---
title: Self-Care Checklist | Daily Living Instructions - Advanced Sports Chiropractic
description: 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 […]
---

[Skip to content](https://advancedsportschiropractic.com/blog/self-care-checklist-daily-living-instructions#main-content)

This is a search field with an auto-suggest feature attached.

- There are no suggestions because the search field is empty.

[![advanced-blue-logo](https://advancedsportschiropractic.com/hs-fs/hubfs/advanced-blue-logo.png?width=810&height=450&name=advanced-blue-logo.png "advanced-blue-logo")](https://advancedsportschiropractic-5769280.hs-sites.com/home)

- [Chiropractic](https://advancedsportschiropractic.com/services/chiropractic-care) 
    - [Walk-In Appointments](https://advancedsportschiropractic.com/walk-in-chiropractor)
    - [Adjustments](https://advancedsportschiropractic.com/services/chiropractic-adjustments)
    - [Sports Injuries](https://advancedsportschiropractic.com/services/sports-athletic-care/)
    - [Work Injuries](https://advancedsportschiropractic.com/services/work-related-claims)
    - [Auto Accidents](https://advancedsportschiropractic.com/services/vehicle-accident)
- [Massage](https://advancedsportschiropractic.com/services/massage-therapy)
- [Rehabilitation](https://advancedsportschiropractic.com/rehabilitation-prevention) 
    - [Decompression Therapy](https://advancedsportschiropractic.com/rehabilitation-prevention)
    - [Graston Technique](https://advancedsportschiropractic.com/services/the-graston-technique)
    - [Active Release Technique (ART)](https://advancedsportschiropractic.com/services/active-release-technique)
- Patient Services 
    - [Forms](https://advancedsportschiropractic.com/about/new-patient-forms)
    - [Payment Options](https://advancedsportschiropractic.com/insurance-coverage/)
- [About](https://advancedsportschiropractic.com/about) 
    - [Dr. Bob Curtis](https://advancedsportschiropractic.com/about/dr-bob-curtis)
    - [Dr. Rachel Hetherington](https://advancedsportschiropractic.com/about/dr-rachel-hetherington-dc)
    - [News](https://advancedsportschiropractic.com/blog)

- [Book Now](https://advancedsportschiropractic.janeapp.com/)
- Search Search
  
  Search

- [Self Care](https://advancedsportschiropractic.com/blog/tag/self-care),
- [Chiropractic Care](https://advancedsportschiropractic.com/blog/tag/chiropractic-care)

# Self-Care Checklist | Daily Living Instructions

- November 12, 2018

![Dr. Robert Curtis, DC, CCSP](https://advancedsportschiropractic.com/hubfs/Bob%20Curtis%20Profile%20Pic.png)

[Dr. Robert Curtis, DC, CCSP](https://advancedsportschiropractic.com/blog/author/robert-curtis)

# Self-Care Checklist | Daily Living Instructions

November 12, 2018 by [Robert Curtis](https://advancedsportschiropractic.com/blog/author/bob/)

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.

### Sleeping

- 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.

### Lifting

- 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

### Sitting

- 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.

### Exercising

- 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!

### Driving

- 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

### Water

- 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!!)

### Share this:

- [Click to share on Twitter (Opens in new window)](https://advancedsportschiropractic.com/blog/self-care-checklist-daily-living-instructions/?share=twitter&nb=1)
- [Click to share on Facebook (Opens in new window)](https://advancedsportschiropractic.com/blog/self-care-checklist-daily-living-instructions/?share=facebook&nb=1)

Filed Under: [Chiropractic Care](https://advancedsportschiropractic.com/blog/category/chiropractic-care/), [Self Care](https://advancedsportschiropractic.com/blog/category/self-care/)

 Blog Post

## Related Articles

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse varius enim in eros elementum tristique.

[Testimonials](https://advancedsportschiropractic.com/blog/tag/testimonials)

### [John: Identifying Issues and Learning](https://advancedsportschiropractic.com/blog/identifying-issues-chiropractic-care)

 November 11, 2018

 John: Identifying Issues and Learning November 11, 2018 by Robert Curtis John came to see us after being treated by...

[Read more](https://advancedsportschiropractic.com/blog/identifying-issues-chiropractic-care)

[Testimonials](https://advancedsportschiropractic.com/blog/tag/testimonials)

### [Neck and Shoulder Injury](https://advancedsportschiropractic.com/blog/neck-and-shoulder-injury)

 November 13, 2018

 Neck and Shoulder Injury November 13, 2018 by Robert Curtis Hear from patients including Jill, who injured her neck and...

[Read more](https://advancedsportschiropractic.com/blog/neck-and-shoulder-injury)

[Testimonials](https://advancedsportschiropractic.com/blog/tag/testimonials)

### [Crossfit Injury Chiropractic Care](https://advancedsportschiropractic.com/blog/crossfit-injury-chiropractic-care)

 November 13, 2018

 Crossfit Injury Chiropractic Care November 13, 2018 by Robert Curtis Hear stories from three crossfit enthusiasts who...

[Read more](https://advancedsportschiropractic.com/blog/crossfit-injury-chiropractic-care)

 Check all articles

 Blog Post CTA

### H2 Heading Module

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse varius enim in eros elementum tristique.

 GET STARTED

 Subscribe for

### Our Blog

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse varius enim in eros elementum tristique.

[![ASC Logo Transparent-1](https://advancedsportschiropractic.com/hs-fs/hubfs/ASC%20Logo%20Transparent-1.png?width=150&height=83&name=ASC%20Logo%20Transparent-1.png "ASC Logo Transparent-1")](https://advancedsportschiropractic.com)

Advanced Sports Chiropractic and Massage is a leading chiropractor located in Bellingham, WA. We offer a range of services, including chiropractic adjustments, sports massage, wellness massages, and rehabilitation exercises, to help alleviate pain, improve mobility, and enhance performance.

#### Quick Links

- [About](https://advancedsportschiropractic.com/about)
- [Chiropractic](https://advancedsportschiropractic.com/services/chiropractic-care)
- [Massage](https://advancedsportschiropractic.com/services/massage-therapy)
- [Blog](https://advancedsportschiropractic.com/blog)

#### Hours

**CHIROPRACTIC**

Mon-Thurs: 8 am – 6 pm  
Friday: 8 am – 4 pm  
Early or late hours possible  
by appointment only.

**MASSAGE**

Monday – Friday: 8 a.m. – 6 p.m. (by appointment)

Contact

**Address:** 2216 Cornwall Ave., Bellingham, WA 98225  
**Phone:** (360) 671-5706  
**Fax:** (360) 647-1542

[CONTACT](https://advancedsportschiropractic.com/contact)

---

[Follow us on Facebook](https://www.facebook.com/AdvancedSportsChiropractic) [Follow us on LinkedIn](https://www.instagram.com/SportsChiropracticBellingham/)

```json
{
  "@context" : "https://schema.org",
  "@type" : "BlogPosting",
  "author" : {
    "@type" : "Person",
    "name" : "Dr. Robert Curtis, DC, CCSP",
    "url" : "https://advancedsportschiropractic.com/blog/author/robert-curtis"
  },
  "dateModified" : "2023-02-03T17:27:28.105Z",
  "datePublished" : "2018-11-12T08:00:00.000Z",
  "headline" : "Self-Care Checklist | Daily Living Instructions - Advanced Sports Chiropractic",
  "mainEntityOfPage" : {
    "@id" : "https://advancedsportschiropractic.com/blog/self-care-checklist-daily-living-instructions",
    "@type" : "WebPage"
  },
  "publisher" : {
    "@type" : "Organization",
    "logo" : {
      "@type" : "ImageObject",
      "url" : "https://advancedsportschiropractic.com/hubfs/ASC%20Logo%20Yellow.png"
    },
    "name" : "Advanced Sports Chiropractic"
  }
}
```