Straight after your adjustment go for a 3-5 min walk.
Do not sit for more than 30 minutes at a time. Avoid recliners and soft couches. You can try using a foot rest to elevate your feet which will relieve pressure on your lower back. Or try sitting on a cushion to elevate your pelvis.
Some soreness may be noticed after the adjustment. This is your body’s way of telling you to take it easy while you are healing.
Do not use heat for pain relief. This will only increase the swelling.
To help reduce pain and swelling, apply an ice pack that is wrapped in a cloth or paper towel to the area that your doctor suggests for a total of 20 minutes, (best done 10 min ON, 10 min OFF, 10 min ON again). Remove for at least one hour and repeat as needed. This is best done lying on your stomach, or in a seated position, with the ice pack between your back and the chair.
Walk as much as possible. If you can not walk, crawl. Motion is good. However, if a particular motion causes discomfort, avoid it. For example, if it hurts to go bowling, avoid bowling. You must avoid any strenuous exercise for at least 2 days following your adjustment, otherwise you will find yourself needing another adjustment sooner.
Drink a large amount of water. This will help flush toxins from your body and help your body heal.
You spend about 1/3 of your life in bed. Sleep on a good, supportive mattress.
Sleep on your back or your side. Never sleep on your stomach. It is best for your legs to be flexed at a 30-45 degree angle when sleeping on your side. Try putting a cushion or pillow between your legs while lying on your side, you might find it more comfortable on your lower back.
Report any changes in your symptoms to your Chiropractor, no matter how insignificant they seem.
Follow the Chiropractor’s recommendations. There is no substitute for carefully timed Chiropractic adjustments.
Contact us today on (03) 9735 5100