Simple Ways to Add Movement to Your Daily Life

Simple habits that make a big difference — especially during pregnancy and postpartum.

When most people think of “exercise,” they picture long workouts, gym memberships, or squeezing yet another thing into an already full schedule. But the truth is, movement doesn’t have to be complicated. Small, consistent actions throughout the day can support better posture, reduce discomfort, and help you feel more energized — especially during pregnancy and postpartum, when your body needs support more than ever.

Here are some simple ways to weave more movement into your day, no matter how busy life feels:

1. Turn Everyday Tasks Into Mini Workouts

Little changes add up fast. Try:

• Standing on one leg while brushing your teeth to activate stabilizing muscles

• Doing 10 calf raises while waiting for water to boil

• Performing gentle hip circles at the kitchen counter (great for pelvic mobility!)

• Squatting down to pick things up instead of bending from the waist

These tiny moments keep joints moving and help counteract stiffness.

2. Set a “Movement Reminder” Every Hour

Our bodies aren’t meant to stay in one position for long stretches. Set a timer or use a movement reminder app to stand, stretch, or walk for 1–2 minutes every hour.

Some ideas:

• Shoulder rolls

• Gentle neck stretches

• A quick walk across the room

• Pelvic tilts or cat-cow against a wall

Even small resets help your spine stay happy.

3. Add Movement to Your Commute (Or Daily Errands)

If you drive:

• Park a little farther away

• Take the long route walking in

• Do a few gentle stretches before getting in or out of the car

If you work from home:

• Take a 5–10 minute “commute walk” before or after your day to mimic normal routine movement.

4. Make Social Time Active Time

Movement doesn’t have to be solo.

Try swapping out a coffee date for:

• A walk and talk

• A yoga or pilates class

• A stroll with the stroller or baby carrier

This builds community and keeps your body moving.

5. Use Transitions as Movement Opportunities

Think of the in-between moments:

• Waiting for your toddler to put their shoes on

• Letting the dog out

• Warming up your lunch

• Waiting on hold

These are the perfect times to stretch your hip flexors, practice diaphragmatic breathing, or do a few bodyweight movements.

6. Keep Quick Props Nearby

Having tools you like makes movement easier to reach for:

• A foam roller by the couch

• A yoga mat unrolled in a corner

• Resistance bands in a drawer

• A birthing ball as an extra seat

When it’s right there, you’re more likely to use it.

7. Listen to Your Body’s Signals

The best movement is the one your body is asking for. Feeling stiff? Try gentle stretching. Low energy? Take a slow walk. Feeling strong today? Add a few reps of bodyweight exercises.

Movement doesn’t have to look perfect — it just has to be consistent.

Take care,

Dr. Gina

Can Chiropractic Adjustments Help With Sleeping Discomfort?

Can Chiropractic Adjustments Help With Sleeping Discomfort?

Struggling to get comfortable at night during pregnancy or postpartum? You’re not alone. Many people search for answers about pregnancy sleep discomfort, hip pain at night, or postpartum sleep pain, and one question comes up again and again:

“Can chiropractic adjustments help with sleeping discomfort?”

In many cases, chiropractic care may help improve sleep comfort by reducing pain, improving alignment, and supporting the body’s natural ability to rest.

Why Sleeping Gets Harder During Pregnancy and Postpartum

Pregnancy and postpartum bring rapid changes to the body, and many of them directly impact sleep. Common causes of nighttime discomfort include:

• Low-back pain or pelvic pain at night

• Hip pain while side sleeping

• Rib or mid-back tightness

• Neck and shoulder strain from new feeding or carrying positions

• Hormonal changes that affect joint stability

• Postural shifts as your body adapts during and after pregnancy

How Chiropractic Adjustments Can Improve Sleep Discomfort

1. Reduce Muscle Tension

Gentle pregnancy-safe or postpartum-informed adjustments help release tension in the hips, low back, shoulders, and ribs. Relaxed muscles make it easier to settle into sleep and stay comfortable.

2. Improve Pelvic and Spinal Alignment

Misalignment can make side-sleeping or rolling over painful. Chiropractic adjustments help restore balance to the pelvis and spine, reducing pain that interrupts sleep.

3. Increase Mobility

Better mobility means fewer sharp pains or long minutes repositioning in bed. Many patients report they can roll, shift, and get up more easily after an adjustment.

4. Support Nervous System Regulation

Chiropractic care can help calm the nervous system, which supports better relaxation and deeper, more restorative sleep.

Simple At-Home Tips to Improve Sleep Comfort

If you're experiencing pregnancy or postpartum sleep discomfort, try combining chiropractic care with a few supportive habits:

1. Use Targeted Pillow Support

For pregnancy:

• A pillow under the belly

• One between the knees

• One behind the back

• One between the ankles

For postpartum:

• A firm pillow between the knees and ankles

• A small pillow under the waist for side-sleepers

2. Add a Gentle Nighttime Stretch

A few minutes of:

• Cat-cow

• Child’s pose

• Chest opening stretch

These help release tension before bed.

3. Watch Evening Posture

Avoid long periods of slouching on a soft couch or feeding the baby in unsupported positions. Poor evening posture can be a trigger for nighttime back and hip pain.

4. Reset the Core (Postpartum)

Gentle diaphragmatic breathing helps activate deep core muscles, reducing low-back stress at night.

When to Consider Chiropractic Care for Sleep Issues

An adjustment may help if you’re experiencing:

• Hip pain while sleeping during pregnancy

• Sharp pain when rolling over

• Rib pain that makes side-sleeping difficult

• Persistent low-back discomfort at night

• Neck and shoulder tightness from feeding or holding the baby

As your body changes, you deserve restorative sleep—and chiropractic care can be a trusted partner in helping you find it. If you’d like to learn more or schedule a visit, please contact our office.

Take care!!

Dr. Alex

Nasal Release Technique

The Ultimate Guide to Nasal Release Technique (NRT)

If you suffer from sinus issues, you know how debilitating they can be. The constant pressure, headaches, and congestion can make it difficult to go about daily life. While there are various treatments available, one technique that has gained popularity in recent years is the nasal release technique often called “nasal ballooning.” In this guide, we will explore what nasal ballooning is, how it works, and its benefits for sinus treatment.

What is the Nasal Release Technique?

Nasal release technique (NRT), also known as balloon sinuplasty or nasal ballooning, is a minimally invasive procedure used to treat chronic sinusitis. It involves inserting a small, flexible balloon catheter into the nasal passages and inflating it to widen the sinus openings. This allows for better drainage and ventilation, relieving the symptoms of sinusitis.

How Does NRT Work?
An evaluation is done to determine if NRT would be beneficial and to identify sinus and cranial dysfunctions. The first step is to insert a small, flexible balloon catheter (finger cot) into the nasal passages. The balloon is then guided to the sinus opening (or turbinates), and the balloon is inflated, gently widening the passage. This process is repeated for each affected sinus. Once the sinuses are opened, the balloon is deflated and removed, leaving the sinus passages open for better drainage and ventilation.

Benefits of NRT

NRT offers several benefits for those suffering from chronic sinusitis and can also help other issues such as

• Concussion and other head injuries
• Headaches, head pressure, migraines
• Low energy, Fibromyalgia, chronic fatigue
• Muscle spasms, neck and shoulder pain
• Poor concentration and focus
• PTSD
• Sinusitis, sleep apnea, snoring, other breathing and sinus disorders
• Tinnitus (ringing in the ears)
• Traumatic Brain Injury
• TMJ (mouth, head and jaw pains)
• Vertigo and other balance problems
• Whiplash Syndrome

NRT is a minimally invasive procedure, meaning there is no cutting or removal of tissue. This results in less pain and a quicker recovery time compared to traditional sinus surgeries. Additionally, NRT has a high success rate, with many patients experiencing long-term relief from their sinusitis symptoms.

Who is a Good Candidate for NRT?

NRT can be performed and catered for patients of all ages (although can be more challenging for babies and small children due to smaller nasal passages and activity levels). Each patient is screened and an evaluation is performed to determine if NRT is appropriate. Each NRT session builds on the previous one provided there hasn’t been head trauma between treatments. It is a good option for those who are looking for a less invasive alternative to traditional sinus surgeries or have not had relief with other treatments.

Symptoms that may benefit from NRT Therapy

• Balance Problems

• Breathing Problems

• Congestion or fullness

•  Facial pain/pressure

• Headaches

• Loss of smell

• Nasal obstruction or blockage

• Neck Pain

• Ringing in the Ears

• Snoring or Sleep Apnea

• TMJ

• Types of Sinusitis or sinus congestion

• Vertigo

What to expect after NRT?

Most patients cannot believe how much better they breathe and how clear their sinuses are with the help of NRT! After NRT therapy, patients may experience some mild discomfort and congestion/drainage for a few days. Home protocols will be reviewed to help with these symptoms.

Dr. Abbey is trained and certified in the Nasal Release Technique. She utilizes this technique along with other approaches to help patients express optimal health and function. To learn more or schedule a consult, contact our office at 216-952-3830 or info@clechiropractic.com.

February 5, 2023 Newsletter

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Managing Pain with a Holistic Approach

According to the CDC,  20.4% of adults in America suffer from chronic pain. 35% of those adults have been experiencing severe pain that they have to limit their work or life activities. Chronic pain can cause a severe impact in someone's life. 

Majority of individuals who deal with chronic conditions have tried a variety of treatments. Some will find the relief they are looking for, while some might not have the same luck. It is imperative to recognize that there is not a standard approach to treat pain that will work for everyone. 

Recently, the medical community has seen stronger evidence of the benefits of holistic care. These include acupuncture, chiropractic care, nutritional supplementation and massage to name a few. 

These are a few benefits of holistic care for pain management: 

• It can often work when more traditional treatments have failed. 

• It is designed to  work with your body's internal functioning triggering self healing, reducing side effects.

• It can reduce dependency on pain medication which can cause or increase risk of addiction. 

• Treatment is tailored to your condition and needs!!!

The goal of holistic approach is to promote the body's ability to heal by also encouraging better nutrition, sleeping patterns, exercises, stress reducing techniques and more. It is ideal to recognize the person as a whole, not only the area of complaint. 

When dealing with your health properly, you are creating a space for healing giving your mental, emotional and physical health the energy and the support it needs to perform your daily activities with more ease. It is never too late to take action. 

Start taking care of your body TODAY!

Dr. Shirley

Cleveland Chiropractic

(216) 952-3830

www.clechiropractic.com

Postpartum Care: Coping with Body Image

Postpartum is a period of adjustment and healing for the mother. During this time, you will bond with your baby but you may also experience body changes.  Body pain, urinary incontinence and/or muscle tension during your fourth trimester can be present. The cause? It could have been a strained muscles during delivery, pelvic floor muscle weakness, pregnancy hormones (loose ligaments), breastfeeding positions, holding/lifting baby and core muscles instability/weakness. 

After a few weeks, some of these issues may resolve. But what if you are still suffering from back pain for weeks (even months!) after giving birth? Experiencing urinary incontinence when exercising, laughing or running? Feeling constant body tension and anxiety? If you say yes to any of these questions,  know that you are not alone.

It is quite common to experience some of these symptoms after either vaginal or cesarean birth.  However, it does not mean that it is normal and that you have to deal with it because you just had a baby. Know that you do have options! 

The following treatments can help you make your postpartum journey more enjoyable:

• Chiropractic care - chiropractic adjustments restore joint mobility reducing restrictions in your spine and pelvis relieving any nerve pressure present. When your body is working  and moving properly, it can speed your recovery and healing.  This is a plus during the fourth trimester!

• Massage therapy - postpartum massages may help to relax your muscles, increase blood circulation and lower stress hormones, bringing stress relief. Massage can help during your emotional transition bringing relaxation to your life. 

• Acupuncture - acupuncture treatment can be beneficial with stress management, pain relief, promotion of healthy digestion and improved quality of sleep. 

• Pelvic floor PT  - Specialized PT can assess for any pelvic floor muscle tightness or weakness that can be causing your urinary incontinence and back pain. Pelvic PT will guide you in the right direction. 

Reach out if you are experiencing pain, discomfort or just looking for additional postpartum care information. Your body may need a little push to get back in balance. We can help! 

Cleveland Chiropractic & Integrative Health Center

(216) 952-3830

www.clechiropractic.com