Sleeping in the right positions can do wonders for back and neck pain. Experienced chiropractors recommend never sleeping on your stomach. They state that the best way to sleep is on your back with a pillow under your head and neck area and another pillow under your knees. If you're the kind of person who cannot sleep unless you're on your side, a pillow between the knees is recommended.
2. Safe Lifting Techniques
When lifting heavy objects, chiropractors suggest that you bend at the knees, avoid twisting, keep your back straight, and lift with your arm and leg muscles, not your back muscles. Keep your feet shoulder-width apart, bend at the knees, and lift as you straighten up. When taking part in repetitive lifting activities, make sure to take regular breaks so that you don't mess up your technique due to fatigue.
In this highly technological day and age, everyone is on their phones, and usually practicing bad posture while they're at it. As you text, search the web, watch videos, or scan social media sites, you are probably craning your neck down in a C-shape, with your chin close to resting on your chest. Chiropractors don't recommend this. Instead, they suggest that you hold the phone out with your hands at nearly eye-level, as craning your neck down to look at a low screen for extended periods of time is horrible for neck pain.
4. Use Car Headrests
We spend a lot of time in cars, traveling from place to place. So why not spend this time giving your neck some much-needed rest? According to chiropractors, resting your head on a car headrest will bring your head into a naturally comfortable position and will release any built-up tension in your overworked neck muscles.
Chiropractors state that having a mattress of medium firmness is a lot better for back and neck health. A mattress that is too hard can be rigid and unforgiving, while a mattress that is too soft will not offer enough support. Therefore, a mattress with medium firmness is best as it can help minimize any curvature of the spine during sleep.
6. Don't Crack Your Neck
Do you often pop or crack your neck? If so, we recommend that you stop, as chiropractors are strongly against it. Though it may feel like you are relieving pressure, in reality, you're probably just making it a whole lot worse. Popping or cracking your neck without chiropractic knowledge is likely to damage surrounding joints instead of fixing them.
7. Sit with Correct Posture
Posture is very important for back and neck health, whether you're standing, sitting, or sleeping. Try to sit up straight, but also avoid crossing your legs. Chiropractors recommend sitting with your feet flat on the floor, or flat on an elevated foot rest, reducing pressure on your lower back while you sit. Furthermore, if you're sitting at a computer for most the day, elevate the screen to eye level in order to promote good posture.