Maintaining Your Alignment

The goal of the NUCCA adjustment is to hold it for as long as possible. It’s not getting adjusted a bunch of times that gets you better. It’s holding the adjustment for as long as possible that allows better nerve flow the entire time a correction is held. Our corrections generally hold much longer than non-upper cervical types of chiropractic adjustments.

The following are a list of suggestions and guidelines to follow during your care at our office.

1. Carefully follow the recommended schedule of appointments that the doctors have set up for you. They are designed to guide you forward on the road to recovery. You must be patient since the body’s healing process can take time and seem slow.
   
   
2. Sleeping Instructions:
   • Avoid sleeping on your stomach. This position creates tension on the spine and its contents. Put a pillow in front of you so that if by chance you do turn toward your stomach, the pillow will feel awkward enough to make you roll back.
   • Choose a pillow with the proper thickness. When lying on your side, the pillow should support the head and neck so that the nose is in line with the center of the body. If you prefer lying on your back, make sure the pillow is placed under the head and neck, but NOT the shoulders. The thickness should support the neck so that the forehead is level with or slightly higher than the chin. A pillow may be placed under your knees while sleeping on your back, or it can be placed between your knees while sleeping on your side in order to reduce low back stress. Don’t sleep without a pillow.
   • Sleep on a mattress that is on the firmer side. It shouldn’t be too hard or too soft but just firm enough to hold your body level while at the same time soft enough so that your body will depress into the mattress.
   • Avoid falling asleep in a sitting position or in cramped quarters. The muscles of your neck will grow tired of holding the head and will lead to sustained stretching of muscles, ligaments, and nerves as well as abnormal forces to the spinal bones.
   • Avoid reading or watching TV in bed where the head is propped on more than one pillow.
   • Do not turn over in bed by using your head as a pivot (pushing up on the back of your head, then turning your body).
     
     
3. Exercising Instructions:
   • You may be asked by the doctor to temporarily decrease the frequency and/or intensity of your workout routine.
   • Use caution when doing any exercises to avoid pulling/pushing to the head and neck. When doing sit-ups, cross your arms in front with hands on opposite shoulders rather than holding the back of the head or neck.
     
     
4. Traveling Instructions:
   • Turn your head slowly when backing an automobile. Don’t twist sideways suddenly.
   • Don’t sit in the front seat of an automobile with the seat lying backwards as this will cause you to strain your neck when bending forward to see.
   • There are no side effects that would prohibit you from driving after an adjustment, unless you already have a health issue that limits you.
   • When traveling in a car or plane, make sure the neck is supported. A horseshoe shaped neck pillow works the best, but a rolled up a towel or cloth will work as well. The thickness should support the neck so that the forehead is level with or slightly higher than the chin.
     
     
5. Lifting and Other Postural Instructions:
   • When lifting all objects, square your body up to the object. Keep the back straight and bend with the hips and knees. Don’t lift heavy objects higher than your waist. Don’t bend at the waist. Don’t lift objects when the body is off balance.
   • Hold heavy objects close to you.
   • Support the lower back while sitting. Do not cross your legs, except at the ankles.
   • Avoid holding a telephone receiver to your ear with your shoulder.
   • Do not sit in soft chairs and deep couches.
   • Do not lie on your stomach with your head propped up in your hands.
   • Avoid tilting the head back too far for long periods of time.
     Examples – shaving, painting the ceiling, etc.
   • Don’t keep your hands above your head for long periods of time. Take frequent breaks when doing these activities. Ex. hanging decorations, etc.
   • Avoid placing your hands under your head while lying down.
   • Use the 4 finger rule when reading. Keeping a space of at least 4 fingers between your chin and chest will prevent sustained stress to muscles of the back of the neck. This is a good idea for any activities that require the head bent down for long periods of time.
   • Do NOT have your hair professionally washed with your head and neck supported backwards. Placing the head backwards in the sink places a lot of pressure on the atlas, increasing the chance of misalignment. Request that your hair be washed with your head and neck freely leaning forward over the sink, with a towel over the face.
   • When visiting a dentist, request to be positioned so that your head and neck are tilted back the least amount necessary.
     
     
6. Do NOT "pop" your neck and back, or pull on your head. This could result in the loss of your alignment or cause a new misalignment, thus requiring new x-rays.
   
   
7. Do NOT permit anyone to massage your neck or manipulate your spine without first consulting a Laneville Family Chiropractic doctor. Massage typically doesn’t affect the correction when it’s performed on the shoulder muscles and below on the body. Don’t poke or prod in the area that the doctor adjusts.
   
   
8. Pay attention to signs of fatigue. Muscles and ligaments hold the atlas bone in place. If they are overworked, you increase the chance that they will allow the atlas to slip out of place. If you notice muscle fatigue, take a 5-10 minute break from what you are doing. Be sure to get plenty of sleep to allow your body to recuperate and repair.
   
   
9. Avoid caffeine, nicotine, and alcohol before an office visit. These substances can interrupt the information gathered during the computer scans.
   
   
10. Rest for 10-15 minutes after your adjustments in our recovery room. Try to avoid physical and mental stress before and after your adjustments.