Love on Your Spine: Everyday Best Practices for a Healthy Back

February is all about love! This year, we’re challenging you to extend some TLC to your hardworking spine. Your spine supports your every move (quite literally!) and taking care of it should be a top priority. To help, we’ve rounded up some simple but effective practices you can incorporate in your daily routine to keep your back feeling its best on the days that you don’t have an appointment with your chiropractor!

Everyday Best Practices for a Healthy Back

Lift with Care

No matter what you’re lifting, whether you’re moving boxes, groceries, or even your little ones, proper lifting technique is essential to prevent strain. Remember:

• Turn your whole body towards the object (avoid twisting).

• Bend at your knees and keep your back straight as you lower yourself.

• Engage your core, hip hinge, and lift with your legs.
  
  (Shoutout to Dr. Ryen who gave a little lifting tutorial on social media last month! Check it out if you need a quick visual guide).

Follow the 30-Minute Rule

You’ll likely experience some stiffness and discomfort after sitting for too long! Make it a habit to change up your position every 30 minutes. Whether you get up to stretch, walk around the office (or coffee shop), or do a few light exercises, frequent movement can make a big difference.

Take a Midday Walk

According to a Labor and Industries study, short 10-minute walk during your lunch break can work wonders for your posture and spinal health! In fact, it is as effective as a convertible work station for mitigating the effects of positional stress. Walking helps to stretch your back muscles, improve circulation, and refresh your mind - a win for both spine and mind!

Less Heat, More Ice

When it comes to soothing your aches and pains, remember the following generalizations: heat is great for relaxing muscles, while ice is helpful for reducing joint inflammation. When icing, make sure to protect your skin with a thin layer such as a paper towel or cloth. The time on ice is strategic. The bigger the area, the more time is required, but never to exceed 15 minutes. Ice an ankle for example 7-10 minutes, necks 10-12 minutes, and low backs 15 minutes. Always allow at least one hour between sessions. Too much or too little time can be counterproductive.Use them wisely for targeted, effective relief!

Schedule Regular Massages

Massage therapy isn’t just a self-care luxury; it’s a fantastic way to support overall spinal health. A massage can ease muscle tension, improve blood flow, and promote overall relaxation. Our amazing massage therapists are here to help, but don’t forget that you need to see your chiropractor first to ensure that your spine is in optimal alignment.

Consider Acupuncture

Acupuncture can be a game-changer for back pain and tension! This ancient practice targets key points to relieve pain, reduce stress, and improve energy flow. If you’re curious, we have a skilled acupuncturist on staff who can help you experience its benefits firsthand.

Practice Good Posture

Your posture plays a major role in spinal health whether you’re sitting at a desk, standing in line, or lounging at home. Keep these tips in mind:

• Sit with your back straight and shoulders relaxed.

• Use a chair that supports your lower back.

• Keep screens at eye level to avoid hunching.

• Importantly, no good postural habits will replace frequent positional change.

Stretch It Out

Daily stretching improves flexibility, prevents injuries and reduces tension in your spine and surrounding muscles. Try simple stretches like cat-cow, child’s pose, or pain free ranges of motion movement. A quick 5-10-minute routine in the morning or evening can work wonders.

Stay Hydrated

Your spinal discs need hydration to maintain their cushioning properties! Be sure to drink plenty of water throughout the day to keep them - and the rest of your body - in top shape.

Sleep Smart

Your sleeping position and mattress matter! Opt for a medium-firm mattress to support your spine and try to sleep on your back or side with a pillow between your knees. Avoid sleeping on your stomach, which can add strain on your neck and lower back.

Giving your spine the love it deserves is one of the best things you can do for your overall health and well-being. Start small and incorporate a few of our tips above into your daily routine. After all, your spine works hard for you - let’s return the favor!