Tips for Avoiding Back Pain from Our Denver Chiropractors
Adjust Your Workspace for Optimal Posture
If you spend 8 hours per day at a desk, proper posture becomes all the more vital. Chiropractors recommend adjusting your chair to ensure your feet are flat on the floor, knees at a 90-degree angle, and your back is supported. Your computer monitor should be at eye level to avoid neck strain. If necessary, use a stand or a stack of books to elevate the monitor.
Your keyboard and mouse should be positioned so that your elbows also maintain a 90-degree angle. While this positioning is healthier than slouching or straining, remaining in a static, seated position of any kind for long periods is still unhealthy for your body, especially your back. Take short breaks to stretch and walk to avoid stiffness. Regular movement disrupts the sustained postures that contribute to spinal health issues.
Learn Effective Stretching Techniques
If you're looking to improve flexibility, reduce muscle tension, and enhance your physical performance, you should be incorporating regular stretching exercises into your daily routine. This article from Healthline outlines 8 effective stretching exercises specifically for mitigating back pain. Each stretch should be performed in a controlled manner without bouncing or jerking to minimize the risk of injury, especially if you’re starting off from a limited range of motion. Listen to your body and never stretch to the point of pain.
Choose the Right Mattress and Pillow
In the opinion of our Denver chiropractors, a mattress should support your body in a neutral position, where your spine has a natural curvature and your hips, shoulders, and head are supported in proper alignment. An overly soft mattress may cause your body to sink in, leading to improper posture, while a too firm one can exert additional pressure on the spine.
Similarly, the selection of a pillow should align with your preferred sleeping position to maintain the natural angle of your neck. Side sleepers might benefit from a thicker pillow to keep their neck and head in the middle of their shoulders, back sleepers need a flatter pillow to maintain the neck's natural curvature, and stomach sleepers may opt for a very thin pillow or none at all.
Incorporate Strength Training
Strength training, involving weights or resistance bands, can help you develop strong muscles that are less susceptible to injury and fatigue during daily activities. Core training isn’t just for building 6-pack abs, it helps your musculature to more effectively share the load of your weight and movement, avoiding additional stress on your back. Remember, training should be a consistent part of your weekly routine for optimal results.
Explore the Role of an Affordable Chiropractor in Denver
Chiropractic technique is not only reactive but also preventative. An affordable chiropractor in Denver can give you valuable insight into avoiding future back pain in addition to treating injuries or existing discomfort. Chiropractic care offers a non-invasive, hands-on approach to health that can be effectively combined with physical therapy and acupuncture in a holistic manner. Ideal Health Chiropractic has improved the quality of life for countless patients suffering from back pain, and we can help you too.
Follow the steps outlined in this article and schedule an appointment in downtown Denver or Highlands Ranch with a trusted chiropractor to make your back pain a thing of the past.