The new year is a popular time to commit to healthier habits — and this year, consider focusing on your spine. Your back and neck play an essential role in your mobility, stability, and comfort every day, so giving them a little extra attention now can help you avoid pain and injuries throughout the year.
Eric Fanaee, MD, and our team specialize in treating back pain and neck pain, and here are five spine-friendly resolutions to set in 2026 for a healthier, stronger you.
Poor posture is one of the most common contributors to neck and back pain. Whether you’re working at a desk, driving, or scrolling on your phone, it’s easy to fall into a slouching position with your head pushed forward — and this position puts extra strain on your spine.
This year, make a resolution to become more aware of your posture in everyday life. Keep your shoulders relaxed, your chin level, and your ears aligned over your shoulders. Consider setting reminders on your phone to check your posture throughout the day and relax your body when tension builds.
Adjust your workspace to support ergonomic positioning, too. Your screen should be at eye level, your chair should support your lower back, and your feet should rest flat on the floor. These changes might seem small, but they can add up to better spine health over time.
Your spine relies on flexible muscles to move freely and support your upper body comfortably. Tight hamstrings, hip flexors, and back muscles can pull your spine out of alignment and cause pain in your back or neck.
Set a goal to stretch for at least 5-10 minutes daily, and try incorporating spine-supportive stretches like cat-cow, knee-to-chest, child’s pose, or seated spinal twists. These simple stretches have the power to improve mobility, reduce stiffness, and help prevent injuries.
Your core is more than just your abs. It includes the deep muscles in your back, pelvis, and abdomen that act as your body’s natural brace. When your core is strong, it takes pressure off of your spine and helps prevent neck and back pain.
To build core strength, try incorporating exercises like planks, bridges, or gentle Pilates movements into your routine a few times per week. Low-impact aerobic activities like walking or swimming can also help engage your core and support spinal health. If you’re not sure where to start, talk with your healthcare team about safe ways to get moving.
Prolonged sitting puts significant strain on your spine, particularly your lower back. This year, make a commitment to be more active throughout the day. Movement increases circulation to your spine, keeps your joints lubricated, and helps reduce inflammation, making it one of the most effective long-term strategies for spinal wellness.
If you sit most of the day, start by setting a timer to stand up and stretch every hour. Take short walking breaks, choose stairs when possible, and include low-impact exercise in your weekly routine. Even adding a few minutes of activity here and there can make a big difference in managing spine discomfort.
Mild aches and stiffness from time to time are normal, but chronic pain isn’t something to push through or ignore. If you’ve been dealing with lingering discomfort, numbness, tingling, or reduced mobility, it’s time to get a professional evaluation. Remember that getting answers early can prevent minor issues from becoming major problems.
Dr. Fanaee and our team diagnose and treat a wide range of spine-related conditions, including chronic back pain, neck pain, nerve compression, and herniated discs. Using advanced diagnostic tools and personalized treatment plans, we help you find lasting relief — whether that’s through conservative therapies, injections, or other specialized interventions.
This year, make your spine a priority by seeking expert care when you need it. Set up a consultation at one of our clinics in Bellmore, Smithtown, and West Islip, New York, by calling 631-265-2020, or request your appointment online now.
