5 Easy Ways to Support Your Spine Between Chiropractic Visits in Mendon, Victor, and Pittsford
Struggling with back pain, sciatica, or tight hips? Discover 5 simple ways to care for your spine between chiropractic visits in Mendon, Pittsford, Victor, and Honeoye Falls. Foam rolling, pigeon pose, and posture tips included.
Maintaining a Healthy Spine Between Adjustments
Many of our patients in Mendon, Victor, Pittsford, and Honeoye Falls ask, “What can I do between visits to keep my back feeling good?” Whether you’re recovering from sciatica, low back pain, or just want better posture, there are simple, effective things you can do at home.
Here are 5 chiropractor-approved ways to support your spine between visits.
1. Foam Rolling for Muscle Tension
Foam rolling is a game-changer for muscle recovery and spinal health. We especially recommend rolling:
Glutes and Piriformis – to relieve pressure on the sciatic nerve
Thoracic spine – to improve upper back mobility
Hamstrings and quads – to release tension affecting your lower back
💡 Tip: Foam roll for 30–60 seconds per muscle group after workouts or at the end of your day. Not sure where to start? Ask us for a custom foam rolling routine.
2. The Pigeon Pose for Hip and Low Back Relief
Tight hips can pull on your pelvis and spine, leading to pain and imbalance. The pigeon pose, a stretch borrowed from yoga, is excellent for:
Opening up the hip joint
Reducing strain on the lower back
Easing sciatic discomfort
To do it:
Bring one leg in front of you bent at 90 degrees, extend the opposite leg behind
Keep your chest tall or fold forward gently
Hold for 30–60 seconds per side
🧘 Use this pose daily if you sit a lot or experience sciatic nerve irritation.
3. Improve Your Posture With “Wall Angels”
Poor posture is one of the most common reasons people search for chiropractic care in Pittsford or Victor. Try wall angels:
Stand with your back flat against a wall
Press your arms and hands into the wall like a goalpost
Slowly move them up and down, keeping contact with the wall
Repeat 10–15 times, 1–2 times daily
🙌 This activates your upper back and counteracts slouching.
4. Use a Lumbar Support Pillow
Simple fixes like a small lumbar pillow in your car or work chair can reduce back pain dramatically—especially if you commute from Honeoye Falls or work from home in Mendon.
Look for one that keeps your spine neutral and hips level. This helps preserve the work we do during your adjustments.
5. Don’t Ignore Early Warning Signs
Your body gives you subtle clues before things become painful:
Waking up stiff
Feeling unbalanced
Numbness or tingling
Headaches at the end of the day
🎯 If you notice any of these symptoms, it's time to schedule your next chiropractic visit.
FAQs
Q: Is foam rolling safe for sciatica?
A: Yes, when used correctly. Focus on the glutes and hamstrings, but avoid directly rolling over the sciatic nerve. Ask us for a demo.
Q: How often should I do pigeon pose?
A: 3–5 times a week is ideal, especially if you sit for long hours or are prone to hip tightness.
Q: Should I get adjusted even if I’m not in pain?
A: Absolutely. Chiropractic is about function, not just pain. Many patients in Victor and Pittsford see us for maintenance and performance care.
Supporting Your Spine Starts Here
At Rochester Sports Chiropractic, we serve patients across Mendon, Honeoye Falls, Victor, and Pittsford with evidence-based chiropractic care. Whether you're managing pain, recovering from injury, or just trying to move better, we're here to help.
Text us at 585-497-7078.