At Home Care Instructions
We know that the more things you do right, the better your results will be.
The following are guidelines to assist you in your journey towards better health.
Sitting
Avoid sitting for more than 30 minutes. Avoid recliners and soft, overstuffed furniture (no slouching). When sitting, your knees should NEVER be higher than your hips. Cross legs only at the ankles, not at the knees. Do not sit with one leg underneath you (sitting on it).
Lifting
Bend with your knees to reduce stress on lower back. Avoid twisting and forward motions.
Sleeping
Sleep on a firm, supportive mattress. No waterbeds! The side or back positions are the best, never sleep on your stomach. If you sleep on your side, you may want to put a small pillow between your knees. Feel free to bring your pillow in to have it checked by our office staff. Avoid sleeping with your head propped up on two or more pillows. Your head and neck should be in a relaxed, neutral position when sleeping.
Technology
Avoid looking down when on a mobile phone - bring the phone up to be in alignment with your field of vision. Do not cradle phone with neck - if you use the phone for extended periods of time, a headset will help. Laptops- avoid looking down, raise the laptop so the screen is in front of your eyes. If you are working on a PC, standing is the best. Our staff will review proper ergonomics for you.
Hydration
Drink large amounts of water to help your body flush toxins from your body. General guideline is half of your body weight in ounces. Example - if you weigh 140 lbs., you should drink 70 ounces of water per day. Note - tea, coffee, soft drinks etc. do NOT count as water.
Temperature
Ice or Heat? ICE! Ice will help reduce swelling and pain. Apply an ice pack that is wrapped in a cloth or paper towel to the recommended area.