Tips for a Healthy Back

Focus on Health:

Tips for a Healthy Back

Adapted From: Canadian Chiropractic Association

 ???????When your back hurts, many other things suffer, too. Your energy is lower and your favourite activities can become sidelined. Everyday activities such as getting in and out of the car, lifting a child or carrying groceries can become painful and tiring. Even if you are not feeling sore, your back may be stressed and headed toward injury. How well does your back score?


  1. Good posture

A healthy back can hold itself up straight with relatively little effort. Slouched posture puts stress on your spine, and even your lungs and stomach.

2. Ease of movement

Ease of movement means lack of stiffness or limitations when doing things like getting in and out of a chair or car, or bending over to pick up something. If you are usually stiff, your back may need a tune-up.

3. Range of motion

Range of motion is about your ability to bend and turn your torso. For example, can you:

  • Turn your chin to your shoulder?
  • Go past your knees when bending forward to touch your toes?
  • Reach your knees with your fingers when bending sideways?
  • Tilt your head far enough back to see the ceiling without bending your back?

Reduced flexibility may be a sign that your spine isn’t moving properly

4. Performance

A healthy back should be able to sustain physical activities such as gardening or spring house cleaning, without being so sore the next day that you can hardly function. It’s OK to be a little stiff, but not to the point where you have trouble moving.


  • Be posture-conscious when sitting, standing, and even sleeping – sleeping on your back or side is best for your spine.
  • Build core muscle strength – that means the muscles in your abdomen, back and sides. These muscles hold your spine upright.
  • Stay well-hydrated to keep the discs of your spine cushiony, so they can do their job.
  • Practice good nutrition for healthy bones and muscles, and to prevent osteoporosis.
  • Take frequent stretching breaks to keep your back limber.
  • Practice safe lifting techniques. Keep your back straight, bend your knees and use your leg muscles to lift.

Think about your back before it hurts! A lack of pain does not mean everything is working properly. A spinal assessment, especially after a fall or sprain, is a good investment in your back’s health.


Carrying a heavy load can lead to poor posture and a distorted spinal column. Over time this can cause muscle strain, headaches, back, neck and arm pain, and even nerve damage.

backpack2A heavy backpack carried on one shoulder forces the muscles and spine to compensate for the uneven weight. This places stress on the mid and lower back.

Both shoulder straps should be used and adjusted so the backpack sits flush against the back, but not too tight – if you can’t slide your hand between the backpack and your child’s back, the backpack is too snug.

Yobackpackur child’s backpack should only contain what is needed for that day.

Place the heaviest objects close to the body and light or odd-shaped objects away from the back.


FINAL ppk Headshot


If you have any questions about how to best prevent back injuries for youself or your children, please contact Dr Ting during our office hours or ask her at your next visit.

Recipe: Tex-Mex Rice Recipe

From: Dayle Tengnagel, RMT

Serves: 6-8

tex mex riceIngredients

  • 2 cup uncooked brown rice
  • 1 onion, chopped
  • 2 tablespoons canola oil
  • 1 green pepper, chopped
  • 4 cups water
  • 1 tablespoon chili powder
  • 1 teaspoon salt
  • Cooked chicken
  • Diced tomatoes
  • Club House La Grille Fiery Habanero spice mix (optional)
  • Smoked Paprika (optional)


  1. In a large skillet, saute rice and onion in oil until rice is browned and onion is tender. Stir in the green pepper, water, chili powder and salt (optional: add Club House La Grille Fiery Habanero spice mix or Smoked Paprika) Bring to a boil. Reduce heat; cover and simmer for 20 minutes or until rice is tender. Stir in tomatoes and cooked chicken; heat through.

Did you know?

backpack loadA full backpack should be no more than 10 per cent of the wearer’s body weight.


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