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4 things to do for a healthy spine

The spine is the main support pillar of the body, keeping us upright, moving flexibly and protecting the spinal cord. In their 20s and 30s, many people often take their spinal health for granted because they have not encountered any serious problems.

Báo Thanh niênBáo Thanh niên09/06/2025

However, this is a very important stage to create good habits to help protect the spine for the rest of your life. Maintaining a healthy spine not only helps prevent back pain and degeneration but also improves quality of life, helps maintain flexibility and endurance, according to the health website Healthline (USA).

4 điều người trong độ tuổi 20, 30 cần làm để cột sống khỏe mạnh  - Ảnh 1.

Lifting heavy objects incorrectly is a common cause of back pain in young people.

ILLUSTRATION: AI

The risk of spinal injury increases for young people who work in offices, sit a lot, have little exercise, and use phones and computers for many hours. To keep the spine healthy and prevent stress and injury, young people need to do the following:

Maintain a healthy weight to protect a healthy spine and improve quality of life

Being overweight or obese increases the pressure on the vertebrae and discs, leading to an increased risk of spinal degeneration and chronic back pain. According to the US Centers for Disease Control and Prevention, maintaining a body mass index (BMI) within the normal range, that is, from 18.5 to under 25, helps reduce the risk of spinal diseases.

Additionally, for people who are overweight or obese, losing weight will improve mobility, reduce pressure on the joints and ligaments around the spine, and prevent the risk of arthritis and other related diseases.

Strengthen back muscles

The back muscles, abdominal muscles, and muscle groups around the spine support and protect the spinal structure from damage. According to the American Spine Association, exercises such as yoga and Pilates help strengthen the core muscles, reducing the risk of back pain.

Be careful when lifting heavy objects

Lifting heavy objects incorrectly is one of the common causes of spinal injuries in young people. Bending over to lift objects instead of using your legs puts a lot of pressure on the lumbar discs, which can easily lead to disc herniation or muscle strain.

Experts recommend that when lifting heavy objects, people should keep their back straight, bend their knees, use the strength of their legs to lift the object instead of their back, and keep the object close to their body.

Also, avoid twisting or lifting heavy objects alone without assistance. This helps protect the spine from sudden injuries.

Sleep in the right position

Sleeping in the wrong position or using an unsuitable mattress can put uneven pressure on your spine, leading to long-term pain and stress. The Mayo Clinic recommends sleeping on your side or back with a pillow that provides proper neck support, according to Healthline.

Source: https://thanhnien.vn/4-dieu-can-lam-de-co-cot-song-khoe-manh-185250606133657146.htm


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