10 Empowering Travel Tips to Banish Back and Neck Pain This Summer

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Summertime and travel go hand in hand. This season, individuals, families and groups are setting off on adventures near and far. But summer travel, while exciting, often brings the unwelcome guest of back and neck pain, dampening the joy of exploration. Whether you’re off to vacation paradises, thrilling sporting events, or business trips, discomfort can strike regardless of the occasion or mode of transportation—be it car, bus, plane, or boat.

Travel challenges your back and neck due to the repetitive actions of bending, twisting, reaching, and lifting luggage; prolonged periods of sitting; the stress of planning and meeting schedules; disrupted sleep patterns; and changes in diet and hydration. But fear not! Here are ten empowering travel tips designed to keep you pain-free and fully enjoying your summer escapades.

1.  Pack Like a Pro

  • Channel your inner minimalist: bring only what you need and pack efficiently. Opt for luggage with wheels and a retractable handle to save your back.
  • Balance the weight in your bags and avoid overloading them. A lighter load equals less strain on your body.

2. Lift with Power, Not Pain

  • Master the art of lifting: bend your knees and use your leg muscles, not your back, to hoist your luggage. 
  • Engage your core before lifting luggage to help prevent back strain.
  • Keep your luggage close to your body, like a hug, to avoid unnecessary strain.

3. Embrace Neck-Friendly Travel Gear

  • Treat yourself to a high-quality travel pillow that supports your neck’s natural curve. This small investment can make a big difference in comfort. 
  • Experiment with different pillow shapes and materials to find your perfect match.

4. Posture Perfect: Sit Like a Champ

  • Command your seat: adjust it so you sit upright with your back supported and feet flat on the floor.
  • Resist the urge to slump or lean forward, which can stress your spine. Sit tall and confident.

5. Move and Groove: Frequent Breaks are Key

  • Be a movement maestro: every hour, stand up, stretch, and take a short walk. Keeping your muscles active prevents stiffness.
  • On road trips, plan pit stops not just for fuel, but for your well-being. Stretching and walking keeps you refreshed.  

6. Hydration and Nutrition: Your Travel Allies

  • Drink water like it’s your job. Staying hydrated keeps your muscles flexible and reduces the risk of cramps.
  • Opt for balanced, light meals that fuel your body without causing discomfort. Fresh fruits, veggies, and lean proteins are your friends.

7. Ergonomic Essentials: Bring Your Own Comfort

  • A lumbar support cushion can be your best travel companion, providing your lower back with the support it craves.
  • Choose seats and chairs with good back support whenever possible, and don’t be shy about asking for what you need.

8. Stretch to Success: Keep Those Muscles Happy

  • Incorporate simple stretches into your travel routine to keep your muscles limber and tension-free.
  • Focus on stretches that target key areas like your neck, shoulders, back, and legs to stay agile.

9. Stress Less: Plan Like a Zen Master

  • A well-organized itinerary can be a game-changer. Plan ahead to reduce last-minute stress and enjoy a smoother journey.
  • Build in extra time for unforeseen delays, so you’re always ahead of schedule and stress-free.

10. Sleep Smart: Adjust with Ease

  • Bring your own pillow from home for consistent neck support and a touch of familiarity.
  • Practice good sleep hygiene by maintaining a regular sleep schedule and creating a relaxing bedtime routine, even on the go.

Whether you’re discovering new places, cheering at events, or sealing business deals, make every moment count. Empower yourself as well as others to have pain-free travels and unforgettable summer experiences! By taking care of your back and neck, you’ll be free to fully embrace the adventure, excitement, and wonder that travel brings. 

Safe and happy journeys!

Contact Dr. Donkin if you have questions about helping or preventing back and neck pain while traveling.

Independence from Neck Pain: Celebrate Comfortably This 4th of July

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Independence from Neck Pain by Dr. Donkin

As we celebrate Independence Day this 4th of July, let’s add another dimension to our celebration: Independence from neck pain. The festivities often come with activities that can strain our neck and upper back, but with a little awareness and preparation, we can enjoy the holiday pain-free. Here are some health and awareness tips to help you and your loved ones stay comfortable and healthy during the celebrations.

Mentally Prepare for the Day

Before diving into the day’s events, take a moment to mentally visualize your activities. Whether you’re planning a picnic, a barbecue or a fireworks show, thinking ahead can help you determine how to physically prepare for them. Visualizing your day helps you anticipate and mitigate potential strains on your body.

Physical Preparation

Stretching and Warm-ups: If you’re planning to watch fireworks, which often involves looking up for extended periods, do gentle back and neck stretches beforehand. Shoulder movements and neck stretches can warm up these areas, reducing the risk of strain from unusual movements.

Hydration: Stay hydrated. It’s easy to forget about drinking water when you’re engrossed in conversations and activities. Keeping your body hydrated helps maintain muscle flexibility and reduces the risk of cramps and stiffness.

Temperature Changes: After being outside in the heat, transitioning to an air-conditioned environment can cool your muscles too quickly, leading to tightness and soreness. Use a cloth to gently pad the moisture from sweat around your neck before stepping indoors.

Smart Sitting Practices

During barbecues, picnics, and fireworks displays, prolonged sitting, especially with poor posture, can strain your neck and upper back muscles. Practice preventive posturing and change positions frequently to prevent tension from building up. Aim for a balance between sitting, standing and moving around.

Ergonomics on the Go

Traveling often involves long car rides or flights. Poor ergonomics during these journeys can contribute to neck pain. Take frequent breaks to adjust your posture and breathe deeply. Pay attention to how you lift luggage, ensuring you use proper techniques to avoid straining your neck and back.

Outdoor Activities

Participating in sports, swimming or other recreational activities without proper warm-up can lead to muscle strain and neck pain. Ensure you warm up adequately before engaging in these activities to prepare your muscles for the physical exertion.

Managing Stress

The hustle and bustle of holiday planning, family gatherings and managing social activities can increase stress, often manifesting as tension in the neck and shoulder muscles. Practice your regular stress management techniques such as deep breathing, meditation or gentle stretching to keep stress at bay.

Embrace Awareness and Prevention

By practicing awareness and prevention, you can enjoy your 4th of July celebrations without the burden of neck pain. Celebrate your independence by taking care of your body and ensuring you and your loved ones have a comfortable and joyful holiday.

Happy Independence Day and here’s to celebrating in comfort and health!

Happy 4th of July by Donkin Chiropractic

Please contact Dr. Donkin with any questions or for further information!

Coughing, Sneezing, and Wheezing: Managing Common Seasonal Triggers and Rib Cage Health

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As the spring season unfolds, abundant rain and humidity promote the growth of flowers, shrubs, and trees. However, these conditions also set the stage for a less welcome trio: coughing, sneezing, and wheezing. These common responses are not just nuisances; they’re our bodies’ way of dealing with environmental irritants. Coughing and sneezing cause high pressure buildup inside the chest to expel irritants from the sinuses, nose and throat. Asthma episodes cause the chest and rib cage to pull and push out of the chest which can also be strenuous on the rib cage.  This can lead to rib cage strain and pain often aggravated by repeated coughing, sneezing and wheezing.

Practical Ways to Support Rib Cage Health

Here are three practical ways to help maintain rib cage health and alleviate the strain caused by chronic coughing, sneezing, and wheezing:

  1. Regular, Gentle Exercise: Activities like walking or yoga can strengthen the muscles around the rib cage and lungs, helping to improve posture and increase lung capacity. This support can reduce the physical stress on the rib cage during episodes of coughing or sneezing.
  2. Proper Breathing Techniques: Learning and practicing breathing exercises that focus on diaphragmatic breathing can help manage the intensity of coughs and sneezes. These techniques promote more efficient air movement, reducing the need for forceful rib cage expansions.
  3. Adequate Hydration: Keeping well-hydrated, especially in warmer weather, helps thin mucus in the airways, making it easier to breathe and lessening the need for forceful coughs to clear irritants from the throat and lungs.

How Chiropractic Care Supports Rib Cage Function and Comfort

Chiropractic care can be a valuable component in managing the musculoskeletal discomfort associated with repeated coughing, sneezing, and wheezing. This form of care focuses on manipulation of the musculoskeletal system, which includes the spine and rib cage, to improve body function and relieve pain.

  1. Enhancing Musculoskeletal Alignment: Chiropractors are skilled in techniques that help adjust and correct alignment issues in the spine and rib cage. Proper alignment can ease the strain on muscles and joints, allowing for easier movement and breathing. When the rib cage is correctly aligned, it can expand and contract more efficiently during breathing, which is particularly beneficial during periods of repeated coughing, sneezing or wheezing.
  2. Reducing Muscle Tension: Chronic respiratory challenges can lead to muscle tension, particularly around the neck, shoulders, and thoracic region. Chiropractic adjustments can help relieve this tension, which in turn can reduce pain and improve the overall mobility of the rib cage. This is crucial for those who experience tightness and discomfort due to persistent coughing or wheezing.
  3. Educating on Proper Posture and Breathing Techniques: Chiropractors often provide guidance on posture and breathing techniques that complement their manual adjustments. Good posture supports better lung capacity and more effective breathing patterns, which are vital for those who frequently deal with coughing, sneezing and wheezing.

Regular chiropractic care can help maintain musculoskeletal health which is essential for those who experience frequent coughing, sneezing, and wheezing. By taking proactive steps, those affected can enjoy the vibrant spring months with greater comfort and less concern about their respiratory health.

Contact Dr. Donkin with questions or to get help with how coughing, sneezing and wheezing may be affecting your rib cage comfort and health.

Now Offering Evoke Somatic Movement!

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WHAT IS SOMATIC MOVEMENT?

It’s not just breathing exercises or yoga. Somatic movement taps into the body’s innate wisdom to release tension and foster harmony between body and mind.

Benefits of Evoke Somatic Movement:

  • Enhanced Sensory Awareness: Heighten your connection to your body’s signals.
  • Renewed Health: Experience a revitalized sense of well-being.
  • Resilience Building: Equip yourself to navigate life’s challenges with grace.

JOIN US EVERY TUESDAY AT 1 PM!

Beginning March 19th, take part in our LIVE Evoke Somatic Movement sessions, carefully crafted to guide you through this unique approach to mind & body well-being.

Pricing:
1 Session for $36 or all four consecutive sessions for $99
Satisfaction guaranteed! (If you are not satisfied with the session(s), you will receive a full refund)

Call us at (402) 488-1500, ext 1 to reserve your spot now!

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Healthy Valentine’s Day: Celebrating the Heart in Every Way

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Valentine’s Day is traditionally a celebration of love often symbolized by the giving of heart-shaped gifts and cards. Yet, the essence of Valentine’s Day can actually touch upon a more profound and holistic notion of health and well-being. This involves not just one, but two hearts we all possess: the physical heart and the heart of the mind.  

The physical heart, the engine of our bodies, beats tirelessly from before birth until our last moment. It’s a symbol of life and vitality, responsive to the care we give our bodies through nutrition, exercise, and rest. Conversely, the heart of the mind, equally real and vital, thrives on emotional nourishment: the loving words, thoughtful actions, and deep connections we share with those around us. This heart is touched and strengthened by the quality of our relationships with partners, family, friends, neighbors, acquaintances and pets. It’s also influenced by our interaction with our surroundings, including art, technology, and the environment.  

Valentine’s Day, therefore, presents a unique opportunity to celebrate and nurture both hearts. Embracing this day can mean more than exchanging chocolates or flowers; it can be a time to foster our relationships and express gratitude for the love and support we receive and give in all areas of our lives. It’s a reminder to cherish and improve the quality of these connections, knowing that they directly contribute to our mental and physical well-being.

Nurturing the Physical Heart

Celebrating Valentine’s Day with a focus on the physical heart means adopting habits that enhance our cardiovascular health. Opt for a heart-healthy dinner with your loved one, featuring dishes rich in omega-3 fatty acids, fruits, vegetables, and whole grains. Consider a walk together, or activities that not only foster connection but also promote physical health. 

Enriching the Heart of the Mind

The heart of the mind flourishes with meaningful interactions and expressions of love. This Valentine’s Day, consider writing heartfelt letters to those you care about, articulating the importance of their presence in your life. Engage in acts of kindness and appreciation, not only towards others but also towards yourself. Reflect on and celebrate the positive relationships you have with your surroundings and strive to deepen your connection with nature and the arts.

A Day for All Relationships

Valentine’s Day is an ideal moment to reflect on and celebrate the myriad relationships that enrich our lives. This includes the bond we share with our pets, who offer unconditional love and companionship, and the relationship we have with our environment, which sustains and nurtures us. It’s a day to appreciate the beauty in our lives, from the art that moves us to the technology that connects us, recognizing that these relationships profoundly impact our well-being.

In celebrating Valentine’s Day, we acknowledge that love, in its many forms, is a powerful force for health and happiness. It’s an opportunity to strengthen the bonds that support our physical and mental hearts, reminding us of the interconnectedness of all aspects of our well-being. This year, let’s expand our understanding and celebration of love to encompass not only the partner-based aspect, but also the self-directed, and the universal, embracing the full spectrum of relationships that nourish both our hearts.  

Enjoy a mindful Valentine’s Day in every way!  

By Dr. Scott Donkin

Healthy Hibernating: 10 Strategies for a Vibrant February and Beyond

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As we experience the chilly embrace of February, it’s common for many of us to enter a state of quasi-hibernation. This period is marked by a noticeable dip in physical activity and energy levels, potentially ushering in feelings of tension, anxiety, sadness, and a general sense of malaise. Moreover, this seasonal lull in physical conditioning can leave us vulnerable to injuries when we resume more vigorous activities in the spring, be it through sports or engaging in labor-intensive yard work or other home projects. However, this doesn’t have to be the case.  By adopting successful strategies now, we can maintain our physical and mental well-being throughout February, setting the stage for a healthier, happier spring.  Here are ten action tips to help you stay vibrant and well during these winter months.

1. Set Realistic Goals

Begin with setting small, achievable goals for both physical and mental health. This could range from committing to a daily walk, no matter the weather, to dedicating 10-15 minutes before bed to mindful practices. Goals should be specific, measurable, achievable, relevant, and time-bound (SMART).

2. Embrace Outdoor Activities

Despite the cold, outdoor activities can be incredibly rejuvenating. Dress warmly and try snowshoeing, winter hiking, or even a brisk walk in the park. These activities not only invigorate the body but also expose you to natural sunlight, helping to combat seasonal affective disorder (SAD).


3. Stay Social

Isolation can exacerbate feelings of sadness and anxiety. Make an effort to stay connected with friends and family, whether through virtual meetups or safely distanced outdoor gatherings. Social interaction is vital for maintaining our mental health.

4. Maintain a Balanced Diet

It’s easy to turn to comfort foods during the colder months, but a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can enhance your energy levels and mood. Don’t forget to hydrate, as well!

5. Regular Exercise

Commit to a regular exercise regimen that suits your lifestyle and preferences. Whether it’s yoga, home workouts, or joining a virtual fitness class, regular physical activity can significantly boost your mood and overall health.  Here too, even 10-15 minutes a day is time very well spent for you.

6. Prioritize Sleep

Quality sleep is essential for both physical and mental health. Aim for 7-9 hours of sleep per night, and try to maintain a consistent sleep schedule, even on weekends.

7. Mindful Activities and Meditation

Incorporate mindful practices such as deliberate, slow belly breathing or meditation into your daily routine. These practices can help reduce stress and anxiety, improve your mood, and enhance your focus and concentration.

8. Learn Something New

Challenge your brain by learning something new. Whether it’s picking up a new hobby, learning a new language, or taking an online course, engaging in new activities can provide a sense of accomplishment and joy.

9. Plan for Spring

Use this time to plan your spring activities. Whether it’s garden planning, setting fitness goals, or planning a spring project, having something to look forward to can be incredibly motivating.

10. Self-care

Last but not least, don’t forget to practice self-care. This can mean different things to different people: reading a positive book, watching an uplifting movie or inspirational documentary, taking a long bath, practicing movement activities including Feldenkrais, yoga, pilates, or simply sitting quietly with a cup of tea. Listen to your body and mind, and give them what they need to move toward better health and well-being.

By integrating these strategies into your February routine, you can combat the winter blues, maintain your physical conditioning, and prepare both your body and mind for the vibrant days of spring. Remember, self-care and well-being are year-round commitments. This February, let’s challenge the notion of hibernation and instead embrace a period of rejuvenation and self-improvement.

Contact Dr. Donkin with any questions or help to make your winter time healthier and happier. 

Stressful Life Events

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STRESSFUL TIMES

There will always be times and events in our lives that cause stress, pressure, grief, and discomfort. Unfortunately, they are unavoidable. However, we can choose how we respond and what we do to help alleviate the pain caused by traumatic life events and experiences. In the next months, we will focus on some physical things you can do at home or when you are out and about and tensions rise. These exercises are by no means a remedy or cure, but they can certainly help you cope and bring you back to a centered place to help alleviate symptoms. If you have questions or find yourself in need of more extensive physical help, please reach out to our office.

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LOWER BACK PAIN

Did you know that 52% of prescribed opioids are for lower back pain? Chiropractic care is a safe, drug and surgery-free approach to addressing patients’ back pain effectively. Contact us today to schedule your next appointment.

TESTIMONIALS

Not sure what’s right for you? Dr. Donkin is happy to make recommendations based on your wellness plan. Talk to him today or at your next appointment!

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Spring weather is around the corner…

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SPRING WEATHER

Spring is in our forecast even with the usual March antics at play! Are you making a list of your weekend yard projects to be ready for warmer days ahead? If you plan to be busy outside remember to listen to your body. If you feel aches and pains, take breaks and contact Dr. Donkin to schedule your next visit.

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POSTURE

For those suffering from head and neck pain, chiropractic adjustments have shown significant improvement in posture and pain relief associated with poor posture. Contact us today, to schedule your next appointment.

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Do you have an injury, new or old?

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TREATING AN INJURY

Don’t let a history of injuries stop you from enjoying your hobbies or even just interfering with your day-to-day tasks. Dr. Donkin can help get you back on the path to wellness, so you can enjoy your passions. Our purpose is to help you get out of pain, back into health, and on to wellness. We treat back pain, headaches, plantar fasciitis, nerve problems, neck pain, sports injuries, disc problems, auto accidents, and other personal injuries. Contact us today and let us help you get on the path to wellness.

TESTIMONIALS

Not sure what’s right for you? Dr. Donkin is happy to make recommendations based on your wellness plan. Talk to him today or at your next appointment!

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July 4th After Effects

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Independence Day is filled with parades and fireworks displays, and a common side effect of watching fireworks is stiff and sore necks and shoulders. Don’t be alarmed! This is easy to understand. All year long, people are focused on looking down at their children, computers, and cell phones. As a result, many people have conditioned their bodies to slump forward and down. Then, during the celebration’s frenzy, we reverse this movement and extend their heads backward for long periods, looking at exciting fireworks displays.

Remember, we are creatures of habit! The neck and shoulder pain comes because the neck is usually not pliable enough to reverse its usual posture for long periods. To prevent the stiffness and soreness from setting in, warm up your neck and shoulders with:

  1. Reverse shoulder rolling
  2. Take frequent breaks from looking up.
  3. You can also use your favorite topical muscle gel or cream before looking up and or after the celebration is over.

If you are still suffering from the side effects from enjoying the firework displays, or have questions contact Dr. Donkin today. Dr. Donkin can help you get over the episode and help prevent it from occurring next year!