The human spine is a biomechanical marvel that supports the body and enables mobility. Unfortunately, we often take spine health for granted until something goes wrong. If you're concerned about good spine health, there are a number of steps you can take to ensure your spine stays flexible and strong.
Educate yourself about good spine health practices.
Step 1
Make proper posture a habit.
Keep your body properly balanced and supported by taking note of your posture throughout the day. Avoid hunching the shoulders or pushing the stomach forward to accentuate the forward curve of the lower spine. Alternate arms when carrying a heavy object to avoid leaning to one side. Dr. John Shubbe, a chiropractor with the website Spine-Health, recommends asking a friend to observe your posture and point out any problems you may not be aware of.
When sitting, use a comfortable chair that supports your lower back. The chair should be a proper height so that the bottoms of your feet can rest flat on the floor while your thighs rest parallel to it. Sit with your desk straight ahead, avoiding twisting at the hips or waist, and keep your head comfortably erect. Adjust your computer monitor so that it is at a height that allows you to view it without tilting your head up or down. If you sit for long periods of time take breaks at least once per hour to move and stretch.
Whether you're standing or sitting, your spine health will benefit from proper posture.
Step 2
Exercise to keep your spine strong and flexible.
Like the rusted parts of an intricate machine, the components of the spine can lose mobility with disuse. Exercise is vital to keep the spine flexible, strengthen the muscles that support it, and fend off excess weight that can put a strain on the vertebral column. Walking, yoga and the use of a Swiss ball are all relatively low-impact ways of keeping the spine healthy.
Dr. Thomas Hyde of Spine-Health notes that abdominal exercises are especially helpful for strengthening the spine. A consultation with your doctor can confirm if you're ready to begin an exercise program to support spinal health.
Step 3
Bend and Move Properly
Avoid injury to your spine by learning the proper techniques for lifting heavy objects. Life University's 7 Rules for Lifting provide guidelines for steering clear of painful back injuries. Do not rush when lifting heavy objects. Spread your feet wide, stick your chest out, tuck in your chin and tighten your stomach muscles. Lift the object keeping it close to your body and bending your knees, using your legs to raise the load rather than using your back muscles. Keep your back upright with your shoulders parallel to the floor, and do not twist while lifting.
Tips and Warnings
- To correct your posture, carry yourself as if there is a string that begins at the base of your spine and pulls upward and out the top of your head.
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