Join the 2026 Spring Spine Health Challenge: "Simply Strong"

Commit to 15-minutes of weight-bearing exercise each day and building the foundation for a stronger, healthier spine!

Check out this brief video from Dr. Rita Roy, CEO of the Spine Health Foundation:

Get Ready for the National Spine Health Foundation’s Annual Spring Spine Health Challenge!

This year’s Spring Spine Health Challenge, Simply Strong, is all about ONE powerful, science-backed strategy for protecting your spine long-term:

Weight-Bearing Exercise

Because movement isn’t just good for you. It’s good for your bones and the long-term stability of your entire body. It’s not difficult, and everyone can do it when you commit to this challenge.

Why Weight-Bearing Exercise Matters

When you walk, hike, climb stairs, dance, or strength train, you’re doing more than just “working out.”

  • You’re signaling your bones to stay dense.
  • You’re strengthening the muscles that protect your spine.
  • You’re lowering your risk of fractures and osteoporosis.
  • You’re investing in mobility for decades to come.

Bones respond to stress. Without it, they weaken. It may sound weird to say, but we need to keep stressing out our bones with weight-bearing exercises.

And the spine, the central support system of your body, needs that stimulus more than ever as you age.

What Is Weight-Bearing Exercise?

Weight-bearing exercises are activities that make your body work against gravity while staying upright. Examples include:

  • Brisk walking
  • Hiking
  • Stair climbing
  • Dancing
  • Bodyweight exercises (squats, lunges)
  • Strength training with weights
  • Low-impact aerobics

You don’t need extreme workouts. You need consistent, intentional load. And we’re here to guide you.

Your 2026 Challenge

For 5 days, we invite you to commit to regular weight-bearing movement designed to support spine strength and bone health.

This challenge is built for your real life. All fitness levels welcome. No expensive equipment required.

Join the Challenge

Let’s build a stronger, healthier spine—one rep at a time!

  • This field is for validation purposes and should be left unchanged.

    Sign me up for the National Spine Health Foundation newsletter to receive exclusive content and insights right to my inbox.










Commit to completing one specific weight-bearing exercise circuit per day!

Check out this brief video from Dr. Rita Roy, CEO of the Spine Health Foundation:

Stronger Back. Stronger Bones. Stronger You.

Your spine was designed to carry you through life. The question is: Are you helping it remain strong over time?

This year’s Spring Spine Health Challenge, Simply Strong, is all about the powerful, science-backed strategy for protecting your spine long-term: weight-bearing exercises!

For 5 days (April 20-24, 2026), we’re challenging you to complete one round of a different weight-bearing exercise each day.

Weight-Bearing Exercise
Because movement isn’t just good for you. It’s good for your bones and the long-term stability of your entire body. 

It’s not difficult, and everyone can do it when you commit to this challenge.

Your 2026 Challenge
For 5 days, we invite you to commit to regular weight-bearing movement designed to support spine strength and bone health.

This challenge is built for your real life.
All fitness levels welcome. No expensive equipment required:


What You’ll Get:

  • Expert Guidance: Each day, receive a short video from a NSHF expert, featuring one, specific weight-bearing exercise to try out for the day.
  • Daily Activity Guides: Access a variety of resources to help you find weight-bearing exercises that you can incorporate this week and beyond.
  • Motivation and Community: Stay on track with your goals and connect with others, whether you’re working out with friends or on your own.
  • Extra Resrouces: Bone health resources, easy-to-follow exercise ideas and motivational prompts to keep you on track.

Bonus!

Share your “Simply Strong” journey! Follow NSHF on social media channels and tag us for a chance to win one of these prizes:

Winners will be announced at the end of the challenge at our Friday Zoom Party!

Why Join?

When you perform weight-bearing exercises like walking, hiking, climbing stairs, dancing, or strength training, you’re doing more than just “working out.”

  • You’re signaling your bones to stay dense.
  • You’re strengthening the muscles that protect your spine.
  • You’re lowering your risk of fractures and osteoporosis.
  • You’re investing in mobility for decades to come.

Bones respond to stress. Without it, they weaken. It may sound weird to say, but we need to keep stressing out our bones with weight-bearing exercises.

And the spine, the central support system of your body, needs that stimulus more than ever as you age.

If you:

  • Want to prevent osteoporosis
  • Want to age with strength and confidence
  • Are recovering from injury and rebuilding safely
  • Care about long-term mobility
  • Sit for much of the day

This challenge is for you.

It’s never too early, or too late, to protect your back. 

 

Let’s get “simply strong” for a stronger, healthier spine—one movement at a time!

Join Now

Join the Challenge

Let’s build a stronger, healthier back—one rep at a time!

More About the Challenge

What You’ll Get:

  • Expert Guidance: Each day, receive a short video from a NSHF expert, featuring one, specific weight-bearing exercise to try out for the day.
  • Daily Activity Guides: Access a variety of resources to help you find weight-bearing exercises that you can incorporate this week and beyond.
  • Motivation and Community: Stay on track with your goals and connect with others, whether you’re working out with friends or on your own.
  • Extra Resouces: Bone health resources, easy-to-follow exercise ideas and motivational prompts to keep you on track.

(See the prize list and rules below)

Why Join?

If you:

  • Want to prevent osteoporosis
  • Want to age with strength and confidence
  • Are recovering from injury and rebuilding safely
  • Care about long-term mobility
  • Sit for much of the day

This challenge is for you.

It’s never too early, or too late, to protect your back. 

The Science Is Clear

After age 30, we naturally begin to lose bone density.

Without intervention, that loss accelerates — especially for women after menopause.

Weight-bearing and resistance exercises are among the most effective, non-pharmacologic strategies to:

  • Preserve bone density
  • Improve balance
  • Reduce fall risk
  • Protect vertebrae
  • Maintain independence

Your spine depends on it.

Win Prizes!

Sign up for the challenge, and you’ll automatically be entered to win!

You could win:

 

Let’s get “simply strong” for a stronger, healthier spine—one movement at a time!

Challenge Starts April 20, 2026

Sign Up

Medical Disclaimer– Participation in exercise programs involves inherent risks, including personal injury or health related issues. By joining the Spring Spine Health Challenge, you assume full responsibility for these risks and agree to participate at your own risk. Consult with your healthcare professional before beginning a new exercise program.