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Home Care

The things you do between visits will determine how well your body benefits from chiropractic care.

Soreness After Adjustments

Soreness is normal after receiving a chiropractic adjustment or a massage. Ever feel sore after a workout? Same concept. It will take time to retrain the muscles and ligaments supporting your spine and soreness is a natural part of the healing process.

Heat or Ice

Ice is best in the first 72 hours after injury, especially if there is inflammation. Moist heat is best for injuries older than 72 hours. Use a heating pad and a slightly damp cloth for 15 minutes per hour on the affected area.

Drink Water

Our bodies are 75% water. The structures of your body heal faster when you remain properly hydrated. A good rule to follow is to try to drink ounces equal to half your body weight in fresh, clean water (WEIGHT / 2 = OZ H2O) every day to maintain health. You should always drink water after adjustments and massages at our office for best results.

Eat Healthy Food

Eating whole foods can greatly improve your health, because they contain vitamins and minerals that your body needs to heal and maintain. Whole foods are those that are eaten in their natural form or very close to it. If it comes in a box or a bag, try to limit or avoid it. Highly processed foods may be cheaper and have a longer shelf life, but most of the beneficial elements have been removed. 


"Let food be thy medicine and thy medicine be food."  - Hippocrates

Get Your Rest

Your body needs adequate rest in order to heal. 8 Hours per night is optimal for most people, but often difficult to obtain. Blue light from digital screens (tablets, smart phones, televisions) can stimulate a gland in our brains that keeps us awake when we need to sleep. Avoid screens before bed. Read a book instead! Pain can make getting adequate rest a challenge. We recommend sleeping on your side with a pillow between your knees or sleeping on your back with a pillow under your knees. Laying on the side that hurts seems to be the most beneficial.


The very best exercise for the human body is walking. It is low impact, improves circulation, and maintains lean muscle in the areas that will most benefit your spinal health. We recommend walking for at least 30 minutes 3 times a week for best results. However, it does not matter what you choose for your weekly exercise routine as long as you enjoy it and remain consistent. Studies show that exercise after an injury, as opposed to bed rest, shortens the healing process and aids in recovery. Not to mention, inactivity can lead to arthritis in your spine and other joints, so get out there and keep moving!

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