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.
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.
Are you working out? Need more exercises than just the posture stuff? At this stage, we strongly encourage you to find an exercise program you like and to visit our posture exercise page on our site here.
Find some additional exercises that will help get you to the next level and stay there. Most people would benefit from adding in more neck exercises, but find which ones work for you best.
This is the same posture exercise we've given out for years and has been shown to help people improve their posture. Since you're laying down instead of sitting, gravity will add additional resistance to make it more challenging.
Dr. Natalie does move through the exercises quickly, so just watch the first time and then keep up the best you can. The workout is just 10 minutes long and is meant to be done daily.
Many people own a foam roller, but have never used it for their spine. In this video, Dr. Natalie reviews how to use the foam roller for your spine and legs.
You may get sore the first few times (sometimes even the first few weeks) of using the foam roller, but it will get easier. If you're just getting too sore, consider purchasing a softer foam roller (link is below).
Let your doctor know if you're having trouble using the foam roller for any reason.