Keep these following tips in mind for a healthy back and spine!


Many occupations require us to stand for a prolonged period. If you find yourself working such a job daily, make sure you are wearing supporting shoes and keep a good posture. These factors are essential to keeping your spine healthy. Do your best to keep your chin up, your shoulders squared, and your feet shoulder-width apart, and you will be well on your way to keeping great posture.

Working at a Desk

If you find yourself working all day at a desk, make sure you stretch every half hour. This stretching period can be accomplished by walking around the office for just a few minutes. Then, assure that you are seated correctly in a chair that supports your lower back. Keep your feet flat on the floor, angling your knees at a consistent 90 degrees. Bring a stool to keep underneath your feet if you struggle to keep them at this recommended angle. Lastly, keep your screen at eye-level to decrease further strain on your neck.


Avoid injury when lifting heavy objects, as these injuries can be a root cause of lasting chronic injuries in your back and surrounding regions. Keep one foot slightly in front of the other as you begin to squat down next to the object. Keeping your back as straight as possible while you bend only your knees and hips, straighten your knees to start lifting the object. It is essential to keep your back as straight as possible. Only turn your body once you are fully upright. Repeat this process in reverse when it is time to lower the item once again.

Warming Up for Physical Activity

We recommend warming-up your body before performing any extensive exercise or work. Even light activities such as playing with a child or a light walk can easily pull something if your body is not prepared for the activity.

Talking On The Telephone

You must be using a headset or speaker if you work on a telephone for an extended amount of time. Never place the phone between your neck and shoulder in a cradle position, as this is one of the quickest ways to damage your neck and vertebrae in this area.

Resting or Sleeping

Many of us experience back and neck strain while sleeping. Dozing off in positions where your back or neck is not supported correctly can quickly lead to acute pain the following morning. Before you fall asleep at night, make sure that you have a pillow that supports your head and neck enough that they lay neutral with the rest of your spine. While sleeping on your stomach may be more comfortable for some at the moment, it can lead to further stress on the neck and back.

To hear more from your Peoria chiropractor, Dr. Richard Olson, feel free to call us at (309) 688-7777

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