Your spine works hard every day to support, stabilize, and move your body, and over time, that constant use can lead to wear and tear. The good news? A few simple daily habits can make a big difference in keeping your back healthy and pain-free.
Back pain is one of the most common health concerns worldwide. According to the Global Burden of Disease Study, approximately 619 million people experienced low back pain in 2020. In the United States, up to 80 percent of adults will experience back pain at some point in life, and about one in four adults report back pain on any given day.
While back pain can affect people at any age, it becomes more common as we get older due to changes in the spine. But growing older doesn’t have to mean living with chronic back pain. By making small adjustments to your lifestyle, you can strengthen and protect your spine for years to come.
How the Spine Changes Over Time
Before learning how to protect your back, it helps to understand how your spine works.
“The spine is made up of 33 vertebrae connected and cushioned by cartilage and connective tissue,” explains William Scott, MD, neurosurgeon with West Tennessee Medical Group Neuroscience & Spine. “These vertebrae are linked by joints, just like other bones in the body—and those joints can degenerate and wear down over time.”
By age 25, about one in four people already show signs of spinal disc degeneration. By age 60, that number increases to more than 90 percent. This natural wear and tear can lead to stiffness, discomfort, and pain in the back and neck.
How to Protect Your Back at Any Age
It’s never too early or too late to start caring for your spine. Incorporate these evidence-based habits into your daily routine to help prevent or reduce back pain:
1. Don’t Smoke
Smoking reduces blood flow to spinal tissues, depriving them of oxygen and nutrients. It also increases the risk of osteoporosis and bone fractures—two major contributors to chronic back pain.
2. Bend and Lift Carefully
When lifting, keep your back straight, bend at your knees, and use your legs to do the work. Avoid twisting or jerking motions, and ask for help with heavier items to prevent strain or injury.
3. Strengthen Your Core
A strong core stabilizes your spine and helps prevent injury. Your core includes the muscles of your abdomen, back, hips, and chest. Exercises like planks, bridges, squats, and standing upper-body movements can all help strengthen these muscles.
4. Practice Good Posture
Poor posture adds unnecessary stress to your spine.
When sitting: Keep your feet flat on the floor, lean slightly back, and let your lower back rest against the chair.
When standing: Imagine a straight line connecting your ears, shoulders, hips, and knees.
5. Stay Active
Regular physical activity keeps your spine flexible and your muscles strong. Aim for 150 minutes of moderate activity per week, such as walking, swimming, or cycling, along with two days of strength training.
6. Maintain a Healthy Weight
Excess weight adds stress to your spine and joints. Losing even a small amount of weight can ease back strain and lower inflammation in the body.
7. Be Mindful of Technology Use
Prolonged phone or tablet use often causes us to hunch forward—known as “tech neck.” Instead, hold your device at eye level and sit with proper posture to reduce strain.
8. Eat an Anti-Inflammatory Diet
Reduce processed foods, red meats, and added sugars, and focus on fruits, vegetables, whole grains, and healthy fats like olive oil and fish. Adequate calcium and vitamin D intake also supports spinal health.
9. Check Your Sleep Setup
If your mattress or pillow no longer provides support, it may be contributing to your back pain. Replacing them can often make a noticeable difference.
Expert Spine Care in West Tennessee
If back pain persists despite making lifestyle changes, professional care may be needed. The West Tennessee Healthcare Neuroscience & Spine Center offers advanced diagnostic and treatment options for a wide range of spinal conditions.
Our experienced neurosurgeons and spine specialists are dedicated to helping patients reduce pain, restore mobility, and get back to doing what they love.
Learn more or schedule an appointment today.
