New Hampshire Spine and Sport's At-Home Southern New Hampshire Care Plan

From making the first chiropractic appointment to finding pain relief, you are key element to the process.

You will find that if you participate to the fullest in your care, you will learn to obstain from pain-producing situations, discover that you improve faster, and stay pain-free. Many factors aid in your healing process and continued pain-free quality of life:

• Making all the in-office appointments as recommended
• Knowing fully your spinal pain condition
• Following the suggestions for its relief
• Conforming your activities of daily living including your job, if necessary
• Considering limitations that your spinal condition may impose

Recommendations for your at-home chiropractic care may include exercise, hot/cold therapy, massage, nutrition as well as use of good posture and movement skills.

You will find that you do have dominion over your condition even though there may not be a cure for the condition. You are fundamental to your care. You can regain the quality of life you want and deserve.

Some tips for at-home care:

• Apply ice, heat or a combination of the two.
• Rest your back or neck, but don't stay in bed. Return to walking as quickly as possible and then to your activities of daily living. It is best not to linger.
• Avoid activities and postures that may aggravate your pain.
• Start basic exercises to stretch your spine and regain range of motion.
• As you improve, start spine strengthening exercises.
• Learn how to bend, lift and twist properly so as to not aggravate your pain. Use your legs, not your back.
• Use good posture.
• Consider quality nutritional supplements.
• Wear a support belt.
• Sleep in a supportive bed, and sit in a supportive chair.
• Use foot orthotics or heel lifts as recommended.
• Have someone help you with massage and/or trigger point therapy.