Take It Easy On Your Back
Though an adjustment can leave you feeling better, you still need to be kind to your back. Do not strain, twist, or lift anything heavy. Do not play sports or exercise hard. Putting stress on your back too soon can undo the good the adjustment has made. The first few hours after your treatment is when you can accidently move your spine out of alignment. Dr. Snow will let you know when it is safe to go back to active exercise.
When you lift bend your knees, not your back. Keep the load close to your body. Use your arm, stomach, and leg muscles to lift, not your back. Do not bend over from the waist or keep your legs straight to lift. Do not twist while lifting.
Sit with your feet flat and your knees slightly higher than your hips. You may need to put your feet on a footrest. Sit firmly against the back of the chair. Support your low back with a rolled-up towel or small pillow. Do not slouch or lean forward.
Sleep on a mattress firm enough to support your spine (discuss the firmness with Dr. Snow). If you lie on your back, put a pillow under your knees and a rolled-up towel under your neck. Ask Dr. Snow whether you need extra support for your low back as well. If you lie on your side, keep your knees bent with a pillow between them. Do not sleep on your stomach.
To keep your spine straight, keep your ears, shoulders, and hips lined up. Stand with your feet shoulder-width apart. Do not slouch forward. If you are standing for a long time, put one foot on the footrest. Do not wear high heels if you are standing or walking for more than a short time.
At Home Ice Therapy
Ice can help an injury heal. Ice therapy must be used correctly and at the right times or ice can make an injury worse rather than better.
Ice Therapy helps reduce pain and swelling in the early stages of an injury.
Choose cold pack, bag of ice, or bag of frozen peas. Wrap it in a thin, damp cloth. (Do not place the ice directly on your skin.)
Find a comfortable place to sit or lie down. Place the ice pack over the injured area.
Ice for 20 minutes every 2 hours. Do not ice for more than 20 minutes at a time.
You may need a partner to help you with this massage.
Fill a small paper or Styrofoam cup with water (You can also use a small plastic bag like Ice Candy.) and place it in the freezer. When the water is frozen, peel the top half off the cup back to expose the cone of ice. You can also hold the Ice Candy in a towel.
Sit or lie in a comfortable position. Gently run (or have your assistant rub) the bare ice over the injured area. Keep the ice moving – do not hold the ice still on the skin. Do not rub over bony areas.
Massage for up to 5 minutes. Wait 6o minutes and repeat.