Lifestyle tips to improve your spine health

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This article was written by Qaqamba Falithenjwa.

Your spine is the backbone—literally—of everything you do, from standing tall to sitting comfortably. However, in today’s world of constant screen time and slouching, spine health often takes a back seat (honestly no pun intended here). Simple lifestyle changes can make a big difference in keeping your spine strong, flexible, and pain-free.

Health publications advise on some of the lifestyle changes one needs to implement to take care of their spine.

According to The Brisbane Spine, maintaining good posture is crucial for maintaining optimal back health as it involves training the body to sit, lie, stand, and walk in a way that minimises strain on the back and spine. It is further mentioned that proper posture supports the spine’s structures, reduces strain on ligaments, and minimises joint wear and tear.

“Tips for maintaining a good posture include bracing your core muscles, keeping your head aligned on top of your shoulders rather than pushing it forward, standing with feet shoulder-width apart, improving overall fitness, and regular stretches for mobility.”

Sleeping allows your spine to rest, requiring a comfortable mattress and pillow, claims the National Spine Health Foundation. The publication further stresses that a firm or medium-firm mattress is beneficial for spine support, while a pillow can help maintain natural alignment.

The above source also suggests that you strengthen your core muscles in your lower back and abdomen through targeted exercises, creating an exercise chart with your doctor or physical therapist. “Good shoes are a necessary piece to creating a supportive base for your spine and body. If you are flat-footed, having extra support in the base of the foot may be a great way to avoid or assist in helping lower back pain.

This article first appeared on Bona.