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By Ali Zarezadeh, MD – Orthopaedics
Your spine is the literal backbone of your health and mobility. This remarkable structure of bones, discs, muscles, and nerves supports your body, enables movement, and protects your spinal cord. Yet many of us don’t think about spine health until pain or injury occurs. According to specialists at UF Health, proactive spine care is essential for maintaining quality of life and preventing debilitating conditions that affect millions of Americans each year.
Understanding Your Spine’s Needs
The spine consists of 33 vertebrae stacked in a gentle S-curve, cushioned by shock-absorbing discs and supported by muscles and ligaments. This complex system requires proper care to function optimally throughout life. UF Health experts emphasize that spine health influences overall wellness, affecting everything from physical mobility to sleep quality and even mood.
“Many spine problems develop gradually over years of accumulated stress and poor habits,” explains UF Health Orthopaedic Surgeon, Dr. Zarezadeh. “What’s encouraging is that many of these issues can be prevented through consistent, thoughtful daily practices.”
Essential Strategies for Spine Protection
1. Maintain Proper Posture
Poor posture places excessive stress on your spine. UF Health recommends being mindful of your alignment throughout the day:
. When sitting, keep your feet flat on the floor with knees at hip level
. Maintain a small gap between the back of your knees and your chair
. Position your computer monitor at eye level to avoid neck strain
. Take regular “posture breaks” to reset your alignment if sitting for extended periods
2. Practice Spine-Friendly Movement
Regular movement nourishes spinal discs and strengthens supporting muscles. UF Health suggests:
. Engage in low-impact exercises like walking, swimming, or cycling
. Incorporate core-strengthening exercises that support the spine
. Practice gentle stretching to maintain flexibility
. Avoid high-impact activities that jar the spine if you have existing back issues
3. Lift and Carry Correctly
“Improper lifting technique is one of the most common causes of acute back injuries,” note UF Health experts. Follow these guidelines:
. Bend at the knees, not the waist
. Keep objects close to your body when lifting
. Avoid twisting while lifting
. Ask for assistance with heavy items
. Use mechanical aids when available
4. Create Spine-Supportive Environments
Your daily surroundings significantly impact spine health:
. Invest in a quality mattress that maintains proper spinal alignment
. Use ergonomically designed chairs and workstations
. Wear supportive footwear that promotes good posture
. Consider a standing desk option if you work at a computer
5. Maintain Healthy Weight
Excess weight, particularly around the midsection, increases strain on the lower back. UF Health research shows that even modest weight loss can significantly reduce back pain for many patients.
6. Stay Hydrated and Nourished
Spinal discs are approximately 80% water and require proper hydration to maintain their shock-absorbing properties. Additionally, calcium, vitamin D, and magnesium are essential nutrients for bone health.
When to Seek Professional Care
While prevention is ideal, being proactive about seeking care is equally important. UF Health recommends consulting a spine specialist if you experience:
. Pain that radiates down your arms or legs
. Numbness or tingling in extremities
. Back pain accompanied by fever
. Pain that persists despite rest
. Any back pain following trauma
The Long-Term View
“Spine health is a lifelong journey, not a one-time fix,” emphasize UF Health spine specialists. “The habits you establish today can determine your mobility and comfort decades from now.”
By implementing these evidence-based strategies recommended by UF Health experts, you can protect your spine and enjoy greater mobility, comfort, and overall wellness throughout your life. Remember that small, consistent actions typically yield better results than dramatic but short-lived changes to your routine.
About Ali Zarezadeh, MD
Dr. Ali Zarezadeh is a highly skilled spine surgeon with extensive expertise in treating both common and complex spine conditions. Specializing in chronic and degenerative spine disorders, spinal deformities, trauma, fractures, and spinal tumors, he offers comprehensive care for a wide range of issues.
Expertly trained and focused on delivering advanced, motion-preserving treatments, Dr. Zarezadeh is dedicated to restoring function and improving his patients’ quality of life, providing personalized care to meet their unique needs.
When he is not caring for patients, Dr. Zarezadeh enjoys spending time outdoors, often hiking with his family. He is also an avid sports fan, attending football games and playing tennis.
UF Health Medical Group
352.323.5665
CentralFlorida.UFHealth.org/Orthopaedic-Surgery/
