Holiday Travel


Traveling can be rough on your body; especially around the holidays. Here are some quick tips to try and an article by the ACA. 

1.) Warm up and cool down. Sitting for prolonged periods can be hard on your body so just like exercise, stretch before and after. 

2.) Adjust the lumbar support in your car or, if on a plane, roll up pillows to create a lumbar support that follows the natural "S" curve of your spine

3.) Walk up and down the aisles of the plane and stretch. If traveling in a car, take frequent rest stops and stretch. 

Read the full article here.

Add Movement to Your Winter


This time of year can be rough for those of us that like to get our movement in outdoors. Here are some good ways to add movement into your day when it’s cold and wet outside:

1. Make your meetings walking or standing meetings. Take a stroll with your colleagues around the office while you talk or just stand around the conference table while you meet.

2. Take stretch breaks. Spend 5-10 minutes twice a day stretching out your back, neck, hips, and shoulders. You can bend forward to touch your toes then grab the opposite elbow and gently sway side to side.

3. Foam Roll in the evenings while watching your favorite shows. Even just a few minutes on the foam roller every day will help loosen up tight, stiff muscles.

4. Add incidental movement to your day by taking the stairs instead of the elevator or parking your car at the far end of the parking lot.

5. Stand at a counter while you eat your lunch instead of sitting.

6. Walk around while you take your phone calls.


Majority in U.S. Say Chiropractic Works for Neck, Back Pain

by Cynthia English and Elizabeth Keating

September 8, 2015

Story Highlights

• Two-thirds say chiropractic effective for neck, back pain

• Many adults say chiropractors think of patient’s best interest


• More than 33 million U.S. adults saw a chiropractor last year

WASHINGTON, D.C. — Chiropractic care has a positive reputation among many U.S. adults for effective treatment of neck and back pain, with about six in 10 adults either strongly agreeing (23%) or agreeing somewhat (38%) that chiropractors are effective at treating these types of pain.

These findings come from the first-ever nationally representative annual survey of U.S. adults measuring perceptions of and experiences with chiropractic care. Chiropractic care focuses on neurological and musculoskeletal health, and aims to favorably affect overall health and well-being, relieve pain and infirmity, enhance performance, and improve quality of life without drugs or surgery. Palmer College of Chiropractic, the founding and largest college of chiropractic in the world, commissioned Gallup to design and conduct this study of 5,442 adults, aged 18 and older, in the U.S.

Read the full article here: 2015 Gallup study on chiropractic

Levator Scapulae: The ‘Computing’ Muscle

Before you read any further, try this exercise: Take a deep inhale and slowly exhale.

As you exhale, release your shoulders and allow them to drop down into a fully rested position. Did you notice a full inch or more of movement? These are your levator scapulae muscles, and they are rarely relaxed. They are responsible for elevating the shoulders, rotating the head, and keeping the head from falling forward.


Between typing, driving, looking down to text, and holding the phone between the ear and shoulder; the levators are constantly working. Not only are they overworked, they are often the culprit of neck pain, shoulder pain, and the dreaded ‘stiff neck’.  Overuse of these muscles can lead to chronic tension and painful trigger points. Read on for some common bad habits that lead to levator scapulae pain and how to correct them!

Problem: Typing at a desk with a keyboard positioned higher than the elbows, forcing the levators to raise the arms to reach the work surface

Solution: Keyboard and work surface should be level with the elbows in their relaxed state, with the arms at a 90 degree angle, allowing the levators to relax. Consider using a chair with arm supports or keyboard tray to get the perfect angle.

Problem: Holding a phone to the ear, or pinning a phone between the ear and shoulder for extended periods of time

Solution: If talking on the phone is part of your job, consider an ear piece or head set, which will prevent excessive one-sided use of the levator.

Problem: Stress-induced “turtle head” and all around poor posture

Solution: Bring awareness to your posture several times a day by checking in with your head and shoulder position relative to the rest of your body. Roll shoulders back and down into a natural, resting position. Allow the head to float up and back to sit on top of the body, avoiding the “forward head” posture that excessively lengthens and strains the levators.


If you are dealing with neck and shoulder pain, chiropractic and massage therapy can not only alleviate symptoms, but help address and correct any dysfunction within the structures. Treatments include cervical (neck) adjustments and manual therapy not only on the levators, but the trapezius, splenii muscles, sternocleidomastoid and scalenes, all important muscles that work together to ensure proper function of our head, neck and shoulders. Make an appointment with one of our providers to get an examination and treatment plan underway!