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!

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New Year, New You: How to Achieve Total Wellness in 2021

We’ve made it to another year, and naturally, you’re probably making resolutions. It’s completely normal to look at this time of year as a fresh start for drastic changes. But after a year like 2020, even making small goals that can boost your overall quality of life physically and emotionally can feel like a win.

As champions of holistic wellness, we’ve compiled a list of tips to help you feel your best and seize life’s good moments — no matter what this year may hold.

Move Your Body

Exercising more is a common resolution usually tied to losing weight, but it doesn’t have to be. Shift your mindset to that of caring for your body and treating it well, and you may find more success and longevity with staying active.

Participating in brief but regular physical activity that you enjoy can boost your energy, ease anxiety, and increase feel-good endorphins. You should also try to do some full body stretches daily, which your chiropractor in Bend can share with you.

Plus, you may even shed some pounds in the process, which would simply be the bonus!

Eat Well

When it comes to your diet this year, you don’t have to completely reinvent the wheel. Keep it simple by adding more fruits and vegetables to your meals. Whole foods are a more significant energy source and can also reduce the bloating and stress associated with sugary foods.

Grab a refillable water bottle and make this the year you reach your water intake goals! Drinking at least eight glasses a day – or a gallon if you’re feeling ambitious – can boost digestion, aid in weight maintenance, and even raise your mood.

Get More Sleep

You should be getting at least six to eight hours of sleep each night to wake up feeling refreshed and motivated to take on the day. During your slumber, your body is hard at work fighting off infection and building new nerve connections to strengthen your mental sharpness.

Limit Your Screen Time

It would be near to impossible to remove screens from your everyday life, but you can cut back on how often you use them. Stepping away from your phone gives your brain time to rest and enhances creativity. Plus, less screen time can decrease instances of text neck and poor posture from looking down at your devices (but your favorite chiropractor in Bend is here to help if you still can’t shake the pain).

Not to mention, social media can lead to comparison, which causes low self-esteem, so staying offline can help you remain grounded in the present and reality.

Do More for Yourself

Although you’re giving your time, attention, and money to everyone around you, make sure you’re still finding ways to give back to yourself. Carve out time daily or weekly where you can do something you enjoy, whether it’s a hobby, resting, or treating yourself to a massage.

Activities like a warm soak in the tub or massage therapy not only give your mind time to unwind but double as comforting care for your body. The massage therapists in Bend will identify trigger points that are causing pain or stress and create a relaxing environment for you to unplug without buzzing phones or curious kids.

Get Regular Chiropractic Adjustments

Keep your body aligned at Total Body Chiropractic & Massage. Making chiropractic care in Bend part of your routine can keep you feeling loose and pain-free all year. Plus, when your spine is aligned, your system can function at its best, which aids your immune system, regulates stress levels, and helps your brain efficiently communicate with the rest of your body. When you see a chiropractor in Bend, you’ll notice physical changes that will trickle into your interactions because you’ll feel more at ease.

Get started on a balanced foot this year with a visit to our offices. We will give you recommendations for holistic living that can help you experience year-round positivity and comfort.



Two women in a winter hike. Girlfriends with trekking poles are on a snow covered mountain path. Girls with backpacks and snowshoes travel together. Friends walk on a sunny day through the fir forest.

5 Ways to Stay Healthy This Winter

With so much to look forward to during the winter, from holidays with family to outdoor activities, like skiing and snowboarding, the last thing you want is to be stuck in bed with a cold. And while there’s no magic solution to keep you protected from illness, making sure your diet, exercise, and other daily habits align can keep you healthy and present this winter.

Here are five easy ways to stay healthy this winter based on our holistic chiropractic care method:

1. Wash Your Hands & Mask Up

Every day, you come in contact with millions of germs on various surfaces, so we can’t overstate the importance of washing your hands frequently and thoroughly for 20 seconds with soap and warm water. Keep hand sanitizer nearby for those times when you’re not able to wash up properly.

And don’t forget your mask! Not only do face coverings keep you protected, but they also help those around you by containing your germs, especially because you never know when you may be coming down with a cold.

2. Eat & Drink Well

Wintertime is well-known for all its delicious holiday meals. It’s completely acceptable to indulge on these special occasions. However, you should try to maintain balance by eating plenty of fruits, vegetables, and lean meats when you’re not at a social gathering. These foods contain zinc and antioxidant-rich vitamins C, D, A, and E to support your immune system and keep you energized.

You should also ensure that you’re drinking at least eight 8-oz. glasses of water each day. Water keeps your body functioning properly and helps flush out toxins that could make you feel ill. Keep a water bottle handy, so you can be sure you always have it when you need it.

3. Keep Active

Although the cooler temps make you want to cozy up on the couch, try to remain active, whether through daily walks, exercise videos in the family room, or a workout at the gym. Exercise not only decreases stress and anxiety, both of which reduce your ability to fight off infection, but all the deep breathing also opens your airways to clear the lungs of harmful bacteria.

4. Get Enough Rest

Sleep gives your body time to recharge and repair itself. During your slumber, you produce compounds that fight off infection and lower inflammation. Despite the late-night cooking, shopping, and wrapping that is common during this time of year, you should still aim for at least 7 hours each night.

Are you experiencing trouble sleeping due to pain or stress? Address the cause of your pain- or stress-induced insomnia with chiropractic care and massage. Spinal adjustments can offer continued pain relief, and massage therapy encourages relaxation, which can make getting to sleep even easier in the days following your session.

5. Stay Relaxed & Aligned with Chiropractic & Massage

Chiropractic care is a holistic treatment option that includes all the aspects mentioned above, as well as hands-on treatments like adjustments. When your spine is out of alignment, your brain cannot properly communicate with the rest of your body, and the immune system is compromised. By restoring alignment and removing pressure off of the nerves, chiropractic care optimizes communication between the brain and body.

Likewise, chronic pain puts your body in a constant fight-or-flight state, which means it can’t focus on stopping infection. By addressing your discomfort, chiropractic care and massage allow your body to focus all its energy and resources on healing.

Plus, massage therapy can increase blood circulation and stimulate the lymphatic system, which carries white blood cells and other elements that fight off infection. The techniques used during massage also release tension and toxins that may be causing you to feel ill (just be sure to flush them out with lots of water after your appointment). Our massage therapists in Bend are the best for helping you to relax as well as relieving muscle tension and pain.

Staying healthy this winter boils down to making sure your body is functioning at its best and able to fight off illness quickly and effectively. Visit the best chiropractors in Bend, Total Body Chiropractic & Massage, for a wellness check-up to ensure your body is aligned and ready to keep you on your feet this season.

Rear view of senior couple hikers in snow-covered winter nature, jumping.

Give the Gift of Health with Chiropractic and Massage

Are you struggling to find the perfect gift for everyone on your list this year? Why not offer the gift that keeps on giving — health! And while you can’t wrap “health” up and put it under the tree, you can offer your friends and family a gift certificate for chiropractic care or a massage. Both of these self-care treatments deliver a wealth of benefits to keep your loved ones feeling their best mentally and physically.

Here are five great reasons why you should be gifting – or treating yourself to – chiropractic and massage services for every holiday!

1. It Eases Pain.

If your loved one is constantly talking about pain in their neck, back, shoulders, or even just works a job that causes discomfort, then chiropractic is a no-brainer. This form of therapy offers near-immediate pain relief in many situations by releasing pressure off the nerves and discs, reducing inflammation and re-aligning the spine.

When you know of someone who has suffered injuries and is still having trouble healing or suffering with chronic or acute pain, you want to help in any way possible — and with Bend Total Body, you can! Our newest technique, Extracorporeal Shockwave Therapy (SWT) may be just what someone needs to finally experience comfort. As part of our chiropractic treatment, SWT sends acoustic waves into deep muscles to restart the healing process and relieve discomfort stemming from older injuries and accidents.

2. It’s Stress Relieving.

Not only are the holidays extra stressful, but so is everyday life balancing work, kids, finances and more. Help your friends and family recover from the season and enter the new year Zen with a deep tissue or Swedish massage. Both techniques work to relax the muscles and give them time to unplug so that they feel happier and healthier. Studies even show that massage therapy can physically reduce the stress hormone levels within the body to encourage calmness and relaxation.

3. It Shows You Care.

Chiropractic and massage aren’t just “things,” like a pair of socks or a gift card grabbed at the last minute. It’s a thoughtful experience that shows your loved ones you care about their well-being and overall health. When you gift a session with Total Body Chiropractic & Massage, you are making sure they feel their best.

4. It’s Simple.

While chiropractic care and massage therapy are extremely thoughtful gifts, they are also simple. There’s no scheduling or customizing involved. You simply deliver the chiropractic visit and we’ll handle the rest, including the full-body assessment and subsequent treatment option. Your loved one will receive the best therapy option for their needs, and you get to sit back and relax knowing you offered a present that made them feel better.

5. Because YOU Deserve It!

Don’t forget about yourself! After all the planning, shopping, cooking and general holiday cheer, you also deserve a special treat and health boost. You can’t pour from an empty cup, so take some time to rest and recharge. Plus, treating yourself with a self-care service can help you get a start on those New Year Resolutions towards a healthier, more wholesome you!

You’d be surprised how many of your friends and family have never received chiropractic care — or even a massage —but could benefit from either service. These services are a good gift for moms, dads, athletes and coworkers alike. Be the person that offers them the solution for their pain and invests in their health this year by gifting a certificate to Total Body Chiropractic & Massage.

Depressed woman portrait during christmas holiday at home

5 ways to Manage Your Stress This Holiday Season

Even with all the cheer and togetherness brought about by the holiday season, you may still find yourself unable to enjoy the jolliest time of the year due to stress. And considering all the planning, shopping, and general chaos, it’s no wonder the next few months may have you feeling more worn down and fatigued than ever.

Seasonal stress can impact your daily life physically, mentally, and emotionally, resulting in several symptoms:

  • Anxiety
  • Body Aches
  • Sadness
  • Insomnia
  • Headaches
  • Irritability
  • Poor Diet

You may find that your stress culminates in other ways as well, so it’s important to keep a pulse on these changes. Directly addressing your symptoms and managing various stress contributors can help boost your mood and encourage relaxation.

Learn how to keep your stress at bay with these five tips and make your holidays merry and bright!

1. Indulge Occasionally, but Don’t Overdo It

Cookies, cakes, and pies may be what’s on the menu during the holidays, but these sweets shouldn’t be your primary food group. Overeating during the holidays leads to guilt, weight gain, and sluggishness. Not to mention, sugar triggers the release of cortisol, a stress hormone.

Find the balance between fresh fruits and vegetables with some of your favorite holiday dishes sprinkled in between. Healthy meals will keep you energized and make you feel better about your choices. Stay hydrated by drinking eight glasses of water a day, which reduces inflammation and bloating to help you feel lighter overall.

2. Keep It Moving

Get ahead of your New Year’s resolutions by starting your new workout routine now. Exercise is a great stress reliever and actually provides a boost of endorphins to inspire happiness and relaxation. Getting active in the sunshine offers an added benefit of serotonin to keep you calm and pleasant after your workout.

3. Get Enough Sleep

Even with all the work parties, late-night wrapping sessions, and other festive obligations, your body still needs to rest and recover with 8 hours each night. Lack of sleep makes you more irritable and susceptible to illness, a recipe for a stressful holiday.

If you can’t extend your slumber, merely sticking to your regular sleep schedule may be enough to keep your body happy and at ease.

4. Take Time for Yourself

It may seem like there’s an event every day of the holiday season, but you’re not obligated to attend them all. Stretching yourself too thin can leave you feeling frazzled, more anxious, and like the Scrooge of the party. Take time to reset each day and do something you enjoy with no distractions.

Booking a massage in Bend can be the greatest gift to treat yourself and heal your body from the physical symptoms of stress this season. Massage therapy relieves sore and tight muscles, decreases cortisol, and increases mood-boosting hormones like serotonin and dopamine to help you emerge relaxed and Zen.

Worried over finding the perfect present? A massage is an easy, affordable, and thoughtful gifted experience for any friend, family member, or coworker.

5. Feel Free to Adjust

Stay flexible this season, and don’t worry when plans change. However, your plans aren’t the only thing you may need to adjust this season — your body needs it, too! Chiropractic adjustments address aches and pain that result from stress and tension, which cause even more discomfort and anxiety (the stress-pain-stress cycle).

Regular chiropractic care also removes unseen stressors plaguing your system and gives you an immune boost to fight off the winter sniffles. By restoring harmony to your nervous system, chiropractic can address some hormonal and chemical imbalances that may be feeding your anxiety and worry.


If you still can’t shake the holiday funk, it’s okay to ask for help. Talking to a professional or someone you trust can lift a weight off your shoulders. At Total Body Chiropractic & Massage, we encourage and specialize in holistic solutions that balance your mind and body to promote a happy, healthy, and cheerful holiday season.


What is Degenerative Disc Disease and How Can Chiropractic Help?

With all the stress and adventure of everyday life, it makes sense that your spinal discs begin to degenerate as you age. In fact, by the age of 60, 90% of people will experience some level of disc degeneration — but it doesn’t have to be painful. With early intervention and regular chiropractic care, you can regulate your symptoms and encourage healing from degenerative disc disease.

What is Degenerative Disc Disease?

Degenerative disc disease is less of an illness and more of a progressive condition that worsens over time. Your spine is comprised of alternating layers of vertebrae and discs with nerves intertwined. Spinal discs are soft on the inside with a tough exterior that provide cushion, flexibility, and support to the entire column.

Over time, these discs lose strength or elasticity, which hinders the range of motion and compresses the nerves causing pain and inflammation. Ultimately, degeneration results from fluid loss in the discs, which reduces flexibility, as well as tears and cracks, which can cause the jellylike material to bulge out or the discs to rupture or break.

Causes of Disc Degeneration

Along with aging, several factors can contribute to the development of this condition.

  • Accident or injury
  • Uncorrected misalignments
  • Obesity
  • Sedentary living, such as office work
  • Poor diet
  • Strenuous exercise or activity

What are the Signs of Disc Degeneration?

Depending on the location of your affected discs, the severity of your condition, and your lifestyle habits, you may experience a range of symptoms, ranging from mild to extreme:

  • Lower back pain
  • Decreased mobility
  • Pain in the extremities
  • Discomfort when bending and twisting
  • Stiffness after laying or sitting for long periods

In some cases, patients may not experience any pain, but treatment is still essential to a comfortable life as you age.

How to Treat Degenerative Disc Disease with Chiropractic Care

Because degenerative disc disease stems from your musculoskeletal system, chiropractic care is an obvious treatment option for relief and comfort. At your initial visit, your chiropractor in Bend will complete a comprehensive exam, including collecting your medical history and symptoms and analyzing your full spinal column for misalignments and other issues. In rare cases, you may need to receive x-rays and additional testing.

After identifying subluxations and areas of concern, your chiropractor will begin your adjustment using these common techniques:

  • Spinal manipulation – Using gentle thrusting techniques, your chiropractor will restore alignment and mobility in affected joints.
  • Flexion-distraction – This non-thrusting method gently corrects the curvature of your spine to treat herniation and spinal stenosis.
  • Instrument-assisted manipulation – This technique uses a small handheld instrument to apply gentle pressure and correct joints without thrusting.
  • Decompression – The use of mild, firm pressure brings space between the vertebrae and increases blood flow to encourage healing.

These methods help improve blood circulation to deliver nutrients to the affected discs and stimulate regeneration, relieve irritation in the nerves, and improve joint mobility by decreasing inflammation. By realigning your spine, your chiropractor helps remove added stress and pressure off of the spine and impacted nerves, both of which can speed the development of degenerative disc disease.

There is no cure for degenerative disc disease, but coupled with massage therapy and proper nutrition, the holistic treatment provided by chiropractic care can help promote regeneration and restore comfort to your daily routine. The chiropractors at Total Body Chiropractic & Massage in Bend create well-rounded solutions that keep you balanced and healthy.

Health Effects of Sitting Vs. Standing at a Desk

As people continue working from home without a defined end in sight, it’s essential to create an ergonomic workspace that increases productivity while decreasing discomfort. Thankfully, there are several options when setting up your home office, including a traditional desk or the increasingly popular standing desk. Here are the pros and cons to consider before rearranging your work  area.

Should I Sit While Working?

Sitting has been the traditional method for office work since its inception. However, studies show that this setup can be detrimental to your health without proper conditions. There are still several benefits for sitting, including body stabilization to perform tasks and less stress on the body during an 8-hour workday.

Nevertheless, poor sitting posture can strain the neck, shoulders, and spine. This sedentary position compresses the spine for hours at a time, leading to nerve pain and disc herniation or degeneration. Not to mention, desk jobs require less energy, which can cause weight gain and have been linked to increased risk of death. Fortunately, there are steps you can take to ensure a conducive workspace.

Tips for Sitting Properly

  • Support your low back with a pillow
  • Keep your hips and knees at a right angle, with your feet flat on the floor
  • Rest your elbows at a level height with your keyboard, and keep your wrist at a relaxed downward tilted angle
  • Take frequent 1- to 2-minute breaks to stretch or walk around every 20 to 30 minutes

Check out our blog for a comprehensive guide on sitting at a desk all day.

Should I Use a Standing Desk?

More people are turning to standing desks in the hopes that it provides the opposite effects of sitting. Standing uses 20% more energy and engages the muscles, which increases core strength. With good posture, a standing desk can even help decrease neck and upper back pain.

Regardless, standing for 8 hours a day also has drawbacks, including added pressure on the knees, hips, and balls of the feet as well as compromised wrist posture, which can lead to carpal tunnel. Bad posture can make the situation even worse, because as you tire, you may lock your knees, disengage your core and cause imbalance. Plus, continued energy use strains the circulatory system.

An increased focus on your stance can make standing a beneficial part of your workday.

Tips for Standing Properly While Working

  • Wear supportive shoes and stand on an anti-fatigue mat
  • Stack your shoulders, torso, and hips
  • Periodically shift your weight onto either leg
  • Work your way up to standing, starting for a couple of minutes each hour and gradually increasing the time

Chiropractic Care for Office Workers

Either method you choose can cause some strain on your body, so it’s crucial to find a sit-stand balance and keep your body aligned. Chiropractic care is a holistic treatment option, so your chiropractor will offer the best advice for your working conditions.

Additionally, chiropractic adjustments address spinal misalignments from sitting and relieve joint pain in the lower extremities from standing. Your chiropractor will help restore proper posture so that you can maintain it while working. One vital part of chiropractic care at Total Body Chiropractic & Massage is massage therapy, which can also relieve swelling and release tension in the muscles to help you feel more comfortable throughout the day.

If you’re feeling pain during your workday or considering changing your setup, schedule a visit with our skilled staff. We’ll ensure that you’re prepared to make the switch and keep you balanced while working from home.

National Chiropractic Awareness Month

National Chiropractic Awareness Month: Take Steps to Better Health

October is National Chiropractic Awareness Month, and with flu season in the works and the upcoming string of holidays and the accompanying stress, there’s no better time to learn about the world of benefits of chiropractic care.

What is Chiropractic Care?

Chiropractic care is a holistic treatment option for musculoskeletal issues and associated conditions that includes spinal manipulation, massage therapy and lifestyle changes. The best chiropractors in Bend will do a full-body assessment and learn your medical history and daily habits and come up with a treatment plan that restores balance and supports your overall wellness.

Benefits of Chiropractic Care

Chiropractic care has a number of unique benefits depending on your needs. By properly aligning your spinal column and other areas of your skeletal system, you can experience a range of outcomes:

Pain Relief

Much of the acute and chronic discomfort we experience in our back, neck and shoulders results from problems in your vertebrae. Even seemingly unrelated pain shooting down the arms and legs can be linked to the spine. Chiropractic adjustments can remove pressure off of nerves which may be causing pain and address myofascial trigger points — another common cause of discomfort.

An Immune Boost

Your spinal column holds the network of nerves that allows your brains to communicate with the rest of your body. This communication pathway helps initiate your immune response, so chiropractic care prevents any nerve blockages that promotes healthy communication and allows you to create the necessary immune elements that resolve illness.

A More Natural Solution

Many people turn to chiropractic care as a natural, non-invasive solution for pain. Chiropractic addresses the root cause of the issue to promote healing rather than numbing the sensation as is the case with a reliance on pain medication.

Better Sleep

Adjustments have been linked to an increase in melatonin which regulates the sleep-wake cycle, so chiropractic may help you achieve better rest. Additionally, massage therapy – a key part of chiropractic – has also been shown to encourage a more restful slumber.

Promotes Good Posture

All the time spent staring down at your screen or sitting incorrectly at work can be detrimental to your posture. Spinal adjustments help ease postural pain and restore your correct posture.

Common Conditions Treated with Chiropractic Care

Thanks to the full-body benefits of chiropractic care, this treatment option has the potential to aid in a variety of conditions, including:

  • Subluxations, or spinal misalignments
  • Herniated or Bulging Discs
  • Headaches, both migraine and tension
  • Sciatica
  • Low Back Pain
  • Neck Pain
  • Injuries and Accidents

In fact, primary care physicians and specialists often recommend chiropractic care as an integral part of treatment for a variety of conditions due to its ability to correct spinal dysfunction that may be impacting your health.

Try Treatment with the Best Chiropractors in Bend

Everyday activities, such as bending, twisting and reaching, and common hobbies like sports can throw your body out of whack, so it’s important to maintain proper alignment to allow for proper healing and function.

Whether you’re considering trying chiropractic care for the first time or looking to start your routine back up, our chiropractors will develop a treatment plan that meets your needs and your budget.

5 Ways to Improve Your Posture

5 Ways to Improve Your Posture

Your spine connects your brain to the rest of your body and transmits important signals that help you feel your best. So, maintaining proper alignment keeps you healthy and functioning, starting with your posture. And while you’ve probably heard about the importance of posture for comfort and confidence, you likely haven’t received many pointers on improving it.

Here are 5 tips for keeping your spine aligned:

1. Exercise Regularly

Maintaining good posture is made easier when the muscles that support the spine and neck are strong. You should focus on strengthening your back and core which will help you stay upright and stop slouching. Incorporating exercises ranging from weight training to stretching can help the upper and lower back to reinforce your posture.

2. Become More Self Aware

Improving your posture takes a conscious effort, meaning you need to check in with your alignment whenever you sit or stand. When you stand, keep your head straight, tuck your chin, roll your shoulders in line with your ears, don’t poke out your butt, and engage your core. When sitting, be sure to sit up straight and give yourself extra support with an ergonomic chair.

3. Cut Back on Cell Usage

One major culprit of postural issues is the growing use of technology. Text neck is a common condition resulting from constantly looking down at your phone. This unnatural position shifts your alignment, causing pain and tingling in the neck, shoulders, back, and even the arms and hands.

Daily neck stretches and holding your phone at eye level can help alleviate some of the tension and prevent major damage. You can also cut back on your cell usage to reduce the frequency and severity of text neck. 

4. Sleep Well

Have you ever woken up with a sore back or shoulders? That’s because your sleeping arrangements can significantly impact your posture. A firm mattress supports your spine’s natural shape, while your sleeping position maintains alignment.

If you sleep on your side, slightly bend your knees and place a pillow under your neck to keep your head level with your spine. As a back sleeper, be sure to use a thin pillow to avoid placing additional strain on your neck. Sleeping on your stomach pulls your spine in the wrong direction and should be avoided.

5. Chiropractic Care

When it comes to seeing immediate improvements in your posture, chiropractic treatment is your best bet. Your chiropractor specializes in the musculoskeletal system and can address and correct misalignments to help you stand taller and feel more balanced as early as your first visit. Poor posture can lead to pinched nerves, muscle spasms and other discomforts that negatively impact your body’s ability to function. So, chiropractic to improve posture not only realigns your vertebrae but also relieves pressure in tense areas.

Having good posture is more than just a way of exuding confidence; it is also essential to feeling healthy and well. Using chiropractic to improve posture also offers other health benefits like an immune boost, increased mobility and enhanced comfort. At Total Body Chiropractic & Massage, we will work with you to rehabilitate your posture through spinal adjustments and give you lifestyle tips to maintain it over time.

Text Neck Causes Soreness

How Chiropractic Helps Text Neck

There’s no denying we live in a technology-driven modern world with the average American spending at least 5 hours on their phone each day. Chances are, you’re even reading this article on your phone or tablet. So, it’s also no wonder that these powerful devices are the culprit of a condition known as text neck among people of all ages. But what is text neck, what are the symptoms and how can you treat and prevent it?

What is Text Neck?

Text neck is the pain and muscle tightness that results from continually looking down at your phone or similar technology, like e-readers, handheld gaming devices and tablets. Typically caused by the poor posture, text neck compresses and tightens the muscles, causing soreness in the neck, shoulders and upper back. This condition is also characterized by slouching shoulders and hunch back.

As is, your neck has a natural C shape with the opening facing away from you. And in a neutral position, your head weighs about 10 to 12 pounds. However, when positioned forward and down – as it is while texting – your head can weigh as much as 60 pounds when held at a 60-degree angle. So, this added stress can cause your neck alignment to drastically shift in the opposite direction.

What are the Symptoms?

Depending on how frequently you use your phone, the way you hold your device and your posture, text neck can range from slight discomfort to extreme pain in the neck, back and shoulders. In some cases, this condition can even cause true injuries, especially when left unaddressed. Common symptoms include:

  • Neck soreness or tightness
  • Radiating pain in the arms and hands
  • Shooting pain when using a phone
  • Headaches
  • Muscle weakness
  • Muscle spasms

Treatment Options for Text Neck

Due to the growing reliance on technology, it can be difficult to fully avoid all symptoms of text neck. Fortunately, there are both treatment and maintenance options that can help you stay comfortable and pain free, including chiropractic care and massage.

Chiropractic Care

Because the strain on your neck disturbs the natural curvature of your spine, chiropractic care is a clear solution for this condition. Your chiropractor will use manual adjustments to restore proper alignment and relieve pressure from pinched nerves.

Your chiropractor also focuses on a holistic approach to wellness, so they will offer lifestyle changes that may alleviate the severity of this condition. These treatment plans include daily stretches to relieve tension, as well as pointers on the proper way to hold your phone to avoid poor posture.

Massage Therapy

Holding your neck in an unnatural position for hours a day as many of us do causes muscle tension and spasms. Massage therapy works to relax contracted muscles and release knots to ease pain. The gliding techniques help soothe inflammation and increase blood circulation to heal any damage that has occurred from text neck.

Even if you don’t feel that your symptoms are severe, it’s possible that you’ve just become accustomed to the toll that texting takes on your body. Periodically checking in with a chiropractor at Total Body Chiropractic & Massage can help you restore and maintain proper balance and live life more comfortably.