World Spine Day, puts a spotlight on one of the most crucial parts of our body – but that we usually only think about when it gives us problems…
Back and neck pain are some of the leading causes of disability worldwide, and an estimated one in four adults will experience them at some point in their lives. But when we’re experiencing back pain, an easy fix often isn’t possible and treating it often involves weeks or even months of intervention.
The good news, though, is that the majority of spine issues are preventable. This is because in most cases, the culprit is our modern life, where we spend hours hunched over a laptop or phone and do far less physical movement. This year’s World Spine Day theme, “Spine Health for Life,” is a good reminder that spinal care isn’t a once-off fix – it’s a habit that’s built over years, long before you even experience a flare up.
With this in mind, here are five simple and doable ways to look after your spine, none of which involve huge amounts of time or money.
1. Move more than you think you need to
Sitting for long stretches puts more pressure on your vertebrae than standing does, and most of us sit far more than we realise, at our desk, in traffic or on the couch in front of the TV. The fix is a relatively easy one: spend less time in one position. If you do need to sit for long periods of time (for example at working), set a reminder to get up every 30 to 45 minutes to stretch, refill your water bottle or take a short walk around the office. Over a day, those small breaks add up to result in less strain on your lower back and neck. They’re also far easier to sustain long term than an ambitious new exercise regime you’re unlikely to keep up.
2. Sort out your desk ergonomics
Another key reason for spinal issues is adopting an awkward position that strains your neck and back. For example, a screen positioned too low forces your neck into a forward tilt for hours at a time, while an unsupported lower back rounds your spine out of its natural curve. At your desk, adjust your monitor so the top of the screen sits at eye level, keep your feet flat on the floor, and use a cushion or rolled towel to support your lower back if your chair doesn’t offer it. The same logic applies when you’re using your phone: hold it at chest height rather than looking down to spare your neck from what physiotherapists have started calling “text neck.”
3. Don’t ignore pain that sticks around
While the occasional twinge after a long drive or an intense workout is normal, pain that persists for weeks or that keeps coming back isn’t something to push through. If left unaddressed, chronic back and neck pain can escalate to the point where surgery starts to feel like the only option when it actually isn’t. If you struggle from back pain and belong to a medical aid scheme, you may be able to get help as part of your plan’s benefits. Fedhealth members, for example, can access the scheme’s OrthoCare Spinal Programme, which is a structured, multidisciplinary treatment approach involving doctors, physiotherapists and biokineticists. Overall, the programme is designed to reduce pain and restore function before surgery becomes necessary.
4. Build a stronger core
Your spine doesn’t work in isolation; it relies on the muscles around it, particularly your core, for support. A weak core forces your back to compensate for stability, which is a common contributor to chronic lower back pain. To strengthen your core, you don’t need an intense ab routine every day of the week. Instead, implement some simple, low-impact exercises like planks, bridges or pilates movements that you can do for 10 to 15 minutes a day, three or four times a week. While you work on your core, it’s also a good idea to work on your hip and hamstring flexibility too, since tightness there can often pull on your lower back and cause further tightness.
5. Lift smart, not hard
Lifting a heavy suitcase. Picking up a toddler. Taking a bag of groceries out of the car. How you lift these things matters as much as how heavy they are. Most of us bend from the waist with straight legs, which puts significant strain on the lower spine. Instead, bend your knees, keep the object close to your body and use your legs to do the lifting rather than your back. It’s a small adjustment that can prevent the kind of sudden strain that turns into weeks of discomfort.
Your spine carries you through every stage of life, so investing in your spine health is a wise choice that helps you avoid an injury that can be far more complex and expensive to treat. This World Spine Day, pick one of these five habits and start there, whether that’s swapping your desk setup, adding a short core routine to your week, or simply paying closer attention to small twinges you may otherwise ignore. Small and consistent changes made and repeated over months and years will do far more for your long-term spinal health than any single fix one once.
