With fall planting and pruning on the horizon, many of us are eager to turn our gardens and spruce up the yard. Minding your posture as you work will help prevent injuries and ensure that you're able to enjoy the fruits of your labor. Here are a few tips I always remind my patients to keep in mind:
If you find that you've over-done-it in the garden, we're here for you. Seek help from Dr. Dukes and her experienced team of professionals. She'll help you determine the severity of your issue and work to ensure quick recovery.
Call today (814) 752-2524.
Combine stress, repetitive activities and poor posture, and what do you get? Tension headaches.
Dr. Dukes revealed the most common contributors: poor posture, constantly looking down at your cell phone, working on your laptop in your home office all day, driving for hours without rest, playing video games for hours, chronic jaw clenching, and poor sleep posture.
Dr. Dukes explained that, “these activities overstretch the muscles on the back of your neck and weaken them, increasing your susceptibility to tension headaches. The second part of the problem is that using any muscle too much leads to pain and, often, results in tension headaches.” Episodic tension headaches come on quickly and are fairly painful. “They are usually associated with stressful events adn tend to be subside once the stressful event is over.” Chronic tension headaches can recur daily. They may come on as you wake up or after a long day of work or activity. “The muscles in your neck and scalp tend to stay contracted,” she says. “Pain and tightness develop on both sides of the head, in the forehead and at the base of the skull.”
Dr. Dukes recommends minimizing tension headache contributing factors by:
Minimizing stress: Try to avoid or limit stressful events.
Taking breaks: Limit the time you spend looking down at your phone. Take breaks on long drives.
Adjusting the way you sleep: Try sleeping on your back or on your side with a body pillow and your neck in neutral posture.
Exercise and stretch: Use a therapy cane or a hard therapy ball to massage out or stretch your neck and shoulder muscles.
Avoid clenching: If you have trouble avoiding this behavior, seek a dentist knowledgeable about temporomandibular joint (TMJ) syndrome.
What about rubbing your temples when a tension headaches starts to build — does it help? “Muscle tension varies, so rubbing on your temples may not bring relief,” says Dr. Bang. “But rubbing on the tender spots, or trigger points, in your neck and shoulder muscles can help.”
If tension headaches don’t go away after trying these suggestions, it may be time to seek professional help from Dr. Dukes and her experienced team of professionals. Call today (814) 752-2524. Reach out to Dr. Dukes. Schedule your consultation and learn how Chiropractic can help you.
Did you know that water is part of every cell in your body? Good spinal health begins with good hydration. Dehydration can cause limited mobility, decreased flexibility, and pain.
From the time you get up in the morning you are putting pressure on your spine, compressing and decompressing the discs that lie between each vertebra.
If you don’t drink enough water, your body becomes dehydrated and your discs lack proper fluid pressure resulting in limited mobility, pain, and an increased risk of back injury. You may not even notice the typical signs of dehydrations such as headache and lethargy, but even lower levels of dehydration can cause serious problems in the body, especially if it is prolonged. Soda and other soft drinks do not supply the amount of water that is necessary for the body.
Water is the best way to hydrate your body, but it isn’t the only way. Foods like watermelon, lettuce, spinach, and soups are great sources of hydration. Herbal teas can also provide the body with the right source of water as well. Drinks with caffeine are not as effective since the caffeine can have a diuretic effect.
If you have constant or frequent back pain the answer could be dehydration and, you can change that. If you’re paying proper attention to hydration and find yourself still feeling aches and pains, reach out to Dr. Dukes. Schedule a consultation and learn how Chiropractic care can help you get back to living life on your terms. 813-752-2524
Prevent Travel-Related Aches & Pains
With many of us traveling once again, Dr. Dukes reminds you to keep your overall health and well-being in mind. Travel can be tough on your body. Altered sleep, long hours in a car or plane can leave you stressed, tired, stiff, sore or worse.
Prolonged sitting and lousy sleep can wreak havoc on your body. Keep these tips in mind, they'll help you minimize travel-related aches, pains and strains:
- Move Around. Sitting in the same position for a prolonged period puts a great deal of stress on your spine and joints. Get up, move around and stretch frequently. When you're unable to get up, pump (bend and straighten) your legs and feet periodically.
- Leg Positioning. Long car and airplane rides can be tight and uncomfortable. Keeping your feet and knees at a right angle helps keep stress off the lower back.
- Support your Low Back. Good support for the lower back is vital. Bring a back roll or small pillow to put behind your lower back for support.
- Support your Neck. Consider investing in a U-shaped neck pillow to allow your neck to rest, and to keep your neck from being strained if you happen to fall asleep. Be aware of your posturing and try to avoid slouching.
- Choose Water. Remember that alcohol, tea, and coffee are diuretics that can encourage dehydration. Water will rehydrate the body and help to prevent circulatory problems.
- Schedule Smart. It takes work to get proper rest while traveling.
Following these simple tips will help you enjoy more relaxing, healthful travel. If you do find yourself feeling a out-of-sorts, reach out to Dr. Dukes. Schedule a consultation. 813-752-2524
When injured, your body begins the healing process naturally through inflammation however imbalances in your immune system may cause your improperly stay ‘on’, continually creating more inflammation in response to the existing inflammation.
Most patients are surprised to learn that left unchecked, chronic inflammation can lead to a host of issues exhibited through symptoms such as: joint pain, weight gain/inability to lose weight, complexion/skin problems, high blood pressure,
respiratory conditions (asthma, allergies, congestion) or digestive issues (irritable bowel syndrome, indigestion).
The good news is that you can reboot your immune system and find relief through non-drug / non-invasive treatment options. Many of my patients have found success by following a 3-step course of care:
1.Regular chiropractic adjustments are key to reducing cytokines that, left unchecked, cause inflammation to run rampant.
2.Pulse Electromagnetic Field Technology is cutting-edge technology that we use to help suppress inflammatory responses at the cell membrane level typically resulting in reduced pain symptoms and increased range of motion.
3.Lifestyle changes are the final step to preventing chronic inflammation from recurring. Regular exercise, proper sleep, good nutrition, hydration and smoking cessation
Following this powerful course of care allows most patients to attain levels of wellness they never thought possible. If you feel that you may be suffering from chronic inflammation, make health your top priority and call Dr. Dukes at (813) 752-2524 to schedule your wellness consultation today.
Many of us have experienced shooting pains that extend through the legs and even into the feet. The pain passes, to return. Often, worse than before. It’s easy to self-diagnose incorrectly and assume that you have Sciatica. Often misdiagnosed, Sciatica is unique requiring specific treatment protocols to mitigate the debilitating effects. The good news is that Dr. Dukes can help you find relief.
WHAT IS SCIATICA?
Any situation in which the sciatic nerve is compromised by undue pressure can lead to Sciatica. Your sciatic nerve is the longest nerve in your body running from your lower back, downward through your buttocks, and deep into the back of each leg. Besides controlling your lower leg muscles it also provides sensation to your legs and soles of your feet. Those suffering from Sciatica feel persistent pain along their sciatic nerve.
Symptoms may range from tingling, dull aches, numbness, burning sensations and sharp pain. Symptoms usually affect one side of the body and are typically not attributed to a specific injury. Prolonged sitting, sneezing, coughing, or other sudden movements may cause intense symptom flare-ups.
TREATING THE CAUSE
Dr. Dukes works to find and treat the cause of your pain naturally by relieving pressure on the nerve. Patients often report that conventional treatments prolonged the problem by simply masking the symptoms with pain medication or muscle relaxants. While they found some pain relief, they struggled to get back to normal activities. Remember, taking pain medications only covers up a symptom, rather than treating the cause so that you can get back to living life on your terms.
Not all of us will be able to prevent Sciatica, but following a few healthy habits can increase your chances:
Keep moving, avoid sedentary lifestyles
work to maintain a healthy weight
use proper lifting technique
work on proper posture
avoid prolonged periods of sitting
WHAT TO DO NEXT
Any pain in the lower back that limits your movement or stops you from enjoying life requires attention. Your first step is to schedule a consultation and wellness exam with Dr. Dukes. She'll help you learn the cause and then you'll work together to learn your treatment options to get you back living life on your terms.
Make health your top priority, call Dr. Dukes at (813) 752-2524 and schedule your wellness consultation today.
Keeping your spine in line is more important than most of my patients realize. Just as a healthy spine can help you live your best life, an unhealthy or weak spine may lead to a host of painful issues.
Good Spine Health Benefits
Spine Health is Essential
The bottom line is that your spine health affects your whole body. This is why it’s essential to have good spine health. Dr. Dukes can help you reap these benefits.
Some of the best ways to acquire a healthy spine are:
Risks of Poor Spine Health
Back and neck pain are obvious symptoms but did you know that an unhealthy spine can lead to poor digestion, increased risk of cardiovascular disease, increased risks of falls and accidents, migraines and headaches as well as reduced immune system function.
If you want to live life on your terms, call Dr. Dukes. Schedule a consultation. She will help you acquire and maintain good spine health so that you can do just that today and all your tomorrows.
Despite medical advancements an emphasis on health and wellness, Americans have a shorter average life expectancy than almost all other high-income countries. In fact, the U.S. ranked 31st in the world for life expectancy beginning in 2015.
Thankfully for us, this has more to do with poor habits than it does with environmental factors or medical advancements—adhering to healthy lifestyle can boost the quality and length of your life by a decade or more.
A study from Harvard University’s T.H. Chan School of Public Health, which was over 30 years in the making, has managed to narrow down the top five habits and priorities you should work into your everyday life. And, they mirror this guidance Chiropractors have been providing for more than 125 years.
I encourage you to ‘dare to be different’ and adopt these 5 common sense habits that will keep you living life on your terms longer:
•Focus on eating whole foods like fresh fruits and veggies; avoid processed foods.
•Move your body everyday; no time for a full workout today? Evening walks can be just as effective.
•Strive to maintain a comfortable, healthy body weight.
•Drink in moderation (if you drink); no more than 1 glass per day for women or 2 for men.
•Avoid smoking and tobacco
If you or a loved one would like to live a long, healthy life, talk to Dr. Dukes. She can advise you on the best habits and means of living longer naturally – without addictive drugs nor invasive surgeries.
It's obvious that sky-rocketing healthcare costs are out of control. Patients, insurance companies and even the government is seeking ways contain healthcare costs while maintaining quality of care. The good news is that a 4-year study published in JAMA Internal Medicine medical journal revealed that chiropractic is a cost-effective option for health care with benefits that extend beyond just the basic neck and back pain. In a time where we are faced with rising medical costs and an opioid epidemic, utilizing conservative, non-pharmaceutical treatment options is vital. Chiropractic has been proven both safe, and effective. Additionally, patients of chiropractors report a high level of satisfaction with the care they have received.
The studies key findings revealed that those initiating treatment through conservative chiropractic care for back-pain specific treatment, the cost & time savings were substantial:
While more extensive care is sometimes needed, by beginning with conservative, non-pharmaceutical care, you reduce your chance of needing opioid medications or surgery. You also avoid the associated side effects, lengthy recovery time and risks that accompany them. Plus, with medical costs rising, this study shows you will also most likely reduce your overall health care costs.
If you or a loved one are experiencing back or neck pain, talk to Dr. Dukes about how chiropractic can help. Dr. Dukes will perform a complete exam and, if appropriate, will develop a treatment plan to address your condition. In addition to spinal manipulation, nutrition, modalities, and rehab exercises, Dr. Dukes can order additional testing as well as provide a referral to another health care provider if needed.
About 14,000 children are treated for backpack-related injuries every year. Overweight, improperly fitted or improperly worn backpacks can cause neck, back and shoulder pain along with arm tingling and numbness.
When used properly, backpacks evenly distribute the weight of the load across the body, reducing potential health risks.
Here's checklist to help you keep your student safer:
Using Backpacks Wisely:
If your student is struggling to get the backpack on or off, leans awkwardly while wearing the backpack, is experiencing neck or back pain, numbness or weakness in the arms or legs, talk to Dr. Dukes. An ounce of prevention might just help you avoid pounds of agony. www.DukesChiropractic.com
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