Home care instructions

Walk for 10 minutes after an adjustment to help the healing process.

Drink at least 3 litres of water a day. For every cup of tea, coffee, or alcohol you should consume the equal quantity of water. Cigarettes and alcohol require substantial water replacement. A glass of water after an adjustment helps rehydrate the body too.

When sitting do not cross your legs. Crossing your legs places extreme pressure on the lower back, not to mention the veins. Sit flat-footed, or cross at the ankles, not at the knees.

High Heel shoes alter the body's center of balance and thus places unnecessary stress on the lower back.

Sleeping Posture. Sleeping on your stomach causes major stress to the neck and unnecessary pressure to the sway in the lower back. Sleeping on your side or on your back with a pillow between or under your knees is ideal, with no more than one pillow supporting your neck.

Receive proper rest. 8 hours of R&R per 24 hours. If you sleep 4 hours, rest 4 hours too. Your body repairs when you are resting.

A diet must consist of 75% water i.e. fruit, vegetables and water itself. We generally consume too much wheat and dairy. Try not to have these every meal. Decrease processed and refined foods.

Exercise for at least 40 minutes three times a week.

No wallets in your back pockets. It's like sitting on an uneven seat and can unbalance your pelvis and then your spine.

Do not apply heat in the first 24 hours following an adjustment. (This includes hot baths.) Unless specifically instructed to do so by your chiropractor.

When lifting any object, bring the object close to you and try to use your legs to lift, not your back. Try to alternate sides when carrying objects i.e. babies, handbags, briefcases etc.

Happy people have lower incidence of ill health and faster recovery rates. Do you enjoy your work? .... Are you happy? .... Yes to both of these is a very good sign.