A new year brings fresh motivation to prioritize your health and look after areas you may have neglected — and this puts your spine at the top of that list. With a few intentional changes, you can build a stronger, healthier spine in 2026.
At The Spine Institute of Southeast Texas, board-certified orthopedic spine surgeon Thomas Jones II, MD, helps patients adopt small, practical habits to protect their spine and reduce the risk of long-term issues. Here are seven resolutions worth making and keeping for a healthier spine.
Sitting for too long is bad for your spine as it causes your spinal structures to absorb more pressure than they should. Resolve to move more throughout the day. Try standing during phone calls, stretch between tasks, or take quick walking breaks.
These simple efforts keep your joints lubricated, your core engaged, and your spine supported. Many patients are surprised by how much pain decreases just by adding gentle, consistent movement.
Your core muscles create the “internal brace” that stabilizes your spine. Without strong abdominal and back muscles, your vertebrae and discs carry more strain than they were designed for.
Commit to a few minutes of core strengthening several times a week, such as planks, gentle Pilates, or basic stability exercises. Dr. Jones often recommends targeted strengthening programs as part of conservative spine care to help patients avoid future injury.
Phones, laptops, and tablets encourage the classic forward-head slump, increasing stress on your neck and upper spine. In 2026, aim to keep screens at eye level, relax your shoulders, and avoid bending your head forward for long periods.
Good posture is about balanced alignment that reduces tension overload on spinal joints.
Improper lifting is one of the most preventable causes of spine injuries. Whether you’re picking up a toddler, a grocery bag, or a box at work, focus on using proper lifting technique. This means bending at your knees, keeping the item close to your body, and letting your legs, not your back, do the work.
Even a small amount of extra weight shifts how your spine carries load, increasing pressure on your lower back and accelerating disc wear and tear. Incorporating balanced meals, regular activity, and quality sleep can make a meaningful difference for your spine health.
Smoother mobility, fewer flare-ups, and better endurance often follow as the spine experiences less strain.
Your spine decompresses and nourishes itself during sleep. Make the new year the time you create a sleep environment that supports recovery. A mattress that keeps your spine in neutral alignment, a pillow that fits your sleeping position, and a wind-down routine can all help your muscles relax.
Poor sleep can make pain worse; quality sleep helps your spine heal.
Perhaps the most important New Year’s resolution for your spine: Don’t wait for pain to become unbearable. Early evaluation can prevent mild issues from turning into chronic problems. At The Spine Institute of Southeast Texas, Dr. Jones offers a wide range of services and emphasizes conservative, noninvasive care first.
When surgery is necessary, his minimally invasive techniques help patients return to their lives with less downtime and better outcomes.
A healthier spine doesn’t come from dramatic changes; it comes from consistent, thoughtful habits that protect and support the spinal structure you rely on every day. As you set your goals for 2026, let prioritizing spine health be one of them.
If you’re experiencing spine pain or want guidance tailored to your lifestyle, stop by for an evaluation. Call 713-987-7760 to schedule a consultation at one of our locations in Pearland, Houston, or Lake Jackson, Texas, and start the new year with a stronger spine and renewed confidence.
