10 Tips for a Healthy Back

1.      Have regular spinal check-ups. Keeping the spine free of subluxations allows the nervous system to function and perform at its optimal levels giving the body total and absolute health.

2.      Exercise Regularly. Making sure the body is strong is important for the core body, maintaining muscle mass, increasing metabolism, maintaining bone mass and overall circulation. This will also reduce risk of injury.

3.      Follow and maintain a healthy diet. An overall diet filled with raw fruits and vegetables maintains proper balance and is essential for fulfilling the body’s requirements of essential vitamins, nutrients, and minerals.

4.       Stretch your back and muscles throughout the day, before and after sporting activities and during periods of inactivity. Keeping the muscles, tendons, and ligaments pliable.

5.      Maintain proper arches with a semi-flexible/rigid orthotic. Proper support of the arches allows for proper support of the closed kinetic chain which keeps the ankle, knee, hips, and back in proper biomechanics and in a neutral position.  Orhtotics aid in the prevention of plantar fasciitis, heel pain, bunion formation, shin splints, and low back pain

6.      Maintain good and proper posture. Staying conscious of your posture will help to reduce risk of injury and maintain postural muscles the run along side of the spine.

7.      Don’t overload your backpack or shoulder bag. Backpacks should not exceed 10%-15% of a person’s bodyweight. Ensure the weight is evenly distributed throughout the backpack and the heaviest items are closest to the body. Wear both arm straps and adjust them so they are snug to the body. “Pack it light and wear it right”.

8.      Never cradle the phone between your neck and shoulder. Wearing a headset will allow the head staying a neutral position and keep the strain off the cervical neck muscles.

9.      Sleep on your back or side, not on your stomach. When sleeping on your side a firm body pillow should be placed between the knees. Your sleeping position can make a huge difference in the quality of your rest. 7-8 hours of sleep is recommended.

10.   Invest in a good chair, pillow and mattress. A mattress should be comfortable but somewhat firm. One pillow is recommended so the neck is in a proper neutral position. It’s worth it! We spend about a third of our lives sleeping, so having the right mattress and pillow is essential.