Posted by: admin in Monthly Newsletter on December 22nd, 2012

Dear Patients and Friends,

The holiday season is once again upon us, a time for joy, counting our blessings, and gathering with family and friends.  It is a time full of good cheer, but can also be a time of added stress.  It’s fun to get into the holiday spirit and participate in all the festive activities surrounding us this time of year, but the added demands of the season can also stress the capabilities of our bodies.  Remember to take care of yourself.  Try these tips for handling the holidays in a healthy, happy way:

  • The combination of physical exertion and emotional stress can increase your back pain.  Remember to lift heavy objects with your legs, remove unnecessary items from your heavy purse and stretch your muscles before and after any chore or activity.
  • Manage your stress better so it doesn’t affect your holiday fun.  Try thinking positively, using aromatherapy or drinking tea or getting a massage.
  • Treat travel as an athletic event.  Warm up before sitting in a car or on a plane, and cool down once you’ve reached your destination.  While seated, vary your position occasionally to improve circulation and to avoid leg cramps.
  • With all of the parties, shopping, decorating, and baking, sleep often takes a backseat during the holidays, but sleep is critical to good health and functioning.  Exercise regularly, limit your intake of caffiene, and keep your bedroom at a cool, comfortable temperature to help your body get the rest that it needs.*

Don’t let a painful back interfere with your holiday pleasure.  Remember to seek  help from your chiropractor if you are plagued by back pain from overdoing or straining during the holidays!

Yours for better health naturally,

Dr. William A. Miller

Enjoy a Happy, Healthy Holiday With Regular Chiropractic Care!

Preparation for Outdoor Winter Activities Prevents Injury

Winter recreational activities and chores can pose problems for the outdoor enthusiast whose body is not in condition.  Ice skating, skiing and sledding can cause painful muscle spasms, strains or tears if you’re not in shape.  Snow shoveling, climbing over snow banks, slipping on sidewalks and wearing the wrong kinds of clothing can cause spasms, strains, and strains.

Simply walking outside in the freezing weather without layers of warm clothing can intensify older joint problems and cause a great deal of pain.  As muscles and blood vessels contract to conserve the body’s heat, the blood suppy to the extremities is reduced.  This lowers the functional capacity of many muscles, potentially causing injury.  Simply put, a 15-minute warm-up routine will make your time outdoors much more pleasant and safe.

Shoveling: Listen to weather forecasts so you can schedule enough time for exercise before beginning.  Layer clothing to keep your muscles warm and flexible.  Do some warm-up stretching before grabbing that snow shovel.  Try to shovel only a few inches of snow at a time to keep up with a heavy snowfall so that you are not faced with shoveling a deep snowfall all at once.  Push the snow straight ahead and try not to throw it.  Walk it to the snow bank. Avoid sudden twisting and turning motions.  Bend your knees to lift and let your legs and arms do the work, not your back.  Take frequent breaks to take the strain off your muscles because a fatigued body is asking for injury.  Stop if you feel chest pain or have shortness of breath and seek immediate professional help.

Skiing: Do 10 to 15 squats.  Stand with legs shoulder width apart, knees aligned over your feet.  Slowly lower your buttocks as you bend your knees over your feet.  Stand up straight again.

Ice  Skating: Do several lunges.  Take a moderately advanced step with one foot.  Let your back knee come down to the floor while keeping your shoulders in position over your hips.  Repeat the process with your other foot.

Sledding: Do knee-to-chest stretches to fight compression injuries caused by repetitive bouncing over the snow.  Either sitting or lying on your back, pull your knees to your chest and hold for up to 30 seconds.

After any of these activities, if you are sore, apply an ice bag to the affected area for 20 minutes, then take if off for a couple of hours.  Repeat a couple of times each day over the next day or two.  If your continue to feel soreness or pain, it may be time to visit your Chiropractor.*

Have a very Merry Christmas and a Happy New Year filled with good health and abundant happiness!

*(Reprinted in part with permission of the American Chiropractic Association).

No individuals, including those under our active care, should use the information, resources or tools contained within to self-diagnose or self-treat any health-related condition. Diagnosis and treatment of all health conditions should only be performed by the doctor or other licensed health care professional.
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One Response to “December Newsletter”

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