1) Make it a habit to partake in the exercises prescribed by your chiropractor. They aren’t necessarily designed to be the most fun activity in the world, but you gotta do what you gotta do. They are intended to reinforce the adjustments and re-train your muscle groups. Supplement these exercises with a practice that supports core and back strengthening: such Yoga, Pilates, or Swimming. These exercises also help to engage the muscles and joints through their full range of motion. Remember, correct exercise is just as important as refraining from harmful exercise.
2) The previous “to-do” was to create a habit, and this one encourages you to break habits. Break the habit of slouching, both when sitting and standing. Try sitting on the edge of your desk chair. This will create a natural tendency to straighten your spine into the ideal S-curve instead of the undesired C-curve that occurs with poor posture. Sitting is quite hard on the lower back, so try to take time away from the seated position every 20-30 minutes. Also, don’t let your head creep forward from the rest of your spine. This will cause your neck muscles to carry the weight of your noggin instead of allowing it to rest above the spine. Oh yeah, and your shoulders have no benefit being up by your ears.
3) In the minutes and hours after your adjustment, be extra cautious. Let your bones settle into the adjustment and keep them from undue strenuous behavior. Minor stretching is permitted, but avoid any quick movements or unnecessary pressure. As always, move with caution and awareness.
4) Let it go. Let what go? Tension! Stress adds a significant amount of tension to the body, which causes the muscles to tighten and pull the skeletal structure out of alignment. As long as you are not operating heavy machinery, you should allow yourself to relax. Bring awareness to the tight muscles and try ease up on the tension. You can do this by breathing in to the tightness and letting go of the tension... or by offering a massage trade with your partner.
5) Make appropriate decisions about what you wear and what you use. Wear comfortable shoes that allow balance, flexibility, and comfort. Ask yourself whether or not those flip-flops are actually comfortable. Next ask yourself whether your pillow is as comfortable as it could be. We spend almost a third of our life sleeping so you can imagine how crucial our posture in bed is. The right pillow can improve the quality of sleep and prevent or reduce neck pain. If you are a side-sleeper, find a pillow that fills the space between your ears and mattress without tilting your head. If you are a back-sleeping, find a pillow that keeps your head from tilting forward or backward. Essentially, your pillow should keep your neck in a neutral position, with the neck vertebrae at an equal level with the rest of your spine. (Cervical pillows are a good option and range $20-$80).
