Tips For a Healthy Spine
By : Dr . Kerry Rodocker-Wiarda Diplomate American Chiropractic Board of Sports Physicians
Gateway Chiropractic - South Shore , PLLC kwiarda @ gatewaychiropractic . com
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 .
The American Chiropractic Association and Dr . Kerry Rodocker-Wiarda , DC recommends the following spinal health tips :
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 .
• 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 .. SITTING
• Keep your knees slightly lower than your hips , with your head up and back straight .
• Avoid rolling your shoulders forward ( slouching ).
• Try to maintain the natural curve in your low back .
REACHING & 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 .
SLEEPING
• Sleeping on your back puts approximately 50 pounds of pressure on your spine . Other positions , such as a side position , may be better . 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 best .
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 .
24 MOMENTUM / April 2018