Wellness Tips from the Chiropractor!

Life’s daily routines can result at the end of the day with an achy back, neck pain or a raging headache.  To help reduce some of the aches and pains from the day’s work, check out some of these tips to help you stay feeling your best!

At Work:

• Position the PC or Laptop monitor/LCD at eye level to avoid looking down (good rule to follow for viewing the cell phone too) & avoid “the slouch”
• Choose an ergonomic chair that has variable positions & make sure it fits correctly; allow for 2” between the front edge of the seat and the back of your knees
• Try to sit with the knees at a 90-120 degree angle & employ a foot rest if needed
• Last but not least, take at least a 5-10 minute break every hour to stretch and get the circulation moving

Standing:

• Always try to stand with your head level, not looking down
• If standing for long periods of time, if possible use a memory foam mat and place a leg  on a 4 to 6” foot-stool to keep pressure off the spine, alternating legs
• Wear comfortable shoes

Physical Activity

• Avoid turning & twisting the mid-section when lifting any object; if there is a need to turn, step into the direction and keep the body aligned
• When lifting any object, keep feet 12-18” apart, kneel /squat in front of the object & lift with the big muscles of your thighs, arms & shoulders – never lift with your back!
• Always bend at the knees – not the waist – when lifting anything that causes strain

Sleeping

• Use a pillow that will support your head and keeps the neck/vertebrae level with the rest of the spine
• Avoid soft and sagging mattresses
• Side-sleeping is preferred with the knees slightly bent; avoid sleeping on your back or stomach if possible