Written By Dr. Lisa Arkowski, Gonstead, Stangl & Arkowski, Eau Claire
One of the most common questions we get from our patients is, “What else can I do?” In addition to any in-office chiropractic care, there are things that you can do onyour own to speed up the healing process.
Follow the Plan Most likely, your problem didn’t show up overnight. The body’s natural instinct is to settle back into its old painful patterns. The consistency of following your personalized treatment plan gives your body the opportunity to reverse those old patterns and create new, better, pain-free patterns.
Stay Active Go for a walk. Spend some time in the pool. Whatever you enjoy doing, find a way to get moving unless told otherwise.Take breaks if you have to sit or drive for long periods of time. If you’re given specific stretches or exercises,remember that they only work if you do them consistently. You can’t stretch your legs once and expect to do the splits. Along with this, make sure your feet are a good foundation. Flip flops and heels ofer no support and often create more problems than they’re worth. Wear supportive shoes and go barefoot when you can.
Sit Right Find yourself sitting a lot? Remember that “sitting is the new smoking.” Get up and move at least once an hour. Keep your back pockets empty so you’re sitting on a flat surface. If you’re sitting at a desk remember the 90/90 rule. Feet on the floor with knees at 90 degrees, elbows at your side at a90-degree angle, and computer monitor set so you’re looking straight ahead. Prop it up if necessary. If you sit for your job, sit-to-stand desks are a great option to break up the day.
Stay Hydrated Your muscles and joints need to stay hydrated to heal. A general recommendation is half of your body weight in ounces, meaning if you weigh 150 pounds you should drink 75 ounces of water every day.
Eat Well Your body needs fuel to get where it’s going in the healing process, so make it easier on yourself and eat whole nutritious foods. Avoid processed foods, added sugars, and even “diet” foods, which are naturally inflammator. Feel like your nutrition is lacking? Ask your chiropractor for help and specific recommendations
Sleep Well The body needs sleep to heal. Aim for seven to nine hours every night. Take steps to ensure a solid night’s sleep—no electronics for thirty minutes before bed, darken shades, and a quiet room. Avoid stomach sleeping. When on your side or back use a pillow that fits your body type to keep your headand neck in a neutral position. If you find yourself frequently fluffing or rearranging your pill, it’s time for a new one.
Chiropractic care is an effective, gentle, and natural way to take care of a lot of your aches and pains. With a few extra lifestyle adjustments, you can help your chiropractor get your body back to where you want to be.