Ways To Support a Healthy Spine

Dr. Constantine Toumbis

16 August 2023

Strong muscles, proper alignment, and no back pain all probably come to mind when you think about having a healthy spine. And that’s precisely it – a healthy spine is aligned correctly and functions without pain or discomfort.



The spine is a vertebral column composed of bones, muscles, nerves, and ligaments that support the body and allow movement. The vertebrae are the individual bones that make up the spine. There are 33 stacked on top of each other and connected by intervertebral discs, which are natural shock absorbers that enable flexibility.

When the intricate structure of the spine is compromised, this can lead to back pain. Back pain is a common condition characterized by discomfort or pain in the upper, middle, or lower back. It can range from a dull, constant ache to a sudden, sharp pain that can be debilitating. Various factors and medical conditions, including poor posture, trauma or injury, muscle strain or sprain, herniated discs, spinal stenosis, scoliosis, osteoporosis, and more, can cause back pain. 

So, let’s talk about why spine health is essential, how to support a healthy spine, and how to keep your body moving

How Do I Know If My Spine Is Healthy?

Being able to tell if you have a healthy spine is critical – there are several self-diagnosable factors that can indicate if you have a healthy spine. Starting with the most obvious: 


  • No pain, discomfort, numbness, or tingling: If you don't experience these symptoms in your back, arms, or legs, it's a good sign you have a healthy spine. 
  • Flexibility: You should have spinal flexibility, being able to move without discomfort.
  • Good posture: The ability to stand up straight and keep your ears, shoulders, and hips in vertical alignment.
  • Strong abdominal and back muscles: A strong core is vital to help support your spine and prevent injury.
  • Full range of motion: Being able to bend forward, backward, and side-to-side without issues. 


If you are experiencing any pain, discomfort, numbness, or tingling, do not ignore it. You want to keep your spine healthy and getting ahead of these symptoms is vital. 

How Can I Make My Spine Stable?

There are several ways to stabilize your spine and reduce the risk of injury and pain. One of the most important steps is to exercise regularly to strengthen the muscles that support your spine; particularly your core muscles. Stretching regularly, maintaining a healthy weight, practicing good posture, and avoiding smoking can also help stabilize your spine. 

You will want to incorporate proper ergonomics in your workspace to help reduce strain on your back. For example, if you work a desk job, ensure your computer and chair are at the appropriate height to avoid hunching or straining your back. And, if you work a job that requires manual labor, remember to use your legs and keep your back straight when lifting heavy objects to avoid putting stress on your spine. 

Finally, seek treatment for any underlying conditions, such as scoliosis or herniated discs. Keeping up with existing conditions can help improve the stability and health of your spine and reduce the risk of injury and pain.

Can You Strengthen Spinal Discs?

Spinal discs, also known as intervertebral discs, are cushion-like structures that sit between each vertebra of the spine. They act as shock absorbers and help distribute the body's weight evenly across the spine while allowing it to move freely and bend in different directions. 

While the discs themselves cannot be strengthened, the muscles that support the spine can be strengthened to help protect them and prevent injury. Exercises targeting the core muscles, including the abdominals, back, and hips, can help support the spine and reduce the risk of disc herniation or degeneration

What Is the Best Exercise To Strengthen Your Spine?

You can do many different low-impact exercises to help strengthen your spine. It would help if you focused on activities for strengthening the core muscles that don't put excess stress on the spine. The best exercises vary depending on your individual needs and any existing conditions or injuries you have. 


Here are some spine-supporting exercises:


  • Walking
  • Swimming
  • Plank
  • Yoga
  • Superman
  • Bridge
  • Wall Sit

It's important to note that these exercises may not be appropriate for everyone, and it's always best to consult with a healthcare professional before starting any new exercise routine, especially if you have an existing condition or injury.

How Can I Fix My Spine Naturally?

You want to find simple ways to help strengthen the muscles that support the spine and improve your flexibility and range of motion. So, if you're looking to fix your spine naturally, there are several things you can do to improve your spinal health. 

One of the most important things is maintaining a healthy weight, as excess weight can put strain on your spine. A healthy diet with plenty of fruits, vegetables, and lean protein can help you effectively keep a healthy weight while giving your body the nutrients it needs.

Another essential factor is posture. Be sure to sit and stand up straight, with your shoulders back and your head aligned over your spine. Daily stretching can help improve your overall posture and relieve tension in your back and neck muscles. Also, practicing stress reduction techniques like meditation or deep breathing exercises can help reduce muscle tension and improve overall spinal health.

If you have tried to improve your spinal health and are still experiencing pain, it may be time to speak to a professional. Consider consulting with a spinal specialist at Citrus Spine Institute. Our team of compassionate caregivers will work to create a tailored plan that helps you find relief from back pain with our minimally invasive procedures. 

Dr. Constantine Toumbis

Dr. Toumbis is a board certified, fellowship trained orthopedic surgeon specializing in cervical, thoracic and lumbar surgery. He received his undergraduate degree in Biology from New York University in 1987, then continued on to receive his Masters in Natural Sciences as well as a PhD in Experimental Pathology from State University of New York at Buffalo. He completed his medical degree at Wayne State University School of Medicine with a distinction in Biomedical Research. After moving to Florida to complete his internship and residency in orthopedics at the University of Florida Shands Hospital, he went on to pursue a fellowship at Cleveland Clinic's Florida Spine Institute. He moved to Citrus County and has been in private practice since 2005.

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