Every day, our bodies work hard to keep up with our busy lives. Between work demands, family responsibilities, and trying to stay active, it’s easy to overlook the small habits that could lead to injury. And this is often how injuries suddenly happen. You twist the wrong way or even simply go to put on your pants, and next thing, you’re keeled over in pain.
So, how can you prevent this from happening? Here are your Plano Chiropractor’s top tips.
Tip #1: Lift With Your Legs, Not Your Back
Whether you’re picking up groceries or lifting a toddler, proper lifting technique prevents unnecessary strain on your spine. Keep your feet shoulder-width apart and bend at your knees rather than your waist. Hold the item close to your body, and avoid twisting while lifting. Instead, pivot your entire body when you need to turn.
Before attempting to lift any heavy object, it’s also important to assess whether you need assistance. Many back injuries occur when people overestimate their lifting capacity or rush through the motion. Remember to maintain a neutral spine position throughout the lift, and never sacrifice proper form for speed. Slow and steady wins the race!
Tip #2: Perfect Your Posture at Your Desk
Many of us spend hours at a desk, which can take a toll on our bodies without proper positioning. So, here’s your reminder: Keep your computer screen at eye level and your shoulders relaxed. Your feet should rest flat on the floor, with your knees at a 90-degree angle.
Consider taking regular breaks to stand and stretch every hour. You may also find benefits in using a standing desk for part of your day, which can help prevent prolonged sitting.
Additionally, your wrists should remain neutral while typing, and your elbows should rest comfortably at your sides. Proper ergonomics at your workspace isn’t just about comfort; it’s about preventing long-term strain and potential chronic conditions.
Tip #3: Check Your Sleep Position
Your sleeping position affects your spinal health more than you might realize. So, here are a few things you should keep in mind:
- Side sleepers should place a pillow between their knees to maintain proper hip alignment.
- Back sleepers benefit from a pillow under their knees to reduce lower back strain. Your mattress should support your spine while allowing your shoulders and hips to sink slightly.
- Stomach sleeping often causes neck strain and should be avoided when possible.
- Replace your mattress every 7-8 years to ensure proper support, and consider the firmness level that best suits your sleeping style.
Ultimately, quality sleep in the right position helps your body recover and prevents morning stiffness. It’s undeniably important, not just for preventing pain but also for how you function in your day-to-day life.
Tip #4: Pay Attention to Warning Signs
Your body often sends subtle signals before a major injury occurs. Persistent aches, stiffness in the morning, or decreased range of motion shouldn’t be ignored. These early warning signs give you a chance to address problems before they become serious injuries. And taking action early prevents longer recovery times later.
So, notice if certain activities consistently cause discomfort and adjust your technique accordingly. Keep track of any recurring pain patterns and share this information with your healthcare providers. Early intervention often leads to simpler, more effective solutions.
Tip #5: Stay Hydrated and Keep Moving
Maintaining proper hydration keeps your spinal discs healthy and helps prevent muscle strain. Additionally, regular movement throughout the day, even in small amounts, also keeps your joints lubricated and muscles flexible. So, set reminders to drink water and take short walking breaks during your workday! It all counts.
But don’t wait until injury hits to seek out the care you deserve. At Keystone Chiropractic, our team specializes in preventative care, ensuring you achieve good health long into the future. Book your appointment with your team today to learn more!
