1- Be active.. Being active is very important for the health of the spine, bones, heart, and all parts of the body. The more you stay active, the more you contribute to the health of the spine. You can go to the gym, swim, walk, play with children, or do Everything to keep you active and fit for life.

2. Flexibility. Flexibility is important when it comes to promoting a healthy spine. Flexibility helps maintain normal joint function, relieves muscle stiffness, and improves your body's stability.

3. Maintain a good sleeping posture.. After every hard work of the day, the body needs to relax, and rejuvenate for the next day. Mattresses, pillows and bed rest play an important role as they allow the spine to rest properly in a comfortable way. Sleeping positions are preferred sideways rather than On the stomach to avoid pressure on the spine.

4. Do not lift heavy weights.. People should avoid lifting weights that exceed 25% of their body weight, as it may cause injury to the spine, or cause a herniated disc as well. If you are about to lift a heavy object, bend from the legs and not from the waist Lift the weight slowly, never lift it in a jerk because it can lead to many problems in the spine.

5. Exercise every day.. The muscles of the lower back and abdomen must be strong because they support the spine, help us stand and lift things. Exercise daily to build stronger muscles that will support you into old age.

6. Wear suitable shoes.. Although shoes seem less important in maintaining a healthy spine, they are very useful in supporting the lower back and aligning the spine and body, by providing a good support base, avoid wearing shoes that are too tight or too loose and wear Those that perfectly fit the back of the heel.

7. Be careful while using the mobile phone.. Using the mobile phone in the wrong positions is an unhealthy habit that affects the spine of a large number of people Nowadays, many people use their mobile phones continuously in certain situations which leads to severe pain in the spine In the spine, keep your phone at eye or chest level to avoid excessive bending, always sitting straight and using a mobile phone.

8. Take a break.. Constant work is tiring and also harmful to the spinal cord. Change positions frequently in the workplace. Adjust the office chair according to your comfort. Don’t slacken forward towards the screen and work too. Don’t forget to walk around every 20-30 minutes. .

9. Get a regular checkup.. Regular consultation with a chiropractor is essential, as it may help you better understand, to keep your spine strong and healthy, and it also helps in understanding the warning signs with proper medication.

10. Eat a balanced diet.. Include fish, dairy products, avocado, and plant proteins in your diet, to keep your spine healthy and strong for longer. If you are obese, try to reduce your body fat, because excess weight may It puts pressure on the spine and causes pain.

11. Get rid of bad habits .. To maintain a healthy spine, avoid all bad habits such as smoking, drinking alcohol, and taking drugs, they make the immune system weak, which may cause weak bones and spinal cord, also, it leads to the development of many diseases Degenerative and early vertebral arthritis.