JOINT AND BACK CARE INSTRUCTIONS

Ice is your friend. Proper icing to the areas being adjusted is imperative. Only ice the areas adjusted for 20 minutes. After 40 minutes you may ice again. Always make sure you have a thin t-shirt or hand towel between your skin and the ice pack. DO NOT use heat unless you are given specific instructions by the doctor.

Become more active. Research indicates that bed rest and prolonged sitting slows the recovery process. Brisk walking with a slightly longer stride will assist your adjustments as well as speed up the healing time.

Watch your posture. Always stand as erect as possible, with your shoulders back and your head and spine over your pelvis. Try to sit in the same manner and do not sit with your legs crossed except at the ankles.

Careful bending and lifting. In ordinary cases, do not do any excessive lifting (over 15-20 lbs.) during the first 3-5 weeks of treatment. When you lift, try to bend from the knees and not from the back. Think about keeping the weight as close to your navel (belly button) at all times.

Get adequate rest. Restful sleep allows the body to make much needed repairs. You must have a good firm mattress to sleep on with no lumps or sags, as one third of your life is spent sleeping.

Do sleep on your back. NEVER, EVER sleep on your stomach. When on your back, lie flat with a pillow under your head and neck. You may put a thin pillow under your knees for added comfort. Do not sleep with more than one pillow under your head. Your neck should not be pushed up so that your chin moves toward chest. Do not use a foam pillow. Do use a feather or cervical pillow.

Improve your nutrition. Eat the quality of raw materials your body and joints need. Two simple steps are to include a supplement of essential fatty acids and a B-complex. However, the best thing you can do is have a small serving of fresh fiber before every meal. Remember, “fresh-fiber-first.” Also, drink plenty of water. Water is essential for proper joint and disc health.

Commit to better health. Smoking and obesity both decrease your ability to heal. Now is the perfect time to begin healthier habits, reduce or better yet eliminate carbonated beverages, stop smoking and get to a more ideal weight.

Keep a Positive Outlook. Emotional stress causes reflexes that make muscles spasm and misalign joints and vertebrae. Healing is a process that takes time. Your age, age of your condition and willingness to follow our recommendations will affect the pace of your recovery. Research has shown patients with a positive attitude heal faster. Stay optimistic, we are!