7 Ways to Ease Your Back Pain Without Painkillers

Back pain is a big deal. In fact, so big, it costs Americans at least $90 billion a year in medical and non-medical expenses and has affected an estimated 59 million Americans in the last three months. We're here to help. Try these seven simple, effective and drug-free ways to improve your back pain:

1. Get regular chiropractic adjustments. Chiropractic is proven to effectively treat back pain. Non-invasive and gentle chiropractic adjustments help to restore function and structure without the dangerous risks of surgery or drugs. (A study in the journal Spine revealed that many, if not most, back surgeries fail and often leave a patient in more pain.)
2. Increase core strength. Your core plays an important role in back pain and strain. A strong core will reduce the amount of strain on your lower back. Pilates, lifting and bodyweight exercises are great ways to increase your core strength.
3. Don’t become dependent on a back brace. Your doctor of chiropractic may prescribe a back brace for lower back pain, which can be an excellent tool for helping to temporarily relieve some symptoms. But it’s critical you avoid depending on your back brace entirely. Overuse can cause your core muscles to weaken, putting your back at increased risk for injury and strain. Your main focus should be in on finding the root of the problem and strengthening your core muscles.
4. Practice excellent posture. Your posture affects more than how you look. Good posture helps to maintain proper alignment in the spine, reduces stress on ligaments, prevents muscle strain and conserves energy, among other benefits. Ask your chiropractor for tips on how to improve your posture.
5. Apply ice and heat. Ice and heat can help with the pain. Ice can also help reduce swelling after an injury. If you've sustained an injury, the typical recommendation is ice for the first 48 hours before switching to heat.

6. Improve your flexibility. Flexibility can help release tension and stress in your back. Carefully stretch the major muscles groups and be sure not to overdo it. If you have any questions, ask your chiropractor for tips on stretching.
7. Check your mattress, pillow and sleeping position. These three things can have a detrimental effect on your spine and your level of pain.
   • Mattress: Your mattress shouldn't be too soft or too firm and should offer uniform support from head-to-toe.
   • Pillow: Choose a firmer foam pillow that fills the space between your ear and the bed, and keeps your spine in a neutral position.
   • Sleeping position: Always avoid sleeping on your stomach; it removes the curve in your neck and places pressure on your brainstem. Sleeping on your back provides the least amount of pressure on your spine.

Did you know that chiropractic can help with more than just back and neck pain? Visit www.FranklinChiropractic.com to learn more about chiropractic care.

Perfecting Your Posture During Your Daily Habits

Driving, texting, sitting at a desk or even walking a dog all have one thing in common—posture.

You may not actively think about it, but how your body is positioned throughout the day greatly contributes to your overall health. How you sit, stand or move your body can lead to chronic back pain, headaches, and possibly poor circulation in your legs and feet.

What Is Good Posture?

Good posture is your body putting the least amount of strain on supporting muscles, bones, joints and ligaments. Proper posture is just one element of good spinal health, encouraging the brain to communicate more effectively with the rest of the body.

How to Improve Your Posture During the Day

Adopting healthier posture habits and at-home ergonomics can improve your overall health. These practices can provide more efficiency in daily tasks and an improved quality of life. Good posture isn’t just limited to standing or sitting. Training your body when you sleep, watch TV, stand in line or even text is important.

Here are a few tips for improving posture during your daily routine:

Netflix and chill. Who doesn’t love a good movie in bed? However, binge watching can do a number on your spine. Add a pillow behind your back for added support, or underneath your knees to relieve any stress on your neck, legs and back.

Sleep tight. Sleep posture is important since you put so much pressure on your spine. Regardless of sleep position, always use a pillow with enough thickness so that your head maintains a neutral position.

Back - Only 8 percent of people sleep on their backs. Sleeping on your back is the best option, because it puts no extra pressure on your head, neck or spine. Use a pillow to keep your head slightly elevated and aligned.

Side - Sleeping on one’s side, especially with the knees drawn up in a fetal position, can help open up the joints in the spine and relieve pressure by reducing the curvature of the spine.

Stomach - Approximately 7 percent of people sleep on their stomachs. Unfortunately, this position can aggravate the spine and other medical conditions. Avoid it if possible.

Supermarket sweep. You can practice perfect posture anywhere! Standing in line while at a grocery store, or any store, is a great time to think about your posture, learn to notice how you regularly stand and make note to avoid slouching. Position your feet shoulder-length apart and let your arms hang naturally at your sides. Keep your weight on the balls of your feet. This will allow your body to naturally align and evenly distribute your body weight.

Texting. Text neck is real and a result of having bad postural habits. While texting or cruising through social media, position your phone at eye level. This will help reduce the amount of pressure being applied to your neck and spine. And remember, while a great starting point, changing your habits isn’t quite enough! That’s where chiropractic comes in. Incorporating routine adjustments can help improve posture, increase flexibility, and prevent backache and muscular pain.

An 8-Minute Workout to Restore Your Flexibility & Strength

Getting back into a regular exercise routine after the holidays can take a lot of work. Because of this, your body may have lost some strength and flexibility in your joints. Enjoy this quick 8-minute workout to help restore muscle memory and strength.

Knee Tuck

1. Start by lying on your back with your legs extended. Keep your arms straight and to your sides.
2. Bring your knees to your chest while keeping your hips to the ground.
3. Hold for 8-10 counts. Repeat 4-6 times.

Straight Leg Crossover

1. Start by lying on your back with your legs extended. Keep your arms out to your sides.
2. Lift your left leg toward the ceiling. Then, slowly lower your leg to the right side while crossing your other leg over your body.
3. Hold for 8-10 counts and repeat 4-6 times on each side.

Swimming

1. Start by lying face down on the floor with your arms extended past your head.
2. Lift your right hand and left leg slightly off of the ground.
3. Keep your body straight and your stomach pulled into your spine.
4. Return to your starting position, and repeat with your left hand and right leg.
5. Continue for 30 seconds.

Always consult with your doctor or chiropractor before adding new workouts into your routine, especially if you have a serious medical condition, physical limitations or experience chronic pain.

Can ‘Giving Back’ be a Way to Better Health?

If you’ve ever overextended yourself, burning the candle at both ends to serve others, you’ll understand the spirit of National Volunteer Month. Organizations across the U.S. recognize millions of faithful volunteers during the month of April. It’s an opportunity to offer thanks for the hours of service leading to the propagation of a myriad of non-profit charities while fueling the message that volunteering has merit.

According to the Corporation for National and Community Service Office of Research and Policy Development, volunteers have greater functional ability, have lower mortality rates, and experience less depression than other individuals. A report from the organization says that research has targeted various age groups, finding that older individuals get more mental and physical benefits from volunteerism than younger volunteers do.

An article in Science Daily cites research at the University of Exeter Medical School showing the improved mental health experienced by those with a commitment to volunteerism. In addition to the 20 percent lower rate of mortality compared with non-volunteers, longitudinal cohort studies report better satisfaction and less depression. The research, led by Dr. Suzanne Richards, shows that adult volunteering among Australians is highest, with 36 percent, compared to Americans and Europeans.

When asked their motives, participants responded most often with “giving something back” to their communities or to charities that had supported them in the past. Sometimes volunteerism is for the purpose of work experience or for a social outlet, the report says.

Hit the Brakes!

The benefit to your health is maximized when you volunteer 100 hours per year or more, the Corporation for National and Community Service (CNCS) research shows. But how much is too much?

The CNCS points out a “volunteering threshold,” meaning there is a certain amount of service that grants you the greatest number of positive by-products. But giving more of your time doesn’t get you any more direct feedback. You need to commit to a fair level of volunteerism -- at least a few hours per week -- but to simply keep it in high gear doesn’t benefit anyone. Above a certain amount of time per week, you aren’t reaping additional benefits; however, individuals who volunteer for two or more charities show a 44 percent lower mortality rate over a five-year period than others.

An article in Science Alert says you have to take your foot off the gas sometimes and slow down. Dr. Tim Windsor from Australian National University Centre for Mental Health Research led a team of researchers who collected data from 1,000 individuals age 60 and older. While moderate volunteerism resulted in improved mental health, those who volunteered their time more than 15 hours per week had lower feelings of well-being and reduced mental health.

“The findings indicate that we need to make sure that volunteers aren’t being overburdened,” Dr. Windsor said. “Adequate government and community support of the volunteer sector is important to ensure that the burden of responsibility doesn’t fall to just a few, but is shared by many.”

Baby boomers up to their mid-50s are volunteering at a higher rate than earlier generations did at the same age, and it doesn’t look like it’s ending soon. The most active volunteers seem likely to continue the trend, and luckily, baby boomers are a motivated group who can help solve some of the country’s most challenging social problems.

Time in the Body Shop

If pain is something you live with, there are steps you can take to alleviate symptoms, and it may mean an increase or a decrease in how much time you give to others.

Research by the Corporation for National and Community Service shows that people in pain can decrease the pain’s intensity by offering to volunteer for others in the same boat. Serving their peers who have chronic pain can decrease some of the disability and depression that occurs while coping with illness.

The social part of spending time with and for others has perhaps the most positive effect. But while the sense of purpose contributes to healthy attitudes, you may be putting physical health risks into overdrive. Part of it depends on what type of volunteerism you have in mind.

If you’re a wilderness leader, your fitness level needs to be assessed in advance. If it involves backpacking with a 40-pound load, you want to build up to that. You aren’t a mule, and your back wasn’t designed to carry a large amount of weight. If you don’t build strength in your leg muscles, you risk injury from misalignment to long-term back strain. In the case of one of these problems, the best treatment is a visit to your chiropractor.

Are you a volunteer caregiver? It’s more than chatting with a patient -- it can be a tough job with physical demands. Again, you’ll get a lot more mileage out of your body if you’re lifting properly and getting help with heavy lifting. Ask your chiropractor for advice before taking on a commitment that contributes to joint dysfunction. Looking out for others doesn’t mean not looking out for yourself. Make sure to fill your own tank first!

Taking Care of Your Little Athlete

Over the past 22 consecutive years, participation in high school sports has been on the rise. And it’s estimated that three out of four American families with school-aged kiddos have at least one playing an organized sport! Undoubtedly, it’s great that kids are more active out on the court and on the field, but with all that activity, there comes, of course, the risk of injury.

Reactive vs. Proactive Care

In the United States, we’re often reactive when it comes to our healthcare—meaning, we’ll head to the doctor after we’ve gotten an ear infection or sprained an ankle. At Franklin Chiropractic & Accident Clinics, Inc., one of our goals is to show people the incredible benefits of proactive and preventative healthcare—which is why we encourage people to begin care before experiencing pain or an injury.

Spot an Injury or Weakness Before it’s a Problem

Chiropractic care is a great tool for preventing long-term health issues, which is why it’s critical kids are seen throughout the season, not just when an injury has occurred—or even worse, years later when the pain has become unbearable. 

Pinpointing the Problem

A good chiropractor can also help to locate the problem before it becomes a long-term issue. Recently, Dr. Franklin treated a high school track athlete, who suddenly began experiencing intense knee pain. Shortly before seeing Dr. Franklin, the patient had begun a new training regimen at a sports facility to work on speed and agility.

As you gear up for the practices and games, find some time to visit your chiropractor for a spinal evaluation, and keep up with your treatment throughout the season and beyond. Your body is your biggest and best asset!

The Importance of Your Cervical Curve

These days many people like to use a mouthwash and there is a huge range of options to choose from.

The key to choosing the right one for your needs is being clear about what you are using it for.

Many people opt for mouthwash because they want to have fresh breath.

But many mouthwashes contain alcohol which can cause the mouth to dry. It’s best to minimize the chances of suffering from dry mouth as it can increase your risk of tooth decay and gum disease.

Therefore if you want fresh breath, a breath spray or drops may meet your needs better.

Another reason for using mouthwash is when you’ve been told you have a gum disease such as gingivitis. In this case, you’ll need to choose a mouthwash that contains ingredients known to kill the bacteria that cause gingivitis.

If you like to use a mouthwash that improves your oral health, use one that contains fluoride.

Read the directions of your mouthwash and make sure you spit it out.

Don’t assume that the most expensive mouthwashes are best. Think carefully about your needs and check the ingredients.

Your dentist will be able to advise you on the best choice of mouthwash.

Just Breathe (Your Way to Better Core Strength!)

Are you a shallow breather? Turns out, most of us are.

Shallow breathing can greatly impact your respiratory muscles, create tension in the body, undermine your posture and compromise core stability. It’s important to practice deep-breathing exercises frequently to retrain the body. There are also plenty of core-specific exercises and other breathing techniques you can look into as well.

Let’s take a look at a simple one.

How-To: Core Strengthening Breathing Exercise

This easy breathing exercise can help strengthen the muscles in your abdomen and lower back—a great addition to any stretching routine!

1. To get started, lie down comfortably, feet flat with your knees bent. Make sure your lower back is flat on the floor and not arched.
Place your palms against your lower abdomen and inhale deeply, relaxing as you do so.
2. As you exhale, contract your muscles, sucking in your stomach like you’re pulling your belly button towards the spine.
3. Continue alternating between inhaling and exhaling, feeling the muscles tense and relax in your abdomen, pelvis and lower back.

What Heart Healthy Foods to Eat

It’s hard to believe heart disease is still the leading cause of death in the United States, especially with all we know about preventing this silent killer. One of the most important components in your prevention arsenal is a heart healthy diet. Rather than getting really specific with a diet, it can be easier to look at the big picture and eat as healthy as possible.

Juicing Veggies and Fruits

Juicing is an ideal form of nutrition because it starts with eating large quantities of raw food. This means the body receives maximum amounts of nutrients consumed with minimal calories. Juicing vegetables and fruits makes it much easier to consume ideal quantities of them throughout the day, while allowing your body to extract and utilize the most nutrients.

Other heart healthy foods to consider:

Raisins

These petite bites help prevent inflammation and gum disease, two factors that contribute to heart disease. Kids love them because they have just enough sweetness and a meaty texture many people crave in a snack. Grab a handful of organic raisins next time you need an afternoon pick-me-up.

Fish

Studies show that adding fish to your diet twice a week or more can lower your risk of heart disease by as much as 30 percent, due to the good work done by a fatty acid called Omega-3. Omega-3’s prevent blood clots, lower blood pressure and prevent irregular heartbeat. But keep in mind, not all fish are created equal. Where your fish comes from is important, too. Fish caught in cold waters, such as salmon from Alaska, have much lower levels of dangerous mercury than those from warm waters, like catfish or tilapia.

Walnuts

The walnut, a funny looking, flavorful nut, delivers a powerful blow to heart disease. A recent study performed at Penn State University showed the oil found in walnuts fortifies the strength and function of blood vessels, an important factor in preventing heart disease. Snack on them between meals, add them to healthy salads and sprinkle them into your morning oatmeal.

Avoid Salt

Salt can be tough on your ticker as it increases blood pressure. In fact, a recent Harvard study blames one of every ten American deaths on salt. Avoid canned and processed foods, which both have added salt. Preparing meals at home is great way to control the quality of your ingredients and keep sodium intake down.

Make a Plan

We understand that not everyone can just hop into the kitchen and prepare a healthy, delicious meal after a long day at work. That’s where meal planning comes in. Sitting down for a few minutes to plan out the meals for your day or week will save you money at the grocery store and ensure you’re making meals that are good for everyone’s heart.

4 Ways to Get Your New Year’s Resolution Back

If you kick-started a resolution for 2020, it’s time to check in with yourself. No matter what your resolution was—work out more, kick a smoking habit, eat healthier, spend more time with family, get organized, you name it—it’s easy to have a lot of motivation at first but then lose steam as time goes on. If you really want to make your resolution work, set aside some time each month to take stock of what you’ve accomplished and where you might need some nudging. Here are some tips to get you there:

Make Sure it’s the Right Fit

Are you struggling big time with your resolution? Did you make a few days and leap off the wagon? Maybe this resolution isn’t for you right now. Reevaluate why you chose this goal: Is this really what matters to you in this moment or are you just choosing “lose weight” because you always do?

Think long and hard about what’s important to you, and think outside the box! A resolution doesn’t have to be something involving eating better or working out—it could be committing to reading one book a month, a weekly dinner date with your partner or laughing more. Make it about whatever matters to you.

Baby Steps for Success

Take a second look and see if you bit off more than you can chew. For example, if you really wanted to start working out and your resolution was to hit the gym four times a week for hour-long sessions—you probably made too big of a jump to start. Instead, commit to walking 5 miles a week for the first month or 20-minute gym sessions three days a week. 

It’s much easier to make smaller, easy-to-swallow adjustments at first and then move onto bigger goals. You’ll feel good as you meet your own expectations, making it easier for you to up the ante as you go.

Cut Yourself Some Slack

Sometimes it’s easy to be hyper critical of yourself—but often no good can come from this. When you feel like you slipped on your resolution, it can feel like you failed altogether, and this might cause you to head back to old behaviors. If you slacked a bit on your goals, who cares?! Your resolution, your life, your rules. Give yourself a break and give it another chance. And, like we said, make sure you’ve chosen a goal you can achieve.

Get Specific About It

Research has found that the more detailed and specific you are about your goals, the more likely you are to stick with ‘em and achieve ‘em. Ask yourself questions like: What do I want to accomplish? Who does this benefit? Where will I work on my goal? When would I like to reach my goal? Why is this goal important to me? If you struggle answering some of these (especially your “why”), then maybe it’s time to head back to the drawing board.

Should I Use Heat or Ice for Pain?

Did you get hurt during your workout? It’s time to grab the heating pad… or the ice pack… or both—who even knows! There’s a lot of confusion when it comes to using heat or cold to help treat common exercise injuries like strains, sprains, pulled muscles, shin splits, knee injuries and tenderness. Let’s put an end to it once and for all! Here’s your temperature care breakdown, so you know when it’s time to sing a song of fire or one of ice.

Ice, Ice, Baby

As a general rule, always choose ice for injuries and inflammation. Cold restricts blood flow and reduces inflammation and swelling. Whenever there’s bleeding in underlying tissue—think sprains, strains or bruising—ice treatment is the way to go. You can use cold therapy in two ways: immediate or rehabilitation.

Immediate treatment: helps prevent the injured area from becoming stiff by reducing tissue fluid.

Rehabilitation: aims to restore normal function to an affected area by reducing pain and spasms, which in turn allows for better movement.

If you have bad circulation, then cold therapy probably isn’t for you. If you apply ice for too long (or directly!) then skin, tissue or nerve damage becomes a possibility. Folks with cardiovascular disease should always consult with their doctor before using cold therapy.

Turn Up the Heat

Usually, heat is the best method for relaxing—whereas ice restricts blood vessels, heat opens them, increasing blood flow to an affected area. This is perfect for most aches and pains, and it’s also really great for repairing damaged tissue since increased blood flow stimulates healing. Minor stiffness and tension can usually be relieved with about 15-20 minutes of heat therapy.

Do not feel the burn! When using heat therapy, you want to keep a nice, even warmth. If you have swelling or bruising, heat isn’t the right call. Never use it near open wounds, and for people with heart disease or hypertension, always ask your doctor before using this treatment.

The Ultimate Treatment

When it comes to injuries caused by physical activity, cold and heat are super beneficial, but they’re not long-term solutions. A healthy musculoskeletal system is critical to overall health and healing, affecting how the entire body functions. Regular adjustments of the spine help return the body to a normal state, reducing tension and pain by utilizing the body’s natural healing process. Choosing chiropractic as the first line of defense once injured decreases the likelihood of surgery and further injury!

How To: 3 Breathing Techniques to Help Relieve Stress

The way you’re breathing says a lot about how you feel. If your breathing is shallow, you may be angry. If it’s extremely heavy, you may be worn out from a hike or other strenuous activity. And when you experience shortness of breath, it may be that you’re anxious, which should be addressed right away, before it accelerates from concern to panic.

The good news is that you can regain control with something as familiar as your breathing. An online fact sheet from the American College of Cardiology advises you to interrupt the buildup of anxiety in order to avoid more serious reactions and, ultimately, damage to your health. For starters, the article instructs you to lie down, if possible, or at least be seated and relax your shoulders.

Then you may want to try some of these suggested breathing techniques designed to reduce stress:

Diaphragmatic Breathing

While lying on your back, place one hand on your chest and the other hand on your belly. Breathe in, pushing up on your belly, paying attention to the rise of your belly hand. Then, as you exhale, feel the hand on your belly sink as the air leaves the lower lungs. With experience, you can learn to do diaphragmatic breathing from a standing position.

Pursed Lip Breathing

Place your arms in front of you on top of a table or desk and lean forward. Keeping your lips pursed and fairly closed, breathe in through your nose for approximately 4 seconds, and exhale out your mouth for 6 to 8 seconds.

Alternate Nostril Breathing

Placing a finger over one side of your nose, close one nostril and begin by breathing out, then in the same nostril. After each breath cycle, which is one exhale followed by one inhale, switch sides. Perform 5 to 9 rounds of this exercise, always inhaling through the same nostril you just exhaled through.

Air it Out in Advance

You don’t have to wait until anxiety gets the best of you to reap the benefits of relaxation techniques. Deep breathing is effective as a daily practice, regardless of your circumstances. When you make it part of your routine, you’re more likely to return to a calm inner place when you encounter discord with the boss or a family member, or find yourself caught in a traffic jam.

An article in Harvard Health points out the benefits of breathing techniques to inhibit natural reactions such as the “fight or flight” response that occurs when everyday problems such as money issues or getting cut off on the freeway are unavoidable. Individuals who don’t foster a calm surrogate for stress may be, instead, fostering illness. High blood pressure, which is a major risk factor for heart disease, is one of the detrimental results of a life filled with anxiety.

“The stress response also suppresses the immune system, increasing susceptibility to colds and other illnesses,” the article says.

Practice the techniques 10-20 minutes per day, Harvard experts suggest. Your goal is deeper, calmer rhythms directing your focus. And it exceeds the need to just reduce physical responses to negative emotions. Breathing exercises also can serve to feed your soul, made plain by an attitude poised by acceptance and calm -- not overreaction and hostility.

You can further minimize the effects of stressors with practices such as yoga, meditation, acupuncture and chiropractic care. Taking a holistic, multi-pronged approach to your health is an effective means to address the complex nature of anxiety without the need for medication.

Just as stress and anxiety are forces of nature, the best way to handle them is with the natural tools you can access from regular visits to your chiropractor. When you apply the expert advice you get from your practitioner and practice regular breathing exercises, you avert the health risks resulting from long-term anxiety and you stand to improve your attitude by airing out a growing level of negative emotion.

If you haven’t taken early steps to make relaxation a part of your life, you can hope for fast-acting results that includes accepting things as they come. But don’t hold your breath.

Chiropractic and Chronic Sinusitis

Can chiropractic help you if you suffer from chronic sinusitis? Some folks who experience chronic sinusitis do experience great relief when getting regular chiropractic adjustments. So how does it work? There are a number of ways chiropractic care can help.

First and foremost, regular chiropractic adjustments improve spinal motion and health. The better the spine moves, the better opportunity your nervous system has to function optimally and without interference. The nervous system is the foundation of your health. It’s the system through which the brain communicates with your body and its systems, and vice versa. The nervous system running optimally gives you the best chance of overcoming sinusitis.

Regular chiropractic adjustments help support the flow of the lymphatic system. The lymph system carries waste throughout the body and allows it to dispense the waste appropriately. When the lymph system is not flowing optimally, waste can back up; if the waste system is backed up, it is reasonable to infer that maintaining an optimal state of health will be harder. We are exposed to germs consistently in life, so it is imperative that our body can efficiently rid itself of waste.

Chiropractic adjustments have been shown to boost the immune system. The immune system is your defense line keeping sickness and health crises at bay. It’s imperative that this system be in tip-top shape in order to keep you healthy and also hold off possible irritants within cavities from being chronic issues.

There are also manual techniques over the actual sinus cavities that chiropractors can perform that patients often find helpful in loosening fluid congestion and assisting in clearer breathing or pressure release in the head. The adjustment itself tackles a variety of symptoms and may improve the body’s overall ability to ward off infections prior to occurring.

If you suffer from chronic sinusitis or know someone who does, consider seeing the doctors at The Joint Chiropractic. They may be able to help you help yourself naturally decrease some of the symptoms.

Ways to Slow Down, De-Stress and Actually Enjoy the Holidays

Stress can be a big part of the holidays—and it doesn’t have to be. While we know chiropractic can help you feel less stressed, we also love to share other ideas that’ll help you enjoy each day of your life more. See if you can weave any of these ideas into these next couple of weeks of the holiday season. 
 

Re-Organize Your Priorities

We often get lost in a laundry list of things we think we need to do, but in reality, we just simply don’t need to do most of it. Take a look at your list of holiday commitments and to dos and cut back. Focus on the things you really love and leave it at that.

Take a Break from Social Media

While we’d hate to see you go, sometimes a break can really slow life down. If you notice that you’re reaching for your phone and tapping that blue icon every time you have a moment of down time, it’s probably time for a social vacation. You’ll find you’re more present and relaxed. And you’ll stop comparing yourself to the Joneses. Come back after the holidays!

Cut Back on Excess Gifts and Slow Down Gift Giving

It can be easy in our culture to go overboard on gifts, especially for the kids—and then what happens? There’s a flurry of wrapping paper and it’s all over before you’ve even had a moment to take it all in. Take a step back from making sure there are “enough” gifts under the tree and focus on enjoying the act of giving and receiving. When you and your family are exchanging gifts, slow it down by having each person open one gift at a time. Take breaks for a walk, snack or even a favorite holiday movie; then come back to open more.

Head Outside

“There’s no such thing as bad weather, only bad clothing.” This Norwegian saying couldn’t be more true! The cold alone shouldn’t prevent you from getting outside! We know that spending time outdoors and getting some physical activity can have a profound effect on stress. Bundle up and head out for a walk first thing in the morning—or in the evenings when many homes will have their holiday lights aglow.

Practice Mindfulness

Mindfulness means that you’re in a state of active and open attention to the present moment. Gosh, we all could use more this during the holidays, right? Often in the hustle and bustle, we don’t take time to actually enjoy all the wonderful moments. A few simple things you can try: Eat slowly and savor the flavors; shop slowly and carefully; put down the phone and just take in the environment around you; listen—really listen—when a loved one is speaking to you; sit back and think about everything you have to be grateful for.

Are You Doing Self-Care All Wrong?

When you think of the phrase “self-care,” what immediately comes to mind? Maybe a candle lit bath, a sweet treat, a relaxing massage.
For some people, these are definitely ways to feel good, calm and cared for. However, that’s not all self-care is. Over the last few years, self-care has become a three billion dollar industry, and that really muddies the water. It’s crucial that you’re able to separate between the things that you need (not the things you’re told you need), and the things that you want, so you can find out what self-care means for you. Today, let’s take a look at that process!
(And trust us, you are more than worth the effort.)

What Is Self-Care

According to The University of Buffalo’s School of Social Work, self-care “refers to activities and practices that we can engage in on a regular basis to reduce stress and maintain and enhance our short- and longer-term health and well-being.” So… bath bombs and massages… that can be a part of it! But look a little deeper; what is it that you need in order to be and stay well?

It’s All About You

Realistically, figuring out what you need can be hard. Self-care, itself, can be hard. And it’s not always pretty. Sometimes it’s taking the time out of your busy schedule to eat something healthy that makes your body feel good. Sometimes it’s making that doctor’s appointment you’re a little scared to make. Sometimes it’s saying no to a night out, even if it makes you feel guilty, because you’ve been tired lately and know you need the rest.
Self-care is advocacy. It’s taking the reins of your own physical, mental, emotional and spiritual health —whatever that means to you—and if you don’t know what that means for you, self-care is making sure you take the time to figure that out.

How To Get Started

If you’re someone who doesn’t even know where to start, don’t worry. For the next few days, go throughout your daily life. Keep in a journal or notebook all the prominent things you do, think and feel during the day. Really think about your life and the role you play in it.
Then, begin to make a list. Put two or three things (don’t overwhelm yourself!) that greatly impact how you feel and function (whether you’re currently honoring those things or not), and one by one, begin making small changes. For instance, if you find that you’re tired all the time, and that it’s really impeding on your life, add that to the list. Think of a few ways that you could make room for quality sleep, the things you will have to make peace with sacrificing and also the gains you will make with each day. Maybe you’ll have to do some research; maybe you’ll need to consult a professional.
The journey will be different for each person. The crucial thing is that you follow it through until you find methods and strategies that work for you.
Because you are important and you deserve to be happy.

5 Answers to Your Most-Asked Chiro Questions

It’s true—the number of patients across the globe who’ve reaped the benefits of chiropractic care is now the highest it’s ever been. Amazing, right? And while that means more and more people are finding relief and embracing the importance of spinal health, it also means curiosity is at an all-time high. Let’s take a look at some of our most frequently asked questions!

Is Chiropractic Safe?

Very much so! Chiropractic has an excellent safety record. It’s a conservative, all-natural approach to healthcare that avoids invasive procedures or addictive drugs. In fact, malpractice rates between chiropractors and other healthcare professionals are very different—our malpractice premiums are only a small fraction of the cost compared to those for medical doctors.

Can I Adjust Myself?

Please don’t! Your chiropractic physician has years of training, education and experience under their belt and is a pro at adjusting your spine safely, correctly and accurately. A chiropractic adjustment versus bending and twisting yourself certain ways to “crack your back” are very different things—in fact, self-joint manipulation can be pretty counterproductive and sometimes dangerous, making an already unstable spine even worse.

Are All Patients Adjusted the Same Way?

No; every person is different and has his or her own unique needs. At Franklin Chiropractic & Accident Clinics, Inc., our doctors of chiropractic evaluate each person’s spinal issues and symptoms and develop an individual treatment plan that best addresses that specific patient’s concern.

What Causes that Popping Sound During an Adjustment?

We know that sometimes it can make people nervous, but in reality, the “popping” sound you hear during a chiropractic adjustment is nothing to be worried about. This sound is painless and completely harmless. It’s caused by natural gases in your body rushing to fill the partial vacuum that’s created when your joints shift. It’s not an indicator of any problems. In fact, not all adjustments make a sound! Pretty cool, right?

Why Should I Go to a Chiropractor?

It’s a common misconception that chiropractic only helps people with back pain—and while the American College of Physicians does recommend conservative care, like chiropractic, first for back pain sufferers, that’s not the only condition it may help! Chiropractic is helpful for a wide variety of health problems. It helps improve nerve system function, which in turn, encourages the body to heal.

Your Guide to Easy Neck Pain Relief

When you’re in pain, it can take away from every other aspect of your life.
Time with family, your social life, hobbies, even your work—it’s so hard to focus, to really get through the day.
Not to mention, well… it hurts. And neck pain is its own special sort of suffering. We know how hard it can be, and we’re here to help you. Let’s run through it: why you’re in pain, what’s causing it, and what you can do.
Here’s how you can start feeling better right now.

Let’s Talk About Your Pain

Do you work a desk job? Have you been in a recent car accident? Maybe you just text a lot and you’re constantly looking down at your phone.
Depending on the cause, neck pain can come in a variety of different forms and severities—from a pinched nerve to whiplash or postural problems to major injury.
If you’re reading this guide, chances are you know this kind of pain well, and it’s not just central to the neck, but can affect the shoulders and even cause headaches. It can be relative to one spot or it can radiate and fan across your whole upper body, including the arms. You may also experience numbing of the arms, muscle weakness and mobility issues.

Sound Familiar?

According to the American Chiropractic Association, here are some of the most common neck pain instigators:

• Injuries and Whiplash
• Growing Older
• Osteoarthritis
• Spinal Stenosis
• Degenerative Disc Disease
• Poor Posture/Daily Habits

How Do I Know if It’s Serious?

When you type “Neck Pain” into Google, one of the most frequently asked questions that pops up is “Is a sore neck a sign of cancer?” Rest assured—that’s actually pretty rare. In fact, neck pain is something that will likely affect most adults at one point during their lifetimes. It’s nothing out of the ordinary, but… that doesn’t make it normal.
Simply put: It’s serious. Any amount of pain is serious.
That nagging tension? That knot on the top of your shoulder? It’s all a big deal, because the truth is that we’re not meant to live in pain.

5 Natural Ways to Ditch Neck Pain

So, what can you do to feel better? A lot of people reach for those muscle relaxers or anti-inflammatories, which can actually do more harm than good. Here are some all-natural methods that may be able to help you out.

Anti-Inflammatory Foods

Not only does inflammation make your muscles more susceptible to pain and injury, but it can also slow down the healing process. When your neck is inflamed, it limits your range of motion, overall strength and flexibility. Since food fuels the body, and can be some of the best medicine around, consider adopting an anti-inflammatory diet that will do the body good.

Inflammatory

• Refined sugars and grains
• Processed meat and red meat
• Alcohol and soda
• Packaged foods
• Margarine, shortening, lard

Anti-Inflammatory

• Green, leafy vegetables
• Wild-caught salmon
• Bone broth
• Healthy fats like organic, unrefined coconut oil
• Probiotic foods (yogurt)
• Fermented foods

 

ICE Therapy

For tension and muscle soreness, ice therapy is a great form of pain relief! Cold restricts blood flow and reduces inflammation and swelling. Whenever there’s bleeding in underlying tissue—think sprains, strains or bruising—ice may help! But keep in mind, too much cold can hurt you. Don’t put bags of ice or packs directly on the skin, because that could risk skin, tissue or nerve damage. Instead, wrap it in a soft towel and set it on the area in question. And remember—no longer than 20 minutes a session!
Note that if you have bad circulation, then cold therapy probably isn’t for you. People with cardiovascular disease should always consult with their doctor before using cold therapy.

Essential Oils

Many people find success using essential oils topically when they’ve got sore or strained muscles—and it’s definitely worth looking into for natural pain relief. Depending on what kind of pain it is, there are a variety of options to choose from. Here are only a few!

• Peppermint Oil: Cooling and anti-inflammatory
• Lavender Oil: Relief from pain and swelling
• Sandalwood: Tension relief

But wait! Here’s a little bit of essential oil best practice. Most oils must be diluted with a carrier oil, like coconut or almond. There are some oils you can apply “neat” (directly on the skin), however, do your research first and test a small part of your skin to ensure you don’t have a reaction. Also, the essential oil industry is incredibly unregulated; be sure to purchase from a well-known brand that sells certified therapeutic grade oils. For individual recipes, take to the web! There are tons of tutorials you can find on YouTube as well as recipe guides provided by the brand you purchase your oils from.

Bedtime Neck Support

The kind of pillow you use absolutely has the ability to hurt or strain your neck. It’s time to invest in a quality pillow. Look for one that’s made of firmer foam and materials that press back, effectively supporting the head. It’s also crucial that your pillow contours to your head, neck and shoulders, offering built-in cervical support.
Pillows that support your cervical spine actually look a lot different than the ones you’re used to seeing. The center cavity provides support for both your head and neck. This can help you avoid experiencing or exacerbating headaches, neck sprains and strains, tingling and numbness in the arms and hands and more.

The Text Neck Stretch

A common reason for neck pain? Excessive texting! As you look down at your phone, it can push your head forward and hunch your shoulders. This puts strain on the spine and may result in headaches, neck pain, shoulder pain and loss of lung capacity. Of course, working on your posture is key, but stretching can be important too! Let’s open it back up with a quick stretch that may help you find relief:

1. Sit or stand with your hands behind your head.
2. With your elbows out, slowly squeeze your shoulder blades back.
3. Bring your head and shoulders backward, arching the upper middle back.
4. Hold this position for 10-20 seconds and then slowly release.

 

What If It’s Not Enough: Fixing the Root Problem

The tips listed above will help you manage your symptoms, and they’re great for temporary relief, but honestly, they won’t fix anything. In order to eliminate your symptoms for good, treatment needs to address the root of the problem.
So, why are you in pain? What’s actually causing it? The answer may go a little deeper than you expect—namely, your spine.
The neck houses the uppermost part of your spine (the cervical spine) and has the important job of holding up your head. Not only does it have this constant weight placed on it, but it’s one of the most utilized parts of the body.
Think about it—not a day goes by where you don’t actively use your neck. It bends, twists and moves in every way you need it to, and that really opens up its susceptibility to injury, strain and wear and tear.
This constant stress can affect the cervical spine itself, causing misalignments (subluxations) in the spinal vertebrae. These misalignments can wreak havoc on your entire body, because when the vertebrae are knocked out of alignment, it can effectively mute you brain-to-body communication system.

Fixing the Root Problem

They key to reducing joint pain long term is to adjust the cervical spine where vertebrae may be out of alignment, thus causing the nerves to be pinched. A chiropractor utilizes the chiropractic adjustment to manipulate the spine back into optimal alignment—taking pressure off the nerves and allowing the body to function at its best.

The Health Benefits of Having an Active Social Life

Do you make quality time with your family and friends a priority? We’re not talking about required annual holiday visits with distant relatives that can sometimes drive you nuts; we mean those people with whom you share the closest connections and tightest bonds. If you’re like most people, nurturing those types of relationships often falls by the wayside, but it shouldn’t. Find ways to share regular social time with family and friends, it actually makes you healthier in many different ways. 
 

Healthy habits

Do your close friends and family affect the decisions you make about your health or nutrition? Researchers say they do. According to an Edelman Health Engagement Barometer survey, 46 percent of responders said their friends and family influence their health-related lifestyle choices. And 36 percent said friends and family are the most significant influence on their nutrition choices. If you’re interested in and committed to a wellness lifestyle, boost your chances of success by surrounding yourself regularly with like minded friends and family.

Longevity

People who maintain positive social support networks are likely to live longer than those that don’t. Studies show the risk of death for both men and women is double for those with the fewest social relationships. This was demonstrated in a 2001 study that showed patients with coronary artery disease who were socially isolated had 2.4 times more risk of cardiac—associated death than patients who had deep social connections.
Even when other factors are considered, like behaviors and socioeconomic status, this increase in risk of death seems to hold true.

Disease

A full social life has also been linked to less risk of chronic illness. Studies show people with low quality social lives also have a higher incidence of many conditions, including high blood pressure, cancer and cardiovascular disease. They also take longer to heal from injury and illness.
Poor social connections also correlate to impaired immune function, making them less resistant to disease. And finally, studies show marriage is correlated to lower rates of disease, with people who experience disrupted marriage or divorce showing higher rates of disease.

Stress

We’re all vulnerable to stress—there’s no denying its presence in daily life or the toll it takes on the body and mind. But research shows that people who have strong social support, or a community of friends and family they can turn to, are much less vulnerable to the pitfalls of stress. Whether this support comes from close friends or family, a structured support group or even an online community doesn’t seem to matter, if the support matches the person’s needs, it successfully reduces stress and its negative effects.

The Health Problems Our Seniors Are Up Against

Are you having a hard time with aging? You’re not alone. Many people struggle with getting older, and our senior population is only growing; the number of Americans over 65 is estimated to more than double—from 46 million to more than 98 million—by 2060. And while the average American life expectancy is higher than ever, we’re also sicker than ever. Here are just a few of the conditions older Americans are dealing with today. 
 

Arthritis

It’s estimated that more than half of people over 65 have been told by a healthcare provider that they have arthritis. In fact, it’s the leading cause of disability in older Americans. Untreated, arthritis may only worsen, causing stiffness, inflammation and swelling in the affected area—it can also lead to pinched nerves and other more serious problems that hinder daily activities.

Fall-Induced Injury

The risk of accidental falls and slips increases exponentially as you age—in fact, more than one in four older people fall every year, and less than half tell their doctor about it. This is even more troubling when you consider that falling even once doubles your chances of a repeat accident, and many falls cause a serious injury like broken bones, fractures, head injuries and more.

Osteoporosis

According to the Center for Disease Control and Prevention, osteoporosis affects one in four women age 65 and older—a drastic difference than the rate for men (one in 17). In fact, most don’t know they even have it until they break a bone. If untreated, osteoporosis can cause back pain, vertebrae issues, height loss, stooped posture and increased risk of bone fractures.

Fatigue or Energy Loss

In a 2015 study examining the causes of fatigue in adults over 65, researchers found 31 percent felt tired all the time. Although chronic fatigue and energy loss can greatly affect daily activity, social interactions and more, it can cause or facilitate poorer health, loss of function, loneliness, depression, poor sleep and decreased physical activity.

Staying Superman: How to Keep Up With the Kids

Dad, we get it. There’s so much that goes into being a father—emotionally, mentally, and for many, physically. Whether it’s a game of catch, chasing them around the house or whatever form of physicality is possible for you, we know you want to be present in every way you can. Your health is a huge factor in this, right? Here’s how you can maintain it! 
 

It Starts With Your Health

Yes, it starts with YOUR health. “But I’m doing just fine.” While that may be true, doing well and being well are different things. In order to be there for your kids the way that you want, you’ve got to stay healthy. Not only will you be able to keep up with their boundless energy, you’ll also be teaching your kids how to embrace healthy habits. Let’s take a look at some easy ways you can keep it healthy.

Keep it Moving

Switch up your exercise routine; alternate between different forms of physical activity, from cardio to strength training to low impact exercises like walking. Both cardio and strength are amazing for heart health—super important, because heart disease is the biggest health threat toward American men. For tips or tutorials on getting started, or just even getting an idea of what you’d like to do and how to do it, take to the web! For a good starting point, go to Youtube and search: beginners workouts for men.

Eat It Up

Food is fuel! If used properly, it’ll give you more than enough energy to keep up with the little ones. Outside of consulting with a dietician or nutritionist, the best thing you can do for yourself is to begin eliminating things that aren’t good for you and replacing them with things that are—try ditching some of the more harmful things in your diet like processed foods, refined carbohydrates and refined sugars and begin replacing them with lean proteins, leafy greens, dark berries and healthy fats!
Top Tip: Chiropractors are experts in nutrition! Sit down with your chiro for a bit and ask them for some helpful healthy eating tips or pointers on where to start.

Sleep It Out

Not catching too many ZZZs lately? Lack of sleep can result in heart disease, stroke, mood fluctuations, loss of energy and more. To keep it healthy and alert, the average adult should aim for between 7-9 hours each night. If you’re having trouble getting to sleep or staying asleep, regular exercise, setting a night time routine and limiting caffeine and alcohol intake may help!

The Best Care

In order to be well and stay well, you’ve got to look after yourself. Our culture treats sickness like an inevitability, but it doesn’t have to be that way. If we maintain our bodies with regular care, it’s possible to unlock a future of optimal health. An often overlooked part of the body? The spine—our body’s life line.
Through chiropractic adjustments, chiropractors help your body function optimally by removing interferences (known as subluxations) to your nervous system, allowing the brain to better communicate with the rest of the body. This helps your body function at its highest level.
With a combination of regular exercise, proper nutrition, good sleep hygiene and chiropractic care, you can be up and ready to go when your kids come a-runnin’ (or stampeding—let’s be honest.)

5 Healthy Breakfasts That’ll Help You Start the Day

Good morning, sunshine—it’s time to rise and grind! But first you need fuel, and a cup of coffee and a bite of high-fructose granola bar just won’t cut it. In fact, a lot of the breakfast selections we consider “easy” aren’t exactly the easiest on your body.
Let’s take a look at some protein-packed, all-natural breakfast alternatives that’ll give you a fresh, healthy start to the day!

Overnight Oats

OK, friends—we know, we talk about overnight oats a lot. But they’re such a good breakfast option (in moderation!) how could we not? Full of fiber and easily paired with different flavors, oats are a great way to get the nutrients you need. Stick to Greek yogurt, a bit of honey, some berries, a scoop of nut butter, almond milk and some steel-cut oats.

Eggs Your Way!

A breakfast classic, eggs are a protein-rich way to start the day off right, and there are so many variations you can try. Have to leave quickly in the morning? Prep some hard-boiled eggs the night before to take with you, and pair them with some kiwi and berries. If you’ve got more time, try scrambling some eggs with black beans or a nice vegetable omelet filled with fiber-rich leafy greens.

Greek Yogurt with Chia Seeds

Fun fact: Chia seeds have double the fiber of bran flakes! Greek yogurt has way more protein than milk (12-17 grams per serving) and helps build strong bones, muscles and cartilage. Just stir the seeds into the yogurt and store it in the fridge overnight! If you’d like a little sweetness, add a little honey and top it with some fiber-rich dark berries in the morning.

Fresh Fruit Smoothie

The Greek yogurt powerhouse is back again! For a quick meal, put together a healthy breakfast smoothie—it’s the perfect way to get in a whole batch of nutrients at once. Start off easy by combining the fruit of your choice (you can use frozen), Greek yogurt, water and ice in a blender until smooth.

Apples and Almond Butter

Packed with protein, fiber and good fats, almond butter is known for being a great heart-healthy food choice. Spread thinly on some apples, and you have a bonafide snack superhero on your hands. But beware, this breakfast treat is best in moderation! Too much sugar, even natural, can be harmful. Also, keep an eye on any additional salts, sugars and preservatives on the ingredient list when selecting which almond butter to buy. Many stores have a raw, unsalted version!