Looking for effective ways to help yourself?

We sell a wide range of back and neck pain relief tools for you to use at home or in the office. We understand all our products well so we can give you advice on which will best suit you and how to use them. 

With the right tools and a little know how, there is a great deal that an individual can do themselves to feel great.

Contact us by phone on 8272 2862 or write to us here.  

Knowing, and caring for, your spine should be a lifelong process for all people, not just those in pain. There is a great deal YOU can do each week to help achieve and maintain a strong, confident and upright spine. It takes some time, attention and practice but the skills you gain can really boost how you feel, how you look and what you can do. Be sure to ask your Chiropractor for help with specifics.

1. Correct your Posture

Actively correct any of your postural distortions every day. Hold for 10 seconds – 30 minutes. Good times to do this are when you are semi-idle e.g. standing in a queue, watching kids sport, walking, waiting at traffic light or brushing your teeth.

2. Activate your Weakest areas

Use your Chiropractor-prescribed exercises.  Daily for beginners, 5 x per week for continued change, 3 x per week to maintain.

You cannot have joint fitness without regular usage.

3. Identify periods of Inactivity

Which times of the week are you most inactive, most often, particularly when under tension or in awkward positions?  For most of us, this occurs when we are sitting (PC, driving, sofa), reading in bed, using phones / tablets or using tools on the Job site.  

Prolonged inactivity is the enemy of spine fitness.

If you would like your Chiropractor to give you tailored advice about this, get a friend to take a photo (using your phone) of you in a ‘typical’ sitting or work posture. Where possible, have the photo taken from side-on, mid-body height and include your whole body. Show your Chiropractor on your next visit.

4. Be Ambidextrous

Look for activities where you can swap sides of your body where possible and safe (10 seconds – 30 minutes): computer mouse, telephone, carrying bags, tools, wiping surfaces, vacuuming / sweeping, washing car, holding baby.  Pick one or two to start, be patient, gradually work up from there. 

Pillows & Mattresses

Ask your Chiropractor for more specific advice about this.

Stay Current

Your Self-Care needs will change over time. Periodic formal reviews (a longer assessment-focused visit) every 1-3 years will help you access relevant and up to date advice.

Who do you know that could do with this kind of advice? Share this article with them today


Looking to ‘refresh’ your existing self-care routine? Inform your Chiropractor today