How To Create A Stress-Free Work Environment

A Stress-Free Work Environment

We spend most of our waking hours doing this thing we call “work” so that we can provide for our families. Unfortunately, for far too many people, work produces a great deal of stress, which carries over to home life, social life and all the other activities of everyday living. We dread getting out of bed in the morning. Then we dread our commute, our work environment, our interactions with bosses and co-workers, the very job we do itself, and then our commute back home.

stress free at work

Learn healthy ways to reduce work stress and you can significantly reduce your over all stress load!

No wonder so many people are tired, depressed and stressed out!
There are certain ways to de-stress your work environment. For example, you can:
•Make a “To-Do” list at the end of every day, for the next day – Then you will be ready when you get to work the next day, and you’ll know exactly what you have to do. Prioritize the list so you know what to do first.


•Make sure you have all the details of any assignment and the ability to get it done – You can’t do a job when you lack the skills, resources, knowledge or tools to get it done. Clarify and confirm with your supervisor what you are expected to do.


•If you are in a management position, learn how to delegate – One of the biggest problems managers face is the inability to delegate. Many feel there is no one who can do the job as well as they can and it would take too long to teach them anyway. It may take an hour to explain to a subordinate how to perform a particular task, but once they learn it, they own it! Result: Less stress!


•Take a break – Take a walk, run an errand, eat something, visit the water cooler, or talk to a co-worker. No one can work 24/7 without a break. Taking breaks actually increases productivity and relaxes you.


•Leave your job where it belongs, at the office – If you need to catch up some work at home, spend time with the family, eat dinner, play with the kids, help with homework and bedtime routines first. Pick up your work after you’ve made your family the priority they deserve.
Everyone’s work is becoming increasingly stressful, especially as technology continues to advance. If you want to stay healthy, you find ways to de-stress. Remember the importance of exercise, proper nutrition, sufficient sleep and routine chiropractic care to keep your body and mind well tuned and functioning at peak capacity!

Dr Douglas Yost Shoreview, MN Chiropractor

What Is a “Pinched” Nerve?

Backaches and sciatica

Falls, accidents, injuries and heavy lifting can all cause bones in the spinal column to become displaced, resulting in what’s commonly – and incorrectly – known as a “pinched nerve.”

What Is a “Pinched” Nerve?
The term, “pinched” nerve is really a misnomer. To understand why, you need to know about “motion segments” in the spine.

A “motion segment” is made up of two adjacent vertebrae (bones), the disc that acts as a “shock absorber” between them, and the muscles and ligaments that keep them together. Nerves that carry communication signals between the brain and the body exit the spinal cord from each motion segment. If either vertebra in a motion segment is out of place, or turned even slightly from its proper position, pressure can be exerted on the nerve trunk. So… what is commonly referred to as a “pinched” nerve is really a displaced vertebra!

What causes a bone in the spinal column to become out of place? Well, displacement can occur as the result of a fall, an accident, an injury, a repetitive movement (heavy lifting on the job), staying in the same position for a long time (working at a computer all day) or sudden twists and stress.

Each nerve root is made up of millions of little fibers (like telephone cable) that leave each side of the spinal column, above and below each vertebra. When a vertebra moves out of its normal position, even slightly, pressure on a nerve root affects nerve impulses that go out to different parts of the body.

The symptoms of vertebral pressure on a nerve root include pain, a burning sensation, tingling or numbness down one side of your body, perhaps in your arm or leg. You might also experience headaches, stomach or intestinal problems, sciatica, a stiff neck, insomnia, asthma, allergies, or any number of illnesses as a result of nerve interference caused by the displaced vertebra.

Chiropractors are trained to identify these areas of “displacement,” which we call subluxations. Once we locate the misplaced bone, we move it back into place using a very specific adjustment. This takes the pressure off the affected nerves, so that they can re-establish proper communication throughout the body, allowing health and healing to take place.

Dr Douglas Yost Shoreview, MN Pinched Nerve

Do you often wake up with back and neck pain or still feel tired? Maybe your pillow is to blame!

How’s Your Pillow Treating You?

Headaches and neck pain

You spend up to 1/3 of your life sleeping; shouldn’t you give serious consideration to whether or not you have the right pillow?

Considering your head spends about 8 hours every night laying on it, your pillow is pretty important!
Do you know how to pick the proper pillow? Do you think it’s just a matter of what feels the most comfortable? Or is it about your ability to “scrunch it all up” with your hands to make it what Goldilocks would call, “just right”!
From a chiropractic standpoint, here’s what’s important about selecting a pillow:
• When sleeping on your side, your pillow should support your head so that your head, neck and shoulders are in line with your middle and lower spine. Side sleepers may also want to use a spacer pillow between your knees for maximum spine alignment.
• When sleeping on your back, your head and neck should be aligned with your spine.
• Pillows that are too thick or too thin generally do not support the head to maintain proper spinal alignment. Foam materials that mold to your head and “spring back” often provide good support.
• Your pillow should also support different sleep positions because you don’t remain in the same position all night! You should, however, avoid sleeping on your stomach – this is the worst sleep position for your neck and spine.
• Make sure the pillow is made of hypoallergenic (non-allergic) materials.
Chiropractors often recommend the use of cervical pillows, usually made from foam or memory foam, which have a concave middle and are raised in the area where your neck lies. These pillows support the head and neck properly and help to alleviate neck pain.
Regardless of the type of pillow you use, keep one thing in mind – just as mattresses don’t last forever, neither do pillows! Over time, pillows become breeding grounds for dust mites and they get lumpy or flat and are less supportive as a result. Is it time to go pillow shopping? If so, please ask us what we recommend for your condition to get the optimal support and pain relief you need!

Dr Douglas Yost Neck Pain Specialist Shoreview, MN

Do You Suffer From Computer Vision Syndrome?

Do You Suffer From Computer Vision Syndrome?

Believe it or not, there really is a condition known as Computer Vision Syndrome (CVS). Surprised? Well you shouldn’t be given the fact that it is likely to affect those who spend more than two hours a day in front of a computer screen. We all know at least a few people who fit that category!

How many hours each day do you stare at a computer screen?

If you use the computer and wear glasses, invest in some glasses designed for computer use.

The symptoms of CVS include:
•Blurred or double vision
•Headaches
•Dry eyes
•Neck and/or shoulder pain
•Difficulty focusing
•Sharp or dull pain
•Light sensitivity

Why does CVS occur? It seems that your eyes react much differently to computer-generated images than they do to images in printed materials. Computer–generated images are made up of small dots called pixels, and your eyes find it difficult to adjust to focusing on them.

Computer users who wear bifocals have a particularly difficult time. Bifocals force the wearer to tilt their head backward so they can view the computer monitor through the lower portion of the lens. Prolonged head tilt can lead to neck, shoulder pain and back pain and headaches.

Most eyeglasses and contacts are designed for print reading and not for computer work. However, many optometrists are beginning to recommend eyeglasses and contacts that are specifically designed for reading at computer monitor distance. They may very well be worth the investment, especially if they reduce the impact of CVS-related eye problems.

Dr Douglas Yost Shoreview, MN Headache Specialist

Can Reading Improve Your Health?

Many understand the benefits of reading to children – the fact that it promotes “bonding” time, improves cognitive development and IQ scores, and is enjoyable for both the child and the reader! But how many adults see the same benefits in reading for themselves? And more importantly, how many actually take the time to do it?

Shocking as it may seem, 1 in 4 adults didn’t read a single book this past year. That’s 25% of all adults! There’s your standard list of excuses – not enough time, too tired after work, have to do the household chores, would rather watch a good show on television, etc.

But did you know there are actual health benefits associated with reading a book? Consider the following:

• Reading provides a healthy escape from the stresses and anxiety of daily life.
• Reading is a great tool to keep your brain active and “tuned up,” in an effort to ward off conditions such as Alzheimer’s.
• Reading is a great way to expand your horizons, to “visit” places in your mind and enter into personal relationships with characters you might otherwise never meet in real life!
• Reading can help adults to improve their vocabulary, spelling and comprehension skills in much the same way as it helps children, proving that you can teach an old dog new tricks! After all – it’s never too late to learn if you forever remain teachable!
• Reading helps you learn more about yourself and improve areas of your life you’d like to change – especially self–help books! Go into any bookstore or library, they’re loaded with them!
• Reading is a good activity to engage in while you exercise – killing two birds with one stone and making that treadmill far more enjoyable!

Make it a point to pick up a good book or magazine often – you just may find yourself more relaxed and better informed!

Dr Yost Shoreview, MN Chiropractor

Can Chiropractic Help Childhood Asthma

Childhood Asthma

Chiropractic can help asthma sufferers.

Many of our younger patients have noticed a reduction in their asthma attacks after receiving chiropractic care.

The American Lung Association reports that an astonishing four million children under the age of 18 had an asthma attack in the past 12 months. In fact, this chronic condition accounts for more childhood hospital admissions than any other condition. It’s the most widely reported reason for chronic absenteeism from school.

What causes asthma and how is it treated? Asthma results from an inflammation of the bronchial air passages, resulting from such things as allergies, respiratory infections, irritants (air pollution, cigarette smoke, strong odors) carried through the air and of course vertebral subluxations. Approximately 75 percent of children with asthma have significant allergies and are strongly genetically predisposed for the disease.

While there is no known cure for asthma, traditional medicine treats it with drugs, including inhaled corticosteroids, allergy injections, bronchodilator inhalers, and by stressing trigger avoidance behavior.

Several articles that have appeared in Today’s Chiropractic Magazine relate that nerve interference caused by vertebral subluxation is often present in children with asthma. Time and time again in our office, we have found that regular chiropractic care diminishes the frequency of the asthma attacks and lessens the severity of the condition.

It is certainly worth it to consider chiropractic as an alternative to the traditional medical approach to childhood asthma, for your child’s sake, given all the research that points to promising and successful outcomes.

Dr. Douglas Yost Minneapolis Chiropractor

How Neck Pain Differs from Back Pain

How Neck Pain Differs from Back Pain

Headaches and neck pain

Neck pain may be common, but it's not normal. What is neck pain trying to tell you?
Many people in Shoreview suffer from chronic neck pain. Some suffer from chronic lower back pain...and some, unfortunately, suffer from both! And...unfortunately, untreated neck pain can potentially cause far more damage than untreated back pain.

The cervical (neck) spine starts at the base of the brain stem, includes the first seven bones of the spinal column, and runs to right above the shoulder blades. In addition to bones, the cervical spine also contains muscles, ligaments and joints, with nerve endings that respond to problems in your body by conveying the sensation of pain to the brain.

Neck pain often results from performing repetitive movements that can injure these structures. For example, working at a computer holding your head in the same position, sleeping in the wrong position placing a strain on your neck, poor posture, painting a ceiling – all can result in a strain, sprain, inflammation or spasm in the ligaments, muscles, or joints in the neck.

Neck pain can be experienced in two ways – as actual pain, like that caused by a disc problem, or as "pins and needles," numbness or weakness in the arms and legs, difficulty walking, balance problems or neck stiffness. It may originate as a result of a whiplash injury due to an automobile accident, the aging process, stresses of everyday living, job-related repetitive movements, spinal tumor, compression of vertebrae, discs or nerves, or obesity.

Anyone who experiences any of the symptoms described needs to undergo a thorough examination to determine the cause of either type of cervical pain. Our office is capable of performing such an examination; we take a thorough health history and use specific objective diagnostic tools (range-of-motion tests, diagnostic imaging, flexibility tests, etc.) on each patient to determine the cause of the pain and assess our ability to help each patient.

Very often, our patients report relief and a return to health as a result of gentle chiropractic adjustments to the cervical spine that often relieve the source of pain. If we find a more serious underlying condition as a result of our examination and testing, we will refer you to the proper specialist for diagnosis and treatment.

Dr. Douglas Yost Advanced Chiropractic & Wellness Clinic Shoreview, MN

Do Kids Have Bad Backs?

Do Kids Have Bad Backs?

“I couldn’t help but notice there was a child out in your reception room. Why would a child need to see a chiropractor?” The idea that children, even newborns, would see us to get adjusted is a stretch for some. How would a child benefit?
Birth trauma. All childbirth methods can take a toll on a baby’s spine.
Colic. Many babies experience extraordinary relief with chiropractic care.
Ear infections. Tension in the upper spine can affect the inner ear.
Children enjoy adjustments, and most respond quickly. They rarely have the scar tissue that we often see in adults with long-standing problems. And resolving problems early can avoid problems later on.

The Squeaky Wheel Gets the Grease

We all recognize this old saying, and it’s never truer than when it comes to our health. If we shut down the awareness to our body’s own cries for change, our body cries louder.
And Louder.
AND LOUDER!

Until we finally listen and take the action to make some important changes.
That’s often what we see when new patients begin care in our practice with an obvious ache or pain.
First, they try to grin and bear it, figuring the problem will go away on its own.
When the problem doesn’t self-resolve, they often up the ante, suppressing the pain with over-the-counter medications.
While this may seem convenient, it merely prolongs the day when the underlying cause must inevitably be addressed.
Just as Einstein observed that problems are never solved at the same level that created them, they call us.
Wise move.
Funny how so many people claim they don’t have the time for healthy habits and preventive measures, but when they lose their health, they somehow find it!
Listen to your body. What’s it telling you?


St. Paul, MN Back & Neck Specialist Dr. Douglas Yost