The New Year is a great time to build overall healthier habits, but your spine is the backbone of everything you do. When your back feels stiff or painful, it’s harder to stay active and stick with your goals. Prioritizing spine health helps make your other resolutions easier to achieve.

Below are 5 easy, realistic, and affordable habits for busy people that you can adopt right now to keep your spines happier and more pain-free in the year ahead.

1️⃣ Take Regular Movement Breaks Throughout the Day

Your spine thrives on movement. Sitting or standing still for too long can increase stiffness and discomfort. Instead of waiting for pain to show up, take short breaks, just a minute or two every 30–45 minutes, to stand up, walk around, or gently stretch. Consistent micro-movement keeps joints mobile, improves circulation, and reduces spinal stress.

2️⃣ Walk Daily — Even Just 20 Minutes Makes a Difference

Walking is one of the simplest, most accessible forms of exercise, and it supports spinal health by improving circulation, strengthening muscles that support your back, and reducing stiffness. Research has shown that higher daily walking volume is associated with a lower risk of developing chronic low back pain. In a large prospective study involving over 11,000 adults, people who walked more each day had a progressively lower risk of chronic back pain compared with those who walked less. Specifically, those who walked between 78 and 100 minutes per day showed about a 13% lower risk of developing chronic low back pain, and the greatest benefits (up to 23% lower risk) were seen with even more walking (https://pubmed.ncbi.nlm.nih.gov/40512494/). 

While 78 minutes might seem like a lot, you don’t need to do it all at once. Even walking for short periods more often has been linked to lower back pain risk and better overall spinal mobility.

3️⃣ Stay Hydrated

Your spinal discs are mostly water, and hydration helps them stay flexible and resilient. After a night of sleep, your body is naturally dehydrated. Starting the day with a glass of water (before coffee or any breakfast) helps rehydrate those discs and even supports nutrient flow to muscles and joints. This is an easy, inexpensive habit that can also boost your energy and focus.

4️⃣ Raise Your Screens to Eye Level

Technology is essential in most of our lives, but it shouldn’t add stress to your neck or spine. Looking down at your phone, tablet, and laptop puts extra strain on the muscles and joints of your neck and upper back. Raising your screens to just below eye level and keeping your shoulders relaxed can help reduce this daily stress. Over time, these small posture adjustments can make a meaningful difference in your daily comfort.

5️⃣ Make Chiropractic Care Part of Your Routine

Regular, preventive chiropractic care can help keep your spine moving well and reduce pain over time. Studies demonstrate that ongoing maintenance chiropractic care helps people experience fewer days of back pain compared with those who only seek chiropractic care when their symptoms flare. Some research has found that patients receiving routine chiropractic adjustments have better long-term outcomes, including reduced pain intensity and improved function, than people who discontinue care after initial relief (a randomized control trial from Nordic Maintenance Care Program)

Your Spine Deserves Support, Every Single Day!

You don’t need a perfect stretching routine or expensive equipment to take better care of your spine. Small habits that fit into your everyday life, especially those like regular movement, walking, hydration, posture awareness, and preventive care, can make a meaningful difference in how you feel and how you move.

It’s that time of year! Whether you are preparing a child for the upcoming school year or yourself, sitting at a desk all day, being hunched over a computer, or craning your neck while doing homework–school can put a strain on your body. Here are some chiropractic tips to help make this back-to-school season a happy and healthy one.

Ouch! Back To School Pain

Back pain is a common complaint in our office from adults, but in recent years it has also become a common concern for many children and teenagers. The influx in cases has recently been connected to the use of heavily packed backpacks and spending hours looking at a computer or hand-held device during the school year.

Backpacks have long been a health concern as carrying an overweight bag improperly can create several concerning health conditions such as poor posture, muscle strain, joint pain, and headaches. The common use of technology with computers, tablets, and phones can also impact your spinal health as it causes you to crane your neck and put pressure on your neck, shoulders, and upper back.

Wearing Your Backpack Right

No one wants to carry a heavy backpack every day but choosing the right bag and carrying it properly can help you avoid pain and injury. It is not unheard of for patients to experience upper shoulder pain, low back pain, neck pain, and even headaches from an improperly worn or heavy backpack.

Be sure to purchase a bag that has a padded back and wide, padded adjustable straps that will help prevent the weight from digging into pressure points. Though it may look cool to sling a backpack over one shoulder or to use a messenger style back, wearing both straps on your shoulders will evenly distribute the weight across your body to prevent muscle strain and fatigue. If your bag has a waist strap, using it can help to reduce the chance of back pain. Though a smaller backpack may seem appealing for your profile, your backpack should be proportionate to your body. The top of the bag shouldn’t be higher than your shoulders and the bottom should be above your hips.

Pack your bag strategically with the heaviest items close to the body and make use of the pockets with lighter and smaller items. Be mindful of the weight of your bag as well, it should not be more than 10% of your body. Heavy bags not only can be painful to carry but also cause you to lean forward and increase your risk for rounded hunched shoulders and affect the curvature of your spine.

Adjust Your Posture

It is no myth that our increasing dependence on technology has affected our day-to-day lives–but it also affects our posture. More patients are reporting wrist pain, shoulder pain, and neck pain. When you bend your neck to look downward, every inch can put 10 additional pounds on your neck, so it’s no surprise that people complain of neck pain or tense shoulders and upper back strain.

We recommend limiting your technology usage with a 15-minute break every hour, stretching regularly, and allowing your eyes to relax. Bring any mobile devices to eye level and adjust computer monitors so that you can sit up straight with your chest out and shoulders back comfortably with both feet on the ground. While you read, be sure to keep your head over your neck and shoulders and rest your back against the chair.

Stretch Regularly

Before engaging in any strenuous activity, remember to warm up and stretch for at least 15 minutes to allow your body to become more limber and reduce your risk of muscle strain. Don’t forget to cool down afterward as well!

You can even learn some seated stretches to help relieve tension and aches while seated in class.

Sleep Better

Remember sleep is your body’s time to heal and repair from the day-to-day stresses of life. Adults need around 7-8 hours of sleep each night, and children need even more. Getting a consistent good night’s rest can help lower stress levels, ease chronic inflammation, and allow your body to rejuvenate.

For better sleep, we recommend avoiding exercising, caffeine, and electronics at least an hour before bed to allow your eyes and mind to wind down. Darken the room and lower the temperature to create a restful environment, some patients may even use a white noise machine to block out any distractions. Making a sleep schedule that tells you when to wake up and get ready for bed can also help your body to establish a routine so that you can function at your best.

For more information on how to keep your back healthy during this school year or to schedule an appointment, contact Tuck Chiropractic today.

June is National Scoliosis Awareness Month. During this month, we would like to raise awareness about this condition and how as chiropractors we can help those who struggle with this condition.

What is Scoliosis?

Scoliosis is a common spinal condition in which the vertebrae rotate causing the spine to curve abnormally. The degree of curvature varies based on the patient and can range from very minor misalignment to almost an S-shaped or C-shaped curve. For patients with minor conditions, symptoms may not be severe or need treatment. However, scoliosis can progress without observation and treatment and can become a debilitating condition significantly impacting ones’ day-to-day life. The increasing curvature can begin to impact muscle function, movement, and restrict breathing.

Many cases occur during growth spurts in puberty, but other causes can include cerebral palsy, muscular dystrophy, or be the result of a congenital condition present at birth. Though commonly associated with teenagers or children, adults can develop this condition later in life as they age.

Signs & Symptoms

The physical signs of scoliosis can include the following:

• Chronic back pain or muscle spasms
• Difficult breathing
• One hip higher than the other
• One shoulder blade may appear more forward than the other
• Uneven shoulders

In severe cases, due to the curvature of the spine, the rib cage may appear prominent on one side more than the other.

Diagnosis begins with a full review of medical history, followed by a thorough physical examination. A neurological exam may also be conducted to check for muscle weakness or abnormal reflexes. Imaging tests such as X-rays are the most accurate way to fully diagnose a patient with scoliosis. A positive diagnosis is confirmed with a curve greater than 10 degrees. A significant curve is considered between 25 to 30 degrees, and a curve exceeding 45 to 50 degrees is seen as severe.

Treatment

For those with minor scoliosis symptoms, treatment may consist of monitoring the condition with X-rays to check that the curve isn’t worsening, physical therapy, and bracing to help straighten the spine and support proper curvature.

For patients with mild to moderate scoliosis, chiropractic care can be an ideal treatment option to help relieve symptoms and assist in correcting posture.

How We Can Help

It is important to note that chiropractic care cannot cure scoliosis, but when combined with your doctor’s treatment plan can help to adjust your overall spinal alignment and posture to decrease painful symptoms and improve your overall quality of life.

Scoliosis is an unnatural curvature of the spine, which can place strain on the muscles, nerves, and soft tissues around the spine. Chiropractic care can be used to help realign the spine and decrease strain and pressure on those soft tissues to reduce pain and inflammation in the area. By increasing joint mobility and improving nervous system function, your body has a better ability to manage and relieve symptoms caused by scoliosis.

Chiropractic care for scoliosis is a long-term treatment option as patients will need routine adjustments to gain the most from treatment. Your chiropractor will work with your other healthcare team members to ensure you are receiving the best care and that the prescribed treatment plan is working.

At first, treatment may be several times a week in the office for spinal adjustments. At-home exercises, stretches, bracing techniques, and physical therapy may also be recommended to you. Many patients report feeling significantly better after the first week of treatment, over time additional benefits include reduced pain and inflammation, improved range of motion and flexibility, and the ability to resume normal activities that were hindered by scoliosis symptoms leading to an overall better quality of life.

If you are struggling with the symptoms of scoliosis, chiropractic care may be the right treatment option for you. Our experienced chiropractic team can help reduce pain and discomfort along your spine. For more information on how we can help with scoliosis or to schedule a consultation, contact Tuck Chiropractic today.

May is correct your posture month! Throughout May, we encourage our patients to be conscious of their posture! Though you may have heard it a hundred times growing up–good posture is important. Over time poor posture can increase your risk of pain, discomfort, and the likelihood of experiencing joint issues, lowering your quality of life. Below are some tips you can use to start improving your posture.

The Importance of Posture

Good posture is the position in which your body is held straight against gravity and helps your body to stand, walk, sit, and rest in a position that places the least amount of strain on the supporting muscles and ligaments. Strong postural muscles help to keep your bones and joints in alignment, decreasing the risk of abnormal wear on joint surfaces while also reducing stress on soft tissues and muscles to minimize the risk of injury, fatigue, and strain.

Having poor posture throughout your everyday activities and movements can place strain and stress on your body’s joints and muscles pulling them out of alignment. Over time this can lead to imbalance, soreness, and misalignment making the body prone to injury and pain. Common examples of poor posture include hunching while using electronic devices. This can cause the chest to tighten and strain the shoulders and upper back. Leaning forward towards devices can also put pressure on your neck as it pulls your head closer to the device.

Poor posture is not always the result of laziness or not knowing how to stand or sit properly. There are a variety of factors that can cause poor posture including:

• Improper footwear
• Obesity
• Pregnancy
• Stiff or tight muscles
• Stress

How Chiropractic Care Can Help

If poor posture is caused by misalignments in joints or the spine, we can help to correct your postural issues such as slouching, hunched back, abnormal curvatures in the spine, an unlevel pelvis or hip, and forward head posture.

When you arrive at our office, your chiropractor will conduct a thorough assessment of your body to check for any restrictions, misalignments, or dysfunctions in your spine and joints. If any are found, we will make the necessary adjustments to restore mobility, range of motion, and remove any possible interference in nerve communication caused by your misalignments.

Your chiropractor will also check for any postural imbalances that may be impacting your body’s ability to function optimally such as a tilted pelvis that affects your gait. Once these restrictions are corrected, you can begin working on improving and maintaining proper posture through regular adjustments and various exercises. We can also offer advice on how to better your posture during your daily activities or recommend stretches or exercises to strengthen your core postural muscles.

Can I Improve My Posture at Home?

Yes! There are steps you can take at home to help improve your posture such as being aware of how you hold your body during your daily activities such as sitting, standing, sleeping, and even exercising.

Regularly stretching and strengthening your postural muscles will help to improve your flexibility, core strength, and posture. You can also correct poor posture habits, but this will take time and effort before the new ways become a habit. Below are some ways you can improve your posture during daily activities:

•  
• While sitting:
  • Adjust the backrest to support your lower or mid-back or use a back support or pillow to avoid strain or discomfort
  • If you are sitting for long periods, avoiding staying in the same position and remember to take breaks
  • Keep your feet level on the floor or a footrest and remember to leave a small gap between your knees and the front of your chair
• While standing:
• • Bear your weight on the balls of your feet and if you are on your feet for long periods remember to shift your weight often
  • Relax your shoulders and let your arms hang naturally at your sides
  • Remember to stand with your knees slightly bent and with your legs shoulder-width apart
•  
• While lying down:
• • Avoid sleeping on your stomach
  • Make sure your mattress firmness and pillow are ideal for keeping your neck and spine aligned
  • Side-sleepers should place support between their legs to avoid discomfort while back sleepers need to support underneath their knees

Once your posture is adjusted and corrected, it is important to maintain it by being aware of how you hold your body throughout the day. We are here to help on your journey to living a healthy life and this includes your posture. For more information on how to improve your posture or to schedule a consultation today, contact Tuck Chiropractic.

Automobile accidents are often unexpected events that happen within an instant and can leave lasting impacts. Even in minor accidents, serious injuries can occur such as soft tissue sprains, head injuries, and whiplash. Symptoms may occur several days after the incident once your body relaxes from the tense altercation causing you to notice soreness, pain, and discomfort that may not have been present immediately after the accident. Fortunately, chiropractic care has proven effective in helping to restore the function of your nervous system without invasive methods or pain medication.

What Happens During an Accident?

During an accident, the musculoskeletal system within your body can be knocked out of alignment by just the force of the impact, causing neck and back pain. Depending on the severity of the accident, other injuries may occur.

Whiplash

Whiplash is a common injury in rear-ended accidents and occurs when the head is suddenly jolted into another direction. The sudden “whipping” motion destabilizes the spine and can injure the surrounding and supporting tissues of the neck and head such as the muscles, nerves, soft tissues, and spinal discs. Muscles react by tightening and contracting, creating muscle fatigue, which can result in severe pain, muscle stiffness, and limited mobility.

Common symptoms of whiplash may include:

• Back pain
• Blurred vision
• Decreased range of the motion in the neck
• Headaches
• Irritability
• Muscle stiffness
• Neck pain
• Numbness that extends from the neck down to your arms and hands
• Poor concentration and memory retention
• Ringing in your ears
• Shoulder pain

How We Can Help

When the body sustains sudden and jarring trauma, soft tissues such as muscles, ligaments, and tendons can stretch and tear. Though traditional medication may provide immediate pain relief, it does not offer a long-term solution to pain management or help to restore mobility after an injury.

As chiropractors, our goal is to assist your body in healing itself by treating the root cause of your pain. Treatment will focus on realigning your spine and affected joints to alleviate pressure on surrounding nerves allowing for almost immediate pain relief, this will also relax tense muscles and reduce muscle stiffness. Your chiropractor can also use massage techniques or machine-assisted methods to help reduce any pain or discomfort you may be having. We can also recommend certain exercises to help improve your range of motion and mobility.

If you or a loved one has recently been involved in an auto accident, it is important to seek prompt care to best avoid any lingering discomfort or damage from the trauma. By seeking early care and treatment, the sooner you can begin the road to recovery and have a safe and full recovery with minimal complications. For more information on how we can help after an accident or to schedule an appointment, contact Tuck Chiropractic today.

Considering all the stress that is put on the neck, it is no surprise that two-thirds of Americans experience significant neck pain at least once in their lives. Neck pain is a common complaint as neck muscles can become strained from poor posture, injury, or rough movements. Chronic neck pain may also be a sign of a more serious underlying condition such as cervical disc degeneration, which can be mistaken for neck pain until becoming severe. However, cervical disc degeneration is more than just a stiff neck and refers to a degenerative process in which the discs in the cervical spine have begun to deteriorate and cause pain in the neck, upper body, and arms.

What is Cervical Disc Degeneration?

The cervical spine is the part of your spinal column that forms your neck. It consists of seven vertebrae which are separated by discs. These cervical discs stabilize your neck and allow you to smoothly turn and move as desired and act as shock absorbers during activity.

Each disc is composed of a sturdy outer wall and a soft, gel-like inner core. When you are born, these discs are primarily composed of water. When you age, the discs lose some of this water content and begin to thin, providing less shock absorption. This process also makes the disc prone to developing cracks and tears. These changes in your discs can cause the disc to bulge out or protrude and press against nearby nerves which can cause a variety of sensations ranging from numbness, limited mobility, muscle weakness, tingling, and radiating pain that may extend down the neck into the shoulder, arm, hand, and fingers.

Signs and Symptoms of Cervical Disc Degeneration

Cervical disc generation can often be dismissed as neck pain early on. Depending on the severity of the condition, symptoms may vary from person to person. Pain may develop slowly or appear suddenly with symptoms that range from a mild neck ache to an inability to move the head without severe pain. Common signs or symptoms of this condition may include:

• Headaches
• Limited movement
• Muscle stiffness
• Neck pain
• Worsening pain with movement

If the nerves are affected, patients may experience pain, numbness, tingling, and weakness in the neck, shoulder, arm, hands, and fingers. These symptoms may only be present on one side of the body. In severe cases, nerves in the neck may begin to affect nerves in the lower body leading to muscle weakness in the legs, loss of coordination, difficulty walking, and trouble with your bowels and/or bladder. If you experience these symptoms, it is important to contact your doctor right away.

Diagnosis

A diagnosis is typically achieved after a thorough review of your medical history, discussion of symptoms, and physical examination. During the examination, you may be asked to perform a variety of tasks and describe how those actions affect your symptoms. A neurological exam may also be performed to test your strength, reflexes, and sensations in the affected areas. Imaging tests such as MRI, X-rays, and CAT scans are also used to identify the disc degeneration and how the nerves and surrounding soft tissues are affected as well as the severity of your condition. Once diagnosed, we will work with you to create a customized treatment plan tailored to your needs and lifestyle.

Treatment

Treatment will depend on the severity of symptoms, your doctor’s recommendations, and whether nerves have been affected. As chiropractors, we specialize in the manipulation of joints within the body to ensure proper functioning and health of the nervous system and that includes your neck. Not only will we locate the source and cause of your pain but we will also provide effective treatment options and lifestyle adjustments to ensure your recovery and restore your optimal quality of life. Rest, cold and warm compresses, and over-the-counter medication can help mild symptoms while more moderate cases may require joint manipulation, bracing, and physical therapy.

The goal of our treatment is to improve joint mechanics within the spinal column to alleviate inflammation and pressure placed on nerves and surrounding soft tissue to restore mobility and function to the neck. Your chiropractor may use a combination of manual manipulation, heat and ice therapy, instrument-assisted manipulation, and therapeutic massage to alleviate symptoms and treat the source of your pain.

If you are experiencing neck pain and suspect cervical disc degeneration, seek professional treatment. Regardless of the source of your pain, we will work with you to determine the right treatment plan for your needs. For more information on cervical disc degeneration or to schedule an appointment, contact Tuck Clinic today.

As we navigate through this pandemic many of us have begun to rely on technology even more as stay-at-home orders pushed us to operate businesses, homes, and schools virtually. The increase in screen time can have a direct effect on your health. We aren’t talking about your eyes, but your wrists!

Wrist pain is a common complaint amongst athletes, writers, mechanics, hairdressers, and just about anyone who relies on their hands heavily to complete their jobs. However, no matter what your routine or job is, your wrists are some of the most used joints in your body. If you’ve noticed a nagging pain in your hand and wrists lately, we encourage you to come into our office for an evaluation and treatment.

Though some patients may assume they have carpal tunnel syndrome once they begin to notice reoccurring symptoms, that may not be the case as other conditions can share similar symptoms. It is important to seek a professional medical diagnosis before starting treatment as a condition not properly assessed will only lead to temporary relief and unsuccessful treatments.

Carpal Tunnel Syndrome

Carpal Tunnel Syndrome (CTS) refers to the compression of the median nerve that runs down your forearm, through your wrist, and into the hand. This pressure leads to numbness and tingling throughout the hand commonly felt along the underside of the hand. This pain may extend into the thumb and ring finger. Muscle weakness or clumsiness in the hand may also be experienced. This condition can also be aggravated by other medical conditions such as diabetes or arthritis.

Tendonitis

Tendonitis in the wrist occurs when the soft tissue tendons within your wrist become inflamed. Overuse or repetitive motions can irritate the tendons leading to small tears causing inflammation. Common symptoms include joint stiffness, pain in the wrist, decreased range of motion, muscle weakness, and numbness that extends into the fingers including the pinky. Tendonitis can occur on its own, after injury, or be a secondary symptom to another medical condition.

How We Can Help

Wrist pain may also be caused by a neck, shoulder, or elbow dysfunction that is causing pain to radiate downward and affect the wrists. As chiropractors, we specialize in the manipulation of joints within the body to ensure proper functioning and health of the nervous system and that includes your wrist joint. Not only will we locate the source and cause of your pain but we will also provide effective treatment options and lifestyle adjustments to ensure your recovery and restore your optimal quality of life.

Treatment will vary based on the severity of your condition, doctor’s recommendations, and lifestyle habits. Rest, cold and warm compresses, and over-the-counter medication can help mild symptoms while more moderate cases may require joint manipulation, bracing, and physical therapy.

Though you cannot fully prevent these conditions from occurring, there are steps you can take to reduce the stress and strain placed on your hands and wrists. We recommend the following tips as preventative measures:

• Adopt a neutral grip or position that keeps the wrist and hand straight
• Give your hands a break for a few minutes every hour to allow them to rest
• Sit up straight with your shoulders squared as a hunched posture can strain your arms and wrists
• Stretch your hands every hour by rolling your wrist, making a fist, and extending your fingers
• When typing, keep your wrist straight and floating above your keyboard

Your keyboard should be level with your forearms to avoid straining while you type.

Wrist pain can be debilitating but that doesn’t mean you have to live with the pain. If you are experiencing wrist pain, seek professional treatment. Regardless of the source of your pain, we will work with you to determine the right treatment plan for your needs. For more information on wrist pain or to schedule an appointment, contact Tuck Chiropractic today.

Did you know that one in every four adults over the age of 65 falls at least once every year? With one in every five falls leading to a serious injury, falling can be one of the biggest dangers to your overall health and wellbeing as well as your quality of life. Fortunately, there are steps you can take to prevent falling and reduce your risk of injury – and chiropractic care can help.

The Dangers of Falling

As stated above, falls can cause patients pain, injury, and disrupt their overall quality of life. Falls can cause broken bones such as wrist, arm, ankle, and hip fractures. Head injuries are also common injuries from falls especially for those who take certain medications that may act as blood thinners.

Several risk factors that contribute to the risk of falling include:

• Cognitive impairment
• Core and lower body muscle weakness
• Difficulty walking or maintaining balance
• Environmental hazards
• Joint and muscle pain
• Medications
• Pre-existing medical conditions
• Vision problems

Unfortunately, after a fall some patients may fear falling again and begin limiting their activities which may work against them as decreased activity can lead to muscle weakness and increase their chance of falling.

How can chiropractic care help?

If you are injured from a fall and experience back pain, neck pain, or hip pain, chiropractic care can not only help to relieve pain, but also can also offer preventative care! Chiropractic care helps to keep your joints and soft tissue in working order which is important to staying healthy and active as you age.

By restoring proper alignment to your body, we can help patients regain mobility allowing you to stay active. We can also offer nutritional advice to help fuel your body properly and keep your bones strong. Another way we can help is to recommend exercises and lifestyle changes to improve and maintain your sense of balance, muscle strength, and flexibility.

Improving your muscle strength in your core and legs is one of the best ways to reduce your risk of falling and the chance of severe injury. Walking, jogging, yoga, dancing, and Tai Chi are all exercises you can do with no special equipment other than supportive shoes. Even practicing leg extensions from a seated position at home can help keep you centered and on your feet. Exercising at least 20 minutes a day will help to prevent muscle weakness which can make you prone to falling.

On your own or with your family, we recommend you also assess your home around environmental hazards as some falls occur within the home or around the house.

• Ensure handrails are secure on both sides of a staircase
• Install grab bars near the toilet and bathing area
• Keep hallways and pathways clear
• Keep frequently used items within easy reach
• Place rubber mats in the kitchen
• Use non-slip mats around the bathroom both inside and outside the bathing area

With these steps and our treatments, we will work together with you and your health care providers to ensure you can continue living a full and healthy life. For more information on how chiropractic care can help with fall prevention or to schedule an appointment, please contact Tuck Chiropractic today.