Newsletter Archives — Donkin Chiropractic

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!

REVIEW, PLEASE

We want to hear from you! Would you mind taking just a minute or two to review us on Google or our website? For your convenience, we’ve provided two QR codes you can easily scan for either option. Please and thank you!

CONSULTATION

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!

SCHEDULE APPOINTMENT