In the modern lifestyle, we find ourselves sitting most of the time. Unfortunately, sitting places the most mechanical stress on the hips, shoulders, and spine. The goal when sitting is to support the body comfortably without slumping. This is accomplished by sitting with your knees below your hips. Do this by tilting the seat forward, not backward *(Car seats are often tilted backwards!). For most people, using the foam wedge will greatly speed up the spinal correction process, and help prevent future injuries. Most people have them in their cars, desk and dinner table chairs.
A flat, firm seat with a slight forward tilt supports and tilts the pelvis forward. A forward pelvic tilt causes the spine to maintain an upright position without muscular effort. It also causes the low back to curve forward naturally, as it should. The result is reduced spinal stress and muscular fatigue. When relaxing, a slight recline in the chair is all right, as long as the back of the chair is flat.
Use the same seat principles given above for your car seat. Again this is crucial for your spinal correction, so that we don’t have to adjust the same vertebrae over and over again. Use a wedge! We don’t want unstable vertebrae being pushed or pulled forward every time you sit in your car. This leads to a waste of time and money. Unfortunately, many car interiors are designed to accommodate the “normal,” modern day postural distortion (= overly kyphotic, with C7/T1 and L4/5 slumped forward). Again, you want the seat to be either level or, preferably, sloping a bit toward the front. You can use either one or even two foam wedges to accomplish this, if you have the headroom. Many seat backs are hollow in the lumbar area (to accommodate those slumpers) where they should be flat.
If it is, fill in the space with:
- OK - pillow or towels or rolled up magazine, cardboard, or road atlas.
- Better- lumbar support (foam or inflatable).
It is our experience that your participation in these recommendations will be well rewarded. It is our job to get you to find out how great you can feel!
INSTRUCTIONS FOR REGULAR (CORRECT) STANDING
Standing up straight is very important for keeping your body and spirit healthy. Standing correctly relieves usual problems like neck and back pain, headache and tiredness. Here we are going to show you how to maximize your results in our office, and modify your shoes to mantain your good posture.
These heel insoles are anatomicly designed to allow equal distribution of pressure and to position your heel even with or slightly above the rest of your foot. Just like proper sitting requires that your hips be slightly above your knees, proper standing requires that your heels be slightly higher then the toes.
The principle is easy. When we put a little increase in our shoe, on the heel area, our body automatically stands up straighter. Look at the picture, to see the given example, just to make it clearer.
Often it will be necessary to remove the insole if there is a molded arch and replaced by a flat insole.
As a side note, experience has shown that balancing the molded sandles (Birkenstock style) and 'Crocs' is very difficult and sometimes not possible.
This takes a little effort and time to figure out correctly, but the time and money saved on therapies and preventing damage to your body should make the effort WELL worth it. Bring your shoes to the office if you need extra help.
Instructions for Sleeping/Resting
These instructions will quicken and speed up your healing process with spinal-correction chiropractic and save you time and money.
Your spine unwinds and corrects itself only when it is unlocked and at ease. Sleeping on your side with very precise pillow height, will allow your whole spine to relax and heal.
Please take these recommendations seriously, and strive to find your exact height for you. If done properly, you will also sleep more soundly than you can imagine. (It is possible with this technique to sleep soundly on a cement floor, using boards instead of towels.) It sounds strange, but just try it out. It has been tested on thousands of individuals.
To find the correct height for you, use towels instead of your pillows at first. Towels do not crush like pillows do and are easier.
If you sleep on your side:
Start out with a towel pile that is too high and go lower. Start with the towel height approximately the same as your spread fingers, thumb tip to pinkie tip. Lay on the floor with about four to five towels folded in a pile and completely relax. If you feel as if your shoulders are falling or rolling slightly forward, add another layer of towel. If you feel like your shoulders are rolling slightly backward, eliminate a layer of towel. One layer could make the difference. When you have the correct height your eyes will close almost automatically and you will feel like falling asleep. FIND the height that’s right for you. To accommodate spinal curvatures, scoliosis, and flexibility, the height may not look level to an outside observer. Finally, if you wake up with a headache, stiff neck or pain between the shoulder blades, your pillows/towels are too High. If you wake up with lower back stiffness or difficulty with legs, your height is too LOW.
If you sleep on your back:
Use a hand or bath towel and fold one end three times about two inches wide. Fold the other end in half. The towel under your neck is NOT a roll to push your nech up. It should feel like very light pressure.
It is recommended that you establish the height of the towels on the floor once before trying the bed. Because you will sink into the bed more than the floor, the towel height will change.