Spinal Wellness Tips

Proper Monitor Height



Wear supportive shoes if you know you'll be standing for an extended period of time. Maintain good posture - it's the key to a healthy spine. Good posture entails keeping your chin up and your shoulders back and both feet about shoulder­-width apart.

Working at a Desk

Get up and stretch or take a short walk every 30 minutes. When seated, use a chair that offers good lower back support, and keep your feet flat on the floor with your knees at a 90­ degree angle. Bring a stool to work if needed. Keep your computer screen at eye level - looking down on it will cause neck strain. 


One of the most common ways we injure ourselves is by improper lifting. To life properly, squat down to the object with one foot slightly in front of the other with your back straight, bending only at the knees and hips. With your head facing forward, lift the object by straightening your legs, maintaining a straight back. Be sure to hold the object close to your body. Never twist while picking something up - only turn once you are fully upright. Follow the same steps when you are putting the object back down.

Warm Up Before Physical Activity


It is imperative you adequately warm up your body before physical labor or activity to avoid injury. Even light activities, like gardening or pushing your child on a bike, can cause injury if your body is not warmed up.

Talking On The Telephone

For those who use a telephone for extended periods of time, be sure to use a speaker or headset. Cradling the phone between your neck and your shoulder could cause damage the muscles or vertebrae in that area.

Resting or Sleeping

Believe it or not, it's a very common occurrence to strain your neck or back while you're sleeping. Often, we fall asleep in positions where our bodies are not supported properly. Sometimes,  our necks are at an odd angle, so make sure your pillow supports your neck and head so that it lays neutral with the rest of your spine. Sleeping on your stomach is not recommended - it puts stress on your neck and your back.

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