Important points to remember:

• Keep your scheduled appointments. Each visit builds on the ones before to help restore proper spinal function and eliminate pain.
  
  
• Any questions, always ask your Chiropractor, the better you understand what we are doing the better you understand the procedures in getting you better.
  
  
• Sleep is a very important factor in the healing process. To view these important factors
• Avoid prolonged periods of driving the car, repetitive movements, or prolonged standing
  

• When sleeping, don’t sleep stomach down, as this strains the neck.
  
  
• Avoid probing, rubbing in the areas your Chiropractor adjusts.
  
  
• Avoid sudden twists or turns of movements beyond normal limits of motion, especially of the neck.
  
  
• Avoid sudden movements when brushing or shampooing hair, as this can potentially put excessive strain of the joints in your neck.
  
  
• Avoid bending or stooping sharply to pick up objects, rather bend your knees to minimise strain on your lower back. For example, when changing bed sheets or setting the bed, always bend at the knees, as a common mistake is to bend your back, which overtime can potentially injure your lower back.
  
  
• When lifting, keep your back straight, bend at the knees and let your legs bear the strain. Hold the object lifted close to your body as possible.
  
  
• Watch your posture at all times, stand tall, sit tall and think tall.
  
  
• When on the phone, do not use your shoulder to hold the phone to your ear, use your hand, especially when writing and talking at the same time.
  
  
• Stay mobile, a simple walk each day keeps your musculoskeletal system working, as well as improving cardiovascular function.
  
  
• Set aside a special time each day for complete mental and physical relaxation. This is important in the restoration as well as maintenance of good health.
  
  
• When sitting, choose a chair that has adequate firmness to hold your weight comfortably, and then sit straight.
  
  
• Cross your legs at the ankles not at the knees. Crossing your legs at the knees could aggravate an existing back condition as well interfere with the circulation of the lower limbs.
  
  
• Sleep on a firm mattress, preferably one which is neither too hard or too soft but 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.
  
  
• Your pillow should be neither too high nor too low. The ideal pillow is the one which supports your head so your neck vertebrae will be level with the rest of your spine.
  
  
• Rise from your bed by turning on your side and swinging your legs off the bed, and then push yourself into a sitting position with your arms, thus minimising the amount of strain on your back.
  
  
• Do not read or watch TV in bed, particularly with your head at a sharp or strained angle.

• Men should not carry their wallet in their back pocket, especially when sitting, as this can cause the pelvis to misalign, ischeamia (decreased circulation) to the pelvic muscles / sciatic nerve leading to pain

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