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Quick Reference
1.Exercise Regularly—This does not mean anything overly strenuous. Something as simple as a daily walk can make a huge impact on your health.
2. Eat a Healthy Diet—Proper nutrients allow the body to repair itself easier. Eat organic, unrefined foods and drink at least eight glasses of pure water every day. Avoid drugs, whether recreational or prescribed, including alcohol and caffeine.
3. Maintain Good Posture—Are you sitting up straight as you read this?
4. Sleep on Your Back or Side, Never Your Stomach—Avoid sleeping on your stomach, it twists your neck; avoid the fetal position, it reverses your spinal curves.
5. Invest in a Good Chair, Pillow and Mattress—When you think about the amount of time you use these things each day, it’s worth it.
6. Stretch Your Spine Before and After Sports—This will also help to loosen up the surrounding muscles.
7. Stretch Your Legs and Back After Each Hour of Sitting—whether in a car or at a desk, stretching regularly will help to keep you from tightening up or injuring yourself further.
8. Never cradle the phone between your neck and shoulder.
9. Do Not Overload Your Backpack, Purse or Wallet. Remember to carry it over both shoulders to balance the load (if possible). Keep your wallet out of your back pocket when sitting, especially when driving.
10. Remember To Visit Us Regularly—Especially if you are ill, under a lot of stress, pregnant or in an accident or trauma. Remember, it is much easier to prevent a problem than to correct one.
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The spine has a unique anatomical design, providing flexibility, balance, structural support, and a protective conduit for the spinal column and nerves carrying messages between your brain and the rest of your body. With a healthy spine, you can reach, stretch, bend and twist without much thought or pain.
Even if you have chronic spinal problems, or underlying conditions such as arthritis, osteoporosis, or disc injuries, you can perform activities more easily by practicing basic self-care measures as outlined in this brochure and instructed by your Doctor. With proper care and a consistent exercise program, you can experience improved spinal function and range of motion in your daily life.
What can you do?
When you initially visited us, a chiropractic evaluation was performed to locate the source of your pain and diagnose your condition. A set of x-rays may also have been taken to view the area of your complaint as well. Chiropractic manipulations or “adjustments” may have followed to realign your muscles, bones and joints to correct misalignments, or “subluxations.” These adjustments may have diminished the pain, or may have cured your problem completely. In either case, it is important that you continue to actively participate in a self-care program which includes proper body mechanics, spinal self-care, and specific exercises to strengthen the surrounding muscles and increase range of movement and flexibility.
These simple tips can lead you on your way to taking better care of your spine.
Sleeping
Sleeping on a soft bed or couch can strain neck and back muscles since the three curves of the spine are not adequately supported. Sleeping on your stomach is not recommended since it can cause additional strain on the neck and back. Make sure you have a firm mattress that keeps the spine aligned and supports the spinal curvatures. The best sleeping positions are on your back or side. A pillow can be placed under the knees when lying on your back to take pressure off of the lower back.
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