It's almost that time again. Fall is a great time of year to celebrate holidays with the family and enjoy the cooler weather. It's also that time of year when many of us overdo with fall preparations. Raking leaves, cleaning out the garden, yard work.....

The state-of-the-art equipment available today for lawn and leaf management can help turn the average homeowner into a lawn specialist overnight. But the use of weed trimmers, leaf blowers and hedge clippers has also been sending many aspiring landscapers right here to see Dr. Mike.

The American Chiropractic Association (ACA) warns that using this equipment can result in back and neck pain, as well as more serious muscular strains and tears if not used properly.

"The repetitive motion that your body undergoes when using such equipment can bring on a whole host of mechanical problems within the body," says ACA Past President Dr. Richard Brassard. "It is essential to operate your equipment properly. If you do not, the pounding your body endures may be multiplied."

Tips On Safely Using Your Outdoor Equipment
Dr. Brassard offers the following tips to help you safely enjoy a productive day in the yard:

• Regardless of what piece of equipment you are using, make sure it has a strap-and that you use it. Place the strap over your head on the shoulder on the opposite side of your body from the device. This will help normalize your center of gravity.
• Be sure to switch the side on which you are operating the equipment as often as possible, and to balance the muscles being used, alternate your stance and motion frequently.
• Take frequent breaks from the activity of the day. Muscle fatigue may be felt when using any of these devices for an extended period of time.
• Consider electric-powered items, especially if you experience back or neck pain, as they tend to be much lighter than their engine-powered counterparts.
• When picking up or putting down your equipment, be sure to bend from the knees, not at the waist. Keep the object close to your body as you lift, not at arm's length.

"While it is critical that you operate your yard equipment safely, it is equally important that you prepare your body for the work you are about to do," explains Dr. Brassard. "Be sure to include a warm-up/cool-down period that involves stretching to help avoid injury."

Simple Stretches For Everybody
Before stretching, there are a few tips to keep in mind. Breathe in and out slowly throughout each stretching exercise until the muscle is stretched to its furthest point. At that point, hold your breath in. When you relax, breathe out. Stretch gently and smoothly. Do not bounce or jerk your body in any way and stretch as far as you can comfortably. You should not feel pain.

Following are a few easy stretches Dr. Brassard recommends for getting the most out of the time you spend in the yard:

• Stand up and prop your heel on a back door step or stool with your knee slightly bent. Bend forward until you feel a slight pull at the back of the thigh, called the hamstring. You may need to stabilize yourself by holding onto a garage door handle or sturdy tree branch. Hold the position for 20 seconds, then relax. Do it once more, then repeat with the other leg.
• Stand up and put your right hand against a wall or other stable surface. Bend your left knee and grab your ankle with your left hand. Pull your heel toward your buttocks to stretch the quadricep muscle at the front of your thigh. Hold that position for 20 seconds, relax and do it again. Repeat with the other leg.
• Weave your fingers together above your head with your palms up. Lean to one side for 10 seconds to stretch the side of your upper body, then reverse. Repeat two or three times.
• "Hug your best friend": Wrap your arms around yourself after letting your breath out and rotate to one side, as far as you can go. Hold it for 10 seconds. Then reverse. Repeat two or three times.

Chiropractic Care Can Help
If you experience pain or discomfort resulting from outdoor equipment misuse, call Dr. Mike right away! It's important to address it quickly.  859-271-5433

Chiropractic Advice for Moms-to-Be

 
                                       

As many new mothers can attest, the muscle strains of pregnancy are very real and can be more than just a nuisance. The average weight gain of 25 to 35 pounds, combined with the increased stress placed on the body by the baby, may result in severe discomfort. Studies have found that about half of all expectant mothers will develop low-back pain at some point during their pregnancies.^1-3 This is especially true during late pregnancy, when the baby's head presses down on a woman's back, legs, and buttocks, irritating her sciatic nerve. And for those who already suffer from low-back pain, the problem can become even worse.

During pregnancy, a woman's center of gravity almost immediately begins to shift forward to the front of her pelvis. Although a woman's sacrum-or posterior section of the pelvis-has enough depth to enable her to carry a baby, the displaced weight still increases the stress on her joints. As the baby grows in size, the woman's weight is projected even farther forward, and the curvature of her lower back is increased, placing extra stress on the spinal disks. In compensation, the normal curvature of the upper spine increases, as well.

While these changes sound dramatic, pregnancy hormones help loosen the ligaments attached to the pelvic bones. But even these natural changes designed to accommodate the growing baby can result in postural imbalances, making pregnant women prone to having awkward trips and falls.

The ACA recommend the following tips for pregnant women:

Exercise

• Safe exercise during pregnancy can help strengthen your muscles and prevent discomfort. Try exercising at least three times a week, gently stretching before and after exercise. If you weren't active before your pregnancy, check with your doctor before starting or continuing any exercise.

• Walking, swimming, and stationary cycling are relatively safe cardiovascular exercises for pregnant women because they do not require jerking or bouncing movements. Jogging can be safe for women who were avid runners before becoming pregnant-if done carefully and under a doctor's supervision.

• Be sure to exercise in an area with secure footing to minimize the likelihood of falls. Your heart rate should not exceed 140 beats per minute during exercise. Strenuous activity should last no more than 15 minutes at a time.

• Stop your exercise routine immediately if you notice any unusual symptoms, such as vaginal bleeding, dizziness, nausea, weakness, blurred vision, increased swelling, or heart palpitations.

• Wear flat, sensible shoes. High or chunky heels can exacerbate postural imbalances and make you less steady on your feet, especially as your pregnancy progresses.

• When picking up children, bend from the knees, not the waist. And never turn your head when you lift. Avoid picking up heavy objects, if possible.

• Get plenty of rest. Pamper yourself and ask for help if you need it. Take a nap if you're tired, or lie down and elevate your feet for a few moments when you need a break.

• Sleep on your side with a pillow between your knees to take pressure off your lower back. Full-length "body pillows" or "pregnancy wedges" may be helpful. Lying on your left side allows unobstructed blood flow and helps your kidneys flush waste from your body.

• If you have to sit at a computer for long hours, make your workstation ergonomically correct. Position the computer monitor so the top of the screen is at or below your eye level, and place your feet on a small footrest to take pressure off your legs and feet. Take periodic breaks every 30 minutes with a quick walk around the office.

• Eat small meals or snacks every four to five hours-rather than the usual three large meals-to help keep nausea or extreme hunger at bay. Snack on crackers or yogurt-bland foods high in carbohydrates and protein. Keep saltines in your desk drawer or purse to help stave off waves of "morning sickness."

• Supplementing with at least 400 micrograms of folic acid a day before and during pregnancy has been shown to decrease the risk of neural tube birth defects, such as spina bifida. Check with your doctor before taking any vitamin or herbal supplement to make sure it's safety for you and the baby.

Many pregnant women have found that chiropractic adjustments provide relief from the increased low-back pain brought on by pregnancy. Chiropractic manipulation is safe for the pregnant woman and her baby and can be especially attractive to those who are trying to avoid medications in treating their back pain. Dr. Nemastil can also offer nutrition, ergonomic, and exercise advice to help a woman enjoy a healthy pregnancy.

Chiropractic care can also help after childbirth. In the eight weeks following labor and delivery, the ligaments that loosened during pregnancy begin to tighten up again. Ideally, joint problems brought on during pregnancy from improper lifting or reaching should be treated before the ligaments return to their pre-pregnancy state-to prevent muscle tension, headaches, rib discomfort, and shoulder problems.

Call your Lexington Kentucky Chiropractor today and set up an appointment for your chiropractic pregnancy checkup.

 (859-271-5433) LifeStyle Chiropractic, Dr. Mike Nemastil 

 148 W Tiverton Way, Lexington KY 40503

---

1. Östgaard HC, et al. Prevalence of Back Pain in Pregnancy. Spine 1991;16:549-52.

1. Berg G, et al. Low back pain during pregnancy. Obstet Gynecol 1988;71:71-5.

1. Mantle MJ, et al. Backache in pregnancy. Rheumatology Rehabilitation 1977;16:95-101. 

Lexington Kentucky Chiropractor

Webster Technique Pregnancy Care Lexington Kentucky Chiropractic

What Can You Do?

Health and Safety

Pregnancy Ergonomics: Your Bed and Desk

Nutrition

How Can Your Doctor of Chiropractic Help?

References

              Stress Relief In Lexington KY

Stress has become a fact of life, and for some, the daily norm. Although occasional stress can help improve our focus and performance, living with chronic stress can backfire by causing anxiety, depression, and serious health problems.

 

Understanding who we are, knowing our major struggles, putting them in perspective, and taking action can help us deal with stress. The following strategies can also improve stress tolerance and help lessen the effects of stress on our health.

 

Regular Chiropractic Care Reduces Stress. Call today to schedule an appointment with Dr. Nemastil to begin your road to a stress free environment. 859-271-5433   drmikesoffice148@gmail.com

Think Positively

“Adopting the right attitude can convert a negative stress into positive,” said Hans Selye, author of the groundbreaking work around stress theory. When optimism is hard to muster, cognitive-behavioral therapy, which trains people to recognize negative thinking patterns and replace them with more constructive ones, can also help reduce the risk of chronic stress and depression.

 

Get Out and Enjoy Nature

While modern civilization has made our lives more convenient, it has deprived us of an essential source of stress relief—connection with nature. Studies show that interacting with nature can help lessen the effects of stress on the nervous system, reduce attention deficits, decrease aggression, and enhance spiritual well-being.

 

“Smell the Roses” for Better Mood

Aromatherapy, or smelling essential plant oils, recognized worldwide as a complementary therapy for managing chronic pain, depression, anxiety, insomnia, and stress-related disorders, can help you unwind. Orange and lavender scents, in particular, have been shown to enhance relaxation and reduce anxiety.

 

Relax with a Cup of Tea

During stressful times, coffee helps us keep going. To give yourself a break, however, consider drinking tea. Research shows that drinking tea four times a day for six weeks leads to lower levels of the stress hormone cortisol. Habitual tea drinking may also reduce inflammation, potentially benefiting your heart health.

 

Laugh It Off

Humor relieves stress and anxiety and prevents depression, helping put our troubles in perspective. Laughter can help boost the immune system, increase pain tolerance, enhance mood and creativity, and lower blood pressure, potentially improving treatment outcomes for many health problems, including cancer and HIV. Humor may also be related to happiness, which has been linked to high self-esteem, extroversion, and feeling in control.

 

Build a Support System

Relationships are also key to health and happiness, especially for women. Women with low social support, for example, are more likely to increase blood pressure under stress. Loneliness may also contribute to stress in both men and women, also leading to poorer outcomes after a stroke or congestive heart failure. On the other hand, active and socially involved seniors are at lower risk for dementia and Alzheimer’s disease. Social support also helps cancer patients to boost the immune system and maintain a higher quality of life.

 

Employ the Relaxing Power of Music

Music, especially classical, can also serve as a powerful stress-relief tool. Listening to Pachelbel’s famous Canon in D major while preparing a public speech helps avoid anxiety, heart rate, and blood pressure, which usually accompany public speaking.
 

Singing and listening to music can also relieve pain and reduce anxiety and depression caused by lowback pain. Group drumming also showed positive effects on stress relief and the immune system. Music therapy can also elevate mood and positively affect the immune system in cancer patients and reduce fatigue and improve self-acceptance in people with multiple sclerosis.

 

To help people deal with stressful medical procedures, music can help reduce anxiety before surgery. When played during surgery, it can decrease the patient’s post-operative pain. Aiding recovery, a dose of calming music may lower anxiety, pain, and the need for painkillers.

 

Calm Your Mind

In recent decades, many forms of meditation have gained popularity as relaxation and pain relief tools. Focusing on our breath, looking at a candle, or practicing a non-judgmental awareness of our thoughts and actions can help tune out distractions, reduce anxiety and depression, and accept our circumstances. In cancer patients, meditation-based stress reduction enhances quality of life, lowers stress symptoms, and potentially benefits the immune system.

 

Guided imagery, such as visualizing pictures prompted by an audiotape recording, also shows promise in stress relief and pain reduction. Based on the idea that the mind can affect the body, guided imagery can be a useful adjunct to cancer therapy, focusing patients on positive images to help heal their bodies.

 

Give Exercise a Shot

To get the best of both worlds, affecting the mind through the body while getting into good physical shape, try exercise. In one study, a group of lung cancer patients increased their hope due to exercise. Exercise can also reduce depression and improve wound healing in the elderly. 

 

No matter what stress-relief methods you choose, make it a habit to use them—especially if you feel too stressed out to do it. As someone once said, the time to relax is when you don’t have time for it. 

Chiropractic Coupon Lexington Ky

Chiropractic Coupon Lexington Ky

 

Are Your Kids Safe?

Author // Tim DeCanio, DC, DACNB

Labels: Children's Health & Wellness, Chiropractic, The Outer Womb, Issue #15, Author Tim DeCanio, DC, DACNB

Most people are surprised to find out that the first stress placed on a child’s neck and back is during the birthing process. An estimated 60-90 lbs. of force is used on an infant’s neck during “normal” delivery. Do you think this could cause damage to your child’s spine and nervous system? Fact: The nervous system controls every cell and organ (heart, lungs, brain, stomach) in your body. Equally surprising is the fact that 26% of children surveyed at school reported a history of back pain.

Have you watched your child play outside or with their friends? They run, jump, fall, roll, and tackle every day. Many adults that come to a chiropractor’s office show evidence of childhood injuries that can be the cause for their pain today. Do you think it is too early to teach your kids to take care of their teeth? When do you think it is a good time to have your child’s spine checked for serious signs of spinal imbalances or misalignments?

Appearing in Issue #15. Order A Copy Today

Fortunately, Chiropractic has had many positive results in children with common childhood problems. Problems like headache, scoliosis, asthma, colic, ear infections, asthma, and even some cases of behavioral problems respond well with chiropractic care. In fact, a recent study showed that children under chiropractic care suffered fewer ear infections than those whose parent took them to medical care alone.

Are chiropractic adjustments safe for children? Absolutely! Because a child’s skeletal system is still developing, only light pressure is needed to adjust a child’s spine. The few minutes you invest in your child’s spinal checkup may save them needless suffering now and in the future.

How can I tell if my child has spinal imbalances?

Just as it is important that you have your children’s teeth checked by a dentist, it is also important to have their spine checked regularly for proper development. Use the following list to check for spinal imbalances:

1. Have your child bend over with arms dangling forward. When you run your hand over his or her spine, does it curve from side to side?
2. Look at your child from the rear, does one shoulder blade stick out or appear to be higher than the other?
3. When looking at your child from the rear, is one ear higher than the other?
4. Does your child’s back appear to be humped or rounded?
5. Do your child’s clothes fit properly; are hems and waistbands of skirts or pants even?

These “home evaluations” are just a few indicators why your child may need chiropractic care. Please find a doctor of chiropractic on the ICPA website, www.icpa4kids.org, and have your baby checked as early as possible. Many potentially serious spinal disorders may be caught early and possibly prevented.

How about my infant?

You can also observe your baby to check for spinal imbalances:

• When your baby is lying on his back, does his head seem to tilt to one side?
• Does your baby prefer breastfeeding on one side?
• Does your baby arch her back when crying?
• Is your baby slow to develop adequate neck strength to hold his head up?

An estimated 60-90 lbs. of force is used on an infant’s neck during “normal” delivery. Do you think this could cause damage to your child’s spine and nervous system?

This article appeared in Pathways to Family Wellness magazine, Issue #15.

View Author Bio.

- See more at: http://pathwaystofamilywellness.org/Chiropractic/are-your-kids-safe.html#sthash.HGR51tKV.dpuf

 

 Alternative Uses For Dryer Sheets

1. Dusting: used dryer sheets can knock the dust off nearly any surface, including furniture, blinds, car interiors, baseboards/molding. Also works for sawdust and drywall compound.
2. Keep bugs away: Tuck some in your picnic basket or under lawn furniture to repel bees from your juicy flesh and encourage them back to the flowers, where they belong. You can also rub a sheet directly on your bare s...kin to discourage would- be buggers from leaving their mark.
3. Keep your clothes fresh: tuck a few fabric-sheets in your drawers to keep that ‘just-washed’ smell happening for weeks. Throw one in your dirty clothes hamper to prevent any rampant, residual odors from escaping into your bedroom.
4. Scrub your showers: Lightly wet a used dryer sheet, and scrub to remove soap build-up and mineral deposits.
5. Freshen your home: Place (or tape) a dryer sheet on your HVAC vents to scent the air circulating through your home. You can even place one alongside your filter in your central heating unit to distribute the scent. Also works on ceiling fans, and on the back of box/portable fans.
6. Reduce static cling: Pat your self with a sheet to combat static on your clothes, stockings, and even long hair!
8. Clean your laundry room: When you finish drying a load, hold on to the dryer sheet, and wipe down the inside of your dryer’s drum, your lint trap, the outside of your washing machine and dryer, and scrub away any excess or spilt laundry detergent.
9. Scrub the bugs from your car: Summer drives often equal insect gut polka dots all over your auto’s body and windshield. Simply wet your car down, and use a dryer sheet to scrub away carnage with ease.
10. Wipe up hair: The cling of a dryer sheet is perfect to wipe up pet hair from your furniture, or even your own hair from your bathroom.
11. In your shoes: Toss a dryer sheet in the toes of your shoes to minimize odors and prolong the just-purchased smell.
12. While traveling: Place a few dryer sheets in between items in your suitcase to keep both your clothes fresh and to prevent your items from picking up any mustiness from old luggage.
13. In your crafts: Use dryer sheets to add texture to cards, scrapbooks, etc. Also use for reinforcement in appliqué and quilting work.
14. For diapers: Keep your used dryer sheets in your diaper bag, and roll one up in the diaper to prevent odors before you have to chance to throw it away.
15. In the kitchen: Soak cookware with burnt or baked-on food in warm water, with a dryer sheet or two. Makes clean-up easier than you’d expect. Also works on cook tops and dingy cabinet doors.
16. Clean paint brushes: Soak your used paintbrushes in warm water with a dryer sheet, and that pesky latex paint will come off in under a minute.
17. In books: placing a dryer sheet in new books or photo albums will keep them smelling fresh, and can combat the musty paper smell of used or old books. Also works as a killer bookmark.
18. In toilet paper: Roll up a dryer sheet in your toilet paper roll. Each time you spin, it releases a little freshness into your bathroom.
19. As you sleep: keep a fabric-softener sheet in your pillow case and under your mattress or mattress pad for sweet dreams of summer all year ‘round.
20. While sewing: use a dryer sheet to store your needles while threaded to keep them from tangling, for paper piecing whilst you quilt, and for backing for embroidery.
21. Repel rodents: Use dryer sheets to keep out mice, skunks, squirrels, rats, etc from your basement, garages, boats, campers, and clubhouses.
22. In your car: stash dryer sheets under your car seats and floor mats, and in your glove box and trunk for fresh scents as you travel.
23. At work: Hide dryer sheets in drawers, behind computers, and in cabinetry to keep your workspace fresh, and combat your co-workers awful perfume or stale cigarette scent.

24. In you vacuum cleaner: Place a dryer sheet in your vacuum bag or dust containment unit. As the hot air moves as you vacuum, you’ll bulk up your cleaning efforts. (Make sure this is in NO WAY a fire hazard)
25. In storage: tuck dryer sheets in your rarely used items such as luggage, camping gear, sports equipment, or specialty craft or kitchen items to prevent the inevitable smells of basements, attics, and garages.
[Dryer sheets are chemical products, so read the safety label on all your packaging. Using an ecologically alert product such as Method will guarantee safer results]

 

Chiropractic Lexington KY

We are happy to announce that Joy Tussey has joined our staff! 

Here is a brief introduction....        

Let me introduce myself..... I was born and raised in Whitley County.  I have worked in the health care field for many years and I love it! It has always been my desire to assist others in obtaining a healthy lifestyle.  To ensure I provide the best care possible I maintain continuing education training and hold multiple degrees and licensure in the medical field.

I discovered massage therapy after suffering a back injury. I was told by doctors and physical therapists I would never be able to work again or have a normal life without pain and limitations. I started researching avenues for recovery and discovered massage therapy and its great benefits for patients suffering from injuries similar to mine. Massage worked! I was able to take back my life through massage. Today I am healthy and leading a full active lifestyle. 

Now I want to give back by sharing the benefits of massage with others who can benefit from chiropractic and massage.  Massage changed my life. If you are looking for a relaxing massage to relieve stress or a medical massage to address pain from a fall or injury, this is the perfect place for you. Our friendly staff is here to assist you with your healthcare needs. 

Check out website for a massage special!  I look forward to meeting everyone!  www.lschiro.com

859-271-5433

Tips to keep your car clear of ice and frost during these wintry days!

Keep your headlights clear with car wax! Just wipe ordinary car wax on your headlights. It contains special water repellents that will prevent that messy mixture from accumulating on your lights – lasts 6 weeks.

Squeak-proof your wipers with rubbing alcohol! Wipe the wipers with a cloth saturated with rubbing alcohol or ammonia. This one trick can make badly streaking & squeaking wipers change to near perfect silence & clarity.

Ice-proof your windows with vinegar! Frost on it’s way? Just fill a spray bottle with three parts vinegar to one part water & spritz it on all your windows at night. In the morning, they’ll be clear of icy mess. Vinegar contains acetic acid, which raises the melting point of water—preventing water from freezing!

Prevent car doors from freezing shut with cooking spray! Spritz cooking oil on the rubber seals around car doors & rub it in with a paper towel. The cooking spray prevents water from melting into the rubber

Fog-proof your windshield with shaving cream! Spray some shaving cream on the inside of your windshield & wipe if off with paper towels. Shaving cream has many of the same ingredients found in commercial defoggers. Shaving cream will also help prevent the bathroom mirror from fogging up during a steamy shower.

De-ice your lock in seconds with hand sanitizer! Just put some hand sanitizer gel on the key & the lock & the problems solved!

Sitting At Your Desk ..... Take A Break!

For those of us who sit for long periods of time here are 21 ideas to get you inspired to Get On The Move! Remember you do not need to do all 21.... Pick the ones best suited to your schedule.

1. Take hourly breaks.  Get up and go for a quick walk to a co-workers desk, break room for a
     cold drink of water, up and down the hall...

2. Stretch or move in place. Touch your toes, march in place, wiggle those limbs.

3. Take a meeting mobile! Take a walk with your co-worker while you brainstorm. Great for 
    stress, fitness and creativity!

4. Take the stairs when possible.

5. Forget phone and email. When possible walk that memo to a co-workers desk. 

6. Walk at lunch. Use half your lunch time to eat and the other half to walk. Round up a few
    co-workers and make it a weekly date!

7. Work on you math skills! Get a pedometer and add up those steps. 10,000 per day is a great 
    goal.

8. When possible ride your bike, walk or run to work. If you live to far away try parking 
   farther and use the extra steps toward your daily exercise.

9. Stop at the gym or local park for exercise on the way home

10. Set those alarms ahead in the morning! Wake up early and exercise with a DVD. Get 
     moving and feel the difference!

11. Schedule your goals for the week on Sunday night. That way you have a better chance of 
      meeting them. Take it a week at a time.

12. Set alarms on your computer or cell phone to remind you to take a break and exercise.

13. Use your exercise time to stand up and move around your office. File, straighten your desk, 
     don't just roll your chair to the copy machine or filing cabinet. Use the time to get on your 
     feet!

14. Walk when you talk. When you are on a call on your cell phone... walk while you talk!

15. Love your Tupperware! Bring your lunch and add chopped fresh veggies. Gives you more 
      free time to exercise.

16. Keep a stash of dry fruits or nuts at your desk for a quick healthy snack.

17. Forget the coffee and load up on herbal teas. 

18. Get a reusable water bottle and keep it at your desk. Drink one bottle before lunch, one 
      before you go home and one at the end of the day.

19. Limit the sweets passed around the office. Reach for the dried fruits and nuts.

20. Schedule your meals. When scheduling your fitness on Sunday night work out your meal 
     plans as well. Don't forget to include snacks.

21. Skip restaurants when possible.  Restaurant food is loaded with extra sugar and salt. Better 
      to bring leftovers or simple meals from home.

Combat the cold weather with these 

great deals on Chiropractic and Massage!

LifeStyle Chiropractic, 148 W Tiverton Way, Lexington Ky 40503
Dr. Mike Nemastil
859-271-5433
Conveniently located on the corner of Man o' War and Nicholasville Road

Preparation for Outdoor Winter 

Activities Prevents Injury

                       

When snow, ice and frigid weather blast into town, watch out, says the American Chiropractic Association (ACA). Winter recreational activities and chores can pose problems for the outdoor enthusiast whose body is not in condition. Winter sports like skating, skiing and sledding can cause painful muscle spasms, strains or tears if you're not in shape. Even shoveling snow the wrong way, clambering awkwardly over snow banks, slipping on sidewalks and wearing the wrong kinds of clothing can all pose the potential for spasms, strains and sprains.

Simply walking outside in the freezing weather without layers of warm clothing can intensify older joint problems and cause a great deal of pain. As muscles and blood vessels contract to conserve the body's heat, the blood supply to extremities is reduced. This lowers the functional capacity of many muscles, particularly among the physically unfit. Preparation for an outdoor winter activity, including conditioning the areas of the body that are most vulnerable, can help avoid injury and costly health care bills.
Shoveling snow can also wreak havoc on the musculoskeletal system. The ACA suggests the following tips for exercise of the snow shoveling variety:

• If you must shovel snow, be careful. Listen to weather forecasts so you can rise early and have time to shovel before work.
• Layer clothing to keep your muscles warm and flexible.
• Shoveling can strain "de-conditioned" muscles between your shoulders, in your upper back, lower back, buttocks and legs. So, do some warm-up stretching before you grab that shovel.
• When you do shovel, push the snow straight ahead. Don't try to throw it. Walk it to the snow bank. Avoid sudden twisting and turning motions.
• Bend your knees to lift when shoveling. Let the muscles of your legs and arms do the work, not your back.
• Take frequent rest breaks to take the strain off your muscles. A fatigued body asks for injury.
• Stop if you feel chest pain, or get really tired or have shortness of breath. You may need immediate professional help.

After any of these activities, if you are sore, apply an ice bag to the affected area for 20 minutes, then take it off for a couple of hours. Repeat a couple of times each day over the next day or two.

If you continue to feel soreness, pain or strain after following these tips, it may be time to visit Dr. Mike for a chiropractic adjustment. If you experience a fall during winter activities be sure to schedule a check up!  Give us a call at 859-271-5433 to schedule. www.lschiro.com

View in FEMA Multimedia Library



Winter weather is arriving at a fast pace. Are you prepared for power outages, travel emergencies and the hazards of winter?

Every home and vehicle should have an emergency kit for bad weather and unforeseen emergencies. Watch this video from FEMA for an easy way to prepare a simple kit for those winter blues.

Watch out for black ice on your outside stairs, porch, sidewalk and walkways. If you do take a spill this winter be sure and call to make an appointment with Dr. Mike for an adjustment!