#1 - Get up and get moving
The most important thing you can do to keep your spine healthy, and the rest of your body, is to exercise. The best way to start is to think of an activity that you enjoy, and do it!! Your goal should be to exercise at least 30 minutes each day (or on most days of the week). Whatever activity you choose, make sure it gets you breathing a little harder than usual. This is good for your circulation. Also, include some strength training to keep muscles healthy and strong.

#2 - See your doctor
Regular checkups with your doctor are really important, no matter what your age. Make a plan to see your physician at least once a year to make sure all your systems are working smoothly. If you are experiencing back pain, and can't seem to find any relief, it's definitely time to see your doctor. Today there are many treatment options available so you don't have to live with back pain.

#3 - Lose weight
It's estimated that over half of all New Zealanders are overweight. It's important to know that obesity contributes to the development of heart disease, diabetes, high blood pressure, cancer, and back pain. While the spine is designed to carry and distribute the body's weight, excessive weight can strain the spine. Eventually, the spine will begin to wear out.
Give your spine a break by shedding those unwanted and unnecessary pounds.

#4 - Good posture
You may think that slouching when sitting or standing is relaxing your muscles. But actually, it makes your muscles work harder. Good posture, which involves standing and sitting in a balanced and neutral position, is the best way to avoid straining your spine.

#5 - Rest easy and properly
Sleep is an essential nutrient for our bodies and where we sleep can make all the difference. If you are having trouble sleeping or find that you wake in the morning more tired than when you went to bed, you may need to take a good look at where and how you sleep. A good mattress allows you to maintain the same natural spinal alignment that you have when standing. When your body is allowed to rest in its natural position, muscles are relaxed and sleep is more refreshing.

While you may not be able to avoid some occasional back pain, keeping your back healthy will go along way to keeping you in good shape!

 

You've had a hard day at work, you're tired, and your neck, back, and legs are stiff. All you need to feel better is a little time to flop down on the couch and relax. While lying on a couch or slouching in an easy chair may seem comfortable, those positions are really not relaxing your spine. In fact, they may actually be requiring your spinal muscles to work even harder.

Stay Neutral
We have all heard the benefits of good posture, particularly when standing, sitting, and lifting. Good posture occurs when the spine is in a neutral position - when the normal curves of the spine have the least amount of stresses upon them and support is evenly maintained by the discs, bones, and ligaments.

Good body mechanics are ways to maintain a neutral spine while going about your activities of daily living. For example:

Standing: keep your feet slightly apart with the knees straight and the chin tucked in. Shift weight from one foot to the other regularly.

Sitting: sit with your back straight, your shoulders back, and your buttocks against the back of the chair. Keep your feet flat on the floor.

Lifting: stand close to the object with your feet flat on the floor. Face the object directly to avoid twisting as you lift. Bend your knees and lift carefully, keeping the object as close to your body as you can. If possible, keep your elbows bent while carrying heavy object.

Sleeping: when we lie down, the body is affected by gravity differently than when we are upright. A good mattress allows you to maintain a neutral position; muscles are relaxed, and sleep is more refreshing.

Time to Relax
But what about when we are relaxing? Is the neutral spine position important then too? Spine specialists agree, even though you may feel relaxed when you lie on your couch, there are still pressures being exerted on your spine causing your muscles to keep working.

The latest trend in helping people relax comfortably and safely is the zero gravity recliner. Sometimes called "anti-gravity," these ergonomically designed reclining chairs are designed to position the body so that a person can sit or lie back while relieving pressure on the spine.