Rose Fitness & Wellness: Spinal Wellness Tips

Spinal Wellness Tips

For a healthy spine, keep these tips in mind!

Standing

If you know you will be standing for an extended period, make sure
that you wear supportive shoes and make sure you know how to keep good
posture. Good posture is the key to a healthy spine. Keep your chin up
and your shoulders back. Keep both feet about shoulder­-width apart.

Working at a Desk

Make sure that you are getting up every 30 minutes to stretch, even
if you just walk around for a few minutes. Next, be sure you are seated
correctly. Make sure you have a chair that offers good lower back
support. You also want your feet flat on the floor with your knees at a
90­ degree angle. If you need a stool under your feet to do this, bring
one to work. Your computer screen should be at eye­-level so you are not
looking down at it.

Lifting

Lifting objects is one of the most common ways to injure yourself.
Start by squatting down to the object with one foot slightly in front of
the other. Keep your back straight, only bending at the knees and hips.
Keep your head looking forward and lift the object by straightening
your legs, still keeping your back straight. Hold the object close to
your body. Never twist while picking something up. Only turn once you
are fully upright. Keep the same idea in mind when you are putting the
object back down.

Warming Up for Physical Activity

If you know that you are going to be working or playing for a while,
make sure that you are adequately warmed up. Even when only performing
light activities, like gardening or pushing your child on a bike, it's
easy to pull something if you don’t prepare your body.

Talking On The Telephone

If you're forced to use the telephone for a long period of time, a
speaker or a headset is a must. Do not cradle the phone between your
neck and your shoulder as this could cause you to damage the muscles or
vertebrae in that area.

Resting or Sleeping

Straining your neck or back while you're sleeping is a very common
occurrence. We often fall asleep in positions where we are not supported
properly, or we fall asleep with our necks at an odd angle. 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 as it
puts stress on your neck and your back.

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