01/21/2026
Move Through Life Feeling Your Best by Taking Care of Your Spine
Maintaining a healthy spine is crucial to provide structural support for your body so you can stand upright, move freely, and protect your spinal cord (which is the main pathway for nerve signals connecting your brain to the rest of your body). A healthy spine is essential for you to maintain mobility and overall quality of life by preventing pain and injuries.
In her work with Dr. Russell Ellis at DOC Orthopaedics and Sports Medicine, certified registered nurse practitioner Bethany Chancelor works with patients every day who are managing spine pain and injuries. “I think the most valuable time I spend each day is clearing up misconceptions about back and spine health,” said Chancelor. “It can be especially comforting for our patients to know that back pain doesn’t have to come with age, it isn’t something you have to learn to live with, and surgery isn’t always the only treatment option.”
Chancelor also points out that patients can actually help alleviate back pain by implementing some good habits and eliminating some bad ones:
Practice good posture
● Sitting: Keep your back straight, shoulders relaxed, and feet flat on the floor. Use a chair with proper lumbar support.
● Standing: Distribute weight evenly on both feet, avoid slouching, and keep your shoulders aligned with your hips.
● Sleeping: Sleep on a supportive mattress and use a pillow that maintains the natural curve of your neck. Sleeping on your back or side is usually better for spinal alignment.
Strengthen your core
● A strong core provides essential support for your spine and reduces strain on the lower back.
● Include exercises like planks, bridges, and abdominal curls in your routine.
Stay active
● Regular physical activity keeps the spine flexible and strengthens the muscles that support it.
● Low impact exercises like walking, swimming, and yoga are excellent for spinal health.
Learn to lift properly
● Bend at the knees—not at the waist—and use your legs to lift heavy objects.
● Keep the object close to your body and avoid twisting your spine while lifting.
Maintain a healthy weight
● Excess weight, especially around the abdomen, can strain the low back and lead to spinal problems.
● A balanced diet and regular exercise can help manage weight effectively.
Stretch regularly
● Gentle stretches improve flexibility and relieve tension in the back, neck, and shoulders.
Stay hydrated
● Proper hydration helps maintain the elasticity and shock absorbing properties of the spinal discs.
● Drink adequate water throughout the day to support disc health.
Use ergonomics
● Arrange your workstation to reduce strain on your neck, back, and shoulders. Your monitor should be at eye level, and your keyboard and mouse within an easy reach. Make sure to use an adjustable chair with lumbar support.
● Use hands free devices for phone calls to avoid tilting your neck.
Take breaks
● Avoid sitting or standing in one position for long periods.
● Set reminders to stand up, stretch, and move around every 30 to 60 minutes.
Avoid smoking
● Smoking reduces blood flow to the spinal discs, speeding up degeneration and increasing the risk of back pain.
Wear supportive shoes
● Choose shoes that provide adequate arch support and cushioning.
● Avoid high heels or shoes that do not support proper alignment.
Manage stress
● Stress can lead to muscle tension in the neck and back, contributing to pain.
● Practice relaxation techniques like deep breathing, meditation, or mindfulness.
Listen to your body
● Pay attention to signs of discomfort or pain. Address minor issues promptly to prevent them from worsening.
● Seek professional advice if you experience persistent or severe back pain.
If you’re already practicing these good habits and still experiencing frequent back pain, Chancelor has additional advice: Don't ignore the discomfort. “Occasional stiffness or pain is normal, but persistent or worsening discomfort isn't,” said Chancelor. “Assess your symptoms – but avoid self-diagnosis – then visit an orthopaedist. Early intervention can often prevent the condition from worsening or becoming chronic.”
Taking action early and addressing the discomfort with care and guidance is key to maintaining your quality of life and spine health. If you have persistent back pain; sudden, severe back pain; or numbness or tingling in the legs or arms, you should schedule an appointment as soon as possible. You should take similar precautions if you have difficulty controlling bowel or bladder movements or if you experience a significant loss of range of motion in your spine.
