| |
SUGGESTIONS TO FOLLOW DURING SPINAL CARE
& LATER FOR PREVENTION
| 1.
|
Avoid rubbing, probing, or "poking" in the areas your doctor
adjusts. |
| 2. |
Avoid sudden twists or turns of movement beyond normal limits of
motion, especially of the neck. |
| 3. |
Avoid 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. |
Avoid bending or stooping sharply to pick up objects. Rather,
bend your knees to minimise the strain on your lower back. |
| 5. |
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. |
| 6. |
Participate in simple exercises to strengthen your body, but
avoid jarring activities, which place stress on your neck and
spine. |
| 7. |
Watch your posture at all times, stand tall, sit tall, sleep
tall and THINK tall! |
REST, RELAXATION AND SLEEP
| 1. |
Set
aside a special time each day for complete mental and 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 too
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 ideal pillow
is one which 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 arm rest. |
| 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 minimising the amount of strain on your back. |
| 9. |
Do
not read or watch TV in bed with your head propped at a sharp or
strained angle. |
IF YOU HAVE ANY QUESTIONS ABOUT ANY PHASE
OF YOUR HEALTH CARE FEEL FREE TO ASK YOUR CHIROPRACTOR
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