Reset Your Spine for the New Year!

The end of the year is a great time to give your body a fresh start. Sitting at work, using phones, and holiday stress can all contribute to making your back and neck feel stiff. Simple posture resets, stretches, and exercises can help you feel stronger and ready for the new year.

Check Your Posture

Stand tall with your shoulders relaxed, chest open, and chin slightly tucked. If you sit for long periods, try to stand up and stretch every hour to maintain your physical well-being. Small changes like this can help prevent neck and back pain.

Strengthen Your Muscles

Keeping your core and back muscles strong helps protect your spine. You don’t need special equipment. Simple activities, such as walking, gentle bodyweight exercises, or any movement that engages your stomach and back muscles, can make a significant difference. Even a few minutes a day can improve stability and reduce discomfort.

Stretch Often

Stretching helps loosen tight muscles and keeps your body flexible. Focus on your chest, shoulders, hips, and legs. Regular stretching can help reduce tension, improve movement, and increase overall relaxation.

Incorporate Habits That Support Your Spine

Simple habits can make a big difference for your spine. Use a supportive chair when sitting. Lift heavy objects carefully with your legs, not your back, and try to move or walk whenever possible. Even small daily changes add up and keep your back feeling better.

Start the New Year Feeling Your Best

Adding posture resets, strengthening exercises, stretches, and spine-friendly habits to your daily routine can help you start the new year feeling healthy and strong. Want additional guidance or a customized plan? Contact our office today!

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Spinal Manipulation Very Effective for Short Term Relief of Low Back Pain

For many, the Christmas season can be busy and hectic and painful. Others may be gearing up to kick off the New Year with some great exercise goals but have some nagging symptoms or injuries they are worried about. I just wanted to remind everyone that getting adjusted is a very useful tool for helping relieve pain and improve your mobility. A recent meta-analysis (a study that combines and reviews data from a whole bunch of studies) showed that spinal manipulation provided significant relief for low back pain, especially in the case of chronic low back pain. When combining adjustments with stretches or exercise or massage, the benefits were often greatly improving pain and disability outcomes.

So, if you’ve been suffering through back pain and hoping to limp into the New Year, just remember that getting adjusted and getting moving are still one of the best ways to help you. The study showed that this type of manual therapy often outperforms Advil or Ibuprofen and other forms of medication. We were designed to move well and move often and that is routinely reflected in the studies that we review. And we see it in the office every day. That’s why our motto, “The better you move, the better you feel” isn’t just a fun tag line. It is a reality!

Conde-Vázquez O, García-Cancela J, Navarro-Ledesma S, Pruimboom L. The effectiveness of manual therapy in people with chronic non-specific low back pain: an umbrella review with meta-analysis. Annals of Physical and Rehabilitation Medicine. 2026 Mar 1;69(2):102049