• Make sure your shoes fit properly-the balls of your feet should rest exactly at the point where the toe end of the shoe bends during walking.
• Move your arms freely, in coordination with the opposite leg.
• Don’t stoop your head or look down as you walk.
• Don’t carry weights or dumbbells, which are better used as a separate part of your exercise regimen.
• Walk briskly, with purpose.
• Stay hydrated by drinking 10 eight-ounce glasses of water throughout the day.
• If possible, walk on a cushioned or rubberized surface. Grass is another good option, but watch out for hidden dips or holes in the ground.

If following your walk, you experience more than a little soreness, consult your doctor of chiropractic.

Article from American Chiropractic Association

Now that spring is here, the warmer temperatures and large to do lists that have been generated throughout the winter months have many of us anxious to begin the process of spring cleaning. The lifting, bending, climbing, trimming, and other activities that come with cleaning the insides of our homes and working outside on the lawns and gardens makes our bodies more susceptible to injury. It is important to make sure that you are taking the proper steps to keep your spine healthy as you begin your spring cleaning activities. Below are tips on the proper lifting technique.

When lifting:

• Use your legs with a straight back to lift heavy objects. You should bend at your knees and not at your waist
• Keep the object you are lifting close to your body
• Do not twist at the waist. Instead, move your feet to turn your body when moving objects
• When you get tired, rest
• Start slowly. It is best to work on building up your tolerance to activity, especially if you have been inactive during the winter months.
• Don’t be afraid to ask for help when lifting heavy objects.

If you or someone you know has suffered an injury due to spring cleaning, please contact our office to schedule an appointment. Let us help you return to your activities as quickly and effectively as possible.

Toting these bags around with us all day – which can easily weigh 15 pounds or more – can also lead to upper back problems. And since you might not notice the pain until later, when you’re working out or sitting at your desk at the office, the source of the pain often remains a mystery as the problem gets worse and worse.

The American Chiropractic Association recommends that handbags weigh no more than 10 percent of the owner’s body weight, but doctors point out that the rule was made assuming the weight would carried distributed evenly across your back, like when wearing a backpack.

Handbags that will be carried with the straps over only one shoulder should generally weigh less than 10 percent of your body weight to avoid injury. Also remember to switch the side you’re carrying it on often, and walk with correct posture, keeping your head and shoulders aligned and upright.