3 Major Joints that Impact Mobility, Flexibility and Stability

If you're reading this, you've likely experienced pain at a joint or muscle.

Experts estimate that 80% of the population will experience back pain at some time in their lives.

Back pain can affect people of all ages – young and old – and is the 3rd most common reason for visiting a doctor.

Traditionally, we are quick to blame the affected body part and address it in a localized fashion.

If you have back pain, you'll want to focus on your low back. If you have neck pain, of course you're going to think you've got a neck joint problem. The same is true with bad knees, shoulders, ankles and wrists.

Unfortunately, it doesn't' work that way.

We all know that the ankle bone is connected to the knee bone, and the knee bone is connected to the hip bone.. etcetera etcetera.

So could it be possible that your nagging back problems are due to your ankles?

Could your chronic neck pain be due to your mid back or thoracic spine?

Absolutely. While treating the ‘painful’ body part can potentially improve your symptoms, not addressing the underlying dysfunction will simply lead to chronic pain.

In this article, I'm going to discuss 3 major joints that can cause dysfunctions in other parts of the body.

Mobility, Flexibility and Stability

If you don't already know it, human movement is extremely complex.

The simple act of walking requires every muscle in your body to either move or stabilize another body segment to deliver a ‘simple’ step.

Fortunately, there are biomechanical and physical medicine experts that have come up with various ways to analyze human movement and the dysfunctions it can be associated with.

Many of these experts suggest that the body could be seen as “just a stack of joints” with each having a main function that alternates between the need for flexibility, mobility and stability, starting from the bottom-up.

  • Mobility is the ability of your body and joints to move their full range of motion through space.
  • Flexibility is the maximum stretch tolerance or ability of a joint to be taken to end range of motion.
  • Stability is the ability of a joint to be controlled through movement or limit excessive movements of a body part.

If you have a joint or set of joints that lack the necessary mobility, the ‘stable’ joint or body part above or below will have to compensate and possibly result in pain and/or injury.

What this means is that your ankle mobility problems could be causing low back and hip pain.

Someone who has thoracic or mid back mobility issues can experience chronic neck and or shoulder pain.

So whether you are a professional athlete, weekend warrior, or avoid athletic activity at all costs, your flexibility, mobility and stability are all an inevitable part of life.

Prior to the COVID19 pandemic, we lacked the daily movement necessary to keep our joints healthy. Today, the sedentary lifestyles have become much more prevalent, creating an array of movement dysfunctions in the process.

The problem with movement dysfunctions is that they can often be masked by a lack of symptoms, but much like a tight pair of pants, it’s a matter of time before they break.

Unfortunately, it is not until pain shows its ugly face that people seek a remedy.

Although Chiropractic care is certainly effective at treating pain, it is also incredibly effective at preventing it.

Regardless of your current condition, pain or painless, I encourage you to learn how to identify your movement dysfunctions and treat them independently.

Ankle Mobility

The foot and ankle are the base of our entire body when standing.

Lack of mobility of the ankle, specifically dorsiflexion, can force the rest of the body to compensate in ways that can really interfere with movement.

Activities as simple as walking, sitting down, squatting, and jumping can be affected by a lack of mobility at the ankle.\

Causes of Poor Ankle Mobility

Like anything else, there are a number of factors that contribute to poor ankle mobility (specifically dorsiflexion). Here's a few to consider:

  • A lack of flexibility in the calf muscle. Wearing shoes with a raised heel (especially womens shoes) is a great way to cause this.
  • Former athletes who accumulated injuries over time. This includes rolling the ankle, spraining the ankle and/or joint capsule scar tissue buildup.
  • Any injury that resulted in you shifting your body weight more to one side than the other. Hip misalignments, shorter leg on one side and hamstring injuries can all contribute.

Testing Ankle Mobility

The Knee-To-Wall Dorsiflexion test is an easy way to assess your ankle mobility.

Simply get set up in a half kneeling position near a wall with your barefoot laying flat on the surface. Measure 4.5 inches for women and 5.5 inches for men from the wall to your big toe.

Then, while keeping your heel flat on the ground, try to move your knee directly forward over your toes in attempt to touch the wall. If your knee is unable to touch the wall, move your big toe towards the wall and try again until you find the exact distance that you can just touch the wall with your knee before your heel lifts.

Take a break and perform on the other side, record your score in terms of how far your big toe is from the wall in inches, centimeters, or fingers (whichever you prefer, just make note of it so you remember when it comes time for reassessment).

Some rules to remember with this assessment.

  • Make sure your heel stays on the ground.
  • Be mindful of your arch position, it is ok for your arch to lower a little bit, but don’t completely drop your arch so it is flat on the ground.

If you're a woman and your ankle dorsiflexion is less than 4.5 inches, you've got ankle dorsiflexion problems.

If you're a man and your ankle dorsiflexion is less than 5.5 inches, you've got ankle dorsiflexion problems.

Structures that Can Be Impacted by Poor Ankle Dorsiflexion:

Knee: To put it simply, the knee was made to bend and extend in one direction only. It has minimal rotational or side bending abilities. However, if the ankle is not moving as it should, the knee is left with the task of dissipating the stress that the ankle passed upwards. Obligating it to move in those ways it was not designed to move. A common example of this would be the infamous ‘knee valgus’, which undoubtedly could lead to injury.

Lumbar spine (low back): An easy way to visualize the interconnectedness of the ankle and the spine is by performing a squat. If the ankle’s dorsiflexion comes to a halt during the descending portion of a squat, meaning the knees are simply not allowed to continue moving forward, then the body will compensate by rounding the low back in order to maintain balance and reach further depth. Needless to say, this process done over and over will lead to back pain.

Hip Mobility

The hip is a complicated joint segment that is designed to be one of the most mobile joints in the body.

In order for the hip to function effectively, it also requires a high level of stability.

Unfortunately, as we age the hip tends to lose its mobility, and living a sedentary not only contributes to less mobility but a loss of stability, resulting in all sorts of issues.

Causes of Poor Hip Mobility

Again, a sedentary lifestyle is what typically leads to hip problems. The primary reason is that excessive sitting causes the muscles in and around our hip to become weak and inactivated. The progressive weakness and tightness of the muscles eventually causes hip dysfunctions.

A few other common causes include:

  • standing after long periods of sitting
  • hyper lordotic postures or tipped pelvis
  • leaning on one hip or leaning on one leg more than the other
  • sleeping on the same side every night
  • uneven leg lengths

Testing Hip Mobility

There are two tests that can help to identify a loss of hip mobility and flexibility: the Hip Flexion Test and Knee Flexion Test.

The Hip Flexion Test is done by simply laying on your back in a rested position. Next, pull one knee up to your chest and keep the opposite heel flat on the floor with a completely straight knee.

Align the kneecap with the heart and attempt to touch the raised thigh to the front of your torso.

If you cannot press the thigh into your torso and keep the opposite leg flat on the ground, you've got to work on your hip mobility, back and hamstring muscles.

hip flexion test

The Knee Flexion Test is done by laying on your stomach and reaching one hand back for the same side ankle.

Next, pull the foot towards your hips until it touches your glutes and keep both sides of your chest evenly pressed into the floor.

Do not allow your torso or hips to roll towards one side or the other.

Stay square and attempt to touch the heel to your hips.

If you cannot complete this movement, you need to work on your quadriceps and hip flexors.

Structures that Can Be Impacted by Poor Hip Mobility

Knee:This most commonly occurs due to lack of stability at the hip, from improper activation of the hip abductors, external rotators, and extensors. Furthermore, the low back can also be directly affected for the same reasons. Nonetheless, restoring hip mobility first is still paramount before addressing stability. The goal of addressing mobility first is to position the hip in correct alignment, allowing it to function adequately. Then, we can train stability by teaching the muscles to fire as needed.

Lumbar spine (low back): If the hip lacks flexion and internal rotation mobility, the spine will have to bend forward to make up for it. Try to touch your toes while keeping your back straight, do not worry, not succeeding is completely normal in this case. More than likely at some point during the movement, you had to bend your back to reach further down. Conversely, if the hip lacks extension and external rotation, the back will have to bend backward to account for the loss of mobility. Now place your hands on your hips and try to bend backward at the hip while keeping your back straight. Much like in the other example, your spine will have to bend backward to continue moving, which is also completely normal. With that being said, if the hip lacks adequate mobility while performing activities as common as walking, running, squatting, jumping, etc. the low back will have to compensate for it.

Thoracic (Mid Back) Mobility

The spine is divided into three sections: cervical (upper), thoracic (mid), and lumbar (lower).

Each has its own unique natural curvature that can also impact mobility, flexibility and stability.

The thoracic spine is most importantly involved in rotation, which is the way we generate power for throws and sprinting.

Many people have tightness in this area, which can have a huge impact on the way they move.

This joint complex is frequently under-evaluated and undervalued, considering its importance for posture and human movement.

Who has not spent hours slumped in a chair staring at a phone?

Unfortunately, sustaining the mid and upper back in a forward bent or ‘rounded’ posture for extended periods of time, for years on end, has potentially negative consequences.

Through time, the mid and upper back adapts to this position and adopts it.

Consequently, losing its mobility in the process.

Thoracic spine mobility is a precursor to optimal neck health, shoulder health, and so much more.

Yet, the average person is bound to be stiff and limited in this region and the rest of their mid back!

Testing Thoracic Mobility

The best way to assess for thoracic mobility is a Seated Thoracic Rotation test.

Sit cross-legged facing a door jam. Hold a dowel rod (pvc pipe, broom stick, etc) at chest height with your arms crossed.

Without leaning forward or bending the spine, twist to tap the rod on each side of the door jam.

If you can tap each side without leaning forward or lifting your arms off your chest, you pass.

If you cannot touch the dowel or rod to the door jam without leaning forward or lifting your arms, you've got thoracic mobility issues.

seated thoracic rotation

Another simple test is the Supine Overhead Reach test.

For this test, you simply lay on your back with your legs straight. Lift your arms straight overhead and then back towards the ground above you. Try to do this without arching your back or lifting your chest.

If you can lay your arms flat on the ground without arching or lifting your chest, you pass.

If you have to move your arms away from your head, your back arches or you have to lift your chest, you've got thoracic mobility issues.

supine overhead reach

Structures that Can Be Impacted by Poor Hip Mobility

Neck: With the mid and upper back in a ‘rounded’ position, the neck is forced to extend (bringing the chin up), in order to not stare directly at the ground. Not only could this posture stress the vertebrae in the neck, it also tenses the upper back muscles as they are tasked with maintaining the head looking up.

Neck:More often than not, a ‘rounded’ mid and upper back, will result in rounded shoulders as well. Consequently, the shoulder blades are now protracted (slide forward) and upwardly rotated (top of shoulder blade rotates towards spine, bottom rotates away from the spine). As you would expect, this affects the length and tension of different surrounding muscles. Additionally, the aforementioned motion of the shoulder blades (protraction and upward rotation) must occur during the act of raising your arm overhead. However, this motion has already occurred by maintaining the ‘rounded’ back posture. Try it for yourself, sit in and maintain a slumped posture and try to lift your arm above your head. Now sit upright and do it again. Your shoulder should have been able to move better when you were sitting upright. Like a domino effect, lack of mobility at the mid and upper back leads to lack of stability at the shoulder blade, subsequently causing lack of mobility at the shoulder. Evidently, this can cause pain and/or injury at the shoulder.

Lumbar spine (low back): Similar to the neck, with the mid and upper back ‘stuck’ in a ‘rounded’ position, it has lost its ability to fully extend (straighten). Therefore, the low back is now obligated to extend to maintain a ‘fake’ upright posture. This problem is aggravated by misalignments at the hip previously mentioned. No different than in the neck, this maintained posture also affects the lumbar vertebrae and places increased stress towards the low back muscles in order to maintain an over extended posture.

Closing Thoughts

Lacking mobility anywhere in the body can lead to breakdowns and compensations elsewhere in the body, potentially causing pain.

Treating the painful area in your body in a localized fashion can help reduce symptoms.

However, chances are this will only function as a temporary relief, as the dysfunctional area and culprit for your pain is left untreated.

Identifying and addressing mobility deficits in the body by utilizing the joint-by-joint approach is the first step to permanently fixing your pain.

3 Major Joints that Impact Mobility, Flexibility and Stability2026-04-26T11:13:29-05:00

Tight Hamstrings: Symptoms, Causes and Treatment

What to Know About Tight Hamstrings

Almost every patient that we evaluate for back pain in our chiropractic office has tight hamstrings.

This is because tight hamstrings cause stiffness and limit mobility.

The hamstrings are a group of muscles that can be viewed as the unsung heroes of the upper legs.

The three muscles in the back of the thigh allow us to bend our knees and pull our legs back as we walk.

They also assist the gluteal muscles, which are the powerhouses that propel us forward when getting up from a chair, leaping across a room, or climbing stairs.

The glutes (butt muscles) help us come to a stop from a run or walk and lower our bodies to sit down or squat.

Weak gluteal muscles wind up overburdening the hamstrings.

This is because there's a strong interplay between the glutes and our hamstrings. When the glutes are weak, which is common in the age of sitting too much, the hamstrings are continually overworked and overloaded, resulting in tight hamstrings.

Tight hamstrings can make it difficult to walk or stand comfortably, which in turn impacts our posture and activities of daily living.

In this article, we discuss symptoms, causes and a few treatments for tight hamstrings.

Symptoms of Tight Hamstrings

The hamstrings are a group of muscles that run down the back of the leg.

There are three muscles that make up what we refer to as “the hamstrings”:

  • biceps femoris
  • semitendinosus
  • semimembranosus

Together, these muscles support our ability to walk, run, and jump.

Some of the more obvious signs of tight hamstrings include:

  • cramping
  • pain
  • swelling
  • bruising
  • tenderness
  • redness

Having tight hamstrings can also increase the risk of injury.

Less common signs and symptoms would include:

  • pulled muscle (muscle strain or tendonitis)
  • weakness of the hamstring (ligament sprain)
  • weak hip flexors
  • constant back pain
  • knee pain or injuries
  • foot pain
hamstring muscles

What Causes Tight Hamstrings?

The most common cause of tight hamstrings is exertion or intense forms of exercise.

The tightness will usually occur after starting a new exercise routine or suddenly increasing workout intensity. In some cases, this can be completely normal due to lack of physical activity and training.

It could also be argued that tight hamstrings is most often caused by sedentarism or physical inactivity.

It is well documented that tight hamstrings occur after long periods of sitting or inactivity.

For example, sitting at a desk for two to three hours at a time will invariably lead to tightness.

In other cases, the tightness might be due to injury, possibly a recurring injury that makes the hamstrings more vulnerable to tightness.

Although it may seem as though tight hamstrings are due to tight muscles, the reality is, most of us with tight hamstrings have abnormal posture and alignment that causes these muscles to continuously overload.

This is where balancing our posterior chain (hamstrings and glutes) with a strong anterior core (abs) to maintain hip alignment becomes detrimental to overcoming tight hamstrings.

As with most mechanical problems, strength and good movement are the answer.

posterior chain muscles

What Treatments to Consider for Tight Hamstrings

Tight hamstrings are usually not a cause for concern but left unchecked, they can absolutely wreck your body posture and alignment.

We should always start with a strong foundation of maintaining good posture throughout the day, working on our flexibility and mobility and strengthening the muscles that support our body.

Strengthen The Posterior Chain

The posterior chain is the most influential muscle group in the body.

The posterior chain is quite simply the backside of the body including part of our core musculature.

Its primary muscles include the lower back, glutes, hamstrings and the calves. Other muscles include the trapezius, posterior deltoids and latissimus dorsi, transvere abdominus and diaphragm.

All these muscles play an essential role in our ability to move and stabilize, and therefore not only affect our day to day movements but also our athletic performance.

Therefore, to truly overcome your tight hamstrings, you'd want to make sure that you are activating and strengthening these muscles.

Some of the best exercises to maintain the health of these muscles include:

  • Weighted or Body Weight Squats
  • Deadlifts
  • Weighted or Body Weight Lunges
  • Extension based exercises
  • Hip Thrusters

Fix Your Posture & Alignment

Because the hamstrings attach to the top of the back of the pelvis when sitting, sitting itself contributes to tightness. The problem isn’t necessarily the inactivity, but a faulty position that we place our body in.

If the pelvis is tilted too far forwards, as is often the case when seated, this puts the hamstring in to a lengthened and weakened position. This inevitably results in us ‘feeling tight’, yet the muscle is actually long.

This is a very important concept to understand. When we feel tightness, the muscle itself may not be shortened or tight, but rather lengthened and inactive.

The solution therefore is to not stretch or lengthen the muscle further, but to change or correct our position and strengthen the muscle.

True Tightness or Shortened Muscles

Though the need to stretch hamstrings is not the most common cause of tightness, there absolutely occasions where we need to stretch our hamstrings.

In these cases, rather than just folding forward and grabbing your ankles, you'd want to focus on a low-load, long duration type of stretching.

This involves gently restoring muscle range using braces, beanbags, resistance bands, splints and pillows.

A few examples would include:

  • Lying hamstring stretch with a band
  • Seated hamstring stretch while on a chair
  • Downward Dog
  • Bended knee hamstring stretches
treating tight hamstrings

How Chiropractic Can Help

If you’ve ever gone for a run or a workout without stretching first, you can probably remember the feeling of your leg muscles tightening and being sore the next day.

Hamstring tightness is a common problem for many people.

Consistent tightness in the back of the legs is not only uncomfortable but can also make exercising extremely difficult.

However, many people stretch every day to relieve hamstring tension, only to see no results.

While this can be frustrating, it likely indicates that the problem does not lie in your muscle’s length.

Instead, there may be another underlying problem that needs to be identified and addressed.

Family Health Chiropractic utilizes Chiropractic BioPhysics (CBP), a chiropractic approach that diagnoses and treats the root of your pain, not just the symptom, with chiropractic adjustments.

If you are frustrated by hamstring tension, make an appointment with a our chiropractor to get help identifying the true issue.

Tight Hamstrings: Symptoms, Causes and Treatment2026-04-26T11:13:29-05:00

Myths About Good and Bad Posture

Good and Bad Posture

At some point – whether as a child or adult we were told by our own parents, teachers, or some other human interested in your health that our posture is bad.

“Stand up straight!”

“Stop hunching!”

“No slouching!” or “Stop looking down at your phone!”

Of course, as soon as someone brings it to our attention, it's followed by an inevitable jump to fix ourselves in what we would consider to be “Good Posture” – a head up, shoulders back, no hunching and our stomach tightened.

What's interesting is that the more we try to maintain good posture, we begin to realize that our efforts are short lived and to “someday” be able to hold this idea of good or perfect posture with perfect comfort is not practical.

Usually, “good posture” is nothing more than a pose – it's fake – and our ideas of good posture are really based on myth more than fact.

What I'm not saying here is that bad posture is nothing to worry about.

What I am saying is that our approach to improving posture may not be realistic and or it's not coming from the right place.

In this article, my goal is to bring up common myths and misconceptions surrounding posture and what we should do about it.

What is Good and Bad Posture?

Posture is defined as the way we hold ourselves in different positions, both dynamic and static, such as sitting, standing, and walking.

We often associate someone who holds good posture with an individual that exudes confidence or discipline; this is because it really is a sign of good health.

While we are all built differently, there are a few common traits that you can recognize as good or “normal” posture.

These include:

  • The spine creates an “S” curve from head to butt designed to absorb impact with daily activities
  • Extension based curves (backwards “c”) are in the neck and low back
  • A flexion based curve is in the mid-back
  • The skull is balanced directly over the shoulders- rather than jutting forward
  • Both shoulders are in line with the spine- not slouched forward
  • Chin is neutral so that your line of vision is naturally forward
  • No rotation in the spine at rest
  • Hips, knees, and ankles are all relatively aligned from top to bottom
  • There's more… truth is, there are a lot of moving parts to when it comes to posture!

Poor posture is much more than an aesthetic issue.

It also can put a major damper on your body’s normal function.

The biggest problem it can contribute to is the overall alignment of the spine.

Spine misalignment is a common issue that is overlooked that can manifest as a whole slew of symptoms, including pain, poor concentration or mood, injury, and so much more.

Poor spine alignment blocks normal nerve energy and every bodily function it helps regulate (hint: that’s just about everything).

In addition to spine misalignment, poor posture can also lead to chronic inflammation, pain, respiratory and circulatory issues.

These can cause or aggravate other pre-existing health conditions as well.

Correcting your posture, especially as we age, isn’t just about “sitting up straight” anymore.

It will most likely take the guidance of a trained professional to restore your posture and improve your health.

what is good and bad posture

Myth: Good Posture Requires Sitting or Standing Straight

This advice doesn't teach anyone proper body alignment much less help avoid injury.

If it did, we would all be perfectly symmetrical – but we’ve had it beaten into us that good posture requires being erect, we often consider it a position we should emulate.

When we think “straight” means “proper alignment,” we place ourselves in a fixed position.

Truth be told, optimal posture is dynamic – not fixed – to give us the ability to move in any direction without needing to adjust our bodies.

So when you ask your body to complete a task such as stand up straight, or pull the shoulders back, without telling it how to accomplish this, the body will use the muscles you use the most.

This reliance on strong muscles results in the prolonged use of muscles that are already strong, while weaker groups are neglected.

Over time, stronger muscles get stronger and tighter, while weaker muscles atrophy.

Instead of thinking of posture as a position, think of it as the balance of strength and mobility across the muscles and joints of your body.

Rather than trying to achieve good posture by sitting or standing up straight, start training the muscles, ligaments and tendons of your body to support overall healthy posture.

How Chiropractic Can Help

Chiropractic BioPhysics (CBP) is a specialized form of chiropractic care designed to address health issues related to spine misalignment at their root.

When the root cause of these issues is addressed with proper spinal alignment, the body can start healing and function without inhibition. Working with a CBP certified chiropractor can vastly improve quality of life.

Talk to a CBP chiropractor for tips on posture and a gentle, holistic treatment approach. Techniques for treatment might include manipulation, joint mobilization, soft tissue massage, an exercise program, pain modalities, and lots of education.

Poor posture and its effect on spinal alignment are often overlooked as one of the key issues for optimal health. Having a healthy, aligned nervous system can help every other system in the body work better and with more ease. Find a CBP practitioner to help you today.

Myth: Good Posture Means I Never Hunch or Slouch

If you never flexed your body into a hunched position, you’d never get to enjoy your body’s full range of motion.

Hopefully, the message you're picking up hear is that our body is dynamic and meant to go through “all the ranges of motion” that it possibly can.

This is why practicing flexibility and mobility are so important.

Through flexibility and mobility training, you can improve your posture or ability to get into various postures.

But when we don't improve our flexibility or mobility, our body gets stuck into a particular posture, which then causes damage to our tissues over time.

So don’t limit your body's ability to twist, move, and curl in certain ways; slouching actually employs this full range of motion into a flexed position, allowing you to move fluidly throughout the day while remaining comfortable in your body’s natural twists and turns.

All that said, if you find that you cannot move into a position opposite of that slouch, you've got issues than need to be addressed!

does good posture equal never slouching

Myth: Good Posture Will Look the Same for Everyone

There is No One Size fits all when it comes to Posture.

Modern posture beliefs is that it’s usually about being stuck in ONE position that can ultimately cause problems.

Irrational fears of “bad” posture lead many people to lock their body in their misconstrued ideal of what “good” posture looks like, often avoiding movement entirely.

Posture should really be considered “efficient” or “inefficient;” not necessarily “good” or “bad.”

In other words, we should ask if the posture we have is efficient enough to allow us to shift spontaneously and exert our full range of motion in any direction, or inefficient and contributing to a loss of range of motion, mobility or contributing to our dysfunctions.

How Chiropractic Can Help

Chiropractic BioPhysics (CBP) is a specialized form of chiropractic care designed to address health issues related to spine misalignment at their root.

When the root cause of these issues is addressed with proper spinal alignment, the body can start healing and function without inhibition. Working with a CBP certified chiropractor can vastly improve quality of life.

Talk to a CBP chiropractor for tips on posture and a gentle, holistic treatment approach. Techniques for treatment might include manipulation, joint mobilization, soft tissue massage, an exercise program, pain modalities, and lots of education.

Poor posture and its effect on spinal alignment are often overlooked as one of the key issues for optimal health. Having a healthy, aligned nervous system can help every other system in the body work better and with more ease. Find a CBP practitioner to help you today.

Myths About Good and Bad Posture2026-04-26T11:13:29-05:00

Can Chiropractic Help Arthritis in the Neck?

Understanding Arthritis of the Neck

Arthritis of the neck, also known as Cervical spondylosis is a form of osteoarthritis or abnormal wear and tear of the joints that make up your neck.

In other words, neck arthritis is a condition involving changes to the bones, discs, and joints of the neck.

These changes are caused by the abnormal wear-and-tear experienced throughout our life.

Certainly, the more time you spend on this planet (the older you are), the more wear and tear you accumulate. So while age is a common risk factor associated with neck arthritis, it's not necessarily normal.

The truth is – at any age, depending on how an individual is treating their body – the degeneration of discs and other cartilage, spurs or abnormal growths called osteophytes can form on the bones in the neck.

These abnormal growths can cause narrowing of spinal column or in the openings where spinal nerves exit, which then causes a conditions known as cervical spinal stenosis.

Cervical spondylosis (arthritis of the neck) most often causes neck pain and stiffness.

Although cervical spondylosis is rarely progressive, corrective chiropractic adjustments and exercises should be the first step towards resolving symptoms.

Of course, in certain extreme cases, cervical spinal surgery would be indicated.

arthritis of the spine

What are Symptoms of Arthritis in the Neck

Neck arthritis develops very slowly over a period of many years.

This means that in the early stages of arthritis in the neck, symptoms are very mild and infrequent.

While it's great than an individual doesn't have symptoms of  neck pain, stiffness or nerve irritation, it also allows that individual to continue doing the activities that are contributing to the problem in the first place.

This is why we do not like to focus on symptoms, but base treatment recommendations on clinical examination, digital xrays and bodily function (movement and mobility).

The symptoms of spondylosis occur in several stages depending on the severity of its progression.

In early stages, symptoms include:

  • Neck stiffness that improves with activity
  • Decreased mobility of the neck
  • Intermittent sharp pain

In the more advanced stages of cervical spondylosis symptoms include:

  • Significant decrease in neck range of motion
  • Swelling around the joints of the neck
  • Pain that is worse in the morning
  • Pinched nerves (numbness/tingling in arms hands)
  • “Jarred” or “Guarded” sensations when moving neck
symptoms of neck arthritis

What Causes Arthritis of the Neck?

A common misconception about arthritis of the neck is that it is a normal age-related process.

This would mean that most people would exhibit the same level of cervical spondylosis at roughly the same age.

While neck arthritis does progress with time, it's not necessarily a normal process of aging.

There are other factors influencing the progression of cervical spondylosis.

Wolff’s Law states that bone will adapt to the load or stress placed upon it. This means that increased loading of bone tissue will promote increased density. This is why many individuals with osteopenia or osteoporosis utilize resistance training to stimulate bone growth.

However, when the stress or load on the bone is abnormally loaded, Wolff’s Law can contribute to the progression of cervical spondylosis.

Consider the following illustration:

A long thin board is placed on top of two blocks, one at either end. This makes a long bridge like span. If an increasing amount of bricks were to be stacked in the center of the board, it would naturally begin to sag. Common sense would suggest that a support will be needed in the center of the board for it to hold more and more bricks. This “buttressing” would make the board more rigid.

In the spine, a similar process plays out with cervical spondylosis.

As abnormal pressure builds up on the segments of the cervical spine, the increased demand requires more support. The wear and tear associated with increased stress around the joints of the neck will stimulate bone cells to produce a hardened tissue to help support the abnormal load.

This makes the spine more rigid, and cervical spondylosis begins to advance.

How does this process start in the average person?

Typically there is a physical trauma that starts the process. This may be a whiplash injury, car accidents, poor posture, or a jarring force to the neck and spine.

This jarring force will cause the alignment of the spine to be compromised.

Without proper alignment, the spine cannot move properly, and abnormal stress begins to build.

Loss of the cervical curve and spine misalignment are common underlying causes of cervical spondylosis.

This occurs when the alignment of the upper spine becomes compromised shifting the weight of the head away from its center of gravity.

As the weight of the head (weighs down on the neck, cervical spondylosis will slowly begin to develop.

How Can Chiropractic Help with Neck Arthritis?

Understanding how arthritis of the neck (cervical spondylosis) progresses is important for knowing what options you have to manage it.

When it comes to answering the question of whether or not chiropractic can help with arthritis, the answer is yes (at least according to the research).

A 2007 British Medical Journal paper titled Cervical Spondylosis and Neck Pain discussed several randomized controlled trials and systemic reviews demonstrating that corrective exercise, manual therapy and spinal manipulation appear to be “equally effective” as other forms of treatment, but without side effects.

In addition, if arthritis of the neck develops because of a loss of abnormal curvature in the spine (which it does), then restoring that abnormal curvature would be a possible treatment and even prevention strategy.

Corrective Chiropractic is the only non-surgical approach to correcting the curvature and biomechanics of the spine.

If you're looking for research that validates a corrective chiropractic approach to improving spine biomechanics, then visit this page for over 261 scientific references (at the time of writing this article) .

Sure, many patients try over the counter pain relievers such as NSAIDs, heat or ice packs, and/or topical pain creams. While these may provide temporary relief, a more long-lasting solution must target the underlying cause of cervical spondylosis – the structural alignment and mechanics of the spine.

Austin chiropractor Dr. Daniel has a unique focus within the chiropractic profession that focuses on detection and correction of cervical curvature and alignment.

Family Health Chiropractic focuses on the alignment, mechanics, and soft tissue integrity of the upper spine.

When the alignment of the cervical spine is restored and the weight of the head is more balanced over the body’s center of gravity, the additional stress placed on the neck is reduced.

can chiropractic help with neck arthritis
Can Chiropractic Help Arthritis in the Neck?2026-04-26T11:13:29-05:00

How Chiropractic Improves Strength and Power

Strength Training to Overcome Pain

For many people who suffer from pain – chiropractic, massage, physical therapy, acupuncture and pain medication – are all possible avenues to help live a better life.

However, looking into the scientific literature, weight lifting or strength training has more clinical evidence supporting its use to treat pain than anything else.

Of course, strength training brings to mind bulging muscles and sweaty bro's grunting as they admire their muscles in the mirror.

But exercise physiologists and scientists now say it's time to discard those antiquated notions of weight lifting and accept the fact that it can do more for your health than your physique.

Modern exercise science has demonstrated that working with weights — whether that weight is a light dumbbell or your own body — may be the best exercise for pain-free lifelong physical function and fitness.

Strength training exercises are actually among the most important exercises to stay fit and healthy.

Muscle strength decreases with age unless you work on preventing it with strength training exercises.

According to a 2018 CDC report, less than 25% of Americans over the age of 45 engage in strength training.

A big part of this is due to the elderly worrying about being injured and women worry about bulking up and looking manly.

However, if you don’t work to strengthen your muscles, muscle function will decline by 25% of what you had in your mid-30’s when you reach 70.

They will decline by 50% by the time your 90.

At around age 30 you lose as much as 3% to 5% of lean muscle mass per year and if you have pre-existing spine dysfunctions, it only makes it worse.

Strength training helps to make daily activities easier whether it’s climbing stairs or doing outdoor chores like raking leaves.

There are numerous health benefits to strength training that can help reduce chronic pain.

When muscles are stronger your effort decreases which helps prevent fatigued muscles.

For many years, people with illnesses such as fibromyalgia were told to avoid strength training exercises.

Today, research demonstrates the safety and benefit of this important type of exercise for people with illnesses like fibromyalgia.

In addition, many people struggle with back and neck pain at some point in their lives and there is plenty of evidence that strength training exercises help.

They strengthen muscles stopping long-lasting cycles of pain.

strength training and pain

Strength Training and Back Pain

It may seem counter intuitive, but weight lifting and strength training can actually help reduce back pain.

However, the point isn't to bulk up your muscles like a body builder—it's to develop strength, especially back and core strength.

The muscles in your back help keep your spine moving as it should.

If you have a weak back or weak abdominal muscles, you could be more prone to back strain.

Strong, healthy back muscles are also important because they're associated with your posture. And in some cases, chronic back pain is a result of poor posture.

But focusing on strengthening only one part of the body, such as your back, isn't enough.

It's crucial to strengthen other parts of your body, too, including your core and leg muscles.

Overall body strength can lead to less back pain and can help you perform daily activities, such as lifting, better.

Strength Training and Nerves

Scientists have known for some time that early increases in strength must involve changes in the connections between the brain and muscles.

The process appears to involve particular bundles of neurons and nerve fibres that carry commands from the brain’s motor cortex, which controls muscular contractions, to the spinal cord and, from there, to the muscles.

If those commands become swifter and more forceful (via consistent training), the muscles on the receiving end should respond with stronger contractions (strength).

This means size isn't everything and those of you trying to become stronger by putting in extra hours at the gym may be getting it all wrong.

Lifting heavy weights engages the nerve cells more than lifting light weights, even if you do far fewer reps.

Lifting heavy weights can cause nerves to carry more signals from the brain to the muscles, making muscles stronger.

So if you're trying to increase strength – whether you're Joe Shmoe, a weekend warrior, a gym rat or an athlete – training with high loads (heavy weight) is going to result in greater strength adaptations.

A new study, which was published in June, in the Journal of Neuroscience, researchers discovered that strength isn’t just about muscle mass.

You get stronger because the neural input to your muscles increases.

This data tells us that strength may be even more fundamental to our wellbeing than we already expect, since gaining it involves and alters some of the most ancient components of our central nervous system.

strength training and nerves

Chiropractic Influences the Nervous System (Strength)

A Chiropractic adjustment improves function of the entire body by releasing stress from the central nervous system.

Adjustments now serve as one of the most important health interventions which anyone can implement into their routine.

Chiropractors have long observed a wide variety of changes in the people under their care following adjustments.

Along the wide spectrum of claims from those under care are those who say they feel better or focus better and those who notice improvements in movement and coordination.

A paper published in 2016 in the Journal Neuroplatisticity found that a single chiropractic adjustment has the potentional for changing brain function.

Specifically, chiropractic adjustments change neural activity by 20%!

A 2019 paper published in the journal Nature, found that chiropractic spinal adjustments may alter central processing of pain and unpleasantness.

Another paper, published in 2019 in the journal Nature, found that a single session of chiropractic care improved strength and spinal excitability in stroke patients.

This shows that every time we’re adjusting someone, we’re having a big, positive effect on the brain.

And a brain that’s functioning differently and conducting its activities better is sure to have an effect on the body.

In Summary

At its very foundation chiropractic helps improve nervous system function by making adjustments to the spine.

Over time, more and more studies are proving that it is extremely effective and as a result many health conditions are improved from regular chiropractic care.

When the spine is not aligned or the body is out of balance it can impact the function of the nervous system, causing chronic pain, difficulty in mobility, and a wide range of health conditions.

Chiropractic adjustments open the pathways of the nervous system allowing the information to flow unobstructed.

It goes far beyond just the spine though.

Chiropractors adjust the arms, legs, neck, and hips in addition to the spine which all work together to provide a healthy, functioning nervous system.

Regular chiropractic care can help keep the nervous system unimpeded and working as it should.

How Chiropractic Improves Strength and Power2026-04-26T11:13:30-05:00

COVID19, Immune Function and Chiropractic

Fix Your Fragility

COVID-19 officially became a pandemic on March 11, 2020 and absolutely nothing in our lives has been the same ever since.

The World Health Organization (WHO) has been monitoring the novel coronavirus since early January, when a cluster of pneumonia cases in Wuhan, Hubei Province, China was reported.

Past experience with infectious respiratory viruses such as SARS and MERS informed decision-making in the weeks that preceded the declaration of a public health emergency, but nothing could have prepared the world for what would eventually happen.

Since the beginning of the pandemic, all of our lives have been impacted in various ways.

From work and finances, to education and community disruption, and most certainly all aspects of our health, this pandemic has caused a roller coaster of worry, confusion and loss.

There are two factors of high concern for this virus: its spread and severity.

While these concerns are justified, I have personally never had any concerns over my health, or my families health.

Why?

Because I know with certainty that my body is strong, healthy and resilient.

I know with certainty that my children have strong immune systems.

In short, I know my own vulnerabilities and fragility.

I know that for the last 20 years, I've worked consistently at improving not only my health, but the health of my family.

Most humans unfortunately, could not – and currently cannot – say the same.

My concerns however have always surrounded the amount of fear and anxiety that this virus would cause globally.

As of July 11, 2020, 12.5 Million cases of COVID-19 have been confirmed, with 560,000 deaths globally.

This means COVID19 currently has a 0.04% fatality rate, suggesting you have a much higher rate of dying from influenza and pneumonia (5% death rate as of July 4, 2020).

What has become clear is that there are significant differences among people in terms of both risk to infection and – if infected – the severity of the disease.

So like all things in health – it depends.

This is because SARSCOV2/COVID-19 brings out the hidden vulnerabilities that humans are currently walking around with.

The Lancet, a highly respected professional journal, published the first international medical report about COVID-19 infection in Wuhan, China on February 15, 2020, and this article indicated that the infection was associated with acute respiratory symptoms and many other complex medical problems.[1]

A March 2020 follow-up study, also in Lancet, discussed the clinical course of the infection and risk factors associated with mortality.[2]

Specifically, they looked at how preexisting health conditions increase the risk for COVID-19 complications.

The researchers noted that older age, hypertension, obesity, and diabetes were all associated with increased disease severity.

While we cannot do anything about our age – hypertension, obesity and diabetes are all preventable.

And as the virus spread throughout the US and the world, so too did support for the findings of pre existing health conditions and the severity of disease.

From Seattle to New York, patients with COVID-19 did worse when comorbidities were present.[3],[4]

Why do some people fare so poorly while others have only mild symptoms?

Because COVID-19 is not the big, bad, scary virus that people seem to think it is.

This virus does not kill everything it comes into contact with, but is a virus that when tied to the functional status of a person's immune system, reveals that individuals vulnerabilities and personal fragility.

COVID-19 is a virus that, when tied to the functional status of a person's immune system and health status, reveals that individuals fragility.

In short, the time to worry and fear about a virus was long before the pandemic hit. If modern humans placed a stronger emphasis on health resilience and took a proactive measure in health, the story would be playing out completely different.

For anyone who has ignored their current chronic health conditions, continued to eat a poor diet or only sought to treat their symptoms as opposed to actually improving themselves in all aspects of health – this virus brings out the worst in us.

As a whole, we need to start addressing our vulnerabilities when it comes to health.

facing and addressing fragility

Chronic Health Conditions and Altered Immune Function

Chronic health conditions including the pre-existing health conditions mentioned above, result in altered immune system function, which can include unhealthy forms of inflammation.

Not only does an infection of COVID19 cause increased levels of inflammation, but we also know this virus can impact the function of many critical organ systems.

Respiratory, cardiovascular, neurological, gastrointestinal, renal, and hepatic performance are all associated with alteration in immune system function.

Inflammation is a hallmark of immune system dysfunction and is also strongly associated with COVID-19 infection.

This is exactly what a cytokine storm is all about.

A cytokine storm results when there is a breakdown in control of the immune system.

An overwhelming inflammatory response takes place in the body, similar to a septic shock event.

This means that we have to be thinking about how our immune systems become dysfunctional in the first place.

What pre-existing health conditions might you have, knowingly or unknowingly? And what are connections between this virus and its impact on our body?

How many humans had altered immune function prior to when this pandemic hit?

How many humans had cardiovascular disease?

How many of us have metabolic syndrome, pre-diabetes, Type 2 Diabetes, allergies and immune intolerance?

What happens when the world’s most prevalent non-communicable health conditions (all mentioned above) and a highly infectious viral disease collide?

We find ourselves not only in a cytokine storm, but a shit-storm of new realities and frustrations: a COVID-19 pandemic that is really nothing other than a reality check of how unhealthy most people are.

chronic health conditions and immune function

Basic Immune Function

While medicine is concerned with studying and fighting disease, Chiropractic and Functional Medicine are concerned with studying health and strengthening the body to suit its environment.

Chiropractic and Functional Medicine are concerned with studying health and strengthening the body to suit its environment.

This article is not intended to teach you everything you need to know about immune function and how to optimize it.

But I do want you to understand that our immune system has two primary pillars:

  1. The Innate Immune System
  2. The Adaptive Immune System

Innate Immunity is the first line defense system that all humans have in common.

It consists of the first line barriers that prevent the outside world from harming the insides of our body.

The primary barriers include:

  • Blood Brain Barrier (brain health)
  • Nasopharynx Barrier (sinuses, mucus membrane health)
  • Pulmonary Barrier (lung and respiratory health)
  • Intestinal Barrier (digestive health)

The innate immune system consists of our skin (which protects our insides), the digestive tract (which prevents bad stuff from passing through our mouth and into our body), the mucus membranes and enzymes in our nose, mouth, ears and any other orifice, the lungs (to protect you from things you breathe) and even our blood brain barrier.

  • If you have digestive issues – you could have problems with your intestinal barrier.
  • If you have unresolved allergies, chronic sinus infections or post-nasal drip – you could have nasopharynx barrier problems.
  • If you have asthma, respiratory distress or breathing issues – you could have pulmonary barrier problems.
  • If you have cognitive problem, depression, anxiety or memory lapse – you could have blood brain barrier issues.

See how that works?

Now it's important to understand that the innate immune system has nothing to do with previous infections or vaccinations.

This means a vaccine won't protect you from unresolved barrier dysfunctions. 

Nope!

If we do get a vaccine that works, and even if you did get vaccinated for COVID-19, as long as your innate immune system remains dysfunctional, it wouldn't matter.

But our innate immune system is only part of the puzzle.

Our adaptive immune system also plays a major role.

The adaptive immune system is influenced by previous infections, childhood traumas, emotional health and even the health that your momma was in while carrying you in utero.

So the adaptive immune system is not something we all share, but is highly individualized and personalized based on our individual life experiences.

Interestingly, the adaptive immune system can be positively primed by vaccinations in some individuals, whereas cause harm and cellular damage in others.

And here's where the vaccine controversy can come into play. Once again, when we're talking about health and the diversity of humans – it depends.

The adaptive immune system has a memory of our life and works to respond based on previous experiences.

Sometimes our past experience can help our immune system to fight infections, but sometimes our past experience can cause our immune system to become overactive and dysfunctional (i.e. autoimmunity, allergies, immune dysregulation, food sensitivities, etc.).

Either way, both of these systems are controlled by the Nervous System; and this is where Chiropractic Adjustments can play a role.

Immune Function and Chiropractic

A 2005 basic science review of chiropractic summarized the state of the science in several areas including the nervous system response to chiropractic spinal manipulation.

The review confirmed that between 1997 and 2005 the basic science body of evidence confirming a relationship between chiropractic spinal manipulation and the central nervous system.

They concluded, basic science studies support chiropractic theory that spinal subluxation and spinal manipulation impact neurologic function.

These studies suggest mechanisms by which spinal influences may mediate a clinically significant impact on immune function [6]

The nervous system and immune system cross-talk with each other.

“Considerable evidence has mounted to support active communication between the nervous system and the immune system. The nervous system, including the brain and the peripheral divisions can either stimulate or inhibit various activities of both the innate and adaptive immune systems.” [7]

Several excellent reviews have addressed the subjects of nervous and immune system “cross-talk” in great detail.

Very recently, however, several peptides, recognized initially for their neural or neuro-hormone signaling functions have been shown to exhibit potent antimicrobial activity.

This discovery signals the possibility that the nervous system, through utilization of these peptides, has the capacity to deliver anti-infective agents directly to innervated sites localized with great spatial specificity and delivered rapidly.

A 2018 article reporting on the study design of a clinical trial designed to provide knowledge regarding the underlying mechanisms of the effects of Chiropractic Adjustments provided the following analysis of the evidence:

“Chiropractic care including spinal manipulative therapy (SMT) has been found to be a safe, effective and cost-effective non-invasive treatment for some types of spinal pain. SMT has both local and regional pain reducing effects as well as central nervous system effects such as a general reduction of pain sensitivity. SMT is thought to decrease pain by mechanically affecting muscular and joint function (i.e. normalizing muscle tone and improving joint mobility). However, recent experimental research has suggested that SMT may also be influencing the incoming/ascending pain signals (local nociceptive input affecting dorsal horn excitability or temporal summation) and/or the excitability of the central pain regulating mechanisms. A systematic review concluded that short-term sympathetic upregulation can be found with SMT, regardless of the spinal area being treated. This raises the question of whether the pain reducing effect of SMT is associated with a modulation of autonomic nervous system (ANS) activity.”[8]

What we are seeing is that Chiropractic Adjustments do so much more than just help with pain.

Chiropractic Adjustments may modulate the immune system by way of nervous system activation.

5 Studies on Chiropractic and Immune Function

Neuroimmunomodulation and a Possible Correlation with Musculoskeletal System Function. [9]

“There is an increasing body of evidence that the nervous system is capable of modulating the immune response. Receptors for neuromodulators and
neurohormones have been found on human T lymphocytes. Activation of these receptors can be stimulatory or inhibitory depending on the neuroactive substance. The immune system may be able to communicate with the nervous system using neuromodulators and neurohormones secreted by lymphocytes. Sympathetic innervation of lymphoid tissues is not restricted to blood vessels and smooth muscle, but directly supplies lymphocytes and blood precursor cells. It is theorized that spinal fixations may adversely affect the immune response through somatosympathetic reflexes. Spinal manipulation can correct the spinal fixations and may eliminate the adverse effects of somatosympathetic reflexes.”

A Literature Review sought to determine the effects of spinal manipulation on biochemical markers in humans and establish the level of evidence for changes in biochemical biomarkers. [10]

Spinal Manipulation (SM), defined as a high-velocity, lowamplitude thrust technique. Among the outcome measured sought were neuropeptides (neurotensin, oxytocin, SP) (2) inflammatory (TNF, IL) and (3) endocrine (cortisol, epinephrine, nor-epinephrine, leutinizing hormone) biomarkers from any body fluids
(blood/urine/saliva). After removal of duplications, 1217 citations were screened. That was culled down to 96 abstracts screened, 45 full-text articles were assessed for eligibility. And a total of 8 trials included in the review.The review found the studies varied in study design, quality, and outcomes. The conclusion after the review was that a moderate level of evidence existed in the eight studies which found that spinal manipulation influences various biomarkers typically identified as ones not only involved in pain perception/modulation but also play an important role in inflammation, tissue healing and immune response. Studies in the review found that Spinal Manipulation influences various biochemical markers. Spinal Manipulation can increase Substance P, neurotensin, oxytocin and interleukin levels and may influence cortisol levels post-intervention.

Low Back Pain and the Production of Chemokines. [11]

Researchers documented significant differences existing in the levels of the studied chemokines between low back pain patients and the asymptomatic controls.
Several of the chemokines studied were significantly augmented in acute low back pain patients when compared to the control patients. The production of one of the measured chemokines, CCL4, was significantly higher in the acute low back pain patients than the chronic low back pain patients at baseline, while the other measurements were not significantly different.

Spinal Manipulation effect on interleukin-2 production. [12]

The study measured the effect of spinal manipulation on selected parameters of the immune response. The study had three arms – the control group, a group that received spinal manipulation with cavitation (the audible release); and spinal manipulation without cavitation. The goal was to gather knowledge not only on the immune response, but also to determine if cavitation provides a measurable difference in outcomes. The outcomes of the study included a statistically significant increase in the production of IL-2 in both of the arms of the study in which patients received spinal manipulation relative to baseline and to the control group at 20 minutes post adjustment. An increase in IL-2 was also found 2 hours later. There were no differences between the two adjustments arms, meaning that cavitation did not appear to change the outcomes. In this study as with many others, the authors state, “the biological mechanisms associated with spinal manipulation are poorly understood.” The authors also stated that earlier studies have demonstrated increased activity of the innate immune response components following a single spinal manipulation. The authors concluded that a single high velocity, low amplitude thrust to the thoracic spine of asymptomatic subjects causes a significant enhancement in IL-2 secretion in vitro.

Spinal Manipulative Thrust Reduces Inflammatory Cytokines. [13]

In a study of 64 asymptomatic subjects, were separated into three arms of the study, one to receive a single adjustment of the thoracic spine. The second group was a sham manipulation and the third was a venipuncture control. The authors stated, “the present study supports the hypothesis that the spinovisceral reflex effect can encompass functional activity of the immune system. We believe this to be the first report to demonstrate that a single manipulative thrust to an aberrant vertebral motion segment in the upper thoracic spine of asymptomatic subjects results in downregulation of the capacity of human leukocytes for the production of proinflammatory cytokines induced by lipopolysaccharide (LPS)- induced inflammatory response in invitro, in control subjects submitted to multiple venipunctures, became augmented.” The authors concluded there is a time dependent attenuation of LPS-induced production of the inflammatory cytokines unrelated to systemic levels of Substance P after spinal manipulative thrust. The central mechanism of action was not known.

In Summary

Chiropractic is a health care discipline which emphasizes the inherent recuperative power of the body to heal itself without the use of drugs or surgery.

The practice of chiropractic focuses on the relationship between structure (primarily the spine) and function (as coordinated by the nervous system) and how that relationship affects the preservation and restoration of health.

It is founded upon the principle that the body’s innate recuperative power is affected by and integrated through the nervous system.

The current global health crisis surrounding the COVID-19 Pandemic has resulted in changes in our everyday lives and has created increased levels of stress and anxiety, and fear.

Scientific evidence has validated that long-term exposure to stress negatively effects the immune system.

As an essential health care provider, Family Health Chiropractic is in a unique position to assist its patients during this time of heightened stress.

Although there are no clinical trials to substantiate a direct causal relationship between the chiropractic adjustment and increased protection from the COVID-19 virus, there is a growing body of evidence that there is a relationship between the nervous system and the immune system.

Get Adjusted.

COVID19, Immune Function and Chiropractic2026-04-26T11:13:30-05:00

The 5 Most Common Spine Dysfunctions

Spine Dysfunctions

In our previous article, we discussed the basic spine anatomy and function of the spine.

If you're having back pain – or any spine related issue – then it's important to have an understanding of the anatomy and function of the spine, so you can narrow down what might be happening.

In fact, most of the problems that lead to back pain and disability have little to do with disease.

That is not to say that cancer, organ failure, diabetes, and a host of other diseases are not the origin of back pain; but they account for the minority of spine problems.

By far, the majority of troubles spanning from the neck to the lower back are mechanical and directly related to BEHAVIOR.

By behavior I mean the way you carry yourself (bad posture) and the repetitive and sustained stresses of daily life and/or sports.

When these stresses occur consistently or at a frequency and threshold that the spine cannot tolerate, the result is microtrauma to its soft tissue structures (discs, ligaments, cartilage).

Weakening of these soft tissues that function to hold and connect the spine bones further weaken it and lead to more and more problems.

For most of the conditions I'm about to discuss, behavioral change and exercise are the best treatment options out there. T

Let’s now move on and discuss some of the most common spine dysfunctions and how they occur.

Disc Bulges and Protrusions

One of the most common concerns with back pain is whether or not we've injured our discs.

Remember, the spinal discs are shock absorbers sandwiched between the bones that make up our spine and contribute to its flexibility.

They are a typical source of back pain and perhaps more than any other spine structure are susceptible to the wear and tear of daily life.

That said, a disc bulge or protrusion, while painful, is not the same as a disc herniation or tear.

Disc bulges and protrusions are more like sprained ankles. They hurt like heck, but they certainly do not require surgery to fix them.

Basically, a disc bulge is the swelling and inflammation of irritated and injured discs. In other words, the inner disc gel leaks.

As the disc swells, the inside part of the disc pushes the outside, which is loaded with sensory nerve endings, and it becomes a source of pain.

The severity of symptoms can vary and depend on which levels of the spine are affected (neck, mid, or lower back) and the size of the bulge.

They range from generalized stiffness and spasms, especially in the morning or after prolonged sitting, to localized neck or low back pain.

In instances where the bulge is large enough to encroach into the spinal canal or foramina (nerve exit holes) they may compress or irritate the peripheral nerve roots.

Symptoms can progress to include radiating pain down the arm or leg (sciatica), numbness and tingling in the limbs, and in extreme conditions muscle weakness.

Disc Bulge or Protrusion

Disc Herniation (Tears)

Unlike a disc protrusion or bulge, a disc herniation is when the actual disc tears. In this case, the disc’s outer ring layers rupture, causing the contents of the inner gel and fragments to push outward into the spinal canal.

Herniated discs most likely begin as bulges and gradually wear down and weaken until the outer wall finally tears.

Many people will say that they have a slipped disc, although the term is somewhat misleading because the disc does not ever slip out of position. This also means that a single chiropractic adjustment will not miraculously slip it back in!

When a herniation occurs, only a small area of the disc cracks or tears, allowing fragments of the inside to escape through the tear.

When the contents of the disc spill over into the spinal cord, they can then migrate into other locations including the exiting peripheral nerve roots.

These nerve roots exit through small holes (foramina) that get even smaller when they are filled with the disc fragments.

The resulting pressure created on the nerve root constitutes a nerve impingement or what is more commonly called a pinched nerve.

Nerves do not tolerate compression very well, and if the pressure becomes too great or is sustained for too long they will eventually be damaged.

Symptoms of nerve damage include sensations down the arms or legs such as radiating pain, tingling, numbness, and muscle weakness.

Pain can also be intensified as the nerve root is exposed to the toxic acid contents of the discs inner gel as well as the inflammatory chemicals produced by the damaged disc.

Disc Herniation or Tear

Spine Arthritis (Spondylosis)

Spondylosis, also known as spinal osteoarthritis, is a general term to describe degenerative conditions of the spine.

Spine arthritis or osteoarthritis should not be confused with the autoimmune condition Rheumatoid Arthritis.

Similar to any form of arthritis seen in aging knees or hips, the spine with all its joints, cartilage, ligaments, and bones can wear down, resulting in chronic pain and stiffness.

Certainly, the amount of arthritis someone develops comes down to how they have cared for their body over the course of their life.

Spondylosis can occur in any region of the spine but is most common in the neck and lower back and easily detected via xray analysis.

Flattening of the spinal curves and decreased mobility are also commonly found.

It's also important to recognize that a person at any age can have spondylosis or spine arthritis. About 14 percent of Americans ages 25 and older have been diagnosed with osteoarthritis, according to the CDC, compared with more than 33 percent of those ages 65 and older.

Pain can vary greatly from person to person and can occur after periods of prolonged inactivity or during times of high activity.

Symptoms such as intensified pain when moving the spine in a particular direction (flexing or extending) give clues to the spinal structures affected as well as the severity of the deterioration. S

pondylosis is influenced by any condition that places excessive pressure on the spine. Listed below are a few common causes that can accelerate its progression.

  • Poor posture (slouching)
  • Bad body mechanics in daily living (rounding the lower back when lifting)
  • Bad body mechanics in sports (high-velocity twisting the lower spine; golf or tennis)
  • Injuries that damage ligaments (whiplash)
  • Overweight, poor nutrition, excessive alcohol
  • Genetic spine abnormalities

Degenerative Disc Disease

Spondylosis (spine arthritis) is a degenerative condition that can also affect the intervertebral discs and facet joints.

When the discs are affected the process is referred to as degenerative disc disease. As people age, the forces of gravity and muscle contractions continue to press the vertebrae together and compress the discs.

Years and years of pressure dehydrate the discs and they begin to shrink and wear down.

In this degenerative condition the discs’ ability to absorb shock is compromised.

Unfortunately, when one part of the spine deteriorates, it directly affects other nearby regions.

Hence, as you lose disc height and function, the vertebral facet joints take on more of your body weight.

Because these joints are constantly involved with spine motion, they commonly wear down, especially when they begin to take on additional body weight loads that were once the job of the discs.

Facet Joint Syndrome (Arthritis)

Facet joint syndrome, otherwise known as facet joint osteoarthritis occurs when the cartilage joint surface wears down and reactive bone formation begins to produce an overgrowth of bone spurs (osteophytes) and an enlargement of the joint.

These structural changes, as well as the arthritis-induced joint inflammation, often result in pain with spine motion.

The neck and low back are the most areas often affected because of their larger ranges of motion.

Symptoms in the neck include pain and stiffness, headaches, and referred pain into the shoulder girdle.

People affected in the lower back may experience pain and stiffness, referred pain to the buttocks and thighs, and pain with movements, especially attempting to stand up straight.

Reflex muscle spasms further add to the pain and can cause all types of contorted spine positions, including tilts to one side or the other.

It’s a perpetual negative cycle.

What to Do About Spine Dysfunctions

Most people are surprised to hear that most of our spine dysfunctions can be corrected with a combination of posture restoration, corrective exercise and strength training.

Think about a suspension bridge or the wheels of your car. Each relies on equal amounts of tension and strength in the cables or vehicle suspension for the entire structure to be supported properly.

If your car's suspension is off, or the cables becomes weak, the tires and cables will be forced to deal with abnormal load and stress.

This may work for a while, but eventually that wheel or bridge will break down and collapse.

The same is true for your spine which, for the purposes of this analogy, is the bridge or center of the wheel with the muscles, ligaments and tendons of your body being the suspension or cables.

All of the muscles that support your spine, namely those that make up the core and buttocks, need to have nearly equal strength, tone and endurance to work together as a unit and effectively support and protect the spine.

If one of those muscle groups isn’t as strong as the rest, the other muscle groups must bear an extra load.

This immediately causes muscle spasms and tightness in healthy muscles now under extra strain which, in turn, causes pain.

This can be very confusing to sufferers because it’s often the uninjured muscles that hurt.

The long term consequences are much worse. After years of this asymmetrical stress and strain, more serious conditions such as disc bulges, disc hernations, bone spurs and more will develop.

I can’t tell you how many patients I see in my clinic who had very strong abs and weak lateral core muscles (those on the side). Often those strong abs caused more load to be put through the spine than if all the core muscles equally weak.

BALANCE IS KEY

The purpose of chiropractic adjustments are to ensure smooth motion and movement of your spinal joints and the purpose of corrective exercise is to rebuild and re-balance the muscles in your core and buttocks while training you to move in healthy ways.

Change comes with commitment and consistency.

The 5 Most Common Spine Dysfunctions2026-04-26T11:13:30-05:00

Function of the Human Spine

Spine Anatomy & Function 101

If you're reading this, you either have a history of back and neck pain, or you're interested in learning more about how your spine works to hopefully prevent future episodes of back pain.

It never fails, every time I conduct a new patient examination and review x-ray findings, patients will tell me that their previous doctors never explained their problems to them.

This is unacceptable.

So many people get x-rays, MRI's, CT scans and all without ever really understanding what's happening.

So if you've ever looked at your images and had a discussion of ligaments, muscles and bones and you still didn't get it – you're not alone.

The purpose of this article is to help you understand a little more about the anatomy and function of the human spine.

The reality is, the more you know about your body and how it works, the more active role you can take in it's healing process.

The Vertebral Column

The spine, or vertebral column, is made up of individual bone segments called vertebrae superimposed, one on top of the other, and spaced apart by small, shock-absorbing, spongelike structures called intervertebral discs.

The purpose of the spine is to support the body’s weight, protect the spinal cord, and support two-legged human function in standing, sitting, walking, and all other activities of daily life.

I like to think of the spine as a chain or series of building blocks (units if you prefer) stacked in a column.

A total of 33 vertebrae form the spine. They are divided into sections based on the spinal curves they form.

The four sections are the sacrum and coccyx (tail bone), the lumbar spine (lower back), the thoracic spine (mid and upper back), and the cervical spine (neck).

I tend to think of the sacrum and coccyx independently since their individual vertebrae are fused and have no disc-like shock-absorbing structures interspaced between them.

The sacrum forms the solid base for the spine, where it intersects with the pelvic bones to form the pelvis, also referred to as the pelvic girdle.

This entire complex, made up of very strong bones, is vitally important as the foundation that supports the weight of the upper body and spreads that weight across into the legs.

The Vertebral Column

The Vertebrae

Each bony segment that makes up your spine is called a vertebrae.

As we discussed previously, each vertebrae is stacked one on top of the other which makes up the entire spinal column.

The front part of the vertebrae is considered the body and is primarily a support, weight-bearing, flexible structure .

The back part of the vertebrae is a ring-like structure that forms a hollow space housing where the spinal cord passes through.

This is why the spine and chiropractic care is so important.

When the vertebrae are not optimally aligned, the spinal cord is going to not be optimally aligned and problems and occur.

The back part of the vertebrae also consists of two structures called facet joints. Facet joints, like any other joint have a cartilage surface and are susceptible to wear and tear that may lead to degenerative changes such as arthritis.

Additionally, vertebrae attach to ligaments and muscles that connect and anchor them from above and below.

Ligaments serve as cable-like structures that hold bones together.

The Vertebrae

The Spinal Cord & Nerves

Let's now talk about the spinal cord and nerves. The spinal cord is simply an extension of the brain.

The nerves that exit your spinal cord are additional extensions that venture out and connect to all other major tissues and organs of your body.

This is the real reason why Chiropractic Adjustments are so important for your overall health.

We all know that the brain is the central processing system that runs the entire body.

We also know that every electrical signal in your body is generated by the brains coordination of nearly every physiological reaction.

These include signals that relay information about temperature, touch, pain, movement, awareness, digestion, breath, or heart rate.

The bundle of nerves that sends these signals to and from the brain constitutes the spinal cord.

Think of the spinal cord as a highway of nerves that runs north and south, encased in and protected by the middle of the vertebral column (the spine).

The spinal cord, together with the brain, form the central nervous system (CNS).

The CNS is vital for every function in your body. Quite simply, the CNS is your life.

In addition to the highway of nerves that run through the spine via the spinal cord, numerous exits along the way allows the spinal cord to connect to every body structure.

These exits occur at every level of the spine between each vertebral segment and resemble small holes that allow the nerves to pass in and out of the spinal cord.

These little holes are termed intervertebral foramina and are specific to each level of the spine, such as between C5 and C6 or L4 and L5.

The cervical spine (neck) has exit holes (foramina) to the left and right that provide signals to the arms, while in the lumbar spine the exit holes provide a nerve pathway to the legs.

Keep in mind that these exit points also transmit signals to and from every organ in the body including the heart and lungs.

The points at which the nerves branch off the spinal cord and exit to the outside of the spine are termed the peripheral nerve roots, which together form the peripheral nervous system (PNS).

As we will eventually explore, it is at these exit hole points that so many problems arise, as the peripheral nerve roots are prone to compression and stretching by various spine structures (disc, ligaments, bone spurs). Nerves under constant pressure wreak havoc on our body in many ways.

That is one reason why spine health must be maintained — or in most cases, reestablished.

The Spinal Cord and Nerves

The Spinal Discs

Discs probably receive more attention than any other structure in the spine.

Most people learn about them in their damaged state — “bulging discs, ruptured discs, herniated discs.”

Discs are hydrodynamic, elastic structures spaced between two vertebrae, separating them and acting as shock absorbers.

Visually, they look like washers that space the vertebrae apart.

Several metaphors describe a disc, such as a tough jelly donut with a gooey inside, surrounded by a tough, fibrous, circular layer on the outside.

The gooey gel inside constitutes the nucleus pulposus, while the fibrous layered collagen sheets that envelop it constitute the annulus.

The nucleus gel of the disc is a blend of fibers, sugars, and acids. Its purpose is to absorb water and give it a spongelike function.

For the gel to maintain its hydrodynamic, water-absorbing function, it must receive nutrients like all other cells in the body.

In the early years of life, the gel is provided with nutrients via a blood flow through the vertebral segments above and below.

However, in the years of maturity, the vertebral bodies’ growth plates close, cutting off the critical blood supply to the discs.

From this point on, the gel matrix can only receive nutrients via a process that involves alternating compression and relaxation.

This pump-like effect allows nutrients to flow in and out of the central nucleus matrix from the surrounding annular ring layers and vertebral ends.

When the inner gel matrix is hydrated, it functions much like a tire with an internal pressure that separates the outer threads.

Think about how important it is for tires to stay inflated to effectively grip the road and how quickly the outer treads wear out when driven on low pressure, especially on curvy roads that require a great deal of turning.

When deflated they are sure to pop a flat.

The interior disc matrix functions in a similar manner.

It requires an internal pressure to spread the collagen fibers of the annulus outward so that those fibers can stay elongated and maintain their tensile strength to absorb shock and separate the vertebrae.

Of course, there are other variables that we will cover in the disc pathology section; but that, in a nutshell, is how discs work.

Imagine what happens to your discs if they don’t receive the mandatory alternating compression and relaxation, spongelike action that is essential for their health and function.

For example, if you sit all day long you do just that by squishing them constantly with no room for decompression.

Now imagine you combine excessive sitting and slouching with lots of bending and twisting.

You now have a deflated tire that is going to overstretch and possibly tear. Welcome to the world of bulging and herniated discs.

Make sense?

Spine Discs

The Spinal Ligaments

Ligaments are cable-like structures that connect bone to bone.

They are slightly elastic and can stretch just a bit, but not too much, or they lose their stiffness and fail.

They also have a positional role (proprioception) in that their nerve endings send signals to the brain when they are stretched, alerting supporting muscle groups to contract to provide additional support to the surrounding joints.

They are critical for the structural integrity of every joint in the body.

Ligaments are especially important in the spine because of its long, narrow, vertical length and the many movable segments (vertebrae) that must be controlled.

Imagine building a skyscraper without support beams connecting the main components.

The whole thing would come crashing down.

The spine analogy is similar, and every ligament has an important role to keep motion in check.

If even one ligament fails, the entire system is compromised, resulting in an imbalance of weight and force that has severe consequences on the spinal structures (discs, joints, other ligaments).

Because the spine is capable of moving in multiple directions, it has ligaments that attach to its vertebrae at various levels and angles to give it greater support.

For example, thick, strong ligaments run the entire length of the back portion of the vertebrae (posterior longitudinal ligament) and function to keep forward bending in check while the opposite ligament groups on the front side (anterior longitudinal ligament) function to keep backward bending in control (Figure 4).

For every direction there is a ligament that functions to keep that movement in check.

The most significant point to make about ligaments is that prolonged bad postures and movements can overstretch them to the point they fail.

When that happens, the ligament can no longer impart stiffness to its connecting bones, and that disrupts the entire balance of forces across the joint.

This is where muscles come in to reestablish support.

The spinal ligaments

The Core Spinal Muscles

Let’s first establish a definition for the core, since it is often misunderstood and thought of as the midsection and the surrounding abdominal muscles.

It is really much more than abs of steel!

The core includes the chest, back, and abdomen as well as all of its bone structures including the spine, rib cage, and pelvic and shoulder girdles.

It is the link between the upper and lower body including, all of the muscles that span this distance.

The core muscles work together as an integrated system, similar to the way musicians complement one another in an orchestra.

They are essential to keeping us upright, resisting compression, and supporting our body weight.

They provide the framework for postural alignment that is required for every movement, from pushing and pulling to squatting and bending.

One of their main jobs is to keep the spine stable and supported so that the powerful hip and leg muscles can directly transfer the force they produce into the shoulders and arms (and vice versa).

Visualize a tennis server whose power is initiated by bending the hips and knees, then recoiling quickly upward and transferring force through the core into the shoulders and arms, eventually completing a powerful snap at the wrist.

Even the simplest of tasks like walking require that the core muscles work together to complete this energy transfer mechanism.

As we look at the core from the front, side, and back, we can break up the muscles into groups, but we always stress that they work together.

The degree to which each muscle contracts and imparts stiffness to their corresponding joint(s) will determine the total amount of stability in the spine.

Obviously, the core has many muscles groups that are all significant.

There are many muscles that make up the core they are all important to be working daily.

Core Spine Muscles

The Spine Curves (Posture)

Finally, we must appreciate the spine with all of its individual vertebral segments is not in fact vertical but made up of curves.

When viewed in the erect position these curves constitute the human body posture (Figure 8).

As mentioned earlier, the spine has three curves that correspond to the cervical (neck), thoracic (mid back), and lumbar (lower back) spine.

The spine curves are developed in the infancy period of life and are influenced through muscle contractions that pull and mold the spine as well as the angular shape of the discs.

In a healthy spine the curves bisect our center of gravity and balance each other.

They are essential for all aspects of two-legged human function. Because of their arch-like structural design, they impart strength to the spine that helps it overcome the compressive forces of gravity with minimal energy expenditure.

From an engineering perspective, the spine functions much like a suspension bridge that is designed to support massive amounts of weight.

Unfortunately, the spinal curves are directly impacted by prolonged poor posture and repeated bad movements (YOUR BEHAVIOR!) that can change the angle of the curves, often flattening them out or exaggerating them.

The low back and neck are particularly prone to flattening with age as the spine structures wear down from bad positioning.

Think about how many years you may have been sitting slouched or texting with your head looking down, or bending over poorly (Figure 8).

In these situations the spine ligaments, discs, and joints are all susceptible to overstress and often fail.

Muscles turn off and stop doing their jobs and the spine can no longer stay erect and properly absorb shock and load.

The entire core unit is compromised and therefore the ability to move efficiently, to overcome gravity without damage, and to do all other functions of human movement decline.

It is a perpetual negative feedback loop that corrodes and wears down the body.

Fortunately, the reverse is also true.

Doing the right things: the right exercises, the right movements in daily life, and the right postures can rebuild the core and take stress off of the spine.

And that is what we need to learn!

Spine Curves
Function of the Human Spine2026-04-26T11:13:30-05:00

How Chiropractic Can Help with Coronavirus Related Stress

Oh, The Struggle…

From back pain and migraines, to asthma, shingles, sharts and depression: the physical toll that coronavirus-related stress takes on your body is real.

Fortunately, Chiropractic can help!

Back in January I wrote about how the world was going to become infected with fear and how I worried more about that, then the actual virus.

Turns out, the virus that causes COVID-19 isn't as bad as it could have been, yet its devastation is certainly plenty.

Suicide is up according to a few states and several organizations are concerned over the relationship with social isolation/distancing, sheltering in place, unemployment and a potential psychological pandemic.

Slowly, we are starting to see the impact of the constant stress of living in the new age of coronavirus.

Since January, most Americans have been living in a sea of stress hormones.

We are not designed for the constant application of these chemicals.

For any of you who've continued to get your adjustments, I want you to know that chiropractic adjustments have a positive influence on stress pathways in the body.

How Cortisol (Stress) Impacts the Body

There are many ways that cortisol negatively impacts our body.

Blood Sugar Imbalance and Diabetes
Under stressful conditions, cortisol provides the body with glucose by tapping into protein stores via gluconeogenesis in the liver. This energy can help an individual fight or flee a stressor.

However, elevated cortisol over the long term consistently produces glucose, leading to increased blood sugar levels.

Weight Gain and Obesity
Repeated elevation of cortisol can lead to weight gain.

One way is via visceral fat storage. Visceral fat is also considered “deadly fat”.

A second way goes back to the blood sugar-insulin problem.

Consistently high blood glucose levels along with insulin suppression lead to cells that are starved of glucose.

But those cells are crying out for energy, and one way to regulate is to send hunger signals to the brain.

This can lead to overeating. And, of course, unused glucose is eventually stored as body fat.

Immune System Suppression
Cortisol functions to reduce inflammation in the body, which is good, but over time, these efforts to reduce inflammation also suppress the immune system.

Chronic inflammation, caused by lifestyle factors such as poor diet and stress, helps to keep cortisol levels soaring, wreaking havoc on the immune system.

An unchecked immune system responding to unabated inflammation can lead to myriad problems: an increased susceptibility to colds and other illnesses, an increased risk of cancer, the tendency to develop food allergies, an increased risk of an assortment of gastrointestinal issues (because a healthy intestine is dependent on a healthy immune system), and possibly an increased risk of autoimmune disease.

Gastrointestinal Problems
Cortisol activates the sympathetic nervous system, causing all of the physiologic responses previously described.

As a rule, the parasympathetic nervous system must then be suppressed, since the two systems cannot operate simultaneously.

The parasympathetic nervous system is stimulated during quiet activities such as eating, which is important because for the body to best use food energy, enzymes and hormones controlling digestion and absorption must be working at their peak performance.

Imagine what goes on in a cortisol-flooded, stressed-out body when food is consumed: Digestion and absorption are compromised, indigestion develops, and the mucosal lining becomes irritated and inflamed.

This may sound familiar.

Ulcers are more common during stressful times, and many people with irritable bowel syndrome and colitis report improvement in their symptoms when they master stress management.

And, of course, the resulting mucosal inflammation leads to the increased production of cortisol, and the cycle continues as the body becomes increasingly taxed.

Cardiovascular Disease
As we’ve seen, cortisol constricts blood vessels and increases blood pressure to enhance the delivery of oxygenated blood.

This is advantageous for fight-or-flight situations but not perpetually.

Over time, such arterial constriction and high blood pressure can lead to vessel damage and plaque buildup—the perfect scenario for a heart attack.

This may explain why stressed-out type A (and the newly recognized type D) personalities are at significantly greater risk for heart disease than the more relaxed type B personalities.

Fertility Problems
Elevated cortisol relating to prolonged stress can lend itself to erectile dysfunction or the disruption of normal ovulation and menstrual cycles.

Furthermore, the androgenic sex hormones are produced in the same glands as cortisol and epinephrine, so excess cortisol production may hamper optimal production of these sex hormones.

Other Issues
Long-term stress and elevated cortisol may also be linked to insomnia, chronic fatigue syndrome, thyroid disorders, dementia, depression, and other conditions.

Chiropractic Influences Stress Chemicals

Chiropractic adjustments influence the brain and spinal cord.

The brain and spinal cord process all stress both internally and externally.

A key aspect in managing the stress of uncertainty and life’s variables comes from the management and care of the body’s regulatory system.

Chiropractic adjustments help hit the reset button on the central nervous system and reduce stress hormones.

A strong nervous system helps alleviate the burden of mental and physical stress.

According to research published in the Journal of Orthopedic and Sports Physical Therapy, a chiropractic adjustment reduced specific hormones in the body, which carried stress while allowing the subjects who received an adjustment to circulate more calming chemistry throughout the blood stream.

Some of the researchers in the study compared receiving a spinal adjustment to hitting ‘control-alt-delete’ on a computer.

The intimate connection between the spine and the central nervous system translates into a reset of the autonomic nervous system when healing adjustments occur.

The outcome produces a calming effect throughout the body.

Many people only associate Chiropractic with pain relief but the truth is, chiropractic adjustments produce healing in the body and side effects of healing usually arrive in the form of positive outcomes as stress and pain both dissipate.

Chiropractic allows the body to operate at maximum capacity, reducing stress hormones that rob life and vitality.

A reduction in physical and mental stress translates into increased levels of calming chemicals in the brain.

What To Do

Chiropractic adjustments essentially hit the rest button on the central nervous system, reducing dangerous stress hormones and helping alleviate the burden of mental and physical stress on the entire body.

With stress hormones at an all time high, and more drugs being prescribed to mask the symptoms, the need for chiropractic and stress-relieving lifestyle changes (aka exercise, talk-therapy, meditation) have never been more important.

Because of the intimate connection between the spine and the central nervous system, every adjustment helps to balance the autonomic nervous system.

As a result, a calming effect occurs throughout the body.

While many people seek chiropractic care because of their pain, reducing their stress is a major bonus and side effect that comes with every adjustment.

Additional Stress Reducing Strategies:

  1. Move Your Body – Any movement is good, but I'd suggest my Daily Mobility Drill.
  2. Breathe Deeply – Practice deep breathing 2-3x/day for 10 breaths at a time.
  3. Get Some Sun – Do little things that increase daily exposure (breathe deeply while sitting outside)
  4. Shower in Cold Water – Although it seems counterintuitive, cold showers are beneficial for both your mind and your body.
  5. Find a Talk Therapist – Ask our front desk for referrals :)
  6. Consider stress reducing adaptogenic herbs such as NuAdapt and TruAdapt.
  7. Get Chiropractic Adjustments!
How Chiropractic Can Help with Coronavirus Related Stress2026-04-26T11:13:30-05:00

It’s Never Too Late to Lift Yourself Up

It's Never to Late to Lift

Research shows that weight lifting is one of the best forms of medicine older adults can take to optimize their health. [1, 2, 3]

Aging is all too often associated with frailty, weakness and a number of physiologic and functional declines that can contribute to increased disability and a poor quality of life.

How many times have you heard someone say, “Getting old sucks.” or “I'm just getting old.”

While it's easy to say such statements and believe it to be so – it's just not true.

For every person who says, “My bones are just old and weak.” or “I'm too old to do that.” there's another person out there, the same age – doing the same things that supposed “old people” shouldn't be doing.

You see, getting old doesn't suck.

All getting old does is shed light on our vulnerabilities and years of physical neglect.

The older you are, the more time has passed to allow you to see things the things that have been missing in your life.

Getting old is a blessing, and with it comes experience, knowledge and understanding.

What people should say is, “Maybe it's time I do something different?”

Many of the contributing factors that we associate with “aging” are the loss of muscle mass and strength.

Current research has demonstrated that strength-training exercises have the ability to combat weakness and frailty and their debilitating consequences.

This means you can prevent and even reverse the effects of what we accept as aging.

Done regularly (e.g., 2 to 3 days per week), and just like chiropractic adjustments, weight lifting builds muscle strength, preserves bone density, independence, and vitality with age.

In addition, strength training also has the ability to reduce the risk of osteoporosis and the signs and symptoms of numerous chronic diseases such as heart disease, arthritis, and type 2 diabetes, while also improving sleep and reducing depression.

The Deadlift

While there are many weight-lifting and strength training exercises you could do, one move you should always include is the deadlift.

The deadlift is a simple-looking movement yet acts as a full body workout.

From a squatting position, you grab a weighted barbell and then stand while you lift the bar with straight arms.

The barbell rises to about mid-thigh level. You hold for a second and return to the starting position.

It's a short, quick movement, but much happens during that time.

The deadlift is a highly functional exercise that carries over to many everyday movements.

For instance, deadlifts can increase lower-body strength and power, which improves mobility, balance, and stability.

Deadlifts are also great for working your hamstrings and core, particularly the gluteal muscles in the buttocks.

These are all the muscles that help you to pick up things, lift and carry items, and protect your body from strains and injury.

Worried about poor posture or hurting yourself?

Deadlifts strengthen a weak lower back that can cause stooped shoulders.

They also can improve grip strength, and some research has suggested that performing compound movements like deadlifts may increase bone density.

If you don't have access to a barbell, holding a dumbbell or a kettlebell in each hand also works.

You don't need to do many deadlifts to feel the results.

A typical approach is three sets of five to eight reps with a break in between. A higher number of reps can cause your form to break down and lead you to round your back.

Three Phases of Lifting

The deadlift consists of three phases: the starting position, upward movement, and downward movement.

Starting position. Begin with the barbell on the floor. Stand with your feet slightly wider than shoulder-width apart, with your toes under the bar. Squat down, keeping your chest up to help maintain a neutral spine position. Make sure you don't round your back and that you squat and not just bending over. Grasp the bar with an overhand grip, with your arms just outside your thighs. Pull your shoulders down and back, so your chest sticks out. Brace your core to help stabilize and protect your spine during the movement.

Upward movement. With your core engaged, push through your heels to begin the lift. Engage your back and abdominal muscles, and keep your shoulders pulled back to avoid rounding the shoulders. Stand and pull the bar up with straight arms, keeping the bar close to your body as it moves upward. The bar should rise to about mid-thigh level and should always stay in contact with your legs and not lift away.

Downward movement. Hold the lift briefly, then slowly lower the bar toward the ground while maintaining a straight back. Bend your knees so the bar and your hips lower at the same speed. Finish with the bar on the floor, so the weight comes to a dead stop. You should end in the original starting position. This completes one rep. You can immediately go into another rep, or reset your position from the beginning.

Check Your Mobility

Check your mobility and flexibility before weight lifting!

Of course, if you are new to weight lifting or strength training or maybe it's been 20 years since you've lifted… you're probably going to need to work on your flexibility and mobility.

The main reason why people hurt themselves during a deadlift is because they lack flexibility in the hips and ankles to do deadlifts correctly.

So make sure you do the proper prep work before lifting, otherwise you risk putting undue stress on your lower back.

A quick test is to see how close you can come to touching your toes with straight legs.

If you have trouble, then it would be wise to first work on flexibility of your back muscles before attempting deadlifts.

To do this, I'd suggest starting with a straight-leg lift exercise:

  • Lying flat with one knee bent, one leg straight, tighten your abs and raise the straightened leg off the floor.
  • Tighten the muscle on the top of your thigh as you slowly lift your leg, keeping your knee straight.
  • Lower it and repeat several times with each leg.

What Can You Do?

Start lifting weights or improve your “lifting” technique today.

Older people who have never taken part in sustained exercise program have the same ability to build muscle mass as highly trained master athletes of a similar age.

Research shows that even those who are entirely unaccustomed to exercise can benefit from lifting weight or weight training. [4]

Obviously a long term commitment to good health and exercise is the best approach to achieve whole-body health, but even starting later on in life will help delay age-related frailty and muscle weakness.

It’s Never Too Late to Lift Yourself Up2026-04-26T11:13:31-05:00
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