Spinal Wellness Tips

Standing

When you know you’ll be standing for a long time, wear supportive shoes and maintain good posture. Keep your chin up, shoulders back, and feet about shoulder-width apart to reduce strain on your spine.

Working at a Desk

Get up and stretch every 30 minutes, even if it’s just a short walk. Sit with proper support—choose a chair with good lumbar support, keep your feet flat on the floor, and maintain a 90-degree bend in your knees (use a small stool if needed). Position your computer monitor at eye level to avoid looking down.

Lifting

Lifting incorrectly is one of the easiest ways to get injured. Squat down with one foot slightly ahead of the other, keeping your back straight and bending only at the hips and knees. Keep the object close to your body, lift with your legs, and avoid twisting. Turn your whole body only after fully standing. Use the same technique when setting the object down.

Warming Up for Physical Activity

Before working, exercising, or even doing light tasks like gardening, warm up your body. Gentle stretching and movement can help prevent muscle strains and injuries.

Talking on the Telephone

If you spend a long time on the phone, use a headset or speakerphone. Avoid cradling the phone between your ear and shoulder, as this can strain the muscles and joints in your neck.

Resting or Sleeping

Neck and back strain during sleep is very common. Use a pillow that supports your head and neck in a neutral position aligned with your spine. Try to avoid sleeping on your stomach, as it places unnecessary stress on both the neck and lower back.