When people ask us what they can do at home to look after their spine, they often expect a complicated routine or a long list of exercises. In our experience, it is usually the simple things done consistently that make the biggest difference.
Here are our top 5 – tried and tested and things we regularly do. You know the saying; practice what you preach’.
1. Move Regularly. The body is designed to move. One of the most common things we see in practice is people spending too long in the same position—whether that is sitting at a desk, driving, working on a computer or relaxing on the couch.
There is no single “perfect” posture that you need to hold all day. What we have found matters more is changing positions regularly.
Stand up, stretch, walk around and give your body a break from whatever position you have been holding.
2. Walk Every Day. Walking is one of the simplest and most underrated things you can do for your spine and overall health.
It does not need to be a long or intense walk. Even a short walk around the block, during your lunch break or after dinner helps keep your body moving.
We often tell our clients that the best form of movement is one they enjoy enough to do consistently. For many people, walking is the easiest place to start.
3. Build Strength. A strong body is better able to manage the physical demands of everyday life.
The muscles around your abdomen, lower back, hips and pelvis all work together to support your spine. However, you do not need to spend hours in the gym or complete hundreds of sit-ups.
Simple strength training performed regularly can help you feel more stable, capable and confident in the way you move.
The most important thing is choosing exercises that are appropriate for your body and building up gradually.
4. Prioritise Sleep and Recovery. We often focus on what we do during the day, but what happens at night is just as important.
Sleep gives your body an opportunity to recover from the physical and mental stress of the day. When you are tired, you may also notice that your body feels tighter, more sensitive or less able to cope with normal activity.
There is no single mattress or sleeping position that works for everyone. Our advice is usually to find a position that feels comfortable, allows you to relax and helps you wake feeling reasonably refreshed.
5. Manage Your Stress. Stress does not just affect how you feel mentally—it can also change the way your body feels and moves.
We regularly see people carrying tension through their neck, shoulders and upper back during busy or stressful periods.
You may not be able to remove every source of stress, but you can find ways to help your body manage it. This might include walking, exercising, spending time outside, slowing down your breathing or taking a few minutes away from your phone.
Keep It Simple
What we have found over the years is that people often do not need to completely overhaul their lifestyle.
Start with one or two habits that feel realistic. Move more often, go for a walk, build some strength, prioritise your sleep and find a healthy way to switch off.
