Fitness Health

Keeping Your Spinal Discs Healthy

Keeping Your Spinal Discs Healthy
Keyword(s): spinal disc health
Meta description: Maintaining your spinal disc health is an important part of living a life free from pain.
Here is a quick list of our best recommendations.
Bottom Line:
Ain’t no one got time for back pain!
Proactively doing things today to help your spinal discs stay healthy in the future is a smart idea.
Every day, your spinal discs absorb stress related to gravity, your posture, and your movement patterns.
Over time, this stress can cause wear and tear to your discs that can become painful.
The good news? There are a few key ways you can keep your discs healthy… starting today!
Why it Matters:
Not surprisingly, movement and exercise are the top ways to keep your spinal discs healthy.
Each day try to move your spine through its full range of motion and be cautious about sitting for hours on
If you have to sit for long periods, try to change positions every 15 minutes. If you have to work at a
computer for hours at a time and you have the option, bring in a standing desk. These small steps can
help both reduce stress on your discs and engage the small muscles supporting your spine – both of
which are essential for disc health.
Also, mind your posture. The combination of inactivity and long periods in an unbalanced posture can
wreak havoc on your spinal discs.
Next Steps:
Keeping your spinal discs healthy is one of the best things you can do to reduce your risk of experiencing
neck or back pain.
If you spend long hours at the computer especially, you need to take proactive steps to counteract that
We’d be happy to work with you on a plan to keep your spinal discs healthy for years to come. Just shoot
us a message or give us a call!
Science Source(s):
Disc Changes Associated with Prolonged Sitting. PMR. 2014.

Fitness Health

How to Strengthen Your Spinal Discs

How to Strengthen Your Spinal Discs
Keyword(s): spinal disc strength
Meta description: Strengthening your spinal discs isn’t hard if you have a plan. Discover how we
recommend our patients strengthen their spinal discs in this article.
Bottom Line:
No one wants to deal with back pain.
Whether you’re living with pain today or looking to reduce your risk of injury in the future, you may be
curious about how you can strengthen your spine.
When it comes to strengthening spinal discs, it’s wise to start with the body’s core — the set of muscles,
ligaments, and tendons that support your spinal column and help your spinal discs move.
Why it Matters:
Your core needs to have a balance of strength and flexibility to perform at its best.
A strong core allows your body to have the support it needs to move, bend, and twist without causing
injuries, and a flexible core is crucial to allowing the body to move well and through a full range of motion.
Together, these physical qualities help you keep your spinal discs healthy, just like movement-based care
such as the adjustments we provide.
 Core exercises can help your back maintain a balance of strength and flexibility.
 Movement of the spine promotes the delivery of nutrients to the spinal discs.
 Spinal adjustments can improve your range of motion and help to decrease pain.
Next Steps:
It’s been said that we don’t get old and stiff, we get stiff then old.
It’s much easier to keep your spine moving than to get your spine moving, and our practice is here to help
you stay active, healthy, and happy.
Reach out to us today to schedule a visit to assess your movement and create a plan of action to keep
you pain-free and at the top of your game.
Science Source(s):
Exercise and Physical Therapy for Treatment and Pain Management. Spine-Health. 2006.
Exercise for Sciatica from a Herniated Disc. Spine-Health. 2019.


Types of Spinal Disc Problems

Types of Spinal Disc Problems
Keyword(s): spinal disc problems
Meta description: Discover the different types of spinal disc problems and what you can do to find
Bottom Line:
If you’ve had a spinal disc problem, you know how painful it can be.
Every movement seems to hurt, and it can feel like you’ll never be back to your old self.
That pain is the body’s way of signaling you to “Pay Attention Inside Now” — it’s a warning sign from your
body. It’s your body’s way of letting you know it’s been pushed past its limits.
However, with the proper care and a little time, you can get your life back.
Why it Matters:
The most common type of spinal disc problem is called a bulge or herniation, and these injuries most
commonly occur between 45-65 years of age when discs are naturally more dehydrated and stiffer.
A disc bulge or herniation occurs when a disc’s inner portion is trying to (or has) pushed through its tough
outer layer.
When this happens, it can cause pain in two different ways.
 If the disc bulges far enough to press on a spinal nerve, you may notice pain that travels down
your arms or legs.
 If the inside of your disc pushes through the outer layer, it could also cause severe inflammation
resulting in pain.
Next Steps:
The good news is that your spine is incredibly resilient.
Research has proven that movement-based care, such as spinal adjustments and spinal rehab, are
incredibly effective at helping you heal from spinal disc injuries. In fact, exercises that “centralize” your
spinal disc may be able to prevent future episodes of sciatica.
If you have spinal pain or pain that travels down your arm or leg, let us know. Our practice focuses on
using the latest research-based treatments to help you heal, improve, and regain your quality of life.
Science Source(s):
Bulging Disc vs. Herniated Disc: What’s the Difference? Mayo Clinic. 2019.
Exercise for Sciatica from a Herniated Disc. Spine-Health. 2019.


Setting Smart Health Goals in 2021

Setting Smart Health Goals in 2021
Bottom Line:
Have you ever felt like you were working hard but weren’t making any progress towards your goals?
You’re not alone.
Most people feel that way each year around this time.
They set goals, take a few action steps, but never seem to accomplish very much. Often the problem isn’t
a lack of motivation… it’s just that they haven’t set smart goals.
Smart health goals make it easier for you to clarify your thoughts, focus your efforts, use your time to your
advantage, and increase your chances of not only achieving but surpassing your expectations!
Why it Matters:
Living a healthy life is more than just being free from pain.
Setting health goals, stretching your comfort zone, and celebrating small wins are important parts of a
fulfilling life.
As you plan your New Year’s resolutions for a healthy 2021, plan SMART goals.
 Specific: Make your goals specific for more effective planning.
 Measurable: define how you are making progress.
 Attainable: make them reasonable to accomplish.
 Relevant: your goals should align with your values.
 Time-Based: set a date of completion.
Next Steps:
There is no better time than right now to begin setting goals to improve your health this year.
Living a healthy life is a journey, so be sure to celebrate each step of your progress, no matter how
seemingly small.
And know that our practice is here to help guide you along the way! If you have a health challenge or an
ache or pain that’s holding you back from reaching your goals, let us know. We’ll be happy to help!
Science Source(s):
Smart Goals: How to Make Your Goals Achievable. MindTools. 2020.


How to Cultivate a Positive Mindset in 2021

How to Cultivate a Positive Mindset in 2021
Bottom Line:
Mindset is the #1 predictor of success.
The conversations that you have with yourself that play a major role in determining your growth.
And thinking that you can’t do something can become a self-fulfilling prophecy that prevents you from
acting and making the decisions you need to live your best life.
The good news is that there is good news!
Why it Matters:
You can change your habits, beliefs, and transform the way you think.
When you do, you’ll be able to look at the world with a new perspective, and that alone can empower you
to become the person you know you can be.
Pay attention this week to the thought loops that play in your head and try to be more conscientious about
what you tell yourself. This small change will help you cultivate a more positive mindset in 2021.
Did you know…
 Negative emotions may weaken your immune response.
 Positive thinking can help you more effectively manage stress and contribute to improving your
overall health.
 In fact, a positive outlook has been attributed to a 30% decrease in the likelihood of one day
experiencing a cardiovascular event.
Next Steps:
Cultivating a positive mindset isn’t just a lackadaisical, “granola” way to approach life.
New research on the mind-body connection has shown us that our mental health impacts much of our
physical health, and a positive mindset can lead to improvements in your overall health and well-being.
Speaking of that mind-body connection, if you have a health challenge or some other aches and pains
that are weighing on your mind, let us know. We’re here to help!
Science Source(s):
Positive thinking: Stop Negative Self-Talk to Reduce Stress. Mayo Clinic. 2020.
The Power of Positive Thinking. Johns Hopkins Medicine. 2020.

Fitness Health

Moving Your Way to Better Health in 2021

Moving Your Way to Better Health in 2021
Bottom Line:
You’ve heard it before: regular exercise is good for your physical and mental health.
Daily exercise can help you lose weight, lower your risk of future health challenges, reduce your stress,
and improve your mental outlook.
But, if you’re like many people (over 80% to be exact!), you just aren’t getting enough exercise each
Why it Matters:
As chiropractors, a primary focus of ours is movement-based care.
Your overall health is influenced by three types of movement:

  1. Segmental: how well your body’s individual joints move.
  2. Regional: how well your neck, low back, arms, and legs move.
  3. Whole body: how well your whole body moves.
    Here’s how…
     Segmental Movement: Regular chiropractic adjustments can positively influence the function of
    your nervous system, help decrease aches and pains, and help relax your muscles
     Regional Movement: Regular stretching can help to improve your range of motion and
    biomechanics and your energy levels.
     Whole Body Movement: Daily exercise can help to improve your mood and your sleep and help
    to lower your risk of chronic disease.
    Next Steps:
    Millions of people make New Year’s resolutions to get more active each year… and each year, they seem
    to come up short…but this year, you have the tools and resources to succeed!
    By setting smart health goals and cultivating a positive mindset, you have the right foundation to begin
    moving your body towards better health in 2021.
    And if you notice you’re struggling to stay on track, or you’re sidelined by chronic aches and pains, let us
    know. We’re here to help you get healthy and stay healthy so you can stay active and reach your goals!
    Science Source(s):
    80% of American Don’t Get Enough Exercise. Cleveland Clinic. 2018.
    The Use of Spinal Manipulation to Treat an Acute on Field Athletic Injury. JCCA. 2016.
Fitness Health

Increasing Your Energy in 2021

Increasing Your Energy in 2021
Bottom Line:
Have you found yourself tired and drained at the end of each day?
It may be easy to grab a second (or tenth?!) coffee or energy drink but boosting your energy level doesn’t
mean you need to rely on caffeine.
Creating smart, healthy habits each day can help increase your energy level, mental focus, and
Why it Matters:
When you walk through the grocery store, you may notice dozens of products designed to increase your
energy level lining the shelves.
Many of these synthetic stimulants aren’t healthy, and some can even become addictive.
Instead of that daily quick fix, it’s better to take a step back and consider the effect that your stress levels,
exercise frequency, and diet can have on your energy levels.
 Being stressed out consumes a ton of energy. Bringing down your mental stress levels with a
relaxing activity like meditation and your physical tension with some quick physical therapy in the
form of chiropractic care can help you reclaim that energy.
 Daily exercise can help you sleep better, elevate your mood, and further improve your energy
levels by boosting the amount of oxygen circulating in your body.
 Eating foods with a low glycemic index (where sugar is absorbed slowly) can help you avoid a
crash after meals and snacks, keeping you more energized throughout the day.
Next Steps:
Developing an awareness of your daily habits and making small changes can result in big changes.
Start with avoiding using caffeine as a crutch and instead making positive lifestyle choices like those we
just mentioned – and if you have questions or would like our specific natural supplement
recommendations, just let us know.
We’re here to help!
Science Source(s):
9 Tips to Boost Your Energy — Naturally. Harvard Health Publishing. 2020


What are Spine Discs Made of?

What are Spinal Discs Made of?
Keyword(s): spinal discs
Meta description: We’ve all heard of spinal discs… but what are they made of?
Bottom Line:
We all know spinal discs are important — but to understand why, the real question is… what are they
made of?
Simply put, your spinal discs are the little cushions that sit between the bones (vertebrae) in your spine.
Each disc is made up of a tough, fibrous outer layer (annulus fibrosis) and a jelly-like inner layer (nucleus
pulposus). The tough outer layer contains and protects the softer inside layer.
These small discs have a big job.
They enable your spine to move in all directions.
Why it Matters:
Your spinal column has 24 moveable bones with spinal discs between each pair. Each disc acts like a
small swivel to allow your body to tilt and rotate.
A disc’s inner layer is mostly made up of water, and that high water content helps keep it supple and
moveable. However, as you get older, your discs tend to lose their high water content, which can lead to
Degenerative discs don’t move as well, are more prone to cause pain, and even contribute to the
compression of your spinal nerves.
Next Steps:
Movement is one of the best ways to keep your spinal discs healthy.
Since the spinal discs don’t have a particularly good blood supply, movement is how they bring in
nutrients. Those nutrients help the discs stay healthy and push out waste that can contribute to pain and
If your neck or back hurts, let us know! We’ll help get your spinals discs moving and working together
better so you get your life back from pain!
Science Source(s):
Intervertebral Disc: Anatomy-Physiology – Pathophysiology -Treatment. Pain Practice. 2000


How To Improve: Body Health- In 3 Easy Steps

So many people in the United States and throughout the world have pain in the neck and low back. The problem is that for the majority of us in our younger years we get away with focusing on exercise only and don’t learn how to take care of our bodies in the correct way. When you are in gym class they do a good job of starting with stretching first and then you are allowed to compete in games or do sport. This is an important and fundamental building block in body health that is often overlooked.

In my practice (located in Monroe, MI) I specialize in Atlas Orthogonal chiropractic. This type of chiropractic is specific to realigning the head on the neck and then helping the rest of the body to naturally fall into the alignment that we were born with. Remember health is your birth right.

I would like everyone to understand something that is very important. I cannot stretch or exercise for you!

I know it would be great if we could have another people accomplish tasks that we find boring or mundane. The reality is that we must do this on our own and on a regular basis. If you are not stretching or exercising on your own then you are missing our on very key parts in the total body wellness system.


Stretching is for the different regions of the body.




Low Back


Stretching will help to keep the tendons and muscles lose and freely moving. When these become tight they pull on the joints and cause aches and pains.


Chiropractors help with the joints. We work on the joints to increase mobility and improve the structure. When you have properly gliding/moving joints then you will experience less aches and pains.

The decrease in aches and pains will help you to move through your stretches and exercises. Sometimes this the first step that is very important in order to get the person moving in the right direction.

If a joint has been immobilized for a long period of time then it can cause degeneration.

Chiropractic cannot always help, especially if a joint is very degenerated and the person needs surgery.


Exercise is a total body modality that works to strengthen the muscles and keep the spine in alignment after adjustment.

If the tendons are lose enough that they are not pulling on the joints in the wrong way and the muscles are strong then you will have a very well functioning body.

The important part to remember is that you must work on all three body systems in order to improve joint aches and pains. There is nothing that substitutes for your own work.

Fitness Health Nutrition

How to Lose Weight in 2021

Losing weight Effortlessly

New Years resolutions don’t really work and the reason they don’t work is simple. People make really lofty goals that are so far removed from their current way of life that it’s a recipe for failure. Another reason is that humans in general are motivated by fear.

Humans have an autonomic nervous system that controls the entire nervous system network in the body via the connection between the central nervous system and parasympathetic nervous system.

The sympathetic nervous system is responsible for fight or flight. That feeling that drives you when you are scared or afraid of what is to come.

The parasympathetic nervous system drives you based on rest and digest. Your digestive system runs most efficiently when you are not moving and it can focus all of your blood and energy on digesting your food.

So let’s say that you want to lose weight in 2021 – your best strategy is to use this nervous system to your advantage. Here’s how:

Write Down Why You Need To Be Healthy

The number one killers in America are not from strange viruses and bacterium. It is from:

Heart Disease




If you want to live a long and healthy life and lose weight in 2021, then you know obesity and a sedentary lifestyle are not the way to go about it.

In order to life long with good quality you must work to eat right, exercise and maintain a positive mental attitude.

Take a few minutes and write down which chronic diseases really scare you and what would happen to you if you were diagnosed. Read some horror stories and generate some healthy fear.

Slow Down At Meal Time

Know we know that the parasympathetic nervous system is responsible for the digestion in the body and it prefers to work at rest.

This is why you feel sluggish after eating and you want to take a nap.

When we properly digest our food, we are allowing our body to access nutrients, create new cells and tissues, create hormones and important signaling molecules. Also we help to move the waste products through the body more efficiently.

Easy ways to help your digestion

Eat sitting down at a table

Chew slowly and methodically

Give yourself plenty of time to eat and digest

Do not eat in the car

Do not eat in a rush

Think about what you’re eating and why

So that’s it. If you follow these two simple steps to lose weight in 2021 then you will find yourself much happier and healthier in 2022.