Spine Health
A healthy spine is an often-overlooked and essential part of a healthy lifestyle. Unfortunately, approximately 80% of the population suffers from spinal pain at some point. People who are overweight or obese, and who smoke, lift heavy objects, or had a previous episode of back pain, are more likely to experience back pain.
Because so many people suffer from spine pain, it’s important for you to try to keep your spine as healthy as possible. Following simple posture, lifting, and healthy lifestyle guidelines can help you keep your back in good shape.
What is posture?
"Posture is the position in which we hold our bodies while standing, sitting, or lying down. Good posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity...Good posture helps us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments during movement and weight-bearing activities. " - ACA
The technological culture of the world has turned into a culture of sitting. We are not nearly as active as the generations past. In this age of computers, work pads, cellphones etc we have developed a more forward head posture that puts pressure on our neck - up to ten pounds per inch that we are forward of proper posture. This is incredibly detrimental to our spinal health. Other factors that contribute to poor posture include stress, obesity, pregnancy, weak postural muscles, abnormally tight muscles, high-heeled shoes, decreased flexibility, a poor work environment, incorrect working posture, and unhealthy standing habits
Correcting posture
Long-term postural problems will typically take more time to address than recent ones, as often the joints have adapted to poor posture. It will take a conscious awareness on your part and a lot of practice. performing the correct posture for standing, sitting, and lying down. Old habits can be hard to break!
Your doctor of chiropractic can assist you with proper posture, including recommending exercises to strengthen your core postural muscles. He or she can also assist you with choosing proper postures during your activities, helping reduce your risk of injury.
The American Chiropractic Association recommends the following spinal health tips:
Sitting
Keep your feet on the floor or on a footrest, if they don't reach the floor.
Don't cross your legs. Your ankles should be in front of your knees.
Keep a small gap between the back of your knees and the front of your seat.
Your knees should be at or below the level of your hips.
Adjust the backrest of your chair to support your low- and mid-back or use a back support.
Relax your shoulders and keep your forearms parallel to the ground.
Avoid rolling your shoulders forward (slouching).
Try to maintain the natural curve in your low back.
Avoid sitting in the same position for long periods of time.
Standing
When standing, keep one foot slightly in front of the other, with your knees slightly bent. This position helps to take the pressure off your low back.
Bear your weight primarily on the balls of your feet.
Keep your feet about shoulder-width apart.
Let your arms hang naturally down the sides of the body.
Stand straight and tall with your shoulders pulled backward.
Tuck your stomach in.
Keep your head level-your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side.
Shift your weight from your toes to your heels, or one foot to the other, if you have to stand for a long time.
Lifting
At all times, avoid twisting while lifting. Twisting is one of the most dangerous movements for your spine, especially while lifting.
If the item is too heavy to lift, pushing it is easier on your back than pulling it. Whenever possible, use your legs, not your back or upper body, to push the item.
If you must lift a heavy item, get someone to help you.
Lying
Sleeping on your back puts approximately 50 pounds of pressure on your spine. Other positions may be better.
Placing a pillow under your knees while lying on your back cuts the pressure on your spine roughly in half.
Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce their back pain. Your comfort is important.
Sleep with a pillow. Special pillows are available to help with postural problems resulting from a poor sleeping position.
Avoid sleeping on your stomach.
If you sleep on your side, place a pillow between your legs.
Never sleep in a position that causes a portion of your spine to hurt. Most often, your body will tell you what position is best.
Reaching and Bending
When reaching for something above shoulder level, stand on a stool. Straining to reach such objects may not only hurt your mid-back and neck, but it can also bring on shoulder problems.
Do NOT bend over at the waist to pick up items from the floor or a table.
Instead, kneel down on one knee, as close as possible to the item you are lifting, with the other foot flat on the floor and pick the item up.
Or bend at the knees, keep the item close to your body, and lift with your legs, not your back.
Using Technology
When texting, bring your arms up in front of your eyes so that you don’t need to look down to see the screen.
When using a computer or mobile device, look down with your eyes, and if you wear glasses, make sure you also can scan the entire screen without moving your head.
When sitting at a device, make sure your feet are firmly flat on the floor or footrest with your knees lower than your hips. Make sure you can use the device without reaching.
Never pinch the phone between your ear and shoulder. Use a headset to reduce shoulder strain.
» Information taken from www.acatoday.org/patients