Spinal Wellness Tips

Working at a Desk

We see many desk-related posture issues at our clinics across Garland, Mesquite, and Dallas–Lake Highlands. To protect your spine:

• Stand up and stretch every 30 minutes.
• Use a chair with strong lumbar support.
• Keep both feet flat on the floor; use a footstool if needed.
• Adjust your screen so it sits at eye level.

These adjustments help prevent neck tension, headaches, and mid-back strain commonly seen in office workers.

Lifting

Improper lifting is a major cause of acute back injuries for patients in all three of our locations.

Follow these steps to avoid injury:

• Squat down, keeping your back straight and bending at the hips and knees.
• Keep your head up and chest open.
• Hold the object close to your body.
• Lift with your legs, not your back.
• Never twist while lifting—turn your whole body once standing upright.

Safe lifting is essential whether you’re moving boxes, lifting at a warehouse job, or handling household chores.

Warming Up for Physical Activity

Sports and physical activity are common in Garland, Mesquite, and Lake Highlands—from school athletics to weekend recreation. Even light activities require proper preparation.

• Warm up with gentle stretching or light movement for 5–10 minutes.
• Avoid sudden or explosive movements when your body is “cold.”

A proper warm-up reduces the chance of muscle pulls, strains, and spinal stress.

Talking on the Telephone

Tech-neck and phone-related neck issues are increasing among patients across Dallas, Mesquite, and Garland.

Protect your cervical spine by:

• Using a headset, wireless earbuds, or speakerphone.
• Avoiding cradling the phone between your neck and shoulder.
• Keeping your head upright, not tilted downward.

These habits reduce tension in the neck, shoulders, and upper back.

Resting or Sleeping

Quality sleep posture is critical for spinal health, especially for patients who come to us from Garland, Mesquite, and Lake Highlands with chronic neck or low-back issues.

• Choose a pillow that keeps your neck aligned with your spine.
• Avoid stomach sleeping—it strains the neck and lower back.
• Side or back sleeping with proper support is ideal.
• Use a mattress that supports your body’s natural curves.

Good sleep posture allows your spine to recover from daily stress.

Spine Time Chiropractic – Local Care for a Healthy Spine

Patients throughout Garland, Mesquite, Dallas, Lake Highlands, Rowlett, Sachse, Sunnyvale, and East Dallas trust Spine Time Chiropractic for:

• Spinal adjustments
• Posture correction
• Sports injury care
• Auto and work injury treatment
• Shockwave therapy
• Class IV laser therapy
• Long-term spinal wellness

For personalized spinal wellness guidance, schedule a visit at your nearest Spine Time location.