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February 2019

Dear Patient:

As I am writing this, there is snow and ice in the forecast, and so I think it’s appropriate to provide some helpful chiropractic tips to help you survive and thrive for the remainder of the winter. These are topics I often discuss with patients so some of it may sound familiar to you.

Shoveling Snow

Our office phone rings a lot after the first big snowfall. Bending and twisting as you carry and toss heavy loads of snow on the end of your shovel can easily herniate a lower back disc. Muscle strains and sprains of the back, neck, shoulders, and legs are common as well. Here are some tips to avoid trouble:

Warm up: Perform a few stretches in the house before going out. Warm and loosen your muscles. Dress in layers and drink plenty of water to stay hydrated. Even though it’s cold outside, your body still needs lots of fluids.
Use an ergonomic shovel: I like shovels with curved or angled handles because they allow you to keep your back more upright while shoveling. Also, (obviously), the more lightweight the shovel the better.
Stand with stability: Stand with your feet at hip-width apart to maintain balance. Wear boots that are non-slip.
Keep the weight close to your body: Hold the shovel close to your body to reduce the leverage and strain on your back muscles. If the snow is deep and heavy, try to shovel smaller or thinner amounts in layers, maybe 2 or 3 inches thick, and work at a moderate pace. Take breaks. It might take longer, but it will also save your back!
Grip strategically: Space your hands apart on the handle to improve your leverage as you lift the snow.
Lift with your legs: (You’ve heard that before!) Bend your knees, not your back, when lifting. The muscle groups in the front and back of your thighs are the largest and strongest in your body, so put them to good use and give your back a break.
Engage your core: Tighten your abdominal muscles when lifting snow. It adds stability to your core and helps protect your back.
Don’t twist: Avoid any sudden twisting and turning of your body when you lift and move the shovel. Move your feet in order to turn your body and then dump the snow.
Don’t fling the snow: Walk to the place where you want to place the snow rather than flinging the snow over to the spot. Turn your feet in the direction you’re dumping the snow. It’s much easier on your body.
Cool down: Once done, stretch, drink more water, maybe take a hot bath in Epsom salt.

Slips and Falls

Please don’t slip and fall! Patches of ice and snow are all around, and sometimes where you don’t expect it or where it’s hard to see. Here are some tips:

Wear the right footwear: Look for winter boots that are slip-resistant. Features such as rubber soles and non-slip tread are helpful.
Be prepared: On your stairs, driveway, or walkway, use salt, sand, or non-clumping cat litter. Try to stay on those paths that have been treated, and don’t take shortcuts where snow isn’t removed or where salt hasn’t been applied.
Be on the lookout: Obviously, avoid icy patches if possible. When in doubt, assume dark and wet pavement surfaces are slippery. Try to be aware that icy areas may be covered by a thin layer of fresh snow or even leaves.
Walk like a penguin: If you find yourself on a slippery area, keep your feet “flat-footed” (place your whole foot down at once – this also slows your walking speed). Take short strides or shuffle your feet forward. Keep your knees slightly bent and feet pointed a little outward. Lean forward slightly.

Use support: Use handrails if available and steady yourself on the door frame of your car when getting in and out of your vehicle
Don’t compromise your balance: Avoid carrying items in your arms if you’re walking on a treacherous surface. Have your arms swinging at your sides for optimum balance.
Don’t be distracted: Avoid walking and using your cell phone as you walk on slippery ground. (Do I really need to say that?)

Keep Exercising – Stay Active

Inactivity is a big issue for many people in the winter months. People often go into something of a “hibernation mode” during these winter months. This is not good – we need to keep moving! It’s easy to fall off your regular exercise routine, especially if it’s something like walking or running outdoors. You can exercise inside at home or at a health club using a treadmill, stationary bike, rowing machine, or elliptical machine. You can walk regularly at a nearby mall – malls sometimes even have walking groups that meet regularly. Just adding more steps to your regular daily routine and making a point of going up and down a flight of stairs daily can make a big difference in your health. Or perhaps a yoga or dance class, an aerobics or spin class, or basketball at the local gym. Moderate exercise 3 to 4 times a week is a good basic schedule to follow. Maintaining your exercise routine helps boost your body’s endorphin production to lift your mood and beat the “winter blues.” It also helps you to burn extra calories so you don’t gain the weight in the winter months as many do.

Sunshine and Vitamin D

Vitamin D, also known as the sunshine vitamin, has been found to be important in many different body functions including bone health. It is mostly made by your body through exposure to sunlight. This is unique to vitamin D since most vitamins come from the foods you eat. Having too much or too little vitamin D in your body can influence the amount of calcium in your bones and thus have an effect on your overall bone health:

Low levels of vitamin D can lead to decreased bone mass (osteoporosis) which can increase your risk of fractures.
Too much vitamin D can lead to calcium deposits in the kidneys (kidney stones), or calcium build-up in other soft tissues like the heart, lungs, and blood vessels.

Since more than 90% of a person’s vitamin D requirement comes from exposure to sunlight, this poses a challenge for people whose exposure to the sun is limited. Especially in the winter, most of us are in the sun a lot less, hence vitamin D levels in our bodies tend to decrease and we may become deficient. But before increasing your intake of vitamin D, it is a good idea to have your blood level checked to see if you are in fact below the normal range. I believe it’s always better to obtain your vitamins from food, so sources of vitamin D are egg yolks or fatty fish such as salmon or mackerel. Also, foods such as milk, soy milk, rice beverages and margarine are often fortified with vitamin D. It is also included in most multivitamins. If you are low in vitamin D and a supplement is needed, I usually recommend 1000 - 2000 IU’s per day. There are studies showing that 4000 IU’s per day is probably the upper limit for most people, so be careful about how much you take because it can have negative effects if taken in excess.

See Your Chiropractor (Me!)

Coming in periodically for a chiropractic tune-up is a great idea. Life is movement, and in a chiropractic treatment, your joints are being moved which helps to keep them healthy and functioning optimally. This also has a positive effect on your nervous system and thus your entire body. And, by being adjusted regularly, you are being proactive in helping to prevent more serious back issues. Plus, you simply feel good after a treatment, right? J With improved posture you stand a little taller, and patients often report that they sleep better following a treatment as well. So, if you are reading this and realizing you haven’t been in for a while, or if you’re having a problem that you’ve been thinking you should see me about, give a call and let’s get you feeling better. Also, we welcome new patients, and they usually come to us by word-of-mouth referral. So, if you know someone who needs good chiropractic care, refer them in and I will do my very best to help.

Yours in good health,

Dr. Dave