Summer is here and that means an increase in activity...and also an increase in back injuries! Many of us are getting back outside: playing sports, gardening, and starting up an exercise plan. The stress and fatigue increased activity puts on your body can lead to issues and injuries. Chiropractic care can help you recover, and our health and wellness tips can help you have a healthier summer! 

So many of us are planning the summer trip but still want to stay safe and healthy. If you suffer from back pain and are preparing to take a long car trip this summer, seeing a chiropractor can help. At Forest Park Chiropractic & Acupuncture, we use a variety of natural, non-invasive techniques to help patients with back trouble as well as boosting your immune system. We use spinal manipulation to realign the vertebrae of the spine and improve range of motion for our patients.

We also teach our patients how to perform stretches and exercises that can strengthen and loosen their muscles while they are en route. We recommend stopping in several weeks before leaving so we can treat any pre-existing conditions that could impede your ability to enjoy your road trip.

Summertime Tips                    

1. Get your daily dose of vitamin D. By spending 15-20 minutes in direct sunlight, you can increase your vitamin D levels. The right amount of vitamin D can boost your mood, decrease fatigue, and help to regulate bone strength, prevent osteoporosis, and give you more energy!

2. After you've spent your 15-20 minutes in the sun, apply sunscreen liberally on your entire body. Don't forget your lips, ears, and even the backs of your hands! Be sure to use a sunscreen with an SPF of 30 or higher and apply every 80 minutes. We also suggest you read the label to make sure your sunscreen is free of harmful ingredients like OMC, PABA, and 4-MBC, benzophenone-3 and homosalate. These ingredients have actually been linked to an increased risk for skin cancer. Remember to apply sunscreen on both cloudy and sunny days!

3. One thing we love about summer is farmer's markets! There are a number of fruits and vegetables that are locally available, so get out and take advantage of not only the health benefits, but also how delicious fresh fruits and veggies are!  Or try growing your own organic herbs, berries, and vegetables. Plus they are great snacks while in the car.

4. Staying hydrated is always important, but especially so in the summer heat. Take frequent breaks when working out. It is easier to suffer from dehydration in the hot summer months, particularly if you are playing sports or exercising outside. Drink water before you head outside to prevent dehydration. If you're already thirsty, you might already be dehydrated!

And if your long care ride is taking you to the beach, here are some tips to keep in mind while relaxing ocean side.

5. Get up and take a walk – Just like I commonly tell patients to get up from their desks at work for at least 10 minutes every hour, you need to keep that rule in mind at the beach as well! Take advantage of the beautiful weather and break from your office and get your body moving! Barefoot walking (aka "grounding")  in the sand has numerous health benefits for the spine and nervous system.

6. Don’t look down at your book – We all love catching up on summer reading at the beach, but arching your neck forward while reading your books may cause problems in your cervical spine. You can combat this by holding your book closer to eye level while keeping your head and neck upright.

7. Try not to spend too much time laying on the sand face down – this popular sun tanning position can be a potentially harmful position for your spine because it can cause stress on the vertebrae in your lower back and neck. Keeping your head in a neutral position, or lounge chairs with a cutout for your face can help prevent stress on your spine!

8. Drink plenty of water - Our intervertebral discs are the shock absorbers for our spine. Keeping hydrated helps to nourish your spinal discs since they are primarily made up of water.

9. Show your feet some love: Did you know that wearing shoes with little or no foot support can cause the knees to turn in, misalignments of the pelvis and poor posture? Tendons and muscles in your feet, hips, ankles, knees, and back can also become overused without proper support. Reduce the toll on your body – skip the flip flops this summer, or purchase a pair with a firm arch, a thick sole and good traction.

10. And most importantly, make sure you RELAX - Stress builds up in our body and causes dysfunction in our body and nervous system. Relaxation techniques like meditation and deep breathing (along with regular chiropractic adjustments) help reduce and manage the stress that builds up in our body and nervous system. When we reduce the stress in our bodies, they can heal and function better!

We can help you achieve your wellness goals, and it's important to make healthy choices in your everyday life. We want you to enjoy your upcoming summer vacation. To make an appointment for diagnosis and treatment, call us today at 513-742-0880. We’ll be happy to help!

To learn more health and wellness tips, just ask during your next appointment!