October is National
Chiropractic Month, and we couldn’t be more excited. This is a month to reflect
on how the daily things we do affect our spine and overall wellness. As we head
into the fall and winter seasons, it’s more important than ever to keep up
active routines that help us feel our best.
In honor of National
Chiropractic Month, we’ve compiled some official (and awesome) tips from the
American Chiropractic Association about how to maintain a healthy spine.
- 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.
- Keep your head level. Your earlobes should be
in line with your shoulders. Do not push your head forward, backward or to the
- Shift your weight from your toes to your heels,
or one foot to the other, if you have to stand for a long time.
- At all times, avoid twisting while lifting.
Twisting is one of the most dangerous movements for your spine, especially
- 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
- Keep your knees slightly lower than your hips,
with your head up and back straight.
- Avoid rolling your shoulders forward
- Try to maintain the natural curve in your low
- 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.
- Sleeping on your back puts approximately 50
pounds of pressure on your spine. Other positions, such as a side position, may
- Placing a pillow under your knees while lying
on your back cuts the pressure on your spine roughly in half.
- Lying on your side with a pillow between your
knees may also reduce the pressure on your back.
- Never sleep in a position that causes a portion
of your spine to hurt. Most often, your body will tell you what position is
- 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
- Use a headset to reduce shoulder strain.
*All tips taken from the American Chiropractic Association.
Check out these other great
resources from the ACA!
One Step at a Time
Health and Proper Movement Tips