The spine serves as our body’s pillar, providing the foundation for the rest of our body to stand and move. It’s a hard worker, which means we need to do what we can to keep it healthy. Here are four ways that you can do that:

Upgrade Your Sleeping Surface and Habits
The spine works hard all day, so it’s important to take a moment to consider your sleeping habits and ensure that your spine is getting the rest and support it needs at night.

First, use a firm or medium-firm mattress. Anything too soft won’t offer your spine the support it needs and will instead let it sag and shift out of proper alignment. Considering the hours you spend asleep, this can cause significant problems the next day.

Also, focus on how you’re sleeping and use your positioning to keep your spine in alignment. For those who sleep on their back, try placing a pillow behind your knees—this will help reduce the amount of stress placed on the lower back. For side sleepers, take the pillow and put it between your knees to keep the hips aligned.

Start Low For Support
Support for your spine starts at the very base of your body, with your feet. As such, choosing the right shoes goes a long way in creating a supportive base for your spine. Specifically, if you are flat-footed, having extra support in your shoes may help to avoid lower back pain. Don’t sacrifice support for fashion, either, as you pull out the warm fall boots—ensure your fall shoes can support you in all areas, not just against the chilling weather.

Sometimes, extra support is not enough to help your feet and ankles; if you have any deformities, including those from arthritis, it may be time to meet with a physician specializing in the foot and ankle, such as Orthopedic Associate’s Eric J. Lindberg, M.D., who is a member of the American Foot and Ankle Society.

Strengthen Your Core
While your spine is the foundation of your mobility, it is strengthened by your core, including your abs and back muscles. When they are strong, they help to take pressure off your spine, specifically your lower back.

In your daily life, you may not use your core enough to keep these muscles strong, so incorporate exercises targeted to your core. If you’re unsure where to start, a doctor or physical therapist can provide guidance on how to strengthen your core and maintain this strength.

Get Moving
Many of us find ourselves in office jobs where we spend most of the day sitting, but this can place a lot of stress on our lower back. If you already have a back condition, prolonged sitting can aggravate it.

While choosing an office chair with good ergonomics can go a long way in supporting your back during the day, you should also take time to get up and move during the day. With the weather cooling, this is a perfect time to bundle up and enjoy the changing leaves while you get a walk in—your spine will thank you!

Protect Your Spine All Year Long
The above tips can help you protect your spine, lessen back pain, and ensure that your spine is able to support you through each season of the year. If you still suffer from pain in your back or any lack of mobility, schedule an appointment with Orthopedic Associates. John A. Wallington, M.D., in particular, has undergone training focused on non-operative treatment for neck and back pain.