Poor posture is one of the leading culprits behind back and neck pain. Whether you're hunched over a desk or slouching on the couch, you're placing unnecessary stress on your spinal discs and muscles.

The Fix: Be mindful of your posture throughout the day.

When sitting: Keep your feet flat on the floor, your shoulders relaxed, and your back straight against the chair. Use a rolled-up towel or a lumbar pillow to support the natural curve of your lower back. Your computer screen should be at eye level to prevent neck strain.

When standing: Distribute your weight evenly on both feet, keep your shoulders back, and stand tall with your head aligned over your shoulders. If you stand for long periods, consider a small footrest to alternate the weight on each foot.

Chiropractic Insight: Regular chiropractic adjustments can help correct existing misalignments caused by poor posture, but maintaining good habits is key to long-term spinal health.

Our bodies are designed to move. Prolonged sitting or standing in one position can lead to muscle stiffness and put pressure on your spinal discs.

The Fix: Incorporate "micro-movements" into your day.

Stand up and stretch: Set an hourly alarm to remind yourself to stand up, walk around for a minute or two, and do some gentle stretches for your neck and back.

Walk More: A simple 10-15 minute walk each day can do wonders. Walking improves blood flow to the spinal discs, strengthens supporting muscles, and keeps your joints lubricated.

Alternate positions: If you have the option, use a standing desk or find ways to alternate between sitting and standing throughout your workday.

Chiropractic Insight: Movement is a form of nourishment for your spine. A spine in motion stays healthy and flexible.

Your core muscles aren't just for a six-pack; they are the foundation that stabilizes and supports your spine. A weak core forces your back muscles to do all the work, leading to strain and injury.

The Fix: Dedicate just 5-10 minutes a day to simple core exercises.

Planks: Hold a plank for 30 seconds to a minute to engage your entire core.

Bridges: Lie on your back with knees bent and lift your hips to strengthen your lower back and glutes.

Bird-Dog: A fantastic exercise for balance and core control.

Chiropractic Insight: A strong core is your body's natural brace, protecting your spine from stress. Before starting any new exercise regimen, consult with a professional, especially if you have an existing back condition.

You spend about one-third of your life sleeping, and your sleep position can have a major impact on your spine's health. An unsupportive mattress or a poor sleeping posture can lead to morning stiffness and pain.

The Fix: Optimize your sleep environment for spinal alignment.

Sleep on your back: Place a pillow under your knees to reduce stress on your lower back.

Sleep on your side: Place a pillow between your knees to keep your hips and spine in neutral alignment.

Avoid stomach sleeping: This position twists your neck and arches your spine, which can lead to significant discomfort over time.

Invest in the right mattress and pillow: Choose a medium-firm mattress that supports your body's natural curves and a pillow that keeps your head and neck aligned with your spine.

Chiropractic Insight: A properly aligned spine at night allows your discs to rehydrate and your muscles to relax, preparing you for a pain-free day.

Back injuries from improper lifting are incredibly common, even with light objects. Bending at your waist to lift puts tremendous strain on your spine.

The Fix: Always practice safe lifting techniques.

Bend with your knees: Squat down to the object, keeping your back straight.

Engage your core: Tighten your abdominal muscles as you lift.

Keep it close: Hold the object close to your body to minimize strain.

Avoid twisting: Never twist or turn your back while lifting or carrying a heavy load. If you need to change direction, use your feet to pivot.

Chiropractic Insight: If you experience pain after lifting, it's a sign that your body's biomechanics are out of sync. A chiropractic check-up can help identify and correct the underlying issue.