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.