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SPINE ALIGN MANUAL

The thickness of your pillow should match the distance from the side of your head to the tip of your shoulder - a good rule of thumb to keep your neck aligned while sleeping. You should consider changing mattresses every eight to 10 years. Memory foam top covers may also be helpful. For most people, firm mattresses are the best strategy in order to provide the necessary support for their spine. You likely spend at least 1/3 of your life in your bed, so pay a little more attention to the quality of your mattress and how you sleep on it.

Make sure your computer screen is at eye level and centred in front of your chair, otherwise, you'll strain your neck and possible develop an abnormal curvature.

That's a good position for your head, neck, and shoulders, but it should still feel relaxed. Then, reach for the ground and drop your shoulders.

Instead of trying to hold perfect posture all day long, try this: Shrug your shoulders, then turn your palms forward.

For instance, every 30 minutes or so, you might lean back occasionally or shift from one side to the other.

Try to change up your position throughout the day so you aren't holding the same position all the time.

At home, use cushions to support your back and prop your legs up while watching television. Make sure your office chair is adjustable (so you can customize it to your dimensions) and try to get one with lumbar support for your low back. X Research source Many people have sedentary jobs where they sit for most of the day, so the height, comfort and support of chairs are crucial. Maintaining good posture while you sit, walk and sleep is probably the most important thing you can do for the health of your spine. This article has been viewed 1,716,704 times. This article received 12 testimonials and 82% of readers who voted found it helpful, earning it our reader-approved status.

WikiHow marks an article as reader-approved once it receives enough positive feedback. There are 13 references cited in this article, which can be found at the bottom of the page. Karen is a member of the American Physical Therapy Association (APTA) and is an official spokesperson for the APTA as a member of their media corps. Karen holds a Master of Science in Physical Therapy and a Doctor of Physical Therapy from Misericordia University.

SPINE ALIGN MANUAL

With over 20 years of experience, she specializes in a comprehensive approach to practicing physical therapy utilizing therapeutic exercises, manual therapy, pain education, and home exercise programs.

Karen Litzy, PT, DPT is a licensed physical therapist, international speaker, owner of Karen Litzy Physical Therapy, PLLC, and the host of the Healthy Wealthy & Smart podcast. This article was co-authored by Karen Litzy, PT, DPT.