Your spine is an incredible part of your body. It’s made up of 26 vertebrae that protect your spinal cord and 31 pairs of nerves that transmit signals between your brain and muscles. This impressive structure also allows for both movement and flexibility.

However, injuries, disease, and certain lifestyle choices can negatively affect your spine’s health. If you notice any of the following symptoms, it might be time to give your spine some extra care:

• Numbness or tingling in your arms, shoulders, or legs
• Lower back pain
• Stiffness or reduced mobility

The good news is that there are simple and effective ways to protect, maintain, and even improve your spinal health—and your overall well-being. Here are eight practical tips to help keep your spine in top shape, so it can continue to support you.

1. Practice the Perfect Posture

Pay attention to your posture while you sit, stand, and sleep. Your goal is a neutral (straight) spine. Say goodbye to slouching, rather stack your head in line with your shoulders and your pelvis—you’ll look and feel taller, and you’ll be protecting your spine.

You may need to change your office furniture, raise your screen, or buy an ergonomic keyboard to help you maintain a neutral spine while you work, but it’s a worthwhile investment.

2. Maintain a Healthy Weight

Excess weight takes a toll on your spine as it works to carry the additional load—especially in your lower back. This extra pressure compresses the soft spongy discs between your vertebrae, which can lead to pinched nerves or herniated discs over time. So, enjoy balanced meals, and limit processed and high-sugar foods to reduce this strain and invest in your spinal health.

3. Eat Well

Another way to support your spine is to nourish your body with the correct food. Include a variety of colourful fruits and vegetables in your diet. Healthy sources of calcium (dairy), lean protein, magnesium (leafy greens, bananas, etc.), and vitamin D (egg yolks, salmon, etc.) all support strong bones—and a happy back!

4. Quit Smoking

Did you know that smokers are more likely to experience back pain? Smoking causes inflammation and weakens blood flow to the muscles that support your spine. So, giving up smoking is essential to support the healing and recovery of your spine—you can do it!

5. Keep Moving

Another investment you can make in the health of your spine is to keep active. Simple exercises—like walking and stretches—help to keep the muscles and soft tissue around your spine strong and flexible. Remember, always warm up and cool down!

6. Strengthen Your Core

A weak core is a major cause of lower back pain. Strengthening your core muscles—including your abdominal and back muscles—increases the muscular support and stability of your spine.

Here are three helpful exercises to improve your spinal stability:

• Curl-ups—similar to a crunch but with one leg extended out straight
• Side planks—on your elbow, facing sideways with your knees bent behind you, raise your hips off the floor to form a straight line between your knees and your head
• Bird-dogs—on hands and knees alternating stretching out right arm with left leg and vice versa.

7. Lift With Care

Many spinal injuries are caused by poor lifting techniques or overuse. If you must lift heavy objects, try to keep your spine neutral and bend with your knees. Avoid sudden movements. Don’t twist and remember to hold the weight as close to your body as possible.

8. Don’t Ignore Pain

When your back hurts, your body is communicating with you. If these simple lifestyle changes don’t eliminate the pain, it’s time to see a professional.

At Turramurra Physiotherapy, we’ve got your back! Our team can help determine the cause of your back pain and create a treatment plan that strengthens and supports your back naturally. Contact us today to book your appointment and take your first step towards a healthy, happy spine.