Neck Pain? Try These 5 Exercises to Reduce you Pain

July 31, 2025 by fu8AgJDK66

If you’re constantly battling neck pain, you’re not alone. Long hours at a desk, poor posture, and screen time overload can all lead to a stiff, achy neck. But before you rush off to your chiropractor, try these five simple exercises to ease the tension and strengthen your neck:

Chin Tucks
Perfect for tech neck! Sit or stand tall, gently draw your chin back (like you’re giving yourself a double chin), and hold for 5 seconds. Repeat 10 times to help reset your posture.
Upper Trapezius Stretch
Drop your right ear toward your right shoulder. Gently place your right hand on top of your head to deepen the stretch. Hold for 20 seconds, switch sides. This targets those tight muscles at the sides of your neck.
Shoulder Blade Squeezes
Pull your shoulder blades back and down, like you’re trying to hold a pencil between them. Hold for 5 seconds. Do 2 sets of 10. Strong shoulders support a pain-free neck.
Levator Scapulae Stretch
Turn your head 45 degrees to the left, then tuck your chin toward your chest. Gently use your left hand to add pressure. Hold for 20 seconds. Repeat on the right. This relieves the deep, nagging tension.
Wall Angels
Stand with your back and arms flat against a wall, elbows bent at 90 degrees. Slowly raise and lower your arms like making a snow angel. Do 10 reps to improve mobility and posture.

These exercises can help reduce neck pain and build strength so you can rely less on regular treatments. But if your pain persists, it’s worth checking in with a chiropractor to rule out anything more serious.

Your neck deserves better than a life of scrolling slump—get moving! 🌀💪

Is Stress Behind Your Back Pain?

July 31, 2025 by fu8AgJDK66

Back pain isn’t always physical. In fact, stress—emotional or mental—can manifest in the body in very real ways. Have you ever noticed your shoulders creeping toward your ears during a tense day? Or felt your back seize up after an emotionally draining week?

When we’re under stress, our muscles tense up, especially in the shoulders, neck, and back. This constant tension restricts movement, reduces circulation, and eventually leads to pain. Over time, stress can also disrupt your sleep, immune system, and even your digestion—putting additional strain on the spine.

Chiropractic care addresses more than just bones and joints—it supports the nervous system, which is deeply connected to how we process and respond to stress. Adjustments help reset the body’s stress response, relieving tension and promoting better balance, both physically and mentally.

Pair chiropractic care with stress-reducing habits like deep breathing, light stretching, walks in nature, or mindful meditation, and you’ll give your body the tools it needs to bounce back from daily stressors—before they show up as pain.

Not sure if stress is behind your pain? Let’s talk—schedule a visit and we’ll work together to find the root of your discomfort.

Stay Healthy,

Jacob Augimeri

Sitting Is the New Smoking—And Your Back Knows It

July 31, 2025 by Kaushal Bhuta

We live in a world built for sitting—desk jobs, long commutes, and hours spent scrolling or watching TV. But all that sitting is taking a serious toll on our backs. In fact, some experts say prolonged sitting is as harmful to your health as smoking.

When we sit for too long, especially with poor posture, it compresses the spine, tightens hip flexors, and weakens the muscles that support upright posture. This leads to lower back pain, neck tension, and even headaches. Over time, it can also cause spinal misalignments that affect your mobility and overall well-being.

The good news? A few simple habits can make a big difference. Try standing up and moving around every 30–60 minutes. Stretch your hips, roll your shoulders, and take a short walk when possible. If you work at a desk, consider using a standing desk or an ergonomic chair to support your spine’s natural curves.

Regular chiropractic adjustments can help reverse the damage done by prolonged sitting. They restore proper alignment and improve mobility, so your body functions the way it was meant to—even in a world that keeps us seated.

If your back is feeling the effects of long hours at a desk, we’re here to help. Book an appointment and give your spine the support it deserves.

Stay Healthy,
Jacob Augimeri

Back Pain After Exercise: What’s Normal, and What’s Not?

July 31, 2025 by Kaushal Bhuta

You hit the gym, go for a run, or try a new fitness class—and the next day, your back is sore. But is that normal muscle fatigue, or a sign of something more serious?

Mild soreness after exercise can be perfectly normal, especially if you’re building strength or trying new movements. It’s your muscles adapting and growing stronger. But sharp pain, stiffness that lingers for days, or discomfort that radiates into your legs could point to a spinal issue, strained muscles, or poor movement mechanics.

Back pain after working out may be caused by overuse, poor form, or existing spinal misalignments that are aggravated by certain movements. That’s where chiropractic care comes in. A proper assessment can identify imbalances in your spine or joints and help you move more efficiently and safely.

Incorporating chiropractic adjustments into your fitness routine can improve mobility, reduce recovery time, and prevent injury. It’s not just about relieving pain—it’s about helping your body perform at its best, so you can keep doing what you love without setbacks.

If exercise is leaving your back worse instead of better, let’s figure out why. Book a chiropractic evaluation and keep your workouts on track.

Stay Healthy,

Jacob Augimeri

Got Your Back! 5 Simple Exercises to Beat Back Pain at Home

July 31, 2025 by fu8AgJDK66

Back pain is one of the most common reasons people miss work, stop exercising, or reach for painkillers. Whether it’s from sitting too long, lifting poorly, or just stress, your back takes the hit. But here’s the good news: movement is medicine. These five easy exercises can help relieve pain, improve posture, and keep your spine happy.

Cat-Cow Stretch
Start on your hands and knees. Inhale as you arch your back (cow), lifting your head and tailbone. Exhale as you round your spine (cat), tucking your chin and pelvis. Repeat 10 times. This loosens up your spine and eases tension.
Child’s Pose
From a kneeling position, sit back on your heels, reach your arms forward, and rest your forehead on the ground. Breathe deeply and hold for 30–60 seconds. A gentle stretch for your lower back and hips.
Glute Bridge
Lie on your back with knees bent and feet flat. Lift your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, then slowly lower. Do 2 sets of 10–15 reps. Strengthens the glutes and supports your lower back.
Knee-to-Chest Stretch
Lie on your back and pull one knee to your chest, keeping the other leg bent or straight. Hold for 20 seconds and switch sides. A gentle release for the lower back and hips.
Bird Dog
On hands and knees, extend your right arm and left leg straight out. Hold for 5 seconds, then switch sides. Do 10 reps each side. Great for core stability and spinal control.

Consistency is key. These movements, done daily, can make a big difference in how your back feels throughout the day. If your pain is sharp, persistent, or radiates down the legs—see a professional for a proper diagnosis.

Your back’s got your support—now it’s time you support your back! 💪🧘‍♂️

5 Exercises Your Chiropractor Swears by to Keep You Strong After 50

July 31, 2025 by Kaushal Bhuta

Staying strong after 50 doesn’t mean hitting the gym hard — it means moving smarter. These 5 simples, chiropractor-approved exercises are designed to keep your joints happy, your posture tall, and your body strong for the long run.

💪 1. Glute Bridges

Why: Strengthens your hips, core, and lower back — all essential for spinal support.
How to do it:

Lie on your back with knees bent.
Squeeze your glutes and lift your hips toward the ceiling.
Pause, then lower slowly.
Do: 10–15 reps × 2–3 sets

🧍‍♀️ 2. Wall Angels

Why: Improves posture and mobility in the upper back and shoulders.
How to do it:

Stand tall against a wall with arms in a “goalpost” shape.
Slowly raise and lower your arms, keeping them in contact with the wall.
Do: 10 reps × 1–2 sets

🧘 3. Bird Dog

Why: Builds core stability and supports your spine without strain.
How to do it:

Start on hands and knees.
Extend your right arm and left leg at the same time.
Hold for a few seconds, then switch sides.
Do: 10 reps per side × 2 sets

🪑 4. Sit-to-Stand

Why: Strengthens legs and builds confidence with functional movement.
How to do it:

Sit in a sturdy chair.
Stand up slowly, then sit down with control.
Cross arms over your chest for a challenge.
Do: 10–12 reps × 2–3 sets

🦶 5. Heel-to-Toe Walk

Why: Boosts balance and coordination to reduce fall risk.
How to do it:

Walk forward in a straight line, heel to toe.
Keep your eyes ahead and arms relaxed.
Do: 10–15 steps each way × 2 rounds

💡 Expert Tip:
Focus on quality over quantity. These exercises are about control, posture, and joint protection — not speed or intensity. If any movement causes pain, stop and speak to your chiropractor.

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