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Tips for a Healthy Spine

However, there is good news too! By taking several simple steps now, we can all improve the health of our back and neck, and diminish our chances of developing spine problems later in life.

Our medical team is committed to helping our patients become healthy! As a result, our medical team will not just focus on your spinal condition, but we'll also suggest steps you can take to improve your spine's overall health.

We invite you to review the following five tips for a healthy spine, and hope that you'll build them into your daily life. You'll never regret making these changes!

"Lift light and lift right"
We all put immense stresses on our spine daily. Whether you are reaching into your car to pick-up a child, loading grocery bags into your trunk, or digging weeds in your yard, your back endures a daily assault-course.

Each time we lift too much, or lift in an awkward way, we risk injury to our spine. To minimize your chances of injury from lifting, follow these easy steps:

  • If it seems too heavy, don't lift it! Get help!
  • Do not lift at arms length; always get close to the object
  • When lifting or lowering an object, bend your hips and knees while keeping your back straight
  • This is known as the "power position". Do not hunch over an object, and never lift with straight legs while bending at the waist
  • Never make sharp movements. Lift smoothly!
  • Never twist your back when moving an object. Move your feet instead!
  • Stand tall Good posture helps your spine!
  • However, poor posture can damage the spine and its associated muscles and ligaments. A hunched stance places abnormal stress on muscles and ligaments, causes backache and fatigue, and can even cause the spine to become fixed in an abnormal position

So, if you want your spine to feel healthier, and you want to look better, follow these two simple pointers for good posture:

  • Stand straight: keep your shoulder blades pulled back and down. Try to find your "neutral" spine position.
  • Tighten your abdominal muscles in toward your spine
  • Rock your pelvis forward and backward until you find a position that is "most comfortable" between these 2 points. This is neutral.
  • Stand with your knees straight, but not locked
  • Head up: Hold your head up straight, not tilting in any direction. As a general guideline, your earlobes should be above the middle of your shoulders.

Work Smart
Many of us spend hours each day working at a computer terminal. Poorly designed workspaces can wreak havoc on your back and neck. If you're ending your days at work with headaches or backache, check the following guidelines for a "back healthy" work environment.

Are you sitting comfortably? Your chair should enable you to have a "neutral posture", i.e. no part of your anatomy is in an unusual or uncomfortable position when working at your desk or monitor. Make sure that your back is well supported by your chair, and that the chair is not pinching the back of your knees. Your feet should rest firmly on the floor, with the angle behind your knees greater than 90 degrees. Your forearms should angle down slightly to rest on the keyboard, while your upper arms should be able to rest close to your body in a relaxed manner.

Eyes forward: Your computer monitor must be positioned so that it is directly in front of you, and does not require you to bend your head forwards, backwards or sideways to view it comfortably.

Talk straight: Do not cradle your phone between your ear and shoulder. Such posture is almost guaranteed to cause neck problems. Either sit straight and hold your phone to your ear, or purchase one of the various hands-free phone options.

Start Moving
Exercise is critical for keeping your back healthy. Even a few minutes of exercise each day can greatly help your back and neck. Under the direction of a physician or exercise expert, build an exercise routine that combines stretching, strengthening and aerobic activity. Our medical staff is always pleased to help patients develop safe and worthwhile exercise plans.

And so to bed
Most people spend one third of their life in bed! A bad mattress, or an unhealthy sleeping position can be a significant cause of back pain.

Here are some guidelines for sleeping in a way that will help your back and neck:

  • To maintain proper posture, sleep on your side with your knees bent and pillows placed between your knees and a pillow in front of you ("hug the pillow"). However, if you must sleep on your back, try placing a pillow under your knees to relax your low back. Sleeping on your front with your head turned to one side, or sleeping with a large pillow should be avoided.
  • Make sure your mattress supports your body so that the natural spine alignment is maintained. Soft beds provide insufficient support, while overly firm beds can push your body into stressful positions, causing pain at bony areas.
  • Turn your mattress regularly to maintain even wear and to provide consistent support, or follow the manufacturer's guidelines. While these tips are only a small selection of those that our staff provide our patients, they are a great foundation upon which patients can develop a healthy back and neck.