Spinal Wellness Tips

For a healthy spine, keep these tips in mind!


Studies have shown that standing posture and good balance are a key to longevity. Dr. Foster is certified in the posture rehab system called Body Zone and can advise you. When you stand straight, the body is under less stress and can stand longer.

Wear supportive shoes. Custom orthotics can provide a supportive foundation to stand on. Remember to stand up straight. Do not lock your knees back! Good posture starts with good spinal mechanics and alignment.  Keep your chin up and your shoulders back. 

Working at a Desk

Stand and stretch every 30 minutes or so,even if you just walk around for a few minutes. Work in a comfortable supportive chair and change the chair positions periodically to "switch things up".  keep your feet flat on the floor with your knees at a 90­ degree angle. Some people need a stool to rest the feet on. Your computer screen should be at eye­-level so you are not looking down nor up all day.Arrange the workspace so that there are no extreme leans or lifts to reach work items. Dr. Foster can help you with work ergonomics. She is also available to work with your company on ergonomics and well care classes.


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

Warming Up for Physical Activity

Warm up before you golf or run ,garden or play with the kids. Just 5 minutes of light stretch and motion can get you going. The muscles need to stretch a bit.

Cell Phones and Landlines

A speaker or a headset will offset the stress of phone use in several ways.  Headsets and Bluetooth minimize the mechanical stress on the neck. They also minimize exposure to radiation from your cell phone and are essential for safe driving. Cradling the phone between your neck and your shoulder causes neck pain and headaches.

Resting or Sleeping

When you not feeling well it is hard to find comfortable sleep positions. Sometimes the sleep positions themselves can cause problems. Foot pain ,carpal tunnel syndrome and back pain can all be affected by how you sleep. Conditions like sleep apnea and reflux can require sleep accommodations that are stressful for the joints. Let Dr. Foster talk you through some of her best solutions. Just ask!

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