25 Tips for a Stronger Spine

May 15, 2024
25 Tips for a Stronger Spine
A stronger spine may protect against injuries that lead to chronic back pain. Find out what you can do to strengthen your spine.

Your spine keeps you upright, helps you walk, and allows you to twist and bend your upper body. It also protects your spinal cord.

At Addison Pain + Regenerative Medicine in Addison, Texas, our pain management specialist, Dr. John East, treats spine conditions like back pain, disc herniation, and degenerative disc disease (DDD) that cause chronic pain.

You use your spine every day and keeping it strong and healthy may prevent problems. Here’s a list of 25 tips for a stronger spine.

1. Workout your core

Your abdominal muscles, or core, support your spine and upper body weight. Add exercises like crunches and planks to strengthen your core and improve spine support.

2. Strengthen your back and buttocks

Strengthening your back muscles and buttocks also improves support for your spine, protecting it from injury. 

3. Stretch your spine

Stretching your spine improves flexibility and movement, reducing your risk of injury. Side bends, the cat stretch, and seated lower back rotational stretches are good stretching exercises for your spine.

4. Take breaks from sitting

Sitting for long periods stresses your spine. Get up and stretch or walk around every hour to keep your spine strong. 

5. Improve your workstation

If you work at a desk all day, make sure it’s ergonomically correct. Get an adjustable chair with lower back support and armrests so you can keep your feet firmly on the floor and your eyes looking straight ahead. 

6. Stand more 

Standing keeps your spine in a neutral position. Consider investing in a standing desk. 

7. Stay active

Regular aerobic exercise increases circulation, improving the delivery of oxygen and nutrients to the components that make up your spine. 

8. Lift with care

When lifting a heavy object, keep your back straight and bend at your knees. Then, use your leg muscles to lift your body and the object. 

9. Know your lifting limits

Know your limits and avoid lifting objects that are too heavy. 

10. Maintain a healthy weight

Carrying excess body weight adds more stress to your spine. Keep your spine strong by maintaining a healthy weight. 

11. Mind your posture

Good posture helps maintain your spine’s natural curve. Keep your back straight, head up, shoulders relaxed, and abdominal muscles tight. 

12. Try yoga

Yoga strengthens and stretches your spine and is a good exercise for a stronger backbone.

13. Exercise in the water

Exercising in the water reduces stress on your spine while strengthening the supportive muscles. 

14. Eat more fruits and vegetables

Fruits and vegetables protect your body from oxidative stress and may help reduce inflammation that leads to various pain conditions. 

15. Get enough calcium and vitamin D

Calcium and vitamin D are essential nutrients for bone health and strength. 

Getting an adequate supply from food or supplements supports your spine strength. 

16. Go for a walk

Walking is a good low-impact workout for your spine, keeping your body upright and mobile.

17. Invest in a good mattress

Sleeping on a firm mattress keeps your spine in a neutral position while it recovers from the day.

18. Use pillows for extra support

Pillows also keep your spine in a neutral position. Side sleepers should put a pillow between their knees and back sleepers should place a pillow under their knees. 

19. Wear supportive shoes

Wear shoes that fit well and have a low heel to improve spine alignment and stability. If you walk on hard surfaces (concrete), wear shoes with shock absorption to protect your spinal discs and joints.

20. Meditate

People with higher stress levels are more likely to experience back pain. Finding healthy ways to manage stress like meditation, reduces stress, boosts your mood, and benefits your spine. 

21. Get a massage 

Massage therapy relieves muscle tightness and tension that may affect your spine health. 

22. Don’t smoke

Nicotine constricts blood vessels, reducing blood flow throughout your body. Lack of oxygen-rich blood may speed up spinal degeneration. 

23. Use a back brace

A back brace supports your spine when recovering from a back injury. 

24. Limit overuse

Poor posture and repetitive heavy lifting may lead to overuse injuries that weaken your spine. Limit activities that overuse your spine so it remains strong. 

25. Seek expert advice 

Back pain is common and may improve with at-home care, but it’s okay to get help for your pain. If you have severe or chronic back pain, we can help you get relief and a stronger spine. 

Call our office today at 972-380-0000 or use the book online button to schedule an appointment.