The season of renewal is here, which means it’s time to tackle spring cleaning. But before you dive into cleaning out closets, scrubbing floors, and lifting boxes, take a moment to protect one of the most important parts of your body: your back.  

Many people complain about aches and injuries after they complete a weekend of well-intentioned cleaning. For this reason, here are the top chiropractor-approved tips to help you stay safe and pain-free during this season’s cleaning:

1. Warm Up First

Spring cleaning can put more demand on your body than you might realize, so you should warm up your body like you would before a workout. Spend a few minutes stretching your back, hips, and shoulders before you start. A few gentle twists and toe touches can go a long way and prevent months of recovery from an injury. 

2. Create a To-Do list 

Creating a to-do list and starting spring cleaning with a plan will help you stay organized and prevent you from trying to get too much done at once. It will also keep you from losing track of time. In addition, you’ll be able to clean and move at a more comfortable pace. 

3. Lift With Your Legs, Not Your Back

When picking up large or heavy objects, remember to bend at your knees and squat down, keeping your back straight. Keep the load close to your chest to minimize strain on your back while using your leg muscles and engaging your core. If something is too heavy for you to lift easily, consider getting help instead to avoid putting yourself at risk of injury. 

4. Break Tasks Into Chunks

You may feel motivated and want to get the house decluttered and cleaned in one day. While this sounds satisfying, you could end up putting too much strain on your back. Break projects into smaller, more manageable chunks to pace yourself and take breaks every 20-30 minutes to stretch or walk around. If any sore spots have developed, use a heating pad or an ice pack to reduce the risk of serious injury. 

5. Use the Right Tools

Using long-handled scrub brushes, dusters, and mops can help you complete spring cleaning effectively without unnecessary bending over and reaching. You should also use step stools and ladders instead of chairs when cleaning or decluttering high areas to maximize your safety.

You should also consider using furniture sliders to help you move heavy items without straining your back. 

6. Mind Your Posture

Whether you’re vacuuming or washing baseboards, remember to keep your core engaged and avoid slouching or hunching over. If a task has you bent over for a while, stand up slowly, stretch backward gently, and give your spine a reset.

7. Know When to Ask for Help

If something feels too heavy, awkward, or hard to reach, don’t risk it. Ask for help from a family member or neighbor — it’s better to wait and get help than to throw your back out. Don’t take on more than you can handle. 

8. Wear Proper Shoes

Not only should you wear sturdy, supportive shoes to exercise or while working but also when deep cleaning your house. Wearing good shoes with arch support helps align your spine and reduce stress on your lower back. Avoid wearing flip-flops or slides as they offer no support and can easily catch on things and cause you to slip.

9. Stay Hydrated & Take Care of Yourself

You may find it easy to get caught up in spring cleaning, but don’t forget to regularly drink water, eat well, and rest when needed. A healthy body is more resilient to strain and injury. Consider also putting on music or a podcast while you clean to help you enjoy it more. 

10. Schedule a Spinal Check-Up

After a long day or week of lifting, scrubbing, and organizing, your back may need some time and care. Consider scheduling a chiropractic adjustment to help relieve tension, restore alignment, and keep you moving comfortably all season long.

Keep Your Back in Mind This Spring

Spring cleaning allows you to refresh your space and reset for the season — but don’t let it come at the cost of your back. With a few smart habits and mindful movement, you can get the job done without injuring or straining your back. 

If you feel stiff or sore after cleaning or just want to make sure your spine is in tip-top shape, Elite Chiropractic can help you move better and feel better. 

Do you suffer from headaches or migraines? If you have experienced pounding pain in your head, you know that there are few things worse. Migraines and headaches can make it hard to function, complete daily tasks, and even enjoy your daily life. If you have tried medication but are still suffering, chiropractor care may help you manage your pain and get your life back.

What is the Difference Between a Migraine and a Headache?

Migraines and headaches both cause debilitating pain, but there are a few key differences between a regular headache and a migraine. It’s important to understand which you are experiencing, so you can receive the proper treatment. 

Headaches

A headache involves mild to moderate pain or discomfort usually affecting both sides of the head. It can occur from muscle tension, blood vessel changes, or nerve irritation. Most headaches are caused by stress, anxiety, hormonal changes, sleep problems, weather changes, or barometric pressure. 

There are two main headache types: tension headaches and cluster headaches. A tension headache occurs because of stress or tight muscles. It involves dull pain around the head. A cluster headache occurs in a series that will last weeks or even months. It usually involves severe pain on one side of the head, usually behind one eye. 

Another common headache is a sinus headache, which happens when you have inflammation or congestion in your sinuses. You may feel pain or pressure in your forehead, cheeks, or behind your eyes. Your face may also be tender. 

Migraines

 A migraine is more than just a severe headache; it is a neurological disorder caused by changes in brain activity, arteries, chemicals, and nerve cells. Migraines are experienced by an estimated 12% of people in the United States. Most migraines also happen to women more than men. 

A migraine typically includes a throbbing or pulsating pain on one side of the head. A migraine can also include nausea, vomiting, and sensitivity to light, sound, and smell. It can last from four to 72 hours if left untreated. 

Once your migraine goes away, you may feel drained, confused, or exhausted. Those experiencing migraines may have a hard time concentrating, experience depression and anxiety, suffer from fatigue, have difficulty sleeping, and/or have body chills. 

How Can a Chiropractor Help

Chiropractic care can be an effective option for reducing headache intensity and frequency, especially for tension headaches and headaches from neck problems. While results may vary, many people report significant relief with regular chiropractic treatments. Chiropractors can help with: 

Aligning the spine and correcting posture 

Misalignments in the spine, especially the neck, can contribute to headaches by causing nerve irritation and muscle tension. Chiropractic adjustments help realign the spine, reducing pressure on nerves and improving posture, which can decrease headache frequency.

Reducing muscle tension

Poor posture, stress, and sitting for long periods can lead to tension headaches caused by tight muscles in the neck and shoulders. Chiropractors use techniques such as soft tissue therapy and spinal manipulation to relieve tension and improve muscle function.

Improving nervous system function

Spinal misalignments can interfere with nerve signals, contributing to migraines and headaches. Adjustments help restore proper nerve communication, which may reduce headache triggers.

Decreasing inflammation

Chiropractic care can help reduce inflammation in the spine and surrounding tissues, which may contribute to headache pain. Some treatments also promote blood flow and oxygen delivery to the brain, potentially reducing the severity of your migraine.

Addressing TMJ issues

The temporomandibular joint connects the jaw to the skull. Temporomandibular dysfunction (TMD) can contribute to headaches, especially those originating from jaw tension or grinding. Chiropractic adjustments and jaw exercises can help relieve TMJ-related headaches.

Providing soft tissue manipulation (massage)

Some chiropractors incorporate massage to relieve tension in the head, neck, and shoulders. This approach helps improve blood circulation and reduce the frequency of tension-related headaches. Massage may also help you relax and feel less stressed, which can help with headaches or migraines. 

Recommending exercises 

Chiropractors may recommend specific exercises to strengthen the muscles in your neck and shoulders, which can lessen the amount of severity of migraines and headaches.

Migraines and Headaches are Treatable: Get Help Today

Migraines and headaches are debilitating, and they can prevent you from living your life. There may not be a cure for your migraine or type of headache, but you do have treatment options. Visit the Health and Wellness Clinic and see how a holistic alternative to traditional headache treatments could be a step toward a pain-free life.

Most people spend a little over three hours on their phone every day. With the prolonged use of technology, it’s inevitable that issues will develop. If you experience neck strain, discomfort, or pain looking down at a screen, you may be experiencing a condition known as tech neck. This condition can cause potential issues, but don’t worry: there are things you can do to prevent long-term consequences.  

What is Tech Neck?

Tech Neck, also known as cervical kyphosis, is a chronic condition that develops from the prolonged use of technology, especially the use of smartphones, tablets, and computers. Looking down at screens can cause poor posture: the shoulders slump forward and the neck muscles become strained. This posture causes fatigue on the nerve supply in your neck, causing pain. Over time, this force and effort puts uneven pressure on your spine, which can cause long-term problems, such as a neck hump or changes to the natural curvature of your spine. 

This condition is not new but has gotten worse in recent years due to the development and availability of technology. 

Symptoms of Tech Neck

• Neck pain — Can range from mild to severe radiating pain

• Jaw pain — Pain of discomfort when chewing or opening your mouth wide

• Stiffness  and reduced mobility — Difficulty moving your neck or tiling your head

• Shoulder tension — Pain and tenderness in the shoulders or upper back

• Headaches — Frequent or persistent headaches, especially at the base of your head

Numbness or tingling can develop in your arms and hands. But this only happens in severe cases and could be a sign you have a problem that could cause serious issues in the future. This may also be a sign to seek professional treatment. 

How to Prevent and Fix Tech Neck:

To prevent tech neck, you should follow these steps:

• Adjust your screen height — Keep your phone or monitor at eye level to avoid looking down.

• Take frequent breaks — Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.

• Improve posture — Sit up straight with your shoulders relaxed and your back supported.

• Use ergonomic accessories — Consider a standing desk, a chair with very good lumbar support, or an external keyboard to promote better posture

• Stay active — Regular exercise, especially strengthening your core and upper back, can help maintain proper posture.

• Stretch and strengthen — Stretches can help release tension and promote better posture. Good exercises for tech neck include:
  • Chin tucks: Pull your chin back to align your head over your shoulders.
  • Neck stretches: Gently tilt your head side to side and forward/backward.
  • Shoulder rolls: Roll your shoulders forward and backward.

• Utilize instant pain relief — If you need a quick solution you can relax tight muscles using a heating pad or reduce inflammation by applying an ice pack. If needed, you can use ibuprofen or acetaminophen to reduce pain and inflammation.

Chiropractic Treatment

If you have incorporated the above tips but are still experiencing persistent neck pain and stiffness, headaches, numbness/tingling in your arms or hands, or limited neck mobility, you may want to seek professional treatment. A chiropractor can provide non-invasive, drug-free relief and prevent long-term spinal issues. Chiropractic care includes:

• Adjustments — An adjustment can help you maintain proper spinal alignment, which will improve posture and alleviate muscle stress. An adjustment can also relax muscles, release compressed nerves, dissipate tension, and restore the proper movement and function of your neck and upper back. 

• Soft tissue manipulation — Massage can help release muscle tension, reduce knots, and improve blood circulation. Myofascial release can break down the tight connective tissue that contributes to stiffness.

• Professional advice — Chiropractors can assess your posture and suggest corrections for sitting, standing, and using devices properly. They may recommend ergonomic changes like raising your screen height, adjusting chair support, and modifying your workstation to prevent future tech neck issues. 

• Exercises — Chiropractors guide you through specific exercises to strengthen weak muscles (upper back, core) and stretch tight ones (neck, shoulders). They can show you how to properly do chin tucks, scapular retractions, and neck stretches to promote long-term posture correction.

Be Aware of Your Posture

Don’t let scrolling or working on a device give you neck and back problems. Be smart and be aware of your posture when going about your day. You can save a lot of money and pain if you take care of your neck, shoulders, and back. Your future self will thank you for following all the tips for preventing tech neck and visiting your local chiropractor when professional treatment is needed.