Unmask Neck Pain

In the above video, Dr. Scott Donkin gives tips on how to prevent neck pain while wearing masks.

Wearing masks might be essential for some people but one of the effects that come with it is neck pain. Let’s take a look at some Simple Steps to Ease Your Neck Tension, shall we?

  1. Breathing slower helps you relax and this results in lowering your stress level.
  2. Often times, we get masks that might be too big that might affect your vision, so try to get one that fits your facial area to see better.
  3. When is needed, leave your mask on, but it doesn’t mean that you NEED to wear it 24/7. Feel free to unmask when you can!
  4. Use a mask that best fit your face. Check the size of the mask before purchase. This could help you breath better, too.

Fight Back Against Tension Headaches

COVID-19 has forced many of us into self-quarantine and begin working from home in order to avoid getting sick. While working from home, you may feel more stressed than usual. You’re likely working and teaching your children in your living space. You may be worried about your job or economic pressures. Or dealing with increased childcare and homeschooling. You may even feel more stress from a lack of social interaction.

This is a challenging time. These new stressors and changes in our lifestyles can lead to tension headaches. Tension headaches can be triggered by our new stressors and unusual lifestyles such as stress and anxiety, prolonged computer use, and poor workstation poster. A chiropractic adjustment can help to reduce the tension in your shoulders and neck that may be causing the problem.

However, if you are like many are being as cautious as possible, here are a few ways to manage your headaches from home. One of the largest lifestyle changes we are seeing is the increase in screen time many professionals need to maintain their careers. We understand it is important, but don’t forget to take a break not only for your eyes but for your mind and body too! During your break from your screen do some light stretching to help easy any neck or back pain you may be experiencing.

Inspect your workstation, does it encourage proper poster? Above are some photos of Dr. Donkin demonstrating poor and proper posture at a standing workstation. The final tip is to make sure you take time to be outside and getting fresh air. Whether that is taking a quick 15-minute walk on your lunch break or working from your deck/patio, fresh air can help reduce stress! If you are still struggling with neck and back pain and you feel comfortable with visiting our office, we want to assure you we are here to help! We are taking all of the necessary precautions to keep our patients and our team safe. 

Making Masks Work For Youwatch Dr. Donkin
discuss adapting to our “normal now” routine.

Give Your Countertops Double Duty

Make Your Countertops Work Double Duty 

Are you sick of sitting at the kitchen table or your home office? If you are looking for a standing desk option, kitchen countertops are a great option! Working well from a counter depends on the height of the counter and the person.  Here are three images of laptop computer positions at the front desk counter at Donkin Chiropractic. This countertop is 44 inches, which is also the distance of my elbow to the floor when I am standing upright. 

The image with no reams of paper shows a good keyboard height for my arms but not for my neck and head.

The image with two reams of paper shows an adequate compromise of elbow angle and head/neck angle when working on a laptop at a desk or another table or desk.

The image with five reams of paper shows what can happen to make a much healthier working posture if a person has a wireless or extra keyboard to use with the laptop. 

A counter can be used as a standing desk if the counter height and your height allow you to have good posture while you are working with on your laptop at home.  Coffee table books can be used, but make sure they are as big as the laptop to create a stable base.


Adapting To Our “Normal Now”

Fighting Cabin Fever

We’re in the home stretch now, and we are working our way through the remnants of winter. Just thinking about seeing those first crocuses poking through the ground warms the heart. But chances are most of us aren’t thinking about spring right now. We’re locked in a bad case of cabin fever. There is a reason why February feels like it will never end.

Compounding things is the natural letdown that follows weeks of festivities. Is it any wonder we feel like crawling under a rock until the sun comes back out? There is even a name for it – seasonal affective disorder – for those hit the hardest.

Fortunately, as your doctor of chiropractic can tell you, there are ways to turn it around, though it will mean fighting the season’s natural inclinations. No more coming home from eight hours behind the desk to spend the next five wrapped in a blanket in front of the television. It will be well worth the effort!

Stay Active

The outcome of a sedentary lifestyle is well-documented, affecting everything from mobility and balance to the risk of depression. It doesn’t take daily trips to the gym to turn things around. Start by taking a few minutes each hour to walk around the office. In the morning or later in the day, get things moving by doing a stretching routine. Soon, you may find yourself naturally taking the stairs, getting out more, and maybe even heading for the gym. Bring on the endorphins!

Eat Smart

Adding more anti-inflammatory foods to your diet and removing inflammatory ones such as sugar and processed foods is good for easing the joint pain that comes with colder weather. But a recent study showed that it could also decrease your risk of depression by 30 percent. 

Try A Change Of Scenery

Cruising around the Bahamas right now would probably cheer anyone up. But any change in routine can freshen your day. Take a new route to work. Plan a weekend getaway, checking into a hotel with a pool, hot tub, and complimentary breakfast. Take the kids to an escape room and spend an hour trying to break free. Maybe you’ll learn something in the process!

Visit Your Doctor Of Chiropractic

A body in balance equips you to make the most of your lifestyle changes. And staying active, eating better, and getting a good night’s sleep helps your body stay in alignment. Your doctor of chiropractic can come up with a plan that fits you. Consider this while following these tips, you are going to be in great shape to enjoy spring when it finally gets here!

Donkin’s 12 Products for Healthy Living

12 PRODUCT RECOMMENDATIONS
FOR HEALTHY LIVING
IN THE NEW YEAR

People often ask Dr. Donkin what his secrets are for staying healthy and well. Dr. Donkin stands, bends, twists, squats, reaches, pulls, lifts and grips all day long in his Chiropractic practice, and in his 38 years of practice in Lincoln, he has never lost a day of work due to illness or injury. He has experienced his fair share of injuries through the years, but the blessing in these injuries has been that they taught Dr. Donkin first-hand how to recover while working hard. The strategy is simple; find out what works well for you and keep doing it. The products on this list are ones he knows work well and recommends them often to his patients as well as others interested in sustained health and well-being.


Proper Pillow

The Proper Pillow is one pillow I use personally.  I really like its versatility because there are four ways to use it, plus it comes with an extra layer of the pillow to make it thicker if desired.  If you want comfortable support that helps you get more out of your sleeping hours, then you should look into getting the Proper Pillow.


Proper Roller

The Proper Roller’s double-bubble ergonomic design gives it a central groove to prevent injury to the spine and related structures while optimizing stretch to muscles, ligaments, and tendons.  The texture of the covering prevents slipping while delivering comfortable yet deep stretching.  It is lightweight yet sturdy, and its length makes the Proper Roller less cumbersome and easy to use.


Intracell

The Intracell’s purpose is to extinguish trigger points and allow tight, contracted muscles to relax and recover.  The intracell can be used on many areas of your body. 


Legacy Leg Pillow

Side sleeping postures are popular for most people. Dr. Donkin regularly recommends using a pillow between the legs for extra support.  The Legacy Leg Pillow has a sleek design that makes it easier to shift positions while keeping the leg pillow intact.  Patients rave about how comfortable yet supportive the Legacy Leg Pillow is.


Kabooti SEAT CuSHION

The Kabooti 3-In-1 seat cushion combines a seat wedge with a tailbone cut out and a donut ring for multipurpose support while sitting.  Patients can use the Kabooti at the office, in the car, at sporting events, playing cards, at home, and more.


The Loft’s Body-Friendly Crossover Purse

Crossover purses are an excellent combination of style, quality, and function.  Not only does it look great when it is worn higher across the shoulders (like it should be), but you can easily pull it around to the front while still wearing it to get items out of it.


Proper Weighted Blanket

Weighted blankets purportedly help with many conditions or symptoms including insomnia, anxiety, cumulative stress, restless leg, fibromyalgia pain, ADHD, PTSD, OCD, and more. Dr. Donkin talked with patients about their response to using weighted blankets and they indicated noticeable improvement or relief with symptoms of restless legs, fibromyalgia pain, symptoms of anxiety as well as PTSD and a number of them reported an improvement in sleep quality.


Lacrosse Ball

LaCrosse balls are fantastic to help patients stretch and release muscle trigger points between shoulders, outside of shoulders, forearms, hips and even the arches of feet.


ROCK TAPE

I Rock Tape one or more patients almost every day I practice.  I use it routinely with neck, shoulder, arm, back knee and ankle conditions.  It is not uncommon for me to Rock Tape myself. For example, I used it on my right forearm after overusing it doing yardwork. It is used for both acute and chronic conditions and I see Rock Tape as an important part of my services to patients.  Once patients learn the best taping patterns for them, they often purchase a roll or two for home use.


Mojo Feet Customizable Orthotics

Standing all day in practice can take a toll on ankles, hips, and backs. MoJo Feet are preformed orthotics that can be heated to 200 degrees and molded to patient’s feet, creating a custom fit for patients’ unique circumstances and objectives.  Thus, MoJo Feet fit like a glove under your arches and wear very well.  


BioPods Revolutionary Orthotics

BioPods are an exciting concept in orthotics which will surely become more popular in the future.  BioPods are called Stimsoles because they have a specifically designed raised area right underneath the long arch of the feet.  According to BioPods, LLC ‘By providing the right kind of stimulation for optimum health, strength, and flexibility, BioPods Stimsoles™ helps address the underlying causes of most foot-related pain and problems.”


Cryoderm Topical Roll-on

Cryoderm is a topical roll-on cream to relieve pain and inflammation while improving function.  Cryoderm is a greaseless, non-staining, fast-acting and deep penetrating way to soothe muscle spasms, strains, bursitis, tendonitis, arthritis, joint pain, cramps, and bruises. Dr. Donkin recommends the roll-on for use at home because it is easy to apply, and does not need to be applied using the hands.

Holiday Stressbusters

Unfortunately, the joy and wonder of the holiday season is frequently overshadowed by anxiety and the physical and emotional effects of negative stress. As we investigate stress in this series, you will learn that the paradoxical nature of the Holidays, as we currently celebrate them, is predictable. This being the case, the best gift we can offer is the information you need to prepare yourself and your family for true enjoyment and fulfillment this holiday season.

Since stress is your body’s emotional, mental, and physical reaction to change, the greatest opportunity for work and lifestyle change occurs during the holidays. Virtually every aspect of your life is affected, and while some aspects of your life are affected more than others, their cumulative effect can sabotage the memories you are creating.

Understanding Stress

Stress, in the simplest terms, is your physical and emotional reaction to change. It sounds almost too simple, but that’s what stress is: your body’s reaction to change. If you perceive the change to be threatening or if you don’t understand it, it can cause physical effects on your body.

Let’s say, for instance; you have a deadline to meet on the task you are performing. You say to yourself, “I have to get this done by four o’clock.” Your body tenses. You know you must meet the deadline, and you focus your attention and concentrate on the task at hand, and you finish the job by four o’clock.

Physical Reactions to Stress

During the above-mentioned stress cycle, certain things probably happened in your body of which you may or may not have been consciously aware. Your body geared up to accommodate the stress of the job at hand. Your muscles tensed, your jaw clenched, your pulse rate increased, and your blood pressure went up. These are the physical reactions to stress.

Perhaps you don’t perceive the task as a challenge. Instead, you fear your ability to meet the deadline—or to perform the task at all. The same physical reactions would still occur, but instead of using the energy created within your body by the assignment (stressor) to focus your attention and concentrate on the task at hand, you were preoccupied with thoughts of your inability to perform the task properly or how hard the task is, to justify the possibility of not finishing the task properly or on time. With this attitude, you will probably still be tense or “stressed,” even if you do meet the deadline. This drains your positive attitude and self-confidence and robs you of the enjoyment and satisfaction you should receive from performing your job well.

On the other hand, if you see the tasks before you as a challenge to be conquered, and you decide to take on the challenge and perform your tasks with your unique abilities. You will not only focus your attention, concentrate, and thus do better work, but you will also feel better about yourself and experience a sense of accomplishment from having successfully performed your duties.

Family Stress

When family interaction is expected during the holidays, don’t deny it as a leading source of stress. You will probably be sharing your time with more people than you are accustomed to; therefore, many conversations will occur simultaneously. Scheduling and organizing family events can be extremely difficult, with so many additional opinions. It is noble to strive for perfection with family – but realize – we are all human, and none of us are perfect. Leave room in your expectations for spontaneity and compromise.

Food Stress

Special cookies, cakes, candies, and other treats are anticipated, but remember that your blood sugar levels fluctuate drastically with the rapid influx of these foods to your diet. Corresponding mood swings are a natural consequence of indulgence, so be sure to take this into consideration during periods of family interaction. Ingestion of unusually large portions of food during holiday dinners is followed by periods of low energy as your body shifts to digestion rather than physical activity. Your brother-in-law may not be bored with your conversation; he may just be digesting the holiday meal.

Deerstracted Driving

Attention All Drivers!

We are all familiar with the notion of distracted drivers.  We see them regularly on the road and maybe we have even driven distracted ourselves.  But there is a formidable force coming our way that requires our attention especially this time of year.  That is distracted deer!

This time of year, deer are distracted for a number of reasons: 

  • This is mating season which draws their attention to their own kind. 
  • Harvest season is also in full swing which disrupts their familiar surroundings with noise and dust. This is mating season which draws their attention to their own kind. 
  • As if this is not enough, deer also encounter hunting season with its share of noise and commotion. 

Deer are not very good at looking both ways before they cross the road anyway and with all these distractions it’s no wonder why they dart out onto the road without warning and into the path of oncoming automobiles.  Is this a big deal?   According to the Nebraska Office of Highway Safety, there were 3,760 car animal collisions causing $1,000 or more in damages in 2009. Of those, 3,420 involved deer.  Doing the math, that’s over $3.4 million the very minimum of $1,000 per vehicle.  I have personally seen vehicles with over $5,000 in damage or even totally destroyed from collisions with deer.  I imagine the total vehicle damage is much, much greater than the $3.4 million in Nebraska and that was 10 years ago!

What can you do to help protect yourself as the driver as well as the other occupants in your vehicle from a preventable deer collision?

  • Now that you know deer are distracted especially this time of year, take extra precautions to make sure you are not distracted while driving.
  • Remember that sunset is particularly risky for distracted deer on the roadside so this is peak alert time for driving.Now that you know deer are distracted especially this time of year, take extra precautions to make sure you are not distracted while driving.

Enlist the help of passengers in your vehicle to be on the lookout for deer and to avoid making distractions while on the road.

In the event you do collide with a deer make sure you have your automobile thoroughly checked for extent of damage and by all means have your body as well as the passengers in your vehicle checked.  I have seen many deer/automobile collisions in which the extent of injury is greater to the occupants in the vehicle that there was to the vehicle itself.  Getting checked for injury is smart because if there is injury you can get your recovery of to the quickest start and if there is no injury then you have that peace of mind. 

Happy and safe traveling to motorists and deer alike!

Scott Donkin, DC, DACBOH

Introducing Our E-Store

We are happy to announce that we have partnered with Designs for Health to bring our patients a new line of supplements! These supplements are designed to complement your unique plan with Dr. Donkin to get out of pain, into health and on to your own path to wellness. Here at Donkin Chiropractic, we believe in creating an inviting, caring, and professional environment that is focused on getting the results our patients want and need to feel good.  We listen carefully to what you say and look carefully at how you function to determine the best pathways to accomplish your goals and adding these new supplement options are designed to aid in this effort.

To formulate a plan that is suited to your needs and designed to get the results you want, we combine high tech forms of evaluation and treatment with:

  • Manual therapy
  • Physical therapy modalities
  • Physical rehabilitation protocols
  • Supplement and product recommendations

While your exact situation is unique to you, we find there are common elements to every injury. We apply our knowledge from past patients to help with your specific circumstances.  Education is a big part of our care here, so you are welcome to ask all the questions you have.  We want to explain what we believe to be the cause of your symptoms and show you what you can do at home or during work to make the most of your time and money. We are proud to have the ability to offer our patients supplements to coincide with their treatment plan to get them back on the path of wellness.

PackBack Test

PackBack™

Providing information and services related to the biomechanics of using back packs and other bags, luggage, or packages that are held, carried or worn.

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

How does what you pack affect your back? How do you carry your:

  • Personal beongings
  • Purses
  • Fanny packs
  • Shopping bags
  • Briefcases
  • Luggage
  • Wallets
  • Cards
  • Keys
  • Change
  • Electronic devices
Before PackBack™ Adjustment
After PackBack™ Adjustment
Posture Before Adding Purse
A Type of PackBack™
Posture After Adding Purse
A Type of PackBack™

What Purpose do you carry belongings for:

  • Military
  • Law enforcement
  • Fire/rescue/USAR
  • Hiker
  • Biker
  • Athlete
  • Coach
  • Athletic supporter
  • Student
  • Traveler
  • Business person
  • Homemaker

Rules of Engagement

  • Think/strategize/be aware
  • Approach
  • Pack
  • Lift
  • Attach to body
  • Carry
  • Disengage
  • Unwind

Solutions

  • Selection of carryingdevices (fit the task to the flask)
  • Strategies to engage, handle and carry devices
  • Preparing body for carrying devices
  • Conditioning body to pack, approach, lift, handle, carry and put down packs/devices
Another Version of PackBack™

Copyright © 2019 Scott Donkin

Establishing A Corporate Wellness Culture

Needs Focused… Evidence Based… Outcome Driven

Purpose: To systematically develop sustained health, safety and well-being within individuals and organizations worldwide. This program leverages Dr. Scott Donkin’s extensive experience as a practicing Chiropractor for 35 years coupled with his training and board certification in occupational health for 23 years. One of Dr. Donkin’s premises is that healthy individuals as well as healthy companies exhibit habits that are actually reliable predictors to their sustained health.

Examining the habits of each thus helps determine their current health or lack thereof. For example many employers experience ‘symptoms’ of high injury rates or associated costs, high mod rates that could prevent the from bidding on projects, assorted safety issues, aging workforce, exorbitant personal health costs etc. that often have realistic solutions. Whatever the symptoms are they can be addressed through the process of establishing a customized corporate wellness culture.

Program Elements

1. Assessment

A comprehensive assessment is conducted to ascertain employer needs, objectives and goals. Interviews with key personnel help to gain an historical perspective of the employer’s key statistics including employee injury rates, trends and associated costs as well as other factors involved with perceived and actual needs. Preliminary strategic options are discussed with key personnel to develop a plan and implementation program.

2. Process

The process of establishing a customized corporate health, safety and wellness culture is strikingly similar to successfully working with a patient. Starting with a thorough assessment leads to an evidence-based plan that is implemented and reassessed after an appropriate period of time. The plan is revised as is indicated then implemented and assessed again after an appropriate interval. This process is continued until the desired results are achieved and periodic assessment and plan revisions continue to assure sustained results.

3. Cornerstones

The cornerstones of this process include education, health, safety and design. For more information on each you can view www.positiondynamicsgroup.com. Innovation is often required because, like patients, companies have their own unique history, issues goals and objectives. As has occurred with other companies that have utilized Dr. Donkin’s approach this systematic approach applied to individual employer’s needs and objectives often results in innovative solutions.

4. Corporate Identity, Brand and Core Values

A crucial element of developing a successful corporate wellness culture is clear attention to the established corporate identity, brand as well as actual core values. Incorporating these elements into strategies, initiatives and campaigns encourages ‘sticky factor’ for employees to remain engaged and achieve desired results. Dr. Donkin pays particular attention to details such as this to drive desired outcomes.

5. Resources

Dr. Donkin utilizes a host of effective resources to accomplish the goals of individuals and organizations. Dr. Donkin also utilizes experienced professionals in a wide range of industries and disciplines to develop and deploy solutions as needed and desired. The use of technology in the form of webinars and Skype to name a couple can extend the reach of effectiveness virtually anywhere.

Benefits to Employees:

  • Experience less pain, sickness and injury
  • Have more energy on the job to perform their tasks
  • Improved productivity
  • Improved job security
  • Continue to earn income
  • Continue to support themselves, family and community
  • Contribute to a collective goal of the company
  • Improved enjoyment of their life and key value
  • Have a healthier life after retiring

Benefits to Employers:

  • Improve safety in the workforce
  • Improve risk management
  • Decrease Injuries
  • Preserve resources (through better health and improved morale)
  • Enhance resources (through improved productivity)
  • Improve bottom-line profitability
  • Assist in continued company growth
  • Reduce employee turnover
  • Reduce time required in training new employees
  • Be considered an employer of choice in the community
  • Be considered a leader in their industry

Please call 402-488-1500 for additional information.