We all do simple, everyday things that drive some healthcare practitioners crazy! Here is why you should stop doing them and what you can do instead.


Improper Lifting

Improper lifting is a main trigger for back pain. Before lifting something heavy at work or in the yard, follow these tips to avoid strain.

  • Position yourself close to the object. Stand with your feet shoulder-width apart with your feet and body pointing in the same direction. Bend your knees, keep your back in a neutral spine position and slowly lift the load. Keep the load close to your body and pivot with your feet — don’t twist your body while carrying the load.

Texting for Hours

Did you know that bending your head to look at your phone can put up to 60 pounds of pressure on your spine!! Here are some tips to avoid the ache.

  • Give your neck and shoulders a break by putting down your device and taking some time to stretch.
  • When using your phone, raise it up closer to eye level to reduce strain.

Sitting All Day

Sitting for long periods of time, repetitive movements and awkward work positions may lead to pain and discomfort.

  • Use a lumbar support pillow to help you maintain proper posture.
  • Avoid sitting in one position for longer than 30-50 minutes at a time. Take a quick stretch break or, even better, get up and move around.

Sleeping on Your Stomach

Sleep should always be restful and rejuvenating, but headaches and neck stiffness can make for a painful wake-up call. Proper neck support can help you get a better night’s sleep.

  • Side sleepers should invest in a higher pillow whereas back sleepers should choose a medium height pillow.
  • Side sleepers should sleep with a pillow between their legs and back sleepers should place a pillow/towel under the knees.
  • Chiropractors do not recommend that you sleep on your stomach as it can lead to stress and strain on the spine, no matter which pillow you choose.

Using Awkward Bags

Knowing how to choose and pack backpacks, shoulder bags and luggage can make your journey much more comfortable and back-friendly.

  • Choose a lightweight backpack that has two wide adjustable padded shoulder straps.
  • When using a shoulder bag, don’t always carry your bag on the same shoulder. Switch sides often so that each shoulder gets a rest.
  • Avoid purchasing luggage that is already too heavy when empty. Choose a bag with wheels and an adjustable handle when possible.

Click here to book your free consultation if you would like more advice on how to beat your back, neck and shoulder pain so you can get back to doing the things you love to do!

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