6 simple ways to support your chiropractic care
We will ensure you receive our best care, designed to improve your wellbeing. But to make the most of your adjustments and treatment there are some simple steps you can take once you leave our practice.
- Take a gentle walk Walking creates motion through the limbs, pelvis, and spine and may settle your spine and nervous system. It increases blood flow around your body and to your brain, and can elevate mood and soothe stress.
- Relax Stress is known to affect your nervous system in a variety of ways, so find ways to keep calm after an adjustment. You might read a book, take a bath or shower, cook, or just cuddle your family or pet. Combine mindfulness with your short walk. Enjoy a nap or meditate. Focus on your breath: inhale deeply, exhale slowly, and repeat as often as you can.
- Be aware of your posture Sleep correctly on your back or side, never on your stomach. Stand and sit properly; your ears should rest above your shoulders. Hold your belly in and support the curves of your spine when seated. Bend with your knees, not your back. Aim to keep your spinal curves in a neutral position − great posture will support your spine and your care.
- Drink a glass or two of water Every cell in your body needs water to function; in fact, your nervous system couldn’t work without H20. Yet, dehydration is common, according to research published in the journal, Nutrients, 82% of Australians fail to consume enough water. Support your body post-adjustment by drinking plenty of water.
- Be gentle to your mind and body Allow yourself time to integrate your adjustments. Don’t schedule a workout or a long run, a karate lesson or a demanding physical event after your chiropractic appointment. Where possible, avoid experiences that will sap your brainpower, like a serious meeting. Try to just be present in your body and mind without significant physical or psychological stress.
- Pay close attention Many changes occur in your body after a chiropractic adjustment; some subtle, some not. Does your breathing change; do your muscles feel more relaxed, has your posture improved? Does your mood feel different and your mind feel clearer? Notice what occurs soon after your adjustments and in the following days. The body ‘talks’ and this feedback provides you − and us − with useful information.
Remember, though, the advice in this article is general in nature. What you need may differ from the supposed ‘norm’. So, ask us about suitable steps and let us know about any post-care events you have planned. Got another form of treatment booked? Sometimes another step might sound helpful but could hinder your progress. We want you to get the most from your care.
Let us know if you have any questions, we’re happy to answer them for you.
How to find joy amid
difficult times
Has COVID-19 taken a toll on your mental
health? Do you feel sad or anxious, or worry
about the future? Have changes in your
work, social life, or finances caused you
stress? You’re not alone. A recent study by
the Black Dog Institute found that just over
three quarters of Australians surveyed felt
their mental health had worsened since the
pandemic began. But there is good news.
There are simple steps that can bring joy
back into your life.
Firstly, remember to be kind to yourself.
These times are unprecedented and
there’s no rule book. Listen to what your
body and mind need. Take time to rest and
get sufficient sleep. Dedicate moments
to simple pleasures and delight in your
favourite hobbies.
Move often. Catch the sun and bathe in
nature. Enjoy long and short walks. Hit the
gym for a healthy dose of happy hormones.
Swim at the beach or in your local pool.
Take yoga, Pilates, or Tai Chi classes − join
a group or try online tutorials. A focus on
your fitness will also help to lower the risk of
physical pain that often rears its head when
under stress.
Eat well. Nutrition nourishes your brain.
Choose a rainbow diet, one filled with a
variety of colours. This provides the vitamins,
minerals, and fats needed for brain function
and mental wellbeing. But don’t be rigid or
harsh; savour that piece of chocolate cake!
Engage the 80/20 rule − eat well 80% of the
time − remember food can, and should be,
therapeutic and delicious.
Reduce your stress. Ongoing tension wears
us down. This past couple of years has
provided little respite. One negative event
has followed another. Even when we’re not
fully aware of it, harmful stress can exist.
So…
Catch up with loved ones and plan regular
social catch-ups; whether it’s in-person
or online, keeping in contact with people
is very important for your mental health.
Keep a daily journal. Practice slow, deep
and rhythmic breathing. Be mindful, fully
in the present moment. Meditate, dance,
sing, bake, cuddle animals, volunteer.
Read an inspiring book. Watch the sun
rise or set. Plan and take a holiday. Find
those things that bring you calm and
schedule them, regularly.
There is much you can do to protect your
mental health and find joy, but if you need
expert help, reach out. We can put you in
touch with the right health professional.