A Focus on Spinal Health for World Spine Day – October 16th

A Focus On Spinal Health

A Spinal Health Message on World Spine Day.

I think if we wore our spines on the outside we would be more motivated to take better care of them, the way we take care of our teeth!

Certainly if we could comprehend how vital spinal health really is, we would choose to look after it differently.

Hippocrates knew over 2,000 years ago just how important the spine is when he said;

“Get knowledge of the spine, for it is the requisite for many diseases.” – Hippocrates

World Spine Day is celebrated on Oct 16th to raise awareness of back pain and other spinal issues.

It highlights the importance of spinal health and wellbeing.

The theme for 2021 is #backtoback

Most people underestimate the positive effects that simple lifestyle changes can have on spinal health.

World Spine Day is a great opportunity to assess your activity levels, posture and other lifestyle choices, and make adjustments accordingly.

Back pain is the largest single cause of years lived with disability.

Proper prevention and ensuring a healthy spine is therefore of paramount importance.

Spinal pain and disability can affect everyone throughout their lifetime, from children through to the elderly.

Whether you’re 9 or 90, spine care is important for health and well being.


Evidence tells us that physical activity is one of the most important ways we can look after our spines.

Daily exercise and simple measures to keep your spine functioning properly often help to prevent joints from getting creaky and painful.

Prevention is therefore key and on World Spine Day and beyond we encourage people to take steps to be kind to their spines.

Here are the ways you can support your spinal health;

World Spine Day

Get active

Move your body daily for at least 30 minutes of physical activity. 

Choose exercise you enjoy.

Weight-bearing exercise is great for bone health.

Keep flexible with safe stretching.


Take care of your spine if working from home.

Don’t sit for too long.

Take regular breaks.

Prolonged use of a mobile device can give rise to neck and back pain.

Set a timer to remind you to take a break and move your spine.

Lift well

Take care when lifting.

Ask for help when lifting heavy or awkward objects.

Avoid repetitive lifting.

Protect your back when lifting by avoiding reaching or twisting.

Eat healthy!

Obesity is linked to back pain. 

Avoid loading your joints by adopting a healthy diet.

Keep yourself well hydrated by drinking plenty of water.

Protect Your Mental Health

Adopt strategies to support your mental health. 

Mental health is an important part of your overall health, including your spinal health.

Take time to relax.

Avoid situations where you are under extreme stress.

Learn to recognise the signs of stress, anxiety or depression.

Seek help from a qualified health professional if you feel you are suffering from mental health issues.

Quality Rest

Get adequate rest – tiredness can make you vulnerable to back pain.

To optimise your health ensure you are getting in 8 hours of sleep.

Take rest breaks if you have a job that involves lots of repetition.

If you have spinal health related question, please reach out to us for advice. 

Email Dr. Ben privately in the contact Dr. Ben form here.

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Dr. Benjamin Martin is a Chiropractor and speaker on Health and Wellbeing. Ben is regularly called on to discuss health topics and chiropractic on radio, tv and press. His promise is to adjust and educate as many families as possible towards optimal health. His work changes lives and has restored people's quality of life.
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