Anderson Chiropractic

Health Tips

Hydration - Water

Drink at least half your body weight in ounces per day (don't worry ... your bladder will adjust if you are not used to drinking this much).
Sitting

Avoid crossing your legs at the knees, this can aggravate back conditions and interfere with circulation.

Sit with your feet flat on the floor or use a footstool to lift your knees slightly higher than your hips.

Do not sit with a wallet in your back pocket.
Desk/Computer Work

Elevate materials/computer screen to avoid looking down for long periods of time.

Take frequent breaks if you sit for long periods of time.
Phone Use

Avoid cradling the phone between your neck and shoulder. Use a headset or speaker if possible.
Lifting

Avoid twisting your body when lifting.

Bend your knees, not your waist, when lifting.

Hold the object to be lifted as close to your body as possible.
Resting/Sleeping

Use a cervical pillow that supports your neck and spine.

Get plenty of sleep.

Avoid using the sofa arm as a pillow or watching TV in bed.

Sleep on your side or on your back. Avoid sleeping on your stomach.

	Anderson Chiropractic PC 206 East McMurray Rd. McMurray, Pa. 15317 Phone: 724-941-5805 Fax: 724-941-5806	Hydration - Water Drink at least half your body weight in ounces per day (don't worry ... your bladder will adjust if you are not used to drinking this much). Sitting Avoid crossing your legs at the knees, this can aggravate back conditions and interfere with circulation. Sit with your feet flat on the floor or use a footstool to lift your knees slightly higher than your hips. Do not sit with a wallet in your back pocket. Desk/Computer Work Elevate materials/computer screen to avoid looking down for long periods of time. Take frequent breaks if you sit for long periods of time. Phone Use Avoid cradling the phone between your neck and shoulder. Use a headset or speaker if possible. Lifting Avoid twisting your body when lifting. Bend your knees, not your waist, when lifting. Hold the object to be lifted as close to your body as possible. Resting/Sleeping Use a cervical pillow that supports your neck and spine. Get plenty of sleep. Avoid using the sofa arm as a pillow or watching TV in bed. Sleep on your side or on your back. Avoid sleeping on your stomach.