Home Care of Advice
When to use ice
(ice is used to reduce swelling around joints)
The spine is composed of 24 movable bones that are connected together, so there are many joints. Using ice on the spine can many times help provide relief of symptoms, especially in the early stages of your care.
Proper way to use ice:
The recommended use of ice on the spine is in 10-minute intervals. Apply the ice pack for 10 minutes to the involved area, then remove it for at least 10 minutes before re-applying it. This process of alternating the use of ice with periods of no ice can be used for any length of time in order to provide relief and reduce swelling. It is not recommended to place ice or an ice pack directly on the skin. Keep a thin towel or other piece of material between the skin and the ice pack. Best results will be obtained by repeating this process 2 to 3 times a day for 2 to 3 days. If symptoms persist, talk to your doctor about whether to continue the use of ice.
When to use heat
(heat can be beneficial for minor strains and stiffness)
Hot packs, hot showers, and hot baths can be beneficial in the treatment of minor strains and stiffness, if used properly. Heat is not recommended in the early stages of treatment, or when you have severe symptoms. Heat is used to reduce muscle spasms and bring blood to the area for increased healing of the involved area. Excessive use of heat can lead to inflammation, and worsening symptoms. Heat is most commonly used in the treatment of symptoms; such as tightness, pulling sensations, or stiffness, and should never need to be used for more than a couple of days.
Proper Way to Use Heat:
Never use heat on a new injury. The best way to use heat is to apply it to the affected area for 10 minutes, followed by no heat for 20 minutes before it can be re-applied. Do not use heat for more than 3 hours at a time. Moist heat is better than dry heat. If using a heating pad, never sleep on it, and never put it on the "high" setting. Heat is best used at low to medium temperatures, and for short periods of time. If your symptoms persist for more than a day, contact your doctor for further recommendations.
When you are not to sure whether to use ice or heat
If you are unsure as to whether ice or heat would be more beneficial, alternate the use of both in this way:
Suggestions to Follow During Spinal Correction
Avoid:
1. Rubbing, probing, or poking in the areas your doctor
adjust
2. Sudden twists or turns of movement beyond normal limits of motion, especially of the neck
3. Extreme bending of your spine in any direction, avoid stretching, reaching, or other overhead work. Be particularly careful when brushing or shampooing your hair
4. Bending or stooping sharply to pick up objects; rather, bend your knees to minimize the strain on your lower back
5. Jarring activities which place stress on your neck and spine. You may participate in simple exercised to strength your body
When lifting: Keep your back straight; bend your knees and let your legs bear the strain. Hold the object lifted as close to your body as possible.
When bathing:
Sit rather than recline in the tub. Lying back against the tub may cause a vertebra to slip out of its normal position. If you are tired and wish to relax, it's better to lie in bed.
Watch your posture at all times; STAND tall, SLEEP tall, and THINK tall!
Rest, Relaxation, and Sleep
1.Set aside a special time each day for complete mental
&
physical relaxation. This is important in the restoration, as well as
maintenance, of normal health.
2.When sitting, choose a chair that has adequate firmness to hold your weight comfortably, and then sit straight. Avoid too soft, overstuffed chairs. Recliner chairs are acceptable if they are constructed so that when you are reclining your back is in a normal straight position.
3.Cross your legs only at the ankles, not at the knees. Crossing your legs at the knees could aggravate an existing back condition as well as interfere with the circulation to the lower limbs.
4.Be sure to get plenty of sleep to allow your body to recuperate and repair.
5.Sleep on a firm mattress, preferably one which is neither to hard nor too soft, but just firm enough to hold your body level while at the same time soft enough so that your shoulders, buttocks, etc., will depress into the mattress.
6.Your pillow should be neither too high nor too low. The idea pillow is one that supports your head so that your neck vertebrae will be level with the rest of your spine. Avoid sleeping on two pillows; never lie on a couch with your head on the armrest
7.Sleep on your back or on your side with your legs flexed slightly, not drawn up tightly. Avoid sleeping on your stomach. Raise your head off the pillow when changing positions.
8.Rise from your bed by turning on your side and swinging your legs off the bed, then push yourself into a sitting position with your arms, thus minimizing the amount of strain on your back.
9.Do not read or watch TV in bed, particularly with your head propped at a sharp or strained angle.
10.Do not sleep sitting in a chair or in cramped quarters. Lie down in bed when it is time to sleep.
When to use ice
(ice is used to reduce swelling around joints)
The spine is composed of 24 movable bones that are connected together, so there are many joints. Using ice on the spine can many times help provide relief of symptoms, especially in the early stages of your care.
Proper way to use ice:
The recommended use of ice on the spine is in 10-minute intervals. Apply the ice pack for 10 minutes to the involved area, then remove it for at least 10 minutes before re-applying it. This process of alternating the use of ice with periods of no ice can be used for any length of time in order to provide relief and reduce swelling. It is not recommended to place ice or an ice pack directly on the skin. Keep a thin towel or other piece of material between the skin and the ice pack. Best results will be obtained by repeating this process 2 to 3 times a day for 2 to 3 days. If symptoms persist, talk to your doctor about whether to continue the use of ice.
When to use heat
(heat can be beneficial for minor strains and stiffness)
Hot packs, hot showers, and hot baths can be beneficial in the treatment of minor strains and stiffness, if used properly. Heat is not recommended in the early stages of treatment, or when you have severe symptoms. Heat is used to reduce muscle spasms and bring blood to the area for increased healing of the involved area. Excessive use of heat can lead to inflammation, and worsening symptoms. Heat is most commonly used in the treatment of symptoms; such as tightness, pulling sensations, or stiffness, and should never need to be used for more than a couple of days.
Proper Way to Use Heat:
Never use heat on a new injury. The best way to use heat is to apply it to the affected area for 10 minutes, followed by no heat for 20 minutes before it can be re-applied. Do not use heat for more than 3 hours at a time. Moist heat is better than dry heat. If using a heating pad, never sleep on it, and never put it on the "high" setting. Heat is best used at low to medium temperatures, and for short periods of time. If your symptoms persist for more than a day, contact your doctor for further recommendations.
When you are not to sure whether to use ice or heat
If you are unsure as to whether ice or heat would be more beneficial, alternate the use of both in this way:
-
* Apply ice for 10 minutes, then remove it and apply moist heat for 10
minutes. Alternate this activity for as long as needed to provide
relief of your symptoms. If little to no relief is obtained, it is best
to contact your doctor for further recommendations.
Suggestions to Follow During Spinal Correction
Avoid:
2. Sudden twists or turns of movement beyond normal limits of motion, especially of the neck
3. Extreme bending of your spine in any direction, avoid stretching, reaching, or other overhead work. Be particularly careful when brushing or shampooing your hair
4. Bending or stooping sharply to pick up objects; rather, bend your knees to minimize the strain on your lower back
5. Jarring activities which place stress on your neck and spine. You may participate in simple exercised to strength your body
When lifting: Keep your back straight; bend your knees and let your legs bear the strain. Hold the object lifted as close to your body as possible.
When bathing:
Sit rather than recline in the tub. Lying back against the tub may cause a vertebra to slip out of its normal position. If you are tired and wish to relax, it's better to lie in bed.
Watch your posture at all times; STAND tall, SLEEP tall, and THINK tall!
Rest, Relaxation, and Sleep
2.When sitting, choose a chair that has adequate firmness to hold your weight comfortably, and then sit straight. Avoid too soft, overstuffed chairs. Recliner chairs are acceptable if they are constructed so that when you are reclining your back is in a normal straight position.
3.Cross your legs only at the ankles, not at the knees. Crossing your legs at the knees could aggravate an existing back condition as well as interfere with the circulation to the lower limbs.
4.Be sure to get plenty of sleep to allow your body to recuperate and repair.
5.Sleep on a firm mattress, preferably one which is neither to hard nor too soft, but just firm enough to hold your body level while at the same time soft enough so that your shoulders, buttocks, etc., will depress into the mattress.
6.Your pillow should be neither too high nor too low. The idea pillow is one that supports your head so that your neck vertebrae will be level with the rest of your spine. Avoid sleeping on two pillows; never lie on a couch with your head on the armrest
7.Sleep on your back or on your side with your legs flexed slightly, not drawn up tightly. Avoid sleeping on your stomach. Raise your head off the pillow when changing positions.
8.Rise from your bed by turning on your side and swinging your legs off the bed, then push yourself into a sitting position with your arms, thus minimizing the amount of strain on your back.
9.Do not read or watch TV in bed, particularly with your head propped at a sharp or strained angle.
10.Do not sleep sitting in a chair or in cramped quarters. Lie down in bed when it is time to sleep.
Testimonials
Chiropractic care has eliminated problems for
me that medications or surgery couldn’t eliminate.
–Kelly George