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Posted on 10-31-2017

TWELVE TIPS TO IMPROVE YOUR SPINAL FITNESS

  • The most important tip is to get adjusted by your Chiropractor. Chiropractors will make sure your nervous system is working optimally, and therefore your body will be as healthy as possible.

Image result for female chiropractor

  • If standing for long periods without movement, place one foot up on short box or on a stool. Alternate which foot is on the box.
  • When brushing your teeth, applying make-up, shaving, etc., press a knee against the vanity to gain a little support and be aware of your slumped posture.
  • A “forward head position” (holding your head in front of your shoulders) can cause upper back pain and tight chest/pectoralis muscles. If this is the case, stretching the pectoralis muscles will help.
  • Watch and self correct your posture!  Having a “forward head-position” when working on computers, driving or reading is very common.

    

Image result for forward head posture before and after

  • When starting a walking program, go in concentric circles around your neighborhood. Then if back pain or discomfort becomes too great, you’re not too far away from home. If you walk on a bike path, go for shorter distances out-and-back, so you’re not too far from your starting point.
  • Use water in water bottles or use cans of food for dumbbells. Then you can easily change the amount of water, or which can you use, to provide different weights.
  • Use exercise balls to help develop and maintain core strength, which is crucial for low back stability.

Image result for exercise ball

  • Wear a back brace to help support weak muscles when you’re active or performing tasks, but NOT while sleeping or when you’re idle. It will weaken your back muscles.
  • Drink plenty of water.
  • Do some daily gentle stretching.
  • Apply heat or ice to tight or painful muscles.

Image result for stretching

Call us today for a free SPINE/HEALTH evaluation at Hands on Healing Chiropractic at 408-371-0068.  

We invite you to join our Bay Area Health and Wellness Group on Meetup: https://www.meetup.com/Bay-Area-Health-and-Wellness-Group

Join us for our free health and wellness trainings provided by Dr. Deb Sampair, D.C.

Original Source:

Bob BIllingworth, D.C., D.A.C.O., Faculty Clinician, Palmer Chiropractic Clinics www.acatoday.org/content_css.cfm?CID=66

www.webmd.com/back-pain/exercises-to-reduce-lowback-pain

www.spine-health.com/treatment/physical-therapy/exercise-ball-therapy-lower-back-painrelief

www.spine-health.com/blog/practical-tips-back-pain-relief

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THIS ---->https://handsonhealingco.chiromatrixbase.com/blog/b_86465_12_tips_to_improve_your_spinal_fitness.html

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