Some Helpful Hints...

ICE – 20 minutes in every hour!
• If some soreness develops after an adjustment, ice will also help this settle
• If you are experiencing acute, intense pain this is likely the result of inflammation. Icing the inflamed joints (keep the ice close to the joints and not out on the big muscle groups) is the best thing you can do to help reduce the pain (inflammation)
• Avoid heating the area (be it a hot pack, hot bath or otherwise) as this increases inflammation – consult your chiropractor if you feel the need for any heat treatment
• Avoid the use of pain killer/anti-inflammatory/muscle relaxant medication if possible (depending upon what you can tolerate) as these drugs interfere with your body’s natural healing processes

EXERCISE
• Brisk walking (increasing length and speed of stride) is the best exercise for your spine. Ensure you are walking tall (holding your head upright, shoulders square with your belly and backside tucked in) and allow your arms to swing
• Avoid jogging/running and exercises that place to a demand on your body more than that required by normal activities of daily living in the early stages of care to avoid upsetting the healing process
• As the function of your spine begins to improve, stretching the muscles that pull you forward (i.e. Pectoral and hip flexor muscles) can facilitate the healing process as will strengthening the core and stabilising muscle groups (Pilates type exercises)... as a plaster cast stabilises a broken arm, so your core muscles stabilise your spine as it heals

POSTURE
• Avoid positions of neck and back flexion (forward bending/slumping) such as sitting/slouching, having your head propped forward watching TV/reading, etc
• The best sleeping position is on your side. If on your back, make sure the curves of your neck and lower back are supported – stay away from stomach sleeping!

DIET
• To give your body the best opportunity to heal, drink plenty of water and eat plenty of fresh fruits and vegetables. This helps your body reduce excessive inflammation and aid healing
• For the days following your first adjustments, make sure that you drink at least 2-3 litres of water as your body may release toxins that have built up as a result of chronic dysfunction. Water will help your body dilute and process the toxins
• Avoid alcohol as this increases the amount of inflammation which will result in more pain and muscle guarding the following day

SLEEP
• Give your body a chance to sleep. If your pain/illness is preventing good deep sleep, still give your body a decent rest. Most people don’t realise that most of our healing occurs when we are sleeping/resting

PSYCHOLOGY
• What you focus on, you will tend to manifest in your life. Therefore, focus on and think about what you want and how to achieve it and not on what you don’t want (pain, illness, etc)