302 Baldwin St.

Jenison, MI 49428 United States

Spinal Wellness Tips

For a healthy spine, keep these tips in mind!


If you know you will be standing for an extended period, make sure you wear supportive shoes and learn how to maintain good posture. Good posture is the key to a healthy spine. Keep your chin up and your shoulders back. Keep both feet about shoulder­-width apart.

Working at a Desk

Make sure you get up every 30 minutes to stretch, even if you walk around for a few minutes. Next, be sure you are seated correctly. Make sure you have a chair that offers good lower back support. You also want your feet flat on the floor with your knees at a 90-degree angle. If you need a stool under your feet to do this, bring one to work. Finally, your computer screen should be at eye­-level, so you are not looking down at it.


Lifting objects is one of the most common ways to injure yourself. Start by squatting down to the object with one foot in front of the other. Keep your back straight, only bending at the knees and hips. Next, keep your head looking forward and lift the object by straightening your legs, still keeping your back straight. Hold the thing close to your body. Never twist while picking something up. Only turn once you are fully upright. Keep the same idea in mind when putting the object back down.

Warming Up for Physical Activity

If you know that you will be working or playing for a while, ensure that you are adequately warmed up. Even when only performing light activities, like gardening or pushing your child on a bike, it's easy to pull something if you don't prepare your body.

Talking On the Telephone

If forced to use the telephone for an extended period, a speaker or a headset is a must. Do not cradle the phone between your neck and shoulder, as this could cause you to damage the muscles or vertebrae in that area.

Resting or Sleeping

Straining your neck or back while you're sleeping is a widespread occurrence. We often fall asleep in positions that are not supported correctly or with our necks at an odd angle. Make sure your pillow supports your neck and head, so it lays neutral with the rest of your spine. Sleeping on your stomach is not recommended as it puts stress on your neck and back.

Working Hours


9:00 am-6:00 pm


9:00 am-6:00 pm


9:00 am-6:00 pm


9:00 am-6:00 pm


9:00 am-5:00 pm


9:00am - 12:00pm - 2 Saturdays a Month



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