Wellness Tips

Everyone wants to enjoy life to the fullest.  That’s why we’ve included these techniques to help keep your spine in line so you can keep living well.  We offer some great products to help you perform daily activities.

Sitting

Avoid sitting in chairs that are too soft to support you. Sit with your feet flat on the floor or supported by a footstool so that your knees are slightly higher than your hips. Avoid crossing your legs at the knees. When sitting at a desk, take frequent stretch breaks and elevate reading materials/computer screens to avoid neck strain. Never slouch!

We offer a product called a Back-Huggar BodyLine System to help support your lumbar spine when sitting, especially at a desk for long periods of time and/or driving.

Standing

Stand with your head level. Never wear heels if you have to stand for long periods of time. Never slouch!

Walking

Alternate carrying purse/briefcase from arm to arm Carry packages evenly in both hands Always walk upright with shoulders back, head up Take the stairs one step at a time, with both feet to the same step, alternating

For standing and walking, we offer Foot Levelers.  Foot Levelers are custom-fit orthotic inserts for your shoes that redistribute your body weight so that you are putting the correct pressure on your feet.

Lifting

Avoid twisting motions when you are lifting.  Turn with your feet, not your back. Always bend at your knees, not your waist. When lifting, place your feet 12-18 inches apart, kneel or squat in front of the object and use your leg, arm, and shoulder muscles instead of your back. When doing a lot of lifting, take frequent breaks, use equipment when possible, and try not to do heavy lifting alone.

Physical Activity

Warm up and cool down before and after doing activities such as playing sports, raking, and gardening. When working with hand-held yard equipment, make sure you use a strap.  Place the strap over your head and shoulder on the opposite side of the machine.  Switch the machine from one side to the other as often as possible. When ironing or washing dishes, support one foot on a small stool or book.  Switch feet as often as possible to avoid strain. When vacuuming, use your feet and arms to guide the vacuum.

For lifting and physical activity, we carry a variety of lumbar supports, knee wraps, and other supports. If we do not have what you are looking for in stock, we can usually order it and get it to you within a few days.

Using the Telephone

Avoid cradling the phone between your neck and shoulder. If you frequently use the phone, try to use a lightweight headset instead. Switch hands frequently when using a handset.

Lying Down/Sleeping

Never use a sofa arm as a pillow.  This elevates your head too high and can cause severe neck strain. Avoid sleeping on a bed that is too soft to support you. Lie down to sleep.  Never sleep in a chair or cramped quarters. Sleep on your side with your knees bent or on your back with a pillow under your knees. Never sleep on your stomach.  This goes against every curve in your body. Use a pillow that supports your head.  Never sleep on two pillows. Be sure to get enough sleep every night so your body can recuperate.

For sleeping, we carry ChiroFlow pillows. These pillows have a soft upper with a water bladder insert. The water level can be adjusted to your preferred level of firmness and offers unsurpassed support for your cervical spine.

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