Bones and Spinal Health

Good Posture and Healthy Spine

The spine is the main support structure of our body. The vertebrae, intervertebral discs, ligaments and muscles work together to stabilize the spine, allowing different movements and postures of our body.

Childhood and adolescence are important stages of skeletal development. Maintaining a correct posture and good spinal health makes us look smart, and prevents back injuries.

Maintain a proper posture

1. When standing or walking

  • Raise your head with eyes looking forward

  • Tuck your chin in

  • Relax your shoulders and pull shoulder blades closer to each other

  • Tuck your tummy in and stand up straight

  • Avoid pelvic tilt

  • Bear the body weight evenly on both feet.

  • Avoid wearing high heels or platform shoes.

2. When sitting and resting

  • Keep your neck and back straight with both your feet on the floor

  • The desk and chair should be of appropriate height and distance to each other

3. When carrying the school bag

  • Use backpack with adjustable padded shoulder straps.

  • Carry a bag on both straps and tighten the straps so that the bag is close to your back. The bag should weigh no more than 10% of your body weight.

  • If carrying the bag on one shoulder or with one hand, switch sides frequently.

4. When sleeping

  • Pillow: The height of the pillow should keep your neck straight when lying on your side.

  • Mattress: Appropriate firmness: distribute body weight evenly so that your spine looks straight when lying on your side.

5. When getting up or lying down

  • Getting up from bed: Lie on the side, put the legs by the side and sit up.

  • Lying down on bed: Sit on the edge of your bed, lie on your side and then your back.

6. When moving objects

  • Use platform or step stool to reach high objects. Avoid over-stretching your arms or stand unsteadily.

  • Divide a heavy load into several smaller loads and carry them with both hands. Do not move multiple heavy objects at the same time.

  • Ask for somebody’s help if the object is too heavy. Move heavy objects with a trolley.

  • Bend your knees and squat down, keep your back straight, hold the object close to your body, use your thigh muscles to lift the object and do not bend forward.

Improve spine health

1. Do regular and appropriate exercises

  • Strengthen the abdominal and back muscles

  • Increase bone density

  • Improve the flexibility and endurance of the body

  • Prevent neck and back muscle soreness

Exercises:

Have at least an average of 60 minutes per day of moderate- to vigorous-intensity physical activity, mostly aerobic, across the week, such as jogging, badminton, rope skipping, swimming.

Back exercises:

Repeat each set of movement 10 to 15 times and hold each posture for 5 seconds. Practise these sets of movement daily:

  • Exercise 1

    • a. Lie on back, slightly bend knees and stretch arms

    • b. Swing legs sideways and turn head to the opposite side

  • Exercise 2

    • a. Sit up with back straight

    • b. Rotate upper body to one side

    • c. Look at shoulder of the same side and position arm on back of chair

Repeat each set of movement several times and hold each posture for 5 seconds. Practise these sets of movement daily:

  •  Exercise 1

    • a. Put hands on lower back

    • b. Lean backward

  •  Exercise 2

    • a. Stand with feet slightly apart

    • b. Raise right arm and bend waist to the left, and do vice versa

  •  Exercise 3

    • a. Stand up with hands hanging down

    • b. Pull shoulder blades closer to each other

2. Healthy diet

Being overweight can overload your spine. A healthy diet is essential for keeping a normal weight. We should choose our foods with reference to the recommendations of food pyramid. Eat more calcium-rich foods, e.g. milk, cheese, yogurt, bean curd and sardine with bones, etc. to keep our bones healthy.

Bad Posture

1. Why do I get low back pain so easily?

If you sit in the same position for long periods of time or perform repetitive motions (e.g. using computer, playing electronic games, etc.), you may get a muscle strain. Sustaining a poor posture, doing inappropriate/strenuous exercises or being overweight will further strain ligaments and intervertebral discs, resulting in soreness on neck and back. Seek medical advice if the pain persists.

2. Why do I have a round upper back?

Slouching, slumping and other types of poor posture can cause muscle straining. Ligaments are over-stretched and a round upper back is easily formed. A round upper back not only affects one’s appearance, but also leads to neck and shoulder discomfort and restriction in chest expansion. Tucking your chin in, relaxing your shoulders and pulling shoulder blades slightly together corrects round upper back. There are other causes of round upper back. Consult doctor if in doubt.

3. How can I check my standing posture?

The “wall test”: When standing with your head and back against the wall, there will only be a small gap between the neck/waist and the wall (about the thickness of the palm) if your posture is correct.

(Revised in 2026)

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