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A woman sits in the snow with ski gear, while a man helps her up, both enjoying a winter day outdoors.
By Bari Liebowitz Back Pain, Chiropractic Care, Laser Therapy, Massage Therapy, Neck Soreness, Sciatica, Shockwave Therapy, Sports Injury

Sore After Skiing? Our Bend Chiropractors Treat Winter Sports Injuries

A full day at Mt. Bachelor is one of the best parts of winter in Bend. Whether you’re skiing fresh powder, riding through the trees, or getting in a few late afternoon runs after work, time on the mountain is a great way to stay active during the colder months.

A view of a chairlift rising up a snow-covered Mt. Bachelor in Bend, Oregon.

But skiing and snowboarding in Central Oregon are physically demanding outdoor activities —and it’s not uncommon to wake up the next morning with stiffness, soreness, or pain that wasn’t there before.

At Total Body Chiropractic, our chiropractors in Bend see many patients throughout the winter season who are dealing with discomfort after time on the slopes. From low back pain and neck tension to hip misalignment or nerve irritation, winter sports injuries often respond well to conservative, non-invasive care when treated early.

If you’re experiencing pain after skiing or snowboarding at Mt. Bachelor, here’s what could be happening and how our Bend chiropractors can help.

How Skiing and Snowboarding Affect Your Spine and Joints

Skiing and snowboarding require your body to move in ways that aren’t part of everyday life. Even experienced skiers and riders place repetitive stress on their joints and muscles throughout the day.

On the mountain, your body is:

  • Holding a semi-squat position for extended periods of time, which places sustained pressure on the muscles that support the lower back and pelvis
  • Absorbing repetitive impact from terrain changes, vibrations, and turning forces that travel up through the ankles, knees, hips, and spine
  • Engaging the core and stabilizing muscles continuously to maintain balance on uneven or icy surfaces
  • Rotating through the hips and torso during turns, which can create asymmetrical stress patterns—especially for snowboarders
  • Reacting quickly to changes in terrain or unexpected slips, sometimes resulting in awkward movements or sudden force

Over the course of a full day, these demands can lead to joint restriction, muscle fatigue, or irritation of surrounding nerves—even if you didn’t experience a hard fall.

Common Ski and Snowboard Injuries We See at Our Bend Chiropractic Office

An African American man sits up in bed rubbing his neck in pain.

Our chiropractors in Bend frequently evaluate patients for winter sports-related conditions after a weekend at Mt. Bachelor.

Lower Back Pain After Skiing

Maintaining proper ski posture requires leaning slightly forward with the hips back and knees bent. As fatigue sets in, your form may change—placing additional strain on the lumbar spine and surrounding muscles.

You might notice:

  • Persistent tightness across the lower back that doesn’t improve with stretching alone
  • Discomfort when bending forward to tie shoes or pick something up
  • A dull ache that increases after sitting or driving home from the mountain
  • Difficulty standing fully upright without stiffness or tension

Sciatica After Snowboarding

Snowboarding places the body in a rotated stance that can create uneven loading through the hips and pelvis. Combined with repetitive vibration or a fall, this may irritate the sciatic nerve and cause chronic pain.

Common sciatica symptoms include:

  • Pain that radiates from the lower back into the hip, thigh, or leg
  • Tingling or numbness along one side of the body
  • A burning sensation that travels down toward the calf or foot
  • Weakness or instability when walking or standing

Neck and Upper Back Tension

Neck strain can develop from prolonged downhill focus, shoulder bracing during turns, or tightening muscles in anticipation of uneven terrain.

Patients often report:

  • Reduced ability to turn the head comfortably
  • Tension between the shoulder blades
  • Headaches following a day on the slopes
  • Neck pain when looking over the shoulder while driving

Hip or Pelvic Misalignment After a Fall

Even a mild fall may affect joint positioning in the pelvis or hips—sometimes without immediate symptoms.

You may experience:

  • A sense that your weight is uneven when walking
  • Tightness through one side of the lower back
  • Groin discomfort or outer hip soreness
  • Ongoing stiffness that returns despite rest

How Our Bend Chiropractors Help You Recover After Time at Mt. Bachelor

A therapist provides a massage to a client lying on a red treatment table in a clinical setting.

At Total Body Chiropractic, we focus on identifying the underlying nervous system cause of your discomfort—not just addressing the symptoms.

Depending on your needs, the chiropractic treatment plan may include:

Chiropractic Adjustments

  • Gentle spinal adjustments designed to restore normal motion to restricted joints in the neck, mid-back, or lower spine.
  • Specific pelvic or hip adjustments to address spinal misalignment that may contribute to uneven movement patterns.
  • Spinal manipulation techniques that improve how your joints move, helping ease tension in nearby muscles and offer pain relief.
  • Improved mobility that allows the body to move more efficiently and reduces mechanical stress.

Therapeutic Massage

  • Targeted massage therapy to relieve muscle tension that may develop after repetitive movement or prolonged postural strain
  • Techniques that promote circulation to injured tissues, supporting recovery after a long day on the slopes
  • Reduction of muscle guarding that can limit range of motion or create compensatory patterns
  • Relaxation of tight muscle groups that may contribute to joint restriction or nerve irritation

Laser Therapy

  • Non-invasive laser therapy that helps reduce inflammation in soft tissues affected by strain or impact
  • Support for tissue repair and healing following minor sprains or overuse injuries
  • Improved cellular activity in targeted areas experiencing pain or stiffness
  • A comfortable treatment option that complements chiropractic adjustments and manual therapies

Shockwave Therapy

  • Radial shockwave therapy that delivers targeted acoustic waves to injured or overused soft tissues, helping stimulate the body’s natural healing response
  • Treatment that may help break up scar tissue that develops after repetitive strain or minor sprains on the slopes
  • Increased blood flow to areas experiencing stiffness or soreness, which supports recovery after skiing or snowboarding
  • A non-invasive option for addressing lingering pain in areas like the hips, lower back, knees, or shoulders
  • Often used alongside chiropractic adjustments and soft tissue therapies to help improve mobility and reduce discomfort

By combining these approaches, our chiropractors in Bend work to restore mobility, reduce irritation around affected joints, and support your body’s natural healing process.

Why Early Care Can Make a Difference

Close up view of a snowboarder carving a turn on a powder run.

Many winter sports injuries begin as mild joint restriction or muscle tension. Without care, these issues may:

  • Cause surrounding muscles to compensate for limited motion
  • Increase strain on neighboring joints
  • Affect balance or stability during future activity
  • Lead to ongoing inflammation or recurring discomfort

Addressing these concerns early can often shorten recovery time and help prevent symptoms from lingering throughout the season.

Enjoy the Slopes All Winter Long

Skiing and snowboarding are a big part of our active lifestyle in Bend. Taking care of your body after a day at Mt. Bachelor can help you stay active and comfortable—so you’re ready for your next run.

If you’re ready to get back to skiing or snowboarding comfortably this winter, schedule an appointment with our chiropractors and massage therapists. Your body will thank you the next time you click into your bindings.

Frequently Asked Questions

1. Can chiropractic care help with ski or snowboard injuries?

Yes. Our chiropractors in Bend often help patients recover from joint restriction, muscle tension, and nerve irritation related to winter sports.

2. Should I see a chiropractor after falling while skiing?

Even if your symptoms are mild, an evaluation can help identify alignment or soft tissue concerns before they worsen or become chronic conditions. Our Bend chiropractors then develop a personalized treatment plan based on your specific needs and goals.

3. Can massage therapy help with soreness after skiing?

Therapeutic massage may help reduce muscle tension and improve circulation to areas affected by overuse or strain.

4. What is laser therapy used for?

Laser therapy is commonly used to reduce inflammation and support healing in soft tissues following minor injuries.

5. How soon should I seek care after a day on the slopes?

If discomfort lasts more than 48 hours or interferes with movement or sleep, it may be helpful to schedule an evaluation at our chiropractic clinic.

A woman slips and falls on ice and rubs her back in pain.
By Bari Liebowitz Back Pain, Chiropractic Care, Laser Therapy, Massage Therapy, Shockwave Therapy, Spinal Decompression Therapy

Beat Winter Back Pain with Chiropractic Care

You know how winter can put a real strain on your back. Whether you’ve been shoveling heavy snow, slipped on an icy sidewalk, or just curled up indoors watching movies instead of moving around, winter back pain is very real. The good news? You don’t have to just grin and bear it — chiropractic care can help you feel better and stay active all season long.

What Winter Back Pain Feels Like (and Where It Happens)

A man shovels heavy snow in a driveway, straining his lower back.

Back pain comes in many forms, and each tells a story about what’s going on in your body:

  • Lower Back Ache: The most common winter complaint, especially after snow shoveling or lifting awkwardly.
  • Sharp Pain After a Slip or Fall: A jolt on icy ground can irritate muscles, ligaments, or joints.
  • Stiff, Achy Mid-Back: Sitting more at home or hunching over laptops or phones tightens muscles and compresses discs.
  • Muscle Spasms or Tightness: Cold weather makes muscles less pliable, so a little twist or reach can trigger spasms.

All of these can stem from strain on your spinal joints, tight muscles, reduced movement, or misalignment — and each one benefits from the right care approach.

How Chiropractic Treatment Helps Winter Back Pain

At Total Body Chiropractic, your care is focused on treating the root cause of your pain, not just masking symptoms. Different therapies work together to reduce inflammation, restore movement, and help your body heal more efficiently.

1. Spinal Manipulation (Chiropractic Adjustments)

Spinal manipulation, also known as a chiropractic adjustment, is designed to improve how your spine moves and functions. During an adjustment, controlled, gentle force is applied to specific joints in the spine that aren’t moving properly.

How it works:

  • Restores normal joint motion in the spine
  • Reduces pressure on nerves
  • Improves communication between the brain and body

What it does for winter back pain:
Cold weather, inactivity, and heavy lifting (like snow shoveling) can cause spinal joints to become stiff or misaligned. Adjustments help realign these joints and improve flexibility.

Benefits:

  • Decreases pain and stiffness
  • Improves posture and mobility
  • Helps prevent recurring injuries
  • Encourages faster healing without medication

2. Laser Therapy

Laser therapy treatment being done on patient by chiropractor in Bend oregon.

Laser therapy uses focused light energy that penetrates deep into muscles and soft tissues without causing pain or damage.

How it works:

  • Stimulates cellular repair and regeneration
  • Increases circulation to injured tissues
  • Reduces inflammation at the source

What it does for winter back pain:
Laser therapy is especially helpful if you’re dealing with muscle strains, ligament injuries, or lingering soreness after shoveling snow or slipping on ice.

Benefits:

  • Speeds up healing time
  • Reduces inflammation and swelling
  • Relieves muscle tension
  • Gentle, non-invasive, and pain-free

3. Spinal Decompression Therapy

Spinal decompression is a specialized, computer-guided therapy that gently stretches the spine to relieve pressure on spinal discs and nerves.

How it works:

  • Creates negative pressure within spinal discs
  • Allows bulging or herniated discs to retract
  • Improves circulation and nutrient flow to discs

What it does for winter back pain:
Prolonged sitting, poor posture, and awkward movements in cold weather can compress spinal discs. Decompression helps relieve that pressure and allows your spine to heal.

Benefits:

  • Reduces nerve pain and radiating symptoms
  • Helps relieve disc-related lower back pain
  • Improves spinal mobility
  • Supports long-term disc health

4. Shockwave Therapy

Close up view of a chiropractor applying shockwave therapy to a patient's neck and shoulder to heal musculoskeletal issue.

Shockwave therapy uses high-energy sound waves that travel deep into muscles and connective tissue.

How it works:

  • Breaks up scar tissue and adhesions
  • Stimulates blood flow and tissue regeneration
  • Triggers the body’s natural healing response

What it does for winter back pain:
If your back pain feels chronic, tight, or “stuck,” shockwave therapy can help reset damaged tissue caused by repeated strain or old injuries aggravated by winter activities.

Benefits:

  • Relieves chronic muscle pain
  • Improves range of motion
  • Accelerates healing
  • Effective for stubborn pain that hasn’t responded to other treatments

5. Massage Therapy

A male massage therapist performing deep tissue massage on the lower back of a male patient.

Massage therapy works directly on muscles, tendons, and fascia to reduce tension and improve movement.

How it works:

  • Relaxes tight, overworked muscles
  • Improves circulation and lymphatic drainage
  • Enhances the effects of chiropractic adjustments

What it does for winter back pain:
Cold temperatures and reduced activity often cause muscles to tighten. Massage helps warm and loosen these tissues, making your spine more responsive to care.

Benefits:

  • Reduces muscle stiffness and spasms
  • Improves flexibility
  • Promotes relaxation and stress relief
  • Helps prevent future injuries

Other Things You Can Do to Support Winter Back Pain Relief

In addition to chiropractic care, these simple habits can help you feel better and heal faster:

  • Stay active: Short walks or gentle movement prevent stiffness from setting in.
  • Warm up before shoveling: Light stretching prepares your muscles and reduces injury risk.
  • Stretch daily:
    • Hamstrings to ease lower back strain
    • Hip flexors to improve posture
    • Gentle spinal twists to maintain mobility
  • Maintain good posture: Be mindful of how you sit, especially when working or watching TV indoors.
  • Eat anti-inflammatory foods: Leafy greens, berries, fatty fish, turmeric, and ginger support healing.
  • Stay hydrated: Proper hydration keeps spinal discs and soft tissues flexible.
  • Use heat when needed: Heat helps relax muscles and improve circulation during colder months.

Winter Back Pain FAQs

A woman with lower back pain grimaces while sitting on a sofa holding her lower back.

  1. Why does my back hurt more in winter?
    Cold weather can tighten muscles, make joints stiffer, and lead to less movement overall, all of which can increase back pain.
  2. Can chiropractic help after a slip on ice?
    Absolutely — adjustments and soft tissue work help realign joints and calm inflammation after a sudden fall.
  3. How soon will I feel relief?
    Many people notice improvements after the first few visits, but your personalized plan will depend on your condition and goals.
  4. Is chiropractic safe for everyone?
    Most adults benefit from chiropractic care, but your chiropractor will discuss safety and tailor techniques for you.
  5. Should I keep active if my back hurts?
    Yes — gentle movement and stretching can help reduce stiffness and support healing.
  6. Do I need multiple treatments?
    It depends on your pain severity and how long it’s been present. Some people feel great quickly, others benefit from structured care over weeks.

Ready to feel better this winter?

If back pain is slowing you down, our team at Total Body Chiropractic is here to help. From gentle spinal adjustments to advanced therapies like laser, decompression, shockwave therapy, and massage, your care plan is tailored to you.

A close-up of a person's leg being massaged, showcasing the hand applying pressure to the calf area.
By Bari Liebowitz Back Pain, Chronic Pain, Massage Therapy, Sports Injury, Work Injury

Sports Massage vs. Deep Tissue Massage: Which One Is Right for You?

Whether you’re hitting the trails, training for a race, or simply trying to stay active without pain, bodywork plays an essential role in recovery and performance. At Total Body Chiropractic in Bend, Oregon, we help active individuals — from runners and cyclists to weekend warriors and outdoor lovers — understand how different therapeutic approaches enhance healing and support overall wellness.

Two of the most commonly recommended massage techniques are sports massage and deep tissue massage. They both offer powerful benefits, but they’re not interchangeable. Choosing the right therapeutic massage can make a meaningful difference in your recovery time, pain levels, and long-term performance. Let’s break down what each is, how they differ, and which may be best for your needs — especially in conjunction with chiropractic care.

What Is Sports Massage?

Sports massage therapy is a targeted therapeutic approach designed specifically for athletes and active people. The focus is on muscles used during physical activity, and techniques are tailored to support performance, prevent injury, and improve flexibility and range of motion.

Unlike a general relaxation Swedish massage, sports massage incorporates specific movements — such as stretching, compression, and trigger point therapy — aimed at muscles, tendons, and connective tissue that are put under repeated stress during training or competition.

A female massage therapist performs a sports massage on a female runner's thigh.

Key Features of Sports Massage:

  • Performance-oriented: Helps prepare muscles before activity and aids recovery afterward.
  • Dynamic techniques: Includes stretching and mobilization, not just pressure.
  • Sports injury prevention: Targets muscle groups before dysfunction becomes pain.
  • Adaptable: Can be adjusted based on where you are in your training cycle — pre-event, post-event, or maintenance.

What Is Deep Tissue Massage?

Deep tissue massage focuses on realigning deeper layers of muscles and connective tissue. It’s often recommended for chronic pain, postural problems, or specific areas of tension that aren’t responding to lighter therapeutic techniques.

This style uses slow strokes, sustained firm pressure, and specific maneuvers that reach below the superficial muscle tissue to the deeper layers where chronic knots and adhesions can form.

A female massage therapist performs deep tissue massage on the back of a female patient.

Key Features of Deep Tissue Massage:

  • Pressure-focused: More intense than a relaxation massage to reach deeper muscle layers.
  • Pain relief: Great for chronic muscle tension and stubborn tightness.
  • Structural correction: Can help break down adhesions and improve movement patterns.
  • Therapeutic, not just relaxing: Many clients find it intense but effective for long-term issues.

Sports Massage vs. Deep Tissue Massage: What’s the Difference?

At first glance, these two therapies might seem similar — both involve hands-on manual manipulation of soft tissue and can be firm in pressure. But their purpose, technique, and timing make them suited for different needs.

A comparison chart of the benefits and differences between sports massage and deep tissue massage.

Sports massage is often integrated into training plans and can be preventative, helping keep athletes performing at their best. Deep tissue tends to be corrective, addressing issues that have built up over time.

Benefits of Sports Massage

Sports massage is more than “feeling good after a workout.” For those with an active lifestyle, especially in a place like Bend where outdoor recreation is a way of life, sports massage can make a practical difference in movement quality and recovery.

1. Enhances Performance: By increasing blood flow to muscles and promoting flexibility, sports massage helps your body perform more efficiently. Before a long run, hike, or bike ride, pre-activity sports massage can prime key muscle groups.

2. Speeds Recovery: After intense activity, your muscles experience microtears and inflammation. Sports massage encourages blood circulation and lymphatic flow, helping your body clear metabolic waste and speed tissue repair.

3. Prevents Injury: Targeted work on problem areas helps identify and correct imbalances before they turn into pain or injury. This is especially valuable if you’re training frequently or pushing your limits.

4. Improves Flexibility: Through assisted stretching and mobilization, sports massage increases joint range of motion — a key component of efficient, injury-free movement.

5. Reduces Muscle Soreness: Delayed onset muscle soreness (DOMS) can slow you down. Massage helps ease stiffness and soreness so you can stay consistent with your activities.

Benefits of Deep Tissue Massage

If you struggle with chronic muscle tension, pain from postural habits, or long-standing movement restrictions, deep tissue massage may be the right choice.

1. Breaks Up Scar Tissue and Adhesions: When muscles repeatedly tighten, they can form dense bundles of tissue that restrict movement. Deep tissue work gently breaks through these adhesions in the muscle fibers, restoring smoother movement.

2. Alleviates Chronic Pain: Many clients come to us with neck, back, or shoulder pain that hasn’t responded to lighter therapies. Deep tissue massage can target the root of tension, not just the surface sensation.

3. Improves Posture and Movement Patterns: By addressing the muscles that pull you out of alignment, deep tissue massage supports better posture — which in turn reduces strain on joints and enhances how your body moves overall.

4. Supports Injury Rehabilitation: When used in coordination with other manual therapies like chiropractic care and therapeutic exercise, deep tissue massage can aid recovery from strains, repetitive use injuries, and compensatory patterns.

Which One Do You Need? Sports Massage or Deep Tissue Massage?

Martika performing ashiatsu massage at total body chiropractic bend oregon.

Choosing between sports and deep tissue massage depends on your goals, activity level, and the type of pain or restriction you’re experiencing.

Choose a Sports Massage If:

✔ You’re training regularly (run, bike, swim, ski, hike, etc.)

✔ You want to improve performance or prevent injury

✔ You want muscle prep before activity or recovery afterward

✔ Your main concern is tight muscles after workouts

Sports massage is ideal for active lifestyles — those who want to stay strong, mobile, and pain-free while enjoying activities unique to Central Oregon living.

Choose a Deep Tissue Massage If:

✔ You have chronic muscle tension or stiffness

✔ You experience recurring pain in the neck, back, or shoulders

✔ You’ve tried lighter massage with limited relief

✔ You want to address long-standing movement restrictions

Deep tissue work benefits those whose discomfort goes beyond typical post-workout soreness — people who want real changes in how their body feels and functions day to day.

How Sports and Deep Tissue Massage Complement Chiropractic Care

At Total Body Chiropractic in Bend, we believe in an integrated approach to healing and performance. Chiropractic care, exercise therapy, and massage each offer unique benefits — but together, they’re stronger.

Chiropractic Adjustments Improve Joint Function: Our chiropractors in Bend use precise adjustments to restore proper alignment and joint mobility. When joints move freely, muscles don’t have to compensate — reducing strain and improving posture.

Massage Prepares the Muscles: Sports or deep tissue massage works on soft tissues — muscles, fascia, and connective tissue — to reduce tension and increase flexibility. This makes chiropractic adjustments more effective and longer lasting.

Improved Muscle Balance: Massage helps muscles relax and lengthen, chiropractic treatment ensures joints are aligned properly, and therapeutic exercise strengthens the movement patterns you need to prevent future issues. This combination boosts performance and minimizes setbacks. For example, after a marathon, sports massage helps your muscles recover while chiropractic care addresses spinal alignment and nervous system function. If you’ve had chronic low-back stiffness, deep tissue massage loosens the tension while chiropractic adjustments correct joint mechanics and improve how you stand, walk, and move.

Better Pain Management: Many people come to us with persistent discomfort. Chiropractic care helps reduce nerve irritation and improve alignment, while massage alleviates muscle tension that often contributes to pain. Together, they create a comprehensive path to relief.

What to Expect in a Session

Whether you choose sports massage or deep tissue massage, we want you to feel informed and comfortable with what’s involved.

Sports Massage Session

  • Discussion of your goals, recent activity and individual needs
  • Warm-up techniques and muscle assessment
  • Combination of compression, stretching, and mobilization
  • Targeted work on specific muscle groups
  • Tips for recovery (hydration, stretching, self-care

Deep Tissue Massage Session

  • Focused assessment of chronic tension areas
  • Sustained, slow pressure to release deeper muscle layers
  • Work on adhesions and areas of restriction
  • Post-session care guidance (hydration, heat/ice, gentle movement)

Both types of massage are performed by our trained, compassionate therapists who tailor the session to your comfort and goals.

How to Choose What’s Best for You

Here are a few questions to ask yourself (or bring to your appointment):

  1. Is your pain recent and activity-related? Sports massage might help you recover faster and stay active.
  2. Is your pain long-standing or recurring? Deep tissue massage could be more effective at addressing the underlying tension.
  3. Are you training for an event or performance goal? Sports massage fits well into training plans.
  4. Does your discomfort feel structural or deep? Deep tissue assists with deeper muscle layers and chronic restrictions.
  5. Do you also want alignment work? Combine massage with chiropractic care for best results.

Our chiropractors in Bend and massage team will help you decide the most effective path forward — customized for your body and lifestyle.

Take the Next Step Toward Better Movement and Less Pain

Whether you’re dealing with performance-related muscle soreness or deeper, persistent tension, sports massage and deep tissue massage both play valuable roles in your wellness plan. When paired with expert chiropractic care from our team in Bend, they create a powerful partnership that helps you feel better, move better, and stay active in the ways you love.

Ready to feel the difference? Contact our massage therapists at Total Body Chiropractic today to schedule your evaluation and discover the best massage approach for your needs. Your body — and your next adventure — will thank you!

A man sits on a sofa in front of a Christmas tree grimacing with lower back pain from holiday stress.
By Bari Liebowitz Back Pain, Chiropractic Care, Massage Therapy, Neck Soreness

Prevent Holiday Back & Neck Pain with Chiropractic Care

The holiday season brings plenty to look forward to — festive gatherings, travel, decorating, skiing with the family, and cozy evenings by the fire. But along with the cheer, it often brings something else: lower back pain, stiff necks, tight shoulders and mid-back tension.

At Total Body Chiropractic in Bend, we see it every year. Patients who felt fine in early fall suddenly return with flare-ups from:

  • Poor posture from travel and long sitting stints
  • Sleeping in different beds or on couches
  • Lifting decorations, groceries, and gifts
  • Stress and tighter muscles
  • Winter sports like skiing and snowboarding
  • Cold temperatures that tighten muscles and joints

Even if you don’t usually experience discomfort, the shift in routine, added physical load, and stress of the season can challenge your spine and nervous system. That’s why now is the time to get ahead of it. Regular chiropractic care builds strength, mobility, and nervous-system balance — so your body handles the holiday bustle with ease rather than strain.

Let’s explore how our Bend chiropractors can help your overall health and set you up for a comfortable, energetic season.

Why the Holidays Create the Perfect Storm for Back & Neck Pain

Between November and New Year’s, most routines change. Even healthy habits — exercise, stretching, hydration, sleep — may shift. Combine that with physical strain, and the body notices.

Before you deck the halls, it helps to know what can throw your body off balance. Here are the most common holiday pain triggers — and why they matter.

A table depicting common holiday pain triggers and the chiropractic problems they cause.
If we go into the season already tight or misaligned, this added load stacks quickly — and results in aches and pain.

How Regular Chiropractic Care Helps You Stay Ahead of Pain

Chiropractic treatment isn’t just about relieving symptoms — it’s about optimizing how your spine and nervous system function so you stay active, mobile, and comfortable.

Key Benefits of Starting Care Before the Season

✅ Keeps joints mobile and aligned Healthy spinal motion reduces strain from increased activity and travel.
✅ Helps muscles relax and move better Adjustments support better muscle balance so tension doesn’t accumulate.
✅ Reinforces proper posture and movement patterns Prevents the slouch-snowball effect during travel and busy days.
✅ Improves nervous-system function A healthy spine supports a healthy nervous system, improving stress resilience.
✅ Prevents flare-ups instead of reacting to them Address tightness and misalignments before they become painful problems.
✅ Supports immune & recovery function Better alignment supports the body’s natural healing processes — especially important during cold and flu season.

You’re not just preparing for holiday stress — you’re boosting long-term wellness and resilience.

What to Expect From a Holiday Wellness Care Plan

At Total Body Chiropractic, your care plan is personalized. But most people benefit from:

Early Fall

  • Spinal alignment + mobility
  • Nervous system support
  • Massage therapy to address muscle tension
  • Corrective exercises to support your structure

Through the Holiday Season

  • Maintenance chiropractic adjustments
  • Ongoing muscle and fascia work (as needed)
  • Simple stretches and posture routines
  • Guidance for lifting, travel, and winter sports

This helps your body stay strong, aligned, and comfortable — even when life gets busier.

Tips for Protecting Your Back & Neck This Season

A woman practices yoga stretches in an airport with passengers looking on.

You play a role in protecting your body too. Small habits go a long way.

When Traveling

  • Use lumbar support or a rolled towel
  • Take frequent breaks to stretch hip flexors and calves
  • Pack light — or distribute weight across multiple bags
  • Stay hydrated (your muscles will thank you)

When Decorating or Lifting

  • Lift with your legs, not your back
  • Keep items close to your body
  • Avoid twisting while lifting
  • Take breaks to stretch if climbing ladders or reaching overhead

For Stress & Tight Shoulders

Try mini-reset routines during the day:

  • Shoulder rolls
  • Chin tucks
  • Upper-back breathing (expand ribs, not shoulders)
  • Gentle neck stretches

Even one minute helps reset posture and tension.

Holiday Chiropractic FAQs

Colton performing a spinal adjustment at Total Body Chiropractor in Bend Oregon

  1. Is it better to wait until I feel pain to get adjusted? Pain often appears after misalignment or muscle imbalance has already built up. A proactive treatment plan prevents flare-ups and keeps you feeling your best.
  2. How often should I come in before the holidays? It depends on your needs, but many people benefit from weekly or bi-weekly care leading up to and during the busy season.
  3. Will chiropractic care help with winter sports? Yes — alignment improves mobility and reduces strain. Many outdoor athletes visit us to prep for ski and snowboard season.
  4. Can chiropractic support my immune system? The nervous system plays a key role in immune balance. Many patients feel more resilient with consistent care.
  5. What if I already have pain? We’ll meet you where you are — and create a treatment plan to relieve discomfort, restore mobility, and rebuild strength.

Key Takeaways

  • Starting chiropractic care before the holidays reduces stress-related pain
  • Spine alignment + nervous system support builds physical resilience
  • Travel, lifting, stress, cold weather, and routine changes increase risk
  • Regular adjustments, soft tissue work, and movement coaching matter
  • Preventive care = easier, more enjoyable, pain-free holidays

Your body works hard — and this time of year asks a lot from it. Our experienced chiropractors can help you finish the year feeling energized and pain-free, not stressed and stiff. Make your fall adjustment appointments now at Total Body Chiropractic in Bend and give yourself the gift of comfort, mobility, and ease — so you can focus on what matters most this season.

A woman lays on the couch, blowing her nose from being sick with cold and flu.
By Bari Liebowitz Chiropractic Care, General Health, Laser Therapy, Massage Therapy

How Chiropractic Care Helps Boost Your Immune System This Cold & Flu Season

As the days grow shorter, the air cooler and festive gatherings begin, we’re reminded that cold & flu season is upon us. It’s the time of year when many of us slip into high gear: shopping, travel, family meals, late nights and holiday light displays. All of which is fun, but also potentially stressful on our bodies. At Total Body Chiropractic, our mission is to support your body’s natural resilience — and right at the top of that list is your immune system.

In this post, we explore how manual adjustments, in conjunction with laser therapy and massage, supports a healthy immune system. And yes, it’s not just about “back pain relief”; there’s a strong connection between spinal health, nervous system function and immune resilience. If you’re looking to head into the holidays with a strong immune system and ready to enjoy every moment (without being sidelined by a bug), read on.

The Nervous System, Immune System & Why Your Spine Matters

A man sneezes with a tissue in the office while holding a cup of tea at his computer.

The human body doesn’t compartmentalize quite as neatly as we sometimes assume. Your nervous system and immune system are deeply intertwined. Here’s a quick overview:

  • The nervous system controls and coordinates everything in your body. The spinal cord is the major highway of that system.
  • The autonomic nervous system (ANS), with its sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) divisions, directly influences how your body reacts to stress, recovers and maintains balance.
  • The immune system, which defends against viruses, bacteria and other threats, performs best when the nervous system is well-regulated and the body is in a state of homeostasis (balance).

When your spine is misaligned, under stress or your nervous system is overloaded (from poor posture, trauma, chronic tension or even seasonal stress), it can reduce communication efficiency across the nervous system. Poor nervous system function can hamper immune responses, making you more vulnerable to illness. Regular adjustments by our Bend chiropractors help restore proper spinal alignment and nervous system flow, support posture, reduce stress load and thereby strengthen immune resilience.

Chiropractic Adjustments for Immunity: What the Research Suggests

Colton performing a spinal adjustment at Total Body Chiropractor in Bend Oregon

While many come into our office for pain relief, the immune-support benefits of chiropractic care are gaining more attention. A few key points:

  • Spinal misalignments (subluxations) can interfere with nerve root and spinal cord communication. When nerve signaling is suboptimal, internal regulation (including immune system modulation) may be less effective.
  • Spinal manipulation restores proper alignment, promotes normal nerve flow, decreases mechanical stress and supports parasympathetic (“rest and rebuild”) functions.
  • Emerging studies indicate that regular chiropractic care may be associated with improved immune markers, though the field is still growing and more research is needed.

At Total Body Chiropractic in Bend, our approach is holistic: we don’t just “crack backs” and send you out. We evaluate physiology, muscle tension, nerve function, biomechanics and lifestyle factors. Our licensed Bend chiropractors design a personalized plan so your nervous system functions at peak capacity and your immune defense is ready for whatever the season throws at you.

Laser Therapy: A Next-Level Immune Support Tool

In addition to spinal adjustments, we offer advanced treatment modalities such as therapeutic laser therapy for musculoskeletal issues. At our Bend chiropractic clinic, this is part of the support system for immunity, recovery and overall wellness.

  • Laser therapy uses low-level light (cold laser) to penetrate into tissues, promote cellular repair, reduce inflammation and improve circulation.
  • Better circulation and lower inflammation help optimize immune system performance—after all, immune cells travel through your bloodstream and lymphatic system and benefit when tissue environments are healthy.
  • While many think of laser therapy primarily for pain or sports injuries, its secondary benefit of enhancing tissue health and recovery means it’s a great tool during cold & flu season.

By combining adjustments with laser therapy, our Bend chiropractors create a synergistic effect: spinal-nerve optimization plus accelerated tissue healing and reduced stress on the body’s systems. The result? A body better primed for immunity, resilience and holiday energy.

The Vital Role of Massage Therapy in Immune Health

Now let’s talk about massage therapy, an often overlooked treatment option in the context of immune support, yet a vital—and enjoyable—component of wellness.

At Total Body Chiropractic, our massage services are expansive: Swedish, deep tissue, Ashiatsu, myofascial release, trigger-point therapy, energy-medicine massage, cupping, and more.

Here’s how massage therapy boosts immune and nervous system health:

  • Reduces stress hormones. When you’re stressed, your sympathetic nervous system takes over and high levels of cortisol and adrenaline suppress immune function. Massage triggers parasympathetic (rest) mode.
    Improves circulation and lymphatic flow. Immune cells accumulate, travel and function better when circulation and lymph flow are optimal. Massage helps flush metabolic waste and enhance fluid movement.
  • Relieves muscle tension and postural strain. Tension in the neck/shoulders and tightness from holiday prep (think lifting, decorating and shopping) create mechanical stress that distracts the nervous system. Massage clears that away.
  • Enhances overall vitality. Feeling good physically reduces stress load on the body, allowing your immune system to spend more “bandwidth” defending instead of compensating.
    When you combine chiropractic adjustments, laser therapy, and massage at our clinic in Bend, you create a holistic triad of support that strengthens nerve function, enhances tissue health, and promotes overall balance. It’s how we help you step into the holidays feeling your best—energized, centered and thriving.

Practical Wellness Tips from Your Bend Chiropractor

Here are actionable recommendations you can start today, along with how we at Total Body incorporate them into your care plan:

1. Prioritize routine adjustments
If you’ve never had a chiropractic adjustment before, now’s a perfect time. Even for those already under care: consider scheduling a tune-up as seasons change. Ask us about adjustment frequency and how we tailor that based on your stressors, posture, lifestyle and immune goals.

2. Add laser therapy sessions
Ask about our therapeutic laser offerings—especially if you’ve had muscle strain, prior injuries or you’re entering a busy travel and hospitality schedule. Laser helps your body recover faster and reduce latent stress.

3. Integrate massage therapy
We recommend scheduling a massage session at least once during the season and more frequently if your schedule is high-stress (e.g., commuting, travel, lifting, event planning). Choose a massage technique based on your needs: Swedish for general relaxation, deep tissue for lingering tension or myofascial for connective-tissue health.

4. Support your lifestyle
A strong immune system doesn’t rely on one factor alone; it thrives when supported by a balanced wellness routine that includes quality sleep, nourishing foods and regular exercise. These everyday habits work hand in hand with chiropractic care to keep your body resilient and ready for the season ahead.

  • Sleep: Aim for 7-9 hours; poor sleep depresses immune function.
  • Proper Nutrition: Choose nutrient-dense foods (leafy greens, lean proteins, nuts, berries) to fuel your immune system.
  • Hydration: Proper fluid flow supports lymphatic drainage and immune cell mobility.
  • Movement: Regular low-impact exercise (walking, hiking, stretching) keeps circulation strong and stress low.
  • Stress management: Incorporate mindfulness, breathing, or meditation. A well-regulated nervous system is an immune system’s best friend.

5. Monitor and adapt
As your Bend chiropractors, we’ll evaluate how your body responds to care. Are you feeling more energetic? Less tense? Recovering faster from minor stresses? If you’re traveling, get sick more often, feel “run-down,” we’ll adjust your plan accordingly.

Why Now? Why Pre-Holiday Immune Prep?

A large multi-cultural family gathers around the Thanksgiving table.

The weeks leading into the holidays often mean schedule changes, travel, weather shifts, increased social gatherings, late nights and sometimes heavier meals. This transition period is a perfect storm for immune vulnerability—and the last thing you want is to be sidelined by a cold or flu when you should be celebrating.

By starting your care plan now with our Bend chiropractors, you’ll enter the holiday season with:

  • Fewer mechanical burdens on your spine and nervous system.
  • More efficient nerve signaling, which supports immune readiness.
  • Reduced tissue stress through laser and massage, translating into less “internal burden” on your body’s systems.
  • A proactive stance rather than reactive care.

In short: instead of “fixing” after you get sick, we’re helping you build resilience so you don’t get sick just when you need your body’s best performance.

What to Expect at Your Visit to Total Body Chiropractic in Bend

When you come to our clinic, here’s a snapshot of the experience:

  1. Initial evaluation. We’ll review your health history, lifestyle changes, stressors, posture, and any current tension or pain.
  2. Spinal assessment and chiropractic adjustment. Using our hands-on approach, we deliver precise adjustments tailored to your anatomy and nervous-system needs.
  3. Laser therapy option. If appropriate, we’ll apply therapeutic laser to identified areas to boost cellular healing and reduce tissue stress.
  4. Massage therapy session. Depending on what you need—relaxation, deep-tissue release or myofascial work—we’ll schedule it within the same visit or recommend follow-up care.
  5. Holistic plan discussion. We’ll work with you to design a short-term immunity-support plan: recommended frequencies for adjustments, laser and massage, plus lifestyle guidelines.
  6. Follow-up & monitoring. As you progress, we’ll reassess and adjust based on how your body is responding (less tension, better sleep, more energy and fewer “down” days) and adapt your care frequency accordingly.

Let’s Get You Holiday-Ready

Don’t wait until you feel “off” to schedule an appointment. Building resilience before you hit disruption is the smart path for your overall health. Schedule an appointment today at Total Body Chiropractic in Bend. Let’s partner together on a chiropractic treatment plan to ensure your central nervous system functions optimally, your tissues are healthy and your immune system is ready for the season ahead. Give us a call and take the first step toward a healthy holiday with confidence.

A male runner sits on the pavement holding his bare foot from plantar fasciitis pain.
By Bari Liebowitz Chiropractic Care, Chronic Pain, Laser Therapy, Plantar Fasciitis

Chiropractic Laser Therapy for Plantar Fasciitis Relief

If you’ve read our blog posts (like how we support Bend trail runners), you know we don’t chase symptoms—we target root causes. Structural imbalances, faulty biomechanics and chronically inflamed tissues are the real culprits. That’s where low-level laser therapy fits so beautifully into our chiropractic toolkit.

At Total Body Chiropractic, we use a Medray Quad Class IV laser (combining wavelengths of 650 nm, 810 nm, 915 nm, and 980 nm and up to 30.2 watts of power). This multi-wavelength system allows us to treat both superficial and deeper tissue layers in one shot. (You can read more about our laser therapy setup on our services page.)

Why does that matter? Because plantar fasciitis isn’t just superficial tissue inflammation—it often involves deeper micro-tears, scar formation, adhesions, nerve irritability and vascular compromise. The laser enables us to address all of that in a non-invasive, precise, healing-focused way for immediate relief from foot pain.

An infographic of the foot and demonstrating what happens during plantar fasciitis.

We love laser therapy for plantar fasciitis because:

  • It’s non-surgical, non-invasive, and gentle—no needles, no incisions.
  • It modulates inflammation and calms nerve irritation, which helps ease persistent heel pain.
  • It boosts cellular repair via photobiomodulation, accelerating blood flow and the healing process.
  • It synergizes with adjustments and soft-tissue care—calmer tissues respond better to alignment work.
  • It fits our philosophy: we combine tech and touch to treat both structure and biology.

We don’t rely on laser alone. But when added to a comprehensive plan of structural correction, soft tissue work and movement rehab, this conservative treatment becomes a very powerful ally in plantar fasciitis recovery.

How We Use Laser Therapy for Plantar Fasciitis (At Our Bend Clinic)

Let’s walk through exactly how we apply laser therapy as part of treating chronic heel pain — so you know what to expect when you come see us.

1. Thorough Evaluation & Customized Planning

Our first meeting is all about listening and observing—a systematic review of the issues. We’ll discuss:

  • The timeline and pattern of your heel pain—when it started, what aggravates or eases it.
  • Previous treatments you’ve tried (stretching, medications, orthotics, steroid injections, etc.).
  • Your foot alignment, gait, posture and compensations in ankles, knees, hips or spine.
  • Palpation of the plantar fascia, calf muscles, Achilles tendon and intrinsic foot tissues.
  • Range of motion, flexibility, strength and kinetic chain function.

From that, we develop a treatment roadmap. Laser treatment is a core tool, but we combine it with adjustments, soft-tissue work, biomechanics correction, therapeutic exercises and sometimes custom orthotics or taping.

2. Laser Session Protocol

Once your plan is set, the laser treatment portion goes something like this:

  • You lie comfortably, exposing the bottom of the heel, underside of foot and possibly into the calf or midfoot structures.
  • We use the Medray handheld applicator, sweeping over tender zones of the damaged plantar fascia, heel pad and connected soft tissues.
  • Because the laser has multiple wavelengths, we target both superficial and deeper tissue structures in the affected area in one session.
  • We tailor the dosage (energy delivered, duration, pulsing vs. continuous) based on how chronic the condition is and how the tissues respond.
  • Many patients feel nothing—or only a mild warming or tingling in the area. There are no needles, no downtime.
  • A typical session lasts 8–12 minutes (sometimes a bit more, depending on the size of the region we treat).

3. Frequency & Progression

Here’s how we usually structure the schedule:

  • Acute phase: 3–4 treatments per week initially, to calm inflammation and reduce plantar fasciitis pain.
  • Mid phase: As symptoms ease, shift to 2–3 per week with deeper dosing and more focus on tissue repair.
  • Later / maintenance phase: 1–2 per week, then taper out as your function normalizes.

Over a typical 4–6 week timeframe, many plantar fasciitis sufferers see substantial improvement—and we continue with maintenance checks to prevent relapse.

4. Complementary Chiropractic & Soft Tissue Techniques

Laser is a tool, not a standalone cure. We layer on:

  • Chiropractic adjustments of the foot, ankle, knee, hip or spine to reduce aberrant stresses.
  • Soft tissue/fascial work (Graston technique, instrument-assisted soft tissue mobilization and myofascial release) to break adhesions and restore glide.
  • Stretching & strengthening programs focused on calves, intrinsic foot muscles and glutes and core to remove mechanical tension on the fascia.
  • Taping, bracing or orthotics if needed to offload stress during the healing window.
  • Gait re-education and movement coaching to adjust how you walk, run or stand in daily life.

This integrated method is what differentiates us from “laser-only” clinics. We want you to heal deeply and not just get temporary relief.

5. Ongoing Monitoring & Tweaking

We track your progress using:

  • Pain scales (morning first step, daily averages, activity-induced).
  • Functional outcomes (how far you walk, how long you stand, how it feels during activity).
  • Physical palpation, tissue feel and symmetry checks.
  • If needed, we adjust laser doses, revisit biomechanics or change your rehab plan.

If something stalls, we don’t just keep pushing the same protocol—we dig into why and adapt.

Why Many of Our Patients See Big Gains

Close up view of a woman sitting on the floor massaging her heel pain from plantar fasciitis.

In our Bend practice, patients often tell us they’ve tried all the traditional treatments —stretching, orthotics and cortisone shots—with only temporary relief. Here’s what they often experience with our laser + chiropractic approach:

  • Faster pain relief: Because laser energy acts on inflammation and nerve sensitivity directly, many people feel relief within the first few visits.
  • Reduced dependence on pain meds: Less need to manage symptoms with anti-inflammatories or injections.
  • Deeper healing: Rather than forcing healing (as injections do), laser supports tissue’s own regenerative pathways.
  • Lower recurrence risk: Because we correct mechanical contributors, rebuild tissue resilience, and keep check-ins, flare-ups tend to be fewer.
  • Active life preserved: Short sessions, minimal downtime—not disruptive to your week.

We’ve seen folks in Bend go from hobbling around to returning to trail runs, weekend hikes or just enjoying walking without dread of their first step.

What You Can Expect as a Patient at Our Clinic

Chiropractor Bari Liebowitz working with a patient in her office.

Here’s how a laser-enhanced plantar fasciitis program with us typically feels:

First Appointment

  • History, exam, biomechanics, palpation.
  • We explain your plan—including where laser fits in.
  • We may begin with a laser session (if appropriate) or soft-tissue prep.

Subsequent Visits

  • Each laser session is short, comfortable and integrated with manual care.
  • You’ll get homework: stretches, strength drills, maybe taping, movement cues.
  • We’ll check response and adjust treatment pacing or dosage.
  • Throughout, we keep communication open—“How’s the pain this morning? After your walk?”

Results & Maintenance

  • Many patients feel meaningful improvement by week 2 or 3.
  • After full course, you’ll often transition into a maintenance schedule (monthly or as needed).
  • We also give ongoing tweaks to your movement, alignment and load to prevent re-injury.

We aim to help you not just heal temporarily—but build foot resilience so you don’t see us again for plantar fasciitis.

FAQ: Laser Therapy & Plantar Fasciitis at Total Body Chiropractic

A product view of a Medray Quad Class IV laser used to accelerate healing and relieve pain in chiropractic care.

  1. Is this safe? Yes. Class IV laser therapy, when used by trained professionals, is a safe, effective treatment. It’s non-invasive and generally well tolerated. Some people report mild soreness like after a workout—but serious side effects are rare.
  2. Does it hurt? Not typically. Most people feel gentle warmth or slight tingling. Because we control dosing carefully, we avoid overheating or discomfort.
  3. How many sessions will I need? It depends. Acute cases may resolve in 6–8 sessions. More chronic cases might need 10–15, then tapering maintenance. We customize based on your response.
  4. When will I notice improvement? Some patients see changes after the first couple sessions. For most, improvements accumulate week to week—less pain, more flexibility, better tissue feel.
  5. Can laser therapy completely replace other treatments? It can for many people—but our preference is to integrate laser with adjustments, soft-tissue care and rehab. For some severe or structural cases, surgery might still be necessary, but we often help reduce or avoid that.
  6. Are there any people who shouldn’t get laser therapy? You shouldn’t get laser therapy if you have cancer in the area being treated, are pregnant (especially over the belly), have uncontrolled bleeding problems or have health conditions that make you very sensitive to light. We always screen carefully before beginning.
  7. Will insurance cover laser therapy? Coverage varies. Some of our patients pay out-of-pocket or use flexible spending accounts. We’re happy to help you check with your provider and provide documentation if needed.
  8. Can I combine this with your chiropractic adjustments and exercise plan? Definitely. That’s exactly how we use it. The calmer, more responsive tissues make chiropractic adjustments more effective—and your rehab work more sustainable.

Final Thoughts from Our Bend Team

At Total Body Chiropractic, we believe movement is medicine—and we don’t settle for half-measures. Plantar fasciitis may feel like an inevitable ailment for foot-heavy folks, but it doesn’t have to be your story. By bringing together structural care, laser-enhanced tissue healing, soft-tissue work and guided movement, we offer a pathway off the pain treadmill.

If you live in Bend and the surrounding areas and heel pain is slowing you down, we invite you to make an appointment. Let’s talk about whether Class IV laser therapy is the right form of regenerative medicine for you. You don’t have to live another morning dreading your first step. Let’s shine a little light on that fascia—and get you back to walking, running and all your daily activities, pain free!

 

A lone female trail runner on a mountain trail in Bend, Oregon.
By Bari Liebowitz Chiropractic Care, Exercise, Sports Injury

Chiropractic Care for Bend Trail Runners

Bend, Oregon offers an endless playground for trail runners, with winding paths, steep climbs, and rugged terrain that push both body and mind. Every run tests balance, core strength, and endurance, demanding more than just speed. Preparing for these challenges takes more than training miles; it requires a body that moves well, adapts quickly, and recovers fully. That’s where chiropractic care makes a difference. By improving alignment, mobility, and stability, it helps runners glide over uneven ground, protect themselves from common injuries, and recover faster after long, grueling runs. With the right foundation, the body handles the toughest trails while still staying strong for everyday life—whether that means another day on the mountain, a busy workweek, or simply keeping up with the pace of life in Bend.

Studies show that at least more than half of regular runners experience injuries each year, most often from overuse. When a part of the body is overused without proper care, it can easily lead to injury. Total Body Chiropractic focuses on strengthening our core as well as parts of the body that we use the most, depending on our activity levels, so that our body can keep up with any challenge while reducing injuries. When we give our body the care it deserves, we can run longer, feel more confident, and enjoy every trail of Bend.

A male trail runner silhouetted against mountains as he runs along a ridge in Bend, Oregon.

Understanding Core Strength and Stability

Core strength does not mean having six-pack abs or a flat belly. It is all about stability, balance, and control. For trail runners, a strong core stabilizes our torso, protects our spine, and helps our body move efficiently. It allows us to absorb shocks from uneven surfaces and maintain steady movement even when the terrain gets tricky.

Running on trails constantly challenges our muscles by adjusting to rocks, roots, and sudden elevation changes with every step. Without a well-conditioned core, other muscles compensate, which can quickly lead to fatigue, poor posture, or injury. Strengthening our core improves running efficiency and supports our long-term joint and muscle health.

Why Trail Runners Need a Strong Core

Trail running is more demanding on the body than running on flat surfaces. Every step we take sends force to the joints and core that is double or triple our body weight. However, without a strong core, the body starts compensating for that, which can negatively affect the muscles and joints.

A trail runner grabs her knee in pain while on a trail in Bend, Oregon.

It also increases the risk of injuries like lower back pain, ankle injuries, IT band issues, and even shin splits. According to research, exercises that cause shin discomfort are responsible for 10-20% of all runner injuries and 60% of all lower-limb overuse injuries.

We also tend to get tired more quickly, making it difficult to maintain balance and good form. If we have a strong core, it helps our body absorb impact, stay stable on uneven ground, and move efficiently. It’s about protecting our body so we can keep enjoying the trails for years to come.

How Chiropractic Care Can Increase Core Strength

Chiropractic treatment makes the core stronger by working on alignment, nervous system function, and flexibility. By focusing on these areas, we make sure our body works the way they’re meant to. When our spine and core are in sync, running feels smoother, balance comes easier, and injuries are less likely. It’s all about keeping us steady, strong, and confident on the trails.

Bend Chiropractor Bari Liebowitz performing a neck adjustment on a patient.

This is how we assist trail runners at Total Body Chiropractic.

1. Optimizing Alignment and Pelvic Balance

Even slight misalignments in the pelvis or spine can disrupt our running mechanics. Chiropractic care puts our spine and pelvis in alignment so that our core muscles can engage properly and move well. Making slight adjustments to our hips, glutes, and lower back allows them to work together efficiently. This creates a solid base for taking on any trail. Getting a spinal alignment can make a big difference!

2. Improving Neuromuscular Efficiency

Our nervous system controls how our muscles respond to movement. Misalignments can disrupt this communication, slowing reflexes and reducing stability. Regular chiropractic care helps our brain and muscles communicate more effectively, ensuring our core activates at the right time.

This improves balance, reaction speed, and control on uneven terrain, helping us avoid missteps and injuries while making each stride feel more natural.

3. Enhancing Flexibility and Movement Fluidity

Tight hips, hamstrings, or lower back muscles can limit our core’s ability to stabilize the body. When we add a series of manipulations and some soft tissue treatments like myofascial release or a Graston therapy, we improve joint motion and flexibility.

Enhanced flexibility reduces overuse injuries and enables our legs, core, and hips to work in concert. This makes climbing hills less strenuous, descending hills safer, and distance runs less tiring.

4. Personalized Exercise and Rehabilitation Plans

Chiropractic care is most effective when paired with exercises designed for our body and running style. At Total Body Chiropractic, we create personalized routines that strengthen our core, hips, and glutes while improving flexibility and muscle weakness.

Exercises like planks, bird-dogs, hip bridges, and rotational core work help reinforce stability, support proper posture, and improve running efficiency. Over time, these drills build resilience, reduce injury risk, and make our runs more comfortable and enjoyable.

Supporting Injury Prevention for Trail Runners

Close up of trail runners legs running on a trail in Bend, Oregon.

Injury Prevention Through Stability and Mechanics

Many injuries start with subtle imbalances or misalignments. Chiropractic care addresses these early, helping our body move efficiently before small problems become serious.
For trail runners, this means,

  • Greater resilience when stepping over roots, rocks, and uneven terrain.
  • Less lower back strain from repetitive, uneven movements.
  • Improved joint mechanics, reducing the risk of runner’s knee, shin splints, and other overuse injuries.

Faster Recovery When Injuries Do Occur

Even with careful preparation, injuries can happen. Chiropractic care helps our body recover faster by improving circulation, reducing inflammation, and increasing mobility.

If we suffer a sprain or strain, targeted adjustments and soft-tissue therapy restore movement, stabilize muscles, and prevent secondary injuries. This means less downtime and a quicker return to the trails.

Supporting Long-Term Athletic Longevity

Trail running is tough on the body. Staying strong over the years takes a proactive approach. With regular chiropractic adjustments, soft-tissue care, and personalized exercise plans, we maintain strength, prevent chronic injuries, and enjoy trail running for years to come.

Consistent care ensures our body recovers efficiently, withstands repeated impact, and stays resilient season after season.

Real-World Benefits at Total Body Chiropractic

At our Bend clinic, we offer a full range of services designed for trail runners.

  • Chiropractic Adjustments: Restore alignment, improve nervous system function, and support optimal movement.
  • Graston & Soft-Tissue Therapy: Release tight muscles, break down scar tissue, and enhance mobility.
  • Personalized Exercise & Rehab Plans: Programs tailored to our running style, injuries, and core needs.
  • Holistic, Goal-Oriented Approach: Every plan focuses on our running goals and long-term health.
  • Supportive Environment: We make our care comfortable, safe, and encouraging throughout the process.

These services work together to strengthen our core, improve efficiency, and prevent injuries, helping us confidently tackle Bend’s trails.

A Path to Stronger, Safer Trail Running

women-running-on-a-trail

Every trail runner deserves a strong, stable core and a resilient body. Chiropractic care strengthens muscles, improves mechanics, speeds recovery, and prevents injuries. By being proactive, we’re protecting our body before problems arise.

Keeping our spine aligned, core strong, and muscles flexible ensures our body is ready for long runs, steep climbs, and technical descents. This approach helps us run longer, recover faster, and enjoy trail running more fully.

Take the Next Step at Total Body Chiropractic

Trail running in Bend rewards us with challenge and beauty, but it also asks a lot from our bodies. A strong core, proper alignment, and balanced movement keep us running longer and recovering faster. Without that foundation, small aches can quickly grow into setbacks.

At Total Body Chiropractic, we help runners build resilience through personalized adjustments, soft-tissue therapy, and tailored exercise plans. Whether you’re new to the trails or training for your next big race, our focus stays on prevention, strength, and recovery—so you can keep moving with confidence.

Give your body the support it needs to handle every mile. Schedule a consultation with Total Body Chiropractic and see how stronger mechanics, fewer injuries, and faster recovery can elevate your trail-running experience.

A close up view of an African American female runner in a gray hoodie holding her lower back due to back pain.
By Bari Liebowitz Back Pain, Chiropractic Care, Massage Therapy, Sciatica, Spinal Decompression Therapy

How Massage Therapy Complements Chiropractic Care for Sciatica Relief

Living with Sciatica feels like carrying around an invisible weight that drags you down with every step that you take. The pain starts as a dull ache in your lower back but quickly travels through your hips, buttocks, and down your leg, or even all the way down to your foot. This isn’t just discomfort, it’s a disruption to your daily rhythm, your mobility, and even your sleep.

At Total Body Chiropractic in Bend, Oregon, we value how painful sciatica affects your daily life. That’s why our Bend chiropractors combine targeted spinal manipulations with therapeutic massage for sciatica pain, giving you a complete treatment plan that tackles both the cause and the symptoms for long-lasting relief.

What is Sciatica and Why Does it Happen?

Before you find out why it happens, it’s important to know that your sciatic nerve is the longest nerve in the entire human body, running from your lower back through your hips and all the way down each leg. When this nerve becomes compressed, inflamed, or irritated, it presents as a set of symptoms, collectively called “Sciatica”.

Sciatica symptoms move beyond pain: you might feel various sensations, tingling, numbness, or muscle weakness in your leg or foot. Long walks become more exhausting and painful, sitting for work feels totally unbearable, and daily activities that you loved doing once seem to be out of reach.

An graphic depicting where sciatica occurs in the human anatomy.

Common causes of sciatic nerve pain include:

  • Herniated Disc: When the cushion-like disc between vertebrae bulges or ruptures, it presses on the nerve roots.
  • Piriformis Syndrome: Tightness or spasms in the piriformis muscle can irritate the sciatic nerve.
  • Spinal Stenosis: Narrowing of the spinal canal that crowds the nerve.
  • Degenerative Disc Disease: Wear-and-tear changes in spinal discs can put pressure on nerves.
  • Pelvic Misalignment or Poor Posture: Everyday habits can gradually lead to nerve compression.

Why a Combined Approach Works

Many patients typically try one therapy at a time, whether it’s chiropractic care or massage therapy, only to find the relief isn’t that effective in the long run. That’s because sciatica often involves structural issues and soft tissue problems such as muscle stiffness and inflammation. Entertaining only one side of the problem leaves the other side to cause the pain once again.

When they are used together, this holistic approach not only reduces sciatica pain; it addresses the underlying cause and prevent future flare-ups.

A senior man sits on the couch holding his lower back in pain from sciatica.

Here’s where our Bend chiropractors’ combined approach makes a significant difference:

  • Chiropractic adjustments focus on restoring proper alignment of the spinal cord, reducing nerve compression, and improving joint mobility.
  • Massage therapy targets tight muscles and fascia, improves circulation, and calms inflammation, creating the ideal environment for nerves to heal.

Think of it like this:

  • Adjustments free up the nerve pathway so that your body can move naturally.
  • Massage releases tension in the muscle around that pathway so that your adjustments hold longer and you stay free from pain for more time between visits.

This dual approach matches perfectly with our entire body-wellness philosophy, helping you feel better, move better, and live better, not just today, but in the months and years to come.

How Massage Therapy Complements Chiropractic Care for Sciatica Relief

What most people think about massage, they start imagining the relaxation, spa music, and maybe a scented candle or two. We agree that relaxation is a wonderful time to connect. Therapeutic massage for sciatica pain goes further; it’s a targeted hands-on approach to reduce muscle tightness in the affected area, improve blood flow, and help your body to heal.

Our professional massage therapists customize every session based on your symptoms, activity level, and recovery goals. There is no “one-size-fits-all” approach; your massage is as unique as your body type.

Massage Therapy’s Role in Sciatica Care

When the muscles around your hips, lower back, and glutes tighten up, they pinch and irritate the sciatic nerve. This tension then creates a cycle of lower back pain and inflammation that does not go away on its own. Massage therapy breaks it down by:

  • Releasing tight muscles that contribute to nerve compression, especially in the piriformis and hamstrings.
  • Improving flexibility and range of motion, making movement easier and less painful.
  • Boosting circulation, which delivers oxygen and nutrients to injured tissues for faster healing.
  • Reducing inflammation and muscle spasms that keep the nerve.

A comparison chart showing how massage and chiropractic work together to relieve sciatica pain.

Massage Techniques for Sciatica

Here, the goal isn’t just to make you feel good and relaxed during the massage; it’s to create a muscle environment that supports lasting nerve health.

  1. Deep Tissue Massage: Works through multiple muscle layers to release chronic tension and adhesions.
  2. Trigger Point Therapy: Targets small, hyper-irritable spots in muscles that refer pain down the leg.
  3. Myofascial Release: Loosens the fascia (connective tissue) surrounding tense muscles, reducing stiffness.
  4. Sports Massage: Perfect for Bend’s active outdoor community, helping athletes recover from strain and maintain performance.

Chiropractic Techniques for Sciatica

While the massage addresses muscle tension, chiropractic care focuses more on perfecting the spinal alignment and restoring normal nerve function. Our Bend chiropractors use a wide range of techniques to make this process safe and effective, reducing sciatic nerve irritation.

Key methods include:

  • Spinal Adjustments (Manual and Instrument-Assisted): These subtle but gentle movements realign the lumbar spine, taking the pressure off the sciatic nerve and improving your body’s natural range of motion.
  • Spinal Decompression Therapy: Using a specialized table, the spine is gently stretched to create space between the vertebrae. This relieves pressure on compressed discs, reduces nerve irritation, and promotes nutrient-rich fluid flow for healing.
  • Shockwave Therapy: Delivers high-energy acoustic waves to the affected area, stimulating blood flow, accelerating tissue repair, and breaking down scar tissue that may contribute to sciatic pain.
  • Laser Therapy: Uses targeted light energy to penetrate deep into tissues, reducing inflammation, relieving pain, and supporting faster cellular healing in muscles and nerves.
  • Pelvic Alignment Adjustments: Correct imbalances in your hips and pelvis that can lead to uneven weight distribution and nerve irritation.
  • Therapeutic Exercises: Guided stretches and strengthening moves to support spinal health, improve posture, and reduce recurrence risk.

These techniques are made with keeping the patient’s comfort in mind. We avoid any aggressive, forceful movements and instead focus on more accurate, precise, and targeted body movements, which are optimal for you.

Also, once you combine the massage therapy and chiropractic adjustments, you will be getting double benefits. The muscle then relaxes, and so will the adjustment, making it much easier to hold longer, and the spine stays aligned, so the muscles don’t stiffen back there.

How the Two Therapies Work Together

Once you are scheduled for chiropractic care and massage for sciatica pain, you are not just getting two different treatments; you’re getting a full strategic plan for faster and more complete recovery.

Here’s how the combination works:

  • Massage prepares your muscles by loosening the tight fibers, reducing inflammation, and improving the overall circulation. This means when you step into your chiropractic adjustment, your muscles are out of stress and now ready for a proper alignment.
  • Adjustments help maintain muscle balance by keeping your spine and pelvis in the correct position. This stability helps the benefits of massage last a bit longer.
  • Pain relief happens much faster because the structural and muscular causes of sciatica are addressed in accordance.
  • Recovery speed improves since your body isn’t constantly fighting against unresolved tension or misalignment.

A female runner stands on a trail holding her lower back from sciatica pain.

Imagine a runner setting out early on a crisp Bend morning. The pine-scented air is cool, the sun is just starting to light up the Cascade peaks, and the trail winds ahead in a perfect ribbon of dirt. But before long, each step sends a sharp, shooting pain from the lower back down the leg — the unwelcome grip of sciatica.

That’s where the combined power of massage and chiropractic care comes in.

  1. Loosen the Grip
    A skilled massage therapist works into the tight glutes, hamstrings, and lower back muscles that have been locking down with every climb and descent. The tension melts away, circulation improves, and the body starts to feel light and ready again.
  2. Restore the Alignment
    With muscles relaxed, a chiropractic adjustment realigns the spine and pelvis, taking pressure off the sciatic nerve. The joints move freely, and the body feels balanced — like all the moving parts are finally working together again.
  3. Back on the Trail
    The combination doesn’t just ease pain in the moment — it speeds up recovery, keeps the benefits lasting longer, and reduces the chance of the same problem flaring up again. Before long, that same runner is back on the trail, stride smooth and strong, enjoying Bend’s sweeping views without a thought of sciatica.

What to Expect at Total Body Chiropractic

Your experience at our Bend clinic is designed to be professional and welcoming. We want you to feel confident and cared for every step of the way.

Here’s what you can expect:

  1. Comprehensive consultation: We assess your medical history, lifestyle, and symptoms to exactly pinpoint the cause of your sciatica.
  2. Collaborative care plan: Our chiropractors and massage therapists work closely to create a personalized strategy.
  3. A thorough communication: You’ll receive progress updates, at-home recommendations, and the ability to adjust your plan as needed.
  4. Focusing on the long-term results: Our goal isn’t just to get you out of pain; it’s to keep you there.

Sciatica Self-Care Between Visits

To keep your recovery moving forward, we recommend incorporating these habits into your routine. Start practicing.

Targeted stretches:

  • Piriformis stretch to relieve muscle pressure on the nerve.
  • Hamstring stretch to ease tension in the back of the leg.
  • Hip flexor stretch to improve pelvic alignment.

Posture tips:

  • Keep feet flat on the ground while sitting.
  • Avoid prolonged leg crossing.
  • Use a supportive chair or lumbar cushion.

Gentle activities:

  • Low-impact exercises like swimming, walking, or yoga.
  • Avoid high-impact sports until pain-free.

Nutrition & hydration:

  • Stay hydrated to keep spinal discs healthy.
  • Eat anti-inflammatory foods like berries, salmon, and leafy greens.

Lasting Relief Is Possible, Let’s Get Started

Living a life that is filled with pain and restricted by sciatica leaves you in uncertain conditions. By combining targeted chiropractic adjustments with the complementary therapy of massage, our Bend chiropractors can set you free from the pain and get you back to the healthy lifestyle you loved.

At Bend Total Body Chiropractic, we believe in restoring your mobility, preventing any future flare-ups, and helping you feel your absolute best so that you can move freely and confidently without any hesitation every single day.

Time to book your appointment and work together to make your sciatic pain a thing of the past, because you deserve a life that is far and free from pain and stress.

 

 

man-with-headache-at-computer
By Bari Liebowitz Chiropractic Care, Headache Pain

How Your Neck Could Be Causing Your Headaches (And How a Chiropractor Can Help)

You wake up with a stiff neck and by lunchtime, there’s a dull, pounding ache sliding up the back of your head. Sound familiar to you?

For many people, chronic headaches don’t always stem from stress or screen time. They’re coming from a place most don’t think to check. The neck.

When the muscles tighten in your neck or the joints fall out of alignment, it can create pressure that triggers pain in your temples, behind your eyes, or across your forehead.

That’s exactly where you need reliable chiropractic care.

Total Body Chiropractic in Bend helps patients every day who are struggling with neck-related headaches.

If you’re ready to understand what’s really causing your headaches—and finally start feeling better, you’re in the right place.

How Do Neck Problems Trigger Headaches

Woman sitting at a desk looking at her computer and rubbing her neck from neck pain.

Let’s start with what’s actually happening in your body.

Your neck is a complicated structure of bones, nerves, muscles, and your spine that acts as a vital bridge connecting your head to the rest of your body. When something’s off, like your neck muscles tighten or your spine joints are stuck, or years of slouching at a screen, it can send pain signals straight to your head.

Similar to how a fuse works, if it’s overloaded or out of balance, things start short-circuiting, thus the headache. Even mild tension or poor posture can compress nerves or restrict blood flow to the brain. Over time, this pressure builds until it finally screams for attention…often in the form of a pounding headache. Some studies have also revealed that treating the neck directly can significantly reduce both the intensity and frequency of their headaches.

What Types of Headaches Come From the Neck?

A black woman sits on the sofa and holds her head from tension headache pain.

Not all headaches are created equally, and thus, they also don’t work equally either. However, understanding the type you’re dealing with is key to getting the right kind of care. Here are the three main culprits we see most often in headache sufferers:

Tension Headaches

Tension-type headaches are one of the most common major headache types. Researchers have reported that more than 70% of people have episodic tension headaches.

Such kinds of headaches make you feel as if a tight band is wrapped around your head, leading to a dull and persistent ache. Chronic tension headaches are usually caused by tight neck and shoulder muscles. Hours hunched over your laptop or phone can set them off. Add a little stress, and you have a headache.

Neck-Related Headaches (Cervicogenic)

Cervicogenic headaches are caused by a direct impact on your neck. Nearly 47% of the global population suffers from headaches, and 15-20% of those headaches are cervicogenic. The CGHs often start from the base of your skull or deep within your neck, going all the way up to your temples, forehead, or even behind your eyes. They can be triggered by movement ,and they often come with stiffness or limited neck mobility. If turning your head makes the pain worse, this might be your type.

Migraines

Migraines are one of the most common forms of headaches. According to SingleCare, 35 million people in the U.S. get migraine headaches. These are generally more intense than those mentioned above, coming with signs like sensitivity to light and sound, nausea, or even visual interruptions. And while the neck is not always the culprit here, stiffness, tension, or a misalignment in your upper spine can serve as a trigger, giving you an intense migraine attack. But many people find that when they treat the underlying neck tension, their migraines become less intense and less frequent

How Chiropractic Care Can Help?

A chiropractor sitting working on the neck of a patient.

If you’ve ever tried to “stretch it out” or rolled your neck in every direction, hoping the ache would ease…you’re not alone. But here’s what you need to know: when headaches are rooted in your neck, you need more than a quick fix. You need a deeper reset.

That’s where chiropractic care shines.

At Total Body Chiropractic, we understand how deeply connected your neck, spine, and nervous system really are. When something’s out of alignment, be it even slightly, it can create a ripple effect of tension, pressure, and pain that travels up into your head. How can our chiropractors help? They can help you restore balance, naturally and gently, so your body can do what it’s meant to do: move freely and heal itself.

Our chiropractors in Bend use manual therapy techniques such as spinal adjustments that release tension without adding to it. We adjust the joints in your neck and spinal column to relieve pressure on nearby nerves, loosen tight muscles, and improve your mobility.

Apart from restoring your spinal alignment, one of the best benefits of chiropractic treatment is that it’s a natural and drug-free approach. Unlike others, we don’t cover your symptoms with random medicines, but concentrate on helping your body function and heal better.

And we’re not the only ones saying it works.

●       According to the National Library of Medicine, spinal manipulation may be an effective technique to reduce migraine pain. If the actual cause of the tension is identified, chiropractic care offers a permanent solution.

●       Chiropractic care is effective, similar to some headache medications, but without the side effects. Therefore, those who prefer a safe and effective substitute, chiropractic adjustments are an ideal option.

What Can You Expect During a Visit?

Bend chiropractor Bari Liebowitz using the graston technique on the neck of a patient for neck pain.

When you visit our Bend Chiropractors, here is what you can expect with your headache treatment:

Detailed Consultation

We will question you about the headaches: when they started, what they feel like, how frequently they disturb you, and if there are any patterns. We will also ask about your lifestyle, daily habits, posture, and any injuries in the past.

Gently Feel Your Neck

Our chiropractors will feel your neck and spine to examine the level of muscle tension, neck pain, and whether areas are hindering your motion. Please perform simple movement tests to observe how much your neck can move.

Adjust The Target

Your Bend chiropractor will do the targeted adjustments to correct spinal misalignment. The adjusting part is precise and designed to restore proper placement and function to your spinal cord, offering immense comfort and long-term relief.

Tailored Treatment

Our Bend chiropractors will create a customized treatment plan based on your type of headache and specific wellness goals. For instance, to add tips for improving posture, and simple exercises to strengthen your muscles.

Many individuals notice a significant reduction in their headache frequency, but if your case is in the chronic category, then that might take longer to achieve the desired relief. Furthermore, your chiropractor in Bend will provide you with a treatment schedule to visit regularly in the beginning days, then slowly space them out as your neck movement becomes better.

Everyday Lifestyle Habits That Can Help Too

A senior woman sits and gently performs neck stretches.

Try integrating chiropractic care into your daily routine to enhance your overall well-being and prevent severe headaches from disrupting your peaceful life. Our Bend chiropractors offer these healthy habit tips:

  1. Sit Up Straight: Sit properly, especially when using a phone or a computer. Imagine you have a string pulling the crown of your head towards the ceiling, fixing your spine.
  2. Keep Taking Breaks: If you have a desk job, keep taking breaks. Every 30-60 minutes, take frequent breaks and stretch to prevent stiffness.
  3. Do Neck Stretches Daily: Adopt simple neck stretches to reduce tension. Your chiropractor can show you particular stretches, suiting your needs.
  4. Stay Hydrated: How much is your water consumption? Lack of intake results in such headaches. The same goes for inadequate sleep, too. Therefore, sleep for at least 7-9 hours of quality sleep each night and drink plenty of water.
  5. Don’t Carry Heavy Bags on One Shoulder: Avoid carrying bags, and especially the heavy ones, on one shoulder. Instead, get a backpack or distribute the weight evenly between both shoulders.

Your chiropractor in Bend can share more lifestyle advice and specific requirements whenever you visit.

When Should You See a Chiropractor for Headaches?

Refrain from delaying and reach out to our Bend chiropractors if you experience the following:

●       Headache pain starting in your neck or upper back.

●       Get the pain after using a desk or a computer for hours.

●       Feel tightness or stiffness consistently in your shoulders or jaw.

●       Or want a natural, drug-free technique to find relief.

Chiropractic care works even better when following healthy lifestyle habits, too.

Ready for Relief? Don’t Let Headaches Control Your Life.

You don’t have to just “deal with it.” Persistent headaches that stem from your neck can absolutely be treated, and lasting relief could be just one adjustment away.

At Total Body Chiropractic in Bend, we’re all about helping you move better, feel better, and live pain-free—without relying on medication to get through the day.

Let’s get to the root of the pain—together.

Book your visit today, and let’s start building a care plan that helps you take back your day, your energy, and your peace of mind.

 

deep-tissue-massage-on-back
By Bari Liebowitz Massage Therapy

Benefits of Deep Tissue Massage in Chiropractic Care

You’re an outdoor-loving Bend local. Your weekends are filled with hikes up Pilot Butte, long bike rides through the Deschutes National Forest, or paddleboarding on the river. You spend your weekdays juggling Zoom meetings, family responsibilities, and errands—all while trying to stay active and healthy.

But lately, your shoulders have been stiff. Your lower back feels sore by mid-afternoon. Your neck cracks a little too easily when you turn your head. You’ve tried stretching, bought the fancy ergonomic chair, and even experimented with those self-massage tools. But the pain? It keeps coming back.

If that sounds familiar, you’re not alone.

At Total Body Chiropractic in Bend, we witness this story unfold every day. Our patients are motivated, busy, and health-conscious. They’re not looking for a quick fix—they want real pain relief that lasts. And while chiropractic adjustments do wonders for realigning the spine and restoring movement, we’ve found that true, long-lasting results often come from a deeper place.

That’s where deep tissue massage comes in.

Let’s break it all down—what deep tissue massage actually is, how it pairs with chiropractic care, and why this combo might be the best thing you do for your body this year.

What Is Deep Tissue Massage?

Most people hear “massage” and immediately think of relaxing spa music and light pressure gliding across their back. That’s a Swedish massage—great for general relaxation and de-stressing.

Deep tissue massage is a whole different experience.

This massage technique focuses on the deeper layers of muscle fibers, fascia (the connective tissue surrounding muscles), and tendons. The pressure is firm, deliberate, and purposeful. It’s designed for the following.

  • Break up adhesions (those stubborn knots and tight spots)
  • Improve blood flow to tense areas
  • Reduce inflammation
  • Help the body repair and heal

But here’s the key: It’s not just about firm pressure. A skilled massage therapist doesn’t just press with brute force—they use slow strokes with intention, using hands, elbows, and tools to access deeper tension in a safe and controlled way.

Yes, it can feel intense. But when done right, the deep strokes leaves you feeling lighter, looser, and far more mobile. For many people with chronic pain and muscle soreness, it’s a game-changer.

Chiropractic Care – Getting to the Root of the Problem

Before we explore how the two work together, let’s quickly revisit what chiropractic care does.

At its core, chiropractic care is about restoring alignment to the spine and joints, improving nervous system function, and creating more balance throughout your body. It’s not just about cracking backs—it’s about treating the root causes of pain, not merely covering up symptoms.

Whether it’s your posture, sleeping habits, movement patterns, or even past injuries, chiropractors look at how your entire body functions as a system.

Here in Bend, our active, adventurous lifestyle is incredible—but it also means we ask a lot of our bodies. Whether you’re skiing at Mt. Bachelor, lifting weights, or sitting at your desk for long hours, your spine, muscles, and joints are constantly adjusting and compensating.

That’s where chiropractic adjustments come in. They realign your spine, restore joint motion, and take pressure off the nervous system. But when your muscles are locked up with tension?

Adjustments alone might not be enough.

Why Deep Tissue Massage + Chiropractic = Real Results

You can think of your body as a tent. The spine is the pole, and your muscles are the ropes. You can straighten the pole all you want, but if the ropes are pulling unevenly, things stay off balance.

That’s why combining chiropractic adjustments with deep tissue massage creates such powerful results. Here’s how this integrative health approach works.

1. It Helps Your Adjustments “Stick”

Tight muscles can pull your spine right back out of alignment after an adjustment. The sustained pressure of deep tissue massage relaxes those tense areas, helping your adjustments last longer and reducing the need for constant visits. When your muscles are balanced and relaxed, your body holds onto alignment better, meaning fewer flare-ups, less discomfort, and more freedom in your daily movements.

2. It Reduces Muscle Guarding

When we experience pain, our bodies protect themselves by tightening up—that’s called guarding. Massage helps loosen that guarding reflex, allowing your chiropractor to make more effective adjustments with less muscle resistance.

3. It Increases Your Range of Motion

Muscles, fascia, and scar tissue can restrict how far your joints can move. Deep tissue work loosens these restrictions, making it easier to move, stretch, bend, and live pain-free. With improved flexibility and mobility, everyday activities—like reaching for a shelf, tying your shoes, or going for a hike—start to feel effortless again. It’s about restoring ease and confidence in the way your body moves.

4. It Eases Nerve Compression

Muscle tension can pinch nerves, causing tingling, numbness, or shooting pain. Massage helps release the pressure around those nerves, supporting healthier movement and reducing muscle pain.

5. It Speeds Up Healing

Deep tissue massage promotes blood circulation and lymphatic drainage and speeds up the healing process. That means more oxygen and nutrients reach the muscles, and waste products (such as lactic acid) are flushed out faster. If you’ve been dealing with a sports injury or chronic muscle tension, this can seriously speed up your recovery time.

6. It Supports Injury Prevention

Balanced muscles are strong muscles. By regularly releasing tight spots and improving mobility, you’re less likely to suffer sprains, strains, or overuse injuries—especially if you’re into running, hiking, or any kind of sport.

The Bend Lifestyle – Perfect for Massage And Chiropractic Combo

Living in Central Oregon means your body is working hard—whether you’re scaling Smith Rock, skiing in fresh powder, or chasing your pup through Drake Park. Here’s how regular massage therapy supports athletic performance and your active lifestyle.

Outdoor Adventurers

Hiking, mountain biking, kayaking—these are great for the soul but tough on the body. Quads, glutes, and back muscles often carry the brunt of the work. Deep tissue massage helps release built-up muscle tension so you can stay mobile and injury-free.

Remote Workers and Desk Sitters

Hours at the computer often mean tight hips, rounded shoulders, and “tech neck.” Massage loosens the deep postural muscles affected by sitting and helps reset your body to a healthier, more upright position. Over time, this can lead to better circulation, fewer headaches, and a noticeable drop in that end-of-day fatigue that seems to settle into your back and neck.

Stressed-Out Minds

Chronic stress leads to tense muscles and poor sleep. Massage helps your body flip out of “fight-or-flight” mode and into “rest-and-digest,” reducing cortisol, calming the nervous system, and promoting deeper relaxation.

Posture Rebuilders

If you’re working on standing straighter and feeling stronger, massage is your secret weapon. It helps correct muscular imbalances—like tight pecs and weak upper back muscles—that sabotage good posture without you even realizing it.

What Happens During a Deep Tissue Massage at Total Body Chiropractic?

If you’ve never experienced a deep tissue massage—or had a negative one—you might wonder what it’s like. At Total Body Chiropractic in Bend, we do things differently. We prioritize making you feel safe, heard, and comfortable every step of the way. It’s not about pushing through pain—it’s about collaborating with your body to release tension in a way that feels helpful, not punishing.

A male massage therapist performing deep tissue massage on the lower back of a male patient.

Step 1 – Personalized Assessment

Before anything starts, we’ll talk about your goals, your pain, and your movement patterns. Our team creates a tailored care plan that may combine chiropractic adjustments, massage, and even movement education.

Step 2 – Targeted Treatment

Our licensed massage therapists are trained in advanced techniques that go far beyond your average back rub. They’ll use their understanding of anatomy and movement to focus on the muscles that need the most attention.

Communication is key. You’ll never be left gritting your teeth through unbearable pressure—we check in frequently to make sure you’re comfortable.

Step 3 – Post-Massage Care

After your session, you’ll receive simple tips to extend the benefits. That might include hydration, stretches, posture exercises, or recommendations for when to return to your daily activities. Think of this as a collaboration, not just a treatment.

Why It’s Worth It

The truth is that you shouldn’t have to “just live with it.”

Tension, pain, stiffness, and reduced mobility—these issues gradually diminish your quality of life. However, they are not inevitable. With proper care, your body can heal, recover, and feel better than it has in years.

Chiropractic care gets your body back in alignment. Massage therapy keeps it there. Together, they don’t just manage pain—they help prevent it.

Ready to Feel Like You Again?

At Total Body Chiropractic in Bend, Oregon, we’re all about helping you feel good in your body again—whether you’re recovering from an injury, managing chronic tension, or just want to stay active and pain-free for the long haul.

We believe in whole-body healing, not band-aid solutions. That’s why we offer integrated care that’s tailored to your lifestyle, goals, and long-term health.

Take the next step.

Book your deep tissue massage or chiropractic consultation today, and let’s build a wellness plan that helps you move better, feel stronger, and live fully—right here in beautiful Bend.