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Build a Better Back

Building a better back requires attention to your posture and habits. Your back needs support internally and externally to survive and thrive and keep you functioning in the world.
After seeing patients and teaching for over 40 years, Dr. Linda is now committed to helping you 

BUILD A BETTER BACK! This includes providing information to avoid and repair postural traumas, exercises to strengthen key areas that stabilize your back, and educational resources so you can make healthy, informed decisions about your back.

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COMPONENTS OF A BETTER BACK

1 / Strong Lower Abdominal Muscles

2 / Flexible Shoulder and Hip Joints

3 / Strong Upper Back 

4 / Strong Hip Muscles

SAY GOODBYE TO POSTURAL TRAUMAS

Switch Hands When Using a Mouse

Using a mouse with the same hand creates a pattern of muscular imbalances involving the neck, upper back and lower arm. Switching your mouse to the opposite hand requires courage! You can do it! It will feel odd at first. But you will learn and it will help you have less pain in your arm, upper back and neck. In addition your brain will work in a new way which is very good for you! It is a brain challenge to use the opposite hand.

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Stop Slouching

Slouching over your computer sets up a muscular pattern that includes weak upper back muscles, tight chest muscles, and weak lower stomach muscles. This can create pain in the upper back, a stiff neck, and pain in your forearm. Effective full-length back support (Dr. Linda’s Back Cushion),  switching hands for your mouse, and strengthening the upper back can be very helpful. Pausing to stretch (computer and desk stretches) will interrupt the stiffness and pain. Take a break and do HIIT! (High-Intensity Interval Training) such as jumping jacks or high knees.

Place a Back Support in Your Car Seat

All cars are designed to protect you from a whiplash in case of an accident. The headpiece shoves the head slightly forward and there is no upper back support. This creates the opportunity for pain and stiffness to develop throughout the spine. Dr. Linda’s Back Cushion solves this problem by supporting your entire spine.

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Stop Sitting

Sitting is the new smoking! Get up! Do some jumping jacks! Use a jump rope! Walk around the block! March in place for a minute! Save your life! No job is worth a bad back, high blood pressure, cancer and heart disease. Your risks of these health issues go up with long periods of sitting. 

Sleep Away Your Pain

How we sleep can help unwrap the neck and back pain we feel from our desk jobs. Sleeping on your back with a neck roll and a large pillow under your knees can undo tightness and pain in the neck, upper back, and low back. An eye pillow is very comforting and can help you stay on your back.

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Meditate with your Spine in Mind

This position takes the stress out of your back. A program of 20 minutes daily will help relieve built up tension and pain and allow your spine to realign.

Consider Your Posture as You Choose your Exercises

Avoid weight training that strengthens the front chest muscles and stresses the neck area. It is the upper and mid back muscles that need strengthening.

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