Please email [email protected] for purchase enquiries


Bar McLullich is the author of the Back Pain Blog, which she has been writing since 2007. Her chronic pain story started in her late 20s when she began to experience debilitating lower back pain. Ever since, she has been through years of physiotherapy, numerous surgeries and two life-threatening episodes.

Bar is a mother of two, a grandmother, an author, a freelance blogger, and a social influencer. She says she finds blogging therapeutic and an escape into another world. To understand her body from top to toe, she went on many pain management courses and has been widening her knowledge on this subject for the past 30 years. In her blog, she uses this knowledge along with her life experience to share her thoughts and inspire others. Bar has won many awards for her amazing content including the WEGO award for Best Blog and Best Chronic Pain Blogger from the Migraine Relief Centre. Her motto is: Never, Never, Ever Give Up.

World Spine Day

It is estimated that around 1 billion people in the world experience spinal pain, which is also the leading cause of disability. World Spine Day takes place every year on the 16th of October, with the aim of highlighting the importance of spinal health. It encourages people to be physically active, maintain the correct posture and promote healthy working conditions. This year’s theme of the awareness day is BACK2BACK and its main goal is to highlight the ways that will help people to keep their spines healthy. In line with this theme, our guest author bar has put together some tips on how to keep your spine healthy.

World Spine Day Logo

20 Tips on How to Keep Your Spine Healthy

  1. Always bend your knees when lifting ‘anything’ and keep your stomach pulled in and hold the item close to you.
  2. Avoid excess weight, as this puts a lot of pressure on your spine. Eat a balanced diet that includes anti-inflammatory foods and vitamin D to keep your bones strong.
  3. Watch your postures, especially if you sit down a lot. Take regular breaks to walk around and stretch out.
  4. Stay as active as possible, walking and swimming are great for people suffering from back pain.
  5. Try to keep your feet flat on the floor when you are working at a desk and practice good ergonomics while sitting and limit total sitting time.
  6. Only wear high heels for special occasions as they put a strain on your spine.
  7. Pop a cushion or towel behind your back for long car journeys and make sure you stop for regular breaks.
  8. If you are moving home then pack smaller boxes instead of larger ones, disassemble furniture to make it lighter.
  9. Improving the strength in your back is very important to long term back pain relief. With light exercise, you can loosen any tightness in the muscles and ease any pain you may be struggling with. Start slowly with your exercise, gradually increasing the amount you do each week until it becomes something you want to do rather than a chore.
  10. Stay flexible, if you are desk-bound, move around every 30 minutes, do not get chained to your desk.
  11. Have a deep tissue massage as this can help back pain a great deal but make sure whoever gives it to you is fully qualified.
  12. Stay hydrated.
  13. Don’t carry your life around in your handbag or computer bag.
  14. Do not smoke, it has been proven that people who smoke are more likely to have lower back pain.
  15. Never twist and bend at the same time.
  16. When brushing your teeth rinse with a cup of water, don’t bend, it’s a classic position to trigger low back pain.
  17. When getting out of bed, lie on your side, raise your head then put your feet on the floor and lift yourself into a sitting position.​
  18. Ask for help. See if a family member, friend or neighbour might go shopping with you to reach those hard-to-reach items. Ask for help if you are on your own. My husband shops with me every week as most of the time I can’t reach the items and I do need his help.
  19. Let your spine really rest while sleeping.
  20. Talk to your doctor about over-the-counter medications for controlling pain and inflammation.

Hopefully, some of these tips on how to keep your spine healthy can help! If you’re looking for more tips for back pain, be sure to check out the rest of our blog where we have written about subjects from sleep, to exercise and pain management suggestions.

Share this article:

Related Posts

Community, Wellbeing

7 Chronic Illness Friendly Date Ideas

Noa Porten

Read Article
Community, Wellbeing

Sex, intimacy and chronic pain – breaking down the stigma


Read Article
Article, Community

We Are 4! – Birthday Message from our CEO


Read Article