Improve Spine Health: 4 Tips to Look After Your Spine

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Improve Spine Health: 4 Tips for Looking After Your Spine

We often need a prompt to start a good habit. Whether it be a new year, the start of the month or simply a Monday. Practising positive spinal health habits will help you improve spine health and also help reduce the chances of experiencing back pain later.

With 4 million Australians experiencing back pain at some point in their lives, taking care of your spinal health should be a priority. The following tips to improve spine health don’t involve much more than practising better body mechanics when you do daily tasks and activities. These tips can be implemented on a daily basis.

It’s important to think about how our daily habits impact our spinal health, so here are a few simple tips and activities you can use to implement positive spinal health habits into all 365 days of the year!

1. Practice Correct Posture

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Trying to maintain correct posture during the day is a great start to forming positive spinal health habits. If you’re sitting at a desk for the majority of your day, try and sit with your shoulders back and relaxed with both feet firmly on the floor. Find out more tips to improve posture.

Alternatively, if you are in an environment where you are constantly standing, make sure to stand straight and tall with your shoulders pulled back and your pelvis tilted to activate your core.

2. Take a Break From Technology

Technology forms part of our daily lives but with prolonged periods of looking down, it can put a strain on your neck and cause neck pain. Try and take regular breaks from technology when you can, for instance after work or on the weekends.

When you are using your devices like phones and tablets, try and bring it up to eye level, with your chin parallel to the floor and try to reduce neck strain and upper back tightness. Find out more tips to prevent tech neck.

3. Go For a Walk


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Walking is a simple and easy exercise that helps to improve your overall health by improving circulation, mobility and contributing to a natural upright posture. Every step you take strengthens the muscles that stabilise your spine, which makes walking a great solution to improve spine health. Find out more benefits of walking.

To start walking regularly, aim for 10,000 steps a day or try and squeeze in a 30-minute walk in the morning, evening or even during your lunch break! There are plenty of apps that can help track and map your walk as well as remind you to get up and go for your daily walk!

4. Take the Time to Stretch

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Stretching can be a great way to improve spine health and general wellbeing. There are many ways to implement stretching into your daily routine. If you have the time, we recommend doing a yoga or pilates class as these can be very effective in improving flexibility and strength.

If you’d rather stretch at home but you’re not sure which stretches can help improve your spinal health, the 3-minute stretching program on the Straighten Up App is designed to do just that. The program takes you through each stretch to perform anytime anywhere.

For more tips, read our blog on the 5 ways to get a healthy spine.

Visit Dr Miki Humphrey

If you would like to start looking after your spinal health, Dr Miki is a Chiropractor in Brisbane CBD, she can provide you with the advice and assistance you need to improve spine health, maintain spine health and improve your overall wellbeing.  Book online today or contact us for more information, we would love to help you.


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