At-Home Care Tips From Your Scottsdale Chiropractor
Arizona Pain & Posture, LLC has been treating severe pain conditions in Scottsdale, AZ for more than 20 years. One lesson stands out: patients who take care of themselves at home and participate in wellness care heal faster, stay well longer, and spend less time and money on treatment. Those who do not often develop bigger problems and a lower quality of life, sometimes permanently.
The tips below will help you protect your progress between visits. We also recommend asking about our affordable wellness programs.
Exercise Principles
Exercise improves posture and movement awareness and relieves strain on nerves, muscles, and joints. We teach a new way to approach exercise through the Feldenkrais Method®, which focuses on staying within your pain limits and never moving into pain. Building body awareness helps erase inefficient posture and movement habits so you can move with the ease of a child. Our wellness programs include Feldenkrais Awareness Through Movement® classes, and our corrective exercises and exercise videos can guide you at home.
Nutrition
Minimize sugar, white flour, alcohol, and caffeine to help decrease inflammation and support cellular healing. Take a whole-food multivitamin and mineral, plus extra vitamin C and probiotics or enzymes daily to improve nutrient absorption. High-quality products are available through our Natural Partners link. For an in-depth look at nutrient-dense eating, Dr. Bonacci recommends the book “Nourishing Traditions” by Sally Fallon. Learn more through our nutritional and lifestyle coaching.
Ice and Heat
- Within 48 hours of an injury: Ice for 20 minutes on, then 50 minutes off, throughout the day.
- After 48 hours: Use ice or heat for no more than 20 minutes at a time. You can alternate 20 minutes of ice with 20 minutes of heat.
- Rest the area for at least one hour before reapplying.
Posture and Joint Support
Support the natural curves of your spine when sleeping, sitting, or traveling:
- On the couch or in the car, place a small pillow behind your low back so your torso stays upright and your head and neck shift up and back.
- When lying on your back, place a flat folded towel under your pelvis and low back and a pillow under your knees to keep joints from collapsing into the bed.
- When lying on your side, place a pillow between your knees to relax the spine.
- Kinesio taping can help reduce myofascial strain and superficial nerve tension and provide joint support.
Proper Gait and Activity
Reset your body with periodic stretching before activities such as housecleaning, washing dishes, hobbies, or walking. After getting up from a seated position, stretch for 10 to 20 seconds before moving on. This helps realign your joints, relax strained muscles, and reduce irritation. Moving while out of alignment can cause further damage.
Balance Your Energy
We only have so much energy in the tank each day, so use it wisely. Avoid wasting energy on unnecessary emotions, thoughts, or actions. Low energy and poor sleep lead to poor healing and more pain, so aim for at least 7 to 8 hours of sleep each night.
Wellness Programs and Supportive Care
“An ounce of prevention is worth a pound of cure.” Once your recovery reaches an optimal level, regular manual therapy and exercise help your body maintain proper posture and alignment, which makes everything else you do more effective. We offer several affordable weekly wellness options, including short Bonacci Method℠ sessions. Ask our front desk for details.
Conjunctive Therapy
Our goal is to help every patient get out of pain and stay pain-free. When needed, Dr. Marc Bonacci co-manages care with naturopathic and medical doctors to achieve fast, long-lasting results. If you feel your treatment is not working, ask Dr. Bonacci for a referral. Patients who cannot travel can also use our telemedicine and home-care visits.
At-Home Care FAQs
Should I use ice or heat after an injury?
Use ice for the first 48 hours, 20 minutes on and 50 minutes off. After 48 hours, you can use ice or heat for up to 20 minutes at a time, or alternate them.
How should I sleep to protect my back?
On your back, place a folded towel under your low back and a pillow under your knees. On your side, place a pillow between your knees.
How can I improve my posture while sitting?
Use a small pillow behind your low back on the couch or in the car to keep your torso upright and reduce strain on your spine.
What foods should I limit to reduce inflammation?
Minimize sugar, white flour, alcohol, and caffeine to help reduce inflammation and support healing.
How much sleep do I need to heal?
Aim for at least 7 to 8 hours of sleep each night, since poor sleep slows healing and increases pain.
What are wellness programs?
Wellness programs are affordable ongoing care options, including manual therapy and Feldenkrais classes, that help maintain alignment and prevent pain from returning.
Why should I stretch after sitting?
Stretching for 10 to 20 seconds after sitting helps realign your joints and relax strained muscles before you start moving.
Keep Your Progress Going
Ask about our wellness programs or schedule your next visit. Call Arizona Pain & Posture, LLC at (480) 585-0252 or request an appointment online in Scottsdale, AZ.