Here are wonderful health tips to help you achieve maximum improvement in the shortest period of time and help you get the most out of your chiropractic care.
KEEP YOUR SCHEDULED APPOINTMENTS
GIVE IT TIME
Healing is a process that takes time and is influenced by many factors. Retraining muscles and soft tissues needed to support your spine properly can take weeks to months of intensive care.
DON’T PLAY DOCTOR
Avoid rubbing, probing or “poking” in the areas your doctor adjusts. Allow the body time to heal. During the intensive phase of care, try to avoid sudden twists or turns of movement beyond normal limits of motion, especially of the neck. Avoid extreme bending of your spine in any direction; avoid over reaching or other overhead work Use ice when your pain is severe and save the heat for when you are having mainly stiffness.
Sit on the edge of the seat when getting in, and then turn with both legs together. With your back straight pivot (spine as axis) legs without rotating your back. Do not put one leg in first then sit down heavily. Important for patients with low back concerns: If the edge of your seat is too close to the dashboard, move your seat back when getting out of the car so your seat will be ready for you when getting back in.
Switch phone receiver between left and right hand and ear often when using the phone for a long period of time. Do not cradle the phone in the crook of your neck. It will destabilize the cervical spine, requiring more care and slow down your return to optimum health. People who use the phone a great deal should look into purchasing a lightweight headset.
Bend at the knees while keeping your back straight. Make sure to lift with legs. There are circumstances where it is difficult to lift correctly, particularly getting bags in or out of a car. Do not overfill bags or try to carry too many at one time – make more journeys if necessary. The bumper does not allow one to bend the knees; so bring the shopping bag to you first and lift carefully.
Correct posture, or the attempt, should be a part of everyday life. Sitting should be upright, not slouched. Walking should be with the head level or slightly elevated, and not looking at the ground. If maintaining good posture for a long period of time is difficult, use cushions, upright chairs, or other equipment to assist you.
Posture should always be upright, not slouched. When working at a desk, elevate computer screens to avoid neck fatigue. When sitting, choose a chair that has adequate firmness to hold your weight comfortably and your posture in a straight position. Avoid too soft, overstuffed chairs. Cross legs at the ankles, not at the knees. Crossing at the knees could aggravate existing back conditions.
Sleep on a firm mattress, preferably one which is neither too hard nor too soft, but just firm enough to hold your body level, while soft enough to allow your shoulders and hips to depress into the mattress. Prior to beginning chiropractic care, beds and pillows with poor support may still allow rest. After initiation of care, a good pillow, bed, and chairs are essential for getting rest and healing.
SLEEP AND REST
Be sure to get plenty of sleep to allow your body to recuperate and repair. Sleep on your back or on your side with your legs slightly bent with a pillow placed between them is the best position. Avoid sleeping on your stomach. Raise your head off the pillow when changing positions. Do not sleep sitting in a chair or in cramped areas. Lie down in bed when it is time to sleep.
GETTING OUT OF BED
Keep the torso straight, roll onto either side, and bring your feet up with ankles together until knees are in bent position. Straighten knees slightly forward until feet are over the side of the bed. Using weight of your body rise onto your elbow and then push with your arms until your body is into an upright position. Reverse for getting into bed.
Use only one pillow laid flat on bed. Spine problem + Supportive pillow + Proper position = quality sleep & rest. The ideal pillow is one which supports your head so that your neck vertebrae will be level with the rest of your spine. Never lie on a couch with your head on the armrest.
When bathing, sit rather than recline in the bath. Lying on your back against the bath may cause a vertebra to slip out of its normal position. If you are tired and wish to relax, it’s better to be in bed.
DRINK LOTS OF WATER!
A small cup at the beginning of every hour will help hydrate your spinal discs and flush away unwanted toxins.
Please ask one our amazing team members any questions you may have to help you heal faster and retain your health achievements!