Everybody is different in how the body reacts to a chiropractic adjustment. Body misalignment often leads to spinal misalignment or vice versa. Misalignments occur over time; individuals do not notice until soreness and pain begin presenting. Depending on the injury and/or condition, getting the full potential from a chiropractic adjustment means knowing the dos and don’ts following treatment. This involves maintaining a healthy posture, staying hydrated, getting proper rest, and staying active.

Adjustments

Adjustments are highly effective for the body. Benefits include:

• Pain relief.
• Restored full range of motion.
• Increased strength.
• Increased energy.
• Improved sleep.
• Lowered blood pressure in individuals with hypertension.

Do’s and Don’ts

Stay Properly Hydrated

• One of the best things for the body is plenty of water every day. Water helps:
• Circulate nutrients and oxygen to your cells.
• Flush bacteria from the bladder.
• Assist with digestion.
• Prevent constipation.
• Normalize blood pressure.
• Stabilize heartbeat.
• Cushion the joints.
• Protect organs and tissues.

Stay Active

• It is not recommended to take on intense workouts after an adjustment but to remain active to keep the muscles, tendons, ligaments flexible and strengthen the body during healing.
• Activities should be done in moderation and include:
• Walking
• Jogging
• Biking
• Swimming

Proper Rest

• Getting the proper amount of sleep is essential for the body to heal to the optimal level.
• The body getting used to the adjustment can be an exhausting process.

Maintain Healthy Posture

• Proper posture is essential to keep the body in healthy alignment and prevent further/new injuries.
• A chiropractor and physical therapist will educate and train individuals on maintaining healthy, active postures.

Stretching

• Stretching is prescribed as part of the treatment to maintain flexibility and strength.
• A chiropractor will recommend and show how to perform specific stretches and exercises between adjustments.

What to Avoid

Recommendations on what to avoid after a chiropractic adjustment.

Explosive Movements

• Stay active but limit any explosive movements for a few days after the adjustment.

Avoid Sitting Too Much

• Too much sitting, even with a lumbar support chair, can cause the muscles to tighten pulling on the spine.
• When sitting, get up and move around every 20 minutes.

Paying attention to the recommended do’s and don’ts will help expedite the healing and create new healthy habits.

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Body Composition

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Dairy Products

Conventional vs. Organic and Grass-fed Dairy

• Studies have found that dairy cows consuming a diet of grass and hay significantly improved nutrient profiles of produced milk.
• Milk from grass-fed cows has a higher omega-3 content when compared to organic and conventional grain-fed cows.
• Omega-3s protect against:
• Inflammation
• Heart disease
• Metabolic conditions

Fermented Products

• Dairy is often fermented to produce various products, including sour cream, yogurt, and certain cheeses.
• When dairy foods go through fermentation, they become a source of probiotics.
• Consumption of cultured dairy has been shown to improve cholesterol and immunity.
• Protects against allergies and certain types of cancer.
• Dairy products will have “live active cultures” on the label.

References

Bourrie, Benjamin C T et al. “The Microbiota and Health Promoting Characteristics of the Fermented Beverage Kefir.” Frontiers in microbiology vol. 7 647. 4 May. 2016, doi:10.3389/fmicb.2016.00647

Licciardone, John C et al. “Recovery From Chronic Low Back Pain After Osteopathic Manipulative Treatment: A Randomized Controlled Trial.” The Journal of the American Osteopathic Association vol. 116,3 (2016): 144-55. doi:10.7556/jaoa.2016.031

Maher, C G. “Effective physical treatment for chronic low back pain.” The Orthopedic clinics of North America vol. 35,1 (2004): 57-64. doi:10.1016/S0030-5898(03)00088-9

Will, Joshua Scott et al. “Mechanical Low Back Pain.” American family physician vol. 98,7 (2018): 421-428.