Dos and don'ts of spinal health
Learn how regular movement, progressive exercise, sensible lifting and better recovery can help you look after your spine without fearing normal activity.
Medically Reviewed By: Adam Gavine, BHK, M.Chiro
Original Published: July 2019
Updated On: July 2026
Most people do not think much about spinal health until their back becomes painful, stiff or difficult to move. At that point, every posture, chair, lifting technique and exercise can begin to feel like a potential threat.
The reassuring reality is that the spine is a strong, adaptable structure designed to bend, rotate and carry load. Looking after it does not require keeping your back perfectly straight or avoiding every demanding movement.
Useful spinal health tips are generally less about finding one “correct” posture and more about maintaining regular movement, developing physical capacity, managing sudden changes in activity and paying attention to recovery.
The right approach will differ between individuals. A desk worker experiencing stiffness may need a different strategy from a tradesperson who lifts throughout the day or an athlete returning to training after an injury.
What Do We Mean by Spinal Health?
Your spine consists of bones called vertebrae, intervertebral discs, joints, ligaments, muscles and nerves. These structures work together to support the body while allowing movement and protecting the spinal cord.
Spinal health is not determined solely by the appearance of your posture or an imaging report. It also involves:
Moving comfortably through the ranges you need
Having enough strength and endurance for daily demands
Tolerating work, exercise and recreation
Recovering between periods of physical loading
Feeling confident using your back
Recognising symptoms that require professional assessment
Normal differences in spinal shape, flexibility and posture exist between people. A spine does not need to appear perfectly symmetrical to function well.
Why Do Back Problems Develop?
Back pain and stiffness can develop for many reasons. Sometimes symptoms follow a clear incident, such as an awkward lift, fall or sporting injury. In other cases, they develop gradually.
Potential contributors include:
A sudden increase in exercise or manual work
Repetitive activity without adequate recovery
Reduced strength or general conditioning
Long periods without changing position
Returning to activity after illness or time away
Poor sleep or increased stress
Previous episodes of back pain
Fear or uncertainty about movement
An underlying health condition
These factors do not guarantee that a person will experience pain. They help explain why the body may become sensitive when the demands placed upon it temporarily exceed its current capacity.
Pain can also be influenced by the nervous system, general health, past experiences and the context in which symptoms occur. This is why two people with similar imaging findings may have very different experiences.
DO: Move Regularly Throughout the Day
There is no single sitting or standing posture that everyone must maintain. Even a position that looks ideal can become uncomfortable when held for too long.
Rather than attempting to sit perfectly upright all day, give yourself permission to vary your position.
Practical options include:
Standing during some phone calls
Taking a short walk between tasks
Alternating between sitting and standing
Changing your chair position periodically
Performing a few comfortable movements during breaks
Parking slightly farther from your destination
Using stairs when appropriate
The World Health Organization recommends that adults limit sedentary time and replace it with physical activity of any intensity where possible. It also recommends a combination of aerobic and muscle-strengthening activity for general health. Read the WHO guidelines on physical activity and sedentary behaviour.
You do not need to interrupt sitting every ten minutes or follow an exact schedule. Choose a frequency that is practical and helps you feel comfortable and alert.
DON’T: Search for One Perfect Posture
Posture can influence comfort, but there is no universally correct position proven to prevent back pain.
Sitting upright may feel helpful for one person and tiring for another. Slouching may aggravate someone’s symptoms during a painful episode but feel completely comfortable at other times.
A more useful approach is to ask:
Is this position comfortable?
How long have I been here?
Can I change position easily?
Does my workstation allow variation?
Is fatigue changing the way I feel?
Posture becomes more clinically relevant when a particular position consistently reproduces symptoms or when a task must be sustained for long periods. In those situations, changing the workstation, varying the task or improving physical capacity may be more useful than forcing a rigid position.
DO: Build Strength and Physical Capacity
Strength training is not harmful to a healthy spine when it is appropriately selected and progressed. It can improve your ability to tolerate lifting, sport, household work and other physical demands.
A balanced program may include exercises for:
The trunk
Hips and legs
Upper back and shoulders
Pushing and pulling
Carrying
Balance and coordination
You do not need to isolate every spinal muscle. Squats, hinges, rows, carries, step-ups and other whole-body movements can all contribute to physical capacity when suitable for the individual.
The appropriate starting point depends on your experience, health and current symptoms. Progress gradually by changing one or more variables:
Weight
Repetitions
Sets
Range of movement
Frequency
Speed
Exercise complexity
Temporary muscle soreness after unfamiliar exercise can be normal. Sharp, escalating or persistent symptoms may indicate that the activity needs modification.
DON’T: Rely on Rest Alone
Short periods of relative rest may be helpful after an acute aggravation, but extended inactivity can reduce strength, confidence and physical tolerance.
Relative rest means temporarily modifying activities that significantly increase symptoms while continuing what remains comfortable. This may include walking, light household tasks or adjusted exercise.
For many uncomplicated episodes of back pain, gradual activity is preferable to prolonged bed rest. The goal is to find a manageable entry point—not to ignore severe symptoms or force movement through intolerable pain.
DO: Learn to Lift for the Task in Front of You
There is no single lifting technique suitable for every person and object. Lifting a suitcase, child, barbell and bulky box each requires a different strategy.
Useful principles include:
Assess the object before lifting
Clear obstacles from the surrounding area
Bring the load closer to your body where practical
Use a stable stance
Allow your hips and knees to contribute
Avoid rushing an unfamiliar or heavy lift
Turn with your feet when carrying a difficult load
Ask for assistance when the object exceeds your capacity
A rounded back is not automatically injured by lifting. The effect depends on the load, repetition, speed, fatigue, preparation and the person’s conditioning.
Practising a variety of lifting positions with manageable loads can help prepare the body for real life. During a painful episode, however, a temporarily modified technique may make the task more comfortable.
DON’T: Increase Training or Workload Too Quickly
Spinal tissues, muscles and the nervous system adapt to repeated demands. Problems are more likely when the amount of work increases faster than the body can accommodate.
Common examples include:
Doubling running distance in one week
Returning to heavy lifting after a long break
Completing several days of gardening after months of inactivity
Starting a high-volume fitness challenge
Working unusually long shifts with repeated lifting
Increasing both exercise intensity and frequency simultaneously
Monitor how you feel during the activity, later that day and the following morning. A modest, temporary increase in symptoms may be manageable. A pattern of progressively worsening pain suggests that the workload may need adjustment.
DO: Walk Regularly
Walking is one of the most accessible ways to support general health and maintain movement. It requires no specialist equipment and can be adjusted to suit most levels of fitness.
A 2024 Australian randomised trial found that an individualised walking and education program increased the time before recurrence of activity-limiting lower-back pain among adults who had recently recovered from an episode. The program was progressive and tailored rather than based on one prescribed distance. Read the WalkBack trial in The Lancet.
If you are beginning or returning to walking:
Start with a distance you can manage comfortably.
Walk at a sustainable pace.
Increase duration gradually.
Allow easier days when needed.
Choose a surface that feels comfortable and safe.
DON’T: Assume One Running Surface Is Always Best
The original version of this article advised against running on concrete. Current evidence does not establish one surface as universally safe or harmful.
Hard, soft and uneven surfaces create different demands. Runners also adjust leg stiffness and movement in response to the surface beneath them.
Consider:
Your current symptoms
Training volume
Footwear
Familiarity with the surface
Surface consistency
Hills and camber
Recent changes in running distance or speed
Grass or trails may feel softer but can introduce uneven terrain. Concrete is predictable but may feel less comfortable for some runners. Gradual adaptation and sensible training progression are likely more important than categorically avoiding one surface.
DO: Pay Attention to Sleep and Recovery
Recovery supports physical performance, pain regulation and general wellbeing. When sleep is poor, people may feel more sensitive to discomfort and less able to tolerate demanding activity.
Helpful sleep habits may include:
Maintaining a consistent bedtime and waking time
Creating a dark and comfortable sleep environment
Limiting stimulating screen use near bedtime
Reducing late caffeine intake
Exercising regularly
Allowing adequate recovery after demanding training
There is no universally correct mattress or sleep position for spinal health. Choose a position that is comfortable and allows you to sleep well. Pillows may be used to support the body where helpful.
DON’T: Treat an Imaging Report as Your Future
Disc degeneration, bulges and other spinal changes are commonly identified in people without pain. Imaging findings must therefore be interpreted alongside your symptoms, health history and physical examination.
Words such as “degeneration” can sound alarming, but they often describe age-related findings rather than a spine that is damaged beyond repair.
Imaging may be important when serious pathology, fracture or significant neurological involvement is suspected. But it is not routinely necessary for every uncomplicated episode of back pain.
DO: Look for Patterns in Your Symptoms
If discomfort repeatedly returns, a short activity diary can provide useful information.
Record:
What activity you performed
How long or intensely you performed it
Symptoms during and after the activity
How you felt the following morning
Sleep quality
Unusual work or training demands
Look for repeated patterns rather than blaming one isolated movement. For example, Wednesday morning discomfort may have more to do with Tuesday evening’s unusually heavy training session than the chair used on Wednesday.
A diary cannot diagnose the cause of pain, but it can support a more informed clinical assessment.
When Should You Seek Professional Advice?
Arrange an assessment if back or neck symptoms:
Persist or progressively worsen
Regularly limit work, exercise or sleep
Recur without a clear management strategy
Extend into an arm or leg
Are associated with numbness or weakness
Began after substantial trauma
Make you increasingly afraid to move
Seek urgent medical attention for:
Loss of bladder or bowel control
Numbness around the groin or saddle region
Progressive limb weakness
Severe pain following significant trauma
Fever or unexplained weight loss
A sudden, unusually severe headache
New problems with balance, speech, vision or consciousness
Call Triple Zero (000) in a medical emergency.
What to Expect at Back To Function
At Back To Function, spinal care begins with a detailed assessment rather than assumptions about posture or alignment.
During an initial consultation, Dr Adam Gavine will discuss:
Your symptoms and how they began
Activities that improve or aggravate them
Work, exercise and sporting demands
Previous injuries
General health and relevant medical history
Sleep and recovery
Your goals for returning to activity
The physical examination may assess movement, strength, neurological function, joint and soft-tissue sensitivity, and relevant tasks such as bending, lifting or walking.
Depending on your findings and preferences, recommendations may include:
Chiropractic manual therapy
Active Release Techniques®
Myofascial or other soft-tissue treatment
Individualised rehabilitation exercises
Lifting or movement coaching
Training and workload modification
Kinesio Taping where clinically appropriate
Referral for further investigation or medical care when indicated
Manual treatment may help some patients manage symptoms and move more comfortably, but it is generally most useful when integrated with education and active rehabilitation.
The aim is to identify relevant contributing factors, improve function and help you develop the confidence and capacity required for everyday life.
Better Spinal Health Is Built Through Adaptation
Looking after your spine does not require perfect posture, constant stretching or avoiding normal movement. It involves moving regularly, building strength progressively, managing physical demands and allowing adequate recovery.
The most valuable spinal health tips are the ones that fit your body, lifestyle and goals. If back or neck symptoms are interfering with your work, exercise or daily activities, an individual assessment can help you understand the problem and determine appropriate next steps.
To arrange an initial chiropractic consultation with Dr Adam Gavine at Back To Function, call 0468 749 223, email adam@backtofunction.com.au, or book online.
Appointments are available for patients from Mona Vale, Sydney’s Northern Beaches and the Central Coast.
This article contains general health information and is not a substitute for individual healthcare advice, diagnosis or treatment.
AUTHOR BIO
Dr Adam Gavine, BHK, M.Chiro, is the Director and Chiropractor at Back To Function. With more than 19 years of clinical experience, he has a special interest in sports rehabilitation, musculoskeletal function and soft-tissue health.
Adam is a full-body certified Active Release Techniques® (ART) provider—one of only a handful in Australia—and co-founder of the Wasabi Method, a shockwave therapy education and clinical partnership. He is currently completing a PhD at the University of Sydney and provides care to patients across Sydney’s Northern Beaches and the Central Coast.
READ MORE
Why to Avoid Lifting First Thing in the Morning — Understanding morning back sensitivity and early lifting
The Beauty of Back Pain — Why back-pain assessment may need to consider the hips and other regions
Let’s Talk About Your Spine Stability — An introduction to trunk bracing and spinal stability
The Detrimental Effects of a Sedentary Lifestyle — How regular activity supports physical capacity and general health
