5 Changes for a Healthier Back in 2026

As the calendar turns to a new year, many of us are filled with renewed motivation to make positive changes. While common resolutions often involve hitting the gym or dieting, have you considered dedicating some of that fresh energy to the health of your back?

Your spine is the central pillar of your body, supporting movement, protecting your nervous system, and influencing your overall well-being. This year, make a commitment to nurturing your back with these five osteopathic-inspired changes.

1. Re-evaluate Your Workspace Posture

Many of us spend hours each day seated at a desk, often in positions that put unnecessary strain on our backs and necks. The new year is the perfect time for an ergonomic audit of your workspace.

• Sit actively: Avoid slouching. Aim for a neutral spine with your feet flat on the floor and your knees at hip height.
• Monitor position: Your screen should be at arm’s length, with the top of the monitor at or just below eye level.
• Regular breaks: Set a timer to stand up, stretch, and move around every 30–60 minutes. Even a short walk to the kettle can make a big difference.

Osteopathic insight: Poor posture creates imbalances in your musculoskeletal system, leading to tight muscles, restricted joints, and compensatory patterns. Addressing your ergonomics can alleviate chronic strain before it becomes a structural issue.

2. Embrace Mindful Movement

It’s not just about how much you move, but how you move. Incorporating mindful movement into your daily routine can significantly improve spinal health.

• Gentle stretching: Start your day with some gentle mobility work for your spine, hips, and hamstrings.
• Body awareness: Pay attention to your body throughout the day. Are you tensing your shoulders? Slouching while standing? Noticing these habits is the first step to changing them.
• Proper lifting: Always lift with your legs, keeping your back straight and the object close to your body.

3. Prioritise Your Sleep Environment

We spend a third of our lives sleeping, and the quality of our sleep environment directly impacts our spinal health.

• Mattress check: Is your mattress providing adequate support? If it’s over seven years old, sagging, or you wake up with aches, it might be time for a replacement.
• Pillow support: Your pillow should support the natural curve of your neck, keeping your head in alignment with your spine.
• Sleeping position: Side sleepers can place a pillow between their knees to keep the hips and spine neutral.

4. Hydrate and Nourish Your Discs

Your intervertebral discs, which act as shock absorbers between your vertebrae, are largely made of water. Proper hydration is crucial for their function.

• Drink up: Aim for plenty of water throughout the day to keep tissues supple.
• Anti-inflammatory diet: Incorporate foods rich in Omega-3s and antioxidants to support overall joint health.
• Maintain a healthy weight: Excess weight, particularly around the abdomen, puts additional mechanical strain on the lower back.

5. Consider Regular Osteopathic Check-ups

Just as you visit the dentist for your teeth, regular osteopathic check-ups can be a proactive step for your spinal health.

• Early detection: An osteopath can identify subtle imbalances and restrictions before they develop into significant pain.
• Personalised advice: We provide tailored exercises and ergonomic advice specific to your unique body type and lifestyle.
• Restoration of function: Osteopathic treatment aims to restore proper joint movement and reduce muscle tension, allowing your body to function at its best.

If you’re currently struggling with back pain and would like to arrange an appointment with one of our expert osteopaths, you can do so now by clicking here.

Happy New Year from the Not Just Backs team!