1. Exercise regularly. Regular exercise and strengthening activities will promote a healthier, stronger and more stable spine. Exercise does not have to be overly strenuous to achieve significant benefits. A regular activity such as a daily walk can make a huge difference.

2. Eat healthy. Proper nutrition will support spine development and repair. A proper diet will also help to strengthen spinal tissues thus reducing the risk for injury.

3. Maintain good posture. Assume efficient and supportive postures while lying, sitting, and standing to reduce strain on spinal tissues and to reduce the risk for spine injury. Frequently adjust your posture by alternating between sitting and standing tasks. During long periods of standing, rest one foot on a low support and alternate the feet.

4. Invest in a good pillow and mattress. Because the average individual spends approximately one third of life sleeping, proper support of the spine and head during this period will strongly influence spine health.

5. Maintain spine flexibility. Regular activity and stretching helps maintain flexibility of the spine; flexibility which is required to reduce the risk of injury.

6. Balanced carrying. Always attempt to carry items over 10 pounds in a balanced fashion, dispersing the weight as evenly as possible from right to left. Do not overload your luggage, backpack or purse. Students with their backpacks are of particular concern.

7. Take periodic breaks. During episodes of prolonged sitting or standing, periodically take a break and stretch your legs and back. Periodic stretching will help to keep you from tightening up and injuring the spine.

8. Use proper phone technique and equipment. Avoid cradling the phone between the neck and the shoulder. Use a headset if possible for prolonged phone use.

9. Maintain optimum body weight. Excess weight increases stress upon the tissues of the spine. It also contributes to alteration of the normal curves of the spine.

10. Drink water. The musculoskeletal tissues require water to function.

11. Increase abdominal strength. The abdominal muscles help support the low back and pelvis. Strengthening these muscles will increase spinal stability.

12. Sleep on your back or side. These positions are generally more supportive of the spine than lying face down. Do not sleep on your stomach. If you sleep on your side, place a pillow between your knees to reduce rotation of the low back and keep your knees bent to reduce stress on the low back.

13. Have regular spinal check-ups. It's much easier to prevent a problem than to correct one. 14. Use proper lifting techniques. Keep the back straight and bend the legs and hips when lifting; this reduces stress on the back. Avoid lifting objects higher than your waist whenever possible. Face the object and hold it close to your body. Do not twist while lifting. Push rather than pull when possible.

15. Avoid excessive high-impact activities. Each time your strike your foot during walking, running or jumping, the shock of impact is absorbed by the joints of the feet, ankles, legs, hips and low back.

While all of the above tips will no doubt help you to care for your spine, I strongly recommend that you have your spine checked regularly. Don't wait for pain to tell you that your spine needs care. A healthy spine equals a healthy you.

If you have questions concerning spine health, please call us at 208-667-7434 or stop by at 370 E. Kathleen Ave., Suite 600, Coeur d'Alene. You can also find us on the web at www.CDAHealth.com or on Facebook or Twitter by searching "Spoelstra Family Chiropractic."