A New Kind of New Year’s Resolution: Nervous System Regulation

The start of a new year often comes with a long list of goals—move more, eat better, be more productive, do all the things. While the intentions behind these goals are good, sometimes we forget to make time for taking care of our nervous systems.

This year, we invite you to consider a different kind of resolution—one rooted in rest.

Why Nervous System Regulation Matters

Your nervous system plays a central role in how you experience stress, energy, sleep, focus, digestion, and pain. When your body is stuck in a chronic “fight or flight” state, even the most well-intentioned goals can feel overwhelming or impossible to maintain.

Nervous system regulation helps your body shift into a state of rest and repair. This is where healing happens. This is where you can think more clearly, respond rather than react, and feel more connected to yourself.

For pregnant and postpartum individuals especially, regulation is essential. Hormonal changes, physical demands, and emotional transitions can all place extra stress on the nervous system. Prioritizing rest isn’t indulgent—it’s foundational.

Rest Is Not the Opposite of Productivity

We often think of rest as something we earn after we’ve done enough. In reality, rest is what allows us to show up fully in our lives.

Restorative practices like gentle yoga, breath-work, acupuncture, and intentional stillness help calm the nervous system, lower stress hormones, and improve overall well-being. These practices create space—for insight, for healing, and for sustainable momentum throughout the year.

An Invitation to Rest & Restore

To support this intention, we’re offering a Rest & Restore Workshop designed to help you slow down and reconnect with your body.

Saturday, January 17 | 12:30–1:30 PM

This supportive, restorative experience will include:

• 30 minutes of gentle restorative yoga led by Dr. Gina, focusing on relaxation, breath, and nervous system regulation

• Acupuncture with Dr. Alex, supporting deep relaxation and overall well-being

This workshop is offered as a free service, is prenatal friendly, and open to all.

Reserve your spot here -> https://clechiropractic.janeapp.com/#/discipline/12/treatment/95

Whether you’re feeling burnt out, overwhelmed, or simply craving a moment of stillness, this workshop is an opportunity to begin the year with intention—without pressure.

A Gentle Resolution for the Year Ahead

Instead of only asking, What more can I do this year?
Try asking, How supported does my nervous system feel?

Regulation isn’t something you achieve once—it’s something you practice. Small, consistent moments of rest can create profound shifts over time.

If your body is asking for a slower start to the year, we would love to hold space for you.

Take care,

Dr. Gina

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

Simple Ways to Add Movement to Your Daily Life

Simple habits that make a big difference — especially during pregnancy and postpartum.

When most people think of “exercise,” they picture long workouts, gym memberships, or squeezing yet another thing into an already full schedule. But the truth is, movement doesn’t have to be complicated. Small, consistent actions throughout the day can support better posture, reduce discomfort, and help you feel more energized — especially during pregnancy and postpartum, when your body needs support more than ever.

Here are some simple ways to weave more movement into your day, no matter how busy life feels:

1. Turn Everyday Tasks Into Mini Workouts

Little changes add up fast. Try:

• Standing on one leg while brushing your teeth to activate stabilizing muscles

• Doing 10 calf raises while waiting for water to boil

• Performing gentle hip circles at the kitchen counter (great for pelvic mobility!)

• Squatting down to pick things up instead of bending from the waist

These tiny moments keep joints moving and help counteract stiffness.

2. Set a “Movement Reminder” Every Hour

Our bodies aren’t meant to stay in one position for long stretches. Set a timer or use a movement reminder app to stand, stretch, or walk for 1–2 minutes every hour.

Some ideas:

• Shoulder rolls

• Gentle neck stretches

• A quick walk across the room

• Pelvic tilts or cat-cow against a wall

Even small resets help your spine stay happy.

3. Add Movement to Your Commute (Or Daily Errands)

If you drive:

• Park a little farther away

• Take the long route walking in

• Do a few gentle stretches before getting in or out of the car

If you work from home:

• Take a 5–10 minute “commute walk” before or after your day to mimic normal routine movement.

4. Make Social Time Active Time

Movement doesn’t have to be solo.

Try swapping out a coffee date for:

• A walk and talk

• A yoga or pilates class

• A stroll with the stroller or baby carrier

This builds community and keeps your body moving.

5. Use Transitions as Movement Opportunities

Think of the in-between moments:

• Waiting for your toddler to put their shoes on

• Letting the dog out

• Warming up your lunch

• Waiting on hold

These are the perfect times to stretch your hip flexors, practice diaphragmatic breathing, or do a few bodyweight movements.

6. Keep Quick Props Nearby

Having tools you like makes movement easier to reach for:

• A foam roller by the couch

• A yoga mat unrolled in a corner

• Resistance bands in a drawer

• A birthing ball as an extra seat

When it’s right there, you’re more likely to use it.

7. Listen to Your Body’s Signals

The best movement is the one your body is asking for. Feeling stiff? Try gentle stretching. Low energy? Take a slow walk. Feeling strong today? Add a few reps of bodyweight exercises.

Movement doesn’t have to look perfect — it just has to be consistent.

Take care,

Dr. Gina

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

What to Expect at Your First Prenatal Chiropractic Visit

As a prenatal, postpartum and pediatric focused chiropractic office, we are often asked, “how does prenatal chiropractic care differ from typical chiropractic care?” In this blog, I am going to dive into the specifics of what to expect from a prenatal chiropractic visit and how it may be different from traditional chiropractic care.

First, it is completely normal to have questions about prenatal chiropractic care and to want more information before coming into the office!

We typically encounter one of two scenarios with our new prenatal patients:

1. They have seen a chiropractor in the past but are worried that it will be unsafe to get adjusted the same way during pregnancy.

2. They have never seen a chiropractor before and are not sure what to expect from a chiropractic visit in general.

Right off the bat, I like to inform people that chiropractic care is safe during pregnancy AND it does look different from typical chiropractic care. For pregnant patients, adjustments look and feel a lot gentler. We also use tend to use less force and limit twisting movements during adjustments.

During pregnancy, your body experiences a variety of changes, including hormonal changes that cause your joints and ligaments to become more flexible. This is a necessary change to prepare for birth, but it is one of the reasons chiropractic care needs to be more gentle during pregnancy.

You may also be wondering why you should see a chiropractor during pregnancy. As your belly grows, your posture, balance, and movement patterns all shift to accommodate your baby. These changes can sometimes lead to discomfort like back pain, sciatica, or pelvic pressure. Chiropractic care is helpful in relieving a lot of the discomfort associated with pregnancy. In addition, chiropractic care can help with baby positioning by optimizing pelvic balance using techniques like as the Webster technique.

With all that being said, here is a breakdown of what our first visit typically looks like.

1. A Thorough, Pregnancy-Specific Consultation

Your first visit starts with a detailed conversation about your pregnancy journey so far. We’ll talk about:

• How far along you are

• Any aches, pains, or symptoms you’ve been experiencing

• Your birth plan or preferences (if you’ve started thinking about them)

• Past pregnancies or injuries that might influence your care

This helps us tailor your care to your unique body and stage of pregnancy.

2. A Gentle, Posture and Alignment Assessment

Next, we’ll take a look at your posture, pelvis, and spinal alignment. These evaluations are completely safe for both you and your baby—no X-rays or invasive tools are used during pregnancy.

We often assess pelvic balance and mobility because the position of your pelvis can influence baby’s space and movement. Our goal is to help your body stay in balance as it adapts to pregnancy.

3. Comfortable, Safe Adjustments

Prenatal chiropractic adjustments are gentle, specific, and designed with your changing body in mind. We use pregnancy-safe adjusting techniques, often with special pillows or tables that allow you to lie comfortably on your belly.

Adjustments can help:

• Reduce back, hip, or pelvic pain

• Improve comfort and movement

• Support optimal baby positioning

• Promote relaxation and better sleep

You may feel a sense of lightness or relief immediately after your adjustment.

4. Supportive Recommendations for Home

We often send expecting moms home with simple stretches, posture tips, or exercises to help maintain the benefits of your adjustment. You’ll also get guidance on when to return for follow-up visits—many moms come every few weeks during pregnancy and more frequently toward the end for labor prep and comfort.

5. A Calm, Supportive Experience

Our goal is for every prenatal chiropractic visit to feel nurturing and empowering. You’ll never be rushed, and you’re always encouraged to ask questions about what’s happening with your body and your baby.

Many moms tell us their prenatal visits become one of their favorite forms of self-care during pregnancy—a time to reconnect, relax, and prepare their bodies for birth.

Still have questions about prenatal chiropractic care? Feel free to reach out.

Take care,

Dr. Gina

Breastfeeding and Posture: How to Reduce Neck and Shoulder Pain

Breastfeeding can be one of the most intimate and rewarding parts of early motherhood—but it’s not always easy on your body. Many new moms are surprised by how much tension, neck stiffness, and shoulder pain can come from the hours spent nursing or bottle-feeding their babies.

If you’ve found yourself hunching forward or feeling sore after feedings, you’re not alone, and there are simple ways to find relief.

Why Breastfeeding Affects Your Posture

During feeding, most moms naturally lean forward toward their baby to help them latch or to check their positioning. Over time, that forward-rounded posture can contribute to:

• Tightness in the neck and upper shoulders

• Mid-back or between-the-shoulder-blade pain

• Numbness or tingling in the arms or hands

• Headaches or tension that worsens throughout the day

Add in the demands of holding, rocking, and changing your baby (plus lack of sleep), and it’s no wonder your body feels the strain.

How Chiropractic Care Can Help

Gentle postpartum chiropractic care can help restore mobility to areas that are overworked during breastfeeding—especially the neck, upper back, and shoulders.

At your visit, we’ll:

• Assess your posture

• Use gentle, safe adjustments to relieve joint tension

• Address muscle tightness or trigger points contributing to pain

• Offer tips and stretches to support better posture at home

Many moms notice immediate relief and improved comfort while feeding after just a few chiropractic visits.

Tips for Better Breastfeeding Posture at Home

You don’t have to sit perfectly upright to improve your breastfeeding posture. Small changes can make a big difference. Try these:

1. Bring baby to you – use pillows or a nursing support cushion to lift your baby up to breast height rather than hunching forward.

2. Support your lower back – choose a chair with a firm backrest and add a small pillow behind your lower back.

3. Switch sides comfortably – alternate arms and feeding positions to balance muscle use.

4. Relax your shoulders – roll your shoulders gently before and after feeding to release tension.

5. Take stretch breaks – between feeds, stretch your chest and upper back to counteract slouching.

With posture, I love the phrase “your next posture is your best posture.” Meaning, the more you can keep moving and change up how you are sitting or standing, the better you will feel. Even if you sit in a hunched over position or “bad posture” for a period of time, moving out of it, stretching, and varying up your posture next time will counteract the period spent in an uncomfortable position!

Remember: Caring for You Is Caring for Baby

It’s normal to focus all your attention on your newborn, but your comfort and well-being matter too! When your body feels supported, feeding becomes more relaxed and enjoyable for both you and your baby.

If you’re experiencing neck or shoulder pain from breastfeeding, chiropractic care can help you move, feed, and rest with more ease.

We are here to support you on your breastfeeding journey. Feel free to reach out with any questions!

Take care,

Dr. Gina

When Should I Start Care—First Trimester or Later?

Acupuncture & Chiropractic Care for Pregnancy from the Very Beginning

One of the most common questions we hear from expecting parents is:

“Should I wait until later in pregnancy to start acupuncture or chiropractic care?”

The short answer is:
 You don’t have to wait—starting in the first trimester is not only safe, but incredibly supportive.

Here’s why early care matters, and how acupuncture and chiropractic treatments can benefit you through each stage of your pregnancy journey.

Why First Trimester Care Matters

The first trimester is full of big changes—both exciting and challenging. Your body is rapidly adapting to support new life, and while many of those changes are invisible, they are deeply felt.

Common first trimester symptoms include:

• Nausea and morning sickness

• Fatigue or insomnia

• Headaches or mood shifts

• Bloating and digestive issues

• Anxiety or emotional overwhelm

Acupuncture can help regulate hormones, ease nausea, and support emotional balance in a safe, gentle way. Chiropractic care can address early spinal or pelvic misalignments, improve posture, and reduce the physical strain on your changing body.

Starting early allows your body to adapt with more ease—rather than playing catch-up later when discomfort becomes harder to manage.

Second & Third Trimester Support

If you’re past the first trimester, it’s still a great time to begin care.

In the second trimester, many parents experience:

• Round ligament pain

• Back or hip discomfort

• Heartburn or circulation issues

• Growing belly and postural shifts

This is where chiropractic adjustments and prenatal acupuncture can play a helping role to relieve physical strain, improve sleep, support digestion, and keep you feeling balanced.

In the third trimester, our focus shifts to:

• Pelvic alignment for labor prep

• Calming the nervous system

• Managing swelling, pain, or fatigue

Regular treatment can also prepare your body for birth by ensuring proper joint mobility, relaxation, and energetic flow.

So, When Should You Start?

There’s no wrong time to begin. 
Whether you start at 8 weeks or 32 weeks, you’ll benefit from care that’s tailored to your unique stage of pregnancy.

A Note for First-Time Parents

If this is your first pregnancy, you might be unsure what’s “normal” or when to reach out for support. Know this: you don’t have to wait until you’re uncomfortable to begin receiving care.

Acupuncture and chiropractic treatments are gentle, supportive, and safe for pregnancy. Starting early helps us work preventatively, not just reactively—so you can feel more at ease throughout your journey.

We also support all birthing parents and caregivers—including non-gestational parents, partners, and support people. Pregnancy and postpartum affect the entire household, and you deserve care, too.

Curious about how treatment can support you in your current stage of pregnancy?
 We’d be honored to be part of your journey—from your first trimester through postpartum recovery. Reach out with any questions, or book your prenatal consultation today.

Take Care!

Dr. Alex

How Prenatal Chiropractic Care Can Help with Optimal Baby Positioning

Pregnancy is such an exciting journey, but it also comes with plenty of questions and concerns—especially as your due date gets closer. One common worry many moms share is: “Is my baby in the right position for birth?”

The way your baby is positioned in the womb can play a role in how smooth labor and delivery goes. While babies often find their way into the ideal head-down position on their own, sometimes they need a little extra space and balance in the pelvis to get there. That’s where prenatal chiropractic care can help.

Why Baby Position Matters

When baby is in an ideal head-down, face-down position, labor often progresses more smoothly. But if baby is breech or transverse it can contribute to:

· Longer or more difficult labor

· Increased back or pelvic pain for mom

· Higher likelihood of interventions, such as a C-section

How Chiropractic Care Supports Positioning

Prenatal chiropractic care focuses on gently aligning the pelvis, hips, and spine. By improving balance and reducing tension in the surrounding muscles and ligaments, we help create the space baby needs to settle into an optimal position.

One specific technique we use is the Webster Technique—a safe, specialized method designed for pregnant moms. This technique is not about “turning the baby.” Instead, it’s about aligning mom’s body, so baby naturally has the best chance to move into the right position.

Benefits for Mom and Baby

Regular prenatal chiropractic care can help:

· Reduce pelvic and low back discomfort

· Relieve tension in the round ligaments and low back muscles

· Support easier movement and mobility during pregnancy

· Encourage a smoother birth process by allowing baby more freedom to move

Is It Safe?

Yes—prenatal chiropractic care is safe, gentle, and specifically tailored to each stage of pregnancy. As chiropractors trained in prenatal care, we are equipped with unique tools. We use specialized tables, pillows, and techniques to keep both mom and baby comfortable during each adjustment.

The Bottom Line

Every pregnancy is unique, and while nothing can guarantee your baby’s position, chiropractic care is a safe and natural way to encourage balance, comfort, and optimal conditions for baby to find their best position.

If you’re curious about how prenatal chiropractic care can support you and your baby, we’d love to chat and answer any questions you may have.

Take care,

Dr. Gina

Dry Needling for Cervicogenic Headaches: A Natural Path to Relief

Dry Needling for Cervicogenic Headaches: A Natural Path to Relief

Headaches are frustrating on their own, but when the pain starts in the neck and radiates into the head, it may actually be a cervicogenic headache. These headaches often feel like a deep, aching pain that begins in the neck or base of the skull and can spread to the forehead, temples, or even behind the eyes.

Because the pain is rooted in musculoskeletal dysfunction, addressing the underlying muscle tension and joint irritation—not just the headache itself—is key to lasting relief. That’s where dry needling comes in.

What Are Cervicogenic Headaches?

Unlike migraines or tension headaches, cervicogenic headaches are caused by issues in the cervical spine (the neck) or the surrounding soft tissues. Common triggers include:

· Poor posture (especially from long hours at a desk or looking down at a phone)

· Whiplash or past injuries

· Muscle tightness in the neck and shoulders

· Joint dysfunction in the cervical spine

The result? Persistent neck stiffness, reduced range of motion, and recurring headaches that painkillers only mask temporarily.

How Dry Needling Helps

Dry needling is a therapeutic technique that uses a thin, sterile filament needle to target trigger points—tight, irritated spots within muscles. By releasing these trigger points, dry needling can:

· Reduce muscle tension in the neck, shoulders, and upper back

· Improve blood flow and healing in irritated tissues

· Restore mobility in the cervical spine

· Decrease the frequency and intensity of headaches

For cervicogenic headaches, dry needling often focuses on muscles like the upper trapezius and suboccipitals, which are frequently involved in this type of pain.

What to Expect During Treatment

Most patients are surprised by how comfortable the process is. The needles are extremely thin, and while you may feel a quick twitch or mild soreness, sessions are generally well tolerated. Many patients notice a sense of relief and improved mobility almost immediately, though a series of treatments may be recommended for long-term results.

The Bigger Picture: Lasting Relief

Dry needling works best when paired with other supportive care, such as chiropractic adjustments, exercises, and lifestyle changes to reduce stress on the neck. Together, these approaches address the root cause of cervicogenic headaches rather than just masking the pain.

Final Thoughts

If you’re struggling with stubborn headaches that seem to start in your neck, you may be dealing with cervicogenic headaches. Dry needling offers a safe, natural, and effective way to release tension, restore mobility, and reduce pain so you can get back to feeling like yourself.

Ready to explore whether dry needling is right for you? Reach out today to schedule an appointment and take the first step toward lasting relief.

Take care,

Dr. Gina

Postpartum Recovery & Acupuncture

Postpartum Recovery & Acupuncture
Healing, balancing, and recharging after birth

The postpartum period is a time of deep transformation—physically, emotionally, and energetically. While the focus often shifts to baby care, it’s essential for parents to prioritize their own healing, too. Acupuncture offers gentle, effective support for postpartum recovery, helping to restore balance and ease common symptoms that arise after birth.

Common Postpartum Symptoms Acupuncture Can Help With

1. Postpartum Fatigue
Birth is physically depleting. Acupuncture helps replenish energy, improve sleep, and support your body's recovery so you feel more like yourself again.

2. Hormonal Imbalance & Mood Swings
Emotional ups and downs are common. Acupuncture may help stabilize hormones and ease postpartum depression, anxiety, irritability, or baby blues.

3. Insomnia & Poor Sleep Quality
Even if baby sleeps, many moms struggle to fall or stay asleep. Acupuncture calms the mind and supports deeper, more restorative rest.

4. Pain & Recovery from Birth
Whether you’ve had a vaginal birth or cesarean, acupuncture can support healing from pain, stitches, swelling, or scar tissue.

5. Breastfeeding Support
Acupuncture and herbal medicine may help boost milk production and ease inflammation from clogged ducts or mastitis.

6. Hair Loss, Night Sweats, & Other Hormonal Shifts
These are signs of hormonal depletion that acupuncture may help regulate.

7. Anxiety, Overwhelm, & Emotional Burnout
New motherhood is intense. Acupuncture helps activate the parasympathetic nervous system—promoting calm, focus, and emotional resilience.

8. Digestive Issues
Acupuncture can help with sensations of bloating, appetite changes, constipation and other digestive issues. 

Is Acupuncture Safe Postpartum?

Yes! Acupuncture is safe while breastfeeding and can be used alongside conventional postpartum care. Treatments are gentle and tailored to your energy levels and symptoms. You can even bring your baby to your session if needed!

Prioritizing You Helps Baby, Too

Taking care of your own health and wellbeing allows you to show up more fully—physically and emotionally—for your baby. Acupuncture gives your body and mind the tools to heal, rest, and thrive in this new chapter of motherhood.

Ready to feel supported in your postpartum recovery?
Book a session or contact the office to learn how acupuncture can help you restore balance, energy, and peace in the fourth trimester.

Take care! 

The Wave of Light: Honoring Pregnancy and Infancy Loss

The Wave of Light: Honoring Pregnancy and Infancy Loss

Every mother remembers the moment she first imagined holding her baby. For some, that dream unfolds just as imagined. For others, the journey of motherhood brings unexpected heartache, longing, and loss.

Like many other women, I dreamed of the day I would hold my sweet baby in my arms and embrace all that motherhood brings. Sadly, my first pregnancy ended before that dream came true. I never imagined that my own journey would begin this way.

That season of pain taught me that grief and growth often share the same space. My loss revealed emotions I had never felt before and brought healing I never expected. It was healing I did not even realize I needed. I learned so much about myself, motherhood, faith, and life, which has helped me and many others on our motherhood journeys.

Pregnancy and infant loss touch far more families than most realize. One in four women will experience this kind of loss, each with a story and a love that endures. Whether a mother held her baby in her womb or in her arms, that connection is real and forever.

Grief after loss is deep and personal. It can feel heavy, isolating, and unending at times. Please know that you are not alone, and that healing is possible.

My Story

When I experienced a miscarriage at the start of my second trimester, my heart shattered. I had dreamed of being a mom for as long as I could remember, and when I lost my baby, I felt like a part of me was gone too.

Healing took time, both for my body and for my heart. I leaned on my faith, my family, my friends, and my colleagues. Through that season of pain, I learned that grief and growth often coexist. My loss opened my eyes to emotions and experiences I had never known, and it deepened my compassion as a mother, a wife, and a doctor.

The following year, we were blessed with our rainbow baby, our first son, who brought light and joy back into our lives. A few years later, we welcomed our second son, another precious gift who has added even more joy, love, and laughter to our family. I am beyond grateful for my baby in Heaven and both of my boys here on Earth. Each one has shaped who I am and continues to remind me of the blessings that can follow heartbreak and challenge.

Finding Healing After Loss

There is no single path to healing, and there is no timeline. But here are some things that may help bring light into the darkness:

Allow yourself to grieve: Feel every emotion that comes, from sadness and anger to confusion and guilt. Healing begins when we allow ourselves to express what is in our hearts.

Lean on support: Whether it is family, close friends, or a support group, being surrounded by understanding hearts helps lighten the load and facilitates healing.

Find meaning and remembrance: Some parents plant a tree, create art, or wear jewelry that honors their baby. For me, planting a butterfly garden became a way to feel connection and peace: a living reminder that love continues to grow.

Seek spiritual connection: Books such as Spirit Babies helped me find comfort and healing when I needed it most. Faith is important to me and was a vital part of my healing. Trust your intuition to find what brings you peace.

The Wave of Light

On October 15 at 7:00 PM, families all over the world will light a candle in honor of Pregnancy and Infant Loss Remembrance Day. This collective moment of love, known as The Wave of Light, symbolizes the unity of hearts across the globe remembering babies gone too soon.

We invite you to join us in lighting a candle wherever you are. Whether you have experienced loss yourself or are standing in support of a loved one, your light matters. Together, we can bring warmth, remembrance, and hope.

If You Need Support

If you or someone you know is walking through the pain of loss, please remember that you do not have to navigate it alone. Our team is here to support you with gentle, holistic care as you heal: body, mind, and heart.

To all the mothers and families who carry this kind of love and loss, our hearts are with you.

With love and light,

Dr. Abbey

3 Things Every Pregnant Woman Should Know about the 4th Trimester... Before Baby Arrives

You've heard about the three trimesters of pregnancy, but there's a fourth! It starts after birth…and it might be the most important one to prepare for!

The "4th trimester" is the first 12 weeks postpartum, when your body, your hormones, and your entire nervous system are navigating the huge transition into motherhood. While much of your focus is on baby (understandably), your own healing, regulation, and support are essential, not just for your wellbeing, but also for bonding and your baby’s development, too.

Here are 3 things every pregnant woman should know about the 4th trimester before giving birth:

1. Your body needs (and deserves) time to heal

Birth is a physical and emotional experience, whether it’s vaginal or cesarean. Recovery is not something that happens overnight. This isn’t just about “getting your body back”; it’s about supporting your body forward and healing.

Before baby comes, consider:

• Setting up pelvic floor therapy to support recovery from tearing, scar tissue, or pelvic instability

• Scheduling postpartum chiropractic care to address shifts in alignment, back pain, or nursing posture issues

• Planning for rest, nourishment, and gentle movement—especially in the first 40 days; ask for help and schedule support! Postpartum doulas are a great option in addition to the support of family and friends.

Pro tip: Make a postpartum care plan just like you would for your birth! Include providers, support people, meals, rest, and realistic expectations. Share this with your family and close friends so they know how best to help you and your family.

2. Expect your nervous system to experience ups and downs…preparing now will make the this period smoother

Sleep deprivation. New identity. Breastfeeding challenges. Emotional highs and lows. Once baby is here, your nervous system goes through a huge reset. Your body is learning a whole new rhythm

That’s why it’s so helpful to start building tools now, during pregnancy:

• Learn breathing techniques, mindfulness, or nervous system regulation tools

• Set up holistic postpartum care such as chiropractic, pelvic floor therapy, massage, and acupuncture care to support your body and nervous system’s healing and regulating

• Talk to your support system about what you’ll need emotionally, not just physically

The more supported you are, the more present and connected you can be with baby.

3. It’s okay to ask for help; You were never meant to do this alone!

We live in a culture that praises independence and “bouncing back,” but motherhood was never meant to be a solo journey. The 4th trimester is a time to be cared for, held, fed, and supported. We often hear “it takes a village” to care for babies and children, but the village is just as important for mom and the rest of the family!!

Ways to plan for help/support:

• Organize a meal train (better yet: ask someone to set it up for you)!

• Make freezer meals and stock your pantry. (You can even ask others to help with this!) Proper nourishment is essential for healing and recovery, especially for nursing mamas!

• Hire a postpartum doula: receive support with newborn care, rest, recovery, and guidance as you transition through motherhood

• Accept offers from family or friends to do laundry, hold baby while you shower, help with older children if you have them, care for your pets, or do other household chores

• Communicate with your partner about shared responsibilities and expectations

• Make a list now of who to call if you need support: lactation consultants, pelvic PTs, mental health professionals, and holistic practitioners (If you’re not sure who to contact, reach out! We can make recommendations for you and your baby).

You are the heartbeat of your home. When you care for yourself, you’re also caring for your baby and your family.

The 4th trimester isn’t about perfection. It’s about healing. It’s about gentle, supported recovery and learning to trust your instincts as a mother. The more you prepare for it now, the more you can honor your body’s needs, support your nervous system, and feel empowered and confident in this new season of life.

At our office, we support moms not just during pregnancy, but through every step of postpartum healing. From specific chiropractic care and pelvic floor therapy to acupuncture and gentle bodywork, we’re here to walk with you: before and after baby arrives. Remember: your body was made to do this and you are not on this journey alone 💗

In health and blessings,

Dr. Abbey clechiropractic.com

@clechiropractic

216-952-3830

The First Year: A Timeline of Integrative Bodywork for Parent & Baby

The First Year: A Timeline of Integrative Bodywork for Parent & Baby

Supporting Healing, Growth & Bonding Through Acupuncture & Chiropractic Care

From the first cry to the first steps, a baby’s first year is full of milestones—and not just for them. For parents, it’s a time of immense change, healing, and adjustment. Integrative bodywork, including chiropractic care and acupuncture, offers safe, natural support for both parent and baby through every phase.

Here’s a month-by-month guide to how these modalities can support your family's health and well-being in the first year.

Postpartum Weeks 1–6: Recovery & Regulation

For Mom:

• Focus: Healing, hormonal balance, emotional support.

• Chiropractic Care: Helps realign the spine and pelvis after delivery.

• Acupuncture: Aids in hormone regulation, sleep, emotional well-being, and milk production.

“The fourth trimester” is just as important as pregnancy. This is when your body needs nurturing care to heal and reset.

For Baby:

• Focus: Nervous system regulation, feeding issues, tension from birth.

• Chiropractic: Gentle adjustments help with colic, reflux, poor latch, and sleep.

• Pediatric Bodywork: Addresses any potential birth-related strain on various body regions

Months 2–3: Growth Spurts & Adaptation

For Mom:

• Common concerns: Exhaustion, neck/shoulder pain from breastfeeding, emotional ups and downs.

• Chiropractic: Improves posture, relieves upper back and neck strain.

• Acupuncture: Addresses postpartum fatigue, anxiety, and regulates the menstrual cycle if it returns.

For Baby:

• Chiropractic Support: May ease tension during growth spurts, improve sleep patterns, and support motor development.

Months 4–6: Development & Digestive Shifts

For Mom:

• Chiropractic: Preps the body for baby wearing and increasingly active caregiving.

• Acupuncture: Addresses menstrual irregularities, hormonal acne, energy dips.

For Baby:

• Focus: Teething, rolling, and digestive shifts as solid foods begin.

• Bodywork Benefits: Eases teething discomfort, supports immune health, and encourages motor coordination.

Months 7–9: Mobility & Milestones

For Baby:

• Crawling, sitting, standing—all these milestones rely on a strong, aligned foundation.

• Gentle adjustments help balance the hips, spine, and shoulders for symmetrical movement.

• Acupuncture for toddlers can support immunity and soothe fussiness.

Months 10–12: First Steps & First-Year Check-In

For Mom:

• Chiropractic care may help prevent chronic issues from the physical demands of caregiving.

• Acupuncture can support long-term health, stress relief, and even future family planning.

For Baby:

• Walking places new stress on the spine and joints.

• This is a great time for a chiropractic milestone check-up to ensure proper alignment as mobility increases.

Why Integrative Bodywork Matters in the First Year

• Offers support for common challenges.

• Promotes nervous system balance, which is key for growth, healing, and bonding.

• Helps build a lifelong foundation of health and body awareness.

When to See a Chiropractor or Acupuncturist

• Baby has trouble nursing, turning their head, fussiness, sleep issues, or constipation.

• You’re feeling “off,” stuck, or are struggling with sleep, pain, or mood swings.

• You want a proactive, preventative approach to whole-family wellness.

Ready to Start Your Bodywork Journey?

Whether you're newly postpartum or chasing a curious crawler, integrative care is here to support you. We'd love to help you and your family thrive.

Book your initial consultation today or contact us with any questions!

Why does my pubic bone hurt during pregnancy?

Why does my pubic bone hurt during pregnancy?

If you are pregnant and feeling a sharp, aching, or grinding pain in the front of your pelvis or pubic bone, you’re not alone. Pubic bone pain is a common symptom during pregnancy, but many people don’t know what causes it or how to get relief.

As a prenatal chiropractor, I see this often in practice, and there are safe, effective ways to manage it. Let’s break down what’s going on.

What Is Pubic Bone Pain?

Pubic bone pain during pregnancy typically stems from Symphysis Pubis Dysfunction (SPD) or Pelvic Girdle Pain (PGP).

The pubic symphysis is a joint where the two halves of your pelvis meet at the front. During pregnancy, your body produces the hormone relaxin, which softens your ligaments to prepare for childbirth. This can lead to increased movement and instability in the pelvis. With this instability, pain is often felt in the pubic symphysis or sacroiliac joints.

You might be experiencing SPD if you notice:

· A deep ache or sharp pain directly over the pubic bone

· Pain that worsens when walking, climbing stairs, or rolling over in bed

· A clicking or grinding sensation in the pelvis

· Pain radiating to the inner thighs or groin

It may start in the second or third trimester and can range from mild discomfort to intense pain that affects your mobility.

Why Does This Happen?

There are a few reasons why pubic bone pain can show up during pregnancy:

1. Hormonal Changes Increased relaxin loosens the ligaments supporting your pelvis, causing joints to move more than usual.

2. Postural Shifts As your belly grows, your center of gravity shifts forward, which can increase pressure on the front of the pelvis.

3. Muscle Imbalance or Weakness Weak or tight muscles in your core, glutes, and inner thighs can cause the pelvis to become misaligned or unstable.

4. Previous Injury or History of Pelvic Issues If you’ve had pelvic trauma, a previous difficult delivery, or hypermobility, you may be more prone to SPD.

How to Relieve Pubic Bone Pain Naturally

The good news? You don’t have to suffer through it. Here are safe, non-invasive treatments that can help:

1. Chiropractic Care

Prenatal chiropractic care (especially using the Webster Technique) can help align the pelvis, reduce joint irritation, and support pelvic balance—all of which may decrease pressure on the pubic symphysis.

2. Pelvic Support Belts

These belts wrap around your hips to provide stability to the pelvis. They can reduce pain during walking or prolonged standing.

3. Targeted Stretches & Movement

Gentle stretches for the inner thighs, hip flexors, and glutes can help relieve tension, while strengthening exercises for the core and glutes improve stability.

It may be best to avoid movements that involve standing on one leg (like putting on pants while standing), wide-legged squats, or lunges as these increase strain on the pubic symphysis.

4. Modify Your Daily Activities

· Roll over in bed with your knees together

· Take stairs one step at a time

· Sit down when getting dressed

· Avoid long periods of walking or standing when symptoms flare

5. Pelvic Floor Physical Therapy

A pelvic floor therapist can offer guided rehab exercises to strengthen and stabilize your pelvis safely during pregnancy.

When to See a Provider

If pubic bone pain is:

· Affecting your ability to walk or sleep

· Getting worse over time

· Accompanied by pain in the lower back or down the leg

…it’s time to seek support. Chiropractors, physical therapists, and an OB or midwife together to help you manage symptoms and move through pregnancy more comfortably.

You Deserve a Comfortable Pregnancy

While pubic bone pain is common, it’s not something you just have to “deal with.” With the right care, movement, and support, you can reduce discomfort and feel more confident in your body during pregnancy.

If you're struggling with pelvic pain and want personalized care, I’d love to help. Reach out to book a prenatal chiropractic visit and let’s create a plan that supports your body through every trimester.

Please let us know if you have any questions!

Take care,

Dr. Gina

Sciatic Pain Relief During Pregnancy

Sciatic Pain Relief During Pregnancy

Pregnancy is a beautiful journey, but that doesn’t mean it is easy. Pregnancy can come with various aches and pains like lower back and pelvic pain. One common issue that pregnant people may face is sciatica—a sharp, shooting pain that radiates from the lower back down the leg. While not every pregnant person with back pain has true sciatica, those who do know how disruptive it can be.

As a prenatal chiropractor, I’ve worked with many patients experiencing this frustrating discomfort. Here’s what you need to know about sciatica in pregnancy—and how to find relief safely and effectively.

What Is Sciatica?

Sciatica refers to irritation or compression of the sciatic nerve, the largest nerve in your body. It runs from your lower back through your hips and buttocks, and down each leg.

During pregnancy, sciatic pain may be triggered by:

· The growing uterus putting pressure on the nerve

· Postural changes that impact the lower back and pelvis

· Muscle tension in the glutes or pelvis

· Less commonly, a herniated disc or other spinal condition

It’s important to note that true sciatica is relatively rare during pregnancy. Most “sciatic pain” during pregnancy is actually pelvic girdle pain or sacroiliac joint pain, which can feel similar but require different care approaches.

How can you tell the difference? Sciatic pain typically follows the pattern of the sciatic nerve and travels all the way down to the foot. It often feels like sharp, shooting pain or numbness/tingling/burning. Pelvic girdle or sacroiliac joint pain can radiate to the hip or thigh but typically does not go past the knee.

Common Sciatica Symptoms During Pregnancy

· Sharp or burning pain in the lower back, buttocks, or back of the leg

· Numbness or tingling in the leg or foot

· Pain that worsens with standing, walking, or sitting

· Muscle weakness in the leg (in severe cases)

If your pain radiates past the knee and follows a clear nerve path, it may be sciatica.

Safe, Natural Relief Options

The good news? There are many gentle, non-invasive ways to manage sciatica during pregnancy.

1. Prenatal Chiropractic Care

Chiropractic adjustments can help restore alignment in the pelvis and spine, relieving nerve pressure. Techniques like the Webster Technique are specifically designed for pregnancy and focus on improving pelvic balance.

2. Stretching & Nerve Glides

Targeted stretches can help relieve muscle tension that may be aggravating the sciatic nerve. Here are a few I often recommend:

· Cat–Cow (gentle spinal mobility)

· Piriformis stretch (seated or on hands and knees)

· Figure-4 stretch (lying on your back with support)

Always check with your provider or prenatal chiropractor before starting new stretches.

3. Pelvic Support Belts

These belts help stabilize the pelvis and reduce strain on surrounding muscles and ligaments. Many patients report less pressure and improved mobility with consistent use.

4. Heat and Ice Therapy

Alternating heat and cold packs on the lower back or glutes may ease inflammation and improve circulation.

5. Postural Support

Avoid crossing your legs, standing for too long, or slouching when seated. Use a pillow behind your lower back and sleep on your side with a pillow between your knees.

When to Seek Help

If you experience:

· Numbness or weakness in your leg or foot

· Loss of bladder or bowel control

· Pain that worsens despite rest and self-care

…contact your provider right away. These could be signs of a more serious condition that needs medical attention.

You Don’t Have to Suffer Through It

Pregnancy is a time of major change, and your body is working overtime to support new life. If you’re dealing with sciatica, know that safe, effective relief is possible. Whether it’s through chiropractic care, gentle movement, or supportive lifestyle changes, you don’t have to just “tough it out.”

If you're experiencing sciatic-like symptoms and want guidance tailored to your body and trimester, I’d love to help. Book a prenatal chiropractic appointment and let’s create a plan that supports your comfort and well-being throughout your pregnancy.

Please let us know if you have any questions!

Take care,

Dr. Gina

Health and Wellness Tips for Families Heading into Fall

Health & Wellness Tips for Families Heading into Fall

Summer often means a break from the hustle of the school year and typically a different routine with sun-soaked days, late nights chasing fireflies, lots of water activities, vacations, popsicles on the porch, and days that run together. But by the time September rolls in, many families are ready for a little more structure, a few more home-cooked meals, and a lot more rest.

If your family’s routine (or immune system) feels a bit off track, now is the perfect time for a September Fall Reset. This can be a simple, gentle way to transition from summer’s active and care-free pace to fall’s routines and rhythms, supporting your family’s health from head to toe.

1. Rebuild Your Routine

During summer, bedtimes vary, meals (including timing) get more spontaneous, and schedules loosen up. While that’s not necessarily a bad thing, our bodies do thrive on consistency so getting back on a routine can be beneficial .

Try:

● Set a consistent sleep schedule: Establish bedtimes and wake up times for kids (and adults!). Sleep helps regulate mood, energy, the brain, and immune function.

● Plan easy weeknight meals: Think sheet-pan dinners, slow cooker soups, and colorful salads. Incorporate meal prep and include the whole family! Kids love to be included and can help with cutting, mixing, and putting food/ingredients in containers.

● Create after-school downtime: Allowing kids to decompress before diving into homework or evening activities.

2. Boost Immunity Naturally

Fall often means more time indoors, cooler air, and a higher risk of colds and other seasonal “bugs.” Strengthening the body now can help you avoid lots of sick days.

Try:

● Eat the rainbow! Fresh fruits and veggies are packed with immune-supporting vitamins and nutrients

● Simple immune support: elderberry, honey, and herbal teas or tinctures

● Stay active outdoors for at least 20 minutes a day…yes, even when it’s chilly

● Support the nervous system with chiropractic adjustments, acupuncture, or massage. A balanced nervous system can help the body adapt more easily to seasonal changes.

3. Protect Mental & Emotional Health

The back-to-school and pre-holiday rush can sneak up on us, and yes, stress impacts the whole family.

Try:

● Breathing together. Even 3 minutes of deep breathing before bed can help kids wind down. Try meditation or prayer apps or books to help make it more fun!

● Share family meals. Connection over food supports emotional well-being and better communication.

● Keep your calendar balanced. Resist the urge to overcommit to activities. Be sure to leave space for rest and spontaneous fun!

4. Prep for Allergies & Colds

Seasonal shifts can bring on sniffles and congestion, especially for kids who are back in classrooms.

Try:

● Local honey to gently support seasonal allergies

● Nasal rinses (neti pots or saline spray) to keep airways clear

● Immune boosters like elderberry syrup, vitamin D, and probiotics

● Chiropractic adjustments to reduce stress on the body and help it adapt to environmental changes

5. Give Your Home a Healthy Reset

Your environment impacts your health more than you think. Freshening up your space can make your family feel more settled and energized for the new season.

Try:

● Swap seasonal clothes to make mornings easier and add space to closets and drawers

● Restock the fridge/freezer and pantry with healthy snacks and lunchbox staples

● Air out the house by opening windows for at least 10-15 minutes to refresh the air

● Add houseplants to bring nature indoors and naturally filter the air

Remember…this is about intention and progress, not perfection. A “September Reset” doesn’t have to mean overhauling your life. It’s about small, intentional shifts that bring more peace, balance, healthy energy, and wellness into your home.

As a chiropractor (and mama!) who supports moms and families, I see (and experience) firsthand how much these simple changes, paired with consistent care, can transform how you feel going into a new season.

This month, choose 1–2 tips that feel doable for your family, and build from there. By the time the leaves have fully turned, you’ll already feel more grounded and ready for whatever fall brings.

Here’s to a healthy, happy, and cozy fall!

In health and blessings,

Dr. Abbey clechiropractic.com

@clechiropractic

216-952-3830

Post-Acupuncture Care: What to Do After Your Session

Post-Acupuncture Care: What to Do After Your Session

You’ve just completed your acupuncture session—wonderful! To help your body benefit from the treatment and continue healing, here are some simple tips on what to do (and what not to do) afterward.

1. Take It Easy

After your session, it’s important to allow your body time to process the changes acupuncture has made. You might feel a little tired or spacey. Try to avoid intense physical activity like heavy exercise, strenuous work, or running a lot of errands. Gentle walks, stretches, gentle yoga flow can be a good way to spend the day. Life remains busy so if you cannot always take it easy after an appointment it is okay!

2. Hydrate and Eat Light

Your body’s energy systems have been activated, so it’s a good idea to nourish yourself with easily digestible, wholesome foods. A warm soup, steamed vegetables, or some rice and lean protein can help restore balance. Avoid heavy, greasy, or processed foods, which might weigh you down. Drink plenty of water as acupuncture helps move energy and can release toxins from your system, and hydration helps this process. It can be good to drink warm water with lemon or  herbal tea. 

3. Allow Yourself to Rest

Acupuncture can leave you feeling relaxed, sometimes even a bit tired. That’s totally normal! It’s your body shifting into healing mode. If you’re feeling a bit worn out, take a nap, or plan for an earlier bedtime. Your body is doing important work, so let it rest and recharge.

4. Tenderness and Sensitivity

You might notice some tenderness or achiness at the sites where the needles were placed. This is completely normal and can even be a sign that the treatment is working to release tension and improve circulation. Any discomfort should fade within a day or two.

5. Take Note of Any Changes

After acupuncture, you may notice subtle shifts in your body, mood, or energy levels. You might feel more grounded, clearer, or even a little emotional—this can be part of the process as your energy shifts and the body releases what it no longer needs. Jot down any thoughts or sensations you experience. 

This could be your body clearing out old patterns, emotional or physical.

If you ever have any questions or feel unsure about how to care for yourself after your sessions, don’t hesitate to reach out!

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The Benefits of Chiropractic Care in the Fourth Trimester

The Benefits of Chiropractic Care in the Fourth Trimester

The “fourth trimester”—the first 12 weeks after giving birth—is a powerful, emotional, and often overwhelming time. While your focus naturally shifts to your newborn, it’s also a time when your body is healing, adjusting, and recovering from the massive transformation of pregnancy and birth.

Unfortunately, many new moms are told that once they’ve had their six-week postpartum checkup, they’re “cleared” and good to go—but that couldn’t be further from the truth. The fourth trimester is not the end of your journey—it’s just the beginning of your healing.

Chiropractic care during this season can be a gentle, supportive, and essential part of your recovery. Here’s how:

1. Supports Postpartum Alignment and Recovery

During pregnancy, your body undergoes major postural changes: the pelvis tilts forward, your center of gravity shifts, and ligaments loosen to accommodate your growing baby. After birth, it doesn’t all snap back overnight.

Chiropractic adjustments during the fourth trimester can help:

· Realign the pelvis and spine

· Relieve pressure from the low back, hips, and tailbone

· Reduce discomfort after vaginal or cesarean birth

· Support better posture (especially important for feeding and baby-carrying)

2. Helps You Move and Function More Comfortably

Whether you’re lifting a car seat, nursing around the clock, or getting up multiple times a night, your body is working hard. It’s not uncommon to feel aches and pains in new places—from your neck and shoulders to your wrists and low back.

Chiropractic care can help:

· Reduce muscle tension

· Improve mobility

· Ease repetitive strain from infant care

· Help you move more comfortably through your day

3. Regulates the Nervous System

The postpartum period isn’t just physically demanding—it’s emotionally intense too. Sleep deprivation, hormonal shifts, and the responsibility of caring for a new life can affect your mood, focus, and overall well-being.

Chiropractic adjustments support the nervous system, helping your body shift out of “fight or flight” mode and into a more calm, regulated state. Many patients report better sleep, improved energy, and a greater sense of balance after an adjustment.

4. Provides Dedicated Time for You

It’s easy to feel lost in the whirlwind of caring for a newborn. Chiropractic visits give you a moment to pause, reconnect with your body, and receive care—without having to explain or “be okay.”

Your visit isn’t just about adjustments—it’s about:

· Being seen and supported

· Having your concerns taken seriously

· Getting customized care in a safe, judgment-free space

5. Supports Breastfeeding and Babywearing Posture

Feeding and holding a baby for hours a day takes a toll. Many new moms develop tension and discomfort in the neck, shoulders, upper back, and wrists. Poor posture while feeding can also contribute to headaches and nerve compression.

Chiropractic care can help by:

· Releasing tension in the upper body

· Promoting better posture and ergonomics

· Offering tips or stretches to do at home

Final Thoughts

Your body just did an incredible thing—growing and birthing a human being. But your recovery doesn’t happen overnight. The fourth trimester is a tender, important phase, and you deserve support every step of the way.

Chiropractic care is one gentle, effective way to honor your healing, relieve discomfort, and feel more like yourself again.

Ready to feel supported in your postpartum journey? Schedule your fourth trimester chiropractic visit and give your body the care it needs to heal, realign, and thrive.

Please let us know if you have any questions!

Take care,

Dr. Gina

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