To maintain a healthy spine, remember these tips!
Standing for an Extended Amount of Time
Planning on attending an event where you will be standing for a long period of time? Wear supportive shoes and try to maintain good posture. Keep shoulders back and chin up. Feet should be placed roughly shoulder-width wide. Without proper posture, your spine will be under extra pressure and in turn it can cause pain and discomfort throughout the rest of the body.
Sitting at a Desk
When you work long hours, be sure to set a timer for every 30 minutes. This will remind you that it is time to get up and stretch! You can even just take a walk around your office or home to get the blood flowing properly and assist in preventing muscle fatigue. When you are sitting, make sure you have your feet placed flat, with knees bent 90 degrees. Your chair should offer full lower back support and your computer should be at eye level so that you do not have to look downwards.
It is very easy to injure yourself when lifting heavy objects. Begin by squatting down in front of the object you need to lift. Place one foot just a bit in front of the other. Remember to keep your back straight and bend at the knees and hips. Remain looking forwards while lifting. Do NOT twist your body while lifting. You may turn when you are fully upright. Do this same process in reverse when placing the object back down.
Warming Up for Exercise
Stretching before any type of physical activity is highly recommended to prevent strains and injury. It is wise to stretch before any type of exercise, as well as any light activities such as playing catch, gardening, or scrubbing the floor.
Talking On The Phone
Cradling a phone between your cheek and shoulder is a big no no. Using a head set is the best way to ensure your neck will not suffer from misalignment by extended use of a telephone.
It is common to strain your back or neck when sleeping. When we fall asleep we may not realize the position we are sleeping in is going to make us sore the next day! One of the best things you can do is make sure you have a pillow that supports your head and neck, aligning it properly with the entire spine. It is not recommended to sleep on your stomach as this places stress on your back and neck.