5 Ways to Improve Your Posture

5 Ways to Improve Your Posture

Your spine connects your brain to the rest of your body and transmits important signals that help you feel your best. So, maintaining proper alignment keeps you healthy and functioning, starting with your posture. And while you’ve probably heard about the importance of posture for comfort and confidence, you likely haven’t received many pointers on improving it.

Here are 5 tips for keeping your spine aligned:

1. Exercise Regularly

Maintaining good posture is made easier when the muscles that support the spine and neck are strong. You should focus on strengthening your back and core which will help you stay upright and stop slouching. Incorporating exercises ranging from weight training to stretching can help the upper and lower back to reinforce your posture.

2. Become More Self Aware

Improving your posture takes a conscious effort, meaning you need to check in with your alignment whenever you sit or stand. When you stand, keep your head straight, tuck your chin, roll your shoulders in line with your ears, don’t poke out your butt, and engage your core. When sitting, be sure to sit up straight and give yourself extra support with an ergonomic chair.

3. Cut Back on Cell Usage

One major culprit of postural issues is the growing use of technology. Text neck is a common condition resulting from constantly looking down at your phone. This unnatural position shifts your alignment, causing pain and tingling in the neck, shoulders, back, and even the arms and hands.

Daily neck stretches and holding your phone at eye level can help alleviate some of the tension and prevent major damage. You can also cut back on your cell usage to reduce the frequency and severity of text neck. 

4. Sleep Well

Have you ever woken up with a sore back or shoulders? That’s because your sleeping arrangements can significantly impact your posture. A firm mattress supports your spine’s natural shape, while your sleeping position maintains alignment.

If you sleep on your side, slightly bend your knees and place a pillow under your neck to keep your head level with your spine. As a back sleeper, be sure to use a thin pillow to avoid placing additional strain on your neck. Sleeping on your stomach pulls your spine in the wrong direction and should be avoided.

5. Chiropractic Care

When it comes to seeing immediate improvements in your posture, chiropractic treatment is your best bet. Your chiropractor specializes in the musculoskeletal system and can address and correct misalignments to help you stand taller and feel more balanced as early as your first visit. Poor posture can lead to pinched nerves, muscle spasms and other discomforts that negatively impact your body’s ability to function. So, chiropractic to improve posture not only realigns your vertebrae but also relieves pressure in tense areas.

Having good posture is more than just a way of exuding confidence; it is also essential to feeling healthy and well. Using chiropractic to improve posture also offers other health benefits like an immune boost, increased mobility and enhanced comfort. At Total Body Chiropractic & Massage, we will work with you to rehabilitate your posture through spinal adjustments and give you lifestyle tips to maintain it over time.

Text Neck Causes Soreness

How Chiropractic Helps Text Neck

There’s no denying we live in a technology-driven modern world with the average American spending at least 5 hours on their phone each day. Chances are, you’re even reading this article on your phone or tablet. So, it’s also no wonder that these powerful devices are the culprit of a condition known as text neck among people of all ages. But what is text neck, what are the symptoms and how can you treat and prevent it?

What is Text Neck?

Text neck is the pain and muscle tightness that results from continually looking down at your phone or similar technology, like e-readers, handheld gaming devices and tablets. Typically caused by the poor posture, text neck compresses and tightens the muscles, causing soreness in the neck, shoulders and upper back. This condition is also characterized by slouching shoulders and hunch back.

As is, your neck has a natural C shape with the opening facing away from you. And in a neutral position, your head weighs about 10 to 12 pounds. However, when positioned forward and down – as it is while texting – your head can weigh as much as 60 pounds when held at a 60-degree angle. So, this added stress can cause your neck alignment to drastically shift in the opposite direction.

What are the Symptoms?

Depending on how frequently you use your phone, the way you hold your device and your posture, text neck can range from slight discomfort to extreme pain in the neck, back and shoulders. In some cases, this condition can even cause true injuries, especially when left unaddressed. Common symptoms include:

  • Neck soreness or tightness
  • Radiating pain in the arms and hands
  • Shooting pain when using a phone
  • Headaches
  • Muscle weakness
  • Muscle spasms

Treatment Options for Text Neck

Due to the growing reliance on technology, it can be difficult to fully avoid all symptoms of text neck. Fortunately, there are both treatment and maintenance options that can help you stay comfortable and pain free, including chiropractic care and massage.

Chiropractic Care

Because the strain on your neck disturbs the natural curvature of your spine, chiropractic care is a clear solution for this condition. Your chiropractor will use manual adjustments to restore proper alignment and relieve pressure from pinched nerves.

Your chiropractor also focuses on a holistic approach to wellness, so they will offer lifestyle changes that may alleviate the severity of this condition. These treatment plans include daily stretches to relieve tension, as well as pointers on the proper way to hold your phone to avoid poor posture.

Massage Therapy

Holding your neck in an unnatural position for hours a day as many of us do causes muscle tension and spasms. Massage therapy works to relax contracted muscles and release knots to ease pain. The gliding techniques help soothe inflammation and increase blood circulation to heal any damage that has occurred from text neck.

Even if you don’t feel that your symptoms are severe, it’s possible that you’ve just become accustomed to the toll that texting takes on your body. Periodically checking in with a chiropractor at Total Body Chiropractic & Massage can help you restore and maintain proper balance and live life more comfortably.

chiropractors near me, chiropractic services

8 Common Questions About Chiropractic Care

If you experience any sort of back, neck or shoulder pain, chances are, you’ve thought about chiropractic care as a solution. However, trying a new treatment route can be daunting, even if it’s a non-invasive option like chiropractic care. Whether you’re still considering visiting our Bend, Oregon chiropractic office or want to prepare for your upcoming session, we’re here to answer the most commonly asked questions concerning chiropractic care.

What is Chiropractic Care?

Chiropractic care is a holistic, non-invasive approach to healing the body. This form of treatment focuses on restoring balance within the musculoskeletal system, primarily the spine, to improve bodily function and promote recovery from injuries.

What is a Chiropractic Adjustment?

Chiropractic adjustments are a form of spinal and joint manipulation. This procedure utilizes your chiropractor’s hands, a small tool on occasion, and a specialized table to facilitate the realignment of your body. By using controlled pressure in targeted areas, your chiropractor can ensure that each individual vertebra is in its proper place, relieving nerve pressure, easing pain and boosting communication between your brain and the rest of your body.

Are Chiropractors Doctors?

While chiropractors are not medical doctors, they are considered doctors of chiropractic. They obtain the appropriate licenses, training and degrees to be considered subject matter experts of the musculoskeletal and central nervous system. Chiropractors are not authorized to prescribe medications or perform surgery, but they can identify the root cause of pain and adjust your body so that its systems can function and heal properly.

Do I Need a Referral from My Doctor to See a Chiropractor?

No, you certainly don’t need a referral to schedule an appointment with Bend Total Body. However, your primary care physician may choose to refer you to a chiropractor as part of a treatment plan.

How Often Should I Go to the Chiropractor?

Treatment schedules vary from person to person. At your first session, your chiropractor will learn more about your lifestyle, including your nutrition and exercise regimen and work requirements, as well as conduct a full-body assessment. They will then come up with a schedule that will best meet your needs both physically and financially. You may begin with several appointments in a shorter period of time and gradually decrease the frequency of your visits over time.

When Will I Start to See Results?

Many patients report feeling relief as early as the first visit, as simply removing the pressure from compressed nerves can provide pain relief and improved function. But depending on your condition, it can take a few sessions to see drastic changes.

Is Chiropractic Safe?

When conducted by a highly trained, licensed professional, chiropractic care is a safe and effective method for relieving pain and enhancing wellness on an ongoing basis.

Can I Receive Treatment During Pregnancy?

Yes, chiropractic care is safe during pregnancy. It may even alleviate discomforts like lower back pain. Our trained chiropractors use special techniques during your appointment to keep both you and the baby safe and comfortable.

Don’t see your question answered? Give us a call and learn how chiropractic care may help your situation. Our trained staff will sit down with you and answer your questions about how to get on the road to treatment.

Tips for Healthy Summer

7 Tips for a Healthy Summer

There’s a reason kids love summer – not just for the lack of school but for the warm weather that sends us outside on daily adventures. And while you may be having fun hiking, biking and gardening with the family this season, your body may not feel the same way. Make the most of the summer by keeping your physical health in check with these 7 tips!

1. Stay Hydrated

Chances are, you’ll be sweating a lot this summer. So, be sure to replace that lost water by upping your daily water intake – aim for half your body weight in ounces each day. Staying hydrated keeps your body functioning properly from lubricating your joints and improving your muscle function to regulating your internal temperature and cleansing your body of toxins.

2. Catch Some Rays

Your body will appreciate the extra Vitamin D from the sun’s rays. Even 15-20 minutes of sunlight a day boosts your immune system, supports your bone health and improves your mood.

Skip the sunscreen and extra clothing if your goal is to produce vitamin D as it can hinder the sun’s interaction with your body. Always be sure to apply it after the 20-minute mark.

3. Get Moving

You don’t have to spend all your time in the gym to get active this summer. With countless trails, parks and other outdoor spaces in Bend, Oregon, you’ll have a ton of ways to stay fit, healthy and happy.

4. Watch Your Feet

Flip flops are classic summer footwear, but they may be hurting your body. Without proper foot support, you risk misalignments and pain in your legs and back. If you can’t help but sport a sandal, opt for something with a firm arch, nice traction and thick soles.

5. Eat Local

Find your local Farmer’s Market and try new, fresh fruits and vegetables this summer. Local harvest is typically grown in a more sustainable manner and picked when ripe, so it is bursting with nutrients, vitamins, minerals and antioxidants to support your bones and other body systems.

6. Relax

Take some time to relax – it is summer after all. Relaxing doesn’t just mean binge-watching Netflix (even though sometimes it can); instead, treat yourself in ways that help your mind and body. Getting a therapeutic massage at Total Body Chiropractic & Massage is one way to physically relax your muscles, while reducing stress hormones that may be making you feel anxious and negatively impacting your health.

7. Stick to Your Chiropractic Schedule

Between vacations, entertaining the kids and working, it’s easy to fall out of your regular chiropractic routine – but don’t let that happen! While you may feel good for now, that’s just confirmation that your regular care is working. And with the extra activity you’ll be doing this summer, you’ll need the adjustments to keep your spine aligned and your body pain-free. Taking a summer vacation from chiropractic care will only cause more extensive work when you return.

As an adult, summer looks a little different now – but there’s still time for fun in the sun. Prioritizing your health can help you feel loose and comfortable all summer long. At Total Body Chiropractic & Massage, we believe in holistic healing from what you put in your body, your workstation set up, and how you choose to wind down at the end of the day. Our trained chiropractors can give you guidance on how to care for yourself when you’re not on the adjustment or massage table and make sure your body is set up for a carefree and active summer.

Chiropractic For Hiking And Biking

How Chiropractic Care Can Help With Hiking And Biking

This summer will take on a different form for many of us. Out-of-state family vacations will be replaced by bike rides to the lake and hiking trips to one of Bend, Oregon’s many parks. Regardless, your newfound “social distancing” summer can put your body in a position it’s never been before and leave you feeling sore for days after. Fortunately, making weekly or monthly visits to the chiropractor can help you feel your best while going on your hiking and biking adventures this summer.

Why Hiking and Biking May Make You Uncomfortable

Experience level aside, participating in outdoor activities can cause discomfort for three main reasons:

1. Misalignments in the spine

Spinal misalignments or subluxations are extremely common. They occur from the wear and tear of everyday life, poor posture, injuries and more, so it’s likely that you may be out of alignment before starting your journey. But in some cases, you can experience misalignments during your hike due to your changing posture as you grow more tired.

When your spine is out of alignment, it puts pressure on your nerves, spurring inflammation and pain. Additionally, your muscles may not fully relax, leaving you with areas of tightness, commonly known as knots.

2. Your body is not used to it

If you’re new to biking or hiking, then your body is just not used to the work. Naturally, you will feel sore and tired after your workout because you’ve engaged different muscles than usual. However, you can also worsen this situation by skipping your warm-up or pushing yourself too hard.

You should build up to longer hikes and rides rather than trying to conquer it all at once – you’ve got the whole summer ahead of you.

3. You hurt yourself

Outside of the normal soreness, you may experience more intense pain from actual injuries. Whether you twisted your ankle or pulled your hamstring, these injuries should be swiftly addressed, especially if you want to hit the trails again.

How Chiropractic Care Improves Your Activity

Readies your body

Prepare for the trails with a trip to your local Bend chiropractor. We’ll make sure you’re properly aligned and limber before you begin your venture.

Increases range of motion

Conquering the rugged terrain of certain hiking trails requires flexibility. When your muscles are tense, you may not have the best range of motion, heightening your risk for pulled muscles and other injuries. Chiropractic care can help loosen joints and muscles, giving you the freedom to reach, stretch and twist.

Alleviates soreness

Certain chiropractic techniques can soothe sore muscles by encouraging relaxation and increasing blood circulation to accelerate healing between workouts.

Realigns your body

In the event that you overextend yourself, an adjustment can help get you back into equilibrium. The pressure put on your hips and spine as you hike and bike throws your body off little by little, so chiropractic visits address these issues before they grow into major injuries.

Don’t spend your summer nursing aching joints and bones ­­­­– make the most of each day starting with Total Body Chiropractic & Massage. Our expert team of chiropractors will not only keep your body feeling good, but they’ll also give you daily stretches and proper riding techniques to help you avoid mishaps before they occur.

How Chiropractic Care Can Help Your Migraine

For anyone who has experienced them, migraines represent debilitating pain and general inconvenience. Migraine headaches can last for hours to days, typically causing nausea and high sensitivity to light, sound, and even smell. And while there is no cure-all for migraines, chiropractic care may help ease the toll these episodes take on the body.

What is a migraine?

The exact science behind migraines is not fully known yet. However, it is widely accepted that migraine attacks start from a trigger, whether it’s emotional, physical, environmental, etc.

From there, the neural pathways react adversely and cause the blood vessels to constrict or dilate, which affects the flow of oxygen to the brain. Chemical imbalances from this initial response lead to inflammation and swollen blood vessels, resulting in the pulsation associated with this condition.

Potential migraine triggers

The causes of migraines vary from person to person, but genetics may make you more susceptible to these headaches. Generally, migraines can be linked to any number of physical, chemical, and emotional triggers. For instance, hormonal changes during the menstrual cycle, as well as certain foods and medications can cause an attack. Additionally, physical and psychological causes like muscle tension, poor posture, stress, and anxiety can lead to an episode.

How can chiropractic care ease migraine symptoms?

Granted that your episodes result from physical causes such as shoulder and neck tension or postural misalignments, then chiropractic care as a treatment option should come as no surprise.

Misalignments of the spine, or subluxations, cause muscle tightness, which irritates the nerves and negatively affects blood flow to the brain, which has been linked to migraine attacks. Adjustments aim to relieve pressure on nerves that may be constricting the flow and sending pain signals.

Likewise, massage therapy focuses on trigger points in the back, neck, shoulders, and head to alleviate symptoms. Massage relaxes tense muscles allowing nerve signals to travel to and from the brain quickly and efficiently. It also works to release toxins and normalize any chemical imbalances that could potentially spur a headache.

Together, chiropractic adjustments and massage therapy may ease the severity, duration and frequency of migraine by improving the body function:

  • Encouraging effective nervous system communication
  • Soothing muscle tension
  • Restoring proper blood flow
  • Promoting the body’s natural healing process
  • Decreasing the effects of stress and anxiety

Determining if chiropractic care is right for you

Chiropractic care is just one facet of a multi-stage approach to migraine treatment, as there are several likely causes to address. Come to your chiropractic session with a list of questions that can help you guide the conversation toward healing and comfort.

  1. How often should I come to the chiropractor to reduce my attacks?
  2. Should I come in while I’m experiencing a migraine or when I feel one coming on?
  3. What treatment options can I pair with chiropractic visits to maximize my results (OTCs/pain medication, exercise, etc.)?

Taking a proactive approach to your care can help you feel your best and avoid some of the pain associated with migraine headaches. The specialized staff at Total Body Chiropractic & Massage will assess your body, learn your triggers and help build a treatment plan to boost your comfort.

Personal Injury After an Accident

How Chiropractic Care Can Help Your Personal Injury Claim

No one wants to go through a personal injury claim, whether it’s from a motor vehicle accident, workplace incident, or malpractice suit. Typically, these accidents occur due to someone else’s negligence. Still, the burden becomes yours to bear with the physical damage, as well as the emotional stress of dealing with insurance claims, sick days and more.

Chiropractic Care for Personal Injury Accidents

At Total Body Chiropractic & Massage, we specialize in treating the aftermath of personal injuries and help to make your claim process easier with thorough documentation and communication. Here’s why you should make the chiropractor your first stop after a personal injury accident in Bend, Oregon:

For detailed documentation for full compensation

Although most personal injury claims will cover the price of chiropractic care, your insurance company may have other ideas. Working with a licensed and professional chiropractor on your treatment plan provides the necessary documentation to prove your bills are “reasonable and medically necessary” for compensation.

Your chiropractor will get a detailed description of the incident and start with a full-body assessment to outline the extent and severity of your injuries. Not only will your chiropractor record the symptoms present during the first visit, but they will also keep a running list of new discomforts that are relevant to your accident. This form of thorough and continuous documentation ensures proper compensation for your visits.

For proper insurance billing

Working out billing with your insurance can cause even more pain than your accident, so we try to make it as easy as possible to receive the care you need. We bill your insurance company directly and log the details of every visit, charge and treatment related to your personal injury claim.

Be sure to come into your chiropractor within the first 48 hours after the incident, or you risk losing coverage through your insurance.

To Realign Your Body

The impact of a crash, fall, or other accident can literally throw your body out of alignment, causing whiplash, herniated discs, or pinched nerves. Even the jolt of your body against the seatbelt can cause shifts to your vertebrae.

Not only is your chiropractor trained to address these conditions, but they also provide a full assessment of accident-related injuries you may not notice. They will create a unique treatment plan to restore proper alignment and help you feel like yourself again.

For Pain Relief

Depending on your situation, you may experience pain after your accident, and in some cases, that pain may worsen even after treatment. The swelling, sprains and strains from the incident can make it painful to complete everyday tasks. Even if you feel “fine” after your accident, pain can develop from unaddressed injuries. Your chiropractor’s evaluation will identify areas of concern that may cause issues down the line and resolve them swiftly.

Chiropractic care combines adjustments and massage to relieve your pain, lower inflammation and relax tight muscles to boost your comfort after each session and help you regain a sense of normalcy.

Personal Injury Care in Bend, Oregon

If you’ve found yourself in a personal injury situation, make the chiropractor your first stop for comfort and care. Not only can swift treatment relieve some of the pain associated with your accident, but it can also help you receive the proper compensation for your treatment.

Don’t let the stress of insurance and personal injury claims stop you from taking care of your body. Let the Total Body Chiropractic & Massage team help with the entire process from healing to billing.

4 Reasons Why to Visit Your Chiropractor This Spring

Punxsutawney Phil has made the rare prediction that spring will come early this year. As you begin to prepare for the slightly warmer weather and start crossing tasks off your spring-cleaning lists, you should take a moment to check in first with your physical health at Total Body Chiropractic & Massage.

Fortunately, chiropractic care can help you shake off the winter blues and ready your body for springtime activities in four major ways.

Rewarming the Muscles and Joints

It’s no secret that the winter months lend themselves to staying indoors and indulging on holiday goodies. The lack of exercise and bitter chill lead to stiff joints and tight muscles, which likely won’t mend themselves naturally.

Chiropractic and massage can ease the toll winter has taken on your body by improving mobility and decreasing inflammation. Massage therapy aims to stretch the muscles and increase blood circulation to reawaken your body from its hibernation. Followed by chiropractic adjustments to release tension, your body will feel looser and more comfortable.

Promoting Optimal Performance for Outdoor Activities

Spring marks peak ski season for Mt. Bachelor with the Big Wave Challenge ringing in the occasion – or perhaps you opt for the hiking, cycling or 5K events available around the city. Regardless of how you celebrate spring, equip your body for the outdoor fun with chiropractic and massage treatment. When your body is out of alignment, you’re more susceptible to injuries like pulled muscles, strains, sprains and more. Not to mention, you won’t have the full range of motion to perform your best.

Defending Against Seasonal Allergies

Although beautiful during this time of year, the juniper trees and colorful blooms can plague Bendites with seasonal allergies. This overreaction of the immune system can put a damper on spring picnics and family outings. Fortunately for you, chiropractic care can boost the immune system, allowing it to fight off pollen and other pesky allergens quickly and efficiently.

Chiropractic adjustments mend subluxations, or misalignments of the spine, to restore proper function to the central nervous system. This process strengthens the communication between the brain and the rest of the nervous system, which in turn enhances the immune response.

Read more about how chiropractic can help you fight off illness and infection in our blog.

Reducing Injuries During Spring Cleaning

Chiropractic care is most effective when used year-round. In the same way that your sessions can aid in shoveling snow or raking leaves, your appointment may also facilitate with the burden of gardening and cleaning this season. The bending, twisting and lifting associated with tidying up is apt to overextending unused muscles and causing soreness that massage therapy may alleviate.

Remember to start house- and yardwork with a light warmup and stretch to decrease your risk of injury.

At Total Body Chiropractic & Massage, we understand the value that comes with proper alignment and range of motion during every season. Not only do we strive to help you feel your best, but we also provide the tools and information you need to care for your body off of the table. Stop by our office before getting into the swing of spring for an update on your physical health.

Chiropractic Can Boost Your Immune System During Cold & Flu Season

No matter how frequently you wash your hands or how much you bundle up, you’re still susceptible to the plague of cold and flu season. In fact, unexpected factors like late nights and general holiday stress also increase your chance of illness during the winter months. Fortunately, chiropractic care may help get your immune system into fighting shape this year.

The Connection Between the Spine and the Immune System 

As you may know, your nervous system, in connection with your brain, is the driving force for every cell, tissue and organ in your body. This system acts as the main catalyst for both endocrine system (hormones) and immune system which work in tandem to quickly resolve inflammation and illness.

To ensure peak function throughout the body, the nervous system carries messages to and from the brain when something has gone awry and sends signals to initiate the appropriate response. However, misalignments in the spine, or subluxations, negatively impact the ability of the nerves to communicate with the brain. In turn, you may experience trouble fighting off infection due to the decreased capability of the nervous system.

Chiropractic Adjustments for Immune Health

Through chiropractic care, we aim to boost your immune system and overall wellness by properly aligning your spine and restoring function throughout your body. When your nerves are uninhibited, your immune system can effectively communicate with your brain at the first sign of illness and send back-up in the form of lymphocytes, phagocytes, antibodies and more.

Preliminary studies show that spinal manipulation may increase bodily levels of immune system components as soon as 15 minutes after adjustment. Research also supports that chiropractic care improves blood circulation, which enhances your body’s ability to heal itself from sickness or injury.

Other Steps for Fighting Off Illness

Aside from the general precautions taken during cold and flu season, changing your everyday habits may also protect you from illness this year. Here’s how you can keep your body in top form when you’re not on the chiropractic table.

  1. Get enough sleep – Your body uses your time at rest to fight off infection that may be building in the body. More than that, lack of sleep can influence illness on its own.
  2. Lower your stress – High levels of stress suppress your immune system and make you more likely to fall ill after exposure to common germs. Finding time to reduce stress through massage therapy or meditation may benefit you more than you know this winter.
  3. Eat healthier – The vitamins and minerals in fruits and vegetables, like vitamin C for instance, support your immune system against disease and heightens your potential to fight back should you start to feel under the weather.

Taking steps to boost your immune system through chiropractic care may reduce the number of sick days your family takes this year. We want you to live a healthier life through all seasons, starting with your physical health. Before we enter the thick of cold and flu season, stop into Total Body Chiropractic & Massage for a visit and an extra immune system boost.

Proper Techniques for Shoveling Snow to Prevent Injuries

In Bend, Oregon, the winter season means snow — sometimes a lot of it — and outdoor chores like shoveling walkways and driveways. Each year like clockwork, the first snowfall brings in new clients with familiar complaints of back and core pain from shoveling. However, many of these cold-weather injuries can be prevented through proper techniques and regular chiropractic care for the fluffy, white stuff to come.

Proper Snow Shoveling Techniques

Strains, sprains and spasms from shoveling snow are so common that the American Chiropractic Association (ACA) has issued best practices for snow removal. While they offer general tips on shoveling snow, we are giving you an in-depth look at proper techniques to avoid back pain.

1. Lift with Your Knees, Not Your Back

The biggest culprit of back pain is improper shoveling technique. Rather than bending at your waist and lifting with your back, make it a point to maintain the natural curve of your spine, bend your knees and lift the load with your arms.

Additionally, don’t twist and turn to throw your snow. Instead, take a few steps toward your pile to dump heavy loads.

2. Bundle Up

Even stepping out into the cold temperatures can awaken old injuries and cause stiffness. Wear plenty of warm clothes to keep your joints and muscles loose during the process. Invest in a sturdy pair of non-slip boots to avoid falls on the ice and make moving around on the snow easier.

3. Warm Up Before Starting

You probably haven’t used the necessary muscles all year, so you should prepare them for the work to be done with jumping jacks, light stretches and a few lunges.

4. Use the Proper Equipment

Gone are the times of old-school shovels with wooden handles and no “give.” New models are ergonomically designed with lightweight plastic and will slightly curve to hold heavy loads, making the job easier on your back.

5. Plan Ahead

Keep an eye on the forecast to stay abreast of coming snowfall. You want to have ample time to clear the driveway – accounting for breaks between each section of snow. Quick movements and a rushed job will sooner result in a sprain or strain than slow, purposeful actions.

If at any time you feel chest pain or shortness of breath, stop shoveling right away. You may need medical attention.

Chiropractic Care For Snow Shoveling Injuries

Despite your best efforts, you may still find yourself sore for days after shoveling. Don’t just let the pain resolve on its own, or you’ll find yourself worsening the underlying issue on each snow day to follow.

It’s possible that you have popped a bone or disc out of alignment and need professional help to restore balance. Not only can chiropractic adjustments realign your spine, but they may also soothe irritation and inflammation along the spinal track. Additionally, massage can relax areas of spasm and loosen muscles and joints to allow you to move freely while shoveling.

If you feel off after clearing the driveway, be sure to set an appointment with us at Total Body Chiropractic and Massage immediately. We would be happy to give you demonstrations of proper snow shoveling technique and stretches to make chores a breeze this year.