World Spine Day is commemorated in October and highlights the need for us to take care of our spines. Did you know an estimated 540 million people worldwide suffer from spinal pain, which is the biggest single cause of disability?  

Here’s how you can keep your spine healthy.

Keep moving

Exercise helps restore fluidity of our muscles, joints, and spinal discs, and helps prevents pain. Easy-to-do, but effective exercises include partial crunches (keep the small of your back on the floor), hamstring stretches, knee-to-chest, shoulder and neck rolls.

Maintain a healthy weight

Excess weight puts pressure on the spine. To maintain a healthy spine, follow a wholesome diet and exercise to keep your weight at a healthy level to avoid unnecessary pressure on the spine. 

Good posture 

Maintain proper posture by standing and sitting up straight. Maintaining an upright posture while working behind your desk by aligning the neck and the lower back can prevent spine damage. 

Avoid sitting for long periods

Sitting in one position for extended hours is unhealthy and leads to back pain. Taking short, regular breaks helps reduce the stress on our spines. Try working in an upright position, and pace while talking on the phone.

Take care with heavy lifting 

Use your leg muscles to lift heavy objects and avoid twisting your back while bending to reach, lift, or carrying a heavy object.

Check your shoes

Good shoes provide a supportive base that helps the spine and body remain in alignment. A good fit prevents too much rolling of the foot to the outside or inside.

Sleep on a firm or medium-firm mattress 

Don’t underestimate the power of a good night’s rest. If you suffer from back and or spinal pain, consider investing in a good quality mattress. 

NMG SmartAssist has specialised Biokineticists that can assist you with a stretching program to help you with backache. Call NMG SmartAssist at no cost to you or your family and get the help you need.