VEHICLES
THE PHONE
LIFTING
POSTURE
BEDS
GETTING OUT OF BED  
  ICE THERAPY  

VEHICLES

  • Sit on the edge of the seat when getting in, then swing both legs together, pivoting on an axis.
  • DO NOT put one leg in first then sit down heavily.
  • If distance of seat is too close to the dashboard, move it back when getting out so it's ready when getting back in. Particularly important for patients with low back problems.

THE PHONE

  • Switch hands when using the phone.
  • Do not cradle the phone into the crook of your neck. It will destabilize the cervical spine and require more care.
  • Secretarial and salespeople who use the phone a great deal should look into purchasing a lightweight headset.

LIFTING

  • Everyone knows the correct way to lift; most of us don't do it. DO IT!
  • There are circumstances where it is difficult to lift correctly, particularly getting bags in or out of a car. The bumper does not allow one to bend the knees. Bring the grocery bag to you first and lift correctly.
  • If it is repetitive lifting, make it easier! Take breaks. USE EQUIPMENT to help.

POSTURE

  • Correct posture, or the attempt, should be part of all patients' healing regimen.
  • Sitting should be upright, NOT SLOUCHED
  • Walking should be with the head level or slightly elevated, not looking at the ground
  • If good posture cannot be maintained, use cushions, upright chairs, or other equipment to assist you.

BEDS

  • Waterbeds tend to become a problem once the patient has initiated spinal care. Among the several reasons why waterbeds irritate healing spines are temperature and lack of support.
  • Prior to beginning chiropractic care, a combination of spine-related, poor pillow, and poor beds will still allow rest. After initiation of care, a good pillow, bed and chairs are essential for getting rest and healing.
  • 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 soft enough so that your shoulders and hips depress into the mattress.

GETTING OUT OF BED

  • Lying down: Keep the torso straight, lay on either side, swinging the feet out, knees and ankles together. Use the arms to help the upper body. Reverse for getting into bed.
SITTING
PILLOWS
PLAYING 'THE DOCTOR'
BATHING
REST
 


SITTING

  • Posture should be upright, NOT SLOUCHED
  • When working at a desk, elevate materials to avoid neck fatigue
  • When sitting, choose a chair that has adequate firmness to hold your weight comfortably, and then sit straight. Avoid too soft overstuffed chairs.
  • Cross legs only at the ankles, not at the knees. Crossing legs at the knees could aggravate existing back condition as well as interfere with the circulation to the lower limbs.

PILLOWS

  • Have your pillow checked by this office and use it as directed
  • Have the correct filling amount
  • Spine problem + bad pillow + bad position = rest (sometimes)

Healthy spine + correct pillow + correct position = quality rest and healing

  • 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 armrest.

PLAYING 'THE DOCTOR'

  • Avoid rubbing, probing, or "poking" in the areas your doctor adjusts. Allow the body time to heal.
  • Avoid sudden twists or turns of movements beyond normal limits of motion, especially the neck.
  • Avoid extreme bending of your spine in any direction; avoid reaching or other overhead work. Be particularly careful when brushing or shampooing your hair.
  • Participate in simple EXERCISES to strengthen your body, but avoid jarring activities, which place stress on your neck and spine.

 

 

BATHING

  • When bathing, sit rather than reclining in the tub. Lying your back against the tub may irritate vertebrae and poor neck positions may stress the spine. If you are tired and wish to relax, it's better to be in bed.

REST

  • 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.
  • Be sure to get plenty of sleep to allow your body to recuperate and repair.
  • 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.
Do not sleep sitting in a chair or in cramped quarters. Lie down in BED when it is time to sleep.
 
   
       
 


Why use Ice?
Cryotherapy, or ice aid therapy, is a long established and clinically proven method to aid the care of most musculoskeletal injuries, both during initial acute care and during later rehabilitation.

The beneficial effects of ice therapy include:

  1. reducing pain
  2. reducing muscle spasm
  3. reducing inflammation, swelling and tissue bleeding; and
  4. reduce and prevent secondary tissue damage and tissue damage

Ice is primarily recommended for the relief of pain, muscle spasm and swelling due to sprains, strains, or bruises. It is also useful for the relief of headaches, toothaches, minor burns, nose bleeds and insect bites and stings.

Application
Although ice therapy can be used any time during your care program, it is most effective when used during the first 48 - 72 hours following an injury or an exacerbation of a chronic injury.  This will decrease the healing time of soft tissues and help to minimise the formation of scar tissue, leading to a more complete recovery.

Rest
Rest in a comfortable position where the injured area is immobilised.  Do not massage.

Ice
For the average adult, apply ice to the injured area for 20-30 minutes every 1-2 hours for the first 48 – 72 hours (except when sleeping), or as directed by your Chiropractor.  The application time for ice therapy may vary with body type and body part.  Children have a lower tolerance to cold and may need to apply ice therapy for a shorter period of time.
Always place a light towel between the skin and the ice to avoid the possibility of frostbite or ice burns.


Compression
Compression helps to further reduce bleeding and swelling, and provides support for the injured area.  Ice therapy is therefore more effective when combined with compression.
This can be achieved by wrapping the area along with the ice pack in an elasticised bandage.

Elevation
For limbs only, raise the injured area above level of the heart.  This further helps to reduce the bleeding and swelling.

With soft tissue injuries, you should also avoid the HARM factors in the first 48 to 72 hours:

Heat         ->   increases bleeding
Alcohol     ->   increases swelling
Running    ->   or other exercise can make the injury worse
Massage   ->   increases swelling and bleeding