7 Proven Tips to Prevent Back Pain and Promote a Healthy Spine
1. Practice Good Posture
Why It Matters
How to Improve Posture
- Sitting Posture
- Standing Posture
- Proper Alignment
Key Tip: Invest in an ergonomic chair or posture support device if you spend long hours sitting at a desk.
2. Strengthen Core Muscles
Why It Matters
How to Strengthen Your Core
- Planks
- Bridges
- Bird-Dog
Key Tip: Incorporate core-strengthening exercises into your routine at least three times a week to build and maintain a strong core.
3. Lift Objects Properly
Why It Matters
How to Lift Safely
- Bend Your Knees
- Use Your Legs
- Avoid Twisting
Key Tip: If an object is too heavy, ask for help or use assistive tools like a dolly to avoid straining your back.
4. Stay Active and Maintain a Healthy Weight
Why It Matters
How to Stay Active
- Aerobic Exercise
- Strength Training
- Stretching
Key Tip: Aim for at least 150 minutes of moderate-intensity aerobic exercise per week and incorporate strength training twice a week.
5. Stretch Regularly
Why It Matters
Effective Stretches for the Spine
- Hamstring Stretch
- Child’s Pose
- Cat-Cow Stretch
Key Tip: Incorporate a 5-10 minute stretching routine into your daily activities to keep muscles loose and flexible.
6. Sleep on a Supportive Mattress
Why It Matters
Choosing the Right Mattress
- Firmness
- Sleeping Position
- Pillow Support
Key Tip: Replace your mattress every 7-10 years or sooner if it starts to sag or lose its shape.
7. Hydrate and Eat a Balanced Diet
Why It Matters
Hydration and Nutrition for a Healthy Spine
- Hydrate
- Eat Calcium-Rich Foods
- Get Enough Vitamin D