Back & Neck EBook - US

Step 1: Improve Your Posture (cont.)

5. If your job or activities require you to be sitting for long hours, make sure that you get up and move around every 20-30 minutes for 1-2 minutes to give your back a break 6. When sleeping, try to sleep on your back or side. Ideally, use a pillow under the back of your legs when lying on your back and between your knees when lying on your side. This keeps your spine in better alignment 7. When you first get intobed in the evening, lie on your side for 10minuteswith a pillow between your knees and legs tucked up close to you in a fetal position. This allows the discs between your spinal vertebrae to rehydrate after being compressed during the day

Posture helps your joints heal The strain of daily activities causes inflammation deep in the tissues of the spine. This in turn irritates nerve endings, causing aches and pains. Proper posture helps to reduce the strain on the spine throughout the day, reducing the build up of inflammation. How physical therapy helps your stride Physical therapists are experts in posture and evaluating alignment of the body. Our well-trained physical therapists have years of medical training to spot deviations in your body alignment due to compensation and underlying problems. Often the painful area is compensating for poor posture and alignment in other areas. By working on these other problem areas, better posture can be restored, allowing your body to function normally and move through a pain free range.

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