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The best way to fight the
pain, emotional stress, and missed work that may accompany a spinal problem is
to prevent it from happening in the first place. The following tips will help
you identify and eliminate "spinal stressors" and incorporate spinal
health into your daily routine. At
the office
• Make sure your chair fits correctly. There should be
2 inches between the front edge of the seat and the back of your legs. Sit with
your feet flat on the floor, with your knees at a 90-degree angle. If you can't
sit that way, use an angled or elevated foot rest.
• Take periodic
stretch breaks. Clench your hands in a fist and move your hands like this: 10
circles in, then 10 circles out. Put your hands in a praying position and squeeze
together for 10 seconds and then "pray" with the backs of your hands
together, fingers pointed downward for 10 seconds. Spread your fingers apart and
then bring them together one by one. •
Hold the telephone with your hand or use the speaker phone. Don't cradle the phone
between your ear and shoulder. This can lock up the spinal joints in the neck
and upper back, and eventually cause pain.
Playing Sports
• Warm up slowly before a game. Do calisthenics,
flexibility exercises, or light running to increase your heart rate. •
When sweat beads form, your body is at the proper temperature to stretch the tendons
and muscles. At
Home
• When you wash the dishes, open the cabinet beneath the sink,
bend one knee, and put your foot on the shelf under the sink. Lean against the
counter so some of your weight is supported in front. •
When resting or watching TV, don't use the sofa arm as a pillow. The angle is
much too sharp for the neck.
• Don't bend from the waist when you
lift a child. Squat with your back straight. Keep the child close to you and use
your legs and arms to lift. In
the Yard
• When raking leaves, use a scissors stance: right
foot forward and left foot back for a few minutes; then reverse, putting your
left foot forward and your right foot back. Bend at the knees, not the waist,
as you pick up leaves or grass from the grass catcher. Make piles small to decrease
the possibility of back strain. For mowing, use your weight to push the mower.
Whenever possible, use ergonomically correct tools for the job. •
If the pain persists, consider spinal manipulation. The goal of a chiropractor
is to manipulate the spine and help stimulate your body's natural healing process. | 
