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November & December are Combat Holiday Stress Months!

12/1/2022

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Make this THE year to fully enjoy your holiday season! Follow these tips developed by Stress Management Educator Lydia B. Blalock, Ph.D. to bring more joy and meaning, and less fatigue and anxiety to your holidays.
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Santa checking his list to see who's been naughty and who's been nice!


​Make Lists - and Check Them Twice!​

​Make a list is an oft-repeated stress and time management strategy - which can also create overwhelming anxiety! Go ahead and make those lists, then review each item carefully.
  • ​Do I want to do it?
  • Will it improve my holiday spirit?
  • Will it ruin the holidays if I don’t do it?
  • Is it worth the effort (Holiday Meals)?
  • Do I honestly have time to do it (ex., make quilts for family members)?
  • Am I worried about what people will think if I don’t do it?
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Kwanzaa: a celebration of family, community, and culture which reflects the best of African thought and practice in its reaffirmation of the dignity of the human person.

Holiday Meals - Food for Thought

I come from a family that spends a week prepping huge holiday meals - meals that are finished in about 45 minutes! It’s hard to enjoy what really matters if you’re exhausted from the physical, mental, and often emotional (it’s not Thanksgiving until you drop the turkey!) stress of prepping a huge meal.

Yes, food traditions are important. Pick one or two and enjoy the holiday!
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Just Say No!

This holiday season, you have permission to just say no - to anything that will not increase your holiday spirit! Examples include:
  • Baking and decorating 2 dozen cookies for each of your 7 children’s classes
  • Searching for the perfect gift for everyone
  • Hosting the family dinner for 35
  • Installing the annual 10,000 light display
  • Bringing your kids to every holiday event so they don’t miss out

The list is endless! Take care of your holiday spirit and say yes to what’s truly important!

​What do you need to just say no to in order to have a more enjoyable holiday season?
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Hanukkah (Festival of Lights) commemorates the Maccabean victories over the forces of king Antiochus IV Epiphanes and the rededication of the Temple.

'Tis the Season to Enjoy!

Things I enjoy during the holidays are: friends, family, children and grandchildren, Christmas music, holiday traditions, holiday decorations, giving, spirituality, and peace.

What do you want to enjoy this season?

Just Breathe!

So, simple - and yet so hard. Your brain needs oxygen to function. When stressed, oxygen migrates from the brain to the heart, lungs, and extremities to prepare for “fight or flight” (it’s a caveperson thing!).

If anxiety builds try “box” breathing:
  1. Inhale for a slow count of 4.
  2. Hold for a slow count of 4.
  3. Exhale for a slow count of 4.
  4. Repeat at least 3 times.
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Create your own "spa" in your bath. Rose petals, scented candles, etc. should do the trick!

Begin Your Self-Care Routine Today!

Don’t wait for the New Year to take better care of yourself. Nothing beats stress faster (or better) than putting your health and well-being at the top of your daily to-do list!
  • Exercise 15-20 minutes.
  • Set aside a little “me” time.
  • Give thanks (start a gratitude journal).
  • Meditate 10 minutes (try the UCLA app).
  • Sleep 7-9 hours (social media can wait!).
  • Eat a diet rich in fruits, veggies, and lean proteins.
  • Eat sweets in moderation (set limits before holiday events).
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Add Stress-Busting Supplements to Your Routine!

While a healthy diet, regular exercise, and relaxation techniques can help manage stress, sometimes we need a little extra help.  Supplements can help improve stress resilience and support healthy adrenal gland function.

RECOMMENDED SUPPLEMENTS
  • ​L-Theanine: promotes relaxation without affecting alertness
  • Ashwagandha Extract: improves cortisol levels
  • Active B Complex: improves mood, positively affects stress levels
  • Rhodiola: supports adrenal glands, reduces occasional stress
  • Panax Ginseng: helps with adapting to emotional stress

ASK DR. DORI WHICH SUPPLEMENTS ARE RIGHT FOR YOU!

Not all supplements are appropriate for all people. People with any health condition (ex., pregnant, nursing, diabetic, heart disease, etc.) are strongly urged to work with Dr. Dori to find the best choice for their unique needs.

​Dr. Dori will enter your personalized stress protocol into Fullscript, which will simplify your supplement purchasing  experience!
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Lydia B. Blalock, Ph.D.

Dr. Blalock has taught stress management techniques at major universities and national and local conferences for almost 25 years. She is currently offering individual and group stress management education sessions for Shine Chiropractic in Lewisville, Texas.

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Reduce Holiday Stress and Pointers for Back Ache Relief

1/16/2018

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reduce holiday stress
Climbing ladders, stringing lights, carrying shopping bags, playing hoops…

Getting ready for the Holidays can be stressful on your body, your back, your spine.  Before singing carols with family, is your back healthy enough to lift your tiny tot with great cheer?

 With Holidays around the corner, take a few steps to manage your stress level.  Here are my tips to avoid stress-related back and neck pain.

 1. MANAGE YOUR TIME
There is only so much you can plan and the more you plan the better you can manage last-minute hiccups. Take the time to list out everything you need to do, want to do. Add time to be flexible with your schedule.  If you stay on your schedule and get everything done, then it’s a bonus!  It’s ok if you don’t get everything done, if you plan ahead you may be able to reduce adverse effects, like chronic fatigue, which can lead to muscle and joint pain throughout the body, including the back. Manage your time and you can reduce physical stress and mental exertion.

2. PREPARE EARLY
With the Holidays less than 30 days away, don’t stress. Get your list of gifts and activities ready as soon you can. Wake up early, prepare your week on Sunday evenings, shop for groceries on Friday nights. The earlier you start, the less anxiety you may have, which can prevent panic attacks, high blood pressure, a weakened immune system, and back pain amongst other conditions. Take your list and begin knocking out one task at a time and before you know it you have completed everything on your list. Cheers, to a relaxing Holiday!

3. TAKE IT EASY
Now that you have a schedule and have a head start on your Holiday activities. Break down your day and your week into sub-tasks or smaller tasks. By doing this you will make it easier to accomplish. Need to clean the house or pack for travel? Then clean one room a day or pack one bag day. Prioritize your sub-tasks or smaller tasks by importance, and do those first, then move on to the less-important ones. Reward yourself with a back massage or cider by the fireplace after you accomplish a chunk of smaller tasks.

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4. REST, RELAX and REJUVENATE
Yes, reward yourself or treat your active family to a day of REST and relaxation. By now, you are almost done checking the task list, activities from your preplanned schedule to prepare for visitors, travel and the sorts. It is perfectly fine to do things for others (and they will be most appreciative) but take time to RELAX! Yes, lack of sleep can make your stress worse, it can also make your back pain worse. Take a yoga class, schedule a massage. Get some sleep and REJUVENATE!

5. THINK HEALTHY
Sleep is one way to help reduce stress. To manage your stress level even more, drink plenty of water and prepare healthy meals. Often times we eat “convenience” foods and forget about healthy nutrition. If you are not already a fan of meal prep, become a fan. Make a large batch of food at the beginning of the week and separate into individual, re-heat portion containers. By doing this, you can both reduce stress and cravings that often temp us during the Holidays. Also, make sure to drink plenty of water to stay hydrated. Did you know that dehydration affects the structure in the back, resulting in stiffness and soreness. 

6. BE ACTIVE, BE CALM
Along with healthy sleeps and eats, it is important to keep the body moving. Take a walk or a jog to manage your stress level. Do some activity to help keep your muscles strong and help control your weight during this season. By doing this you can avoid back pain. If taking a jog is not your thing, try a yoga class to strengthen the core and promote spine health.  The slow, controlled breathing of yoga forces you to slow down and relax. Whichever activity you choose, be active, be calm to manage your stress during the Holidays.

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7. RING in THE NEW YEAR

When the Holidays are over, you can take these best practices into the New Year. Manage your time, schedule some time to relax, plan healthy meals, be active daily. Follow these tips, and you should find that you are less tense, which will help with back pain. Make it a New Year resolution to reduce your stress.
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Tips to Prevent Back Injury for the Family Handyman

1/16/2018

5 Comments

 
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Climbing ladders, stringing lights, chopping wood…Getting ready for family these next few days can be stressful on your body, your back, your spine.  Before watching Bowl Games, is your back healthy enough to keep up with Handyman to-do list?

 With the New Year less than a week away, take a few steps to prevent back injury. Here are our tips to avoid accidents and reduce back pain.
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 1. SCHEDULE PROJECTS
There is only so much you can do as the family handyman. The more you understand your limitations and what is reasonable the better for your projects. It is okay to ask for help. You might want to start scheduling projects (like removing Christmas lights from your home) before the New Year.  Take a few minutes to schedule winter projects in a timely manner so that you can spend time with family without worrying about when to throw out the tree. Whether your projects call for hiring someone to winterize the lawn or clean out the chimney, schedule your projects ahead of time. It’s okay if you don’t get to schedule everything before New Year's Eve. If you plan ahead you may be able to reduce adverse effects, like chronic fatigue, which can lead to muscle and joint pain throughout the body, including the back. Manage your projects and you can reduce physical injury and mental exertion.

2. KEEP HONEY-DO LIST SIMPLE
The New Year is less than one week away! Are you stressing with the Handyman, Honey-Do List? Don’t stress. Write everything down that you need to get done on a long list. Yes, even write things that you plan to delegate to your lawn service. Be reasonable with what you can get done and create a simple list. Let’s just say you have seven tasks in the next week. Well do a task a day. This will keep your focus on multiple tasks and help you “Stay in the Zone”. With one task a day or shorter list, you will see how much more you will get done over the course of the week. By keeping your Handyman list simple, the less anxiety you may have, which can prevent panic attacks, high blood pressure, a weakened immune system, and prevent back injury among other conditions. Take your list and begin knocking out one task at a time and before you know it you have completed everything on your list. Cheers, to a relaxing New Year!

3. AVOID HANDYMAN ACCIDENTS
Now that you have a scheduled your projects and made your Honey-Do List simple, here are tips to keep your project works-pace accident-free. Prevent an accident by preparing your wear and pathways. For instance, if you live where there is ice and snow, get some ice grips for your boots and shoes. These cleats provide traction in mud, snow, ice and other conditions. If you are unsure of which cleats to use we can help or refer you to professionals who can.  You may also want to eliminate slippery conditions on steps, ramps and decks. Solutions to add grit additives or add more traction to your pathways can also prevent a fall and later a back injury.

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Created by Asier_relampagoestudio - Freepik.com
4. LIFT THE SMART WAY
Okay your work-space has been cleared and your Handyman projects are in action. You are ready to store away boxes filled with Christmas decorations. Let’s take a minute to review proper ways to lift boxes and prevent back injury from WebMD. Tips 1) Do not attempt to lift by bending forward. Bend at your hips and knees to squat down to your load, keep it close to your body, and straighten your legs to lift. 2) Never lift a heavy object above shoulder level. 3) Avoid turning or twisting your body while lifting or holding a heavy object. Lift properly and your back will Thank You for it!

5. PREVENT OVEREXERTION
Lifting boxes and bending over and over are repetitive tasks that can increase the risk of overexertion. Yes, overexertion can take place in the family home, especially with a large volume of things to put away. If you feel you are not a allowing your muscles to properly recover you are probably showing symptoms of overexertion.  Fatigue can also contribute to the risk of overexertion. As the family handyman you can limit your symptoms by scheduling your projects and making your to-do list simple. Set some time to plan out your activities or delegate. Bottom-line – perform repetitive tasks with caution and you will prevent back injury. If you feel you need to relieve your muscle aches, schedule a massage or back adjustment.

6. STAY ACTIVE
Reduce overexertion by strengthening your muscles and adding some cardio to your handyman daily activities. You can do this by taking a walk or a jog to manage body stress. Do some activity to help keep your muscles strong and help control your weight to take on Handyman tasks. By doing this you can avoid back injury. If taking a jog is not your thing, try lifting weights to keep your core and promote spine health.  Whichever activity you choose, stay active during the Holidays.

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Photo by Brooke Lark on Unsplash.com

7. RING in THE NEW YEAR
Now that the Holidays are over, you can take these best practices into the New Year. Schedule your projects, worry less with a simple to-do list, apply lifting properly, and be active daily. Follow these tips, and you should find that you are less tense, which will help with back injury. Make it a New Year resolution to be a better handyman in 2018.
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    Dr. Dori Bonitatibus is a Doctor of Chiropractic in Lewisville, TX

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  • Home
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    • Shine Chiropractic
  • Treatments
    • Diversified Adjusting
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    • Activator Adjusting
    • Erchonia Percussor Adjusting
    • Arthrostim Adjusting
    • Laser Light Therapy
  • Specialities
    • Sports Injuries
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