4 Tips for Back Care

Dr.Kimberly Huynh

Februry 28, 2023 · 4 min


Having a good posture can go a long way. Good posture helps the body function more efficiently. The spine is naturally curved in 3 parts, and maintaining the natural curves benefits the body’s physical state. Poor posture while sitting or standing puts stress on certain points of the body which can lead to joint dysfunction and muscle pain. Have your chiropractor assess your spinal alignment and show you proper posture.


Lifting and Bending

Improper bending and lifting can lead to injury. Carry objects close to your body, using your hips and knees to bend instead of your low back. Avoid bending for long periods of time. Take breaks as often as you can. You may want to consider a low back brace or support if you do repetitive bending and lifting to support your low back and prevent injuries. Ask us at the clinic to see if a lumbar support is appropriate for you.



Our bodies heal while sleeping. Sleeping position can affect your back health. Try sleeping on your back or side instead of your stomach. For most, sleeping on your back is beneficial to relieve pressure on the spine. A pillow placed between your knees while side sleeping can relieve strain on the spine and aid with back alignment. Aim to have a neutral spine to avoid added pressure and strains to the spine and body. Assure your mattress provides correct support. A study in 2015 found people with chronic non-specific lower back pain had less pain when sleeping on a medium-firm mattress. Assess if your pillow is at a proper height and is not the cause of your neck and shoulder pain. Consider an orthopeadic pillow to ensure correct neck alignment and add support. We carry orthopeadic pillows at the clinic.



Regular stretching, exercise, balanced nutrition, limiting toxins (i.e. alcohol, smoking, and drugs), and reducing stress can all affect your spinal health. Your chiropractor can provide you with specific exercises for existing conditions or make recommendations on physical activities appropriate for your age, condition, and health goals. Physical exercise with a proper diet can help maintain a healthy weight. Carrying additional body weight can increase stress to the joints and lead to pain. Choosing a healthy lifestyle now will benefit you for years.



Radwan, A., Fess, P., James, D., Murphy, J., Myers, J., Roony, M., Taylor, J., & Torri, A. (2015, October 19). Effect of different mattress designs on promoting sleep quality, pain reduction, and spinal alignment in adults with or without back pain; systematic review of Controlled Trials. Sleep Health. Retrieved February 22, 2023, from https://doi.org/10.1016/j.sleh.2015.08.001