Do your neck and back hurt from sitting in front of the computer all day? With the stress of remote work or classes and fewer opportunities for movement, people are more susceptible to neck and back pain. But chiropractors could help manage, reduce, or eliminate that pesky pain you’re experiencing.
Here are some helpful chiropractic tips to keep your spine healthy:
- Practice proper posture. Here’s some advice that you’ve probably heard often: Don’t slouch. Poor posture undoubtedly leads to back and neck pain, which might lead to other problems. Whether sitting or standing, it’s essential to maintain good posture and use ergonomic furniture.
You might not realize it, but when you’re working intensely or hunched over for a long time, your muscles begin to tense. Make sure to catch yourself when you’re slouching and sit up straight. Keep your shoulders back and aligned. If you’re using a laptop or computer, it must be square with your body and be mindful not to hunch over it. Lastly, invest in a chair that provides proper lumbar support and comfort.
- Don’t cross your legs. Perhaps you’re used to crossing your legs automatically when you sit down. While it might feel comfortable, crossing your legs or even your ankles isn’t an ideal position for your body. It puts extra strain on your back and twists your spine. So, make sure that when you sit down, your feet are parallel and planted firmly on the ground.
- Move around. Our bodies don’t do well with sedentary lifestyles. If you spend too much time in one position, such as sitting or standing, you could develop back pain. Taking frequent breaks and moving around can help release tension and stress in your body. It also improves blood circulation and strengthens your bones. So, it’s important to practice walking even when you’re not working.
- Lift correctly. Boxes, grocery bags, furniture — we all lift heavy things at some point. But most people do not know how to lift safely and correctly. Lifting with your arms and elbows places strain on your joints, potentially causing neck and back pain or injury. A better and safer way to lift is to bend your knees and keep your back straight. Don’t try carrying things that are too heavy for you either.
- Perform exercises and stretches. Staying fit is a great way to prevent sudden neck or back injuries. Building up your muscles and core strength creates support for your spine. It helps to exercise for 30 minutes daily or however much your doctor recommends. Everyone benefits from different exercise routines and maximizing the effects of a workout may need the expertise of your healthcare provider.
However, improper posture during exercise could lead to injuries as well. Before doing an exercise program, consult a chiropractor or personal trainer to guide you on performing exercises and design a program tailored to your needs.
Aside from exercise, stretching is also critical to your overall health. It can promote healthy joints and muscles and improve circulation. Stretching during work breaks and a good morning stretch can help you feel more refreshed, loosen your muscles, and reduce stiffness and soreness.
- Get good sleep. Sleeping on your stomach is the worst position for sleeping. You’ll need to turn your head either to the left or right while on your stomach, causing neck strain. The positions that best support your spine are sleeping on your back or side.
If you’re a back sleeper, place a pillow under your knees to reduce the strain on your lower back. Keep your neck and head level with your upper back and spine. On the other hand, side sleepers can place a firm pillow between the knees to reduce the stress on their lower back and hips. Use a cushion under your head to keep the spine straight, then a smaller pillow under your waist to support the spine.
- Choose a healthy lifestyle. Leading a healthy lifestyle means cutting down on or giving up smoking and drinking, eating a healthy diet, and maintaining regular exercise. Good lifestyle choices add up and contribute to your overall health, minimizing the risk of getting neck or back pain and injury. It also helps keep your weight down because carrying excess weight contributes significantly to developing lower back pain.
Chiropractic Care In Blue Springs, MO
Following these simple chiropractic tips could help prevent neck and back pain and keep your spine happy and healthy. But if the pain is persistent or recurring, don’t ignore it. Consulting a chiropractor can help you get the long-lasting relief you need.
If you need to get your health back on track, our licensed chiropractors at Core Medical Center can help you. We use holistic, nonsurgical approaches to treat spinal, neck, or back problems. If you want to know more or would like to schedule an appointment with one of our friendly and skilled chiropractors, contact us at (816) 427-0201 or use our online appointment request form. We look forward to providing you with the best chiropractic care possible!