Daily Habits That Keep Your Back Strong and Flexible
Simple, consistent habits keep your back strong, mobile, and flexible.
Do you experience occasional or chronic back pain? You're not alone.
Unfortunately, problems with back pain are widespread. In a recent study by Georgetown University's Health Policy Institute, researchers learned that back pain is one of the most common reasons for visits to the doctor. Nearly 65 million Americans recently suffered from a back pain episode, and 16 million adults are limited by chronic back pain daily.
It's no surprise, then, that many people are on the hunt for back pain solutions.
One solution to these issues is attention to spinal fitness. You may think that you are quite physically fit, but that doesn't necessarily mean that your spine is as supported as it could be. Spinal fitness is crucial, and it can be achieved through specific exercises. Today, more and more people are relieving back pain with spinal fitness equipment like the Creatrix Neck Shaper and others. You can explore guided routines and stretches in the Exercise & Spine Alignment hub.
If you struggle with and suffer from back pain, read on. You'll learn about the ways you can help yourself by working to improve your spinal fitness.
Your spine is perhaps the most important collection of bones in your entire body. It plays a part in almost every movement that you make. Because of this, everyone must take care of their spine and give it the love and attention it needs and deserves.
However, we often overlook or ignore our spines. We may coddle our shoulders or ice our knees after a hard workout, but we don't even stop to think about our spine - until a problem arises. When we have a back injury or other back limitation, it affects everything we do. Even bending down to pick up a pencil off the floor becomes nearly impossible, and while we are hurt, our quality of life is decreased.
We depend on our spine to stay healthy so we can continue to live our lives. The bones in our backs have three primary jobs. First and foremost, they protect the spinal cord and other nerves so our brain can send messages to other parts of our body. Second, our spines help us stand upright and keep our balance as we move through life. Third, the vertebrae work together to facilitate flexible motion.
As you can see, we couldn't do many of the things we do every day without a healthy spine.
Spinal fitness includes things we proactively do to support the spine so it can do all of the jobs it does for us with ease.
There are many things that we can do to promote our own spinal fitness. These back pain solutions are effective when practiced regularly. Remember, if you want to enjoy ongoing and long-term back pain relief, you must be consistent about maintaining spinal fitness. This is an ongoing process.
One of the best things you can do to keep your spine fit and healthy is to stay active. Regular exercise of any kind will help keep your spine both flexible and strong. So find a fitness activity you enjoy and stick with it.
Your back is made up of many muscles, and they all work together to support your spine. These muscles need to be stretched and used. General stretching, yoga, and professional massages can help your muscles do their job in protecting and helping the spine with its many functions.
Overweight people often suffer from back pain. This is because the body is not made to support all of the extra weight, so the spine and other parts of the back struggle. When you maintain a healthy weight, your spine will thank you for it.
Your sleeping position can harm or help your spine. For example, if you are a stomach sleeper, you may be bending your spine in an unnatural shape for many hours each night. Instead, sleep on your side or your back. Also, invest in pillows that support your neck.
Many different exercises will help you build your back muscles so that those muscles can support your spine. Exercises like the hip crossover stretch, abdominal bracing, the yogic bridge, squats, and supermans will help you improve your overall back strength for spinal fitness and back pain relief.
One way to improve spinal fitness is to try exercise equipment that is designed for that specific purpose. More and more people today are relieving back pain with spinal fitness equipment and are finding great success. There is a lot of different equipment for spinal fitness on the market today, and some of it is better than others, so do your research. The Creatrix Neck Shaper is a great place to start.
For the rest of the spine, the Back Shaper Foam Roller Set and the Complete Foam Roller Set bring the same kind of purposeful, at-home care to your low back and full spine.
All of the above back pain solutions will help you to develop the spinal fitness you need to stay pain-free, mobile, and flexible for the rest of your life. So whether you need to improve your overall fitness, your sleeping position, your body weight, or if you are looking into relieving back pain with spinal fitness equipment, we hope you soon find the relief that you desire.
No one wants to live with back pain. Be proactive and apply one or more of the above tips today before back pain arises or existing back pain gets worse. Spinal fitness is so important. Don't neglect it another day.
If you'd like to read more great articles about health and fitness, check out our blog!
In my home, spine care was never a once-in-a-while errand — it was a family practice. Dr. Scherger took x-rays of my children, and as they were growing up, I adjusted my own kids’ backs. Having real imaging to go by meant we were never guessing; we could see how their spines were developing and care for them accordingly.
Doing that through their growing-up years taught me something no book could: a healthy back is built by steady, informed attention, not by waiting for a problem to demand it. Caring for our spines became as ordinary in our household as any other good habit.
That conviction is built into the spinal fitness equipment I design today. The goal has always been the same one I had with my own children — make consistent spine care something a family can actually do at home, day after day.
Spinal fitness includes the things we proactively do to support the spine so it can do all of its jobs with ease — protecting the spinal cord and other nerves, helping us stand upright and keep our balance, and facilitating flexible motion.
Research from Georgetown University’s Health Policy Institute found that back pain is one of the most common reasons for visits to the doctor. Nearly 65 million Americans recently suffered from a back pain episode, and 16 million adults are limited by chronic back pain daily.
Stay active with regular exercise, stretch the many muscles that support your spine, maintain a healthy weight, and sleep on your side or back with pillows that support your neck.
Exercises like the hip crossover stretch, abdominal bracing, the yogic bridge, squats, and supermans help you improve your overall back strength for spinal fitness.
Exercise equipment designed specifically for spinal fitness gives your spine targeted support and exercise, and more and more people are relieving back pain with it. Consistency is what makes the practice work — spinal fitness is an ongoing process.
Published July 23, 2021 • Updated August 27, 2026
By Eileen Durfee, Nationally Certified Spinal Fitness Specialist, NASM-CPT, and inventor of the Creatrix Solutions spinal fitness equipment line.
Educational notice: This article is shared for general education about spinal fitness and everyday back care, and it is not medical advice. Creatrix Solutions products are not intended to diagnose, treat, cure, or prevent any disease, and individual experiences vary. For guidance tailored to your situation, consult a qualified healthcare professional.
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