Yoga for Low Back Pain

Yoga for Low Back Pain

If you’ve ever struggled with low back pain, you know how much it can affect your daily life. Activities like sitting, walking, sleeping, or caring for your family can all become difficult to do.

Low back pain is multifactorial, and the treatment is not one size fits all. Oftentimes, a combination of different treatments is most helpful for low back pain. This is why I combine chiropractic care with exercise, dry needling, stress management, and more.

I am biased (as a yoga teacher myself!), but yoga is something I am often recommending to my patients with lower back pain. Yoga combines mindfulness with strengthening and stretching movements that are often helpful for pain.

Yoga has been practiced for thousands of years, but more recently, science has caught up—showing evidence that yoga can significantly reduce low back pain, improve mobility, and even prevent future flare-ups. Here’s how:

1. Yoga Increases Flexibility and Mobility

Low back pain is often accompanied by tight hips, hamstrings, or a stiff spine. Yoga gently stretches these muscle groups, helping to:

· Increase spinal flexibility

· Reduce tension in the muscles surrounding the lower back

· Improve posture and alignment

Poses like Cat-Cow, Child’s Pose, and Downward Dog can all help open up the back and hips in a safe, supported way.

2. Yoga Strengthens the Core and Stabilizing Muscles

A strong core provides essential support for your lower back. Many yoga poses engage the deep abdominal muscles, glutes, and pelvic floor—all of which work together to stabilize the spine.

By building strength in these areas, yoga helps prevent future pain episodes and supports better movement throughout your day.

3. Yoga Reduces Stress and Muscle Tension

Back pain isn’t just physical—it can be made worse by mental and emotional stress. Yoga’s emphasis on deep breathing and mindfulness helps calm the nervous system, reduce tension, and promote relaxation.

A calm body is a healing body. Practicing even just a few minutes of breathwork or gentle movement daily can shift you out of a pain cycle and into a more relaxed state.

4. Yoga is Safe and Supportive for Prenatal & Postpartum Recovery

For pregnant and postpartum people, yoga offers a safe, low-impact way to stretch and strengthen the body. It’s especially helpful for managing low back discomfort caused by postural shifts, hormonal changes, or carrying a baby.

Prenatal yoga classes are specifically designed to adapt poses for safety and comfort, while also providing space for emotional well-being and connection.

5. Yoga Promotes Long-Term Healing, Not Just Quick Relief

Unlike temporary fixes, yoga promotes long-term healing by encouraging body awareness and functional movement patterns. You’ll begin to notice:

· How you sit, stand, and move throughout your day

· Where you hold tension

· And how small daily changes can make a big difference in how your back feels

Getting Started

If you’re new to yoga, start with a beginner class or restorative class. I would also love to work with you one on one during a chiropractic visit to explore yoga poses that might be helpful for you.

Even just 10–15 minutes a day of focused movement and breath can be enough to make a noticeable difference in your pain.

Final Thoughts

Yoga isn’t just about touching your toes—it’s about tuning in to your body, listening to what it needs, and creating space for healing. Whether you're managing chronic low back pain, postpartum recovery, or just the daily wear-and-tear of life, yoga can be a powerful part of your wellness toolkit.

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

Supporting Your Fertility, Naturally: How We Help at CC&IHC

When you’re trying to conceive—or even just starting to think about it—it’s easy to feel overwhelmed by information, options, and emotions. But here’s the truth: your body is wise, and it often just needs the right support to come back into balance.

At Cleveland Chiropractic & Integrative Health Center, we take a holistic, personalized approach to fertility. Whether you're preparing for pregnancy naturally or supporting IUI/IVF cycles, we’re here to help you feel empowered, connected, and cared for.

Here are a few of the ways we support fertility in our practice:

Nervous System Support Through Chiropractic

Your spine and nervous system control every function in your body—including your hormones and reproductive organs. Gentle chiropractic adjustments help reduce stress, regulate hormones, and optimize communication between your brain and body. We especially focus on pelvic alignment and reducing tension that could impact reproductive function.

Fertility Acupuncture

Acupuncture is a powerful tool for enhancing fertility. It can:

• Regulate menstrual cycles

• Improve ovarian and uterine blood flow

• Reduce stress and support emotional health

• Support egg quality and endometrial thickness

• Complement IUI/IVF treatments

Our providers customize each treatment to your cycle and your unique needs.

Mercier Therapy

Mercier Therapy is a gentle abdominal therapy designed to increase blood flow, mobility, and function in the uterus, ovaries, and surrounding tissue. It’s ideal for anyone with:

• Unexplained infertility

• Painful periods or pelvic tension

• A history of abdominal surgery or trauma

• Recurrent loss or difficulty conceiving

Many of our patients have found this therapy to be a turning point in their fertility journey.

Whole-Body Wellness

We also support fertility through:

• Nutritional counseling (think whole foods, healthy fats, and hormone-supportive nutrients)

• High-quality supplements like folate, magnesium, omega-3s, and vitamin D

• Lifestyle support including sleep, cycle tracking, and stress management

Your Fertility Journey Is Unique

You deserve care that honors your whole story—body, mind, and heart. If you're ready to explore holistic fertility support, we’d love to be part of your team.

📍 Located in Brecksville, OH
📅 Book your first visit → BOOK!

Guidelines for Postpartum Return to Running

Guidelines for Postpartum Return to Running

Thinking about returning to running postpartum but not sure where to start? Today we will discuss a general framework for your return to running plan after having a baby!

The guidelines that I am going to summarize today come from a group of physiotherapists- Tom Goom, Grainne Donnelly, and Emma Brockwell. I will link the full text article to their guidelines down below!

Overview of Recommendations

1. Postnatal women can benefit from individualized assessment and guided pelvic floor rehabilitation for the prevention and management of pelvic organ prolapse, the management of urinary incontinence and for improved sexual function.

2. Return to running is not advisable prior to 3 months postpartum or beyond this if any symptoms of pelvic floor dysfunction are identified prior to, or after attempting, return to running.

3. Assess pelvic health, load impact management and strength testing in order to evaluate readiness to return to running postpartum.

4. Consider additional factors in a woman’s postpartum evaluation such as weight, fitness, breathing, psychological status, DRA, breast support and feeding, RED-S and running with a stroller.

Let’s dive into some details for each recommendation.

Recommendation 1:

Postnatal women can benefit from individualized assessment and guided pelvic floor rehabilitation for the prevention and management of pelvic organ prolapse, the management of urinary incontinence and for improved sexual function.

Given that running is a high-impact sport, the demands placed on the pelvic floor during running need to be considered in the postpartum population. Postpartum women need adequate time to heal and recover before increasing loads on the pelvic floor.

Not sure if you have any pelvic floor symptoms? Here are some signs/symptoms that you have pelvic floor or abdominal wall dysfunction:

· Urinary and/or fecal incontinence

· Urinary and/or fecal urgency

· Heaviness/pressure/bulge/dragging in the pelvic area

· Pain with intercourse

· Obstructive defecation

· Pendular abdomen, separated abdominal muscles

· Lumbopelvic pain

A specialized evaluation by a pelvic floor physical therapist can help you get to the bottom of any pelvic floor symptoms.

Recommendation 2:

Return to running is not advisable prior to 3 months postpartum or beyond this if any symptoms of pelvic floor dysfunction are identified prior to, or after attempting, return to running.

The earliest time to return to running is 3-6 months postpartum. This again is due to healing time for the pelvic floor, abdomen, and if women underwent cesaran delivery, time for the scar to heal.

Return to running is still not advisable if any of the following symptoms are present:

· Urinary or fecal incontinence prior to or during commencement of running

· Pressure/bulge/dragging in the vagina prior to or during commencement of running

· Ongoing or onset of vaginal bleeding, not related to menstrual cycle, during or after attempted low impact or high impact activities

· Musculoskeletal pain prior to or during commencement of running

Recommendation 3:

Assess pelvic health, load impact management and strength testing in order to evaluate readiness to return to running postpartum.

Load impact assessment:

Need to be able to achieve the following without pain, heaviness, dragging, or incontinence:

· Walking 30 minutes

· Single leg balance 10 seconds

· Single leg squat 10 repitions each side

· Jog on the spot 1 minute

· Forward bounds 10 repititions

· Hop in place 10 repetitions each leg

· Single leg running man 10 repetitions each side

Strength testing:

Each of the following movements should be performed with the number of repetitions counted to fatigue.

Aim for 20 reps of each test:

· Single leg calf raise

· Single leg bridge

· Single leg sit to stand

· Side lying hip abduction

Recommendation 4:

Consider additional factors in a woman’s postpartum evaluation such as weight, fitness, breathing, psychological status, DRA, breast support and feeding, RED-S and running with a stroller.

Pain and pelvic floor symptoms are not the only thing to monitor when returning to running postpartum. There are so many new factors to adjust to once you have a baby!

For example, timing runs around breastfeeding and wearing more supportive clothing to accommodate for breast changes is important.

Another important consideration nutritional status-specifically energy (calorie) intake status. Relative Energy Deficiency in Sport (RED-S), formerly known as Female Athlete Triad Syndrome, describes the impaired physiological function caused by relative energy deficiency. In other words, certain bodily functions (metabolic rate, menstrual function, bone health, immunity, protein synthesis, cardiovascular function) can be impaired with excess energy expenditure and inadequate energy replacement. This is a concern for postpartum moms because the energy demands of breastfeeding and taking care of a newborn are high. If these energy needs are not met with adequate calorie intake, problems can arise. Ensuring you have proper nutritional intake, as well as proper rest and recovery, is imperative during this time.

Conclusion:

While this might sound like a lot to consider, return to running postpartum is possible and we are here to support you! Remember to give yourself grace, try to avoid rushing into your return, and listen to your body’s cues. You will know when something feels off, and it is important to seek help during this transitional period.

Please let us know if you have any questions!

Take care,

Dr. Gina

Reference

Goom, Tom & Donnelly, Grainne & Brockwell, Emma. (2019). Returning to running postnatal – guidelines for medical, health and fitness professionals managing this population. 10.13140/RG.2.2.35256.90880/2.

Relief for Jaw Pain: The Benefits of Dry Needling for TMJ Dysfunction

Relief for Jaw Pain: The Benefits of Dry Needling for TMJ Dysfunction

If you've ever experienced jaw pain, clicking, or tightness when chewing or talking, you're not alone. Temporomandibular joint (TMJ) dysfunction affects millions of people and can significantly impact daily life. While there are many ways to address TMJ pain, one emerging and effective technique is dry needling.

As a chiropractor who works closely with patients struggling with tension, pain, and dysfunction in the jaw, I’ve seen dry needling make a noticeable difference. So, let’s dive into what it is and how it can help relieve TMJ symptoms.

What is Dry Needling?

Dry needling involves the use of a thin, sterile needle inserted into trigger points (tight bands or knots) in the muscles. The goal is to release muscle tension, improve blood flow, and reduce pain by targeting the neuromuscular system.

How Does TMJ Dysfunction Develop?

TMJ dysfunction can stem from a variety of causes, including:

· Teeth grinding (bruxism)

· Jaw clenching due to stress

· Poor posture, especially in the neck and shoulders

· Trauma to the face or jaw

· Dental work or misalignment

These factors can lead to muscle tightness and inflammation around the jaw joint, contributing to headaches, earaches, facial pain, and difficulty opening or closing the mouth.

Benefits of Dry Needling for TMJ Pain

Here’s how dry needling can help people suffering from TMJ dysfunction:

1. Releases Tight Muscles

Dry needling targets the trigger points in key muscles such as the masseter, temporalis, and lateral pterygoid—muscles that control jaw movement. By releasing tension in these areas, patients often notice a significant reduction in pain and tightness.

2. Reduces Inflammation

By increasing blood flow and promoting tissue healing in the treated area, dry needling can reduce inflammation and irritation around the joint and surrounding musculature.

3. Improves Jaw Mobility

Many TMJ patients have limited mouth opening or pain with chewing. Dry needling helps restore range of motion by addressing the muscular restrictions contributing to stiffness.

4. Decreases Headaches and Facial Pain

Because TMJ dysfunction often leads to referred pain in the temples, forehead, or behind the eyes, releasing the jaw and neck muscles can alleviate chronic headaches and facial tension.

5. Promotes Long-Term Healing

Dry needling doesn’t just mask symptoms—it addresses the root cause of muscle dysfunction. When combined with chiropractic care, exercises, and postural correction, it supports long-term relief and healing.

What to Expect During a Session

Dry needling for TMJ pain is typically quick and well-tolerated. We gently insert needles into the muscles around the jaw, face, or neck. You may feel a twitch response or mild soreness afterward, similar to a post-workout sensation. Most patients feel relief after just a few sessions.

Is Dry Needling Right for You?

If you’re experiencing jaw pain, clenching, or clicking, and haven’t found lasting relief with other treatments, dry needling could be a game-changer. As part of a comprehensive treatment plan that includes chiropractic adjustments, soft tissue work, and home care strategies, it offers a safe and effective solution for TMJ dysfunction.

Let’s get to the root of your jaw pain—naturally. If you’re ready to explore how dry needling can help with TMJ discomfort, feel free to reach out to schedule an initial appointment.

Please let us know if you have any questions!

Take care,

Dr. Gina

Chinese Medicine and Focus

Chinese Medicine and Focus

For thousands of years, Chinese medicine has recognized that focus is not just a mental challenge —it's a reflection of your whole-body balance. When your Qi (vital energy) is flowing smoothly and your organ systems are in harmony, clarity and mental endurance come naturally.

Let’s dive into how Chinese medicine helps boost focus, and how you can bring some of its timeless practices into your everyday life.

1. The Role of the Spleen in Mental Focus

In Traditional Chinese Medicine (TCM), the Spleen isn’t just about digestion—it’s deeply connected to your ability to concentrate, think clearly, and process information. A "weak Spleen" might show up as brain fog, distractibility, or that heavy, tired feeling that no amount of coffee fixes.

Try this:

• Start your day with a warm, cooked breakfast like oatmeal to support spleen energy.

• Avoid excessive raw, cold, or sugary foods, which can "dampen" spleen function and slow the mind.

2. Calm the Shen: The Spirit of the Heart

In TCM, the Heart houses the Shen, or spirit. When Shen is calm, your thoughts are clear, and your attention is grounded. But when Shen is disturbed—by anxiety, lack of sleep, or overstimulation—focus can become a challenge.

Try this:

• Practices like meditation, qi gong, or even a simple cup of warm herbal tea can help re center your mind.

• Acupuncture can be helpful as well.

3. Acupressure for Attention

Stimulating certain acupoints can help wake up the brain and improve focus. Yintang, located between the eyebrows. It’s known to calm the mind and improve mental clarity.

Try this:

• Gently press and massage Yintang for 1–2 minutes when you feel scattered or

overwhelmed.

• Another helpful point: DU20 at the top of the head, often used to uplift energy and sharpen the mind.

4. Adaptogenic Herbs and Tonic Teas

Chinese herbal medicine offers a wide range of adaptogens—herbs that help the body adapt to stress and maintain balance. Some well-known options for boosting mental energy include:

• Ginseng – especially good for low energy and fatigue

• Rhodiola – supports stamina and cognitive function

• Gotu kola – helps with memory and alertness

5. Align with Natural Rhythms

In Chinese medicine, your body's energy shifts with the seasons and times of day. Honoring these rhythms can help you focus better with less effort.

Try this:

• Do mentally demanding tasks in the morning, when the Yang energy is strongest. • Take screen breaks and allow your eyes to rest every hour.

• In the evening, wind down naturally—avoid stimulating content and bright lights before bed.

Final Thoughts: Balance, Not Burnout

Chinese medicine teaches us that focus isn’t about forcing yourself to grind harder—it’s about supporting your mind and body so focus flows naturally. Whether it’s sipping a warm herbal tea, doing a few minutes of acupressure, or adjusting your meals to nourish your Spleen, small shifts can add up to big clarity.

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

Relief from Sciatic Pain: How Dry Needling Can Help

Relief from Sciatic Pain: How Dry Needling Can Help

Sciatica is one of the most common complaints we see in our office. That deep, shooting pain that radiates from the lower back down through the buttock and leg can interfere with everything from walking to sleeping. While chiropractic adjustments, stretching, and exercise are important tools in managing sciatica, another increasingly popular and effective option is dry needling.

What Is Dry Needling?

Dry needling is a technique that uses thin, sterile, solid filiform needles (the same type used in acupuncture) to target myofascial trigger points—tight, sensitive areas in the muscles that can refer pain and limit mobility. 

The goal of dry needling is to reduce muscle tension, improve blood flow, and restore proper function to the affected tissues.

How Does Sciatica Develop?

Sciatica occurs when the sciatic nerve, the longest nerve in the body, becomes compressed or irritated. Common causes include:

• A herniated disc

• Piriformis syndrome (when the piriformis muscle compresses the sciatic nerve)

• Spinal stenosis

• Muscle imbalances or tightness, especially in the glutes, hips, and lower back

In many cases, muscular dysfunction can contribute to sciatic nerve irritation, especially when muscles like the piriformis or gluteus medius are excessively tight or inflamed.

How Dry Needling Helps with Sciatica

Dry needling can be a powerful addition to your sciatica treatment plan by:

1. Releasing Trigger Points
   Tight muscles—especially in the hips and lower back—can refer pain down the leg, mimicking or contributing to sciatica. Dry needling helps "reset" these muscles by causing a twitch response that relaxes the muscle and reduces tension.

2. Reducing Inflammation and Pressure
   By releasing tight muscle fibers and improving circulation, dry needling can reduce the pressure on the sciatic nerve, easing both localized and radiating pain.

3. Restoring Range of Motion
   Loosening tight muscle groups in the hips, glutes, and back helps restore flexibility and mobility, which is crucial for long-term recovery and prevention of future flare-ups.

4. Speeding Up Healing
   The microtrauma caused by the needle stimulates the body’s natural healing response, increasing blood flow and promoting tissue repair.

What to Expect During a Dry Needling Session

A typical dry needling session is quick and minimally uncomfortable. You may feel a quick twitch or cramp in the muscle when the needle hits a trigger point. This is a good sign—it means the muscle is responding. After treatment, it’s common to feel a little sore, similar to how you might feel after a deep tissue massage, but many people notice immediate improvements in pain and mobility.

Is Dry Needling Right for You?

Dry needling is safe and effective for most people. It's often combined with chiropractic care, stretching, and strengthening exercises to create a comprehensive approach to healing sciatic pain.

If you’ve been struggling with sciatica pain and haven’t found lasting relief, dry needling might be worth a shot!

Please let us know if you have any questions!

Take care,

Dr. Gina 

Acupuncture and Breast Milk Production

How Acupuncture and Acupressure Can Enhance Breast Milk Production: A Traditional Chinese Medicine (TCM) Approach

Traditional Chinese Medicine (TCM) offers a holistic approach that integrates acupuncture, acupressure, and dietary recommendations to support breastfeeding. This article explores how acupuncture can help increase breast milk production, along with key acupressure points and foods from TCM that can further enhance lactation.

Understanding Breast Milk Production in Traditional Chinese Medicine

In TCM, milk production is linked to the flow of Qi (vital energy) and the nourishment of the body’s fluids. The "Spleen" and "Kidney" organs play a key role in producing the body’s fluids, while the "Liver" is responsible for the smooth flow of Qi. When any of these systems are out of balance, it can result in insufficient milk production.

Breast milk is viewed as a product of the essence of blood and Qi, which is why TCM emphasizes restoring balance in the body to encourage lactation. Acupuncture, acupressure, herbs, and diet are used in TCM to support mothers in boosting breast milk production.

How Acupuncture Can Improve Breast Milk Production

Acupuncture is a key component of TCM, involving the insertion of fine needles at specific points on the body to help restore balance and improve the flow of Qi. For lactating mothers, acupuncture can stimulate lactation by enhancing blood flow to the breast tissue, promoting the production of milk, and reducing stress and tension.

Common acupuncture points used for boosting milk production include:

1. SP6 – Located on the lower leg, this point helps regulate the body's Qi and promotes the flow of milk. It's also beneficial for balancing the Spleen and Kidney systems.

2. Ren 17  – This point is found on the chest and is used to enhance milk production by promoting the flow of Qi to the chest and breast area.

3. Zi Gong  – Located a few inches below the navel, this point helps with hormone balance and the production of milk. It’s often used to treat issues related to insufficient lactation.

4. Breast-Specific Points (ST18, SI1) – These points are directly linked to breast health and can stimulate lactation, helping to increase milk flow and support the overall health of the breasts.

Acupressure for Breast Milk Production

Acupressure is a non-invasive alternative to acupuncture, involving the application of pressure to specific points on the body. Similar to acupuncture, acupressure helps stimulate the flow of Qi, improve circulation, and reduce stress, all of which support milk production.

Key acupressure points for lactating mothers include:

1. Spleen 6 (SP6) – Pressing this point can help enhance milk production and regulate reproductive health.

2. Ren 17 – Gentle pressure on this point helps promote Qi flow to the chest, assisting with milk production.

3. Kidney 27 (KD27)  – Located on the collarbone area, this point is great for stimulating milk supply and helping with energy levels.

4. Small Intestine 1 (SI 1) – Located on the little finger, this point is particularly effective for stimulating lactation, especially when milk flow is slow or blocked.

To perform acupressure, simply use your thumb or index finger to apply firm, steady pressure on the designated points for about 1-2 minutes at a time. It’s important to perform this regularly, ideally in the morning and evening, for the best results.

TCM Foods to Support Lactation

In addition to acupuncture and acupressure, TCM recommends certain foods that can naturally boost milk production. These foods nourish the body’s Qi and blood, support the Spleen and Kidney functions, and help increase breast milk supply. Here are some key foods for lactating mothers based on TCM principles:

1. Red Dates (Jujube) – Red dates are commonly used in TCM to tonify blood and improve the body’s Qi. They help boost milk production and may help increase energy levels.

2. Black Sesame Seeds – Known for their ability to nourish blood and improve circulation, black sesame seeds are often recommended for lactating women to support milk production.

3. Ginger – Fresh ginger is widely used in TCM to warm the body, support digestion, and strengthen the Spleen. It’s also a great natural remedy for boosting breast milk production.

4. Papaya – Papayas are high in vitamin C and contain enzymes that support the production of breast milk. TCM practitioners often recommend papaya as a natural remedy for increasing milk supply.

5. Oats and Barley – Both of these grains are highly nourishing for the body and promote milk production. They are also easy to digest, which is particularly beneficial for mothers who are recovering from childbirth.

6. Chicken Soup – In TCM, nourishing soups made from chicken and other warming ingredients are thought to improve Qi and blood circulation, leading to enhanced lactation.

7. Bone Broth – Full of collagen and minerals, bone broth is highly recommended for strengthening the body after childbirth and supporting milk production.

Tips for Optimizing Breast Milk Production with TCM

1. Stay Hydrated: TCM emphasizes the importance of maintaining proper hydration for milk production. Drink warm teas such as ginger tea, red date tea, or chrysanthemum tea to support digestion and lactation.

2. Stress Reduction: Stress is a major factor that can interfere with milk production. Find what works best for you—whether it's meditation, journaling, or simply unplugging for a while—and make it a regular part of your routine to manage stress effectively.

3. Eat Balanced, Nourishing Meals: Focus on foods that balance the body’s Qi and nourish the blood, as these will directly support your body’s ability to produce breast milk.

4. Rest When You Can: Adequate rest is essential for maintaining milk production. In TCM, rest helps restore the body’s energy and nourish vital fluids.

Acupuncture, acupressure, and diet are all valuable tools in the TCM approach to boosting breast milk production. By incorporating these practices into your daily routine, you can naturally support lactation while also enhancing your overall well-being. 

Remember, always consult with a healthcare provider before starting any new treatments, especially if you’re experiencing medical concerns.

Please feel free to contact the office with any questions.

Take Care!

Muscle Memory & Massage: Why Consistency Is Key (For Every Body)

Have you ever returned to an old activity—like riding a bike, swimming, or dancing—and found that your body instinctively knew what to do? That’s muscle memory at work. But muscle memory doesn’t just show up in hobbies and sports—it’s constantly shaping how we sit, stand, walk, work, and respond to stress. Over time, those unconscious habits get stored deep in the body, for better or worse.

That’s where massage therapy becomes more than just a luxury. Whether you're managing everyday tension or navigating the physical changes of pregnancy, consistent massage offers your body a chance to unlearn unhealthy patterns and build new ones rooted in balance, alignment, and ease.

What Is Muscle Memory, Really?

Despite the name, muscle memory isn’t stored in your muscles—it’s actually a function of the brain and nervous system. Through repetition, your brain creates neural pathways that help your body move without thinking. This is why athletes, musicians, and dancers can perform complex movements automatically after enough practice.

But not all muscle memory is helpful. Stress, poor posture, injury, and even emotional trauma can lead to patterns like:

• Tension in the neck and shoulders from sitting at a desk

• Clenched jaw or shallow breathing during high-stress periods

• Guarding the low back after an old injury

• Unconscious tightening of certain muscles in response to anxiety

When these patterns become habitual, they start to feel “normal,” even when they’re contributing to pain or dysfunction.

How Massage Helps Rewire Muscle Memory

Massage therapy works by softening muscle tissue, increasing blood flow, and calming the nervous system. But it also does something more subtle—it reminds the body what it feels like to be at ease.

During a session, your nervous system is gently guided out of fight-or-flight mode and into rest-and-digest. Muscles that have been holding tension for days, weeks, or even years can begin to release, creating space for new, healthier movement patterns to take root.

In this way, massage becomes a powerful tool for neuromuscular re-education—teaching your body a new way to feel and function.

Why Regular Massage Matters

A single massage can provide relief, but consistent massage is where the real transformation happens. Think of it like physical training: going to the gym once might feel good, but going regularly is what builds strength and stamina. The same goes for your muscles and nervous system.

The Cumulative Benefits of Regular Massage:

• Pain relief becomes longer lasting as muscles learn to stay relaxed

• Tension patterns are interrupted before they can re-establish themselves

• Posture improves naturally as your body starts to “remember” better alignment

• Stress responses calm down and are replaced with deeper relaxation

• Recovery from physical activity or injury is faster and more complete

• Over time, your body stops bracing for discomfort and begins to default to a state of openness, flexibility, and calm.

Why Consistent Massage Is Especially Beneficial During Pregnancy

Pregnancy is a time of profound physical change. As your body adapts to growing a new life, your muscles, joints, and posture shift to accommodate the changes in your center of gravity, hormone levels, and daily movement. This process often brings with it new areas of discomfort and tension, especially in the low back, hips, legs, and shoulders.

Prenatal massage is specifically designed to support these changes with care, comfort, and intention.

Unique Benefits of Regular Prenatal Massage:

• Relieves common discomforts like sciatica, pelvic pain, and swelling

• Supports postural adaptations as your body changes week to week

• Calms the nervous system to support better sleep and emotional balance

• Improves circulation and lymph flow, which helps reduce fatigue and water retention

• Promotes body awareness, which is incredibly helpful for labor preparation

When massage is received regularly throughout pregnancy, it not only relieves physical strain—it helps your body adapt more smoothly to change, reinforcing a deeper sense of connection and trust in your own body.

From Pregnancy to Postpartum: A Continuing Conversation

The muscle memory you build during pregnancy carries into the postpartum period. As your body shifts again—this time to support healing and caregiving—massage can help restore alignment, release built-up tension from labor and delivery, and support emotional well-being during a time that’s often physically and mentally demanding.

Postpartum massage continues that conversation your body started during pregnancy: What does support feel like now? How can I move forward with care and strength?

The Bottom Line

Muscle memory is constantly being created. With every step you take, every breath you hold, every stress you carry—your body remembers. The good news? You can retrain those memories. And massage is one of the most effective ways to do that.

Whether you're managing chronic tension, working toward better posture, or navigating the changes of pregnancy, regular massage helps your body remember what it feels like to feel good. Safe. Supported. Balanced. That’s a memory worth making—and keeping.

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

Postpartum Neck Pain: Why it Happens and How Chiropractic Care Can Help

Postpartum Neck Pain: Why It Happens and How Chiropractic Can Help

Bringing a new baby into the world is a beautiful, transformative experience—but it also brings major changes to a mother’s body. Among the common postpartum complaints, neck pain is one of the most overlooked yet impactful issues new moms face.

If you're experiencing lingering neck discomfort after childbirth, you're not alone—and you don’t have to “just deal with it.” Chiropractic care offers gentle, effective support to help you feel more like yourself again.

Why Does Neck Pain Happen After Pregnancy?

Postpartum neck pain is often the result of a combination of physical stressors and lifestyle changes that come with new motherhood:

· Feeding Postures: Whether you’re breastfeeding or bottle-feeding, you’re likely spending hours a day looking down at your baby. This sustained forward head posture places significant strain on the neck and upper back.

· Lifting and Carrying: Constantly picking up and holding your baby, diaper bags, or car seats creates repetitive strain on your neck and shoulders.

· Hormonal Changes: The hormone relaxin, which helps loosen ligaments during pregnancy, can continue to affect joint stability in the postpartum period.

· Sleep Deprivation & Stress: Lack of sleep and increased stress contribute to muscle tension, poor posture, and slower healing.

How Chiropractic Can Help

Chiropractic care focuses on restoring balance and alignment to your spine and nervous system, which can relieve pain and support your body’s natural healing process.

Here’s how chiropractic can help ease postpartum neck pain:

· Gentle Spinal Adjustments: Targeted adjustments to the cervical and thoracic spine can improve mobility, reduce nerve irritation, and relieve muscular tension.

· Postural Guidance: We’ll assess how you’re holding and feeding your baby and provide tips to protect your spine during daily tasks.

· Muscle Release Techniques: Soft tissue work can address tight muscles in the neck, shoulders, and upper back.

· Rehabilitation Exercises: We can help retrain weakened postural muscles, promoting long-term stability and resilience.

You Deserve to Feel Good in Your Body

The postpartum period is full of change, and caring for a newborn takes so much of your time and energy. But that doesn’t mean your health should take a back seat. Addressing something as common as neck pain can significantly improve your quality of life and ability to care for your baby.

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

Progressive Muscle Relaxation: A Simple Technique for Stress and Pain Relief

Progressive Muscle Relaxation: A Simple Technique for Stress and Pain Relief

In today’s fast-paced world, stress and tension can take a serious toll on both our mental and physical health. Whether you’re dealing with chronic pain, anxiety, or just everyday stress, Progressive Muscle Relaxation (PMR) is a simple yet powerful technique that can help you find relief.

PMR involves systematically tensing and relaxing different muscle groups in the body, helping you become more aware of physical tension and teaching your body how to release it.

Benefits of Progressive Muscle Relaxation

· Reduces stress and anxiety – By focusing on physical relaxation, PMR can help calm the mind and lower stress hormones.

· Relieves muscle tension and pain – Regular practice can help ease tension-related pain, including back pain, neck pain, and tension headaches.

· Improves sleep quality – PMR can help those struggling with insomnia or restlessness by promoting relaxation before bedtime.

· Enhances body awareness – It helps individuals recognize areas of chronic tension and work toward long-term relief.

How to Perform Progressive Muscle Relaxation

To get started, find a quiet space where you won’t be disturbed. Sit or lie down in a comfortable position. Take a few deep breaths to settle in, and then follow these steps:

1. Start with Your Feet

· Inhale deeply and tense the muscles in your feet by curling your toes. Hold for about 5-10 seconds.

· Exhale slowly as you release the tension and notice the relaxation spreading.

2. Move to Your Calves

· Tighten your calf muscles by pointing your toes upward. Hold for 5-10 seconds, then release.

3. Engage Your Thighs

· Squeeze your thigh muscles and hold. Feel the tension, then let it go as you exhale.

4. Tense Your Abdomen

· Tighten your stomach muscles as if preparing for a light punch. Hold, then release.

5. Relax Your Chest and Back

· Take a deep breath and contract the muscles in your chest. Hold, then release.

· Slightly arch your back to tense those muscles, then let go.

6. Squeeze Your Hands and Arms

· Make a tight fist and tense your forearms and biceps. Hold, then release.

7. Relax Your Shoulders and Neck

· Shrug your shoulders up toward your ears. Hold, then exhale as you drop them back down.

8. Finish with Your Face

· Clench your jaw and scrunch your face for a few seconds. Then, slowly relax your facial muscles.

9. Take a Few Deep Breaths

After completing the sequence, take a moment to enjoy the feeling of relaxation throughout your body. Breathe deeply and slowly for a few more moments before resuming your day.

Tips for Best Results

· Practice PMR daily, especially before bedtime or during high-stress moments.

· Focus on the contrast between tension and relaxation to increase awareness.

· Pair PMR with deep breathing for enhanced relaxation.

Progressive Muscle Relaxation is a simple yet effective way to relieve stress and pain. Whether you’re dealing with chronic discomfort or just need a way to unwind after a long day, this practice can help you feel more at ease in your body.

Progressive muscle relaxation is just one mind-body tool that I use to help with stress. I will be sharing other practices so that you can build your stress relief toolbox!

Please let us know if you have any questions!

Take care,

Dr. Gina

Acupuncture and Stress

Stress and Acupuncture: A Path to Balance and Well-Being

The Impacts of Stress on the Body

Stress doesn't just affect your mind—it also takes a toll on your physical health. Chronic stress can lead to a variety of symptoms, including:

• Headaches and migraines

• Digestive issues like bloating, constipation, or diarrhea

• Muscle tension and pain, especially in the neck, shoulders, and lower back

• Sleep disturbances such as insomnia or poor-quality sleep

• Weakened immune function, leading to frequent illness

• Increased anxiety and irritability

• Elevated blood pressure and heart rate

These symptoms are often the result of the body’s "fight or flight" response, where stress hormones like cortisol and adrenaline are released into the bloodstream. While this response is useful in the short term, chronic activation can lead to long-term health issues.

How Acupuncture Helps with Stress Relief

When it comes to managing stress, acupuncture works by stimulating certain points that help calm the nervous system and help the body to self regulate and move it into the parasympathetic “rest and digest” state. Several acupuncture points are particularly effective for stress relief:

• HT7: Located on the wrist, this point is often referred to as the "Spirit Gate" and is known for calming the mind and alleviating anxiety.

• Yintang: Found between the eyebrows, this point helps reduce tension in the head and can promote relaxation.

• PC6 : Situated on the inner forearm, this point is commonly used for emotional stress and anxiety. It helps relieve nausea and promotes a sense of calm.

• LV3: This point is great for reducing anger, irritability, and emotional stress by helping to balance liver Qi.

Through acupuncture, these points help activate the body's natural ability to relax, lower cortisol levels, and restore a sense of calm and equilibrium.

The Hormonal Effects of Stress and Acupuncture

Stress has a direct impact on your hormone levels, especially cortisol, the body’s primary stress hormone. When cortisol levels remain elevated over time, it can lead to hormonal imbalances, affecting everything from sleep patterns to metabolism. Acupuncture helps regulate the hypothalamic-pituitary-adrenal (HPA) axis, which controls the release of cortisol, and can thus help restore hormonal balance. 

Balance Maintenance Tips for Stress Management

In addition to acupuncture, there are several lifestyle changes you can make to maintain balance and manage stress effectively:

1. Regular Exercise: Physical activity helps release tension and regulate stress hormones.

2. Mindfulness and Meditation: Practicing mindfulness or meditation can help reduce the mental clutter that contributes to stress.

3. Adequate Sleep: Prioritize good sleep hygiene, aiming for 7-9 hours of quality rest each night.

4. Healthy Diet: Eating a balanced diet rich in whole foods can help support your body’s ability to manage stress.

5. Social Support: Connecting with loved ones can provide emotional support, reducing feelings of isolation and stress.

Scientific Support for Acupuncture and Stress Relief

Research continues to highlight the effectiveness of acupuncture for managing stress and promoting emotional well-being. A review by Bazzan et al. (2015) published in Expert Review of Neurotherapeutics examined the role of complementary and alternative medicine (CAM) in treating mood and anxiety disorders. The authors found that acupuncture, among other CAM therapies, can aid in managing stress, anxiety, and mood imbalances by targeting the body’s nervous system.

If you are noticing increased stress and what some additional support we are here to help! Please reach out our office with any questions or for more information. 

Time for Postpartum Recovery

5 Signs It’s Time to Focus on Postpartum Recovery (and How Holistic Care Can Help!)

The postpartum period is a unique and often challenging time for moms. After months of pregnancy and the life-changing event of childbirth, your body and mind deserve care and support as you recover and adjust to this stage of motherhood. But between sleepless nights, caring for a new little one, and endless to-do lists, many moms put their own recovery on the back burner. Even if it seems like there is too much to do, there are ways you can prioritize your health and healing and start feeling better. We say that “slow is fast;” there is no rush to healing, especially postpartum, but rather simple and intentional activities and therapy that can make big differences for your healing. Healing is a journey and process; there are different focuses at different stages. Be patient with yourself and your body. Listen to what your body needs to rest, heal, and recover.

Here are five signs that it’s time to prioritize postpartum recovery—and how holistic care can help you feel like yourself again.

1. Lingering Back or Pelvic Pain

Your body goes through incredible changes during pregnancy and childbirth, and it’s common to experience discomfort afterward. However, persistent back pain, pelvic discomfort, or feelings of instability in your hips or lower back are signs that your body may need additional support.

• How Holistic Care Helps: Chiropractic adjustments realign the spine and pelvis, reducing pain and improving mobility. Pelvic floor therapy strengthens and restores the muscles that support your core, helping you feel more stable and confident in your movements. Massage therapy can help reduce body tension and may even help with pelvic and core healing.

2. Emotional Overwhelm, Postpartum Blues, or Postpartum Anxiety

Feeling emotional after birth is normal, but if you’re struggling with prolonged sadness, anxiety, or a sense of being overwhelmed, it’s essential to seek support. Your mental health is just as important as your physical recovery.

• How Holistic Care Helps: Acupuncture and mindfulness practices can help regulate mood by balancing hormones and calming the nervous system. Combining these therapies with self-care practices like journaling or talking to a trusted friend can make a significant difference. We can help connect you with a trained provider who specializes in perinatal care to help you heal and feel more balanced.

3. Fatigue That Won’t Go Away

Exhaustion is a common part of motherhood, but if you’re feeling constantly drained despite getting some sleep, your body may be struggling to recover from the demands of pregnancy and birth.

• How Holistic Care Helps: Acupuncture, chiropractic, and massage therapy can improve circulation, eases muscle tension, and promotes relaxation, helping you recharge physically and emotionally. Nutritional guidance can also help identify deficiencies that may be contributing to low energy levels. Our doctors can help you identify any imbalances and make recommendations to support your healing and optimize energy.

4. Difficulty Regaining Core Strength

If you’re finding it challenging to rebuild strength in your core, notice a separation in your abdominal muscles (diastasis recti), or are experiencing any pelvic floor issues (leaking, pain, pressure, prolapse, etc), these are signs that your body needs targeted care to heal properly.

• How Holistic Care Helps: Pelvic floor therapy and guided rehabilitative exercises focus on rebuilding core strength safely. A holistic approach ensures you avoid common pitfalls such as overworking the wrong muscles, which can slow down recovery.

5. Feeding Challenges or Upper Body Tension

Feeding your little one can take a toll on your neck, shoulders, and upper back, especially when combined with the physical demands of caring for a newborn. Pain or tension in these areas may signal the need for extra support.

• How Holistic Care Helps: Chiropractic adjustments address restrictions and other imbalances caused by various feeding positions or baby-holding postures. Acupuncture and massage therapy can release tension in the shoulders and neck, making feeding sessions (or when holding your baby) more comfortable for both you and your little one.

In addition to seeking professional care, you can boost your postpartum recovery with these simple, at-home practices:

1. Prioritize Rest: Accept help from loved ones and rest whenever possible.

2. Hydrate and Nourish: Focus on nutrient-dense meals and plenty of water (and electrolytes!) to fuel your recovery.

3. Gentle Movement: Start with focusing on breathwork and short walks or light stretching to ease back into activity.

4. Mindfulness and Self-Care: Dedicate time to activities that nurture your mental well-being, like meditation/prayer/journaling, being in nature, listening to music, or even taking a warm bath (if able to do so).

The postpartum period is not just about surviving or getting through—it’s about thriving and healing. Utilizing holistic care can support your natural healing and give you the personalized care you need to feel your best during this transformative time. From chiropractic adjustments to pelvic floor therapy, these holistic services address the root causes of discomfort and help restore balance and function.

Motherhood is a beautiful adventure, but it starts with taking care of yourself. By addressing the signs that your body needs support and embracing holistic care, you can recover more fully and feel empowered in your new role.

If you are ready to prioritize your healing or need more help and support as you heal postpartum, let us help! At Cleveland Chiropractic and Integrative Health Center, we’re passionate about supporting mothers through every stage of their journey. Whether you’re dealing with physical discomfort, emotional overwhelm, or just need a little extra care, our team is here to help you feel and function your best. 

Contact us to learn more about how holistic care can help you feel better, stronger, supported, and more balanced as you journey through this chapter of motherhood.

In health and blessings,

Dr. Abbey

@clechiropractic

clechiropractic.com

216-952-3830