How to Keep Your Spine Healthy: 6 Habits That Help
Wondering how to keep your spine healthy? Most of it comes down to everyday habits: moving often, building strength, sleeping well and easing into new activity. Chiropractic care can support those habits, especially if your back pain keeps coming back. Here is what the research says, and where we fit in.
Which habits matter most for spine health?
Your spine is built to move and carry load. It adapts to what you regularly ask of it, so steady movement, gradual strengthening and enough rest tend to matter more than avoiding activity.
1. Move most days. Australian adults are advised to do 150 to 300 minutes of moderate activity a week (2). A walk along the coast between Scarborough and City Beach counts.
2. Build strength. Aim for muscle-strengthening exercise at least two days a week. A review in JAMA Internal Medicine found that exercise combined with education reduced the risk of low back pain (4).
3. Break up sitting. No single position suits your back for hours. Stand, stretch and change position often. There is no one correct sitting posture.
4. Protect your sleep. Most adults need seven to nine hours a night (3).
5. Build up gradually. Doing too much too soon can overload your body.Increase training in small steps, an approach called load management.
6. Manage stress. Stress can add to muscle tension, so make time to unwind.
Where does chiropractic care fit in a healthy lifestyle?
Chiropractic care sits alongside these habits, not in place of them. At our Doubleview clinic, a visit includes an assessment, hands-on care where appropriate, and exercise advice to use at home.
You don’t need to be in pain to see a chiropractor. Some people book to have a niggle checked before starting a new sport, training block or before they go away for work.
Is regular chiropractic care worth it?
If your back flares up a few times a year, you have probably wondered: is it better to keep coming in, or just book when it hurts?
Researchers in Scandinavia put that question to the test with adults whose low back pain kept coming back. Those who kept up planned, regular visits had nearly two weeks fewer days of bothersome back pain over the year than those who waited for a flare-up, for about two extra visits (1).
That doesn’t mean everyone needs ongoing care. The study only looked at low back pain, in people who had already done well with chiropractic care. So we plan how many sessions you need around you: your goals, your history and how you are tracking.
Common questions
Is walking good for your back? For most people, yes. Walking is low impact, easy to build up, and counts towards your weekly activity.
How often should you see a chiropractor? It depends on your goals, your history and how you respond to care. Your chiropractor should explain the plan and review it with you.
When should you get your back checked?
If pain isn’t improving, keeps returning, or is stopping you doing what you enjoy, it’s worth having it assessed. See your GP promptly for numbness, leg weakness, or changes in bladder or bowel control.
To talk through your own situation, you can book online or call with our Doubleview team.
This article is general information only. It is not a substitute for an individual assessment by a registered health professional.
References
- Eklund, A., Jensen, I., Lohela-Karlsson, M., Hagberg, J., Leboeuf-Yde, C., Kongsted, A., Bodin, L., & Axén, I. (2018). The Nordic Maintenance Care program: Effectiveness of chiropractic maintenance care versus symptom-guided treatment for recurrent and persistent low back pain—A pragmatic randomized controlled trial. PLoS ONE, 13(9), Article e0203029. https://doi.org/10.1371/journal.pone.0203029
- Heart Foundation. (2024, December 10). Staying active for better heart health. https://www.heartfoundation.org.au/healthy-living/physical-activity/staying-active
- Sleep Health Foundation. (2024, January 12). How much sleep do you really need? https://www.sleephealthfoundation.org.au/sleep-topics/how-much-sleep-do-you-really-need
- Steffens, D., Maher, C. G., Pereira, L. S. M., Stevens, M. L., Oliveira, V. C., Chapple, M., Teixeira-Salmela, L. F., & Hancock, M. J. (2016). Prevention of low back pain: A systematic review and meta-analysis. JAMA Internal Medicine, 176(2), 199–208. https://doi.org/10.1001/jamainternmed.2015.7431
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