Your back hurts? Seven tips to strengthen your spine

Taking care of your diet, spending a few minutes in the sun and sleeping in the right position are some practices to prevent this discomfort back pain back pain back pain

Author: Kenneth Hansraj, special for CNN | Another source: 1

Editor ‘s note: The doctor Kenneth Hansraj is the author of Keys to an Amazing Life: Secrets of the Cervical Spine  ( The key to a beautiful life: the secrets of the cervical spine ). He is an orthopedic and spine surgeon in New York, United States.

(CNN) – For celebrities posing on the red carpet, slouching is fashionable. But it is one of the reasons why 80% of us will have spinal problems throughout our lives.

However, most of us can cure and even avoid back pain and surgery by taking specific preventive measures every day. Column problems can start at age 29, so it is never too late or too early to start.

Here are some tips to take better care of your spine and back:

1. Good posture is essential

Do you remember your mother telling you not to stop? You may think that it is not necessary to mention it, but there are too many who do not maintain a good posture, which is vital for a healthy spine.


Good posture implies that the ears are aligned with the shoulders and the shoulder blades are folded. When the alignment is correct, the tension on the column decreases. It is the most effective position to have the best possible posture.

Good posture has other benefits for health and well-being. Researchers at San Francisco State University found evidence about the relationship between poor posture and depression, and many experts believe that slouching can be related to weight gain, heartburn, migraines, anxiety, and respiratory diseases.

Proper posture helps you appear taller, breathe more deeply, increase energy, and improve your performance.

2. Breathing deeply with your stomach can help improve your posture

Place your hands in the abdominal area and feel how your belly moves when you inhale and exhale. Do this as many times a day as possible to improve your posture and the general health of your spine.

Breathing deeply with the stomach allows the spinal nerves to move in the spinal ducts, which reduces pain and creates a feeling of well-being.

3. Simple, focused exercises can strengthen your trunk and joints

According to the United States College of Sports Medicine, the exercise is therapeutic. You only need 10 minutes a day to perform some simple exercises to strengthen the spine.

Stretching the neck and movements from side to side, from top to bottom and from the ear to the shoulder, can dramatically improve the health of your spine.

Exercising using light weights to improve your posture and practice some yoga positions, such as the dog upside down, will help you stretch your spine and extend your chest, so you can also improve the health of your spine. Lizards can also strengthen the spinal and postural muscles.

4. What you eat has a direct effect on your spine

You may think that your diet does not affect your spine, but in fact, it plays an essential role. A healthy diet, which consists mostly of lean proteins, healthy fats, and lots of fresh fruits and vegetables, is ideal for developing a slender body and muscles that support the spine.

To improve the condition of your spine, supplement your diet with a multivitamin, in addition to complex B and omega 3, as it has been shown to help reduce pain in the nerves of the spine.

5. Spend time in the sun every day

Believe it or not, the sun can have a magical effect on your body, including your spine. Sunlight energizes the entire collection: it wakes you up and encourages you to stay upright.

Moreover, exposure to sunlight activates the production of vitamin D, necessary for healthy bones, and that includes the spine. Try to spend between 10 and 20 minutes a day under sunlight.

6. Pay attention to how and how much you sleep

Studies indicate that lack of sleep is related to the increase in neck and back problems. It is essential to get enough sleep (between six and eight hours) and of course, sleep in a position that allows the spine to relax. The ideal situation is on your side, as this puts less pressure on the spine.

You should also create a sanctuary suitable for sleeping: choose a suitable and comfortable mattress and pillow, remove all the light from the outside and make sure you have fresh air. Avoid interacting with electronic devices at bedtime.

7. Do not hesitate to meditate

Meditation can restore alertness, improve your mood, increase productivity, and prolong life, not to mention the positive effects it has on your spine and posture. People who meditate tend to concentrate on the trunk and in the process, automatically straighten their spine.

Set the alarm on your smartphone, so you remember to spend about 10 minutes a day to perform these exercises and rituals (especially in the middle of a busy business day).

You can also use applications. 

Healthy Back Workouts offers three applications with exercises for the neck and upper back, to strengthen the spine and trunk, and to improve posture and lower back. They are designed to fit beginner, intermediate, or advanced users and offer detailed instructions and photographs to explain each step.

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