Did you know that 16 October was World Spine Day? World Spine Day highlights the burden of spinal pain and disability around the world, as well as the importance of spinal health and wellbeing.

In celebration of World Spine Day, we thought we’d share some tips on how to maintain good spine health.

Tip 1 – Let your back really rest while sleeping!

Lying down at the end of the day should give your spine an opportunity to relax and rejuvenate. To make the most of this time, you need to ensure you are in good alignment while sleeping. Read our blog on sleeping positions for more information on this!

Tip 2 – Exercise your core!

Your core muscles are situated in your back, your abdomen and your pelvic region. These muscles are important for providing support for your spine. Unfortunately, most of us do not use our core muscles enough during our everyday activities and therefore need targeted exercises for these muscles. Chat to your biokineticist or physiotherapist for some exercises!

Tip 3 – Your shoes need to support your spine!

The correct shoes for YOUR body provide a supportive base that helps the spine remain in alignment. It is important to make sure your shoes fit you properly, as well as provide adequate support for your feet. If you are unsure, visit your podiatrist for some advice!

Tip 4 – Enjoy the benefits of massage

A back massage has a number of different benefits, from increasing blood flow and loosening tight muscles, to making you feel nice and relaxed and decreasing stress. Visit your masseuse or physiotherapist to reap the benefits of a massage!

Tip 5 – Practice good ergonomics while sitting

Long periods of sitting can create, or aggravate a spinal condition. Unfortunately, most of us cannot avoid sitting throughout the day, therefore we need to move as often as possible and take precautions in order to optimize our sitting position. Check out our blog on ergonomics to learn more about the correct sitting position!


These tips are easy and simple ways to support your spinal health. If you are struggling with any back pain, remember to visit your physiotherapist and/or biokineticist for a full assessment and treatment!