Protecting Your Spine

Written by rebeccah

Our spine is made up of bones called vertebra. 

Light green background with white grid over the top. The left of the image contains an animated picture of a spine. The right side contains blue text that reads “How many bones make up our spine?”.

While we are born with 33 vertebral bones, as we grow some of our vertebra fuse together, leaving us with around 24 vertebrae as adults!

These vertebrae are supported by over 120 muscles and over 200 ligaments which keep our spine’s shape and allow movement. 

As we use our spine in every activity within our everyday lives, it is important that we protect it from injury and illness. 

How do we protect our spine?

Work environment – 

When working or studying from home, it is important to set up your work space in a posture friendly way. 

  • Limit how long you sit down for. 
  • Try using a back support or a standing desk. 
  • Adjust your screen to eye height so you are not straining your neck. 
  • Set your desk or chair height so you arms are at a 90 degree angle.

Sleep – 

A firm or medium-firm mattress is best to keep the spine aligned as you sleep. As well, try to sleep in a neutral position which maintains your spine’s natural alignment such as sleeping on your back with a pillow beneath your knees or if you sleep on your side, place the pillow in between your knees to maintain your hip alignment. 

Exercise and stretching – 

Increasing strength in your core and lower back can support your spine and balance the workload through all of your muscles, reducing the stress on particular muscles which can lead to back pain. Gentle stretching can release tension and relieve pain from prolonged sitting.

Getting the right bag – 

Using a backpack is the most beneficial type of bag for your spine as it distributes the weight evenly between your shoulders. 

Massage –

Massage therapy is helpful to release muscle tension, increase your circulating blood flow and reduce your stress levels by promoting relaxation. 

Chiropractic – 

Chiropractic adjustments allow your spine to return to its correct alignment and normal function, reducing stress in certain areas of your back and allowing your spine to move as it should. 

Book a chiropractic or massage therapy appointment here or call us on 9651 5559. 

Find more of our health tips here


Australian Chiropractors Association. FAQs.

Dang, S. 2020. 5 ways to keep your spine healthy and happy. Spine Health

Safe Work Australia. How do I set up a work station at home?

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