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Fitzpatrick Chiropractic Clinic |
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Chiropractic |
425.392.5321 |
General Instructions to Follow to Facilitate Healing
1. Follow the schedule of appointments that we have set up for you. There is no substitute for carefully timed chiropractic adjustments.
2. Avoid physical and mental stress before and after each adjustment. The more relaxed you are, the more benefit you will receive.
3. Follow faithfully all "home measures" prescribed for your condition. These may include such therapies as hot or cold applications, daily exercises, rest periods, or a special diet.
4. You spend approximately one third of your life in bed; it is highly important that you sleep on a good, firm mattress.
5. Crucial to your recovery is sleeping on a pillow that properly supports your neck. Have Dr. Fitzpatrick check your pillow for proper alignment while sleeping.
6. Do not read in bed.
7. Sleep on your back or side, never on your stomach.
8. Choose a firm chair, not a soft, over-stuffed one. Sit straight and don't cross your legs except at the ankles.
9. Learn how to lift. Bend your knees and keep your back straight.
10. If any body motion causes sharp pain, avoid it!
11. Please don't try to be your own doctor! Self-administered remedies may do more harm than good.
12. Do your best to maintain a cheerful attitude. Avoid, if you can, stressful situations.
13. Set aside at least one time each day for complete mental and physical relaxation. This is a good lifetime habit for the restoration and maintenance of normal health.
14. Don't be in a hurry, adaptively shortened ligaments and muscles take time to change.
15. We would appreciate 24 hours notice if your appointment must be changed or canceled so that someone else may be scheduled into your time.
16. Please feel free to ask any questions that you may have about your healthcare.
17. If you feel better - tell us. It is important that your doctor be aware of improvement.
18. Chiropractic may be the answer to friends' or loved ones' health problems. Take the time to explain this natural healthcare method to them and encourage them to visit a chiropractor.
SPECIFIC INSTRUCTION AFTER YOUR ATLAS IS ADJUSTED
Following an adjustment, use care in moving your head, avoid sudden movements. Keep your chin level for 24 to 48 hours, minimize rotating your neck while putting earrings in/on.
Do Not Hang Your Purse From Your Shoulder - carry it with your hand.
Do not lean over the desk in an awkward position while writing your check or making your next appointment.
Avoid looking up as in reaching above your head; raise your eyes rather than your head.
When lying down do not use your head to lift or turn your body to another position.
Do not sleep on your stomach.
Have your spine checked after any trauma, especially after an automobile accident. Your injuries or lack of injuries must be documented ASAP.
Do not "pop" neck or pull on head.
Do not sleep while sitting in chairs or in automobiles.
Sit upright in chairs; do not sit on the lower back (sacrum).
Do no sit in chairs that place pressure against the back of your head, forcing it forward.
Minimize fatigue, get sufficient rest.
Minimize emotional upsets.
Use It Or Lose It:
1. Use your muscles! After 48 hours they start to lose their elasticity and strength.
2. Use water to cleanse your body; get in the habit of drinking 6 to 8 glasses per day.
3. Interrupt sedentary postures and activities with stretching.
4. Increase and maintain muscle flexiblility, strength and tone.
5. Increase physical activity with regular aerobic exercise.
6. Keep body weight down and improve nutritional habits.
7. Avoid prolonged postures and awkward positions (especially flexion postures).
8. Learn about proper body alignment, body mechanics and practice them.
9. Listen to your body and respect pain.
10. Learn relaxation and other techniques to decrease anxiety and stress.
The motions of daily life, if done incorrectly, can result in injury to the spine. The following tips can help you steer clear of that kind of pain and inconvenience and keep you feeling your best.
Sitting
" Choose a chair that is firm enough to support you comfortably, and don't slouch!
" Sit with your feet flat on the floor or on a low footstool so that your knees are slightly higher than your hips. Sit firmly against the back of the chair.
" La-z-boy chairs don't bend where you do; choose a rocker instead.
" Avoid crossing your legs at the knees, which can aggravate existing back conditions and interfere with circulation to your lower limbs.
Standing
" Stand with your head level. When you have to stand in one place for long periods of time, put one foot on a 4-6-inch stool to help keep pressure off your spine.
" Avoid wearing high heels if you are going to be on your feet for long periods of time.
Working at a Desk
" Take frequent stretch breaks if you have to sit for a long time.
" Sit with your knees at a 90-120-degree angle. An angled footrest may help you feel more comfortable.
" Make sure your chair fits correctly. Allow for two inches between the front edge of the seat and the back of your knees.
" Choose a chair that tilts back so you can rest while you're reading what is on your computer screen.
" Elevate materials or your computer screen to avoid neck fatigue.
Lifting
" Avoid twisting and turning motions when you lift. If you have to turn to place the object, step in the direction of the turn, don't just twist at the waist.
" Always bend at your knees, not your waist, when lifting anything heavier than 10 percent of your body weight (e.g., a child or heavy box).
" When lifting an object, plant your feet about 12-18 inches apart, kneel or squat in front of the object, and lift as you straighten up. Be sure to lift with the big muscles of your thighs, arms, and shoulders, not with your back.
" In some situations, it is difficult to lift correctly. Getting grocery bags out of the car is one such situation. The car bumper doesn't allow you to bend your knees. Bring the bag to you first and then lift carefully.
" When engaging in repetitive lifting, use good lifting form, take frequent breaks, and use equipment to help whenever possible.
" To avoid tripping, be sure your path is clear before you lift the item.
Physical Activity / Household Chores
" Warm up and cool down before and after physical activity like playing sports, raking, gardening, and shoveling snow.
" When working with hand-held yard equipment, make sure that the machine you are using has a strap. Place the strap over your head and shoulder on the opposite side of your body from the machine and switch the machine from one side of your body to the other as often as possible. Use electric rather than gas-powered machines whenever possible; they are much lighter.
" When washing dishes, open the cabinet beneath the sink, bend one knee, and put your foot on the shelf under the sink. Lean against the counter for support.
" When ironing, place one foot on a small stool or a book.
" When vacuuming, put all your weight on one foot, then step forward and back with the other foot as you push the vacuum. Use your back foot as a pivot when you turn.
Using the Telephone
" When using the telephone, avoid cradling the receiver between your neck and shoulder. Hold the phone in your hand or use speakerphone instead.
" If you use the phone a lot, use a lightweight headset.
" Switch hands frequently when on the phone.
Resting/Sleeping
" Don't use a sofa arm as a pillow or watch TV in bed with your head supported only by pillows; this strains your neck.
" Avoid sleeping on a soft mattress or sofa.
" Lie down in bed when it is time to sleep. Don't sleep in a chair or in cramped quarters.
" Sleep on your side with your knees bent or on your back with a pillow under your knees. Avoid sleeping on your stomach.
" Use a pillow that supports your head so that your neck and vertebrae are level with the rest of your spine as you sleep. Avoid sleeping on two pillows.
" Be sure to get plenty of sleep every day to allow your body to rest and recuperate.