5 most best ways for healthy back

Taking Care of Your Spine

Here are simple yet important adjustments to make for spine health:

• Stay active. "Whether you make regular visits to the gym, walk, bike, swim, or play with your kids, staying active and keeping your body moving helps maintain the health of your spine," Coffey says. The best exercise routine for your back and neck is one that combines stretching, strengthening, and aerobic activity. Exercise also helps you to lose weight or maintain a proper weight. Being overweight, especially if you have belly fat, can put added stress on the muscles, ligaments, and tendons in your lower back.

Standing… keeping one foot forward of the other, with knees slightly bent, takes the pressure off your low back. 

• Stretch out. "I never go a day without reminding people that they need to stretch to help their back and neck," Coffey says. "Keeping flexible helps maintain normal joint function and a good range of motion. It also reduces the risk of injury." Many back pain problems are caused by tight hamstrings — muscles in the backs of your legs. If your hamstring muscles are tight, they will pull on the bottom of your pelvis and encourage it to rotate backward. "This can then create postural changes and put added stress on the entire spine and its articulations (where two or more bones connect)," Coffey says. If you start your day with a few good stretches, it will not only be invigorating, but also will promote your spinal health.

Lifting… kneel down on one knee with the other foot flat on the floor as near as possible to the item you are lifting. Lift with your legs, not your back, keeping the object close to your body at all times. 

• Work smart. Proper ergonomics can help reduce a lot of stress on both the lower and upper back, thus reducing the frequency of conditions ranging from stiff back and headaches to carpal tunnel and sciatica, Coffey says. Make sure your workspace — whether a laptop, phone, computer desk, or even your car — is set up for your height and functionality. Choose a chair that provides back support. Your knees should be at 90 degrees and your feet should rest comfortably on the floor. Never cradle your phone between your ear and shoulder. Hold your phone to your ear or use a headset to avoid neck pain. Also, plan regular breaks. "Staying in one position for too long will cause back muscles to tighten up and become immobile," Coffey says. Plus, she notes, a short break is good for your mental health and productivity.