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Knowledge is power, and when it comes to spinal cord injury (SCI), prevention is just as important as awareness. SCI can change life in an instant, but understanding the risks is not about living in fear. It’s about living with confidence, making informed choices, and protecting the body that carries you through life.
As we mark SCI Awareness Month at HerSpine Solutions, we’re shining a light on the activities that most often cause spinal cord injuries and sharing practical ways to reduce those risks. Because every woman deserves the chance to live fully, safely, and with the freedom to thrive.
For many people, cars, buses, and motorcycles are part of daily life. While road traffic accidents are one of the leading causes of spinal cord injuries (about 38%), often leading to serious damage or paralysis in the head, neck, or spinal cord, the truth is that millions of people travel safely every single day. And so can you. The key is to approach travel with awareness and small, intentional daily acts of self-care that protect you.
Prevention Tips:
1. Always wear a seatbelt. It keeps you secure in moments of sudden impact.
2. Stick to speed limits and pay attention to road signs. Be especially mindful of large vehicles like trucks, which can have greater impact.
3. Stay fully present while driving, put away distractions like food or phones.
4. Choose vehicles with supportive headrests and airbags whenever possible.
5. As a pedestrian, use walkways and face incoming traffic so you can see what’s ahead.
6. Never drive under the influence of alcohol or drowsy medication.
Travel is part of living fully. With simple, consistent habits, you can feel safer and more confident every time you’re on the road.
Falls can happen to anyone, anywhere, at home, at work, or even during everyday routines. They are one of the most common causes of spinal cord injuries, especially among older adults over 65 due to fragile bones. But they can also happen in workplaces where activities are physically demanding, or in simple situations like missing a step, slipping on ice, or falling from a ladder.
When a fall impacts the back or head, it can sometimes result in spinal cord injury. That’s why prevention is not just about caution; it’s about creating safe spaces that support you to move confidently in your daily life.
Prevention Tips:
1. Clear walkways of clutter and mark wet areas with visible signs.
2. Place non-slip mats in bathrooms and install handrails in hallways or staircases.
3. Wear supportive, non-slip footwear, especially in wet or elevated areas.
4. Keep rooms well lit to avoid tripping over unseen objects.
5. Follow safety protocols in workplaces; use proper gear, harnesses, and handrails when working at heights.
The goal isn’t to live in fear of falling, but to design environments that help you feel secure, steady, and supported.
Staying active is one of the best ways to nurture your health and wellbeing. But certain sports and physical activities can put extra stress on the spine, especially through sudden blows, awkward twists, or unexpected falls. Around 5% of spinal cord injuries occur during activities like diving, cycling, boxing, rugby, cheerleading, trampolining, and even recreational adventures.
Still, this doesn’t mean giving up the activities you love. It means embracing safety and preparation so you can keep moving with confidence.
Prevention Tips:
1. Use safety gear such as helmets, mouth guards, neck braces, and spinal protectors.
2. Follow safety rules and proper training procedures for each sport.
3. Test water depth before diving and avoid shallow or unfamiliar pools.
4. Check playing fields or courts for hazards before starting.
5. Warm up properly to improve strength, flexibility, and balance.
6. Train under professional supervision, especially when trying new or high-impact sports.
7. Listen to your body; rest when you feel pain, strain, or fatigue.
Remember: Sports can empower and energise you, and with the right precautions, they can remain a source of joy, not harm.
Spinal cord injuries don’t always come from accidents, sometimes they result from violence, including gunshot wounds, assaults, domestic violence, or even self-harm and suicide attempts. These situations are deeply personal and often painful to talk about, yet they highlight how vital safety, support, and awareness are in preventing spinal cord injuries.
Your life, health, and safety matter. No one deserves violence, and no one should have to face pain alone.
Prevention Tips:
1. Step away from physical altercations or heated arguments that could escalate into violence.
2. Keep emergency contacts handy and don’t hesitate to call for help in unsafe situations.
3. If you’re experiencing domestic violence, seek support from trusted friends, family, or dedicated hotlines and organisations.
4. Surround yourself with safe environments and supportive people whenever possible.
5. If you are struggling with self-harm or suicidal thoughts, know that you are not alone. Seek professional help from a counsellor, therapist, or doctor.
6. Reach out to crisis helplines in your country. They are there to listen and help you through difficult moments.
7. Practice self-care and coping strategies such as journaling, breathing exercises, or creative outlets to manage overwhelming emotions.
8. Remember: your mental health is just as important as your physical health. Asking for help is a sign of strength, not weakness.
If you or someone you know is struggling with thoughts of self-harm or suicide, please reach out. Support is available:
a. UK (Samaritans): 116 123 (free, 24/7). Visit samaritans.org for web chat.
b. USA: 988 Suicide & Crisis Lifeline. Dial or text 988 (free, 24/7).
c. Canada: Dial or text 988 (national suicide crisis line, 24/7).
d. Nigeria (MANI): 0809 111 6264 (see mentallyaware.org for additional contacts; hours may vary).
e. South Africa (SADAG): 0800 567 567 (Suicide Crisis Helpline, 24/7). For SMS services check local listings (e.g., some mental-health SMS lines use 31393 or 32312).
f. India (Vandrevala Foundation): +91 9999 666 555 (helpline, advertised 24×7).
g. Australia (Lifeline): 13 11 14 (24/7 crisis support).
If your country isn’t listed, please check for local crisis hotlines; help is closer than you think.
Choosing safety, seeking help, and prioritising your wellbeing are powerful steps in protecting not only your spine, but your whole self.
Natural events such as earthquakes and floods can create emergencies that increase the risk of falls and internal injuries, including spinal cord damage.
Birth injuries, though rare, can also cause neonatal spinal cord injuries. This may occur if a baby:
1. is delivered in a breech position,
2. weighs more than eight pounds, or
3. has their head bent too far backward during delivery.
Prevention Tips:
1. Keep emergency supplies within reach, and have a safety plan for natural disasters.
2. If you’re pregnant, attend regular antenatal visits and work closely with your healthcare provider to reduce risks during delivery.
💡 Note: If you already have a spinal cord injury and are planning for motherhood, this article can help you understand what to expect and how to prepare for the journey ahead.
Certain medical conditions such as osteoporosis, arthritis, or cancer, as well as surgical procedures, can put your spinal cord at risk. In some cases, complications from surgery may lead to spinal hematomas (blood clots that put pressure on the cord) or accidental damage during an incision.
Other issues such as bleeding, infection, or swelling inside the spinal canal can also create pressure on the spinal cord and result in injury. The good news is that with attentive medical care, these risks can often be minimised.
Prevention Tips:
1. Prioritise post-surgical care, especially after back or spine procedures. This may include wearing a brace and moving carefully.
2. Share all health concerns openly with your medical providers, and never hesitate to ask questions.
3. Take your prescribed medications as directed and attend follow-up appointments, which are key to spotting and preventing potential complications early.
Taking care of your spine isn’t about living in fear. It’s about protecting the body that carries you through life. Every choice you make for your spinal health is an act of self-love that can help you feel confident, strong, and at peace as you move through each day.
Here are some daily habits for spinal protection to keep you aware and empowered:
Build spinal strength and flexibility through regular movement
1. Activities like swimming, walking, or cycling energise the spine.
2. Core exercises such as planks and crunches strengthen spinal muscles.
3. Yoga and gentle stretches improve flexibility, reduce stiffness, and aid balance.
Maintain healthy posture habits
1. Keep your shoulders back and your head aligned with your spine.
2. Avoid long hours of slouching.
3. When lifting heavy objects, squat fully and rise with your legs.
4. Don’t hesitate to ask for help; that’s wisdom, not weakness.
5. Choose a supportive mattress and pillows to protect your neck and back during sleep.
Focus on what you can control
Statistics are guides, not destiny. Prevention can feel overwhelming, but you’re not powerless. Keep emergency contacts close, maintain a simple first aid kit, and stay active in ways that bring you joy.
Embrace safety and innovation
From vehicle safety features and posture-monitoring wearables to motion-sensor lighting that reduces fall risks, technology can be an ally in protecting your spine.
Surround yourself with support
Safety becomes easier when shared. Lean on family members, workout partners, healthcare providers, or community groups who encourage safe practices and healthy habits.
Your spine carries you through every moment of life, from birth to old age. Protecting it isn’t about fear, but about honouring your body and keeping it strong and active.
Whether you’re living with a spinal cord injury or simply want to stay protected, remember: every small choice you make to care for your spine is an act of commitment to your own safety and wellbeing. At its heart, spinal protection is about love, love for yourself, love for your family who needs you, and love for the community that benefits from your presence in this world.
💡 If you’re already living with SCI, subscribe to our LinkedIn newsletter for practical resources on nutrition, travelling, and building a thriving family life.
You’re not alone in this journey.
Road traffic accidents remain the leading cause of spinal cord injuries, because collisions place such high impact on the head, neck, and spine. Pedestrians, cyclists, motorcyclists, and those involved in heavy vehicle crashes are at even higher risk. That’s why small, consistent safety choices, like wearing seatbelts, avoiding distractions, and respecting speed limits, are powerful tools of prevention.
Your spinal cord is your body’s communication highway, and caring for it is part of caring for your whole self. You can protect it by: Strengthening your bones through a diet rich in calcium and vitamin D; Staying active with spine-friendly activities like swimming or walking; Prioritising good sleep positions that support your back and neck; and Making your living and work spaces safe (removing fall risks, using ergonomic furniture, etc.). Prevention isn’t about living in fear; it’s about empowering yourself with choices that protect your future.
Right now, there is no absolute cure that reverses the effects of a spinal cord injury. But there is hope. Research in nerve regeneration, robotics, and stem cell therapies is advancing every year, bringing new possibilities for recovery and independence. Many people with SCI also build fulfilling, thriving lives with the right rehabilitation, adaptive strategies, and community support.
Not all. Some SCIs result from medical complications, illness, or birth-related conditions and cannot be prevented. But the majority, especially those caused by trauma or accidents, can be reduced through awareness, preparation, and practical safety habits. Prevention isn’t about controlling everything. It’s about focusing on what you can control and giving yourself the best chance to live safely and confidently.