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Dr.Kimberly Huynh |
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Sept 27, 2021 · 4 min |
In the first few days following treatment, you may notice an improvement in overall range of motion, improved circulation to the affected area, in addition to a more relaxed body. Tenderness to the affected area may be felt but should be temporary as the body restores itself.
Seeing the chiropractor is a great step towards a better all-around healthier body and state of mind. Chiropractic helps you on the path of restoring balance, alignment, decreasing chronic pain, and prevention of future injuries.
However, your health goals depend on you too. It is important to be an active partner in bettering your health and practice self care in between chiropractic appointments. In order to get the most out of your chiropractic appointments, here are several tips and advice you can follow to continue in the days, weeks, and months after your initial chiropractic appointment.
It is good to stay active and keep your body moving; however, avoid strenuous activities as it can aggravate your pain right after your chiropractic visit. Light stretches and rehab may be recommended by your chiropractor for the best outcome possible.
Best practice is to move carefully and avoid quick and jerky movements as this can also aggravate your sore muscles and recently realigned body.
Improving your sleep routine is another way to maintain your progress. Having good sleep hygiene aids the body in healing. Ensure your sleep schedule is consistent and regular. Adults need 7-8 hours of sleep, while children need 10 hours.
Check your pillow and mattress. Having the right pillow and mattress that conforms to the shape of your neck and spine can help a lot. In the clinic, we may recommend an orthopedic pillow if suitable.
Check your sleeping position. Different sleep positions have different benefits. If you are experiencing pain, you might need to switch your sleep position in order to help manage it. Discuss with your chiropractor what are good sleeping positions for you.
In order to ensure you get the best sleep possible, make sure your room is quiet, dark, relaxing and at a comfortable cool temperature. Remember to remove electronic devices from your room (TV, computers and smartphones). Avoid large meals, caffeine, or alcohol before bedtime. Exercise regularly, as being physically active during the day can help you sleep better at night.
Water is a necessary nutrient for our body and takes up to 60-70% of the human’s body weight therefore, it is important to stay hydrated at all times. Drinking water after your adjustment will help nourish the discs between the vertebrae, keeping your spine supple and flexible.
The easiest way to know if you're drinking enough fluid is to look at the colour of your urine. If you're drinking enough water, your urine will be a pale yellow colour. A darker yellow means you aren't drinking enough water.
Recommendation is to drink six to eight 250 mL (8 fl oz) glasses of water or other fluid every day. Some adults may need more or less, depending on how healthy they are, how much they exercise, and how hot and dry the climate is.
Try keeping your spine in motion as much as possible, as this will help your body settle into the adjustments and keep your spine in proper alignment. Whether you have a desk job or work from home, try devoting a quick stretch, a brief walk, or change work position if possible every 20-30 minutes during the shift.
It’s common for spinal adjustments to influence the way you feel, from your muscle sensations, mental and emotional states, or even your posture. Pay more attention to your body in the hours and days after an adjustment. Maybe you feel like your innate posture has changed or you’re standing taller or sitting differently in your car. Your body will position you differently as it reorganizes itself, and it is normal for a person to notice changes right after an adjustment.
At work or at home, adjust your chair height and workstation so you can sit up close to your workstation. Rest your elbows and arms on your chair or desk to keep your shoulders relaxed. To check yourself, make sure to:
• Maintain contact between your back and the seats back.
• Relax shoulders and arms at the right angle of the desk.
• Distribute your body weight evenly on both hips.
• Bend your knees at a right angle. Keep your knees even with–or slightly higher than–your hips.
• Keep your feet flat on the floor.
If you are required to stand for long periods of time, make sure to stand with a balanced upright posture.
To check yourself, make sure to:
• Tuck chin, relax shoulders down and back with a neutral neck.
• Weight evenly distributed on each foot.
If you work at a desk try to stand every 20-30 minutes, consider changing to a standing desk, or an ergonomic chair.
Do not overexert after chiropractic treatment from an accident or injury as this could result in heightened pain. Light exercise that strengthens your back and core muscles will be beneficial in helping the body remain balanced following an adjustment. Yoga, long walks, and daily stretching are all wonderful options to keep in mind. Consult with your chiropractor to make sure it is safe to do so.
Here are some reminders when exercising: • Start with small goals first. • Starting small is always better than hurting yourself. • Make sure to warm up before starting your exercise to decrease your chances of re-injury. • Be consistent with your exercise. • Workout with a friend or join a gym to help motivate you.
While the length of time between chiropractic appointments will be different for every person depending on their need, it is important to follow your treatment plan.
Follow recommendations by your health professionals and adjust your lifestyle and habits accordingly to get the results you need to live a healthy lifestyle.
For any inquiries give us a call at (604) 496-0626, email at
info@paradisechiropractic.ca, or book online at https://paradisechiropractic.janeapp.com.
