Don’t Let Pain Ruin Your Summer Camping Plans

Posted on June 10, 2019 by admin

The prospect of camping and all that it entails — such as setting up a tent, loading and unloading the car, sitting in uncomfortable chairs, and going on hikes — might worry you if you have any back or neck pain. However, this shouldn’t stop you from enjoying a fun and relaxing camping trip with your friends and family! Here are some tips and tricks to give you an optimal and pain-free time around the campfire this summer.

Only Pack What You Need

When you prep your bags and car for camping, only pack what you need. We’re all guilty of overpacking, so make some checklists on your phone to ensure you bring only what you really need. This way, your bag won’t be too heavy and hurt your back and shoulders.

Take Your Time Loading and Unloading

You might be tempted to grab everything all at once when loading and unloading your home, car, or tent to save time. Do yourself a favor and split things up into multiple trips for lighter loads. This will protect you from pulling a muscle or agitating sore body parts. Besides, you’re camping — no need to rush!

Choose the Right Equipment

Camping with a bad back, sore neck, or other aches and pains can be further worsened by sleeping on the rocky ground or sitting on a log. Research which cots and air mattresses are best for your specific concerns, and bring camping chairs with supportive backs to give you proper support around the campfire.

Focus on Accessibility

Think ahead when it comes to walking around your campsite. Before you hit the hay, clear off a path from your tent to the restroom and your vehicle so that you won’t trip and fall during the night. Keep a flashlight or headlamp handy, and set frequently used items on top of a picnic table or somewhere else where you won’t have to bend down and lift up repeatedly.

Don’t Overcompensate Just Because You’re in Nature

When we’re out somewhere surrounded by nature, we might suddenly feel like we’ve been mountaineers and rock climbers all our lives. Unless that happens to be the case, take it easy! Pace yourself and don’t bite off more than you can chew during hikes, climbs, and swims.

Keep Hydrated

Possibly the most important tip is to keep hydrated. During a camping trip, cold brew and beer might be flowing, but water should be your No. 1 beverage, especially if you’re being active and are out in the sun for several hours. Water will keep headaches away and help decrease aches and pains in your body caused by dehydration.

The sun is shining and the great outdoors awaits, so don’t let a sore neck or bad back prevent you from enjoying a good camping trip or two this summer. Contact Spencer Chiropractic today to schedule a consultation or adjustment before your next campout!

Four Dietary Habits to Break if You Have Chronic Pain

Posted on May 14, 2019 by admin

Chronic pain is often a result of inflammation, and your daily dietary habits such as drinking coffee, eating sugary sweets, or having a few glasses of wine can actually affect your pain levels. The good news is that these things are all under your control, so read up on the following dietary habits to avoid and start living a pain-free life!

Caffeine

One or two cups of coffee and a soda here or there won’t completely wreak havoc on sore backs, but excessive caffeine intake can negatively affect those with chronic pain.Caffeine stresses the adrenal glands, which sit in the area of your lower back over each kidney.

The adrenal glands are responsible for the buzz you feel after consuming caffeine, but excess caffeine intake can weaken both the glands as well as the area around them over time. When adrenal glands are weakened, they pull vital nutrients and energy from the ligaments and tendons surrounding them, causing sore, weak, or even thrown out backs.

Alcohol

According to the U.S. Department of Health and Human Services, moderate drinking is defined as up to one drink per day for women and up to two drinks a day for men. If you consume more than a moderate amount of alcohol throughout the week, your chronic pain might be negatively affected. Consuming more than what is considered a moderate amount of drinks might seem like a way to dull pain that you already have, but in doing so, you may accustom your body to the alcohol and develop a greater sensitivity to pain.

An excess of alcohol makes your kidneys work extra hard (they can even feel sore after a night of binge drinking) and puts you at risk for dehydration and the dysfunction of other vital organs.

Sugar

Sugar is notoriously one of the hardest things to give up, not only because of the delicious food it’s in, but because of the instant energy it provides and the short-term serotonin flood we refer to as a “sugar rush.” But cutting down on your refined sugar intake could really do your body good, especially if you experience back pain.Sugar increases inflammation, wreaking havoc on your liver and joints, as well as increasing blood sugar levels leading to the infamous post-sugar “crash” we’ve all experienced.

Fast Food

Although inexpensive, quick, and tasty, we all know that fast food isn’t the best type of food to consume for a healthy diet.Fast foods that are high in advanced glycation end products (proteins or lipids coated in sugars) tend to lead to inflammation, breaking down discs that cushion the vertebrae in the spine and causing back pain.

If you’re concerned about how your diet is affecting your chronic pain, consult your doctor or nutritionist and see if going on an elimination diet could be helpful for you. Replacing poor dietary choices with fresh fruits and veggies, stretching and exercising regularly, and visiting your chiropractor consistently can change your life for the better. Visit Spencer Chiropractic Center orcontact us for a consultation today!

How to Manage Pain While Gardening This Spring

Posted on April 13, 2019 by admin

With Earth Day coming up on April 22, and the sun finally peeking out from behind those trademark Seattle clouds, working in the yard becomes more of a possibility.

If chronic pain is holding you back from planning the perfect vegetable patch, pruning the prettiest rose bushes, or even just weeding the garden, you might need to make some adjustments. Here are some suggestions for how to avoid pain and still get your garden in tip-top shape for spring.

Stretch Before and After

Before and after you start gardening, take a moment to stretch your body. Weeding and planting require a lot of unnatural and repetitive movements, so warming up your muscles and stretching out your spine beforehand and afterward are beneficial.

Lie on your back, pull both of your knees up to your chest, and then extend them one at a time. Minor backbends are another stretch you can do before, during, and after gardening to ease an achy back.

Use Helpful Tools

You can always make gardening easier for yourself by using particular tools.

Raised garden beds decrease the need for repetitive bending, wheelbarrows or garden carts assist with lifting, and wide-handled shears, watering pots, and shovels and garden kneelers and stools can make your gardening session more comfortable.

Lift Correctly

We’ve all heard “Don’t lift with your back!,” but sometimes we need a little reminder.

When you’re lifting, make sure you bend at the knees in a squat position, keeping your back as straight as possible. When bending down to pick something up, consider taking a knee instead of bending at the waist if that’s more comfortable for you. If you’re turning to move something or set something down, pivot your whole body rather than just twisting the top part of your body.

Practicing these methods of lifting and setting things down can do wonders to prevent pain in your lower back and neck.

Switch Up Activities

Gardening is an activity that involves a lot of repetitive motions, such as pulling, bending, digging, and reaching. When done for extended periods of time, these repetitive motions can be harmful and cause injuries.

Switch up your tasks and limit each motion to twenty minutes or so before taking a break, stretching, or starting a new activity.

Listen to Your Body

As always, listen to your body. If your back or neck begins to ache, don’t feel bad about stopping. If the pain persists, set down the garden shears and contact your doctor or chiropractor. Consider yoga, acupuncture, or a series of chiropractic sessions to work on healing.

Contact Spencer Chiropractor today to schedule a consultation!

Exercise Machines That Won’t Agitate Your Back

Posted on March 16, 2019 by admin

If you’re living with a bad back, you might think regular gym workouts are out of the question. However, certain exercises and machines may help you get back to enjoying a pain-free lifestyle while maintaining your fitness.

How Do I Prep for Exercising With Back Pain?

Before you jump in line for a gym membership, you’ll want to make sure that you aren’t at risk for worsening your back pain or aggravating an old injury. Consult your doctor or a chiropractor before attempting any new exercise regimen, and if your back begins to hurt more as you exercise, don’t push yourself. Take things at your own pace and don’t go too hard when beginning to work out.

What Gym Machines Can Help With Back Pain?

Here are a few machines you’ll find at the gym that are low-impact and can help relieve back pain.

Elliptical

Elliptical machines are great for those with back pain because of their low impact on your spine. They provide a great cardio workout with very little stress on your joints, since they mimic natural walking without the jolt of impact once your foot hits the ground. Instead, your feet are gliding, avoiding uneven tracks and painful missteps.

Stationary Bike

Recumbent stationary bikes are excellent for those with lower back pain since the seat provides lumbar support. Upright bicycle machines may be practical for those with spinal stenosis or osteoarthritis, as the forward-leaning position may relieve some stress and feel more comfortable.

These machines strengthen the lower body with little to no impact — but make sure you find another exercise method that will adequately work out your upper body as well.

Weight Machine

Rather than solely focusing on cardio, add strength training to your workout routine to create a well-rounded gym session that will leave you feeling stronger.

If simply looking at weightlifters bend, lift, and drop those heavy barbells makes your back ache, consider weight machines. With weight machines, you can easily adjust the weight to your level, and you’re not required to bend to lift, like with free weights.

Treadmill

For those just starting to work out or returning to the gym after an absence or injury, the treadmill is perhaps the easiest piece of gym machinery to master. The rotating track is easier to navigate than an outdoor track or sidewalk, and has adjustable incline and speed so that you can start off at the pace you’re most comfortable with.

Although running on a treadmill might be too much impact for back pain, a brisk walk is all it takes to get a bit of cardio in. In order to avoid a twist in your torso that could irritate your back, try not to hold onto the side rails — use the treadmill naturally, as if you were taking a walk through your neighborhood.

Returning to the gym or even just getting started with a bad or recovering back might seem overwhelming, but consistent exercise is essential to the healing process. Consult your doctor or chiropractor to determine the right path of exercise for your situation.

At Spencer Chiropractic Center, we’re happy to discuss with you the optimal route toward healing, so contact us today for a consultation!

Four New Year’s Resolutions to Ease Chronic Pain

Posted on January 8, 2019 by admin

Image via Pixabay

The New Year has arrived, and you may feel pressure to come up with several unrealistic resolutions that will eventually do nothing but cause you stress. Instead, you might want to focus on a few goals that are not only manageable, but will also help you feel better as a whole and reduce your pain in 2019.

Try Out Yoga

Yoga is an effective type of exercise that not only works out your body, but calms your mind as well. Taking a yoga class or even practicing a simple sun salutation before you start your day at home will keep you relaxed, stretch out your muscles, and decrease stiffness and pain. Find yoga poses that specifically target painful areas such as your neck or back for a more focused practice.

Drink More Water

Drinking water does wonders for your skin, hair, and overall health. It’s also a great way to ease your chronic pain issues. Spinal discs need water to absorb shock and function correctly, meaning that dehydration can cause neck and back pain. Without the proper amount of water to lubricate your spinal discs, their outer layers shrink, causing swelling, ruptures, and general discomfort. Although medical science does not back a magic number of ounces you need to maintain perfect hydration, a general rule of thumb is to drink half your weight in ounces (for example, if you are 160 pounds, aim to drink 80 ounces of water a day).

Work on Your Posture

Besides making yourself appear taller, leaner, and more alert, keeping good posture can decrease chronic pain. When you slouch, your muscles become stiff as they try to keep your body balanced. Good posture keeps bones and joints in correct alignment, reducing stress on ligaments and allowing muscles to work more efficiently. Try to be conscious of your posture and correct yourself when necessary, especially when sitting for long periods of time in front of a screen or riding in a car.

Take Vitamin D

If you live in the Pacific Northwest, you likely have a vitamin D deficiency. Sunlight is a significant source of vitamin D, so all our rainy and cloudy days may be preventing us from reaping its benefits. Vitamin D regulates the amount of calcium we have in our body, which is critical to maintaining strong bones and joints. Take a multivitamin or vitamin D supplement daily to help decrease bone and joint aches.

As always, if you feel like you need help managing your chronic pain, we recommend that you see a specialist. Schedule a consultation at Spencer Chiropractic Center and let us ease your discomfort and help keep you pain-free in 2019!