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10 Ways to Keep Your Spine Healthy

Back and neck pain affects millions of people on a daily basis. However, it is not just the discomfort that you must endure; living with this condition can have a negative impact on your whole quality of life. It may lead you to interrupt work or school, prohibit you from performing routine tasks, and hinder you from participating in activities that you enjoy.


The spine has a significant function in our body, yet its health is often overlooked, which can lead to back pain and injury. It is critical to maintain a healthy spinal cord. The spine has a bigger impact on your life than you might think. Maintaining its strength will help you avoid back trouble later in life.

The good news is that healthy spine care is simple. Good habits and proper body mechanics will help your spine’s overall health. Here are 10 tips for a healthy spine:

  • Check Your Posture
    Ensuring appropriate posture may be the last thing on most people’s minds, specifically nowadays most people work from home. Many people slouch whether they sit or walk and are often unconscious of it.

Because the spine curves naturally, it’s critical to maintain this arch; or else, your spinal nerves may be harmed. Constantly being mindful of how you sit or stand is challenging. Spend a few minutes stretching or strolling to maintain a healthy posture of the spine. You can also set an alarm or leave a note somewhere noticeable to remind yourself to check your posture.

  • Lift Properly
    Lifting an object without good form can easily harm or distort your spine. Lifting heavy objects incorrectly can cause back pain and significant muscular strains. If unsupported, your joints may lock and your spinal discs may rupture.

To lift appropriately, the National Institute of Neurological Disorders and Stroke advises you to:

      • Get as close to the object as you can.
      • Pull them up using your legs and knees rather than your back and upper body.
      • Use your hips rather than using your shoulders to lead. It is preferable if you can bend your knee and place
      • your arms at the same height as the item.
      • Straighten your back by keeping your head and chest forward.

Don’t even try to carry the thing if you think it’s too heavy for you; get assistance!

  • Eat Healthy and Maintain Weight
    Diet and nutrition are important for general health. Consume food for spine health, especially calcium-rich meals as well as other nutrients and vitamins to build your bones and avoid spinal disorders like osteoporosis and osteoarthritis. Consume meals high in antioxidants and anti-inflammatory compounds.

Stay at a healthy weight in general to relieve pressure on the spine. This also lowers your chances of suffering a back injury.

  • Exercise Regularly

Simple exercises and stretching can help strengthen your spine

Maintaining a strong spine necessitates a consistent exercise regimen. In addition, exercise can aid in the recovery of a back injury.

You don’t have to be a professional athlete or fitness expert to perform some of these exercises. In fact, you can do many of them at home. But if you have special needs, it is strongly advised that you get counsel from a certified specialist to tailor a program to address these concerns.

Set aside time every day for activities that will help you strengthen your back, hamstrings, and abdominal muscles. These simple exercises can help with nutrient circulation, injury recovery, and, most importantly, bone and muscle maintenance.

  • Keep Yourself Hydrated
    Hydration influences the flexibility and mobility of your joints’ soft tissues. The spinal discs are particularly vulnerable to dehydration, and they shrink as a result. Herniated or slipped discs develop when they lose fluid, become brittle, and slip out of place. Sciatica is caused by herniated discs, which can cause pain in your back and legs. The protective padding of your spine degrades when these tissues disintegrate, putting your structural health at risk.
  • Have Enough Sleep
    Your spine and health are intertwined. While you are sleeping, your body heals. It should go without saying that getting adequate sleep is essential for good health.

Ensure your pillow embraces the arc of your neck and back whenever you’re lying down to maintain your healthy spine. Similarly, sleeping on your stomach puts additional strain on your spine. Instead, lie on your back or side.

  • Relax and Meditate
    According to research, spending time to unwind and meditate each day can help ease back pain. This activity also does not need too many resources. All you need is a quiet location and at least 10 minutes by yourself. Some people like a dimly lit environment, while others prefer natural sunlight. Some people enjoy walking meditations, whereas others prefer sitting meditations. To make it work, always make sure that you are calm and comfortable.
  • Walk Around

Walking to and from work can already keep you active

If you’re wondering how to keep your spine healthy as you age, the answer could be as simple as walking. Walking has a number of advantages. It will not only provide you with time to unwind or meditate, but it will also aid in the maintenance of a healthy spine. Walking can help you keep your balance by developing your core muscles. It can also aid with spine flexibility, balance, and bone structure strengthening.

Always check with your doctor before starting a walking program, especially if you are experiencing any discomfort. You don’t have to start with a long walk; a few small walks around the neighbourhood or from your house to work each day would suffice.

  • Work Cautiously
    Lower back pain is one of the common causes of work-related disabilities. Most of the time, work comes before health. You may be requested to lift objects frequently while working. If you work in an office, you may spend the majority of your time sitting.

If you must sit for long amounts of time at work, make sure your desk and chair are set up ergonomically to support your back. Another option is to use a stand-up desk or sit on an exercise ball. You can also stay active by walking from work to home.

  • Visit a Physiotherapist
    Massage has been proven to be an effective back pain treatment in studies. It helps with muscle rehabilitation and improves endorphin levels. A visit to a certified physiotherapist or massage therapist might help you relax and repair your body.


Another option is spinal decompression therapy, which has been used to treat many types of back pain for years and is non-invasive. Your spine will be gently stretched by a qualified therapist to modify its position and relieve strain on the spinal discs. This releases the strain on the disc fibres by gently separating the bones in the lower region of the back in a safe and effective manner.


The importance of spine health cannot be overstated. Keep your back healthy. Visit Oriole Physiotherapy and Rehabilitation Centre for a much-needed spinal decompression in North York. Call us at (416) 221-0772 to learn more.

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