BEDDING

	Replace a worn out mattress. Don't slide a piece of plywood underneath it as a substitute for a new one.
	Buy a firm or semi-firm Chiropractic or Orthopedically designed mattress. Do not buy a waterbed if you don't have onealready.
	Use your pillow, preferably a Chiropractic cervical pillow, to support the neck, NOT the head. Keep your neck perpendicular to your shoulders. Do not sleep on a foam rubber pillow.

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POSTURE

	Do not sleep on your stomach. Sleep on your side with knees drawn up slightly or on your back with your knees elevated.
	Do not read or watch TV while lying in bed or on a couch, especially in a position where the head is propped up at a sharp angle.
	Do not do a sit-up to arise from bed. Turn to your side and swing both legs off the bed, while pushing yourself to a sitting position with the arms.

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BATHING

	Wash hair in the shower, not in the sink.
	Be careful when brushing, shampooing, or drying hair not to strain the neck.
	When bathing, sit rather than recline in the tub.
	Do not take a hot bath to relieve back pain, since heat may worsen spinal conditions. (Ice packs 20 minutes on, 40 minutes off do wonders for reducing acute inflammation.)

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SITTING

	Put soft chairs and deep couches on the "don't sit" list. Straight, hardback chairs are best.
	Buy furniture with a seat short enough to allow your back to rest flat against the furniture's back.
	When sitting, keep the neck and back in as straight a line as possible with the hips a little lower than the knees. Use a stool under the feet, if necessary.
	Do not cross the legs while sitting. Cross the feet at the ankles instead.
	Do not sit and work in one position for too long a period, and don't hunch over your work. Lean forward from the hips.
	If you must look down for an extended period, take frequent breaks to look up at the ceiling, stretching the neck backwards.

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DRIVING

	When getting in the car, sit down on the seat facing outward, and then swing both legs together into the car. When getting out of the car, reverse the motion.
	When driving, the car seat should be positioned so that it is possible to operate the pedals with the knees slightly bent. You should be able to operate the pedals using the feet and not the hips, legs, or back.
	Always raise the head restraint so it is even with the top of the head, not with the neck. An improperly positioned head restraint can worsen injuries from auto accidents. For more information see our section on drivers and passengers.

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WORKING

	When talking on a phone, don't cradle the receiver between the shoulder and ear. Hold it in the hand. (Headsets are best.)
	Don't wear shoes with heel heights over an inch and a half, and avoid changes between high and low heels.
	Do not stand with knees locked. If you must stand still for long periods of time, as with ironing or doing dishes, put one foot on a low (4-6 inch) stool to relieve pressure on the spine.
	Avoid leaning from an upright position. Bend at the knees and waist when scrubbing, waxing, etc.
	Do not reach and lift above the head. Use a ladder or footstool to avoid stretching the body beyond its normal limits.
	Avoid bending or stooping sharply and do not bend and twist.

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LIFTING

	Always keep the object being lifted nearest the vertical axis of your body, and never have your muscles over extended when lifting.
	Keep the back straight, and use the large muscles in the hips and legs to lift.
	Do not twist your body when carrying an object. Instead, turn the whole body using the feet.
	When lifting anything from a table, always bring it as close to the edge as possible before lifting.
	If possible, don't lift items out of a car trunk with both hands. Brace one arm against the side of the trunk and pull with the other.

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THESE SPINAL HEALTH HINTS HAVE BEEN PROVIDED AS GUIDELINES ONLY IN AN EFFORT TO REDUCE AGGRAVATION OF EXISTING SPINAL CONDITIONS AND IN THE HOPES OF PREVENTING NEW ONES. THEY ARE NOT A SUBSTITUTE FOR CHIROPRACTIC CARE OR SPECIFIC ADVICE FROM YOUR HEALTH CARE PROVIDER.