Summertime presents unique challenges and opportunities for me and for my patients. The summer sun, warmer temperatures, and longer days return people to the outdoors. Many people view summer as a time to get healthy and begin to exercise or lose weight. Others begin to do landscaping or household renovations. The common denominator is that we all become more physically active. Consequently, the summer months are among the busiest for chiropractors and other physicians who deal with the aches and pains associated with "shaking off the winter time rust"_ I have always used the busy summer months as an opportunity to educate my patients on the basics of injury prevention and to minimize the chances of having to visit the doctor. I have 3 bits of advice that many of my patients will be tired of hearing come September....

Drink more water. Some of us do, but most of us don't. An amazing study was conducted in England involving chronic back pain patients. Patients were first asked to rate their pain levels on several different scales. Then half the patients were given a placebo. The other group was given a medication to induce a controlled dehydration state. Both groups were again asked to rate their pain levels. The dehydration group had a 2 times increase in the amounts of pain they perceived, The conclusion of the study was that a dehydrated state drastically affects our perception of pain. I have seen first hand that the simple advice of increasing fluid consumption has a dramatic effect on the recovery of patients in my clinic. We live in the coffee and cola culture and both of these will dehydrate you. Summertime heat can cause an increase in dehydration. Some studies estimate that as many as 80% of Americans are chronically dehydrated. Take my advice and drink more H2O this summer. One-half your body weight in ounces per day should be adequate for most individuals. You may be amazed at the positive health effects that this will have...

Stretch. I often tell patients that stretching is the lost component of overall fitness. I consider flexibility to be as important as cardiovascular health and muscular strength in determining your longevity and predisposition to injury, I have worked for years with very well conditioned athletes who neglect stretching and are subject to recurrent injury. 90% of back pain patients who come for treatment at my clinic have their trunks and legs stretched and are given stretches to do at home. The problem is that few continue to stretch when they are not in pain, Stretching is generally not considered "fun" and the outward results are not always evident. However, it needs to be done by everyone, and generally for a lot longer and more frequently that it usually is. The key to finding a good flexibility program lies in getting a competent assessment of our weaknesses and working with trained professionals. Stretching the wrong way can be more harmful than good. Stretching the right way can decrease pain levels, lessen your risk of injury and promote longevity. The warm summer months are the perfect time to start.

Get moving. I have long believed that it is not as important what or how you move your body only that you do. There are no limitations during the summer months .... so get started. The most important thing is to find some type of exercise that you enjoy. If you don't enjoy it, I can guarantee that you won't stick with it. There is a little value for most individuals in debating what type of exercise is best. Remember to work within your limitations and consult a trained professional if you have any questions or concerns.

A large part of the increased patient load that doctors encounter in the summer months is inevitable due to the seasonal nature of increased physical activity. Some trips to the doctor can be avoided however by following the 3 simple tips that I have outlined, Utilize this summer as an opportunity to inventory your physical strengths and weaknesses and to plan ahead for the future, It may be that you simply need to get "Back to the Basics" in order to get started. The longest journey always begins with the first step.