Spinal Wellness Tips

For a healthy spine, keep these tips in mind!

Yoga

Standing

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 is the key to a healthy spine. Keep your chin up and your shoulders back. Keep both feet about shoulder­-width apart.

Working at a Desk

Make sure that you are getting up every 30 minutes to walk around, even if it's just for a few minutes. Next, be sure you are seated correctly. Make sure you sit straight in a flat-seated chair that is level to the ground. You also want your feet flat on the floor with your knees at 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.

Lifting

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 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. 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 cause you to damage the muscles or vertebrae in that area.

Resting or Sleeping

Sleeping on a surface without support can cause pain. We often fall asleep in positions where we are not supported properly, or we fall asleep with our necks at an odd angle. In order to avoid suffering from any discomfort, we recommend that back-sleepers sleep without a pillow to keep the body straight, so that your head lays neutral with the rest of your spine, and for those who sleep with a pillow to lay on your side. Sleeping on your stomach is not recommended as it puts stress on your neck and your back.

Office Hours

Monday:

By Appointment

Tuesday:

11:00 am-7:00 pm

Wednesday:

By Appointment

Thursday:

11:00 am-7:00 pm

Friday:

By Appointment

Saturday:

9:00 am-12:00 pm

Sunday:

Closed

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