We are waiting for you at MSM Clinic for all your orthopedic disorders. Life is Movement

Spinal Health

What is the Spinal Health?

Our spine is a complex structure that allows us to move, stand upright, and breathe while supporting the weight of our body. It also supports the function of our nervous system by protecting the spinal cord. Spinal health is vital to our overall health and it is important to take conscious steps to protect it.

There are simple but effective steps to maintain and strengthen spinal health. Habits such as regular exercise, maintaining a healthy weight, correct posture, quitting smoking, and caution when lifting heavy objects support spinal health.

The spine consists of three main areas: cervical, thoracic and lumbar. Each area has its own unique curves, and these curves give the spine flexibility. In addition, the muscles surrounding the spine support the structure.

By following these simple steps, it is possible to protect spinal health, improve our quality of life and prevent possible spinal problems. The health of our spine is crucial to our body’s endurance and freedom of movement. Therefore, it is important to take proper care of our spine.

How Do We Protect Spine Health?

By following these simple steps to protect your spine health, you can also significantly improve your overall health. Remember that your spine is designed to serve you throughout your life. Do your best to protect it.

Here’s what you can do to protect your spine health:

  • Regular exercise: Exercises such as swimming, walking and cycling work the muscles that strengthen the spine and increase flexibility. Aim for at least 150 minutes of moderate exercise per week.
  • Maintain a healthy weight: Being overweight increases the stress on the spine. Losing weight or maintaining your weight is important for the health of your spine.
  • Ensure correct posture: Maintain an upright posture when sitting, standing and lying down. Correct posture reduces the strain on the spine.
  • Quit smoking: Cigarette smoke can cause damage to the bones and joints of the spine.
  • Lift heavy objects correctly: When lifting heavy objects, bend your knees and keep your back straight.
  • See your doctor regularly: Your doctor can check the health of your spine and identify any problems early.
  • Use of appropriate shoes



  • Use ergonomic products: Using an ergonomic chair and keyboard when working on a computer can reduce stress on the spine.
  • Drink enough water: Drinking water helps keep the discs in the spine healthy.
  • Manage stress: Stress can trigger spinal pain. Using stress-reducing techniques such as yoga and meditation can be helpful.
  • Pay attention to your sleeping position: Sleeping on your back or side puts the least strain on your spine. Choosing a suitable and high-quality mattress is also very important.

What Should be the Ideal Posture for Spine Health?

Proper posture is very important for maintaining the health of your spine and your overall health.

While standing:

  • Push your shoulders back and down.
  • Gently draw in your stomach.
  • Keep your head up and your gaze forward.
  • Bend your knees slightly.
  • Keep your feet hip-width apart.
  • Distribute your weight evenly across both feet.

When sitting:

  • Keep your back straight and lean against the back of the chair.
  • Keep your knees in line with your hips or slightly lower.
  • Your feet should be flat on the floor.
  • Your screen should be at eye level and your arms should be able to comfortably reach the table.
  • If you have to sit for long periods of time, get up and move around every 30 minutes.


  • When lying on your back, place a pillow under your head and knees.
  • While lying on your side, bend your knees slightly and place a pillow between your hips.
  • Avoid sleeping on a bed that is too soft or too hard.

When carrying weight:

  • Lift the weight with your legs, not your back.
  • Keep the weight close to your chest.
  • When turning, pivot with your feet, not your waist.
  • Avoid lifting very heavy objects.


  • Regular exercise strengthens the muscles and ligaments in your spine and improves your posture.
  • Exercises such as Pilates and yoga have a particularly positive effect on the health of the spine.

Things to keep in mind:

  • Avoid staying in the same position for a long time.
  • Stop smoking.
  • Maintain a healthy weight.
  • See your doctor regularly.


Proper posture helps extend the life of your spine and maintain your overall health. Spinal health significantly increases your quality of life and well-being.

Randevu / Bilgi Al

Lütfen Formu Eksiksiz Doldurun


Please fill out the form completely