This year, World Spine Day, which was celebrated on 16 October, aimed to inspire communities with the theme: ‘Spine Health for Life’.
“A healthy spine is influenced by movement and physical activity, ergonomics and occupational wellbeing, mental and emotional health, nutrition and lifestyle, safe environments, and access to evidence-informed care. The 2026 theme recognizes that spinal health is fundamental to mobility, independence, and meaningful participation throughout life. As populations age and musculoskeletal conditions remain leading contributors to years lived with disability globally, strengthening spinal health becomes essential to preserving function and reducing avoidable disability.” ~ worldspineday.org
The objective of World Spine Day is to raise awareness of spinal health by promoting prevention, early intervention and appropriate rehabilitation to help people maintain healthy spines throughout their lives. “The campaign aims to reduce health inequities, enhance resilience, and support sustained wellbeing for individuals and communities. Through education and prevention-focused messaging, WSD empowers people to take practical, informed steps toward better spinal health.” ~
worldspineday.org
Back Care Tips
Often debilitating, back pain can, in some cases, be managed with some lifestyle changes. Make an appointment with a healthcare professional, such as a Chiropractor or Physiotherapist, if you are concerned about your back pain.
Posture
Long periods of sitting can put a lot of pressure on your back so it is important to monitor your posture if you are deskbound. Be aware of hunching your back while sitting at your desk as this can lead to tense muscles and pain in the lower back. Sit up straight and take a short break every 30 minutes. Ensure that your office chair has a straight back and that the seat, back and armrests can be adjusted. You may find it helpful to place a small cushion behind your back while working or you
may find it comfortable to place an object (like a small stool or box) under your feet when sitting, bringing your knees up to hip level. Likewise, do not stand for lengthy periods without taking regular breaks. If you must stand, keep your head up and pull in your stomach.
Bending and lifting
Bend from your knees and not your waist/back. Spread your feet wide apart before attempting to lift an object as this will give you a wider base of support. Lift the object (keeping it close to your body) using your leg muscles and keep your back straight. Ask for help if lifting heavy objects and rather push than pull, if possible.
Keep your bag light. Avoid using bags that sling over one shoulder and opt for a backpack with two shoulder straps – evenly distributing the load – or a ‘messenger’-style bag which also helps distribute weight evenly.
Fitness and weight gain
Inactivity weakens your back. Exercises to strengthen your core/abdominal muscles (try walking and swimming) will take the pressure off your spine, joints and muscles, avoiding potential injury. Weight training keeps bones and joints strong. Regular gentle stretching improves your flexibility and helps to avoid stiffness. If you have concerns, seek advice from your healthcare professional before taking on a new exercise routine.
If you carry weight around your middle, it shifts your centre of gravity, putting strain on your back. It helps to stay within range of your ideal weight, so lose weight if necessary.
Include MYO2 in pre- and post-recovery regime
Consider applying MYO2 before stretching or training, so as to assist your muscles during exercise, and after training as part of your post-exercise routine, allowing for a more effective recovery. MYO2 will not only help increase blood flow (oxygen) to the muscles, but also encourages the spread of nutrients and the transportation of waste from the tissue.
Sleep and relaxation
A good night’s sleep gives your back time to rejuvenate after a hard day. Your bed and pillow should offer good support and comfort. Using too many pillows may create an awkward alignment of your spine and neck. One supportive pillow should be adequate.
Manage your stress and try various relaxation techniques that will help you manage your anxiety and contribute towards pain relief.
Pic courtesy of Kindel Media from Pexels
