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Your spine is a remarkable structure that supports your entire upper body, allows you to move and bend, and protects your spinal cord. It’s constantly working, so keeping your spine healthy is essential. Dr. Teja Karukonda, a spine surgeon at Holy Name, shares these tips for maintaining a strong, pain-free spine, as well as symptoms you should take to a doctor.
1. Practice Good Posture
Keep your spine aligned while sitting, standing, and sleeping. Use ergonomic chairs and sit with your feet flat on the floor.
Warning signs: back or neck pain, rounded shoulders, or tension headaches
When to see a doctor: if pain becomes chronic, worsens, or includes numbness or tingling in your arms or legs
2. Stay Active and Stretch
Regular exercise and stretching improve flexibility and strengthen the muscles that support your spine. Yoga and Pilates are great options.
Warning signs: stiffness, spasms, or discomfort after inactivity
When to see a doctor: if pain limits your mobility or comes with swelling or redness
3. Lift with Care
Bend your knees — not your waist — when lifting, and hold objects close to your body.
Warning signs: sudden or sharp back pain; weakness in the legs
When to see a doctor: if the pain is severe or comes with leg pain, difficulty standing, or loss of bladder or bowel control
4. Maintain a Healthy Weight
Excess weight can put added strain on the spine, especially the lower back.
Warning signs: chronic back pain or difficulty moving comfortably
When to see a doctor: if pain persists despite weight loss or if you notice unexplained changes in weight
5. Prioritize Ergonomics
Set up your workspace and sleep environment to support your spine. Use a supportive mattress and pillow.
Warning signs: persistent discomfort, stiffness in the morning, or frequent headaches
When to see a doctor: if pain disrupts your daily life or includes numbness or weakness
Take care of your spine — it’s central to your quality of life. Seek medical attention for symptoms that persist or interfere with daily activities.
