This 7-point Spine Starter Guide provides simple, daily steps to improve your spinal health. Remember to listen to your body, prioritise consistency, and seek medical advice if you experience any red flags. Incorporate these tips into your daily routine for a healthier, happier spine!

How to use this guide:

• Do one small action each day.
• If anything causes pain, stop and get medical advice.
• Consistency beats intensity.
• Be mindful, and follow the steps repeatedly in the day.

Daily Steps:

Point 1: Posture Check

Sit and stand tall. Imagine a string pulling you up from the crown of your head. Maintain this posture for 5 minutes.

Point 2: Gentle Neck Stretches

Gently tilt your head to the right, bringing your ear towards your shoulder. Hold for 30 seconds. Repeat on the left side. Then, gently rotate your chin towards your chest and hold for 30 seconds. Repeat 3 times on each side.

Point 3: Spinal Twists

Sitting or standing, gently twist your torso to the right, holding for 30 seconds. Repeat on the left side. Repeat 3 times on each side.

Point 4: Walking Break

Take a 15-minute walk. Focus on maintaining good posture while walking.

Point 5: Core Activation

Gently draw your navel towards your spine and hold for 10 seconds. Repeat 10 times. (This is a subtle movement).

Point 6: Shoulder Blade Squeeze

Squeeze your shoulder blades together as if trying to hold a pencil between them. Hold for 10 seconds. Repeat 10 times.

Point 7: Full Body Stretch

Reach your arms overhead and gently stretch your entire body, reaching your fingertips toward the ceiling.
 

Quick Desk Checklist

• Chair: Ensure your chair has good lumbar support.
• Screen: Position your screen at eye level.
• Keyboard & Mouse: Keep them close to your body to avoid reaching.
• Breaks: Take regular breaks to stand and stretch.

Red Flags

• Severe or persistent pain
• Numbness or tingling
• Weakness in your arms or legs
• Loss of bowel or bladder control

If you experience any of these, seek immediate medical attention.