Posture

Chiropractors know that good posture helps to avoid back problems. Helpful changes may include sitting with a straight back and not slouching in poorly designed chairs. Computer work stations should be positioned so that the screen is at eye level and the keyboard resting on the lap, thereby avoiding wrist extension and associated problems of RSI (Repetitive Strain Injury). Sitting in an adjustable chair with the seat height adjusted so the thighs are parallel with the floor is also beneficial. The use of seat wedges help maintain the lumbar spines’ natural curve. Periods of sitting should be interrupted with short walks as it is this movement which helps to pump CSF (cerebro-spinal fluid) around the central nervous system and also promotes increased blood circulation thereby facilitating greater mental alertness.

Avoiding Stress

There are many ways chiropractic patients can decrease stress, including regular, light aerobic exercise, meditation, hypnotherapy and yoga. Pilates is particularly beneficial as this helps promote core stability. Some people will need to make more far reaching changes relating to the number of hours they work or the type of work they do.

Sleeping

If your mattress is more than about five years old you should consider replacing it. Its condition can be assessed by lying face up on the mattress and attempting to slide a flat hand under the lumbar curve. If achievable with some resistance support is adequate. If not, it is not supporting you and should be replaced. Correct pillow height can be determined by side lying in bed with a partner viewing the spine and head in that position. Sufficient pillow support will hold all in a straight line with the head being neither elevated nor dropped. These simple changes help prevent neck and arm pain recurring.

Sleep will be more restful if alcohol, caffeine and sugar are avoided in the hours before bedtime and also try to go to bed at the same time, where possible. Speak to your chiropractor for more comprehensive nutritional advice.

Lifting

Always prepare before lifting. The back should be straight and the legs slightly apart with the force taken up by the leg muscles (knees bent). Never lift whilst the trunk is rotated. Always stand facing the load. If repetitive lifting is necessary ensure that you are fit for the task in hand, otherwise divide up the task into different days.

See your chiropractor regularly to maintain a healthy spine and you will avoid injury!

Topic: Back pain