Guidelines to Follow in Chiropractic Injury And Rehabilitation Care

General Guidelines To Follow During Chiropractic Care

In General

  • Avoid sudden twists or turns beyond your normal ranges of motion.
  • Avoid extreme stooping or bending of your neck or spine in any direction.
  • If you must lift, get help.  Keep your back straight, bend your knees and let your legs do the lifting to keep strain off your back.
  • Before lifting, tighten the muscles involved to protect your area of injury and weakness.  Avoid bending at the waist to pick objects off the ground.
  • Bend at your knees to minimize strain on your back – not your waist.
  • Hold lifted objects as close to your body as possible, keeping them close to you center of gravity to reduce the effects of muscle and ligament strain.
  • Participate in simple exercises to strengthen your neck or back, but stay away from jarring exercises such as running, jogging or sit ups.
  • Be especially careful of your surroundings.  Do your best to keep floors clean of spilled liquids and free of unnecessary clutter to avoid slipping or falling.   Be careful of slippery or curled rugs, and where pets lay to avoid tripping over them.
  • Never hold in a sneeze, as this creates a dangerous amount of internal pressure on damaged areas.
  • Avoid slumping and slouching.  Watch your posture at all times.  Sit, stand and walk tall.
  • Remember that motions and actions once taken for granted now need forethought.

Sitting, Standing & Walking

  • When sitting, choose a chair with adequate firmness to hold you comfortably and sit straight.
  • Avoid chairs that are overstuffed or too soft.  Recliners are acceptable if they’re constructed so they don’t put undue stress on your spine to rise out of them.  Try not to sleep in a chair.
  • Cross your legs at your ankles rather than your knees.  Crossing your legs at your knees can aggravate an existing back condition as well as interfere with circulation in your legs.
  • Try to avoid sitting in one position too long.  Get up occasionally and gently stretch your neck and spine.
  • Keep your computer monitor at or slightly above eye level to avoid undue pressure on your neck and upper back.  Use thick books to raise your monitor if you don’t have a monitor raiser.
  • Avoid running and jumping.  When walking, look up into the sky to take pressure off your neck and upper back.
  • Get into a car with hips first, and then gently moving your legs and feet into the vehicle.
  • Whenever possible, avoid wearing high heels as this changes the natural postural curve of your lower back, often creating increased pain and/or decreased ability to respond to treatment.

Sleeping

  • Be sure to get plenty of rest to allow your body the most optimum opportunity to recuperate and repair.  Most healing of the body takes pace during sleep.
  • Sleep on a firm mattress; not too hard or too soft.  You preferably want one firm enough to hold your body level but soft enough to allow your shoulders and buttocks to depress into it.
  • Your pillow should be neither too high nor too low.  Ideally, a small pillow should be placed under your neck and away from your head to support and help restore any deficient curve in your neck.
  • Avoid sleeping on two pillows as this often places undue stress on the neck.  Never lie on the couch with your head on the arm rest, as this creates too much of an adverse fractioning effect on the neck.
  • Avoid sleeping on your stomach as gravity brings too much force upon the joints in the spine.
  • The best sleeping position is the fetal position with your body curled and legs flexed.
  • For low back conditions, it is often best to sleep on your back with a pillow under your knees to reduce the pressure on the sciatic nerve.
  • Rise from bed by turning on your side and swinging your legs off the bed, then pushing yourself into a sitting position with your arms, thus minimizing the strain on your back and neck.

The Number 1 Thing To Remember………………

Symptoms are the last thing to come and the first thing to go.  Even though symptoms may be improving, the underlying condition is likely still very weak, making it extremely prone to re-injury from things otherwise considered as ordinary activities.

Some of the most serious injuries occur during the healing phase.  As symptoms start to diminish or disappear, many people forget and do things their body is not yet capable of.   By adding one injury on top of another, this increases scar tissue formation, often leading to an overall weakening of the injured area with an increased chance it could follow you through life.    Take care not to reinjure yourself during the healing phase.

For more information about chiroprqactic and the many unique treatment approaches available at ChiroCenter for difficult to treat conditions, please go to http://www.DrJackAdrian.com

About the author: Dr. Jack Adrian is a chiropractor with more than 30 years experience in the field of chiropractic.   He is a practicing physician and Director of ChiroCenter in Troy, Ohio and has served more than 25,000 individuals in his career.

For help with any additional questions or to set up a complimentary conference to discuss your concerns, feel free to call ChiroCenter in Troy, Ohio at 937-339-5556.

Tags: , , , , , , , , , , , , , , , , , , , , , , , , , ,

Comments are closed.