For a healthy spine, keep these tips in mind!

As chiropractors, we’re passionate about teaching people how to tweak their daily lives to stay healthy! One way to do so is by following some of these tips and suggestions. Continue reading to learn more and if you’d like to schedule an appointment with our Decatur chiropractor, contact Total Health and Injury Specialist.

If you know you will be standing for an extended period, make sure that you wear supportive shoes and keep good posture. Good posture is the key to a healthy spine. Keep your chin up and your shoulders back. Keep both feet about shoulder­-width apart.

Make sure that you are getting up every 30 minutes to stretch, even if you just walk around for a few minutes. Next, be sure you are seated correctly. Make sure you have a chair that offers good lower back support. You also want your feet flat on the floor with your knees at a 90­ degree angle. If you need a stool under your feet to do this, bring one to work. Your computer screen should be at eye­-level so you are not looking down at it.

Lifting objects is one of the most common ways to injure yourself. Start by squatting down to the object with one foot slightly in front of the other. Keep your back straight, only bending at the knees and hips. Keep your head looking forward and lift the object by straightening your legs, still keeping your back straight. Hold the object close to your body. Never twist while picking something up. Only turn once you are fully upright. Keep the same idea in mind when you are putting the object back down.

If you know that you are going to be working or playing for a while, make sure that you are adequately warmed up. Even when only performing light activities, like gardening or pushing your child on a bike, it’s easy to pull something if you don’t prepare your body.

If you’re forced to use the telephone for a long period of time, a speaker or a headset is a must. Do not cradle the phone between your neck and your shoulder as this could cause you to damage the muscles or vertebrae in that area.

Straining your neck or back while you’re sleeping is a very common occurrence. We often fall asleep in positions where we are not supported properly, or we fall asleep with our necks at an odd angle. Make sure your pillow supports your neck and head so that it lays neutral with the rest of your spine. Sleeping on your stomach is not recommended as it puts stress on your neck and your back.

Exercising regularly is important for your whole body’s health — including your spine! If you’re suffering from back pain, though, the best way to support your spinal health is by strengthening your core. Your core muscles need to be strong in order to support your spine and take the pressure off of your lower back, where many of us experience pain. Unfortunately, most people do not use their core muscles throughout their day-to-day activities, especially people who work at a desk. You need to target and strengthen these muscles, and our Decatur chiropractor can help teach you exercises that are appropriate for you.

If you are experiencing back pain or other pain in your musculoskeletal system, our Decatur chiropractor can help. Contact us today to get started.