Mind your spine. How to keep your back in good shape

World Spine Day partners with people and organizations around the world to highlight the burden of spinal pain and disability, promote public health and advocate for the prevention and effective management of back pain and other spinal conditions.

An estimated one billion people worldwide suffer from back pain. It is the biggest single cause of years lived with disability on the planet, with one in four adults suffering from back pain during their lives, according to the World Federation of Chiropractic. Prevention is therefore key, so it’s important to take steps to be kind to your spine, reactivate and get back on track.

This World Spine Day and beyond, engage the following practices for spinal health.

• Get active: Move your body to get at least 30 minutes of daily physical activity and choose exercise you enjoy. Weight-bearing exercise is great for bone health and you can keep flexible with safe stretching.
• Sitting: Take care of your spine, especially if you’re working from home. Don’t sit for too long and take regular breaks.
• Limiting mobile device use: Prolonged use of a mobile device can cause neck and back pain. Set a timer as a reminder to take a break and move your spine.
• Lift well: Take care when lifting by asking for help with heavy or awkward objects. Avoid repetitive lifting and protect your back by avoiding reaching or twisting while lifting.
• Eat healthy: Obesity is linked to back pain. Avoid loading your joints by adopting a healthy diet, maintaining a healthy weight and keeping yourself well hydrated by drinking plenty of water.
• Adopt strategies to support mental health: Mental health is an important part of your overall health, including your spinal health. Take time to relax, avoid situations where you are under extreme stress and learn to recognize the signs of stress, anxiety or depression. You should also seek help from a qualified health professional if you feel you are suffering from mental health issues.
• Get adequate rest: Tiredness can make you vulnerable to back pain. To optimize your health ensure you are sleeping 7-9 hours if you are 18 to 64, and 7-8 hours if you are 65 or older. Take rest breaks if you have a job that involves lots of repetition.

The orthopaedics team at UT Health San Antonio provides a wide variety of expertise and solutions to care for your bone and spine needs and offers advanced treatments for a range of conditions. To make an appointment or learn more about UT Health Physicians' spine services, call 210-450-9300 or learn more from our website.