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Four Resolutions for a Healthier Back

Eat more vegetables. Stress less. Take the kids out to the park more often. You may already have a long list of resolutions for the new year. This year, honor your spine, too. With the help of your doctor of chiropractic, these simple steps can promote a healthier back for the new year.

Consider replacing your pillow or mattress.

Do you wake up with aches and pains? It could be time to purchase a new mattress or pillow. The American Chiropractic Association (ACA) recommends finding a mattress that evenly supports your whole body. There should be no gaps between you and the mattress when you lie down. When choosing a pillow, select one that supports your head and neck in alignment with the rest of the spine, whether you sleep on your side or back. Keep in mind that what works for your partner may not work for you- there isn't one mattress or pillow that fits everyone. Simple adjustments, such as adding foam padding, can help tremendously.

Re-evaluate your posture at work.

Americans spend an average of 44 hours at work every week- often behind a desk. To avoid poor posture that can lead to tension, back pain, and joint problems such as carpal tunnel syndrome, check that your chair is the right size and adjusted correctly, says the ACA. Do your feet rest comfortably on the ground? Does the chair offer lumbar support? Are you able to tilt or swivel easily while performing tasks at your desk? Also, be sure you have adequate light (so that you aren't straining to see documents or a computer screen), adjust your computer monitor so that it is at eye level, and wear a headset for longer telephone conversations. And don't forget to take frequent breaks and stretch throughout the day.

Learn how to lift correctly.

Many back injuries are caused by improper lifting of items such as luggage, backpacks or briefcases, storage boxes, or even groceries. But knowing how to lift properly can prevent serious injury. First and foremost, don't bend from the waist. Keep your back straight, and squat to reach the item. Then, keep it close to your body as you lift, and avoid twisting motions. When traveling, check all bags that weigh more than 10 percent of your body weight.

Eat right and exercise well.

Eating a balanced diet and getting regular exercise helps your body stay toned and tension-free- and promotes a healthy weight and a happier spine. Smart exercise and a good diet can also prevent osteoporosis, which affects over 20 million American women. To start, the ACA recommends eating out at restaurants less (to reduce the amount of unhealthful fats and sugars you consume) and adding more fresh fruits, vegetables, and whole grains to your diet. Aim for a minimum of 20 to 30 minutes of exercise, three or four days a week.

New patients receive a free consultation!

One of our primary goals is to educate our community about the benefits of chiropractic.

Office Hours

Monday:

8:00 am-12:00 pm

3:00 pm-6:00 pm

Tuesday:

12:00 pm-3:00 pm

Wednesday:

8:00 am-12:00 pm

3:00 pm-6:00 pm

Thursday:

8:00 am-12:00 pm

3:00 pm-6:00 pm

Friday:

7:00 am-11:00 am

Saturday:

Closed

Sunday:

Closed

Location

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Testimonials

Reviews From Our Satisfied Patients

  • "We saw Dr Tim and I highly recommend him to any family!! He's awesome with kiddos!! He treated our 3 month old son. The entire staff is above and beyond!!!"
    Lindsay Tebout
  • "I've been going now since 2014 staff is great both doctors are great and my overall health is so much better not living in pain anymore I would highly recommend."
    Laurie PoelstraVoogd
  • "They were able to help after a car accident when medical doctors could do nothing. So happy that I came here!! Office staff is the best. Always smiling and friendly and the doctors are amazing! Great folks to work with"
    Robyn Nesbitt Franz
  • "The best chiropractor! Well worth the hour drive!"
    Mary Whitelock
  • "I have been a patient for almost 2 years now and feel amazing. I originally went in for pain relief like most patients, and got exactly what I needed. Great environment, friendly staff and good prices with flexible hours. It was an easy decision after I was relieved of my back pain to keep going to Dr. Gillis to maintain my health and to live a healthier lifestyle with chiropractic care."
    Sara Harder

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