Allowing you to bend, twist, turn, sit and stand upright, your spine is one of the most important parts of your body. The spine contains hundreds of muscles, ligaments, and joints, giving your body the structure and support it needs. It also plays the vital role of carrying more than a million nerve messages from the brain to the rest of your body which allows you to feel sensations.

As we get older, it is normalto experience increased back aches and pains. Like any other parts of the body, the day-to-day use of your spine can cause back pain andeventually wear down its structure over time. Here are some common spine conditions:

1. Spinal Arthritis

This is when the cartilage separating the facet joints gradually breaks down over the years. Typical symptoms of this condition include low back pain and stiffness that seems worse in the morning and at the end of the day, as well as after extended periods of physical activity.

2. Degenerative Disc Disease

Spinal discs are like shock absorbers that help your back stay flexible. Degenerative disc disease is a condition where a damaged disc of the spine causes pain ranging from acute to disabling.

3. Compression Fractures

A spinal injury can occur as part of the aging process, especially tothose withosteoporosis. Such fractures may cause a vertebral bone to partially collapse resulting in severe back pain, spinal deformity and loss of height.

While heredity plays a large part in the aging process, here are a few back pain prevention tips that you can try to minimise the impact on your spine.

REST YOUR SPINE

Feeling tired all the time? A hallmark sign of a burnout is when you find it hard to get off our bed in the morning. Exhaustion can be emotional, mental or physical. It’s the sense of not having any energy, purpose or motivation. At a more serious stage, you can suffer from chronic anxiety, feeling of helplessness and depression.

GET ENOUGH CALCIUM

Calcium is essential for keeping your bones strong. On average, men need about 1000 mg of calcium per day and women require about 1200 mg. You can easily get your daily dose of calciumthrough your diet by eating a variety of fish, green leafy vegetables, nuts, and dairy.

PRACTICE GOOD POSTURE

Usually taken for granted, good posture can actually work wonders for your spine. Avoid slouching, leaning or sitting too long in one position which can addstress toyour spine. Try sitting upright with your shoulders back.

QUIT SMOKING

We are all aware that smoking tobacco is bad for your lungs but it is equally harmful to your spine as it speeds up the development of arthritis. In addition, tobacco smoke can cause degenerative disc disease and loss of the normal shock-absorbing properties of the spine. This in turn can lead to early spinal arthritis and loss of mobility.

EXERCISES THAT STRENGTHEN THE SPINE

The only way to keep your spine healthyis by strengthening the muscles that surround it. They extend from the base of your head all the way down to the bottom of your back, and are essential for even the simplest daily tasks. Here are 3 exercises to help develop the strength and support your spine needs.

BACK FLEXION EXERCISE

While lying on your back, pull both your knees up to your chest and gently grasp your legs just beneath your kneecap. Hold the position for 20 seconds then return to starting position. This will release tension in the back and gently stretch the hamstrings.

BRIDGE EXERCISE

Start by lying on your back with your knees bent and shoulder-width apart. Employ your back and buttock muscles to gently raise your hips while keeping your shoulders on the floor. Hold this position for 5seconds before returning to a resting position.

THE FRONT PLANK

A simple yet highly effective spine-strengthening exercise is the front plank. Lie on the floor, face down with elbows at your side, resting on your forearms. With your feet steady on your tiptoes, lift your body slowly off the floor. Keep your back straight, do not bend your knees or shrug your shoulders as you lift. Hold this position for as long as possible while breathing normally.