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By Ali Zarezadeh, MD – Spine
Your spine is truly the backbone of your health, serving as the central pillar that supports your body, protects your spinal cord, and enables every movement you make. Despite its importance, many people take their spine for granted until pain strikes. At the UF Health Spine Center, I help patients understand that maintaining a healthy spine is about preserving mobility, independence, and quality of life.
The spine consists of 33 vertebrae, cushioning discs, supportive ligaments, and powerful muscles working in harmony. When this system functions properly, you barely notice it. But when something goes wrong, the impact can be profound. The good news is that most spine problems are preventable with the right daily habits.
Build Core Strength
One of the most important things you can do for your spine is develop strong core muscles. Your core is the network of muscles in your abdomen, lower back, pelvis, and hips that support your spine. These muscles act like a natural corset, reducing the load on your vertebrae and discs.
I recommend incorporating core-strengthening exercises at least three times per week. Planks, bridges, bird dogs, and dead bugs are excellent exercises that target multiple core muscle groups. Pilates and yoga are also exceptional for building core strength while improving flexibility. The key is consistency and proper form—quality over quantity.
Practice Proper Posture
In our modern world, poor posture has become epidemic. Whether hunched over a computer, looking down at your phone, or slouching on the couch, chronic poor posture strains your spine. Over time, this leads to muscle imbalances, disc degeneration, and chronic pain.
When sitting, keep your feet flat, your back supported, and your screen at eye level. When standing, imagine a string pulling you up from your head. Distribute your weight evenly. Every hour, take a break to stand, stretch, and reset your posture.
Lift with Intelligence
Improper lifting technique is one of the leading causes of acute back injuries. Whether you’re lifting a heavy box, a child, or groceries, the principles remain the same. Always bend at your knees and hips, not your waist. Keep the object close to your body, engage your core, and lift with your legs rather than your back. Never twist while lifting—pivot your feet instead.
If something is too heavy or awkward, ask for help. A moment of caution can prevent months of recovery from a serious injury.
Maintain a Healthy Weight
Excess body weight, particularly around the midsection, shifts your center of gravity forward and increases the load on your lower spine. Every extra pound translates to additional stress on your spinal discs and joints. Research shows that obesity significantly increases the risk of degenerative disc disease and chronic lower back pain.
Maintaining a healthy weight through balanced nutrition and regular activity is one of the most impactful things you can do for long-term spine health. Even modest weight loss can provide significant relief for those experiencing back pain.
Stay Active and Flexible
Your spine needs regular movement to stay healthy. Prolonged sitting or inactivity can lead to stiffness, muscle weakness, and reduced disc nutrition. Aim for at least 30 minutes of moderate activity most days of the week. Walking, swimming, and cycling are excellent low-impact options.
Equally important is maintaining flexibility through regular stretching. Tight hamstrings, hip flexors, and other muscles can pull on your spine and create imbalances. Gentle daily stretching can prevent these issues and improve overall spine function.
Listen to Your Body
Finally, pay attention to warning signs. Occasional muscle soreness after activity is normal, but persistent pain, numbness, tingling, or weakness should never be ignored. These symptoms may indicate underlying problems that require professional evaluation. Early intervention often prevents minor issues from becoming major problems.
Your spine supports you every day of your life. By focusing on these fundamental principles—strengthening your core, maintaining proper posture, lifting correctly, managing your weight, staying active, and seeking help when needed—you can preserve your spine health for decades to come.
To schedule an appointment with Dr. Zarezadeh at UF Health, call 352-323-5665.
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.
352.323.5665
UFHealth.org/Stand-Tall-With-Spine-Care-You-Can-Trust
