12 Helpful Hints for Spinal Health and Treatment

Helpful tips to help maximise your recovery and manage symptoms.

Please note: The following instructions apply ONLY to those patients who have consulted the clinic.

• Ice: Ice reduces inflammation and relieves pain. Ice is the safest and most effective means of reducing inflamation. Cover the ice pack with one to two layers of kitchen roll (being careful not to burn your skin) and apply the ice pack , while laying supine, directly to the area specified by your Chiropractor. Time of application is 15-20 minutes, 4-5 times a day until advised further.
• Walking: After each treatment, especially a lower back complaint, walk for 15-20 minutes. Repeat 3-4 times a day. Unless otherwise instructed.
• AVOID:
  – Bending forward
  – Lifting and twisting
  – All forms of heat (including baths)
  – Any motion or position that produces the pain
  – Sitting or standing for longer than 30 minutes
  – Exercise other than instructed
• Sleep: on a firm bed. To arise, turn to unaffected side, draw up knees, place feet on floor, push yourself to sitting position sideways, stand straight up keeping back straight.
• Do not sleep on your abdomen. Sleep on your side with one or both knees slightly bent. If on your back, place pillow under knees if necessary.
• Do not wear high heels, unless your Chiropractor has given your approval.
• Sleep with one pillow only to support your head and neck.
• Exercise: When your back pain is relieved, regular exercise within your ability and tolerance is important. Your Chiropractor knows which exercises are best for you and your particular condition.
• Co-operation – co-operate with your Chiropractor and be patient. Give yourself the time required for nature to affect a cure.
• When driving – the car seat should be firm and positioned so that you can operate the pedals with your knees slightly bent. On long drives, stop occasionally, get out of the car, stretch and move around. When getting in and out of the car attempt to keep the back as straight as possible. Ask your Chiropractor about a lumbar cushion, which will take the strain out of driving.
• When lifting – use your leg muscles rather than your back.
• When sleeping – be sure that you have a good mattress and box spring. Your Chiropractor can advise which bedding is best for you.