Newman Family Chiropractic

HOLIDAY TRAVEL TIPS TO HELP YOUR SPINE:

Traveling is a great part of summer kick off but, long hours in planes, trains, and automobiles can also take a toll on your spine if you’re not careful. Whether you’re going across the country or just a few hours away, here are some chiropractor-approved tips to help you travel pain-free this holiday season.

✈️ 1. Pack Smart, Pack Light

Overloaded luggage puts unnecessary strain on your back and shoulders.
Tips:

• Use luggage with wheels and a telescoping handle.
• Pack only what you need—distribute weight evenly in a backpack if used.
• Avoid carrying heavy bags on one shoulder.

🚗 2. Support Your Spine in the Car

Sitting for long hours can lead to lower back pain and stiffness.
Tips:

• Use a lumbar roll or a small pillow to support your lower back.
• Adjust your seat so your knees are level with or slightly below your hips.
• Take breaks every 1–2 hours to stand, stretch, and walk around.

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🧳 3. Be Careful with Lifting

Whether it’s lifting luggage into a trunk or overhead bin, form matters.
Tips:

• Bend at your knees, not your waist.
• Keep the load close to your body.
• Ask for help with heavy or awkward items.

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🛫 4. Move During Your Journey

Staying in one position for too long can compress your spine and tighten muscles.
Tips:

• On flights, get up and walk the aisle every hour.
• In the car, pull over for a quick stretch.
• Do ankle circles and shoulder rolls while seated.

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🧘 5. Stretch Before and After Travel

Stretching loosens tight muscles and helps maintain flexibility.
Pre-travel stretches: hamstrings, hip flexors, and lower back.
Post-travel stretches: gentle neck rolls, chest openers, spinal twists.

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💦 6. Stay Hydrated

Traveling—especially flying—can dehydrate you, which affects joint health.
Tips:

• Drink water regularly (avoid too much caffeine or alcohol).
• Hydration keeps your spinal discs nourished and flexible.

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🧴 7. Bring Travel Essentials

A few small items can make a big difference:

• Neck pillow for support.
• Resistance band for on-the-go stretching.
• Ice/heat packs for flare-ups (some are travel-friendly and reusable).

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✅ Bonus: Get Adjusted Before You Go

A chiropractic adjustment before your trip can help:

• Align your spine.
• Loosen tight areas.
• Improve mobility and reduce discomfort during travel.

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Final Thoughts

Don’t let back pain or stiffness interfere with your holiday plans. By preparing ahead and making a few smart choices, you can arrive at your destination feeling refreshed and ready to enjoy your time with loved ones.

Have questions or want to schedule a pre-travel adjustment? Contact us today in our Frederick or Hagerstown office Avoid back pain, neck pain or strains—your spine will thank you! 301-696-8888 or 301-791-5900

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Everyone is out gardening for spring. Take precautions to keep your back pain and neck pain in check.

While gardening, make a plan and prep materials you need. Find a comfortable position while gardening. Bend and lift from your knees when moving mulch, dirt and plants. Stay hydrated. Ask for help with heavier items. Be mindful of your back and neck while staying in bended positions for long periods of time. Take a break and don’t overdue it. If you do hurt your back or neck feel free to call our office in 791-5900 or Frederick 301=696-8888 to get some relief.

A chiropractor specializes in spinal health and your well being. Doctors of chiropractic work with muscles, nerves and bones that support the body. They use gentle spinal manipulations to improve function and support the nervous system. Having your spine in alignment helps with neck pain, back pain, headaches and other Musculo skeleton problems. Chiropractic is a safe, non invasive way to help the body without drugs or surgery. Chiropractic adjustments help increase movement, reduce pain and enhance your mobility. Millions of patients around the world trust Chiropractors. Its time for you to try it!

Spring is on the way! Get outside and walk, bike, leaf clean up. Be mindful of your back and neck while doing yard work. If you experience back pain or neck pain while working outside call our office. 301-696-8888

• Stand with your feet shoulder-width apart for stability.
• Bend at your knees, not your back. This helps protect your spine by engaging your leg muscles.
• Keep your back straight and avoid twisting. Turn your whole body instead of just your torso when you need to move the snow.
• Lift Properly
• When lifting snow, bend your knees and squat down rather than bending over.
• Use your legs to lift, not your back. Keep the snow load light and avoid overloading the shovel.
• Take Frequent Breaks
• Shoveling can be taxing, so take breaks every 15-20 minutes to avoid fatigue. Stretch your back, neck, and shoulders during these breaks.
• Use Smaller Loads
• Try to remove smaller amounts of snow at a time rather than attempting to lift large, heavy shovelfuls. This helps reduce strain on your muscles and joints.
• 9. Avoid Twisting Motions
• Avoid twisting your torso to throw snow. Instead, pivot your body and move your feet to avoid stressing your spine and back and neck. Using these tips can help avoid back pain and neck pain.

Chiropractic treatment is a form of alternative medicine that primarily focuses on diagnosing and treating mechanical disorders of the musculoskeletal system, particularly the spine. It is based on the premise that misalignments (or subluxations) of the spine can interfere with the nervous system and lead to various health problems. Here’s a breakdown of the science behind chiropractic care:

1. Spinal Manipulation and Adjustments

• Concept: Chiropractors often use spinal manipulation (also called spinal adjustments) to treat musculoskeletal pain, especially in the back and neck. The idea is that misalignments in the vertebrae can impact the nervous system and cause pain or dysfunction in other parts of the body.
• Mechanism: During an adjustment, a chiropractor applies a controlled force to a joint in the spine that has become restricted or misaligned. This is believed to restore normal motion, reduce pain, and improve nerve function.
• Scientific Basis: Studies show that spinal manipulation can help reduce pain, improve function, and even alleviate certain conditions like lower back pain, tension headaches, and neck pain.

2. Nervous System Interaction

• Concept: Chiropractors believe that the spine is integral to the functioning of the nervous system. According to chiropractic philosophy, when the spine is misaligned, it can place pressure on the spinal nerves, which may interfere with the nervous system’s ability to transmit signals effectively, potentially leading to pain or dysfunction.
• Scientific Basis: While it is widely accepted that the nervous system is essential for communication between the brain and body, the theory that spinal misalignments (subluxations) disrupt nerve function is controversial. Scientific Studies have shown that spinal adjustments can affect the nervous system.

3. Pain Relief and Inflammation Reduction

• Concept: One of the main goals of chiropractic treatment is to reduce pain and inflammation. Spinal manipulation can improve blood flow, relax muscles, and reduce inflammation in the affected area.
• Scientific Basis: Research has shown that spinal manipulation can help reduce pain, especially for conditions like acute lower back pain. The application of manual therapy can trigger the release of pain-relieving substances in the body, such as endorphins, and may help reset the body’s pain processing pathways.

4. Musculoskeletal Health and Mobility

• Concept: Chiropractors often treat conditions that affect the joints, muscles, and ligaments, with the goal of improving mobility and reducing stiffness.
• Scientific Basis: Regular chiropractic adjustments can help restore motion in the joints, particularly those in the spine. This may lead to improvements in range of motion, reduction of muscle tension, and greater overall mobility. This has been especially useful for conditions like chronic back pain and joint dysfunction.

If you’ve sustained an injury at work, chiropractic care can be an effective treatment option to help alleviate pain, improve mobility, and promote healing. Chiropractors specialize in diagnosing and treating musculoskeletal issues, particularly those related to the spine, muscles, and joints, which are common in workplace injuries.

Here’s how chiropractic care can assist with work-related injuries:

1. Spinal Adjustments

• A chiropractor can perform spinal manipulations or adjustments to correct misalignments, relieve nerve pressure, and restore proper function to the nervous system. This can be particularly beneficial if your injury involves back pain, neck pain, or posture issues.

2. Pain Relief

• Chiropractic care can help manage pain resulting from injuries like strains, sprains, herniated discs, or repetitive stress injuries. Chiropractors use techniques like spinal adjustments, soft tissue therapy, and therapeutic exercises to reduce pain and inflammation.

3. Muscle Rehabilitation

• For injuries involving muscle strains or sprains, chiropractic treatments may include massage therapy, stretching exercises, or strengthening routines to help restore muscle function and prevent further injury.

4. Posture Correction

• Poor posture due to prolonged sitting, standing, or repetitive motion in certain jobs can lead to misalignments and muscle imbalances. Chiropractors can address posture issues and teach corrective exercises to reduce strain on the body.

5. Non-invasive Treatment

• Chiropractic care provides a drug-free, non-invasive approach to managing pain, which may be especially appealing for those looking to avoid medications or invasive surgeries.

6. Workplace Ergonomics

• Chiropractors can also provide advice on proper ergonomics at work, such as adjusting your workstation setup, lifting techniques, and stretches to prevent future injuries.

7. Injury Recovery

• Chiropractic care can promote healing and speed up recovery by increasing blood flow, reducing inflammation, and stimulating the body’s natural healing processes.

Common Work-related Injuries Treated by Chiropractors:

• Lower back pain: Often caused by lifting, bending, or sitting for long periods.
• Neck pain: Related to poor posture, especially with desk jobs.
• Repetitive strain injuries (RSI): From repetitive motions such as typing or using machinery.
• Shoulder injuries: Resulting from heavy lifting or awkward motions.
• Headaches: Often linked to neck or spinal misalignments.

What to Expect During a Chiropractic Visit:

• Initial Evaluation: The chiropractor will assess your injury, medical history, and lifestyle factors. This may involve physical exams, X-rays, or other diagnostic tests.
• Treatment Plan: A chiropractor will create a personalized treatment plan that might include adjustments, stretches, exercises, and lifestyle advice.
• Follow-up Care: Depending on your injury, multiple visits may be needed to monitor progress and adjust the treatment plan.

Workers’ Compensation and Chiropractic Care:

• In many cases, chiropractic care can be covered by workers’ compensation insurance if the injury occurred at work. It’s essential to check with your employer or insurance provider about your benefits.

If you’re experiencing pain from a workplace injury, visiting a chiropractor could be a beneficial step in your recovery process.

Wishing everyone a healthy, happy new year. TIPS for starting 2025 in a healthy way:

Stay active: Find an activity that you like weather its walking, pickleball, yoga or going to the gym. Being active helps your mental health and well being of your body.

Get enough sleep: Institute a bedtime routine, give yourself time to settle down from your day without your phone or computer. A cup of non caffeinated tea, mindful breathing and some quiet time can help you get to sleep. You should feel alert and not exhausted when you wake up in the morning, if you feel tired when you wake up in the morning you may not be getting enough sleep.

Eat a healthy diet: Try to make healthy choices when eating. We all like to splurge on a treat once in a while, that’s ok. Now that holidays are over, focus on healthy foods to start the new year.

See your Chiropractor: Finding time to get the the chiropractor to keep your spine in line can help relieve back pain, neck pain, headaches and your overall health.

Chiropractic care can be an effective option for addressing neck pain caused by prolonged computer use, often referred to as “tech neck” or “computer neck.” This condition arises from poor posture, prolonged screen time, and repetitive movements, which can strain the muscles and joints of the neck.

Here are ways chiropractic care can help with neck pain related to computer use:

1. Spinal Adjustments

Chiropractors perform spinal adjustments to correct misalignments (subluxations) in the neck and upper back. These adjustments can help restore proper alignment, improve range of motion, and relieve muscle tension, all of which are common causes of neck pain related to computer use.

2. Posture Correction

Poor posture is a major contributor to neck pain caused by prolonged computer use. Chiropractors can evaluate your posture and offer guidance on improving it. This may include exercises, ergonomic adjustments, and tips to maintain better alignment while sitting or working at your computer.

3. Muscle Relaxation and Tension Relief

Neck pain from computer use often involves muscle strain, particularly in the upper traps, shoulders, and neck. Chiropractors can use techniques such as massage, myofascial release, and stretching to help relax tense muscles and relieve discomfort.

4. Exercise and Stretching Recommendations

Chiropractors often prescribe specific exercises to strengthen the muscles supporting the neck and improve flexibility. These exercises can help prevent future neck pain by promoting better posture and muscle function.

5. Ergonomics and Lifestyle Advice

Chiropractors can provide advice on setting up an ergonomic workspace to reduce strain on your neck. This includes adjusting your monitor height, chair positioning, and keyboard placement to ensure a neutral posture while using your computer.

6. Prevention of Long-Term Problems

If left untreated, neck pain from computer use can lead to chronic conditions such as degeneration of the cervical spine, herniated discs, or chronic muscle tension. Chiropractic care helps prevent these long-term issues by addressing misalignments early on and promoting overall spinal health.

If you’re experiencing neck pain from computer use, it’s a good idea to consult with a chiropractor who can tailor treatment to your specific needs. Additionally, regular breaks, ergonomic adjustments, and exercises can play a vital role in preventing and managing neck pain.

During this Thanksgiving week, Enjoy time with friends and family. We appreciate our great patients and are thankful for trusting us to help them with their healthcare needs. We will be open through Wednesday this week and return on Monday to help with any back pain, neck pain, headaches incurred over the long holiday weekend. Gobble, Gobble!