DISCLAIMER: This page is for patients of CORE Chiropractic that have had a consultation & examination to determine the cause of their problem. The advice on this page may not be relevant to patients not seen by our doctors and we advise that you not do any of these recommendations unless instructed by a licensed Doctor of Chiropractic.
Introduction for Level 1. Ask your doctor before starting any of these exercises or activities.
"How did I get this way?" That's what everyone wants to know. If you didn't have a recent trauma (like a fall, a car accident, etc), then your problem likely occurred as a build up from your regular daily activities.
If we continue to work on your spine, but you continue to sit poorly, sleep poorly, and do things regularly that harm your spine.. well things will take awhile to get better.
It's time to play detective. Look at the activities that you do frequently. Things that you do repeatedly or for extended periods. Some of these activities will seem small, like there's no way that's causing your problem. However, these small things done over and over again can and do contribute to your spinal health.
Start with your desk. Is the middle of your screen at eye-level? Can you move to a standing desk? If using multiple screens, are you spending too much time looking one direction?
Analyze and evaluate your daily activities for things that may cause you to be imbalanced. Imbalances from front to back (i.e. too much front activities like being on the computer) or imbalances from left to right. Let us know if you need any strategies for making changes you find.
Watch the video for more examples.
What's the best way to sleep? That's what everyone asks, but they don't always like the answer. Watch the video for more information about the best position of your spine, but here's the review:
No more sleeping on your stomach! I know you love it, but it's just not good for your spine. You have to keep your neck twisted all night and it puts extra strain on your lower back.
Side sleeping is your best option when making the change from being a stomach sleeper. We've not seen many people transition from being a stomach sleeper to being a back sleeper, but have seen many people successfully make it to their sides.
For side sleeping, utilizing a body pillow usually works best. The body pillow will give you support between your knees and then something to hold onto to neutralize your shoulders. For your head, you need a big enough pillow to bridge the gap from your head to your shoulder.
Back sleeping is the best, unless it causes you to snore. If you can sleep on your back, put a pillow under your knees and get a neck pillow that supports your cervical curve. Relax The Back will measure you for a pillow, if you have trouble finding one.
Start with just 5 minutes per day. You may feel like you want to do more, but stick with the 5 minutes for at least a few days. While you may not feel sore during your time on the neck wedge, it's the next day when you'll determine if you're having any additional soreness.
Eventually, you'll be able to go for longer periods of time on the neck wedge, but build slowly. If you have any pain during its use, stop immediately and let your doctor know.
Do not sleep on the neck wedge. It's not meant as a cervical pillow for your bed, but rather a time to traction your neck and help restore the normal curve when used consistently for short periods.
Neck wedges are available for purchase in the office for $20.
Posterior pelvic tilt or hypolordosis is a condition where the pelvis is tilted backwards, away from its’ normal position. In this position, the tailbone is tucked in under the body and the front of the pelvis of the hips tilt up and back.
The correction for this condition is to use a small rolled towel under the lower back while using the neck wedge. This will help to accentuate the normal curve for the lower back to help remove pressures/pains due to a muscular imbalance.
Anterior pelvic tilt or hyperlordosis is a condition where the pelvis is tilted forwards. In this position, the tailbone is tilted away from the body and the front of the pelvis of the hips tilt down and forward.
The correction for this condition is to flatten the lower back to the ground while using the neck wedge. The mental cue for this movement is to envision pulling your belly button towards your spine and push the lower back towards the floor. This will help to reduce the increased curve in the lower back and remove pressures/pains due to a muscular imbalance.