Ravenswood Chiropractic Patient Home Care Instructions
Ravenswood Chiropractic’s Patient Home Care Instructions Page
When you or someone you care for receives treatment in our office, it doesn’t stop there. We aim for the best possible recovery outcomes. Therefore, it is important that you understand how to continue to promote healing and provide yourself or your loved one the best possible care at home. Our Expert Team has prepared these patient home care instructions to help you. If you have questions about the instructions please contact your provider by phone or text at 773.878.7330.
HOME CARE GUIDES
- Moist Heat Therapy – great for muscle tightness (avoid heat on new, or inflamed injuries)
- Ice for Injury and Inflammation – 10 min. on until numb, fabric barrier, repeat up to hourly as needed.
- Posture while Pregnant – neutral spine, hip support, sleep side-lying with pillow support
- Posture Tips (Home/Car) – lumbar support, screen at eye level, hips slightly higher than knees.
- Diaphragmatic Breathing – 4 second inhale through nose, 6 second exhale, 5 min, 2-3x/day.
- How to Take Your Blood Pressure at Home – seated, back supported, feet flat, arm at heart level.
CONDITION SPECIFIC HOME TIPS
- Disc Herniation: Ice, Sleep Positions, Activity Pacing, Immediate Steps Until Your Visit
- Sciatica: What to Expect and Care Options – Overview and When to Seek Care
- TMJD: HomeCare
- TeleHealth: We can prescribe home care remotely to our patients
HELPFUL SELF-CARE ROUTINES
- Morning Stretches for Back Pain – quick AM routine to reduce stiffness.
- 5 Desk Stretches For Tension Relief – simple moves for people who sit all day.
- Workstation Ergonomics – set-up checklist to protect your neck,back, and wrists
- Walking for a Better Back – five stretches and one strengthening exercise to pair with walks.
