How to Have Good Spine Health

You've probably heard it from your parents or your teachers: Stand up straight and sit properly or you'll hurt your spine. Well, they were right--in part. A supportive posture, sitting erect or standing with your shoulders back, can reduce strain, promote good spine health and reduce the risk of injury of the spine. However, there are other ways to have better spine health.

Instructions

How to Have Good Spine Health

• 1

  Exercise more than your back. You don't have to exercise strenuously to achieve spine health. Instead of high-impact activities like kick boxing or step classes, you can walk daily or engage in exercises that start slow and give your muscles adequate time to loosen and relax. Also, do abdominal strength exercises to support your lower back and pelvis. Strong abdominal muscles will help you walk more efficiently, sit or stand for long periods, and protect your lower back.

• 2

  Maintain and adjust your spine. Balance items you carry that weigh more than 10 pounds. For instance, evenly disperse the weight of your backpack. If you feel stiffness or pain when you stand after you have been sitting a long time, adjust your posture frequently. You can stand and stretch during prolonged bouts of sitting or alternate between tasks that allow you to sit and stand. If you endure long periods of standing at work, for instance, rest each foot on a low support, like a foot stool, for short periods of time. Even when you're not working out, try to stretch regularly to maintain flexibility of the spine and reduce injury risks.

• 3

  Invest in good equipment. For example, buy proper footwear with ankle support. According to the American Academy of Spine Physicians (AASP), you take an average of 5,000 to 8000 steps during the day, so shoes that fit properly and support your ankle will reduce stress on your back, knees and hips. Also invest in a supportive mattress. Women should wear a bra with enough support to reduce the strain on the upper back and neck.