For many of us, summer is a time to shake off the cobwebs and get active. Warm weather beckons us outdoors, and even if a vacation isn’t in the cards, longer days give us more time for outdoor exercise, yard work, and tackling deferred projects.
If lower back pain is threatening to hijack your summer plans, you’re not alone. According to the American Chiropractic Association, as many as four out of five people will experience back pain at some point in their lives. It’s the second most common reason for visiting the doctor, outnumbered only by upper-respiratory infections.
Here are some simple strategies that can help prevent lower back pain or keep it from returning:

1) Get More Exercise

It’s a bit of a paradox: You may want to limit exercise and rest when your back is bothering you. But, many people actually develop back pain because of a sedentary lifestyle. Regular physical activity has been shown to help ease inflammation and muscle tension, and the right type of exercise can be therapeutic and promote healing. So, get moving!

2) Keep Your Weight Down

The thought of wearing a swimsuit inspires many a weight-loss plan. But taking off a few pounds shouldn’t just be about your appearance. Another good reason to lose weight is that carrying extra pounds, especially in your midsection, can make back pain worse. This extra weight shifts your center of gravity, putting strain on your lower back. Staying within 10 pounds of your ideal weight can help control lower back pain.

3) Find Your Proper Sleeping Position

Many people look forward to catching up with their sleep during their summer vacation. But the position you sleep in can have a big impact on how your body – and specifically your back – feels.
Sleeping on your side with your knees pulled up slightly toward your chest is often suggested. If you prefer to sleep on your back, slip a pillow under your knees and a small pad or rolled-up towel under your lower back. Sleeping on your stomach is particularly hard on your back, but if you are a stomach sleeper, place a pillow under your hips to reduce back strain.
Check out our guide to sleeping positions to see what position might be best for you. If you are prone to lower back pain, talk to a chiropractor about the best sleeping position based on your specific needs.

4) Be Careful When Lifting

Whether you’re catching a plane, taking a hike, or heading for the beach, summer is a time when a lot of people carry around a lot of heavy gear.

When lifting heavy objects, never bend from the waist or twist your body. Instead, bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up. If you can, push rather than pull heavy objects — pushing is always easier on your back.

5) Pick the Right Bag

You may see red flags when you think of picking up something very heavy. But, did you know that carrying smaller, less-heavy bags can also do a number on your lower back?

Avoid oversized totes to the beach and instead choose a bag with a wide, adjustable strap that’s long enough to reach over your head messenger-style. This distributes the weight more evenly, keeping your shoulders even and reducing stress on your back. When carrying a bag without a long strap, switch hands frequently to avoid putting all the stress on one side of the body. Periodically purge bags of things you don’t need to lighten the load.

Saving Your Summer

Back pain can have many causes, including muscular strain, sprains, fractures, and other accidental injuries. The good news is that most lower back pain can resolve in days or weeks, and surgery is rarely indicated.
If your lower back pain persists even when you follow the tips above, don’t suffer in silence. Contact Tuck Chiropractic Clinic for a free consultation. In addition to treatment, a chiropractor can give you expert advice on the best ways of keeping your back pain-free this summer, and beyond.
Image Copyright: epicstockmedia / 123RF Stock Photo

1. Change your mind

One of the biggest health battles takes place between your ears, in your mind. Understand the foundational role that your thought life plays in your ability to achieve health goals. The Mayo Clinic indicates, “having a positive outlook enables you to cope better with stressful situations, which reduces the harmful health effects of stress on your body.” Consider practical ways you can start feeding your mind healthy thought-food. Subscribe to podcasts that serve as encouragement. Have a workout buddy you enjoy spending time with that frames your workout in a positive light. If you are the kind of person that needs “tough love” during workouts seek out a personal trainer that will drive you in the way you need, pushing you towards realizing your dreams for excellent health.

2. Learn from the pros

Even though a wealth of information can be found on the internet, within fitness magazines, or in self-help books the real power comes in speaking with a person, face-to-face about your health and wellness routine. This is especially true related to body mechanics during weight lifting and also everyday posture. Lean into the professionals who have dedicated years to the pursuit of an education and experience related to anatomy and physiology. This could be consulting with a personal trainer about the proper posture for each weight lifting activity. It could also mean working with your chiropractor to discuss how adjustments can support great posture and body mechanics. Identifying stretches and exercises that can be done on your own time is also a great step towards taking ownership of your health and an excellent supplement to your work with the pros.

3. Banish your routine

Hear us out on this one. Yes, we agree that creating and sticking with a routine, like Sunday night meal prep, is a great way to ensure you stay on track. However, switching up healthy choices, within that routine, is a great way to keep yourself satisfied psychologically and also to keep your body on its toes. As one Mayo Clinic article highlights, “Trying new things leads to increased confidence and self-esteem. It reduces boredom and loneliness, and it’s a major driver in personal growth.” Perhaps swap your spinach salad for kale or find a fresh new smoothie recipe that maximizes on the fresh seasonal fruits of the summer. Here’s another practical example, if you run the same two-mile jogging course each day your muscles get used to that workout. With the help of a chiropractor or another health professional, you can identify a novel workout routine, which will exercise different muscle groups and add variety to your routine, which will stimulate you mentally. Look for ways to banish your routine even within the meals you eat. Satisfy yourself psychologically with new healthy choices within the structure of your existing wellness routine.

4. Seek support for change

While it may sound simple to make a resolve like, “I’m going to stop drinking soda,” that is a huge undertaking for the person attempting to eliminate a favorite beverage from their day. Health changes often start off easy, with tremendous resolve, and quickly get difficult when stress and life circumstances kick in. In order to shake up your health positively, you should seek support. Let your friends, family, and even health care practitioners know what you are endeavoring to do. Identifying a group that will hold you accountable, because they have your best interest in mind, is a great step towards positive change. In today’s digital climate you can even find groups on Facebook or other social media platforms where you are able to check in and report on progress with changes.
As Zig Ziglar once said, “You don’t have to be great to start, but you have to start to be great.” Figure out where to start, at this very moment, to ensure you are setting yourself up for great health changes. Choose which step is the right one to take and head in that direction with confidence. Remember, our team is here to offer chiropractic care to support your health goals and we are also cheering you on as you make choices in pursuit of wellness.

When you have children, of course you want to make sure they grow up to be fit and healthy, and setting a good example is very important. Research has shown that when parents are physically active, it increases the odds that their children will be active as well.
But it can be a challenge to juggle work, family, and exercise. According to research, taking even short exercise breaks during your workday can be beneficial. But what about at home? If you’re looking for ways to stay healthy as a busy family, here are some tips:

1) Turn Chores Into a Game

Family chores are inevitable, so why not make them a fun opportunity to exercise as a family? Instead of assigning chores to each family member, turn doing chores into a game by racing to see how fast you can get the house cleaned, and trying to beat your time next week. Some other ideas:

• Conduct individual races among family members doing separate chores
• Crank up the music while sweeping and vacuuming
• Play I Spy after dinner to get the table cleared and items put away
• Take the dog for a walk as a family

2) Plan Outdoor Activities

Try setting aside one weekend a month to do something active as a family. This might include swimming in the summer, sledding or skiing in the winter, taking a long walk in the spring, or a nature scavenger hunt in the fall.
Visiting your local zoo or science museum provides physical exercise and teaches your children more about the world as a bonus. Bringing along a picnic lunch and some healthy snacks will round out the day and satisfy the hunger that often accompanies physical activity.

3) Take Classes Together

Many fitness clubs and community centers cater to families, so ask whether they offer yoga, swimming, or aerobics classes to parents and children together. If your child is too young to participate, consider classes that will help you burn calories with your baby by incorporating them into yoga moves, pushing them along during stroller workouts, or getting them used to the water with mom and tot swimming lessons.

4) Repurpose Your Family Room

Family rooms can be a center for unhealthy activities in the home: endless hours of watching television and playing video games, mindless snacking on high-calorie, low-nutrition foods, and nothing to encourage fitness or physical activity.
But there are some ways to add fitness into your family room without investing in a huge makeover:

• Set a time limit on television viewing.
• Designate certain shows as “fitness-only,” meaning you and your family will pump weights during commercials.
• Add a get-moving type of video game like Wii Fit to your collection.

According to a study conducted by researchers at the Liverpool John Moores University in the U.K., testers of Wii sports games had higher heart rates while playing and consistently burned more calories than testers using conventional video games.
One more thing: families who eat healthful foods also tend to have other healthy habits. So, if you want to slim down, get your whole family involved and you’ll be more likely to succeed, and they’ll be more likely to enjoy their meals and clean their plates.

Juggling Act

Even if you spend long hours at your job, the trick to juggling work, family, and physical activity is to make the most of the time you do have with your family. When you do have a block of time free, try to schedule activities that incorporate moving in the outdoors.
When family obligations like chores demand your time, figure out a way you can incorporate exercise and fun into the routine. And if you do have time to exercise outside the home, try to do it in ways that allow your children to work out, too.
It can be a tough balancing act, but is very much worth it!
Image Copyright: joannsnover / 123RF Stock Photo

Pregnancy is an amazing and joyous time for many women. There is excited anticipation as new life develops. While this time is incredibly special it is often accompanied by a variety of aches, pains, and discomforts. In fact, the American Pregnancy Association indicates that between 50-70% of pregnant women experience back pain.
What’s with all this back pain? As a pregnant woman’s belly grows, along with the baby, her center of gravity shifts forward as she develops increased weight on the front part of her body. This can lead to poor posture, “sway back” or an increased lordosis, resulting in pressure on the joints and irritation in the surrounding nerves. Additionally, the extra weight gain that the body is unaccustomed to can put extra stress and strain on the joints and connective tissue.
As if feeling discomfort and pain weren’t enough, it is coupled with the fact that pregnant women are very limited in the medications they can take to mitigate their symptoms and conditions. The American Pregnancy Association recommends all pregnant speak to a physician first before taking any medications—whether prescription or over the counter. Fortunately, chiropractic care for pregnant women offers relief from and prevention of back pain, headaches, and other physical discomforts.
Dr. Jennifer Rathmann, a chiropractor with the Blacksburg clinic explains, “Adjustments for pregnant women help keep the pelvis aligned to prevent back pain as well as sciatica type symptoms.” Ensuring proper alignment thereby relieves the pressure on joints in the back and nerves in the surrounding area. Dr. Rathmann does not speak to the benefits of prenatal chiropractic care from a physician’s perspective only; she also chose this course of treatment for herself, during each of her pregnancies.
There are other conditions and symptoms that trouble pregnant women, which are unable to be treated with commonplace medications. Chiropractic treatments are able to help and provide the necessary relief for nausea, headaches, sinus congestion, and heartburn. If these reasons aren’t compelling enough, perhaps the fact that great pelvis alignment helps with the ease of labor and delivery is motivation to choose chiropractic care while pregnant.
Pregnant women who obtain chiropractic care during pregnancy should take an active role in supplementing that care with other preventative measures. These combined efforts will ensure optimal spine health. For example, making sure to select shoes that provide excellent support, squatting to pick things up (rather than bending at the waist), and performing gentle stretches. Walking and light activity also helps to keep muscles loose. Other suggestions include sleeping positioned on the left or right side, with a pillow between the knees to promote proper pelvis alignment.
Chiropractors are trained and equipped to treat pregnant women, and many women report significant pain relief as a result of chiropractic treatment. At Tuck Chiropractic Clinic, our team is committed to providing high-quality chiropractic treatment for you and your growing family. Making chiropractic an integral part of your prenatal care plan is a great step towards a more enjoyable and healthy pregnancy, labor, and delivery.

Kids’ Nutrition On-the-Go

With so many things crowding the schedule, it’s so easy to grab a sugar-filled granola bar or those little corn syrup gels shaped like fruit chews. You know they’re not the best option, but who has time to cut up apple slices when Jimmy has Tae-kwon-do at 4, Mae has a scrimmage at 5, and everyone is going to want dinner when you get home. Rather than rushing around last minute, taking an hour or so on a Sunday evening (or a less busy weeknight) can make all the difference for your child’s health and nutrition. Have your little helpers make up bags of trail mix with heart-healthy nuts, whole grain sugarless cereals, dried fruits, and even dried veggies! Slice up apples and toss them in individual baggies in the crisper drawer. If your kids get grossed out by the natural browning that occurs with cut apples, add a little squirt of real lemon juice to the bag and have them squish it around once you’ve sealed it. The juice keeps the fruit from oxidizing. We also recommend this recipe for healthy granola bars that keep blood sugar running normal but keep the kids happily munching (this author substitutes raisins, craisins, or dried apricots for the dates that are recommended). Make sure the nut butter you use doesn’t have added sugar in it! All of these things can be done in an hour or less, especially if your kiddos are old enough to lend a hand, and can set you up for success for the whole week!

Firing the Electronic Babysitter(s)

It can be so tempting to let the kids plop down on the couch with the TV remote or game controller when they get home – it keeps them quiet (until Mae wants to play something different than Jimmy’s favorite Spiderman game, or Jimmy is tired of Mae’s endless obsession with Wild Kratts) and relatively out of trouble. While the detriments of screen time have been trumpeted far and wide, possibly the biggest threat posed by these activities is their lack of activity – physical movement that is. Yes, keeping Jimmy and Mae occupied on the couch for an hour or two in the evening might seem like bliss, but the harm it’s doing to their health might not be worth the peace and quiet. Make TV or the computer or the game console a privilege to be earned with limited time allowed per week. Running around in the backyard, riding bikes in the cul-de-sac, doing chores that require some physical movement could all be activities that sharpen their brains and hone their health (and maybe earn them a few minutes on the devices). Physical activity is known to improve brain function and increase synaptic connections, so if you want a little Einstein (or just a more well-balanced child) make them play outside before homework to get those juices flowing!

Allergies Beware!

When your kids have allergies it can feel like they have a stranglehold on your entire family. Here are a few tips from the professionals at WebMD for less stress in parenting children with allergies:

• Vacations. Plan vacations during non-allergy seasons. If spring and summer are rough on your child’s allergies, take a winter ski trip or a fall camping trip instead.
• Summer Camps. Explore alternative camps if traditional outdoor summer camps pose problems. How about art, computer, or surf camp?
• Washing Up. Get your child in the habit of showering or bathing and washing her hair every evening to wash off microscopic particles of pollens and grasses.
• Outdoor Sports. When outdoor field sports such as lacrosse or soccer set off allergies or asthma, look into martial arts, dance, or swim teams.
• Indoor Outings. Visit library story hours, children’s museums, and indoor playgrounds if you need an activity when the pollen count is high.

Taking the High (and Hard) Road

While it might seem like kids are overprogrammed these days, with six to eight hours of school, care, or related activities being the norm, this doesn’t necessarily mean children are properly socialized. Just having your child around other children doesn’t necessarily, as you probably know, mean they learn to relate well to others. Socialization is a process, one that takes both time and investment on the part of the parent. No matter how well meaning the teacher or care provider, when they are faced with monitoring a small handful or even a dozen or more students, it can be difficult to provide the close attention and care needed for appropriate socialization. The Child Development Institute explains the various stages of socialization as they relate to children’s growth and development. Nurturing your child through the inevitable rejection from peers, hurt feelings, and other childhood moments is essential for healthy social and emotional development. The experts at the institute provide a host of resources for parents, including this informative step-by-step article of suggestions for how to help your child adapt and overcome in the social sphere.

Dealing With Trauma

Although we’d like to think we can provide our children with a carefree, nurturing environment in which to develop, as with other areas of life some situations are beyond our control. Car accidents, the death of a pet, divorce, losing a friend, natural disasters, and even something as terrible as abuse, are all part of life that our children may confront as they grow. Fortunately, there are a lot of resources available to parents, from local support groups and counselors to larger national networks like The National Child Traumatic Stress Network. It’s easy to feel like you are alone when you’re trying to help someone process emotions they’ve never felt before, but that’s not true. Reach out and find help – we all need community when we find ourselves in trouble.
While traumatic stress can often manifest emotionally, sometimes there are physical symptoms as well. We have helped patients overcome physical pain related to traumatic incidents with the help and care of our professional team of doctors. Come visit any one of our 11 locations across Southwest Virginia for an initial consultation. We know parenting can be tough, but we’re here to help.

Tips and Tricks for Long Distance Runners

Runner’s World reports that seeking chiropractic treatment is a growing trend among elite runners, according to Dr. Ira Shapiro, a three-time member of the U.S. Olympic Committee medical team. In an interview with the site, Dr. Shapiro says, “I will be busy from the moment I walk into the tent [at an event] until the last athlete leaves the compound. It’s not the case of an isolated few taking advantage of my services; it’s the vast majority.”
This trend is unsurprising when you consider polls that point to about 60% of runners reporting sports injuries or chronic injuries—from knee pain to calf strain, shin splints to stress fractures. Injuries can result from overtraining, not doing quality training, poor nutrition, the wrong shoes, or even something as simple as landing a stride incorrectly. While some factors are beyond a runner’s control—like the weather on race day—there are definitely some proactive steps you can take to a healthier marathon experience. Dr. Ed Laskowski of the Mayo Clinic Sports Medicine Center offers several pre-race tips for runners prepping for their next distance race.

Soreness is Normal

While runners who push to greater PR’s and higher levels of training should expect some soreness, joint swelling could be a sign of something that requires more attention than an ice pack. Dr. Laskowski recommends runners have a professional evaluation if they are experiencing “pain associated with joint swelling or that causes the joint to feel unstable…. You should also seek an evaluation for pain that persists or intensifies after rest from running or pain that causes you to compensate, change your running, or change your gait.”

Drink, Eat, and Be Merry

Drinking and eating a nutrient-rich diet before the race and during training is essential to proper fueling. Dehydration can be an issue for long-distance runners with far-reaching consequences. The experts at both Runner’s World and the Mayo Clinic recommend starting a race well-hydrated with healthy carb loading three to eight hours before the start. Don’t depart from your normal routine, so how you’re training should reflect what you’ll do the day of your race. It’s also essential to drink during your run, particularly if you are doing more than five or six miles. Water with an electrolyte source, like a sports gel, or a drink that incorporates all-important nutrients like sodium and potassium should be consumed every mile or so (2 ounces is recommended—that equals about two swallows). While fairly, rare, it is important not to over-hydrate which can cause life-threatening conditions, like hypernatremia.

Pass On the Sweets

While most health professionals agree that limiting your sugar intake is a good idea anytime, cutting sugar and sweeteners out of your diet at least 24 hours before your race can help you avoid everyone’s least favorite leg – the sprint to the port-a-potty. Avoiding caffeine and high-fat foods during this timeframe can also be a great help for your digestive system.

Staying in Line

Just like the effort you put into having great shoes and gear that keeps you cool (or warm, depending on your climate), making sure everything is properly aligned is well worth the time and energy you’ll invest when you consider the benefits both for your training and on race day. Manual adjustments of ankles, knees, and the lower back can keep you pain-free and running steady as you rack up the miles.
For more information on how we can help you stay in top condition while training or after a race, make an appointment at any one of our eleven locations to talk with one of our doctors. We want to keep you running steady and reaching for your personal best.

Location. Location. Location. Strategically located clinics allow Shannon to live the life she loves.
Shannon is a very busy and well-known real estate professional in the Roanoke Valley. When not working or spending time with her family she volunteers in a variety of capacities whether it is with a school organization, charitable foundations, or as a Sunday School teacher. Shannon’s story is an important one to tell because in spite of her high-demand and fast-paced lifestyle she is able to keep her health a top priority.
Shannon’s story begins many years ago, back when she was in middle school. She suffered a serious neck injury after falling down two flights of concrete stairs. At the time, she didn’t have access to chiropractic care so her neck injury was left untreated. Years later Shannon discovered the many benefits of chiropractic care and was able to get the treatment for her neck, that she so desperately needed. Shannon explained, “I truly believe, that if I had not started chiropractic care, I would not be able to move my neck.”
What initially began as treatment for a very specific injury has transformed into a means for maintaining optimal health. Shannon said, “I discovered many years ago, the many benefits of chiropractic care. My body, as a whole, functions so much better when I have consistent chiropractic adjustments.” Shannon resolved the immediate need, her neck injury, but elected to continue treatments because she knows adjustments are key to her living the life she loves. Shannon explained further:
Keeping my body in check, which I do by having chiropractic adjustments, benefits me greatly as a whole. I am a busy real estate professional, which means many hours of driving from place to place, sitting for long periods of time, and many hours of computer work, while sitting sedentary at a desk. If I were not benefiting from my chiropractic adjustments, I would not be able to continue with the long hours that my job demands.
Just like in real estate “location, location, location” is huge for chiropractic care. A large reason Shannon is able to regularly get adjustments is because there are a variety of clinic options to choose from strategically located across the Roanoke Valley and beyond. Shannon said, “With Tuck having several locations, it has helped me maintain my general well-being, my being able to stop in at any of the locations, when I am in between appointments, etc., to get my chiropractic adjustments.”
Since Shannon has visited many locations she has as a result experience treatments from a number of doctors, four to be specific. She has found the variety of doctor’s to be an asset to her health:

I absolutely love, what I would consider, one of the missions of Tuck Chiropractic Clinic, which is establishing themselves in many different communities, where their patients are able to drop into any of the many offices, and know that their needs will be taken care of, in the same form and fashion, as if they were visiting with their primary, neighborhood Tuck doctor.

Her close relationship with the Tuck team was especially helpful when she developed sciatica while moving a heavy bird bath. This condition typically presents as pain or weakness in one leg and can also manifest as a tingling sensation or a sharp radiating pain. According to her x-rays, the situation did not look good. However, with chiropractic treatments from Dr. LaBarbera she was able to avoid invasive medical procedures and medication. Not only that, Shannon’s personal diligence, keeping up with follow up exercises at home, has allowed her to live pain-free and overcome this injury.
We are inspired by Shannon’s commitment to stay on top of her health, even in the face of a fast-paced and demanding schedule. We are also thankful to be a part of Shannon’s journey to wellness. We are thankful that she trusts our doctors—across a number of clinics—to equip her to live the life she loves.
Copyright: alotofpeople / 123RF Stock Photo

While St. Patrick’s Day may have people contemplating pots of gold at the end of rainbows, four-leaf clovers, and the luck of the Irish, relying on luck for good health may not be your best strategy for a happy, fulfilled, active lifestyle. Being intentional and proactive are important pieces of becoming the best you – we can’t all be as lucky as the 67-year old grandmother that Mellanie True Hills mentions in her book:

In traveling from her home in Britain to her daughter’s wedding in Florida, [the grandmother] was on a flight to Orlando when she experienced back, chest, and arm pains, sweating, and vomiting, and realized that she was having a heart attack. When the flight attendant called to see if there was a doctor on board, fifteen cardiologists answered the call. All were headed to a cardiology conference in Orlando. They were able to save her, and the plane landed in North Carolina, where she spent five days in the hospital before proceeding to Orlando for her daughter’s wedding (Chap. 20).

As Hills says, “She was lucky, but luck doesn’t cut it for most of us.” Instead, we have to be intentional about taking responsibility for our own health, as far as we are able.
Hills recommends three preliminary steps for proactive health management:
1. Educate Yourself
Albert Einstein said, “Intellectual growth should commence at birth and cease only at death” (Carol Bogash, Americans for the Arts). While learning throughout our lifespan keeps our brains healthy and active, it also promotes happiness, and gives us new, helpful information for maintaining a healthy lifestyle. Food fads, diet plans, and the best way to exercise come and go, but there have been many noteworthy scientific discoveries, particularly in the area of neurological activity, in the last decade or so. There are also articles based on trustworthy studies that link certain foods and behaviors to increased serotonin levels (one of our “happy” hormones). Finding reliable sources that are based on peer-reviewed research with large sample sizes from a diverse population are your best bet for health education. Not all of these have to be hard to digest, sometimes popular sources like WebMD produces very readable adaptations of study findings. But make sure you check the facts and follow the hyperlink trail to make sure the claim that 50% of people whose eyesight improved by eating carrots every day isn’t based on the debatable opinion polls of 10 people out of 20.
If you already know have a particular condition, like suffering from chronic back pain or headaches or seasonal affective disorder, educating yourself about your options is a good first step. Looking at how nutrition can affect your condition, the benefits of certain types of exercise, what supplements might help ease symptoms (like Vitamin D for people with S.A.D)., and other forms of alternative care are a good start, but it is advisable to always check with your primary care provider before making any significant changes to your regular routine.
2. Plan (and Attend) Regular Check-up Appointments
According to the World Health Organization, “early detection of cancer greatly increases the chances for successful treatment.” While that may be a more extreme circumstance, keeping tabs on your health consistently is definitely a good idea. Knowing your risk factors and visiting your primary care provider can help you stay on top of what you need to do to live vibrantly. Often organizations like the Red Cross offer complimentary or low-cost exams that certain population groups should have regularly like mammograms. Stay informed about local events and be proactive!
This attitude is true not only for your physical health, but also for your emotional, spiritual, and relational health. Proactively investing in relationships via real conversation, dedicated time, and kind gestures can do a lot for strengthening your friendships, marriage, and other associations. Likewise, checking in with a friend, partner, or spouse regarding your attitude and emotional state may give you fresh perspective on your highs and lows and how to regulate them. Having friends and family that both share your values and beliefs and hold conflicting opinions also important for ensuring a healthy curiosity and equilibrium.
3. Partner with Your Healthcare Providers
Finally, partnering with those who are invested in your health is a great way to take a proactive stance toward healthy living. Setting goals with healthcare providers, following the advice of a trusted doctor and working with professionals to determine a routine of healthy lifestyle habits that fits your needs are all positive steps you can take. Our doctors at Tuck Chiropractic Clinic are committed to seeing you live the life you love and would be happy to consult with you regarding how chiropractic care might improve your well-being. They are also patient advocates, happy to refer you to another healthcare professional if they feel your needs would be better met by a doctor in another specialty.
If you are looking to proactively pursue a healthier lifestyle and think chiropractic care might help you on your journey, give us a call or drop by at any of our eleven locations. We’re here to help.

False—mostly. Like many things in life, this isn’t a black and white issue. Chiropractic can be used as a short-term acute treatment or as part of a long-term preventative and health maintenance protocol.
Sometimes a person may get injured, which can result in pain or limited performance. This can happen due to a car accident, lifting heavy objects in an awkward manner, or perhaps taking a hard hit while playing sports. This can result in debilitating pain that prevents the ability to continue with the same lifestyle that existed prior to injury—whether that means having to modify one’s occupation, an exercise routine, hobbies, or a specific daily routine. Chiropractic adjustments are an excellent means to correct acute issues related to the spine. It is possible that a very short-term stint of care will properly address the pain or performance issue and result in healing for the patient that requires no follow-up.
The first experience Dr. Ray Tuck had witnessing the ability of adjustments to correct a painful injury was in his father’s chiropractic clinic. Dr. Tuck shared the story with us:

When I was 19, I asked my father for a job in one of his clinics and saw how he helped a severely acute patient. In fact, this fellow was a copy machine repairman who hurt his lower back lifting a copier and had to be carried in. We stayed late that night working with him and I saw him walk out. That was the most amazing thing I had ever seen. No drugs or anything. It was incredible!

Neither surgery nor medicine was required to make this patient well. This example powerfully depicts how chiropractic is able to immediately resolve functional issues, eliminate pain, and get the patient back to the life they love to live.
While there are instances where chiropractic can be used as an isolated treatment option there is also a tremendous benefit to consistently using adjustments to maintain excellent health, manage and eliminate pain, and enjoy top physical performance. Many professional athletes such as Olympic hopefuls and NFL players include chiropractic as part of their training regimens. They know that their bodies perform optimally when their spine, joints, and nervous system are carefully maintained with chiropractic adjustments.
Think about it, you probably visit the dentist annually or semi-annually to ensure your pearly whites are in tip-top shape with a checkup and cleaning. Keeping a close watch on your spinal health and getting regular “check up” adjustments or treatments is an excellent proactive step towards ensuring optimal spinal health. Some studies have shown that regular chiropractic treatments promote increased lung capacity, visual acuity, reaction time, balance, and cardiovascular health. The spine has an impact on all other bodily systems and therefore should be a priority for routine maintenance and wellness.
Discuss your health goals and concerns with your chiropractor to determine if they will best be met by consistent care over time or if perhaps reaching your goals will require a shorter duration of care.

At Tuck Chiropractic Clinic, we think it is important to love the life you live. It’s easy to get stuck in the everyday grind that slowly squeezes the joy out of life. When you’re too busy, too stressed, and you can’t do the things you’re passionate about, it can be difficult to really enjoy the moment. Here are a few tips on how to seize the day:

Tips for Increased Happiness

1. Try something new
Katherine Zeratsky of the Mayo Clinic encourages everyone to “get into the habit of trying new things” as part of the Clinic’s 12 Habits of Highly Healthy People series. She notes that trying new things can help you overcome fear, build on past successes, capitalize on your strengths, approach new things with curiosity, find greater enjoyment in life, and experience benefits like increasing confidence and reducing loneliness. So whether it’s learning how to swim, going rock climbing, picking up a crossword puzzle, or joining a photography club, pick something that’s outside of your normal zone of daily and weekly activities and give it a go!
2. Be aware
Part of enjoying life and finding contentment is being present in the moment and engaging with the people and circumstances that surround you. When we are aware of how we feel and determine to acknowledge and work through negative emotions and practice positive emotions, like gratitude, we are building good habits and brain patterns that can increase our experience of and enjoyment in life.
According to research referenced by Harvard Health Publications, one study was conducted where two groups were instructed to journal weekly with one group focusing on what they were thankful for and the other on what aggravated them that week. After ten weeks, the group that focused on identifying what they were grateful for reported significantly higher levels of happiness and enjoyed other health benefits as well. Another study with a gratefulness exercise component also reported significant increases in the reported happiness scores that followed that week’s assignment. Being engaged and being grateful play an important role in how much we relish life.
3. Build in margin
Less stress generally equals greater happiness. One great way to reduce stress is to build margin into our lives. One means of doing this is to purposely plan to sleep more (aiming for 7 to 8 hours nightly). According to a study done at the University of Massachusetts, getting adequate sleep improves our capacity to make better decisions; and another study, published in Psychological Science suggests that getting enough sleep increases the probability that we will accomplish goals that we set for ourselves.
Adding margin to the day doesn’t end with getting more sleep though, it also includes ideas like the 15 Minute Rule – purposefully getting up 15 minutes earlier than needed to have time to make your coffee, journal, pray, or do whatever you need to do to proactively get a good start. This rule applies to making it to meetings, appointment scheduling (giving yourself 15 minutes to process what you’ve heard and make it to your next appointment), travel plans, etc. Margin reduces stress and less stress can lead to greater happiness.
4. Unplug occasionally
Experts in all sorts of fields encourage us to cut out those things that are not driving us forward or supporting us in our goals. For many in the information age, this might mean having days or times of day that are “disconnected.” Max Blumberg, a University of London research psychologist, recently commented on how “Our brains were never designed to be always on and permanently connected with the amount of stimuli that we get [today].”
Darren Hardy, a personal success mentor for highly influential businessmen and other interested parties, agrees that giving our brains a break is essential to our health and productivity, citing how hard it is to really disconnect from email, social media, entertainment media, and the other digital “sirens” vying for your time and attention. He explains that implementing disconnected days, even at work occasionally, gives him time and space to think creatively, connect with the people around him, and focus his attention on the things that truly matter.
5. Prioritize

Getting our priorities straight may be one of the most difficult tasks of a human being. The key to getting the important things done is to be able to distinguish between what is simply urgent and what is truly important. For example, the email regarding the five things your team expects you to have done by Monday that comes in at 4:45pm on Friday may feel like the end of the world, but the dinner date with your husband or your child’s soccer game may actually have the greater long-term impact. It’s different for everyone, but figuring out what is most valuable in your life will help you align your actions with your values.
Just like it’s hard to love the life you live if your priorities are out of whack, it’s hard to do what you love if you aren’t aligned correctly. Joint pain, sciatica, headaches, back pain, spinal stenosis, and other conditions caused or aggravated by spinal misalignment can put a serious damper on doing what you love.
If you are struggling with any of these issues, we’re here to help. Whether it’s rough housing with your grandkids, running that half marathon, rock climbing, or your job, we want you to be free to do the things that mean the most to you. Chiropractic care supports long-term health and wellness, important pieces of a healthy, happy lifestyle. Love the life you live, take care of yourself by making an appointment at one of our eleven clinics and finding out more about how chiropractic care can increase your capacity to enjoy life.