All Wellness Articles

Body Mechanics and Your Spine: Tips 7 - 10

Tips 7 through 10 to help you improve your body mechanics and keep your spine safe.

Body Mechanics and Your Spine: Tips 4 - 6

Take a lesson in body mechanics from the professionals - the golf professionals that is. Learn how they keep their focus on back-saving movements.

How Fashion Ergonomics Helps Your Spine

How fashion ergonomics impacts the spine, and how you can use it to help you look good and feel even better.

What You Should Know About Exercising After Spine Surgery

Guidelines for safely exercising and resuming physical activity after neck or back surgery provided by an orthopaedic spine surgeon.

Yoga Breathing and Meditation Techniques for Back Pain

Yoga is so much more than just stretching. It also incorporates breathing exercises and meditation. Discover how certain breathing exercises and meditation techniques can help reduce and prevent back pain.

Tai Chi: Harnessing the Power of Body and Mind to Combat Back Pain

"In 2009, I had back pain for a long time. I tried many types of therapy, but nothing worked. My friend said, ‘Try tai chi, it is a gentle exercise.’ I refused at first because my back was sore, but eventually I tried it." It helped relieve my back pain.

Do Sit-Stand Desks Help Burn Calories without Causing Back Pain?

Can regular use of sit-stand desks help burn calories and prevent weight gain when combined with other low-intensity activities?

4 Tips to Help Reduce Back Pain During Pregnancy

Yoga instructor shares 4 important ways she personally found to help alleviate back pain during pregnancy.

Dietary Supplements for Back Pain

Some people may find herbs and supplements helpful in relieving back or neck pain.

Video Series: Exercises to Keep a Healthy Back

Try these 5 exercises and stretches to help relieve back pain and improve spinal muscle strength and flexibility.

Are Your Back Pain Medications Ruining Your Sleep?

Back and neck pain medications can have side effects—and interfering with your sleep and ability to function normally during the day are common ones.

Ergonomics Rules: OSHA?s Final Ergonomics Standard

Back injuries account for 1 in 4 occupational injuries involving days away from work. Learn more about the workplace ergonomic standards brought into effect by OSHA on January 6, 2001.

Back Care for Dentists and Surgeons

This article outlines some ways that health care professionals can tackle their back pain head on.

Back Care for Nurses

This page has information and statistics discussing the importance of back care in nursing.

Body Mechanics and Your Spine: Tips 1 - 3

To prevent painful back and neck injuries, make sure you have both good posture and good body mechanics. Combined, they can keep you from hurting your spine.

Back Care on Airplanes

How to take care of your neck and back during plane travel. Tips to prevent and manage pain while confined to the cabin.

A Head's Up on Posture: Don't Be a Slouch!

Poor posture habits have followed trends in society. Poor posture is not only a bad habit, but it can lead to back pain and neck pain.

Ergonomics: The Human Body and Injury Prevention

Ergonomics is concerned with how our environment interacts with our work. It also looks for ways to decrease the risks of injury and illness.

Wellness Center

Exercise. Good nutrition. A balanced diet. Getting enough sleep. All of these "wellness" choices help prevent back pain.

Bone and Body Health

If you’re unsure how to translate the wealth of bone nutrition advice to your plate, focus on calcium, vitamin D, and magnesium.

Exercise Center

SpineUniverse Exercise Center explains flexibility training, stretching, weight training, and how exercise and staying active can benefit all age groups.

Driving and Back Care

Many drivers complain of back pain. Tips to help you adapt your seat options, suggestions for making ergonomic choices, and how to sit in a vehicle.

Video Series: Daily Neck Exercises

A few simple neck stretches and neck exercises every day can help prevent neck pain. Learn 3 easy exercises that you should be doing if you want to prevent neck pain. They're also great for neck pain relief for those days when you wake up with neck pain.

Yoga Poses for Back Pain

Yoga may help you reduce your back and neck pain and relieve stress. It's a popular and safe form of exercise for many people who want to improve their spine health.

Ergonomic Chairs and Seat Adjustment

How to choose an ergonomic chair and prevent back and neck pain. While most people believe sitting is relaxing, sitting is actually hard on the back because it transfers the full weight of the upper body onto the buttocks and thighs.

Sitting Disease and Its Impact on Your Spine

How prolonged sitting can cause neck pain and back pain. Spending much of your day in a seated position can leave your back sore, stiff, and in pain because sitting puts stress on the muscles and discs in your back and neck.

Is a Sit-Stand Desk Right for Me? 7 Things to Consider

Sit-stand desks are adjustable desks that allow workers to sit or stand. An adjustable height worktop can help reduce low back pain and pressure causing sciatica. Standing can encourage proper posture and prevent neck and upper back pain.

Chronic Back and Neck Pain’s Close Connection to Insomnia

The relationship between chronic back pain and insomnia, along with strategies on how you can get your much needed sleep while managing pain.

Good to the Bone

Savory and satisfying broth made from slowly simmered meat is really an old-fashioned home remedy for almost anything that ails you.

Fractured Freedom: Osteoporosis Hurts More than Your Bones

Osteoporosis can lead to immobility, which means you may not be able to move as freely as you did before.

Aging and Exercise: What You Need to Know to Stay Fit

Is it possible to prevent back pain with age? By staying healthy and active, you just might be able to. But most older adults don't get enough exercise. Find out how aging affects your body and learn how exercise can help.

Supplement the Smart Way for Spinal Bone Health

Strong healthy back and neck bones are part of your body's foundation. This article helps you understand nutritional supplements, specifically bone health boosters like calcium and vitamin D, and offers tips to help you get the most from them.

Calcium Is Essential for Strong Back and Neck Bones

Calcium supplements can help you reach your daily recommended amount of calcium, but they are not intended to replace calcium-rich foods.

Bone-Boosting Grocery List for Spine Health

Look at and beyond the dairy aisle when searching for bone-boosting foods that can help your back and neck bones stay strong.

5 Ways to Strengthen Your Balance and Prevent Spinal Fractures

Five balance boosting tips to help you prevent falling. Even a seemingly harmless slip, trip or fall can cause a painful back or muscle sprain, strain or spinal fracture.

Stretches and Exercises for Sacroiliac Joint Pain

Three stretches, 2 exercises and advice to help ease as sacroiliac joint pain and sacroiliitis symptoms.

Strong Spine, Healthy Mobility

Recognizing the role your spine plays in your mobility’s health, you are protecting your long-term quality of life.

Align Your Spine for Better Body Mechanics

Good posture combined with health body mechanics can help you prevent an episode of neck or back pain.

Tips for snow Shoveling:How to avoid Back Pain

Snow shoveling is a common cause of back pain. Advice about picking the best type of shovel, snow removal tips and techniques, snowblower use, and what to wear.

Ergonomic Standards

It doesn't matter whether you work in a factory, office or at home; how you treat your body during work affects your spine.

Dietary Supplements: Questions and Answers

If you take dietary supplements to help reduce neck or back pain, you will be interested in the answers to 8 commonly asked questions about supplements.

Vitamin K

Vitamin K is necessary for blood clotting, specifically the production of prothrombin; a plasma protein. Additionally, it is needed for bone formation and building osteocalcin, an important protein in bone tissue.

Vitamin H

Vitamin H is also known as biotin and aids in metabolizing carbohydrates (energy), fats, and proteins. Additionally, it helps to produce fatty acids, promote healthy nerve tissue, bone marrow, and sweat glands. Biotin is needed for healthy hair and skin.

Vitamin E

Vitamin E may help protect the body in different ways, such as by slowing down age-related cell damage.

Vitamin D

Vitamin D is necessary for normal growth and development of bones and teeth. Calcium cannot be absorbed into the body without vitamin D.

Vitamin C

Vitamin C is also known as ascorbic acid. It is an antioxidant essential for tissue growth and repair. The body cannot produce vitamin C, and since it is water-soluble and not stored, it must be obtained from food and supplements.

Vitamin B12

Vitamin B12 may be taken to help prevent anemia. It assists folic acid (vitamin B9) in regulating the formation of red blood cells, and aids the body utilize iron.

Vitamin B9

Vitamin B9 is also known as folic acid or folate. This vitamin is required for energy production, and formation of red and white blood cells (immunity).

Vitamin B6

Vitamin B6 (also known as pyridoxine) is involved in most bodily functions. It affects both mental and physical health.

Vitamin B5

Vitamin B5, also called pantothenic acid, plays an important role in production of adrenal hormones (adrenal glands). It is required for the formation of antibodies (immune system), and helps to convert carbohydrates, fats, and proteins into energy.

Vitamin B3

Vitamin B3 is also known as niacin, niacinamide, or nicotinic acid. A deficiency of this vitamin can cause a disease termed pellagra.

Vitamin B2

Vitamin B2 (also known as riboflavin) may help prevent and may be used to treat migraine headaches, cataracts, rheumatoid arthritis, and certain skin disorders such as acne (acne rosacea), dermatitis, and eczema.

Vitamin B1

Vitamin B1, also known as thiamine, is important for the following bodily functions: breathing, carbohydrate metabolism, and enhanced circulation. It assists in producing hydrochloric acid—key for proper digestion.

Green Tea

Green tea comes from the leaves of a large shrub-like plant. Its antibacterial properties may make it useful in fighting infection (eg, colds, sore throats).

Zinc

Zinc is required for formation of collagen and bone, wound healing, a healthy immune system, and enhances the sense of taste and smell.

Vanadium

Vanadium is a metallic element found in the soil. It is important for cellular metabolism and development of bones and teeth.

Tyrosine

Supplemental L-tyrosine has been used for stress reduction, and may be helpful in treating chronic fatigue and narcolepsy.

Sulfur

Sulfur is an acid-forming mineral. It is used to treat diaper rash, eczema, itchy rashes, and hemorrhoids.

Spirulina

Spirulina contains a high level of protein, amino acids, and nucleic acids (RNA/DNA). This is a good nutrient source for vegetarians.

Psyllium

Psyllium is used to treat/relieve constipation, irritable bowel syndrome (IBS), Crohn's disease, hemorrhoids, and other intestinal disorders.

Potassium

Potassium is a mineral key to many of the body's important functions such as regulating heart rate and smooth muscle contraction.

Phosphorus

Although phosphorus is found abundantly in food sources, deficiencies can occur. Symptoms of phosphorus deficiency include weight loss, anemia, bone pain and fatigue.

Phenylalanine

Phenylalanine may be used to treat depression, rheumatoid arthritis, osteoarthritis, menstrual cramps, and cancer (melanoma, tumor growth).

Selenium

Selenium is a metalloid element of sulfur found in the soil and food. It is a vital antioxidant.

Melatonin

People use melatonin to treat jet lag and insomnia. Melatonin may also prove helpful in the treatment of .....

Magnesium

Magnesium may help prevent osteoporosis, some types of cancer, heart disease, and complications of pregnancy (preeclampsia and eclampsia).

Lysine

Lysine is an amino acid and building block for all proteins. In children it is essential for skeletal (bone) development, and helps people of all ages to absorb calcium.

Iron

Iron, a common metallic element, is important to the body's production of hemoglobin and myoglobin.

Glutamine

Glutamine is an amino acid found in the muscles. It is also known as brain fuel because it easily passes the blood-brain barrier. .

Flaxseed Oil

Flaxseed oil may reduce the pain, inflammation and swelling of arthritis. It may also lower blood cholesterol and triglyceride levels

Ethylenediaminetetraacetic Acid (EDTA)

EDTA is a synthetic solution used in chelation therapy for disorders including heart disease and circulatory problems.

Dehydroepiandrosterone (DHEA)

Dehydroepiandrosterone (DHEA) is the most abundant hormone in the bloodstream. It is produced by the adrenal glands.

Creatine

Creatine is an amino acid found in the muscles that can produce bursts of energy on demand. This is especially beneficial to people who want to improve stamina.

Copper

Copper is important to many bodily functions including bone formation, production of red blood cells and hemoglobin; a protein that transports oxygen to cells.

Chromium

Chromium is a mineral trace element and is essential to nutrition and physiologic processes. It is involved in the metabolism of glucose (sugar), which is necessary for energy.

Brewer's Yeast

As a rich source of B vitamins, brewer's yeast may aid in metabolizing carbohydrates, proteins, and fats.

Alpha-Lipoic Acid (ALA)

Alpha-lipoic acid enhances the antioxidant functions of Vitamin C, Vitamin E, and glutathione (an enzyme key to preventing the breakdown of red blood cells resulting in anemia).

Alpha-Linolenic Acid (ALA)

Alpha-linolenic acid is the parent substance of essential omega-3 fatty acids, which helps to regulate blood pressure, blood clotting, heart rate, blood vessel dilation, immune response, and the break down of fats.

5-Hydroxytryptophan (5-HTP)

5-Hydroxytryptophan (5-HTP) is an amino acid that may be beneficial in treating depression, obesity and insomnia.

Packing Pain: Study Reveals New Insights About Backpack Pain

Teen girls appear to experience more severe backpack-related pain compared to boys, and the time carrying the backpack—not the weight—is likely causing that pain.

Back Care for Sitting Work

Sitting has become a way of life for many Americans. It is necessary to be aware of the importance of sitting in a proper chair to keep your back pain free.

Ergonomic Keyboard and Mouse Use

A variety of alternative ergonomic designs for these devices have been developed.

Workstation Ergonomics: Keyboard and Computer Use

A good workstation ergonomic arrangement will allow any computer user to work in a neutral, relaxed, ideal typing posture that will minimize the risk of developing any injury.

Ergonomic Tips: Computer Use by Senior Citizens

People of all ages can benefit from the computer use tips presented in this article by Dr. Alan Hedge.

Workstation Ergonomics: Guidelines for Computer Use by Children

Like adults, kids can develop back pain too. Teach your child these easy ways to avoid back and neck pain.

Workstation Ergonomic Tips: Computer Monitors and Posture

Properly positioning your computer's monitor or screen and body posture are key ergonomic considerations when setting up a workstation.

Ergonomic Guidelines for Computer Workstations - 10 Steps for Users

A well-known ergonomic expert provides important steps that can ultimately reduce neck and back pain.

Pain in the Back: Your Child's Backpack May Not be the Cause

You children are suffering from back pain earlier and the use of an overweight backpack is a contributing factor.

Backpack Safety Tips for Back and Neck Health

Expert provides 6 backpack safety tips to help you prevent back and neck pain, plus advice about packing your backpack.

Position Yourself for Sound Sleep With Back Pain

Sleep posture has a major impact on your back and neck. While some positions help you feel refreshed come morning, others can leave you sore and in pain.

Is Your Cell Phone Killing Your Back?

If you are reading this article on a cell phone or tablet, you are probably doing it right now: Tilting your head forward and down in order to look at your device.

Spine Injury Prevention Tips for Cold Weather

Four steps to help you keep your back and neck injury-free during winter activities throughout the cold months.

Recipes: Grease Free Cooking

Four grease-free cooking recipes with all the flavor of fried foods but not all the fat.

Eating Well for Happy, Healthy, Pain-Free Holidays

Expert advice about what and how much to eat and drink to help reduce back pain during holidays meals, celebrations and everyday gatherings.

Trim the Trees, Deck the Halls and Avoid the Falls!

Advice for reducing your risk for spinal injury this holiday season includes tips for hanging lights, wrapping gifts and trimming the Christmas tree.

5 Tips to Reduce Back Pain and Stress during the Holiday Season

This year, plan ahead so you can get your holiday chores done with a minimum of pain. Here are 5 tips for making these next few weeks more enjoyable and comfortable.

Autumn: The Season to Shape Up

There are aspects of fall that encourage physical activity and healthy eating, which help prevent back pain. Seasonal autumn produce and outdoor exercise are two ways to stay in shape this fall season.

5 Weight-Loss Goal-Setting Tips from SpineUniverse

Goal-setting is the first step in establishing your personalized weight-loss plan that may help you better manage your back pain and/or sciatica and improve your health.

Building Core Strength to Reduce Back Pain

Reduce your back pain: Find out why developing strong abdominal muscles is key to helping you maintain a healthy spine and learn how it can lead to less back pain.

Protect Your Back While Shopping

These 9 tips can help you prevent back pain from shopping. Bending and twisting, especially when carrying heavy bags can cause spinal injury.

Your Spine on Nicotine

If you are a smoker and/or e-cigarette vaper with low back or neck pain, and have consulted a spine surgeon or related specialist, chances are you’ve been advised to quit. Here is why.

Workstation Ergonomics: Take a Break!

All ergonomists agree that it is a good idea to take frequent, brief rest breaks from computer and desk work.

Fiber: The Good Carbohydrate

The average American eats about one-third of the daily recommended amount of fiber. Fiber works to help prevent certain chronic diseases and can help lower cholesterol. Learn how to increase your fiber intake in this article.

Find Your Dream Pillow to Banish Back and Neck Pain

A guide to help you select the right pillow to support your neck, and possibly also your back, knees, and hips while sleeping.

Taking Care of Your Back

How to take good care of your neck and back while getting into and out of your bed, car and tips to protect your spine during sleep.

5 Spine Survival Tips for Labor Day

When planning Labor Day fun, consider these 5 tips to help avoid a spine injury. Many accidents that cause neck and back pain are preventable.

Exercise Can Benefit Osteoporosis

The good news is that osteoporosis responds very favorably to activity and exercise.

CrossFit® Training: What You Need to Know

CrossFit is a training program that aims to enhance strength and aerobic conditioning. It brings together all types of people to improve physical well-being and cardiovascular fitness.

Yoga May Help Patients With Chronic Nonspecific Low Back Pain

Yoga is commonly used to help treat low back pain, but do studies show that it works?

Spine-defying Dance Moves: Michael Jackson’s “Antigravity Tilt”

Michael Jackson's antigravity tilt dance movement sent him leaning 45 degrees forward while keeping his back perfectly straight and feet anchored to the floor. Neurosurgeons explain his seemingly impossible feat.

Are You Sitting Comfortably? How Your Chair Can Cause Back Pain

There is no single best ergonomic chair. But there are questions to answer to help you determine if the chair is right for you.

Sitting, Redefined

Many are using stability balls in place of traditional chairs to improve posture, concentration, learning, and prevention of back pain.

5 Ways Athletes May Avoid Spine Injury

Excessive spinal strain is a common occurrence in athletes and can lead to episodes of back pain, sometimes severe.

Plane Speaking: Your flight plan to avoid back pain

Anyone who’s ever flown in coach or economy class already knows that the design of airplane seats is neither anatomically-friendly nor comfortable and that most seats “offer no lumbar support."

Nutrition Myths and Fallacies

There are a lot of nutrition myths out there: the best thing to eat to lose weight, caffeine actually makes you hungrier, a candy bar will boost your energy. Read this article for the truth about what you eat.

Pilates Exercise for a Healthy Spine

Pilates is an exercise that focuses on activating the low back and pelvic muscles—the body's powerhouse, or core. Find out how Pilates exercise strengthens these muscles and leads to a healthy spine.

Weight Lifting and Back Pain

Many people with back pain benefit by incorporating weight lifting, push ups, and chest flies into their regular exercise program.

Save Your Back with Sleep

Sleep is essential for everyone. The spine, in particular, greatly benefits from adequate sleep.

How to Get Better Sleep with Spinal Inflammatory Arthritis

Learn why spinal arthritis can disrupt healthy sleep, along with five tips to help you get a sound snooze with joint pain.

Sleep Well With Back or Neck Pain

Getting restful sleep is more complicated when you have a spinal condition, and some spine pain medications can cause sleep problems.

Dining Out: Making Better Choices

It can be very difficult to eat right when dining out. Here are some great ways to avoid overeating when at a restaurant.

Introduction to Nutrition

Though your life may be hectic, there are still many great, healthy choices to help you lose weight and improve your health.

Guiltless Sweets

If you feel guilty eating sweets, here is a better way to approach your cravings for them.

Recipes: Guiltless Sweets

Recipes for three guiltless sweets: bran muffins, oatmeal applesauce cookies, and sugar free apple crisp.

Recipes for Kids and Busy Lifestyles

Three quick and healthy recipes for people with busy lifestyles.

Tips to Maintain a Healthy Diet

Searching for easy tips to healthy eating? Here are some tips on maintaining a healthy diet.

Cooking for Kids

Here are some tips for getting your kids to eat healthier foods and reduce fat, sugar and salt intake.

Putting on Pounds is a Pain in the Back!

How to survive "couch potato" recuperation time without tipping the scale.

Recipes: Meatless Meals

Three delicious recipes for meatless meals.

Recipes: Reducing Sodium (Less Salt)

Three delicious recipes for reducing your sodium intake.

Eating to Lose Weight

It is important to eat to lose weight. You need to eat to maintain muscle, which will in turn burn fat.

Recipes for Life: Taste Without Salt

Did you know the average American consumes over 15 pounds of salt per year? Interested in cutting down on salt ? Here's how!

Supplements: Chromium

Included in this article is a list of some of the health problems associated with low chromium levels.

Supplements: Flax Seed Oil

Included in this article is a partial list of illnesses that may be prevented or treated with flaxseed oil.

7 Tips for Handling Stress and Spine Pain During the Holidays

Recovering perfectionist lends her advice how to reduce holiday stress that can trigger neck and back strain and pain.

Keep the Peace and Pass on the Politics this Holiday Season

Family gathering during this holiday season can create a lot of stress that may manifest itself as neck or back pain. Here are 4 tips to help you reduce stress and ease tight back muscles.

How to Shovel Snow and Prevent Back Pain

Shoveling snow isn’t simply a chore, it’s an activity that requires preparation, skill, and recovery to protect against spinal stiffness and back pain.

Physical Activity: Health Benefits vs Fitness Benefits

Physical activity and exercise are important to the health of your spine. This article explains the subtle difference between physical activity and exercise.

Thanksgiving Fare to Help Ease Your Back Pain

Thanksgiving Day marks the beginning of a joyful holiday season that involves lots of eating and drinking. Here’s how to indulge without overdoing it.

4 Leaf Raking Tips to Protect Your Spine

Raking leaves is an activity that can cause back and neck pain. These 4 tips from a chiropractic doctor can help you protect your spine.

5 Mattress Buying Tips to Reduce Back Pain and Improve Sleep

A good mattress is good for your back and neck. This guide provides mattress basics to help you become a more informed consumer.

How to Keep a Healthy Back: Hamstring Stretch Exercise Video

If you want to keep your back healthy, you should do hamstring stretches every day. Watch this video to learn how and why it’s important to back pain prevention.

Proper Backpack Habits

Teaching children healthy backpack habits can provide lasting benefits for their back health.

Backpack Syndrome

A lesson your child probably won't learn at school: How to wear a backpack so that it doesn't cause back pain.

Recurrent Injuries

Let us assist you in establishing a program at your place of work to prevent recurrent back injuries that cause employees to miss work.

Posture: What About It?

Very often painful conditions of the spine and extremities can originate in areas of high stress often precipitated by faulty postures and musculoskeletal imbalances.

Industrial Ergonomics: Material Handling and Back Injury

Industrial work-related musculoskeletal disorders are a primary cause of lost work days, productivity, and revenue.

Ergonomics: Introduction to Guidelines for Nursing Homes

Nursing homes that have implemented injury prevention efforts have achieved considerable success in reducing work-related injuries and associated workers' compensation costs.

Work Space Ergonomics: Make Smart Choices for Back and Neck Health

SpineUniverse offers much information about office ergonomics; from chairs and computers to safe work practices.

Ergonomically Designed Computer Products: Are All Beneficial?

Keyboard, mousing, writing and viewing documents on a computer monitor require different height adjustments for an optimal ergonomic work space.

Ergonomic Tips to Choosing and Using Laptop Computers

Current laptop and notebook computers suffer an ergnomic design flaw; the keyboard and screen is connected. An expert provides users with many tips for a healthier neck and hands during use.

5 Tips to a Spine-Friendly Work Space

Work might be a pain, but it doesn't have to cause pain. Here are 5 things you should know.

Back Care and Standing Work

Do you do a lot of standing at work? This article discusses how you can minimize your risk for injury during long periods of standing.

Repetitive Motion Disorders (RMDs)

RMDs are injuries that usually develop slowly over a period of time. Initially, symptoms may be mild and come and go.

Back Pain Prevention at Work

A chiropractor provides tips on building an ergonomic, spine-friendly home office.

The Spine and Repetitive Motion Disorders (RMDs)

Many back injuries are caused by long-term, repetitive wear and tear on spinal structures.

High-risk Jobs: Is Your Job Putting Your Spine at Risk?

Many occupations place workers at high risk for back injury. You might be surprised to learn how extensive the list is. Is your job listed here?

Healthy Back Habits for Caregivers

The stresses and strains of providing care to an ill loved one may take a considerable toll on the mental and physical health of caregivers—including their back and spine health.

Industrial Ergonomics: Prevent Injury from Hand and Power Tool Use

Research studies show that workers who are taught how to safely perform their jobs in a suitable environment are at reduced risk for work related muscuolskeletal disorders.

Is Your Work Space Spine-Friendly?

Learn 5 easy things you can do to make your work space more spine-friendly.

How to Choose and Use Hand and Power Tools to Reduce Risk of Injury

Proper tools along with posture and body mechanics can help reduce the risk for injury.

Mattresses Matter: Ergonomic Guidelines

This article includes clinical data about the impact of a mattress in reducing or preventing back and neck pain.

Postural Risk Factors for Back Injury

A research project done at the Cornell Dairy on postural risk factors for back injury in the workplace.

Preventing Injuries at Work

Work injuries range from Carpal Tunnel Syndrome to calf strains, headaches to radiating leg pain (Sciatica).

7 Tips for Exercising When You Have Chronic Pain

A pain medicine expert provides 7 tips to help you exercise with pain. Cynthia, who suffered a ballet injury, tells her story of how she got back on her feet per se.

Smart Garment Technology Aims to Prevent Back Pain

Researchers at Vanderbilt University in Nashville have created a smart garment that could help prevent back pain.

5 Yoga Video Poses for Body and Mind During the Solar Eclipse

During the solar eclipse, these 5 yoga poses can help you revitalize and replenish your body and mind.

Has the Affordable Care Act Improved Health in the United States?

The debate over the Affordable Care Act raises the question of whether increasing access to health insurance in the US leads to better health.

How to Prevent Golf Injuries

What's the best way to prevent a golf injury? Prevention. This article shows you how to protect your back from injuries.

How to Choose a Cane or Walker

Many types of assistive walking devices are available today, and these tips will help you select the best cane or walker for you.

Getting Your Golf Game Back After Spine Surgery

As you begin golfing again, don’t just focus on your stroke—listen to your body. The main red flag to watch out for when golfing after spine surgery is.....

Easing Back and Neck Pain While Breastfeeding

How can nursing mothers help reduce neck and back pain? Dr. Joshua Ammerman answers our questions and shares his thoughts how to keep the spine flexible and strong while breastfeeding.

Spine-Safe Summer Travel

Best tips to keep your back and neck healthy throughout the entire summer travel season.

Summer Safety Tips for Your Neck and Back Health

Important tips about how to stay safe and healthy—prevent the risks for spine injuries—while being active this summer.

Pilates Workouts for a Healthy Spine

Pilates is a strengthening exercise that just about anyone can do. Find out how Pilates can help promote a healthy lifestyle, and learn some exercises that can keep you in shape.

Pilates: Strengthen Your Body Without Pain

Pilates is a form of exercise combining mental and physical concentration. It focuses on the core area of the body (hips, abs, low back, and buttocks) and incorporates concentration, control, centering, and breathing as basic principles.

Soy Foods May Build Better Bones in Early Menopause: True or False?

A diet rich in soy with isoflavones may provide beneficial effects on bone health in older women, according to results of a recent study.

Waking Up with Back Pain?

If you're waking up with back pain or neck pain, you must read this article written by a chiropractor. Get tips on how to sleep better...to take better care of your spine!

Why Back Pain is Uncommon Among Indigenous People

Esther Gokhale learned she had a herniated disc and underwent surgical treatment. A year later it happened again and her doctor recommended a second surgery. That’s when she became inspired to search for a better answer to her back pain problem.

Physical Activity and Exercise for a Healthier Spine

In this article, you'll learn how physical activity can lead to a healthier spine and reduce your chance of having an injury.

Weight Loss: Empowered to Change

Your body may be starving for nutrients if you have been trying to lose weight for a long time.

Make Healthy Food Choices: Fiber - Carbohydrates - Salt - Sugar

Healthy carbohydrates are found in fresh foods from unprocessed grains, fruits and vegetables.

Vitamin A

Vitamin A is also known as retinol, which can be found in many products available today used to promote healthy skin. In fact, this vitamin is essential to the formation of skin and new tissue.

Back and Neck Pain Relief Wish List

Back pain, neck pain, chronic pain—chances are, someone on your holiday list has at least one of those conditions. If you’re looking for a gift that keeps giving long after the holiday season ends, the list below offers you some ideas.

To Ease Your Back Pain, Stop Smoking

Researchers explored the effects of smoking on the amount of pain experienced by people with spinal disorders.

Supplements: Manganese

Manganese aids in forming connective tissue, fats and cholesterol, bones, blood-clotting factors, and proteins. It is also essential for normal brain function.

Functional Kettlebell Training for the Spine

Learn about kettlebell exercises from a spine expert; this resistance training can help strengthen your core and possibly help you prevent back pain.

Build Muscle to Lose Fat

In the battle of the bulge, there is a way to slim down while exercising in a manner that most people consider bulking up. You can build muscle to burn fat!

4 Steps to Reducing Back Pain

Keeping your spine healthy involves understanding the spine and body mechanics, as well as incorporating regular exercise and healthy, nutritious meals into your daily routine.

Making a Strong Case for Building Muscle

When you build more muscle, you increase your metabolic rate, reduce the effects of age related changes on the body, and burn fat more easily.

The Most Important Factors in Strength Training

The benefits from strength training may be enhanced by incorporating the SuperSlow Protocol into your routine.

Top 5 Tips for a Healthier Spine

Are you doing enough to keep your spine healthy? Get the top 5 tips for how to have a healthy back.

Add Muscle to Your Game ... and Your Life

Whether you are an athlete or an office worker, building muscle improves your physique, your overall fitness, helps you lose fat and feel great about yourself.

A Summary of Shoe Fit Based on Shape and Function

A chart showing what to look for when buying a shoe to suit your individual shape of foot and style of running.

Tips for Healthy Shopping

Eat before you shop! The layout of grocery stores are designed for impulse buying. Ever notice all the candy at the check out stand? It is easier to avoid temptation if not hungry.

No More Excuses

Become proactive in your decision to succeed at a healthy lifestyle, including eating right and a proper exercise program.

Exercise Therapy to Strengthen the Spine

You may not be able to avoid back pain, however spinal strengthening could help prevent occurrences.

Supplements: Vitamin K

Vitamin K is best known for its role in helping blood clot properly and in maintaining bone health. Learn all about Vitamin K and how supplements may benefit you.

Supplements: Vitamin A (Retinol)

Vitamin A is needed for proper immune system function. Learn all about vitamin A and whether you could benefit from a supplement.

Supplements: Vitamin H (Biotin)

Vitamin H (biotin) enables the body to use the energy in food. Learn how a vitamin H supplement may benefit you.

Supplements: Vitamin E

Vitamin E protects the body against many disorders and helpd treat others. It helps slow down the cell damage that happens naturally as we age.

Supplements: Vitamin D

Vitamin D is essential to build and maintain healthy bones. Calcium can only be absorbed when vitamin D is present, so even if you're getting enough calcium, your body won't be able to properly use it to build bone unless you're getting enough vitam

Supplements: Vitamin C (Ascorbic Acid)

Your body does not store vitamin C, so you must consume enough each day to maintain good health.

Supplements: Vitamin B2 (Riboflavin)

Vitamin B2 or riboflavin enables carbohydrates, proteins, and fats to release energy. It is also important to the immune system.

Supplements: Vitamin B12 (Cobalamin)

Vitamin B12 is essential in maintaining normal bodily functions and growth. Not getting enough vitamin B12 leads to pernicious anemia which causes disorders of the nervous system.

Supplements: Vitamin B1 (Thiamine)

Vitamin B1 or thiamine is needed in your diet to breakdown carbohydrates. Learn all about vitamin B12 and whether you could benefit from a supplement.

Golf After Spinal Surgery: Part 2 of 2

Recovering from spine surgery takes some time. Your doctor will let you know when you're able to do your normal activities, such as playing golf. Find out tips on how to stay safe and keep a healthy spine when you're ready to return to golf.

Golf After Spine Surgery: Part 1 of 2

Returning to your normal activities after spine surgery will take some time. This article shows you how quickly you can return to playing golf as well as some useful tips to take with you the next time you tee off.

Recipes for Life: Too Busy to Cook?

Plan meals ahead of time and have the ingredients at your fingertips. Make a list before heading to the grocery store. A well-stocked pantry, refrigerator and freezer are essential for having last minute, healthy and tasty meals in minutes.

Staying Active at Any Age

You already know that exercise is an important part of your day. But how do you stay active as you age? And what types of exercises should you be doing as you get older? This article shows you how to stay fit as you age.

Extending to a Healthier Spine

Extension exercises are especially effective when combined with other treatment and exercise methods. Though not appropriate for all causes of back pain, this is a successful back pain treatment and prevention method for many people.

The Pillar of Salt is Crumbling

The amount of salt (sodium) Americans consume a year is 100 times more than we require. Here are some tips on reducing your sodium intake.

Recipes: Busy Lifestyles

Recipes for ginger chicken stir-fry, linguine & clams, and shrimp saute.

Meatless Meals

Red meat has a high content of fat and the average American diet contains far too much red meat. Here are some tips and recipes for meatless meals.

Recipes for Life: A Grease Free Fare

The importance of cutting down on fat intake and some tips on how to reduce fat in your cooking.

Strengthening Benefits More than Just the Spine's Muscles!

Other spinal components work with the muscles to execute static and active movement.

Strengthen Your Spine for a Healthier Back

Strength is the key to physical freedom to function the way we want every day. Although the muscles are important to a healthy and functional spine, other spinal components work with muscles to execute static and active movement.

Exercise Helps Your Back at Any Age

Before starting any new exercise program, talk to your doctor about the types of activities you are interested in doing.

7 Exercise Tips to Help You Spring Back Into Shape

Now is a great time to get into shape. This article provides 7 ways to become healthier, including tips on drinking enough water, exercise, and how to make healthy meal choices.

Physical Activity: 30 Minutes a Day

You don't have to train for a triathlon to be physically fit. Just by turning off the TV or computer and going for a 30-minute brisk walk or playing 15 to 20 minutes of an intense basketball game regularly is very beneficial to your health.

How to Keep a Healthy Back: Lower Trunk Rotation Exercise Video

Learn how to increase the flexibility and mobility of your low back (lumbar spine) and hips by watching the instructions in this brief video.

Back Extensions

Back extensions are common in some types of exercise, such as yoga and Pilates. But did you know that back extensions can help reduce back pain? They work by strengthening abs and back muscles. Article shows you 3 back extensions you can do right now.

How to Keep a Healthy Back: Pelvic Tilt Exercise Video

To keep your back healthy and strong, you should do the pelvic tilt exercise every day.  Watch how to do a pelvic tilt in this short video, and then get going on your back pain prevention plan.

Back Pain and Sports

Back pain accounts for approximately 7% of injuries in sports. Learn about factors that predispose the athlete to back injuries and acute back pain.

Exercise Facts and Tips

Exercise is not only a great way to keep in shape, but it can also help ease back and neck pain. The right type of exercise can strengthen your body and boost your overall spine health. This article includes facts and tips to enhance your exercise knowledge.

Strength Training for Kids

Strength training for kids is different than strength training for adults. Find out about the importance of strengthening exercises for children, and get tips on how to incorporate strength training into your child's exercise program.

Strength Training Safety for Kids

With good technique and proper supervision, children can safely participate in strength training programs. Learn how your child can add strengthening exercises into his or her exercise program.

Lift Weights to Prevent Back Pain

A new study suggests strengthening your sore muscles is a better way to relieve back pain than rest. This article describes new research findings that show weight training as an effective means of reducing-- even eliminating-- back pain.

Weight Loss: Suggestions for Success

Good food and eating right combined with regular exercise can help you meet your weight loss goals.

Flexibility Training Tips

You shouldn’t neglect flexibility training. Along with cardiovascular work and strength training, maintaining flexibility is crucial to taking care of your body. Get tips on incorporating flexibility into your daily life (and it’ll help prevent back pain).

Neck Pain Prevention: Side-to-Side Head Rotation Exercise

Doing the side-to-side head rotation exercise every day can help you prevent neck pain. In this video, you’ll learn how it increases mobility in your cervical spine.

Neck Pain Prevention: Side Bending Exercise Video

As you try to prevent neck pain, it’s a good idea to do the side bending stretch every day. Watch this video to learn how to do it and how it helps you avoid neck pain.

How to Keep a Healthy Back: Bridge Exercise Video

Video shows you how to do a bridge exercise for your low back.

How to Keep a Healthy Back: Knee to Chest Exercise Video

Doing knee to chest exercises every day can help you keep your back healthy. Make this stretch part of your daily routine, and you can keep your spine strong. This exercise may help prevent back pain.

Neck Pain Prevention: Chin Tuck Exercise Video

You should do chin tucks every day if you want to prevent neck pain. They’re a quick exercise you can do sitting at your desk or at the kitchen table. See how to do chin tucks in this exercise video.

Ergonomics: Stocking Shelves and Moving Products

Helpful ergonomic solutions for grocery store workers whose jobs include stocking tasks.

Ergonomics: Nursing Home Resident Lifting and Repositioning

Information representing a range of available options that a nursing home facility may consider to help prevent work-related injuries.

Ergonomics: Nursing Home Resident Transfer from Sitting to Standing

Ergonomic solutions from OSHA on nursing home resident transfer from a seated to a standing position.

Ergonomics: Wheel Chair Residents and Transfer Belts

Ergonomic pointers for caregivers who work in nursing homes.

Ergonomics: Hands and Forearms

Ergonomic principles on safe work practices include gripping properly to reduce risk of injury.

Ergonomics: Housekeeping, Kitchen Work, and Hand Tools

Housekeeping and kitchen work can present ergonomic challenges. Solutions for nursing homes environments are presented.

Ergonomics: Meat and Deli Department Safety

Ergonomic guidelines for employers and their workers in the meat and deli departments.

Ergonomics: Storage and Mobile Medical Equipment in Nursing Homes

Ergonomic information covering medical pumps, transporting equipment, oxygen tanks, and moving food trays.

Ergonomics: Nursing Home Ambulation and Lateral Transfer

Ergonomic solutions for nursing home caregivers to assist residents during ambulation, lateral transfers, and repositioning.

Ergonomics: Resident Transfer and Lifting in Nursing Homes

Ergonomic solutions for resident transfer from sitting to standing and lifting.

Ergonomics: Identify Problems and Provide Solutions in Nursing Homes

Pushing heavy carts, bending, lifting and carrying may present opportunities for work-related injuries in a nursing home environment.

Ergonomics: Bathtub, Shower and Toileting Activities

Sensible ergonomic solutions for resident bathing and toileting.

Ergonomics: Bathtub and Shower Activities

Practical ergonomic solutions for caregivers responsible for bathing nursing home residents.

Ergonomics: Safety in the Meat and Deli Departments

Adjustable tables, non-force grinders, and anti-fatigue mats help prevent injuries in the meat and deli departments.

Workplace Injury and The New OSHA

OSHA has developed incentive plans for employers because they have determined "safety and health programs have been shown to be the key reducing workplace injuries illnesses."

Cholesterol and Arterial Corruption

Cholesterol is vital for many important functions in the body but can be deadly when our level gets to high. Learn all about good and bad cholesterol in your diet.

Nutrition Facts and Fallacies

Optimal nutrition is the product of eating a wide variety of nutrients from a wide variety of foods.

Supplements: Dehydroepiandrosterone (DHEA)

The level of DHEA (dehydroepiandrosterone) in your body decreases as you age. DHEA deficiencies make individuals more susceptible to some cancers, atherosclerosis, high blood pressure, and many more diseases.

Supplements: Zinc

Zinc is an essential trace mineral that boosts the immune system and helps prevent many ailments from cancer to the common cold.

Supplements: Vanadium

Vanadium is an essential trace mineral. It is necessary for bone and tooth development.

Supplements: Tyrosine

Tyrosine aids in the function of the adrenal, thyroid, and pituitary glands. A deficiency of tyrosine can result in depression, hypothyroidism, low blood pressure, low body temperature, and restless leg syndrome.

Supplements: Spirulina

Spirulina is a blue-green algae that is a rich source of nutrients, especially protein, and thus is an important food for vegetarians. It has anti-viral and anti-cancer properties.

Supplements: Sulfur

Sulfur is a naturally occurring mineral used to treat red, itchy rashes and also helps to protect your body from toxins in the environment. People with arthritis may find pain relief from sulfur baths.

Supplements: Selenium

Selenium is a trace mineral found in soil and food. It is an important antioxidant and most of us do not get enough selenium in our diets.

Supplements: Psyllium

Psyllium is a soluble fiber used primarily as a gentle bulk laxative. Psyllium helps relieve constipation, irritable bowel syndrome, hemorrhoids, and other intestinal problems.

Supplements: Potassium

Potassium is a mineral that helps the kidneys function normally as well as aiding in normal heart function. Learn all about potassium and its uses.

Supplements: Phosphorus

Phosphorus is one of the most important minerals in the human body. It has many important functions particularly working with calcium to build strong bones and teeth.

Supplements: Phenylalanine

Phenylalanine is an essential amino acid that you need to get from food because your body cannot make enough of it. Learn all about phenylalanine, its uses, and what foods provide it for you.

Supplements: Melatonin

Melatonin is an important hormone secreted by the pineal gland in the brain. Melatonin helps to regulate our sleeping patterns and can be used to treat sleeping disorders.

Supplements: Lysine

Lysine helps your body process fatty acids and is important for proper growth. Find out what foods provide lysine and if you could benefit from a supplement.

Supplements: Magnesium

The mineral magnesium is important for your heart, muscles, and kidneys. Most Americans do not get enough magnesium in their diets.

Supplements: Lipase

Lipase helps your body digest fats to be used more easily. Lipase can be used to treat digestive problems.

Supplements: 5-Hydroxytryptophan (5-HTP)

5-hydroxytryptophan (5-HTP) is an amino acid. 5-HTP dietary supplements help raise seretonin levels in the brain which may have a positive effect on sleep, mood, anxiety, aggression, appetite, temperature, sexual behavior, and pain sensation.

Supplements: Iron

Iron delivers oxygen from the lungs to all parts of your body, helps your muscles work, and helps break down substances that can cause damage to your body.

Supplements: Glutamine

Glutamine plays an important role in all parts of the body. It speeds recovery and healing, helps curb cravings, and can improve mental acuity.

Supplements: Ethylenediaminetetraacetic Acid (EDTA)

EDTA chelation therapy is a nonsurgical treatment for heart disease. It can help you avoid heart and artery disease or could be an alternative to bypass surgery.

Supplements: Creatine

Creatine is an energy enhancing supplement for athletes. If you are looking to increase strength, improve endurance, and delay fatigue for high intensity, short duration sports, then creatine supplements may benefit you.

Supplements: Copper

Copper is an essential nutrient that helps make hemoglobin, the main component of red blood cells. Copper may make your immune system stronger and may help relieve the pain of arthritis.

What's in a Food Label?

Judging whether or not a particular food fits into your diet has become easier today because of the information avaliable on product labels.

Ergonomics: Process for Protecting Nursing Home Workers

Strong support by management creates the best opportunity for success.

Ergonomics: Produce Department

Certain tools are less stressful to use. For example, a lighweight shorthandled plastic shovel is a good choice for shoveling ice.

Ergonomics: Nursing Home Case Study - Employee Training

Nursing home case study wherein issues such as high injury rates and employee turnover were addressed.

Ergonomics: Recommended Working Postures

Recommended working postures describe body positions that are neutral and comfortable.

Ergonomics: Preferred Work Zone

Work is safest when lifting and reaching is performed within preferred bodily work zones.

Ergonomics: Grocery Store Checkout

Ergonomics principles for use in grocery stores at the front end.

Ergonomics: Laundry

Healthy body postures during work and assisted devices such as linen carts help prevent work related injuries.

Ergonomics: Training Nursing Home Workers

Employees should be trained before they lift or reposition residents or perform other work that may involve risk of injury.

Ergonomics: Cleaning Rooms in Nursing Homes

Ergonomics tips for workers to modify deep sinks and cleaning using electrical devices.

Ergonomics: Potential Job-Specific Concerns

Checklist for identifying potential job-specific ergonomics concerns.

Ergonomics: Implementing Solutions for Prevention

Provides ergonomic solutions for grocery stores that describes changes to equipment, work practices, and procedures to control risk factors.

Ergonomics: Potential Solutions for Prevention

Ergonomic guidelines intended to address factors that are believed to be associated with MSDs in grocery stores.

Ergonomics: Bakery Department Tips

Bakery tasks can be made more ergonomically friendly by positioning the work at the right height.

Ergonomics: Risk Factor Checklist

Checklist for identifying potential ergonomic risk factors by workplace activity.

Ergonomics for the Prevention of Musculoskeletal Disorders: Introduction

Some grocery store work can be physically demanding. In the grocery store industry the presence of risk factors increases the potential for injuries and illnesses.

OSHA Effective Ergonomics: Four-Pronged Comprehensive Approach

Highlights of OSHA's outreach and assistance programs and information about the National Advisory Committee on Ergonomics.

Ergonomics for the Prevention of Musculoskeletal Disorders: Guidelines for Retail Grocery Stores

Grocery stores that have implemented injury prevention efforts have said they have successfully reduced work-related injuries and workers' compensation costs.

Ergonomics: Nursing Home Resident Repositioning

Points to remember when repositioning nursing home residents in a chair or during lateral transfer in a seated position.

Ergonomics: Grocery Store Stocking

OSHA provides employers and their employees with ergonomic suggestions to help prevent injuries when performing stocking tasks.

Ergonomics: Lifting Safety

Most grocery store jobs involve some lifting. It is important that employers provide workers with help to lift safely.

Ergonomic Solutions: The Dow Chemical Company's Innovative Use of "Six Sigma"

Avoiding ergonomics-related injuries is an important component on The Dow Chemical Company's overall emphasis on safety and health.

Ergonomics: Process of Protecting Workers

OSHA recommends that employers develop a process for systematically addressing ergonomic issues in their facilities.

Ergonomics: Identifying Problems in Nursing Homes

Assessing the potential for work-related injuries in nursing homes is complex because typical operations involved repeated lifting and repositioning of residents.

Ergonomics Project Results: The Dow Chemical Company

Immediate improvements in the identified risk factors significantly reduced the severity of injuries.

Ergonomics: Nursing Home Case Study

Wyandot County Nursing Home was used in OSHA's case study. The study used a process that reflects many of OSHA's guidelines.

Ergonomics Solution: Analyze, Improve, Control

Improvements are not static, but a part of an ongoing ergonomics safety and health process.

Ergonomics: OSHA Resources

Resources that may be useful to those seeking further information about OSHA, ergonomics, and the prevention of work-related MSDs.

Ergonomics: Guidelines for Nursing Homes

Recommendations for nursing home employers to help reduce the number and severity of work-related musculoskeletal disorders (MSDs) in their facilities.

Ergonomics: Grocery Store Bakery

Ergonomic principles apply in grocery store bakery departments too. Cake decorating turntables and anti-fatigue mats help employees to be more productive and help prevent injury.

OSHA Effective Ergonomics: Strategy for Success

The highlights of OSHA's accomplishments include guidelines, enforcement, outreach and assistance, and a national advisory committee on ergonomics.

OSHA Ergonomics Case Study: The Dow Chemical Company's Use of the "Six Sigma" Methodology

Ergonomics-related injuries including musculoskeletal disorders (MSDs) continue to be a serious problem for employers.

Ergonomics: Checkout, Bagging, Carry Out

Ergonomic solutions for employees who work the front end of the grocery store.

Ergonomics: Repositioning Nursing Home Residents in Bed

Ergonomic solutions for nursing home employees about repositioning residents in bed.
SHOW MAIN MENU
SHOW SUB MENU
Cancel
Delete