Back pain

We Appreciate You!

You Deserve Some Thanks!

 

We are all settled into our new location inside Zeiszler Chiropractic Clinic in Apple Valley and wanted to that YOU for making the move with us. We are so excited to start taking advantage of all the new therapies and benefits of being in this new space.

 

In addition to this, we wanted to create a Patient Appreciation Week as a thank you for your loyalty to Dakota Chiropractic. This will take place the week of Monday, July 30th to Friday, August 3rd. To honor our patients, we are doing a couple GIVEAWAYS, because who doesn’t like free stuff?!

 

Each day that week we will give away a Caribou Coffee gift card to 1 patient that is on the schedule for THAT DAY. The patient will be chosen at random and will be notified at the end of each day.

 

We will also be giving away a bottle of Lavender Essential Oil that week!! Lavender is the “swiss army knife” of oils as it is used for assistance in sleep, relaxation during times of stress, calming skin irritations and many more uses! To be entered to win this prize all you need to do is write a Google Review for Dakota Chiropractic between now and Friday, August 3rd. This takes only a couple minutes. Just click on the link below, click on the blue “Write a Review” button in the right upper corner, select a rating and write a brief review of your experience at Dakota Chiropractic. You will be automatically entered to win the Lavender!

 

https://www.google.com/search?q=dakota+chiropractic+reviews&rlz=1C1CHBF_enUS723US723&oq=dakota+chiropractic+reviews&aqs=chrome..69i57j69i60j69i61l2.6107j0j7&sourceid=chrome&ie=UTF-8#lrd=0x87f62dcf2edff0af:0x68ae4eca6082d850,1,,,

 

There will be samples and freebies available at the clinic all week as well. If you haven’t been in to the clinic for a while or if you are trying to decide when to schedule your wellness visit, THIS WILL BE THE WEEK TO DO IT!

 

Call (612) 562-6694 to schedule. We look forward to seeing you in Apple Valley!!

Clear the Static

Patients often want to know about what they can do when the leave the chiropractic clinic to continue healing their musculoskeletal system. They know that their chiropractic treatments assist in eliminating nerve interference, but what causes the interference in the first place?
 
There are three types of stressors that can put a strain on your nervous system. Those are chemical stress (the foods we eat, products we use), mechanical stress (injuries, posture, etc.) and emotional stress. One way to combat emotional stress is meditation.
 
I am not an expert on meditation, but I have found benefit from using it to manage stress. The goal of meditation is to be fully present and focus on your breathing.  In, out. In, out. In, out.  Thoughts will inevitably enter your mind, that is fine. The goal of meditation is not to have no thoughts. The goal is to detach from your thoughts somewhat. To know that a thought does not define you.
 
Since we always have our phones on us, one simple way to have easy access to guided meditation is to download an app. I use the Calm App. There are several others out there that have their own benefits.
 
The thought of trying to cram one more thing into your morning routine may sound counterproductive but taking an extra 10 minutes in the morning to mediate can make the rest of the day more efficient. By clearing some of the static of our negative thoughts we find more space to do the things we have to do and want to do throughout the day.

Give it a try and let me know what you think. As always, you can schedule your next chiropractic treatment by calling 612-562-6694.
 



Be well.

How to Avoid 'Text Neck' in 2018

Have you heard of text neck?

According to Dr. Kenneth Hansraj, a spinal surgeon in New York, it is a very real thing. When we spend hours a day on our phones, our heads begin to drift forward, further and further… until THEY FALL OFF OUR NECKS. Just kidding, they don’t do that. But now that I have your attention let me explain something crazy that DOES happen.

Dr. Hansraj explains that when your neck is in a neutral position, the weight of your head is around 10-12 pounds. As your head drifts further forward the strain it places on your neck increases. At 15 degrees forward, your head puts a strain of 27 pounds on your neck, at 30 degrees that strain becomes 40 pounds, and at 60 degrees it becomes 60 pounds!

text neck1.png

 

It is easy to see how the extra strain can lead to pain in the neck and shoulders, joint degeneration and even disc herniation.

We are so attached to our phones, so what is to be done? These acute and chronic symptoms can be combated by daily stretching, taking breaks from our phones and getting adjusted.

If you have any questions about “text neck” or would like to schedule an appointment, please call Dr. Hannah at (612) 562-6694.

VITAMIN D: WHY IT IS IMPORTANT AND WHERE TO GET IT

You most likely have had someone in your life recommend Vitamin D. But what is so great about that vitamin? 

 

Well, virtually every cell in the human body has a Vitamin D receptor. Vitamin D promotes calcium absorption in the intestine to protect against osteoporosis. It also regulates your immune function. Vitamin D promotes cell growth and supports your mood. 

 

If that is not enough reason to want to have sufficient Vitamin D levels, some of the risks of having insufficient levels of Vitamin D include increased risk of heart attack, cancer, diabetes, asthma and other autoimmune diseases. Now this list is not meant to scare you, it is meant to empower you to get your Vitamin D levels checked to make sure you are not at risk. Your primary care physician can check this for you.

 

Knowing how important this vitamin is, where do we get it?

 

The best source of Vitamin D is always SUNLIGHT! This is the form that your body absorbs the best and there are numerous additional benefits to getting natural sunlight. Living in the Midwest, you know that natural sunlight can be scarce. Other sources including fatty fish, (like tuna, salmon, etc.) egg yolks and beef liver which contain high amounts of Vitamin D can help.  If eating more of those foods is not enough to get you to a healthy level, you can use a Vitamin D supplement. A high-quality, bio-available (meaning your body can absorb it) Vitamin D supplement can help your reach sufficient Vitamin D levels when your diet/sunlight exposure are lacking. 

 

Ask about Vitamin D at your next appointment !

 

Schedule on patient portal or call  (612) 562-6694

 

Be well. 

Spinal Stability for Your Every Day

An understanding of your body's core is a topic of great importance.  Specifically, the ability of that core to maintain enough stability to allow the rest of your body proper movement capability. A mentor of mine, Kelly Starrett (Doctor of Physical Therapy), likens the body to a car. He talks about the necessity to create a "stiff chassis" (a stable spine) so that the "wheels can move fast" (the arms and legs are able to do their work).  Another way of putting this would be in the words of Craig Liebenson (Doctor of Chiropractic) who preaches the concept of creating "proximal stability in order to achieve distal mobility".

Generally, when we think of doing core training, we think of endless crunches and maybe a few planks here and there.  The problem with that is in those instances we are creating dominance in certain muscles and neglecting other core muscles all together. When we talk about "core training", let us get better at using all the muscles of the core. Instead of focusing heavily on our "six-pack muscles" to dynamically force the spine into odd contortions, let us teach our core to do what it was really meant to do - reflexively stabilize and protect the spine.

One of those very important and often neglected core muscles is your diaphragm.  A report in the Journal of Orthopaedic & Sports Physical Therapy stresses the importance of the diaphragm (your breathing organ) in a healthy spine. Researchers found that patients who suffered from low back pain had an abnormal position of their diaphragm.

Okay, you get it. Stop doing crunches and start feeling/using all these other core muscles. How about a quick and easy routine each day to get you up and going with a strong an durable body?

Give yourself and extra 2-4 minutes each morning before you get out of bed. No, that doesn't mean hitting the snooze button. What you want to do is simple:

  • Lying on your back, bend your knees and bring your feet a little closer to your butt so that your low back is comfortable.
  • Place one hand over your belly button and the other over your chest. Allow your shoulders to be relaxed into your sleeping surface and feel yourself relax your neck and jaw muscles. Be emotionally and physically open to a better and more healthful breathing pattern.
  • For the next 25 calm, deep breaths, breathe in a way that your hand over your stomach is the one that rises for the first two thirds of the breath in. Once you feel like your stomach and sides are fully filled, finish the inhalation with a slight chest rise.

The goal here is to get the focus on the diaphragm and deep core muscles and not on the scalene and pectoral muscles, common places for people to use during improper breathing.

This is an extremely basic yet beneficial way to begin implementing strength and stability in your deep core muscles. Once you have mastered this we can begin to implement more advanced core stabilization and glute activation exercises. Make sure to ask about them at your next appointment!

Be well.

Written by: Mitchell Rasmussen, Functional Movement Specialist
Edited by: Hannah Steinmetz, D.C.