Healthy Back Tips
Even after you have experienced the benefits of
chiropractic care, it is important for you to continue
practicing safe and healthy habits so that you can stay
on the move—whether lifting, working, playing, or simply
doing routine daily activities. Maintaining a healthy spine
is vital to your health and well-being. We can help relieve
discomfort and pain so you may experience better
health. However, regular use of a self-care program by
you, the patient, may prove to be one of the best
approaches to keeping your spine healthy and free of
pain and discomfort.
The spine has a unique anatomical design, providing
flexibility, balance, structural support, and a protective
conduit for the spinal column and nerves carrying
messages between your brain and the rest of your body.
With a healthy spine, you can reach, stretch, bend and
twist without much thought or pain.
Even if you have chronic spinal problems, or underlying
conditions such as arthritis, osteoporosis, or disc injuries,
you can perform activities more easily by practicing basic
self-care measures as outlined on this webpage and
instructed by your Doctor. With proper care and a
consistent exercise program, you can experience
improved spinal function and range of motion in your
daily life.
What can you do?
When you initially visited us, an evaluation was performed
to locate the source of your pain and diagnose your
condition. A set of x-rays may also have been taken to
view the area of your complaint as well. Our treatments
may have diminished the pain, or may have cured your
problem completely. In either case, it is important that
you continue to actively participate in a self-care
program which includes proper body mechanics, spinal
self-care, and specific exercises to strengthen the
surrounding muscles and increase range of movement
and flexibility.
These simple tips can lead you on your way to taking better
care of your spine.
Sleeping
Sleeping on a soft bed or couch can strain neck and
back muscles since the three curves of the spine are not
adequately supported. Sleeping on your stomach is not
recommended since it can cause additional strain on the
neck and back. Make sure you have a firm mattress that
keeps the spine aligned and supports the spinal
curvatures. The best sleeping positions are on your back or
side. A pillow can be placed under the knees when lying
on your back to take pressure off of the lower back.
Standing and Walking
Standing or bending forward for long periods can cause
increased spinal pressure— especially if you slouch.
Bending over with straight legs increases the pressure in
the lower back. High-heeled shoes may result in a
“swayback,” which throws the natural curves out of
alignment when standing or walking. When standing for
extended periods, rest one foot on a small stool to
maintain spinal curvature and relieve pressure. The knees
should be bent when bending forward. Low-heeled shoes
may help by maintaining spinal curvatures and
cushioning your weight.
Sitting
Sitting in chairs that do not support your back may throw
the natural spinal curvatures out of alignment and add
extra stress to the neck and back. Slouching while sitting
increases the strain even more. Sitting too far away from
the steering wheel while driving also may increase stress to
the neck and back. Use chairs that promote good posture
and support your back. Rolling up a towel or placing a
lumbar or low back support cushion in the lower portion of
your back may help to support your lumbar curve.
Reposition the seat of your car so that your knees are level
with your hips.
Bending and Lifting
Bending forward with the legs straight causes a loss of the
three natural spinal curves and puts undue stress on the
lower portion of your back. Lifting and bending forward at
the same time puts great strain on the muscles and
increases the pressure inside the discs (the spongy
materials between the bones of your spine) even more.
When bending forward, keep your back straight while
bending at the knees and hips. This will help to keep the
three spinal curvatures in proper alignment. When lifting,
keep your spine straight while using your legs to do the
brunt of the work. Hold the objects being lifted close to
your body to keep the weight on your spine to a minimum.
Turning
Keeping the feet, knees and hips stationary while turning
the lower back increases the chances of a twisting injury
to the spine or an injury to the discs. The shape of the
vertebrae does not allow the joints of the spine to twist
easily. Imagine your body as being one continuous unit
from your shoulders to your hips. When turning, use your
feet to make the turns, not your back. Concentrate on
moving your feet first in the direction you wish to turn,
while maintaining the natural curves in your spine.
Reaching
Do not stretch your arms or back for something beyond
your normal reach. This type of movement decreases the
natural curves of the spine, resulting in additional stress or
strain. Move your body close to the item you are reaching
for. A ladder or stool may be used to reach items above
your head. A tool called a “reacher” can be used to grab
hard-to-reach items. Always ask someone for help if the
item is heavy or you don't feel you can reach it yourself.
Even after you have experienced the benefits of
chiropractic care, it is important for you to continue
practicing safe and healthy habits so that you can stay
on the move—whether lifting, working, playing, or simply
doing routine daily activities. Maintaining a healthy spine
is vital to your health and well-being. We can help relieve
discomfort and pain so you may experience better
health. However, regular use of a self-care program by
you, the patient, may prove to be one of the best
approaches to keeping your spine healthy and free of
pain and discomfort.
The spine has a unique anatomical design, providing
flexibility, balance, structural support, and a protective
conduit for the spinal column and nerves carrying
messages between your brain and the rest of your body.
With a healthy spine, you can reach, stretch, bend and
twist without much thought or pain.
Even if you have chronic spinal problems, or underlying
conditions such as arthritis, osteoporosis, or disc injuries,
you can perform activities more easily by practicing basic
self-care measures as outlined on this webpage and
instructed by your Doctor. With proper care and a
consistent exercise program, you can experience
improved spinal function and range of motion in your
daily life.
What can you do?
When you initially visited us, an evaluation was performed
to locate the source of your pain and diagnose your
condition. A set of x-rays may also have been taken to
view the area of your complaint as well. Our treatments
may have diminished the pain, or may have cured your
problem completely. In either case, it is important that
you continue to actively participate in a self-care
program which includes proper body mechanics, spinal
self-care, and specific exercises to strengthen the
surrounding muscles and increase range of movement
and flexibility.
These simple tips can lead you on your way to taking better
care of your spine.
Sleeping
Sleeping on a soft bed or couch can strain neck and
back muscles since the three curves of the spine are not
adequately supported. Sleeping on your stomach is not
recommended since it can cause additional strain on the
neck and back. Make sure you have a firm mattress that
keeps the spine aligned and supports the spinal
curvatures. The best sleeping positions are on your back or
side. A pillow can be placed under the knees when lying
on your back to take pressure off of the lower back.
Standing and Walking
Standing or bending forward for long periods can cause
increased spinal pressure— especially if you slouch.
Bending over with straight legs increases the pressure in
the lower back. High-heeled shoes may result in a
“swayback,” which throws the natural curves out of
alignment when standing or walking. When standing for
extended periods, rest one foot on a small stool to
maintain spinal curvature and relieve pressure. The knees
should be bent when bending forward. Low-heeled shoes
may help by maintaining spinal curvatures and
cushioning your weight.
Sitting
Sitting in chairs that do not support your back may throw
the natural spinal curvatures out of alignment and add
extra stress to the neck and back. Slouching while sitting
increases the strain even more. Sitting too far away from
the steering wheel while driving also may increase stress to
the neck and back. Use chairs that promote good posture
and support your back. Rolling up a towel or placing a
lumbar or low back support cushion in the lower portion of
your back may help to support your lumbar curve.
Reposition the seat of your car so that your knees are level
with your hips.
Bending and Lifting
Bending forward with the legs straight causes a loss of the
three natural spinal curves and puts undue stress on the
lower portion of your back. Lifting and bending forward at
the same time puts great strain on the muscles and
increases the pressure inside the discs (the spongy
materials between the bones of your spine) even more.
When bending forward, keep your back straight while
bending at the knees and hips. This will help to keep the
three spinal curvatures in proper alignment. When lifting,
keep your spine straight while using your legs to do the
brunt of the work. Hold the objects being lifted close to
your body to keep the weight on your spine to a minimum.
Turning
Keeping the feet, knees and hips stationary while turning
the lower back increases the chances of a twisting injury
to the spine or an injury to the discs. The shape of the
vertebrae does not allow the joints of the spine to twist
easily. Imagine your body as being one continuous unit
from your shoulders to your hips. When turning, use your
feet to make the turns, not your back. Concentrate on
moving your feet first in the direction you wish to turn,
while maintaining the natural curves in your spine.
Reaching
Do not stretch your arms or back for something beyond
your normal reach. This type of movement decreases the
natural curves of the spine, resulting in additional stress or
strain. Move your body close to the item you are reaching
for. A ladder or stool may be used to reach items above
your head. A tool called a “reacher” can be used to grab
hard-to-reach items. Always ask someone for help if the
item is heavy or you don't feel you can reach it yourself.
Wellness
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