Things you can do at Home
The following instructions apply to good health habits at all times, those highlighted apply specifically to you. You should follow these special instructions until your subluxations are corrected or until we have mentioned otherwise.
If you have any questions regarding your care, please feel free to talk to me at anytime.
- Avoid lifting heavy objects, moving furniture, etc. Do not iron, vacuum, mop, stoop or change beds within the first week of your care.
- Never use a heating pad on your spine unless you’ve checked with me first. It can increase inflammation and pain. Ice is your friend!
- Walk at least 1 mile, 3x/week. It helps a degenerating disc recover faster.
- Do not take hot baths for low back pain unless you check with me first.
- To get out of bed, turn on your side, draw your knees up and use your arms to raise yourself.
- Do not sit or drive with your legs straight out; bend your knees.
- Avoid twisting, heavy lifting, pushing or any quick jerking of your spine.
- Do not miss or reschedule your appointments unless absolutely unavoidable. They are specifically timed to ensure your optimum recovery. (This is similar to building a foundation - one brick at a time. Not a good idea to start removing bricks)
- Set aside a special time for yourself to RELAX.
- When sitting, choose a chair which is supportive to your spine. When purchasing a chair, buy one that fits your spine. Do not try and fit yourself to the chair. Avoid soft couches.
- Cross your legs at the ankles not your knees.
- Get plenty of rest so that your body has the opportunity to repair tissue damage.
- Sleep on a mattress which is supportive to your spine. Too hard or too soft is not good. I find that a pocket coil mattress is best.
- Your pillow is very important. It should be neither too high or too low, but rather supportive.
- Be good to your spine; it is the only one you will get.
- Go dancing often. There’s nothing like good ol' rock-n-roll to get your spine exercised. It really is the very best exercise for you.
Rules To Live - For Life
- Get plenty of rest (7-8 hrs/night).
- Get lots of fresh air.
- Exercise moderately daily.
- Drink at least 8 glasses of water each day (even better, half your body weight in water).
- Be happy, cheerful and pass it on.
- Get your spine adjusted regularly