Tips to Protect Your Spine from Curvature as You Age

Proper posture, whether walking, standing, sitting, or sleeping, helps reduce the risk of injury, pain, and other health problems.

In general, the 3 natural curves of the spine should be maintained: at the neck, mid-back, and lower back.

Reducing the effects of curvature

According to "Health Magazine," this means that the head is above the shoulders, and the tops of the shoulders are above the hips.

But this can be surprisingly difficult, especially if you're hunched over a computer all day, or always in a rush.

However, spine experts believe that the effects can be reduced with the following tips:

A combination of exercises

Dr. Rahul Shah, a spine surgeon, suggests doing a combination of cardiovascular and strength training several times a week.

Shah says: "Cardiovascular and strength training increase endurance, in addition to enhancing the harmony with which the muscles work."

Rowing is his favorite cardio exercise, while squats, bench presses, and overhead presses focus on working multiple muscle groups at once.

Chest openers to stretch the shoulders and hip openers to open the pelvis help reduce the stiffness of sitting.

Regular self-exams

“I’ve learned to practice mindfulness throughout the day,” advises Marissa Brizzano, an occupational therapist at Manhattan Hospital. “It helps me check in with my body to see if I’m in optimal posture, whether I’m sitting or standing.”

When she’s working at her computer, Brizzano says, she often thinks to herself every few minutes, “Relax your jaw, relax your shoulders, and sit up straight.”

“If I’m looking at my phone for a long period of time, I make sure to raise it to eye level, and with repetition, it becomes a habit,” she says.

Workplace Adjustments

While standing is often the focus, good posture is also important when sitting, says Harvey Smith, MD, professor of orthopedic surgery at the University of Pennsylvania.

Smith stresses the importance of working to maintain the arch in your lower back when sitting. “Take a look to see if you can slide your hand between your lower back and the back of your chair,” he says. “Periodically check that your shoulders are back and your gaze is forward.”

If you’re struggling to do that, Smith explains, adjust your computer monitor to a different height or adjust your keyboard, so it’s closer or farther away from you.

“Your chair should be adjusted so that your feet meet the floor below your knees, or slightly behind them,” he adds.

“If your feet are in front of your knees while you’re sitting, you tend to squat in your lumbar spine,” Smith warns.