Spinal Wellness Tips

For a healthy spine, keep these tips in mind!


If you know you will be standing for an extended period, make sure that you wear supportive shoes and make sure you know how to keep good posture. Good posture and mobility is the key to a healthy spine. Keep your chin up level and your shoulders gently down and back. Don't "pull" back. Keep both feet about shoulder­-width apart and do not lock your knees. Take breaks and move!

Working at a Desk

Make sure that you are getting up every 30 minutes to stretch or move, even if you just walk around for a few minutes. Next, be sure you are seated correctly. Have a chair that offers good lower back support. You also want your feet flat on the floor with your hips at about 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 and your arms should hang freely down from your shoulders with shoulders relaxed.


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, engage your core 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.

Warming Up for Physical Activity

If you know that you are going to be working or playing for a while, make sure that you are adequately warmed up. Let your body know what you'll be asking of it through gentle movements. 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.

Talking On The Telephone

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 aggravate the muscles or vertebrae in that area. In the world of cell phones, avoid looking down at your cell for long periods of time. Prop your elbow on a table and bring the phone UP to you. "Text neck" has become a real injury.

Resting or Sleeping

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. Your neck should ideally remain in line with your spine and the pillow should cradle your head. Sleeping on your stomach is not recommended for most as it puts stress on your neck and your back. If you're resting on the couch watching TV, try to have a straight line of sight to the TV rather than twisting your neck or back to view your favorite sport or Netflix show.

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