Simple Ways to Protect Your Spine at Work and Home

Discomfort related to the spine is something that many people experience. Whether it be a stiff neck after a long day at work, lower back ache after doing chores around the house, or tension headaches that appear after being out and about all day. Our main objective here at McNulty Chiropractic is to help you stay aligned for normal range of motion and a healthy posture. We do everything we can to improve your spine during your appointment, but there are also things you can do between chiropractic visits to support your spine long-term and protect it from injury. Consider your appointment with us as a “reset”, and think of your daily habits as maintenance to keep the reset in order. No matter what your life circumstances are, there is always something you can do to promote spinal health in a proactive way.

1. Optimize Your Workstation

Many people spend the majority of the day sitting, whether it be at in-person work, remote work at home, or in a vehicle. If you lack a supportive and comfortable seating position in these settings, there will be micro-stresses placed on your spine for hours at a time. This can cause more damage in the long run if not properly addressed. Here are a few tips to 

1. The 90-90-90 Rule: While you’re sitting,  your elbows, your hips, and your knees should all be bent at approximately 90-degree angles. This reduces strain on multiple levels.

2. Try to use eye level screens: The top of your monitor screen should be at your eye level if possible. Looking down at a laptop all day can significantly increase the weight of your head on your neck and upper back. This phenomenon is often casually called "Tech Neck”. If you use a laptop, stacking books or using something to raise it up can help prevent this.

3. Sit with uncrossed legs: Sitting with your legs crossed has the potential to create an imbalance in your pelvis. This, in turn,  will twist the lumbar spine and invite imbalance and subluxation. It can also help to keep both feet flat on the floor as much as possible.

2. Correcting “Text Neck”

Computers aren’t the only culprit for creating excessive anterior strain on the neck…smartphones are another likely suspect. When your chin is pointing downwards at your chest to use the phone for long periods of time, up to 60 lbs. of extra weight can be exerted on the cervical spine, a.k.a. the spinal bones and joints in your neck. 

To fix this in the future:

Hold your phone up closer to your face, in a way that is more level with your eyes. If you try this rather than pointing your face downward towards the phone, this is an immediate remedy for that extra strain. This could take some time to get used to, but it will absolutely be worth it in the long run. 

3. Learn How to Lift Heavy Items Safely

Without knowledge of the ideal technique, it is easy to fall victim to an unexpected back injury while lifting something heavy at home or at work. Even something as routine as picking up a delivery package, a laundry basket, or moving a chair can cause unintended strain and leave you with pain or discomfort. Use these tips to enhance your technique and lift objects safely:

1. Try the “Power Position”: Do not bend at the waist while your legs are straight. Squat down using your hips and your knees. Make sure you are moving straight up and down on a vertical plane, rather than loading the weight on a forward hinge or bend. 

2. Hug the Object: Make sure to keep the item you are lifting as close to your body as you possibly can. If the load is further away from your torso, it will place a much higher amount of stress on your lower back.

3. Keep your nose and toes together:  If you can, always avoid twisting your spine while you are holding a heavy item. If you need to turn for any reason, avoid twisting your back by moving your feet instead, so your nose and toes turn in sync.

4. Spinal Hygiene While You Sleep

On average, about one third of your life will be spent in bed sleeping. Waking up stiff might mean that your sleep position could be creating that unwanted tension. Use these tips to improve your sleep position for reduced tension: 

• If you sleep on your back: Prop up your knees using a small pillow to reduce lower back tension. 

• If you sleep on your side: Put a pillow in between your knees. This helps to keep your hips square and your spine aligned neutrally.

• If you sleep on your stomach: This is not generally recommended as it requires the neck to be in a bent position. However, many people can only sleep while facing downward. Strain can be decreased in this position by using either a flat pillow or no pillow under your head. Additionally, move a pillow under your hips to promote spinal alignment.

5. Exercises to Do Daily

A very simple and effective way to be proactive between adjustments is to incorporate exercise designed to strengthen the spine and the muscles surrounding it. These three simple movements are easy to add to your daily routine and will support you between visits.

*As with any exercise, always listen to your body and stay within a pain-free zone. If you experience pain with any of these, call us immediately and we will offer guidance and assess you as needed.

1.  The Doorway Stretch (Opens up your chest) 

If you find yourself regularly slouching, this can tighten your chest muscles, and pull your shoulders forward chronically. 

• How to do it: Stand in a doorway and place your forearms on the doorframe at the height of your shoulders. Hold your arms in this position and step one foot through the doorway until you feel a gentle stretch across your chest. Hold this for 30 seconds, and repeat as necessary.

2. Cat-Cow  (Mobility for your spine)
   This stretch mobilizes your spine and works well to alleviate tension.

• How to do it: While in a hands and knees position, inhale and drop your belly toward the floor and look up upward (Cow). Exhale while you arch your back toward the ceiling and tuck your chin downward (Cat). Repeat this slowly 10 times. (Adjust the frequency based on your comfortability with the exercise)

3. Chin Tuck (To promote neck alignment)
   This can be very successful for the reversal of forward head posture (FHP) caused by “Tech/Text Neck”.

• How to do it: Sit up straight, and draw your head straight backward (think about trying to make a double chin) without looking down. Hold this position for 5 seconds and then release. Repeat this 10 times for the best results.

6. Hydration: The Hidden Factor

While looking with an integrative health lens, hydration is very important mechanically. Intervertebral discs are filled with a jelly-like substance that is mainly composed of water. If you become dehydrated, these spinal discs can decrease in height and their ability to absorb shock may become degraded. We recommend drinking approximately half of your body weight in ounces of water each day to keep your discs "plump" and allowing for proper cushioning on impact.

As Always, Consistency is Key

Efficiently protecting your spine requires a bit of awareness and consistency. You don’t have to perfectly micromanage each movement; it is just beneficial to make small adjustments to your sleep position, sitting position, and movement patterns to allow your body to maintain its alignment and heal itself when necessary. After some practice, it will become second nature for you!  If your back and/or neck are giving you difficulty despite implementing most or all of these tips, it may be time for a reset. Contact us at 847-831-5252 or schedule online to plan your next adjustment with us!