Achieve a Healthier Spine in Oklahoma City

Back pain can take over your life—physically, mentally, and emotionally. At Legacy Chiropractic in Oklahoma City, we’ve seen firsthand how spinal health impacts everything from sleep to productivity.

If you’re not thinking about your spine daily, you’re not alone. But the truth is: spinal health deserves your attention—whether you’re dealing with pain or not. Nearly 80–90% of people experience back issues at some point, and preventative care is the smartest path forward.

Let’s walk through real, practical steps that promote a stronger, healthier spine—backed by clinical insights and decades of chiropractic experience.

Why Spinal Health Matters More Than You Think

Ignoring your spine can cost you—literally and emotionally. Chronic pain often triggers a domino effect:

• Poor sleep
• Decreased focus
• Mood changes
• Limited mobility
• Higher healthcare costs

Certain groups are more at risk: smokers, those who are overweight, and people doing repetitive heavy lifting. But no matter your background, these habits below can help protect your back for the long haul.

1. Prioritize a Healthy Diet and Regular Exercise

• Maintain a healthy weight. Stay within 10 pounds of your ideal range.
• Strengthen your core. Weak abdominals pull the body out of alignment, straining your lower back.
• Eat clean, balanced meals to reduce inflammation and fuel recovery.
• Stretch before and after exercise.
• Consult your doctor before starting a new program.

2. Stop Smoking for Better Spinal Recovery

Tobacco restricts blood flow and reduces oxygen delivery—slowing healing across the body, including the spine. Quitting smoking improves circulation and accelerates recovery.

3. Sleep to Support Your Spine

• Use a pillow under the knees if you sleep on your back.
• Place a pillow between your knees if you sleep on your side.
• Adjust your position if you feel pain while sleeping—it’s your body telling you something.

4. Stand Smarter

• Avoid locking your knees while standing.
• Use a staggered stance—one foot slightly ahead, knees slightly bent.
• Avoid bending at the waist for long periods.

5. Lift the Right Way

• Use your legs, not your back, when lifting.
• Never twist while lifting.
• Push before pulling when moving heavy items.
• Keep heavy items close to your body.
• Ask for help when needed.

6. Sit With Purpose

• Keep your spine straight and shoulders back.
• Avoid slumping or slouching.
• Keep knees slightly higher than hips.
• Keep your head up and look forward—not down.

7. Bend and Reach Safely

• Bend your knees—not your waist—when picking up low items.
• Use a step stool to reach items above shoulder height.
• Get close to the object to reduce strain.

Expert Chiropractic Insight You Can Trust

With over 27 years of experience, Dr. Kim Hester and the team at Legacy Chiropractic understand how to treat spinal pain at the root—not just the symptoms. We take a whole-body approach, combining chiropractic adjustments with nutrition guidance, muscle therapy, and ergonomic education.

You deserve more than temporary relief—you deserve lasting function and better quality of life.

Ready to Take Control of Your Spine Health?

If you’re experiencing back pain—or want to prevent it before it starts—Legacy Chiropractic in Oklahoma City is here to help.

Call us at (405) 735-6754 or schedule a consultation today.