Much like driving a car fueled by gas, our bodies can’t function properly without water. Without proper fuel, a vehicle’s engine will break down or become unreliable.  Our bodies are made up of 70% water, and without proper hydration, our ability to function is diminished substantially.
Since childhood, we’ve been told to drink water so accepting this reality comes easy. However, if you look further into this, you’ll find that water is more important than you may realize. Water is key to regulating body temperature, transporting nutrients, and lubricating joints. Without proper hydration, the body is unable to function optimally. The health of the spine, in particular, relies heavily on proper hydration.

How Does The Spine Work?

As crucial as the spine is within daily activities, it is important to understand its mechanics. At its core, the spine is home to vertebrae, rows of bone that align vertically. Wedged between each bone is a disc which works to absorb shock when bending, twisting, or flexing. Discs between the vertebrae ensure the bones do not rub together, therefore, reducing shock.
Within each disk of the vertebrae lies a nucleus pulposus. The nucleus pulposus is mainly made of water and provides movement as the spine rotates and moves in various directions. From the loss of hydration in discs, the adult spine is capable of losing height daily. Without proper rehydration, disc height starts to gradually reduce creating other medical issues.

Spinal Issues Resulting From Dehydration

Dehydration deeply affects spinal health as discs become compressed or unable to refill. Unable to refill, discs that lack proper hydration remain compressed leading to potential spinal injury. According to the University of Maryland Medical Center, water loss causes discs to collapse between vertebrae resulting in injury. Injuries like spinal stenosis, degenerative disc, and herniated disc can arise from a core of dehydrated discs within vertebrae. This creates an immediate need for treatment and subsequent preventative measures.

How Can The Spine Rehydrate?

As your entire body relies on proper hydration, it is important to not only drink plenty of water, but eat foods that hydrate, as well. Not only does direct water consumption hydrate but incorporating fruits and vegetables into your diet also aids in hydration Watermelon, cantaloupe, lettuce, tomatoes, or strawberries are made of more than 90% water and also contain essential nutrients. Eating and drinking things that hydrate will help your spine function more efficiently.
There is a lot of question about the right amount of water to drink in order to ensure proper hydration. Common wisdom is to drink eight glasses (8 ounces each) per day but this general rule isn’t always the right amount for everyone. For example, if you are active or have a propensity to sweat a lot your needs will increase beyond this. We found a cool calculator to help determine your water needs based on things such as your age, size, and activity level.
While hydrating is a great starting point, water replenishment may not fully heal spinal injuries or back pain. Chiropractic care to include spinal manipulation or adjustments is recommended for those with injury in relationship to the spine.  We offer extensive varieties of treatment, to include herniated disc treatment. We believe in positively impacting your health and wellness and know that chiropractic care and proper hydration are two keys to this.

Putting It All Together

Just as you keep fuel in the gas tank of your car, maintain appropriate hydration for the health of your spine and overall wellness. Proper hydration through daily water intake and a diet rich in fruits and veggies will keep you feeling and functioning at your very best. Remember: if the spine becomes dehydrated, chances of spinal injury increase. A combination of tailored chiropractic care and hydration through both food and water are key to repairing and preventing such injuries.

Feel Better. Live Better.

Whether you are suffering from pain, or are interested in learning how to live a more healthy lifestyle we invite you to reach out to the clinic location that is most convenient to you and begin to reap the positive benefits of chiropractic care.

 

It’s hard to drive around Roanoke and not see a bike or group of bikes rolling down the streets. Biking culture has exploded in the region in recent years and we love seeing people getting outside and living an active life – our doctors included!
In continuing our “Bike Where You Live Series”, we got some tips from Dr. Anna Flynn and Dr. Susan Kilmer on great places to ride in Roanoke and Botetourt!

Biking Trails in Roanoke & Botetourt

Roanoke and Botetourt offer great options for mountain and road bikers alike. In a matter of miles you can go from a rough terrain mountainside to the smooth, scenic greenway. It really just depends on what you prefer!
Dr. Kilmer has been road biking since 2004 and has participated in several 100-mile rides, but her favorite places to ride are on the long country roads of Botetourt or up Mill Mountain on the Parkway in Roanoke.
The Oriskany Community might be one of Botetourt’s best-kept secrets. This small rural community is located along Craig Creek and is close to Eagle Rock. This makes for incredible views and plenty of open road to ride.
Blue Ridge Parkway is possibly one of the most popular places for road bikers to take a long ride. Whether you’re climbing Mill Mountain for the thrill ride back down or cruising through the countryside in Botetourt, the scenery is endless.
Carvin’s Cove is another popular place to trail ride. This natural reserve covers over 12,000 acres and features 60 miles of trails for hiking and biking. It’s a great place for family beginners as well as those seeking a challenge.
The growing Greenway system of Roanoke and Botetourt is one of the best opportunities to get started with biking. With over 30 total miles and multiple bike rental shops along the greenway, everyone can find a bike and route they love. (Yes, you can even rent a big wheel bike from Underdog Bikes!)

Biking Groups in Roanoke & Botetourt

Biking is a great solo sport, but it’s also a great way to connect with others! We always say that working out with a buddy is always more effective – why not a group of buddies?!
Roanoke and Botetourt are host to a wide variety of biking clubs and events. Downshift has a Men’s and Women’s Cycling Group, RIDE Solutions hosts family-friendly biking events regularly, and the Blue Ridge Biking Club hosts weekly and annual biking events throughout the year.
So what’s stopping you from getting out there? The possibilities are endless.

Beyond the ability to reduce pain and heal injuries with non-pharmacological, manual therapies, chiropractic also has a lot of “fringe benefits”. Fringe benefits are additional results of treatment that improve your overall daily life. For example, chiropractic care for children can help reduce colic and ear infections. Adjustments can also help relieve sinus pressure from allergies.
While you wouldn’t normally pair these ailments with chiropractic in your mind, they can be greatly intertwined. Asthma and chiropractic is no different!

How Asthma Works

Roughly 1 in 13 people have asthma, according to the Asthma and Allergy Foundation of America. That means over 26 million Americans find themselves having difficulty breathing at any given time.
Acute asthma or an asthma attack can be the result of a myriad of triggers from allergies to exercise, to no apparent trigger at all. During the onset of asthma, individuals experience trouble breathing due to inflamed airways. Unfortunately, there is no cure for it and people must often depend on inhalers to help them maintain their breath. However, chiropractic could help reduce the frequency of and impact of attacks.

How Chiropractic Impacts The Respiratory System

In a 2001 pediatric study on the effects of chiropractic on chronic asthma symptoms, patients reported an increase of quality of life by at least 10% and a reduction of severity in asthma symptoms by 39%. Just like any other ailment in the body, asthma is a result of inflammation. We already know that chiropractic helps reduce inflammation throughout the musculoskeletal system, but that impact can also impact other systems in the body.
The connection happens in the nervous system. Breathing is controlled by the brain, so when the brain and nervous system is functioning properly, breathing should come easier. A chiropractic adjustment that realigns the spine and body can reduce the pressure your nervous system is putting on your respiratory system. When those nerves are functioning properly, they are less easily triggered and symptoms are reduced. 
This is just one of the many ways our body systems work together – whether they’re working for you or against you is your choice. Early treatment from youth can have a major impact on your asthma as an adult, but it’s never too late for you to start going! See if one of our doctors can help you feel better and live better!

From texting a friend that you’re stuck in traffic, when you really just left the house, to telling your mother that you love the oversized hand-me-down sweatshirt she gifted you, we all have our reasons for smudging the truth or withholding concerns. Being honest with our healthcare providers is no exception. While we may think that we are saving ourselves shame or embarrassment, it may be at the cost of our health.
We have built in best practices to record and review progress at every level of care with various questionairres to make sure we are hitting our patients’ personal goals. Here is why it is so very important to be truthful to your chiropractor and ways to make it happen.

Time Spent Focusing on the Wrong Areas

A doctor’s ability to treat your pain is limited to the information that you provide. This sounds obvious, but if you do not let your chiropractor know that an area of your body is in pain, they will never know that you are experiencing said pain. Sometimes patients don’t deliberately withhold information from their chiropractors, but they minimize their pain or rationalize why they are feeling it.
For example, let’s say you usually visit your chiropractor for shoulder pain. One day you come into your appointment after spending more time than usual in the garden one weekend. You may write off your knee pain the next day as a consequence of more time than usual bent down. Even though you consider this to not be a huge red flag, your chiropractor might have a different opinion. But if you only focus on your shoulder pain, you are not taking the appropriate steps to prevent and treat your knee pain. Just remember, your body is sending you signals for a reason. Without your vocalizing these signals to your chiropractor, they may be looked over completely.

Be Honest About Your Bad Habits

None of us like to admit our faults. Especially the habits that have negative effects on our health. No matter how embarrassed you may be, it is so important to be upfront about your habits to your chiropractor. Your chiropractor’s job is not to shame you or tell you what you’re doing wrong. As a healthcare professional, their job is to help you live a healthier lifestyle. This means they need to know how to get you on the healthiest path. In order to do that, they must know your not-so-healthy habits so they can work together with you to improve and overcome them!

How to Communicate Your Pain

Now that we’ve covered the importance of being honest with your chiropractor, we want to offer easy steps to make it happen. Everything is easier said than done, so here are some ways to make being truthful with your chiropractor easier:
Write down a list of questions and concerns before your appointment. We can sometimes forget to bring up something that was bothering us over the weekend or between visits. This also helps with those who struggle to talk openly about themselves.
Consider bringing a close friend or family member with you. If you are the type that needs a support system to feel comfortable, bring a friend! They can even help you remember concerns you forgot about.
Get access your medical records. This can help your chiropractor be aware of any health issues you’ve had in the past that could resurface or be the source of a current concern.
It’s so very important to be honest with those who only want the best for your health. We know it can be challenging to be completely transparent, but remember that we are here to help you. The more information you provide you chiropractor with, the better your results will be.

The hips, shoulders, and elbows are common points of pain for many of us. While there are numerous reasons for pain flare ups in these areas, Bursitis is often the source. Bursitis can be extremely painful and challenging to treat but, there are steps you can take to ease your pain and prevent flare ups.

What is Bursitis?

Bursitis is the inflammation of sacs of fluid (bursae) around major joints in the body. You can think of bursae as a cushion between your bones. When the bursae becomes inflamed, it can cause the surrounding joints to become, stiff, sore, and swollen. Bursitis is often found in the hips, shoulders, and elbows. However, Bursitis can happen in other parts of the body such as knees and toes.

Causes of Bursitis

Often times, Bursitis is caused by repetitive trauma and straining of the joints/bursae. There’s a reason Bursitis is found in most major joints. These joints tend to bear the brunt of most of our physical activity. Bursitis is usually a side effect of overworked bursae. Anything from improper lifting to frequent running can be a trigger. Bursitis can also occur as a result of arthritis, gout, and certain types of infections.

Treatment

Treatment relies mostly on the type of Bursitis you have. The objective is to avoid straining the inflamed area. A combination of rest and ice can usually help manage pain. Chiropractic adjustments offer relief by improving joint flexibility while also decreasing discomfort and inflammation. Over the counter pain relievers are also known to help reduce inflammation caused by Bursitis. However, Chronic Bursitis can call for more serious forms of treatment such as steroid shots or surgery.

Prevention

Odds are, if you’ve been diagnosed with Bursitis, you will never completely rid yourself of the ailment. However, you can take action to prevent flare ups. Adding support to the areas of your body that have experienced a flare up before can help reduce your chances of a flare-up. For instance, wearing proper running shoes on a day filled with physical activity can help prevent your feet and knees from straining. Stretching before and after workouts are also very important for keeping joints happy. And of course, regular visits to a chiropractor can help keep your body in alignment and your joints in good working order. 
If you think you might have Bursitis, you should visit your health care provider for a personalized care plan. Find a Tuck Clinic near you to start your path to recovery.

Just like everyone else, we look forward to a clean slate in the new year. It’s a time to let go of the challenges 2018 brought us and focus on the goals we set to conquer in 2019. But before you wipe that slate clean, you may want to take a second look. Ask yourself, “How’s that working for ya?”

Step One: Start with a Conversation with Yourself

Dr. Matthis shares this method with patients and encourages them to reiterate or “check in with themselves” every year. His most common question is “How’s that working for ya?” – whether it’s physically, mentally, financially, spiritually, and so on. When making a decision on making a change, it’s important to really think about the impact such a change on all areas of your life.
In a best case scenario, it’s as easy as moving your mindset from reactive to proactive. For example, if you only visit the chiropractor 4 times a year but experience debilitating pain in between, should you make the adjustment to your schedule or mindset to come once every four weeks instead? When you take the time to think about what elements of your life fulfilled out and what elements did not, it’s easier to set clear goals for yourself. A new care schedule is a simple, easy goal that would have a big impact on you physically, mentally, and even in your daily activities.
Quick Tip: Try to steer away from resolutions with set numbers. Sometimes, it seems that when you put a numerical value on a goal, the meaningfulness of the goal diminishes. Maybe you want to lose a certain number of pounds, but should the goal really be to increase the amount of vegetables in your meals throughout the week? Or maybe to try new ways of exercising?

Step Two: Then Reach Out To People Who Can Help

Once you have your sights set on some clear, meaningful goals. It’s time to have another conversation with someone else. Whether it’s someone that can hold you accountable or someone that can help you, it’s always helpful to have a goal-setting conversation with them. This can be the person you worked with over the past year, or someone new.
For example, if you’ve been working towards increasing mobility and reducing pain over the past year, you may feel like it’s time to start strengthening as a proactive measure to take your wellness one step further. Have a conversation with your chiropractor. They can provide some strengthening exercise tips or refer you to a local physical therapist or personal trainer that can help you set and reach new goals.
Whatever resolutions you set this year, make sure you continue to check in with yourself throughout the year. Ask yourself, “How’s that working for ya?” to make sure you’re continuing to fulfill your goals and that your goals continue to fulfill you.

Gifts that are fun are not always practical. While everyone enjoys a new toy, there are great gifts that can also improve our well being. We’ve compiled a list of some great gifts that also give a boost to our physical and mental health.

Lumbar Pillow

Do you know someone who has a desk job? Giving them the gift of a good lumbar pillow is sure to make them (and their back) happy! Lumbar pillows provide support and allow the spine to stay in its natural position. This is very important for those who sit for an extended amount of time, as this puts lots of stress on the spine. You can find lumbar pillows in several shapes, sizes, and colors so you can find the perfect fit for who you are shopping for. Lumbar pillows are a great gift that helps relieve and prevent back pain for those you care about.

Vertical Mouse

Most of us use a computer every single day. And if you don’t, chances are someone you know does. If you know someone who uses a computer, they are probably using a mouse. Echoing the importance of letting our bones and muscles rest in their natural positions mentioned above, using a traditional mouse is a very unnatural movement for our hands and arms. A vertical mouse assists in keeping your arms and hands in their natural positions while allowing us to continue computer use as usual. This gift is great for all computer users!

Party Games

Now party games may be a stretch in terms of being ergonomic, but they have some very real benefits. The best thing about party games is that they get everyone involved and active. Taking a break from screens and monitors and putting us in the moment is almost always a healthy decision. The level of physical activity can vary game to game, and there are benefits to both physical and mental games. Whether you choose a physical game like taboo, or a card game like Cards Against Humanity, this is the perfect gift for those who really need a mental break and a moment of fun.

Support Pillow

If you know someone who has mentioned they wake up with neck or back pain, this one is for you. While chronic neck and back pain can have many points of origin, a pillow is a very important variable in easing pain. There are countless options when it comes to pillows and which on is best for whoever your are shopping for. The best way to narrow it down is to consider their sleeping positions (side, back , or stomach) and their preference for firmness. With a little research you can offer relief to someone in pain.
Give the gift of wellness this holiday season. Your friends and family will be grateful that you did.

With temperatures dropping, many of us with stiff or sore joints notice an uptick in our pain. While there is not an exact science as to why this happens, it’s usually attributed to the drop in barometric pressure that happens in the winter. This factor is what causes your tendons, muscles, and the surrounding tissues to expand. This can be very painful for some. Here are some of our tips to help reduce discomfort when the winter approaches.

1. Layers

Maybe an obvious tip, but still very effective in reducing joint pain. If the cold is the stimulant for pain, staying warm will prevent your body from exposure to cooler temperatures. Layers are also important so that you can remove unnecessary clothing once inside and at a comfortable temperature. You can certainly ditch the hat and gloves once the chill of the outside is gone.

2. Move

It may be extremely enticing to stay cozy on your couch nuzzled up with a blanket in the cooler months. And while it may be comfortable at the time, your body will NOT thank you later. Inactivity is sure to contribute to stiff bones and joints. It’s more important that we keep moving in the Winter. In the Summer, most of our activities revolve around enjoying the nice weather with outdoor activities. While going on an afternoon walk in the Winter doesn’t sound nearly as fun, your joints need the movement to stay healthy. Don’t forget your layers when you head out!

3. Heat Treatment

Time to compensate for the drop in temperature. Heating pads can offer lots of relief to those with seasonal stiffness. However, it is extremely important to use heat treatment in moderation. It’s very easy to get warm and cozy with a heating pad and doze off. But, nobody wants to wake up to scalding heat and burns. If you decide to use a heating pad, it’s recommended to use it in 20 minutes increments.

4. Avoid Holiday Weight Gain

Now this may, in fact, be the most difficult tip to follow. But we believe in you! Cold weather usually brings about the holiday, as well as the holiday parties. We start to indulge on out favorite holiday foods and treats. While it may be a joyous time of the year, it’s important to maintain a healthy weight. If your joints are bearing added weight, you are sure to notice more pain than usual. Just remember, your favorite foods and sweets are fine in moderation. And if you do decide to indulge, remember to adjust your workout to your “Holiday Diet”.
Nobody wants to spend the Winter in pain. Always listen to your body and acknowledge the first signs of pain. Stop in to your closest Tuck Clinic and let us help you get back to pain free.

When one thinks about chiropractic care, they may think about loud pops and sore backs. There may be some truth to that, but back pain and adjustments are small components of chiropractic care. There are so many more benefits of visiting a chiropractor. You don’t even have to be in any immediate pain to take a visit! Chiropractic is an excellent preventative care method. In fact, making your first visit before you’re in pain can save you from experiencing it in the first place.

Before The Pain

The spine is possibly the most vulnerable part of the body. It bears the brunt of a lot our bad habits. Chiropractors spend a lot of time correcting those bad habits and relieving the pain that many experience in their backs. Chiropractors encourage their patients to seek chiropractic treatment before their bad habits turn into damage to the spine.
Similar to learning proper weightlifting techniques before starting a new gym routine, visiting a chiropractor can prevent injury from happening. When it comes to your body, it’s very important to be proactive instead of reactive.

Long-Term Wellness

While many people experience almost immediate relief after a chiropractic visit, receiving regular care is more of a lifestyle change. Chiropractors aim to help you live your best pain-free life. This means making long-term changes that result in the healthiest you.
There is an interesting domino effect that happens when you start to seek chiropractic care. Once you start physically feeling better, you want to be more physically active and independent. Then, you want to maintain your new and improved physical fitness by living a more active lifestyle. Finally, when you feel better physically, you feel better mentally. This beautiful cycle continues and you end up living the best version of your life.

More Than Backs

Many chiropractic patients have found relief from things such as migraines, ear infections, allergies, and more. Because the goal of chiropractic care is wellness and living a pain-free life, many will find relief in areas beyond their backs. There have been many cases of patients that have found that their chronic migraines have subsided after frequent treatment from their chiropractor. Others have found that they are sleeping more soundly. The trickle-down effect of chiropractic can be found in many areas of the body.
If you are currently in pain, or you’re just curious about the care we provide at Tuck Clinic, reach out! We are here to help you live you’re best pain-free life.

The practice of chiropractic care focuses on the spine and nervous system, which control and coordinate your musculoskeletal system and how your body moves and functions. When these systems are out of alignment, they can cause pain, tension, and limited mobility. While we are able to treat anyone with pain, there are certain groups of individuals that suffer from chronic illnesses that can especially benefit from our therapies and adjustments. Chronic illnesses that wreak havoc on the musculoskeletal and nervous system, such as fibromyalgia, can be managed with chiropractic care.

Defining Fibromyalgia

The National Fibromyalgia and Chronic Pain Association defines fibromyalgia as “a chronic pain disorder that causes widespread pain and tenderness to touch that may occur body-wide or migrate over the body.” Other symptoms from fibromyalgia include fatigue, sleep disturbances, cognitive difficulties, and stiffness. It can also express itself in mental conditions and other systemic issues like irritable bowel syndrome.
This illness has existed for centuries but researchers still find it difficult to categorize fibromyalgia and attribute a cause to the disease. Because it is difficult to pinpoint the cause and it expresses itself differently for every person, it’s also difficult to pinpoint the proper medication or treatment for individuals. Often times, people suffering from fibromyalgia have lifelong journey of seeking out a solution for their pain.

How Chiropractic Care Can Help

Because of the complexity of the disorder, fibromyalgia often requires a myriad of treatments to help sufferers find relief. Popular approaches include the combination of patient education on daily habits to help overcome issues, aerobic exercise, cognitive behavioral therapy, medication, and of course, chiropractic. All of these methods can work together in a multidisciplinary approach to tackle the various symptoms and sources of pain to improve the patient’s overall quality of life. While there will never be complete relief from this disorder, we can still make a difference.
Because chiropractors work so closely with the systems that cause pain in fibromyalgia patients, we can use our treatments to reduce pain and strengthen muscles. Using diagnostic techniques, a chiropractor can zone in on where localized pain is coming from even when individuals are experiencing full body pain and tenderness. In 1997, a research study tracked the effectiveness of chiropractic management of fibromyalgia patients. The study consisted of a 4 week regimen of spinal manipulation, soft tissue therapy, and passive stretching. By using the Oswestry Pain Disability Index, Neck Disability Index, and range of motion observations, the study deduced that patients experienced improvement in the cervical and lumbar ranges of motion and reported pain levels. Since this pilot study, research has only strengthened the evidence that chiropractic care can help fibromyalgia patients manage their pain.

We Will Work With Your Primary and Specialty Care Providers

We believe in the power of multidisciplinary collaboration, especially for individuals suffering from complex disorders such as fibromyalgia. Evidence has shown that when medical professionals across areas of expertise are able to communicate and collaborate care around a patient’s complex needs, the outcomes are even more effective. If you’ve sought care from a rheumatologist, orthopedist, physical therapist, or don’t even know where to start. We can help. We will gladly work with your care providers to find the best solution for your needs. Let’s get started today.