14/09/2025
Daily Habits for Spine Health
1. Maintain good posture
Sit upright with your back supported.
Keep your feet flat on the floor when sitting.
Avoid slouching or leaning forward for long periods.
2. Lift properly
Bend your knees, not your waist.
Hold objects close to your body.
Avoid twisting your spine while lifting.
3. Stay active
Regular exercise strengthens back and core muscles.
Walking, swimming, cycling, and yoga are great for spinal health.
4. Strengthen your core
Strong abdominal and back muscles reduce pressure on the spine.
Try planks, bridges, or light resistance training.
5. Sleep right
Use a medium-firm mattress.
Sleep on your back or side, not on your stomach.
Place a pillow under your knees (back sleeping) or between your knees (side sleeping).
6. Maintain healthy weight
Excess weight puts pressure on the spine, especially lower back.
7. Stay hydrated
Spinal discs need water to stay cushioned and flexible.
8. Take breaks from sitting
Every 30–45 minutes, stand, stretch, or walk.
9. Avoid smoking & excess alcohol
Smoking reduces blood flow to spinal tissues.
Excess alcohol weakens bone and muscle health.
10. Ergonomic support
Adjust your chair, desk, and screen to eye level.
Use lumbar support when sitting long hours.
