Ten tips for maintaining a strong and healthy spine #rwanda #RwOT

According to the World Health Organisation, low back pain is now the leading cause of disability worldwide, affecting over 619 million people in 2020, with numbers projected to soar to 843 million by 2050.

These figures highlight how essential it is to care for our spines, not just to avoid discomfort but to preserve overall well-being.

The good news? Most spine problems are preventable with simple, everyday habits. Here are ten expert-backed tips to help you maintain a strong, healthy spine for life.

1. Maintaining good posture

Whether you're sitting at your desk, standing in line, or scrolling on your phone, slouching can put real strain on your spine. Health experts say keeping your shoulders relaxed, your back straight, and your head aligned over your shoulders can go a long way in preventing long-term pain and stiffness.

Health experts say good posture can help prevent long-term pain and stiffness.

2. Regular physical activity

Exercise strengthens the muscles that support the spine, improves flexibility, and helps manage weight, all factors that lower the risk of back pain.

Activities like walking, swimming, yoga, and Pilates are excellent for maintaining spinal health, as they promote gentle stretching and muscle balance.

A strong back benefits overall health, well-being, and functionality. Targeted exercises can help you build a strong back and protect against injury.

3. Lift smarter, not Harder

Safe lifting techniques are another key factor often overlooked until injury strikes. Bending from the knees and hips rather than the waist, keeping objects close to the body, and avoiding twisting motions are vital to protect the lower back. Improper lifting remains a common cause of sudden back injuries, both at work and at home.

Safe lifting techniques are another key factor often overlooked until injury strikes.

4. Watch your weight

Extra body weight, especially around your waist, puts stress on the lower back and can accelerate disc problems or joint pain. People who maintain a healthy weight have lower rates of chronic back pain, making healthy eating and regular exercise essential.

A study by R. Shiri, a professor of hepatic inflammation and metabolic health at Maastricht University in the Netherlands, found a clear link between obesity and chronic low back pain, highlighting the importance of maintaining a healthy weight as a powerful tool for preventing spinal problems.

5. Sleep in spine-friendly positions

The way you sleep can affect how your spine feels all day. Doctors recommend sleeping on your side with a pillow between your knees, or on your back with a pillow under your knees to help maintain the spine's natural curves. A supportive mattress also makes a big difference.

6. Regular stretching

Flexibility, often underestimated, is critical in preventing injuries and maintaining spinal health. Regular stretching keeps the muscles and connective tissues supple, reducing stiffness and improving range of motion. Even a few minutes of gentle stretches each day can make a meaningful difference.

7. Avoiding prolonged sitting

Spending hours sitting, especially without breaks, compresses spinal discs and weakens muscles. Researchers have found that sitting more than eight hours a day is linked to a higher risk of chronic back pain. Stand up, stretch, or take a short walk every hour to give your back a break.

Sitting for long periods without breaks increases the risk of chronic back pain, so it's important to move regularly.

8. Supportive footwear

Believe it or not, your choice of shoes can affect your spine. Poor footwear can throw off your posture and gait, leading to back pain over time. Opt for shoes with good arch support and cushioning, especially if you spend a lot of time standing or walking.

9. De-stress to protect your back

Mental well-being is intertwined with physical health, including spinal health. Stress and anxiety can cause muscle tension, particularly in the neck and shoulders, which may radiate pain to the back. Practices like deep breathing, mindfulness, and engaging in enjoyable hobbies help reduce stress and protect the spine.

Mental well-being affects spinal health, as stress and anxiety can cause muscle tension and back pain. Relaxation techniques like deep breathing and mindfulness can help protect your spine.

10. Don't ignore persistent pain

Persistent or severe back pain should never be ignored. Seeking timely medical advice can prevent small problems from escalating into serious conditions requiring extensive treatment. Health professionals such as doctors, physiotherapists, or chiropractors can offer personalised guidance for managing or preventing spinal issues.

In a world increasingly shaped by sedentary work and digital devices, caring for our spines has never been more crucial. Small, consistent habits can go a long way toward ensuring that our backbone both literally and figuratively remains strong, flexible, and pain-free. As the global burden of back pain rises, prioritising spinal health is an investment not just in comfort but in long-term quality of life.

Rania Umutoni

Source : https://en.igihe.com/health/article/ten-tips-for-maintaining-a-strong-and-healthy-spine