top of page
  • Writer's pictureAndray Voronov

Your Narre Warren Osteopath Shares Their Tips for Maintaining a Healthy Spine

Osteopath demonstrating proper posture for spinal health at Gravity Osteopathy in Narre Warren


Hello, fellow spine enthusiasts!

As an osteopath based in Narre Warren, I often encounter patients who are concerned about their spinal health. And they have every right to be! Our spines are like the backbone (pun intended) of our bodies, providing support, stability, and flexibility.

In today's fast-paced world, it's more important than ever to take care of our spines. So, how can we keep our spines healthy and prevent potential issues? Let's dive in and find out! Are you ready to learn some valuable tips for maintaining a healthy spine?

Importance of Good Posture

First and foremost, let's discuss the importance of good posture. Why is it crucial for a healthy spine? Good posture helps distribute the force of gravity evenly throughout our body, reducing stress on our muscles, joints, and ligaments. This, in turn, prevents spine-related issues like back pain and degenerative disc disease. So, what's the secret to maintaining good posture throughout the day?

Tip 1: Maintain Proper Alignment While Sitting

Whether you're working at a desk or enjoying some leisure time, sitting with proper alignment is essential. To achieve this, make sure your feet are flat on the ground, your knees are at a 90-degree angle, and your back is supported by the chair. Additionally, keep your shoulders relaxed and your head aligned with your spine. It might feel a bit strange at first, but trust me - your spine will thank you later! Are you currently sitting with proper alignment?

Tip 2: Stand Tall and Proud

When it comes to standing, imagine a string attached to the top of your head, gently pulling you upward. This mental image will help you maintain an upright position and prevent slouching. Also, keep your shoulders back and your stomach muscles engaged. Remember, practice makes perfect! How does your posture feel while you're standing?

Strengthen Your Core Muscles

Did you know that strong core muscles are key to a healthy spine? They act like a natural corset, providing stability and support to your spine. So, how can we strengthen our core muscles effectively?

Tip 3: Incorporate Core Exercises into Your Routine

Some simple yet effective core exercises include planks, dead bugs, and bridges. These exercises not only strengthen your core but also promote proper alignment and posture. Try incorporating them into your daily routine for optimal results. A good routine that I find helps patients get started with a daily core routine is the "McGill Big 3". The McGill Big 3 include: #1: Modified curl-up (30 seconds)

#2: Side plank on knees (30 seconds each side)

#3: Bird-Dog (10 reps)

Tip 4: Don't Forget about mobility

Spending a little bit of time each day on mobility has the ability to make huge changes in your posture long-term. This can be as simple as getting on the ground after a long days work and opening up the hips. There are a number of great apps availble now that simplify this process more by giving you daily mobility videos you can follow along to. One of my favourites is "The Ready State" app by Dr. Kelly Starrett.

Be Mindful of Your Daily Activities

Our daily activities can significantly impact our spinal health. Being mindful of how we perform these tasks can help prevent unnecessary strain on our spine. What are some common daily activities we should pay attention to?

Tip 5: Lift Objects with Care

When lifting heavy objects, it's crucial to use proper technique. Make sure to bend at the knees and hips, and keep the object close to your body. Engage your core muscles and lift using your legs, not your back. This will help prevent injury and keep your spine happy. Are you lifting objects safely?

Tip 6: Choose Supportive Footwear

Believe it or not, your choice of footwear can impact your spinal health. Wearing high-heels for 8 hours a day may have a detrimental effect on the facet joints of your lower back. When selecting shoes, I always say, less is more. For this reason my personal recommendation is always shoe that can replicate barefoot foot postures. This will help build foot strength and stability in the long-term. However, if you haven't worn barefoot shoes before, it's recommended that you start slow, otherwise you risk overworking the muscles of the foot and lower leg. My favourite brand of shoes is Vivobarefoot.

Listen to Your Body and Seek Professional Help

It's essential to listen to your body and seek professional help when necessary. Osteopaths are trained to diagnose and treat various spine-related issues, and they can offer valuable advice on maintaining a healthy spine. So, when should you visit an osteopath?

Tip 7: Seek Help for Persistent Pain or Discomfort

If you're experiencing persistent pain or discomfort in your back, neck, or other areas of your body, it might be time to consult an osteopath. They can assess your posture, alignment, and overall spinal health, and recommend personalised treatment plans and exercises to help alleviate your symptoms. Don't wait until it's too late! Are you experiencing any discomfort that might warrant a visit to an osteopath?

Tip 8: Schedule Regular Check-ups

Just like visiting the dentist for regular cleanings, scheduling check-ups with your osteopath can help maintain your spinal health. These appointments allow your osteopath to identify and address potential issues before they escalate, keeping your spine in tip-top shape. How often do you visit an osteopath for check-ups?


In conclusion, maintaining a healthy spine is crucial for our overall wellbeing. By being mindful of our posture, strengthening our core muscles, paying attention to daily activities, and seeking professional help when necessary, we can contribute to a healthy and happy spine.

It's essential to take action now to prevent spinal issues down the line, and your future self will undoubtedly thank you!

Are you ready to take control of your spinal health and improve your quality of life? If so, our team at Gravity Osteopathy is here to help! We're passionate about assisting our clients in Narre Warren and the surrounding areas in achieving optimal spinal health. Don't hesitate to get in touch with us to schedule an appointment or learn more about our services. Your spine deserves the best care possible - and we're committed to providing just that!

You can get in contact with us via or by giving us a call on 0493 031 231

4 views0 comments


bottom of page