Simple Strategies for Total Body Management

The simplest things can cause a chain reaction throughout your body. The way you sit, stand, walk and lay down are significant contributors to keeping you healthy and pain-free. The real question is, are you doing these things correctly?


Did you know your posture matters? It’s the way you hold your body but is needed to align body parts against gravity correctly. It is especially crucial as you sit, stand, lie down, or walk to keep the muscles working correctly and efficiently. Good posture also helps prevent back and other muscle pain and strain.

How can you correct this?


Try and take breaks whenever you can to avoid sitting in the same position for a prolonged time. Make sure your feet are on the floor or a footrest and do not cross your legs. Knees should be at or below hip level. Make sure your chair supports your lower and mid-back. Using an ergonomic chair can assist with this. If needed, use a back support. Shoulders should be relaxed and your forearms parallel to the ground.


Your weight should be distributed through the balls of your feet. Keep knees slightly bent, with your feet about shoulder-length apart. You should stand straight and tall, with shoulders pulled backward. The arms should naturally hang. Tuck your stomach in. Your earlobes should be in line with your shoulders. When standing for prolonged periods, shift weight from the toes to the heels, or equally from one foot to the other.

Laying down

First, you should have a mattress that reduces back pain and sleep with a pillow. Feather pillows are suitable for conforming to the shape of your neck. Memory foam pillows also adjust to the shape of your neck to assist with proper spinal alignment. Whichever pillow you choose, it should not be too high, or too stiff. This could lead to neck pain. Try to avoid sleeping on your stomach, as resting on the back or side is helpful. When sleeping on your back, put a pillow under your knees.

Get Relief From Your Pain and Practice Good Posture

Practicing good posture helps train your body to avoid strain. These tips should provide a basic framework for posture management. Health First Injury & Pain Centers can help educate you on additional ways to improve your posture while getting relief from back or neck pain.

Having an experienced chiropractor available can provide peace of mind. No one likes to walk around with back or neck pain. Our chiropractic services are designed to restore mobility and functionality in those areas that have caused you pain. For more information on our chiropractic services, give us a call today.

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