So there it is, half term has arrived and we’re in full-on family mode once again.
We’re celebrating Florie’s official birthday today and to mark the occasion, I’m heading off with the gang to the Isle of Wight for the week. It’s meant to be rainy (of course) but we’ve got plans for crabbing, beach walks and as many soggy adventures as we can find. The good news is the kids really don’t seem to care if it’s raining, as long as they’re running around wild and barefoot on the beach.
It’ll also be baby Jack’s first trip to the Isle of Wight, so fingers crossed he enjoys it… although frankly, he hasn’t got much of a say in it either way!
When we’re back, we roll straight into Kit’s birthday weekend, he’s turning seven, which is madness! Time is flying but we’re so proud of the little guy and all he’s becoming.
Of course, it’s also the second weekend of the Six Nations, so there’ll be some rugby on in the background throughout and possibly a few tense family debates depending on who’s playing!
And lastly, Happy Valentine’s Day to all of you. We had our Valentine’s roses in the clinic this week, a little tradition we love and it’s been lovely spreading a bit of cheer. If you missed out this year, make sure you pop in next time and get involved in the fun.Wishing you all a joyful, love filled, slightly muddy half term.
Valentine’s Day is all about love, roses, chocolates, cosy nights in and maybe a little extra cuddling. But while we’re busy showing love to our friends, partners and family, our spine is often the most neglected relationship of all.
And let’s be honest…
Your back has been carrying you through everything, work stress, bad posture, long commutes, late nights and questionable sofas and still shows up for you every day. If that’s not unconditional love, what is?
This Valentine’s week, let’s continue with the script and talk about how to show your spine some love, chiropractor-approved.
Four Very Simple Tips to Improve Your Posture and Alignment (Every Day)
At West Chiropractic, we share these tips with our clients before and after every single appointment.
They’re so simple you might think, “Why on earth is he telling me this?”
But the truth is most people don’t do them consistently.
It’s the small, subtle habits repeated over years that lead to back pain, hip problems, joint degeneration, and arthritis. Not one bad day. Not one bad week.
But years of poor positioning.
The good news? These habits are easy to change — once you’re aware of them.
Let’s break them down.
1. Stand on Two Legs (Properly)
This sounds obvious, but it’s one of the most common posture mistakes we see.
Standing on two legs doesn’t just mean being upright — it means distributing your weight evenly rather than leaning into one hip.
When you’re standing, aim to:
- Keep your weight evenly through both feet
- Avoid hanging on one hip
- Lightly engage your core
- Gently squeeze your glutes
Think about this when you’re:
- Waiting in a queue
- Watching your child play sport
- Standing in the kitchen
- Chatting at the pub
Leaning onto one leg occasionally won’t cause damage.
Doing it every day for years is what creates imbalance and strain.
Try this:
This week, notice how often you lean onto one leg — and simply reset yourself back to standing evenly.
2. Sit on Your Sitting Bones
Sitting posture matters just as much as standing posture.
Many people sit with:
- Legs crossed
- Weight shifted onto one side
- A slouched or twisted position
This creates uneven pressure through the pelvis and spine, especially if you sit for long periods.
When sitting:
- Sit all the way back in the chair
- Distribute your weight evenly through both sitting bones
- Keep both feet flat on the floor
- Avoid crossing your legs
- Relax your shoulders and gently tuck your chin in
If you’re working or driving, bring the keyboard or steering wheel closer to you rather than leaning forward.
3. Stay Properly Hydrated
Your body needs water to function properly — coffee, tea, juice, and herbal teas don’t count.
Aim for:
- At least 1.5 litres of water per day
- More if you exercise or sweat regularly
- A large glass or pint of water first thing in the morning
Hydration helps:
- Muscles stay supple
- Joints move more freely
- Your body recover and function efficiently
Starting your day hydrated sets you up for better movement and posture throughout the day.
4. Walk Little and Often
Movement is essential for spinal health.
We encourage our clients to go for a 5–10 minute walk after their appointment, but this applies to everyone not just chiropractic clients.
Try to:
- Get outside for a short walk once or twice a day
- Even 5–10 minutes is enough
Walking helps:
- Improve circulation
- Mobilise joints
- Reduce stiffness
- Increase energy levels
It’s one of the simplest ways to keep your body moving well.
When Love Hurts… Your Neck, Back & Shoulders
Romantic gestures are lovely but some of them are secretly terrible for your spine.
Common Valentine’s “pain triggers”:
- Long dinners hunched over your phone
- Movie marathons curled into sofa pretzels
- Driving long distances to see loved ones
- Sleeping awkwardly after falling asleep on the sofa
All very romantic.
All very capable of irritating your neck, shoulders, discs, and sciatic nerve.
Couples, Posture & the Art of Not Wrecking Each Other’s Backs
Did you know couples often mirror each other’s posture?
One partner slouches → the other leans in → suddenly both necks are sore.
Chiropractors regularly see:
- Shoulder tension from leaning on one side
- Lower back pain from uneven sitting
Good posture is surprisingly… romantic
The Ultimate Valentine’s Gift: A Pain-Free Spine
Flowers fade. Chocolates disappear.
But a healthier spine? That sticks around.
So use the tips above and make the most of your body.
Because nothing says “self love” like waking up without stiffness.
Self Love Is Spinal Care
Valentine’s Day isn’t just about couples.
It’s also about how you treat your own body too.
When you look after your spine:
- Your energy improves
- Your mood lifts
- Your sleep gets better
- You move more freely
That makes you a better partner, parent, friend and human.
References
- Cramer, G. D. et al. (2018). The biomechanics of spinal manipulation. Journal of Manipulative and Physiological Therapeutics.
- Hoy, D. et al. (2014). The global burden of neck pain. Annals of the Rheumatic Diseases.
- McGill, S. M. (2016). Back Mechanic: The Step-by-Step McGill Method to Fix Back Pain. Backfitpro Inc.
- National Institute for Health and Care Excellence (NICE). (2020). Low back pain and sciatica in over 16s: assessment and management (NG59).
- Seaman, D. R. (2013). Body posture and stress-related musculoskeletal pain. Journal of Chiropractic Humanities.