Tips For Healing
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Tips for Healing!
Adjustments 1. Your adjustments are meant to take the pressure off of your spine. 2. By removing the pressure from your spine the nerves function better which allows your body to heal optimally. Posture Correct posture, or the attempt, should be part of all healing regimen. 1. As a general rule, you should sit tall, stand tall, and walk tall. 2. All sitting should be upright, not slouched. 3. Walking should be with the head level or slightly ELEVATED, not looking down at the ground. 4. If good posture cannot be maintained, use cushions, upright chairs, or other equipment to assist you. Drink Water 1. The joints of your spine are nourished by the water you drink. 2. Water also flushes your system out and helps the healing process. 3. 8 to 10 glasses of water a day would be optimal. Bathing 1. When bathing, sit rather than recline in the tub. 2. Lying on your back against the tub may cause a vertebra to slip out of its normal position. 3. If you are tired and want to relax, it is better to be in bed. Beds 1. Waterbeds tend to become a problem during your corrective care. The reason waterbeds irritate your spine is because of temperature and lack of support. 2. Prior to beginning chiropractic care, a combination of spine-related problems, poor pillow, and poor beds will still allow rest. After initiation of care, make sure you have a firm mattress and YOUR HEAD AND YOUR SHOULDERS ARE EVEN WITH EACH OTHER. 3. A firm mattress, not too hard or too soft, will allow your body to be level. Remember that we do not want our heads to be angled forward for any amount of time. Lifting 1. Everyone knows the correct way to lift; most of us do not do it. Just do it! 2. There are circumstances where it is difficult to lift correctly; particularly getting bags in or out of a car. The bumper does not allow one to bend the knees. Bring the grocery bag to you first and lift it carefully. 3. If it is repetitive lifting, make it easier! Take breaks. Use equipment to help. The Phone 1. Switch hands when using the phone. 2. Do not cradle the phone in the crook of your neck. It will destabilize the cervical spine and require more care. 3. Secretarial and salespeople who use the phone a great deal should look into purchasing a lightweight headset. Pillows 1. Spine problems + bad pillow + bad position = decreased healing/minimal rest. 2. Healthy spine + correct position = quality rest and healing. 3. The ideal pillow is one which makes your head level with the rest of your spine. This may indicate that you do not use a pillow at all while sleeping on your back and use a pillow to support your head while sleeping on your side. 4. Avoid sleeping on two pillows; never lie on a couch with your head on the armrest. 5. The thinner the pillow the better. Playing the Doctor -- Please Don’t 1. Avoid rubbing, probing, or “poking” in the areas adjusted. 2. Allow the body time to heal. 3. Avoid twists or turns of movement beyond normal limits of motion especially the neck. 4. Participate in simple exercises to strengthen your body, but avoid jarring activities, which places stress on your neck and spine. Rest 1. Set aside a special time each day for complete mental and physical relaxation. This is important in the restoration as well as a maintenance of normal health. 2. Be sure to get plenty of sleep to allow your body to recuperate and repair. 3. Sleep on your back or on your side with leg slightly bent, not drawn up tightly. Avoid sleeping on your stomach. 4. Do not sleep in a chair or in cramped quarters. It is better to lie down in bed when it is time to sleep. Sitting 1. Posture should be upright, not slouched. 2. Lazy-boy chairs do not bend where you do; buy a rocker instead. 3. When sitting, choose a chair that has adequate firmness to hold your weight comfortably and then sit straight. Avoid too soft, overstuffed chairs. 4. When working at a desk, elevate materials to avoid neck flexion. 5. Cross legs only at ankles, not at the knees. Crossing legs at the knees could aggravate existing back conditions as well as interfere with the circulation to the lower limbs. 6. A small pillow or cushion could be used on your chair to give support and help you sit erectly. Sleeping 1. Sleeping on your back is the best position as long as your head is NOT FLEXED. 2. Sleeping on your side is fine as long as your head is supported and even with your shoulders. 3. A pillow between the knees is fine while sleeping on your side. Vehicles 1. Sit on the edge of the seat when getting in, then swing both legs together, pivoting on an axis. 2. Do not put one leg in first then sit down heavily. 3. If length of seat is too close to the dashboard, move it back when getting out so it is ready when getting back in. Particularly important for patient’s with low back problems. Workstation 1. Your computer monitor should be directly in front of you. 2. Your chin should be slightly elevated. Move monitor up if necessary. 3. Your feet should be flat on the floor. 4. Minimize leaning on desk with forearms. |
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