Exercise Regularly: This does not mean anything overly strenuous. Something as simple as a daily walk can make a huge impact on your health.   Eat a Healthy Diet: Proper nutrients allow the body to repair itself easier. Eat organic, unrefined foods and drink at least eight glasses of pure water every day. Avoid drugs, whether recreational or prescribed, including alcohol and caffeine.   Maintain Good Posture: Are you sitting up straight as you read this?   Sleep on Your Back or Side, Never Your Stomach: Avoid sleeping on your stomach, it twists your neck; avoid the fetal position, it reverses your spinal curves.   Invest in a Good Chair, Pillow and Mattress: When you think about the amount of time you use these things each day, it’s worth it.   Stretch Your Spine Before and After Sports: This will also help to loosen up the surrounding muscles.   Stretch Your Legs and Back After Each Hour of Sitting: Whether in a car or at a desk, stretching regularly will help to keep you from tightening up or injuring yourself further.   Be Careful Using the Phone: Never cradle the phone between your neck and shoulder.   Do Not Overload Your Backpack, Purse or Wallet: Remember to carry it over both shoulders to balance the load (if possible). Keep your wallet out of your back pocket when sitting, especially when driving.   Visit Us Regularly: Especially if you are ill, under a lot of stress, pregnant or in an accident or trauma. Remember, it is much easier to prevent a problem than to correct one.

These simple tips can lead you on your way to taking better

care of your spine.

Sleeping

Sleeping on a soft bed or couch can strain neck and back muscles since the three curves of the spine are not adequately supported. Sleeping on your stomach is not recommended since it can cause additional strain on the neck and back. Make sure you have a firm mattress that keeps the spine aligned and supports the spinal curvatures. The best sleeping positions are on your back or side. A pillow can be placed under the knees when lying on your back or between the knees when lying on your side to take pressure off of the lower back.

Standing and Walking

Standing or bending forward for long periods can cause increased spinal pressure— especially if you slouch. Bending over with straight legs increases the pressure in the lower back. High-heeled shoes may result in a “swayback,” which throws the natural curves out of alignment when standing or walking. When standing for extended periods, rest one foot on a small stool to maintain spinal curvature and relieve pressure. The knees should be bent when bending forward. Low-heeled shoes may help by maintaining spinal curvatures and cushioning your weight.

Sitting

Sitting in chairs that do not support your back may throw the natural spinal curvatures out of alignment and add extra stress to the neck and back. Slouching while sitting increases the strain even more. Sitting too far away from the steering wheel while driving also may increase stress to the neck and back. Use chairs that promote good posture and support your back. Rolling up a towel or placing a lumbar or low back support cushion in the lower portion of your back may help to support your lumbar curve. Reposition the seat of your car so that your knees are level with your hips.

Bending and Lifting

Bending forward with the legs straight causes a loss of the three natural spinal curves and puts undue stress on the lower portion of your back. Lifting and bending forward at the same time puts great strain on the muscles and increases the pressure inside the discs (the spongy materials between the bones of your spine) even more. When bending forward, keep your back straight while bending at the knees and hips. This will help to keep the three spinal curvatures in proper alignment. When lifting, keep your spine straight while using your legs to do the brunt of the work. Hold the objects being lifted close to your body to keep the weight on your spine to a minimum.

Turning

Keeping the feet, knees and hips stationary while turning the lower back increases the chances of a twisting injury to the spine or an injury to the discs. Imagine your body as being one continuous unit from your shoulders to your hips. When turning, use your feet to make the turns, not your back. Concentrate on moving your feet first in the direction you wish to turn, while maintaining the natural curves in your spine.

Reaching

Do not stretch your arms or back for something beyond your normal reach. This type of movement decreases the natural curves of the spine, resulting in additional stress or strain. Move your body close to the item you are reaching for. A ladder or stool may be used to reach items above your head. A tool called a “reacher” can be used to grab hard-to-reach items. Always ask someone for help if the item is heavy or you don't feel you can reach it yourself.

BASIC STRETCHING:

NECK STRETCH: Tilt head to right, keeping shoulders down. Place right hand on left side of head. Gently pull head toward right shoulder and hold for 10 to 30 seconds. Switch sides and repeat.

CALF STRETCH (for gastrocnemius and soleus muscles): Stand 2 to 3 feet from a wall, with feet perpendicular to wall in the position shown, and lean against wall for 10 to 30 seconds. Keep feet parallel to each other; make sure rear heel stays on floor. Switch legs and repeat. Variation: keep rear knee slightly bent during stretch.

SPINAL STRETCH: Sit in a chair with your back straight, feet firmly on floor, toes pointing up slightly. Lock hands behind head, with elbows out and chin down. Contract abdominal muscles. To loosen up, twist upper body to one side as far as you can, then repeat 4 times in the same direction. The last time, rotate, hold, and then flex your torso forward, leaning toward floor with elbow. Hold for 2 seconds. Return to upright position. Repeat 8 to 10 times. Do same routine on other side.

OUTER THIGH STRETCH (for iliotibial band): Placing left hand against wall for balance, place left foot behind and beyond right foot. Bend left ankle and lean into wall. Hold for 10 to 30 seconds, then switch and repeat.

HIP STRETCH (for hip flexor): From a kneeling position, bring right foot forward until knee is directly over ankle; keep right foot straight. Rest left knee on floor behind you. Leaning into front knee, lower pelvis and front of left hip toward floor to create an easy stretch. Hold for 10 to 30seconds, then switch legs and repeat.

BUTTERFLY STRETCH (for adductor muscles in groin): Sit on floor, bringing heels together near groin and holding feet together by the ankles. Have a partner gently push your knees down; hold for 5 seconds. Try to bring your knees upward as partner provides resistance. Relax, then have partner gently push down again for a greater stretch. Repeat. You can do the first part without a partner, simply by lowering your knees as far as possible.

THIGH STRETCH (for quadriceps, in front of thigh): Lie on stomach. Have a partner grasp your lower leg and bend it until you feel the stretch on front of thigh. While partner provides resistance, try to push leg back for 3 to 5 seconds. Relax while partner bends your leg again until you feel a stretch again. Switch legs.

CROSSOVER STRETCH (for lower back): Lying on back, bend left knee at 90° and extend arms out to sides. Place right hand on left thigh and pull that bent knee over right leg. Keeping head on floor, turn to look toward outstretched left arm. Pull bent left knee toward floor; keep shoulders flat on floor. Hold for 10 to 30 seconds, then switch sides and repeat.

THIGH STRETCH (for hamstrings, in back of thigh): Lie on back. Place a rope loosely around sole of one foot, grasping both ends with both hands. Contracting front of thigh, lift that leg as high as possible, aiming your foot toward ceiling. "Climb" hand over hand up the looped rope to lift your leg gently, keeping upper body on floor. Keeping tension on the rope and using it for gentle assistance, hold stretch for 2 seconds. Don't pull your leg into position—that can cause knee problems. Repeat 8 to 10 times, then switch legs.

LUMBAR STRETCH (for lower back): Lying on back, clasp one hand under each knee. Gently pull both knees toward chest, keeping lower back on floor. Hold for 10 to 30 seconds, relax, then repeat.

**Drawings by Susan Blubaugh