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Four Resolutions for a Healthier Back

Eat more vegetables. Stress less. Take the kids out to the park more often. You may already have a long list of resolutions for the new year. This year, honor your spine, too. With the help of your doctor of chiropractic, these simple steps can promote a healthier back for the new year.

Consider replacing your pillow or mattress.

Do you wake up with aches and pains? It could be time to purchase a new mattress or pillow. The American Chiropractic Association (ACA) recommends finding a mattress that evenly supports your whole body. There should be no gaps between you and the mattress when you lie down. When choosing a pillow, select one that supports your head and neck in alignment with the rest of the spine, whether you sleep on your side or back. Keep in mind that what works for your partner may not work for you- there isn't one mattress or pillow that fits everyone. Simple adjustments, such as adding foam padding, can help tremendously.

Re-evaluate your posture at work.

Americans spend an average of 44 hours at work every week- often behind a desk. To avoid poor posture that can lead to tension, back pain, and joint problems such as carpal tunnel syndrome, check that your chair is the right size and adjusted correctly, says the ACA. Do your feet rest comfortably on the ground? Does the chair offer lumbar support? Are you able to tilt or swivel easily while performing tasks at your desk? Also, be sure you have adequate light (so that you aren't straining to see documents or a computer screen), adjust your computer monitor so that it is at eye level, and wear a headset for longer telephone conversations. And don't forget to take frequent breaks and stretch throughout the day.

Learn how to lift correctly.

Many back injuries are caused by improper lifting of items such as luggage, backpacks or briefcases, storage boxes, or even groceries. But knowing how to lift properly can prevent serious injury. First and foremost, don't bend from the waist. Keep your back straight, and squat to reach the item. Then, keep it close to your body as you lift, and avoid twisting motions. When traveling, check all bags that weigh more than 10 percent of your body weight.

Eat right and exercise well.

Eating a balanced diet and getting regular exercise helps your body stay toned and tension-free- and promotes a healthy weight and a happier spine. Smart exercise and a good diet can also prevent osteoporosis, which affects over 20 million American women. To start, the ACA recommends eating out at restaurants less (to reduce the amount of unhealthful fats and sugars you consume) and adding more fresh fruits, vegetables, and whole grains to your diet. Aim for a minimum of 20 to 30 minutes of exercise, three or four days a week.

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Reviews By Our Satisfied Patients

  • "Dr Travis fixed my knees, keeps my tmj aligned, my migraines at bay and my boys playing sports. He's true blessing when your in pain. He keeps going til you are up and going. Thanks for all you do for me and my family"
    -Shirley B.
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  • "I Have Lost a total of 30lbs. by following the weight loss program here! Going to continue until I meet my goal!"
    -Amberlyn
  • "I am a hair stylist & salon owner. After 15 years of being hunched over & on my feet for many hours of the day, my arms started to be numb & my feet were literally giving out on me, causing me to fall for no reason. Dr. Standridge has restored my feet & neck to their correct positions to continue my passion! "NURSES & STYLISTS" GET YOUR FEET ADJUSTED!!!"
    -Anonymous
  • "Thank you Dr. Standridge, for helping me lose 2 pant sizes by doing the solodome & the Lipoplex shot. it WORKS people!"
    -Carla
  • "Dr. Standridge has helped my shoulder blades stay in line. He does a great job of keeping my hips in line while training for runs! Thanks Dr. Standridge!"
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  • "Dr. Standridge has helped my neck, shoulder (which has a tear & he's helped keep me from surgery), and ankles from being so painful. I can do daily taks with ease. Thanks!"
    -Kenda R.
  • "Dr. Standridge has kept my TMJ from acting up excessively with the treatment I am thankful to be in his capable hands!"
    -Krysta S.
  • "I had a lot of back/hip pain - couldn't stand for more than 2-3 minute - 6 weeks later and I'm pain free in my hip!"
    -Mike
  • "Thank you! Following the Solodome, Lipoplex & diet program, I can fit in clothes 2-3 sizes smaller & I feel fantastic! Thank you again to Dr. Standridge & staff!"
    -Stephanie
  • "Dr. Standridge helped me with sciatic nerve pain that left me unable to walk. Now I'm pain free & back to my normal routine! Thanks!"
    -Steve R.
  • "Thank you, Dr. Standridge, for helping with the joint pain I had in my hands & feet!"
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