Your Spine Health Questions Answered

It’s not uncommon to feel a little back pain now and again, but chronic spine pain is not inevitable. A few healthy practices can keep your spine strong and healthy.

Do I Need a High-Intensity Workout to Strengthen My Spine?

No, but regular exercise can help you maintain a healthy weight and build core and spine strength. Regular movement also increases blood flow to the soft tissues around your vertebrae. This promotes faster healing, reduces inflammation and supports overall spine health. Low-impact activities like walking, swimming, and cycling improve flexibility and help keep your backbone healthy.

Are There Foods That Will Help Keep My Spine Strong?

A diet filled with sugar, unhealthy fats, and highly processed foods can lead to excess weight and cause painful inflammation. A balanced diet of lean proteins, whole grains, fruits and vegetables can help reduce back pain. It’s also important to remember that you need proper nutrients to maintain bone density and health. Calcium, vitamin D, and magnesium are among the most important vitamins and minerals when it comes to bone health. You can add these nutrients to your diet naturally by eating leafy greens, oily fish, nuts and berries. 

Can Smoking Harm My Spine Health?

Smoking deprives tissue — including that in the spine — of essential nutrients and oxygen, which can speed up normal wear and tear and impair the body’s ability to heal. The same is true for vaping.

Research shows that smoking increases the possibility of developing a spine fracture by 32% in men and 13% in women. Smokers are also almost 50% more likely to need spine surgery than nonsmokers.

Is It Possible to Wear a Backpack Without Hurting Your Spine?

You can safely wear a backpack by paying attention to how the weight inside it is distributed. To keep the center of gravity closer to your body, place heavier items closer to your back and at the bottom of the pack. Be sure to use both shoulder straps and a waist strap, if available, to keep the pack from slipping. Adjust the shoulder straps so the pack comes in contact with your body.

It’s common to carry groceries or purses on one side of your body. Doing so can lead to muscle strain and misalignment of your spine and shoulders. Properly using a backpack or choosing a bag with cross-body straps can distribute the load more evenly.

What Exercises Are Best for Strengthening My Core?

• Planks (on a wall or the ground)
• Situps
• Bridge pose
• Pelvic tilt
• Squats and wall squats
• Lunges

How Can I Set up a Workspace That Won’t Hurt My Back?

If you work from a desk, proper ergonomics help maintain good posture and reduce strain on the neck and back. Here are a few tips for improving your workspace:

• Keep your computer screen at eye level to prevent hunching or straining of your neck.
• Use a chair that supports the lower back and encourages an upright position.
• Ensure that your hips are aligned with your knees at right angles. You may need a footrest to achieve the proper angle.
• Adjust your keyboard and mouse placement so you’re not slouching to use them.
• Keep your feet flat on the floor or a footrest.

How Can I Prevent Back Pain if I Need to Stand for Long Periods of Time?

Standing in one position for more than 30 minutes to an hour at a time can lead to muscle fatigue and cause the spine to compress naturally, causing discomfort and pain. 

If you must stand in one place for long periods of time, try shifting your weight from one foot to another and practicing deep breathing. When possible, take breaks to bend, sit down or take a short walk. 

How Does Weight Impact My Spine Health?

Carrying excess weight can lead to poor posture, reduced mobility, chronic pain and inflammation. The additional strain on the spine can raise the risk of developing chronic back issues. 

How Can I Improve My Sleep Posture for Better Spine Health?

Proper spinal alignment can promote better sleep habits, contributing to physical and mental health. 

Back sleepers: To maintain the natural curvature of your spine, try placing a pillow, bolster, or rolled-up blanket under your knees. 

Side sleepers: Place a pillow between your knees to align your hips, pelvis and spine. 

Stomach sleepers: Try placing a small pillow under your stomach to reduce the unnatural low back arch that occurs in this position. Use a flatter pillow under your head to avoid neck strain. 

What Signs of a Back Problem Should Prompt Me to Seek Immediate Care?

It’s vital to see a health care provider for back or neck pain if you experience any of the following:

• Pain that doesn’t improve after a few weeks
• Severe or unbearable pain
• Pain accompanied by weakness
• Bladder or bowel issues
• Pain that is caused by an injury or a fall
• Pain that is accompanied by fever or loss of weight