Health Tips to a Better Lifestyle
Commit to Better Health
Use This opportunity to establish some new health habits. Start by keeping your appointments.
Each visit builds on the ones before to help retain your spine.
Watch Your Posture
Become more aware of your posture. Avoid hodling the telephone using your shoulder.
Use a stool to raise one leg during prolonged sitting or standing.
Careful Bending and Lifting
Avoid extreme bending or working for long periods over your head. Lift heavy items with your legs, bending at the knees with object close to your body.
Become More Active
Research indicates that bed rest or a sedentary lifesyle can slow the recovery process.
Begin a program of swimming or brisk walking as you are able.
Get the Proper Rest
Make sure your bed provides proper support. Sleep on your back or side instead of lying on your stomach. Use a pillow to support the curve of your neck.
Nourish Your Body
Eat nutritious foods so your body has the raw materials it needs to heal.
Drink Plenty of water while avoiding tobacco, alchol, caffeine and carbonated beverages.
Give yourself Time
Healing is a process that takes time. Your age, condition, lifestyle and willingness to follow our recommendations will affect the pace of your recovery.
Keep Positive Outlook
Ask questions. Make sure you understand what we are doing to help you. We are optimistic and you should be too! Patients with a positive attitude heal faster.
Healthly Back Tips
- Exercise Regularly- This does not have to be anything overly strenuous.
Something as simple as a daily walk can make a huge difference.
Eat A Healthy Diet- Proper nutrients allow the body to repair itself easier
Maintain Good Posture- Are you sitting up straight as you read this?
Stretch Your Spine Before And After Sports- This will also help to loosen up the surrounding muscles.
Don't Overload Your Backpack Or Purse- Remember to carry it over both shoulders to balance the load (if possible).
Stretch Your Legs And Back After Each Hour Of Sitting- Whether in a car or at a desk, stretching regularly will help to keep you from tightening up or injuring yourself further.
Never Cradle The Phone Between Your Neck And Shoulder
Sleep On Your back Or Side, Not On Your Stomach- This helps to keep your spine in line and reduces the risk of hurting your neck while you sleep.
Invest In A Good Chair, Pillow And Mattress- When you think about the amount of time you use these things each day, it's worth it.
- Have Regular Spinal Check-Ups- It's much easier to prevent a problem than to correct one.
Below are a few tips for you to prevent yourself from injury...
- 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 length of seat Is too close to the dashboard, move it back when getting out so its ready when getting back in. Particularly important for patients with low back problems.
- Switch hands when using the phone.
- Do not cradle the phone in 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.
- 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 out of a car. The bumper does not allow one to bend the knees. Bring the grocery bag to you first and lift carefully.
- If it is repetitive lifting, make it easier, Take breaks. Use equipment to help.
Correct posture, or the attempt, should be part of all healing patients 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.
- 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 problems, poor pillow, and poor beds will still allow rest. After initiation of care, a good pillow, 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 down on either side, bringing the feet up, knees and ankles together. Use the arms to help the upper body. Reverse for getting into bed.
- Posture should be upright, not slouched.
- La-z-boy chairs don't bend where you do, so buy a rocker instead.
- 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 your legs at the knees could aggravate existing back condition as well as interfere with the circulation to the lower limbs.
- Have your pillow checked by this office.
- Use it correctly as directed.
- Have the correct filling amount.
- Have the correct type of filling.
- 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... PLEASE DON'T
- Avoid rubbing, probing, or "poking" in the areas your doctor adjusts. Allow the body time to heal.
- Avoid sudden twists or turns of movement beyond normal limits of motion, especially of 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 that place stress on your neck and spine.
- When bathing, sit rather than recline in the tub. Lying your back against the tub may cause a vertebra to slip out of its normal position. If you are tired and wish to relax, it's better to be in bed.
- 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.
If you have any questions about any phase of your health care, feel free to call Dr. Missaghi 626-449-0510