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Southlake, TX: 15 Ways to Keep Your Spine Healthy

By May 23, 2024Spine Health

Spine Treatment in Southlake, TX

The human spine is a stack of 33 vertebrae connected by disks and joints and cushioned by cartilage. The spine is an important bone structure that supports your entire body and helps you walk, bend, and twist. The spine balances your neck, chest, lower back, and pelvis to align your head, trunk, and legs.

Facet joints connect the spine. Over time, they can experience wear and tear, inflammation, and degradation, which can result in pain, poor posture, and poor movement. Poor posture, inactivity, injury or trauma, certain diseases, or being overweight can also negatively impact the health of your spine.

A diseased or damaged spine can negatively impact your quality of life. Keeping your spine healthy is very important if you want to continue to enjoy a good quality of life. The health of your spine declines as you age. Hence, it is essential always to do things that will keep your spine healthy and happy.

15 Ways to Keep Your Spine Healthy and Happy

Below are 15 different ways to keep your spine healthy and happy:


Exercise is essential for the entire body, particularly the spine. Various exercises, specifically stretching and strengthening, can help keep the spine flexible and strong. Exercise strengthens the muscles that support the spine.

Engaging in exercise increases your spine’s flexibility, allowing it to handle your daily movements without any extra strain.

Avoid or Reduce Inflammatory Foods

Inflammatory food sources may lead to systemic inflammation, a leading cause of low back pain. Avoid or reduce your intake of foods that can cause inflammation, such as red meat, dairy products, refined sugar, sweetened foods, and processed foods.

It is recommended to go for healthy anti-inflammatory food options, such as plant-based foods like leafy vegetables, fruits, and nuts. These foods are also naturally low in calories and help to prevent weight gain.

Maintain a Healthy Weight

Excessive body weight can place physical stress and strain on your spine, resulting in additional weight-related conditions that may further affect your health. If you are overweight, engage in effective weight loss programs to lose weight and maintain a healthy weight. This will help relieve physical stress and strain on the spine, thereby improving its health.

Avoid Heavy Lifting

Bending down and lifting heavy objects can put a great strain on your spine and could damage it. Avoid lifting heavy objects. If you must lift heavy objects, use the correct lifting technique by keeping your back straight while bending your knees and lifting the object with the power of your legs.

Do not lift heavy objects with your spine bent over, as doing this could damage your spine.

Avoid Sitting in a Particular Position for a Long Period

Sitting in a particular position for an extended period can strain your spine. It is almost impossible to maintain neutral spine alignment when you’re constantly in a sitting position.

If your work involves sitting down in a chair, you should always take a few minutes to walk around from time to time. Always sit down straight and upright to help your spine stay in alignment.

Avoid Sedentary Lifestyle

Staying in a particular position for a long period of time can strain the spine. Avoid sitting and lying down for long periods daily with little to no exercise.

Stay active by taking time to engage in physical activities and walking around your neighbourhood. Engaging in physical activities helps keep your spine healthy and flexible.

Avoid smoking

Cigarettes contain nicotine, a vasoconstrictor that tightens blood vessels. When blood vessels are tightened or narrow, blood flow and oxygen to the spine are limited. Vasoconstriction can increase inflammation and degradation within the spine. Avoid smoking if you do smoke to help keep your spine healthy and happy.

Water Therapy

Water therapy can be very helpful in alleviating back pain related to spine issues, especially for older people.  Water exercise can be an effective way to build strength and refresh the spine. Getting into water, such as swimming at least once a week, can help improve the health of your spine and alleviate back pain.


Massage can help alleviate back pain relating to spine strain or stress. An experienced masseuse can help massage your entire back, especially the centre of your back, to realign your spine and help relieve pain. Massage can also help improve the flexibility of your spine and relieve strain.

Sleep Properly

Sleeping on your stomach can add strain to your spine. Lying on your stomach flattens the curvature of your spine and causes your back to flex unnaturally, leading to additional strain. When you sleep on your stomach, it becomes challenging to maintain a neutral spine, which can push your spine out of alignment the entire night.

Lying on your back is the best sleeping position for your spine. It helps relax your back muscles and maintain the curvature of your spine. You can also support your neck with a pillow to align your neck with your chest and back.

Stay Hydrated

Staying hydrated by drinking plenty of water and other fluids can help maintain the elasticity of soft tissues and fluidity in joints. Dehydration can lead to friction in the intervertebral discs and joints connecting the spine. Dehydration can also cause the discs to shrink, causing painful disk conditions.

Loss of fluid can also result in herniated disks. Drinking plenty of water each day is important to improve the health of the intervertebral discs, make the joint more frictionless, and improve the general health of the spine.

Wear Proper Footwear

Your footwear plays an essential role in supporting your spine and lower back. Proper footwear provides a supportive base for your spine and body to remain aligned. Your footwear should not be too tight and high.

Wear footwear with good balance and avoid high heels as much as possible. High heels can increase strain on your spine while standing, while low-heel shoes help reduce strain.

Include More Calcium and Vitamin D in your Diet

Calcium and vitamin D are known to improve bone strength. Taking more calcium and vitamin D can strengthen and improve bones. Keeping bones strong can help prevent osteoporosis, a common cause of back pain that usually occurs later in life. Keep your spine healthy by including more calcium and vitamin D.

Avoid Bending or Slumping Over Your Desk

Always maintain good posture when sitting in your office chair. It is important to keep good posture and support your back when sitting down, especially if you sit down for several hours daily. Always sit in a chair that provides good support for your lower back.

If your chair doesn’t provide support for your lower back, you can place a small pillow to support your lower back. Always sit upright and maintain good posture while sitting to keep the alignment of your spine.

Seek the Support of Your Doctor

You may not get it right 100% on your own. You need to seek professional support by speaking with your medical provider. Your medical provider will guide you on how to take care of your spine and suggest other ways to help improve your spine’s health.

Southlake Pain Relief: See a Spine Treatment Provider in Southlake, TX

You should seek medical attention if you have back pain or issues with your spine. A pain management specialist like Southlake Pain Center can provide appropriate treatments that can help improve the health of your spine and relieve back pain.

Southlake Pain Center is the right place for spine treatment and pain relief. We are the best pain management provider in Southlake and Texas in general. We help to deliver quick pain relief using innovative techniques and medications.

Contact us today or Book an Appointment to experience quick pain relief and improved spine health.

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