Use this page for suggestions to improve your daily life, learn specific stretches, learn specific exercises and spinal molding.

  1. Daily Life
  2. Stretches
  3. Exercises
  4. Spinal Molding
  5. Posture Pump 

Everday Life Suggestions to Help Healing Naturally!


Drink at least half your body weight in ounces of water daily. Ex. If you weigh 150 lbs. you should be drinking a minimum of 75 ozs daily. This doesn’t include anything other than water. Colas, coffees, teas, etc do not count toward the ½ your body weight.

Also, this is especially critical in the desert due to a lack of humidity. Dehydration is very common in valley residents.

Below are a few tips for you to prevent yourself from injury…


Sit on the edge of the seat when getting in, then swing both legs together, pivoting on an axis.

Do not put one leg in first then sit down heavily.

If length of seat Is too close to the dashboard, move it back when getting out so its ready when getting back in. Particularly important for patients with low back problems.


Switch hands when using the phone.

Do not cradle the phone in the crook of your neck. It will destabilize the cervical spine and require more care.

Secretarial and salespeople who use the phone a great deal should look into purchasing a lightweight headset.


Everyone knows the correct way to lift; most of us don’t do it. DO IT!

There are circumstances where it is difficult to lift correctly; particularly getting bags out of a car. The bumper does not allow one to bend the knees. Bring the grocery bag to you first and lift carefully.

If it is repetitive lifting, make it easier, Take breaks. Use equipment to help.


Correct posture, or the attempt, should be part of all healing patients regimen.

Sitting should be upright, not slouched.

Walking should be with the head level or slightly elevated, not looking at the ground.

If good posture cannot be maintained, use cushions, upright chairs, or other equipment to assist you.


Waterbeds tend to become a problem once the patient has initiated spinal care. Among the several reasons why waterbeds irritate healing spines are temperature and lack of support.

Prior to beginning chiropractic care, a combination of spine-related problems, poor pillow, and poor beds will still allow rest. After initiation of care, a good pillow, chairs are essential for getting rest and healing.

Sleep on a firm mattress, preferably one which is neither too hard nor too soft, but just firm enough to hold your body level, while soft-enough so that your shoulders and hips depress into the mattress.


Lying down: Keep the torso straight, lay down on either side, bringing the feet up, knees and ankles together. Use the arms to help the upper body. Reverse for getting into bed.


Posture should be upright, not slouched.

La-z-boy chairs don’t bend where you do, so buy a rocker instead.

When working at a desk, elevate materials to avoid neck fatigue.

When sitting, choose a chair that has adequate firmness to hold your weight comfortably and then sit straight. Avoid too soft, overstuffed chairs.

Cross-legs only at the ankles, not at the knees. Crossing your legs at the knees could aggravate existing back condition as well as interfere with the circulation to the lower limbs.


Have your pillow checked by this office.

Use it correctly as directed.

Have the correct filling amount.

Have the correct type of filling.

Spine problem + bad pillow + bad position rest (sometimes). Healthy spine + correct pillow + correct position = quality rest and healing.

The ideal pillow is one which supports your head so that your neck vertebrae will be level with the rest of your spine. Avoid sleeping on two pillows; never lie on a couch with your head on the armrest.


Avoid rubbing, probing, or “poking” in the areas your doctor adjusts. Allow the body time to heal.

Avoid sudden twists or turns of movement beyond normal limits of motion, especially of the neck.

Avoid extreme bending of your spine in any direction; avoid reaching or other overhead work.

Be particularly careful when brushing or shampooing your hair.

Participate in simple exercises to strengthen your body, but avoid jarring activities that place stress on your neck and spine.


When bathing, sit rather than recline in the tub. Lying your back against the tub may cause a vertebra to slip out of its normal position. If you are tired and wish to relax, it’s better to be in bed.


Set aside a special time each day for complete mental and physical relaxation. This is important in the restoration-as well as maintenance, of normal health.

Be sure to get plenty of sleep to allow your body to recuperate and repair.

Sleep on your back or on your side with your legs flexed slightly, not drawn up tightly.

Avoid sleeping on your stomach. Raise your head off the pillow when changing positions.

Do not sleep sitting in a chair or in cramped quarters. Lie down in bed when it is time to.

If you have any questions about any phase of your health care, feel free to ask your doctor.