Prevention is always better than cure. These simple lifestyle changes can protect your spine and reduce your risk of chronic back pain.
Sit with your back straight, shoulders relaxed, and feet flat on the floor. Your computer screen should be at eye level. Consider using an ergonomic chair with lumbar support. Remember to take breaks every 30-60 minutes to stand and stretch.
Daily movement is essential for spinal health. Focus on low-impact exercises like walking, swimming, or yoga. Strengthen your core muscles to provide better support for your spine. Even a 15-minute walk can make a significant difference.
When lifting anything heavy, bend at your knees, not your waist. Keep the object close to your body and avoid twisting while lifting. If something is too heavy, ask for help or use proper lifting equipment.
Your mattress plays a crucial role in spinal alignment. A medium-firm mattress typically provides the best support for most people. Replace your mattress every 7-10 years, or sooner if you're waking up with back pain.
Your spinal discs are composed largely of water. Staying well-hydrated helps maintain disc height and elasticity, which is crucial for spinal health. Aim for at least 8 glasses of water daily.
"Tech neck" is a modern epidemic. Hold your phone at eye level instead of looking down. Use voice-to-text features when possible, and take frequent breaks from screen time to stretch your neck and back.
Chronic stress causes muscle tension, particularly in the neck and back. Practice stress-management techniques like deep breathing, meditation, or gentle stretching. Regular chiropractic care can also help release tension and improve spinal function.
Our team can provide personalized recommendations to protect your spine.
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