Golden tips for
a healthy spine
Taking care of your spine isn't limited to chiropractic treatment. Integrating correct posture habits into your daily routine is the best way to prevent discomfort and pain, and to maintain your body's natural healing abilities.
When you are standing
Practice Postural Awareness
Good posture is the best prevention. Observe your silhouette and try to naturally correct your postural habits.
Lighten the Load
When performing static tasks like ironing or washing dishes, place one foot on a small step or footrest. This prevents you from excessively arching your lower back.
When you drive
The Correct Position for Entering and Exiting
First, sit in the seat and then put your legs in the vehicle. To get out, do the reverse. This protects your spine from sudden movements.
Optimal Support
Sit with your back well supported. Use a cushion or lumbar support if necessary and maintain an angle of about 110º between the seat and the backrest.
The secret is in the movement
Stay active! Choose the activity you enjoy most or that best suits you: running, hiking, dancing, surfing, playing tennis… or simply going for a walk. Movement has a direct positive impact on your physical and mental health. It's recommended to walk briskly for between half an hour and an hour daily to activate your body and eliminate excess fluids.
When you're sitting
Sit Up
Keep your back straight, aligned with your neck. Don't slump forward!
Avoid crossing your legs
You can cross your feet at the ankles, but avoid crossing your legs, as it unbalances the pelvis.
Adjust your workstation
If you spend many hours sitting, invest in an ergonomic chair with good lumbar support. If your feet don't reach the floor, use a footrest.
Move Every Hour
Get up, walk around a bit, and stretch. It's vital for loosening your joints, activating circulation, and oxygenating your mind.
When You Bend Over
Always keep your neck and spine as aligned as possible.
When you carry weight
Near the Body
Keep heavy objects as close to your body as possible. Moving them further away increases the strain on your spine.
No Turns and Loads
Avoid lifting or supporting weights with your body turned. Always face the object you are going to handle.
Height Limits
Do not reach or lift objects above your head.
When you bend down
Use your legs
When you bend down, bend your knees. Never bend your spine forward.
Keep your back straight
Use the strength of your leg muscles to lift weights, keeping your spine straight and stable.
While sleeping or lying down
Sleeping on your side
The best position is on your side, with your knees bent and a pillow placed between them.
Sleeping on your back
If you sleep on your back, place a small pillow behind your knees.
Never Face Down!
This posture increases the lumbar curve and generates harmful tension in the neck, shoulders, and arms.
The Technique for Getting Up
To get up, don't stand up suddenly. First, roll to one side, let your legs fall to the side of the bed, and use your hands to help you stand up.