WHAT YOU CAN DO AT HOME
Home Pain-Relief Therapy
I always recommend that you perform some self home therapy in conjunction with regular Chiropractic adjustments. To do this, simply lay on some ice for 20 minutes for a minimum of 5 times per day. Sometime after that, lay on some MOIST heat for another 15-20 minutes. Moist heat means a Jacuzzi, hot tub, steam room, bath, shower, a moist hand-towel in the microwave. NEVER use a heating pad unless you place a moist hand-towel between you and the heating pad. NEVER place a heating pad on you by itself! There is no need to apply ice and heat immediately after each other, just whenever you have time to do so. Just be sure to alternate back and forth between the 2 therapies throughout the course of the day. Try to end with ice. In fact, you can even fall asleep on ice in bed and simply put it back in the freezer in the morning. Biofreeze is a great topical analgesic ointment that is very effective and addresses many of the everyday aches and pains without the smell and greasy feeling.
Stretching Exercises
NOTE: Perform one complete set of stretches in the morning BEFORE you get out of bed and one complete set in the evening BEFORE you go to bed. Be sure to hold each stretch for 5-10 seconds. Do NOT perform stretches that are painful. Consult your Chiropractor if you have any questions.
TO PRINT EXERCISES: Right click on each image and choose "Print Image" or "View Image" and then select Print from your browser File Menu.
Healthy Tips for a Healthy Spine
The following tips can help you take better care of your spine:
1) Make sure you have a firm mattress that keeps the spine aligned and supports the spine's natural curve. The best sleeping positions are on your back or side.
2) When standing for extended periods, rest one foot on a small stool to maintain spinal curvature and relieve pressure. The knees should be bent when bending forward. Low-heeled shoes may help by maintaining spinal curvatures and cushioning your weight.
3) Use chairs that promote good posture and support your back. Placing a lumbar support in the lower portion of your back may help support your spine's natural curve. Readjust the seat of your car so that your knees are level with your hips.
4) When bending forward, bend at the knees and hips, but keep your back straight. This will help to keep your spine's curvature in proper alignment. When lifting, keep your spine straight while using your legs to do most of the work. Hold the objects being lifted close to your body to keep the weight on your spine to a minimum.
The ABCs of Subluxations
Vertebral subluxations are displacements of the spinal bones (vertebrae) that can cause stress to your spinal cord and nervous system. Subluxations may be caused by poor sleeping habits, poor posture, strenuous exercise, injuries, auto accidents, sports, slips or falls, and in some cases, the birthing process itself.
Chiropractic adjustments are very helpful in correcting subluxations and restoring optimal health.