There are many ways to stretch! However this one “YIN YOGA” style of stretching goes deeper than any of the other stretches, all the way down to the joints. This does not make them better than all the other stretches, just important in their own unique way.
These stretches require light tension over time, at least 2 minutes and up to 8 or more minutes, to get down to the tendon, ligament, disc, and joint level. The reward and benefits are well worth your time considering not many other stretches can reach these areas.
Joint health is the foundation of movement, so it is important that we have stretches to keep our joints healthy. Joint health requires alignment, freely moving “unstuck” joints, that have a full range of motion. The less range of motion or the more stuck a joint gets, the faster it ages.
The better your joints move, the longer the joints last. Joints also provide a lot of stimulation to the brain, resulting in positive emotions and hormones. Just think about how you feel after taking a walk.
Equally if not more important is their roll in protecting the nerves, the “LIFE LINES” that run through the joints of the spine which carry life, health, and healing throughout our body.
Spending time on muscle and joint health has a tremendous return and impact on you ability to be more active throughout all the years of your life.
Start slow, it is a life time process. If you have never done these type of stretches before start with 20-30 seconds, work your way up to 1-2 minutes, and over time you will be getting deeper into the stretches for longer periods of time. Relax your mind, relax your body, and let gravity do the work.
Wait until you see the difference this style of stretching will have on your favorite activities and in your daily living habits.
Remember to teach this type of stretching to your children, family, and friends.
Try a number of “Yin Yoga” videos to find how all the different stretches feel. Stretches the muscles and joints that are a problem more often, at least 3 days a week. When you have time, take the time to stretch all your muscles and joints while learning some new stretches. The needs of your body may change and you need to be a master mechanic of your body to have it last as long as possible and run as good as possible. Your body will give you amazing feed back concerning what it needs or “what is tight” by exposing it to new stretches. Keep a list of the stretches you need most and update the list if your needs change.
If you need help with anything, you can always leave a comment in the section below or email me at drjohnfresh@gmail.com.
My book, The Health Equation has tons of great information about getting and staying healthy, active, and young.
The Health Equation has The Health Equation book, Winning Moments and Health is practically Free all in that ONE book. Winning Moments is how you turn everything you do in a day that may be causing your body stress, breaking you down and taking withdrawals from your health account and learning how to turn those things into positive things that improve your health and deposit into your health account each day. So that book is available to you on Amazon. I’ll put the link below.
If you enjoy this type of information you can Sign Up for Our Blog and Share it with others. When you Sign up You will receive a FREE Video Series (4 Days to a Better Back), an additional Webinar (Simple Ways to Solve Neck and Back Problems), the first Chapter of My Book: The Health Equation, and you can also Request a FREE 15 Minute Call…ALL AT DRJOHNFRESH.COM
Are you tired of constantly battling neck pain? As a seasoned chiropractor serving Linwood, NJ, I understand how debilitating neck discomfort can be. Fortunately, there are effective strategies to alleviate and prevent this common issue. Let’s delve into seven expert tips that can help you bid farewell to neck pain.
1. Find What is Causing Neck Pain:
The first thing you want to do is mentally go through your day and try to find things that could be the cause of your neck pain. It could be the position you hold your neck when you talk on the phone, look at the phone, work on the computer, mop the floor, paint the ceiling, sleep on your pillow, and the list could go on.
The things that cause neck pain do not need to be a sudden or severe trauma. They can be little things that you do over and over again each and every day. It is likely that these seemingly little things wouldn’t bother you at first, but weeks, months, and years later, those same activities can begin to cause neck pain.
If you are having trouble determining the cause of your neck pain a Linwood chiropractor can help you find the cause and how to make any modifications necessary to help you find relief.
2. Eliminate or Correct the Cause of the Neck Pain:
If you can find the cause of your neck pain, you can fix the cause of your neck pain. When it is not possible to eliminate an activity that causes your neck pain, there are always ways to modify that activity which will reduce the amount of stress you are putting on your neck. These modifications can reduce muscle spasm, nerve pain, and improve posture.
3. Maintain Proper Posture:
One of the leading causes of neck pain is poor posture. When you slouch or crane your neck forward for extended periods, it places undue strain on the muscles and ligaments supporting your neck. As a Linwood chiropractor, I recommend maintaining proper posture by sitting up straight, keeping your shoulders relaxed, and aligning your ears with your shoulders.
4. Stay Flexible and Active:
Regular stretching and exercise not only strengthens your muscles but also promotes flexibility and circulation, which are crucial for a healthy neck. Incorporate activities like walking, swimming, or yoga into your routine to keep your neck muscles supple and resilient. Remember to start slowly and gradually increase intensity to avoid overexertion.
5. Practice Ergonomic Habits:
Whether you’re at work or at home, ergonomic adjustments can make a significant difference in preventing neck pain. Ensure that your workspace is set up to support good posture, with your computer screen at eye level and your chair providing adequate lumbar support. Avoid cradling your phone between your ear and shoulder, as this can strain the muscles of your neck and shoulders.
6. Invest in Supportive Pillows:
Your choice of pillows can profoundly impact the health of your neck. Opt for pillows that provide proper support and alignment for your head and neck while sleeping. A Linwood chiropractor can recommend pillows designed to maintain the natural curvature of your spine, helping you wake up feeling refreshed and pain-free.
Here are some pillow suggestions for the different sleeping positions:
These pillows are from Amazon, so they are easy to return. Selecting the right pillow can involve some trial and error, so having a flexible return policy is important when trying new pillows.
7. Seek Chiropractic Care:
When neck pain persists despite your best efforts, it may be time to consult with a chiropractor. Chiropractic adjustments can address misalignments in the spine, relieving pressure on nerves and restoring optimal function. As a trusted chiropractor in Linwood, New Jersey, I specialize in gentle yet effective techniques to alleviate neck pain and improve overall spinal health.
By implementing these expert tips into your daily routine, you can take proactive steps towards preventing and alleviating neck pain. Remember, consistency is key, so make these strategies a priority in your quest for a pain-free neck. If you’re in the Linwood area and seeking personalized chiropractic care, don’t hesitate to reach out to a Linwood, NJ chiropractor for guidance and support. Say goodbye to neck pain and hello to a healthier, happier you!
In conclusion, as a Linwood chiropractor, my goal is to empower individuals to take control of their spinal health and live pain-free lives. By incorporating these seven expert tips into your lifestyle, you can bid farewell to neck pain and embrace a newfound sense of vitality. Take the first step towards a healthier neck today!
If you are having trouble finding the cause of your neck pain, what to do to get relief, or your neck pain is getting worse you can call us at Fresh Start Chiropractic 609-926-8900.
If you need help with anything, you can always leave a comment in the section below or email me at drjohnfresh@gmail.com.
My book, The Health Equation has tons of great information about getting and staying healthy, active, and young.
The Health Equation has The Health Equation book, Winning Moments and Health is practically Free all in that ONE book. Winning Moments is how you turn everything you do in a day that may be causing your body stress, breaking you down and taking withdrawals from your health account and learning how to turn those things into positive things that improve your health and deposit into your health account each day. So that book is available to you on Amazon. I’ll put the link below.
If you enjoy this type of information you can Sign Up for Our Blog and Share it with others. When you Sign up You will receive a FREE Video Series (4 Days to a Better Back), an additional Webinar (Simple Ways to Solve Neck and Back Problems), the first Chapter of My Book: The Health Equation, and you can also Request a FREE 15 Minute Call…ALL AT DRJOHNFRESH.COM
Is chiropractic care safe? When performed by a licensed chiropractor, chiropractic adjustments are a safe and effective way to manage pain—especially compared to the dangers of opioids, which contribute to thousands of deaths each year. In this video, we’ll explore how chiropractic care offers a drug-free, non-invasive solution for pain relief, including gentle, low-force instrumentContinue…
Did you know that a misaligned spine can cause fatigue, stress, and even digestive issues? Most of your nervous system isn’t dedicated to pain—it controls how your body functions, heals, and repairs itself! When your spine is out of alignment, your nervous system works overtime, draining your energy and slowing recovery.
Why Some Feel Better After One Visit & Others Take Longer | Chiropractic Healing Explained Why do some people feel relief after just one chiropractic visit, while others need more time? It’s a bit of a mystery! Some patients with severe spinal issues feel amazing right away, while others with newer problems improve gradually overContinue…
There is an informational video and additional tips for a better nights sleep at the bottom of this page…
Do you notice your hands falling asleep while you are asleep. Does neck pain wake you up or do you notice your neck is stiff in the morning. Well, in the pursuit of relief, better sleep and improved spinal health, selecting the right pillow tailored to your sleep position and specific needs is paramount.
As a trusted chiropractor serving Linwood, NJ, for over two decades, I’ve witnessed firsthand the transformative power of proper pillow selection in alleviating discomfort and enhancing posture. In this comprehensive guide, I’ll delve into tailored recommendations for back sleepers, side sleepers, and belly sleepers, as well as highlight the best pillows for posture optimization.
For those who favor resting on their backs, it’s crucial to maintain proper alignment of the head, neck, and spine. Opt for pillows with medium support to prevent the head from sinking too deeply into the pillow, which can strain the neck into extension. Extension can be painful for certain neck misalignments. Look for pillows with contoured designs that cradle the natural curvature of the neck and provide adequate support. Memory foam pillows are an excellent choice for back sleepers, as they conform to the shape of the head and neck while offering consistent support throughout the night.
Spine Alignment: Ultimately you want to work toward your ear being in line with your shoulder and the pillow supporting a healthy curve in your neck.
ADDITIONAL TIP: If you have low back pain or tightness, when you sleep, try using a pillow underneath your legs.
Side sleepers often require extra support to keep the spine aligned and prevent undue pressure on the shoulders and hips. A firm pillow with a higher loft is ideal for filling the space between the ear and the shoulder, ensuring proper alignment. Consider pillows with adjustable loft options, allowing you to customize the height to suit your individual comfort preferences. Additionally, contour pillows with a supportive indentation for the head can alleviate strain on the neck and promote optimal spinal alignment for side sleepers.
Spine Alignment: Straight on, your nose and chin should be in a straight line with the middle of your chest. From the side you ear should be over your shoulder.
ADDITIONAL TIP: Use a pillow in front of your chest to give your arms better support and allow better alignment for the shoulder, upper back, neck, and head.
While sleeping on the stomach is generally not recommended due to the strain it places on the neck and lower back, some individuals find it difficult to adjust their sleeping position. For belly sleepers, opt for softer pillows with a lower loft to minimize strain on the neck and maintain a more neutral spinal alignment. Look for thin pillows or even consider using a flat pillow under the stomach to reduce pressure on the lower back. However, I encourage belly sleepers to gradually transition to side or back sleeping positions for long-term spinal health benefits.
Spine Alignment: Very hard to maintain spine alignment with the turning of your head for all those hours, so do your best to alternate the side of your face your are sleeping on.
ADDITIONAL TIP: Use a pillow in front of your chest and under your belly and hips to reduce the amount of rotation to your neck and extension in your low back..
Regardless of sleep position, prioritizing proper posture during sleep is essential for spinal health and overall well-being. Pillows specifically designed to promote proper posture can be invaluable in achieving this goal. Look for pillows with orthopedic features, such as cervical rolls or bolstered edges, to support the natural curvature of the spine and alleviate pressure points. Additionally, pillows made from supportive materials like latex or memory foam provide consistent support and help maintain alignment throughout the night.
Spine Alignment: Straight on, your nose, chin, chest, center of your pelvis should be in a straight line, just like when you are standing. From the side you ear, shoulder, hip, and outside ankle bone should be in line, like when you are standing.
ADDITIONAL TIP: Use pillows to support alignment or relieve tension. You can work on your posture before or after sleep. You can to work on posture, especially restoring the cure to your neck, 15 minutes each day. Then you can choose to another sleeping posture if you find it hard to fall asleep in the perfect posture. Hopefully, over time, normal posture will begin to feel normal again.
In conclusion, selecting the right pillow is a crucial component of achieving restful sleep and maintaining optimal spinal health. By choosing pillows tailored to your sleep position and posture needs, you can alleviate discomfort, prevent injuries, and wake up feeling refreshed and rejuvenated. As a seasoned chiropractor in Linwood, NJ, I emphasize the importance of investing in high-quality pillows that support your unique sleep habits and contribute to long-term wellness. If you have any further questions or concerns about pillow selection or spinal health, don’t hesitate to reach out for personalized guidance and assistance. Your journey to better sleep and improved posture starts with the right pillow choice.
If you would like and evaluation you can call Fresh Start Chiropractic Linwood NJ 609-926-8900.
MOST IMPORTANT!! THIS IS GREAT INFORMATION TO HELP YOU FIND THE BEST PILLOW. HOWEVER LITTLE CHANGES THAT HAPPEN TO OUR NECK AND BACK THROUGH THE YEARS MAY REQUIRE US TO GO THROUGH SOME TRIAL AND ERROR.
ONCE WE HAVE A GOOD STARTING POINT, HOW WE FEEL WHEN WE SLEEP AND HOW WE WAKE UP WILL GUIDE US TO THE PERFECT PILLOW TO MEET OUR NEEDS. THESE NEEDS CAN CHANGE ONCE WE GO FROM PAIN, TO RELIEF, TO IMPROVING POSTURE.
SO YOU CAN REFER BACK TO THIS ARTICLE. ALSO, MAKE SURE YOU FIND A PILLOW THAT HAS A GOOD RETURN POLICY IN CASE IT TAKES A COUPLE TRIES TO FIND THE BEST FIT
Here is a video overview:
Excerpt from Dr. Fresh’s Book: WINNING MOMENTS: The Health Equation:
Chapter 1
HOURS 0-10
BEFORE BED/SLEEPING/GETTING UP/GETTING READY FOR THE DAY
BEFORE BED
Great news!!! Before the alarm rings in the morning we are already 9-10 hours into our workout, depending on how well and long we slept. So let’s make sure we’re making the most of our time asleep. The first thing is, before we even go to bed, begin to slow down the rush of thoughts from our day. Some people use a song or a landmark on the drive home as a cue to remind themselves to at least attempt to decompress and get ready to be present at home. Before we get home, once we get home, or before we go to bed we should relax and refocus with deep breathing, meditation, and my favorite, prayer. This also works great in the morning or anytime throughout the day.
Deep breathing, meditation, and prayer are like a superpower that can penetrate the greatest amount of stress and provide us with the strength we need to get through anything, even when we don’t know how we are going to get through it.
We should also do light stretching to unwind areas of stress that have snuck their way into our body throughout the day before they negatively affect our health while we’re sleeping. This is a pivotal winning moment because of the impact it has on how we will sleep that night!
The sooner we remove stress from our body the better the body can perform what it’s naturally designed to do which is heal, repair, and provide us with what we need to have the best life possible….Health!
It is important right before you go to bed, or anytime, that you are being careful about what images, shows, sounds, or information you are allowing into your brain before you go to bed. That can be the information your brain focuses on and influence how well you sleep. There are many articles that talk about the negative effects of cellphone and other devices. The light and the EMF’s (electromagnetic fields) emitted by electronic devices have a negative effect on rest and health. These devices include cell phones, routers, cordless phones, smart meters, baby monitors, and other wireless devices. If you would like more information about EMF’s or other great information, Mercola.com is a great resource. If you can, meaning there are no emergencies or people that need to reach you, put your phone on airplane mode and keep it away from the bed. Keep a notepad and pen or pencil by the bed to jot down any thoughts, so your mind can rest easier.
SLEEPING
A.
When we lay down to sleep we want to lay in the same posture we would be in while standing in a power posture. A Power Posture is when looking at ourselves in a mirror(Image A), from the front view of ourselves, the middle of our forehead, nose, and chin should line up straight down the middle of our chest, and straight down between the middle of our legs.
When visualizing a power poster from the side(Image B), our ear should be over the middle of our shoulder, and our shoulder over the middle of our hips. Since our knees may be bent when we sleep they may not line up, but our hips should still line up with our ankles.
B.
We can use whatever pillows and positions necessary to achieve our power posture, use pillows to support our head and neck(Image C…This picture shows good alignment, but does not show the pillow supporting the neck, which I recommend), pillows to keep our arms supported(Image D), or pillows between our legs(Image E) to keep good hip alignment for side sleepers.
C.D.E.
Using pillows as supports for many people has reduced or eliminated headaches, neck, back, sciatica, and hip pain, it has even helped people who experience arm and hand pain, numbness, or tingling while they sleep. Back sleepers may want a pillow under their knees(Image F) to keep them slightly bent. All back sleepers should have a pillow(Image G) that keeps their neck in a good posture.
F. G.
Every part of your body should be supported in a power posture by your pillow and mattress, with no spaces in between. If there are spaces that means your muscles will have to work harder and overtime a poor posture will develop from your body sagging to conform to the bed. If we have poor posture when we sleep, think of how it would feel, night after night, to have your head, neck, back or hips turned, tilted, or twisted for eight hours. This can help us realize how powerful sleep can be beyond just the rest we’re getting and the repair that our body is doing. This is also a great time for us to do our cervical curve work(Image H). Either early in the morning or before we go to sleep while lying on our back on the bed or floor. Place a small foam roll, rolled up towel, or a small rounded pillow in the middle of the neck. Our head and shoulders will rest on the bed or floor, while the middle of our neck will be lifted up in an arc shape (think of what the curve of a bridge looks like) over the roll, towel, or pillow. Start out for a couple minutes at a time, working up each day to 15 minutes.
H.
It is vital that we reverse the damaging effects and loss of curve in our neck that occurs with computer work, reading, looking at our phone or other devices. This ultimately is one of the major causes of tech neck or poor posture. It happens from any neck and shoulder postures that cause us to look down, bringing our chin closer to our neck, or our head to move forward in front of our body, while our shoulders are rounded and slumped forward, for long periods of time. This poor posture will multiply the amount of stress on our entire spine(Image I).
I.
Poor postures over time cause a straightening or even reversing of the curve in our neck. Losing our neck curve alone has been linked to many health issues that lead to a decreased quality of life. When our time is up from doing our neck curve work we need to use our hands to lift our head up off the roll, towel, or pillow. The neck muscles are very relaxed and stretched when we are doing our curve work, we want to give them an opportunity to reset before we ask our neck muscles to start working again.
We shouldn’t be too hard on ourselves when considering sleeping. All we can do is start in the right posture and hope we sleep in that position longer and longer each night. The less stress we are under while sleeping, hopefully, the less we will move from our power posture. We also need to do our best to not use our head and neck to turn when we sleep, it can injure our neck trying to lift our body. It is better to use the hand of our top arm to push off the bed to help us turn or move.
A very common question I get is the type of pillow or mattress someone should be using. Everyone needs to be on the best possible pillow and mattress for them because of how important sleep is and how much time we spend sleeping. Here are some obvious signs that you are on the wrong pillow or mattress for you. You went to sleep feeling fine, but you wake up with headaches, neck, back, arm, or leg stiffness or pain. You wake up tired or feeling worse than when you went to bed. When people tell me they wake up with problems or wake up feeling worse, I know we need to address their pillow and mattress. My opinion is that it is very difficult to recommend one pillow or mattress that will be perfect for everyone. My first suggestion before you go out and buy anything is to talk to a chiropractor about the proper posture and support, for you, as you sleep. Earlier we had talked about the best postures to sleep in(Image J), however, some people have unique factors, like neck, shoulder, back, or hip problems that need to be taken into consideration when determining the best sleeping posture for them. It is important for you to know what position you should be in when sleeping. Next, experiment with what you have access to right at home. You can start with the proper sleeping posture while making sure you are supporting every part of your body as mentioned in the sleeping section above(Please review the power posture for sleeping and how to support your entire body).
J.
When you get into your best posture take a 5-10 minute deep breath relaxation body scan test. Scan your body as you are taking deep relaxing breaths. Make sure that each and every muscle is releasing and relaxing. Every part of your body should be supported by the pillow or mattress, your head, neck, the side of your body, your hips, everything. There should be no space between you and the pillow or mattress. This is a great test for pillows, mattresses, recliners, couches, anything you spend a good amount of time on each day. If your body is not passing the relaxation test than chances are that through the night those parts of your body are not getting the alignment, relaxation, and rest they need. This can be the reason you are waking up in the middle of the night in pain and the reason you are waking up in the morning tired, tight, or in pain.
Here are some more things you can do to find the right pillow and mattress for you. After you have tried all the pillows and mattresses in your house remember if there has been any pillow or mattress that you had gotten a good night’s sleep on, like at a hotel, friend, or family members house. Find the name and characteristics of that pillow or mattress to get you started. If you feel your mattress is too soft, take off the pillow top or put a board in between the mattresses to make them more firm. If your mattress feels too firm, get a pillow or foam mattress topper to try something softer. When you go to a mattress store test each mattress in the position you sleep in and take the 5-10 minute deep breath relaxation body scan test. This will give you some of the best information you will need to pick the best pillow and mattress. I have a great story that illustrated how well this works. I had a patient come in while I was writing this book. They told me they got a mattress they love. I said, what did you do to find the perfect mattress, hoping to glean some additional insight. They said I did what you told me, I went into the mattress store, laid on the mattresses, took a couple of deep breathes and picked the one that felt the best, that supported me the most, and I felt the most relaxed. When I saw them again, I asked, how do you like the mattress, they said, it’s great!
GETTING UP
Alarm clock rings, we jump out of bed! STOP! We hear so many people say their backs are tight and sore when they first get up in the morning and as the day goes on it loosens up. So before we jump out of bed, let’s not miss an opportunity to improve our health. When we wake up it’s a good idea to do a nice slow stretch, by reaching our hands over our head, stretching our feet and toes down, while giving our body an internal squeeze(Image K).
K.
It can also feel good while lying flat on our back with our feet together to let our knees fall away from each other, opening our hips, like a butterfly stretch(Image L). While in the butterfly stretch you can do gentle side stretches.
L.
Then we can pull one leg at a time into our chest, then both legs(Image M). While doing your first-morning stretch or stretching with your knees into your chest you can alternate flexing one foot at a time by pointing your toes. You can add flexing your feet to many leg, hip, or low back stretches. It is equally beneficial to add stretching your hands to many arm, shoulder, neck, or upper back stretches. While both knees are into our chest we can do small circles with our
knees.
M.
Next, we can do gentle windshield wiper movements with our feet on the bed, with our arms straight out our sides for support, allowing our knees to slowly fall from one side to the other while keeping our back flat on the mattress(Image N). Our tailbone should be tucked under in a neutral position, with our core engaged.
N.
Remember to use smaller movements when we are first waking or getting up. If there is soreness or pain only bring the knees into the chest, and if you feel okay, do small circles with your knees. Do this for a couple of days before attempting to add any twisting motions. We should not do twisting movements when we are in pain. Our intelligent body is the ultimate doctor and will use discomfort and even pain to tell us exactly what it does and does not want us to do. This communication, discomfort and pain, aka symptoms, guides us to better meet the needs of our body. This information in this book is a good starting point, but your body may require slight variations and special requirements to meet its’ specific needs. Consult with us or your chosen health professional to help you determine your body’s’ specific needs.
It is important, with any stretch or activity we perform that we warm up and start with smaller movements first because we always want to be warmed up before we go into deeper movements and stretches. If we have different activities we enjoy doing, like fishing, bowling…, don’t wait for the season, train your body to perform those activities throughout the year.
As we turn to our side to get out of bed we can do a little side stretch by using the back of our elbow or forearm(for more of a stretch) to hold the side of our upper body away from the bed, as the side of our hip and leg rest on the bed. Then move to the foot of the bed to stretch the other side(Image O).
O.
When you are ready to get out of bed do not kick yourself up if you are lying on your back. You should get out of bed by lying on your side first. It is also important when we are lying on our side before we get out of bed to not push with the elbow we are lying on and use our shoulder muscles. The body is too heavy to be lifted by our shoulder alone and this could cause a shoulder injury. Either side we sleep on is fine, but some people may have an injury that needs to be taken into account. The best way to get out of bed is by lying on our side and allowing our feet to come off the bed while the hand from the top arm pushes off the bed. This will cause our body to teeter on our bottom to a sitting position without having to use our shoulder, stomach, or back(Image P).
P.
Once sitting we should take a couple of seconds to sit up tall, engage the core and go through mild gentle range of motion exercises with our neck and back to pump the discs and get them ready for gravity(Image Q).
Q.
Now it’s time to get up, with our head and shoulders over our hips and our hips over our feet we can stand using our legs. We can also use our hands to push off the top of our legs to keep weight off our back. We want to use our legs as much as possible and our back as little as possible. Getting up from bed can be another winning moment in the quest for the 24-hour workout.
There are 3 ranges of motion our neck (cervical and upper thoracic spine) and back (mid-lower thoracic and lumbar spine) need to be stretched in each and every day. They are flexion(neck:head down/back:bend forward at the waist) and extension(neck:head back/back:body reaching tall), right(neck:tilt right ear towards right shoulder/back:tilt upper body towards right hip) and left(neck:tilt left ear towards left shoulder/back:tilt upper body towards left hip) lateral flexion, and right(neck:turn face towards the right/back:turn chest towards the right) and left(neck:turn face towards the left/back:turn chest towards the left) rotation.
If you need help with anything, you can always leave a comment in the section below or email me at drjohnfresh@gmail.com.
My book, The Health Equation has tons of great information about getting and staying healthy, active, and young.
The Health Equation has The Health Equation book, Winning Moments and Health is practically Free all in that ONE book. Winning Moments is how you turn everything you do in a day that may be causing your body stress, breaking you down and taking withdrawals from your health account and learning how to turn those things into positive things that improve your health and deposit into your health account each day. So that book is available to you on Amazon. I’ll put the link below.
If you enjoy this type of information you can Sign Up for Our Blog and Share it with others. When you Sign up You will receive a FREE Video Series (4 Days to a Better Back), an additional Webinar (Simple Ways to Solve Neck and Back Problems), the first Chapter of My Book: The Health Equation, and you can also Request a FREE 15 Minute Call…ALL AT DRJOHNFRESH.COM
Is chiropractic care safe? When performed by a licensed chiropractor, chiropractic adjustments are a safe and effective way to manage pain—especially compared to the dangers of opioids, which contribute to thousands of deaths each year. In this video, we’ll explore how chiropractic care offers a drug-free, non-invasive solution for pain relief, including gentle, low-force instrumentContinue…
Did you know that a misaligned spine can cause fatigue, stress, and even digestive issues? Most of your nervous system isn’t dedicated to pain—it controls how your body functions, heals, and repairs itself! When your spine is out of alignment, your nervous system works overtime, draining your energy and slowing recovery.
Why Some Feel Better After One Visit & Others Take Longer | Chiropractic Healing Explained Why do some people feel relief after just one chiropractic visit, while others need more time? It’s a bit of a mystery! Some patients with severe spinal issues feel amazing right away, while others with newer problems improve gradually overContinue…
In the pursuit of staying fit and enjoying outdoor activities, cycling or bike riding stands out as a popular choice for many. However, despite its numerous health benefits, cycling can sometimes lead to discomfort, particularly in the lower back region. As a Linwood chiropractor with years of experience, I’ve seen firsthand how improper bike adjustments can contribute to low back pain. In this article, I’ll share expert advice on how to adjust your bike to prevent low back pain and ensure a more enjoyable cycling experience.
1. Proper Bike Fit:
Achieving the correct bike fit is paramount in preventing low back pain. Start by ensuring that your seat height is adjusted appropriately. When sitting on the seat with your foot at the bottom of the pedal stroke, there should be a slight bend in your knee. This prevents overextension, which can strain the lower back.
2. Saddle Position:
The horizontal position or tilt of your seat also plays a crucial role in preventing low back pain. Aim to have your saddle level to avoid putting unnecessary pressure on your spine. A tilted saddle can lead to improper weight distribution and hyperextension or rounding of the low back, causing discomfort in the lower back over time.
3. Handlebar Height:
The height of your handlebars significantly impacts your posture while cycling. Ideally, your handlebars should be adjusted to a height that allows you to maintain a neutral spine position. This means your back should neither be overly rounded nor overly extended. Experiment with different handlebar heights until you find one that feels comfortable and promotes proper alignment.
4. Handlebar Reach:
The reach to your handlebars should also be considered when adjusting your bike. If the reach is too long, it can cause you to overextend your lower back, leading to discomfort. Conversely, if the reach is too short, it can result in a cramped posture that may strain your back muscles. Aim for a comfortable reach that allows your arms to be slightly bent while holding the handlebars.
5. Foot Position:
Pay attention to the position of your feet on the pedals. Improper foot alignment can contribute to low back pain by affecting your overall posture. Make sure your feet are positioned evenly on the pedals and that your knees track straight ahead during each pedal stroke. Using pedal clips or straps can help maintain proper foot alignment and prevent unnecessary stress on your lower back.
6. Cadence and Gear Selection:
Maintaining an appropriate cadence (pedal revolutions per minute) and selecting the right gear can also alleviate strain on your lower back. Aim for a cadence of around 80-100 revolutions per minute, as excessively high or low cadences can lead to muscle fatigue and increased stress on the back. Additionally, choose a gear that allows you to pedal comfortably without straining or exerting excessive force.
Do your best to change gears before you have a change in elevation or a change in wind resistance, so changes in cadence and pedal resistance can be smooth. Fast changes in cadence and pedal resistance can aggravate a vulnerable low back.
7. Preparing to Ride:
The best way to prevent injury, avoid low back pain, and feel good riding your bike is to make sure to stretch and utilize muscle therapy, like foam rollers and trigger sticks, before and after your bike ride. The more consistently you stretch and work on your low back, hips, legs, and feet the longer you will be able to ride without low back pain and most importantly the more you will be able to enjoy cycling.
By implementing these adjustments, you can significantly reduce the risk of experiencing low back pain while cycling. However, if you continue to experience discomfort despite proper bike adjustments, it’s essential to consult with a linwood chiropractor for further evaluation and personalized recommendations.
In conclusion, cycling / bike riding is a fantastic way to stay active and enjoy the outdoors, but it’s essential to prioritize proper bike adjustments to prevent low back pain. As a Linwood chiropractor, I urge fellow cyclists to pay attention to their bike fit, seat position, handlebar height and reach, foot position, cadence, and gear selection. With these expert tips in mind, you can pedal your way to a pain-free and enjoyable cycling experience.
If low back pain is stopping you from enjoying your favorite activities, call Fresh Start Chiropractic at 609-926-8900. We are a linwood chiropractor and a northfield chiropractor.
If you need help with anything, you can always leave a comment in the section below or email me at drjohnfresh@gmail.com.
My book, The Health Equation has tons of great information about getting and staying healthy, active, and young.
The Health Equation has The Health Equation book, Winning Moments and Health is practically Free all in that ONE book. Winning Moments is how you turn everything you do in a day that may be causing your body stress, breaking you down and taking withdrawals from your health account and learning how to turn those things into positive things that improve your health and deposit into your health account each day. So that book is available to you on Amazon. I’ll put the link below.
If you enjoy this type of information you can Sign Up for Our Blog and Share it with others. When you Sign up You will receive a FREE Video Series (4 Days to a Better Back), an additional Webinar (Simple Ways to Solve Neck and Back Problems), the first Chapter of My Book: The Health Equation, and you can also Request a FREE 15 Minute Call…ALL AT DRJOHNFRESH.COM
Is chiropractic care safe? When performed by a licensed chiropractor, chiropractic adjustments are a safe and effective way to manage pain—especially compared to the dangers of opioids, which contribute to thousands of deaths each year. In this video, we’ll explore how chiropractic care offers a drug-free, non-invasive solution for pain relief, including gentle, low-force instrumentContinue…
Did you know that a misaligned spine can cause fatigue, stress, and even digestive issues? Most of your nervous system isn’t dedicated to pain—it controls how your body functions, heals, and repairs itself! When your spine is out of alignment, your nervous system works overtime, draining your energy and slowing recovery.
Why Some Feel Better After One Visit & Others Take Longer | Chiropractic Healing Explained Why do some people feel relief after just one chiropractic visit, while others need more time? It’s a bit of a mystery! Some patients with severe spinal issues feel amazing right away, while others with newer problems improve gradually overContinue…
There are two main causes of a kinked neck that can happen after a bad night’s sleep. One is the muscles and ligaments could be overstretched and two there could be an aggravation of a pre-existing condition. This could include problems that are chronic in nature like arthritis and degeneration. So, if you don’t notice improvement within a few days it would be good to have an expert chiropractor in Linwood or Northfield NJ give you a thorough evaluation.
It is important to address neck conditions quickly, because if they are caused by overstretching muscles and ligaments or from longer standing problems, you want to restore health to the neck as quickly as possible. This will help you get back to having a good night’s sleep. If you wait, not only can it become harder to find a good night’s sleep, or a position that’s comfortable, but the condition of your neck can go from muscle or ligament overstretching to a chronic problem in nature over time. If the kink in your neck is chronic in nature, not addressing the underlying health of your neck, could make chronic problems worse.
The great thing about simple stretches is the fact that whether you have muscle or ligament overstretching or chronic neck problems, restoring health, and balance to your spine with stretching, will help both conditions. Stretching all allows your muscles to become more elastic and better able to handle the stresses and strain of sleeping in bad positions for your neck.
Understanding Neck Pain
The top 3 underlying causes of neck pain are over tightening of muscles, untreated arthritis, and disc disease of the spine.
A kinked neck will affect your mobility And most of your daily activities, including looking at your phone, computer, tv to how you turn your head to drive and if it’s bad enough even putting on or taking off your shirt.
Many people may begin to experience relief as the day goes on, but others may notice a lingering effect. Instead of the neck pain reducing, and the mobility increasing, they find that the neck pain may not be reducing at all, or even getting worse. They may notice more muscle spasms, as they try to turn their head and do simple things. It would be a good idea to have your neck evaluated whether it is improving or getting worse just to make sure that the muscle spasms or underlying chronic neck forms are not getting worse. However, if the pain is staying the same or getting worse for more than three days, schedule an appointment with your chiropractor Linwood NJ or chiropractor Northfield NJ to help you find relief and get back to a good night’s sleep.
Video: #1 Cause of Chronic Neck and Back Pain
Stretching for Relief
In the beginning, if your neck is in spasm, stretching may not be the first step. Stretching a neck and spasm can cause a neck to spasm more. The first thing you will want to do in this situation is start using ice 15 minutes on and 30 minutes off, for at least six rounds a day to start to reduce spasming.
The next step would be gentle, short, movements to introduce movement into the muscles and the joints. Once the inflammation and the spasms begin to reduce, you should be able to continue to gradually build on the gentle short movements you are doing for your neck.
If the ice, or the movements, or even rest, is not helping your neck, or aggravating it, discontinue everything you’re doing and seek a chiropractor Linwood NJ or chiropractor Northfield NJ for an in-depth evaluation of your neck pain.
6 Simple Stretches
It is much easier to show you, than to try to explain how these stretches are performed. So I will attach links to the videos. This will allow you to see the stretches and give you the opportunity to perform them with the doctor.
In this video you will see the 6 different ranges of motions that will stretch all the muscles of the neck.
Make sure your neck is warm and ready for gentle stretching.
Start slow, with little movements, for no more than 10 seconds.
As you continue to stretch, WITHOUT PAIN, your range of motion should increase. It is at this point that you can begin to lengthen your time in one stretch. This lengthened time in one stretch or yin style stretching will help to lengthen the muscles even further allowing you to get down to the ligament, disc, and joint level.
These are advanced stretches, so you will need to work you way out of pain and improve the flexibility and balance of all the muscle in your neck before you can get into the longer timed, deeper stretches.
However all the movements are the same, you just start with smaller movement held in stretches that last less than 10 seconds and work you way up to minutes over the next couple months.
This will not only improve the health of your neck so you can find relief and a good nights sleep, but you can improve the health of your neck to the point that it can handle stress better. This includes being better able to adapt to a bad nights sleep or plane ride without your neck getting as locked up and in spasm.
Don’t do any stretching or exercises if you are in pain or moving your neck increases your pain.
These are the 6 Ranges of Motion:
Flexion
Extension
Right Lateral Flexion
Left Lateral Flexion
Right Rotation
Left Rotation
Next, Cool down with ice on your neck. 15 minutes on, 30 minutes off for 3 rounds.
How to Properly Begin a Stretching Routine when You are in Pain
First, do no harm! Seeking professional help if your pain is severe, radiating, or if everything you do makes it worse!!!
If you have some mobility, and mild stiffness or pain, start by gently holding stretches for three seconds, and only doing one repetition. Over time work your way up to 10 second stretches, before you add a second rep.
Move gently, move slowly, and return back to the beginning of your movement slowly. Wait until you get feedback from your body to determine which stretches work best for you.
The muscles and ligaments that were overstretched and the condition of your spine will determine which stretches give you the most relief.
Eventually, as your neck gets healthier and your muscles get rebalanced, almost all the stretches should benefit the health of your neck.
This is another area where a chiropractor Linwood NJ or chiropractor Northfield NJ can better help you navigate your way to the stretches that the muscles and joints of your neck require and equally important, which stretches and activities to avoid.
These stretches can be done standing, sitting, and even while lying down.
Remember to start slow with tiny movements until you get feedback from your body before you increase in range of motion, time or number of reps.
Once you are noticing some improvement you can slowly begin to add time, up to 10 seconds, then add the number of reps, starting with one and going up to three reps. As you work through this progression, your range of motion should increase naturally, never force it. In the process of doing these neck stretches space will be created and it’s at that time that you can gently, slowly begin to occupy and explore that space. Work on breathing in a way that causes relaxation and reduces tension. It is usually during these relaxing exhales that you notice more space becomes available. however this does not mean that you have to take the space that comes available unless the health of your neck is improving.
To be safe, depending on how aggravated your neck is, you may want to do less in order to prevent a relapse or spasm. You can always add more tomorrow, but it’s very hard to undo what you over do.
Integrating Stretches into Daily Routine
Integrating stretches into your daily routine is very important. It benefits you in two ways. First, stretching throughout your day prevents tension from being built up in the first place. And second, a healthier neck is better able to perform everything you ask to do in a day without causing the muscles, the joints and the excessive wear and tear that can cause them to age faster over the years from the repetitive activities that we asked them to do day in and day out.
Morning or evening stretches can be great, but both would be better. The more flexible you are when you start your day the more space you have available to handle stress from the day. The better you takeoff the stress when you get home from work, the faster your neck can begin to heal and repair from your day, get a better night’s rest, and allow you to be more prepared and healthier in the morning.
Listening to your body is probably one of the best things we can do to experience relief and avoid setbacks. Our body knows exactly where we’re winning and losing the battle on tension. If we lose the battle on tension for too long, that’s where we begin to have problems. Listening to our body will help us know when we’re overdoing it. We may not know it at the moment, but our body will definitely tell us a day or two later when we feel it.
Additional Tips for Neck Pain Relief
Using the right pillow for you, and being in the right sleeping position, will allow you to sleep in a way that promotes health and alignment and minimal stress on the muscles, ligaments joints, and discs of your neck.
Setting up your phone, iPad, computer TV, or books you read, whether you’re lying down or sitting in a chair at home or work, in a position that minimizes the stress on your neck is another great way to improve the health of your neck. in addition to helping you avoid chronic neck problems in the future.
Just like any other body, part, the muscles, joints, and discs of your spine use water to stay healthy and young. Make sure you are well hydrated.
When to Seek Professional Help
If you notice your neck pain isn’t getting any better, your muscles continue to spasm, there’s radiating pain into your arms or hands, your neck pain is causing you headaches then it’s time to be evaluated by a chiropractor Linwood NJ or chiropractor Northfield NJ.
It’s important to find a provider close to where you live so that you can maximize the power of consistency of care and convenience.
We have over 20 years experience, helping people with all types of neck pain. We can help you find the cause of your neck, pain, muscular or spinal, and provide you with the care you need to get relief, have a good night, sleep, and teach you what you need to know to prevent these problems from coming back.
If we find that Chiropractic adjustments will benefit you, they are safe and effective, and have helped millions of people find relief for neck pain.
Adjustments are gentle and safe and can be performed for people who are experiencing the most excruciating pain.
People who have received chiropractic adjustments for neck pain have experienced incredible results, ranging from instant relief to gradual improvement within weeks, and equally important, a reduction in neck pain episode and duration.
Conclusion
Knowing the steps to reducing inflammation with ice, and starting a light stretching program, when your muscles are warmed up, to stretch tight muscles is a great way to start experiencing relief from pain that can occur when you kink your neck while sleeping.
Start slow and stay consistent. If stretching your neck is right for your kinked neck, you will begin to see benefits within days. Getting a chiropractor Linwood NJ or chiropractor Northfield NJ evaluation can save you a lot of time. At Fresh Start Chiropractic we can quickly evaluate the full nature of your neck pain, whether it is muscle, spine, or a combination of both, and best steps to finding a faster resolution. The sooner you get to the root cause of the kink in your neck, the sooner you are on your way to a better night’s sleep.
If you have neck pain that is not improving or neck pain that continues to show up every couple months or weeks you should have the health of your neck evaluated to get longer lasting relief and avoid, when possible, arthritis and disc disease that can occur over time because of unresolved spine and neck issues.
If you would like to schedule a consultation at Fresh Start Chiropractic, call 609.926.8900.
If you need help with anything, you can always leave a comment in the section below or email me at drjohnfresh@gmail.com.
My book, The Health Equation has tons of great information about getting and staying healthy, active, and young.
The Health Equation has The Health Equation book, Winning Moments and Health is practically Free all in that ONE book. Winning Moments is how you turn everything you do in a day that may be causing your body stress, breaking you down and taking withdrawals from your health account and learning how to turn those things into positive things that improve your health and deposit into your health account each day. So that book is available to you on Amazon. I’ll put the link below.
If you enjoy this type of information you can Sign Up for Our Blog and Share it with others. When you Sign up You will receive a FREE Video Series (4 Days to a Better Back), an additional Webinar (Simple Ways to Solve Neck and Back Problems), the first Chapter of My Book: The Health Equation, and you can also Request a FREE 15 Minute Call…ALL AT DRJOHNFRESH.COM
Is chiropractic care safe? When performed by a licensed chiropractor, chiropractic adjustments are a safe and effective way to manage pain—especially compared to the dangers of opioids, which contribute to thousands of deaths each year. In this video, we’ll explore how chiropractic care offers a drug-free, non-invasive solution for pain relief, including gentle, low-force instrumentContinue…
Did you know that a misaligned spine can cause fatigue, stress, and even digestive issues? Most of your nervous system isn’t dedicated to pain—it controls how your body functions, heals, and repairs itself! When your spine is out of alignment, your nervous system works overtime, draining your energy and slowing recovery.
Why Some Feel Better After One Visit & Others Take Longer | Chiropractic Healing Explained Why do some people feel relief after just one chiropractic visit, while others need more time? It’s a bit of a mystery! Some patients with severe spinal issues feel amazing right away, while others with newer problems improve gradually overContinue…
There are many ways to stretch! However this one “YIN YOGA” style of stretching goes deeper than any of the other stretches, all the way down to the joints. This does not make them better than all the other stretches, just important in their own unique way.
These stretches require light tension over time, at least 2 minutes and up to 8 or more minutes, to get down to the tendon, ligament, disc, and joint level. The reward and benefits are well worth your time considering not many other stretches can reach these areas.
Joint health is the foundation of movement, so it is important that we have stretches to keep our joints healthy. Joint health requires alignment, freely moving “unstuck” joints, that have a full range of motion. The less range of motion or the more stuck a joint gets, the faster it ages.
The better your joints move, the longer the joints last. Joints also provide a lot of stimulation to the brain, resulting in positive emotions and hormones. Just think about how you feel after taking a walk.
Equally if not more important is their roll in protecting the nerves, the “LIFE LINES” that run through the joints of the spine which carry life, health, and healing throughout our body.
Spending time on muscle and joint health has a tremendous return and impact on you ability to be more active throughout all the years of your life.
Start slow, it is a life time process. If you have never done these type of stretches before start with 20-30 seconds, work your way up to 1-2 minutes, and over time you will be getting deeper into the stretches for longer periods of time. Relax your mind, relax your body, and let gravity do the work.
Wait until you see the difference this style of stretching will have on your favorite activities and in your daily living habits.
Remember to teach this type of stretching to your children, family, and friends.
Try a number of “Yin Yoga” videos to find how all the different stretches feel. Stretches the muscles and joints that are a problem more often, at least 3 days a week. When you have time, take the time to stretch all your muscles and joints while learning some new stretches. The needs of your body may change and you need to be a master mechanic of your body to have it last as long as possible and run as good as possible. Your body will give you amazing feed back concerning what it needs or “what is tight” by exposing it to new stretches. Keep a list of the stretches you need most and update the list if your needs change.
If you need help with anything, you can always leave a comment in the section below or email me at drjohnfresh@gmail.com.
My book, The Health Equation has tons of great information about getting and staying healthy, active, and young.
The Health Equation has The Health Equation book, Winning Moments and Health is practically Free all in that ONE book. Winning Moments is how you turn everything you do in a day that may be causing your body stress, breaking you down and taking withdrawals from your health account and learning how to turn those things into positive things that improve your health and deposit into your health account each day. So that book is available to you on Amazon. I’ll put the link below.
If you enjoy this type of information you can Sign Up for Our Blog and Share it with others. When you Sign up You will receive a FREE Video Series (4 Days to a Better Back), an additional Webinar (Simple Ways to Solve Neck and Back Problems), the first Chapter of My Book: The Health Equation, and you can also Request a FREE 15 Minute Call…ALL AT DRJOHNFRESH.COM
Each day, there are millions of people suffering with low back pain and sciatica. Some may experience minor tightness and stiffness, while others may experience debilitating pain that makes it hard to do anything. Research shows that 80% of the population will experience low back pain or sciatic, at least once in their lifetime.
Chiropractors are very familiar with the cause and the solution to not only faster low back pain and sciatic relief, but also longer lasting relief. Chiropractors are the number one form of natural healthcare for low back pain and sciatica.
Our chiropractor Linwood, NJ doctors Jennifer and John Fresh have over 20 years experience helping thousands of people find relief for low back pain and sciatica.
Understanding Low Back and Sciatic Pain
There are a number of causes for low back pain with everything from appropriate soreness from a heavy day of yard work, up to and including spine and disc injuries. Some back pain and sciatica is caused by lifting something heavy, or from repetitively lifting objects day after day week after week month after month and year after year.
The causes of back pain can be the same causes of sciatic pain, however, the difference is instead of the pain covering the low back, and possibly into the hip muscles, with sciatic pain, the pain pain can travel the course of the nerve Down into the buttock, leg, ankle, and even Foot and toes.
Similarly, nerves from the back can also radiate around the front of the hips into the groin front of the thighs, shins, and toes as well. These back and nerve problems have a similar cause of sciatica, but just happen in the front of the legs instead of the back of the legs. Sciatica is just the name for the sciatic nerve that goes down the back of the hips and legs which both likely originate from spine or disc problems starting in the lower back.
Whether you have low back pain, sciatic pain, or pain radiating to the front of your thigh, having your spine checked to ensure the protection of the nerve is always your best first step. This will ensure the health of your spine and the protection of the nerves, which is important because the healthier your spine and nerves are the more relief you will be able to experience and the more active you’ll be able to be.
Neglecting spine and health cannot only lead to pay now, but advanced aging in the form of arthritis and degeneration, that will ultimately lead to being more vulnerable to unnecessary suffering and a much less active lifestyle as you age.
The Role of Chiropractic Care
The chiropractic Linwood, NJ examination and adjustments are all designed to maximize the health of your spine, discs, nerves and muscles. Anytime you are dealing with low back pain or sciatica you not only want to be addressing the pain you want to be addressing what’s causing the pain. When you address the cause of pain, you will have much longer lasting relief, while at the same time promoting better Health and, your back that will help your back last longer.
These spinal adjustments are very important, because the spine and disc do not have any feeling, it is not until you irritate the nerves that go through them that you are even aware of any spinal issues that may be causing you that pain.
The spinal adjustment introduces motion into a joint. When a joint has motion, it is like a sponge underwater. If you pour soap into the sponge, and the sponge remains underwater, as you move the sponge, the suds will come out. The same is true for your spine. If your spine can move, as an activity or work movements or sitting long periods of time fill it with suds, it cleans up the suds or inflammation, allowing the spine to last longer, be healthier, and protect the nerves better.
When joints are stuck, it is like a sponge on the side of the sink. Life is pouring soap into those joints, but because the joints can’t move, the joint continues to sit and its own suds, or inflammation, as a result of the spine, sitting in its own, inflammation from being unable to move, the spinal joints begin to age faster, which leads to arthritis, and this disease at younger ages then we would like.
As a result, we feel that we are aging faster, less mobile, which can lead to unnecessary suffering that may have been avoided by knowing how to take care of your spine and joints throughout your lifetime.
Chiropractic care has been around for over 100 years and has helped millions of people each and every day find relief from low back pain, pain and sciatic pain. It is one of the safest forms of healthcare, with the best longest lasting results.
Tailored Treatment Approaches
During an examination, a chiropractor will be able to assess the cause of your low back and or sciatic pain. A chiropractor in Linwood, NJ will be able to utilize whatever previous test you’ve received or can order any necessary test that they feel will benefit your care.
Chiropractic treatments are designed to address every aspect of low back pain and sciatica. Chiropractors address the health of the spine, and for better protection of the nerve that passes through them. They address the muscle spasms and tightness that are caused either from a nerve stimulated spasm, muscle spasms generated to protect your back from further injury.
The benefits of addressing all aspects of low back pain and sciatica are faster and longer lasting relief. In addition, and equally important, is the benefit of better health to all the aspects that make up your back, which is the foundation of all your movements and everything you want to do in life.
Lifestyle Modifications for Long-Term Relief
Taking care of your back is a lifestyle just like anything else that requires consistency over time. anytime, you can reduce stress by having a better mattress, using a better pillow, sitting better in your car, having a more comfortable couch or chair, bringing the groceries in with good posture, exercising with good posture, wearing good shoes you are going to be doing things that promote a healthier back that will last longer.
In addition to those things that lower stress, you also want to be doing things that promote health to your back, which include Linwood, NJ chiropractic adjustments to make sure the joints, stay moving, flexibility and stretching, and exercises that not only strengthen your core, but strengthen your body and back for the activities and the things you like to do specifically.
You want to have an exercise routine that includes muscle work, like foam rollers, and stretching so that you can constantly take tension off your body that gets piled on by life each and every day. Try to do something for your body each and every day, but if you have a trouble spot, slow down, and spend some time bringing that body part back into a normal range.
By doing this, you will help your body avoid stress from building up, which will make it harder and harder to avoid injury, and find relief.
If you’re experiencing severe pain, ice is always a good place to start. You can start with ice for 15 minutes on then off for 30 minutes, do 6 rounds, if the pain is really bad.
However, long term, it is also very beneficial to lower inflammation in your body in general, however, there can be noticeable improvements in joint pain or stiffness when you lower your sugar and bread content, and reduce the inflammation levels in your body.
However, these problems if they are arthritic or degenerative in nature have taken a very long time to get to this point, even if you’re just starting to feel the pain. So, it would make sense that these solutions to restore health may take some time as well, but it is time well spent.
You will not only give yourself a chance to have more relief, but also put your body in an environment where the joints can last longer, which will allow your joints to work better as you age.
Why Chiropractic?
I could give you hundreds of testimonials of people who not only found relief or got their life back, but were surprised at the areas of their life that Chiropractic care in Linwood, NJ improved. Health concerns that they were either too embarrassed to mention or didn’t think Chiropractic would address.
However, these are the types of results you can get by restoring health to the spine and protecting the nerve system better, which is the system that controls and coordinates and heals each in every part of your body.
Chiropractic is the best place to start taking care of your spine, this is vitally important because by taking care of your spine you also get the benefits of the entire nervous system working better in every area of your body and life.
How You can Experience Chiropractic Care
If you have never experienced the benefits of chiropractic care, call Fresh Start Chiropractic at 609.926.8900 for an evaluation to see if chiropractic care in Linwood, NJ can help you with your low back and sciatic pain.
Many people set up for an evaluation with a chiropractor as they’re waiting for other visits to see if they can avoid more invasive procedures, like medication, injection, or surgery. There are other people that utilize chiropractic care along with other forms of care they are receiving.
The important part is to make sure you have a Linwood, NJ chiropractor involved in the care of your back because they are the only profession that specializes in maximizing the health of your spine. This is vitally important, because the only way to improve lost or poor health of the spine is to improve health of the spine disc and joints. When it comes to low back and sciatic pain, the spine, discs, and joints are usually a major cause or underlying problem of that low back and sciatic pain.
Conclusion
If you are suffering with low back and sciatic pain, be safe and protect yourself by not overdoing activities that aggravate your problem. Use ice to start working on the inflammation. Call your chiropractor in Linwood, NJ to evaluate the cause of your low back and sciatic pain so that you can be sure you are addressing the health of your spine and the cause of your pain. This will help you ensure faster, longer lasting relief.
If you need help with anything, you can always leave a comment in the section below or email me at drjohnfresh@gmail.com.
My book, The Health Equation has tons of great information about getting and staying healthy, active, and young.
The Health Equation has The Health Equation book, Winning Moments and Health is practically Free all in that ONE book. Winning Moments is how you turn everything you do in a day that may be causing your body stress, breaking you down and taking withdrawals from your health account and learning how to turn those things into positive things that improve your health and deposit into your health account each day. So that book is available to you on Amazon. I’ll put the link below.
If you enjoy this type of information you can Sign Up for Our Blog and Share it with others. When you Sign up You will receive a FREE Video Series (4 Days to a Better Back), an additional Webinar (Simple Ways to Solve Neck and Back Problems), the first Chapter of My Book: The Health Equation, and you can also Request a FREE 15 Minute Call…ALL AT DRJOHNFRESH.COM
Is chiropractic care safe? When performed by a licensed chiropractor, chiropractic adjustments are a safe and effective way to manage pain—especially compared to the dangers of opioids, which contribute to thousands of deaths each year. In this video, we’ll explore how chiropractic care offers a drug-free, non-invasive solution for pain relief, including gentle, low-force instrumentContinue…
Did you know that a misaligned spine can cause fatigue, stress, and even digestive issues? Most of your nervous system isn’t dedicated to pain—it controls how your body functions, heals, and repairs itself! When your spine is out of alignment, your nervous system works overtime, draining your energy and slowing recovery.
Why Some Feel Better After One Visit & Others Take Longer | Chiropractic Healing Explained Why do some people feel relief after just one chiropractic visit, while others need more time? It’s a bit of a mystery! Some patients with severe spinal issues feel amazing right away, while others with newer problems improve gradually overContinue…
Neck pain is very common, especially among office and computer workers. However, it’s now widespread across all people and ages due to the increased use of laptops, tablets, and cell phones.
“While some studies report that between 33% and 65% of people have recovered from an episode of neck pain at 1 year, most cases run an episodic course over a person’s lifetime and, thus, relapses are common.” https://pubmed.ncbi.nlm.nih.gov/21665126/
These numbers are concerning, as neck pain is occurring earlier and earlier in people’s lives. This can lead to poor posture and accelerated aging of the neck’s spinal joints, which are some of the top most common causes of chronic neck problems and pain.
It’s crucial to find the right chiropractor in Linwood, NJ, as soon as your neck pain begins. This can provide faster relief and help prevent future relapses, which are common if neck pain continues to go untreated.
Untreated neck problems can worsen over time, leading to faster aging of the neck joints and making relief more difficult to find.
Understanding Neck Pain
Neck pain can result from various factors, including muscle tightness, arthritis, and degenerative disc disease. However, poor posture over extended periods and dysfunctional joints are the main culprits, causing irritation and stress to the spine’s bones, discs, muscles, and nerves.
Neck pain can cause tight muscles, stiff joints, and irritated nerves, leading to discomfort ranging from pins and needles to sharp or radiating pain. Sometimes, initially these symptoms can be manageable, however over time these symptoms can worsen, negatively affecting your overall quality of life.
Without addressing common neck pain, relapses over the years can become more complicated and severe making relief harder to achieve.
Benefits of Chiropractic Care for Neck Pain
Chiropractic care offers natural and effective relief for neck pain, with fewer relapses. By addressing both individual joint issues and overall spinal posture, chiropractic care targets the root causes of neck pain.
Chiropractic evaluations and adjustments target stuck joints and restore spinal health, promoting better nerve function and overall well-being. By focusing on spine health, chiropractic care facilitates the body’s natural healing processes.
Why Choose a Chiropractor in Linwood NJ
Living in or near Linwood, NJ, makes a chiropractor in Linwood NJ a great choice. It provides you with convenient access to consistent chiropractic care, which is essential for optimal results. The proximity of your chiropractor makes it easier to schedule and attend your regular visits, which reduces recovery time for neck pain.
In addition, your chiropractors location can keep you in the normal pattern and flow of your day. This greatly reduces the overall time it takes to get to your care, that you could be spending on your care.
With over 20+ years of experience, Fresh Start Chiropractic, chiropractors in Linwood, NJ, specialize in addressing various neck-related issues, including headaches, jaw pain, and upper back discomfort. Their focus on spinal health promotes overall nerve relief, function and well-being.
What to Expect from Your Chiropractic Visit
During your first visit to our chiropractic office in Linwood, NJ, we’ll conduct a thorough examination and review any relevant x-rays or MRIs. Diagnostic tests may be ordered if necessary to evaluate your neck’s condition and determine the best course of action.
Chiropractors conduct comprehensive evaluations to determine the spine’s health and recommend appropriate care, including type and frequency. Chiropractic care is safe, effective, and widely used, offering relief from neck pain without the need for medications, injections, or surgery.
Testimonials and Success Stories
Over the past 20+ years, our office has helped thousands of people find relief from neck pain through chiropractic care. By focusing on spinal health, we’ve seen significant improvements in our patients’ quality of life, allowing them to enjoy activities they haven’t done in years.
Molly, 81, likes to walk, exercise, and be active. Her pain was so bad, for so long, that it made her worried she would never be able to be active or feel good again.
Here is her testimony: “Everybody needs to give it time. Honestly, it works, it works! I’ve been patient and Dr. Fresh has made me new again at 81. I’m real happy.
Patients have experienced better sleep, increased mobility, and a return to activities they once enjoyed. Many have forgotten they even had neck problems, highlighting the long-term benefits of chiropractic care.
Conclusion
Seeking professional help, particularly from a chiropractor, is crucial for addressing neck pain effectively. Whether it’s a new issue or a long-standing problem, understanding your neck’s health is essential for making informed decisions about your care.
If you’re looking for a chiropractor Linwood, NJ, chiropractor Northfield, NJ, or chiropractor EHT, NJ schedule a consultation with our office to determine if chiropractic care is right for you.
Call our office at Fresh Start Chiropractic 609-926-8900 today to schedule an evaluation. Don’t wait weeks or months for relief—take proactive steps toward better neck health and overall well-being.
Remember, we all have stressful lives that allow tension to continue to build up, leading to pain and health problems. So, it is essential to learn ways to alleviate tension in your neck and upper back. Simple daily stretches and muscle therapy techniques can restore flexibility and reduce muscle tension, promoting better neck health and stress management.
By incorporating these practices into your daily routine, you can improve the health of your neck and enhance your overall well-being.
If you need help with anything, you can always leave a comment in the section below or email me at drjohnfresh@gmail.com.
My book, The Health Equation has tons of great information about getting and staying healthy, active, and young.
The Health Equation has The Health Equation book, Winning Moments and Health is practically Free all in that ONE book. Winning Moments is how you turn everything you do in a day that may be causing your body stress, breaking you down and taking withdrawals from your health account and learning how to turn those things into positive things that improve your health and deposit into your health account each day. So that book is available to you on Amazon. I’ll put the link below.
If you enjoy this type of information you can Sign Up for Our Blog and Share it with others. When you Sign up You will receive a FREE Video Series (4 Days to a Better Back), an additional Webinar (Simple Ways to Solve Neck and Back Problems), the first Chapter of My Book: The Health Equation, and you can also Request a FREE 15 Minute Call…ALL AT DRJOHNFRESH.COM
Is chiropractic care safe? When performed by a licensed chiropractor, chiropractic adjustments are a safe and effective way to manage pain—especially compared to the dangers of opioids, which contribute to thousands of deaths each year. In this video, we’ll explore how chiropractic care offers a drug-free, non-invasive solution for pain relief, including gentle, low-force instrumentContinue…
Did you know that a misaligned spine can cause fatigue, stress, and even digestive issues? Most of your nervous system isn’t dedicated to pain—it controls how your body functions, heals, and repairs itself! When your spine is out of alignment, your nervous system works overtime, draining your energy and slowing recovery.
Why Some Feel Better After One Visit & Others Take Longer | Chiropractic Healing Explained Why do some people feel relief after just one chiropractic visit, while others need more time? It’s a bit of a mystery! Some patients with severe spinal issues feel amazing right away, while others with newer problems improve gradually overContinue…
Hey there Linwood, NJ! If you’re over 50 and dealing with nagging neck, low back, or sciatic pain, you’re not alone. As a seasoned chiropractor in Linwood, NJ specializing in helping individuals like you find relief, I’m excited to share with you the incredible benefits chiropractic care can offer. Let’s dive in!
Understanding Chiropractic Care
First off, let’s talk about what chiropractic care is all about. It’s not just about cracking backs; it’s about restoring proper alignment to your spine, which is crucial for your nervous system to function optimally. Think of it like a tune-up for your body!
Tailored Approach for Men and Women Over 50
Now, when it comes to all of us over 50, we begin to notice our bodies have seen some wear and tear over the years, am I right? That’s why it’s important to take a tailored approach to chiropractic care. We understand the unique needs of our seasoned clients and craft personalized treatment plans to address age-related issues.
Life-Changing Benefits
1. Pain Relief:
Let’s start with the big one – pain relief. Whether it’s that constant ache in your neck, the stiffness in your lower back, or the shooting pain down your leg from sciatica, chiropractic adjustments can work wonders. I’ve seen clients walk in barely able to move and walk out with a spring in their step after just one session.
2. Improved Mobility:
Who doesn’t want to move more freely, especially as we age? Chiropractic care can help restore your range of motion and flexibility, making everyday activities like bending down to tie your shoes or reaching for that top shelf a whole lot easier.
3. Better Posture:
I’ll admit, I used to slouch, I even can remember friends commenting on how rounded my back looked when I was younger. But once I learned the importance of proper posture through chiropractic care, it changed the game for me. And trust me, it’s not just about looking taller and more confident – it’s about keeping your spine in alignment and preventing future pain.
4. Enhanced Balance and Coordination:
As we get older, maintaining our balance becomes increasingly important to prevent falls and injuries. Chiropractic adjustments can help improve your balance and coordination, giving you more stability on your feet. These benefits may not be obvious in your 50’s, but they will be in your 70’s, 80, and 90’s.
5. Increased Energy Levels:
Remember that feeling of boundless energy you had in your youth? While we can’t turn back the clock, chiropractic care can help give you a boost. When your spine is properly aligned, it allows your body to function more efficiently, leading to increased energy levels and vitality.
6. Improved Sleep Quality:
Ah, sleep – the elixir of life. If you’re struggling to get a good night’s rest due to pain or discomfort, chiropractic adjustments might be just what the doctor ordered. I’ve had clients tell me they’ve slept a lot better after a session – and who doesn’t love waking up feeling refreshed? Having less pain when you are sleeping leads to improved sleep, which leads to feeling better in the morning. This allows your chiropractic care and quality sleep time to work together for your benefit.
7. Reduced Dependence on Medications:
Nobody wants to be popping pills like candy, right? Chiropractic care offers a drug-free alternative for managing pain and discomfort, which means you can say goodbye to those potentially harmful pain medications and hello to natural relief.
8. Enhanced Overall Well-being:
Chiropractic care isn’t just about treating physical ailments; it’s about nurturing your overall well-being. I’ve had clients tell me they feel more relaxed, happier, and even more focused after a session. It’s amazing what a chiropractic adjustment can do for your mind and spirit.
9. Faster Recovery from Injuries:
Whether you’ve pulled a muscle gardening or tweaked your back playing with the kids or grandkids, chiropractic adjustments can help speed up the healing process. By restoring proper alignment to your spine, we give your body the best chance to heal itself.
10. Long-Term Health Maintenance:
Finally, let’s talk about the big picture. Chiropractic care isn’t just a quick fix; it’s an investment in your long-term health. By keeping your spine in alignment and your nervous system functioning optimally, you’re setting yourself up for a healthier, happier life.
Testimonials and Success Stories
But hey, don’t just take my word for it. Over the last 20 plus years I’ve had countless clients over 50, 60, 70, 80, and even into their 90’s who have experienced life-changing benefits from chiropractic care.
From people trying to keep up with their kids and grandkids, people who continue to work, to people who enjoy gardening, staying active, travel, to people who want to hit the pickle ball court or golf course pain-free – the proof is in their chiropractic journey to better health!
Molly, 81, likes to walk, exercise and hunt. Her low back pain was so bad, for so long, that it made her worried she would never be able to be active or feel good again.
Here is her testimony: “Everybody needs to give it time. Honestly, it works, it works! I’ve bee patient and Dr. Fresh has made me new again at 81. I’m real happy.
Conclusion
So there you have it, folks – 10 life-changing benefits of chiropractic care for men and women over 50 in Linwood, NJ. If you’re tired of living with pain and discomfort, why not give chiropractic care a try? Trust me, your body will thank you for it. Schedule a consultation with our chiropractors today at Fresh Start Chiropractic 609.926.8900 and take the first step toward a happier, healthier you!
If you need help with anything, you can always leave a comment in the section below or email me at drjohnfresh@gmail.com.
My book, The Health Equation has tons of great information about getting and staying healthy, active, and young.
The Health Equation has The Health Equation book, Winning Moments and Health is practically Free all in that ONE book. Winning Moments is how you turn everything you do in a day that may be causing your body stress, breaking you down and taking withdrawals from your health account and learning how to turn those things into positive things that improve your health and deposit into your health account each day. So that book is available to you on Amazon. I’ll put the link below.
If you enjoy this type of information you can Sign Up for Our Blog and Share it with others. When you Sign up You will receive a FREE Video Series (4 Days to a Better Back), an additional Webinar (Simple Ways to Solve Neck and Back Problems), the first Chapter of My Book: The Health Equation, and you can also Request a FREE 15 Minute Call…ALL AT DRJOHNFRESH.COM
Is chiropractic care safe? When performed by a licensed chiropractor, chiropractic adjustments are a safe and effective way to manage pain—especially compared to the dangers of opioids, which contribute to thousands of deaths each year. In this video, we’ll explore how chiropractic care offers a drug-free, non-invasive solution for pain relief, including gentle, low-force instrumentContinue…
Did you know that a misaligned spine can cause fatigue, stress, and even digestive issues? Most of your nervous system isn’t dedicated to pain—it controls how your body functions, heals, and repairs itself! When your spine is out of alignment, your nervous system works overtime, draining your energy and slowing recovery.
Why Some Feel Better After One Visit & Others Take Longer | Chiropractic Healing Explained Why do some people feel relief after just one chiropractic visit, while others need more time? It’s a bit of a mystery! Some patients with severe spinal issues feel amazing right away, while others with newer problems improve gradually overContinue…
The type of back pain you have is a good indicator of if you should be using ice or heat for low back pain.
The general rule is, if your pain is severe, sudden, sharp, or radiating, you should start with ice.
If you are achy, have muscle soreness or stiffness, and you’ve had these chronic problems for a lengthy period of time then heat is the best place to start.
How to use ice for low back pain
The most effective place to put ice for low back pain is over the center of the spine. Hopefully the ice pack is big enough to cover a wide area up and down the spine and out the sides of the spine covering the low back muscles. If the ice pack is big enough, you also want it to go over the low low back and cover out over towards the hips.
The more of the spine and the muscles close to the spine that you cover the more you’ll be able to reduce the inflammation. This reduces irritation to the nerves and muscles. When you remove irritation to the nerves you also remove irritation to everywhere that nerve goes, so by putting ice over your spine you could relieve pain that is radiating all the way down your hips and legs.
Now, if this is a soft tissue injury, like a sprained ankle, you’re gonna want to put the ice around the affected area.
Ice instructions are as follows: put ice on for 15 minutes no more than 20 minutes. Remove ice for 1 hour and then reapply ice again. You can repeat this as many times as you like. If you are in pain, make sure you at least do 4 rounds for better results.
How to use heat for low back pain
When applying heat, it is better to cover a large area as well. Heat can feel good over the spine if you have chronic arthritis or heat can feel good over tight, achy and sore muscles.
One caution! Heat can feel relaxing, but when you remove the heat, once your back muscles begin to cool down you may notice the muscles begin to go into spasm. That is a clear sign that you should start with ice and that it would not benefit you to use heat at this time.
However, if you find heat relaxes your muscles and back and as your back cools down after you’re done heating the muscles, you notice an improvement in mobility and flexibility or improvement in relief, then heat is appropriate.
This would be a good time to gradually start to introduce heat for low back stiffness into your program.
Heat instructions are as follows: apply heat to the affected area for five minutes and then let your back cool to see how your body responds. If it responds with spasm or tightness, you want to continue to use ice and hold off on using heat.
If your low back response was favorably to heat, and your low back muscles felt looser, more flexible and relaxed after 1 hour, you can reapply the heat for another five minutes. Once you are certain your body is responding favorably to heat you can increase the time in five minute increments up to 20 minutes. at that point you can use heat 20 minutes on, 1 hour off, repeat 3 times per day.
Using ice and heat for low back pain
When using ice and heat, it is called contrast therapy. You want to cover as large of an area as possible, making sure you’re covering the spine and the muscles. You always want to make sure that you start and end with ice.
Ice and Heat instructions are as follows: use ice 20 minutes on, then heat 20 minutes on, then ice 20 minutes on, followed by 4 hours rest. Repeat 3 times a day for maximum benefit.
What to do if you are not sure if you should use ice or heat?
The best rule is to always start with ice for low back pain. It helps reduce inflammation. Inflammation is usually involved with every nerve, disc, spine, or muscle tightness, pain, or injury.
Gradually introduce heat for low back pain to see if it is right for you or start with heat if you find that ice isn’t helping you after you tried it for a couple days.
Even though we know which therapies work best, in which situations, every person is still unique and different. It is good to start with best practices because they work most of the time. However, it is equally important to listen to your body and let it tell you where it is receiving the most benefits. So, it is always best to start slow, see how your body responds to the therapy and pursue the therapies that give your body the best result.
This article will give you great information concerning using ice or heat for low back pain. It will provide you a great starting point to help guide you and tailor make an ice and heat therapy program that will provide you with the the best results.
If you’re looking for a female chiropractor Linwood NJ, female chiropractor near me, chiropractor Linwood NJ, chiropractor near me we have over 20 years experience. In our office we provide a thorough examination to help determine the nature of pain or injury, this allows us to help you to find the best therapies for the fastest results.
If you need help with anything, you can always leave a comment in the section below or email me at drjohnfresh@gmail.com.
My book, The Health Equation has tons of great information about getting and staying healthy, active, and young.
The Health Equation has The Health Equation book, Winning Moments and Health is practically Free all in that ONE book. Winning Moments is how you turn everything you do in a day that may be causing your body stress, breaking you down and taking withdrawals from your health account and learning how to turn those things into positive things that improve your health and deposit into your health account each day. So that book is available to you on Amazon. I’ll put the link below.
If you enjoy this type of information you can Sign Up for Our Blog and Share it with others. When you Sign up You will receive a FREE Video Series (4 Days to a Better Back), an additional Webinar (Simple Ways to Solve Neck and Back Problems), the first Chapter of My Book: The Health Equation, and you can also Request a FREE 15 Minute Call…ALL AT DRJOHNFRESH.COM
Is chiropractic care safe? When performed by a licensed chiropractor, chiropractic adjustments are a safe and effective way to manage pain—especially compared to the dangers of opioids, which contribute to thousands of deaths each year. In this video, we’ll explore how chiropractic care offers a drug-free, non-invasive solution for pain relief, including gentle, low-force instrumentContinue…
Did you know that a misaligned spine can cause fatigue, stress, and even digestive issues? Most of your nervous system isn’t dedicated to pain—it controls how your body functions, heals, and repairs itself! When your spine is out of alignment, your nervous system works overtime, draining your energy and slowing recovery.
Why Some Feel Better After One Visit & Others Take Longer | Chiropractic Healing Explained Why do some people feel relief after just one chiropractic visit, while others need more time? It’s a bit of a mystery! Some patients with severe spinal issues feel amazing right away, while others with newer problems improve gradually overContinue…
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