Spinal Wellness Tips
For a healthy spine, keep these tips in mind!
🧍 Standing
If you know you will be standing for an extended period, wear supportive shoes and maintain good posture. Keep your chin up and shoulders back, with both feet about shoulder-width apart.
💻 Working at a Desk
Get up every 30 minutes to stretch. Sit in a chair with good lower back support. Keep your feet flat on the floor with knees at a 90° angle. Your computer screen should be at eye-level so you are not looking down at it.
📦 Lifting
Squat down to the object with one foot slightly in front of the other. Keep your back straight, bending only at the knees and hips. Lift by straightening your legs. Never twist while picking something up — only turn once fully upright.
🏃 Warming Up for Activity
If you know you will be working or playing for a while, make sure you are adequately warmed up. Even for light activities like gardening or pushing your child on a bike, it's easy to pull something without proper preparation.
📞 Talking on the Telephone
If you're on the phone for a long period of time, a speaker or headset is a must. Never cradle the phone between your neck and shoulder, as this can damage the muscles or vertebrae in that area.
😴 Resting or Sleeping
Make sure your pillow supports your neck and head so it lays neutral with the rest of your spine. Sleeping on your stomach is not recommended, as it puts stress on your neck and back.