The Healthy Back Checklist

Align Your Posture:
Engage your core by drawing your naval inward and upward. This will also help bring your low back into a neutral position and prevent it from swaying forward.
Without arching your middle or lower back, draw the shoulders blades together on the back. You will feel the hunch come out of the upper back and the chest should feel nice and open.
Draw your chin slightly back so that your ears stack right over your shoulders.
Relax your shoulders down and away from your ears

At your Desk:
Elevate your computer screen so it is at your eye level. Looking down places unnecessary strain on your neck and back.
Sit up tall and try to keep your elbows next to your ribs as you are typing, rather than reaching forward with your arms.
Get up and take a brief walk around the office at least once every hour. It is important to keep your body moving as much as possible.
Always hold your cell phone at eye level when you are texting. Avoid looking down at your phone because this strains your neck. "Text Neck" is a major problem these days.

Diet and Nutrition:
Drink plenty of water. Your vertebral discs are made mostly of water so it is important to keep them hydrated so they remain supple and strong.

Lindstrom Chiropractic Clinic offers a broad range of services to address musculoskeletal disorders, including chiropractic, of course, therapeutic massage, deep tissue laser therapy and rehabilitative exercise - all in one clinic.