Top 10 Things You Can Do to Keep Your Spine Healthy

1. Do Not Smoke

Smoking is one of the worst habits that can affect your overall health. Smoking:

• Increases inflammation of your heart and lungs, as well as your risk for cancer.
• Weakens bones and decreases blood flow to your joints and spine.
• Slows healing in the body.
• Increases the likelihood of developing osteoarthritis.

2. Practice Body Awareness

Most people need to be made aware of their body's position and posture. Posture is a matter of habit, and it can change significantly over time. You may need to rely on others to remind you about your posture. Don’t hesitate to ask your primary care physician to check your posture.

• Many of us spend long periods in one position, such as watching television, driving, or working at a desk. If this is your situation, I recommend using ergonomic furniture at home and work.
• Learn to lift correctly. This is true for everyone, but especially for people who lift objects repetitively as part of their jobs. If you are uncertain about lifting safety guidelines, check out these guidelines from the Occupational Safety and Health Administration.
• Do exercises to keep your posture in the proper position.

3. Take Breaks

Sitting or standing for long periods is not healthy.

• Make it a point to take five minutes an hour to be active, and intentionally move around multiple times a day. Stretching and moving will help prevent muscle fatigue and stiffness.
• Walking is one of the best ways to take a break. It helps you focus, keeps you awake, and is important for your back health.

4. Maintain a Healthy Weight

Excessive weight stresses the spinal structure and could develop into back issues.

5. Stay Hydrated

Drink plenty of water to keep your muscles and spinal discs functioning well.

• The general recommendation is to drink eight glasses or two liters of water daily, but individual needs may vary.
• One of the best ways to check your hydration is to look at the color of your urine. You want it to be a light yellow.

6. Eat a Balanced Diet

Prioritize the foods you eat. I encourage you to become aware of food's anti-inflammatory effects. Food can be medicine.

• The recommended dietary average for any nutrient is geared toward the average American weighing 180 pounds. It is the minimum recommended amount of that nutrient based on weight. The FDA recommends you eat 0.36 grams of protein per pound. The American College of Sports Medicine recommends 0.8 grams of protein per pound.
• Choose high-quality, lean proteins. They will improve muscle and bone density.
• The Mediterranean Diet is a popular diet for cardiovascular health.

7. Engage in Regular Non-Work Physical Activity

Work-related activity can often be repetitive and hard on a person’s body. I recommend that individuals participate in non-work physical activities that do not trigger pain and are at least moderately intense.

• The American Heart Association and the Department of Health and Human Services recommend 150 minutes of moderate activity per week or 75 minutes of vigorous activity per week for the average person.
• When possible, combine activities that can strengthen, stretch, improve cardiovascular capacity, or provide relaxation for your body
• Harvard Health Publishing recommends the following as the five best activities you can do for your health: walking (20 minutes per day at a moderate pace), swimming, strength training (work with a trainer to avoid injury), tai chi, and Kegel exercises (contract your pelvic floor for 3 seconds and relax).

Two additional popular types of exercise:

• Pilates: This exercise focuses on core muscular strengthening, posture, flexibility, and building stamina. If you have had a previous injury, there are many ways to modify these activities to strengthen your spine.
• Yoga: This exercise improves flexibility and posture while reducing stress and strengthening core muscles. Some positions temporarily alleviate pressure on spinal structures. To avoid injury, do not overdo the stretches.

8. Manage Stress

Managing stress will be different for each person.

• Stress can contribute to muscle tension, back pain, and poor diet (stress eating).
• Anti-stress activities: Spend time in nature or with friends, listen to music, read a book, meditate, or enjoy a hobby.

9. Sleep Well

Getting good sleep will promote better overall health and reduce stress. Use pillows and a mattress that support your spine.

• Follow a sleep routine that doesn’t involve blue light from your smartphone, television, or tablet immediately before sleep. Instead, consider reading a book.
• Establish a sleep routine and stick to it.
• Create an environment that is conducive to sleep for you. Generally speaking, having a cool, dark, quiet environment is better. However, you may prefer to use a white noise machine.

10. Listen to Your Body

If your pain is interfering with your daily life, it is time to see a doctor.

• When to see your primary care physician (PCP): If you have spine issues and have been using conservative treatments (OTC medications, ice/heat, gentle strengthening, or stretching) for a month without relief, it is time to see your PCP.
• When to see a spine specialist: If your pain is severe and not responding to initial medications or therapies, it is time to see a specialist. Also, if you are having serious neurological difficulties — such as persistent numbness, weakness, sudden difficulty walking, or bowel or bladder incontinence — seek care immediately.

If you are experiencing back or neck pain that is interfering with your daily activities, request an appointment with one of our Spine Specialists.