A Healthy Spine – Tips for Everyday Life

The spine is the central support system of our body. It bears the weight of our upper body, protects the spinal cord, and at the same time enables an enormous range of movement. It is therefore all the more important to relieve and strengthen it through healthy everyday habits.

Ergonomics at the Workplace

Those who sit a great deal should pay attention to an ergonomic work environment. This includes:

• A height-adjustable desk that allows regular standing
• An ergonomic office chair with lumbar support
• Monitor at eye level to avoid neck tension
• Keyboard and mouse close enough to rest the forearms

Exercise as the Best Prevention

Regular exercise is the most effective protection against back problems. It doesn't need to be high-performance sport – even 30 minutes of moderate training daily (e.g., walking, swimming, or cycling) strengthens the core muscles and supplies the intervertebral discs with important nutrients.

Targeted Exercises for Home

The following exercises can be performed daily to stabilise your spine:

• Bridge: Lie on back, feet planted, raise pelvis – strengthens glutes and lower back
• Bird-dog: On all fours, extend opposite arm-leg pairs – improves stability
• Side plank: Hold lateral body tension – strengthens the lateral core muscles
• Cat-cow: Alternately round and extend the spine – mobilises the lumbar spine

Further Everyday Tips

When lifting heavy objects, use a back-friendly technique (bend the knees, keep the back straight). Use stairs instead of lifts, take regular movement breaks during office work, and sleep on a mattress that is not too soft.

Published 30 January 2025 | Orthopädie Düsseldorf