Southern Oregon Sports & Spine

Take Care of Yourself

Do the best self care. Most of us have more time on our hands at home. Paying attention to your daily posture and movement patterns can go a long way from either keeping you out of pain, or reducing the pain you are already experiencing.

You are probably interacting with your electronic devices more (watching TV, webinars, getting the daily news, connecting with family, etc.), or maybe you are outside doing more chores around the house.

Here are some tips and tricks to think about while you are doing your thing:

If you are using a computer or mobile device, make sure you are not slumping in your chair or couch. Use a pillow or some other means to keep your low back straight and supported.

Sit squarely so you are not twisting your body or neck.

Try to keep your screen eye level if possible, and avoid looking downward for long periods of time.

Take breaks often, or if you are using a mobile device, get up and move.

For example, I will often walk around my yard while doing FaceTime with my family.

Try not to “chin poke” and look forward into your screen. Try tucking your chin a little so your head sits more squarely on your shoulders.

If you are outside, make sure you “lift responsibly.” Don’t bend forward at the waist, do more of a squat, and brace your abdomen.

Better yet, get another family member to help lift something heavy.

If you are crouched down gardening or weeding – again take breaks often. One trick I do is for every 15-20 minutes of crouching down, I make sure to get up, support my low back with my hands and gently arch backward a few times. This offsets the bending forward motion which is terrible for most low backs.

We are getting ready to re-open, as soon as the shelter in place begins to relax. We will be taking precautions to keep both you and our staff safe.

We are available for telehealth conferences, where we can talk to you, do a virtual exam via video, and coach you on posture, on movement, on what you can do about both your pain. Of course, we all prefer to have hands-on chiropractic experience, but for right now, telehealth is useful.

We are offering a discount, to $49, on your first telehealth consult with us. (Usually $65 to $99.)

If you are in acute pain (and are not ill with any possible COVID symptoms), we can see you in person. Call the office to schedule a telehealth conference or an urgent visit.

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