Back | Rule 3

Rule 2: Keep your chin in and back straight for a HEALTHY spine!

Only you can help keep a HEALTHY spine! By keeping your chin in and back straight all day long, you can prevent aches and pains and improve your health. If not, you might have back pain, headaches, fatigue and mood swings. Plus, by maintaining good posture you will feel great and your appearance will look tall and confident!

Here are some tips that will help you’re spine stay HEALTHY.

• Don’t stay in one position for too long; get up and move around.
• Sleep on a firm, comfortable mattress or put a small pillow under your neck and a rolled towel at your lower back.
• Read books at eye level.
• Exercise! Try swimming or martial arts.
• Wear comfortable shoes.

Be careful with that backpack!

Wearing a backpack is a convenient way to carry your books around, but be careful because it could be hurting your back. Here are some tips for wearing your backpack. 

• Wear both straps to distribute the weight evenly.
• Put on and remove backpacks carefully. Avoid excessive twisting.
• Wear the backpack resting evenly over the middle of the back. The backpack should not extend below the low back.
• Adjust the straps so they are not too loose but still allow for free arm movement and ease in putting on and taking off the backpack.
• Keep the load at 10-15 percent or less of your body weight.
• Carry only those items needed for the day with the heaviest items closest to the back.

When selecting a backpack try selecting one with:

• A padded back
• Hip and chest belts
• Multiple compartments
• Reflective material to enhance visibility at night

Source: American Chiropractic Association.  www.acatoday.com

Links for more Information

Proper posture is the foundation for good health. Click here.

Back pain: tips for prevention. Click here.

Information on posture and back pain. Click here.

How to maintain proper back posture when lifting your child.
Click here.

Chiropractic care for treating scoliosis. Click here.
           
Chiropractors and conditions they help treat. Click here.

Back | Rule 3

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