Chiropractic patientPractice good posture.

Poor posture can aggravate and even cause back, neck and shoulder pain.

To help avoid this, always:

STAND with your head high, shoulder blades relaxed and wide.

Keep your knees rolled out from your hip, pointing forward. Lift the arch of your foot and the keep weight over the whole foot.

SIT with your knees slightly apart, slightly lower than your pelvis.

Maintain your weight resting between your pubic and sit bones.

Keep your back and neck tall and try to keep the natural curve in your lower back.

Do not let your chin poke forward. If you must sit for long periods consider a back support and take frequent breaks.

LIFT with feet apart and instep high. Slightly rotate knees outward and bend at the knees and hips. Keep your back as straight, chin back and shoulders down and wide. Push up using thighs and buttock muscles.

SLEEPING OR RESTING: Get enough sleep. Find a comfortable position. Use a good mattress, supportive but not too hard and a pillow that supports your neck, not too thick not too thin. A pillow between or under your knees can ease the pull on the back.

AVOID stretching first thing in the morning, especially if it involves bending or twisting. Get up and move throughout the day and if you are sitting, regularly stretch and straighten up.

EXERCISE:  It may be necessary to avoid high impact activities, such as running initially if in pain. But keep active – cycle, swim, walk, anything you like. Pilates, Yoga and gym classes focus on core strength and general fitness. Where asTai-chi and Quigong are good for coordination, core strength and balance.