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Our Message to You
    We, at the National Spine Health Foundation, recognize the impact that COVID-19 and social distancing may have on you and your family, just as it is affecting us. In following recommended safety guidelines, our team will continue serving you as we telework. I want to express gratitude to you and all of our supporters who make our work possible. During this disruptive time, we especially want to communicate the importance of developing good habits while working from home. They say it takes two weeks to develop a habit; wouldn't it be great to come out on the other side of this pandemic with better posture as you sit at your desk and a routine of standing up and stretching at least twice an hour?
     We will continue updating our educational materials and providing you with relevant, simple ways you can improve the way you care for your spine while following suggested social distancing practices. We are on a mission to help you build healthy habits, be mindful of your spine, and help prevent and alleviate your neck or back pain. Taking care of your body as you face challenging times will help with mental readiness and will ease the transition back to normalcy as we get through this together. Sending my best wishes to all as we weather this storm together.

Dr. Rita T. Roy
CEO, National Spine Health Foundation
Consider making these ergonomic changes to your workplace to improve your spinal health.
  • Create a dedicated working space, ideally someplace that is quiet and has natural light
  • Use a standing desk, ergonomic chair, or yoga ball to strengthen your core and increase your spinal health
  • Keep moving! Designate a time to get up, stretch, and exercise, whether it's yoga, a walk, or using hand weights
  • Adjust your computer screen and chair so that the center of your computer screen is at eye level
  • Be mindful of your posture! Adjust your desk height in a way that allows your forearms to rest comfortably at a 90-degree angle. Work with your feet flat on the floor and your back against the chair (you may need a towel or pillow behind you)
  • Keep a cup of tea or container of water near you as a friendly reminder to stay hydrated
It's important to take care of our mental health, too, especially during these uncertain times. In fact, many studies show strong bodies help maintain a strong mindset. Alleviate your anxiety and depression and increase your mind-body connection by taking these simple things:
  • Stay hydrated
  • Eat a balanced diet
  • Manage and prevent pain
  • Practice movement - There are many online programs that are offering discounted or free trials. Check them out here.
Read more tips on how to avoid sitting throughout the day.
Simple changes can make a huge difference.
Consider these postures, positions, and poses to help relieve your neck or back pain and strengthen your core while you are at home.
Whether you are invested in prevention or going through recovery, improving your core strength is one way to maintain a healthy spine. Read about other core exercises you can do here.
Upcoming Events
If you missed the launch of our new “Get Back To It” podcast featuring real stories of healing and recovery, you can listen here! Another episode will be released soon!
A Spinal Champion Story
Ericka is a runner and weight lifter, but found herself losing hope, fearing that her debilitating back pain would prevent her from returning to the activities she loved so much. Thankfully, she found a community that helped give her hope and pursued treatment options, including physical therapy and yoga! Read more about Ericka's journey to spine health here.
Share Your Story
A Spinal Champion is a person who has achieved an improved quality of life through treatment for neck or back pain. 

We know the journey to spinal health is not one that can be made alone and encourage Spinal Champions to share their story, giving hope to others battling similar challenges. It is inspiring and rewarding to see these individuals getting back to the activities and people they love, which is why we would like to hear from you, as a Spinal Champion.

Connect with Us!
We know the journey to spinal health is not one that can be made alone. Find the support you need by joining our community.
Like, comment, share, and follow us as we continue this month's theme with more content. Learn more how you can get more involved here, including planned giving, volunteering, and starting your own fundraiser.

Stay tuned for next month's spotlight: Children & Adolescents
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