This article will discuss the best post-visit instructions after a treatment at Back to Function. Make sure to consult with your Back to Function doctor as your condition is unique and may require slight alterations from this list of instructions.
- Visit Compliance:
- Carefully follow the recommended schedule of appointments that your BTF doctors have set up for you. They are designed to guide you forward on the road to recovery. You should notice improvement within the first 3 visits but you may require more extensive care if you have a serious injury or chronic pain.
- Muscle Soreness:
- You may feel some soreness for a day or two following your first 1-2 treatments at BTF. Your muscles are adjusting to their new length and range of motion. Sometimes a warm shower or sitting in a sauna, steam room or hot tub can help alleviate post-treatment muscle soreness. Remember, your condition may have taken years to develop, so be patient as your body adapts to positive changes.
- Sleeping Instructions:
- Choose a pillow with the proper thickness. When lying on your side, the pillow should support the head and neck so that the nose is in line with the center of the body. If you prefer lying on your back, make sure the pillow is placed under the head and neck, but NOT the shoulders. The thickness should support the
neck so that the forehead is level with or slightly higher than the chin. A pillow may be placed under your knees while sleeping on your back or it can be placed between your knees while sleeping on your side in order to reduce low back stress. Don’t sleep without a pillow. - Sleep on a mattress that is on the firmer side. It shouldn’t be too hard or too soft but just firm enough to hold your body level while at the same time soft enough so that your body will depress into the mattress.
- Avoid falling asleep in a sitting position or in cramped quarters.
Not a good position for the neck The muscles of your neck will grow tired of holding the head and will lead to sustained stretching of muscles, ligaments, and nerves as well as abnormal forces to the spinal joints. Avoid reading or watching TV in bed where the head is propped on more than one pillow.
- Exercising Instructions:
- If you are able, walk 30-45 minutes every day. This will improve blood flow to your muscles and joints and help you heal faster.
- Check with your BTF doctor for specific recommendations regarding rehabilitative exercises that you should be performing.
- Traveling Instructions:
- When traveling in a car or plane, make sure the neck is
supported. A horseshoe shaped neck pillow works the best, but a rolled up a towel or cloth will work as well. The thickness should support the neck so that the forehead is level with the chin.
- Lifting and Other Postural Instructions:
- When lifting all objects, square your body up to the object. Keep the back straight and bend with the hips and knees. Don’t lift heavy objects higher than your waist. Don’t bend at the waist. Don’t lift objects when the body is off balance.
- Hold heavy objects close to you.
- Avoid holding a telephone receiver to your ear with your shoulder.
- Do not sit in soft chairs and deep couches.
- Do NOT “pop” your neck and back, or pull on your head. Let you BTF doctor decide which areas of your body need more movement. Most people that “self-adjust” are usually adding more movement to joints that are already moving too much.
- Consult with your BTF doctor prior to seeing other body workers like a massage therapist. Sometimes extra body work is counterproductive.
- Sleep & Fatigue:
- Pay attention to signs of fatigue. Pain can cause you to get fatigued easier than you are used to. If you notice muscle fatigue, take a 5-10 minute break from what you are doing. Be sure to get plenty of sleep to allow your body to recuperate and repair.
- Nutrition:
- Avoid caffeine, nicotine, alcohol, dairy products, fried foods and refined carbohydrate foods when you are trying to heal from an injury. Instead, focus on drinking more water and eating fresh fruits, vegetables and small fish to naturally decrease inflammation. Certain supplements can help and you can discuss this with your BTF doctor.
If you have any questions or concerns, please do not hesitate to contact us at 310-534-1900 or [email protected].
