Preventing spinal pain and disability

World Spine Day collaborators and organizations have compiled a helpful set of tips and resources to help you care for your spine and prevent disability and pain:

  • Canadian Chiropractic Association App and YouTube videos
  • British Chiropractic Association “Straighten Up UK” Video
  • Tips from the National Institute of Arthritis and Musculoskeletal and Skin Diseases website
  • Tips from the American Chiropractic Association website

See below for information and links to all of these resources. If you would like to contribute to our existing database, please contact

The Canadian Chiropractic Association (CCA), in partnership with the 10 provincial chiropractic associations, launched the Straighten Up Canada app on October 16, 2014 to mark World Spine Day.

The app includes 12 individual exercise videos for young people and adults, a tracking feature to monitor progress and set personalized reminders and social media sharing capabilities. The Straighten Up Canada app is available in French and English, and was created to bring awareness to the importance of good posture for optimal spinal health.

To download the App, visit Android App or Apple App.

To view videos of the Straighten Up Canada exercises see below: Adult and Youth



The British Chiropractic Association (BCA) launched a 3 minute video as part of their Straighten Up UK campaign in 2007.

Tips to Prevent Spinal Pain and Disability

  • Keep mobile and stay active. Most forms of back pain response well to physical activity.
  • Warm up or stretch before exercising or physical activities, such as gardening.
  • Avoid prolonged inactivity or bed rest. Sedentary behaviors can lead to deconditioning and reduced fitness that may make you more susceptible to back pain.
  • Maintain a healthy diet and weight. Obesity has been associated with increased back pain
  • Maintain proper posture by standing and sitting up straight.
  • Wear comfortable, low-heeled shoes.
  • Choose a mattress of such firmness that it supports your spine.
  • Lift with your knees, keep the object close to your body, and do not twist when lifting. Avoid excessively repetitious lifting activities.
  • Stop smoking. Smoking impairs blood flow, resulting in oxygen and nutrient deprivation to spinal tissues. It also increases coughing, which places additional stress on your back.
  • If working at a desk, ensure that your workstation is ergonomically correct.
  • When using a mobile/cellphone, avoid excessive screen use, which can result in prolonged head and neck flexion.
  • Avoid padding back pockets, which can distort sitting posture and cause strains and sprains.
  • Consider a good quality backpack, with padded, adjustable straps, as opposed to a briefcase or other bag.
  • Seek advice and support from a qualified health professional if your spinal pain is persistent and does not respond to usual care.