#1 - Improve Your Posture Every Day
Tip:
- Sit with your feet flat on the floor
- Do not sit with your legs crossed
- Buy a Sitting Wedge to elevate your hips to be higer than your knees
- Position screens at eye level
Drs. Olson and Walker emphasize posture awareness because small daily improvements can make a BIG difference over time.
#2 - Keep Moving - Even a Little Bit Helps
Regular movement keeps your spine flexible and your muscles strong. Long periods of sitting can cause stiffness and muscle imbalance, especially in the lower back.
Tip:
- Take short movement breaks every 20 minuts; Stand up and move around
- Incorporate walking, stretching, or light exercises into your routine
- If you can, lie on your front with both arms, push up your chest off the ground to arch your back; hold for 20-30 seconds; repeat a few times
You do not need an intense workout - consistent, gentle movement is key
#3 - Strength Your Core Muscles
Your core muscles help support your spine and reduce strain on your back. Weak core muscles can lead to poor posture and increased stress on spinal joints.
Tip:
- Try beginner-friendly exercises like bridges, bird dogs or our clinic's favourite, the Reverse Superman. Ask Drs Olson or Walker to show you how!
A strong core provides a solid foundation for spinal health.
#4 - Pay Attention to Sleep and Mattress Support
You spend about one-third of your life sleeping, so your sleep position and mattress matter. Poor sleep support can contribute to morning stiffness and discomfort.
Tip:
- Choose a mattress that supports your spine's natural curves (Never buy a mattress that arrives at your home rolled up)
- Sleep on your back or side with proper pillow support (Never slee on your front!)
We Chiropractors recommed neutral spinal alignment during sleep to help reduce unnecessary strain.
#5 Schedule Regular Chiropractic Check-ins
Chiropractic care focuses on spinal alignment, mobility and overall musculoskeletal health. Regular visits can help identify small issues before they become bigger problems.
Tip:
- Consider periodic chiropractic evaluations as part of your wellness routine
- Ask our Chiropractic Team for personalized exercises or posture advice.
Preventative care is one of the best ways to support long-term spinal health.
Start the Year with a Healthier Spine
Your back works hard for you every day, puts up with a lot - return the favour by making spinal care a priority this year. With good postures, regular movement, proper sleep and professional support, you can set yourself up for a comfortable and active year ahead.
References:
1. American Chiropractic Association (2023) Back pain facts and Information
2. National Institute of Neurological Disorders and Stroke. (2022) Low back pain
3. Harvard Health Publishing (2021) The importance of good posture
4. Mayo Clinic (2023) Back pain prevention
5. World Health Organization (2022) Guidelines on physical activity and sedentary behaviour
Dr. Christopher Walker
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