Newsletter Archives — Donkin Chiropractic

The Great Lincoln Leaf Pickup!

October 22, 2024/in Newsletter

How to conquer 23.4 billion leaves without the strain!

Every autumn, the city of Lincoln, Nebraska, transforms into a vibrant, colorful canopy as the estimated 117,000 trees across the city shed their leaves. With each tree holding an average of 200,000 leaves, this season brings a total of 23.4 billion leaves fluttering down—covering lawns, sidewalks, and streets. For a community that takes pride in its beautiful landscapes, managing all these leaves becomes an impressive collective effort that I call The Great Lincoln Leaf Pickup.

This annual event calls for Lincoln’s residents to roll up their sleeves and grab their rakes to clear yards, parks, and common spaces before winter sets in. But make no mistake: picking up all these leaves is more than just a fall chore. The sheer amount of bending, twisting, raking, bagging, lifting, and carrying required to handle this monumental leaf load is a physical challenge. Without the right preparation, this can leave many with sore backs, stiff necks, and aching shoulders.

If you’re planning to join the community in the Great Lincoln Leaf Pickup and want to avoid physical strain, here are some practical tips to help you prepare, protect your body, and enjoy this seasonal activity to the fullest.

Get Ready to Rake: Preparing Your Body and Mind

1. Warm Up Before You Head Out
Start by gently warming up your body to get your blood circulating and prepare your muscles and joints for the work ahead. A quick 5–10 minutes of light stretching, brisk walking, or even some gentle movements like arm circles or lunges can make a big difference. This helps reduce your risk of injury and gets you ready to tackle those piles of leaves.

2. Mentally Rehearse Your Movements
Before you even grab your rake, take a moment to mentally go through the movements you’ll be making—bending, lifting, reaching, and twisting. This mental rehearsal can help you approach the task with awareness, making it easier to use proper form and protect your body from unnecessary strain.

3. Stay Hydrated
Hydration is essential for your muscles and joints, especially as you’ll be active outdoors. Start hydrating before you begin, and keep a water bottle nearby to sip throughout the task. Staying hydrated can keep you feeling energized and help prevent muscle cramping.

4. Use the Right Tools for the Job
Using proper equipment can make a world of difference. Use the right equipment for you and your task like a lightweight, ergonomic rake designed to reduce strain on your back and shoulders. Depending on the size of your yard and the volume of leaves, consider using a leaf blower or a specialized leaf bagging tool to reduce the physical load on your body.

5. Pace Yourself and Take Breaks
With 23.4 billion leaves to tackle, pacing yourself is key. Take breaks as needed to avoid overloading your muscles and joints. Setting a timer to remind yourself to pause, stretch, and breathe every 15–20 minutes can help prevent fatigue and keep you feeling fresh throughout the task.

6. Stay Mindful of Your Movements
Paying attention to each movement you make—whether you’re bending to pick up a pile, raking in long strokes, or lifting a bag—is essential. Be mindful of keeping your spine aligned, lifting with your legs, and avoiding twisting motions that can strain your back.

7. Stretch It Out Afterward
Once you’ve made it through the leaves, take a few minutes to stretch your muscles. Gentle stretches for your neck, shoulders, lower back, and legs can help reduce muscle tension and prevent soreness. Stretching is a great way to finish the day and reward your body for a job well done.

8. Consult Your Healthcare Provider as Needed
If you have any pre-existing conditions or concerns, it’s wise to check with a healthcare provider before taking on a physically demanding task like leaf pickup. And if you experience any lasting pain or discomfort afterward, reach out to a professional for advice.

Reap the Benefits of Fall—Without the Pain

By taking these proactive steps, you can turn the Great Lincoln Leaf Pickup into a healthy, enjoyable, and productive outdoor activity. With a little preparation and awareness, you’ll be able to enjoy the beautiful fall weather and the satisfaction of a job well done—without the strain and pain that sometimes comes with it. Let’s make the Great Lincoln Leaf Pickup a community tradition that’s not only good for our environment but also great for our well-being.

This autumn, Lincoln residents are not just tackling billions of leaves; they’re embodying the spirit of community and care, showing that with the right approach, we can achieve big goals together—while taking care of ourselves. Enjoy the season and happy raking!

Contact Dr. Donkin for more information about The Great Lincoln Leaf Pickup or effectively working through the neck and back tension and pain that is often associated with it.

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Understanding and overcoming September stress…

September 25, 2024/in Newsletter

STRESS

Understanding and overcoming seasonal stress…

As September rolls around each year, a familiar feeling begins to creep in for many: a mix of anxiousness, pressure, tension, and stress—that I call “September Stress.” This term captures the emotional turbulence often associated with the end of summer and the start of a new school year. Whether you’re a student, parent, teacher, or simply someone attuned to the changing seasons, the transition from the carefree days of summer to the structured routines of fall can bring about a host of uneasy feelings.

What causes September Stress?
September is not just about the return to school; it encompasses a broader set of stressors that many experience during this time of year. Here are some of the most common factors:

1. Back-to-School Pressure: The preparation for the new academic year can be overwhelming. Students might have worried about new classes, teachers, or even making friends, while parents may have felt the strain of shopping for school supplies, and activities, coordinating schedules, and managing their children’s anxieties.

2. Early Signs of Autumn: The subtle shift in the weather, with cooler evenings and shorter days, signals the end of summer. For some, this change can trigger a sense of loss or melancholy, as it marks the transition from a season of relaxation to one of increased responsibilities.

3. Workplace Expectations: For those in the workforce, September often brings a renewed focus on projects and deadlines that may have been postponed during the summer months. The shift from a slower summer pace to a more demanding workload can be jarring.

4. Financial Concerns: The end of summer might have also come with financial stress, as families prepared for the costs associated with the new school year including tuition, extracurricular activities, and fall clothing.

5. Unmet Summer Goals: Many people set goals at the beginning of summer—whether taking a vacation, starting a new hobby, or spending more time outdoors. As September arrives, there can be a sense of disappointment if those goals haven’t been fully realized.

6. Social Shifts: Summer often shifts the social calendar with vacations, barbecues, and outdoor gatherings. Returning to a more structured routine can lead to isolation or social pressure as people adjust to new schedules and obligations.

Relieving September Stress.
While September Stress is a common experience, it doesn’t have to dominate your mindset. There are many positive steps you can take to alleviate these feelings and make a smooth transition into the fall season. Here’s how:

1. Embrace the Change in Seasons: Instead of mourning the end of summer, find joy in the early signs of autumn. Engage in activities you like that celebrate the season like apple picking, hiking in cooler weather, or enjoying fall-themed foods.

2. Set Realistic Expectations: It’s important to recognize that not every goal set at the beginning of summer will be achieved. Focus on what you did accomplish, and set new, realistic goals for the fall.

3. Practice Mindful Sitting: Incorporate intentional sitting practices into your daily routine. This can help you stay grounded and reduce stress. Whether it’s through meditation, deep breathing, or simply taking a moment to relax in a comfortable position, mindful sitting can be a powerful tool for managing anxiety.

4. Prioritize Self-Care: Make self-care a priority as you transition into the fall. This could include regular exercise, a balanced diet, adequate sleep, and setting aside time for relaxation and hobbies. Remember, taking care of yourself is essential for managing stress.

5. Stay Connected: Maintain your social connections even as schedules shift. Whether through regular phone calls, meet-ups, or online gatherings, staying in touch with friends and family can provide much-needed support and a sense of continuity.

6. Focus on Positivity: Shift your perspective by focusing on the positive aspects of the upcoming season. Look forward to new opportunities, experiences, and the personal growth that comes with embracing change.

7. Engage in Creative Outlets: Channel your feelings into something creative. Whether it’s journaling, painting, or playing music, creative activities can be a great way to express emotions and reduce stress.

Moving Forward with Confidence.
Dr. Donkin has noticed with patients that he cares for that September Stress often starts as an August Angst that is not resolved. The physical manifestation of mental stress is usually tension that develops in the neck, shoulders and back that continues and progresses until the cycle of stress and tension is addressed through dealing with the stress with suggestions in this article as well as taking care of the lingering physical tension, strain, and pain. The Chiropractic care that Dr. Donkin provides can be very effective in relieving the September Stress cycle which is essential so it does not lead to October Overload!

You can turn this seasonal stress into an opportunity for growth and renewal. Embrace the transition, look forward to the possibilities that the autumn holds, and remember that you have the power to navigate this period with confidence and grace.

Wishing you a happy and stress-free fall season,

Dr. Donkin

Contact Dr. Donkin for more information about September Stress or effectively working through the neck and back tension and pain that is often associated with it.

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Happy 4th of July!

July 1, 2024/in Newsletter

INDEPENDENCE FROM NECK PAIN

Celebrate comfortably this Fourth of July!

As we celebrate Independence Day on the 4th of July, let’s add another dimension: 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! Please contact Dr. Donkin with any questions or for further information!

Happy 4th of July by Donkin Chiropractic

HAPPY FOURTH OF JULY

Happy Independence Day to everyone! We wish you a safe and fun time celebrating with friends and family!

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It’s Mulch Madness season!

April 15, 2024/in Newsletter

How to Tend Your Garden Without Wrecking Your Back

As spring unfolds its colors, eager gardeners rush to beautify their outdoor spaces, a phenomenon Dr. Scott Donkin has dubbed ‘Mulch Madness’. This seasonal flurry involves hauling mulch, soil, rocks, and plants—activities that, while seemingly simple, lead to a surge in back and neck pain cases. Here’s how you can get a jump on the gardening season without becoming an injury statistic.

Understand the Risks
Gardening is not just a battle against weeds—it’s also a strain on your body. The repetitive actions of bending, lifting, and twisting, especially if done improperly, can put significant stress on your spine and muscles, leading to discomfort or injury.

Tips to Avoid Injury During Mulch Madness:

Plan Ahead – Spend some time visualizing and planning your yard tasks. Determine the amount of materials you need and how you will move them. This mental preparation helps strategize the physical work, ideally breaking it down into manageable steps.
Warm Up – Just like athletes, gardeners should prepare their bodies for the physical exertion ahead. Engage in at least 5-10 minutes of stretching or light exercise to warm up your muscles. Focus on stretches that simulate gardening movements such as squats, lunges, and arm swings.
Master Proper Lifting Techniques – When lifting heavy bags of mulch or soil, always bend at the knees—not the waist—and keep the load close to your body. Avoid twisting your torso while carrying heavy items; instead, pivot your whole body. Be sure to engage your core while lifting. When using a wheelbarrow, keep your back straight and push using the strength of your legs.
Stay Hydrated – Dehydration can sneak up on you, especially on warm or windy days spent outdoors. Drink plenty of water before you start gardening and keep a bottle handy to rehydrate regularly. Proper hydration helps keep your muscles and discs properly nourished, which can prevent injury.
Use the Right Tools – Equip yourself with tools that can ease the load. A garden cart or wheelbarrow can transport heavy materials across your yard, reducing the need to carry loads manually. Long-handled tools, when used properly, can minimize the need for bending and help maintain good posture.
Take Regular Breaks – Pacing yourself is crucial. Take regular breaks to rest and stretch. This not only helps prevent muscle fatigue but also gives you a moment to rehydrate and assess the next steps of your work.
Listen to Your Body – Pay attention to what your body is telling you. If you experience pain, don’t push through it—stop and rest. Ignoring early signs of discomfort can lead to more serious injuries.

If you have pre-existing back issues or if your pain persists, consider consulting with Dr. Donkin. He can offer personalized advice and treatment options to help you enjoy the gardening season without pain.

Gardening should be enjoyable, not painful. By preparing physically and mentally, using proper techniques, and listening to your body, you can indulge in Mulch Madness without putting your back at risk. Remember, the best gardens are the ones tended not just with tools and soil, but with care for the gardener’s well-being. Happy gardening!

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