Tips For Maintaining a Healthy Spine

Sleep Right

For a healthy spine and better sleep, consider sleeping on your back with your head flat on the mattress, or use a pillow that provides support without lifting your head too much. If you sleep on your side, support your hips and lower back with a pillow between your knees. In addition, use a pillow that keeps your head and neck neutral alignment with the rest of your spine.

The worst position for your spine is sleeping on your stomach. As a result, your neck remains twisted to the side for a prolonged period of time.

Improve Your Posture

With hours spent at your desk or behind the wheel, it is easy to lose focus on your posture when your attention is required elsewhere. However, part of learning how to maintain a healthy spine involves a conscious awareness of how you are sitting or standing and making a point to adjust your posture. 

Here are some simple tricks to keep in mind throughout the day:

1. Sit or stand up tall 
2. Open your chest and draw your shoulder blades slightly together 
3. Keep your over your ribcage and pelvis; avoid the tendency to let the head drift forward
4. Aim for equal weight on both feet when standing, or on both hips when sitting
5. Feet flat on the floor hip width apart when sitting
6. Take frequent movement breaks every 30-60 min – the body is meant to MOVE

To reduce spinal stress, consider a standing desk that adjusts in height. It will allow you to spend time in both the sitting and standing positions while you work. 

Exercise Your Core and Back Muscles Regularly

Another tip for maintaining a healthy spine is exercise. Many people dread that word, but it doesn’t mean you must change your lifestyle massively. Instead, adding 10 to 30 minutes of stretching and moderate exercise to your daily routine is highly beneficial for developing core strength, flexibility, and freedom of movement.

Here are some different exercise ideas that may help:

• Yoga
• Pilates
• Walking
• Squats
• Resistance training



While it may feel a little intimidating at first, as you build strength and your body feels better, you will be much more motivated to continue.

Improve Your Posture

With hours spent at your desk or behind the wheel, it is easy to lose focus on your posture when your attention is required elsewhere. However, part of learning how to maintain a healthy spine involves a conscious awareness of how you are sitting or standing and making a point to adjust your posture.

Here are some simple tricks to correcting your posture:

1. Sit or stand up tall 
2. Drop and square your shoulders 
3. Activate and pull in your stomach muscles 
4. Keep your head level with your screen or focus point
5. Adjust your stance, so your feet are shoulder-width apart
6. Allow your arms to drop naturally at your sides
7. Rest your weight on the balls of your feet
8. Take breaks to stretch

Furthermore, constant sitting is terrible for maintaining spine alignment, and you may slump more with your shoulders curled.

To reduce spinal stress, consider a standing desk that adjusts in height. It will allow you to spend time in both the sitting and standing positions, relieving pressure on your lower back and allowing you to amend your posture.

Exercise Your Core and Back Muscles Regularly

Another tip for developing a healthy spine is exercise. Many people dread that word, but it doesn’t mean you must change your lifestyle massively. Instead, adding 10 to 30 minutes of stretching and moderate exercise to your daily routine is highly beneficial for developing core strength, flexibility, and freedom of movement.

Here are some different exercise ideas that may help:

• Yoga
• Pilates
• Walking
• Push-ups
• Curl-ups
• Side planks
• “Bird-dog” exercises
• Range of motion movements 
• Back and neck stretches

While it may feel a little intimidating at first, as you build strength and your body feels better, you will be much more motivated to continue.

How Chiropractic Care Can Help

When your back hurts or you have a pinched nerve, your chiropractor may be one of the first stops. Chiropractic care utilizes hands-on diagnostic assessments and adjustments to realign the musculoskeletal system with non-invasive, natural techniques.

In addition, your chiropractor can help determine the source of your pain and develop an action plan to improve your posture for a healthy spine. They may include exercise, sleeping position suggestions, or even what pillow to buy.

Improve Your Spine Health Today!

Alleviate your aches and pains by improving your spine health with the help of Trent Health In Motion in Peterborough, ON. They have a comprehensive platform of expert chiropractic, sports medicine, and physiotherapy focused on enhancing health and optimizing performance. Their professional team believes you deserve to feel healthy and strong, and they support you on your wellness journey.

Start your path to a healthy spine and book your appointment online or by calling 705-741-4758 today!