Category: Chiropractic Care

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.

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.

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.

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.

Chiropractic Care Can Enhance Your Skiing Performance

Ski season is right around the corner, and fortunately, so is Mt. Bachelor. Get ready for a winter filled with activities like skiing, snowboarding, sledding and more by preparing your body well before you hit the slopes.

It’s no surprise that chiropractic care has the potential to heal common ski injuries, including whiplash and herniated discs. Less obvious is that this form of treatment can also prevent certain strains and sprains during your ski day.

As you schuss down the slopes, you may hit bumps, make quick turns and even take a few falls that can throw your body out of whack. Taking the time to fine tune your body and equipment beforehand reduces the severity of these types of injuries.

Chiropractic care and massage can enhance your ski season in a few ways:

Restores proper balance

Staying upright depends mainly on balance and weight distribution. If your spine is out of alignment, you may have difficulty finding your center and making the small adjustments necessary to get you down the slopes.

Additionally, hours of skiing can cause disruptions in your spinal column. Chiropractic adjustments before and after your ski day may ease back pain in the days following.

Improves Flexibility

Tight muscles and tension increase your chance for spasms while you are on the slopes. Leaning into your turns can stretch your back past its normal range, causing tears or other pain. Massage therapy stretches and loosens tight muscles that may hinder your abilities while increasing your range of motion.

Aids in speedy recovery

Due to the cold temperatures, you may not feel symptoms right away. And while you may not think that your fall affected you, over time even small injuries can cause significant problems. Regular check-ups between ski days will keep you aligned and prevent the escalation of minor issues.

Other ways to prepare for ski season:

While chiropractic care can help you be at your best for snow activities, further preparation can prevent some aches and pains along the way.

• Start strengthening your body now – It takes a lot of core strength to dart through trees and land airtime. Start adding ab exercises to your routine as well as leg workouts to support you on your equipment.
• Warm-up before you ski – It’s essential to warm up before any physical activity, especially in cold temperatures. Start with a few small ski exercises, jumping jacks or squats and lunges to get your blood flowing. Once your body is warmed, do a few dynamic stretches to prepare.
• Get the proper equipment – Make sure all of your gear fits correctly and is in good condition to avoid any unnecessary mishaps.

Make the most of your winter season by participating in all that Mt. Bachelor has to offer. Before you hit the slopes, see a professional about any existing injuries to reduce your risk of further complications. At Bend Total Body Chiropractic & Massage, we want you to live life to the fullest year-round, and that includes moving comfortably and freely down green and black diamond runs alike.