Spinal Health Tips


  • Sit on the edge of the seat when getting in, then swing both legs together, pivoting on an axis.
  • Do not put one leg in first then sit down heavily.
  • If length of seat is too close to dashboard, move it back when getting out so it’s ready when getting back in. Particularly important with low back problems.

The Phone

  • Switch hands when using the phone.
  • Do not cradle the phone in the crook of your neck. It will destabilize the cervical spine and require more care.
  • Secretarial and salespeople who use the phone a great deal should look into purchasing a lightweight headset


  • Everyone knows the correct way to lift; most of us don’t do it. DO IT!
  • There are circumstances where it is difficult to lift correctly; particularly getting bags in or out of a car. The bumper does not allow one to bend the knees. Bring the grocery bag to you first and lift carefully.
  • If it is repetitive lifting, make it easier! Take breaks. Use equipment to help.


  • Correct posture, or the attempt, should be part of all healing patients’ regimen
  • Sitting should be upright, not slouched.
  • Walking should be with the head level or slightly elevated, not looking at the ground.
  • If good posture cannot be maintained, use cushions, upright chairs, or other equipment to assist you.


  • Waterbeds tend to become a problem once the patient has initiated spinal care. Among the several reasons why waterbeds irritate healing spines are temperature and lack of support.
  • Prior to beginning chiropractic care, a combination of spine-related problems, poor pillow, and poor beds will still allow rest. After initiation of care, a good pillow, bed and chairs are essential for getting rest and healing.
  • Sleep on a firm mattress, preferably on that is neither too hard or too soft, but just firm enough to hold your body level, while soft enough so that your shoulders and hips depress into the mattress.

Getting Out of Bed

  • Lying down: Keep the torso straight, lay down on either side, bringing the feet up, knees and ankles together. Use the arms to help the upper body. Reverse for getting into bed.