September is Spinal Health Month: How to Look After Your Back Every Day

September is recognised internationally as a time to raise awareness of spinal health and spinal cord injury. While most people will never experience a traumatic spinal cord injury, almost everyone will face some form of back or neck pain at some point in their life. In fact, back pain is one of the leading causes of lost workdays in the UK. That makes Spinal Health Month the perfect time to pause, reflect, and take a few simple steps to look after your spine.

At Aceso Chiropractic, we see every day how the spine influences overall health and performance. Here are some practical tips, plus a few fascinating facts, to help you keep your back in the best shape possible.

1. Posture Matters More Than You Think

• Action tip: Check in with your posture every hour. Are your shoulders rounded, or are you sitting upright with both feet flat on the floor? A small adjustment can relieve strain on the spine.

• Interesting fact: Your head weighs around 5 kg — about the same as a bowling ball. Leaning forward even a few centimetres increases the load dramatically on your neck muscles, which is why so many people experience neck pain after long hours on a screen.

2. Movement is Medicine

• Action tip: Aim to break up long sitting periods with short bursts of activity. Even standing to stretch for two minutes can improve circulation and reduce stiffness.

• Interesting fact: The discs between your vertebrae don’t have a direct blood supply — they rely on movement and pressure changes to draw in nutrients. Regular movement literally feeds your spine.

3. Lift Smart, Not Just Heavy

• Action tip: When lifting, bend your knees and keep the load close to your body. Avoid twisting while carrying weight.

• Interesting fact: Most back injuries don’t happen when lifting something obviously heavy, but when picking up everyday items — like a laundry basket or a child — without thinking about technique.

4. Sleep and Spinal Health

• Action tip: Choose a supportive mattress and aim to sleep on your back or side rather than your stomach, which can strain the neck.

• Interesting fact: We spend about one-third of our lives asleep. That means your mattress and pillow choices could be influencing your spinal health more than your office chair.

5. Know When to Seek Help

• Action tip: If you’re dealing with persistent back pain, headaches, or neck pain that doesn’t improve with simple lifestyle changes, it’s wise to seek professional advice. Chiropractic care can help assess how your spine is functioning and guide you towards strategies for recovery and long-term resilience.

• Interesting fact: Around 80% of adults in the UK will experience back pain at some stage in their life. You’re not alone, and with the right support, most people can get back to doing what they love.

Take Action This September

Spinal Health Month is a reminder that small, consistent changes can make a big difference to how your back feels and functions. Whether it’s improving your posture, moving more during the day, or checking your sleep setup, these simple steps add up. And if you need guidance, support, or a professional assessment, we’re here to help.

Disclaimer:The content of this blog is for educational purposes and is not intended to offer personal medical advice. You should seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it.