Should I Go to Pelvic Floor Physical Therapy Even If I Don’t Have Symptoms?

If you’ve recently had a baby, you may have been told that you should go to pelvic floor physical therapy. However, if you are not having any major symptoms and are feeling pretty good overall, you may be wondering: is there any benefit for me?

The Short Answer: Yes, you can benefit.

The Long Answer: Even if you’re not experiencing obvious symptoms, pelvic floor physical therapy can be incredibly valuable.

Pregnancy and birth place significant demand on your body—especially your pelvic floor and core system.

During pregnancy and birth, your body undergoes major changes:

• Your pelvic floor supports the weight of your growing baby

• Your abdominal muscles stretch and adapt

• Your breathing mechanics shift

• Your pelvis and ligaments change to prepare for birth

Whether you had a vaginal delivery or a C-section, your body has done a tremendous amount of work.

Even if you’re not in pain, your system may still need support to fully recover.

Pelvic floor dysfunction often shows up in the few weeks following birth. However, some women experience symptoms later on and may not attribute these symptoms to pregnancy and birth.

This might look like:

• Leaking months (or years) later when you return to exercise

• Low back or hip pain that gradually builds

• Core weakness that doesn’t improve despite workouts

• Pelvic heaviness that shows up later in the day

Pelvic floor dysfunction can be subtle at first—and then more noticeable over time.

What a preventative Pelvic PT Visit Can Do

Think of pelvic floor physical therapy like a postpartum “check-up” for your core system.

Even without symptoms, a pelvic PT can:

• Assess how your pelvic floor muscles are functioning (not just strength, but coordination)

• Evaluate your breathing patterns and core connection

• Check for tension, overactivity, or imbalance

• Screen for diastasis recti

• Guide you on safe return to exercise

This gives you a clear understanding of where your body is and what it needs to function optimally.

It’s Not Just About Weakness

One of the biggest misconceptions is that pelvic floor issues are always due to weakness.

Many postpartum moms have a pelvic floor that is:

• Overactive

• Tight

• Lacking coordination

Without an assessment, it’s easy to do exercises that don’t actually address the root issue.

When “Feeling Fine” Isn’t the Full Picture

You might feel okay in daily life—but challenges often show up when your body is under more demand.

For example:

• Returning to running or higher-impact workouts

• Lifting heavier weights

• Chasing a growing toddler

• Going back to work and sitting for longer periods

A proactive pelvic PT visit can help prepare your body for these transitions. The conversation around postpartum recovery is shifting—from reactive to proactive.

Instead of asking:

“Is something wrong?”

We can start asking:

“How can I support my body long-term?”

Because you deserve more than just the absence of symptoms. You deserve to feel strong, supported, and confident in your body.

You don’t need pain, leaking, or discomfort to justify getting support.

A pelvic floor physical therapy evaluation postpartum can:

• Give you clarity

• Prevent future issues

• Help you return to movement safely

Support long-term pelvic and core health

No matter where you are on your postpartum journey, we are here for you! Feel free to reach out with any questions!

Warmly,

Cleveland Chiropractic and Integrative Health Center

When Should You See a Chiropractor After Having a Baby?

You just grew and gave birth a human! This is an amazing feat! And your body has been through a lot. And while most of the focus tends to go to baby (which is understandable), postpartum healing for mom often gets overlooked or minimized, unfortunately.

The truth is: how you support your body after birth can make a huge difference in how you feel now and long-term.

Healing is a process, and a journey, especially during the postpartum period.

A common question we hear is when to start chiropractic care postpartum…and how other holistic care, such as massage and pelvic floor therapy, fit into your recovery.

So, what happens to your body after birth?

Pregnancy and birth create major shifts in your body:

• Your pelvis opens and changes position

• Ligaments stay loose (thanks, hormones)

• Core and pelvic floor muscles are stretched and weakened

• Your nervous system has been under constant demand

• Add in feeding, holding, rocking, and lack of sleep…

Even if everything went “smoothly,” your body is working hard to recover and rebalance.

So… When Should You See a Chiropractor?

Short answer: as soon as you feel ready! You can receive care anytime after baby is born. Some women choose to stay home and have a “lying in” period which can be a few days to a few weeks. Others may choose to get out of the house sooner. Whichever approach, or even in between, chiropractic care can fit right in to support your body and your healing. Care may look different based on how your body is feeling and what your body needs. Techniques and adjustments can be adapted as needed to best care for you.

Here are general recommendations for initial postpartum chiropractic care:

• Vaginal delivery: around 1–2 weeks postpartum

• C-section: typically 2–4+ weeks, depending on healing and comfort levels (note: positions for adjustments can be modified for comfort and to avoid scar aggravation)

Remember: this isn’t about rushing—it’s about supporting your body early so it doesn’t have to compensate and repeat healing later.

But how does chiropractic care support postpartum healing?

There are so many benefits!!

Postpartum chiropractic care focuses on:

• Restoring pelvic alignment

• Reducing tension in the low back, hips, and neck

• Supporting nervous system regulation

• Improving mobility and comfort with daily tasks (feeding, carrying, sleeping positions)

• Providing support and care to help overall healing (and even give newborn tips!)

This is especially important if you’re noticing:

• Hip or low back pain

• Neck/shoulder tension (hello, feeding posture and holding baby!)

• Difficulty standing fully upright

• Lingering pelvic discomfort or asymmetry

• Pelvic floor pain or symptoms

Gentle, specific adjustments help your body reconnect and stabilize after all the changes of pregnancy and birth.

In addition to chiropractic care, other natural, holistic approaches can support healing, reduce pain and symptoms, and help overall during the postpartum period.

Massage can be incredibly supportive postpartum; when to receive care is based on your delivery and how you’re feeling. Your provider(s) can help make recommendations that will best support your body.

General guidelines:

• Vaginal delivery: 1–2 weeks postpartum

• C-section: 3–6+ weeks, once incision healing is well underway

Massage helps with:

• Muscle tension and soreness

• Lymphatic drainage (especially if you’re feeling puffy or swollen)

• Stress reduction and nervous system support

• Circulation and overall recovery

• Ribcage and diaphragm tension

• Overall body balancing

It’s also just a chance to be taken care of, which most moms desperately need.

Another essential aspect to postpartum healing is pelvic floor therapy. This is the one often most moms wait too long for (or don’t even think they need!).

Ideal timing: around 4–6 weeks postpartum, even if you feel “fine.” This can vary based on symptoms or if there are more severe problems. For some, the first few months can be overwhelming or energy needs to be focused in other areas of healing (or even to support baby). Pelvic floor therapy can be beneficial at any stage postpartum (yes, even years later!)...don’t be worried if you didn’t start right away.

Pelvic floor therapy isn’t just for pain or severe symptoms—it’s proactive care to help your body

heal correctly.

A pelvic floor therapist can assess and support:

• Core and pelvic floor strength

• Diastasis recti (ab separation)

• Bladder control or leakage

• Pelvic pain or heaviness

• Scar tissue (especially after C-section or tearing)

If you’re experiencing symptoms like leaking, pressure, pain, or discomfort with movement—don’t wait. That’s your body asking for support.

The best postpartum recovery doesn’t rely on just one type of care. A comprehensive, team approach provides the most complete and successful outcomes.

Chiropractic + massage + pelvic floor therapy (along with other holistic approaches) work together to:

• Address structure (alignment and movement)

• Support muscles and soft tissue

• Restore proper core and pelvic function

• Support the nervous system

• Support mom through her postpartum journey

This kind of integrative approach helps your body heal more completely—so you’re not just “getting by,” but actually feeling strong, supported, and capable.

Remember…just because something is common postpartum doesn’t mean it’s normal or something you have to live with.

Pain, leaking, tension, feeling “off” in your body—these are all signals, not things to ignore.

You’re meant to feel strong, comfortable, and capable.

Every postpartum journey looks different. There’s no perfect timeline—but earlier, supportive care can make a big difference in how you recover and how you feel long-term.

Remember: taking care of you is part of taking care of your baby and your family.

If you’re not sure where to start, we can help guide you and create a plan that feels supportive and realistic for this season of life. We’re here for you and your family!

In Health and Blessings,

Dr. Abbey

clechiropractic.com

@clechiropractic

216-952-3830

Spring Pregnancy Wellness: 5 Ways to Feel at Ease This Season

Spring is a season of renewal, fresh air, and new beginnings—making it a wonderful time to
focus on your wellness during pregnancy. As your body works hard to support your growing
baby, seasonal happenings can bring both benefits and challenges, including allergies, swelling,
and shifts in energy levels.

Here are five simple ways to support your health and feel your best this spring.

1. Manage Spring Allergies Safely

Seasonal allergies are common in the spring, but pregnancy can make symptoms feel more
intense due to hormonal changes that affect the nasal passages. Congestion, sneezing, and sinus
pressure can be uncomfortable when you’re already adjusting to pregnancy changes.

Some gentle ways to manage allergies during pregnancy include:

• Using saline nasal sprays or rinses

• Showering after spending time outdoors to remove pollen

• Keeping windows closed on high pollen days

• Using an air purifier indoors

These simple steps can help reduce exposure to allergens while keeping you comfortable
throughout the season.

2. Support Healthy Circulation

During pregnancy, your body produces more blood and fluid to support your baby. This
increased circulation is essential, but it can sometimes lead to swelling—especially in the feet,
ankles, and hands.

To support healthy circulation this spring:

• Elevate your feet when resting

• Stay well hydrated

• Avoid sitting or standing for long periods

• Take short walks throughout the day

Movement and hydration help your body move fluid more efficiently and may reduce swelling.

3. Enjoy Gentle Movement Outdoors

Warmer weather makes spring the perfect time to get outside and stay active. Regular movement
during pregnancy helps support circulation, reduce muscle tension, and improve overall energy
levels.

Great options for spring activity include:

• Walking in your neighborhood or local parks

• Prenatal yoga

• Light stretching routines

• Swimming or water exercise

Even 15–20 minutes of gentle movement each day can help relieve stiffness and support overall
wellness.

4. Ease Pregnancy Tension

As your baby grows, your muscles and ligaments adjust to support your changing body. This can
lead to tightness in areas such as the lower back, hips, and shoulders.

Gentle stretching can help relieve discomfort and maintain mobility. Focus on stretches that
support:

• Hip flexibility

• Lower back relief

• Shoulder and neck tension

• Pelvic mobility

Stretching after a walk or before bed can help your body relax and prepare for restful sleep.

5. Consider Acupuncture for Seasonal Immune Support

Acupuncture is a gentle therapy that may help support the body’s natural balance during
pregnancy. Many patients use acupuncture to help manage stress, support immune function, and
reduce seasonal discomforts.

During the spring months, acupuncture may help:

• Support the body’s immune response to allergens

• Reduce sinus pressure and congestion

• Promote relaxation and better sleep

• Improve overall energy and well-being

Treatments are tailored to each patient and designed to support both mom and baby in a safe and
calming environment.

A Season for Wellness

Spring is a great time to refresh your routines and focus on simple habits that help you feel your
best during pregnancy. Gentle movement, mindful rest, and supportive care can make a
meaningful difference in your comfort and overall health.

If you’re looking for natural ways to support your pregnancy this season, chiropractic care and
acupuncture can be helpful tools to keep your body balanced and comfortable as you prepare to
welcome your baby.

Take Care!

Dr Alex

Feeling Nauseous? Natural Ways to Find Relief

Nausea can show up for so many different reasons: pregnancy, digestive issues, stress, illness, motion sickness, medication side effects, or hormonal changes. While medications can sometimes help, they don’t work for everyone and can come with side effects or limitations, especially for pregnant women and children. Because of that, more people are looking for natural ways to support the body and calm nausea.

If you’ve ever dealt with nausea (or watched your child or someone you love struggle with it), you know how miserable it can feel. The good news is there are many safe, natural options that can help settle the stomach and support the body’s ability to regulate digestion.

Below are some of the remedies we often recommend: from chiropractic care and acupuncture to herbs, teas, and simple home remedies you can try at home to help ease nausea and support your body naturally:

Chiropractic Care: Supporting the Nervous System

Your digestive system is closely connected to your nervous system, particularly the vagus nerve and spinal nerves that allow communication between the brain and the gut.

When the spine and related soft tissue, especially the upper neck and mid-back, are restricted or dysfunctional, it can interfere with these signals and contribute to symptoms like nausea, reflux, or digestive discomfort/conditions.

Chiropractic adjustments may help by:

●       Improving communication between the brain and digestive organs

●       Supporting vagus nerve function

●       Reducing nervous system stress

●       Helping the body regulate digestion more effectively

●       Addressing soft tissue imbalances leading to nausea or digestive discomfort

Many people notice improvement in nausea related to pregnancy, stress, or digestive issues when the nervous system is functioning more optimally.

Acupuncture: Balancing the Body’s Energy

Acupuncture has been used for thousands of years to help regulate digestion and relieve nausea. It works by stimulating specific points on the body that influence the stomach, nervous system, and energy flow.

Stimulating specific points has been shown to help with:

●       Morning sickness

●       Motion sickness

●       Post-surgical nausea

●       Digestion imbalances

Acupuncture helps calm the nervous system, regulate stomach function, and improve overall balance in the body.

Herbal Remedies That Calm the Stomach

Many herbs have natural anti-nausea and digestive-supporting properties.

Ginger

One of the most well-researched natural remedies for nausea.

Benefits may include:

●       Reducing nausea and vomiting

●       Supporting stomach emptying

●       Decreasing inflammation in the digestive tract

Ways to use it:

●       Fresh ginger tea

●       Ginger chews or lozenges

●       Grated or juiced ginger in water with lemon (can be warm or cool; tastes great with carbonated water to make a ginger ale…add honey or maple syrup if desired)

●       Juiced/pressed ginger in smoothies or juices

●       Ginger capsules

Peppermint

Peppermint can help relax digestive muscles and soothe the stomach.

Helpful for:

●       Nausea from indigestion

●       Bloating or stomach discomfort

●       Motion sickness

Ways to use it:

●       Peppermint tea

●       Aromatherapy with peppermint essential oil

●       Diluted peppermint essential oil applied to the abdomen under the nose

Chamomile

Chamomile is gentle and calming for both the stomach and nervous system.

It may help:

●       Reduce digestive inflammation

●       Relax the stomach

●       Ease nausea related to stress

Homeopathy Options

Homeopathy works by stimulating the body’s natural healing response using highly diluted remedies.

Some commonly used remedies for nausea include:

Nux Vomica

●       Nausea after overeating

●       Indigestion

●       Nausea with irritability or stress

Ipecac

●       Persistent nausea that doesn’t improve after vomiting

●       Constant queasiness

Sepia

●       Often used for pregnancy-related nausea

●       Nausea with fatigue or hormonal shifts

It’s best to work with a knowledgeable practitioner to determine the most appropriate remedy and dosage.

Healing Teas for Nausea

Warm herbal teas are one of the simplest ways to calm nausea and support digestion.

Try:

Ginger tea

●       Fresh sliced ginger steeped in hot water

Peppermint tea

●       Helps relax digestive muscles

Lemon tea

●       The scent and acidity can help settle the stomach

Fennel tea

●       Supports digestion and reduces gas or bloating

Sipping slowly can be especially helpful when nausea makes it difficult to drink large amounts.

Simple Natural Remedies to Try at Home

Sometimes the simplest remedies can make a big difference.

Eat small, frequent meals

An empty stomach can worsen nausea. Smaller meals or snacks every few hours may help. Often nausea during pregnancy is due to

Stay hydrated

Sip water, electrolyte drinks, or herbal teas throughout the day.

Try acupressure

Applying gentle pressure to the inner wrist (about three finger-widths below the palm) can help relieve nausea. Some find that using acupressure motion sickness bands (can find online or in some pharmacies) provide relief as well.

Fresh air

Stepping outside or opening a window can help reduce nausea, especially when it’s triggered by smells.

Lemon

The smell or taste of lemon can sometimes ease nausea quickly.

Rest and nervous system support

Stress can worsen nausea, so calming the nervous system through deep breathing, rest, or gentle movement may help.

When to Seek Additional Support

If nausea is severe, persistent, or interfering with eating and hydration, it’s important to seek care. Integrative approaches—combining chiropractic care, acupuncture, nutrition, and natural remedies—can often provide relief while supporting the body as a whole.

 

If you’ve ever dealt with nausea, you know how miserable it can feel. Whether it’s morning sickness, a stomach bug, stress, or digestive upset, that queasy feeling can really throw off your day.

Sometimes nausea is simply your body’s way of asking for support. Natural remedies—from chiropractic care and acupuncture to ginger tea and herbs—can help soothe symptoms while supporting your body’s natural healing processes.

If nausea has been something you’re struggling with, know that you don’t have to navigate it alone. We’re always here to help support you and your body with holistic, natural care 💗

In Health and Blessings,

Dr. Abbey

clechiropractic.com

@clechiropractic

216-952-3830

Cycle Syncing: What the Science Actually Says (and What’s Worth Trying)

Cycle syncing has been everywhere lately — on Instagram, TikTok, podcasts, and wellness blogs. The idea sounds empowering: eat, exercise, and plan your life around your menstrual cycle to feel your best.

And honestly? Some parts of cycle syncing are reasonable and even helpful.

But a lot of cycle syncing content online makes claims that are way bigger than what the research currently supports — and can sometimes create unnecessary rules, guilt, or confusion.

So, let’s break it down in a simple, science-based way:

• What cycle syncing actually is

• What research supports (and what it doesn’t)

• Who cycle syncing may help

• How to try it in a realistic way (without turning your life into a calendar)

What Is Cycle Syncing?

Cycle syncing is the practice of adjusting your:

• workouts

• nutrition

• productivity/social schedule

• self-care routines

…based on where you are in your menstrual cycle.

The menstrual cycle can be divided into 4 phases:

1. Menstrual phase (bleeding)

2. Follicular phase (after your period ends, leading up to ovulation)

3. Ovulation (mid-cycle)

4. Luteal phase (after ovulation until your next period)

The idea is that your hormones shift throughout these phases, which may affect energy, mood, appetite, and physical performance.

The Hormone Basics

Two hormones drive most cycle changes:

Estrogen

• tends to rise in the follicular phase

• peaks around ovulation

• supports energy, mood, and recovery in many people

Progesterone

• rises after ovulation (luteal phase)

• can increase appetite and body temperature

• may affect sleep and perceived exertion

This isn’t “good hormone vs bad hormone.” Both are important — they just create different effects in the body.

What the Science Supports (So Far)

Here’s the honest truth:

1) Some people do experience performance changes across their cycle

Research suggests that strength, endurance, and recovery can fluctuate — but it’s not consistent across all women.

Some people feel strongest and most energetic during the follicular phase and ovulation.

Others feel no difference.

And some feel worse during ovulation due to bloating, headaches, cramps, or pelvic pain.

2) Your symptoms matter more than the “phase rules”

The best evidence-based approach is symptom-based:

• If you feel amazing → train harder, do more, push a little

• If you feel exhausted → scale back, recover, walk, stretch

That is essentially cycle syncing — just without the rigid “you MUST do HIIT on day 10” rules.

Takeaway: Tracking your symptoms is more useful than trying to follow a template.

3) Appetite and cravings often increase in the luteal phase

This is one of the most consistent findings in research.

After ovulation, progesterone rises and your metabolism may slightly increase. Many women notice:

• increased hunger

• more cravings

• less tolerance for fasting

• more fatigue

This isn’t lack of willpower — it’s physiology.

Takeaway: Eating a little more during the luteal phase is normal and often supportive.

4) Sleep and body temperature changes can affect workouts

Progesterone raises core body temperature slightly in the luteal phase.

This can make:

• sleep feel lighter

• workouts feel harder

• heat tolerance worse

• recovery feel slower

Takeaway: If workouts feel harder in the luteal phase, you may benefit from decreasing the intensity or duration of your workouts in this phase.

What Cycle Syncing Claims Are NOT Well-Supported

1) “Eat specific foods in each phase to balance hormones”

There’s no strong evidence that you can “balance” hormones in a predictable way just by eating different foods in each phase.

Yes, nutrition matters. But the idea that you need a strict luteal-phase meal plan is usually more marketing than science.

What IS supported:

• stable blood sugar

• adequate protein

• enough fiber

• enough calories

• micronutrient sufficiency (iron, magnesium, omega-3s, etc.)

2) “Cycle syncing will fix irregular periods”

If your cycle is irregular, it can be due to a wide variety of factors, including but not limited to:

• postpartum changes

• breastfeeding

• stress

• thyroid issues

• PCOS

• low energy availability (under-eating/over-training)

• perimenopause

Cycle syncing won’t “fix” these causes.

If your cycles are consistently irregular, it’s worth checking in with a medical provider.

3) “Cycle syncing is a fat loss hack”

There is no strong evidence that cycle syncing automatically leads to fat loss.

It may help some people be more consistent (because they stop forcing high intensity when their body needs rest), but it’s not a magic formula.

Who Cycle Syncing Can Be Great For

Cycle syncing tends to be most helpful if you:

• have a fairly regular cycle

• feel noticeable changes in mood/energy across the month

• have PMS symptoms

• tend to feel guilty for resting

• are stuck in an “all or nothing” workout mindset

It can be a really helpful tool for self-awareness, compassion, and consistency.

A Simple, Evidence-Based Way to Try Cycle Syncing (Without Overthinking)

If you want to try cycle syncing in a realistic way, here’s a simple approach:

Step 1: Track your cycle

Use an app or just a notes app. Track:

• day 1 of bleeding

• sleep quality

• energy

• mood

• cramps/pain

• workouts

• cravings/appetite

• headaches

• bloating

Step 2: Notice patterns

After 2–3 cycles, you may notice things like:

• “I always feel more anxious the week before my period.”

• “I get hip pain around ovulation.”

• “My workouts feel great the week after my period.”

That information is powerful.

Step 3: Adjust gently

Instead of rigid rules, use this mindset:

• High energy days: strength training, intervals, higher output

• Low energy days: walking, mobility, yoga, lighter lifting

• Cramp/inflammation days: rest, heat, hydration, gentle movement

This approach is more sustainable and still tailored to your individual body and cycle.

What to Do If Your Cycle Brings Pain, Not Just Mood Changes

If you consistently notice pain spikes around your cycle (especially low back, hips, pelvis, or headaches), it can be helpful to look at:

• posture + daily movement habits

• core + pelvic floor coordination

• breathing patterns

• sleep quality

• stress load

• recovery

• musculoskeletal alignment and tension

This is where supportive care — including chiropractic care, pelvic floor PT, and stress management strategies — can make a huge difference.

The Bottom Line: Is Cycle Syncing Worth It?

Cycle syncing is worth trying if you treat it like a tool, not a rulebook.

What the science supports:

✅ symptoms and performance can change across the cycle
✅ appetite often increases in the luteal phase
✅ sleep and heat tolerance can shift
✅ tracking patterns can improve training and recovery

What the science does not strongly support:

❌ rigid phase-based food rules
❌ cycle syncing as a hormone “fix”
❌ cycle syncing as a fat loss hack

Cycle syncing works best when it helps you feel more connected to your body — not more restricted by it.

In need of extra support? Feel free to reach out with any questions or concerns!

Take care,

Dr. Gina

Pelvic Floor Support for a More Confident, Connected Birth

When most women think about “preparing for birth,” they think about birth plans, baby registries, and maybe a few prenatal workouts.

But there’s one incredibly important piece that’s often overlooked…the pelvic floor.

And not just how strong it is, but how well it can relax, coordinate, and respond during pregnancy, birth, and labor.

Birth is not something you should push through with force. It’s something your body transitions through with rhythm, flow, and neurological coordination.

Your Pelvic Floor Is More Than Just Muscles

Your pelvic floor is a dynamic, responsive system that includes:

• Muscles

• Fascia

• Ligaments

• Nerves

• And your brain!

It supports your bladder, uterus, and bowels…but during birth, it becomes the passage way for baby to move through, entering into the world.

A pelvic floor that is:

• Too tight

• Poorly coordinated

• Too weak

• Disconnected from the nervous system

Can contribute to:

• Longer pushing phases

• More tearing

• Pelvic pain

• Tailbone pain

• Birth interventions

• Longer postpartum recovery

This isn’t about “weak vs strong.”
It’s about whether your pelvic floor can lengthen, soften, support, and open when it needs to.

Why Kegels Aren’t Enough (and sometimes make things worse)

Many women are told to “do your Kegels” during pregnancy.

But here’s the truth most don’t hear:

• A pelvic floor that is already tight or stressed does not need more strength or tightening.

• It needs release, blood flow, nerve communication, and coordination.

If your pelvic floor doesn’t know how to relax, it won’t open easily during birth — no matter how strong it is.

That’s why pelvic floor prep should include:

• Nervous system regulation

• Breath work

• Pelvic mobility

• Core-pelvic coordination

• And gentle tissue release

Birth Is Neurological, Not Just Mechanical

Your body does not push a baby out because you tell it to.

It does it because:

• Your brain

• Your nerves

• And your pelvic floor

are in communication.

When your nervous system is stuck in stress mode, the pelvic floor naturally tightens.

When you feel safe, supported, and regulated, the pelvic floor softens.

This is why nervous system-focused chiropractic care and pelvic prep go hand in hand.

What Pelvic Floor Prep for Birth Actually Looks Like

True pelvic prep supports:

• The way your pelvis moves

• The way your baby descends

• And the way your tissues stretch

This includes:

• Pelvic mobility and alignment

• Core-pelvic floor coordination

• Breathing patterns that support pushing

• Nervous system regulation

• Hands-on techniques to improve tissue glide

• And education so you understand what your body is doing

This is exactly what we teach inside our most popular workshop: Prepare Your Pelvis for Birth. We host quarterly workshops to support those preparing for birth. Our next workshop is Saturday, March 7 at 1:00pm.

This workshop is designed for:

• All moms (whether it is your first baby or if you’ve had previous pregnancies

• VBAC moms

• Moms wanting a smoother, more connected birth

• Anyone who wants to reduce tearing, trauma, and recovery time

You’ll learn:

• How your pelvis and pelvic floor actually work in labor

• How to use breath to help your baby descend

• Positions that help your pelvic floor open

• What tightness and tension really mean

• How to prepare your body instead of just hoping for the best

• Holistic tips to prepare body and mind for birth

Birth should be about feeling confident and supported: it’s about understanding your body and giving it the tools it needs to do what it was designed to do!

You deserve a birth that feels: supported, informed, and connected. When you prepare your pelvic floor, you aren’t just preparing for delivery…

You’re setting the foundation for:

• Easier recovery

• Better bladder control and function

• Less pelvic pain

• A stronger postpartum body

Your body was made to function and give birth…let’s help it work the way it was designed to!

Join us for our next quarterly Prepare Your Pelvis for Birth workshop, Saturday, March 7 at 1:00pm. This is a complimentary workshop; you do not need to be a patient to attend. Space is limited; reserve your spot today! https://clechiropractic.janeapp.com/#/discipline/12/treatment/46

For more information about how we can support you and your pelvic floor, visit https://www.clechiropractic.com/pelvic-floor-therapy-for-the-perinatal-period

In Health and Blessings,

Dr. Abbey

clechiropractic.com

@clechiropractic

216-952-3830

Seasonal Acupuncture: Supporting Health Through Every Season

Seasonal changes can affect your body in noticeable ways—lower energy, more immune stress, allergies, or increased stress. Seasonal acupuncture is a practical, preventative approach that helps the body adapt smoothly to environmental shifts while supporting overall wellness.

Seasonal Health Challenges

Each season places different demands on the body:

• Spring: Allergies, headaches, detox stress

• Summer: Heat-related fatigue, dehydration, restlessness

• Fall: Dryness, respiratory issues, digestive changes

• Winter: Low energy, joint stiffness, frequent colds

Acupuncture works by supporting the body’s natural regulatory systems, helping you respond more efficiently to these seasonal stressors.

Immune System Support

Seasonal transitions can affect the body in various ways. Acupuncture can be used to:

• Support immune response

• Improve circulation and lymphatic flow

• Help the body recover more quickly from seasonal illnesses

Many people choose acupuncture at the start of fall or winter as a preventative immune support strategy, rather than waiting until symptoms appear.

Energy Balance and Vitality

Changes in daylight, temperature, and routine can disrupt energy levels. Seasonal acupuncture focuses on restoring balance by:

• Reducing fatigue and brain fog

• Supporting better sleep quality

• Helping regulate stress and mood changes

By aligning treatments with seasonal needs, acupuncture encourages smoother energy flow and more consistent vitality year-round.

Preventative Care Strategies

Seasonal acupuncture is most effective when combined with simple lifestyle adjustments:

• Schedule tune-ups at the start of each season

• Adjust diet to include seasonal, warming or cooling foods. Winter is a good time to eat

  more warm food, less raw veggies.

• Prioritize rest during fall and winter

• Stay active but avoid overexertion during seasonal transitions

This proactive approach can reduce the frequency and intensity of seasonal symptoms before they become disruptive.

Why Choose Seasonal Acupuncture?

Rather than treating symptoms in isolation, seasonal acupuncture emphasizes prevention, balance, and long-term wellness. Regular treatments can help:

• Strengthen resilience to seasonal stress

• Support immune and energy balance

• Promote overall physical and mental well-being

Listening to your body and adjusting care with the seasons is a simple yet powerful way to stay healthy all year long.

Feel free to contact the office with any questions!

Take care!

Dr. Alex

Wellness That Works in the Real World of Motherhood

Let’s be honest: “healthy habits” often sound like something other people have time for or something we’ll do when we have more time/less stress. When you’re juggling work, family, laundry, meals, the daily to-do list, and everything else life throws at you, it can feel impossible to fit in one more thing, especially doing something for you!

But here’s the truth: you don’t have to do everything to make a difference in your health. Small, simple, consistent habits can have a huge impact on your energy, mood, and well-being...and your family will notice and learn from you, too.

Here are a few tips to help you realistically incorporate healthy habits to your active life that can help you and your family:

1. Start your morning with one grounding ritual

You don’t need a 2-hour morning routine to set the tone for your day. Try choosing just one simple ritual that helps you start calm and centered, even if it’s only for a few minutes:

• Step outside and take 3 deep breaths of fresh air. Be slow and intentional in this moment. (bonus points for doing some grounding (standing barefoot on the earth) at the same time!)

• Stretch your spine and shoulders while your coffee/tea brews or breakfast heats up.

• Say a short prayer, affirmation, or intention for the day. Shifting our mindset to gratitude

• and intention can make a huge impact on our mental outlook and framework for our day.

These small moments signal to your nervous system that it’s safe to slow down, and that calm energy carries into how you show up for your day and your family.

2. Redefine “exercise”

Movement doesn’t have to mean a gym session or a workout video. Your body doesn’t necessarily care how you move, but it thrives on movement, so these activities can help:

• Do squats while you do daily activities: need to pick up a sock? Squat! Folding laundry, take mini breaks to squat! Sit in a squat or supported squat on a stool while playing with your kids or working on the computer.

• Dance with your kids in the living room or while you are cooking or cleaning; put on some of your favorite music and have some fun!

• Go for a family walk after dinner or during your child’s sport practice.

Every bit of movement supports your circulation, lymph flow, posture, and nervous system health. Progress is built in the everyday moments, not the perfect ones. Keep choosing the small steps that feel realistic for you

3. Focus on colorful and nutrient-dense food

You don’t need elaborate meal plans or expensive supplements to fuel your body well. Focus on adding nutrients, color, and variety instead of cutting things out. Try these tips:

• Add one extra veggie or fruit to each meal.

• Prep easy snacks (like nuts, boiled eggs, cut-up peppers) on Sunday (or your prep day).

• Swap bone broth for water in recipes to support gut and overall health.

When your plate is full of real, nourishing food, your energy, hormones, and digestion thank you.

4. Support your nervous system throughout the day

Between drop-offs, work, and life, your nervous system takes on a lot. Incorporate mini resets:

• Roll your shoulders and take slow, deep breaths before driving or entering the house to release tension and reset your system.

• Do a 20–30 second shake-out of your arms and legs to move stuck energy and help your body reset (kids love doing this with you!).

• Do a quick sensory reset: run water over your hands, step outside for a moment of fresh air, or place a cold water bottle on the back of your neck. These simple sensations can calm your nervous system in seconds.

These small pauses create a ripple effect leading to less overwhelm, more calm, and better resilience through busy days.

5. Let go of “all or nothing” thinking

Perfection isn’t sustainable: presence is. A skipped workout or overly processed meal doesn’t erase your progress. What matters most is returning to what makes you feel your best and repeating those choices.

The goal isn’t to do more...it’s to do what matters most, with intention.

6. Bonus: Model wellness for your family

Your kids learn wellness by watching you. When they see you stretch, rest, eat real food, or go to your chiropractic and holistic care appointments, you’re teaching them that taking care of their body matters.

It’s not selfish; it’s leadership.

You don’t have to do it all, you just need support that fits your life!

If you’re ready to create simple, sustainable habits that support your energy, mood, and health (without adding more to your plate), we can help!

We focus on realistic wellness for real moms and families: care that helps the nervous system reset, body move better, and mind feel calmer...so you can show up as your best self. Let us help you find habits and routines that fit your needs and your lifestyle.

Schedule your next visit (or a “wellness reset”) to reconnect with your body, recharge your system, and bring more balance into your daily life.

Because when you feel less stressed and more balanced, it impacts others around you...especially your family!

In Health and blessings,

Dr. Abbey

My Favorite Yoga Poses for Pregnancy as a Chiropractor and Yoga Teacher

Pregnancy is a beautiful time of growth and change — but it can also come with new aches, shifting posture, and a body that feels unfamiliar at times. Yoga is one of my favorite ways to support the prenatal body because it blends movement, breath, stability, and relaxation in a way that feels both grounding and energizing.

Below are some of my go-to prenatal yoga poses. They are approachable for most people, can be modified easily, and help support the areas that tend to need the most love during pregnancy.

As always, I’ll encourage you to listen to your own body when trying new stretches. If something doesn’t feel right for you, no need to force yourself into it! Pregnancy is a time of many changes, and some poses may just not feel right for you, and that is okay.

Here are a few of my go-to poses:

1. Cat-Cow (Spinal Mobility & Core Connection)

This gentle flow helps ease back tension, improve mobility in the spine, and create more space through the low back and pelvis.

Why I love it:

• Reduces stiffness from daily sitting

• Encourages baby to settle into an optimal position

• Supports core, pelvic floor, and breath coordination

How to do it:
On hands and knees, alternate between arching your back (cow) on an inhale and rounding gently (cat) on an exhale.

2. Child’s Pose (Rest & Hip Opening)

A deeply grounding pose that relieves tension through the hips, low back, and pelvic floor.

Why I love it:

• Calms the nervous system

• Great for moments of overwhelm

• Provides gentle pelvic opening

Tip: Widen your knees to make room for your belly and rest your head on a pillow for extra support.

3. Wide-Legged Forward Fold (Stretching the Back & Hamstrings)

A soothing pose that helps release tight hamstrings and decompress the spine.

Why I love it:

• Relieves low-back tension

• Encourages gentle lengthening through the back of the legs

• Helps with posture by reducing pull on the pelvis

Modify: Place hands on blocks or a chair for more support.

4. Supported Goddess Pose (Hip Mobility & Pelvic Opening)

A seated or standing hip opener that feels grounding and empowering.

Why I love it:

• Strengthens the glutes and pelvic stabilizers

• Supports mobility for labor

• Feels great after long periods of sitting

Option: Use a wall behind you or blocks under your thighs for comfort.

 5. Side-Lying Stretch (Low Back & Side Body Relief)

Perfect for late pregnancy when belly-down or back-lying poses feel uncomfortable.

Why I love it:

• Provides spaciousness in the rib cage

• Eases low-back and round ligament discomfort

• Great as part of a bedtime routine

How to: Lying on your side, stretch the top arm overhead and gently reach through the side body.

 6. Supported Bridge Pose (Glute Strength & Pelvic Stability)

A gentle strengthening pose that also offers a lovely stretch to the front of the hips.

Why I love it:

• Helps counteract anterior pelvic tilt

• Supports the glutes and hamstrings

• Opens the chest and hips

Modify: Use a yoga block or bolster under the sacrum for a supported, restorative version.

 7. Deep Squat / Malasana (Pelvic Opening & Grounding)

A functional movement that helps prepare the pelvis for birth.

Why I love it:

• Encourages pelvic mobility

• Strengthens legs and hips

• Supports optimal baby positioning

Important:
If baby is breech or you have pelvic floor concerns, check with your provider or pelvic floor specialist before adding this one.

Bringing It All Together

Yoga during pregnancy doesn’t have to be intense or lengthy. Even 5–10 minutes a day can help you feel more comfortable, aligned, and connected to your changing body.

If you’d like help building a prenatal routine that supports your unique body — or you’re experiencing discomfort and want personalized guidance — I’d love to help you feel your best during this season.

Take care,

Dr. Gina

Can Chiropractic Adjustments Help With Sleeping Discomfort?

Can Chiropractic Adjustments Help With Sleeping Discomfort?

Struggling to get comfortable at night during pregnancy or postpartum? You’re not alone. Many people search for answers about pregnancy sleep discomfort, hip pain at night, or postpartum sleep pain, and one question comes up again and again:

“Can chiropractic adjustments help with sleeping discomfort?”

In many cases, chiropractic care may help improve sleep comfort by reducing pain, improving alignment, and supporting the body’s natural ability to rest.

Why Sleeping Gets Harder During Pregnancy and Postpartum

Pregnancy and postpartum bring rapid changes to the body, and many of them directly impact sleep. Common causes of nighttime discomfort include:

• Low-back pain or pelvic pain at night

• Hip pain while side sleeping

• Rib or mid-back tightness

• Neck and shoulder strain from new feeding or carrying positions

• Hormonal changes that affect joint stability

• Postural shifts as your body adapts during and after pregnancy

How Chiropractic Adjustments Can Improve Sleep Discomfort

1. Reduce Muscle Tension

Gentle pregnancy-safe or postpartum-informed adjustments help release tension in the hips, low back, shoulders, and ribs. Relaxed muscles make it easier to settle into sleep and stay comfortable.

2. Improve Pelvic and Spinal Alignment

Misalignment can make side-sleeping or rolling over painful. Chiropractic adjustments help restore balance to the pelvis and spine, reducing pain that interrupts sleep.

3. Increase Mobility

Better mobility means fewer sharp pains or long minutes repositioning in bed. Many patients report they can roll, shift, and get up more easily after an adjustment.

4. Support Nervous System Regulation

Chiropractic care can help calm the nervous system, which supports better relaxation and deeper, more restorative sleep.

Simple At-Home Tips to Improve Sleep Comfort

If you're experiencing pregnancy or postpartum sleep discomfort, try combining chiropractic care with a few supportive habits:

1. Use Targeted Pillow Support

For pregnancy:

• A pillow under the belly

• One between the knees

• One behind the back

• One between the ankles

For postpartum:

• A firm pillow between the knees and ankles

• A small pillow under the waist for side-sleepers

2. Add a Gentle Nighttime Stretch

A few minutes of:

• Cat-cow

• Child’s pose

• Chest opening stretch

These help release tension before bed.

3. Watch Evening Posture

Avoid long periods of slouching on a soft couch or feeding the baby in unsupported positions. Poor evening posture can be a trigger for nighttime back and hip pain.

4. Reset the Core (Postpartum)

Gentle diaphragmatic breathing helps activate deep core muscles, reducing low-back stress at night.

When to Consider Chiropractic Care for Sleep Issues

An adjustment may help if you’re experiencing:

• Hip pain while sleeping during pregnancy

• Sharp pain when rolling over

• Rib pain that makes side-sleeping difficult

• Persistent low-back discomfort at night

• Neck and shoulder tightness from feeding or holding the baby

As your body changes, you deserve restorative sleep—and chiropractic care can be a trusted partner in helping you find it. If you’d like to learn more or schedule a visit, please contact our office.

Take care!!

Dr. Alex

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

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.

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!

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!

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. 

Acupuncture and Joint Health

Acupuncture for Joint Health

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

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

conditions.

Arthritis Types and How Acupuncture Helps

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

acupuncture can effectively treat, including:

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

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

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

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

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

and support the immune system.

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

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

and promote detoxification.

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

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

pain by balancing the body's internal energy.

Pain Management: Targeting Joint Pain with Acupuncture

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

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

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

arthritis.

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

promoting a sense of relaxation.

Inflammation Reduction

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

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

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

to areas of inflammation.

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

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

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

Movement Restoration: Enhancing Joint Mobility

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

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

increasing blood circulation to stiff, painful joints.

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

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

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

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

movement restoration.

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

here to help!