When was the last time you thought about your spine? Unless you suffer from back pain, it’s likely that you probably take your spine health for granted. That’s understandable: when our spine is working properly, it seamlessly supports our movement and stability, helping us function throughout the day.

But the spine is incredibly important. Almost every move we make originates in the spine, from daily tasks like bending, walking and picking up objects to working and exercising. The nervous system also uses the spine to transmit sensory information across our body to our muscles and organs. Quite literally, it forms the backbone of our lives. 

While some of us may have heard gym instructors talk about decompressing the spine or stretching the back of the body, most of us aren’t aware how best to go about achieving and maintaining good spine health. But it’s important we do, especially given data from earlier this year that suggests people in the UK have experienced a surge in back and neck problems that could cause a major health crisis. 

“Spine health is important as back pain affects a significant amount of the UK population which has an impact on both your physical and mental wellbeing,” Vishal Prasad, a consultant orthopaedic spinal surgeon at Nuffield Health, tells Strong Women. “A healthy spine is related to a happier quality of life and overall happiness in our personal life.”

Given how important our spine is, we asked orthopaedic experts to explain how it works and what we can do to maintain good spine health across our lifetime.

The spine is the central support structure for our bodies, which means it plays a huge a role in our overall health and wellbeing. It allows us to move and protects the spinal cord, nervous system and major organs. It also supports the majority of our body, including our head, neck, ribcage, arms, legs, torso and pelvis. 

The spine has several important roles. “The major function of the spine is to maintain alignment, balance and stability,” says Prasad. “With these key factors, it allows the rest of the musculoskeletal system to work as ergonomically and efficiently as possible.”

When our spine works efficiently, it decreases the chance of sustaining soft tissue and bone injuries. A healthy spine can also prevent degenerative conditions such as arthritis and can slow down the effects of osteoporosis.

“A healthy spine contributes to a healthy mind and healthy body,” says Theresa Carey, a spinal lead nurse at Nuffield Health. “It helps us to also feel a sense of balance in general everyday activities, such as carrying out your regular chores, exercise, study, work, leisure and sleep.”

Given the vital role our spine plays in helping us to lead healthy, productive lives, it’s no wonder that issues with the spine can have detrimental consequences. Prolonged and untreated problems can lead to frustrating and excruciating back pain, whether due to tissue damage or structural issues. Spine misalignment issues can also spark a range of side effects including migraines, sinus problems and hormonal imbalances.

“Chronic back pain is associated with poor mental health and can exacerbate pre-existing health conditions such as cardiac and respiratory disease,” says Prasad. “It also has a high correlation with unemployment.”

“Risk factors for lower back pain include obesity, physical inactivity, heavy lifting, bending or twisting, stressful life events or depression,” says Carey. “But everyone is at risk of some form of back pain in their lifetimes.” 

According to the National Institute for Health and Care Excellence (NICE), up to 60% of adults will have lower back pain in their lifetime, with women being affected more than men. So it’s vital we consistently take care of our spine health.

1. Focus on core strengthening

Having a strong core helps stabilise the back and support the spine. Having a strong core is particularly important for the lower back, where back pain tends to originate.

“I’m a strong advocate for core strengthening exercises such as pilates and yoga,” says Prasad. “We know that people who perform these exercises have a strong core, and I’m speaking from personal experience.”

2. Keep moving

“Motion is lotion for the back. At home or work, sitting for long periods can cause increased pressure on your spine and weaken your back muscles,” says Carey, adding that what we do in the early stages of pain is a strong predictor of outcome. If we stop moving at the first signs of back pain, it can be more detrimental further down the line. 

“Taking simple painkillers can help to relieve back pain and get you moving again. Ice or heat packs can help too, as will simple back stretching exercises,” says Carey. 

3. Be less sedentary

It’s important to look at our lifestyle if we want to move more and take care of our spine. “Small changes to your daily routine can make a big difference to your back health,” says Carey. “In the office, try walking to a printer further away or park further away from the front door in a car park. Better still, if you can, walk rather than take the car or public transport.” Even small things like TV breaks every 30 minutes or walking to the kettle can be advantageous.

4. Lift carefully

Repeated heavy lifting or a sudden awkward movement can strain back muscles and spinal ligaments. “To maintain a healthy back and avoid back pain, use correct lifting techniques,” says Carey. This is where having a strong core can help and support you when doing heavy-lifting tasks.

5. Know when to see a professional

If you are having problems with your spinal health and they are becoming persistent, it’s always best to seek professional help. “Spinal health is best managed by physiotherapy, chiropractic or osteopathy treatment,” says Prasad. “Different treatments will work better for different people. Overall good spinal health means good quality of life and overall fulfilment and happiness in yourself.”

“Contact your GP if your back pain persists and or radiates down into your buttocks legs,” says Carey. 

Images: Getty