Self-Care Checklist | Daily Living Instructions

chiropractic self care

To help you get the best possible results from your care, we have composed this list of general “Do’s and Don’ts.” If you have specific questions about other ways to manage your injury or problem, please ask!

Your Treatment Schedule

Do keep your appointments and follow your recommended treatment schedule. The doctor has designed a program for you so that you may get the results you want in the most efficient manner. Therefore, it is essential to show up for your appointments and be consistent with the doctor’s care recommendations, home exercises or any other advice you may receive.


  • Do sleep on your side and back.
  • Do place pillows under knees and neck while sleeping on your back.
  • Do place pillows under your neck and between knees when sleeping on side.
  • Don’t sleep on your stomach. It places a strain on your neck and lower back.


  • Do lift with a straight back and bend at the knees
  • Don’t twist, lean, and bend when lifting
  • Don’t lift more weight than the doctor has recommended


  • Do take breaks when sitting, every 30-45 minutes
  • Don’t sit hunched over or slouched for long periods of time
  • Change positions every 10-20 minutes, slouch, lean back, sit up, tuck feet under the chair, etc.


  • Do start walking daily as soon as you can tolerate it
  • Don’t begin any exercise or weight program without talking to the doctor first
  • Don’t believe the “no pain no gain” theory!


  • Do take breaks driving, every 30-45 minutes, and get out and walk
  • Do set your rearview mirror to a height that requires good posture to see it
  • Do use the lumbar support if your vehicle is equipped with this. Add a pillow or towel behind your low back to add more support.

Using Ice / Heat

  • Do ask the doctor whether it is better to use ice or heat
  • Don’t use ice/heat for more than 20 minutes per hour
  • Don’t place ice/heat directly on the skin; use a wet towel

Vitamins / Supplements

  • Do take a multi-vitamin daily
  • Do ask the doctor if some specific vitamins/supplements may aid your problem/pain


  • Do try to drink between 64ozs or half your body weight (in ounces) of water per day.
  • Don’t count anything else as water except water! (Coffee, tea, pop, juice, etc. all do not count as water!!)

$40 Quick Adjustment at Advanced Sports Chiropractic

$40 Adjustments - Advanced Sports Chiropractic

Did you know we provide monthly $40 tune-ups to keep your body running and ready for the next adventure? This cash-only offer is perfect for maintaining overall wellness and health. Offer available to existing customers only, and does not include consultation or soft tissue care. It is important to note that Advanced Sports Chiropractic’s $40 quick adjustment offers are meant for overall wellness.

Book your appointment today!

Chiropractic Care Is Like Brushing Your Teeth

Sports Chiropractic Bellingham WA

Pain and injury are most often times the end result of repetitive stress or cumulative trauma.

An example?  Eat lots of sugar and don’t brush your teeth. What happens?  Cavities.

The problem isn’t that your enamel isn’t strong enough, or you don’t floss regularly, it’s that the repetition of daily sugar partnered with poor brushing habits leads to the erosion, and ultimately, cavities.

Dentists can fix the cavity (or pain), but you need to be proactive in brushing, flossing, and checkups.

While we all have teeth and need them, I would argue that, in particular, the spine, is the most overlooked and under-cared for part of the body.  Many people clean their car, maintain their hair, and polish their shoes while forgetting to care for the core and fundamental part of themselves.

Finding and catching issues before they happen has always been a stalwart of the chiropractic profession, and I am applying recent education to focus on identifying the core issues that could lead to future issues.

If you, your family members, friends, or co-workers regularly complain of low grade, annoying or bothersome issues, these often lead to bigger issues down the road. I believe we all want our bodies to stay with us and work well for the course of our existence, so let’s pay attention to the little things, and take preventative measures. Let me help you understand what you can do to function the best you can.”

– Dr. Bob Curtis DC, CCSP