Post Treatment Advice
“SSS” – Sitting, Sleeping and Standing
To help with you recovery after treatment, please familiarise yourself with the following recommendations.
It is your responsibility to ensure that you follow the advice and instructions you are given in order to facilitate your recovery after treatment.
- Always sit with your knees lower than your pelvis.
- Avoid sitting on soft, low sofas or chairs. If this is unavoidable, use a cushion or a folded towel to maintain the position of the knees being lower than the pelvis.
- Always sleep with your head in a neutral position relative to whether you are positioned on your side or on your back (correct pillow height) and avoid sleeping on your stomach.
- Avoid wearing orthotics in your footwear as these will change your body mechanics detrimentally and will prevent your recovery.
- Avoid footwear with pre-moulded arch supports built in, MBT or any rocker –type sole.
- Flat-heeled footwear and heeled footwear are suitable for different mechanical configurations depending on the individual, however it is best to avoid wearing heels over 2.5 inches for prolonged periods of time.
- Do not use a Foam Roller across your spine as this will push bones forward and affect your recovery. Foam rollers are for use on muscle, not bone.
“What’s inside your body will need to come out.”
This is necessary in order to facilitate your recovery.
- After treatment you may experience some old symptoms, aches, pains and soreness as your body unwinds through its historical compensations.
- This also includes emotional release, sensitivity and/or agitation, for a short period of time after treatment.
- Using a cold-pack as advised will often help reduce inflammation and soreness and aid you recovery. Never place a cold-pack directly onto your skin – always use a tea towel or similar. This will prevent “cold burn.”
- Please read your Unwinding leaflet – it will explain your journey to full recovery.
You should avoid prolonged periods of sitting and ideally get up and move around after 60 min.
Avoiding exercise involving extension of the spine and squats below 90 degrees will maintain your structural alignment.
Please bear in mind, that unless there was direct trauma to the area of the body where you present symptoms, then this is a compensation, not where the pain is coming from but more where the body is sending symptoms to, in order to compensate for the primary problem that your body cannot self correct.
To further aid with your recovery we recommend the following lumbar stretch exercise to be carried out at night just before going to bed. This exercise will stretch and release your back muscles sufficiently, allowing your body to facilitate its repair process.
- Lay flat on your back on solid surface (not your mattress).
- Using both hands, clasp your right knee and slowly draw it up to your chest and hold for 10 seconds, whilst keeping your left leg straight and flat on the solid surface. Then slowly release the knee and return right leg to starting position.
- Using both hands, clasp your left knee and slowly draw it up to your chest and hold for 10 seconds, whilst keeping your right leg straight and flat on the solid surface. Then slowly release the knee and return left leg to starting position.
- Using both hands, clasp both knees, and draw them slowly up to your chest and hold for 10 seconds. Then slowly release both knees and return legs to the starting position.
Repeat this exercise three times .