HAPPY BELATED WORLD SPINE DAY. New York Magazine's Best Dr, Jonathan Stieber Shares 25 Ways to Celebrate
One of the most important days of your company's year just flew by. Did you take a time out to celebrate?
By: Stieber MD
"If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young," said Joseph Pilates. Exaggerated?
In honor of World Spine Day, board-certified New York orthopedic spine surgeon Dr. Jonathan Stieber shared 25 practical ways to stay young, stand tall and celebrate your spine.
CELEBRATE AT WORK:
1. Position your computer monitor so the top is just above eye level, use a keyboard shelf with a wrist-rest and angle that shelf slightly downward, and recline your chair back slightly and keep your back against it.
2. Motion is critical: Keep moving whether sitting or standing. Change your body's position frequently and take a two-minute break from sitting every half hour.
3. Stand up or pace when on the phone and break up long periods in front of the computer with stretching and walks.
4. Maintain proper posture. Work at an ergonomically correct workstation, whether at the office or home.
5. Drink plenty of water: It is good for your joints and reduces back pain.
CELEBRATE ON THE ROAD:
6. Empty your back pockets. It's what the center console compartments are there for.
7. Recline your seat back to about 110 degrees, use a seat pad for lower back (lumbar) support and keep your hands low — at 9 o'clock and 3 o'clock for city or aggressive driving, and near 5-6 o'clock when on the open road.
8. Take a 15-minute walk or stretch break for every two hours of driving. Sitting in one position stiffens back muscles.
9. Passengers: Keep your knees at a right angle. It supports the lower back better. Driver, do the same with your non-driving foot, or with cruise control, but only if you are entirely comfortable with it.
CELEBRATE ON THE COUCH:
10. Rest your feet on the ottoman or coffee table to place less strain on your heart.
11. If your tv screen is mounted up high, support your neck with a small pillow and wedge a small pillow behind your lower back.
12. Don't sit with your legs tucked up and turned to the side of your hips diagonally.
CELEBRATE IN BED:
13. Sleep on a mattress of medium firmness.
14. If you sleep on your back, put a pillow under your knees to help your spine maintain natural curvature.
15. If you sleep on your side, draw your legs up toward your chest and sleep with a pillow (full body is also okay) between your knees.
16. Sleeping on your stomach can flatten the natural curve of your spine and place the neck at an angle, often resulting in neck and back pain. But if you must do it, place a pillow under your lower abdomen to ease the strain.
CELEBRATE IN LIFE:
17. Exercise. It's one of the most important things you can do to prevent back pain and keep your joints fluid.
18. Quit smoking. It impairs blood flow, resulting in nutrient and oxygen deprivation to spinal tissue. It can also be a cause of persistent back pain or make existing back pain worse.
19. Avoid prolonged inactivity or bed rest.
20. Warm-up and stretch before exercise or physical activity.
21. Wear comfortable, low-heeled shoes.
22. When lifting an object, lift with your knees, keep the object close to your body and don't twist.
23. Don't "pop" your neck or back and don't look downward at your phone.
24. Stand tall. Shoulders back and down, your spine in a neutral position maintaining its natural curvature, and your knees slightly bent.
25. Regardless of your posture, it's critical for you to keep moving whether sitting or standing.
Dr. Jonathan Stieber is a board-certified, fellowship-trained orthopedic NY spine surgeon. He is a Director of the Spine Center at OrthoManhattan and a Clinical Assistant Professor of Orthopedic Surgery at NYU School of Medicine. Providing some of the top spine surgery NYC has available, Dr. Stieber has again been named a New York Magazine Best Doctor for 2019. https://www.stiebermd.com
485 Madison Ave, 8th Floor, New York, NY 10022
stiebermd.com, (646) 916-3962
Page Updated Last on: Nov 05, 2019