sublaxationApproximately 80-90% of the population suffers from spinal pain at some point. A healthy spine is an often overlooked and essential part of a healthy lifestyle. People, who suffer from back pain, particularly if it is long-term, are generally less healthy than those who do not. It’s important for you to try to keep your spine as healthy as possible.

Chiropractors recommend the following Spinal Health Tips:


  • favicon When standing, keep one foot slightly in front of the other, with your knees slightly bent. This position helps to take the pressure off your lower back.
  • favicon Do not stand bent forward at the waist for prolonged periods of time. The muscles in your lower back become deconditioned in this position, which may lead to pain.


  • favicon At all times, avoid twisting while lifting. Twisting is one of the most dangerous movements for your spine, especially while lifting.
  • favicon If the item is too heavy to lift, pushing it is easier on your back than pulling it.
  • favicon Whenever possible, use your legs, not your back or upper body, to push the item.
  • favicon If you must lift a heavy item, get someone to help you.


  • favicon Keep your knees slightly higher than your hips, with your head up and back straight.
  • favicon Avoid rolling your shoulders forward (slouching).
  • favicon Try to maintain the natural curve in your low back.

Reaching and Bending

  • favicon When reaching for something above shoulder level, stand on a stool. Straining to reach such objects may not only hurt your mid-back and neck, but it can also bring on shoulder problems.
  • favicon Do NOT bend over at the waist to pick up items from the floor or a table.
  • favicon Instead, kneel down on one knee, as close as possible to the item you are lifting, with the other foot flat on the floor and pick the item up.
  • favicon Or bend at the knees, keep the item close to your body, and lift with your legs, not your back.


  • favicon When carrying objects, particularly if they are heavy, keep them as close to your body as possible.
  • favicon Carrying two small objects—one in each hand—is often easier to handle than one large one.

Healthy Diet and Exercise

  • favicon The most efficient and effective way to reduce weight is by eating a sensible diet and exercising regularly.
  • favicon Consult with your health professional before beginning any exercise program, particularly if you have a health condition.


  • favicon Placing a pillow under your knees while lying on your back cuts the pressure on your spine roughly in half.
  • favicon Lying on your side with a pillow between your knees may also reduce the pressure on your back.
  • favicon Never sleep in a position that causes a portion of your spine to hurt. Most often, your body will tell you what position is best.

While following these instructions is no guarantee that you’ll be free from back pain for your entire life, it can certainly reduce your risk of developing it. These simple steps will help you keep your spine in good shape, making you a healthier, happier person.