Tips for Staying Active in the Winter

Winter often invites slower mornings, cozy evenings, and extra rest—and that’s not a bad thing. But colder weather, shorter days, and disrupted routines can make movement feel harder to prioritize.

Staying active during the winter doesn’t mean pushing through exhaustion or forcing yourself into intense workouts. It means finding simple, supportive ways to keep your body moving—in ways that feel good for your nervous system, joints, and energy levels.

1. Shift Your Mindset: Movement Over “Exercise”

If winter workouts feel overwhelming, start by redefining what counts as movement. Gentle, consistent movement supports circulation, joint mobility, mood, and nervous system regulation—even when it’s not high intensity.

Movement can look like:

• Stretching while your coffee brews

• A short walk during daylight hours

• Gentle yoga or mobility work at home

• Taking the stairs instead of the elevator

Small moments add up.

2. Embrace Shorter, More Frequent Movement

Winter is not always the season for long workouts—and that’s okay. Try breaking movement into shorter chunks throughout the day.

Even 5–10 minutes of movement can:

• Reduce stiffness and aches

• Improve circulation

• Support energy and focus

• Help regulate your nervous system

Set a timer to stand, stretch, or walk every couple of hours, especially if you’re sitting for long periods.

3. Keep Your Body Warm to Stay Comfortable

Cold muscles are more likely to feel stiff or achy. Before moving, take a few minutes to warm up your body.

Helpful tips:

• Wear layers and warm socks

• Start with slow, gentle movements

• Focus on breath to help relax tension

• Try movement indoors before heading outside

A warm body moves more comfortably and safely.

4. Find Indoor Movement You Enjoy

When outdoor walks feel less appealing, having indoor options makes staying active more accessible.

Some winter-friendly ideas include:

• Hot yoga

• Pilates classes

• Bodyweight or resistance band exercises at home

• Mobility or stretching routines at home

• Dancing to your favorite playlist

• Walking on a walking pad or treadmill

5. Prioritize Posture and Mobility

Winter often means more time sitting—whether working, driving, or relaxing indoors. Adding mobility work can help counteract stiffness, especially in the neck, shoulders, hips, and low back.

Focus on:

• Gentle spinal movement

• Hip openers and pelvic mobility

• Neck and shoulder stretches

• Breath-led movement

These areas are especially important during pregnancy and postpartum as your body continues to adapt and recover.

6. Use Movement to Support Your Nervous System

Movement isn’t just about muscles—it’s a powerful tool for regulating your nervous system. Gentle, intentional movement paired with breath can help shift your body out of stress mode and into rest and repair.

Slow, mindful practices such as walking, yoga, or stretching can:

• Reduce stress hormones

• Improve sleep

• Support emotional regulation

• Increase body awareness

Listen to your body’s cues and allow movement to feel calming rather than demanding.

7. Be Kind to Yourself This Season

Winter is a natural time to slow down. Energy levels may change, and that doesn’t mean you’re doing anything wrong.

Consistency doesn’t mean perfection. It means choosing movement that feels supportive on most days—and allowing rest when your body needs it.

A Gentle Reminder

Movement during the winter doesn’t need to look the same as it does in warmer months. When you honor your body’s needs, movement becomes something that supports you—not another thing on your to-do list.

If you’re unsure what types of movement are best for your body—especially during pregnancy or postpartum—chiropractic care, gentle mobility work, and nervous system support can help guide you.

Take care,

Dr. Gina

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

How Prenatal Chiropractic Care Can Help with Optimal Baby Positioning

Pregnancy is such an exciting journey, but it also comes with plenty of questions and concerns—especially as your due date gets closer. One common worry many moms share is: “Is my baby in the right position for birth?”

The way your baby is positioned in the womb can play a role in how smooth labor and delivery goes. While babies often find their way into the ideal head-down position on their own, sometimes they need a little extra space and balance in the pelvis to get there. That’s where prenatal chiropractic care can help.

Why Baby Position Matters

When baby is in an ideal head-down, face-down position, labor often progresses more smoothly. But if baby is breech or transverse it can contribute to:

· Longer or more difficult labor

· Increased back or pelvic pain for mom

· Higher likelihood of interventions, such as a C-section

How Chiropractic Care Supports Positioning

Prenatal chiropractic care focuses on gently aligning the pelvis, hips, and spine. By improving balance and reducing tension in the surrounding muscles and ligaments, we help create the space baby needs to settle into an optimal position.

One specific technique we use is the Webster Technique—a safe, specialized method designed for pregnant moms. This technique is not about “turning the baby.” Instead, it’s about aligning mom’s body, so baby naturally has the best chance to move into the right position.

Benefits for Mom and Baby

Regular prenatal chiropractic care can help:

· Reduce pelvic and low back discomfort

· Relieve tension in the round ligaments and low back muscles

· Support easier movement and mobility during pregnancy

· Encourage a smoother birth process by allowing baby more freedom to move

Is It Safe?

Yes—prenatal chiropractic care is safe, gentle, and specifically tailored to each stage of pregnancy. As chiropractors trained in prenatal care, we are equipped with unique tools. We use specialized tables, pillows, and techniques to keep both mom and baby comfortable during each adjustment.

The Bottom Line

Every pregnancy is unique, and while nothing can guarantee your baby’s position, chiropractic care is a safe and natural way to encourage balance, comfort, and optimal conditions for baby to find their best position.

If you’re curious about how prenatal chiropractic care can support you and your baby, we’d love to chat and answer any questions you may have.

Take care,

Dr. Gina

3 Things Every Pregnant Woman Should Know about the 4th Trimester... Before Baby Arrives

You've heard about the three trimesters of pregnancy, but there's a fourth! It starts after birth…and it might be the most important one to prepare for!

The "4th trimester" is the first 12 weeks postpartum, when your body, your hormones, and your entire nervous system are navigating the huge transition into motherhood. While much of your focus is on baby (understandably), your own healing, regulation, and support are essential, not just for your wellbeing, but also for bonding and your baby’s development, too.

Here are 3 things every pregnant woman should know about the 4th trimester before giving birth:

1. Your body needs (and deserves) time to heal

Birth is a physical and emotional experience, whether it’s vaginal or cesarean. Recovery is not something that happens overnight. This isn’t just about “getting your body back”; it’s about supporting your body forward and healing.

Before baby comes, consider:

• Setting up pelvic floor therapy to support recovery from tearing, scar tissue, or pelvic instability

• Scheduling postpartum chiropractic care to address shifts in alignment, back pain, or nursing posture issues

• Planning for rest, nourishment, and gentle movement—especially in the first 40 days; ask for help and schedule support! Postpartum doulas are a great option in addition to the support of family and friends.

Pro tip: Make a postpartum care plan just like you would for your birth! Include providers, support people, meals, rest, and realistic expectations. Share this with your family and close friends so they know how best to help you and your family.

2. Expect your nervous system to experience ups and downs…preparing now will make the this period smoother

Sleep deprivation. New identity. Breastfeeding challenges. Emotional highs and lows. Once baby is here, your nervous system goes through a huge reset. Your body is learning a whole new rhythm

That’s why it’s so helpful to start building tools now, during pregnancy:

• Learn breathing techniques, mindfulness, or nervous system regulation tools

• Set up holistic postpartum care such as chiropractic, pelvic floor therapy, massage, and acupuncture care to support your body and nervous system’s healing and regulating

• Talk to your support system about what you’ll need emotionally, not just physically

The more supported you are, the more present and connected you can be with baby.

3. It’s okay to ask for help; You were never meant to do this alone!

We live in a culture that praises independence and “bouncing back,” but motherhood was never meant to be a solo journey. The 4th trimester is a time to be cared for, held, fed, and supported. We often hear “it takes a village” to care for babies and children, but the village is just as important for mom and the rest of the family!!

Ways to plan for help/support:

• Organize a meal train (better yet: ask someone to set it up for you)!

• Make freezer meals and stock your pantry. (You can even ask others to help with this!) Proper nourishment is essential for healing and recovery, especially for nursing mamas!

• Hire a postpartum doula: receive support with newborn care, rest, recovery, and guidance as you transition through motherhood

• Accept offers from family or friends to do laundry, hold baby while you shower, help with older children if you have them, care for your pets, or do other household chores

• Communicate with your partner about shared responsibilities and expectations

• Make a list now of who to call if you need support: lactation consultants, pelvic PTs, mental health professionals, and holistic practitioners (If you’re not sure who to contact, reach out! We can make recommendations for you and your baby).

You are the heartbeat of your home. When you care for yourself, you’re also caring for your baby and your family.

The 4th trimester isn’t about perfection. It’s about healing. It’s about gentle, supported recovery and learning to trust your instincts as a mother. The more you prepare for it now, the more you can honor your body’s needs, support your nervous system, and feel empowered and confident in this new season of life.

At our office, we support moms not just during pregnancy, but through every step of postpartum healing. From specific chiropractic care and pelvic floor therapy to acupuncture and gentle bodywork, we’re here to walk with you: before and after baby arrives. Remember: your body was made to do this and you are not on this journey alone 💗

In health and blessings,

Dr. Abbey clechiropractic.com

@clechiropractic

216-952-3830

Health and Wellness Tips for Families Heading into Fall

Health & Wellness Tips for Families Heading into Fall

Summer often means a break from the hustle of the school year and typically a different routine with sun-soaked days, late nights chasing fireflies, lots of water activities, vacations, popsicles on the porch, and days that run together. But by the time September rolls in, many families are ready for a little more structure, a few more home-cooked meals, and a lot more rest.

If your family’s routine (or immune system) feels a bit off track, now is the perfect time for a September Fall Reset. This can be a simple, gentle way to transition from summer’s active and care-free pace to fall’s routines and rhythms, supporting your family’s health from head to toe.

1. Rebuild Your Routine

During summer, bedtimes vary, meals (including timing) get more spontaneous, and schedules loosen up. While that’s not necessarily a bad thing, our bodies do thrive on consistency so getting back on a routine can be beneficial .

Try:

● Set a consistent sleep schedule: Establish bedtimes and wake up times for kids (and adults!). Sleep helps regulate mood, energy, the brain, and immune function.

● Plan easy weeknight meals: Think sheet-pan dinners, slow cooker soups, and colorful salads. Incorporate meal prep and include the whole family! Kids love to be included and can help with cutting, mixing, and putting food/ingredients in containers.

● Create after-school downtime: Allowing kids to decompress before diving into homework or evening activities.

2. Boost Immunity Naturally

Fall often means more time indoors, cooler air, and a higher risk of colds and other seasonal “bugs.” Strengthening the body now can help you avoid lots of sick days.

Try:

● Eat the rainbow! Fresh fruits and veggies are packed with immune-supporting vitamins and nutrients

● Simple immune support: elderberry, honey, and herbal teas or tinctures

● Stay active outdoors for at least 20 minutes a day…yes, even when it’s chilly

● Support the nervous system with chiropractic adjustments, acupuncture, or massage. A balanced nervous system can help the body adapt more easily to seasonal changes.

3. Protect Mental & Emotional Health

The back-to-school and pre-holiday rush can sneak up on us, and yes, stress impacts the whole family.

Try:

● Breathing together. Even 3 minutes of deep breathing before bed can help kids wind down. Try meditation or prayer apps or books to help make it more fun!

● Share family meals. Connection over food supports emotional well-being and better communication.

● Keep your calendar balanced. Resist the urge to overcommit to activities. Be sure to leave space for rest and spontaneous fun!

4. Prep for Allergies & Colds

Seasonal shifts can bring on sniffles and congestion, especially for kids who are back in classrooms.

Try:

● Local honey to gently support seasonal allergies

● Nasal rinses (neti pots or saline spray) to keep airways clear

● Immune boosters like elderberry syrup, vitamin D, and probiotics

● Chiropractic adjustments to reduce stress on the body and help it adapt to environmental changes

5. Give Your Home a Healthy Reset

Your environment impacts your health more than you think. Freshening up your space can make your family feel more settled and energized for the new season.

Try:

● Swap seasonal clothes to make mornings easier and add space to closets and drawers

● Restock the fridge/freezer and pantry with healthy snacks and lunchbox staples

● Air out the house by opening windows for at least 10-15 minutes to refresh the air

● Add houseplants to bring nature indoors and naturally filter the air

Remember…this is about intention and progress, not perfection. A “September Reset” doesn’t have to mean overhauling your life. It’s about small, intentional shifts that bring more peace, balance, healthy energy, and wellness into your home.

As a chiropractor (and mama!) who supports moms and families, I see (and experience) firsthand how much these simple changes, paired with consistent care, can transform how you feel going into a new season.

This month, choose 1–2 tips that feel doable for your family, and build from there. By the time the leaves have fully turned, you’ll already feel more grounded and ready for whatever fall brings.

Here’s to a healthy, happy, and cozy fall!

In health and blessings,

Dr. Abbey clechiropractic.com

@clechiropractic

216-952-3830

Post-Acupuncture Care: What to Do After Your Session

Post-Acupuncture Care: What to Do After Your Session

You’ve just completed your acupuncture session—wonderful! To help your body benefit from the treatment and continue healing, here are some simple tips on what to do (and what not to do) afterward.

1. Take It Easy

After your session, it’s important to allow your body time to process the changes acupuncture has made. You might feel a little tired or spacey. Try to avoid intense physical activity like heavy exercise, strenuous work, or running a lot of errands. Gentle walks, stretches, gentle yoga flow can be a good way to spend the day. Life remains busy so if you cannot always take it easy after an appointment it is okay!

2. Hydrate and Eat Light

Your body’s energy systems have been activated, so it’s a good idea to nourish yourself with easily digestible, wholesome foods. A warm soup, steamed vegetables, or some rice and lean protein can help restore balance. Avoid heavy, greasy, or processed foods, which might weigh you down. Drink plenty of water as acupuncture helps move energy and can release toxins from your system, and hydration helps this process. It can be good to drink warm water with lemon or  herbal tea. 

3. Allow Yourself to Rest

Acupuncture can leave you feeling relaxed, sometimes even a bit tired. That’s totally normal! It’s your body shifting into healing mode. If you’re feeling a bit worn out, take a nap, or plan for an earlier bedtime. Your body is doing important work, so let it rest and recharge.

4. Tenderness and Sensitivity

You might notice some tenderness or achiness at the sites where the needles were placed. This is completely normal and can even be a sign that the treatment is working to release tension and improve circulation. Any discomfort should fade within a day or two.

5. Take Note of Any Changes

After acupuncture, you may notice subtle shifts in your body, mood, or energy levels. You might feel more grounded, clearer, or even a little emotional—this can be part of the process as your energy shifts and the body releases what it no longer needs. Jot down any thoughts or sensations you experience. 

This could be your body clearing out old patterns, emotional or physical.

If you ever have any questions or feel unsure about how to care for yourself after your sessions, don’t hesitate to reach out!

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The Benefits of Chiropractic Care in the Fourth Trimester

The Benefits of Chiropractic Care in the Fourth Trimester

The “fourth trimester”—the first 12 weeks after giving birth—is a powerful, emotional, and often overwhelming time. While your focus naturally shifts to your newborn, it’s also a time when your body is healing, adjusting, and recovering from the massive transformation of pregnancy and birth.

Unfortunately, many new moms are told that once they’ve had their six-week postpartum checkup, they’re “cleared” and good to go—but that couldn’t be further from the truth. The fourth trimester is not the end of your journey—it’s just the beginning of your healing.

Chiropractic care during this season can be a gentle, supportive, and essential part of your recovery. Here’s how:

1. Supports Postpartum Alignment and Recovery

During pregnancy, your body undergoes major postural changes: the pelvis tilts forward, your center of gravity shifts, and ligaments loosen to accommodate your growing baby. After birth, it doesn’t all snap back overnight.

Chiropractic adjustments during the fourth trimester can help:

· Realign the pelvis and spine

· Relieve pressure from the low back, hips, and tailbone

· Reduce discomfort after vaginal or cesarean birth

· Support better posture (especially important for feeding and baby-carrying)

2. Helps You Move and Function More Comfortably

Whether you’re lifting a car seat, nursing around the clock, or getting up multiple times a night, your body is working hard. It’s not uncommon to feel aches and pains in new places—from your neck and shoulders to your wrists and low back.

Chiropractic care can help:

· Reduce muscle tension

· Improve mobility

· Ease repetitive strain from infant care

· Help you move more comfortably through your day

3. Regulates the Nervous System

The postpartum period isn’t just physically demanding—it’s emotionally intense too. Sleep deprivation, hormonal shifts, and the responsibility of caring for a new life can affect your mood, focus, and overall well-being.

Chiropractic adjustments support the nervous system, helping your body shift out of “fight or flight” mode and into a more calm, regulated state. Many patients report better sleep, improved energy, and a greater sense of balance after an adjustment.

4. Provides Dedicated Time for You

It’s easy to feel lost in the whirlwind of caring for a newborn. Chiropractic visits give you a moment to pause, reconnect with your body, and receive care—without having to explain or “be okay.”

Your visit isn’t just about adjustments—it’s about:

· Being seen and supported

· Having your concerns taken seriously

· Getting customized care in a safe, judgment-free space

5. Supports Breastfeeding and Babywearing Posture

Feeding and holding a baby for hours a day takes a toll. Many new moms develop tension and discomfort in the neck, shoulders, upper back, and wrists. Poor posture while feeding can also contribute to headaches and nerve compression.

Chiropractic care can help by:

· Releasing tension in the upper body

· Promoting better posture and ergonomics

· Offering tips or stretches to do at home

Final Thoughts

Your body just did an incredible thing—growing and birthing a human being. But your recovery doesn’t happen overnight. The fourth trimester is a tender, important phase, and you deserve support every step of the way.

Chiropractic care is one gentle, effective way to honor your healing, relieve discomfort, and feel more like yourself again.

Ready to feel supported in your postpartum journey? Schedule your fourth trimester chiropractic visit and give your body the care it needs to heal, realign, and thrive.

Please let us know if you have any questions!

Take care,

Dr. Gina

Beyond the First Year: My Breastfeeding Journey Through Toddlerhood

When I first became a mom, I had no idea how long my breastfeeding journey would last. All I knew is that I wanted to try. I knew I wanted to give my babies the best start I could. I knew my body was made to grow and nourish my babies. Honestly, I didn’t plan on nursing into toddlerhood, but here I am, having breastfed both of my boys well beyond the age of two.

It’s a part of motherhood I never expected to be so transformative and rewarding.

Breastfeeding has been a powerful way to nourish, bond with, and comfort my babies from the very beginning. In infancy, breastmilk provides the perfect mix of nutrients tailored to baby’s changing needs. It boosts immunity, supports brain development, and promotes healthy digestion (and so much more!!). Beyond the nourishing benefits, breastfeeding fosters emotional connection, regulation, and a sense of comfort and safety, all which I truly treasure having had with my babies.

As babies grow into toddlers, the benefits continue, although they're often overlooked or misunderstood. Breastfeeding beyond infancy is not only normal, it’s globally common and deeply beneficial. In fact, the worldwide average age of weaning is around 4 years old (in the US it’s around 6 months). In many cultures, breastfeeding into the toddler and preschool years is the norm, not the exception.

The World Health Organization recommends breastfeeding for at least two years or beyond, as long as it’s mutually desired by mom and child. Contrary to what some might think, breastmilk doesn’t lose its value after a baby turns one. It continues to provide high levels of immune protection, healthy fats, and important nutrients like protein, calcium, and other vitamins. It also offers ongoing emotional comfort, especially during transitions like teething, illness, separation anxiety, or big developmental leaps. It has been so helpful for my boys when they don’t feel well, get hurt, or need extra comfort.

For my family, extended breastfeeding has become a sacred rhythm in our day. It is our quiet moment in the chaos. A way to reconnect. A comfort when they were sick or overstimulated. A way to help them settle into sleep after a big day of learning, playing, and exploring.

All that said, breastfeeding hasn’t always been easy. Yes, there have been challenges. Concerns about supply. Questions about allergies or sensitivities. Struggles with pumping. There were/are days I felt touched out. Yes, there were times I questioned whether I should (or could) keep going. Comments from others who didn’t understand. Exhaustion from night(s) nursing with a little one who wanted the comfort even more than the nutrition.

Sometimes the hardest part of motherhood (and breastfeeding) can be the mental load, questioning the process, self-doubt, and navigating unsolicited opinions feeling the need to justify a choice that feels so natural and right.

For me, when I’ve had challenges and struggles, seeking support has made all the difference.

I leaned on lactation consultants early on who helped me through the initial hurdles of latch, supply, and the overwhelming learning curve of breastfeeding. Cranial sacral therapy and other pediatric specialists including occupational therapists and pediatric dentists helped my babies optimize function and latch. Of course, I’m so deeply grateful for chiropractic care! It has been so beneficial for both me and my boys as they grow and to help my body adapt and heal. As a chiropractor, I know how important it is to support the nervous system during such a demanding season. Adjustments have helped me with the physical demands of nursing from posture strain, upper back tension, lower back pain, and even hormone balance. For my boys, gentle chiropractic care has supported their latch, digestion, sleep, and overall comfort especially during growth spurts, teething, and developmental milestones.

In addition to professional support, I’m eternally grateful for other moms who have helped me normalize and embrace breastfeeding, especially extended nursing. Just hearing someone else say, "Me too," has been so affirming!

But maybe most importantly, I learned to trust my instincts. What felt right for me and my boys. What worked for our family, regardless of what anyone else was doing or what others thought.

Extended breastfeeding has brought me closer to my boys in ways I could never have anticipated. It has taught me patience, presence, and the power of slowing down. It has challenged me but has given back so much more than I ever thought possible. Motherhood and breastfeeding are truly a journey and I’m grateful for both.

I know not every mom can or wants to breastfeed, and every feeding journey is deeply personal. I respect and support each mother for what is best for her and her family. For me and my family, breastfeeding has been the best choice for us, but it may not be for others and that is ok. Whether you nursed for two weeks, two years, or not at all, you are doing what’s best for your family, and that is what matters most. You are doing amazing things! Motherhood isn’t about following a script; it’s about showing up with love, intention, and grace.

If You’re Considering or Navigating Extended Breastfeeding, here are a few things that helped me:

● Lactation consultants: Even months into nursing, they can help with toddler latch, nursing aversions, and weaning strategies when the time comes.

● Chiropractic care: For both mom and baby, it can be a game-changer. It supported my physical body, milk supply, and stress levels—and helped my babies with latch, sleep, and digestion.

● Community support: Local and online mama groups helped me feel seen, heard, and not alone.

● Gentle parenting books & resources: They gave me perspective on the emotional needs behind toddler nursing.

● Self-trust: At the end of the day, no one knows your child or your body better than you do. Whether that is to breastfeed, exclusively pump, do both, or not to breastfeed at all, know that it is important you do what you feel right in your heart. You were made and chosen to be a mom. You are doing wonderful things for your family!

To the mama wondering if it's okay to keep going, or even if it’s okay to stop, this is your reminder: You're allowed to choose what works for you and your little one. There is no “right” timeline, only your timeline. And there is beauty and bravery in honoring that.

If you are seeking help and support along your motherhood and/or breastfeeding journey, know that I and the other doctors and staff at Cleveland Chiropractic are here for you…even if you just need someone to listen and a place to feel supported and safe.

In health and blessings,

Dr. Abbey

The Silent Load Moms Carry: How Motherhood Stress Shows Up in Your Body

The Silent Load Moms Carry:

How Motherhood Stress Shows Up in Your Body

Mama, you’re doing your best. You’re showing up every day, doing all the things, and juggling more than anyone really sees, all while loving with all your heart.

But there’s this weight, this tension, that keeps following you, that keeps you from feeling yourself. Those tight shoulders. The exhaustion and fatigue. The mental load. That voice in your head that says “I should be doing more” or “Why isn’t this enough?”

Often we call this stress “mom stress” or “mom burnout” and it’s not just a mindset. It’s something your body feels, holds, and stores over time. Often “mom guilt” shows up when it feels like you’re falling short, even when you’re doing everything you can and doing your best.

There’s the pressure to:

● Always be present, yet patient

● Do it all and never complain

● Never need or want a break

● “Bounce back,” stay calm, keep it together

● Keep up with “all the things”

● Be “perfect”

Sound familiar?

This emotional load doesn’t just weigh on your heart and your mind, but it also creates chronic tension and physical symptoms in the body, too.

When constantly in a state of busy-ness/always on the go, keeping track of the never ending to-do list, or stuck with self-doubt, the nervous system can get stuck in fight-or-flight mode. This get exhausting and affects more than just your mental health.

Over time, this stress can look like:

● Tight shoulders and jaw clenching

● Headaches or digestive issues

● Low back pain or pelvic floor tension

● Racing thoughts or fatigue that sleep doesn’t fix

● Feeling disconnected from your body

Your body isn’t broken or dysfunctional; these are warning signals and signs your body is crying out for help. Chronic stress without regulation leads to wear and tear physically, mentally, and emotionally.

The beautiful thing about the body? It knows how to heal…it was designed and made to heal. It just needs the right support. That’s where holistic care comes in!

Here are some ways to support your body through motherhood to help reduce the stress and tension your body is carrying and help provide relief and balance:

1. Chiropractic Care

Gentle, nervous system-focused chiropractic doesn’t just help with aches and pains, it helps regulate your stress response and calm your nervous system. When we remove physical tension and interference, your body can finally shift out of survival mode and into healing.

2. Massage Therapy

Massage isn’t just a luxury…it’s a way to release stored tension, reset your nervous system, and reconnect with your body in a nurturing, relaxing way. It can be a welcome break from the active, stressful mom-life.

3. Acupuncture

Emotional stress disrupts the body’s energy flow. Acupuncture may help restore balance, reduce anxiety, decrease tension, and support better sleep and mood regulation which are all essential for moms who are constantly “on.”

4. Pelvic Floor Therapy

The pelvic floor responds to stress, trauma, and emotional load just like any other part of the body by bracing, tightening, or disconnecting. Pelvic floor therapy helps you release physical and emotional holding patterns and rebuild function with your body.

5. Physical Therapy

Physical therapy can help women reconnect with their bodies, reduce pain, and restore strength, especially after pregnancy, birth, or long periods of physical strain. From rehabilitation therapy to core stabilization and posture support, it’s a powerful tool for healing and thriving in motherhood.

So no, you’re not “just tired.” Your feelings are valid. Your tension is real. You don’t have to carry it all alone or carry it all inside.

Holistic care is about seeing your body as a whole, not just the symptoms. We’re here to help you feel grounded, reconnected, and supported in your motherhood.

We support women as they are journeying through life to heal, function, and thrive. Through chiropractic, soft tissue therapy, acupuncture, massage, craniosacral therapy, pelvic floor therapy, and physical therapy, we are here to help your body reduce tension, improve function, and feel better overall.

Let us help you release the stress and tension that your body has been holding. You don’t have to do it all, and you don’t have to do it alone. Let’s walk this healing journey together.

In health and blessings,

Dr. Abbey

@clechiropractic

clechiropractic.com

216-952-3830

Keep It Moving: Why Exercise is Essential for Joint Health

When it comes to maintaining a healthy body, most people think about their heart, muscles, or weight—but what about your joints? Your joints are the unsung heroes of everyday movement. Whether you're walking, lifting your kids, or simply getting up from a chair, your joints are constantly at work.

So how do you keep them healthy, mobile, and pain-free as you age? One powerful answer: exercise.

As a chiropractor, I see firsthand how movement (or the lack of it) affects joint health. The good news? You have more control than you think.

Why Joint Health Matters

Joints are the connections between your bones that allow movement and flexibility. They're supported by cartilage, ligaments, and muscles—structures that all rely on movement to stay strong and nourished. Without regular use and care, joints can become stiff, painful, and prone to injury.

Over time, inactivity can contribute to:

· Stiffness and limited range of motion

· Muscle imbalances that strain joints

· Increased risk of arthritis or degenerative joint changes

· Chronic pain and poor posture

How Exercise Supports Joint Health

1. Lubricates the joints Movement stimulates the production of synovial fluid—a natural lubricant that keeps your joints gliding smoothly. Without it, joints can become dry and stiff.

2. Strengthens the muscles around your joints Strong, supportive muscles reduce the stress placed directly on the joint, preventing unnecessary wear and tear.

3. Improves flexibility and range of motion Gentle stretching and mobility work help prevent the loss of movement that can come with aging or injury.

4. Maintains a healthy weight Excess body weight adds pressure to joints—especially the knees, hips, and spine. Exercise helps manage weight, reducing that stress.

5. Reduces inflammation Regular moderate exercise has an anti-inflammatory effect, helping reduce joint pain and stiffness—especially in people with arthritis.

Best Exercises for Joint Health

Good news! There is no “best” exercise for joint health. The best exercise for you is something you actually enjoy doing! Here are some ideas:

· Walking

· Swimming or water aerobics

· Cycling

· Yoga or Pilates

· Strength training

Final Thoughts

Movement is medicine. Staying active is one of the best ways to protect your joints for the long run—whether you're managing stiffness, preventing injury, or just looking to age gracefully.

The key is to move consistently, listen to your body, and find activities you enjoy doing. And if pain or limitation is holding you back, we’re here to help you find relief and get moving again.

Feel free to reach out with any questions!

Take care,

Dr. Gina

The Season of You: Nurturing Yourself Postpartum

Spring is a season of renewal, making it the wonderful time to focus on healing, restoring energy, and embracing self-care. The postpartum period is a delicate time when your body, mind, and emotions are adjusting to this stage of motherhood. Postpartum has different periods and is not just the first few months after birth. In reality, postpartum healing continues for months and years after. From physical healing to mental and emotional changes to hormone balancing, your body needs time and focus as it journeys through this period. By incorporating holistic care into your routine, you can nurture yourself naturally and feel more balanced as you step into this new season of life.

1. Prioritize Postpartum Recovery with Rest & Movement

Your body has gone through incredible changes, and has done amazing things! Remember: recovery takes time. We say “slow is fast.” Spring is a great time to gently reintroduce movement (and enjoy time outdoors!) while also ensuring you get the rest you and your body need:

● Rest When You Can: Take advantage of longer daylight hours by napping during the day (when you can) and allowing yourself to have slower mornings.

● Gentle Walks Outside: Fresh air, sunshine, and movement help boost circulation, improve mood, and support healing. Vitamin D from the sun is very healing and supports optimal immune function, too. Plus being out in nature, seeing nature bloom and grow, can be healing as well!

● Pelvic Floor Therapy: Balancing, strengthening, and restoring pelvic function is essential for postpartum recovery after both vaginal and C-section births.

2. Support Your Nervous System with Chiropractic Care

Tension and joint restrictions postpartum can contribute to back pain, neck tension, posture issues, headaches, and even postpartum fatigue. Chiropractic care may help:

● Restore spinal function and alignment after pregnancy and birth

● Support the nervous system for decreased tension, optimal nerve function, and even better hormone regulation

● Improve posture and reduce stress and tension in your neck and shoulders

3. Eat Seasonal, Nutrient-Dense Foods for Energy & Healing

Your body needs extra nourishment to recover, heal, and support breastfeeding (if applicable). Spring is full of fresh, vibrant foods that help nourish and replenish your body.

● Leafy Greens: Help detoxify and provide essential vitamins and nutrients.

● Healthy Fats: Avocados, nuts, and seeds support hormone balance and healing.

● Antioxidant-Rich Berries: Boost the immune system and combat fatigue.

● Hydration: Incorporate electrolytes such as coconut water or mineral packs or sip on herbal teas (such as nettle and red raspberry leaf) to support hydration and recovery.

4. Reconnect with Yourself Through Mindful Practices

Motherhood can be overwhelming, and spring offers an opportunity to reconnect with yourself and work to manage stresses.

● Grounding: Walking barefoot allows the body to absorb the earth’s natural energy.

● Sunlight Exposure: Supports mood and vitamin D levels.

● Breathwork & Prayer or Meditation: Helps regulate stress, centers yourself, and promotes emotional balance.

5. Detox Your Home & Body Naturally

Spring cleaning isn’t just for your house…it’s for your body too! Reduce your exposure to toxins by:

● Switch to non-toxic cleaning & skincare products: Reduce the toxic load on your body. ● Opt for essential oils instead of artificial fragrances: Incorporates natural aromatherapy and supports optimal hormone function.

● Eat local, fresh, and organic (when possible): These choices optimize nutrients and limit chemical pesticides.

6. Build a Support System

You don’t have to do postpartum alone! There are many options for community and support:

● Seek Out Support Groups: Connection is key to emotional well-being (and is very beneficial for your healing process)!

● Consult Holistic Practitioners: Chiropractors, acupuncturists, functional medicine providers, pelvic floor therapists, mental health providers, and massage therapists can provide essential postpartum support.

● Ask for Help: Spring is about new beginnings; accepting (and allowing) help enables you to embrace this season with more ease.

Embrace Postpartum Wellness This Spring

Taking care of yourself, especially postpartum, is not a luxury, it’s essential. By incorporating holistic self-care practices, you can take the steps needed to restore your energy, nurture your body, and fully embrace the beauty of motherhood this spring. Reminder: we are here to help and support you along your health and wellness journey. Whether you are seeking holistic care and healing support or tips and recommendations for navigating the postpartum period or challenges you may be facing, we are here for you and your family.

Please reach out if you need care or support.

In health and blessings,

Dr. Abbey

@clechiropractic

clechiropractic.com

216-952-3830

What to Expect from a Prenatal Chiropractic Visit

What to Expect from a Prenatal Chiropractic Visit

If you’re pregnant and considering chiropractic care, you might be wondering—is it safe? What actually happens during a visit? Will it help? These are all great questions, and the good news is that prenatal chiropractic care is not only safe, but incredibly supportive for many moms-to-be.

Whether you're dealing with low back pain, pelvic discomfort, or just want to feel more aligned as your body changes, here's what you can expect during a prenatal chiropractic visit.

First Things First: Is Chiropractic Safe During Pregnancy?

Yes! When performed by a chiropractor trained in prenatal care, chiropractic adjustments are safe, gentle, and tailored specifically for pregnant bodies. Techniques are modified as your body changes, and the goal is always to support your comfort and well-being (along with your baby’s).

What Happens at Your First Prenatal Chiropractic Visit?

1. A Thorough Health & Pregnancy History

We’ll start by chatting about your pregnancy journey so far—how far along you are, how you’re feeling, any discomforts or concerns, previous pregnancies, birth plans, and your overall health. This helps me understand how your body is adapting and what kind of support you need.

2. Postural & Spinal Assessment

As your belly grows, your center of gravity shifts, which can put added stress on your spine and joints. I’ll gently assess your posture, spinal alignment, pelvis, and surrounding muscles to see where there might be imbalances or tension.

3. Discussion of the Webster Technique

If you're in your second or third trimester, I may incorporate the Webster Technique, a gentle and specific method that focuses on balancing the pelvis and the ligaments that support the uterus. This helps create more space for baby to move into an ideal position for birth.

4. A Gentle, Comfortable Adjustment

Prenatal adjustments use low force and are completely safe. You’ll be supported with pregnancy pillows or special tables that accommodate your growing belly. Adjustments may include:

· Pelvic alignment

· Low back and sacral adjustments

· Mid-back and rib cage relief

· Light muscle and ligament work

Each adjustment is personalized to how your body feels that day.

5. Education, Support & Movement Tips

You’ll leave with more than just an adjustment—we’ll also talk about posture, sleep positions, ways to move safely, and stretches or exercises that can help you stay more comfortable between visits.

Common Reasons Pregnant Women See a Chiropractor

· Low back or hip pain

· Sciatica

· Round ligament pain

· Pelvic pressure or discomfort

· Rib and mid-back pain

· Breech or non-optimal baby position

· General wellness and birth prep

How Often Should You Come In?

This depends on your individual needs, but many expecting moms benefit from regular care—weekly or biweekly—in the second and third trimesters to support comfort, alignment, and labor prep.

Your Body is Doing Amazing Things—Let’s Support It

Prenatal chiropractic care is all about helping you feel better, move easier, and prepare for birth with more confidence. Whether you’re in your first trimester or just weeks away from delivery, chiropractic offers a safe, supportive way to care for your changing body.

Please feel free to reach out with any questions!

Take care,

Dr. Gina

Acupuncture for Morning Sickness and Heartburn During Pregnancy

Acupuncture for Morning Sickness and Heartburn During Pregnancy

Morning Sickness: Nausea’s Natural Nemesis

Morning sickness affects up to 80% of pregnant women, often peaking during the first trimester. While the exact cause isn’t fully understood, it’s believed to involve hormonal shifts, particularly the rise in hCG (human chorionic gonadotropin) and estrogen. Stress and emotional factors may also play a role.

How acupuncture helps:
Studies have shown that acupuncture, particularly at the Pericardium 6 (PC6) point on the inner wrist, may significantly reduce nausea and vomiting in pregnant people. This point is also used in motion sickness and post-operative nausea, with evidence supporting its effectiveness.

Heartburn Relief 

As your baby grows, your digestive system can get a bit squished, often resulting in heartburn or acid reflux. Hormonal shifts in levels of estrogen and progesterone during pregnancy may relax the smooth muscle of the sphincter between the esophagus and the stomach, allowing stomach acid to flow back into the esophagus.

That burning sensation in the chest is typically due to stomach acid creeping up the esophagus, and it can make meals (and sleep) a real struggle.

How acupuncture helps:
TCM views heartburn during pregnancy as a sign of stomach heat, food stagnation or an imbalance in digestive energy. Acupuncture can help calm this excess, promoting smoother digestion and reducing the upward flow of acid.

Acupuncture points located on the foot, lower leg, wrist, or mid-abdomen can assist in guiding digestive fluids to their appropriate pathways.

At Home Tips:

Nausea

• Eat small, frequent meals – Aim for 5–6 small meals a day instead of 3 large ones.

• Keep bland snacks handy – Crackers, toast, or dry cereal can help ease morning nausea.

• Stay hydrated – Sip water, ginger tea, or electrolyte drinks throughout the day.

• Try ginger – Ginger tea, candies, or supplements may help reduce nausea.

• Get fresh air – Open windows or go for a walk to reduce queasiness.

• Avoid triggers – Strong smells, spicy foods, greasy foods, or stuffy environments can increase nausea.

• Acupressure bands- These put continual pressure on PC6, the empirical point for nausea. You can buy these or make them at home. 

Reflux

• Sleep with your head elevated – Use extra pillows or a wedge to keep your upper body raised.

• Avoid lying down after eating – Wait at least 2–3 hours after meals before lying down.

• Eat smaller, slower meals – Large meals can increase pressure on your stomach and trigger reflux.

• Limit trigger foods – Avoid spicy, fatty, fried, and acidic foods

• Talk to your doctor – If symptoms are severe, antacids or other pregnancy-safe medications may be needed.

We hope you find these tips to be helpful. Please contact the office with any questions.

Take Care!

Spring Renewal and Postpartum Wellness

Spring Renewal and Postpartum Wellness

Spring is a season of renewal, making it the wonderful time to focus on healing, restoring energy, and embracing self-care. The postpartum period is a delicate time when your body, mind, and emotions are adjusting to this stage of motherhood. By incorporating holistic care into your routine, you can nurture yourself naturally and feel more balanced as you step into this new season of life.

1. Prioritize Postpartum Recovery with Rest & Movement

Your body has gone through incredible changes, and has done amazing things! Remember: recovery takes time. We say “slow is fast.” Spring is a great time to gently reintroduce movement while also ensuring you get the rest you and your body need.

✔️ Rest When You Can – Take advantage of longer daylight hours by napping during the day (when you can) and allowing yourself slower mornings.

✔️ Gentle Walks Outside – Fresh air, sunshine, and movement help boost circulation, improve mood, and support healing. Plus being out in nature, seeing nature bloom and grow, can be healing as well!

✔️ Pelvic Floor Therapy – Balancing, strengthening, and restoring pelvic function is essential for postpartum recovery after both vaginal and C-section births.

2. Support Your Nervous System with Chiropractic Care

Tension and joint restrictions postpartum can contribute to back pain, headaches, and even postpartum fatigue. Chiropractic care helps:

🔹 Restore spinal function and alignment after pregnancy and birth

🔹 Support the nervous system for decreased tension and better hormone regulation

🔹 Improve posture, and reduce stress and tension in your neck and shoulders

3. Eat Seasonal, Nutrient-Dense Foods for Energy & Healing

Your body needs extra nourishment to recover, heal, and support breastfeeding (if applicable). Spring is full of fresh, vibrant foods that help nourish and replenish your body.

🥬 Leafy Greens – Help detoxify and provide essential vitamins and nutrients.

🥑 Healthy Fats – Avocados, nuts, and seeds support hormone balance and healing.

🍓 Antioxidant-Rich Berries – Boost the immune system and combat fatigue.

💧 Hydration – Incorporate electrolytes such as coconut water or mineral packs or sip on herbal teas (such as nettle and red raspberry leaf) to support hydration and recovery.

4. Reconnect with Yourself Through Mindful Practices

Motherhood can be overwhelming, and spring offers an opportunity to reconnect with yourself and work to manage stresses.

🌸 Grounding – Walking barefoot allows the body to absorb the earth’s natural energy.

🌞 Sunlight Exposure – Supports mood and vitamin D levels. 󰩓 Breathwork & Prayer or Meditation – Helps regulate stress, centers yourself, and promotes emotional balance.

5. Detox Your Home & Body Naturally

Spring cleaning isn’t just for your house—it’s for your body too! Reduce your exposure to toxins by:

🧴 Switch to non-toxic cleaning & skincare products – Reduce the toxic load on your body.

🕯 Opt for essential oils instead of artificial fragrances – Incorporates natural aromatherapy and supports optimal hormone function.

🥗 Eat local, fresh and organic (when possible) – These choices limit chemical pesticides and optimize nutrients.

6. Build a Support System

You don’t have to do postpartum alone! There are many options for community and support:

🤱 Mom Support Groups – Connection is key to emotional well-being (and is very beneficial for your healing process)!

🙌 Holistic Practitioners – Chiropractors, acupuncturists, functional medicine providers, pelvic floor therapists, mental health providers, and massage therapists can provide essential postpartum support.

💬 Ask for Help – Spring is about new beginnings, and accepting (and allowing) help enables you to embrace this season with more ease.

Embrace Postpartum Wellness This Spring

Taking care of yourself, especially postpartum, is not a luxury—it’s essential. By incorporating holistic self-care practices, you can take the steps needed to restore your energy, nurture your body, and fully embrace the beauty of motherhood this spring. Reminder: we are here to help and support you along your health and wellness journey. Whether you are seeking holistic care and healing support or tips and recommendations for navigating the postpartum period or challenges you may be facing, we are here for you and your family. Please reach out if you need care or support!

In health and blessings,

Dr. Abbey

@clechiropractic

clechiropractic.com

216-952-3830

What is the Webster Technique?

What is the Webster Technique?

If you are pregnant, chances are you’ve been told to find a Webster Certified chiropractor to see during pregnancy. But what exactly is the Webster Technique and why is it important during pregnancy?

According to the International Chiropractic Pediatric Association (ICPA), the Webster Technique is defined as a specific chiropractic analysis and diversified adjustment. The goal of the adjustment is to reduce the effects of subluxation and/or SI joint dysfunction. In doing so, neurobiomechanical function in the sacral/pelvic region is improved.

In simpler terms, the Webster Technique is a specific chiropractic analysis and adjustment that reduces nervous system stress, balances pelvic bones, muscles and ligaments and optimizes the mother’s pelvic function in pregnancy and birth.

When your pelvis is functioning properly during pregnancy, you are likely to experience less lower back pain, more comfort, and better movement.

All of our chiropractors at the office are Webster Certified! Feel free to call the office or visit our website to schedule an appointment.

Please let us know if you have any questions.

Take care,

Dr. Gina

Acupuncture and Joint Health

Acupuncture for Joint Health

Acupuncture can be beneficial and effective in alleviating joint pain, reducing inflammation, and

help restoring movement in those with various kinds of arthritis and other joint-related

conditions.

Arthritis Types and How Acupuncture Helps

Arthritis is a broad term for conditions that affect the joints, and there are several types that

acupuncture can effectively treat, including:

• Osteoarthritis (OA): The most common form of arthritis, OA occurs when the cartilage

that cushions the joints deteriorates over time, causing pain and stiffness. Acupuncture

helps stimulate blood flow to the affected areas and encourages healing.

• Rheumatoid Arthritis (RA): An autoimmune disorder, RA causes chronic inflammation

in the joints, leading to pain and deformities. Acupuncture can help reduce inflammation

and support the immune system.

• Gout: This form of arthritis occurs when uric acid crystals build up in the joints, typically

causing intense pain in the big toe. Acupuncture helps improve circulation, reduce pain,

and promote detoxification.

• Psoriatic Arthritis: Linked to psoriasis, this condition causes both skin and joint

inflammation. Acupuncture can help reduce both symptoms of skin irritation and joint

pain by balancing the body's internal energy.

Pain Management: Targeting Joint Pain with Acupuncture

One of the most well-known benefits of acupuncture is its ability to alleviate pain. By inserting

very thin needles at specific points, acupuncture stimulates the release of endorphins and other

natural pain-relieving chemicals. This can lead to a significant reduction in joint pain caused by

arthritis.

Acupuncture also helps regulate the body’s nervous system, reducing the perception of pain and

promoting a sense of relaxation.

Inflammation Reduction

Chronic inflammation is a hallmark of many types of arthritis, and acupuncture can be effective

in reducing this inflammation. In Traditional Chinese Medicine (TCM), acupuncture points are

selected based on their ability to balance the body's energy (Qi) and stimulate blood circulation

to areas of inflammation.

Acupuncture encourages the release of anti-inflammatory messengers, which help reduce

swelling and promote the healing of inflamed joints. This process not only relieves discomfort

but also potentially helps lessen long-term joint damage caused by prolonged inflammation.

Movement Restoration: Enhancing Joint Mobility

For individuals with arthritis, limited movement can significantly impact their quality of life.

Acupuncture can help restore flexibility and range of motion by promoting the flow of Qi and

increasing blood circulation to stiff, painful joints.

By relaxing tight muscles, reducing swelling, and improving circulation, acupuncture facilitates

smoother movement and reduces stiffness. People may notice improved mobility after a few

sessions, making acupuncture a valuable treatment for joint health and overall function.

Overall acupuncture can be helpful for pain management, inflammation/stress reduction, and

movement restoration.

Contact us today to learn more about acupuncture and how it may be able to help you. We are

here to help!

Answering Frequently Asked Questions: Dry Needling

Answering Frequently Asked Questions: Dry Needling

What Is Dry Needling?

Dry needling is a therapeutic technique performed by trained healthcare professionals, such as physical therapists and chiropractors. It involves inserting thin, sterile needles into trigger points (knots in the muscle) or areas of tension to reduce pain, improve range of motion, and promote healing. The term "dry" refers to the fact that the needles don’t inject any substances—unlike hypodermic needles used in medicine.

What Does Dry Needling Do?

The primary goal of dry needling is to alleviate pain and restore function. By targeting trigger points, the needles help release tight muscle bands, decrease inflammation, and improve blood flow. This process promotes the body's natural healing mechanisms, leading to improved mobility and reduced discomfort.

Additionally, dry needling can stimulate the nervous system, interrupting pain signals to the brain and encouraging relaxation in overly tight muscles.

What Conditions Can Dry Needling Help With?

Dry needling is versatile and can address a wide range of conditions, including:

• Chronic pain (e.g., back pain, neck pain)

• Muscle tension and tightness

• Sports injuries (e.g., strains, sprains)

• Tendinitis (e.g., tennis elbow, Achilles tendinitis)

• Headaches and migraines

• Extremity pain (e.g., hip, knee, shoulder pain)

• Sciatica

• Plantar fasciitis

Does Dry Needling Hurt?

Most people report minimal discomfort during a dry needling session. You might feel a slight prick as the needle is inserted, followed by a twitch or mild ache when the needle reaches the trigger point. These sensations are typically brief and are often followed by a sense of relief or relaxation.

The level of discomfort varies from person to person, but your provider will work to ensure your comfort throughout the procedure.

What Is the Difference Between Dry Needling and Acupuncture?

While both dry needling and acupuncture use thin needles, the two practices differ in their purpose, philosophy, and application:

• Dry Needling: Rooted in modern Western medicine, it focuses on treating specific musculoskeletal issues by targeting trigger points and areas of tension.

• Acupuncture: Based on traditional Chinese medicine, it aims to balance the body’s energy (or “qi”) by stimulating specific points along meridians to promote overall health and well-being.

Although the techniques look similar, their goals and underlying principles are distinct.

Is Dry Needling Safe?

Yes, dry needling is considered safe when performed by a trained and licensed professional. The needles are sterile, single-use, and disposed of after each session to eliminate the risk of infection.

Mild side effects, such as soreness, bruising, or fatigue, are possible but typically resolve within a day or two. Your provider will review your medical history to ensure dry needling is appropriate for you and discuss any potential risks.

Please let us know if you have any additional questions!

Take care,

Dr. Gina

The Importance of Chiropractic Maintenance Care: Supporting Long-Term Health

When people think of chiropractic care, they may associate it with addressing acute pain or injuries. While chiropractic adjustments are effective for helping conditions like back pain, neck discomfort, and headaches, people may not realize the benefits of chiropractic care as a long-term strategy for maintaining health and wellness. There are a lot of folks who receive care to help with overall wellness.

What is Chiropractic Maintenance Care?

Chiropractic maintenance care involves regular visits to your chiropractor, even when you're not in pain or dealing with specific injuries. These visits help to keep your spine and nervous system healthy, improve mobility, and reduce the risk of future problems. Just as you might schedule regular dental cleanings or routine car maintenance, chiropractic care may help you stay ahead of potential health issues and not chase symptoms.

The Benefits of Maintenance Care:

1. Prevention of Recurring Pain: Even after pain subsides, underlying issues such as muscle tension, spinal misalignment, or joint dysfunction may persist. Regular chiropractic adjustments can help address these imbalances, reducing the likelihood of recurring pain and flare-ups.

2. Improved Mobility and Flexibility: As we age or engage in repetitive activities, our range of motion and flexibility can become restricted. Chiropractic care helps to keep your joints, muscles, and ligaments flexible and mobile, allowing you to move more freely and perform daily activities with ease.

3. Stress Relief and Relaxation: Regular chiropractic care can help reduce muscle tension and promote relaxation, aiding in stress relief.

4. Support for an Active Lifestyle: Whether you’re an athlete or just someone who enjoys staying active, chiropractic maintenance care can support your body’s ability to recover from workouts, prevent injury, and improve overall performance.

How Often Should You Get Chiropractic Maintenance Care?

The frequency of chiropractic visits for maintenance care will vary depending on your individual needs, lifestyle, and health goals. Some people may benefit from monthly adjustments, while others might opt for bi-weekly or quarterly visits. Your chiropractor will work with you to create a personalized maintenance plan based on your body’s unique requirements.

Why Choose Chiropractic Maintenance Care?

Chiropractic maintenance care is about more than just addressing symptoms when they arise; it’s about supporting long-term health and wellness. When the brain does not send the correct messages to our core and trunk muscles, there is an increased risk of injury. Life stressors can impact this messaging. The goal of maintenance care is to help relieve those stressors from building over time. Regular care also empowers you to take a proactive approach to your health, preventing problems before they interfere with your daily routine.

Please reach out to us if you have any questions! We are here to help!

Chiropractic Care for Better Sleep: Restoring Balance for Restful Nights

Chiropractic care is an effective, natural approach to improving sleep quality by addressing underlying issues such as spinal misalignments, muscle tension, and nervous system imbalances. When the spine is properly aligned, it helps reduce pain and discomfort, promotes relaxation, and allows the body to function more efficiently. By relieving stress on the nervous system, chiropractic adjustments support better circulation, improved breathing, and a more restful sleep cycle.

How Chiropractic Care Enhances Sleep:

- Relieves Pain and Tension:  Misalignments in the spine can lead to back pain, neck stiffness, and headaches, all of which can disrupt sleep. Chiropractic adjustments may help alleviate these discomforts, allowing for more comfortable, restful sleep.

- Reduces Stress and Promotes Relaxation: By helping the body restore proper function to the nervous system, chiropractic care helps reduce overall stress levels and promotes relaxation, making it easier to fall asleep and stay asleep.

- Supports Respiratory Health: Misalignments in the upper spine can affect breathing, which is essential for quality sleep. Chiropractic adjustments can help improve lung function and breathing patterns, supporting deeper, uninterrupted sleep.

- Addresses Insomnia and Restlessness:  Chiropractic care has been shown to improve conditions like insomnia by restoring balance to the body’s systems and promoting a state of calm.

There is no universal solution when it comes to fixing sleep issues. However, if you find yourself struggling with it, chiropractic care may provide the relief you need for a more night’s rest. Contact our clinic to learn more and schedule a consultation.