Back Pain Prevention: 4 Spine-Healthy Habits You Can Start Today

Many of us take our spines for granted. As long as nothing hurts and you can bend, lift, and twist comfortably, what’s there to worry about? 

But over the years, the vertebrae (back bones), spinal discs, and supporting tissues experience daily wear-and-tear. While certain age-related changes are inevitable, healthy habits can help slow them down.

At HAAS Spine & Orthopaedics in Glendale, Santa Ana, and Upland, California, orthopedic expert Dr. Stepan Kasimian and our team regularly counsel patients on spine health. Here, we highlight four of our top tips for keeping your spine healthy and pain-free.

1. Maintain good posture

Remember when your mom used to tell you to stop slouching? At the time, it probably seemed like she was getting on your case, but the intentions were correct. When you practice good posture, it improves spinal alignment, reducing strain on your vertebrae, spinal discs, and ligaments. 

Good posture can be challenging, but a few simple rules can help. When sitting, keep your feet flat on the floor, your knees bent at a 90-degree angle, and your ears aligned over your shoulders. When standing, keep your neck straight, shoulders relaxed, and head centered over your rib cage. 

These habits may feel uncomfortable at first, but they become easier with practice.

2. Strengthen your core muscles

The core muscles, located in your abdominal region, lower back, and pelvis, support movement, help you stay steady on your feet, and protect your spine from injury. However, like other muscles, they weaken with age, which can put your back at risk. 

To counteract this, include core-specific exercises in your workouts. Planks, bridges, and even push-ups can keep these muscles strong and supportive at any age. Research shows that a strong core can reduce the risk of low back pain and help prevent injury.

3. Move regularly

The phrase “use it or lose it” applies to your overall spinal health. Sitting for extended periods places strain on your back bones and ligaments, causing stiffness and reduced flexibility. 

Staying physically active can help prevent these issues. Simple activities, like taking a walk around the block or stretching every hour, increases circulation to your spine to help you feel your best. 

Don’t feel like you have to start a new workout regimen, either. Small changes, like walking while talking on the phone or using the stairs instead of taking the elevator, can provide lasting benefits.

4. Mind your sleep and ergonomics

Do you wake up most mornings with a stiff or aching back? If so, your sleep posture may be to blame. A supportive mattress and properly aligned pillow can make a big difference. 

For example, if you tend to sleep on your stomach, consider sleeping on your side instead and placing a small pillow between your knees. This helps align your spine and eases pressure on your lower back. 

Likewise, practice good ergonomics throughout your day. Use a chair with proper back support and keep your computer monitor at eye level to prevent neck strain and support a healthier spine.

We can help manage your back pain

If you frequently experience back pain or neck pain, working with a trained healthcare provider can help. To get started with pain management, contact our HAAS Spine & Orthopaedics team. 

Call your nearest office in Glendale, Santa Ana, or Upland, California, today, or use our online booking feature to request an appointment at your convenience.