A few weeks ago, we were privileged to have several first grade classes visit our office as part of a field trip to local businesses. Amid requests to ride my adjusting table up and down, hands reaching out to touch the plastic model of the spine and discussions of the significance of chiropractic care on the health of children as well as adults, I had several parents ask me, “How can we protect our spines?”While discussing how concerned most people are about brushing their teeth, getting enough sleep and wearing sunscreen, we also discussed how people often ignore their spine – one of the most important parts of their body. The entire nervous system originates in the brain and channels down through the spinal column, extending to every single part of the body.Just about every activity you participate in during your day takes its toll on the spine. Bending; reaching; sitting at the computer, in the car or at a school desk; lifting heavy loads at work or carrying a backpack; poor sleeping habits or postures can result in painful muscles, injury and a misaligned spine. By the time pain in the neck, spine, shoulders or back arises, the problem is well under way. By following some of the tips below, you can learn how to prevent much of that pain and keep your spine safe.
- Whether at home or at work, time spent in front of a computer or at a desk can be rough on the spine. Be sure your chair fits correctly. You should be able to sit with your knees at a 90 degree angle and, if that is not possible, try using a foot rest. Periodically get up from the desk and stretch your back, shoulders, neck and arms. This does not have to be a long break; just move away from the position you have been in and allow the muscles to stretch and the spine to move. Stand up tall, emphasizing proper posture, and roll your shoulders up and back; then stretch your arms out in front of you or overhead, drop your ear toward your shoulder and gently stretch your neck.
- When using the phone, hold it with your hand or use a speaker phone or headset, but don’t cradle it between your ear and shoulder because that puts a tremendous amount of stress on the spinal joints in your neck and upper back.
- It is important to warm up before exercising or playing sports. A brisk walk or a light run for a few minutes will warm up muscles and increase the heart rate; then, stretch to warm up before beginning the activity of choice. Drink plenty of water and don’t overdo it. Pick a sport that fits your ability and play wisely.
- There are many routine chores at home that can be modified to put a minimal amount of stress on the spine. When doing dishes, put a foot up on a small step stool or open a cabinet door and rest a foot on the shelf under the sink. Lean against the counter so that some of your weight is supported in front. Use a small stool when ironing, switching the foot on the stool periodically. Lift smaller loads of laundry and bend with your knees when lifting a basket, not at the waist. The same holds true for lifting young children. Don’t bend at the waist. Squat with your back straight, keeping the child close to you, and use your legs and arms to lift.
- In the yard, warm up just as you would before working out or playing a sport. Stretch to warm up the muscles you will be using to work outdoors.
- When sleeping, choose a mattress that allows for comfort if you are a back or side sleeper. Refrain from sleeping on your stomach as it puts a tremendous amount of stress and compression on the neck and nervous system. Stomach sleeping also causes muscle imbalance in the neck and upper back. When resting or watching TV, don’t use the arm of the couch as a pillow or use more than one pillow for sleep. The angle is too sharp for your neck.
