Back pain is one of the most prevalent and disabling conditions in the world. It is one of the most common reasons that people seek out medical care, and also why so many doctors prescribe pain medication. It’s estimated that approximately 80% of people will experience back pain at some point in their lives. Fortunately, chiropractic care and spinal manipulations can treat common musculoskeletal conditions including back pain safely and effectively.
A healthy spine is often over-looked, but it is an essential element for a healthy lifestyle. Individuals who smoke, are overweight or obese, or have previously experienced back pain are more likely to experience back pain. Because so many people suffer from back pain, it is important for you to try and keep your spine as healthy as possible. Following these simple tips and tricks can help you show your back some love and keep it in good shape this Valentine’s Day!
With your knees slightly bent, keep one foot just in front of the other. This helps to take the pressure off of your low back.
Keep a level head! Your ears should be in line with your shoulders. Avoid holding your head forward, to the side, or backward.
When standing for an extended period of time, shift your weight from your toes to your heels.
Whenever you have to lift something, avoid twisting. It is one of the most dangerous movements for your spine, particularly when lifting.
If you find the item to be too heavy to lift, push it as that is easier on your back than pulling. Remember to use your legs, now your back when lifting or pushing.
Try to get help whenever possible when lifting a heavy item.
Keep your knees slightly lower than your hips, with your back straight and head up.
Avoid allowing your shoulders to roll forward.
Maintain the natural curve in your lower back.
Reaching & Bending
When you reach for something above shoulder level, find a stool to stand on. Straining to reach objects that are too high can hurt your neck, mid-back, and shoulders.
Don’t bend at the waist to pick items up. Instead, kneel down and get as close as possible as you can to the object that needs to be lifted.
Alternatively, you can bend at the knees and lift with your legs (not your back!).
Posture is important when you’re sleeping, too! Try to avoid sleeping on your back, as it adds up to 50 pounds of pressure on your spine.
If you must sleep on your back, put a pillow under your knees to cut the pressure on your spine down. Sleeping on your side with a pillow between your knees can also reduce pressure on the back.
Avoid sleeping in a position that causes your spine to hurt. More often than not, your body will let you know what position is best.
When texting, bring your phone in front of your eyes so that you don’t bend your neck down to see the screen.
When using a mobile device or computer, look down with your eyes, not your neck.
When sitting at your computer, make sure that your feet are planted firmly on the floor and your knees are lower than your hips. You want to be sure that you can use the device without reaching.
Don’t cradle the phone between your ear and shoulder. Try using a headset to reduce shoulder strain
There’s are just a handful of suggestions to help you show your spine some love this Valentine’s Day. The best way, of course, is to schedule your next chiropractic adjustment!