The way we move each day has a direct affect on future injuries to your spine. Lifting, sitting and standing properly can provide you with back pain relief. Here are 3 tips for keeping your spine and back in alignment no matter what your plans are for today!
1. Lifting for Spine Align
- When lifting a heavy object, bend your knees and squat or place one knee on the ground to reach it. Then slowly stand straight up – keeping your shoulders back.
- When lifting a light object, put one leg behind the other and squat down instead of bending at the waist.
- Refrain from twisting your body when you’re lifting. Instead, step into the turn and do not twist at the waist.
- If you begin to feel tired, take breaks. We often start out using good form and then get “lazy” later in the day.
2. Sitting for Spine Align
- Sit in a chair that supports your low back (lumbar spine).
- Your legs, with your knees bent, should make a 90 degree angle to the floor.
- Your feet should rest on the floor or on a stool. They shouldn’t dangle below your chair.
- Do not cross your legs. This can put pressure on your low back and cut off the circulation to your lower limbs.
- If working at a desk, stand up to take at walk or do micro breaks every 30 minutes.
3. Standing for Spine Align
- If standing for a long time, place one foot on a stool – shifting your weight from one foot to the other.
- Find a mat or carpet to stand on instead of a hard solid surface.
- Pull your shoulders back and your chest out – keeping your head upright.
- Wear flat, comfortable shoes that support your foot’s arch. Insoles will make any shoe function better.
Lifting, Sitting and Standing with proper back alignment can provide you with back pain relief. However, if you find yourself in need of a chiropractor service, give our doctors a call. Our Olathe chiropractors specialize in lower back pain treatment for Olathe, Overland Park, Shawnee, Leawood, Lenexa and the entire Kansas City Metro area. We can be reached at 913-764-6237, or you may schedule online here.