5 Habits to Help You Maintain a Healthy Spine As You Age

A healthy spine is a central component of our overall health and well-being. Why? If you’re a medical or nursing practitioner who has completed qualifications in medicine like AGPCNP online programs for example, you’ll know just how critical it is for your patients to keep their spines healthy. As the literal backbone of our skeletal structure, a healthy spine not only keeps us standing steady, balanced, and upright, but it’s also essential for smooth, pain-free, and flexible movement. 

Want to learn more about maintaining your spine health? Here are five habits to help you preserve, nurture, and maintain a healthy spine as you age. 

1. Strengthen Your Core

A weak spine can be the product of a weak abdominal core. For this reason, it’s important to keep your core strong to maintain the health, flexibility, and strength of your spine. So, what are some of the best ways to strengthen your core? Try core exercises - like crunches or glute bridges, for example. 

Feeling uneasy about performing these types of exercises alone? You could always attend a Pilates class. Pilates does wonders to improve our overall strength and flexibility - particularly when it comes to our core muscles. Curious? There are two different types of pilates you could try. Floor pilates is arguably the most accessible, as it can be performed in almost any space. Reformer pilates, on the other hand, requires the use of a purpose-built reformer ‘bed’ - complete with arm and leg straps - and will usually take place in a dedicated pilates studio. 

2. Improve Your Posture

If you’re an office worker like me, you’ll agree that many of us spend our days hunched over our desks, leading to cramped shoulders and tense necks. This can have a dire effect on our spines, and can also cause all sorts of back pain and discomfort. Our compacted sitting positions can also impact the flexibility of our spines, impairing our movement and range of motion. 

The cure? Actively work on fixing your posture. Put your shoulders back, lift your head, and raise your chest to the ceiling. An ergonomic computer chair can also help improve your posture while you’re working, by supporting your back and helping you sit in a more spine-friendly fashion.

3. Do Your Stretches

If your spinal cord is feeling particularly constricted, stretching can help. What are some of the best spine-strengthening stretches? Try out some simple back exercises such as:

• Glute bridges.
• Planking.
• Abdominal crunches or sit-ups. 
• Knee to chest stretches. 

If you’re feeling a little uncertain about trying out these back stretches on your own, you might consider attending a yoga class at your local gym or yoga studio. Yoga is a fantastic way to stretch the whole body, as well as strengthen your muscles, connective tissue, and of course, your spine. 

4. Watch Your Weight 

An unhealthy weight can put excessive pressure on your spinal cord. So, if you want to keep your spine healthy, it pays to watch your waistline. 

To maintain a healthy weight, you should partake in regular physical activity. A daily walk can work wonders in terms of keeping off excess fat and is also a great way to keep your spine flexible and supple. For the best results, many voices of authority on matters of health recommend a daily walking goal of at least 10,000 steps. 

5. Visit a Chiropractor 

If you’ve tried all of the above and your spine is still giving you grief, it may be time for a visit to the chiropractor. There are many benefits to a chiropractor visit. However, there are a few different schools of thought when it comes to the practice. Some chiropractors promote the virtues of safely cracking the back, while others argue that it is too dangerous. 

My humble - and unlicensed - opinion? If, like me, you’ve ever had your back or neck cracked by a qualified chiropractor, you’ll likely share the view that the sensation of relief you feel after the cracking procedure is virtually unsurpassed. Despite this, it’s always best to consult with a licensed professional - one who has been accredited with the industry-recognized qualifications that allow them to practice as a chiropractor.