8 Spinal Wellness Tips for a Healthier, Pain-Free Spine


You stand up out of bed only to be forced back down by a sharp pain in your back. You haven’t done anything strenuous in a while, so what gives? How many hours of sleep did you get? 

If you don’t get a good amount of rest, your body can’t repair itself. That will cause you to experience soreness everywhere, not only in your back. 

This is only one of many spinal wellness tips that you should keep in mind if you want to stop your back from aching on a normal basis. Keep reading to learn how to keep a healthy spine. 

1. Lifting 

If you have a job that involves a lot of lifting, it can put a strain on your back. Our bodies aren’t meant to endure constant repetitive movement. Not to mention, it’s easy to twist something if you move the wrong way. 

Most workplaces provide training with your spinal health in mind. We’ll tell you how it’s done, though, just in case your boss didn’t get the memo. 

Move so you’re as close to the object you’re lifting as you can get. Bend down and pick up the item using your legs and knees. Don’t put your back into it. 

In fact, make sure that your back stays straight the entire time. If the item feels a little too heavy for you to lift, don’t try to brute force it. It’s okay to ask for help. 

2. Get Some Sleep 

Every adult needs to get at least 7-8 hours of sleep each night. Anything less than that, and your body won’t have the time it needs to restore itself. 

Spinal health and wellness tips dictate that you should never sleep on your stomach. This puts too much extra pressure on your back region. 

Sleep on your side instead. That won’t only keep spinal pain away. It can also make it easier to deal with sleep disorders such as apnea. 

If your mattress is a bit on the lumpy side, it’s not doing your body any favors. Turn it or replace it with another one. You can also stand to replace your pillow with one that’s better for your spine. 

3. Standing 

Does your job require you to stand on your feet for a long period of time? If so, you need to go shoe shopping. If the ones you have now don’t offer good enough arch support, you will feel it later. 

If you can’t afford to replace your shoes, you can buy sole inserts that will pick up the slack. One other thing that you’ve got to keep in mind when you spend a lot of time standing is your posture. 

Stand up straight with your head held high. Your feet need to be about shoulder-width apart and keep those shoulders back. 

Doing this will feel awkward at first, but trust us, it’s for the best. You’ll look much more confident when you walk into a room, and your spine will stay in perfect alignment. It’s a win-win. 

4. Sitting at a Desk 

Sitting at a desk all day can be just as strenuous on the body as standing if you don’t do it the right way. First things first, buy a chair that provides plenty of lower back support. 

Make sure to keep your feet flat on the floor when you’re working, and tilt your computer screen so you don’t have to strain your neck too much to look at it. 

Believe it or not, people aren’t meant to sit for long periods of time. Get up at least every 30 minutes or so to stretch those tired limbs. If you don’t, you can expect to have tight back muscles on your hands. 

5. Warming Up 

Part of keeping a healthy spine is getting regular exercise. It doesn’t matter if you hit the gym every other day or go on morning runs. You have to stay active to some degree. 

This will backfire if you don’t take the time to stretch before your workout, though. Getting warmed up will help loosen you up and allow you to have a full range of movement during your exercise. 

6. Talking on the Phone 

Yes, you have to be careful even when you’re doing something as harmless as answering your phone. If you need your hands free while you’re talking, put the other person on speaker or grab a headset. 

Don’t cradle your device between your ear and shoulder. If you do, it will put a lot of unnecessary pressure on your neck and spine.

7. Maintain a Healthy Weight 

Obesity can cause a wide range of health issues. One of these problems is a sore back. The extra belly fat will put a strain on the muscles and tendons found in your lower back. 

If you want to keep your spine in good condition, you’ll have to maintain a proper weight. Again, exercise helps, but it’s only the start. You’ll need to make changes to your diet as well. 

8. Relaxing

When you’re binge-watching your favorite show, it’s easy to forget about your spine. You need to get up every half hour to stretch your legs. 

If you’re laying on the couch, that’s fine, but you should use a pillow to keep your spine in proper alignment. You’ll be in pain when you stand up otherwise. 

Spinal Wellness Tips That Will Keep You Pain-Free

Are you tired of waking up with a sore back? The problem could be that you’re sitting too much during the day. You might not be getting enough sleep at night. 

Maybe you didn’t stretch before you went on a run. There many things that can hurt you. Take your life back from your daily aches in pains by using the spinal wellness tips that we’ve talked about here. 

Are you looking for more ways to take care of your back? Check out our blog daily for all the latest tips.

About Author

LaDonna Dennis

LaDonna Dennis is the founder and creator of Mom Blog Society. She wears many hats. She is a Homemaker*Blogger*Crafter*Reader*Pinner*Friend*Animal Lover* Former writer of Frost Illustrated and, Cancer...SURVIVOR! LaDonna is happily married to the love of her life, the mother of 3 grown children and "Grams" to 3 grandchildren. She adores animals and has four furbabies: Makia ( a German Shepherd, whose mission in life is to be her attached to her hip) and Hachie, (an OCD Alaskan Malamute, and Akia (An Alaskan Malamute) who is just sweet as can be. And Sassy, a four-month-old German Shepherd who has quickly stolen her heart and become the most precious fur baby of all times. Aside from the humans in her life, LaDonna's fur babies are her world.

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Dave Seth
2 years ago

Yes its pains tip you have give i apply on my routine it makes me active worker thanks to all.!

2 years ago

Thanks for the such great information. I think it will be useful for many people.

Donny Simpson
Donny Simpson
2 years ago

We spend a significant part of our free time at work. Many of us work in the office 5-6 days a week for 8 or more hours. Sometimes the office turns into our second home. Therefore, the workplace is very important. As for me, I decided to equip it like my home. I brought a soft blanket, photographs, a favorite mug. I also bought a comfortable ergonomic chair and a pillow for supporting the lower back, which I read about on the site https://zenworkpro.com/2021/04/18/where-should-my-lumbar-support-be. This made my work more comfortable, enjoyable, and less routine.