7 New Year’s Resolutions for a Healthier Spine

Back pain — especially lower back pain — afflicts more than 450 million men, women, and kids across the globe. These numbers continue to rise over time, with population growth contributing to a 52% increase in cases since 1990.

Is back pain an inevitable part of being a human being who walks and ages? Or can you take care of your spine and its supporting tissues to ensure your back stays strong and flexible as you move through various activities and stages of life?

Experienced and caring osteopath Dr. John East and our team at Addison Pain + Regenerative Medicine in Addison, Texas, believe preventive spine care can help you avoid long-term damage and chronic pain. We’ve compiled seven resolutions you can make in 2026 to increase the odds that your spine stays straight and strong for many years to come.

1. Warm up and cool down — day and night

You’ve probably already been warned that warm-ups and cool-downs are important before and after exercise. They are. So don’t neglect them. But the same advice applies to your day. 

Before you get out of bed, do some gentle stretches and movements to stimulate blood flow around your spine. Look for short online yoga or stretching classes for gentle exercises to prepare your body for the day.

After you get out of bed, your spine should feel warm enough and flexible enough to face your day. Take some time to unwind before bed, too, with another series of gentle stretches.

2. Keep moving

Starting your day with stretching primes your body for movement. Staying active throughout the day — especially if your job is sedentary — can keep your spine healthy.

If you must sit for long periods, take breaks every 30 minutes or so to stretch your spine and body. Take a short stroll. Conversely, if you stand all day, take sitting breaks. Do some gentle twists or side stretches in your chair to stimulate blood flow. 

Be sure to have an exercise regimen in place that works your cardiovascular system and muscles. Walking, sprinting, and HIIT routines increase circulation to your spine. Resistance training builds strong muscles for support.

3. Concentrate on your core

Your core muscles support your spine, so the stronger they are, the more protected and supple your spine is. Try these exercises:

Planks

Facing a mat and or the floor, support your body on your forearms and the tips of your toes. Keep your body in a straight line from head to heels, with your knees straight and lifted off the floor. Hold for 10-20 seconds to start, then gradually increase your time. Repeat several times.

Crunches

Lie on your back with your knee bent and feet flat on the floor. Lift your upper body using your abdominal muscles. Then lower your body gently. Repeat 10-15 times. Complete one or two more sets, resting between each one. 

4. Strengthen your lower body

Just as your core muscles help keep your spine straight and supple, your lower body keeps your spine stable and balanced. Strong hips, thighs, and glute muscles provide important support for your spine. 

Add a variety of lower-body exercises into your regimen. Try lunges, squats, and hip thrusts.

5. Do spinal breathing

Did you know you can breathe your way to a healthier spine? Your diaphragm and abdominal muscles play key roles in both breathing and supporting your spine.

Sit upright on the floor. Breathe in slowly, through your mouth, filling your abdomen and lungs with air. As you expand your chest cavity, imagine the breath going into your spinal column. Exhale slowly through your nose. Repeat for 5-10 minutes.

6. Sit and stand up straight

You’ve been hearing it since you were a kid: Don’t slouch. Sit up straight. Stand tall. 

Even if you think you have good posture, you may slump when working on your laptop, hunch when checking your phone, and throw your weight out of alignment when waiting in line. 

Stand with your chin up and shoulders back. Sit with your head over your shoulders and shoulders over your hips. If you think you may have posture problems, let us know, and we’ll design exercises to help you improve your stance.

7. Give your spine some TLC

An ideal way to maintain a flexible and strong spine is to schedule a consultation for diagnosis and treatment of back pain or other chronic pain affecting your spine. Our treatments support your spine and surrounding muscles and help alleviate pain. 

To learn how to have a strong, healthy, pain-free spine in 2026, call our office today at 972-380-0000 or request an appointment online.