The Healthy Commute

In this episode of The Health Commute, we break down a major new study that looked at the relationship between spinal movement, pain, and disability in people with low back pain. With data from over 100 studies and 9,000 individuals, the research confirms what many movement-based professionals have observed: when the spine moves better, people often feel better. We explore how limited spinal motion is modestly—but consistently—linked to higher pain levels and more disability. We'll talk about what this means for day-to-day life, how chiropractic care and targeted exercises can help restore healthier motion, and why improving spinal mobility should be part of a bigger, holistic strategy to manage and reduce low back pain. Whether you're dealing with back pain yourself or helping someone who is, this episode sheds light on why mobility matters—and how to start making improvements that last.

Spring has sprung—and so has the rush to get back into the back yard! But before you dive into planting, pruning, and hauling heavy bags of soil, take a moment to protect your most valuable tool: your body. In this episode of The Health Commute, we're sharing 5 essential tips to help you ease into gardening season without waking up sore the next day. From why most injuries happen on the very first day, to smart ways to lift, bend, and pace yourself, we've got your back—literally. Whether you're a weekend warrior or a daily digger, these strategies will keep you feeling strong and mobile all season long. Tune in and plant the seeds for a healthier spine while you grow your garden!

In this episode of The Health Commute, we're diving into the world of DEXA scans — the gold standard for measuring body composition. Forget the scale! A DEXA scan reveals the real story about your muscle mass, body fat, and bone density. We'll break down why body composition matters more than weight, how the scan results can guide your nutrition and exercise choices, and why maintaining muscle is key to longevity. Plus, we'll cover how protein, fiber, and strength training play a vital role in optimizing your results. Whether you're curious about your fitness progress, managing your bone health, or simply want to understand your body better, this episode is packed with insights to help you take control of your health. Tune in now to learn how a DEXA scan can be a game-changer for your wellness journey!

Many people try to make up for inactivity by going all-out on the weekends, but this “weekend warrior” lifestyle often leads to injuries—especially in the spine, tendons, and ligaments. Dr. Keith Barr's research highlights how tendons take longer to adapt than muscles, making them a weak link in injury prevention. We'll discuss common weekend warrior injuries like Achilles tendon ruptures, knee ligament injuries, and rotator cuff strains, plus how chiropractic care can help. Finally, we'll cover practical strategies to keep your body strong and resilient so you can enjoy your favorite activities without paying the price.

Have you ever wondered what that crack sound is when you get adjusted? Is it your bones shifting? (Hint: It's not!) In this episode of The Health Commute, we break down the science behind chiropractic adjustments, explaining what actually happens inside your joints when you hear that pop. We discuss the role of cavitation, joint function, and nervous system health, plus why some adjustments don't make a sound at all. We also tackle common myths like “cracking your own back is the same thing” and “once you start chiropractic care, you're stuck forever.” Tune in to learn why spinal adjustments are about more than just the noise—they're about improving movement, reducing stiffness, and optimizing nervous system function.

Ever wondered what your spine actually looks like on an X-ray? Or why chiropractors sometimes take them? In this episode of The Health Commute, we dive into the real purpose of spinal X-rays, what they can reveal about your posture, alignment, and joint health—and just as importantly, what they don't show. We'll break down common findings like arthritis, loss of curve, and degenerative changes, and explain why some people with “bad” X-rays feel great while others with “normal” X-rays are in pain. We'll also tackle misconceptions, like whether chiropractors overuse X-rays and whether they're necessary for every patient. Tune in to learn how imaging fits into chiropractic care, when you should get an X-ray, and why your pain story is bigger than just an image.

Falls are a major concern for older adults, often leading to serious injuries and a decline in overall health. In this episode of The Health Commute, we explore how chiropractic care can play a crucial role in reducing fall risk among the elderly. We discuss how improving spinal alignment, enhancing joint mobility, and optimizing nervous system function contribute to better balance, coordination, and strength. We also highlight research supporting chiropractic adjustments as a key component of fall prevention strategies. Tune in to learn how proactive spinal care can help older adults stay active, independent, and safe.

In this episode of The Health Commute, we dive into the widely debated topic of diet versus exercise in the context of weight loss and overall health. We explore why no amount of exercise can compensate for poor dietary choices and discuss the critical role nutrition plays in achieving long-term health goals. From breaking down the myth of calorie balancing to emphasizing the importance of nutrient-dense foods, we explain how a balanced diet supports not only weight management but also optimal physical performance, recovery, and mental health. We highlight how poor nutrition can undermine even the most rigorous workout routines and lead to chronic health issues. Whether you're a fitness enthusiast or just starting your health journey, this episode provides valuable insights into why you need both proper diet and exercise to reach your full potential. Tune in to discover practical tips for aligning your eating habits with your fitness goals and why "abs are truly made in the kitchen."

In this episode of The Health Commute, we dive into simple and effective ways to reclaim your energy and vitality. From enhancing posture and mobility to building strength, improving sleep, and nourishing your body, we cover the essentials for feeling your best. Sometimes, the first step to a younger, more vibrant you is as simple as a chiropractic adjustment to restore movement and reduce pain. Tune in for practical tips to help you look, move, and feel a decade younger!

In our final episode of 2024, we reflect on the most impactful health and wellness lessons from the year. We discuss why weight training is vital at every age, the findings of the LIFT MORE study, and how diet isn't one-size-fits-all—but prioritizing protein and fruit and vegetable intake makes a big difference.   We also revisit the importance of posture and the reminder to not wait to get stronger. Tune in for actionable insights to help carry you into the new year!

In this episode of The Health Commute, we explore the "LIFT MORE" study, a pivotal piece of research that investigates the role of high-intensity resistance training in improving bone density and overall musculoskeletal health for individuals over 65. Discover how lifting weights later in life can help combat osteoporosis, enhance mobility, and promote longevity. We break down the study's findings and share practical tips for safely incorporating weight training into your routine, no matter your age.

In this episode of The Healthy Commute, we dive into the common yet often misunderstood condition known as the “neck hump.” We explore the science behind what causes this forward curvature at the base of the neck, from everyday posture habits to more complex hormonal and genetic factors. You'll learn: How prolonged screen time and poor posture contribute to a neck hump. The role of hormones, like estrogen, in maintaining bone health—and how changes during menopause can increase the risk. Why women are more commonly affected than men. What steps you can take to prevent or manage this condition, including exercises, ergonomic tips, and chiropractic care. Whether you're noticing early signs or just want to improve your posture, this episode provides actionable insights to help you stay aligned, confident, and pain-free. Don't miss it—tune in to take the next step toward better spinal health!  

In this episode of The Health Commute, we dive into the world of supplements with inspiration from renowned longevity expert, Dr. Peter Attia. Are supplements really necessary, and if so, which ones make the biggest difference? Join us as we explore six supplements that can support a longer, healthier life when added thoughtfully to your routine. We'll cover each supplement's role in optimizing health and wellbeing, including Vitamin D for immune and bone support, Omega-3s for heart and brain health, Magnesium for better sleep and muscle function, and Creatine's surprising cognitive benefits. Plus, we'll discuss Vitamin K2's role in calcium regulation for bone and cardiovascular health, and the importance of Electrolytes in maintaining energy and hydration—especially for active individuals. Along the way, we'll share tips on personalizing your supplement regimen, the importance of testing to find your ideal dosage, and the best ways to integrate supplements into your lifestyle for maximum benefit. Whether you're looking to enhance your fitness, boost cognitive health, or simply age well, this episode gives you the tools to make informed choices about your supplement stack. Tune in for practical guidance on supplements that can help support a longer, healthier life.

In our latest episode of The Health Commute, we break down the differences between Essential Amino Acids (EAA) and Branched-Chain Amino Acids (BCAA). While BCAAs have been popular in the fitness world, EAAs offer a more complete amino acid profile that is crucial for muscle repair and overall health. We explore which supplement is best suited for your fitness goals and why EAAs may offer greater long-term benefits.

In this episode of The Health Commute, we explore the critical role chiropractic care can play in alleviating the strain on the health care system. We dive into the current trend where most people turn to their medical doctor for back pain, despite chiropractic care being a more targeted and effective option. By addressing issues like mobility, flexibility, and strength early on, chiropractors can help prevent reduce serious conditions like hip fractures, which cost the health care system millions each year. Tune in to learn how chiropractic care can not only provide relief but also offer preventive solutions to keep patients healthier for longer and reduce overall medical costs.

In this episode of The Health Commute, we dive into the importance of strength training for maintaining a healthy back. Discover how building muscle strength can help protect your spine, improve posture, and reduce the risk of back pain and injury. We'll explore the best exercises to target key muscle groups that support the spine, including the core, lower back, and shoulders. Whether you're new to strength training or looking to optimize your current routine, we provide practical tips, modifications, and safety guidelines to help you build a strong, resilient back. Tune in to learn how a well-rounded strength training program can be a game-changer for your spinal health!

In this episode of "The Health Commute," we tackle a crucial but often overlooked topic: back pain in children and teens. As digital devices, heavy backpacks, and sedentary lifestyles become a part of young people's daily routines, back pain is increasingly common among children and adolescents. But the good news is that with the right knowledge and proactive steps, it's possible to prevent it. We explore the latest research on the causes of back pain in young people, including poor posture, improper backpack use, and excessive screen time. We'll discuss how these factors impact their developing spines and share practical tips to help parents, caregivers, and educators create healthier habits. From ergonomic tips for studying and using digital devices to the importance of physical activity and strengthening exercises, we provide actionable strategies to promote spine health from a young age. Join us as we speak with experts, share real-life stories, and offer advice on creating a foundation for lifelong back health in our youngest generation. This episode is packed with valuable insights to help ensure children and teens can grow up strong, active, and free from the discomfort of back pain. Tune in and discover how small changes can make a big difference in your child's health and wellbeing!

In this episode of The Healthy Commute Podcast, we tackle the elusive idea of the "perfect adjustment" in chiropractic care.    We explore whether achieving a flawless adjustment is even feasible given the many variables at play. While many patients believe that a perfect adjustment is characterized by loud cracks or a profound sense of relief, our focus is on achieving ease of movement and optimal spinal function.   We also share practical tips on what patients can do before their appointment to enhance the effectiveness of their adjustment.    Tune in to gain a deeper understanding of how the ideal adjustment is defined from a chiropractic perspective and how you can contribute to your own successful treatment experience.

In this episode of The Healthy Commute, we dive into a common challenge faced by many patients beginning chiropractic care. Often, after just a few visits, patients start feeling better and get excited about resuming their activities—only to overdo it and risk re-injury or aggravation of their condition. Join us as we explore the delicate balance between enthusiasm and caution. We discuss why it's crucial to avoid jumping back into intense activities too quickly and how doing so can derail your progress. In this episode, you'll learn: The Risks of Overdoing It: Why feeling better doesn't mean it's time to push your limits. Tips for a Safe Return: How to gradually reintroduce activities while prioritizing your safety and long-term health. Listening to Your Body: Key signs to watch for that indicate you might be overexerting yourself. Effective Strategies: Practical advice on how to pace yourself and build back up without compromising your recovery. Tune in to get expert insights and actionable tips on ensuring a safe and sustainable return to your favorite activities. Let's keep your health journey on track!

In this episode of The Healthy Commute, we delve into the fascinating world of the spine and uncover some amazing facts about this vital part of our body. Join us as we explore how the spine functions and its crucial role in maintaining overall health and strength. Key Highlights: Structure of the Spine: Discover the 33 vertebrae in five regions: cervical, thoracic, lumbar, sacral, and coccygeal. Spinal Cord and Nervous System: Learn how the spinal cord transmits signals between the brain and body for coordinated movement. Shock Absorbers: Understand the role of intervertebral discs in cushioning and flexibility. Posture and Health: Importance of good posture and tips to maintain it for spinal health. Fun Facts: Learn interesting tidbits, such as how astronauts can grow taller in space due to spinal elongation. We emphasize the importance of regular exercise, good posture, and chiropractic care in maintaining a healthy spine. A healthy spine is key to overall well-being. Tune in to The Healthy Commute for more insights and tips on spinal health. Don't forget to subscribe and leave us a review!

In this episode of "The Health Commute," we delve into the necessity and benefits of a digital detox in today's tech-saturated world. Constant connectivity can take a toll on our physical, mental, and emotional well-being, leading to issues such as eye strain, poor posture, sleep disturbances, and increased stress levels. Join us as we explore the signs that you might need a digital detox and the positive impacts it can have on your overall health. We discuss practical tips on how to disconnect from screens, set healthy boundaries with technology, and create more mindful digital habits. We share insights on the importance of reconnecting with the offline world to improve focus, productivity, and well-being. Tune in to discover how stepping away from your devices can lead to a healthier, more balanced life. Whether you're a busy professional, a student, or someone just looking to reclaim your time, this episode is packed with actionable advice to help you unplug and recharge.

In this episode, we explore the insurance model that often restricts patients to just 10 chiropractic visits. We discuss how this limitation is not truly designed to help patients achieve full recovery or optimal spinal health. Instead, it frequently leaves patients with incomplete treatment, unable to reach their full potential. Our conversation covers the origins of this model, its impact on patient outcomes, and potential alternatives that could better support long-term health. Join us as we question the adequacy of the 10-visit limit in chiropractic care and advocate for a more patient-centered approach to healthcare.

In this week's episode, we delve into an inspiring case of a 13-year-old who experienced a remarkable improvement in scoliosis. This young patient managed to reduce their spinal curvature from 31 degrees to just 13 degrees! Join us as we discuss the journey, the treatments involved, and the incredible results achieved. June is Scoliosis Awareness Month, and we're committed to educating the public about this condition. We explore what scoliosis is, how it can affect individuals, and the various approaches to managing and treating it. Whether you're a patient, a parent, or just someone interested in learning more, this episode provides valuable insights into the possibilities of scoliosis treatment and the importance of early intervention. Tune in to hear this remarkable story and to learn more about scoliosis during this special awareness month.

Welcome to our latest episode, where we spotlight an important health observance: Scoliosis Awareness Month, celebrated each June. Join us as we delve into the world of scoliosis, a condition characterized by an abnormal curvature of the spine. In this episode, we explore: What is Scoliosis? Understanding the basics of scoliosis, including its causes, symptoms, and the different types of spinal curvatures. Early Detection and Diagnosis: The importance of early detection, how scoliosis is diagnosed, and the tools and tests used by healthcare professionals. Treatment Options: A comprehensive look at the various treatment options available, from bracing and physical therapy to surgical interventions. Raising Awareness: How you can get involved in Scoliosis Awareness Month, by helping your friends and family understand the signs and symptoms of Scoliosis, and why raising awareness is crucial for early intervention and support. Tune in to learn more about this prevalent yet often misunderstood condition, and find out how you can support those affected by scoliosis. Let's work together to spread awareness and make a difference this June!

In today's episode, we explore why injuries sustained during childhood can have significant repercussions on spinal health as we age. Key Points Discussed: Developmental Vulnerability: The spine is in a critical phase of growth during childhood and adolescence. Injuries during this time can disrupt normal development, leading to structural abnormalities or weaknesses that persist into adulthood. Compensatory Changes: Children's bodies often adapt to injuries by altering posture or movement. While this helps manage immediate pain, these compensatory changes can lead to long-term imbalances and stress on the spine. Progressive Conditions: Childhood injuries, especially those affecting spinal discs or vertebral alignment, can increase the risk of conditions like degenerative disc disease or spinal stenosis later in life. Delayed Symptoms: Some spinal issues stemming from childhood injuries may not show symptoms until many years later, making it challenging to connect adult spinal problems with past injuries. Lifestyle Impact: Spinal health is crucial for overall mobility and quality of life. Early injuries that compromise spinal integrity can limit physical activity, exacerbating spinal issues over time. Cumulative Effects: The spine undergoes cumulative stress over the years. Childhood injuries can weaken spinal structures, contributing to accelerated degeneration and instability from daily activities. Addressing childhood injuries promptly and appropriately is essential to minimize their long-term impact on spinal health. Regular monitoring, rehabilitation, and lifestyle adjustments can help promote better spinal health throughout life.

In this episode of "The Healthy Commute," we dive into the crucial topic of self-examination for lower back health. Our focus is on empowering you with key points to self-assess and differentiate between a disc, joint, or a muscle issue in the lower back region. Join us as we break down essential indicators and warning signs, aiding you in understanding your symptoms more clearly. Through actionable insights and practical tips, we guide you in navigating your lower back health journey with confidence. Whether it's identifying specific pain patterns, assessing mobility limitations, or recognizing neurological symptoms, this episode equips you with the tools to make informed decisions about your well-being. Tune in to "The Healthy Commute" for expert guidance on promoting and maintaining a healthy lower back.

In this episode, we delved into the significant impact that small injuries and overlooked health issues can have as we age. We shed light on the importance of addressing seemingly minor concerns before they escalate into more significant problems. We began by acknowledging the tendency to dismiss or ignore minor injuries, discomforts, or health symptoms as we grow older, attributing them to the natural aging process. However, we emphasized that these "little things" can accumulate over time, leading to chronic pain, reduced mobility, and diminished quality of life if left unattended. Our conversation explored common examples such as minor joint pains, muscle strains, and posture-related issues that individuals often overlook or dismiss as inconsequential. We highlighted how these seemingly small issues can progress into more significant health challenges, affecting daily activities and overall well-being. Throughout the episode, we provided valuable insights and practical tips for listeners to adopt proactive approaches to their health, including regular exercise, proper ergonomics, and seeking timely medical attention for persistent symptoms. By encouraging a mindset of preventive care and early intervention, we aimed to empower individuals to address "little things" before they become "big things" in terms of health impact. By exploring the theme of "Little Things Become Big Things," our podcast episode sought to raise awareness about the importance of paying attention to subtle health cues and taking proactive steps to maintain optimal health and vitality as we age. We hope that listeners found our discussions informative and inspiring, motivating them to prioritize their health and well-being for a healthier and more fulfilling life.

Join us in this episode as we dissect the intriguing case of a late 20s patient who encountered lower back pain following a deadlift exercise. In our deep dive, we address his pressing questions: What exactly is a disc injury? How can we discern between a disc bulge and herniation? And crucially, does treatment necessitate surgery? Delve into the complexities of disc injuries, exploring diagnostic nuances and treatment options.    Learn about the role of chiropractic care in managing such cases, including the best protocols for assessment, rehabilitation, and prevention. This episode serves as a comprehensive guide for both patients, shedding light on a common yet often misunderstood ailment. Tune in as we unravel the mysteries of disc injuries and empower listeners with knowledge to navigate their recovery journey effectively.

In this podcast episode, we delved into the intriguing correlation between mouth breathing and neck pain, shedding light on this often overlooked aspect of health. We began by examining the widespread issue of mouth breathing, highlighting its potential consequences on both oral health and overall well-being. Exploring the physiological differences between nasal and mouth breathing, we uncovered how mouth breathing can lead to chronic neck pain due to alterations in muscle function and posture. Furthermore, we discussed the intricate relationship between mouth breathing and various factors such as sleep quality, stress levels, and even cognitive function.  Throughout the podcast, we offered practical tips and strategies for individuals to cultivate healthier breathing habits, emphasizing the significance of proper nasal breathing techniques. By raising awareness about the connection between mouth breathing and neck pain, our podcast aims to empower listeners to take proactive steps towards improving their respiratory health and overall quality of life. 

In this episode, we present a remarkable case that underscores the power of resilience and the adage, "It's Never Too Late to Start." Our focus is on an inspiring 83-year-old patient who grappled with excruciating right hip pain and severe postural distortion. We dive into the details as we recount her transformative journey through three months of dedicated chiropractic care, targeted stretches and exercises, and the therapeutic benefits of spinal traction. Uncover the challenges faced, the strategic interventions employed, and witness the phenomenal progress achieved. This episode serves as a beacon of hope, demonstrating that with the right approach and commitment, one can overcome physical setbacks at any age. Join us as we celebrate the triumphs of this resilient individual and explore the holistic path to improved well-being.

Welcome aboard "The Healthy Commute" podcast, your destination for wellness insights on the go! In this week's episode, we dive into the realm of "Holistic Pain Management." Join us as we explore chiropractic care, nutritional strategies, sleep optimization, mobilization techniques, and practical lifestyle modifications. Discover the transformative benefits of chiropractic care in relieving pain and promoting alignment, while unraveling the crucial role of nutrition and quality sleep in overall well-being. Learn on-the-go mobilization techniques perfect for those with a busy lifestyle and gain valuable insights into the advantages of adopting a sit-stand desk and incorporating physical activity into your daily routine. Tune in for actionable tips, and a holistic approach to managing pain as you navigate your daily life. Don't forget to subscribe to "The Healthy Commute" podcast for a journey towards a pain-free and healthier you on the move!

In this episode, we dive deep into the fascinating world of the breath hold test, unraveling its secrets as a powerful indicator of both stress levels and posture health. Join us as we explore the connection between our breath and overall well-being, shedding light on how our body's signals can reveal more than meets the eye. Discover how stress leaves its mark on our respiratory patterns and affects our breathing rate and oxygen intake. Also, explore the intricate link between breath and posture. Learn how poor posture can not only impact your physical health but also contribute to increased stress levels. We share practical tips and exercises to help enhance your overall well-being, breathing rate and posture.

As parents, it's natural to be deeply concerned about our children's well-being, and often, their posture takes center stage in our worries. But have you ever stopped to wonder about your own posture and its impact on your health? Join us as we explore the importance of good posture for both parents and children. We'll dive into the reasons why we tend to prioritize our little ones' spinal health over our own and the potential consequences of neglecting our posture. It's time to lead by example and show our kids how to make our posture and health a priority!  

In our latest episode of "The Healthy Commute Podcast", we embark on an insightful exploration of the evolving landscape of remote work. As chiropractors, we dive deep into the impact of the new normal – where working from home is not just a temporary solution but a long-term reality. Discover the Secrets of a Healthy Home Office. Uncover the keys to an ergonomic home office setup that not only enhances productivity but also safeguards your physical well-being. From the importance of proper chair/desk set-up to the benefits of incorporating movement breaks, we've got expert tips to transform your workspace into a sanctuary of health.  

It's a question many patients have pondered while lying on the chiropractic table during their adjustment. The repetitive nature of these adjustments might leave you wondering: Is there a method to this seemingly targeted madness? In the world of chiropractic care, the spine takes center stage as a crucial player in the overall well-being of the human body. While it might appear that we are fixated on a particular region, there's more to this practice than meets the eye. Listen in as we discuss the reasons why and the intricacies of chiropractic adjustments as we unravel the mystery behind why chiropractors often focus on the same area of the spine. 

First off, it's important to know that getting a little soreness after your first adjustment is completely normal. Think of it as a positive sign that your body is responding to the changes. During an adjustment, we're realigning the spine and stimulating the nervous system, which can cause some temporary discomfort. The soreness is often a result of your body adapting to the new alignment. It's similar to starting a new workout routine – the muscles and joints need time to adjust. Typically, this soreness lasts for a day or two at most, and it's a sign that your body is on the path to healing. Listen in as we explain what is happening to the spine and body as it works through the re-alignment process.

Today, we're taking a leisurely stroll through a topic that's close to our hearts - the five incredible benefits of walking after a meal. It's a simple yet powerful practice that's often overlooked, and we're here to shed light on just how much it can positively impact your health and well-being. You see, it's not just about burning calories or staying active; post-meal walks offer a myriad of advantages for both your physical and mental health. We'll be sharing some remarkable insights, backed by science, that will make you reconsider the way you approach those post-dinner hours. But before you start listening, don't forget to subscribe, rate, and review our podcast to show your support and stay updated on our latest episodes. Your feedback means the world to us, and it helps us bring you more valuable content like this.

We all have one but probably take it for granted. We move, pick up something, expect to have pain-free movement but may not be fully aware of all of the small details that allows our spine to move and function the way it does. It today's episode, we review 7 things you probably didn't know about the spine.

Raking up leaves and cleaning up the yard is inevitable. But if you must do it, make sure you do it right! In this episode, we review the best tips and tricks to keep your body moving well and pain free as you lift, rake and clean up around the yard. 

You may have heard us say either in the office or on a previous podcast that "posture is the window to the spine". The more distorted the posture is, the more stress and pressure there will be on the spine. A posture examination is a quick and easy way to get an overview of how your spine is doing. After a series of adjustments and postural stretches and exercises, re-doing a posture examination is a quick way to monitor and assess progress. In today's episode we review what we are seeing when looking at a patient's posture.

In this episode of The Healthy Commute Podcast we review a very interesting patient case study on the Btracks balance tracking system. In a nutshell, we measured their balance with and without their scoliosis corrective exercises, to assess the effects of ideal spinal alignment on neurological function.  Listen in to hear the amazing impact it had on her balance and the body's ability to heal.  

Should I do HIIT? Should I run? Should I walk? Should I join a gym? Should I do crossfit? Should I do more weights? What should we be doing and how much of it should we be doing?  Listen in as we discuss what is the #1 rule for getting in shape. Hint: it is simpler than you think...

As your partner in natural health, we know that back pain can be debilitating and impact your quality of life. That's why we've put together a list of stretches that can help alleviate your pain from the comfort of your own home. These stretches are easy to perform and may help relieve tension in the lower back, spine, and piriformis muscle. We recommend incorporating these stretches into your daily routine to promote healing and prevent future pain. Child's Pose Child's pose is a relaxing stretch that can help ease tension in the lower back. Begin on your hands and knees, with your hands under your shoulders and your knees under your hips. Lower your hips back towards your heels, stretching your arms forward. Hold this position for 30 seconds to 1 minute. Cat-Cow Stretch Cat-cow stretch is a simple stretch that can help relieve tension in the entire spine. Begin on your hands and knees, with your hands under your shoulders and your knees under your hips. Slowly arch your back towards the ceiling, then round your spine towards the floor. Repeat this motion 10 times. Knee-to-Chest Stretch The knee-to-chest stretch can be an effective stretch for easing tension in the lower back. Begin by lying on your back, with your knees bent and your feet flat on the floor. Slowly bring one knee towards your chest, clasping your hands around the back of your thigh. Hold for 30 seconds, then switch sides. Piriformis Stretch The piriformis muscle can often become tight and cause pain in the lower back. Begin by sitting on the floor with your legs extended in front of you. Cross one leg over the other, placing your foot flat on the floor. Gently pull your knee towards your chest, holding for 30 seconds. Switch legs and repeat. While these stretches can be helpful in relieving back pain, it's important to remember that every case is unique. If you are experiencing persistent or severe pain, it's important to address the root cause. At our practice, we can provide a thorough examination and personalized plan to address your specific needs. Don't let back pain control your life. Contact us today to schedule an appointment and start your journey towards pain-free living. https://www.lindenwoodschiropractic.com/contact-us/

Back pain plagues 80% of the population at some point in their lifetime. And when we think of back pain, we often think of injury, accident, or overuse. But there are many other, less commonly known, causes of back pain. Knowing these may help you pinpoint the cause of your pain and help you discover a way to fix it. 1. Lack of exercise. Exercise helps you build the muscle tone you need to properly support your back. Being too sedentary can also lead to weight gain which puts added strain on your back. Try to incorporate cardiovascular and strength training exercises into your routine a few days a week, focusing on your abs and back muscles for a strong, supportive core. 2. Your phone. Using your shoulder to hold your cell phone against your ear can cause strain on your neck, which can extend to your back. Headphones are a great solution that allow you to keep better posture when on long phone calls. Be mindful of texting, too, as bending your neck to look down at your phone can cause similar pain. 3. Your office chair. Staying in any one position for too long can lead to back pain. So it's no real surprise that sitting at your desk for long periods of time can wreak havoc on your spine. If your office chair is not supportive, is uncomfortable, or you don't get up and move every 45 minutes to an hour, it may only be a matter of time before your back starts to feel the effects. 4. Worn out shoes. If you spend a lot of time in one pair of shoes, make sure they're supportive and the soles aren't worn out. Proper arch support is crucial and without it your gait is impacted, which can lead to back pain. 5. Mattress. As we mentioned earlier, spending too much time in one position can lead to back pain. Now think about how much time you spend on your mattress. If your mattress is old, you sink into it when you lie down, or it's just not supporting you in a way that's comfortable (and this is different for everyone), it may be time to replace it. While comfort levels vary by person, lean toward the firmer, more supportive side if you're dealing with back pain. 6. Heavy over-the-shoulder bags. Carrying around a large handbag or heavy backpack on one shoulder can affect the curve of your spine and put strain on your neck. If you're suffering from back and/or neck pain, take a look at what you carry around on a daily basis. A backpack carried properly on both shoulders may be a better option. At the very least, try to clean out and downsize your handbag so it isn't too heavy. 7. Smoking. We all know smoking is bad for your lungs and heart. But did you also know that smoking deprives your body of oxygen, which can lead to weak muscles? Weak muscles can lead to back pain. If you were looking for another reason to quit smoking, this is it. Chiropractic Checkup for Back Pain If you're dealing with back pain, it may be time to come in for a visit. We can help you determine the cause of your pain and you may find relief with adjustments and alternative therapies. Let us help you get “back” to your old self! https://www.lindenwoodschiropractic.com/contact-us/

In this episode of the Healthy Commute Podcast, we cover a few interesting topics. The first one addresses the elephant in the room... "I farted at the chiropractor!" It can be embarrassing but rest assured, you are not the only one! We also discuss if kids need a pillow to sleep with and also at what age they should start using a pillow.   Finally, we review the effects of a short leg on the pelvis and spine and how we differentiate between an anatomical short leg and a physiological short leg.

In this episode Drs. Dan and Pascal review a research article in which they studied the effects of forward head posture on agility, vertical jump, stability and cardiopulmonary function. What was found in this study was that forward head posture had a strong negative correlation with agility, vertical jump, stability and cardiopulmonary function. Meaning that the worse your posture, the worse your body can perform, adapt and function. If you are concerned with your posture, start with this video with the 4 best exercises to help strengthen and fix your poor posture. Click here: 4 Best Exercises to Fix Your Bad Posture

Somedays are really hard. Everything goes wrong. We are tired, frustrated and all we want to do is sit down and relax. We get it. We have those days too. But don't let a bad day disrupt your progress. One minute of Denneroll, 5 squats, one carrot or one glass a water can keep you on track to reach your goals. Being in practice for as long as we have, we can predict a patient's outcome by how consistent they are in their stretches, exercises and adjustments. Not perfect, just consistent. 1 minute of your Denneroll at the end of your busy day can keep you on track to reach your goals.   In this episode, Drs. Dan and Pascal discuss the concept of Never Do Nothing and how it can affect your health and wellness goals.   Want more info or help? Don't hesitate to contact us at: https://www.lindenwoodschiropractic.com/contact-us/

You may have heard of the autonomic nervous system (it does things automatically without you thinking about it, like breathing and heart function). But you may have also heard of the term "fight or flight". It's when our body goes into a stress response to survive, like when that dog is chasing you down the street! Unfortunately, too many of us are stuck in this fight or flight response for too long, whether it's from running from one thing to the next, too much time on social media or negative thoughts affecting our body's ability to function and heal normally.    In this episode Drs. Dan and Pascal discuss the role of the autonomic nervous system and how our health could be impacted in a negative way over time.   Have more questions? Don't hesitate to contact us at www.lindenwoodschiropractic.com

In this episode we review 3 tests that you can perform at home to assess your durability or longevity. Can you get up off the floor? Can you touch your toes? Can you simply lift your outstretched arms while on your stomach? Listen in as we explain these simple tests and what you can do to increase your mobility and strength.   Want more help or info? Contact us here!

Tight hamstrings? Forward head posture? Knee injury? Can't reach overhead because of an old shoulder injury? Don't worry! Good or bad, your body will adapt, change, overuse one area or lock down another in order to get things done. It is amazing how resourceful your body can be. In this episode we dive into how our body adapts and changes and what you can do to help your body heal and move properly.

Sometimes we get asked, "Is my poor posture the reason I feel so stiff and sore?". In today's world of more desk work, computer and cell phone use, poor posture can definitely affect how stiff and sore you are feeling whether you are 50 years old or 12 years old!   Is your posture a genetic issue? A habit? how does this affect your overall health and wellbeing. In today's episode, we dive into posture and how we use a posture analysis to understand what is going on with your spine and to also see how you are progressing over time.