Expert Blog


A healthy spine is essential to a healthy life.. Approximately 80% of the population experiences spinal pain at some point in their lives. People who are overweight or obese, people who smoke and/or lift heavy objects and people who have suffered injuries to their spine are more likely to experience back pain that requires medical attention.

Our spine specialists will help to keep your spine healthy. By following simple routines associated with posture, lifting, and maintaining a healthy lifestyle you can help keep yourself and your back in good shape.

Below are seven suggestions for protecting your spine when undertaking everyday tasks:

  1. Diet and Exercise. Extra weight puts strain on the spine. For every 10 pounds you lose, it relieves 40 pounds of pressure from your spine. It also can slow the degenerative process so you have a healthier spine as you age

  2. Lifting. When lifting something, use your leg muscles, not back or upper body muscles. If the item is heavy, push it rather than pull it or get someone to help you. Also, avoid twisting movements while lifting.

  3. Reaching / Bending. When reaching for an object above shoulder level, stand on a stool. Never bend over at the waist to pick up items from the floor or other surface. Instead, bend at the knee, lifting with your leg muscles or kneel down on one knee and lift with the other foot flat on the floor.

  4. Sitting. Keep your knees slightly higher than your hips and your head straight up and back. Avoid slouching while maintaining the natural curve of your spine.

  5. Standing. When standing, keep one foot slightly in front of the other and bend your knees slightly, taking pressure off your lower back.

  6. Carrying. When carrying heavy objects, keep them close to your body and use your arm and leg muscles rather than your spine and back.

  7. Sleeping. If you sleep on your back, place a pillow under your knees to help reduce the pressure placed on the back. Never sleep in a position that stresses your spine.