Getting Back to the Basics with Chiropractic Care

Chiropractic care can provide a safe, cheaper alternative to surgery. Because of the high cost of medications and medical treatments, getting rid of that pain in your neck can really turn out to be quite a pain in the neck. But visiting a chiropractor can be a much safer alternative that, most likely, will be a fraction of the cost of surgery.

Dr. Michael A. Dorn, Jr. has been a chiropractor for 17 years and has his own Baltimore practice, Baltimore Back and Pain Center. "We put your needs first to achieve efficient and comprehensive treatment for your pain in a supportive and nurturing environment," Dr. Dorn said. "We treat those that have been in auto accidents and have suffered work-related injuries, slip and falls, as well as sports injuries." He continued, "We also treat women who are pregnant, as well as children."

A visit to the chiropractor's office can vary from person to person, depending on the type of injury being treated. "We promise to speak candidly with you about possible treatments as well as any risks and associated costs of treatment, and how treatment can address your individual needs as a patient," Dr. Dorn said.

When you visit Baltimore Back and Pain Center, Dr. Dorn will properly diagnose the source of your pain, rule out more serious medical conditions, and prescribe an effective, non-surgical treatment plan that will work to alleviate your pain. The office offers convenient appointment times and is conveniently located off of I-83 in Hampden, MD. Call the office today at 410-662-4476 for your free chiropractic evaluation, which includes a complimentary 30 minute hydromassage.

Are You Suffering from "Text Neck?"

A lot of people; both kids and adults, are spending their Christmas break hunched over their shiny, new electronic devices. From smart phones to Kindles to video games, electronics were big gifts once again this year. But as technology continues to evolve and increase in popularity, so has a physical ailment now being referred to as "text neck."

While it's not really a new complaint, it is starting to affect younger and younger people. While a common complaint for those who at a computer, or read, for a long period of time , you now see people walking around or sitting down bent over. They're leaning forward and the farther they lean forward the worse it is on the neck.

For every inch your head moves forwards, it gains 10 pounds in weight, as far as the muscles in your upper back and neck are concerned. This is because they have to work that much harder to keep the head (chin) from dropping onto your chest. A head in forward posture can add up to thirty pounds of abnormal leverage on the cervical spine. This can pull the entire spine out of alignment. When you bend over for long periods of time, you can lose the natural curve in your neck. Symptoms of text neck can be just a pain in the neck, but it can also include head aches, pain that runs down the arm, pain in the upper back and pain in the sides of the neck.

Dr. Michael A. Dorn, Jr., DC says "stretching frequently can be helpful, as well as taking frequent breaks from your electronics." While the perfect solution would be to give up these devices altogether, it is unrealistic that people will just stop using their smart phone or laptop. Just remember that constant, daily use may not be a good thing, especially for those who are "wired in" on more than one device. "Just remind yourself to take a break now and again," Dr. Dorn says.

If you are experiencing pain for more than three days, and you think that you might be suffering from text neck, give our office a call at Baltimore Back and Pain Center. Dr. Dorn will properly diagnose the source of your pain, rule out more serious medical conditions, prescribe an effective non-surgical treatment plan that will work to alleviate your pain. We offer convenient appointment times and are located off of I-83 in Hampden, MD. Call the office today at 410-662-4476 for your free chiropractic evaluation. You can also request an appointment online.

Holiday Gift Wrapping and Your Back

Over the years, we have seen patients at Baltimore Back and Pain Center who came to our office in acute pain due to sitting on the floor and wrapping lots of presents over the holidays. Nothing takes the joy out of the holidays faster than being in pain. So, this year we decided that we would put together some gift wrapping tips for you for this holiday season.

Having a work surface at a height where you can comfortably sit, with good posture, is a big plus. Keep all of your materials within arm's reach and avoid hunching over your work-space while you wrap. Since there is no "ideal" position for gift wrapping, the most important thing to remember is to vary your position. For example, stand at a table or desk for one present, sit on a bed for another, sit in a comfortable chair for the next and head back to the table, or a countertop and start again. It might take a little extra time, but it will be worth it.

Wrapping gifts usually requires a good deal of space and the floor is usually one of the first choices. But the one thing not to do is to wrap your presents while sitting on the floor. Wrapping gifts while sitting on a hard floor can wreak havoc on your posture, and should be avoided. Kneeling or sitting on the same plane causes you to bend a lot. And you typically have to stretch and hold the bent position for extended periods of time. This puts a great deal of stress on the neck and low back. Avoid the floor at all costs!

Another great tip is to always stretch before and after you wrap gifts to relieve the strain on your back, neck and shoulders. When wrapping presents, it's a good idea to stretch the opposites. In other words, if you are leaning forward when wrapping your presents, stretch backward when you are done.

Take your time, don't overdo it, put on some festive music and relax. Should you experience pain, or an injury that lasts for more than a few days, please call us at 410-662-4476 to schedule an appointment for a free evaluation. We offer convenient hours in our Hampden office.

The faster you heal, the easier it will be to enjoy the holiday season! Happy Holidays from Dr. Michael A. Dorn, Jr., DC and the staff at Baltimore Back and Pain Center!

Pain Relief with Chiropractic Care

When you're in pain, nothing else seems to matter except finding a way to make the pain stop, even if just a little bit. The big problem is that Big Pharma (pharmaceutical companies) has used doctors and the media to push pain-relief meds as the only solution to pain! The Centers for Disease Control and Prevention cite that over 259 million prescriptions for pain are written yearly.

Baltimore chiropractor Dr. Michael A. Dorn, Jr. says, "While relieving pain is important, drugs rarely get to the root of the problem." And if you don't get to the cause of the problem, it means that the pain will return, and you'll need to keep taking medication to try to reduce the pain. And the cycle repeats over and over and over.

If you're in constant pain, get a thorough evaluation to determine the source, and then ask about non-drug and/or non-surgical alternatives like chiropractic care. Don't just turn to the medicine cabinet or a doctor's prescription suggestion and think that you have solved the problem.

Schedule an appointment in our Baltimore Chiropractic Office as soon as possible. Dr. Dorn will properly diagnose the source of your pain, rule out more serious medical conditions, prescribe an effective non-surgical treatment plan that will work to alleviate your pain. We offer convenient appointment times and are located off of I-83 in Hampden, MD - call the office today at 410-662-4476 for your free evaluation.

Surviving the Upcoming Holiday Shopping Season

The Halloween decorations barely left the store shelves before Thanksgiving and Christmas decorations popped up, and in many stores all three holidays were being represented. The end of the year suddenly becomes stressful as we try to juggle shopping, family, work and fun.

Dr. Michael A. Dorn, Jr., DC and his staff at Baltimore Back and Pain Center wants you to relax and enjoy the holidays, so consider some of the following tips to help keep your shopping adventures healthy.

• Stretch before and after a long day of shopping. When you are stressed your muscles are actually less flexible than usual.
• Wear comfortable shoes with plenty of cushioning in the soles to help absorb the impact of walking.
• Stay hydrated! And we're not talking about holiday lattes (caffeine and alcohol are dehydrators). Drink 8-10 glasses of water a day.
• If you are shopping all day, take frequent breaks. Try to eat light foods and avoid heavy burgers and fries for your meals.
• Take heavy packages to your car. Don't carry more than is necessary at one time.

If you experience pain or discomfort as a result of your holiday shopping, schedule an appointment in our Baltimore Chiropractic Office as soon as possible. Dr. Dorn can help alleviate your pain naturally, so you can enjoy the holiday season with your family and friends.

Baltimore Chiropractor Discusses Non-Surgical Treatments for Shoulder Pain

Shoulder pain is a common complaint we get at Baltimore Back and Pain Center. Unfortunately, there are many causes to this particular pain condition. Like any other pain, the sooner you get appropriate treatment, the quicker the pain will be alleviated and allow you to go back to your normal day to day activities. And it is less likely you will get a recurrent and chronic problem if you seek treatment quickly.

The cause of the shoulder pain determines what treatment should be used. Therefore, it's important to accurately diagnose it before any type of treatment can begin. If you are unsure of the severity, you should get professional advice before beginning any self-treatment.

Here are some at-home suggestions to help alleviate shoulder pain, but not all of them are appropriate for every condition. Keep in mind that just resting and taking painkillers is most likely not a treatment that will help long-term.

Rest: Rest the joint and allow the inflammation to subside. However, use caution because prolonged immobilization can cause a frozen shoulder.

Ice and Heat: Ice packs and heat pads are among the most commonly used treatments for shoulder pain.

Stretching: Stretching the muscles and tendons that surround the joint can help with some causes of shoulder pain.

If you are suffering from shoulder (or any other pain), call our office today at 410-662-4476 to set up an appointment so that Dr. Michael A. Dorn, Jr., DC can properly diagnose, rule out more serious medical conditions, and prescribe an effective non-surgical treatment plan that will work to alleviate your pain.

It's Officially Cold and Flu Season in Maryland.

Cold and flu season has arrived in Baltimore, Maryland. So how can you avoid the fever, headache, chills and overall body aches that might be headed your way?

We all know that it's important to keep our body's immune system optimized at all times to fight off viruses and bacteria. Staying healthy includes eating correctly, exercising on a regular basis and getting enough sleep. Did you know that chiropractic care is important, as well? Chiropractic can help you avoid colds and the flu by ensuring that your lymphatic system is working optimally.

Your lymphatic system is actually one of the first things your doctor will check when you visit due to cold or flu symptoms. When functioning properly, whatever your lymph nodes collect will get drained out through your lymph ducts, some of which are located in your neck and along your spine. But when your neck and spine are out of alignment, your ducts can easily become congested or blocked.

If you or a family member are currently battling a cold or the flu, or you wish to prevent getting sick, it's extremely important to keep your immune system healthy and functioning at peak levels. A non-invasive chiropractic adjustment returns your neck and back into proper alignment, and alleviates the pressure on the congested lymph ducts. This allows them to flow more freely to protect you against colds, flu and other illnesses.

In addition to chiropractic care and eating healthy, drinking plenty of fluids and avoiding tobacco and alcohol also help keep your lymphatic system healthy. Frequently washing your hands also helps.

Please contact Baltimore Back and Pain Center by calling 410-662-4476 or schedule an appointment here on our website. Dr. Michael A. Dorn, JR., DC and his friendly staff can help you and your family with colds and the flu and optimize your body’s immune system so that you can enjoy this beautiful fall weather.

Are You Experiencing Pain From a Car Accident?

Are you suffering from a headache, neck pain, lower back pain, pain radiating down your arm or maybe even jaw stiffness? Any of these symptoms can be associated with injuries from an auto accident.

Sometimes, it can take several weeks or longer for symptoms to show up, and you may not put two and two together that the pain is from the accident. It's quite common for someone to be in a "fender-bender" and not feel any immediate affects, and then later, days or weeks later, begin to notice headaches, or tingling down the arm or neck, or have back pain.

The force of sudden jolt that a car accident causes is more than enough to knock anyone's spine and musculoskeletal system out of alignment, and can injure the soft-tissue supportive structure. "Whiplash" is a common injury that occurs during a car accident when one is rear-ended. A "sideways whiplash" can also occur from a side-impact crash.

If you or a loved one has recently been involved in an automobile accident, contact us at 410-662-4476 to schedule a consultation with Dr. Michael A. Dorn Jr., DC at Baltimore Back and Pain Center to determine how chiropractic care can help you heal faster and make you stronger! Dr. Dorn will properly diagnose and prescribe a treatment plan that will work to alleviate your pain without the use of drugs, or your need for surgery. Together, we can develop a true partnership with one common goal – to help you return to your normal daily activities pain-free!

Tips for Fall Raking and Mowing from Baltimore Chiropractor

Don't look now, here come the leaves!

Before you start up the mower or reach for the rake this fall, consider the possible consequences: upper or lower-back strain, neck strain and pain in the shoulders. The twisting, turning, bending, and reaching of mowing and raking can cause injury if your body is not properly prepared.

Here are a few tips to help prevent the needless pain yard work may cause:

1. Do stretching exercises before, during and after your yard work.
2. When raking, use a "scissors" stance: right foot forward and left foot back for a few minutes, then reverse, putting your left foot forward and right foot back.
3. Bend at the knees, not the waist, as you pick up piles of leaves or grass from the grass catcher. Make the piles small to decrease the possibility of back strain.
4. Keep normal curves in your lower back when you lift. A straight back is actually putting you at more risk for injury, contrary to what you may have been told in the past.
5. When mowing, use your whole bodyweight to push the mower, rather than just your arms and back.
6. Drink lots of water, wear a hat, shoes and protective glasses. And if you have asthma or allergies, wear a mask.
7. If you do feel soreness or stiffness in your back, use ice to soothe the discomfort. If there's no improvement in two or three days, give us a call at Baltimore Back and Pain Center.

If you are experiencing any type of pain, please come visit us at Baltimore Back and Pain Center for a complimentary evaluation with Dr. Michael A. Dorn, Jr. DC and receive a free 30 minute hydro-massage. Call our office in Baltimore today at 410-662-4476 to schedule your free chiropractic evaluation.

Arm and Hand Numbness. What Does it Mean?

Even if you are healthy, it's fairly common to wake up, once in a while, with your hands or arms feeling numb. This may not mean you have a serious health problem, but it shouldn't be ignored. The numbness and tingling, that creepy crawly feeling - or pins and needles - is a fairly common symptom in the arms and hands. There are a number of causes which can include:

• A “pinched nerve” in the neck or low back
• A “pinched nerve” in the carpal tunnel at the wrist
• A body-wide condition, such as diabetes or thyroid problems, among others
• Lyme Disease

The most common cause would be the “pinched nerve” in the neck or low back, with carpal tunnel syndrome (CTS) being the second most common for hand symptoms. With today’s computer driven world placing excessive stress on the wrist, it can cause swelling and irritation which then “pinches” on the nerve as it passes through the wrist bones. “Pinched nerves” in the neck and back are most commonly associated with spinal disk problems which can include protrusion or rupture.

Remember, out of all your body systems, your neurological system is the most sensitive, so it pays not to ignore any unusual signs and symptoms in that area. The most important thing is to obtain a proper diagnosis so that the most effective treatment protocol can then be followed. Call the Baltimore Back and Pain Center today at 410-662-4476 if you have numbness or tingling in your hands (or feet) and let's get to the bottom of this with the correct diagnosis followed by proper treatment.

Backpacks Without Back Pain

Summer is winding down and the kids are heading back to school in Maryland this month. When buying - and later - using a backpack, keep these points from the American Chiropractic Association in mind:

• Make sure that the backpack weighs no more than 5-10% of your child's body weight.
• Purchase a backpack with adjustable straps so it can be properly fitted to your child’s body. The backpack should never hang more than 4” below the waistline.
• Purchase backpacks with wide, padded shoulder straps. Urge your child to use both shoulder straps, or at least alternate shoulders throughout the day.
• Purchase backpacks with individualized compartments - this helps position the content more effectively.
• If the backpack is still too heavy, talk to your child’s teacher or principal. Ask if your child could leave their heaviest books at school.

Best wishes to your kids for a successful school year from Dr. Michael A. Dorn, Jr., DC and the staff at Baltimore Back and Pain Center!

Suffering from Pain is Not an Option - Leave Your Pain Behind!

A car accident, tripping and falling, improperly lifting a heavy box, or simply making an awkward twist to pick something up can leave you with a personal injury. In addition to pain, personal injuries can leave you with emotional and mental duress or underlying physical issues that may lead to further problems if left untreated.

If you get injured, it is important that you do not wait to get evaluated. Pain does not always pop up immediately following an injury. Symptoms such as back pain, neck pain, headaches and migraines can surface weeks or even months later. Such delayed pain is often due to an underlying spinal issue, such as a misalignment, herniated disc or sciatica.

Our personal injury care in at Baltimore Back and Pain Center consists of all-natural, non-invasive treatments that help to alleviate pain as well as correct underlying issues that may be causing the pain. Baltimore chiropractor Dr. Michael A. Dorn, Jr. tailors each personal and auto accident injury treatment plan specifically to your individual needs with the overall goal of eliminating your pain and suffering.

Our evaluation and screening at Baltimore Back and Pain Center can help pinpoint any underlying causes of pain, and Dr. Dorn performs a thorough examination and evaluation of the spine. Chiropractic treatment may strengthen the affected areas and restore full flexibility and functioning.

If you are experiencing pain, come visit us at Baltimore Back and Pain Center for a complimentary evaluation with Dr. Michael A. Dorn, Jr. DC and receive a free 30 minute hydro-massage. Call our office in Baltimore today at 410-662-4476 to schedule your free appointment.

Chiropractor in Baltimore Shares Exercise for Lower Back Pain

Here is a simple exercise for your lower back that you can do at home with no equipment. The exercise is called the "Dead Bug." The Dead Bug is a great exercise to strengthen the muscles that protect the spine, including the muscles of the core, pelvis and hip. It is a key exercise for lower back pain.

This exercise works the multifidus, erector spinae, transverse abdominus and oblique muscles. The purpose of this exercise is to increase lower back strength and muscular endurance. By doing this exercise you can have the benefits of improved stability, functional strength and injury prevention for your lower back.

• Begin the exercise lying on your back.
• Extend arms above head flat on floor.
• Activate core and lift knees above hips and maintain a 90/90 hip and knee position.
• Activate core.
• Lift one arm off the floor and raise it towards ceiling until above shoulder level while simultaneously extending one leg downward towards floor. Move at a comfortable pace and do not move the spine at all.
• Pause momentarily.
• Return to start position, alternating sides.
• Repeat for recommended repetitions and sets.

Core activation should be maintained throughout the entire exercise.

If you are experiencing lower back pain, come visit us at Baltimore Back and Pain Center for a complimentary evaluation with Dr. Michael A. Dorn, Jr. DC and receive a free 30 minute hydro-massage. Call our office in Baltimore today at 410-662-4476 to schedule your free appointment.

Summer Health Tips from Baltimore Chiropractor

Summer is in full gear here in Hampden, Maryland! With everyone out enjoying the nice weather it's important that we don't put our health on the back burner. Here are some health and wellness tips to help you MAXIMIZE your summer.

• Stay hydrated. It's especially important in the hotter months of summer to get proper fluids and by fluids we're referring to water. The key is to drink water BEFORE heading outside.

• Soak up some Vitamin D. All it takes is 15-20 minutes a day of direct sunlight to boost your Vitamin D to the desired levels. Vitamin D is vital in boosting immunity and strengthening bones.

• Lotion up. Too much sun can be a problem, as sunburn leads to increased skin cancer risk.

• Utilize the nicer weather for outdoor activity. There's no better way to add variety to your workout than to move things outside. Remember to stay well hydrated.

• Eat healthy. Take advantage of the fresh produce available from local farmers and other vendors during the summer months.

• Don't skip your chiropractic wellness appointments. Without your health you cannot enjoy all the wonderful activities summer has to offer! Taking the summer off of care could lead to a relapse, which will ultimately lead to more extensive care down the road.

Remember that prevention is something you schedule, not something you do depending on how you "feel" at the moment. It is easier to stay well than to get well. Come visit us at Baltimore Back and Pain Center for a complimentary evaluation with Dr. Michael A. Dorn, Jr. DC and receive a free 30 minute hydro-massage. Call our office in Hampden today at 410-662-4476 to schedule an appointment.

Baltimore Chiropractor Offers Tips for Golfers

Many avid golfers throughout Baltimore contort their bodies into oddly twisted postures, generating a great deal of torque. Couple this motion with a bent-over stance, repeat over three or four hours... and you've got a recipe for potential lower-back, neck, shoulder and arm trouble. Unfortunately, most golfers will go until they get hurt, and then look for help.

Here are some tips on how to take a proactive approach that will prepare your body for many years of pain-free play:

• Purchase equipment that fits. Don't adapt your swing to the wrong clubs.
• Take lessons. Learning proper swing technique is critical.
• Avoid metal spikes. They can increase stress on the back. Soft shoes or soft spikes allow for greater motion.
• Pull, don't carry, your golf bag. Carrying a heavy bag for 18 holes can causethe spine to shrink, leading to disk problems and nerve irritation.
• Warm up before each round. Do push-ups, jumping jacks and other range of motion movements with your back, neck and shoulders before and after your game, to increase your trunk flexibility.
• Keep your entire body involved. Every third hole, take a few practice swings with the opposite hand to keep your muscles balanced and even out stress on the back.

If you golf consistently, you will no doubt eventually feel the stress of the game, but by following a few simple prevention tips, it is possible to play without pain for a lifetime. Regular spine check-ups can help avoid trouble on the course. If symptoms pop up, give Dr. Michael A. Dorn, Jr. DC a call at Baltimore Back and Pain Center: 410-662-4476.

Allergy Help from Baltimore Back and Pain Center

Are you a spring allergy sufferer? From pollen to grass to weeds, the airborne allergen levels are sky high in Maryland. Many patients over the years who have sought treatment for back pain (or neck pain, shoulder pain, etc.) have also found the added bonus that their Chiropractic treatments also helped to reduce the severity of their seasonal allergies.

Chiropractic has helped allergy sufferers by aiming to reduce interference to the nervous system by specifically correcting spinal dysfunction or misalignment. A properly functioning immune system is less likely to produce allergy symptoms.

In addition to chiropractic, here are a few other tips to combat seasonal allergies:

• Try to keep the allergens outside. Pollen can be tracked in on your hair, clothes or your pet.
• Take an evening shower and change your clothes.
• Bee pollen or pure raw honey from local producers can help boost your immune system.
• Nasal irrigation can help wash away allergens.

Since allergy season is in full gear, now is the time to schedule an appointment with Dr. Michael A. Dorn Jr., DC and begin your Chiropractic Allergy Combat Plan with us here at Baltimore Back and Pain Center.

Tips to Alleviate Back Pain on Your Road Trips from Baltimore Back and Pain Center

Dr. Michael A. Dorn, Jr. DC says, "While road trips can be a great way to save on airfare while seeing the U.S. during the summer, they are not the most ideal situation for people dealing with a history of lower back pain."

With a little planning, long road trips can be fun and relatively pain free. Here are some tips on making your summer road trips more bearable:

Get comfortable immediately: Take the time to make sure you are comfortable from the moment you set off on your trip. The smallest irritant in the beginning can turn into raging pain hours later. If your car seat provides little back support, roll up a towel or pillow and place it between your lower back and the seat for some more support. Don't sit on your wallet, cell phone or anything else that may throw your spine out of whack.

Bring an ice pack: Pack an ice pack in your cooler along with your snacks and drinks. Applying ice for about 20 minutes to where you're experiencing back pain is typically a good way to curtail any pain.

Alternate ice with heat therapy: Alternating ice and heat is often an effective way to combat back pain, so be sure to bring something that can provide warmth for your back.

Exercise at rest stops: Exercise is often a good treatment for lower back pain. Specifically, active back exercises keep discs, muscles, ligaments and joints healthy by distributing nutrients into the disc space and soft tissues in the back. Get out of your car to stretch, walk around to increase circulation and stretch out the back muscles.

Take the back seat: If your back pain is proving unbearable and the back seat is available, use it to lie down and rest. If your lower back pain is nagging, taking a nap may be an effective way to limit the pain.

If you continue to have back pain when you return from your trip, come visit us at Baltimore Back and Pain Center for a complimentary evaluation with Dr. Michael A. Dorn, Jr. DC. Call the office today at 410-662-4476 to schedule an appointment.

Baltimore Chiropractor Shares Ankle Exercises for Beginners

Here is a simple ankle exercise that you can do at home with no equipment.

This exercise works the peroneus longus/brevis, tibialis anterior, tibialis posterior, gastrocnemius, soleus muscles. The purpose of this exercise is to improve muscular endurance, ankle strength, and proprioception.

By doing this exercise you can have the benefits of improved stability, functional strength and injury prevention.

• Begin seated in a chair with good posture.
• Extend leg.
• Attempt to write alphabet from A through Z with toes, moving ankle in all directions.
• Repeat with other leg.
• Repeat for prescribed sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

If you find that you are still feeling sore or stiff for more than a couple of days, it is time to consider Chiropractic care and give Baltimore Back and Pain Center a call at 410-662-4476 to schedule an appointment for a free chiropractic evaluation with Dr. Michael A. Dorn, Jr., DC.

Gardening Tips for Avoiding Back Pain from Baltimore Back and Pain Center

Spring has finally sprung in Baltimore and many of us are looking forward to getting outside and sprucing up our yards, tending to our flower beds and just gardening in general. However, gardening is one of the first activities of the spring season where we subject ourselves to sudden bursts of activity and really put our backs at risk.

As much as we look forward to getting out in the garden, we're not looking forward to feeling sore after all the kneeling, pulling, leaning and twisting. After a long winter of not moving our bodies this way, it’s important to prepare our spine, joints, and muscles.

Dr. Michael Dorn of Baltimore Back and Pain Center offers a few tips to help you have a relaxing, enjoyable, and pain-free spring gardening season:

• Warm Up and Stretch: As with any form of exercise, stretching must be done before and after the activity. Stretching should target your back and core, shoulders and arms, and leg muscles.
• Minimize Repetitive Motions: Alternating tasks is a good way to break up the repetitive motions.
• Digging/Raking: Make sure you keep the shovel or rake in front of you and avoid twisting motions. If you need to get to an area on the side, re-position yourself to keep the shovel in line with your body.
• Kneel, Don't Bend: When you bend for a prolonged time, the ligaments in your back are overstretched. To avoid this from happening, keep your back straight like a plank. If you have to bend down, hinge at your hips and keep your spine straight. Use a kneeling pad to protect your knees.
• Lifting: If you are transporting heavy pots or planters, use a wheelbarrow. When you are lifting to put them in the wheelbarrow, make sure to get the power from your legs instead of your back and never twist while holding heavy objects.
• Rest and Hydrate: Make sure you take breaks to stand up straight and stretch about every 15-30 minutes. Bring a water bottle outside with you to stay hydrated.
• Prevention: If you find that you are still feeling sore or stiff, it is time to consider Chiropractic care and give our Baltimore chiropractic office a call at 410-662-4476 to schedule an appointment for a free chiropractic evaluation.

Baltimore Chiropractor Explains Why Texting Isn't Always So "GR8!"

Between shooting off emails, sending text messages, and updating our Facebook, Twitter and Instagram pages, we put our phones - and our thumbs - through a lot of work. A 2013 study from Experian cited that American smartphone users between the ages of 18-24 send over 2,000 texts per month. And with that, we may be doing some serious damage to our thumbs.

"The repetitive action of ANY activity can contribute to an injury, and texting day in and day out is no different," cites Baltimore chiropractor Dr. Michael Dorn. It's important to consider the cumulative effect of all of the activities that use the same muscle groups. So, texting in addition to other activities that use the same muscles, such as performing hand-intensive jobs or playing video games, can put people at a higher risk for injury.

Here are a few suggestions to lower your risk of injury:

• Take breaks. As with any activity, taking a break can help.
• Chill out. Ice can be helpful if painful symptoms develop.
• Stretch. There are a number of different hand and finger (and thumb) stretches that can help.
• Consider your other activities. If possible, minimize all activities that require heavy use of your thumb.

If you think you may have an upper extremity injury, come visit us at Baltimore Back and Pain Center for a complimentary evaluation. Call the office today at 410-662-4476 to schedule an appointment.