Your spine, or backbone, is essential! It gives your body support and structure, as the key connector of your musculoskeletal system. Give yourself a pat on the back because you have your back to thank for key movements like standing and walking. Here’s how to “give back” by showing your spine some love this month, in honor of World Spine Day on October 16.
The Back Story: Why Spine Health Matters
Back pain, unfortunately, will affect nearly all of us at some point. According to the National Institutes of Health, 8 out of 10 people experience back pain during their lifetime. Additionally, back pain is the world’s leading cause of disability. However, most back pain is caused by mechanical issues and non-organic causes—not by medical conditions such as cancer, fractures or arthritis. So how can we prevent our backs from hurting?
Back to Basics, Nutritionally
Maintaining a healthy weight is a key factor for spinal health. That’s because a few extra pounds can add additional stress to the back. Those bones and connective tissues can weaken with age, so eating a healthy, nutrient-dense diet is also important.
Build a Healthy Back
- Key vitamins for bone health include: Calcium, Vitamins D and K, Magnesium, and Potassium.
- Collagen-boosting foods that keep connective back tissues healthy include: Manganese, Omega-3, Vitamins A and C, and Sulfur.
- Some of the best foods for back health? Leafy green veggies such as spinach, packed with Calcium, Magnesium, Potassium, Manganese, and Vitamins K and A.
Be Kind to Your Spine
Sitting at a desk all day is one of the leading causes of weakened spines, which can contribute to back pain and the aging process. This is why many doctors recommend using a standing desk. What else can you do, on the job?
- Get up from your desk frequently, even doing gentle stretches.
- Take short walks throughout your workday.
- Set a timer to remind yourself to move frequently.
Back in the Game
What types of exercises are best for your back? Those that focus on core strength, abdomen, and back muscles all keep your spine strong. Here are a few back-building exercises, according to the Mayo Clinic:
- Bridge exercises
- Cat-cow yoga stretches
- Shoulder blade squeezes
How to Bend Without Back Strain
Have you ever bent over to pick something up and felt a twinge in your back? You’re not alone—it’s a common injury. Here’s how to properly bend, without adding stress or strain to your spine, according to the National Spine Health Foundation: Don’t bend at the waist. Instead, bend at your knees. Use the strength of your leg muscles to lift your body—and whatever it is you’re picking up—and stand back up.
Top Tips for Strong Spines
Many additional daily habits contribute to back health:
- Posture: Remind yourself to stand up, and sit up, straight—no slouching.
- Shoes: Wear comfortable shoes with no or low heels.
- Rest well: Your mattress should minimize any curve in the spine, so look for those rated “medium firmness,” and avoid long periods of inactivity. A healthy spine is active during the day and well-rested at night—a daily practice that’s sure to bring sweet dreams.
Sources: The National Institutes of Health, the Mayo Clinic, WorldSpineDay.org, and the National Spine Health Foundation
