Simple things can work wonders when it comes to maintaining an already healthy spine. This is called preventative maintenance, and its equivalent is an old saying you may have heard: "An ounce of prevention is worth a pound of cure."
1. Breathing
Did you know that the same muscles that enable you to breathe also function as posture muscles? Breathing exercises taken from martial arts, yoga, pilates and singing technique can all be of value in developing a strong core. Core muscles are responsible for your posture. If they are aligned, flexible and strong, your posture will easily hold upright against gravity, and perform movements fluidly.
2. Be Active and Exercise
Stay active. Not only does this mean exercise, but it also taking frequent breaks from the computer, stretching, walking more (even when you don't have to), and other activities, as appropriate.
3. Nutrition
Eat a nutrient dense diet. Empty calories cause weight gain. On top of that, they don't feed the muscles, nerves, organs and other structures. A healthy back is the working combination of all these things and more. Proper nutrition is required to keep them functional.
There is something to be said for getting adequate protien in the diet. Protien is the building material for muscle, and it is needed for repairs made to the musculoskeletal system.
4. Drink Enough Water
Keep well hydrated (at least 6-8 cups per day). Our bodies are comprised of approximately 70% water. Enough water keeps us fluid, rather than stiff.
Water is necessary for many of the body's functions. Hydration (as a way of general health maintenance) will contribute to intervertebral disk health and the health of other back related structures and functions.
5. Develop Body Awareness
The body is an interrelated machine - movement or abberation in one part will affect movement and function in other areas.
Take note of how the muscles, bones and joints feel in response to various activities. Does sitting cause your back to feel differently than walking? How do your muscles feel when you wake up in the morning? Answering questions such as these will help you trace the effects of your movements on your back, allowing you to make informed movement choices. There are several systems of movement and postural alignment development that can help you become more aware of your body. Among these systems are Feldenkrais, Yoga, and Pilates.
6. Work Your Ab and Back Muscles
The abdominal and back muscles work together to hold the trunk upright. These action of these muscle groups balance one another to support this area. Weak torso muscles are often the pre-cursor to back injuries.
Pilates and other core muscle development systems are excellent ways to build trunk strength.
7. Use Your Body Well
Learn and practice proper body mechanics. This is especially true when lifting heavy objects or reaching for something.
The Prevention Category has some articles that may help you understand what to do when lifting, and why.
