Spinal Care Tips:
It’s something most of us do every day, and the way we do it makes a big difference for our spines. We’re talking about getting in and out of vehicles. Here are some spinal care tips to help you care for your spine when you are riding in the car:
Spinal Care Tip #1: Back Care in Vehicles
- Sit on the edge of the seat when getting in, then swing both legs together, pivoting on an axis.
- Do not put one leg in first and then sit down heavily.
- If length of seat is too close to the dashboard, move it back when getting out so it’s ready when getting back in. This is particularly important for patients with low back problems.
- If you aren’t careful, long phone conversations can leave you with a sore neck.
- Switch hands when using the phone.
- Do not cradle the phone in the crook of your neck. It will destabilize the cervical spine and require more care.
- Secretaries and salespeople who use the phone a great deal should consider purchasing a lightweight headset.
Spinal Care Tip #3: Everyone knows the correct way to lift; most of us don’t do it. DO IT!
- There are circumstances where it is difficult to lift correctly, particularly getting bags in or out of a car. The bumper does not allow one to bend the knees. Bring the grocery bag to you first and lift carefully.
- If it is repetitive lifting, make it easier! Take breaks. Use equipment to help.
Spinal Care Tip #4: Relaxing
- Set aside a special time each day for complete mental and physical relaxation. This is important in the restoration as well as maintenance of normal health.
- Be sure to get plenty of sleep to allow your body to recuperate and repair.
- Sleep on your back or on your side with your legs flexed slightly, not drawn up tightly. Avoid sleeping on your stomach. Raise your head off the pillow when changing positions.
- Do not sleep sitting in a chair or in cramped quarters. Lie down in bed when it is time to sleep.
Spinal Care Tip #5: Posture
- Sitting should be upright, not slouched. This is important in spinal care.
- Walking should be with the head level or slightly elevated, not looking at the ground.
- If good posture cannot be maintained, use cushions, upright chairs, or other equipment to assist you.
Spinal Care Tip #6: Pillows
- Use correctly as directed.
- Spine problem + bad pillow + bad position = rest (sometimes). Healthy spine + correct pillow + correct position = quality rest and healing.
- The ideal pillow is one which supports your head so that your neck vertebrae will be level with the rest of your spine. Avoid sleeping on two pillows; never lie on a couch with your head on the armrest.
Spinal Care Tip #7: Bathing
When bathing, sit rather than recline in the tub. Lying your back against the tub may cause a vertebra to slip out of its normal position. If you are tired and wish to relax, it’s better to be in bed.
These spinal care tips when put into practice will decrease your chances of having lower back and neck pains. If you do find yourself in need of a chiropractic care give us a call to schedule an appointment.