At Rainey Chiropractic, we see how everyday habits impact posture and spine health. The good news is that with a few mindful adjustments, you can protect your spine and feel better from morning to night. Here’s how:

Morning: Start Your Day with Alignment in Mind

1. Stretch Before You Start
Gentle stretching in the morning wakes up your muscles and prepares your body for movement. Focus on your neck, shoulders, and lower back to ease any stiffness from sleep.

2. Avoid Looking Down at Your Phone
That early scroll through emails or social media? Try holding your phone at eye level instead of tilting your head forward. This helps prevent "tech neck," a common cause of neck and upper back pain.

During the Day: Supportive Habits While Working or Moving

3. Sit Smart
If you sit at a desk, keep both feet flat on the floor with your knees at hip level. Sit back in your chair with your lower back supported. Avoid slouching or leaning forward—your monitor should be at eye level to reduce strain.

4. Move Often
Take posture breaks at least once an hour. Stand up, stretch, walk around, or do a few gentle movements to reset your spine and keep blood flowing.

5. Be Aware of Your Shoulders
Whether you're typing, cooking, or driving, shoulders tend to creep up or roll forward without you realizing it. Check in with your body throughout the day and gently pull your shoulders back and down to release tension.

Evening: Unwind Without Undoing Your Efforts

6. Supportive Relaxation
While lounging on the couch or watching TV, try not to slouch or twist awkwardly. Sit with your back supported and consider using a small pillow behind your lower back for comfort.

7. Sleep With Spine Alignment in Mind
Your posture matters even while you sleep. Use a supportive pillow and mattress that keep your neck and spine aligned. Sleeping on your back or side (with a pillow between your knees) tends to be better for spinal health than stomach sleeping.

Bonus Tip: Let Chiropractic Care Keep You on Track

Even with great posture habits, everyday stress and movement can create misalignments in the spine. Regular chiropractic care can help keep your spine in proper alignment, reduce discomfort, and improve your posture naturally.

At Rainey Chiropractic, we’re here to help you stay aligned and feeling your best—whether you’re behind a desk, on the go, or relaxing at home.

Small posture improvements can make a big difference. Start today, and your spine will thank you.