Today is World Spine Day! This day is dedicated to the importance of spinal health and well-being. With an estimated one billion people worldwide suffering from back pain, it is the biggest single cause of disability on the planet. Prevention is key and World Spine Day encourages people to take steps to be kind to their spines.

Here are some ways you can be kind to your spine:

• Lift correctly. Stand as close to the object as you can, and use your legs and knees rather than your back or upper body to pull up the item. It will help if you bend your knees so your arms are at the same height as the item. Keep your head down and back straight. If the item is heavy, don't try to lift it yourself — get help.

• Sleep tight. Sleeping well is important to your overall health. Try to sleep on your side as much as possible to prevent too much stress on the spine, and invest in a supportive mattress as well as a pillow that promotes proper alignment of your neck, Be sure to turn your mattress regularly so that it wears evenly.

• Stretch out. Everything is connected. Regularly stretching your legs, hips, glutes, arms, hands and feet can really help the spine achieve proper alignment. Staying flexible helps maintain normal joint function and range of motion, and reduces risk of injury.

• Stay active. You're at an increased risk of experiencing low back pain if you're not active or physically fit. Whether you make regular visits to the gym, walk, bike, swim, or play with your kids, staying active and keeping your body moving helps maintain a healthy spine. The best exercise routine for your back and neck is one that combines stretching, strengthening, and aerobic activity.

• Maintain a healthy weight. Obesity or quickly gaining a significant amount of weight are risk factors for low back pain. Excess weight, especially around the core can put added stress on the muscles, ligaments, and tendons in the lower back.

• Stay hydrated. Staying hydrated is important to maintaining soft tissue elasticity and fluidity in joints. The intervertebral (spinal) disks are vulnerable to loss of hydration and can begin to lose height, offering less cushioning for the vertebrae. Loss of fluid can cause disks to “slip,” which is the most common cause of sciatica.

• Work smart. Proper ergonomics can help reduce a lot of stress on both the lower and upper back, which in return, reduces the frequency of conditions ranging from stiff back and headaches to carpal tunnel and sciatica. Make sure your workspace — whether a laptop, phone, computer desk, or even your car — is set up for your height and functionality.

  • Choose a chair that provides lower back support, or place a pillow or rolled-up towel behind the small of your back.

  • Your knees should be at 90 degrees (at about the same level as your hips) and your feet should rest comfortably on the floor.

  • Never cradle your phone between your ear and shoulder. Hold your phone to your ear or use a headset to avoid neck pain.

  • Plan regular breaks to periodically get up and walk around the office or home. Staying in one position for too long will cause back muscles to tighten up and become immobile. Plus, a short break is good for your mental health and productivity.