’Tis the Season to Stretch

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The holiday season is well underway, bringing joy, festivities and a whirlwind of activity. It’s a time when we stretch ourselves in many ways: stretching our budgets to accommodate gifts and gatherings, stretching our patience as schedules tighten, and stretching our capacity to juggle work, family, and celebrations. Unfortunately, all of this stretching—when done without balance—can leave us feeling overwhelmed, stressed, and physically tense. 

This kind of overstretching can dampen the very joy we hope to experience during the holidays. But what if we reframed stretching into something positive, intentional, and refreshing? Instead of being stretched thin, we can stretch mindfully and healthfully creating more space in our bodies, minds, and lives for true enjoyment and well-being. 

Here are several empowering ways to stretch your mind and body this season. These techniques can help you relieve stress, maintain energy, and even inspire those around you to pause, reflect, and care for themselves. 

1. Stretch Your Body: Movement to Ease Holiday Tension

The physical demands of the season—long drives, shopping marathons, standing while cooking, or hunching over devices—can build tension in the neck, shoulders, back, and hips. Taking just a few moments to stretch can make a remarkable difference.  Contact your healthcare provider to make sure stretching in these ways is right for you. 

   â€˘       Morning Wake-Up Stretch: Before you start your day, stand tall, reach both arms overhead, and lengthen your body as much as possible. Take a deep breath in, then exhale as you let your shoulders relax. This stretch may set a calm and energizing tone for the day.

   â€˘       The “Holiday Hunch” Fix: To counteract slouching over shopping bags or devices, try a chest-opening stretch. Stand tall with your hands down by your sides and gently pull your arms downward while lifting your chest. 

   â€˘       Seated Refresh: Whether at a desk or the dinner table, roll your shoulders forward, up, and back in smooth, slow circles. Follow this with a seated side stretch by gently leaning gently side to side.

These simple, mindful movements may melt away tension and restore comfort to your body, no matter how busy you are.

2. Stretch Your Breath: Finding Calm in the Chaos

During hectic times, we often breathe shallowly without realizing it. Shallow breathing can increase stress and leave us feeling rushed or drained. By stretching your breath—making it deeper and slower—you can quickly invite calm and focus.

   â€˘       The 4-4-4-4 Breath: Breathe in for 4 counts, hold for 4 counts, exhale for 4 counts, and pause for 4 counts before inhaling again. Repeat this for a minute and notice your mind and body relaxing.

   â€˘       Gift Yourself a Sigh: A deep, audible sigh can release tension from the chest, neck, and face. Breathe in deeply, hold for a moment, then exhale through your mouth with a “haaa” sound. Repeat a few times for additional relief.

Encourage your family to try this too. These simple breathing techniques can be done in many places—at a stoplight, in line at the store, or while winding down at the end of the day.

3. Stretch Your Mind: Cultivate Gratitude and Perspective

The holidays often come with expectations that can add pressure. Stretching your mind means choosing to shift your focus, reframe challenges, and embrace what truly matters.

   â€˘       Practice Micro-Gratitude: Notice small moments of joy—like the warmth of a cup of tea, the sparkle of holiday lights, or a shared laugh with loved ones. Gratitude stretches our perspective and invites calm into our minds.

   â€˘       Set “Breathing Room” Expectations: Remind yourself that you don’t have to do everything perfectly. Create realistic plans, give yourself permission to say “no,” and allow space to simply enjoy the season.

   â€˘       Be Mindful: Be intentional with your attention. When wrapping gifts, savor the task. When talking to loved ones, listen fully. These small acts of mindfulness stretch our awareness, deepen connections and presence.

Stretch Together

4. Stretch Together: Share the Gift of Movement and Connection

Stretching doesn’t have to be a solo activity. Invite your family or friends to join you for refreshing moments of movement or mindfulness that double as quality time.

   â€˘       Family Stretch Breaks: Take a few minutes before dinner or after gift-wrapping to move together. Lead a few simple stretches, and enjoy a moment of calm together.

   â€˘       Laugh and Relax: Laughter is its own form of stretch—it engages your diaphragm, relieves tension, and boosts your mood. Watch a funny movie or share jokes with your loved ones.

   â€˘       Holiday Walks: Bundle up and take a brisk walk together. Stretch your legs, breathe in the fresh air, and enjoy nature or neighborhood lights.

These shared experiences can bring balance and joy to everyone in your circle.

The Takeaway: Stretch Wisely and Enjoy Fully

The holiday season will always come with its fair share of stretching—of budgets, schedules, and patience. But by adding intentional stretches for your body, breath, and mind, you can move through the season with greater comfort, calm, and connection.

When you stretch mindfully, you create space—not just in your muscles, but in your thoughts, your heart, and your life. It’s a gift you can give to yourself, and one you can easily share with those you love.

So, take a breath, stretch with intention, and fully enjoy this season. You deserve it.

Wishing you a joyful, calm, and wonderfully stretched holiday season! 

Contact Dr. Donkin with any questions or help with healthy stretching that fits your needs.

Scott Donkin

Retire the ‘Tired After Turkey’ Tradition

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Thanksgiving is often a favorite time for gathering with loved ones, sharing gratitude, and enjoying a feast that often becomes the centerpiece of the celebration. Yet, for many, the joy of the day is followed by a wave of fatigue, lethargy, and that familiar “turkey coma.” This post-meal sluggishness may be as traditional as the turkey itself, but it doesn’t have to be. With a few intentional adjustments, you can transform Thanksgiving into an energizing, fulfilling experience for everyone at the table.

Here are seven positive tips and strategies to help you retire the ‘tired after turkey’ tradition and create a Thanksgiving that’s balanced, joyful, and revitalizing: 

1. Embrace Intentional Eating 

Savor your meal by eating slowly and mindfully. Focus on enjoying the flavors, textures and aromas of the food and pay attention to your body’s early signals of fullness. Starting your meal with smaller portions allows you to truly relish every bite while preventing overeating, which is a key contributor to post-meal lethargy. 

2. Prioritize Nutrient Balance

Turkey gets a lot of attention, but the sides are where balance comes in. Pair the protein-rich turkey with fiber-packed vegetables, healthy fats, and complex carbohydrates. Dishes like roasted Brussels sprouts, sweet potatoes, or quinoa-stuffed squash can help stabilize blood sugar levels and prevent energy crashes.

3. Stay Hydrated 

It’s easy to overlook hydration amidst the festivities, but water is your best ally in combating fatigue. Dehydration can amplify tiredness, so drink plenty of water throughout the day. Consider infusing your water with lemon, mint, or cucumber for a refreshing twist.

4. Take Movement Breaks

Integrate light physical activity into your Thanksgiving traditions. A morning family walk, a game of touch football, or even a post-meal stroll can boost circulation, aid digestion, and keep energy levels up. Movement also creates wonderful opportunities for connection and conversation.

5. Rethink the Heavy Dishes

Modify traditional recipes to lighten the calorie load without sacrificing flavor. For instance, use Greek or plant-based yogurt instead of heavy cream in mashed potatoes or try a honey glaze instead of marshmallows on sweet potatoes. Offering a variety of lighter options allows everyone to feel satisfied but not weighed down. 

6. Create Moments for Gratitude and Relaxation 

Thanksgiving isn’t just about the meal; it’s also about togetherness and reflection. Include a moment of collective gratitude before or after the meal, or offer a quiet space for guests to relax. Gentle practices like deep breathing or a brief mindfulness exercise can help calm the nervous system and keep the day enjoyable rather than overwhelming. 

7. End the Day with a Light Dessert and Herbal Tea 

Instead of loading up on heavy, sugar-filled desserts, offer a selection of lighter treats like fruit crisps, dark chocolate, or baked apples. Pair them with soothing herbal teas like chamomile or peppermint, which aid digestion and promote relaxation without the crash of coffee or sugary beverages. 

By incorporating these strategies into your Thanksgiving, you may elevate the experience from a day of indulgence and exhaustion to one of celebration, connection, and rejuvenation. This year, retire the tired after turkey tradition, and create a holiday that leaves everyone feeling lighter, brighter, and more grateful than ever.

Here’s to a Thanksgiving that nourishes not just the body, but the heart and spirit, too!

Contact Dr. Donkin for more information about retiring the ‘Tired After Turkey’ tradition or effectively working through the neck and back tension and pain that is often associated with it.  

The Great Lincoln Leaf Pickup: How to Conquer 23.4 Billion Leaves Without the Strain!

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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 the 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.

September Stress: Understanding and Overcoming Seasonal Stress

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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, 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 it’s taking a vacation, starting a new hobby, or spending more time outdoors. As September arrived, there can be a sense of disappointment if those goals haven’t been fully realized.

6. Social Shifts: Summer often brings a shift in the social calendar with vacations, barbecues, and outdoor gatherings. The return to a more structured routine can lead to feelings of isolation or social pressure as people adjust to new schedules and obligations.

How to Relieve 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 out as 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 into 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. 

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.

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.

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!

New Parent Neck and Back Pain

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Congratulations on welcoming the newest addition to your family! There is nothing quite like holding those little bundles of joy and stealing as many snuggles as possible. With those snuggles comes some hidden posture problems. Have you noticed while holding your baby, that your neck or back has started to feel tired and tight like you were spending too much time on your cell phone? This is due to poor posture! When we cradle babies in the crook of our arm. we have a tendency to bend our heads down to allow us to stare and absorb every second of our bundles of joy. We want to help you make snuggle time more enjoyable, so consider these helpful tips:

  1. Alternate the arm you are cradling the baby in. Not only will this help you “unwind” your poor posture, but it is good for babies to work on their full range of motion.
  2. Consider using different holding positions. Common holds are cradling in the crook of the arm, over the shoulder and supporting their neck and head while having them face you.
  3. Remember when you put them down to practice unwinding. Roll your shoulders and neck to help reduce the tension and help relieve any stress. 

Are you experiencing discomfort or have questions? Dr. Donkin. would be happy to help! Contact us today.

Bone Chilling Headache

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We have been living through freezing temperatures for a much longer time than usual this season and it’s going to last awhile. This type of frigid, cold weather is a big headache in many ways, and there has been a significant increase in patients coming in with headaches – even those that don’t usually have headaches.

There are a number of reasons for this:

  • Extremely cold temperatures can actually make the facial and skull bones ache because, there is very little insulation between the skin and the face and skull bones.
  • Cold temperatures can also make the muscles in the temples very stiff and achy and can also cause an increase in jaw clenching.
  • Breathing in extremely cold air through the nose and mouth can be irritating to the sinuses and throat and lead to headaches, as well.
  • Frigid temperatures can stiffen neck and shoulders that are already sore from shoveling snow or driving in these extreme temperatures.
  • A problem that we have noticed is that extremely low temperatures can trigger a headache pattern that continues even after temperatures begin to increase.

Here are some remedies to help avoid the effects of cold temperatures:

  1. Safeguard your scalp muscles against the cold by donning a stocking cap or hat, optionally paired with ear muffs.
  2. Implement additional measures to shield the neck and base of the skull by strategically layering clothing, mitigating the risk of unnecessary muscle contractions leading to tightness and soreness.
  3. Opt for thin insulating garments beneath your clothing to minimize the impact of sudden temperature changes, ensuring a more comfortable experience.
  4. Enhance protection against extreme cold by tucking in T-shirts and shirts into pants, safeguarding the lower back’s skin from exposure.
  5. Mitigate the risk of muscle spasms, tightness, and fatigue in very cold temperatures by staying adequately hydrated during this season, recognizing the potential for dehydration-induced effects on muscle sensitivity.

The good news is that there are methods and treatments for all of these situations and the issues that may arise from them.

Give us a call today and let us help you get through these chilling seasonal woes!

August 2020 Newsletter: WHAT TO DO FOLLOWING A CAR ACCIDENT

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You were just in a car accident. What do you do? First, stay calm. It may not seem like much but, experiencing some sense of shock is common. Second, you don’t want to be the second accident that day so make sure, if it is possible, to get off of the road and onto the shoulder of the road. Next, follow these steps to ensure you and your passengers are safe and recover correctly.  

  1. Assess passengers for injury.
  2. Call 911 to get the help you need.
  3. Exchange information with everyone involved in the accident. This includes driver’s licenses, registration and insurance information. 
  4. Get witness information.
  5. Take photos of your car from all angles to submit for your insurance claim.

Most injuries are not obvious to the naked eye. Better safe than sorry! Go to the ER or Urgent Care. Report the incident right away before you forget details of the incident. When they ask how you are, do not say, “I‘m fine.” Tell them that you will be seeing your doctor of chiropractic who will send a report. Call Your Insurance. Most motor vehicle injuries respond well to chiropractic care. State Farm estimated that 87.5% see a doctor of chiropractic. Call Your Doctor of Chiropractic to follow through on care. If your chiropractor orders tests it will be because they found reasons to do so. If a test comes back negative, then that problem is ruled out. If a test comes back positive, it will help with your care and the possible need for referral to a specialist who may be able to help you further. 

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July 2020 Newsletter: Are your kids wearing their backpacks correctly?

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ARE YOUR KIDS WEARING THEIR BACKPACK CORRECTLY?

A recent survey by Land’s End Direct Merchants found that more than 96 percent of children ages 8 to 12 will carry a backpack to school this year. Nearly 1/3 of those children will wear their bags improperly. According to the U.S. Consumer Product Commission, in 2013, approximately 22,200 strains, sprains, dislocations, and fractures from backpacks were treated in hospital emergency rooms, physicians’ offices, and clinics. There are four steps for safer backpack use; first, choose the right pack, pack their bag correctly, lift the bag correctly, and wear it properly. 

The most crucial step to helping protect your child’s spine is choosing the right backpack. We all want our kids to like the things we purchase them but make sure their backpack decision is not only focused on looks. The pack should have padded straps, a lumbar strap, and an angled design to keep it above their waist. Correctly packing the bag is critical for their backs; their packs should never weigh more than ten percent of their body weight. Remember no matter the weight we should be lifting with our legs never our back, and never sling the pack onto one shoulder. Wearing the pack correctly is vital. Encourage your children to use both straps when carrying the pack and to make sure that it is high and tight to their back.

BEFORE: In the first picture, notice the chin tuck and forward shoulder roll. AFTER: The second picture shows the backpack adjusted to a better position. His arms are down by his side and his shoulders are not rolled forward as far.

Are You Avoiding “Pack Back”?

Conditions arising from prolonged and/or repetitious use of backpacks or other devices made for carrying material belongings Include but are not limited to:

  • Low Back pain and stiffness
  • Hip and/or pain and/or numbness
  • Sciatica
  • Neck and upper back pain and stiffness
  • Shoulder and/or arm pain and/or numbness
  • Headaches
  • Recurring muscles tension
  • Fatigue

Need to be fitted for your backpack? Call us today to schedule your fitting with Dr. Donkin!

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