Preventing Spinal Fracture by Maintaining a Healthy Spine

It's much easier and less costly to maintain a healthy back and spine than it is to repair one. By following a few simple guidelines for posture, nutrition, exercise and body mechanics, you may be able to keep your spine healthy, strong, and injury-free.

Here are some additional tips for achieving an overall healthy, fit lifestyle that can help you maintain a strong, flexible back and spine:

• Eat a nutrient-rich, balanced diet, with sufficient intake of vitamin D and phosphorus, in addition to calcium. Avoid excessive dieting and eating disorders—these contribute to bone loss.
• Avoid smoking and excessive alcohol use; smoking contributes to bone density loss and too much alcohol inhibits bone formation.
• Maintain a healthy weight. Additional pounds place excess strain on the back.
• Stay well hydrated. The body is 70% water. Sufficient hydration contributes to intervertebral disk health and the health of other back-related structures and functions.

Posture

Good posture helps keep your bones properly aligned and may alleviate excess stress on your musculoskeletal systems, allowing your muscles, joints, and ligaments to work as intended.

Maintaining a "neutral spine" is the foundation of good posture. In a neutral spine, the natural curves of the spine (the concave, or lordotic, curves in the cervical and lumbar spine, and the convex, or kyphotic, curve in the thoracic spine) should be in proper balance. The spine is neither rounded forward nor arched back too much.
Here are a few tips for maintaining proper posture for good spine health:

When Standing

• Place feet shoulder width apart, don't lock your knees
• Avoid arching your lower back or slumping upper back and shoulders
• Keep your breastbone up, shoulder blades down
• Keep your chin level, and relax jaw and neck muscles

When Sitting

• Rest your feet on floor with knees and hips bent 90 degrees
• Maintain a neutral arch in your lower back
• Keep your breastbone up, shoulder blades down
• Keep your chin level, relax your jaw and neck muscles

When Driving

• Adjust your seat so that the back is vertical. Your back should be supported by the seat back and your head should rest against the headrest with your chin level.
• Knees should be bent, and at least at the same height as your hips
• Elbows should be slightly bent and relaxed, your shoulders down.

When Sleeping

• Use a firm mattress. Placing a board between the mattress and box spring can provide a temporary fix for one that is sagging.
• Lie on your back or side. When lying on the side, a pillow between the knees helps maintain a neutral spine.
• Use a cervical roll (a foam roll approximately 3 inches in diameter and 18 inches long) to support the natural curves in the neck or low back.

Calcium and Bone Health

Approximately 99% of the calcium in the body is stored in the bones and teeth. The other one percent is used to help carry out other essential bodily functions, such as heart and other muscle contractions. A calcium deficiency in the blood causes the body to take the calcium it needs for these bodily functions from the bones in order to keep a constant level in the blood stream and therefore weakens the bones. Consult with your doctor regarding appropriate calcium intake.

Decreasing sodium intake can also help maintain healthy bone mass, as sodium may contribute to calcium depletion in bones.

Exercise and Bone Health

Exercise, especially strength/resistance training and/or lifting weights regularly, can help build strong bones. It is recommended that people do some kind of cardiovascular exercise and strength training at least three times a week throughout their life to help combat bone loss. Core strengthening exercises—those that target the abdominal and back muscles—can also help develop a "natural corset" to support your spine. The earlier you start exercising and strength training, the better. However, consult your doctor before starting any exercise program to make sure it's the right one for you. Your health care provider is always a good resource for information on keeping your back and spine healthy.

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