Take care of your back

5 Ways to Keep Your Spine Healthy and Happy

Whether it’s a herniated disc, spinal stenosis, or strained muscles, it can take some time to diagnose and treat the causes of back pain. And all the while, you’re trying to navigate health insurance, work and family life, and everyday stressors—all while dealing with your back pain.

This blog is written to highlight a few fairly simple things you can do to help achieve some level of comfort and pain relief.


Core exercises like the bridge can help you strengthen abs and back muscles. See: Abdominal Exercises and Back Exercises – Getting Started

5 simple tips to help keep your spine as healthy as possible:

1. Let your spine really rest while sleeping.

While you’re lying down, all the structures in your spine that have worked hard all day finally have an opportunity to relax and be rejuvenated. To make the most of this time, you need a mattress and pillows that allow your spine to rest in a supported and comfortable way.

See Mattresses and Sleep Positions for Each Back Pain Diagnosis and Best Pillows for Different Sleeping Positions

Your choice of mattress and pillow is largely based on personal preference, your preferred sleep positions, and your specific back or neck problem.

As long as you’re choosing a mattress to ensure the best support and sleeping position for your condition, there are many available types of mattress can be helpful.

See Mattress Guidelines for Sleep Comfort

2. Exercise your core to strengthen abs and back muscles.

Your core muscles—your lower back and abdominal muscles—need to be strong and supple in order to support your spine and take pressure off your lower back.

Watch: Video: 5 Overlooked Tips to Protect Your Lower Back

Unfortunately, for most of us our core muscles are rarely used during everyday activities; they need to be toned through specific, targeted exercises. These exercises are simple and can be performed in 20 to 30 minutes as part of a daily routine.

Read more: Core Body Strength Exercises


3. Your shoes need to support your spine.

Whether you’re walking for exercise or just to get where you’re going, the shoes you wear play an important role in supporting your lower back. Good shoes provide a supportive base that helps the spine and body remain in alignment. For example, make sure the area of the shoe that fits the back of your heels is snug, but not overly tight, as a good fit in the heel prevents over pronation or supination—or too much rolling of the foot to the outside or inside.

Read more: Guidelines for Buying Walking Shoes

Also, consider using shoe orthotics or inserts if you need further balance or support.


Massage has many therapeutic benefits. See: Can Massage Help Your Back Problem?

4. Enjoy the benefits of massage.

Did you know that massage has a number of therapeutic benefits in addition to general stress relief? A good massage will help increase endorphins—the body’s natural painkiller—in your bloodstream, which in turn may allow you cut back on pain medications. Massage can also encourage blood flow, which in turn brings healing nutrients to the affected area and can speed healing.

Read more: Massage Therapy Considerations for Lower Back Pain

While it’s not the same as going to a massage therapist, having a massage chair in your home can be a practical and easy way to get some of the benefits of a shiatsu or Swedish massage.

See Massage Chairs for Pain Relief


5. Practice good ergonomics while sitting—and limit total sitting time.

The discs in your lower spine are loaded 3 times more while sitting than standing, so long periods of sitting can create or aggravate a painful back condition. Moreover, when sitting at a desk and/or looking at a computer screen, our natural tendency is to slouch and lean forward, stressing our lumbar discs even more.

Choosing the right office chair and practicing good posture while seated play an important role in promoting good posture and supporting the natural curves of your back.

See Office Chair Advice

It’s also important to do whatever you can to avoid sitting for long periods. Get up to stretch and walk around every 20 to 30 minutes, try working at a standup desk for at least part of the day, or get up and pace around when talking on the phone. The spine is meant to move to stay healthy, and movement fuels the spine with healthy nutrients.

See Easy Exercise Program for Low Back Pain Relief

The topics covered here are simple ways to help support your spine and overall back health. Even when you are in serious pain and are undergoing extensive medical treatments, we encourage you try to remember the simple things you can do for your back—even small changes can help with the healing process over time.

Watch: Video: 3 Simple Ways to Indulge Your Spine

Learn more:

Ergonomics of the Office and Workplace: An Overview

Good Posture Helps Reduce Back Pain

  • Progressive weakness
  • Clumsiness or poor balance
  • Pain that persists or worsens beyond a couple of months
  • Bowel or bladder changes that may be caused by spinal cord or nerve roots being compressed

How to maintain spine health

As you age, there are a number of steps you can take to maintain your spine health, including the following:

  • Avoid or quit smoking, which has a significant negative effect on healing of the spine: “Patients tend to heal faster when they don’t smoke,” Dr. Goyal says. “The effect of the medications we use, the therapy, the injections, and the surgery are all impacted by smoking.”
  • Eat a nutritious diet. Focus on vegetables, fruits, lean meats and whole-grains.
  • Exercise and include activities like yoga to achieve core strength (abdominal wall and muscles in your back and neck) to support your spine.
  • Maintain an ideal body weight to relieve pressure of extra weight on your spine.

The bed rest myth

If you do have back pain, Dr. Goyal advises, you want to stay as active as possible and not just stay in bed for several days. The weaker your muscles get, the more back pain and problems you’ll have.

“You want to stay active. Continue walking, doing your normal activities, etc.,” he says. “Then do other activities such as exercising as tolerated.”

8 Myths About Your Back — Busted

7 Ways To Look After Your Back

Healthy Life

We all know that spending too much time sitting down, being overweight and having poor posture contribute to back pain risk, but there are some less obvious factors, too.

We all know that spending too much time sitting down, being overweight and having poor posture contribute to back pain risk, but there are some less obvious factors, too.

Your footwear

You may not be surprised that high heels put stress on the spine, but ultra-flat shoes like ballet pumps are also a no-no for backs. And you guys are not of the hook either — if you wear flip-flops or other backless styles you are at risk too. This sort of footwear requires you to tense your feet which in turn puts added stress on your body, including your back. The best heel height for your back is around one inch. And don’t think that wearing trainers all the time lets you off the hook: running shoes wear out after 400 to 600 miles (approx 650 to 950km) of use and no longer provide sufficient shock absorption and support.

Your workouts

While being sedentary is bad for your back, suddenly launching yourself into vigorous activity isn’t helpful either, as the muscles, joints and connective tissues simply aren’t geared up for it. The key is to build up the challenge slowly, and, even more importantly, to practice perfect technique, whether you are doing a back stretch or picking up your child. Make sure you get a balance too — sports like golf or tennis can build up the muscles on one side of the body more than the other, causing imbalance issues. Regular stretching and strengthening can combat this.

Your mattress

You might think that a rock hard mattress is just the thing for your back, but a 2003 Lancet study dispelled the popular belief that firm mattresses are best for people with low back pain. In a randomised trial, mattresses of medium firmness were found to be more effective in alleviating symptoms of back pain. Also the state of your mattress needs to be addressed — if it’s an old one that you inherited from someone else that has seen better days it might be time to treat yourself to a new one.

Your workstation set-up

Having your computer even slightly off-center, or too far away so that you have to crane your neck forwards, puts undue pressure on the spine and causes tension to build up. Make sure that your chair, monitor, telephone and any other equipment you use are all correctly sited. Good body posture is really important, so try to avoid slumping over your desk, get into the habit of doing a body scan every half an hour or so to make sure you are sitting upright on your chair with relaxed shoulders. And if you spend two hours or more on the telephone each day, you absolutely, definitely need a headset.

Your baggage

Whether it’s a laptop bag, a briefcase or an overstuffed handbag, always carrying your stuff on the same shoulder or in the same hand will eventually cause postural changes in your spine, putting extra stress on one side. If at all possible, use a rucksack that distributes weight evenly — or at the very least, swap sides regularly. And do regular bag clear-outs so you aren’t carrying unnecessary weight!

Your car

Seat set-up is part of the issue, so always adjust the position to suit you and use cushions if necessary — but the vibration of the car itself can cause back pain. According to the charity BackCare, people who drive over 25,000 miles (40,000km) per year for work are off sick with a bad back seven times more often than non-drivers. Take regular breaks — and don’t just sit in the service station, walk around and stretch.

Your sex

While back pain affects men and women, there are gender differences. Men are more likely to have short, sharp attacks of back pain or suffer an acute back injury, while women’s pain tends to be lower-level but longer lasting and caused by repetitive actions, domestic work and child care. Back pain affects 40 to 60 per cent of women during pregnancy, while period pain can also trigger an attack. And ladies, if you are prone to lower back pain, lose the skinny jeans: research shows that skin tight trousers prevent you using correct biomechanics when you are bending your knees or twisting.

10 Ways to Keep Your Back Healthy

The spine is the pillar of the body, providing the foundation for the upper and lower extremities to attach. Our spines withstand significant forces all day long, and over time back pain can become a significant obstacle to everyday living.

However, there are many ways we can take good care of our backs. Here are a couple tips to help you keep your back healthy and strong.

Watch Your Posture While Sitting

Sit in chairs with back supports, and use a lumbar roll to maintain the normal curve of your low back. Ensure that the height of your chair is such that your feet can rest flat on the floor with your knees and hips level. The average American sits nine hours a day. Do not sit longer than one hour without getting up to stretch or move!

Stand Smart

Maintain the normal curves of your spine while standing. When standing tall, you should be able to draw a line down through your ear, shoulder, hip, and ankle. Wear good shoes and consider using a standing desk mat if you stand a lot during work, and make sure to take periodic breaks from standing.

Lift Correctly

Lift objects by using the strong muscles in your legs. Get close to the object, bend your knees and your hips, and maintain the normal curve of your low back. Do not twist when lifting or carrying items. Think about the tasks you perform daily at work or home, and minimize lifting and carrying objects. Rolling carts and other strategies can help reduce back strain.

Exercise Regularly

Individuals who exercise regularly will generally experience better health, reduced back pain, and less stress. A good exercise program should have a stretching component, a strengthening component, and an aerobic component. Maintain the mobility of your spine by stretching daily, and strengthen your core and extremities several times a week.

Strive to get regular cardiovascular exercise three to five days a week. Choose activities you like such as walking, swimming, dancing, or riding a bike!

Quit Smoking

Smoking increases the likelihood of back pain. It is thought that smoking reduces the blood supply to the discs between the vertebrae and this may lead to degeneration of these discs. Talk to your physician about quitting. There are many smoking cessation options that may work for you, and it will improve more than just your back health!

Keep Moving, Even When You Have Pain

The majority of back pain is mechanical in nature, and will likely reduce with gentle movements, stretching, and walking. As tempting as it may be to stay in bed when you are hurting, remember that you will likely feel better by getting up and gently moving and walking.

Maintain A Healthy Diet

Try to maintain a healthy diet and weight, as extra weight can impact stress on your back.

Stay Hydrated

The average adult is approximately 60% water, so staying hydrated is beneficial for all aspects of health. In general, an adult should drink half of their body weight in ounces each day. For example, if you weight 180 lbs. you should drink 90 ounces of water daily.

Get Regular Sleep

Ensure that you get a good night’s rest on a regular basis — your spine needs the rest too. The discs in your spine hydrate when you lie down to sleep.

See Your Physician

Make an appointment to see your physician for back pain that is progressively worsening, and for back pain that is no better or worse after changing positions and activities.

Ready to put an end to chronic neck or back pain? Find an Ochsner Healthy Back location.

Focus on Ergonomics

We cannot stress the importance of ergonomics at work enough, especially if you work a desk job. If you missed our blog on ergonomics, it’s worth reading over to help you set up your desk in order to best protect your back and neck. Ergonomics is the study and practice of proper body mechanics. These can make a huge difference when you need to sit for extended periods of time, especially for work on a computer.

Lift Correctly

If you’ve ever had to pick up a heavy moving box, or even a child, you probably know there is a right way to pick something up and a wrong way. The right way helps to protect your back, and it’s worth taking the time to always lift something correctly, no matter how heavy. Keep these tips in mind whenever you lift something moderately to substantially heavy.

  • Always lift from and bend at the knees, and do not bend at the waist.
  • Keep your upper back straight, and utilize good posture.
  • Hold the item close to your chest.
  • Make sure you have a clear path before you lift anything.
  • Don’t be afraid to ask for help or to team carry an item.

Focus on Posture

Your spine is designed to be in a specific “S” curve. When you don’t stand up straight or hold your shoulders appropriately, this shape can change. Taking the time to focus on your posture, even for just five minutes a day, can make a difference in your overall spine health. Proper posture makes sure you use the right back muscles and doesn’t put excess strain on other parts of your spine that are more susceptible to injury.

Maintain a Healthy Weight

You might be surprised how much maintaining a healthy weight can help your spine health. Just like all the joints in your body, the spinal discs are comprised of soft tissue. When you weigh more than what a doctor would recommend, you’re placing additional stress on this soft tissue that it is not designed to handle. It can lead to premature wearing of these tissues and cause additional pain. Reducing your weight by even a little can start to make a difference every day when you step out of bed.

Reduce Your Stress

This may sound like a no-brainer, but stress can have a direct impact on your back pain levels. The more stress you have in your life, the worse your back pain can get. Taking time to work on coping and relaxation techniques in order to reduce undue stress in your life can substantially reduce how much back pain you experience, no matter the actual cause. Stop by a yoga class regularly, practice Mindfulness breathing techniques, or take a hot shower and use that time to decompress and reduce your stress levels. You’re sure to see how much of a difference it will make for your back pain.

When you hurt and are in need of back pain treatment, the Spine Institute of North America is ready to help you. Specializing solely in back pain, our doctors are experienced in a wide variety of conditions and treatments to help you reclaim your life. Schedule an appointment at one of our New Jersey locations in order to get started on the road to recovery and better spine health.

8 Tips for a Healthy Spine

Millions of people are affected by back pain every day. And beyond living with the pain itself, this kind of condition can diminish your quality of life, causing you to miss work and social activities that you enjoy and preventing you from being able to accomplish even simple, everyday tasks.

In fact, low back pain is the leading cause of job-related disability, according to the National Institute of Neurological Disorders and Stroke (NINDS).

Taking care of your spine — that is, your back and neck — now will help you lower the chances of experiencing back pain later.

Many of the steps you can take to improve the overall health of your spine involve nothing more than practicing better body mechanics, or how you move and hold yourself, when you do daily tasks and activities.

Taking Care of Your Spine

Here are simple yet important adjustments to make for spine health:

  • Lift right. It’s very easy to twist the wrong way and damage your spine if you don’t use proper form when lifting an object. Here’s how to lift correctly, according to NINDS: Stand as close to the object as you can, and use your legs and knees rather than your back or upper body to pull up the item. It will help if you bend your knees so your arms are at the same height as the item. Keep your head down and back straight. If the item is heavy, don’t try to lift it yourself — get help.
  • Sleep tight. Sleeping well is important to your overall health, says Anne Coffey, DC, a chiropractor with Lustig Healing Arts in Lodi, New Jersey. Your body needs a good night’s sleep to repair itself, she says. Sleep on your side, not your stomach: Sleeping on your stomach puts too much pressure on your spine. Sleeping on your side also reduces upper airway collapse, helping to prevent sleep apnea symptoms and give you a better night’s rest, according to the National Heart, Lung, and Blood Institute. “Invest in a supportive mattress as well as a pillow that promotes proper alignment of your neck,” Dr. Coffey says. Be sure to turn your mattress regularly so that it wears evenly.
  • Stretch out. “I never go a day without reminding people that they need to stretch to help their back and neck,” Coffey says. “Keeping flexible helps maintain normal joint function and a good range of motion. It also reduces the risk of injury.” If you start your day with a few good stretches, it can not only be invigorating, but can also promote spinal health.
  • Stay active. You’re at an increased risk of experiencing low back pain if you’re not active or physically fit, according to NINDS. “Whether you make regular visits to the gym, walk, bike, swim, or play with your kids, staying active and keeping your body moving helps maintain a healthy spine,” Coffey says. The best exercise routine for your back and neck is one that combines stretching, strengthening, and aerobic activity.
  • Maintain a healthy weight. Exercise, along with a healthy diet, also helps you lose weight or maintain a healthy weight. Being overweight or obese, or quickly gaining a significant amount of weight, are risk factors for low back pain — excess weight, especially if you have belly fat, can put added stress on the muscles, ligaments, and tendons in your lower back.
  • Stay hydrated. “Staying hydrated is important to maintaining soft tissue elasticity and fluidity in joints,” Coffey says. “Our intervertebral (spinal) disks are vulnerable to loss of hydration and can begin to lose height.” As spinal disks begin to shrink, you become more susceptible to painful disk conditions. Herniated disks, also known as slipped or ruptured disks, occur when the loss of fluid causes the disks to become brittle and eventually slip out of place. According to the American Academy of Orthopaedic Surgeons, a herniated disk is the most common cause of sciatica, a specific type of back pain that radiates down one of the legs. Bulging disks can also occasionally cause sciatica, according to UpToDate. In addition, as the protective padding of the spine diminishes, it further contributes to the loss of structural health, Coffey says.
  • Work smart. Proper ergonomics can help reduce a lot of stress on both the lower and upper back, which in return, reduces the frequency of conditions ranging from stiff back and headaches to carpal tunnel and sciatica, Coffey says. Make sure your workspace — whether a laptop, phone, computer desk, or even your car — is set up for your height and functionality. Choose a chair that provides lower back support, or place a pillow or rolled-up towel behind the small of your back. Your knees should be at 90 degrees (at about the same level as your hips) and your feet should rest comfortably on the floor. Never cradle your phone between your ear and shoulder. Hold your phone to your ear or use a headset to avoid neck pain. Also, plan regular breaks to periodically get up and walk around the office or home. “Staying in one position for too long will cause back muscles to tighten up and become immobile,” Coffey says. Plus, she notes, a short break is good for your mental health and productivity — a study published in 2011 in the journal Cognition found that occasional mental breaks can improve your focus on the task at hand.
  • Pay attention to any warning signs. “Don’t ignore spinal problems or pain,” Coffey says. Although it’s common to have back pain once in a while, it can indicate a more serious problem. Left untreated, problems with your spine can worsen and become quite serious. “Listen to what your body is telling you,” she says. “Don’t overdo it at the gym or at work, or self-medicate to relieve symptoms. Seek medical care to learn about your spine and the correct treatment for your symptoms.”

Keeping the Life in your Years: tips to keep your spine healthy as you age

As we get older our bodies go through certain changes. Some of these we are all familiar with, but did you know that your spine can change with the years?

Over time, our spine can lose thickness and elasticity. Our shock-absorbing discs between our vertebrae can reduce in size, becoming less protective. These changes make us more vulnerable to injury.

There are things we can do as we get older to protect our spine and our health. Here are our top tips for keeping the life in your years:

Movement is Life.

Keeping active as we age is essential. Being active improves our bone health, circulation and even our immune system. Activity improves our mobility, tone and flexibility, and can help improve balance. It is also beneficial for our mental health!

Exercise doesn’t need to be a pain. Before starting a new exercise regime, check in with your chiropractor for advice, and start slowly. Walking and swimming are great low impact options. Classes such as tai chi or yoga, or group-based exercises can help keep you motivated as well as being social.

Straighten Up.

Our posture affects the health of our spine. Staying in poor posture, for example prolonged sitting slouched forward, can put incorrect loading through our spine and stress the joints.

Regularly changing position can help, such as getting up and walking or stretching every half hour. Putting reminders on your phone to stretch or check your posture can be beneficial. If you are sitting for a long period of time, investing in a stand-up desk and a good ergonomic chair can make all the difference.

Getting regular check-ups from your chiropractor helps maintain good posture and ensure your spine is moving correctly.


Correct stretching is important to maintain flexibility, improve mobility and relieve stiff muscles. It can also help with stability! Always stretch on both sides, and ensure correct technique – overstretching can cause pain. Consult your chiropractor as to which stretches are best for you, and to check in that you are performing them correctly.

Need more help? Call our office for an appointment and give yourself the gift of good spinal health today.

Back your back with 12 top tips for spinal health.

To celebrate Spinal Health Week, we’ve compiled 12 of our favourite tips for spinal health from the office to the pillow.

These easy techniques will protect your spine and improve your life. (Go on, see how many you can fit into one day!)

Why care about the spine?

So glad you asked!

Your spine houses a large part of your nervous system (along with the brain) – the master control center of you. The nervous system (and by extension, the spine) is involved in every bodily function and directly influences your daily experience.

You can’t live without a nervous system, and your nervous system can’t function without a healthy spine.

As little as the weight of a 5 cent piece on part of your spine can reduce your nervous system function by up to 60%. It’s an intricate & delicate system, designed to be free from interference.

Unfortunately, modern life places it under huge amounts of stress.

We sit, slouch, twist, stay sedentary, hunch over phones and subject it to environmental, nutritional and emotional strain, daily.=

What can you do about it?

Besides regular adjustments, try these seriously healthy spinal habits to feel an immediate difference.

1.Be a posture ninja

Get vigilant, catch yourself in the act of slouching and commit to straightening up. We’ve written all about the benefits of good posture before, but it’s worth repeating. Maintaining good posture is the #1 thing you can do to protect your spine, moment to moment.

Here’s an easy way to think about it: keep your ear, shoulder and hip lined up neatly.

2. Keep movin’ movin’ movin’

According to the World Health Organisation (WHO), ‘Approximately 3.2 million deaths each year are attributable to insufficient physical activity’ (source)

Human bodies need to move; there’s no denying it.

But it’s not just a matter of life and death – your spine also suffers due to lack of activity.

Regular movement – daily walking, safe, enjoyable sports, strength and flexibility – keeps you limber. It decreases inflammation, supports healthy lymphatic flow and function, keeps muscles and ligaments strong and the spine supported plus reduces pain and stiffness.

Need help to get moving? Chat to us next time you’re in clinic. We can help you put one foot in front of the other in a way that works for you.

3. Mind that text neck!

What’s text neck, you ask? It’s this:

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Looking down at your mobile phone or device and putting the weight of a bowling ball on your upper spine. This leads to pain, stiffness and ultimately – damage.

Our advice? Bring your device up to eye level, draw your chin back and take regular breaks from those ubiquitous screens.

4. Bags not.

Use a handbag? Carry a briefcase? Kids lugging big, heavy backpacks to school? Take a moment to investigate. Are these lopsided and cumbersome bags causing problems? Unsupportive bags + one-sided weight + heavy contents = sad spine! Ask us in clinic for advice and back-friendly recommendations.

5. Dream of good posture.

How do you sleep?

Chiropractors generally recommend sleeping on your back or side as opposed to your stomach.

It’s also a good idea to invest in a quality mattress – firm but supportive – and for perfect spinal/pelvic alignment you can also pop a pillow between your knees overnight.

6. Ditch the ciggies.

By now, we’re collectively well-versed in the dangers of smoking.

The same rules apply for the spine. Smoking promotes inflammation, dehydration, free-radical damage, depletes vitamins, minerals and oxygen to the tissues.

Ask us for advice and resources to help you quit. We’re your loudest cheerleaders!

7. Whole body wellness isn’t just for hippies.

Besides the obvious: sitting up straight, standing tall, not lifting and twisting, nutrition also plays a vital role in spinal health.

A wholesome diet high in fresh, seasonal, colourful produce and low in inflammatory fast food, bad fats and refined sugar will support your entire body – back included.

The right foods nourish and heal; decreasing inflammation, pain and the risk of disease.

What does this look like? There are no strict rules, but you can’t go wrong with oodles of veggies and fruit, non-processed meats and seafood (if you eat it), whole dairy (if you’re not allergic), nuts, seeds and a slice of soul food thrown in occasionally.

If it comes in a packet, leave it on the shelf.

8. Be brave, be gentle.

This tip is for anyone already suffering pain, injury or loss of function.

When you’re in chronic pain, sometimes you become fearful of any movement at all. However, there’s a point at which you need to be a little brave, a touch proactive and a lot gentle.

With the help of your Chiropractic practitioner, you can start incorporating beneficial movement that won’t hinder your progress – in fact, it’ll set you on the road to recovery.

9. Get creative in your cubicle

Did you know that Australian office workers spend up to 70% of their day sitting? That’s a whole lotta hours folded up, inactive.

To prevent the risks associated with being sedentary, it’s time to think outside the box (or, cubicle).

→ make sure management has invested time (and money) in ergonomic furniture

→ for every 30 minutes spent sitting, get up and move around for 1-2

→ maintain good seated posture

→ consider a standing desk (but make sure you ask us for advice, first! There’s a right and wrong way to go about it).

→ try ‘walking meetings’ instead of seated chats in the boardroom

10. Make like an apple and core.

And by that we mean: build a strong one.

Research shows that decreased core-stability muscle endurance is predictive of low back pain (source).

Work with a qualified personal trainer or ask us for specific exercises that will help strengthen and set that rock-solid middle.

11. Say hello to your spine.

Then ask: how are you?

By listening to what your spine’s trying to tell you, you can learn a lot about it’s health and function. If any movement or exercise causes you pain, it’s best to stop (and book in for a check-up).

Basic but effective advice.

12. Pay it forward.

The best way to nurture the next generation of spines? Educate your kids.

The habits we cultivate as children stick with us for life: encourage your little ones to stay healthy, active and properly aligned.

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