A family goes hiking in a forest in Bend. Oregon.

5 Chiropractor-Approved Activities for the Summer

Summer is finally here, bringing warm weather, sunshine, and plenty of opportunities to get outside and enjoy some fun physical activities. However, it’s important to choose activities that are good for your body and won’t cause injury or strain. As a chiropractor, I’m often asked what types of summer activities I recommend to my patients. Here are some of my top picks for enjoyable summer fun.

1. Swimming

Swimming is an excellent low-impact exercise that works your whole body without putting excessive strain on your joints and spine. Whether you opt for swimming laps at your local pool or just enjoying some relaxing time floating and playing in the water, swimming is a fantastic way to get fit and build strength and endurance while minimizing impact. The buoyancy of the water helps take pressure off your joints, muscles, and vertebrae.

2. Hiking

Getting out for a hike on a scenic trail is one of the best ways to enjoy the beauty of summer while also treating yourself to a excellent workout. Hiking works your legs, core, and cardiovascular system. Just be sure to wear proper footwear with good traction and arch support to avoid straining your feet, ankles, and knees. Proper hiking posture is also key – keep your shoulders back and spine straight as you walk to avoid rounding of the back. Using trekking poles can also help take some strain off your back.

3. Kayaking/Canoeing

These water sports provide a unique physical workout by exercising your core, arms, shoulders and back through the paddling motion. Kayaking and canoeing are low impact on your joints while still improving strength, endurance, and balance. Proper form and posture are important to avoid back strain. Make sure your back is straight and you’re engaging your core as you paddle.

4. Cycling

Biking is a fun family-friendly activity that is also an excellent low-impact workout to help build strength and endurance in your legs. Be sure your bike is properly fitted to your body and that your posture is upright rather than hunched over to avoid back strain. Wearing a helmet is also crucial. Choose paved bike trails or paths without too many hills at first to work your way up gradually.

5. Yoga/Pilates

These mind-body practices combine stretching, strength, and balance work in a low-impact way that is easy on the joints and spine. Taking a yoga or Pilates class outside in a park is the perfect way to get exercise while also connecting with nature. The strengthening and stretching involved in yoga and Pilates can help improve flexibility, balance, core strength and posture – all things chiropractors in Bend love to see.

The common thread with all of these activities is that they get you moving and active without excessive impact, jumping, or high strain on your joints and spine. That’s the key for summer exercise. You want to have fun, get outside, and challenge yourself physically – but not at the risk of injuring your back, neck, or core.

As with any exercise program, it’s important to start slowly and gradually increase intensity and duration. Listen to your body and don’t overdo it if you are feeling excessive pain or strain anywhere. Proper form and posture are essential for any of these activities in order to avoid injury.

Why Regular Chiropractic Care is Important in Summer

Summer is a time when many people become more physically active, engaging in various outdoor activities, sports, and recreational pursuits. While this increased activity can be beneficial for overall health and well-being, it can also put additional stress on the body, particularly the musculoskeletal system. This is where the importance of continuing chiropractic care during the summer months comes into play.

Chiropractic care is a holistic approach to health that focuses on the relationship between the body’s structure, primarily the spine, and its function. By addressing spinal misalignments and joint dysfunction, your Bend chiropractor aims to alleviate pain, improve mobility, and promote overall well-being. During the summer, when our bodies are subjected to increased physical demands, maintaining proper spinal alignment and joint function becomes even more crucial.

One of the primary reasons to continue chiropractic care during the summer is injury prevention. As we engage in activities like hiking, swimming, gardening, or playing sports, our bodies are put under additional stress. Misalignments in the spine or imbalances in the musculoskeletal system can increase the risk of injuries, such as sprains, strains, or even more severe conditions like herniated discs. Regular chiropractic adjustments can help maintain proper spinal alignment, reduce stress on the joints, and enhance overall body mechanics, which can prevent these types of injuries.

Furthermore, chiropractic care can also aid in recovery from existing injuries or chronic conditions. Summer activities may exacerbate existing issues, such as back pain, neck pain, or joint discomfort. By addressing the underlying causes of these conditions through spinal adjustments, soft tissue therapy, and other techniques, your chiropractor in Bend can help alleviate pain and promote healing, allowing individuals to enjoy their summer activities without significant discomfort.

Chiropractors employ a variety of techniques and treatment options to keep the body in tune during the summer months. Some of these include:

  1. Spinal adjustments: This is the cornerstone of chiropractic care, where your Bend chiropractor uses precise, controlled movements to restore proper alignment and mobility to the spine and joints.
  2. Soft tissue therapy: Techniques like massage, trigger point therapy, and myofascial release can help relieve muscle tension, improve circulation, and promote healing.
  3. Exercise and rehabilitation: Your chiropractor in Bend often provides guidance on specific exercises and stretches to improve strength, flexibility, and overall functional movement patterns.
  4. Nutritional counseling: Proper nutrition plays a crucial role in maintaining overall health and aiding recovery. Your Bend chiropractor may provide nutritional advice to support the body’s healing process.
  5. Lifestyle recommendations: Your chiropractor may offer suggestions on ergonomics, posture, and other lifestyle factors that can help prevent injuries and promote overall well-being.

By incorporating chiropractic care into summer routines, you can take a proactive approach to maintaining your musculoskeletal health, reducing the risk of injuries, and ensuring that you fully enjoy the activities you love without being sidelined by pain or discomfort.

So, get out there and savor all the warmth and sunshine summer has to offer! Just be smart about your activity choices and keep your back, neck, and core in great shape. Enjoy your summer!

Two mountain bikers in a forest in Bend, Oregon.

Home Sweet Healing: Harnessing the Benefits of Exercise in Chiropractic Therapy

In Central Oregon, where outdoor activities are abundant and physical fitness is highly valued, chiropractic care plays a crucial role in maintaining overall well-being. Seeing a chiropractor regularly is essential for addressing any existing issues with pain, posture, or mobility. However, the benefits of chiropractic care can be further enhanced by incorporating prescribed exercises into one’s daily routine at home. This combination of professional care and self-management ensures that individuals in Bend can effectively manage their spinal health, allowing them to fully enjoy the active lifestyle that defines this picturesque region.

Your chiropractor in Bend, Oregon can offer a treatment plan aimed at addressing pain, improving posture, and enhancing overall well-being. Here’s a concise overview of how your Bend chiropractor can help you achieve wellness and pain relief through effective chiropractic care:

  • Pain Management: Chiropractors specialize in diagnosing and treating musculoskeletal disorders, including back pain, neck pain, headaches, and joint discomfort. Through manual chiropractic adjustments, soft tissue therapies, and rehabilitative exercises, they aim to alleviate chronic pain without the need for medication or surgery. In a place where outdoor activities are popular, your chiropractor in Bend can help individuals manage pain effectively, allowing them to maintain an active lifestyle.
  • Posture Correction: Poor posture is a common issue, often stemming from prolonged sitting, improper ergonomics, or muscular imbalances. Your chiropractor can assess posture and spinal alignment, identifying areas of imbalance or tension. Through spinal adjustments, corrective exercises, and other chiropractic techniques, they work to realign the spine, improve posture, and relieve associated discomfort. Your chiropractor in Bend plays an important role in restoring alignment and promoting spinal health for outdoor enthusiasts may experience postural strain from activities like hiking and skiing.
  • Preventive Care: Chiropractic doctors emphasize preventative care to maintain optimal health and prevent future injuries. By addressing underlying issues, improving spinal mobility, and promoting proper biomechanics, chiropractic work can help individuals reduce the risk of recurrent pain or dysfunction. Through education on lifestyle modifications, ergonomic principles, and home exercises, your Oregon chiropractor empower patients to take an active role in their overall health and well-being. Preventive chiropractic care can support longevity and enjoyment of outdoor pursuits for residents of Bend.
  • Holistic Approach: Your chiropractor in Bend, Oregon, often adopt a holistic approach to health, considering the interconnectedness of the body, mind, and environment. They may incorporate additional natural healing therapies such as nutritional counseling, stress management techniques, or lifestyle modifications to address underlying factors contributing to pain or discomfort. By addressing the root cause of health issues and promoting overall wellness, your chiropractor helps individuals achieve long-term vitality and resilience. In Bend‘s community-oriented culture, your chiropractor serves as a partner in holistic health, supporting individuals in achieving their health goals and embracing an active, healthy lifestyle.

Living with back, neck, or hip pain can significantly impact daily life, but incorporating regular exercises recommended by a chiropractor can help alleviate discomfort and improve overall mobility. It’s vital to maintain a healthy spine and joints to fully enjoy the beautiful surroundings. Here, we’ll explore a variety of exercises tailored to target different areas of the body, recommended by your chiropractor in Bend, Oregon, to be performed at home.

A man sits at home on a yoga mat doing neck stretches as part of a chiropractic treatment plan prescribed by his chiropractor in Bend, Oregon.

1. Back Exercises:

  • Pelvic Tilts: Lie on your back with knees bent, feet flat on the floor. Gently tilt your pelvis upward, flattening the lower back against the floor, then release. Repeat 10-15 times.
  • Bridge Exercise: Lie on your back, knees bent, feet hip-width apart. Lift your hips towards the ceiling, forming a straight line from shoulders to knees. Hold for a few seconds, then lower down. Aim for 10 repetitions.
  • Cat-Cow Stretch: Start on all fours, arch your back up towards the ceiling (cat), then drop your belly towards the floor while lifting your head and tailbone (cow). Alternate between the two positions for 10-15 repetitions.

2. Neck Exercises:

  • Neck Stretch: Sit or stand tall, slowly tilt your head towards one shoulder until you feel a gentle stretch along the opposite side of your neck. Hold for 15-30 seconds, then switch sides.
  • Neck Rotation: Turn your head to one side as far as comfortable, hold for a few seconds, then return to center. Repeat on the other side. Aim for 10 repetitions on each side.
  • Chin Tucks: Sit or stand with good posture, gently tuck your chin towards your chest, creating a double chin. Hold for a few seconds, then release. Repeat 10-15 times.

3. Hip Exercises:

  • Hip Flexor Stretch: Kneel on one knee, with the other foot planted in front. Lean forward, keeping your back straight, until you feel a stretch in the front of your hip. Hold for 15-30 seconds, then switch sides.
  • Hip Abduction: Lie on your side, with legs straight. Lift your top leg towards the ceiling, keeping it straight, then lower it back down. Aim for 10-15 repetitions on each side.
  • Clamshell Exercise: Lie on your side with knees bent, stack your hips and shoulders. Keeping your feet together, open your top knee towards the ceiling, then close it. Repeat 10-15 times on each side.

4. Overall Mobility Exercises:

  • Spinal Rotation: Sit on a chair or the edge of your bed, cross your arms over your chest. Twist your upper body to one side, then the other, keeping your hips facing forward. Repeat 10-15 times on each side.
  • Standing Forward Bend: Stand with feet hip-width apart, slowly bend forward from the hips, reaching towards the floor or shins. Hold for 15-30 seconds, then slowly return to standing.
  • Pelvic Clock: Lie on your back with knees bent, engage your core muscles. Imagine your pelvis as the center of a clock and slowly tilt it towards each number, starting at 12 o’clock and moving around clockwise. Repeat 5-10 times in each direction.

Regularly performing these exercises at home can complement chiropractic treatments and help alleviate back, neck, and hip pain, improving overall mobility and quality of life. Remember to consult with a chiropractor or healthcare providers before starting any new exercise routine, especially if you have pre-existing health conditions or sports injuries. In Bend, Oregon, where an active lifestyle is cherished, incorporating these exercises can enhance well-being and enjoyment of outdoor activities amidst the picturesque landscapes. Make your first appointment with our chiropractic team at Total Body Chiropractic today so we can help you live your best life!

16 Questions to Ask a Chiropractor in Bend, Oregon

Navigating chiropractic care in Bend, Oregon, can be overwhelming, especially when faced with a myriad of options. Your health and well-being are paramount, making it essential to choose a Bend chiropractor who best suits your needs. To streamline your decision-making process and ensure you receive the quality care you deserve, we’ve curated a comprehensive list of 10 essential questions to ask a chiropractor in Bend, Oregon. From qualifications to treatment approaches, these questions will empower you to make an informed choice and embark on your journey to optimal health and vitality.

1. What Qualifications and Experience Do You Have?

Before entrusting your health to any chiropractor in beautiful Central Oregon, it’s vital to inquire about their qualifications and experience. Ask about their educational background, certifications, and how long they’ve been practicing in Bend, Oregon. A chiropractor with extensive experience and a solid educational foundation is more likely to provide effective care.

2. How Do You Approach Treatment Plans?

Understanding a chiropractor‘s treatment approach is essential for ensuring it aligns with your preferences and needs. Inquire about their philosophy on chiropractic care and how they tailor treatment plans to individual patients. Whether you prefer traditional spinal adjustments or are interested in alternative techniques, clarity on their approach is crucial.

3. Can You Explain the Techniques You Use?

Chiropractors utilize various chiropractic techniques to address spinal issues and promote overall wellness. Ask for detailed explanations of the techniques they employ and how they can benefit your specific condition. Whether it’s spinal manipulation, massage therapy, or specialized exercises, understanding the methods used can help you make an informed decision.

4. What Conditions Do You Typically Treat?

Chiropractors can assist with a wide range of musculoskeletal issues, from back and neck pain to knee pain and sports injuries. Inquire about the specific conditions they frequently treat and their success rates in addressing them. Whether you’re seeking relief from chronic pain or rehabilitation after an injury, knowing their expertise can guide your decision.

5. Are X-Rays or Diagnostic Tests Necessary?

Diagnostic tests such as X-rays can provide valuable insights into your condition and aid in developing an effective treatment plan. Ask whether the chiropractor utilizes diagnostic tests and how they incorporate the results into your care. Clear communication regarding diagnostic procedures ensures comprehensive evaluation and personalized treatment.

6. How Do You Address Patient Comfort and Safety?

Feeling comfortable and safe during chiropractic treatment is paramount for a positive experience. Inquire about measures the chiropractor takes to ensure patient comfort and safety. Whether it’s ergonomic equipment, gentle techniques, or clear communication, prioritizing your overall health is a sign of a reputable practitioner.

7. What Lifestyle Recommendations Do You Provide?

Chiropractic work often extends beyond spinal adjustments to encompass holistic lifestyle recommendations. Ask about additional therapies, exercises, and lifestyle modifications they recommend to enhance your well-being. Whether it’s ergonomic tips for desk workers or nutritional guidance, your chiropractor in Bend offers comprehensive care to address your health goals.

8. How Do You Handle Emergency Situations?

While rare, emergencies can occur during chiropractic treatment. Inquire about the chiropractor‘s protocols for handling emergencies and their access to medical resources. Whether it’s on-site emergency equipment or established procedures for referral to medical professionals, preparedness instills confidence in their practice.

9. Are There Any Potential Risks or Side Effects?

As with any medical treatment, chiropractic care carries potential risks and side effects. Ask about common side effects associated with their techniques and how they mitigate risks. Whether it’s temporary soreness after an adjustment or rare complications, transparency regarding potential outcomes is essential.

10. What Is Your Approach to Follow-Up Care?

Maintaining spinal health often requires ongoing care beyond initial treatment. Inquire about the chiropractor‘s approach to follow-up care and their recommendations for long-term wellness. Whether it’s periodic adjustments for lower back pain, rehabilitative exercises, or lifestyle modifications, proactive management fosters lasting results.

11. How Do You Collaborate with Other Healthcare Providers?

Collaboration with other healthcare providers can enhance the effectiveness of chiropractic care, especially for complex conditions. Ask about their willingness to collaborate with your primary care physician or specialists. Seamless communication ensures integrated care and optimal outcomes for better health.

12. How Do You Stay Updated on Advances in Chiropractic Wellness?

The field of chiropractic care is continuously evolving with new techniques and research findings in neuromusculoskeletal medicine. Inquire about the chiropractor‘s commitment to continuing education and staying updated on advancements in the field. Whether it’s attending seminars, participating in workshops, or staying abreast of relevant literature, ongoing learning is a hallmark of excellence.

13. Is Chiropractic Care Suitable for Everyone?

Chiropractic care is generally safe and beneficial for individuals of all ages, but certain conditions or medical histories may warrant caution. Before beginning treatment, it’s essential to consult with a qualified chiropractor in Bend to assess suitability and discuss any potential risks. Chiropractors evaluate factors such as existing health conditions, medications, and previous injuries to determine the appropriateness of care. While rare, some individuals with specific medical conditions may require modifications to treatment or alternative therapies.

14. How Soon Can I Expect to Experience Relief?

The timeline for experiencing relief from effective chiropractic care varies depending on factors such as the nature of your condition, its severity, and your body’s response to treatment. While some individuals may experience immediate improvement, others may require multiple sessions to achieve lasting results. It’s essential to communicate openly with your chiropractor about your progress and any changes in symptoms. Additionally, adhering to recommended treatment plans and incorporating any prescribed exercises or lifestyle modifications can expedite the healing process.

15. Are There Any Exercises or Stretches I Can Do at Home?

In addition to in-office treatments, chiropractors often recommend exercises and stretches to complement care and promote long-term wellness. Ask your chiropractor for personalized recommendations based on your condition and goals. These exercises may focus on improving flexibility, strengthening muscles supporting the spine, or enhancing posture. Consistency with home exercises can augment the benefits of chiropractic adjustments and contribute to overall spinal health. Your chiropractor in Bend can demonstrate proper technique and provide guidance on incorporating exercises into your daily routine.

16. How Can Chiropractic Care Help with Sports Injuries?

Chiropractic care can play a valuable role in managing and preventing sports injuries by addressing musculoskeletal imbalances, enhancing mobility, and promoting optimal function. Through tailored treatment plans and rehabilitation strategies, chiropractors can help athletes recover from injuries, improve performance, and reduce the risk of future injuries. Techniques such as spinal adjustments, soft tissue therapy, and corrective exercises can target specific areas of concern and support athletic goals. Additionally, chiropractors may provide guidance on injury prevention strategies, proper biomechanics, and optimizing athletic performance.

Chiropractic care is an important part of a healthy lifestyle, just like eating well and exercising. By addressing the root causes of pain and discomfort, your Bend chiropractor can help you achieve optimal spinal health and overall well-being. From reducing pain and improving mobility to enhancing function and promoting preventive care, chiropractic treatments offer numerous benefits. By incorporating chiropractic care into your lifestyle, you can experience long-term improvements in physical health, emotional well-being, and quality of life. Whether seeking relief from specific ailments or striving for proactive wellness maintenance, chiropractic care empowers individuals to live their best lives. Make your first appointment with our office in Bend today so we can help you live your best life.

African American male runner sits on gravel path holding his Achilles tendon in pain from a running injury.

From Stress Fractures to Strains: Speeding Up Recovery with Shockwave Therapy

In the world of sports and fitness, injuries are almost par for the course. As athletes push their limits, the body sometimes responds with musculoskeletal injuries. Traditional sports medicine methods, while effective, often come with prolonged recovery periods. Enter shockwave therapy—a game-changing approach that’s revolutionizing rehabilitation for sports and overuse injuries. Let’s dive deep into this transformative treatment.

Decoding Shockwave Therapy

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

Shockwave therapy, also known as extracorporeal shock wave therapy (ESWT), is a non-invasive therapeutic technique. Your chiropractor uses as handheld device that emits high-energy acoustic waves, which are transmitted through the skin and into the injured soft tissues of the affected area. These sound waves stimulate healing, reduce pain, and promote cellular repair and growth.

The principle is fascinating. The body, when subjected to these shockwaves, responds with increased metabolic activity around the pain site. This accelerates the healing process by increasing blood flow and stimulating cell regeneration.

h2: Why Shockwave Therapy is Making Waves in Sports Rehabilitation

The adoption of shockwave therapy in sports rehabilitation owes to its myriad of benefits:

  • Speedy Recovery: It accelerates the body’s self-healing mechanisms.
  • Non-Invasive Treatment: No surgeries, no incisions. Just a handheld device that sends waves through the skin.
  • Minimized Reliance on Medication: Often reduces or eliminates the need for painkillers, anti-inflammatory drugs or steroid injections.
  • Few Side Effects: Apart from minor discomfort or redness, patients usually don’t experience side effects.

Targeted Treatment: Sports and Overuse Injuries Shockwave Can Tackle

Tennis and Golfer’s Elbow

Female tennis player on a clay tennis court holding her elbow in pain from overuse injury.

Medically termed as lateral and medial epicondylitis, tennis elbow and golfer’s elbow are common sports injuries. The overuse of forearm muscles results in pain and inflammation at the elbow joint. Shockwave therapy focuses on these pain points, promoting healing and reducing inflammation. The shockwaves stimulate collagen production, an essential component for tendon repair.

Plantar Fasciitis

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

Runners and jumpers often complain of heel pain, attributed to plantar fasciitis. This inflammation of the fibrous tissue along the bottom of the foot can be stubborn. But with shockwave therapy, there’s hope. The therapy stimulates blood flow in the injured area, which in turn accelerates tissue repair and cellular growth and results in pain relief.

Achilles Tendinitis

Close up view of a male runner's lower legs as he bends over to grab his achilles tendon in pain.

This is the inflammation of the Achilles tendon, the thick band connecting calf muscles to the heel bone. Persistent strain from running or jumping can cause this painful musculoskeletal condition. Shockwave therapy, when applied, can break down injury-induced calcifications in the tendon, offering relief and fostering tendon healing.

Prepping for a Shockwave Therapy Session: What to Expect

A chiropractor applies shockwave therapy to a patient's heel to treat plantar fasciitis.

Venturing into the realm of shockwave therapy? Here’s a glimpse into what awaits:

Pre-Treatment Consultation

Before starting treatment, patients typically undergo an evaluation. This helps the chiropractor understand the nature and extent of the injury. They might also discuss medical history to ensure shockwave therapy is a suitable non-surgical treatment.

During the Session

The actual procedure is relatively short, often lasting 5-10 minutes. A gel is applied to the treatment area, ensuring the shockwaves are efficiently transmitted. The handheld device is then placed against the skin, sending pulses to the injured tissues. While there might be some discomfort, it’s typically bearable and lasts only during the session.

Post-Treatment Recommendations

Post-procedure, patients are usually advised to rest the treated area and avoid strenuous exercise for a few days before getting back to daily activities. While some might experience immediate relief, others might need a few sessions before discerning significant improvements.

Shockwave Therapy Considerations

Shockwave therapy, while beneficial, is not a one-size-fits-all solution. It’s important to discuss this treatment option with your chiropractor.

  • Understand the Limits: While shockwave treatment can address many sports injuries, it might not be the solution for all conditions.
  • Adhere to Advice: Follow post-treatment recommendations for optimal results.

EPAT shockwave therapy stands as a testament to the power of medical innovation. It offers a non-invasive, effective treatment to the age-old problem of overuse injuries and helps athletes of all types get back to the sports they love more quickly. Contact us at Total Body Chiropractic today to learn how shockwave therapy can benefit you.

Shockwave Therapy FAQs:

  1. Is shockwave therapy suitable for all age groups?
  • Generally, yes. However, its appropriateness can depend on individual health conditions and the specific injury. Always consult with a therapist before beginning treatment.
  1. How many sessions of shockwave therapy might I need?
  • The number of sessions varies based on the injury’s severity. Some might need as few as three, while others might require more.
  1. Are there any long-term side effects of shockwave therapy?
  • Currently, no long-term side effects have been identified. However, some might experience temporary redness or swelling post-treatment.
  1. Can shockwave therapy prevent future injuries?
  • While it can effectively treat existing injuries and strengthen tissues, it’s essential to combine therapy with proper training and exercises to minimize future injury risks.
  1. How soon after an injury can I start shockwave therapy?
  • It’s best to consult with a therapist. In some cases, immediate treatment might be beneficial, while in others, it’s advisable to wait.


Woman sitting at a desk with bad posture looking at her mobile phone.

Unraveling the Mystery: Can a Chiropractor Help with Posture?

Our body’s posture is a silent communicator, speaking volumes about our health and confidence. Have you ever asked yourself, “Can a chiropractor help with posture?” The answer is a resounding yes. Posture matters, and chiropractors are skilled healthcare professionals who can significantly assist in improving posture and overall spinal health.

Chiropractic care can be a key solution to rectify posture issues resulting from our modern lifestyles. In this article, we explore the benefits of chiropractic treatment and how it can positively impact spinal alignment and posture.

Posture Problems: A Modern Day Epidemic

Woman sitting with bad posture at a desk at home while looking at her mobile phone.

The modern lifestyle, replete with hours spent hunched over computers, slouched in front of the TV, or peering down at smartphones, has led to an epidemic of posture problems such as back and neck pain. The “text neck” or “computer posture” is more prevalent now than ever before.

These habitual patterns in daily life can cause imbalances in our musculoskeletal system, leading to discomfort, fatigue, and even chronic health problems. Let’s delve deeper into the root causes of bad posture and understand why it is crucial to address these issues.

The Impact of Poor Posture

Poor posture doesn’t just affect your appearance; it can have serious health implications. It may lead to chronic neck, shoulder, and back pain, disrupt blood circulation, impair lung function, and even affect your mood.

Prolonged poor posture can contribute to degenerative arthritis and disc disease, spinal curvature, and weak muscles. The human body is designed for movement, and sedentary habits coupled with poor posture can severely impede its natural function.

Chiropractic Intervention: The Posture Solution

How exactly can a chiropractor help with posture? Chiropractors are trained in detecting and correcting misalignments and joint mobility issues with hands-on manipulation techniques.

Their holistic approach can improve your posture, enhance body function, reduce pain, and promote overall wellness. A chiropractor can guide you on a corrective course to better posture through personalized treatment plans tailored to your specific needs.

How a Chiropractor Can Improve Your Posture

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

1. Posture Assessment

When you first visit a chiropractor, they’ll perform a comprehensive posture assessment. This involves a visual evaluation, a review of your medical history, and may include digital posture analyses.

By thoroughly understanding your posture issues, the chiropractor can create an effective treatment plan. The goal is not just immediate pain relief but long-term postural correction and improved overall health.

2. Chiropractic Adjustments

The core of chiropractic treatment lies in chiropractic adjustments or spinal manipulations. By applying targeted pressure on key parts of the spine, a chiropractor can help realign your vertebrae, alleviating chronic pain and discomfort caused by postural stress.

Over time, these spinal adjustments help reinforce correct posture, allowing your body to naturally maintain a healthier stance.

3. Posture Corrective Exercises

Chiropractors often supplement adjustments with posture corrective exercises. These exercises, custom-made to fit your needs, strengthen your postural muscles and help maintain the correct alignment.

With consistent practice, these exercises enable you to proactively manage and improve your posture outside of the chiropractic office.

Maintaining Good Posture

Once you’ve begun your journey to correct your posture, it’s crucial to maintain it. Regular chiropractic visits are an integral part of this journey. A chiropractor not only corrects improper posture but also provides guidance and strategies for maintaining it.

Consistent practice of prescribed exercises, mindfulness about your posture during daily activities, and a healthy lifestyle all contribute to sustaining proper posture. Remember, achieving a healthy posture is a journey, not a destination.

Regular Follow-ups

A chiropractor is your ally in the journey to good posture. Regular follow-ups will ensure your progress is monitored, adjustments are made as needed, and new issues are caught early. Regular chiropractic care can thus be instrumental in maintaining optimal posture and spinal health.

Lifestyle Modifications

Besides chiropractic care, certain lifestyle modifications can help you maintain good posture. These may include ergonomic adjustments to your workspace, regular physical activity, yoga, pilates, and mindfulness about maintaining correct posture throughout the day.


  1. Can a chiropractor help with posture for all age groups? Yes, experienced chiropractors can help improve posture for people of all age groups. Whether it’s a child developing postural habits or an adult suffering from chronic posture-related pain, chiropractic care can be an effective solution.
  2. How often should I visit a chiropractor for posture issues? The frequency of visits depends on your specific condition and the chiropractor‘s treatment plan. Some might require weekly visits, while others might benefit from monthly appointments.
  3. Does chiropractic care for posture correction cause any pain? Chiropractic adjustments are generally painless. However, some discomfort might be felt, especially if the body has been in a misaligned state for a long time. The discomfort fades as your body adapts to the adjustments.
  4. Can a chiropractor help with posture-related headaches? Yes, poor posture can often lead to tension headaches due to increased muscle strain in the neck. Chiropractors can address this issue by improving your posture and providing relief from these headaches.
  5. What other health benefits can I expect from improved posture? Improved posture enhances breathing, circulation, digestion, and even boosts mood and energy levels. It reduces the risk of musculoskeletal issues and contributes to better overall health and wellness.

Make an appointment today with our chiropractic clinic in Bend for an assessment of your posture.

Top Ways to Reduce Pain in the Spine


Back pain is a frequent health problem. According to this study, eight out of ten Americans experience back pain at a certain point in life, typically in the lower back. You might have strained it while doing yard chores or housework. Or your back pain might be due to sports injury or a persistent illness like ankylosing spondylitis or arthritis.

You must consult a doctor or physical therapist if back pain develops or worsens. The same is true of persistent discomfort. There is no one size fits all treatment for back pain. Pain can strike anywhere in the spine or nearby muscles, and its frequency and intensity might vary considerably.

Back pain might signify physical stress that needs immediate attention because the spine is the protective covering that encases the most vital nervous system components. Back pain, if left unchecked, might result in irreversible spine or nerve damage.

Types of Pain in and Around the Spine

Woman holding her lower back with back pain.

Acute or chronic back pain can occur in any form. Acute pain typically causes symptoms that are immediate and transient. However, chronic pain keeps returning over time and might be unpredictable, making daily tasks challenging.

The more typical types of back pain are listed below:

Acute Pain

Acute pain, sometimes referred to as short-term discomfort, can persist for a day or as long as four weeks. People link acute pain to a specific incident or injury, like moving a big box, tripping, or bending improperly while doing yard chores.

Often, acute pain will disappear when the muscles recover or the swelling decreases. However, you must consult a doctor if the pain is severe or if it interferes with your daily activities.

Subacute Pain

Subacute pain might linger for four to twelve weeks. You must consult a doctor to determine if the issue will resolve on its own or if it will likely result in persistent discomfort.

Chronic Pain

Chronic pain continues for more than 12 weeks. This pain can range from a sharp stabbing sensation in some situations to a chronic dull aching or a string of flare-ups. Chronic pain has a damaging effect on the psyche and can be crippling if not addressed.

Unfortunately, it can be challenging to identify the root cause of chronic pain. Chronic pain may last long after your body has healed from visible damage in some cases. Pain management becomes the main objective when you fail to identify the cause of the pain.

Top Treatment Types

Chiropractor working on the upper back of a patient.

Chronic back pain can be excruciating. Therefore, to treat severe pain, we will discuss some of the most effective treatments to reduce inflammation, muscle tension, and back pain.

Spinal Decompression Therapy

Spinal decompression therapy uses a traction table or other motorized equipment to stretch the spine and to relieve leg or back pain. Nonsurgical decompression therapy is the name of this procedure.

It is also a practical therapeutic choice for people who suffer from the following:

The fundamental spinal traction technique used by chiropractors, osteopathic physicians, and other qualified healthcare practitioners for many years is the same one that spinal decompression devices employ.

Decompression therapy and traction treat bulging, deteriorating, or herniated discs to reduce pain and foster the best healing environment.

Spinal decompression is a form of traction therapy used on the spine to produce theoretical advantages, such as:

  • Creating a negative intradiscal pressure to encourage disc material that has herniated or bulged to retract or realign.
  • Lowering the disc’s pressure to allow the infusion of nutrients and other elements to help the disc repair.

There are only minor side effects, such as a dull ache during the first few weeks while the spine adjusts to decompression and stretching. This therapy is generally safe and comfortable, putting the patient’s experience first.

Chiropractic Care for Bulging or Herniated Discs

A disc’s soft inner filling can occasionally swell and press on the painfully sensitive outer part of the spinal disc, causing it to bulge. Additionally, it has the potential to herniate from the shell and press against an adjacent nerve. In a herniated disc, the nucleus pushes through the annulus fibrosus.

Herniated and bulging discs can have various causes, signs, and treatments. Without proper care, unpleasant symptoms can develop when your nucleus is out of its natural place.

A chiropractor will determine its severity before starting chiropractic care for spinal issues. In addition to examining your spine’s overall health, they may also do several tests to assess your reflexes, sensation in your extremities, muscular strength or weakness, and range of motion.

A chiropractic adjustment might be able to treat your bulging disc if you’re generally healthy and don’t have any significant symptoms, underlying spinal diseases, or advanced spinal conditions. A session with a chiropractor can also help those suffering from fatigue, tension headaches, chronic shoulder pain, and muscle aches.

Chiropractic Care for Degenerative Disc Disease

The majority of those with degenerative disc disease are the elderly. It impacts their quality of life and capacity to engage in specific activities. The normal wear and tear of the spinal discs are the common causes of degenerative disc disease.

Chiropractic care is a popular choice among people with degenerative disc disease even though there are many alternative treatment options for this ailment since it can reduce release tension and spinal pain and increase spine flexibility.

These are some of the symptoms:

  • Pain that intensifies while sitting, twisting, lifting, or bending;
  • Chronic pain with periods of intense pain that could last days, weeks, or months
  • Pain that spreads to the buttocks, thighs, and backs of the legs or the arm, shoulder, and hand.
  • Back pain
  • Muscle Tension
  • Painful muscle spasms

Some people experience crippling pain from degenerative discs, which can vary in severity. Patients can choose various treatments to manage their pain and stop the spinal discs from suffering additional harm. Chiropractic care is among the best non-invasive methods for treating and assisting patients in regaining spinal function.

Chiropractic care for degenerative disc disease helps ease muscle tension, lessen spinal tissue inflammation, and increase the spine’s range of motion. Chiropractic care can also help to promote healing by reducing pressure on the spine’s discs.

Chiropractic Care for Sciatica

Sciatic nerve compression is the primary cause of sciatica. Spinal tumors, pregnancy and childbirth, herniated or bulging discs, lumbar spine subluxations, and non-spinal conditions like constipation and diabetes are among the spinal disorders known to cause sciatic nerve pain.

According to a study, more than 40% of adults get sciatica, causing muscle weakness and chronic pain. Mild1`1 sciatica pain goes on its own, but might require instant care in acute cases.

The following are some medical treatment options:

  • Pain medications
  • Physical therapy
  • Lifestyle adjustments
  • Surgery, in severe cases

The fact that you may visit a chiropractor for spinal pain surprises many people, but doing so is the most practical and quick course of action.

Chiropractors have received specialized training in the musculoskeletal system, which includes the bones, muscles, cartilage, joints, and tendons. Because of their specific training, chiropractors are the perfect choice to treat sciatica.

Furthermore, you do not need a recommendation to see a chiropractor, and insurance frequently pays for services. A chiropractor can locate the root cause of sciatica and cure it without using painkillers. The condition can have various reasons, each requiring a unique course of therapy.

Are Chiropractic Services and Spinal Decompression Therapy Effective?

Chiropractor working on the neck of a patient.

It can be challenging to believe that a non-invasive, safe, pain-free treatment exists to properly assist you in treating your chronic problems when steroid injection shots and pain medicines fail to lessen chronic back pain.

You can treat back pain effectively by using spinal decompression therapy. Unlike several chronic pain treatments, spinal decompression therapy and chiropractic services do not hurt. They are effective methods to treat pain and discomfort. Instead, the session will cause you to sense pressure and pull.

Sensors on the computerized table can identify which muscles are starting to stiffen up or resist stretching. These make it simple for the chiropractor to change the pressure applied to achieve the desired results. Most offices create a peaceful environment for their clients to make the procedure comfortable.

It takes about 30 minutes to complete one spinal decompression procedure. Most of the time, it takes more than a single session to benefit from this therapy fully.

Several studies and publications conducted over the years have proven the safety, effectiveness, and cost-efficiency of spinal decompression therapy and chiropractic services as therapies for reducing back pain and enhancing motion range.

Chiropractic care and spinal decompression therapy have demonstrated their ability to temporarily relieve pain and keep you pain-free in the long run.

Book an Appointment Today at Total Body Chiropractic

At Total Body Chiropractic, we provide a wide range of chiropractic procedures that can aid in managing chronic back pain in our patients. We use different treatments to reduce back pain, inflammation in muscles, swelling of tissues, and more.

Our treatments help reduce discomfort and make it easier for our patients to move. We have professionals who have received proper training in treating patients with chronic pain. Moreover, we ensure a comfortable and pain-free session that promises visible results. Book an appointment to treat your chronic pain today with our expert chiropractors!

How to Prevent Gardening Injuries

With April showers bringing May flowers, you’re in for a lot of gardening this season. You may even find yourself venturing into the yard in honor of Earth Day.

Before starting, remember that gardening is a significant undertaking and can even count as a workout, depending on that day’s chores. So, it’s important to treat this springtime activity like any other physical pastime and maintain your body with the best chiropractic care in Bend.

Potential Gardening Injuries

After staying inside this winter, your body may not be used to the exertion needed to care for the yard. And unused muscles can easily tire out, leading to aches, pains, and muscle strains. Common gardening injuries include:

Many of these conditions result from overuse, repetitive motion, or improper form and can be easily avoided.

Safety Tips for Gardening This Spring

You can prevent many gardening injuries with these easy steps before, during, and after your project:

  • Always warm up — Whether you take a brisk 10-minute walk or do some jumping jacks, warming up is extremely important for loosening up joints and muscles.
  • Stretch it out — Be sure to do easy, low-impact stretches after your warm-up and once you’ve completed your tasks for the day. Focus on your wrists, shoulders, arms, thighs, sides, and back.
  • Lift with your knees, not your back — When lifting objects, always bend your knees, keep your back straight, and your core engaged. If you need to turn, always use your feet to pivot towards the direction — don’t twist.
  • Stay hydrated — It doesn’t matter if it’s sunny, cloudy, or breezy. Your body will lose a lot of fluid while you’re working. Not to mention, water keeps your muscles, joints, and spinal discs lubricated.
  • Take frequent breaks — Don’t try to tackle the whole yard in one day! Taking breaks and completing select tasks each day can prevent overuse of muscles and repetitive stress injuries. Likewise, switching your positioning every 20 minutes can reduce the potential for strain.

Treat Your Gardening Injuries with the Best Chiropractic Care in Bend

You should expect some soreness after a hard day’s work. If the pain persists, it may be time to see a professional. Chiropractic care and massage therapy in Bend can reduce pain related to gardening. Chiropractic adjustments will address spinal misalignments that occur after hours bent over in the planting and weeding.

Your massage therapist in Bend uses techniques that release muscle tension to prevent spasms and decreases inflammation. If you’ve sustained an injury, massage therapy also increases blood flow to the affected area to encourage quick healing.

If you have pain or soreness from gardening, schedule a visit to our clinic to prepare your body for the rest of the season.

4 Common Spring Sports Injuries and How to Prevent Them

As the weather warms up, many of us are excited to participate in our favorite sports and activities. From softball, tennis, and golf leagues to leisurely runs, hikes, and bike rides, spring opens new doors for entertainment — and sore bodies. Chiropractic care and massage therapy in Bend are great options for keeping your body warmed up and maintained throughout the season.

Continue reading to learn how these services can prevent spring sports injuries and keep you off the sidelines.

Common Spring Sports Injuries

1. Sprains and Strains

Sprains and strains are the most common spring sports injuries in any activity. They occur when ligaments (sprains) or muscles and tendons (strains) become stretched or torn. Depending on the severity of your injury, symptoms typically include mild to severe swelling, bruising, and loss of mobility and stability.

2. Herniated Discs

Your spine is made up of vertebrae with small cushions to separate each bone, called discs. When a tear in the disc allows the jelly-like material to leak out, it leads to a bulging or herniated disc. A herniation is usually marked by local or radiating pain and a decreased range of motion. This condition is common in older golfers and athletes in contact sports, like football.

3. Tendonitis

Tendons are connective tissues that attach muscles to bones. Overusing certain tendons can lead to inflammation and pain, known as tendonitis. While tendonitis can occur in several places around the body, common forms of this condition include tennis elbow, baseball elbow, shin splints, and Achilles’ tendonitis.

4. Stress Fractures

Stress fractures are small breaks in weight-bearing bones from repetitive impacts, like running or jumping. This condition is extremely common when starting a new workout regimen or suddenly increasing intensity. Fractures can also occur with repetitive motions in pitching or rowing, but that is uncommon. Stress fractures can cause pain and tenderness but should resolve with rest.

Tips for Preventing Sports Injuries

Adequately preparing your body after a long winter indoors is essential for preventing injury. Here are some things you can do during the season for your safety:

  • Warm up for at least 5-10 minutes with stretching and cardio
  • Maintain proper equipment, especially supportive shoes
  • Start strength training and conditioning weeks before the season begins
  • Rest between games, matches, training, etc. to prevent overuse

How Chiropractic Care and Massage Therapy in Bend Can Treat Sports Injuries

Chiropractic care and massage therapy are two clear choices for athletes wanting to improve their abilities and reduce discomfort. For most sports injuries, misalignments in the spine lead to incorrect form, which often triggers further damage. So, regular adjustments allow you to play each game at your best.

Studies have even shown that these therapies can improve balance, agility, and response time because the body will move as it should. Not to mention, the massage therapist in Bend will relieve stiff muscles and release tension to increase flexibility and range of motion, allowing you to twist, bend and reach to your full potential.

If you happen to sustain a sports injury despite your best effort, the best chiropractic care in Bend can encourage quick and complete healing. Massage therapy promotes blood flow to the affected area, which is necessary for recovery, while chiropractic care returns your body to its proper position. Many patients even report pain relief as early as the first visit.

Before your season starts, make a trip to Total Body Chiropractic & Massage to get your body prepared for spring sports. We offer a list of comprehensive services that will help you feel your best and keep you off the bench this year.

6 Stretching Exercises for Desk Jockeys

You spend a lot of time sitting. From working 40 hours a week, driving, and spending time relaxing on the couch, the average adult will sit for about 13 hours a day. And without the proper posture, all that sitting can take a toll on your body, causing neck and back pain that leads to headaches, muscle spasms, and a slew of other issues.

Fortunately, getting therapy for back pain in Bend can help relieve the pressure and tension that comes from working a desk job. But to hold onto these adjustments, you’ll need to practice daily maintenance stretches. Your chiropractor for neck pain in Bend will offer individualized stretches for your problem areas.

Here are 6 additional exercises to practice throughout the day for different muscle groups – and you can even do them seated at your desk!

1. Neck Stretch

  • Seated in a neutral position, grab the bottom of your chair with your right hand.
  • Tilt your head to the left, bringing your ear toward your shoulder.
  • Hold this position for 10 to 30 seconds.
  • Repeat on the opposite side.

You can deepen your stretch by gently pressing down on your head with your left hand.

2. Shoulder Shrug

  • Sit in a relaxed position with your head forward.
  • Lift your shoulders toward your ears, while inhaling deeply.
  • Squeeze and hold for 2 seconds.
  • Then, roll your shoulders down and backwards on the exhale.
  • Complete 5 to 6 reps.
  • Repeat by rolling forward.

3. Spinal Twist

  • Sit up straight with your feet flat on the floor and your hips forward.
  • Place your left hand on the outside of your right knee and twist toward the right.
  • Hold for 3 to 5 breaths and exhale as you return to neutral.
  • Repeat on the opposite side.

You can use your right arm to brace the back of your chair and twist deeper.

4. Lumbar & Mid-Back Stretch

  • Scoot a little further than arms’ length away from your desk.
  • Sit up tall, looking forward with your arms extended straight overhead.
  • Gently bend forward and grab your desk.
  • Relax, breathe and hold this position for 10 to 30 seconds.
  • Repeat this exercise 3 to 5 times.

Adjust yourself as needed until you create a horizontal bridge from your desk to your chair.

5. Seated Hip Stretch

  • Sitting down, place your right ankle over your left knee.
  • Sit up tall and gently lean forward, being sure to hinge at the hips and keep your back straight.
  • Continue reaching with your torso until you feel the stretch in your right hip and glute.

Deepen your stretch by placing gentle pressure on your right leg with your hand.

6. Hamstrings

  • In a seated position, extend your legs at a 45-degree angle.
  • Gently bend toward your toes, keeping your back straight.
  • Hold this pose for 30 seconds.
  • Repeat the exercise 3 to 5 times.

or from standing…

  • Squeeze your glutes and brace your stomach.
  • Roll down vertebrae by vertebrae and try to touch your toes.
  • Hold for 3 to 5 breaths and roll back up vertebrae by vertebrae.

Don’t forget that even with these stretching exercises, you should take breaks to walk around for a few minutes each hour. Coupled with chiropractic care and massage therapy in Bend, these stretching exercises will keep you relaxed and pain-free! Come in for an adjustment at Total Body Chiropractic & Massage and get an individualized routine that will help you feel your best!

Senior Couple Exercising In Autumn Countryside During Covid 19 Lockdown

Chiropractic and Aging: Why It’s Important to Get Adjusted Regularly

With each passing year, it seems harder to get out of bed in the morning due to aching bones and joints and regular feelings of illness. And while these may seem like normal signs of aging, they can be reduced with exercise, nutrition, and chiropractic care. Plus, studies even show that people are living longer than ever – and more comfortably so.

Continue reading to learn how chiropractic care can help ease the effects of aging on the body and boost your wellness no matter your age!

How Do Our Bodies Change as We Age?

Every day we put wear and tear on our bodies, and the older we get, the harder it is for these bang-ups to repair themselves. Not to mention, free radicals from the sun, smoke, processed foods, and more lead to oxidative stress, which quickly degrades the body, especially when you’re older.

After a lifetime of bumps and bruises, your body will feel it in multiple ways:

  • Low back pain
  • Neck Pain
  • Stiff joints
  • Increased pressure on the vertebrae due to reduced fluid in the discs
  • Less bone density
  • Decreased muscle mass

And even if you didn’t prepare yourself with chiropractic care in your younger years, it’s not too late to address these issues!

Benefits of Chiropractic Care for Older Adults in Bend

Pain Management

Chiropractic adjustments address subluxations in the spine that are causing pain. These misalignments can sit on the nerves, which will lead to radial pain in the legs, arms, back, and shoulders. By easing these areas of tension and inflammation, you can feel enhanced comfort.

Increased Flexibility

Massage therapy and adjustments work together to increase your range of motion and flexibility and reduce stiffness that makes it hard to bend, twist, and play with the little ones in your life.

Better Balance and Coordination

Poor posture throws off your balance and increases the risk of falls in old age. These accidents can be more damaging to fragile bones, leading to broken hips, arms, and necks. By properly aligning your spine, you can experience better balance to catch yourself and maintain your center when you bend over or lose your footing.

Overall Wellness Boost

It’s no secret that as you get older, you become more susceptible to illness. Chiropractic care strengthens the connection between your brain and the rest of your body to enhance the immune response and speed up the recovery process.

Is Chiropractic Care Safe for Older Adults?

There is a misconception that chiropractic care is dangerous for older adults because of the high-impact adjustments needed to realign the musculoskeletal system. However, with your medical history and health conditions in mind, your chiropractor in Bend will make accommodations that are gentle yet helpful for your body. Common alternative techniques include the use of handheld instruments and a drop table, stretches, and massage therapy to account for the physical changes in your body.

If you are getting older and starting to feel the aches, pains, and muscle strains that come with passing time, then schedule an appointment with a chiropractor in Bend. We will work with you to create a treatment and maintenance plan to help you continue living life to the fullest!