Post Chiropractic Treatment Suggestions

SUGGESTIONS TO FOLLOW DURING CHIROPRACTIC CARE

1. Avoid rubbing, probing or “poking” the areas that your doctor of chiropractic adjusts.
2. Avoid sudden twists or turns of movement beyond normal limits of motion, especially of the neck.
3. Avoid extreme bending of your spine in any direction; avoid stretching, reaching, or other overhead work.
4. Avoid bending or stooping sharply to pick up objects. Rather, bend your knees to MINIMIZE the strain. Hold the object as close to your body as possible.
5. When lifting, keep your back straight. Bend your knees and let your legs bear the strain.
6. When bathing, sit rather than recline in the tub. If you are tried and wish to relax, it’s better to lie in bed.
7. Participate in simple exercises to strengthen your body, but avoid jarring activities which place stress on your neck and spine.
8. Watch your posture at all times; stand tall, sleep tall and THINK tall!

REST, RELAXATION, AND SLEEP

1. Set aside a special time each day for complete relaxation (mentally and physically). This is important in the restoration as well as maintenance of normal health.
2. When sitting, chose a chair that has adequate firmness to hold your weight comfortably, and then sit straight. Avoid too soft, overstuffed chairs. Recliner chairs are acceptable if they are constructed so that when you are reclining your back is in a normal straight position.
3. Cross your legs only at the ankles, not the knees. Crossing your legs at the knees could aggravate an existing back condition as well as interfere with the circulation of the lower limbs.
4. Be sure to get plenty of sleep to allow your body to recuperate and repair.
5. Sleep on a firm mattress, preferably one which is neither too firm or too soft, but just firm enough to hold your body level while at the same time soft enough so that your shoulders, buttocks, etc., will depress into the mattress.
6. Your pillow should be neither too high nor too low. The ideal pillow is one which supports your head so that your neck vertebrae will be level with the rest of your spine. Avoid sleeping on two pillows. Cervical chiropractic pillows are highly recommended (especially to restore proper curvature in the neck).
7. Sleep on your back or on your side with your legs evenly flexed slightly, not drawn up too tight. A pillow under the knees (when lying on your back) and between the knees (when laying on your side) is is recommended in all low back problem cases. Avoid sleeping on your stomach. Raise your head off the pillow when changing positions.
8. Rise from bed by turning on your side and swinging your legs off the bed, then push yourself into a sitting position with your arms, thus minimizing the amount of strain on your back.
9. Do not read or watch TV in bed, particularly with your head propped at a sharp or strained angle.
10. Do not sleep sitting in a chair or in cramped quarters. Lie down in a bed when it is time to sleep.
11. If at all in doubt, use the ice to ease swelling. Alternating ice and heat is good for most “muscle spasm” situations.

IF YOU HAVE ANY QUESTIONS ABOUT ANY PHASE OF YOUR CHIROPRACTIC CARE PLEASE ASK.

- Dr. Andrew Erjavec

 Please feel free to contact Benefit Chiropractic & Wellness Clinic at 604-534-7451 should you have any qusestions on how chiropractic care can help with your back issues.