If you suffer from back or neck pain, headaches, or other musculoskeletal issues, visiting a chiropractor provides relief through spinal adjustments and other techniques. However, while chiropractic treatment is effective for many patients, making certain lifestyle changes greatly complements and enhances the benefits.
Improve your posture
Poor posture puts strain on your back and neck and leads to misalignment of the spine over time. By practicing good posture throughout your daily activities, your body stays properly aligned and reduces the pressure on your musculoskeletal system. When sitting, keep your ears, shoulders, and hips aligned vertically rather than slouching or hunching over. If working at a desk, position your computer monitor at eye level and place your keyboard at elbow height to avoid craning your neck. When standing, distribute your weight evenly on both feet rather than shifting your weight to one side. Making conscious posture adjustments takes practice, but over time it will become a habit.
Do regular stretches and exercises
A regular exercise routine cantered on flexibility and core strength will complement Chiropractor Parramatta treatment incredibly well. Stretching keeps muscles loose and limber, while core exercises strengthen the intricate web of muscles that support the spine. Pilates, yoga, and even simple at-home stretches and calisthenics a big difference.
When starting an exercise program, consult with your chiropractor on the best activities for your condition. While moderate exercise is great, overexertion could aggravate existing musculoskeletal problems. Beginning with gentle stretches and allowing time for your body to adjust to new movements is key. But with consistency, targeted exercise and stretching will increase your flexibility, realign your posture, and reinforce the benefits of your chiropractic care.
Watch your weight
Excess weight, especially around the midsection, puts additional pressure on the spine. Losing even a moderate amount of weight through improved diet and exercise reduces back and neck pain. Consult with your doctor about safe weight loss goals—even shedding 5-10 pounds a noticeable difference in reducing spinal compression. Along with exercise, try limiting processed foods, decreasing portion sizes, increasing vegetable and fiber intake, and staying hydrated with water. Small, sustainable changes are most effective for long-term weight management. As the pounds come off, the strain on your back and neck should lighten as well. Be sure to integrate regular weigh-ins and measurements to track your progress.
Manage your stress levels
Stress causes muscle tension as well as hormonal changes like elevated cortisol levels. Over time, increased tension and inflammation due to high stress aggravates spinal misalignment and pain. That’s why stress management is a vital complement to chiropractic treatment. From meditation to massage, find relaxing and restorative activities that help you unwind regularly. One highly effective stress management technique is diaphragmatic breathing as “belly breathing.” Sitting or lying flat, place one hand on your chest and the other on your stomach. Inhale slowly and deeply through your nose, feeling your stomach press into your hand. The hand on your chest should have little to no movement. Tighten your stomach muscles as you exhale fully through pursed lips.