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Core Exercises & Lifestyle



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

During the intensive phase of care, try to 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 over reaching or other overhead work.

Participate in simple exercises to strengthen your body, but avoid jarring activities, which place stress on your neck and spine. Listen to your body – don’t push through the pain barrier!


Sit on the edge of the seat when getting in, and then turn with both legs together. With your back straight pivot (spine as axis) legs without rotating your back.

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

Important for patients with low back concerns: If the edge of your seat is too close to the dashboard, move your seat back when getting out of the car so your seat will be ready for you when getting back in.


Switch phone receiver between left and right hand and ear often when using the phone for a long period of time.

Do not cradle the phone in the crook of your neck. It will destabilize the cervical spine, requiring more care and slow down your return to optimum health.

People who use the phone a great deal should look into purchasing a lightweight headset.


Bend at the knees while keeping your back straight. Make sure to lift with legs.

There are circumstances where it is difficult to lift correctly, particularly getting bags in or out of a car. Do not overfill bags or try to carry too many at one time – make more journeys if necessary. The bumper does not allow one to bend the knees; so bring the shopping 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 everyday life.

Sitting should be upright, not slouched.

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

If maintaining good posture for a long period of time is difficult, use cushions, upright chairs, or other equipment to assist you.


Posture should always be upright, not slouched.

Recliner chairs don’t bend where you do, buy a rocking chair 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 conditions as well as interfere with the circulation to the lower limbs.


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 to allow your shoulders and hips to depress into the mattress.

Prior to beginning chiropractic care, beds and pillows with poor support may still allow rest. After initiation of care, a good pillow, bed, and chairs are essential for getting rest and healing.


Keep the torso straight, roll onto either side, and bring your feet up with ankles together until knees are in bent position. Straighten knees slightly forward until feet are over the side of the bed. Using weight of your body rise onto your elbow and then push with your arms until your body is into an upright position. Reverse for getting into bed.


Use only one pillow laid flat on bed.

Spine problem + Supportive pillow + Proper position = quality sleep & rest.

The ideal pillow is one which supports your head so that your neck vertebrae will be level with the rest of your spine. Never lie on a couch with your head on the armrest.


When bathing, sit rather than recline in the bath. Lying on your back against the bath 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 slightly bent, 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 areas. Lie down in bed when it is time to sleep.

Drink lots of water! A small cup at the beginning of every hour will help hydrate your spinal discs and flush away unwanted toxins.

Check out the series of videos below for some basic core exercises you can do at home:

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2470 Flowood Drive #125
Flowood, MS 39232

Phone: (601) 932-9201
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