You feel uncomfortable pressure. You have pain and discomfort in places you never felt it before:

Low back pain. 

Pelvic tension. 

Trouble getting comfortable at night. 

That heavy feeling that shows up more as the weeks go on.

As your body adapts, the right kind of movement can help you feel more comfortable during this process of growing a tiny human.

Simple, intentional movements can:

• Reduce tension
• Create space
• Help your body function a little more comfortably

Gentle movement makes a huge difference during pregnancy.

Pregnant bodies make adjustments to help you grow the baby and give birth:

• Ligaments soften
• Your center of gravity shifts
• Your pelvis and spine take on new loads

That’s why so many people experience:

• Low back and sacral pain
• Hip tightness or instability
• Pelvic pressure or discomfort
• Wrist pain and swelling
• Difficulty getting comfortable to rest

Gentle movement helps by:

• Improving circulation
• Reducing built-up tension
• Supporting joint mobility
• Helping your nervous system settle

And in many cases, it can also:

• Create more space in the pelvis
• Support baby’s positioning
• Make daily movement (and even labor) feel more manageable

Gentle movement is essential for a more comfortable pregnancy.

That's why I often recommend specific exercises as part of a customized care plan for my prenatal patients. 

These therapeutic exercises for prenatal patients help with:

• Mobility: keeping joints moving so nothing gets stuck or overloaded
• Stability: supporting the pelvis and spine as your body changes
• Tension relief: easing the areas that tend to hold stress (low back, hips, pelvic floor)
• Space creation: giving baby more room to move and settle into a good position
• Nervous system support: helping your body shift out of constant tension mode

This blog covers the exercises I most prescribe.

The prenatal exercises listed below are most helpful when done in accordance with an overall treatment plan. 

Before you start any new exercise program, please make sure to check with a trusted prenatal healthcare provider. 

Prenatal Exercise Directory 

Full alphabetical list of exercises:

Belly Taping with Kinesiology Tape

Breech Inversion

Carpal Tunnel Stretches

Dip the Hip 

Dip the Hip Modification

H-Tape for Low Back Support

Railroad Tracks

Rebozo Belly Sifting

Shake Them Apples 

Shake Them Apples (Standing Modification)

Side Lying Release

Sleep Ergonomics for Pregnancy

Standing Figure 8 

Standing Sacral Release

List of exercises organized by area of discomfort or concern:

For low back and sacral pain

Dip The Hip
Helps reduce back and sacral pressure, loosen pelvic ligaments, and create space for baby to descend
View Dip The Hip Video

Dip The Hip Modification
Helps release low back tension and create space in the pelvis to support baby’s rotation and positioning
View Dip The Hip Modification Video

H-Tape For Low Back Support
Offers gentle support to ease low back tension and improve comfort as your body changes
View H-Tape For Low Back Support Video

Standing Figure 8
Helps relieve low back tension, improve pelvic mobility, and support optimal baby positioning
View Standing Figure 8 Video

Standing Sacral Release
Helps ease low back, hip, tailbone, and sacral tension while creating space in the pelvis
View Standing Sacral Release Video

For pelvic pain, pressure, and alignment

Belly Taping With Kinesiology Tape
Helps reduce pressure on the back, pelvis, and round ligaments to ease pelvic discomfort
View Belly Taping With Kinesiology Tape Video

Sleep Ergonomics In Pregnancy
Helps keep the pelvis aligned during rest to reduce strain through the hips and low back
View Sleep Ergonomics In Pregnancy Video

Railroad Tracks
Helps take pressure off the low back and sacrum for more comfortable rest when lying down
View Railroad Tracks Video

For labor prep and baby positioning

Breech Inversion
Helps release uterine ligaments and create space for baby to reposition
View Breech Inversion Video

Rebozo Belly Sifting
Helps promote comfort and support optimal fetal positioning
View Rebozo Belly Sifting Video

Shake Them Apples
Helps relax the pelvic floor and create space for baby to descend and rotate
View Shake Them Apples Video

Shake Them Apples (Prenatal Standing Modification)
Helps release tension in the hips, back, and pelvic floor while creating space for baby to move
View Shake Them Apples (Prenatal Standing Modification) Video

Side Lying Release
Helps create space in the pelvis, ease back and pelvic tension, and support optimal baby positioning
View Side Lying Release Video

For wrist pain 

Carpal Tunnel Stretches
Helps improve circulation, reduce tension, and support nerve glide in the wrists and hands
View Carpal Tunnel Stretches Video

These exercises can all help keep you moving well and sleeping better. But sometimes you may need more relief or more guidance specific to your specific condition. 

That’s where a trained professional like myself can help you, specifically.

Your body, your baby’s position, your symptoms—they’re all unique to you.

Here in our Aptos office, I assess:

• How your pelvis is moving
• Where you’re holding tension
• How your body is adapting to the changes of pregnancy
• And what will actually help you feel better

Then we build a plan together—adjustments, movement, and support that fits your body.

Techniques I may use to support you during pregnancy:

Webster Technique
A gentle, pregnancy-specific chiropractic technique that focuses on balancing the pelvis and surrounding ligaments.

This can help reduce tension, improve comfort, and create a more balanced environment for your baby.

Spinning Babies®

A movement-based approach that uses positioning and gentle techniques to help create space in the pelvis.

This supports your baby’s ability to rotate and settle into a more optimal position for birth.

Craniosacral Therapy

A very light-touch technique that works with the nervous system and connective tissue.

It helps your body shift out of tension patterns and into a more relaxed, regulated state.

Myofascial Unwinding

A gentle, intuitive technique that allows the body to release stored tension in muscles and fascia.

This can help ease discomfort and improve how your body moves and feels.

You don’t have to figure out how to manage pregnancy pain and discomfort alone.

If you’re dealing with pain, tension, or just feeling off in your body—it’s worth getting support for your condition.

If you're unsure about which prenatal exercises will help you specifically, see a trusted prenatal care professional. 

Personally, I love working with prenatal patients through every stage of pregnancy and into postpartum recovery.

I’d be happy to see you if you’re in or near Santa Cruz County.

You can easily book online and come see me when you’re ready.

Does it tend to “warm up” after you move around a bit?

That’s often how Achilles tendonitis starts talking to you.

And the biggest problem with Achilles tendonitis is that it does feel better once you get moving.

This leads many of our patients to assume it’s not a big deal.

But if ignored, over time it CAN become a VERY big deal.

Achilles tendonitis is an injury that builds up and tends to get worse.

Achilles tendonitis happens when the load placed on the Achilles is too much for it to handle.

Your Achilles tendon connects your calf muscle to your heel. It’s what helps you push off the ground when you walk, run, or jump.

With every step you take, your Achilles is working. 

When the load on your Achilles is excessive, it begins to weaken and tear.

Things that can injure your Achilles include:

• Increasing mileage too quickly
• Moving into more intense workouts
• Repetitive strain from work or activity
• Sudden changes in movement or terrain

When excessive load happens, small microtears can develop in the tendon.

Your body does try to repair these microtears, but if the stress keeps coming, you get stuck in a cycle:

Irritation → Inflammation → Slower healing → More irritation.

One of the biggest misconceptions we see is that this is just a “rest and ice” problem.

And while rest and ice can help temporarily, they don’t fix the root issue.

Most people notice these symptoms first:

• Pain in the back of the heel
• Stiffness, especially in the morning
• Tenderness to touch
• Difficulty flexing the ankle upward
• Pain when walking, running, or pushing off

Who tends to get Achilles tendonitis?

Achilles tendonitis is common for people who:

• Run regularly
• Workout throughout the week
• Play weekend sports
• Have physically demanding jobs

These activities often involve a lot of repetition. 

And repetition without self-care or treatment often exacerbates the cycle of damage to the Achilles.

Your Achilles is designed to handle load, but it still has limits.

We commonly hear, “It hurts at first… but once I warm up, it’s fine.”

We get it. It’s tempting to ignore pain that “works out” with movement.

But what’s actually happening is that the tendon is still irritated. 

You’re just temporarily masking the irritation with movement.

What happens if you ignore the symptoms of Achilles tendonitis?

This is one of those conditions where the pain doesn’t feel that bad at first.

But then it gets really bad.

Here’s what we typically see:

• Microtears continue to accumulate
• Pain shifts from dull to sharp
• Pain is more and more constant
• Morning stiffness lasts longer
• Performance quietly drops: you feel slower, tighter, less explosive

Over time, the tendon can become thicker, weaker, and less elastic.

And in more severe cases, it can lead to a partial—or even full—tear.

If you’re noticing any of the symptoms below, stop or reduce activity and get it checked:

• Persistent stiffness that isn’t improving
• Pain during normal walking
• Limited ankle mobility
• Repeat flare-ups
• A sudden “pop” or sharp loss of strength

That last one is especially urgent: Pops and sudden loss of strength are serious indicators that something is wrong.

As chiropractors, how do we manage Achilles tendonitis?

Our initial goal is to figure out why the tendon got overloaded in the first place.

We look at:

• How your foot and ankle are moving
• Where you might be compensating
• What your current activity load looks like

From there, we build a plan that keeps you moving—but in the right way.

Because here’s the key:

Tendons don’t heal well with complete rest.

They heal with gradual, consistent loading.

Once we start addressing the right things, patients often notice:

• Less stiffness in the morning
• Improved ankle mobility
• Decreases in sharp pain

And one of the biggest shifts is confidence in movement.

It feels good when patients start trusting their body again.

What recovery from Achilles tendonitis looks like

Most cases of Achilles tendonitis improve within about 2 to 12 weeks, depending on severity.

During that time, the goal isn’t to just get rid of pain.

The goal is to build a stronger, more resilient tendon.

We work to help you:

• Return to running, training, or work ASAP
• Move without hesitation
• Stop worrying about flare-ups

We want your Achilles to become something you don’t even think about anymore.

Once you heal and make prevention an unconscious habit, your Achilles just works properly and you go back to enjoying life.  

There’s also self-care for early symptoms. 

If you’re dealing with early symptoms, here are a few things that can help:

• Stay active—but reduce high-impact activities
• Apply ice after activity to calm irritation
• Try calf raises and controlled strengthening
• Add gentle ankle mobility and stretching
• Use supportive footwear (sometimes a small heel lift helps)

The goal isn’t to stop moving.

The goal to move smarter.

The Achilles tendon is the strongest tendon in your body.

But it’s also the most commonly injured.

So if yours is talking to you?

Listen to your body and start easing load on your own. 

Then take a moment to schedule a professional assessment.

We can help you get moving comfortably again.

If you’ve been dealing with heel pain and stiffness, it’s worth getting a clear answer.

Finding the root cause of your pain and dysfunction is the best way to get you healed and back into your life.

You can book online anytime to come see us in Aptos.

Our chiropractors are here to help you get back to doing what you love.

We’re all on our screens. Everyday. Some of us more than others.

Our devices do make life easier, and more fun. 

But for teens, screen time can lead to unhealthy musculoskeletal development.  

It’s more than just “bad posture,” and parents need to be aware of the consequences. 

What is constant screen time doing to your teen’s body? 

Teenagers often show up in our office with:

• Tight shoulders
• Neck tension
• Headaches
• Rounded-forward posture 

These symptoms are becoming more and more prevalent, but they didn’t show up overnight.

Our kids' bodies were never designed to hold certain postures for hours a day. 

They were designed to actively move through a full range of motion.

If we’re not careful with how they use their devices, overtime their growing bodies will pay the price.

What’s happening when your teen is on their phone for hours?

This isn’t just about screen time.

It’s about how their body is positioned, day after day, during key developmental stages.

When your teen’s head drops forward, their:

• Neck and upper back take on more load
• Muscles start to fatigue
• Ligaments begin to stretch and lose support
• Spine starts adapting to that position

Long-term, these stresses affect the shape and functioning of their spine and connective tissues. 

There are early signs that most parents notice.

You might already be seeing this:

• Slouching when they sit or stand
• Complaints of neck or upper back pain
• Constant shoulder rolling or neck stretching
• Headaches after long screen sessions
• Trouble sitting upright for long periods
• Low energy or fatigue

These aren’t “growing pains.” They’re the signs that your teen’s spine is under strain.

Spinal strain from devices is especially hard on teen bodies, because they are still developing.

Their spines are adaptable, which means:

• They can improve quickly with the right support
• But they can also adapt to unhealthy patterns just as quickly

Add in:

• Hours of schoolwork on screens
• Social connection happening through devices
• A culture that normalizes constant scrolling

… and you have a perfect storm for long-term postural change.

Tech use isn’t inherently bad.

We just need to recognize that devices and apps weren't designed with the health of growing bodies in mind.

The long-term effects of prolonged screen use are showing up earlier and earlier.

This is a social signal we really shouldn't ignore.

What used to show up primarily in adults in the tech industry is now showing up in teens and young adults.

Symptoms of improper tech use include: 

Chronic neck and back pain

Pain that doesn’t just come and go—it becomes part of their normal.

Forward head posture and rounded shoulders

It’s not just a habit, but a structural pattern.

Decreased lung capacity

Slouched posture limits how deeply they can breathe.

Frequent headaches and tension

These are caused by constant muscle strain and nervous system stress.

Reduced strength and resilience

The muscles that should support the spine aren’t doing their job.

Over time, this creates a cycle:

Pain leads to slouching.

Slouching leads to more pain.

More pain leads to less movement.

Less movement leads to more screen time.

It’s a hard cycle to break without the right support and interventions.

These negative patterns don’t just disappear when kids turn 18.

They often turn into:

• Chronic pain in early adulthood
• Reduced confidence in their body
• Less participation in sports or healthy physical activities
• Long-term spinal issues that take more work to unwind

And as a parent, I know: That’s not what you want for your child.

The good news is that teen bodies are incredibly adaptable.

Parents tend to feel hopeful and optimistic when we work with their teen to reverse these negative patterns.

When we intervene early:

• Posture can improve
• Pain can decrease
• Strength can build
• Awareness and good habits become second nature

Small changes now can create a completely different, healthier future.

What you can start doing now, at home, to help your teen develop healthier screen habits.

You don’t have to abolish screens at home, and you don’t have to overhaul everything.

You can start small:

• Encourage holding devices at eye level
• Remind them to sit upright without tension
• Build in breaks every 20–30 minutes
• Prioritize movement outside of screens
• Encourage them to use supportive positions, like lying on their stomach with elbow
• support

Remember, you’re not aiming for perfect posture.

You’re trying to create awareness around protecting your spine and avoiding a lifetime of pain.

Chiropractic also supports a teen’s growing spine.

When it comes to working with teens, we generally focus on these health goals:

• Restore movement in the spine
• Reduce muscle tension
• Support healthy spinal curves
• Help the nervous system regulate stress
• Give your teen a better sense of how their body should feel

And just as important—we help them understand their body.

That awareness creates a lifetime of healthy habits that influence healthy development.

When teens start to see postural improvement, their:

• Shoulders naturally move down and back
• Breathing gets deeper
• Headaches ease
• Energy improves
• Confidence grows

We aim to influence posture so they can move more positively through their world. 

Supporting happy and healthy growth is our job as family chiropractors. 

If you’re worried about your teen’s posture, sooner is better than later.

If you’re noticing slouching, neck pain, or constant shoulder tension, it’s worth paying attention now.

Here in our Aptos office, our chiropractors work with teens every week to support their growing bodies.

Come see us. We can help.

Book online to help your teen feel better in their body.

Her son’s birth had been traumatic, and she was having some concerns:

• The baby had birth-related cranial remodeling
• He also exhibited poor feeding, and a lack of weight gain
• His latch was shallow

Mom heard that Cranial Sacral Therapy and chiropractic might help. 

That's what brought her in. 

After one visit—and because she followed her home care instructions—the baby’s feeding improved, and Mama began to feel relieved. 

Over time, together, we were able to address all of her newborn’s symptoms. 

You may be wondering why the baby’s symptoms all came together.

What does birth trauma have to do with a flat spot? 

What does a baby’s head shape have to do with the way he feeds?

I’lll explain.

We’ll start with what exactly plagiocephaly is, and how it happens.

Plagiocephaly is a flattening on one part of the baby’s skull. 

It’s commonly called “flat head syndrome.”

A baby’s soft skull becomes flattened on one side or the back due to repeated, consistent pressure.

Plagiocephaly can come from:

• Birth tension
• Head remodeling in utero from fetal positioning
• Sleeping on their back
• Prolonged time in car seats or swings
• Torticollis (a crick in the neck)

Birth is intense on a tiny body.

During birth, your baby’s head, neck, and spine experience compression, twisting forces, rotational stress, skull molding, and intense nervous system stimulation.

A baby’s head is meant to be moldable. That flexibility helps them move through the birth canal.

Usually, the molding during birth resolves naturally.

But sometimes tension patterns don’t unwind.

Things like:

• Induction
• Prolonged pushing
• Vacuum extraction
• Forceps
• Breech positioning
• C-section
  … can make birth harder on the baby and affect cranial molding.

Most parents don’t come in saying “my baby has plagiocephaly.”

They say:

“Their head looks a little flat on one side.”

“One eye looks more squished.”

“Their forehead sticks out more on one side.”

“They always turn their head to the right.”

“They hate feeding on one breast.”

These poor parents struggle with so much exhaustion, overwhelm and worry. They stress out wondering, ”What if my baby’s head won’t round out on its own?”

But it’s not just the head shape that’s the problem.

Cranial distortion isn’t just cosmetic.

A baby’s head shape can affect their feeding, sleep, and comfort.

Plagiocephaly can affect:

• The soft palate inside the mouth
• Suck pattern
• Neck rotation
• Jaw comfort
• Nervous system regulation

If a baby can’t comfortably turn their head, they may prefer one breast.

If their cranial bones are under tension, feeding can feel inefficient or frustrating.

If their nervous system is stressed, they may cry.

A baby can’t tell you they have a headache, that they’re stressed, or frustrated trying to feed.

So they cry. 

And a postpartum mom is already exhausted. 

She may leave the baby in the swing longer because it’s the only thing keeping them calm.

Then the pattern reinforces itself.

Exhausted parents need a break, and no one is blaming you for putting your infant down for a while. 

Parents need rest, too. A lot of it. 

The solution comes from understanding and working with your baby’s body mechanics.

Together we can help your baby’s body do what it’s naturally meant to do. 

Gentle adjustments + home exercises are what work.

A six-month-old infant came to me with significant plagiocephaly from torticollis.

She always kept her head turned to the right.

She had:

• A significant flat spot
• Limited improvement with pediatric physical therapy
• Been fitted for a cranial remolding helmet

She hated the helmet. She cried every time it went on.

I did four gentle treatments.

I gave the parents home exercises to support what we were doing in the office.

The parents were diligent about doing the exercises, and that’s what really helped.

Within a few weeks, the baby’s bone structure improved significantly.

It had been a month since her last visit, as I had been out on medical leave. 

The parents were worried that the baby’s progress had stalled.

But it hadn’t.

The home care they were doing had helped so much.

This is the part I love most: Parents are not powerless against plagiocephaly. 

They just need the right guidance on gentle exercises for their baby.

What I actually do during an infant visit:

First, I listen to parent’s observations, daily routines, and worries.

Then I check:

• How baby holds their head
• Tension in the skull, jaw, neck, and spine
• Cranial motion
• Feeding mechanics
• Overall nervous system tone

From my observations, I decide on the best approach to treatment. 

Infant adjustments are incredibly gentle. Think contact lens pressure.

I use gentle cranial work to encourage motion in the skull bones. Remember—their heads are meant to be moldable at this stage.

I release tension.

I guide better movement patterns.

And I educate parents on positioning and balancing time between lying down, being held, and upright activity.

We are not forcing change.

We are supporting what the baby’s body already wants to do.

Parents often first notice:

• Better feeding
• A more relaxed latch
• Improved sleep
• Less crying
• Softer body tone

They find that making small shifts in routine can lead to big relief.

At first, hands-on treatment for plagiocephaly can feel scary for parents.

Babies seem so fragile and nobody wants to hurt their baby. 

I know from personal experience! 

I had to become comfortable with gentle adjustments and regular home care for my baby—before I was certified as a doctor of chiropractic. 

My first child’s birth was traumatic.

My infant was stuck in my pelvis. I pushed for three hours and eventually had a C-section.

He was born with a cone head. 

One eye was smooshed shut. 

The swollen part of his scalp was boggy and painful. When you touched it, he screamed.

Nursing was incredibly challenging.

His soft palate was affected. His suck was painful for both of us.

I was in chiropractic school at the time and was referred to a local infant care specialist who gave me the same home care exercises I recommended now.

Within a few days, he opened his eye. The swelling receded. His feeding improved.

I learned to successfully work with my own baby at home. 

That’s why I love helping families face similar fears and pain.

Home support makes the biggest difference.

I often coach new parents on:

• Gentle positioning changes
• Guided tummy time
• Balanced holding patterns
• Support during nursing

At first it may feel awkward and scary, but parents get comfortable with the exercises—and then they see the improvements. 

If you’d like to see the exercises I use to support comfort, movement, and development, check out my guide on infant exercises.

And if you’re unsure what’s appropriate for your baby, come see me. I’ll personalize your baby’s homecare for you.

When should you bring your baby in for care?

Come in if you notice:

• Persistent neck rotation preference 
• One side nursing preference
• Flat spot not rounding by 4–6 weeks
• Feeding difficulties
• Colic-like symptoms
• Difficulty turning the head both directions
• Concerns about helmeting

Sometimes a simple evaluation brings enormous peace of mind.

Here in our Aptos office, we treat babies, and their families! 

From newborns to toddlers—I specialize in pediatric chiropractic care.

If something feels off, book online to come see me. You and your baby will feel better soon. 

The exercises below are gentle, developmentally appropriate movements often used to support infant comfort, mobility, and ease. They are meant to support care—not replace a professional evaluation.

Before you begin, make sure these exercises are appropriate for your baby’s needs.

Every baby is different. Some symptoms can look similar while having very different causes. 

If you’re unsure which exercises are appropriate, we strongly recommend having your baby evaluated by a trained professional.

If you’d like guidance, we’re happy to help you in person at our Aptos office. Book online here. 

Go Directly to an Infant Exercise Video

Cranial Suture Rubbing for Plagiocephaly

Elf Ears: Earlobe Pull for Plagiocephaly

I Love You Massage

Parietal Lift for Plagiocephaly

SI Joint Wiggle

Side Body Stretch

Infant Exercises List

Neck Tension & Head Preference Support

Side Body Stretch
Helps infants with a tight neck, a strong preference for turning or holding their head to one side, or tension along one side of the body, and can support improved neck range of motion to help prevent or improve plagiocephaly.

View Side Body Stretch Video

Plagiocephaly & Cranial Shape Support

Elf Ears: Earlobe Pull for Plagiocephaly
Gently supports cranial expansion by encouraging the cranial bones to move and settle into more balanced alignment.

View Elf Ears Earlobe Pull Video

Cranial Suture Rubbing for Plagiocephaly
Helpful for infants with overlapping cranial bones or an uneven head shape by gently encouraging mobility at the cranial sutures.

View Cranial Suture Rubbing Video

Parietal Lift for Plagiocephaly

Helps gently encourage movement in the parietal bones of the skull, supporting healthy cranial suture motion and easing uneven tension patterns.

View Parietal Lift for Plagiocephaly Video

Digestion, Gas & Colic Support

I Love You Massage
Supports digestion and can help ease gas, colic, and abdominal discomfort in infants.

View I LoveYou Massage Video

Low Back, Pelvic & Comfort Support

SI Joint Wiggle
Helpful for infants who seem uncomfortable during diaper changes, dislike the car seat, show signs of low back tension, or struggle with gas or colic.

View SI Joint Wiggle Video

Worried about the safety of performing infant exercises yourself?

Babies aren’t fragile in the way we sometimes fear—but they are sensitive. 

Tiny humans can carry big tension—and they don’t always know how to let it go on their own. That’s why these gentle exercises help. And you can do them yourself at home. But you need to trust yourself. 

If any of these exercises feel stressful, confusing, or like you’re “guessing,” that’s a sign to pause and seek individualized guidance. 

Dr. Goldi can help at the Golden Chiropractic office in Aptos. 

Dr. Goldi specializes in gentle chiropractic care and craniosacral therapy for babies. She helps babies soften, settle, and move with more ease. 

And she can gently guide you in how to perform the exercises that will work best for your baby. 

You can schedule online here. And you can book a postpartum visit for yourself, too. We want you to leave our office feeling more relaxed, and more empowered to help your baby feel and move better.  

One week you’re powering through your workload like always. The next… every overhead reach, every turn of your head, every load you lift feels difficult and painful.

It’s tough when you’re the one everyone else relies on—at work and at home—and yet you’re the one working through pain that would sideline most people.

Why do neck and upper back strain hit so hard? Let's take a look at what’s going on inside your body, and what happens if you just push through it. 

Hint: pushing though the pain is not the way to go. 

Why does manual labor take such a heavy toll on the neck and upper back?

Manual laborers deal with some of the toughest physical demands of any profession.

Every day includes some mix of:

• Repeated lifting
• Carrying heavy materials
• Overhead work
• Twisting, bending, pushing, and pulling
• Using vibrating tools
• Working on unstable surfaces
• Long hours with limited recovery time

Those motions might feel “normal,” but over time, they take a major toll on the structures that stabilize your neck and upper back.

What’s happening inside your body when strain builds up?

Your neck (cervical spine) is built for mobility. It moves in all directions—which is great—but that also means it has less natural stability.

Your upper back (thoracic spine) is the anchor that supports a lot of load throughout the day, especially with overhead work.

When you’re lifting, twisting, or reaching overhead repeatedly, these areas take the brunt of the force.

Over time, you get:

• Dull aching across the upper traps and between the shoulder blades
• Sharp pain with head turns or overhead reaching
• Burning across the tops of the shoulders
• Tension headaches after long days
• Reduced rotation when checking blind spots while driving
• Guarding or clenching as your muscles try to “protect” you

As those muscles fatigue, they stop stabilizing effectively.

They become tight, inflamed, and overworked.

When the deep stabilizer muscles shut down (especially the deep neck flexors), your bigger muscles—the traps, levator scapulae, rhomboids—have to take over.

They’re not designed for that job, so they get even tighter.

This is when things start snowballing:

• Joint motion becomes restricted
• Muscles become more reactive and inflamed
• Your body starts “bracing” all day long
• Chronic strain triggers excessive bone growth and swelling

It's a story I hear all the time from people in construction.

Too many of my patients who work with their bodies don't come in soon enough.

Some of that has to do with feeling like they don't have a lot of time, and some of it is fear.

They are afraid of the bad news: that they'll have to miss work, that they won't be reliable anymore.

One 47-year-old construction worker came to see me after years of powering through the pain.

He was the guy everyone called for the “heavy jobs.” The reliable one. The strong one.

But the last couple of years he started noticing a fear he’d never felt before.

He worried certain jobs would set his neck or upper back off again. He avoided looking over his shoulder in the truck because it hurt. He skipped the gym because he felt like his body wasn’t his own anymore.

When he came in, he had:

• Nagging neck stiffness
• Burning between the shoulder blades
• Numbness across the top of the shoulders
• Headaches after long days
• Limited rotation turning his head

He wasn’t just hurting. He felt like he was slipping behind, and that scared him.

What I found during his exam.

This is what I usually find in manual laborers with this pattern:

• Restricted joints in the cervical and upper thoracic spine
• Extremely tight traps, levator scapulae, and rhomboids
• Weak deep neck flexors
• Movement compensations everywhere
• Overuse patterns from years of repetitive strain

Together, we ruled out serious red flags, nerve root compression, and fractures. Then we mapped out a treatment plan.

What helped him most wasn’t just the treatment—it was understanding what was happening.

I showed him which muscles were overworking, what joints were stuck, and why he was feeling tension doing specific motions.

Once he understood the “why,” his whole nervous system calmed down. His muscles stopped guarding so aggressively.

His relief surprised even him.

It wasn’t just: “My pain is down.”

It was: “I finally feel confident again. I’m not afraid of my workday anymore.”

And that is the kind of relief that sticks.

The best part is that he finally understood that pushing through the pain only makes things worse. 

Understanding what’s wrong, and making changes to stop the pain, brought him so much peace of mind. 

So what happens if you keep trying to push through the pain?

Manual laborers are notorious for pushing through it. It's the biggest mistake I wish they'd stop making.

It's not being tough. It's doing more damage. And that will set you back for life.

There are very real stakes when you keep pushing through:

Immediate risks:

• Lost work
• Lost wages
• Increased inflammation
• Compensatory injuries

Long-term risks:

• Difficulty performing essential job tasks
• Reputational risk if you become “the one who can’t keep up”
• Sleep disruption and poor recovery
• Accelerated degeneration and arthritis
• Hesitation to do anything physical—even outside work
• Emotional burnout from constant discomfort

When you start noticing decreased work performance—for example, operating at 80% instead of 100%—that’s your sign that getting help is urgent.

The first step to getting help is the diagnosis.

To figure out if the problem really is neck and upper back strain, I look at several key systems:

1. The spine

• Cervical
• Thoracic
• Ribs
• Joint motion and restriction patterns

2. Muscles

Especially the areas that take the most load:

• Upper, middle, lower traps
• Rhomboids
• Levator scapulae
• Deep neck flexors
• Rotator cuff stabilizers

3. Movement quality

• Smooth vs. ratcheted motion
• Compensation patterns
• Weak stabilizers
• Overactive muscles
• Signs of nerve irritation

4. Whether you may need a referral

Red flags mean immediate referral. If conservative care isn’t helping within about six visits, we reassess and may refer out.

How does chiropractic help manual laborers recover (and stay working)?

Our main objectives are to get you moving without pain and to improve how your body functions. This keeps you feeling confident and keeps you working.

Our areas of focus are:

1. Relieving pain

Adjustments open up restricted joints and reduce protective muscle guarding.

2. Improving mobility and strength

By restoring joint motion and activating stabilizer muscles, you'll move more freely and with less effort.

3. Speeding recovery

Soft tissue work increases blood flow and decreases inflammation.

4. Preventing re-injury

Ergonomic coaching, proper lifting mechanics, and strengthening drills help you stay ahead of future problems.

5. Protecting your career

The sooner we restore motion, the faster you can return to work—safely.

What's a typical recovery timeline for neck and upper back strain?

(Your timeline may vary.)

1–2 weeks: Less tension, better head rotation, reduced headaches

3–6 weeks: Easier overhead work, better posture, fewer flare-ups

6–12 weeks: Greater strength and endurance, improved shoulder mechanics, confidence restored

Most manual laborers feel relief early, but long-term stability comes from consistent care and strengthening.

What home care activities help manual laborers the most?

These are the things you can do to take care of yourself, ease pain, and avoid further injury:

• Micro-breaks during overhead work
• Diaphragmatic breathing (reduces trap overuse)
• Foam rolling and lacrosse ball work
• Gentle thoracic mobility drills
• Heat after long shifts
• Strengthening deep neck flexors and scapular stabilizers
• Awareness of shoulder elevation during stress

These small habits make a huge difference in keeping your body durable.

It’s also important to pay attention to how your body feels to avoid reinjury. 

Watch for these early warning signs that the strain is coming back:

• Morning neck stiffness
• Burning between shoulder blades
• Trouble turning your head
• Headaches creeping in
• Shoulders riding up by the end of the day

When you notice these symptoms, it's time to get checked. Please do not wait until the pain hits a 9/10.

The sooner you get help, the better you'll feel at work.

Manual laborers are some of the toughest, hardest-working people out there—but that doesn’t mean your body should feel wrecked every night.

You deserve to feel strong, capable, and confident in your work again. We can help get you there.

If your neck or upper back is slowing you down—even a little—let’s get ahead of it before it turns into something bigger.

At Golden Chiropractic, we help manual laborers move easier, recover faster, and stay pain-free on the job. Our team is here for you with gentle chiropractic care, soft tissue work, and practical advice to keep you moving well.

Book online anytime to see us in Aptos.

We’ll help you get back to work feeling strong, capable, and pain-free.

The problem is: pain and stiffness often come afterward.

After the holidays, your body often feels tighter, puffier, and way more uncomfortable than it should.

That “post-holiday slump” reflects a serious lack of balance.

Holiday excess isn’t just about overindulgence. It’s the cumulative effect of:

• More sitting
• More lifting and twisting
• More travel
• Less sleep
• More stress
• Less consistent movement

When these things stack up, your muscles tighten, your joints compress, and your nervous system feels stuck in stress mode.

Here’s what I see in patients every December and January:

Muscles get tight and sticky.

All that sitting on planes, long drives, cooking, wrapping, sleeping in guest beds—your fascia reacts by clamping down. Everything starts feeling stiff.

Joints feel compressed.

Less movement and more sitting mean more pressure on spinal joints. That shows up as:

• Low back tightness
• Mid-back stiffness
• Neck pain
• Headaches

Digestion slows down.

Richer foods and less fiber mean more stress on your body. Your gut and your spine communicate, so when one’s off, the other often follows.

Stress piles up.

Your shoulders rise up to your ears and… they stay there.

Old injuries flare.

Holiday habits change how you move. Old strains and old patterns show up again.

What happens if you ignore it?

If you try to power through January, it can snowball into:

• Chronic tightness
• Flare-ups of old injuries
• Decreased mobility
• Fatigue
• Pain becoming your new baseline
• Avoiding activities you love

No one wants to start the new year in a body that feels older than it is.

But you don't have to worry all that much if you take a little action to keep things moving in the right direction. 

Your body is just responding to stress, travel, food changes, sleep changes, and extra responsibilities. It’s normal—and fixable.

What can you do to counter-balance holiday excesses?

It's actually pretty easy to take care of yourself during the holidays. You don't have to keep up your normal routine, but you should add some of these little habits to all the fun:

Move more than you think you need to.

If you’ve been sitting more, lifting awkward bags, hosting family, or stuck in holiday traffic, your body is craving gentle movement.

Walking, simple hip mobility, and a few minutes of stretching help your joints decompress and your muscles breathe again.

Start with your fascia first.

If you’re feeling tight, heavy, or stiff, that’s your fascia talking.

Slow foam rolling, ball work under the glutes or pecs, and long chest stretches help “unstick” everything. Take just a little bit of time to help your body move more freely.

Reset your core—gently.

After the holidays, your body isn’t excited about crunches or planks.

Try easy breathing drills, pelvic tilts, or marching bridges. These help your spine reset and reduce that low-back compression.

Hydrate well.

Holiday food, drinks, and travel dehydrate the tissues. Hydration helps your muscles soften, so you feel less tight and sore.

Get to bed earlier when you can.

The late nights, travel schedules, and hosting fatigue all add up. Getting enough sleep helps your nervous system calm down and recover.

Reduce inflammation in simple ways.

Warm lemon water, ginger tea, light meals, and post-meal walks all help. These little habits all rebalance digestion and calm the inflammation that’s affecting your spine.

Chiropractic and soft tissue work also help the body reset.

Sometimes you had no time for anything except eating, drinking, and being merry with friends and family. That's okay. We can help.

Deep myofascial and soft tissue work can offer a lot of release.

I love this part of my work.

I tend to use a lot of targeted, hands-on techniques to release the thick holiday tension people walk in with.

After the holidays, I spend a lot of time:

• Breaking up adhesions
• Easing tight fascia
• Helping the nervous system chill out so the adjustment goes smoother

Targeted adjustments that fit your personal needs can relieve your pain and discomfort.

Whether you’re:

• A manual laborer whose body is already taxed from physical work and now feels extra stiff from the holidays
• A tech professional who sat even more than usual during travel, events, and downtime
• An active senior who needs gentle, confidence-building movement and relief
• A parent or caregiver who lifted kids, cooked nonstop, or hosted guests

… I can tailor your adjustment to what your body needs that day.

Patients often tell me they feel lighter, more mobile, and finally able to take a deep breath again. That's the outcome I'm looking for: an adjustment that matches their body’s tension and patterns.

Is your body feeling the impact of the holidays? Come in for a reset.

We can loosen things up, get your joints moving again, and help you feel more comfortable, mobile, and ready for the new year.

Book online anytime. We’re here for you in Aptos.

And, as a new parent, of course there will be advice. So, so much advice.

But even with the best advice, there will be things you're just not sure about. Times when you feel apprehensive, but no one is taking you seriously.

The quiet worry that creeps in when something just feels off can be pretty unsettling.

Your baby may seem uncomfortable. They could be fussier than you imagined. Maybe they can only nurse well on one side. Maybe they arch, or struggle to sleep. Maybe they hate the car seat with a passion.

Your instincts may be telling you something is wrong.

But when you bring these concerns up, you’re told:

“It’s normal.” 

“They’ll grow out of it.” 

“Some babies are just fussy.”

I often see parents who have tried everything: the lactation advice, the homeopathic remedies, the gripe water, the position changes. Yet, they still feel like nothing works and no one is listening. 

What do I tell these parents when they come to see me? Trust your instincts. 

They’re exhausted, overwhelmed, and wondering if they’re missing something important.

The fact is, birth is intense on your baby’s body.

Birth is beautiful, but it’s also traumatic—even when everything goes smoothly.

I often tell parents: Birth can be the first subluxation.

During even the easiest vaginal birth, a baby’s head, neck, and spine experience:

• Compression
• Twisting forces
• Rotational stress
• Skull molding
• Intense nervous system stimulation

When more interventions are involved, we see even more stress on the baby’s muscles, nerves, and joints. 

Things like induction, prolonged pushing, vacuum extraction, forceps, breech positioning, or even a C-section make birth harder on the baby.

What exactly is happening to your baby during birth?

Even in the smoothest birth, your baby is working incredibly hard to navigate the narrow space of the pelvis. 

These movements are normal and necessary. 

They can also lead to tension, tightness, or trouble feeding after birth.

As your baby moves through the birth canal, they go through what's called the seven cardinal movements. 

The seven cardinal movements include:

1. Engagement

What happens:

The widest part of your baby’s head enters the top of mom’s pelvis.

How it affects your baby:

This first big compression can place pressure on the plates of the skull, encouraging them to overlap. It also begins the process of neck loading—the very start of the “first subluxation” for many babies.

2. Descent

What happens:

Your baby’s head moves deeper into the pelvis with each contraction.

How it affects your baby:

This downward pressure creates rhythmic compression along the neck and spine. 

Babies who descend quickly or unevenly often develop tightness on one side of the neck or jaw, which can contribute to one-sided feeding preferences.

3. Flexion

What happens:

The baby’s chin tucks down toward the chest so the smallest diameter of its head can move through the pelvis.

How it affects your baby:

Flexion increases pressure at the back of the skull and upper cervical spine. When this area is overstressed, babies may struggle with:

• Latching
• Turning their head
• Getting comfortable lying flat
• Preferring to be held upright

4. Internal Rotation

What happens:

Your baby rotates their head to line up with the widest opening of the pelvic outlet.

How it affects your baby:

This is one of the biggest contributors to neck tension. Rotational forces can lead to:

• Torticollis (head tilt)
• Jaw tightness
• Difficulty nursing on one side
• A “stiff” or “snappy” feeling in the neck
• Arching when lying down

It’s a normal movement—but an intense one for tiny muscles.

5. Extension

What happens:

As the head moves under the pubic bone, it extends upward so the forehead, then face, and finally chin can emerge.

How it affects your baby:

This opens the neck in a big stretch. 

Babies who struggle with extension sometimes become very fussy when placed on their backs or in car seats. This is because extension loads the same tissues that were overstretched during birth.

6. External Rotation

What happens:

After the head is born, it rotates back to align with the shoulders.

How it affects your baby:

This movement helps the shoulders navigate the pelvis, but it also introduces another layer of twist through the upper spine. 

Babies with shoulder strain from this phase may show:

• Arm preference
• Trouble with tummy time
• Difficulty with burping
• Discomfort being lifted under the armpits

7. Expulsion

What happens:

The shoulders and the rest of the body follow.

How it affects your baby:

This final push can place traction on the neck and shoulders—especially if the birth required vacuum extraction, forceps, or assistance with the shoulders. 

Babies affected by the expulsion phase often show:

• Back arching
• Gas or constipation
• Tightness through the mid-back
• Difficulty settling
• Crying when placed down

During birth, compression of the baby's neck and spine is pretty normal, but also pretty intense.

In a natural birth, the baby’s head is being squeezed, molded, and rotated through a tight space.

In a C-section, the forces are different. There's more traction and pull.

These normal, necessary forces can create:

• Minor misalignments
• Nerve tension
• Muscle tightness
• Skull molding (plagiocephaly)

These tensions can—and often do—affect feeding, sleeping, pooping, and comfort.

Infants show their stress and tension in a few ways.

Parents usually notice symptoms long before they know what’s causing them.

Here are the most common signs that birth created tension or misalignment in your baby’s body:

Feeding Challenges

Tightness in the jaw or the neck can make it hard for a baby to latch or feed. 

Sometimes this makes one side nursing more difficult than the other.

Torticollis

Torticollis is a side-bending, head-tilting pattern caused by in-utero positioning or birth trauma. 

It’s like a baby version of a crick in the neck, only they can’t tell you it hurts.

Fussiness & Arching

A baby that is fussy and arching their back is likely hypertonic. 

This baby may be experiencing stiff muscles that are resistant to movement.

These babies look uncomfortable because they are uncomfortable.

Plagiocephaly

It’s pretty normal during birth for the skull bones to overlap to allow the head to pass. This usually resolves on its own. The problem with plagiocephaly is that misalignments can stretch or pinch nerves.

This skull molding can affect your baby's:

• Comfort
• Feeding
• Sleep
• Head turning preference

Difficulty in the Car Seat

Some babies may really not like being in their car seat. Often these babies only sleep comfortably on top of their mother.

This is a huge clue that the baby’s spine or nervous system is stressed.

Constipation or Gas

Compression through the mid-back and pelvis affects the nerves that help babies poop. 

Believe me: When this resolves, everyone is happier.

The stress of being born can cause a lot of discomfort for a baby, and a lot of stress and uncertainty for new parents.

The good news is that you and your baby don't have to just suffer through it.

Your baby can be made to feel at ease. Really!

Gentle chiropractic can help your baby feel better.

When a baby comes in for an evaluation, my first step is observation:

I look at the baby to see if there are any asymmetries in their skull, in how they hold their head, and how they're moving and twisting.

Then I gently palpate, feeling for tension along the skull, spine, jaw, pelvis, and shoulders.

Babies can’t tell me where it hurts, so I watch for:

• Arching
• Squirming
• Subtle cries
• Areas they avoid turning into

The adjustments are extremely gentle.

The force that I use on an infant is very, very light… like putting a contact lens onto your eyeball.

Sometimes I use the Activator on the absolute lightest setting.

Sometimes I do gentle craniosacral work.

Sometimes it’s soft tissue release, wiggling, unwinding, or small stretches.

Nothing is forceful. Nothing is scary.

No cracking, popping, or twisting.

Just light pressure, careful touch, and slow relief of restriction.

Parents often notice a change right away.

This is my favorite part: when the baby’s entire body relaxes and the parent’s whole nervous system unwinds with them.

Parents often tell me:

• “You handed me back a different baby.”
• “The latch was immediately more comfortable.”
• “They pooped on the way home!”
• “They slept through the night better.”
• “Their body feels softer, less tense.”
• “They finally seem comfortable.”

These changes often happen in the first visit, though sometimes we need a few sessions to address deeper patterns.

Recently I’ve seen these transformations in the babies I’ve treated:

Each baby has their own reason for discomfort or dysfunction. Listening to the parent’s experiences helps me figure out how to help.

Baby 1: My little stressed-out ball

This baby was born via C-section after being breech, and he came in so tense—curled into a tiny, tight ball.

You could just feel how overwhelmed his little system was.

After a few visits with very gentle craniosacral work and soft tissue releases, he softened.

His whole body unwound.

He started feeding better, sleeping better, and you could see his parents finally exhale.

Baby 2: Vacuum extraction + painful latch

This little one had a tough entrance into the world.

He got stuck during the C-section and needed vacuum extraction, which stretched his neck and arm.

When he came in, he was arching, fussy, and his latch was painful for his mom.

Once we addressed his thoracic spine and palate—and I showed his parents a different burping technique—the shift was immediate.

Feeding improved right away, his sleep normalized, and he could finally relax enough to sleep off his parents’ bodies.

Baby 3: Constipated, uncomfortable, and hating the car seat

This baby had a straightforward vaginal birth, but he was struggling.

He was constipated, unhappy in the car seat, and just not comfortable in his body.

I found a misalignment in his sacrum, gave a gentle adjustment, and he pooped on the way home.

Sometimes it really is that quick. He’s been much more comfortable ever since.

When should you bring your infant to see me?

I think all babies should get checked after birth. Who doesn’t want their baby to have their best start in life?

This isn’t about fixing something “wrong.” It’s about giving your baby a well-regulated nervous system so they can eat, sleep, turn, and grow with comfort.

If your baby is fussy, struggling to latch, not sleeping well, or just doesn’t seem comfortable in their body, please know:

There is a gentle, effective path forward.

If you're feeling concerned, you’re not overreacting. And you don’t have to just “wait it out.”

Come see us in Aptos.

We help newborns feel better so the whole family can breathe again.

Online scheduling is easy.

Whenever you’re ready, I’m here for you, and I’m here for your baby, too.

That bent-over posture we often see with aging can have quite a few negative effects—including stiffness, fatigue and shortness of breath.

But it doesn't have to get really bad. You can stay strong and more upright with the right care. You can also learn to manage those age-related posture changes.

But first, why do people get more hunched over as they age?

As we age, gravity, posture habits, and decades of tiny spinal stresses can start to show up as that rounded upper back we call hyperkyphosis.

Some of this rounding happens because of structural changes in the bones and joints—what I call structural hyperkyphosis.

Some rounding can also come from muscle imbalances and posture patterns, known as functional hyperkyphosis.

Usually hyperkyphosis is a combination of structural and functional causes. 

The good news is that chiropractic care can help, regardless of cause.

While we can’t reverse the structural changes that come with time, we CAN help your spine and muscles move better. We can also ease your discomfort, and slow the progression of hyperkyphosis.

With some professional care and self-care, you can stay strong, upright, and confident in your body.

Suffering from hyperkyphosis isn't necessarily a requirement of getting old.

You don't have to accept it. You can take steps to feel and function better.

I had one patient in her late 70s who came in worried about her posture.

She was also struggling to lift her arms overhead.

She’d been avoiding care because of her osteoporosis and fragile bones (please don't avoid care for fear of fragility. We can work with your osteoporosis).

After a gentle exam and conversation, she felt comfortable trying chiropractic treatment.

Using light myofascial release and an activator tool, we focused on improving mobility through her upper back and shoulders.

Within a few weeks, she could reach into her cupboards again without strain! 

She told me she hadn’t realized chiropractic care could be so gentle and effective. Moments like that are why I love what I do.

So what’s really going on when that rounded posture starts to appear?

For most people, it’s a combination of both bone and muscle changes.

Over time, the small joints and discs in your thoracic spine wear down from years of posture habits, gravity, and little “micro-traumas” that add up.

The vertebrae can start to wedge forward, creating that curve through the upper back.

There are also hormonal and mineral changes that affect bone density as we age. Lower estrogen or testosterone, plus reduced calcium absorption, make the structure of your spine more vulnerable.

On top of that, when your chest muscles stay tight and your upper-back muscles weaken, your body naturally pulls forward. The modern postural habits that come with technology use definitely encourage this muscle imbalance.

When you start to see the classic hunch forming, it's a combination of natural aging and years of your lifestyle habits catching up.

That forward curve doesn’t just change how you look—it changes how your body feels and functions.

When your spine rounds forward, your ribcage can’t expand as easily, which makes deep breathing harder.

The muscles along your back and neck work overtime just to hold you upright, leading to stiffness, fatigue, and even tension headaches.

Over time, that shift in balance puts more pressure on your hips, knees, and feet, increasing your fall risk.

And let’s be honest—seeing your posture change can take a toll emotionally, too.

Many of my patients tell me they feel “older” or less confident when they notice that curve showing up in the mirror.

When that rounded posture goes unchecked, the body slowly adapts to the new position—and not in a good way.

The more your spine curves forward, the more those spinal joints stiffen and lose their natural motion.

Over time, standing tall or looking straight ahead becomes harder and harder. You might start to notice that you tire out faster while walking, or that reaching overhead feels almost impossible.

Left untreated, hyperkyphosis can also speed up bone and joint degeneration, putting more stress on your neck and lower back.

Even simple daily tasks—like cooking, gardening, or dressing—can start to feel exhausting.

Ignoring it doesn’t just limit what your body can do; it chips away at your independence and confidence. 

The earlier you address it, the more we can help you stay mobile and prevent those changes from becoming permanent.

The good news is that there’s a lot we can do to help.

Chiropractic care for hyperkyphosis focuses on restoring gentle motion and improving muscle function.

At Golden Chiropractic, we use gentle techniques, like:

• Myofascial release to loosen tight chest and shoulder muscles
• An activator tool to safely encourage movement in the upper and mid-back

For patients with osteoporosis or advanced arthritis, these gentle, low-force methods are both safe and effective.

We also work together on simple mobility drills and posture retraining so your body learns to move in a more upright, balanced way.

With regular care, many patients notice easier breathing, less stiffness, and better balance within just a few weeks.

Our focus for hyperkyphosis is helping your spine move the way it was designed to. This helps you move through life more comfortably and confidently.

What you do at home can also make a HUGE difference in keeping that forward curve from progressing.

The key is to help yourself avoid deepening hyperkyphosis by keeping your spine moving and your posture muscles strong.

I usually start my patients with simple, gentle movements. I often advise chin tucks, shoulder rolls, and thoracic extensions over a rolled-up towel.

Doorway stretches for the chest and banded rows for the upper back open the front of your body and strengthen the muscles that keep you upright.

Breathing exercises also help expand your ribcage and reduce that “compressed” feeling.

Remember: the little things add up!

Change your positions while reading. Look up from your phone. Take short walks throughout the day. These all support a healthier, more upright posture.

Daily maintenance for your spine can make the most difference. Especially if your work or lifestyle encourages a lot of sitting or maintaining one posture over the course of the day. 

And daily self-care really does help, but … 

There are certain times when you need to seek care.

If you notice your posture getting more rounded, or if standing tall feels harder than it used to, it’s time to get checked.

Other signs to watch for include:

• Increasing stiffness
• New upper-back or neck pain
• Feeling of tightness that just won’t loosen up with stretching
• More fatigue or shortness of breath as your posture changes
• Sudden pain, numbness, tingling, or weakness

If you're experiencing any of the above, don't wait.

The earlier we assess what’s going on, the easier it is to protect your mobility and prevent further changes.

Reach out to us, we can help with "your hunch."

Our chiropractors know how to help you stay strong, upright, and independent as you age.

Whether you’re dealing with stiffness, posture changes, or just want to move more freely, we’re here to help.

Gentle, personalized chiropractic care can make a real difference in your comfort and mobility.

Book your appointment online today and come see us in Aptos—we’ll help you keep moving with ease and living life on your terms.

Your hip flexors are involved in every step you take. Whenever you stand up or sit down, the hip flexors are involved there, too.

When they’re tight, they don’t just affect your hips—they pull on your pelvis and your low back. It’s this tightness that limits your ability to move freely.

Tight hip flexors can come from overuse or activity imbalances.

Tight hip flexors are common in all walks of life:

People with sedentary jobs.

Tech workers spend hours hunched at desks keeping their hips locked in a shortened position.

People who bend and carry all day.

Manual laborers lift heavy loads, often overusing these muscles with repetitive bending and carrying.

People who love active forward motion.

Active adults who hike, bike, or run rely on strong hip flexors to move forward. Sometimes these muscles get overworked.

Tight hip flexors can seriously limit your life. 

One of my patients, a 75-year-old woman who’s always been active, came to me with a nagging pain at the front of her hips.

She felt a deep stiffness whenever she stood up after sitting. It got so bad that even simple things—lifting her leg over her bike, pulling on pants, or going on long walks—came with a sharp, pinching pain.

She told me, “I don’t want to be the person who can’t ride my bike or go for walks with my friends anymore.” The fear of losing the ability to do what she loved was just as heavy as her physical discomfort.

During her examination, I found her hip flexors were doing too much of the work while her glutes had gone quiet. 

After some targeted care, she was able to ride her bike and enjoy daily activities without constant pain. She left the office smiling, saying it felt like “everything was easier again.”

Untreated, tight hip flexors can lead to pelvic, low back, and muscle dysfunction.

Tight hip flexors don’t just stay in the hips. They affect the pelvis, low back, and surrounding muscles.

Here are the most common issues we see:

Low Back Pain

Tight hip flexors pull the pelvis forward, which increases the arch in your lower back. That added stress can cause nagging aches or sharp pain.

Hip Pain and Stiffness

A pulling sensation or dull ache at the front of the hip makes it hard to stand up straight or walk comfortably.

Reduced Mobility

Tightness limits your range of motion. Movements like lunges, running, or even walking uphill feel restricted.

Muscle Strains and Spasms

Overuse or tightness can lead to muscles pulling too hard or seizing up, especially in the hips and thighs.

Groin Pain and Cramping

The discomfort can spread into the groin, sometimes showing up as cramps or tenderness along the inner thigh.

Decreased Strength and Performance

When the hip flexors are overactive, the glutes and core weaken. That loss of balance lowers your overall strength and physical performance.

What happens if you ignore hip flexor tightness?

Tight hip flexors rarely get better on their own. Left untreated, they can create a cycle of pain and imbalance that affects your whole body.

Here’s what can happen if you put off care:

Nagging pain that gets worse.

A dull ache can progress into a sharper, pinching pain that shows up during everyday movements.

Muscle imbalance.

When the hip flexors stay tight, the glutes stop firing properly. This forces the low back muscles to pick up the slack.

Increased low back stress.

As the glutes weaken, the lumbar spine takes on more work. That extra strain leads to stiffness, tightness, and recurring pain.

Structural changes over time.

If the imbalance continues, it can alter your posture and movement patterns—making recovery harder the longer you wait.

Ignoring tight hip flexors means risking more than discomfort. It can take away your independence and confidence in daily life.

How chiropractic care helps with tight hip flexors.

Hip flexor tightness responds well to care. Chiropractic treatment addresses both the painful tightness and the muscle imbalance behind it.

Here are the ways we help:

Soft Tissue Work

We may use techniques like myofascial release, pin and stretch, and instrument-assisted massage. These treatments help relax your tight muscles and restore motion.

Adjustments

Gentle spinal and pelvic adjustments improve your alignment and reduce stress on your hips and low back.

Therapeutic Exercises

We may recommend specific movements to activate your glutes and core. This helps them share the workload with your hip flexors.

Flexion-Distraction and Mobilization

These approaches reduce pressure, restore mobility, and help your joints move the way they should.

How long does treatment for tight hip flexors take?

Most patients feel relief within 2–4 weeks of consistent care.

Strength, mobility, and posture improve even more over 6–8 weeks.

With continued treatment and home exercises, you’re not just getting temporary relief. You’re correcting the dysfunction.

Our goal is for your hips, glutes, and spine to work together the way they’re meant to.

How to prevent tight hip flexors.

Chiropractic care can help get you out of pain, but long-term relief depends on what you do at home.

There are simple steps you can take to keep your hip flexors healthy:

Pay attention to the mind-body connection.

Your hip flexors are closely tied to your nervous system. Stress and tension can make them tighten up.

Diaphragmatic breathing, meditation, or gentle somatic exercises can ease stress and release tension.

Do some foam rolling.

Target surrounding areas like your quads, tensor fasciae latae, and adductors. This reduces strain on the hip flexors without directly pressing on the deep psoas.

Do massage ball release.

Use a lacrosse or massage ball on the adductor magnus and glutes to ease tension and improve mobility.

Use heat therapy.

Warm packs over your hips or low back relax tight muscles and improve circulation.

Perform glute activation drills.

Simple exercises like bridges, monster walks, or step-ups keep your glutes firing so your hip flexors don’t carry all the load.

How to keep hip flexor tightness from coming back.

Regular chiropractic care is key to preventing hip pain from sneaking back. A preventative plan might include:

• Monthly adjustments to keep your pelvis, sacrum, and low back moving the way they should
• Functional movement assessments every few months to check posture and muscle balance
• Seasonal updates to your home exercise program for stretching and strengthening
• Ergonomic support, like posture coaching or workstation tweaks, to reduce daily strain

It’s best to catch the early signs of hip flexor tightness before the problem grows.

Pinching in the front of your hip, low back stiffness after sitting, or difficulty standing fully upright are signs you should seek care.

Don’t let hip flexor pain limit your life.

Tight hip flexors don’t have to keep you from moving freely. With the right care, we can help restore your balance, reduce your pain, and make you feel confident in your body again.

At our Aptos clinic, our chiropractors combine adjustments, soft tissue therapies, and personalized home exercises to help you get lasting relief.

You don’t have to live with nagging pain. Book your appointment online today, and take the first step toward moving comfortably again.

Too many people—especially women—feel dismissed when they bring up pelvic issues. And too many suffer in silence, thinking it’s “just part of aging” or “something I have to live with after having babies.”

But you don't have to put up with the pain and discomfort.

We can talk about your pelvic pain here at Golden Chiropractic. We may even come up with the perfect treatment plan for you.

Pelvic pain can stem from many treatable musculoskeletal issues.

While some causes may require visits with your OB-GYN or pelvic floor PT, many pelvic issues can be managed right here in our office.

What are some common causes of pelvic pain and discomfort?

Your pelvis is the crossroads of your body—where your spine, hips, and core all meet. When things get out of balance, your whole body feels it.

The anatomy of your pelvic region includes:

• Pelvic bones (ilium, ischium, pubis, sacrum, coccyx)
• Hip joints
• Muscles of the pelvic floor, glutes, and low back
• Ligaments connecting the pelvis to the spine and hips
• Nerves, including the pudendal and sciatic nerves

With the complex anatomical systems that run through and attach to your pelvis, your pain could be from a number of conditions. 

We can diagnose—and treat—many pelvic conditions as chiropractors.

If you’re having some of the symptoms associated with these conditions, we can help you figure out what’s going on. 

Pelvic Floor Dysfunction

• Feels like: Pressure, aching, or heaviness in the pelvis
• What it is: Poor coordination or weakness of the pelvic floor muscles
• Often triggered by: Childbirth, chronic constipation, or trauma

SI Joint Dysfunction

• Feels like: Sharp, stabbing pain near the tailbone or deep in one hip
• What it is: Misalignment or irritation of the sacroiliac joints, which connect your pelvis to your spine
• Often triggered by: Prolonged sitting, pregnancy, or uneven standing postures

Groin Strains and Tendonitis

• Feels like: Sharp groin or upper thigh pain, especially with movement
• What it is: Overuse or sudden injury to the muscles and tendons of the inner thigh
• Often triggered by: Sports injuries, overuse, or sudden twisting movements

Pubic Symphysis Dysfunction

• Feels like: Sharp or burning pain right at the pubic bone, especially during pregnancy or postpartum
• What it is: Instability or misalignment of the joint where the two halves of the pelvis meet in front
• Often triggered by: Pregnancy, especially in the third trimester, or postpartum recovery

Menstrual and Uterine Pain

• Feels like: Intense cramping, low back pain, and pelvic discomfort during your cycle
• What it is: Tight pelvic muscles and inflammation that amplify period pain
• Often triggered by: Hormonal changes, pelvic floor tension, or endometriosis

Maignes Syndrome

• Feels like: Pain radiating from the mid back, wrapping around the waist, and traveling toward the groin—often with accompanying low back, hip, and groin discomfort
• What it is: Irritation of the nerves that leave the mid back, caused by misalignment and resulting in radiating pain that can mimic groin issues
• Often triggered by: Lack of mid back mobility, wearing really tight clothing, or being overweight

What is chiropractic treatment for pelvic pain like?

We generally use a combination of treatments, including gentle adjustments, joint mobilizations, soft tissue therapy, and movement coaching.

Your treatment could include:

• Activator adjustments for pubic symphysis and SI joint misalignments
• Drop table for safe and effective pelvic adjustments
• Myofascial release for tight pelvic floor and hip muscles
• Gentle pelvic floor muscle engagement or relaxation coaching 

One of our patients explained her treatment for her pelvic pain like this:  "I met with Dr. Goldi who helped with hip/pelvic pain. She guided me in some exercises and helped me maintain a happy body.” — Ali Hanks on Google

How do our chiropractors diagnose the cause of your pelvic pain?

When you come to see us for pelvic pain, we’ll start by listening—really listening. We want to hear your whole story, because that tells us what's actually happening with your body.

Our diagnosis process includes:

• Detailed history of your symptoms, childbirth, surgeries, and activities
• Orthopedic and neurological tests
• Palpation of muscles, joints, and ligaments
• Movement and posture analysis
• Referral for pelvic floor PT, imaging, or OB-GYN care when appropriate

How long does it take to feel better?

Everyone’s healing journey is different, but here’s what we typically see:

• Acute groin strains or SI joint misalignments often feel better in a few visits
• Pelvic floor dysfunction or postnatal pelvic pain may take a longer course of care. These conditions often require regular check-ins and home exercises
• Menstrual discomfort and related tension can often be eased with monthly care and lifestyle coaching

You deserve to walk, move, and live without pelvic pain.

Pelvic pain isn’t something you should “just live with.” You deserve to feel safe, supported, and seen.

Here in our Aptos office, we help folks move from pain and frustration into ease and joy. Whether you’re a new mom, a weekend warrior, or just tired of feeling stuck, come see our doctors. It’s easy to book online.

It’s exhausting and scary, especially when you're getting all kinds of conflicting advice. And if you're a first-time mom? Whew. The pressure is intense.

But here’s the truth: You know your child better than anyone else.

If your gut is saying, "Something's not right," trust it.

If your baby is inconsolable, maybe we can help. We’ve seen infants improve with a little gentle adjustment. 

If your young child crawls wonky, or seems “off” after a big fall, we can help you figure out what's going on, and help their bodies feel and work better. 

There are a few reasons your baby might be uncomfortable, or your toddler may seem off. There are certain cases where chiropractic can help babies and young children with discomfort or imbalance.

Typical infant conditions chiropractic can help with. 

Babies cry. That part is normal. But if your baby cries all the time, it's worth investigating.

The crying isn’t random: It’s a message.

Common symptoms that we see in infants include: Troubled feeding, poor sleep, or seeming “stuck” in their little body.

Some of the most common reasons I see fussy babies in my practice include:

Acquired Torticollis: When your baby prefers one side

Does your baby always turn their head to the same side?

Do they only feed well on one breast?

Have you noticed in photos that their head's always tilted the same way?

Those are signs of acquired torticollis.

What is acquired torticollis?

A gentle misalignment or tightness in the neck that limits motion.

How acquired torticollis happens:

Acquired torticollis in babies can come from birth trauma, in-utero position, or even just sleeping funny.

Babies are tiny, and their necks are sensitive. Sometimes the compression during delivery or use of tools like forceps or vacuum can affect their spine and create discomfort.

How we as chiropractors help with acquired torticollis:

• Check baby’s range of motion
• Release tight muscles in their neck and shoulders
• Use soft, gentle pressure to realign their bones (we’re talking the amount of pressure you’d use to press on your eye to take out a contact)

Acquired torticollis can affect how babies feed, how their posture develops, and even how their heads shape. The sooner we address it, the easier it is to resolve.

Infant Digestion Issues: Colic and Constipation

Is your baby red-faced, curled up, and crying like they're in pain?

Are they straining to poop or going days without a bowel movement?

These can be signs of colic or constipation.

Any discomfort in the digestive system that causes pain or gas can make your baby irritable and fussy.

I once had a baby come in who was super hyper, and the mom kept saying, “She’s just so wound up all the time.”

Eventually, we started talking more about their day-to-day, and it turned out the nursing mom was drinking ten Dr. Peppers a day.

I adjusted the baby and suggested a few simple changes—like cutting out caffeine after noon. The baby's sleep and digestion improved dramatically.

Sometimes it's not just about the baby. It’s about the whole system they’re part of.

How infant digestion issues happen:

Digestive issues can be related to tension in the nervous system, poor feeding posture, overstimulation, or even something in the nursing parent's diet.

Babies are highly sensitive to their environment and what they ingest.

How we as chiropractors help with infant digestion issues:

• Gentle adjustments to the spine to support the nerves that regulate digestion
• Teaching feeding positions that calm the baby’s system
• Coaching parents on calming routines and, if relevant, reviewing the nursing parent’s diet

We've seen babies have a bowel movement right in the office after a gentle adjustment. No joke.

Sometimes they just need a little nudge to get things moving.

Plagiocephaly: When your baby has a flat spot on their head

Does your baby have a noticeable flat spot on one side of their head?

Are you worried it might not round out on its own? We can help ease your mind.

What is plagiocephaly?

Plagiocephaly is a flattening on one part of the skull. It's commonly called "flat head syndrome."

How plagiocephaly happens:

Plagiocephaly can result from too much time in one position (babies in car seats, swings, etc.).

It can also come from how the baby was positioned in the womb or during delivery.

How we as chiropractors help with plagiocephaly:

• Gentle cranial work to encourage movement in their skull bones (remember, their heads are meant to be moldable at this stage!)
• Releasing tension and guiding better movement patterns
• Educating parents on positioning and balancing time between lying down, being held, and doing upright activities

And please don' t worry: We don’t reshape their skulls like putty! We simply support the natural movement their bodies already want to do.

Toddler Development Issues: Crawling, Walking, and Falls

Is your toddler crawling unevenly?

Did they skip crawling altogether and go straight to walking?

Have they had a big fall on their bum that changed how they move?

What are typical toddler development issues chiropractors help with?

Movement imbalances or alignment issues can occur with toddlers. They show up as uneven crawling, unsteady walking, or regression after a fall.

How toddler development issues happen:

These may stem from spinal or pelvic misalignments, especially after a fall.

They may also come from how their nervous system and body are developing.

How we as chiropractors help with toddler development issues:

• Assess movement and alignment patterns
• Gently adjust any areas that are stuck or imbalanced
• Support parents with simple ways to encourage better movement

Toddler adjustments are always easy-going and gentle.

We don’t expect your two-year-old to lie still on the table.

Sometimes we’re on the floor, playing.

Sometimes we "treat" a stuffed animal first.

Sometimes they get to "adjust" us.

We follow their lead, and make their visit feel more like playtime.

Is pediatric chiropractic really safe?

Yes. Adjustments on children are very gentle.

When performed by a trained, experienced chiropractor, infant and toddler adjustments are safe.

We use minimal pressure, and always prioritize your child's comfort.

Your baby’s and toddler's bones aren’t fully formed yet.

Their nervous systems are super receptive.

They don’t need a lot of force—just a gentle nudge to help their bodies do what they’re already trying to do.

How often should you bring your babies and small children to the chiropractor?

Some families bring their little ones in regularly—once a month, just to keep everything on track.

These parents want an extra set of eyes on development and a nervous system check-in as their kids grow.

One family we serve regularly brings their four-year-old who’s been coming since birth.

He used to be too shy to even let me touch him—now he plays chiropractor and adjusts me first! I love getting a good adjustment!

Other families come only when something’s going on.

These parents are concerned about constipation, wonky crawling, or a rough fall.

We're happy to see you when it feels right for you.

We’ll treat the issue and support your child’s growth, no matter how often you need to see us. 

You as a parent know what’s best.

You are the expert on your baby. You know your toddler better than anyone.  

If something feels off, there may be a reason.

Chiropractic care could be the thing that finally helps.

Tried everything, but your child is still uncomfortable, cranky, or off? Book online to come see us in Aptos. 

Our chiropractors will meet you where you are—on the floor, with a toy, in your worry, or in your hope. We’re here to support you and your young child's healthy development.

And new moms don’t often give themselves enough space and time to heal. 

With so much new baby responsibility, you want to feel strong in your body again.

You want to hold your baby without pain shooting through your wrists.

You want to nurse without your neck locking up.

You want to take a walk, get up from the floor, or sleep through the night without aching from the inside out.

Postpartum strain can make you feel like you’re falling apart.

It's especially hard because new moms tend to feel like everyone expects them to hold it all together.

We see postpartum moms who come in exhausted, sore, and overwhelmed.

Their necks hurt, their wrists ache, and their low backs feel unstable.

Many are just a few weeks out from giving birth and already putting themselves last.

New moms often don't realize how much strain their bodies are under.

It feels great when I can support them by letting them know that what they’re feeling is common, treatable, and absolutely valid.

What's happening in your postpartum body to make you feel so achy and unstable?

Postpartum pain often shows up in your neck and shoulders from looking down at your baby and holding them all day.

You might feel wrist and thumb pain, especially if you're constantly lifting, rocking, or nursing. This is often from tendons getting overworked or irritated.

Your mid-back can ache from hunching forward.

Your low back and hips might feel unstable or weak, especially if you had a long labor or you're still recovering from a C-section.

All of this can be traced back to the changes your body went through during pregnancy.

When you were pregnant, your posture shifted and your ligaments loosened from the hormone relaxin. 

And now you’ve got the added physical demands of caring for a newborn. 

It’s a lot. And it’s exhausting. 

So how do we figure out what’s causing the pain and discomfort in your postpartum body?

We start by looking at how you’re moving and how your body is holding itself. We check for tension in your neck, shoulders, and back.

We gently feel for joint misalignments or muscle tightness that might be making things worse.

We might ask you to show us how you lift your baby or how you sit when you nurse. That gives us clues about what’s being strained over and over.

We listen closely and take it slow.

We understand that you're still healing from birth or dealing with scar sensitivity.

If we determine that something is outside our scope of practice, we'll help you get the right help.

Conditions like nerve issues or complications from delivery may require a referral, and we're happy to make a good one. 

What does postpartum chiropractic care look like?

Once we understand what’s causing your pain, we'll tailor your treatment to support healing and relieve strain.

Depending on what’s going on, your care might include:

• Gentle chiropractic adjustments to realign your spine and relieve joint pressure
• Soft tissue work to ease tension in your neck, shoulders, or wrists
• Face-up or seated treatments if lying face down isn’t comfortable yet
• Movement coaching to help you lift, carry, and feed your baby with less strain
• Posture tips and stretches to restore balance and support your core and pelvic stability

We meet you where you are, and we adjust your care plan as your body continues to heal.

We recommend postpartum self-care to stay strong after treatment.

After you start feeling better, it’s important to develop habits that support your healing. You can help prevent those aches and pains from coming back.

Some things that can make a big difference over time include:

• Monthly chiropractic or massage visits for maintenance and nervous system support
• Daily walks or gentle movement to rebuild strength and improve circulation
• Posture support tools like nursing pillows, wrist braces, or lumbar rolls
• Stretch breaks throughout the day, especially after feeding or holding your baby
• Working with our massage therapist, Kassandra, for adaptive or postpartum-focused massage

Look for the early warning signs before the problems get bigger.

If you feel:

• Neck stiffness
• Wrist soreness
• Low back fatigue
• Numbness in your hands or feet

it’s time to come in before things get worse.

What can happen if you don't get postpartum care?

When you don’t get care for the pain and strain your body is under, small discomforts can turn into long-term problems.

Here’s what can happen if you push through without support:

• Chronic wrist or thumb pain that makes lifting or holding your baby harder
• Ongoing neck and shoulder tension that leads to headaches or nerve irritation
• Low back instability that worsens with time and affects how you move
• Unresolved misalignments that lock into place as relaxin leaves your system
• Poor posture habits that strain your core, pelvic floor, and upper body

These issues can pile up fast—especially when your body is still healing.

Over time, these issues can limit your mobility, cause more intense pain, and make everyday parenting tasks harder and riskier.

Getting care early helps prevent this downward spiral.

Let us take care of you while you take care of your baby.

If you’re feeling the strain of new motherhood, know that we are here to help.

We make it easy for new moms to get care.

Your baby is always welcome in our office. You can nurse, change a diaper, or take a break—we’ll work with you.

Book your appointment online with one of our chiropractors, or schedule a restorative massage with our postpartum-trained team.

You deserve to feel better in your body. Come see us in Aptos.

Skating, hiking, paddling, mountain biking and boating are all possible here! 

This place just invites movement and fun.

And it's all good until something starts to hurt.

We often see athletes who live for our outdoor lifestyle come in with hip pain, shoulder strain, or a tight low back.

Many of our patients keep pushing through it, until their bodies say “no.” 

No one really wants any downtime from all that fun. But you need to listen to your body when it hurts. It’s asking for help.

There are active lifestyle injuries we tend to treat often.

We treat athletes who are serious about their play—and want to keep doing it for years to come. Here's what they come in for:

Surfing Shoulders, Paddling Backs & Kayaking Necks

Paddling into waves or down the coast demands a ton from your shoulders and upper back. Even your lower back is involved. 

Paddling's repetitive motion can strain your lats, tighten your traps, and lead to serious rotator cuff irritation. Sometimes this tightness causes tension headaches.

Paddle sports can even cause lower back pain! I regularly see a paddler with chronic pain in their sacrum. 

Trail Running & Hiking Strain

Pounding dirt paths and climbing switchbacks can create instability in your hips and knees.

We often see patients with tight hip flexors, glute imbalances, and low back tension after long days on the trail.

Mountain Biking & Skating Impacts

Whether you’re on a downhill ride or carving bowls, your spine and joints take a beating.

It’s common to develop spinal misalignments, knee strain, or wrist and elbow irritation from all the vibration and impact.

Sailing Strain and Boating Body Aches

Balancing on a moving boat requires constant core engagement and stabilizer muscle activation.

We see a lot of low back pain, hip fatigue, and shoulder overuse from long days on a boat.

Fishing Fatigue—Yes, It’s Real

Ocean anglers often hold static postures while reeling, twisting, or casting repeatedly.

That combo of stillness and motion can cause sore shoulders, tight lower backs, and even elbow or wrist discomfort by the end of the day.

Don't ignore your aches and pains from outdoor fun!

It’s tempting to “wait it out,” especially when your weekend plans include the surf or the mountains.

But ignoring pain often means slower recovery—and bigger injuries.

That lingering tightness in your hip or shoulder? It can turn into chronic inflammation, muscle compensation, or even nerve issues if left untreated.

We can help you stay active at Golden Chiropractic.

We're active ourselves, and want to support your lifestyle and your goals.

We offer:

• Chiropractic adjustments to realign your joints and restore healthy movement patterns
• Soft tissue therapy to release tension and reduce inflammation
• Stability and mobility exercises to strengthen weak areas and prevent re-injury
• Postural and sport-specific advice to support how you move in your sport

We work with surfers, skaters, sailors, hikers—you name it. We’re here to keep you strong, balanced, and moving without pain.

Prevention is your best investment.

If you love your outdoor sport, take care of your body like you take care of your gear.

Here’s what we recommend:

• Warm up before you move—especially your hips and shoulders
• Cross-train to avoid overuse
• Rest before your body forces you to
• Use proper form and technique
• And if something feels off, get care early

Want to stay in motion?

If you’re dealing with pain or trying to prevent injury before your next big surf, sail, or trail run—come see us.

Our chiropractors in Aptos specialize in keeping active people strong and moving. We treat all kinds of athletes, of all ages.

Book online today and start feeling better and moving easier.

We see it all the time in our Aptos office: Athletes come in frustrated and hurting after trying to push through hip pain, shoulder strain, or aching knees. 

Sometimes it's hard for athletes to remember: pain is never just “part of the game.” It’s your body asking for help.

Please don't "Tough It Out" when your body is sending you pain signals.

If you continue to suck up the pain and keep going, you're likely to make things worse down the line.

When it comes to athletes, here's what I see too much of:

Overuse Injuries & Repetitive Strain

Repetitive motions like running, swimming, and swinging your arm over and over can wear down your joints and tendons.

This overuse often shows up as tendinitis, bursitis, or that deep, nagging soreness that just won’t quit.

Acute Injuries from Sudden Impact

Football tackles, hard landings in volleyball, and quick pivots in basketball often lead to sprains, strains, or tears. 

Sudden impacts can cause acute tears in muscle tendons and/or ligaments. Injuries like an ACL tear, meniscus tear or strain, or biceps tendon tear can come from these intense hits.

Performance-Limiting Pain

Muscle stiffness and spinal misalignments can limit your range of motion.

That means you can’t swing, sprint, or dive like you used to. And it hurts more than just physically. When your performance suffers, it can chip away at your confidence.

Chiropractic can really help you heal—and avoid these sports injuries.

In our office, we use gentle adjustments and soft tissue work to calm inflamed tissues, realign your joints, and help your body heal.

We also work towards restoring your full range of motion so you can move freely and stay in the game longer.

We often guide our athletic patients through strengthening exercises, as well. 

We work on supporting your form, preventing future injury, and keeping your performance sharp.

When it comes to athletic performance, prevention is everything.

If you’re competing or training, you’ve got to protect your body.

Here’s what I recommend to prevent injury:

• Warm up intentionally (especially your hips and shoulders)
• Cross-train to avoid overuse
• Rest on purpose—don’t wait until you're forced to
• Learn proper form (don’t just rely on talent)

And if something feels “off,” come see us in Aptos.

Early care means faster recovery and fewer setbacks.

You can easily book online to see one of our chiropractors. We love working with athletes of all ages. 

That’s repetitive stress at work. And over time, it leads to real injuries.

Here’s the good news: there are simple, practical changes you can make right now to take better care of your body on the job. 

These aren’t expensive tools or fancy gear—just smarter ways to move, rest, and achieve your work goals.

Use the Right Tool to Protect Your Wrists

Poorly designed tools put your wrists in awkward positions that lead to pain and injury.

• Choose tools with bent or angled handles to keep your wrist straight
• Use longer handles (5.5 inches or more) with cushioned, non-slip grips
• Avoid pinch grips—use a full-hand “power grip” when you can
• Don’t overdo it. The right tool should fit the task and your hand

Switch Hands and Rotate Tasks to Prevent Overload

Repeating the same task for hours overloads your muscles and strains your connective tissues.

• Alternate hands when you can
• Rotate between tasks—cutting, lifting, sweeping—to avoid overusing the same joints
• Take micro-breaks for 30–60 seconds every half hour to stretch, reset, and breathe

Reduce Vibration to Protect Nerves

Vibrating tools (like grinders or trimmers) are rough on your nerves and blood vessels.

• Use tools with vibration-dampening features
• Wear anti-vibration gloves (but not thick ones that reduce grip control)
• Take frequent breaks—muscles and nerves need time to recover

Adjust Machines to Support Your Body

If you’re stuck in a machine for hours, don’t let it wreck your posture.

• Adjust your seat so your feet rest flat and your back is supported
• Keep controls within easy reach—don’t lean, twist, or hunch to operate
• Make sure the machine has good vibration isolation. If not, add a seat pad or vibration-dampening cushion

Stretch and Move With Awareness

Even if you use great tools, you still need to move in ways that don’t promote injury.

• Stay close to your work to avoid overreaching
• Use clamps or vises so your hands aren’t doing all the stabilizing
• Keep your shoulders relaxed and work between chest and waist level when possible
• For overhead work, use long-handled tools to keep arms from overextending

Most Importantly: Don’t Ignore Pain—It’s a Sign

If you’re feeling tingling, numbness, swelling, or pain that’s creeping in and staying put, don’t push through. 

That’s your body warning you that repetitive stress is starting to cause real damage.

Stay strong with chiropractic and ergonomics.

At Golden Chiropractic, our docs have treated a lot of folks with pain from the trades. 

We’ve seen back aches from driving machines, numb hands from overhead wiring, and stiff shoulders from landscaping work. 

Most work injuries don’t happen suddenly—they’ve built up over years.

We help with recovery, but we also teach you how to protect your body going forward.

A little movement coaching, some solid stretches, and the right ergonomic habits can make a huge difference.

Come see us in Aptos. Book online today and let’s keep your body strong for the work you do.

A stiff back, a sore wrist, or an aching shoulder all may seem normal and easy to shrug off. But here’s the deal:

Letting work-related aches and pains go untreated makes them worse.

That pain is a sign that you're likely injuring yourself on the job.

Manual labor causes two types of injury: sudden injuries that stop you in your tracks, and slow-building injuries that creep up over time.

Both of these types of manual labor injuries require attention and intervention. We treat both of these manual labor injuries—acute and repetitive stress—here at Golden Chiropractic.

Acute injuries (aka Direct Trauma Stress) tend to be obvious.

You generally know when you've got a sudden, intense pain from lifting something incorrectly, or twisting in a funny way.

Examples and causes of direct trauma stress include:

• A roofer misses a step and twists their knee coming down a ladder
• A warehouse worker lifts a pallet awkwardly and feels a sharp pain in their low back
• A tree trimmer gets hit by a falling limb and feels immediate shoulder and neck pain

Common acute injuries include:

• Herniated discs
• Ankle sprains
• Shoulder dislocations
• Spinal misalignments

Repetitive stress (Micro Repetitive Stress) causes injury over time.

Ongoing repetitive movements and equipment vibrations create musculoskeletal problems.

Examples of micro repetitive stress injuries include:

• A landscaper spends hours with a weed trimmer—eventually their wrist aches and fingers go numb 
• A mechanic leans over car hoods all day and starts feeling a deep shoulder and upper back ache
• A janitor mops long hallways daily—after months, their elbow burns every time they twist or lift 

Common repetitive stress injuries include:

• Carpal tunnel
• Rotator cuff injuries
• Bursitis
• Tendonitis
• Frozen shoulder
• Sciatica
• Plantar fasciitis

I’ve seen my share of micro repetitive stress in our office.

I’ve got one patient who works as a contractor. 

Every day, he operates heavy machinery—the kind that vibrates like crazy and keeps him compressed in a seat for hours.

Over time, that constant vibration and pressure left him feeling like a used accordion. When he first came in, he told me he just couldn't shake the stiffness and soreness anymore.

Another patient of mine is an electrician. 

For years, he spent his days reaching overhead, wiring up homes and businesses.

At first, he felt just a little shoulder tightness. Nothing he couldn't power through. But eventually, he started feeling tingling and numbness in his hands by the end of every shift.

It wasn’t one big injury—it was thousands of little stresses adding up over time.

How to tell if you’re experiencing pain from Direct Trauma Stress or Micro Repetitive Stress. 

The symptoms differ for injuries from work accidents versus injuries from repetitive stress.

The pain manifests differently.

With work accidents, you feel sudden, sharp pain. You know exactly when it happened.

Repetitive stress injuries show up as dull, aching pain that builds up over time.

The injuries tend to show up in different places in your body.

Work accidents commonly affect your low back, knees, shoulders, and ankles.

Repetitive stress injuries most often show up in your wrists, elbows, shoulders, low back and feet.

One comes with sudden swelling, the other with inflammation.

With work accidents, you’ll notice immediate swelling at the injury site.

Repetitive stress injuries tend to cause gradual inflammation. Stiffness is more common than swelling with repetitive stress injuries.

They affect your range of motion and mobility differently.

Sudden loss of movement, limping, or guarding/avoiding certain motions are signs of work accidents.

With repetitive stress, you’ll notice progressive stiffness and decreased flexibility over time.

Things that make your pain worse also differ. 

Pain with movement, weight bearing or lifting are more common with acute injuries from accidents. This is a type of pain that tends to ease over time as you heal.

With repetitive stress, your pain worsens with repetitive tasks. You may get slight relief with rest, but the pain does return. 

Don't ignore your pain or feelings of dysfunction.

Ignoring work injuries or repetitive stress injuries can set you up for long-term trouble.

Work accidents shouldn’t be ignored—they need to be examined and treated promptly.

A simple sprain can become chronic instability. A herniated disc from a bad lift could cause long-term pain and weakness.

Repetitive stress injuries, if ignored, only get worse.

Microtraumas from daily strain add up. They can eventually lead to tendon tears, frozen joints, or long-term disability.

Ignoring pain often leads to long-term consequences.

Untreated work accidents can end up as chronic pain, reduced mobility, and maybe even early retirement.

With untreated repetitive stress, daily pain can start to affect your sleep, focus, and productivity. Over time, you can lose strength, endurance, and the ability to keep up with your daily workload.

There are times when it's urgent to seek care for your pain.

There are signs that it’s urgent to seek care. Here’s when you should act quickly:

You’ve had a work accident.

If you're having sharp pain, swelling, trouble bearing weight, or any numbness or tingling, get checked out immediately.

Your symptoms are persistent.

If you’ve been pushing through symptoms that persist for more than two weeks—increasing weakness, numbness, or a drop in your performance—don’t wait. 

Early intervention can save you from chronic pain and more tissue damage down the line.

How do chiropractors diagnose the cause of manual labor pain?

When you come in, we'll talk about what you do all day, what movements trigger pain, and what’s changed in your body.

We may do orthopedic tests to assess your joint stability, range of motion, and nerve tension.

We may also suggest imaging like X-rays or MRIs if we suspect something more serious. 

How do chiropractors treat conditions caused by manual labor?

Treatments vary based on your condition, and what caused it.

For work accidents, we may:

• Perform chiropractic adjustments to realign joints and restore stability
• Perform soft tissue therapy to calm inflammation and loosen up protective muscle tension
• Recommend targeted rehab exercises to rebuild strength and prevent future injury

Timeline: Many patients feel significant relief within 2-4 weeks but continue care to fully stabilize the injury.

For repetitive stress injuries, we may:

• Perform adjustments to improve biomechanics and reduce nerve irritation
• Perform pin-and-stretch and instrument-assisted soft tissue massage to break up scar tissue and adhesions
• Provide ergonomic and movement coaching tailored to your job’s demands

Timeline: Progress often starts within the first few sessions, but full recovery can take 6-12 weeks depending on severity.

How can you prevent manual labor-related injuries?

There are a few things you can do to help yourself avoid injuries at work:

• Stretch daily: Especially after work—target your shoulders, hips, wrists, and back
• Strengthen your stabilizers: Focus on core, glutes, and upper back stability exercises
• Move with awareness: Watch your lifting posture. Switch up repetitive tasks when you can
• Watch for early signs: Get help if you have tingling, numbness, swelling, and any pain that lasts more than a few days 

A little self-care will go a long way—but the best advice I can give? 

To keep yourself working, don’t push through the pain!

Whether you’ve had a sudden accident or are fighting the slow burn of repetitive stress, you don’t have to tough it out. Our experienced chiropractors in Aptos are ready to help you feel better and stay strong.

We can build you an individualized recovery plan to help you move better and work stronger.

Book online—it’s fast, easy, and your future self will thank you. We’ll help make sure your body works for you, not against you.

Growing stronger means putting increasing stress on various muscle groups and joints. This added stress over time can cause injuries if you’re not thoughtful about how you train. 

It definitely feels great to get fitter and fitter, but it’s also important to remember that you've got to train smart.

As a runner myself, I know what it feels like when your legs scream halfway through a long run—and how frustrating it is to get sidelined when you're finally feeling strong. 

For triathletes, every part of your training matters. So when something hurts, it doesn’t just affect your workouts—it messes with your whole lifestyle: how you sleep, what you eat, who you hang out with. 

The mental game can be just as tough as the physical, and taking time off from injury will not make you happy.

Most triathlete injuries don’t come from one wrong move.

Most injuries we treat have built up over time. They’re repetitive stress injuries—tiny imbalances or overuses that add up. 

The good news is that these injuries are preventable, if you know what to look for and you take care of your body along the way.

The 5 most common triathlete injuries.

These are the most common injuries we see in triathletes—and what you can do to keep pushing forward without burning out.

1. Swimming Injury: Rotator Cuff Tendonitis

Repetitive strokes can cause inflammation. 

What causes rotator cuff tendonitis in swimmers?

Overhead strokes done over and over (and over) can lead to inflammation in your shoulder’s rotator cuff. If you're feeling a dull ache or sharp twinge while swimming, don’t ignore it.

How to avoid rotator cuff tendonitis:

• Get your shoulder adjusted to improve joint mechanics
• Strengthen the muscles behind your shoulder blade to balance the ones in your chest
• Use supportive taping if you’re still training through recovery
• Stretch before and after every swim—seriously, even five minutes helps
  

2. Cycling and Running Injury: Iliotibial (IT) Band Syndrome

Your IT band is a thick band of fascia that helps stabilize your knee and hip when running or cycling. 

What causes IT band syndrome? 

When the muscles that connect to your IT band—like your glutes, your TFL (that little muscle on the side of your hip), and your outer quad—get tight, they can yank on the IT band and make it feel even more irritated. 

That constant tension is a big reason why those IT band symptoms stick around.

How to avoid IT band syndrome:

• Foam roll your outer thigh and hips—yes, it hurts, but it works
• Strengthen your glutes and hip abductors to take pressure off the band
• Warm up well before a ride or run, and cool down after

3. Running Injury: Achilles Tendonitis

Your Achilles tendon handles a ton of force every time your foot hits the ground while running. 

What causes Achilles Tendonitis?

The Achilles connects your big calf muscles (the gastrocnemius and soleus) to your heel bone, and powers you through every step, jump, and rise up on your toes. 

With speed work or a sharp mileage increase, it’s easy to overdo it. That’s when your Achilles tendon gets inflamed. 

How to avoid Achilles Tendonitis:

• Stretch your calves and feet daily
• Massage the area to improve blood flow and reduce tension
• Support with kinesiology tape or compression when needed
• Rest and ice during flare-ups

4. Cycling and Running Injury: Patellar Tendonitis

If your knee hurts just below the kneecap, especially during biking or running, it might be patellar tendonitis. 

What causes Patellar Tendonitis?

Your patellar tendon is a thick band of tissue that runs right through the front of your knee. It connects your kneecap to your shinbone—and it’s a key player any time you need to straighten your leg. 

So whether you're running or cycling, this tendon’s doing a lot of heavy lifting.

How to avoid Patellar Tendonitis:

• Get a proper bike fitting: it's a game-changer
• Foam roll your quads
• Strengthen the whole kinetic chain: quads, hamstrings, glutes, and calves
• Don’t push through pain—rest when your body needs it

5. Running Injury: Stress Fractures

Running places significant stress on weight-bearing bones. 

What causes stress fractures?

Stress fractures tend to sneak up on you. 

Pushing through fatigue, ramping up intensity too fast, or skimping on recovery can create micro-tears in your bones. 

Eventually, those turn into stress fractures—especially in the feet, shins, or hips.

How to avoid stress fractures:

• Respect your recovery days—they matter as much as your training days
• Add mileage slowly and intentionally
• Make sure you’re getting enough vitamin D and calcium
• Listen to your body—persistent pain is never “just normal”

Train smarter to recover stronger.

Triathletes tend to be driven people. You’re not here to jog a few easy laps and call it a day. 

But you need to train smart. That means understanding when your body is whispering so you don’t wait until it starts screaming.

If you’re dealing with any of the above issues—or want help preventing them—come see us. 

Our chiropractors are highly skilled in sports chiropractic.  

We’ll look at your body mechanics, figure out what’s causing the problem, and build a plan that supports your goals.

We can get you back to swimming, biking, and running with less pain and more confidence.

Book online to see us in Aptos. 

But aging doesn't have to mean you stop actively enjoying life. With chiropractic care and simple lifestyle changes, you can stay strong, mobile, and independent. 

Getting older doesn’t mean you can't enjoy an active, vibrant life. 

With the right self-care, you can enjoy an active life, move with ease, and feel great in your body again. 

How do chiropractors help older adults keep moving? 

When it comes to aging bodies, chiropractic care can really make a huge difference. 

We work with older adults to increase mobility and reduce the risk of injury through body work and lifestyle advice. 

Which aging-related conditions do chiropractors help with?

We see a lot of older adults come into our office with these issues associated with aging:

Osteoporosis 

As you age, your bones tend to weaken, increasing your risk of fractures. 

While people don't often notice that their bones are weakening until they break one, there could be signs. 

New back pain, a loss of height, or stooping posture could indicate that it's time to work with a professional to help build your bone density.

Increased Fall Risk

Aging can lead to balance issues and muscle weakness, elevating the likelihood of falls. 

With more risk of falls, you've got more risk of breaking bones or experiencing other injuries.

We generally advise strength training and balance exercises for staying active as you age.

Cartilage Degeneration

As you age, the cartilage cushioning your joints can wear down, leading to stiffness and discomfort. 

This degeneration often develops gradually. Joint pain and reduced flexibility can be the first signs of cartilage degeneration. 

Low-impact exercises and chiropractic care can help reduce the impacts of cartilage loss.

Decreased Synovial Fluid

As you age, you produce less synovial fluid. Synovial Fluid is the joint lubricant that minimizes friction.

Without adequate lubrication, your joints can feel stiff and painful.

Staying hydrated and keeping physically active can help your joint health and keep you moving.

Changes in Connective Tissue

Aging can make your ligaments and tendons stiffer and less flexible.

Less flexible tissues limit your range of motion, making daily movements harder over time.

Stretching and mobility exercises help preserve flexibility and reduce stiffness as you age.

Osteoarthritis (Degenerative Joint Disease)

Osteoarthritis happens when the cartilage in your joints breaks down.

The symptoms of osteoarthritis are pain, swelling, and stiffness.

Managing symptoms is key when you've got osteoarthritis. We often advise joint-friendly exercises, weight management, and heat or ice as needed.

DIY & Gardening Related Aches and Pains

Staying physically healthy while enjoying physically active hobbies requires proper body mechanics. 

Back pain, joint strain, and muscle soreness can all develop from using improper ergonomics. 

We can help you learn good body mechanics and choose ergonomic tools to make a huge difference.

What can you do to stay strong, flexible, and active as you age?

Losing mobility, strength and independence are not necessarily inevitable as you age. While your body is going through changes, there are strategies that will increase your quality of life. 

We see many of our senior patients regain strength, mobility and independence by adopting these self-care behaviors:

Get regular chiropractic care. 

Seeing a chiropractor regularly can help keep you moving comfortably. 

Adjustments can improve how your joints work, ease pain, and help you feel and function better. 

Regular chiropractic is especially helpful if you're dealing with something like osteoarthritis.

Practice regular strength and balance training.

Adding some simple exercises to your routine can help you stay steady on your feet. 

Building muscle strength and improving your balance can lower your risk of falls. 

It also makes it easier to move confidently.

Feed your bones.

Eating the right foods can help keep your bones strong. 

Getting enough calcium and vitamin D is especially important for preventing osteoporosis and supporting overall bone health.

Learn proper ergonomics for your activities.

Learn how to move the right way during activities like gardening or building furniture to avoid strain and injury. 

Learn about selecting the best tools for supporting your musculoskeletal health. 

Using proper techniques and ergonomic tools can help you enjoy your hobbies without pain and injury.

Live a healthy lifestyle.

Staying active, maintaining a healthy weight, and quitting smoking all support healthy joints and healthy bodies. 

Developing and maintaining healthy habits can help you feel better and stay active longer.

Minimize your fall risk.

Make sure your home is safe for getting around and you’re not easily tripping over obstacles in your path.  

Work with a professional to get a personalized exercise plan (we help with this) to strengthen your particular areas of weakness. 

Make it easier to stay steady and confident in your daily life.

Having a hard time moving easily and feeling secure?

We can help! Book online to see our chiropractors in Aptos. 

We’ll make a plan to ease your pain, discomfort, and mobility issues. 

Learn more about staying active, independent, and strong as you age.

We’ve put together some advice and education around aging strong with chiropractic and smart lifestyle choices. Read to learn more:

Don't Accept Osteoporosis as Inevitable

Aging Strong: Falls and Broken Bones are Often Optional

Active Lifestyles After 40 Require Some Adjustments

Cultivating Balance: Tips for Pain-Free Gardening

It’s a Joint Effort: Chiropractic & Self-Care for Managing Osteoarthritis

Sadly, all the productivity and creativity you get with your computer comes with a huge cost to your body.  

If you’ve ever ended a workday feeling stiff, achy, or downright exhausted, you’re seeing the signs.

Sitting for hours—without breaks for healthy movement—damages your musculoskeletal system over time. 

Long hours at a computer take a big toll on your neck, shoulders, wrists, lower back, and hips. 

Are you feeling any of these symptoms from working long hours at a computer?

• Tight shoulders from hunching over your laptop
• A sore neck from staring at your screen
• Wrist pain from typing and using a mouse
• Low back stiffness from sitting for hours

You may have one of the common upper and lower body conditions caused by long hours at a desk. 

You can reverse (and prevent) the damage with these tips on the most common computer-related health conditions. 

Text Neck 

Your phone posture and computer posture tend to put a lot of strain on your neck. 

Text Neck symptoms: 

• Neck pain
• Stiffness
• Headaches
• Radiating pain into the shoulders

Why text neck happens:

Most people develop a forward-leaning head posture while they work on a computer. This posture increases the strain on your cervical spine and tightens your upper back muscles.

How to prevent text neck:

• Keep your screen at eye level
• Take micro-breaks to stretch and reset your posture
• Strengthen your neck and upper back muscles

Learn more about preventing text neck:

Read Text Neck is an Injury You Can Avoid—Here's How

Upper Cross Syndrome (UCS)

Also known as “Silicon Valley Syndrome,” UCS occurs when your work posture creates muscle imbalances. 

UCS symptoms: 

• Tight shoulders
• Weak upper back
• Headaches
• Rounded posture

Why UCS happens:

Long hours at a computer cause an imbalance between your overused chest muscles and your weakened upper back muscles.

How to prevent UCS:

• Stretch your chest and upper traps
• Strengthen your rhomboids and deep neck flexors
• Adjust your monitor height to prevent slouching

Learn more about preventing UCS:

Read Could It Be Silicon Valley Syndrome? and Optimize Your Work Station for Reduced Pain

Carpal Tunnel Syndrome

Carpal tunnel is a form of nerve compression. 

Carpal tunnel symptoms: 

• Tingling, numbness, weakness in your fingers and wrist

What causes carpal tunnel:

Your repetitive hand motions when typing and using a mouse causes median nerve compression.

How to prevent carpal tunnel:

• Use an ergonomic keyboard and mouse
• Take frequent hand and wrist breaks
• Stretch and strengthen your forearm muscles

Learn more about preventing carpal tunnel:

Read: Chiropractic for Carpal Tunnel Syndrome

Wrist Instability and Repetitive Strain Injury

Wrist instability comes from strained connective tissues.

Wrist instability symptoms: 

• Pain, clicking, weakness in your wrist and fingers

How does computer work cause wrist instability?

Constant typing and mouse use leads to overusing your ligaments and tendons. 

How to prevent wrist instability from computer use:

• Use wrist rests for better support
• Perform gentle wrist mobility exercises
• Take regular breaks from excessive gripping and repetitive strain

Learn more about preventing wrist instability:

Read: When Your Wrist Gives Out: Treatments for Wrist Instability

Low Back Pain & Nerve Compression

Long hours sitting lead to muscle weakness and nerve compression in your lower body. 

Symptoms of low back pain from computer use:

• Dull, aching lower back pain
• Numbness, 
• Sciatica-like symptoms

What causes low back pain from computer use:

If you’re sitting at your computer for a prolonged amount of time, your core stabilizers are being weakened and your spinal discs are being compressed. 

How to prevent low back pain from computer use:

• Invest in a lumbar-supporting chair
• Take standing breaks every 30 minutes
• Strengthen your core muscles

Learn more about preventing low back pain from computer use:

Read: Too Much Computer Time Means Low Back Pain and Decompress Your Lower Back

Hip Instability and Tightness

Long hours spent sitting weaken your hip muscles. 

Hip instability symptoms: 

• Hip stiffness
• Difficulty standing after sitting
• Discomfort while walking

How computer work causes hip instability:

Sitting all day at your computer weakens your hip stabilizers.

How to prevent hip instability from computer work:

• Perform hip mobility exercises
• Strengthen your glutes and hip abductors
• Avoid sitting cross-legged for long periods

Learn more about preventing hip instability from computer use:

Read: Gain Hip Stability to Move with Confidence and Stand Up for Your Lower Back and Hips

Don’t ignore any computer-related symptoms.

Pain, tightness, and discomfort are often just the beginning. Don’t ignore these symptoms! If you just keep working with poor postural habits, or without adequate stretch breaks, you could cause some deeper damage. 

A few examples of what happens when you don’t get help for the pain include:

• Chronic pain that can lead to long-term postural imbalances
• Wrist pain that progresses into worse and worse nerve damage
• Poor hip stability that can lead to pelvic misalignment and mobility issues

How does chiropractic help with computer-related pain?

In our office, we use a combination of soft-tissue therapies and chiropractic adjustments to help reduce your pain and increase your mobility. 

These chiropractic adjustments and soft tissue therapy can:

• Restore your neck and spine alignment
• Relieve your nerve compression 
• Increase your mobility 
• Improve your stability
• Reduce your tension headaches 
• Relax your tightened muscles

How can you prevent computer-related pain and discomfort? 

There are actually quite a few things you can do to help yourself avoid these computer-related health issues.

• Adjust your workstation: Keep your monitor at eye level, chair at the right height, and wrists supported
• Take frequent movement breaks: Stand up every 30 minutes, stretch, and walk around
• Incorporate daily stretches and strengthening exercises
• Get regular chiropractic care to keep your spine and joints moving like they should

Your computer setup, posture, and daily habits all play a major role in your long-term musculoskeletal health. 

By making simple adjustments and seeking preventative care, you can stay productive without sacrificing your body.

Having pain and discomfort from your desk job?

Our Aptos chiropractors are here to help. Booking an appointment online is quick and easy.

If computer work is making you stiff, sore, or causing you pain, we can figure out what’s wrong. With the right plan, you can work comfortably and live pain-free.

Some kids develop conditions like scoliosis. Others have lifestyle habits that promote poor posture. Left unchecked, musculoskeletal issues can lead to serious chronic health issues later in life.

Posture problems, sports injuries, and growing pains often come with growing up. Left unaddressed, these issues can affect confidence, comfort, and the ability to stay active.

With the right support, you can help your child feel better and grow stronger. From improving posture to recovering from injuries, there are ways you can help your child with spinal health. 

Which conditions do chiropractors see most often in kids and teens?

Children and teenagers experience rapid growth and a lot of physical changes. As they grow and change, they become vulnerable to certain musculoskeletal issues.

Today's lifestyle can also be hard on kids' developing bodies. It's important for parents and caregivers to be aware of signs and symptoms that a child is developing a musculoskeletal condition.

These are some of the more common issues we see with kids and teens in our office:

Kids' Sports Injuries

Kids who play sports are more likely to experience sprains, strains, or fractures.

Injuries often happen from overtraining, using the wrong gear, or skipping proper warm-ups.

To prevent injuries, make sure your child rests enough, uses the right equipment, and conditions properly for their sport. 

Postural Strain from Sedentary Activities 

Does your teen spend hours hunched over a screen or slouched on the couch?

Hours spent in this poor posture can lead to neck and back pain, stiffness, and even reduced mobility over time.

We encourage parents to teach their kids proper ergonomics and health-promoting postures. We also suggest encouraging regular movement breaks to reduce muscle stiffness and joint pain.

Scoliosis

If your teen has uneven shoulders or hips, or complains of back pain, scoliosis could be the cause.

Scoliosis, a condition where the spine curves abnormally, often develops during adolescence.

Regular evaluations can help track and manage scoliosis. Regular chiropractic care can improve posture and reduce discomfort as your child grows.

Text Neck

Text neck is a strain caused by constantly looking down at screens. 

Text neck symptoms include neck pain, stiffness, and even spinal issues. 

Teaching your child to hold devices at eye level and take frequent breaks can make a big difference.

Back Pain from Heavy Backpacks

A heavy or poorly fitted backpack can cause your child neck, back, and shoulder pain.

Over time, heavy and ill fitting backpacks can lead to posture problems and discomfort.

You can help your child by choosing a well-fitted backpack and teaching them to wear it correctly. You can also help your child learn not to overload their pack, and develop alternate solutions for heavy loads together.  

Sever’s Disease (Calcaneal Apophysitis)

If your child is complaining about heel pain, it could be Sever’s Disease, a common issue for kids aged 8 to 14. 

Sever’s Disease often results from repetitive stress from activities like running or playing sports. 

To help your child stay active and pain-free, we often recommend rest, proper footwear, and targeted stretches. 

What can parents and caregivers do to help kids avoid pain and injury?

Proper ergonomics, physical activity, and early intervention go a long way towards maintaining musculoskeletal health in children and teenagers. 

Even kids with spinal conditions can benefit from some simple modifications and attention to health. 

Parents and caregivers can help set their kids up for a long, pain-free life by encouraging healthy habits from a young age. 

Here is an overview of our recommendations for keeping your kids active and happy:

Encourage healthy spinal alignment.

Help your child develop healthy postural habits. Teach them to sit and stand in ways that promote a strong, healthy spine and core.

Teach your kids to avoid slouching and bending their head forward while using screens or carrying heavy backpacks.

Support good posture now for better musculoskeletal health in the future.

Choose ergonomics that work for your family.

Make adjustments to your child’s environment that promote spinal health.

Select a properly fitted backpack, set up an ergonomic homework station, and encourage screen breaks.

Make spinal health a part of your child's mindset.

Promote physical activity.

Keep your child active with fun activities that build strength and flexibility.

From team sports to fun family activities, regular movement helps their body grow strong and lowers their risk of injuries.

Address growing pains with care.

If your child experiences discomfort from growth spurts, as we see with Sever’s disease, consider having them evaluated by a qualified chiropractor.

The diagnosis along with the right support can ease their pain and help keep them active.

Emphasize sports safety.

Whether your child is an athlete or just loves to run around, encourage stretching, rest, and recovery.

Ensuring they warm up and use the right equipment helps prevent common sports injuries.

Help correct poor posture early.

Notice your kid is slouching or leaning into their devices? Empower them to make small adjustments

Teach them to hold devices at eye level. Practicing posture-improving exercises with them.

These habits will pay off over time, for everyone in the family.

Get them chiropractic adjustments regularly for ongoing issues.

Gentle, age-appropriate adjustments support proper spinal alignment, alleviate pain, and improve posture in conditions like scoliosis or text neck.

Regular check-ups help to identify and address musculoskeletal issues before they develop into chronically disabling conditions.

Take an active role in your kids’ health.

Our recommendations above will help ensure your kids grow with optimal musculoskeletal health. When you empower kids with agency over their health and how their body feels, they thrive and grow stronger everyday.

Is your child experiencing pain and discomfort?

As a family practice, we use kid-friendly treatments and child/parent education to help keep your kids moving freely, without pain. 

Early chiropractic intervention can also support their growing bodies and prevent long-term problems.

Our chiropractors in Aptos love working with kids and teens. Book online to help your kids feel better, then feel great. 

Want to learn more about conditions that affect kids?

We’ve added some links to more in-depth articles we’ve written about conditions affecting kids. You’ll find condition-specific actions you can take to help your child. 

8 Signals that Chiropractic Could Help Your Child

Protect Your Child’s Back Health With These Backpack Tips

Help Your Kids Avoid Sports Injuries

Scoliosis & Chiropractic: Less Pain, More Life

Posture & Pain: The Impact on Teen Health

Teens: Screen Time = Back & Neck Pain

Teens, Tweens and Foot Pain: Is It Sever's Disease?

Our patients include athletes, manual laborers, busy parents, and seniors trying to stay active. Knee problems make their work, daily activities, and training all extremely difficult. 

When your knees stop working, you can have chronic pain and constant dysfunction. That's no way to live. 

The right preventative measures can help keep your knees healthy. A bit of self-education and taking some simple actions will go a long way. 

There are six common knee conditions we see as chiropractors.

Whether you’re having knee pain, or feeling like your knee is unstable, a chiropractor can help you figure out what’s going on. 

We can often treat knee pain and help keep your knee healthy. 

If your problem is beyond our scope of practice, we can also refer you to a specialist. 

Either way, you should seek help sooner rather than later to avoid complications down the line. 

If you’re having knee pain or knee dysfunction, the cause could be one of these conditions:

ACL (Anterior Cruciate Ligament) Tear

We’ve had a patient that experienced a full grade III ACL tear.

This patient had to wear a brace for three months and take a semester off college for rehabilitation.

For treatment, we focused on strengthening their hamstrings, quadriceps, IT band, and adductors. 

We were able to restore their knee stability as a result of early intervention and consistent care.

What’s it like to have an ACL tear?

Torn ACL symptoms include popping sounds, immediate swelling, instability and difficulty bearing weight.

The function of your ACL is to prevent your tibia from moving forward past your femur. The ACL stabilizes your knee when you move. 

How to prevent an ACL tear: Avoid sudden twisting or over-straightening your leg; add strength and mobility exercises to your workouts.

Meniscus Tear

Imagine you’re hiking when you suddenly twist your knee stepping over a fallen branch. 

The next day, you feel a clicking or locking sensation each time you take a step. You could have a meniscus tear.

What’s it like to have a meniscus tear? 

Symptoms of a meniscus tear include a "locking" or "catching" feeling in your knee, especially after a twisting motion. 

What does your meniscus do? The meniscus is your knee's shock absorber, cushioning your femur and tibia when you move. A twisting motion with a planted foot often leads to a meniscus tear. 

How to prevent a meniscus tear: Avoid deep squats and sudden twisting movements; strengthen your legs with exercises like wall sits or resistance band training.

IT (Iliotibial) Band Syndrome

Dr. Joe’s friend Peter developed IT Band Syndrome during a half-marathon. He felt knee pain and a snapping sensation while running downhill.

Dr. Joe helped with soft tissue manual therapy during Peter’s race. Afterwards, Dr. Joe gave Peter exercises to strengthen his hip abductors and stabilize his pelvis.

What’s it like to have IT Band Syndrome?

Symptoms of IT band syndrome include snapping or popping at your outer knee, and feeling tightness and tenderness.

What does the IT band do? Your IT band is a thick band of connective tissue running along your outer thigh. The IT band helps lift your leg to the front and to the side. It also supports your knee as you bend it forward and backward.

How to prevent IT Band Syndrome: Replace worn-out shoes, strengthen your hip abductors, and avoid overtraining.

Patellar Tendonitis (Jumper’s Knee)

Patellar tendonitis is common with athletes who jump a lot, like avid basketball players. 

It begins with feeling stiffness and aching in the front of your knee after every game. 

Over time, the pain worsens during jumps and sprints.

What’s it like to have patellar tendonitis?

Symptoms of patellar tendonitis include pain at the front of your knee, stiffness during activity, and swelling near your kneecap.

What does the patellar tendon do? The patellar tendon connects your kneecap to your tibia. Overuse (like jumping and sprinting over and over) causes microtears and inflammation.

How to prevent patellar tendonitis: Warm up properly, strengthen your quads and hamstrings equally, and avoid overtraining.

Osteochondritis Dissecans (OCD)

We recently treated a 14-year-old athlete with back-of-the-knee pain and a limp.

We requested imaging and discovered she had a fragmented bone.

Her treatment required a referral to a specialist, which we made. With the early diagnosis and referral, we were able to help prevent further complications and injury. 

What’s it like to have OCD?

What are the symptoms of OCD? Young athletes might experience severe knee pain and limping.

What is OCD? OCD occurs when part of your femur loses its blood supply. This is what leads to bone fragmentation.

How to prevent OCD: Avoid repetitive high-impact activities, always properly warm-up, and address any biomechanical issues early. 

Osteoarthritis in the Knee

We had a mid-60s patient come in with stiffness and recurrent swelling in her knee. Her symptoms were the effect of years of wear and tear.

With low-impact exercises and targeted strengthening, we have helped her mobility improve significantly.

What’s it like to have osteoarthritis?

Symptoms of osteoarthritis include gradual pain, stiffness, and recurrent swelling.

What causes osteoarthritis? Aging often comes with cartilage degeneration, which causes bone-on-bone contact and inflammation. This condition leads to discomfort and limited mobility.

How to prevent osteoarthritis: Maintain a healthy weight, engage in low-impact exercises, and strengthen the muscles around your knee.

What are the risks of ignoring knee pain or dysfunction?

The earlier you're diagnosed and treated, the better for your knee health—and quality of life.

Ignoring knee pain and problems can lead to:

• Making your knee condition worse
• Chronic pain and inflammation
• Losing knee mobility and function
• Previously avoidable knee surgery 
• Developing arthritis more quickly 
• Losing independence because of chronic pain and limited mobility

How does chiropractic help with knee conditions?

Chiropractic care can address the root cause of your knee pain.

Adjustments can help realign your knee to improve mobility and reduce inflammation.

Other treatments—like soft tissue manual therapy, instrument-assisted techniques, and exercises—help restore knee function and prevent future knee issues.

How can you help yourself prevent knee injuries?

These are some actions you can take to help your knees stay healthy:

• Do warm-up routines and stretches that help protect your knee
• Strengthen your quads, hamstrings, and hip abductors
• Replace worn-out shoes 
• Use ergonomic equipment
• Seek care as soon as you notice early warning signs like swelling, stiffness, or pain

Experiencing swelling, stiffness, or pain in your knee?

Our chiropractors in Aptos can help. It’s easy to make an appointment online. 

If your knee isn’t functioning well, we can help you figure out what’s wrong, and come up with a plan to get your knee back to health. 

When one of these events occurs, you’re likely to suspect a strain or a sprain. 

While you know for sure you're in pain, you may not be not sure what's happening in your body. 

Is it a muscle strain or a ligament sprain?

Both muscle sprains and ligament strains can limit your ability to perform in life, especially at work.  

We recently had a manual laborer come to our office complaining of intense shoulder pain after repetitive lifting. 

Since heavy lifting is a regular part of his job, he was worried about being unable to work. 

Thankfully, we were able to successfully treat him. He soon regained strength and mobility, and was able to return to work pain-free.

Warning signs of muscle sprains and ligament strains manifest differently depending on where you're at in life:

• Manual Laborers tend to feel localized pain, stiffness, or swelling during specific movements
• Tech Workers often have persistent muscle tightness or decreased range of motion
• Seniors can experience pain after rest, difficulty walking, or joint swelling
• Active Parents juggling daily tasks often feel pain in their muscles or joints
• Athletes may feel subtle or tolerable pain, but should not “push through” it. Pain or dysfunction in high-stress areas like knees, shoulders, or ankles especially should be checked out, not ignored

What’s the difference between a muscle sprain and a ligament strain?

The difference lies in the type of tissue that’s been affected, and the event that causes it.

Muscles are tissues that contract to create movement. 

A muscle strain occurs when muscle fibers are overstretched or torn. Muscle strain often comes from excessive force or overuse.

Ligaments are connective tissue that stabilize joints by connecting bones to each other. 

A ligament sprain happens when a ligament is stretched or torn. A sudden twist or impact that forces a joint beyond its normal range of motion can cause a ligament sprain.

Understanding the symptoms is key to determining whether you’re dealing with a muscle strain or a ligament sprain. 

Both conditions share some similarities, such as pain and swelling.

Muscle strain and ligament sprain differ based on: 

• Location
• Severity
• How they impact movement

Symptoms of muscle strains and ligament sprains differ.

There are certain signs that indicate whether you’ve experienced a muscle strain or a ligament sprain:

What the pain feels like

• Muscle Strain Pain: You may feel sharp pain, especially when stretching the muscle. At rest, the pain might feel achy, throbbing, or pulsating
• Ligament Sprain Pain: You may notice sharp or achy pain, usually when moving the joint in a specific direction. Sprains often occur during high-force twisting or rotational movements

Where your pain is located

• Muscle Strain Location: Pain is typically felt where the muscle transitions into the tendon (the musculotendinous junction)
• Ligament Sprain Location: Pain is felt at the site where ligaments connect bones

Degree of swelling or inflammation

• Muscle Strain Swelling: Your swelling may range from moderate to severe
• Ligament Sprain Swelling: Swelling varies by severity, but is commonly seen near your injured ligament

Your ability to move

• Mobility with Muscle Strain: Your ability to move might be moderately to severely limited
• Mobility with Ligament Sprain: Your range of motion may be limited, with greater instability as severity increases

When your pain gets worse, and when it gets better

• Muscle Strain Pain Intensity: Your pain tends to worsen with active movement or stretching. Rest, ice, and gentle stretching usually help
• Ligament Sprain Pain Intensity: Pain may worsen with weight-bearing or specific joint movements. Immobilization and ice often provide relief

What happens if you ignore muscle strains or ligament sprains?

Ignoring a muscle strain or ligament sprain can lead to long-term issues with your mobility, strength, and quality of life.

What happens if you don’t get diagnosed and treated?

Serious, and possibly chronic, conditions may develop without proper treatment. 

• Neglecting a Muscle Strain: If left untreated, a muscle strain can lead to further tearing of your muscle fibers. Over time, this could lead to weakened muscles and reduced mobility
• Neglecting a Ligament Sprain: Neglecting a ligament sprain can cause greater instability in the joint. Over time, this instability may lead to gradual degeneration of the surrounding bones and persistent pain

What are the long-term consequences of not getting treatment?

Without treatment, you will find the injury leading to deeper problems and a lowered quality of life.

• Untreated Muscle Strain: Untreated strains can cause muscle atrophy. Your muscles could weaken and you could be less able to perform precise movements
• Untreated Ligament Sprain: Without proper care, sprains can lead to chronic joint instability. Joint instability makes it harder to bear weight or maintain balance

When is it urgent to get care?

It’s essential to seek care immediately if you experience the following symptoms:

• Urgent Muscle Strain Symptoms: Severe pain during active movement, inability to use the affected muscle, or visible swelling and bruising
• Urgent Ligament Sprain Symptoms: Noticeable instability in the joint, severe pain with movement, or swelling that doesn’t improve with rest and ice

Faster and more effective recovery comes from getting help as soon as possible. With proper care, you'll be able to return to your daily activities without long-term complications.

How do chiropractors diagnose muscle strains and ligament sprains?

We differentiate between muscle strains and ligament sprains with a few trusted techniques:

• Tests and Evaluations: these include orthopedic tests, range of motion tests, muscle tests, and palpation
• Imaging: We request X-rays to rule out fractures and MRIs to assess the extent of tissue damage
• Assessing active vs. passive movement: Muscle strains tend to manifest with pain during active movements, while sprains manifest with instability and pain during passive joint movements

How do chiropractors help strains and sprains heal?

Treatments for a muscle strain or a ligament sprain are a bit different. We'll likely use some of the following techniques, based on your specific condition:

Muscle Strain Treatments

• Myofascial release to relieve trigger points and reduce tension in your muscles
• Specific exercises to address your weak areas and to help you strengthen the affected muscles
• Chiropractic adjustments to calm your nervous system, promote healing, and encourage improved joint function

Ligament Sprain Treatments

• Techniques for improving your joint stability and mobility
• Chiropractic adjustments to help reduce inflammation and support your recovery
• Gradual strength-building exercises to restore your joint function and help you feel stable again

Why choose chiropractic for a strain or a sprain?

Acute injury care, followed by maintenance care, can help you move more freely and comfortably.

Benefits include:

• Reduced stress and frustration caused by pain and injury
• Injury prevention
• Returning to work faster
• Remaining pain-free
• Performing your best without restrictions

What can you do to prevent further sprain and strain related injuries?

There is a lot you can do to decrease your chances of straining a muscle or spraining a ligament.

Consider lifestyle changes and modifications

• Manual Laborers can use ergonomic tools, practice proper lifting techniques, and incorporate functional strength exercises
• Tech Workers can use ergonomic workstations, alternate between sitting and standing, and actively move more often
• Seniors can focus on balance exercises, posture awareness, and low-impact activities
• Active Parents can stay strong and flexible: regularly exercise, practice good body mechanics, and wear proper footwear
• Athletes can make sure they are balancing their conditioning with activities that keep their muscles and joints running smoothly. They also must include proper rest intervals to avoid overuse injuries

Regularly exercise and stretch

• Strengthen your core, legs, and arms for better stability and mobility
• Incorporate regular stretching to improve flexibility

Pay attention to early warning signs

• Localized pain, stiffness, or swelling during specific movements
• Persistent muscle tightness or decreased range of motion
• Pain after rest, difficulty walking, or joint swelling

By addressing these symptoms early and practicing proper care, you can recover faster and avoid long term complications.

Think a strain or sprain is slowing you down?

Whether you’re dealing with sharp pain, swelling, or limited mobility, we’re here to help you get back to life.

Our highly skilled chiropractors in Aptos specialize in treating injuries and supporting long term recovery.

You can easily schedule your appointment online to feel better faster. 

Working with your hands, typing at a computer, or simply getting dressed all become incredibly difficult when you can't easily use your wrist.

Your wrist health plays a crucial role in keeping you active and independent.

When wrist instability sets in, even the simplest tasks can become frustrating or painful. Left untreated, this condition can lead to chronic pain, reduced strength, and long-term disability.

Chiropractic care can make a big difference for an unstable wrist.

By relieving pain, restoring strength, and stabilizing your wrist, chiropractic can get you back to living your life with ease.

Who experiences wrist instability?

Anyone can experience wrist instability, but we see it more with certain demographic groups. 

Trade professionals can suffer from a limited ability to work.

When you work with your hands, wrist instability has a detrimental impact. 

The deep, aching discomfort worsens with every lift or grip. Holding tools feels impossible. 

With treatment, you can confidently return to work without the constant fear of dropping tools or making mistakes.

For tech workers, productivity can erode over time.

Wrist instability is a creeping condition for tech workers. 

Pain can flare up after hours of typing. You lose some ability to meet deadlines or keep up with the demands of your job. Stress builds as you feel stuck in a cycle of pain.

With treatment, we can ease your pain and stabilize your wrist, so you can focus on your work without distraction.

Older people can be robbed of independence.

Painful, unstable wrists make daily tasks like cooking, dressing, and personal care overwhelming. 

Even simple activities like gardening, pruning, pulling weeds, walking the dog, or reaching for a cup of coffee can become difficult and painful. 

Loss of function can lead to a greater reliance on others, which often comes with emotional distress and a fear of becoming a burden.

Treatment can help you regain the strength and stability to care for yourself. 

What are the symptoms of wrist instability?

If your wrist is unstable, you might notice pain or discomfort when you try to grip, lift, or push something.

Swelling, weakness, or even a clicking or popping sound in your wrist might follow. You could feel like your wrist is about to give out.

Completing tasks that require strength and dexterity become very difficult with wrist instability.

What causes wrist instability?

Wrist instability often comes from overstretched ligaments in your wrist.

Your scapholunate ligament or TFCC can become overstretched or weakened from repetitive use. 

Over-stretched ligaments can also come from a traumatic injury, like a fall, or being pulled/yanked by a dog bolting while you are holding the leash.

Wrist instability often worsens without treatment.

Over time, repeating injurious motions can lead to arthritis or cartilage breakdown. These conditions make your wrist pain and instability even worse. 

How do chiropractors diagnose wrist instability?

When you come in with a wrist issue, our first priority is to figure out the cause.

Usually we start by examining your wrist. We'll move it through different motions like flexing, extending, and rotating. Through these movements, we'll check for swelling, tenderness and popping.

We'll also likely use hands-on palpation to feel how your muscles, ligaments, and bones are working together—or not working together.

If needed, we’ll perform specific orthopedic tests to stress the structures in your wrist. These tests help us identify which wrist structures might be causing your symptoms.

We may notice signs of severe ligament damage or arthritis and recommend imaging. Sometimes, a referral to a specialist may be necessary. 

How do chiropractors treat wrist instability?

The treatments we prescribe will depend on what’s causing your wrist instability. 

Some of the options we may include in your care plan are:

• Myofascial Release: Eases tight, overworked wrist muscles
• IASTM (“Blading”): Scraping tools that ease tension and improve mobility
• Chiropractic Adjustments: Hands-on and or/activator adjustments for precise and safe alignment
• RockTape: Supportive taping to stabilize your wrist and reduce strain
• E-Stim and Ultrasound Therapy: Reducing pain and inflammation in the affected area
• Gentle Massage: Particularly effective for older adults with arthritis to soothe stiff joints and improve comfort

How can I keep my wrist from becoming unstable again?

Maintaining good habits after treatment is essential to keep your wrists strong and stable.

Some of the ways you can support your wrist long-term include:

• Avoid overuse: Limit repetitive wrist motions. Typing, heavy lifting, or certain sports can aggravate wrist issues. Find ways to take breaks or modify your movements to avoid overuse
• Set up an ergonomic workspace: Make sure your keyboard and mouse keep your wrists in a neutral position
• Do stretching and strengthening exercises: Make stretching and strengthening your wrists and forearms part of your routine. Watch Dr. Goldi perform the wrist exercise routine here
• Use wrist support devices: Wear a wrist guard or splint during activities that put strain on your wrists
• Apply home treatments: Alternate ice and heat to reduce inflammation and promote healing when needed
• Follow a supportive diet: Include anti-inflammatory foods rich in Omega-3s, collagen, Vitamin C, and magnesium. Consider supplements like Magnesium Glycinate
• Self-massage with the right products: We often recommend topical CBD creams
• Get preventative care: regular chiropractic care can help keep your wrist strong and stable

Be proactive about your wrist health.

Watch for early warning signs like :

• pain that worsens with activity
• clicking or popping sounds
• reduced grip strength
• feelings of instability

Recognizing these signs early and seeking care can help you avoid bigger issues down the line. 

What happens if I don't get treatment for wrist instability?

Ignoring wrist instability can lead to serious, long-term problems.

Here’s what can happen if you delay treatment:

• Increasing pain, discomfort, and dysfunction: Chronic pain, repetitive strain injuries, and degenerative joint disease can develop or worsen
• Increased injury risk: Instability can lead to accidents, such as dropping objects
• Further damage: Overcompensating with other muscles causes imbalance and can lead to more pain, dysfunction and injury
• Diminished quality of life: Over time, untreated wrist instability can reduce your mobility, independence, and ability to work effectively
• Diminished mental health: Ongoing pain can cause heightened anxiety, fear of further injury, and loss of a sense of independence

When is wrist instability urgent?

There are times when your symptoms require immediate attention.

Watch for these urgent signs:

• Severe pain: Especially if it disrupts sleep or daily activities
• Reduced grip strength: Struggling to hold onto objects or tools
• Daily struggles: Dropping items, visible swelling, or significant pain with movement

If you notice these issues, it’s time to make an appointment with a healthcare provider. Early intervention can prevent worsening symptoms and restore wrist function.

Think wrist instability may be holding you back?

Whether you’re dealing with pain, weakness, or limited mobility, we’re here to help. Our experienced chiropractors in Aptos are just a click away.

Schedule your appointment online to take the first step toward stronger, healthier wrists.

A condition like hip instability takes away many of your basic functions. Chiropractic can help. 

With chiropractic care, you can regain your stability. You can move with confidence again. With proper treatment, you can stay active and enjoy life without fearing pain and dysfunction.

Hip Instability has quite a few causes. 

Hip instability can happen for many reasons, including: injuries and too much time spent sitting. Any lifestyle that causes muscle weakness or imbalance over time can cause hip instability. 

In some cases, the shape of your hip joint, or even changes from pregnancy can lead to symptoms of hip instability. 

We recently had a 90-year-old patient who came to us with significant weakness and pain in his hips. 

He had difficulty transitioning from sitting to standing, and his gait was unsteady. He walked with a noticeable shuffle and sway. 

His hip muscles were visibly smaller and weaker, making it hard for him to perform basic tasks like dressing or moving around his home. Having to rely on his partner for daily activities, he felt less confident from his lack of independence.

The symptoms of hip instability are dependent on the source of your hip dysfunction.

With hip instability, you might feel pain in the front, back, or side of your hip. 

Pain in the front of your hip is often linked to tight or overworked hip flexors, like the psoas muscle. 

Pain in the back of your hip could be your hamstrings or glute muscles struggling to do their job. 

Pain on the side of your hip often involves the IT band or smaller stabilizing muscles like the gluteus medius. 

How do chiropractors diagnose hip instability?

For our patient mentioned earlier, we looked for causes of his specific hip pain and weakness. 

We carefully assessed his ability to move and tested the strength of the muscles around his hips. 

We noticed that his hip muscles were weak and not firing properly. This weakness contributed to his instability and pain. 

Once we identified the specific areas causing his discomfort, we created a plan to help him regain strength and mobility.

Diagnosis of hip issues includes testing movement, strength, and stability. 

To figure out if hip instability is causing your problem, we start by looking at how you move. We'll also test the strength of the muscles around your hips. 

We’ll ask you to perform simple movements: bending, lifting, or rotating your leg. This helps us see where you might feel pain or stiffness. 

Next, we’ll test the muscles that support your hips—like your glutes, hip flexors, and hamstrings—to check for weakness or imbalances. 

We’ll also gently move your hip joint to feel for any snapping, clicking, or areas of tightness. 

If needed, we may recommend imaging like X-rays or MRIs to help us get a clearer picture, especially if your hip instability is severe or long-standing.

How do chiropractors diagnose hip instability?

For our older patient, we concluded that his hip instability was from muscle weakness and joint imbalances. 

We found that his hip muscles weren’t engaging properly, and his range of motion was limited. This explained his difficulty standing and walking. 

We developed his treatment plan to reduce his pain, increase his range of motion, and increase his strength.

Depending on the cause of your hip instability, we may use a combination of treatments to restore strength, stability, and proper movement. These could include:

• Chiropractic adjustments
• Soft tissue mobilization
• Activator adjustments
• Flexion-distraction therapy
• Kinesiotaping
• Pelvic blocking
• Progressive physical therapy exercises focused on stretching, mobilizing, and strengthening the affected areas

How does chiropractic work for hip instability?

After starting treatment, our older patient experienced significant improvements in his mobility and quality of life. 

Over time, he:

• Regained the ability to stand up and walk more confidently
• Experienced less pain and better stability
• Found daily activities, like getting dressed or moving around his home, manageable again
• Felt more independent and optimistic

His partner even shared with us how much happier and easier life became for both of them.

How well chiropractic works for you can depend on various factors, including the cause of your hip instability. When your needs are greater than the scope of our practice, we’re happy to refer you to other healthcare professionals we like and trust.

What’s the best self-care for hip instability?

Your long term wellness as a patient will come from taking care of your hips during and after treatment—it’s about creating habits that keep you moving well and feeling strong. 

Some new habits you may be advised to develop include:

• Committing to regular strength and conditioning exercises to maintain hip stability
• Adjusting your sitting or working posture to reduce strain
• Using an SI belt for stability
• Applying CBD topicals for pain relief
• Scheduling routine chiropractic care, weekly or bi-weekly, to keep your hips aligned

It’s also good to pay attention to early warning signs.

Pain, clicking, or difficulty balancing could mean you need to seek treatment before your life is radically affected. It’s always best to address small issues before they become big problems.

What happens if you don’t seek treatment for hip instability?

Problems that could develop over time include:

• Further degeneration of the joint capsule in your hip, restricting your movement even more
• Reduced mobility, making everyday tasks and activities harder 
• Increased friction in your hip joint, causing snapping sounds and sharp pain
• Impingement of tendons and ligaments, as they lose the space they need to move and function properly

Without treatment, these problems can build up, leading to chronic pain, a lower quality of life, and an increased risk of severe joint damage or injury.

When is it urgent to get care for hip problems?

There are signs that you should try to get help with your hips as soon as possible. 

These include:

• Difficulty moving your leg in a flexed, extended, or rotated position
• Everyday tasks, like bending down to pick something up or putting on pants or socks feels very difficult
• Snapping or clicking sounds in your hip joint become persistent and noticeable with every movement

If you’re experiencing these symptoms, it’s important to seek care immediately to prevent further damage and get back to moving comfortably.

Having problems with your hips?

If you’re experiencing symptoms of hip instability, don’t wait to get the care you need. 

Our team of skilled chiropractors in Aptos is here to help you regain strength, stability, and confidence in your movements. 

You can easily schedule your appointment online at this link. 

Learn more about hip conditions that chiropractors treat.

Read Hip Pain and Chiropractic Care

We’re excited about having Madison in our office. She shares one of our core beliefs when it comes to patient care: that the human-to-human relationship is critical to healing, feeling good, and thriving.

Madison wants to help her patients heal through human connection. 

"It is so important for patients to feel like they have someone on their side, someone who cares for them and wants to see them feel better. 

“I love seeing patients flourish after getting the care they need. Hearing about the little wins—mental, physical, and occupational—brings me joy.”

She chose a career in chiropractic because it provides that connection.

“I shadowed medical doctors and physician assistants for years. I saw how detached modern healthcare can be. I decided manual therapy would be more fulfilling and healing for my future patients, and for myself.

“Dr. Goldi’s approach to patient care is truly admirable—she treats everyone like family, showing deep empathy and making genuine connections. I find it so inspiring."

In 2024, Madison volunteered at a chiropractic clinic in Mexico. 

“When I was volunteering in Mexico, I treated a man who had numbness and tingling in his hand for over 10 years. He had never been to a chiropractor before. 

“After one manual cervical adjustment, he had over 90% improvement in symptoms by the next day. While this isn’t the case for everyone, it was amazing to see such a drastic improvement after years of suffering.”

For Madison, managing pain with chiropractic is personal.

Madison has enjoyed the healing and balancing effects of chiropractic as a patient, as well as a practitioner. 

She especially appreciates chiropractic's ability to treat headaches:

"I have suffered from debilitating chronic tension headaches for most of my life. Getting regular chiropractic care has changed my life. I went from having headaches 3-4x per week to less than one per month. "

Madison has a human-focused educational and professional background.

Madison earned her B.S. in Kinesiology from the University of Illinois at Urbana-Champaign. 

She's completed other wellness-focused certifications as well: Myofascial Decompression Cup Therapy and Registered Yoga Instructor. 

Currently Madison is pursuing her Doctorate of Chiropractic from Life Chiropractic College West. 

Madison has worked in the healthcare and wellness industry for the last 10 years. Her experience includes dental office receptionist, yoga instructor, and family therapy content creator. 

Outside of the clinic, Madison is passionate about yoga, hiking, and plant care. 

Madison has been practicing yoga for over 14 years and finds it to be a great way to care for both her body and her mind. 

Madison also enjoys caring for her many plants, which she says provides a sense of purpose and parallels the human wellness journey.

We’re excited to welcome Madison to Golden Chiropractic. 

Her commitment to patient care and passion for natural healing align perfectly with our values. We’re looking forward to seeing the positive impact she’ll have on our patients and on our community.

Shoulder instability is frustrating, especially when there's no clear cause for it. 

Shoulder instability could be from a recent injury. It could also be from repetitive stress that has been building up over time. 

No matter the cause, shoulder instability can drastically impact your daily life, but chiropractic can help.

What are the symptoms of shoulder instability?

Shoulder instability can manifest as pain, discomfort, and an inability to do everyday activities with ease.

Common symptoms of chronic shoulder instability include:

• Recurrent shoulder dislocations
• Multiple experiences of “your shoulder giving out”
• Feeling like your shoulder is loose, slipping in and out of the joint, or just hanging there
• Extreme pain (less common)

What causes shoulder instability?

Shoulder instability usually happens when the tissue around your shoulder joint gets stretched, torn, or comes loose. 

Shoulder instability is an imbalance or weakness in your shoulder joint, particularly your shoulder girdle, which provides stability and supports the movements of your arm.

Your shoulder girdle is a complex system. It includes the labrum (a type of cartilage holding things together), scapula (shoulder blade), clavicle (collarbone), and the tendons of your rotator cuff muscles. 

When these structures are injured and/or aren't functioning properly, the ball of your shoulder joint can move out of the socket, either completely or partially. 

If your shoulder keeps slipping out of place over and over, we call it chronic shoulder instability.

Shoulder instability can come from a car accident.

A 55-year-old female patient recently came to us for extreme pain in her right shoulder. She had just been in a motor vehicle accident three days prior. 

Her elbows had been locked in extension while holding the steering wheel when the impact occurred. 

Understandably, she was scared and frustrated. She was unsure of why her shoulder hurt so much, because there was no visible evidence of a fracture on her X-rays.

Shoulder instability can come from a FOOSH.

Another patient, an 18-year-old male bicyclist, came in after a fall off his bike. He had fallen on his outstretched hand (also known as FOOSH). 

He was unable to move his shoulder without significant pain. He was even struggling to take his shirt off.

How do chiropractors diagnose shoulder instability?

We first take a detailed patient history, considering factors like your age, overall health, and lifestyle. 

We'll likely ask you about the nature of your pain—is it sharp or dull? Constant or intermittent? Does it radiate to other areas?

We generally assess your ability to move through all active ranges of motion. We'll look at your ability to flex, extend, stretch out, and rotate.

We may perform specific orthopedic tests. The Apprehension Test, Load-Shift Test, and Sulcus Test help us identify instability in your shoulder.

How do chiropractors treat shoulder instability?

The treatment options we choose for your shoulder instability will depend on its root causes. Your treatment plan could include:

• Adjustments to help realign and stabilize your shoulder, and reduce mechanical stress
• Soft tissue therapies like massage, myofascial release, or trigger point therapy to relieve muscle tightness and correct imbalances
• Targeted exercises to build shoulder joint strength and endurance. These exercises can help prevent future dislocations or subluxations, too
• Guidance on proper body mechanics, stretching, and modifications to promote healing and avoid further injury

How long does it take for chiropractic to fix shoulder instability?

Recovery from shoulder instability varies. Your progress will depend on the severity of your condition and your overall health. There are generally four phases that most patients move through:

• Acute Phase (First 2 Weeks): The focus is on reducing pain and inflammation. We may recommend: rest, ice, and shoulder immobilization with a sling. We may also recommend gentle myofascial work
• Subacute Phase (Weeks 2-6): As your pain begins to subside, we'll work on regaining your range of motion with gentle exercises. You may also begin chiropractic treatment or physical therapy during this phase
• Recovery Phase (Week 6 to 3 Months): This is when you should experience significant improvement in pain and stability. That's when we'll introduce progressive strengthening exercises and functional training
• Strengthening Phase (Months 3-6): At this point, you should be ready for advanced strengthening exercises and sport-specific rehab

What's the best self-care for shoulder instability?

Avoiding aggravating activities and strengthening your shoulder muscles helps prevent shoulder instability. That often means making modifications to your routines.

For example, an avid weightlifter would need to substitute bench presses with incline or decline presses. They may also have to use a crossover pulley to reduce the strain on their shoulder.

No matter your favorite activity, we can often help you learn to keep doing activities you love with slight modifications. 

With careful management and chiropractic support, you can regain shoulder stability and reduce pain, returning to your daily activities with confidence.

Are you struggling with shoulder pain?

Schedule an online appointment with our highly-rated chiropractors in Aptos. We can help identify the cause of your shoulder pain and develop a treatment plan that gets you back into life, pain-free.

With nerve compression, you feel sharp, shooting pain radiate from your lower back into your buttocks, legs, or feet.

Nerve compression makes you avoid activities that aggravate your symptoms. You may find yourself constantly shifting your position, unable to get comfortable. 

Chronic nerve compression is exhausting, and frustrating. But you don't have to struggle to manage your condition. 

Chiropractic and lifestyle changes can make your life enjoyable again.

What causes nerve compression?

Nerve compression occurs when a nerve root in your low back gets pinched or irritated.

This nerve root exits your spinal column and travels to other parts of your body. When it becomes compressed, it leads to pain and other symptoms along its pathway.

Which back conditions can cause nerve compression?

Spinal degeneration from aging, herniated discs, or spinal stenosis can cause nerve compression. 

Sciatica is also a form of nerve compression.

Your sciatic nerve connects your spinal cord to your lower leg and feet muscles. It also connects your hamstring to the outside of your thigh.

Desk jobs, binge watching, and long commutes can all cause sciatica by compressing your sciatic nerve.

What are the symptoms of nerve compression?

Nerve compression tends to manifest as sharp, shooting pain radiating from your lower back into your buttocks, legs, or feet. You might also experience:

• Tingling or numbness in the affected areas
• Muscle weakness in your legs or feet
• Difficulty standing or walking for long periods
• A constant need to avoid positions that trigger pain

Nerve compression symptoms can come from specific nerve roots.

Part of your diagnosis could be figuring out which nerve root is compressed. It could be your:

• L4 spinal nerve root: Exits just below the L4 vertebra and travels down your inner leg into your first toe
• L5 spinal nerve root: Exits just below the L5 vertebra and travels down your outer leg. This nerve root supplies sensation to your outer four toes
• S1 spinal nerve root: Exits through the first spinal foramina of your sacrum. This nerve joins your sciatic nerve and affects the buttock, thigh, and calf

How do chiropractors diagnose nerve compression?

Diagnosing nerve compression begins with taking a thorough patient history. We'll also likely conduct a series of orthopedic tests.

During your exam, we’ll assess your range of motion and perform tests to see if certain movements cause your symptoms.

By pinpointing positions that cause numbness, tingling, or pain, we figure out your symptom's source.

How does chiropractic help with nerve compression?

Our primary goal is to reduce pressure on your affected nerve. Your treatment may include:

• Spinal adjustments to relieve pressure on the compressed nerve and improve spinal alignment
• Therapeutic exercises to strengthen the muscles supporting your spine and improve your flexibility
• Stretching and nerve gliding techniques to increase your mobility and reduce nerve irritation
• Lifestyle recommendations to help avoid positions and activities that make your symptoms worse

How long does it take for chiropractic to work on nerve compression?

Patients with consistent chiropractic care and lifestyle changes see improvement over several weeks.

The duration of your treatment will depend on the severity of your symptoms, and how long you’ve been experiencing them.

What is the best self-care for nerve compression?

Staying out of pain and healing means taking good care of yourself. Effective self-care for nerve compression includes:

• Posture awareness: Maintain a neutral spine and avoid positions that put pressure on your lower back
• Regular exercise: Engage in activities that strengthen your core and lower back muscles
• Proper ergonomics: Adjust your workspace to reduce strain on your back
• Healthy lifestyle choices: Ensure you get enough sleep, maintain a healthy weight, and focus on proper nutrition

Are you experiencing nerve pain in your lower back?

If you're dealing with nerve compression symptoms, we encourage you to visit our chiropractic office in Aptos. Schedule an online appointment today. With the right treatment plan, our highly-rated chiropractors can help reduce your pain and improve your quality of life.

Want to learn more about conditions affecting your lower back?

Read our blog post on chiropractic for common low back conditions.

From a mental health perspective, running helps reduce stress. By releasing endorphins, running can also ease symptoms of anxiety and depression. 

Physically, running helps improve your cardiovascular health and increase your muscle tone. It's also helpful for weight management. 

Dr. Joe has experienced running's benefits firsthand:

"As a former swimmer, I initially used running to get in shape for hiking and backpacking. Over time, running became more than just exercise; it became a vital part of my life. Running has helped me lose over 40 pounds and significantly improved my mood and mental resilience."

Sadly, running often comes with injuries.

Being sidelined due to an injury can be really frustrating. Many of our athletic patients feel disappointment, anger, and a bit helpless when they are injured. 

As someone who has dealt with shin splints and an ankle sprain, Dr. Joe understands how hard it can be to maintain a positive attitude when your body doesn’t cooperate. We encourage our patients to acknowledge these feelings, and then turn their focus to recovery and prevention.

We frequently see patients with running-related injuries. 

We not only treat these injuries, but also educate our patients on prevention strategies. Proper warm-up routines, proper post-running stretching, strength training, and appropriate footwear all reduce the risk of injury. 

Dr. Joe has a personal running and injury management strategy.

"My injuries have taught me valuable lessons about the importance of listening to my body and incorporating rest days into my routine. 

I have learned to manage my running schedule by balancing intensity with recovery. Running more than four days a week often leads to full-body soreness, so I prioritize rest and cross-training to avoid overtraining." 

Dr. Goldi helps Dr. Joe keep running, too. 

Knowing that regular adjustments help prevent athletic injuries, Dr. Joe receives treatment regularly from Dr. Goldi.

"Treating Dr. Joe for his running-related low back pain has been rewarding. Adjustments during his training for the San Francisco Half Marathon were instrumental in keeping him on track."

Here's how you can prevent common running injuries. 

Below are the most common running-related injuries we see in our office, and a few tips for avoiding these injuries.

Runner's Knee (Patellofemoral Pain Syndrome) 

Symptoms: Pain around the kneecap, especially during activities like walking, running, or climbing stairs.

Anatomy Involved: This condition often arises from overuse or misalignment, affecting the area in front of the knee.

Prevention: 

• Incorporate foam rolling before and after runs
• Do strengthening exercises like clamshells and standing fire hydrants with resistance bands to improve the surrounding musculature: including the quads, glutes, and hamstrings

Shin Splints (Medial Tibial Stress Syndrome) 

Symptoms: Pain along the inner edge of the shinbone, often due to overuse or improper footwear

Anatomy Involved: This condition is linked to stress on the shinbone and connective tissues, leading to inflammation.

Prevention: 

• Be mindful of running surfaces. Avoid hard surfaces like concrete, which is 2.5 times harder than asphalt, to help relieve pressure on the shins and meniscus 
• Emphasize internal rotation of the tibia
• Wear proper footwear 

Achilles Tendinitis   

Symptoms: Inflammation and pain in the Achilles tendon, usually resulting from excessive stress or overuse.

Anatomy Involved: The Achilles tendon connects the calf muscles to the heel bone and can become strained with improper running mechanics.

Prevention: 

• Ensure a proper heel strike when running to avoid overworking the Achilles/Gastrocnemius 
• Avoid running on soft surfaces like sand unless it's flat and hard-packed
• Replace shoes every 450-500 miles, alternate between pairs, and choose shoes with a solid heel and adequate toe box space

IT Band Syndrome 

Symptoms: Pain on the outer side of the knee caused by the iliotibial band rubbing against the knee joint.

Anatomy Involved: The IT band is a thick band of tissue running along the outside of the thigh, and overuse can lead to inflammation and pain.

Prevention: 

• Gradually increase mileage and intensity to avoid sudden overuse 
• Incorporate strength training to support the IT band and surrounding muscles

Plantar Fasciitis

Symptoms: Heel pain due to inflammation of the plantar fascia, often from excessive running or poor arch support.

Anatomy Involved: The plantar fascia is a thick band of tissue running along the bottom of the foot, connecting the heel to the toes.

Prevention:

• Rehab intrinsic foot muscles with exercises like Janda short foot exercises and rolling out the plantar surface with a frozen water bottle 
• Ensure proper arch support and engage in low-impact cross-training activities to reduce repetitive stress

Having pain you suspect is from a running injury?

If you’re injured, experiencing pain, or not seeing improvement with self-care, it may be time to seek help. 

Our team of chiropractors in Aptos have a lot of experience treating running injuries. With a tailored treatment plan, we’ll get you back to running sooner than you think. 

Book an appointment online to begin your recovery. Pain-free running begins with the right support and knowledgeable healthcare professionals.

Want to learn more about running injury prevention?

Download our Trail Running Injury Prevention Guide

Need a good warm up to help you prevent running injuries? 

Do this 5-Minute Warm-Up for Injury Prevention 

If you’re commuting long distances for work, and/or working in an office with a poor ergonomic setup, Lower Cross Syndrome could be the cause of your lower back and hip pain. 

We also see LCS in other groups, like new moms that frequently slouch over their baby, runners, and cyclists.

LCS comes from strengthening, tightening, and weakening muscle groups in ways that create an imbalance in your musculoskeletal system.

How does your lifestyle contribute to Lower Cross Syndrome?

LCS can be caused by any habitual or regular activity that encourages: 

• Tightened hip flexors (muscles at the front of your thigh)
• Tightened lower back extensors (muscles at your lower back)
• Weakened abdominal(stomach) muscles
• Weakened gluteal (butt) muscles

LCS stems from a postural imbalance. Tight hip flexors and lower back extensors, paired with weak abdominal and gluteal muscles create a "cross" pattern of dysfunction, leading to pain and discomfort. 

Common lifestyle factors contributing to LCS include:

• Sitting for long periods with poor posture
• Incorrect ergonomic setups at work or home
• Prolonged commuting
• Constantly slouching over a baby for feeding, holding, and carrying
• Overtraining the hip flexors in sports like running
• Spending a lot of time in hip flexion in sports like cycling

Holding a prolonged posture doing any of the above can lead to postural imbalances like:

• Increased lumbar lordosis (exaggerated lower back arch)
• Anterior pelvic tilt (forward tilting of the pelvis)
• Weakened abdominals
• Weakened gluteal muscles

What are the symptoms of Lower Cross Syndrome?

Our patients will commonly experience pain in their lower back, as well as in the front of their body at the hips.

Patients may also feel instability in their pelvis, or like their posture is unbalanced.

Common symptoms of LCS include:

• Lower back pain
• Hip pain and tightness
• Difficulty standing or walking for long periods
• Restricted range of motion in the hips and lower back
• Feelings of instability in the pelvis
• Exaggerated lower back arch (lumbar lordosis)
• Forward tilting pelvis

These symptoms tend to interfere with daily activities. Chronic pain can be incredibly stressful, and managing appointments with various healthcare providers often adds to the emotional burden.

Living with the chronic pain of LCS can lead to frustration, anxiety, depression, fear, and anger. That's why it’s good to seek treatment.

How do chiropractors diagnose Lower Cross Syndrome?

Diagnosing LCS typically involves taking a detailed patient history and conducting a postural assessment. Key diagnostic tools include:

• Noting a history of prolonged sitting or poor ergonomic practices
• Observation of visible anterior pelvic tilt and increased lumbar lordosis
• Muscle strength tests revealing weak gluteal and abdominal muscles
• Palpation of the lumbar extensors and hip flexors to reveal tightness

In most cases, extensive imaging is unnecessary, though we may recommend X-rays or other tests to rule out other conditions.

How does chiropractic help with Lower Cross Syndrome?

Chiropractic care addresses muscle imbalances and areas of weakness. 

Techniques such as myofascial release, blading, and manual adjustments can help alleviate symptoms. 

Early intervention and consistent treatments prevent the progression of LCS, and education on ergonomic work setups further supports recovery.

How do chiropractors treat Lower Cross Syndrome?

Treatment often involves:

• Mobilization and stretching to relieve tightness in your hip flexors and lower back
• Strengthening exercises focused on the abdominal and gluteal muscles, often using resistance bands and free weights
• Myofascial release and manual adjustments to address muscle imbalances and improve range of motion
• Ergonomic modification guidance to set up your workspace to reduce strain

How long does it take for chiropractic to work on Lower Cross Syndrome?

For most patients, we typically see significant improvement in 4-6 visits. 

Your continued success relies on making the recommended ergonomic modifications and performing your home exercises consistently. 

The best treatment results come from a combination of professional care and your commitment to maintaining proper habits and posture.

What is the best self-care for Lower Cross Syndrome?

Effective self-care for LCS includes:

• Practicing postural awareness: Maintain a neutral spine
• Avoiding prolonged sitting or standing: Switch between sitting and standing throughout the day
• Using a proper work chair with lumbar support
• Wearing proper footwear: Shoes with the right insoles support your lower extremity 
• Getting regular exercise: Especially targeting your abdominal and gluteal muscles to prevent imbalances
• Practicing a healthy lifestyle: Get adequate sleep, focus on proper nutrition, and maintain a healthy weight

Are you experiencing lower back and hip pain?

If you're experiencing the symptoms of LCS, we encourage you to visit our office in Aptos. Schedule an online appointment today. 

With the right personalized treatment plan, our chiropractors will help reduce your pain and improve your quality of life.

Want to learn more about the conditions that affect your lower back and hips?

Read Hip Pain and Chiropractic Care and Chiropractic for Common Low Back Conditions

Upper Cross Syndrome is a postural condition, due primarily to repetitive, improper ergonomics. If your job requires long hours at a desk, and you're too busy to focus on your posture, you could have "Silicon Valley Syndrome." 

UCS has other causes, too. Maybe you participate in a sport like cycling that encourages maintaining the same posture for long periods of time. Maybe you’re a commuter, hunching over your steering wheel for an hour or more a day. 

Regardless of the cause, UCS is a condition that disrupts your daily life, making you feel grumpy, limited, and frustrated. 

Chiropractic can help you get out of UCS pain and back to enjoying your daily life.  

How does your lifestyle contribute to Upper Cross Syndrome?

UCS involves muscle groups in your neck, shoulders, and upper back. Certain muscle groups become overly tight and overused, while other muscle groups become weak and inhibited. 

This imbalance creates a "cross" pattern of dysfunction, leading to pain and discomfort.

The most common lifestyle factor leading to UCS is sitting for long periods with poor posture. 

We recently had a female patient, a 35-year-old mother of two and an avid runner. She often found herself hunched over while tending to her children or working at her computer.

What are the symptoms of Upper Cross Syndrome?

Our runner mom's symptoms included increasing discomfort in her neck and shoulders. Her shoulders slumped forward and her head protruded. The strain in her neck and shoulders manifested as persistent headaches and stiffness.

Poor posture, along with the demands of her daily life, led to ever-increasing discomfort in her neck and shoulders. She also experienced a lot of emotional frustration. 

The physical strain of UCS also affected her running, and her ability to fully engage with her family. When she visited our office, we identified UCS as the root of her pain and discomfort.

When your pectoralis major and minor (chest muscles), upper trapezius (upper back), and levator scapulae (side neck) are tight, they pull your shoulders forward and push your head out. 

The above combined with weak neck flexors (the muscles responsible for bending your head forward), rhomboids (just below your neck in your back), and serratus anterior (cover the side of your ribcage) muscles make it hard to maintain good posture. 

This imbalance creates a "cross" pattern of overactive and underactive muscles. This cross pattern leads to poor posture and stress on your neck, shoulders, and upper back. 

Over time, this can cause chronic pain, discomfort, and reduced mobility. Many patients also experience headaches due to the increased neck tension.

Generally, symptoms of UCS can include:

• Headaches
• Neck pain
• Strain in the back of the neck
• Chest pain and tightness
• Upper back pain
• Shoulder pain
• Difficulty sitting, reading, watching television, or driving for long periods of time
• Restricted range of motion in the neck or shoulders

How do chiropractors diagnose Upper Cross Syndrome?

In our runner mom's case, with a thorough assessment, we pinpointed muscle imbalances in her neck, shoulders, and upper back.

For most patients, we diagnose UCS using patient history, postural assessment, range of motion testing, and muscle palpation.

Usually, UCS can be diagnosed without extensive imaging. However, it's possible that we'll recommend X-rays or other tests to rule out other conditions.

How do chiropractors treat Upper Cross Syndrome?

Our approach to treating UCS includes mobilization and stretching. 

We may perform adjustments to relieve tightness in the upper trapezius, pectoralis, and levator scapulae muscles.

We may also help to restore proper mobility through myofascial work, electric stim, heat/cold therapy, grade IV mobilization techniques and high velocity low amplitude adjustments. These treatments can help mitigate your pain while increasing your overall range of motion. 

For your self-care, we’ll likely focus on strengthening your deep neck flexors, rhomboids, and serratus anterior muscles with exercises using resistance bands and free weights. We’ll also likely help with home and work ergonomics to maximize effective postures.

How long does it take for chiropractic care to work on Upper Cross Syndrome?

Typically, we recommend 4-6 visits to achieve 70-80% improvement. A combination of in-office treatments, home exercises, and ergonomic modifications should give you lasting relief.

Our runner mom followed her treatment plan diligently. She kept her appointments, and added recommended stretches and strengthening exercises to her daily routine. She soon experienced significant reductions in neck and shoulder discomfort. Today she continues to enjoy her runs and family time.

Like our patient, you’ll get the best treatment results from consistent self-care: coming for your treatments, doing your exercises and making the recommended ergonomic modifications. 

What is the best self-care for Upper Cross Syndrome?

Being mindful of your posture throughout the day is crucial to keeping UCS in check. Keep your spine vertical and your head aligned over your spine. Alternate between sitting and standing. Ensure your work setup is ergonomically sound.

Incorporate our recommended stretches for your tight muscles and strengthen your weak ones. Focus on diaphragmatic breathing to reduce tension in your neck muscles.

Schedule consistent chiropractic care. When it comes to managing—and avoiding—pain, chiropractic is proven to reduce the use of pain medications, including opioids. 

Through a combination of stretching, strengthening, postural correction, and lifestyle modifications, your UCS symptoms can significantly improve. So will your musculoskeletal health and overall quality of life.

Are you experiencing neck and upper back pain?

If you're experiencing UCS symptoms, we encourage you to see our chiropractors in Aptos. Make an online appointment today. With the right treatment and lifestyle changes, you'll enjoy life more and hurt a lot less.

Want to learn more about the conditions that affect your neck?

Read Less Neck Pain for a Better Quality of Life on our healthcare blog. 

Your neck and back are definitely major players in your musculoskeletal health, but they aren't the only body parts that benefit from chiropractic care. 

You may be surprised by a few of the conditions that chiropractic helps. From headaches to foot pain, chiropractic care can treat most musculoskeletal issues.  

Some of the most common conditions we see in our Aptos office don't manifest in your neck or back, but begin elsewhere. That’s because:

Your musculoskeletal system runs through your whole body.

Most of the conditions we treat come from dysfunction within the system of your bones, muscles, and connective tissue. Throughout this network of bones, muscles, tendons, ligaments, joints and cartilage, you have nerves. It's these nerves that are sending signals to your brain that something's not right. 

When parts of your musculoskeletal system don't function properly, you can feel pain and discomfort.

Pain can happen anywhere there’s dysfunction in your musculoskeletal system. 

Chiropractic can help with many types of musculoskeletal dysfunction.

With a proper diagnosis, and the right treatment plan, chiropractic can help:

Relieve and fend off headaches

Tension headaches, migraine headaches, cluster headaches, and rebound headaches are all treatable with chiropractic. 

Chiropractic can prevent headaches from returning. It can also reduce their intensity, and shorten their duration.

Encourage healing from sports injuries

Chiropractic works for sports injuries by using a combination of treatments. Adjustments, corrective exercises, and soft tissue release are just a few. 

A swift and effective recovery is more likely when you get the right care.

Restore normal jaw function 

Temporomandibular Joint Dysfunction (TMJ) causes pain or clicking in your jaw. 

With the right chiropractic treatments, you can get your jaw back to normal.

Reduce Carpal Tunnel Syndrome symptoms

Carpal Tunnel Syndrome symptoms include pain, numbness, and tingling in the hands. 

Chiropractic treatments can reduce swelling for less pain and discomfort. 

Treat groin pain

Groin pain can be from strained or torn the muscles in your inner thigh or groin area.

Mid-back pain that also involves the groin could be a condition called Maignes Syndrome. Symptoms can be shooting pain, numbness, the inability to stand up, and tingling. 

Chiropractic care for groin pain can decrease inflammation and restore proper function.

Support healing for plantar fasciitis

Plantar fasciitis causes pain on the bottom of the foot and heel, often due to overuse. 

Chiropractic care for plantar fasciitis reduces tension and inflammation to support healing. 

Ease pregnancy-related pain

Many expectant mothers need prenatal chiropractic care to manage the pain and discomfort. 

Each stage of pregnancy brings its own uncomfortable symptoms. Prenatal techniques like the Webster Technique and Spinning Babies methods can help ease these discomforts. 

Chiropractic treatments during pregnancy can help support mom through low back, pelvic joint, and groin pain. It also balances mom's nervous system and pelvic structures.

Support proper hip function

A dysfunctional hip joint causes pain and discomfort. It also makes your day to day activities a lot more difficult. 

Chiropractic care for hip pain can help your hip move better, and address the source of your hip pain's root cause.

Calm and ease rib pain

Rib pain can come from many places in your rib cage. Vertebrae, cartilage, intercostal muscles, nerves, arteries, and veins are all in there. 

Rib pain treatments from a chiropractor can help calm down irritated nerves and muscles, and manage aches and pains.

Get your pelvis functioning again

Pelvic floor dysfunction is characterized by weakness, spasm, and/or pain. Symphysis Pubis Dysfunction severely limits your movement. 

Chiropractic care can help balance your pelvis and relieve your pain.

Relieve shoulder pain and restore shoulder function

Shoulder impingement causes pain, irritation, restrained movement, and inflammation. Shoulder tension from stress causes tight muscle fibers that pull and create pain and imbalance. 

Chiropractic can restore proper motion, relax tight tissue, and activate the parasympathetic nervous system to help your body relax. 

Stop and prevent neck pain

Neck pain can come from improper technology use, or carrying an oversized bag. Sometimes you get neck pain from the way you slept. 

Chiropractic treatment gives you neck pain relief and addresses the root causes.

Restore neck movement and reduce whiplash pain

Whiplash results from rapid back-and-forth head movement. It affects your bones, discs, ligaments, muscles, and nerves. 

Whiplash can be caused by car accidents, sports impacts, and even turning your head constantly between multiple screens.

Chiropractic treatment for whiplash can help restore your neck and shoulder mobility.

Of course, we often DO see back pain patients as well.

There are a few common back pain conditions that chiropractors help manage, offering long term relief and a higher quality of life. When it come to your back, chiropractic can:

Manage a herniated disc without drugs

A herniated disc causes shooting pain, numbness, and tingling. It's a condition that is often caused by improper lifting techniques. 

A chiropractor can provide pain relief from a herniated disc, and help manage the condition without drugs.

Address lower back pain’s root causes

Lower back pain is often caused by prolonged sitting, long hours of driving, or pregnancy. Poor computer work ergonomics, mattress issues, and driving posture can also cause low back pain. 

Proper diagnosis and chiropractic treatment for low back pain can help you regain comfort and move with more ease.

Relieve sciatica pain

Sciatica causes pain in the lower back and leg. The causes of sciatica include a sedentary lifestyle and poor ergonomics. 

Seeing a chiropractor for sciatica can help reduce your symptoms and help you live pain-free. 

Help manage scoliosis 

Scoliosis is a spinal condition where the spine curves abnormally. Scoliosis can cause ​​back pain, fatigue and postural changes.

Chiropractors can help with scoliosis by improving the alignment and balance of the spine, and possibly helping reduce the spinal curve’s progression.

Chiropractic care goes far beyond treating back pain.

As chiropractors we support your overall musculoskeletal health, addressing a wide range of conditions.

By targeting the root causes of your pain and dysfunction, we help your body's interconnected system of bones, muscles and nerves begin to work in harmony again. 

Our chiropractors in Aptos are dedicated to helping you get out of pain and back into life. If you’re feeling pain in your back, elbow, knee, head, or hand, we can probably help. Make your appointment online to begin helping your body get back to its ultimate state of health. 

Each stage—from carrying the extra weight during pregnancy to breastfeeding and caring for your little one—puts a strain on your body, especially your spine. 

Understanding and practicing proper ergonomics can profoundly impact your spinal health and overall well-being. This is why we're excited to share Episode 41 of the ChiroMom podcast. 

Dr. Goldi co-hosts the ChiroMom podcast with fellow chiropractor moms Dr. Sarah and Dr. Holly. These three chiromoms are passionate about helping moms stay out of pain. 

Episode 41 is packed with ergonomic tips specifically for moms. 

Pregnancy changes can cause postural issues.

Pregnancy is a time of rapid physical changes. 

As your belly and breasts grow, your center of gravity shifts, which can affect your posture dramatically. 

Your rib cage may expand, and even the size and arch of your feet can change. 

All these transformations require adjustments in how you carry yourself to maintain balance and avoid additional stress on your spine.

Post-pregnancy, everything is done differently.

The birth of your baby brings new challenges.

Daily activities like eating, working, and sleeping now include managing a tiny, fast-growing person.

Your new life will require modifications to protect your spine and posture. 

What Causes Postural Problems for Moms?

Weight shifts, hormonal changes, and improperly carrying weight all contribute to postural problems for moms.

Breast- and/or Chest-feeding

Both breastfeeding and chestfeeding can lead to shoulder, neck, and upper back pain if not done in the correct posture. 

In the podcast, we discuss how to select the right support pillows and adopt the best postures for you and your baby to minimize discomfort.

Caring for small children

The so-called “Mom posture”—characterized by rounded shoulders, a forward head position, and a frontward pelvic tilt—can become a painful and chronic issue. 

We offer tips on stretching, moving, and balancing your body to counteract the stress of day-long child care activities.

Improper bra fit for changing breasts and rib cages

As you move through different stages of motherhood, your bra size will change. This affects both your comfort and your spinal support. 

Our episode covers how to stay comfortable while maintaining adequate support for your breasts and spine.

Improper sleep posture

Proper sleep posture is crucial for your musculoskeletal health, yet difficult to achieve throughout pregnancy and into your child’s early years. 

The podcast discusses finding the best sleep positions, as well as using supports like wedges and pillows to enhance comfort and support for your hips.

Imbalanced child carrying

Frequent lifting and carrying of your child can cause back strain.

We discuss the importance of using the right baby carrier for safety and balance, which can make a significant difference in reducing your physical stress.

Motherhood shouldn’t be a painful experience.

If you're experiencing pain and discomfort, or just want to get ahead of potential mom-posture issues, make an online appointment with our chiropractors in Aptos.

We specialize in prenatal and postnatal chiropractic care for moms. 

Listen to Episode 41 - The ChiroMoms Talk Ergonomics for Moms on Apple Podcasts 

Or listen to Episode 41 now, right from this blog post:

When you deepen and slow down your breathing, you send a message to your brain to relax. Your brain then signals your muscles to loosen up and release tension. 

Belly breathing is one of my favorite techniques for relieving anxiety, stress, pain and tension. Not only is belly breathing great for feeling better right away, it's also good for building a healthy spine. 

Belly breathing for physical, mental AND spinal health: what experts say.

In 2010, an international study showed slow abdominal breathing reduced the “fight-or-flight” response. It showed that diaphragmatic breathing reduces stress, anxiety, anger, and inflammation by activating the relaxation response. 

Belly breathing has functional movement benefits, too. 

Doug Barsanti, of Reinvention Fitness talks about the functional benefits of belly breathing like this:

"You were born with a diaphragmatic breathing pattern (belly breathing) and used it to stabilize yourself before you could learn to roll over.

"As an adult, you CAN learn to breathe properly again, and that sets the stage for helping your body function the way it should.

"...if you want to protect yourself from back pain and get stronger, it's worth the effort to learn how to do this."

How does belly breathing work to support your spine?

Belly Breathing builds intra-abdominal pressure. It involves training your breathing pattern to create a cylinder of pressure in your abdomen. This protects your low back from excessive strain or injury. Belly breathing can improve the way you move and the way you feel over time.

How to belly breathe for mental and spinal health.

I like to think about belly breathing as a skill you can practice and expand upon. There's a beginning level, and a more advanced practice you can build up to. 

As you become more comfortable with this therapeutic form of breathing, you'll begin to feel, and move, better.

Belly breathing level 1

Lay on your back on the floor or on a mat. Bend your knees with your feet flat on the floor.

Place your hands on the front of your belly. Take 10 deep breaths, focusing on inflating your belly toward the ceiling. Keep your chest, neck, and shoulders relaxed and soft.

Move your hands to the sides of your waist and focus on inflating your abdomen outward into your hands for 5 to 10 breaths.

Focus on pressing your low back into the floor with each inflation of your abdomen. Visualize a cylinder filling with air in all directions.

Practice this technique until you feel comfortable and confident in your ability to create your cylinder of air.

Belly breathing level 2

Start with the steps above for 5 breaths.

Practice keeping your cylinder expanded, even during your exhale. Fill your abdomen with air, pushing out in all directions. Maintain this shape of your abdomen while you exhale.

Repeat for 15 to 20 breaths. Keep your chest, neck, and shoulders relaxed.

Are you dealing with ongoing aches and pains that just don't seem to go away?

While belly breathing is a powerful tool for managing back pain, you may need to address your pain’s root cause.

Our Aptos chiropractors can work with you to diagnose and treat the cause of your back pain.

Make an online appointment with us. We're here to help you feel better as soon as possible and get back into the life you love.

SI joint pain limits your mobility, disrupts your work (and play!), and takes you away from otherwise peaceful sleep. Fortunately, chiropractic care has helped many of our patients with SI joint pain live freely and fully again.

What causes SI joint pain?

Your SI joints are between the iliac bones and the sacrum, connecting your spine to your hips. These two joints give you support and stability. They also play a major role in walking and lifting.

When an SI joint is misaligned, the symptoms may affect your entire lower body. 

Most often, you’ll feel SI joint pain in your lower back and buttocks. 

Sometimes it moves to your hips and down your thighs. You can even feel it in your groin, or your feet! This is why SI joint pain is so often mistaken for sciatica. 

You could also feel pain on only one side of your lower back, or on both sides. 

Pain with prolonged standing and sitting is common. 

Life events can cause SI joint pain.

Even something as simple as an irregular walking pattern can prompt issues with your SI joint.

We’ve even seen SI joint pain in children. 

We have seen two children come in with a stuck SI joint. 

One child was 18 months old and had come home from daycare with a noticeable limp in his left leg. His parents called the daycare right away to see if he had fallen during his day—he had not. 

For several days he walked with a limp. There was no evidence of a fall and he is a very healthy child. His parents called their acupuncturist to see if she had any advice, and she referred them to us. 

We watched him limp and immediately zoned in on his SI joints. Upon further inspection, we noticed that his left SI joint was rocked back and very stuck. He was hardly getting any motion in the joint at all (no wonder the limp). 

We adjusted the child’s SI joint, set him back on the floor with toys, and began to watch him walk again. Immediately his gait had changed and he was no longer limping with the left leg.

Another child was an 8 year old girl that reported low back and right hip pain to her mother. She enjoys playing basketball during recess. She had fallen during one of her games and that is when her low back and hip began to bother her. 

She was seen by her pediatrician, who was unable to determine the cause of her pain. They referred her for an MRI to take a deeper look. Our little patient arrived at her MRI appointment and did her best to undergo the imaging, but the machine frightened her to the point she had to stop. Her mother decided to make an appointment with us to see if we could give a different perspective. 

We did a few orthopedic tests to test the integrity of the child’s SI joints. Sure enough, hers was stuck on the right side. We performed an adjustment, then asked her to start walking around. She looked at her mother and happily exclaimed “It's gone!” It hasn’t bothered her since.

How do chiropractors diagnose SI joint dysfunction? 

A thorough chiropractic examination can pinpoint if your SI joint is the source of your pain through various assessments of movement and palpation.

Sometimes, we’ll refer you for imaging tests to make sure your pain isn’t from other causes.

The SI joints can degenerate and become arthritic just like the joints of the spine. Those especially at risk for developing SI joint arthritis include those with an existing rheumatoid or psoriatic arthritis diagnosis.

How do chiropractors treat SI joint dysfunction?

Depending on your specific condition and health history, we may choose one (or more) of the following treatments as part of your plan:

• Chiropractic adjustments
• Soft tissue manipulations
• Massage therapy
• Exercises/stretches to help mobilize the SI joints

How long does it take for chiropractic to work for SI joint dysfunction?

Treatment lengths can vary depending on your specific condition and health history. Most patients see improvement within a few visits.

What is the best self-care for SI joint dysfunction?

Simple lifestyle adjustments can often work wonders. Adding ergonomic furniture and using proper lifting techniques will help support your musculoskeletal health overall, and help prevent recurrence of your pain. 

Coping strategies, like breathing techniques and gentle exercise, can ease your tension and your pain.

Worried you may have SI joint dysfunction?

If you are experiencing symptoms that point towards SI joint dysfunction, come see our chiropractors here in Aptos. We’re here to get you out of pain. You can easily schedule online.

SI joint pain doesn’t have to keep you away from the activities you love. 

We’ve had a lot of success helping our patients manage SI joint pain. We’ll determine the best treatment plan for you, and get you out of pain and back into life as soon as possible. 

Learn more about lower back and hip pain and the conditions that cause it.

Read Chiropractic for Common Low Back Conditions

Read Hip Pain and Chiropractic Care

These pregnancy-related conditions often lead to imbalance and significant discomfort. They can also lead to birthing difficulties like breech positioning if your baby can't move into the ideal position. 

Spinning Babies techniques help ease anxiety about your breech baby.

Having a baby in a breech position can cause significant stress and anxiety. The breech position introduces potential complications to the birthing process. Parents often worry about the health and safety of both the mother and the baby, and whether a cesarean section will be necessary.

When it comes to breech presentations, our primary goal is to help our pregnant patients prevent cesarean sections. That’s why our doctors have studied and practiced the Spinning Babies® method.

Dr. Goldi first took an interest in “Spinning Babies” when a close friend experienced the breech position. 

Dr. Goldi attempted to balance her friend’s pelvis and make adjustments, but wasn't successful in balancing the pelvis to allow the baby to turn. She decided to enroll in various courses related to pregnancy to expand her expertise in this area.

Dr. Goldi found the Spinning Babies®, Webster Technique, and Dynamic Body Balancing Craniosacral Unwinding trainings, and has since helped many pregnant patients with encouraging their baby to move into the ideal birth position.

Over time, Dr. Goldi mastered these gentler techniques for aligning and balancing the pelvis, and is now able to help babies “spin.”

What does it mean to help babies spin?

"Spinning Babies" is an approach that focuses on helping babies rotate naturally in and above the pelvis.

Instead of forcing things, "spinning" supports the baby's natural movement and rotation. Spinning babies focuses on facilitating, not manipulating, the baby's position.

How does the Spinning Babies method work? 

Spinning Babies® has three guiding principles to help your baby find a more beneficial birthing position:

• Balance: This principle ensures the comfort and effective functioning of pregnant bodies. The balance principle addresses:
  
  • Signs of misalignment
  • Issues with muscle tone
• Gravity: Let gravity do the work, gently
  
  • This natural force assists babies in settling into the right position
• Movement: Keeping the pelvis mobile and in balance. Supporting movement:
  
  • Allows your pelvis to open up optimally
  • Ensures a full range of motion across all four pelvic joints

What techniques help babies move into a better birthing position?

Depending on the what’s happening in your body to cause discomfort or breech position, we may use one or more of these Spinning Babies techniques:

The Jiggle Technique

Why you may need it:

You could need relaxation or enlivening of your:

• Lower back muscles
• Buttocks muscles
• Pelvic floor muscles
• Sacrum
• Hip joint

The benefits:

• Enhances the function of your muscles, ligaments, and joints
• Eases and supports your labor progress
• Promotes your sacral mobility
• Activates your parasympathetic nervous system to aid in rest and repair

How we do it:

• We'll jiggle for several minutes in the area where you need relaxation
• After your tissues soften and the area relaxes fully, we find a new spot and continue to jiggle until you're completely relaxed

Forward Leaning Inversion

Why you may need it:

• You are experiencing back pain, hip pain, or tailbone pain
• You need untwisting of ligaments to your lower uterus and cervix that may be wound up

The benefits:

• Creates space within your lower uterus
• Promotes alignment and balance in your supporting ligaments
• Supports a more comfortable and efficient labor process

How we do it:

We'll guide you through a series of motions that may include:

• Kneeling: We'll help you kneel on the edge of the exam table
• Inverting: With our guidance, you'll lean forward, lowering your upper body so that your head is positioned below your hips
• Breathing: Throughout the process, we'll remind you to take deep, calming breaths
• Swaying: At different points in the process, we may help you move your:
  
  • Legs in a gentle, side-to-side motion, similar to a mermaid's tail
  • Hips, if comfortable
  • Spine in gentle undulations

The Side Lying Release

Why you may need it:

• You are experiencing pain from a tight or twisted pelvic floor
• You need more pelvic mobility
• You’re experiencing muscle spasms

The benefits:

• Facilitates a more comfortable and spacious position for your baby
• Can lead to a smoother birthing process

How we do it:

With our support, you’ll go through these motions:

• Begin by lying on your side on the exam table
• Adjust your hip closer to the table's edge
• Straighten one leg, then gently lift the other, allowing it to hang
• Wait for the body to naturally adjust and relax
• Switch sides to ensure balance
• Finish with a brief walk around the clinic for comfort and alignment

We’ve seen babies move into a better birthing position by using these techniques in our clinic. While the breech position can bring about feelings of uncertainty, many people find hope for a natural birth experience once they learn and practice Spinning Babies’ techniques with our guidance.

Concerned about your baby’s position in the womb?

The anxiety of a breech baby, combined with the other pressures of pregnancy, can be an overwhelming experience. The good news is that Spinning Babies' techniques can help.

Schedule your online appointment to see one of our chiropractors specializing in pregnancy here in Aptos.

Want to learn more about chiropractic care throughout pregnancy?

At Golden Chiropractic we want you to have a safe and smooth birthing experience. That’s why our doctors are trained in various methods that help align and relax your pregnant body. 

If you want to learn more about how chiropractic care can help you during your pregnancy, start with this blog post. 

What are the causes of low back pain?

Your back is an amazing but complex structure:

• Your vertebrae stack up to form your spine, providing structure
• Wrapped around these bones are your back muscles, giving you strength and movement
• Your connective tissue—ligaments, tendons, and fascia—hold it all together, keeping everything in place
• In between each vertebra are your discs, acting as cushions to absorb shock
• Running through this whole system is your spinal cord, with spinal nerves branching out to transmit messages from your brain to the rest of your body

When you feel pain in your lower back, it could be dysfunction in any one (or more) of these anatomical structures.

Common conditions we see that lead to low back pain:

• “Pinched Nerve” aka Facet Syndrome:A sensation of sharp, shooting pain caused by pressure on a nerve
• “Throw Out Your Back”: Sudden spasms or strains, leaving you immobilized in pain
• Low Back Pain from Computer Use: Persistent aching due to prolonged sitting and bad posture
• Chronic Lower Back Pain: Persistent pain that lingers for months
• Herniated Disc: A damaged spinal disc causing pain in the nearby nerve
• Sciatica: Pain radiating along the sciatic nerve, which runs down one or both legs from the lower back
• Low Back Pain from Surfing: Strains resulting from repetitive movements and extended arching
• Pregnancy: A sore and fatigued back from the biomechanical stress of carrying the extra weight
• Lower Cross Syndrome: Lower back pain and hip discomfort resulting from an imbalance of overused and weakened muscles
• Nerve Compression: A nerve root in your low back gets pinched or irritated, causing sharp, shooting pain to radiate from your lower back into your buttocks, legs, or feet

Dr. Goldi has personal experience with low back pain.

With occasional flare-ups from a herniated disc, Dr. Goldi has faced the emotional and physical challenges of living with recurring low back pain. She learned a long time ago that neglecting preventative treatment leads to numbness, tingling, and immense frustration. That’s why she makes time for regular chiropractic adjustments, exercise, and other forms of self-care.

How do chiropractors treat back low pain?

Based on your diagnosis, we’ll make a personalized treatment plan.

Treatment for your lower back pain could include some of these techniques:

• Adjustments
• Heat
• E-stim
• Myofascial Cupping
• Craniosacral & Myofascial Unwinding
• Myofascial Blading
• Webster Technique

Sometimes we’ll determine that treating your condition is beyond the scope of our practice, and we’ll work with you to make sure you see the right specialist to help you achieve your best outcome.

Here’s what treatment and outcomes looked like for a few of our patients with low back pain:

"Injured my low back recently and went to see Dr. Goldi in extreme pain. After her top-notch care, I felt immense relief by night. On my next visit, I felt rejuvenated! Dr. Goldi didn't just fix the issue, she gave me exercises to prevent it in the future. Highly recommend her." – George M on Yelp.

"Dr. Goldi is exceptional. She listened compassionately to my concerns and advised an MRI to pinpoint the cause of my Sciatica. It turned out a bulged disc was responsible. While my treatment went beyond her practice, she took the time to guide me on next steps, suggesting specialists for further care. From start to finish, her kindness and expertise shone through. I wholeheartedly recommend her." – Mel A. on Yelp.

"Michaela is outstanding! Twice she pinpointed my back issues, offered clear explanations, and educated me on home care. When my problem wasn't about alignment, she honestly guided me to the right care. Highly recommend!" – Lauren G. on Yelp.

How do chiropractors diagnose the cause of low back pain?

We always begin by taking a comprehensive health history. After that, we may perform orthopedic tests, palpation, examine your skin, evaluate your nerves, and if necessary, refer you for imaging or specialist management.

How long does it take for chiropractic to work on low back pain?

The duration of chiropractic treatment varies. It really depends on the root cause of your low back pain. Acute conditions, like throwing out your back, might see quick resolutions. Chronic conditions, like chronic lower back pain, may require prolonged, ongoing pain management.

Are you struggling with low back pain?

If you're close to Aptos, come see us! Our chiropractors are trained in varied techniques and will ensure you get the best treatment to get you back into life. Schedule with Dr. Goldi or Dr. Michaela online.

We couldn't ask for a better fit for our practice.

We are so excited to work with Kyle, and here's why:

Like the rest of the Golden Chiro team, Kyle believes that patient care includes learning, laughter and growth.

Kyle has worked with people from all life stages and demographics, and he loves getting to know each patient who walks through the door. As Kyle says, “Each of us has unique gifts and experiences to share.”

Kyle loves creating a space for both clinical excellence, and authentic connection. He feels that, "working closely in a therapeutic setting is an easy way to really get to know someone."

For Kyle, massage is a time for a patient to let go.

Kyle believes massage is a fundamental healing art. It's a time for focus to move inward, for patients to process their feelings on many levels.

"So much of life demands our attention and energy," he says. Kyle happily provides patients with the space they need to get back in touch with themselves and their health.

Creating a feeling of safety is especially important to him because "massage is so intimate, we all deserve to have that space.”

Kyle appreciates that massage has far-reaching health benefits, too.

Kyle is enthusiastic about the positive physiological effects of massage.

Massage “manipulates soft tissue, like muscles, fascia, and tendons,” leading to improved circulation, posture, and relief from pain.

He feels that "the reciprocity of massage and chiropractic makes a positive impact on lives and in the community."

Kyle has a rock-solid educational foundation.

Kyle graduated with a B.S. in Biology from the University of California, Santa Cruz. From there, he honed his skills with an 850-hour program at the National Holistic Institute.

He is well-versed in body-work modalities, from Swedish massage to energy work.

His experience as a physical therapy aide solidified his grasp of anatomy and kinesiology.

Kyle's deep understanding of the human body and its systems makes his approach "intentional and that much more potent," as he puts it.

Kyle is an advocate for the importance of movement in health.

"I’m always down to walk 20 miles—if I’m not at work, I’m probably hiking. I think movement is key to health: yoga, spinning poi, and dance are things I love. I also hope to learn Qi Gong in the very near future.”

He's also got an artistic side...

"I’m an amateur artist who dabbles in acrylic painting, pour painting, and iPhone photography."

Want to book a massage with Kyle?

Kyle is now healing through massage in our Aptos clinic. So far our patients are loving him, and we're feeling so lucky to have him. Book your massage with Kyle online.

When you don’t understand what's causing your abdominal issues, it can feel worrisome and overwhelming. You may be wondering how long you should wait until you see your doctor. What you may not be considering, but probably should, is telling your chiropractor about your abdominal issues. 

Many of our patients with similar symptoms have been astonished to find that chiropractic can help. 

Wait, chiropractic works for stomach issues? 

Yes, it can, especially if you're suffering from a hiatal hernia. 

What is a hiatal hernia, and what causes it?

We recently saw a competitive paddler gearing up for a big competition. As his training intensified, he suddenly experienced a strain that didn’t feel like a typical muscle pull. He didn't know it, but he had actually experienced a hiatal hernia.

A hiatal hernia occurs when your stomach, normally nestled on the left side of your body, decides to shimmy towards the midline. It may also push its way through your diaphragm, right into your lung cavity!

What can lead to this unexpected stomach shift?

For some, it might be due to intensive activities like our paddler patient. Heavy construction work can also lead to a hiatal hernia.

Others might experience a hiatal hernia after over-indulging in their favorite meal. For others, it's from not chewing their food as well as they should.

Our bodies have a way of letting us know when we're pushing our limits, and a hiatal hernia is one such sign. 

Other possible causes of a hiatal hernia are:

• Age-related changes in your diaphragm
• Injury from trauma
• Certain surgeries
• Having an unusually large hiatus
• Persistent and intense pressure on the surrounding muscles from:
  
  • Coughing 
  • Vomiting 
  • Straining 
  • Exercising
  • Lifting heavy objects

What are the symptoms of a hiatal hernia?

As our paddler patient ramped up his training, he began to feel some unwelcome physical changes. 

He started to experience persistent indigestion: an uncomfortable burning sensation in his chest. 

His burps became more and more frequent, disrupting his rhythm on and off the water. 

This was not normal, and we're glad he came to us for help.

Most small hiatal hernias don't cause symptoms.

But larger hiatal hernias can cause:

• Heartburn
• Regurgitation
• Acid reflux
• Difficult swallowing
• Chest or abdominal pain
• Feeling full fast
• Shortness of breath
• Vomiting blood
• Passing black stools

Some hiatal hernia symptoms are unpleasant, and some are quite alarming! If you find your symptoms are persisting, you should seek help from a healthcare professional. 

How do chiropractors diagnose hiatal hernias?

For our paddler patient, an X-ray showed his gastric air bubble had shifted to the middle. We recommended imaging after we examined him and suspected a hiatal hernia. 

When looking for causes of abdominal issues, we often tap along your mid nipple line, listening carefully for changes in sound. This helps us determine the location of your gastric air bubble. If it sounds displaced, we'll suspect a hiatal hernia. 

Additionally, certain postural changes and dietary habits can be indicative of a hiatal hernia. We'll explore these changes as we discuss your condition and health history.

How do chiropractors treat hiatal hernias?

After his diagnosis, our paddler was eager to find relief. The primary treatment involved specific maneuvers to traction his stomach down. It might sound a bit complex, but imagine a gentle pull, guiding your stomach back to where it belongs. 

We also performed thoracic and upper lumbar adjustments to ensure his spine and surrounding areas were in optimal condition to support his healing process. 

Gentle chiropractic adjustment can positively affect the nerves surrounding your diaphragm; This can relieve any pressure or tightness, and ease your discomfort.

How long does it take for chiropractic to help with a hiatal hernia?

It didn't take long for our paddling patient to start feeling the difference. After just a few chiropractic sessions, that nagging discomfort began to subside, and he felt a wave of relief. 

While the treatment timeline varies from patient to patient, many experience significant relief in a short time span.

What is the best self-care for a hiatal hernia?

Managing a hiatal hernia is about understanding your body and making informed choices. One of the first steps is recognizing and avoiding triggers.

For some, this could mean sidestepping heavy lifting. For others it means steering clear of specific foods that exacerbate your symptoms.

Are you experiencing symptoms of a hiatal hernia?

If you're struggling with hiatal hernia symptoms, we're here for you. Don't let the discomfort hold you back from enjoying your life.

Our chiropractors in Aptos are ready to help you in tackling your hiatal hernia.

Book your appointment online, and together we'll get you out of pain and back into life.

You wake up, the sun is shining, and you're excited about the day ahead. As you arrive at work, your mood remains high. 

Then, later in the morning, during a meeting, a sudden twinge of discomfort shoots through your lower back and down your leg. 

You shift uncomfortably in your chair, trying to ignore the growing sensation of pain. By the time you get up, the pain has intensified, making each step an effort. 

What was supposed to be a productive day quickly turns into a struggle. Navigating your tasks while dealing with your sciatica symptoms is starting to make your day quite difficult. 

Luckily, chiropractic can really help ease your sciatica pain and discomfort. 

What is sciatica, and what causes it?

The sciatic nerve is the longest and widest nerve in your body, traveling from your lower spine down the back of each of your legs, all the way to your toes. 

The sciatic nerve connects your spinal cord to your lower leg and feet muscles, as well as to your hamstring and the outside of your thigh. This nerve generates sensation and strength in your legs, and is also responsible for triggering your leg reflexes.

When this nerve gets damaged or experiences pressure, you get sciatica.

A common cause of sciatica is a lumbar disc herniation (also called a ruptured or bulging disc) that occurs when the shock-absorbing pad between your vertebrae bulges through its external casing and impinges the nerve root. 

A note for weightlifters: Weight lifting increases load on your bulging disc, which can aggravate your sciatica.

Other sources of sciatica pain may be:

• tight piriformis muscle in the buttocks
• bone spur on the spine
• lumbar spinal stenosis (narrowing of the spinal canal)
• degenerative disc disease
• muscle spasms
  

Sports activities and sports injuries can cause sciatica.

You can experience sciatica from your favorite sports activity though muscle strains and joint injuries. 

Trauma to your lower back or repetitive movements can also trigger sciatica. 

Whether it's the impact of contact sports like football and rugby, or the repetitive motions of golf, pickleball, surfing or cycling, athletes are at risk of straining or compressing the sciatic nerve.

What are the symptoms of sciatica?

The symptoms of sciatica vary and are as diverse as the types of patients we see here in our office. 

Often sciatica is a sharp, hot, lightning bolt-like sensation that travels from your low back down into your toes. It feels worse when putting weight on the affected leg.

The symptoms of sciatica can also include:

• Numbness
• Tingling
• Radiating pain in the lower back to the hips and legs
• Muscle weakness
• Limited mobility

How do chiropractors diagnose sciatica?

We conduct thorough examinations to identify the root cause of your pain and discomfort. This includes taking a medical history and listening closely to your symptoms. 

We’ll also conduct a physical exam, likely checking your muscle strength and reflexes.

We may also recommend imaging tests to get a clear picture of your condition. 

How do chiropractors treat sciatica?

Our chiropractors will tailor your treatment plan to address your individual needs. We may use:

• chiropractic adjustments
• myofascial release to decrease tension in tight muscles
• stretches and exercises to mobilize the sciatic nerve

Sciatica Fun Fact 

Most of the time, the sciatic nerve runs underneath the piriformis muscle (the main hip external rotator muscle in your glutes).

However, 5-15% of people have a sciatic nerve that pierces right through their piriformis muscle! 

This is why we recommend soft tissue/myofascial release work to the piriformis when you're experiencing sciatica symptoms.

How long does it take a chiropractor to fix sciatica?

Most patients can expect gradual improvement with chiropractic treatment. Becoming completely pain-free can take a few days, weeks or months. It really depends on your condition, how long you’ve had it, and how your body heals. 

Rest assured that you WILL get back to your daily routine with confidence. It’s a matter of giving your body what it needs to heal, and following your treatment plan, or having us adjust it as needed. 

How do you know your sciatica is improving?

You will feel that the sharp, shooting pain is not going as far down the leg. Maybe now it is only traveling into your glute. Before you know it, the pain is gone! We call this "centralizing"—meaning the sciatica isn't radiating as much.

What is the best self-care for athletic and active people with sciatica?

Beyond showing up for treatment appointments, you can manage and prevent sports-related sciatica by adding preventative measures to your training routines:

• Adding proper warm-ups and cool-downs can reduce your risk of injury
• Incorporating flexibility and core-strengthening exercises can also provide additional support for your spine and joints

Learn more about preventing sciatica pain.

Read 6 Tips to Help With Sciatica on our blog.

Are you experiencing sciatica?

If you're experiencing symptoms of sciatica, we can help. Don't let pain keep you from getting out there and staying active. 

Our chiropractors in Aptos are here to help you overcome sciatica's pain-in-the-you-know-what. 

Schedule your online appointment, and we'll create a treatment plan that gets you back to enjoying life to the fullest. 

Let’s talk about the (healthy) joy of gardening.

The joy of gardening goes way beyond beautiful flowers and delicious home-grown produce. Gardening is therapeutic for both your body and your mind. 

The positive impact of immersing yourself in nature is undeniable—it's a calming escape from life's daily hustle. Nature heals, and gardening gets you out there.

Personally, I've found solace in my garden. 

Gardening allowed me to escape from the teenage angst that once filled my home. 

As a healthcare provider, I often carry the pain and tension of my patients in my body. The act of gardening has a remarkable way of absorbing and alleviating those burdens. My garden leaves me rejuvenated and uplifted more often than not. It's just so soothing, so life-giving. It's one of my favorite ways to unwind and reconnect to myself. 

For me, gardening is one of my main self-care practices. 

Unfortunately, aches and pains can come from gardening.

After a day of digging, planting and reaching, you may sometimes feel some nagging back pain or joint strain. From repetitive motions to awkward bending and twisting, gardening can sometimes put your body through the wringer.

That's why it's crucial to focus on proper gardening body mechanics.

Here are some practical examples of maintaining proper body mechanics while gardening:

• Lift safely: When lifting heavy bags of soil or pots, bend at your knees and use your leg muscles to lift. Don't strain your back!
• Don't lift and twist: Hold objects close to your body and don't twist while you lift
• Use your hips and knees more than your back: Bend at your hips and knees. This will take pressure off your lower back. Use your leg muscles for support
• Use long-handled tools: Tools with long handles reduce the strain of bending and reaching
• Use cushions or stools: A cushion or kneeler pad will protect your knees. A gardening stool can help you work at a more comfortable height
• Alternate tasks: Don't stay in the same position too long. Switch between tasks to prevent over-straining specific muscle groups
• Push, don't pull: When moving heavy items, push them rather than pull. Engage your leg muscles more than your back
• Relax your grip: Use a relaxed grip with your tools to reduce hand and wrist strain. Choose tools that fit your hand
• Use a garden cart: Move heavy items with a cart or wheelbarrow to distribute the weight evenly and prevent overexertion

These simple adjustments can make a big difference in preventing gardening aches and pains. Practice these body mechanics, and you'll enjoy your garden much more, and for much longer.

Pain-free gardening also means considering ergonomics.

Ergonomics means working with your body's natural movements. In gardening, this means selecting:

• Tools with padded handles that provide a comfortable grip, reducing strain on your wrists and hands
• An ergonomic kneeling pad or cushion helps protect your knees while weeding or planting
• The right height of your raised garden beds to minimize bending and make tasks easier on your back
• Lightweight and well-balanced tools to reduce strain on your arms and shoulders
• Long-handled tools, like trowels and hoes, to help you reach without straining your back
• Wheelbarrows with two wheels for better stability and control

Don’t forget about proper posture while gardening. 

No matter what you’re doing, proper posture will go a long way in preventing pain, and often injury, too. Here are a few tips to help you maintain proper gardening posture:

• When you're planting, keep your back straight and bend at your hips and knees. This distributes the workload and protects your spine 
• If you're raking or hoeing, stand with your feet shoulder-width apart. Engage your core muscles to support your back 
• When weeding or pruning, kneel instead of bending from your waist 
• Periodically roll your shoulders back and stretch your neck to alleviate tension 
• Take short breaks to stand up, stretch and walk around

Doing a warm up before your begin gardening can make a huge difference.

Try this 5-minute warm-up to avoid gardening injuries.

How does chiropractic help with gardening aches and pains?

Regular adjustments can address any misalignments that may be contributing to your pain. As chiropractors, we also offer guidance on exercises and stretches to help keep your posture in check, even when you're not in the garden.

When should you see a chiropractor for gardening-related pain?

If you experience persistent lower back or upper back pain that doesn't improve with rest, icing or over-the-counter pain relievers, you may need to see us.

If you're having wrist or forearm pain, gardening could be giving you carpal tunnel syndrome. We can help your gardening-related carpal tunnel. We can also teach you to garden more egonomically for less pain. 

If joint pain, numbness or tingling persists after a day of gardening, it's wise to get help. We can assess your condition, provide targeted adjustments, and offer personalized advice to help you avoid prolonged discomfort.

Your body's signals are telling you to get care! Don't hesitate to get that care when you need it most.

Gardening has great physical and mental benefits, so take care of yourself and keep gardening! 

It's crucial to be mindful of proper body mechanics, posture, and the tools you choose. When you make these adjustments, you will cultivate balance in your gardening (and your body, too!).

At our Aptos clinic, we're here to help keep gardening pain-free. Our experienced chiropractors provide personalized care tailored to your specific needs. Don't let aches and pains keep you out of your garden. Book your appointment online. 

What does it mean to have "a rib out"?

When you have a rib out, it means that one of your ribs has become misaligned or moved from its normal position. This can happen for a few reasons:

• Sudden impact or injury
• Repetitive movements
• Poor posture
• Muscle imbalance

When your rib is out of place, it can put pressure on surrounding tissues, muscles, and nerves. This pressure is what causes your discomfort, pain, and restricted movement.

What are the symptoms of having a rib out?

Having a rib out of place can cause a range of symptoms that vary in intensity. Signs of a misaligned rib include:

• Localized pain or tenderness around the ribcage
• Rib pain pain when laying on your back in bed
• Pain from the weight of your breasts when laying on your back
• Pain when you move 
• Pain when you take a deep breath
• Discomfort when you twist or bend your torso 

In some cases, a misaligned rib can lead to referred pain, where you feel discomfort in other areas, like your chest, back, or shoulder. 

How do chiropractors diagnose a misaligned rib?

During your examination, we'll palpate your ribcage to identify areas of tenderness or misalignment. We may also assess your range of motion and ask about your specific symptoms, as well as when they started. 

In some cases, we may refer you for X-rays or other imaging tests to rule out other potential causes of your symptoms. 

How do chiropractors treat misaligned ribs?

Generally, we treat misaligned ribs with chiropractic adjustments. Using gentle and precise manipulation of the ribcage, we'll guide your misaligned rib back into its correct position. This will help relieve your pain, improve your mobility, and restore proper function to your ribcage.

We may also recommend massage or stretching exercises to support healing and help prevent future misalignments.

How long does it take for chiropractic to heal a misaligned rib?

The time it takes for chiropractic treatment to work for a misaligned rib can vary from person to person. Some patients may experience relief after just one to three chiropractic adjustments. Others may require a series of treatments over a few weeks.

Your progress will depend on the severity of your misalignment, your overall health, and how well you follow your care plan. We will track your progress and adjust your treatment as needed to ensure the best possible outcome.

What is the best self-care for a misaligned rib?

Self-care for a misaligned rib can help promote healing. Here are some self-care tips we may recommend for you:

• Rest: Avoid activities that worsen your pain. Give your body time to heal
• Ice: Apply an ice pack to the affected area to reduce inflammation and ease discomfort
• Gentle Stretching: Gentle stretches and exercises improve flexibility and reduce muscle tension around the rib cage
• Postural Awareness: Being mindful of your posture can help you avoid putting more strain on your rib cage
• Breathing Exercises: Expanding your lungs can help ease rib pain
• Supportive Garments: A supportive rib belt or compression garment may help stabilize the area and reduce discomfort
• RockTape: a specific taping application for rib support could also help with stabilization
• Avoid Heavy Lifting: Refrain from heavy lifting or strenuous activities that can exacerbate the misalignment
• Sleep Position: Find a comfortable sleep position that supports your rib cage and reduces pressure on the affected area. We often suggest sleeping on your side while hugging a small pillow

Remember to consult with a healthcare professional before taking any self-care measures. Proper self-care can help speed up your healing process, but only if it's right for your specific condition.

Think you have a rib out?

If you're dealing with a misaligned rib, you don’t have to endure the discomfort! We are here to help you get back to your favorite activities pain-free. Book an online appointment. Our Aptos chiropractors will create a personalized treatment plan to get you back on track and enjoying life to the fullest.

Want to learn more about rib conditions?

Learn more about rib pain here. 

You lace up your trail runners, excited for your trail run at Nisene Marks. You take off, feeling alive and connected to the redwoods. Each time your foot pushes off the ground, you get a little more pumped.

As you tackle that first challenging incline, you suddenly feel a sharp pain in your inner thigh. Then the discomfort radiates through your groin area.

Every step intensifies your discomfort. You begin to limp, and you can no longer continue your trail run.

In the days that follow, you're unable to do your regular run. Walking and sitting trigger the discomfort in your groin. This injury has paused your active lifestyle, and you are not happy. 

You think you may have "pulled your groin." Can your chiropractor help? Yes! Chiropractic can treat your pulled groin and help you get back to that blissful run on your favorite trail.

What does it mean to "pull your groin"?

Our patients may describe their issue as groin pain, groin sprain, or groin strain. No matter what you call it, it’s no fun!

When you "pull your groin," you’ve strained or torn the muscles located in the inner thigh or groin area. The groin muscles, known as the adductor muscles, play a crucial role in stabilizing your hip joint and facilitating leg movement. When these muscles are overstretched, or subjected to sudden movements or excessive force, they can become strained or torn.

We recently had a young male patient who suspected he had a groin pull. He plays baseball year-round on a travel ball team. He sprinted for a base and felt the groin pain.

He could barely walk into the clinic. He was hunched over and struggled to take a step. We checked his adductors and his psoas muscles. In his case, an injured psoas muscle was the cause of his groin pain.

What are the symptoms of a pulled groin?

Symptoms of a pulled groin typically include pain, tenderness, and swelling in the inner thigh or groin area. Movement involving the affected muscles can make your discomfort worse.

How do chiropractors diagnose a groin pull?

We diagnose a groin pull by examining the affected area, including your groin region and nearby structures.

We'll check for inflammation, limited movement and tenderness. We’ll also test muscle weakness, by having you squeeze your knees together against resistance—this helps us see if there is weakness or if that motion provokes pain.

We may also perform specific tests to evaluate the injury and rule out other possible causes of groin pain. If we believe your pain is something other than a groin strain, we may refer you for imaging tests like X-rays, ultrasound, or MRI to see what's going on internally.

How do chiropractors treat a groin pull?

Whether you run trails, walk your dog, or ride your cruiser down to your favorite surf spot, you’ll need a functional groin. We can treat your groin pull to ease your pain and discomfort, and promote healing.

We may use techniques such as:

• Manual Adjustments: restore proper alignment and mobility
• Massage or Myofascial Release: reduce muscle tension and improve flexibility
• Recommended Therapeutic Exercises: strengthen the muscles and support healing
• Lifestyle Modifications: proper warm-up and stretching to prevent further injury

Your particular treatment plan will center on your specific lifestyle needs and injury.

How long does it take for chiropractic to treat a groin pull?

The length of your treatment depends on the severity of the strain or tear. We usually tell patients 3-6 weeks, but your specific needs could vary.

What kind of self-care will help with my groin pull?

There’s a lot you can do to help yourself heal and avoid future injury. Make sure you’re working with a qualified healthcare provider before you jump into any new protocols.

• Rest: Allow your body enough time to heal! Avoid activities that strain your groin area
• Ice Therapy: ice may be recommended to reduce inflammation and ease pain
• Compression: a compression bandage or wrap may provide support and reduce swelling
• RockTape: we may determine that a specific taping application could help
• Elevation: When resting, elevate your leg slightly to help reduce swelling
• Gentle Stretching and Strengthening: certain exercises can promote healing and prevent future injuries
• Heat Therapy: heat can help relax muscles and improve blood flow
• Gradual Return to Activity: slowly try activities and sports once pain is reduced
• Proper Body Mechanics: proper body mechanics during daily activities can reduce strain on your groin area

Doing a warm up can help you avoid a groin pull.

This 5-minute warm-up before you're active can help avoid many injuries, including groin pulls.

Concerned that you may have injured your groin?

If you're dealing with groin pain, we can help. Our chiropractors in Aptos are trained in many techniques to ease your pain and speed your healing. Schedule your appointment online to get a proper diagnosis and your personalized treatment plan. With proper treatment, your next fun trail run or mountain bike ride will come sooner than you think.

Want to learn more about hip conditions?

We’ve written an overview of many hip-related conditions.
Learn more about hip conditions and how chiropractic helps here.

Bursitis impacts your physical fitness by restricting exercise and keeping you from doing the things you love.

Living with chronic bursitis pain can lead to increased stress and anxiety from the limits it places on your life. It interferes with your work productivity, and makes it hard to participate in your favorite social activities.

If you're suffering from bursitis, you’ll be glad to know that chiropractic can help ease your symptoms and improve your quality of life.

What is bursitis of the hip?

When you have bursitis in your hip, the bursae (small fluid-filled sacs) around your hip joint are inflamed. This inflammation causes pain, swelling and tenderness.

Who typically gets bursitis of the hip?

When it comes to who's likely to develop bursitis, we commonly observe it in middle-aged to elderly individuals, as well as athletes. Bursitis of the hip also tends to affect women more than men.

While hip bursitis can affect anyone, it is more common in women and middle-aged or elderly people.

A few years back, we had a retired female patient who came to us with intense hip pain.

She described the pain as particularly severe at night when lying in bed. Walking seemed to worsen her discomfort, while applying ice provided some relief. She was concerned about her upcoming trip abroad. Fearing that she wouldn't be able to walk and hike European locations like roads and castles, she came to us for some pain relief. We were able to treat her and work with her healthcare team. She did her part with proper self-care and doing her prescribed exercises. Happily, she was able to enjoy her trip to Europe!

The following risk factors have been associated with the development of hip bursitis.

• Repetitive stress (overuse) injury: This can occur when running, stair climbing, bicycling, or standing for long periods of time
• Hip injury: An injury to the point of your hip can occur when you fall onto your hip, bump your hip, or lie on one side of your body for an extended period of time
• Spine disease: This includes scoliosis, arthritis of the lumbar (lower) spine, and other spine problems that may affect the way you walk
• Leg-length inequality: When one leg is significantly shorter than the other, it affects the way you walk, and can lead to irritation of a hip bursa
• Rheumatoid arthritis: This makes the bursa more likely to become inflamed
• Previous surgery: Surgery around the hip or prosthetic implants in the hip can irritate the bursa and cause bursitis
• Bone spurs or calcium deposits: These can develop within the tendons that attach muscles to the trochanter. They can irritate the bursa and cause inflammation
• Recent infection: Septic bursitis, also known as infectious bursitis, happens when a bursa gets infected and becomes inflamed
• Recent surgery: Hip surgery or getting a prosthetic hip implant (like a hip replacement) can cause irritation to the bursa, leading to the development of hip bursitis
• History of a recent fall: When you fall on the outer part of your hip or forcefully hit your hip against a hard surface, it can result in the bursa filling with blood or the lining of the bursa becoming inflamed

What are the symptoms of bursitis of the hip?

The main symptom of bursitis is pain at the point of your hip. The pain usually extends to the outside of the thigh area. In the early stages, the pain is usually described as sharp and intense. Later, the pain may become more of an ache and spread across a larger area of the hip.

The symptoms of bursitis may also include:

• Pain and tenderness in the hip area
• Swelling, warmth or redness in the affected area
• Difficulty or discomfort while walking or moving your hip
• Increased pain with prolonged activity or pressure on your hip joint

How do chiropractors diagnose bursitis?

We typically diagnose bursitis by conducting a physical examination. We will examine your affected hip, looking for signs of inflammation, tenderness and limited range of motion. We'll also take a medical history and assess your lifestyle.

We may also refer you for imaging tests, such as X-rays or ultrasound, to rule out other possible hip conditions like degenerative hip disease.

How do chiropractors treat bursitis?

Treatment plans vary depending on the individual and the severity of the bursitis. We tailor our approach to your specific needs to help alleviate your pain, improve function, and support your overall recovery.

Once we assess your condition, we will choose the best treatment for you. We may use/recommend:

• Chiropractic Adjustments: to realign the affected joint and the joints up and down the kinetic chain. Adjusting the pelvis, knees and ankles can help support alignment of the hip. Adjustments also ease pressure on the bursa, and restore movement
• Soft Tissue Therapy: massage, myofascial release, or instrument-assisted soft tissue mobilization to reduce muscle tension, promote blood flow and relieve pain
• Therapeutic Exercises: prescribed to strengthen the surrounding muscles, improve joint stability, and enhance flexibility
• Electrical Stimulation: to reduce inflammation, relieve pain, and help healing
• SelfCare: proper stretching, icing, and rest to manage symptoms and prevent recurrences
• More Supportive Furniture: a new mattress is often helpful in supporting a pain free sleep posture. Sometimes you may need a new couch to improve your posture and add support when relaxing at the end of the day
• A New Car: we’ve had patients change the vehicle they drive from manual to automatic transmission to ease pain when driving
• Shoe Insert: Getting a properly fitting shoe insert for a leg-length difference can really help

In cases that don't resolve with conservative care, we refer to an orthopedist and/or a PT for co-management. Sometimes a steroid injection into the bursa is needed to quickly resolve the pain. Injection of a corticosteroid along with a local anesthetic may also help to relieve symptoms of hip bursitis. The injection may provide temporary (months) or permanent relief. In the case of our above mentioned elderly patient, this is what she opted for so that she could enjoy her European adventure pain-free.

A word of caution on repeated injections.

If pain and inflammation return, it is important to figure out the cause of the bursitis. The number of injections must be limited, as use of corticosteroid injections for a long time may damage the surrounding tissues and lead to more permanent problems.

How long does it take for chiropractic to work for bursitis?

The time it takes for chiropractic treatment to work for bursitis can vary. It depends on how severe your bursitis is, how your body responds to treatment, and how well you follow our recommendations. Our goal is to address the underlying causes of your bursitis and promote healing, which can take time.

Some people start feeling relief and see improvement after a few visits. Others may need a longer treatment plan.

When you first come in, we'll give you an estimate of how long it may take based on your specific situation. We'll also track your progress and make any necessary changes along the way.

What is the recommended SelfCare for bursitis?

Self-care is an important part of managing your bursitis. We may recommend:

• Rest: avoid activities that worsen your pain or strain your hip joint
• Ice Therapy: can help reduce inflammation and ease pain
• Pain Management: Over-the-counter pain relievers such as non-steroidal anti-inflammatory drugs (NSAIDs) may help
• Exercises: gentle exercises and stretching can help improve joint mobility and strengthen the surrounding muscles
• Heat Therapy: applying heat can help relax muscles and promote blood circulation
• Avoid Repetitive Movements: Modify your movements and posture to avoid further irritation
• Maintain a Healthy Weight: Excess weight can put additional strain on your joints and worsen symptoms
• Stress Management: Chronic stress can worsen inflammation and pain. Relaxation exercises, meditation, and activities you enjoy can help you feel less stressed

Before beginning any new self-care protocols, please talk to us for personalized (and safe-for-you) recommendations.

Think you may have bursitis of the hip?

If you're dealing with bursitis symptoms, you don't need to stay in pain. Our chiropractors in Aptos are available to help you get relief and return to your favorite activities. Schedule an online appointment, and we'll create your personalized treatment plan.

Interested in understanding more about hip conditions?

Read our in-depth guide covering a wide range of hip-related conditions.
Learn more about hip conditions and how chiropractic helps here.

We've found that both first-time and experienced moms who develop a personalized birth plan experience less stress. When your birth plan aligns with your unique needs, it ensures that your preferences are honored, no matter how your pregnancy goes.

Step 1: Educate yourself.

To figure out what's right for you, take a little time for self-education. 

• Take childbirth classes. Learn about different birthing techniques, pain management options, and the stages of labor
• Read books. Learn about various approaches to childbirth
• Listen to podcasts. Find experts who share their wisdom and personal stories (Dr. Goldi's podcast has quite a few)
• Talk with friends and family. Those who have already experienced childbirth can provide valuable perspectives 

Exploring diverse resources helps you make informed decisions. By discovering the options that resonate with you, you'll create a birth plan that aligns with your values.

Step 2: Research local providers.

Once you've explored other’s birth experiences and beliefs, it's time to explore your birthing location and healthcare provider options. Seeing what's out there can help you feel safer and more supported.

Birthing location:

• Hospitals have advanced medical technology and immediate access to medical interventions if necessary. They also have a full range of medical professionals: obstetricians, nurses, anesthesiologists and neonatologists
• Birthing centers provide a more intimate and home-like atmosphere. These centers are typically staffed by midwives, focusing on natural birthing and personalized care
• Home birthing offers the familiarity and privacy of your own home. You can include loved ones, a midwife and/or a doula to provide support

Healthcare providers:

• Obstetricians (OBs): medical doctors who specialize in pregnancy, childbirth and postpartum care. OBs are well-equipped to handle high-risk pregnancies and complications
• Midwives: trained healthcare professionals who provide holistic and personalized care throughout pregnancy and childbirth. They emphasize the natural process of birth and typically have a more hands-on, intimate approach
• Doulas: non-medical professionals who provide emotional, physical and informational support. Doulas work with you during pregnancy, labor and postpartum. They help create a calm and empowering birth experience

Complementary therapies:

• Chiropractor: maintain alignment, relieve discomfort during pregnancy, and promote ease during the birthing process
• Acupuncturist: pain relief, relaxation and energy balance throughout pregnancy and labor
• Massage therapist: muscle tension relief, reduced stress and enhanced well-being during pregnancy 

Step 3: Establish your preferences.

Everyone's birthing experience is unique. It's important to consider what feels best to you. Reflect on your values, desires, and cultural or religious beliefs. Consider:

• Pain management: epidural or alternative pain relief methods like breathing techniques or hydrotherapy? What is your pain tolerance? What is your desired level of medical intervention? 
• Delivery options: pushing positions, who you want in the room during labor, and atmosphere or ambiance requests
• Interventions during childbirth: episiotomy, induction, and external cephalic version (ECV) for breech presentation should all be discussed with your chosen providers
• Postpartum interventions: immediate skin-to-skin contact, delayed cord clamping, vaccination, and circumcision

Your birth plan is your tool to help guide your healthcare team. Tailoring your plan to align with your personal beliefs will bring more ease to your pregnancy and childbirth journey. 

Step 4: Write it down.

Format your birth plan so that it is clear, concise, and easy to navigate. 

• Keep it to one page so it can be quickly reviewed and understood during your labor and delivery 
• Use bullet points: Make it easy for healthcare providers to scan and locate specific information 
• Use highlights and titles: Draw attention to critical details that you want followed
• Keep it concise: Focus on the most important aspects
• Group related topics: Use headings for sections like pain management, delivery options, interventions, and postpartum preferences

Step 5: Discuss your plan with providers.

Schedule a prenatal appointment with your provider(s) and ask for their thoughts on your plan. They can provide guidance and clarity on certain requests, and let you know the feasibility based on your specific pregnancy case.

Step 6: Stay open and flexible.

Despite the best-laid plans, unexpected situations may arise that require flexibility and adjustments. It's crucial to approach your birth plan with an open mindset: the ultimate goal is the health and safety of both you and your baby.

By staying open to necessary changes, you allow your healthcare team to make informed decisions.  Medical professionals are trained to assess and respond to any complications or emergencies, so it's best to allow space for their expertise. 

Take the time to develop a thoughtful birth plan.

Your birth plan is a valuable tool that allows you to express your desires and preferences for your labor and delivery. It empowers you as an active participant in your birthing experience, and fosters open communication with your healthcare providers. 

Most importantly, your birth plan is a roadmap for your healthcare team to provide you with a safe and joyful birthing experience. 

Are you pregnant and experiencing pain in your pelvic bones, muscles, wrists, arms and/or ligaments?

Chiropractic care can help. Our Aptos chiropractors are trained in techniques specific to pregnancy. We specialize in RockTape support, the Webster Technique, and pregnancy-related carpal tunnel. 

Make an appointment online and get relief (and lots of support, too!). 

Curious about chiropractic care throughout all stages of your pregnancy?

Read our post on Prenatal Chiropractic Care by Trimester for a thorough overview. 

FAI limits your ability to exercise or participate in your favorite sports—causing pain and stiffness in your hip joint, especially during or after physical activity. The limited mobility you experience with FAI can leave you stuck at home while everyone else is out playing.

Like many other conditions of the hip, chiropractic care can help with femoral acetabular impingement. When it comes to hip pain, chiropractic is among the best non-invasive treatment and management options for FAI.

What is femoral acetabular impingement?

FAI results when there is abnormal contact between the ball and socket of your hip joint. This abnormalcy results in damage to your cartilage or bone. FAI can be caused by a combination of factors, including anatomical variations, injury, or repetitive motions that place stress on your hip joint.

What are the symptoms of femoral acetabular impingement?

The symptoms of FAI include:

• Pain
• Stiffness
• Reduced range of motion in your hip joint

Over time, suffering from FAI can lead to frustration, anxiety or depression from being so limited in what you can do. With FAI, you’re often left out, not able to participate in the activities you enjoy most.

How do chiropractors diagnose femoral acetabular impingement?

When diagnosing FAI, we start by assessing the range of motion in your hip joints to identify any discrepancies. Patients with FAI often experience limitations in flexion, adduction (squeezing the thighs together) and internal rotation—especially during activities like climbing stairs or squatting.

It's important to note that FAI can sometimes be mistaken for degenerative joint disease of the hip, and vice versa. To confirm the FAI diagnosis, we may order an X-ray. If the X-ray shows no signs of DJD, it is likely that FAI is the cause of your symptoms. Since these two conditions can have similar presentations, proper evaluation is essential.

How do chiropractors treat femoral acetabular impingement?

Chiropractic adjustments and traction of the femoroacetabular joint (hip joint) work wonders on impingement. Working to release the surrounding musculature will also improve your mobility.

We’ll work to reduce your pain and improve your hip joint function. We’ll likely use treatments aimed at increasing your joint mobilization, like myofascial techniques. We also may advise activities that reduce inflammation, stretch your hip flexors and strengthen your hip extensors.

How long does it take for chiropractic to work for femoral acetabular impingement?

Your treatment length and timeline will depend on the condition of your hip joint and your individual needs. Generally around the six to eight week mark, you'll likely see a lot of improvement. We'll check in at each session and adjust your treatment plan based on how you’re moving and feeling.

What is the best self-care for femoral acetabular impingement?

We always recommend complete self-care for healing and avoiding further health complications.

You may consider:

• Losing weight: Studies have shown the more weight you carry, the more hip pain you’ll feel. Even losing 5% of your weight can reverse inflammation and relieve your hip pain
• Modifying your exercise routine to avoid making your FAI worse
• Managing your stress: Stress causes your muscles to tense or spasm, increasing your pain. Stress also makes your cortisol rise, causing inflammation over time

Think you have femoral acetabular impingement?

If you are experiencing FAI symptoms, don't keep suffering! Our chiropractors in Aptos are here to help get you back into the activities you love. Book an online appointment and we’ll customize a treatment plan to help you get out of hip pain and back into your favorite exercise routine or sport.

Want to delve deeper into hip conditions?

Explore our comprehensive guide on various hip conditions.

Learn more about conditions of the hip here.

The good news is that chiropractic treatment can make a significant difference in managing your DJD symptoms. In fact, regular chiropractic combined with self-care for DJD can significantly improve your overall quality of life.

What is degenerative joint disease, aka osteoarthritis?

DJD is a painful degeneration of joint tissues, commonly caused by chronic repetitive motion. Over time, your joints can start to wear down due to inflammation and structural damage. When you’ve got DJD, the tiniest amount of trauma can trigger inflammation.

This cycle of joint damage and inflammation can eventually lead to the breakdown of your cartilage. Cartilage helps joints move smoothly and acts as a cushion, so when it breaks down, you’re going to have a hard time moving easily. You can develop DJD in any joint, but it's commonly found in the hips.

What are the symptoms of osteoarthritis/degenerative joint disease in the hip?

One of our female patients, in her late 60s, is very active, participating weekly in yoga and Qi Gong. One day, she began noticing stiffening and tenderness in her right hip, especially with activity. The pain and discomfort made it difficult for her to keep up with her fitness activities and stay active. A DJD diagnosis usually begins with similar symptoms.  

The symptoms of osteoarthritis/DJD of the hip cause physical, psychological and social difficulties.

Physical symptoms of osteoarthritis in the hip include:

• Pain
• Stiffness
• Limited range of motion in the affected joint

Psychologically, you may experience:

• Anxiety
• Depression
• Irritability from chronic pain

Socially, you may feel isolated from friends and family due to your limited mobility. Many of our patients feel sad and frustrated that they are not able to participate in activities—like beach walks, playing with their grandchildren and gardening—with their friends and family due to pain and limited mobility.

How do chiropractors diagnose arthritis/degenerative joint disease?

For the above mentioned woman in her 60s, we referred her for imaging at her orthopedist office. We discovered she had degenerative changes at her hip joint.

We work with your care team to diagnose you properly.

As we examine you, we may notice a visible limp, which can indicate an issue with your joint. To confirm our suspicions, we generally recommend imaging—usually an X-ray. Imaging allows us to see if there are any degenerative changes occurring. These changes can include decreased joint space, bony spurs or sclerosis.

If degeneration signs appear on the X-ray, we can confidently diagnose you with arthritis in that joint. If we suspect a type of arthritis that may have inflammatory origins, we may also recommend blood work. We are always happy to work with your primary care physician for testing, diagnosis and care.

How does chiropractic treat arthritis/degenerative joint disease?

For our older female patient mentioned above, we prescribed gentle adjustments and muscle work surrounding the affected joint. With regular care, she is able to continue her active lifestyle with more comfort and ease. She comes in once a month for care, sometimes more if she has a flare-up of symptoms.

If you're experiencing stiffness or discomfort in a joint, seek diagnosis and care as soon as possible.

Our patients who seek treatment early tend to have better outcomes.

If you've had joint surgery, starting rehab exercises and gentle mobilizations as soon as possible can improve your chances of regaining full mobility. We always recommend that you stay as active as possible, and that you incorporate exercise and stretching into your daily routine.

For patients with arthritic joints, we find that the Activator is a great tool. Its adjustable-force-generation allows us to apply as gentle a force as needed on an arthritic joint and/or osteopenic bone.

We also perform joint distraction and mobilization, using a Mulligan strap or our body weight. This can feel great for patients with arthritic ball-and-socket joints, like the hip or shoulder.

How long does it take for DJD to respond to chiropractic care?

While we can’t restore the cartilage that you've already lost, we can help minimize the negative effects of your DJD. Our treatment goals will likely include: reducing the DJD induced inflammation, decreasing your pain and increasing your joint mobility.

The length and frequency of chiropractic treatment will vary from patient to patient. We’ll come up with the best treatment plan for the severity of your condition and your individual needs.

Remember, the more you participate in care that promotes easier mobility, the less pain and stiffness you’ll experience over your lifetime.

What’s the best self-care for osteoarthritis/degenerative joint disease?

Certain lifestyle modifications can help immensely when you’ve got DJD in your hip.

Keeping your joints mobile through exercise, stretching and adjustments can keep you moving for life.

Self-care for DJD to help reduce symptoms includes:

• Regular exercise and mobility work
• Weight management. Losing 5% of your body weight can be very helpful to decrease pressure distribution thru the joints
• Healthy diet, specifically an anti-inflammatory diet

Mindfulness strategies can also help you manage your pain and anxiety. You should consider:

• Meditation
• Deep breathing
• Visualization

Getting support from friends, family or a support group can also really help you navigate the challenges of living with this chronic condition.

Does your hip hurt?

There are chiropractic treatment options available to help you manage your hip pain and improve your mobility—as well as your quality of life! Our chiropractors here in Aptos can help you explore your treatment options and get back to participating in life again. Make your appointment online, and come see us! We’ll get you moving and feeling better as fast as we can!

Interested in learning more about conditions of the hip?

Read up on hip conditions, and our most recommended treatments, here.

Patients with TOS can experience a range of symptoms that limit their ability to carry out everyday activities. Simple tasks like grasping, typing or using a mouse become challenging and frustrating. Even overhead lifting can be difficult. TOS can cause a major disruption to your daily life, including decreased productivity that sets you back. Luckily, chiropractic can help. 

What is Thoracic Outlet Syndrome?

TOS is caused when a tight muscle, habitual posture, or cervical rib puts pressure on the blood vessels and nerves traveling down your arm. These blood vessels and nerves become compressed in the space between your collar bone and your first rib, causing:

• Neck pain
• Arm pain
• Numbness/tingling

These symptoms may travel into your ring and pinky finger.

What does Thoracic Outlet Syndrome feel like?

Patients with TOS can feel arm pain and numbness or tingling that gets worse with overhead arm movements. They may also feel cold and clammy sensations in their affected forearm, hand and/or fingers.

What causes Thoracic Outlet Syndrome? 

TOS can be caused by a variety of factors, most notably:

• Trauma, which accounts for 40% of TOS cases
• Poor posture, such as rounded or slumped shoulders and "text neck"
• Tight neck and/or chest muscles
• The presence of cervical ribs, a unique finding in approximately 1% of the population

We find that this condition is common with desk workers, given the posture they assume during the day.

We’ve seen the effects of the rare cervical rib in our office.

Dr. Goldi had a patient with TOS years ago. This patient was a young mother who found her symptoms worsened when she held her children.  She also worked as a nurse, and had difficulty bending over her patients. 

Dr. Goldi suspected that the patient had a cervical rib and referred her for X-rays. The patient was not a candidate for surgery at that time, and was treated with chiropractic care off and on for a few years, with successful results. 

Several years later, she suffered a traumatic injury while wakeboarding, causing her symptoms to return. Her arm was violently yanked during a fall, and she eventually had surgery to remove the cervical rib. Since the surgery, she has been asymptomatic.

How does chiropractic work for Thoracic Outlet Syndrome?

Chiropractic has been shown to be a successful treatment protocol, backed by scientific evidence:

In 2015, the Journal of Manipulative and Physiological Therapeutics (JMPT) published a study that assessed how chiropractic care affected patients with TOS. The study looked at spinal adjustments, mobilizations, soft tissue therapies and exercises. 28 patients with TOS received chiropractic treatments for 12 weeks. The results showed significant improvements in pain, disability and quality of life.

How do chiropractors diagnose Thoracic Outlet Syndrome?

We attempt to produce arm symptoms by recording how strong, forceful, or full your pulse is while in different arm and head positions. If we see reproduced symptoms, or we feel your pulse intensity diminish, then we know you have TOS.

How do chiropractors treat Thoracic Outlet Syndrome?

At our clinic, we focus on adjustments of your lower cervical and upper thoracic spine, including the first and second ribs. This has been shown to be effective in reducing your pain and discomfort. 

We may also offer trigger point therapy to address any tight muscles that may be compressing your affected vessels and nerves.

If we suspect the presence of a cervical rib, we may send you for X-rays and refer you to an orthopedic specialist for further evaluation. Sometimes, the cervical rib may need to be removed if conservative care doesn't lead to significant relief. 

How long does it take for chiropractic to work for Thoracic Outlet Syndrome?

You could experience some relief from TOS symptoms after a few chiropractic sessions. It can also take several weeks—or even months—of regular treatment to fully resolve the condition, especially if it has been present for an extended period of time.

What self-care is recommended for Thoracic Outlet Syndrome?

There are quite a few actions you can take to prevent and ease your TOS symptoms:

• Stretch your pectorals (chest muscles) and scalenes (neck muscles) regularly to prevent tightness that can contribute to TOS symptoms
• Strengthen your rhomboids (shoulder blade muscles), and middle and lower trapezius (back muscles) to improve posture and decrease strain on the neck and shoulders
• Use taping and bracing to help maintain good posture and alignment throughout the day
• Pay attention to your posture while working, driving and using electronic devices to avoid slouching or hunching forward

Experiencing arm pain, numbness and/or tingling?

Your symptoms may be due to Thoracic Outlet Syndrome. We can help you figure out the cause and develop the right treatment plan. Schedule an appointment online with our experienced chiropractors at our Aptos clinic. We can help ease your pain and get you back into life.

You may feel like you are not doing enough to help your child, or that you are failing them in some way.

The stress and anxiety of caring for your child when they are in pain can be a lot to deal with, but chiropractic can help.

This list of the symptoms and common conditions we see in kids could help put your mind at ease.

8 signs your toddler, child or teen may need chiropractic. 

1. Neck pain

If your child is complaining of neck pain, it's important to get them checked out by a healthcare provider. Some possible causes of neck pain in kids are:

• Muscle strain or spasm caused by:
  • poor posture
  • bad sleeping positions
  • carrying heavy backpacks
  • participating in sports or activities that involve repetitive neck movements
• Stuck joints in the neck, which can result from:
  • poor posture
  • sitting for long periods of time
  • previous injuries
• Torticollis, a condition in which the neck muscles contract and cause the head to twist to one side
• Structural problems, such as:
  • Scoliosis
  • Herniated disc in the neck

2. Difficulty sleeping

Your child can have difficulty sleeping from growing pains. Growing pains can cause discomfort or pain in the legs, often waking your child up from sleep.

3. Ear aches

If your child is experiencing ear pain, we can evaluate their symptoms and determine the underlying cause. Some conditions that may be contributing to your kiddo's ear pain include:

• Infections
• Blockages
• Muscle tension: tight muscles in the neck can block the flow of fluid from the middle ear

4. Falls

Falls are common in childhood, but they can sometimes result in injuries.

The weight of your child’s head—relative to the strength of their neck muscles—places great stress on their neck during sudden traumas like falls. Pediatric chiropractic treatment can help.

Common falls kids take include:

• Falls from a bed, which can occur when a child rolls off the bed or attempts to climb out of the bed without help
• Falls from learning how to walk
• Falls during play while:
  • Climbing
  • Jumping
  • Running

5. Sports injuries

Sports participation helps kids develop physical skills, social skills and self-confidence. But sports also carry the risk of injury.

Some of the sports-related injuries you may see in your children include:

• Sprains and strains when the ligaments or muscles around a joint are stretched or torn
• Concussion: traumatic brain injury happening from a blow to their head or a jolt to their body
• Overuse injuries from repetitive sports-related activities:
  • School sports
    • Baseball/softball: pitcher's elbow
    • Soccer: shin splints, patellar tendonitis and Achilles tendinitis
    • Basketball: stress fractures, jumper’s knee and Achilles tendinitis
    • Volleyball: shoulder injuries
    • Gymnastics: injuries to tendons that support the shoulder, elbow dislocations, cartilage injuries and gymnast wrist
    • Tennis: wrist strains, fractures and carpal tunnel syndrome
    • Swimming: irritation and inflammation in the shoulders, rotator cuff tendonitis or tears, shoulder impingement, and tears in the cartilage around the shoulder socket
    • Track and field: shin splints and knee injuries
    • Cross country: runner’s knee and IT Band Syndrome
  • Alternative sports
    • Skateboarding: tendinitis and sprains in the feet, ankles and knees
    • BMX: upper and lower back pain, calf muscle strain, Achilles and patella tendinitis
    • Snowboarding/skiing: knee, back and lower leg injuries
    • Dance: sprains, strains, stress fractures and tendon injuries in the feet, ankles, lower back, hip and knee
    • Cheerleading: muscle strains, ligament strains and injuries to hips, lower back, legs, knees, ankles, fingers and hands
    • Martial arts: constant repetition of movements can cause injury to any part of the body
    • Horseback riding: shoulder, upper back and lower back
    • Rock climbing: tendinitis, tennis elbow, climber's elbow, shoulder tear, rotator cuff tear, shoulder impingement
    • Surfing: shoulder, lower back and neck

6. Motor vehicle accidents (MVAs)

Car accidents can be a traumatic experience for anyone involved, including children.

Even if a child is in a car seat, their head and neck are unrestrained. The violent forces of an accident or near-miss can cause pain and damage to your child's spine.

Some possible injuries that children can experience from a motor vehicle accident include:

• Soft tissue injuries: injuries to their muscles, ligaments, and tendons. Symptoms include pain, swelling and stiffness
• Fractures or dislocations: rarely seen in children who have been in MVAs, but they are possible

7. Headaches

Headaches can be a common complaint in children and can have a variety of causes:

• Tension-type headaches: caused by tight muscles in their head, neck and shoulders
• Cervicogenic headaches: caused by misalignments in their neck
• Poor posture
• Lack of sleep
• Dehydration

8. Back Pain

While it is uncommon for children to complain of back pain, we do see kids with back pain in our office. Some possible causes of back pain in children include:

• Scoliosis: an abnormal curvature of the spine
• Posture issues caused by carrying a heavy backpack, and spending long hours with a computer, phone or video game

We can determine the cause of your child's back pain and determine if imaging, like X-rays, are needed to rule out more serious conditions.

How do we diagnose the cause of your child’s pain and discomfort?

First we conduct a careful, gentle and thorough evaluation of your child’s spine and/or extremities. We perform a detailed physical exam to rule in/out conditions. Then we create a customized treatment plan based on our findings. 

What does chiropractic look like for kids?

For children under 5 years old, we perform gentle adjustments, either via hold with a finger pad, or with the Activator on the lightest setting. Once your child turns 4 or 5, we may incorporate some manual adjustments as well. 

Is your child in pain? Come see us.

As pediatric chiropractors, we specialize in treating your child's pain and discomfort.

Children’s bodies often need very few adjustments to resolve whatever complaint they’re coming in with. Their bodies respond to the lightest of forces. We find that they respond much more quickly than adults.

As a family practice, we treat toddlers, school-age children and teens (and their parents and grandparents, too!). Book an appointment online for your child to see our chirorpactors here in Aptos. 

You can relax more with the Activator.

Using the Activator tends to ease anxiety and fear in our patients, especially those who may have had a bad experience in the past. It’s our favorite technique for building trust and a sense of safety. For our patients who come in with feelings of apprehension along with their pain, the Activator causes less stress as we work to get them back into life.

When you experience fear or stress, your body produces hormones like cortisol and adrenaline. These hormones can make your muscles more tense and inflamed. This tension and inflammation can make it more difficult to get you out of pain because they put additional strain on your affected areas.

Many of our patients feel apprehensive about the "pops" and "cracks" that come with manual adjustments (the adjustments we perform with our hands). These pops and cracks are sounds often associated with pain or injury, so it's natural to feel anxious when you hear them. In those cases, we tend to offer the Activator as an alternative to manual chiropractic adjustments.

Who is the Activator best for?

The Activator is a more gentle, less frightening approach that helps ease tension for many patients. But easing fear is not the Activator’s only use. In fact, about 15% of all our patients at Golden Chiropractic are adjusted only with the Activator. We find it especially useful in treating:

Small children: little force is required to make changes in their small bodies. 

The Activator is a great tool for adjusting kids because it's gentle without those scary popping or cracking sounds. It allows us to make adjustments without excessive force or pressure on their developing bodies. The Activator can also be used in various positions, making it easier to adjust kiddos who have a tough time staying still. Small children often respond well to the most gentle of applied forces, so we lead with the "softess" approach. 

Adults with osteoporosis or osteopenia: bone weakening disorders require a gentler approach.

The Activator's precise, low-force adjustments don't involve any twisting or rotational movements. This reduces the risk of putting excessive force on the spine, and so reduces the risk of injury or fracture. We choose to only use the Activator on patients with osteoporosis or osteopenia, as patient safety needs to come first.

What does the Activator feel like?

First, you’ll feel pressure, then a quick thrust from the device—much like when a doctor tests your reflexes at your knee. It tends to be more relaxing because you don’t have to anticipate any forceful movements.

How does the Activator work?

The Activator is a small, handheld adjusting tool that applies a quick, specific, adjustable force that is comfortable and safe. It helps us put a precise, controlled impulse into the joint that’s causing your trouble. We often use the Activator to achieve more motion in a stuck joint, as well as to encourage spinal realignment.

The Activator has been safely used on chiropractic patients since the 1960s. The Activator instrument was developed by Dr. Arlan Fuhr. It is used in many chiropractic offices as a “tool in our toolbox” of adjusting techniques.

Does the Activator really work?

Yes! One case study found that a 75 year old woman's mobility, posture, and perceived quality of life improved by being adjusted with an Activator. In fact, the Activator is the only adjusting instrument shown to be effective by clinical trials. As evidence-based chiropractors, we love treatments backed by clinical trials. 

The Activator is both safe and effective.

The Activator is a great choice if you worry about manual adjustments. Whether you need pain relief, injury recovery, or improved wellness, the Activator is a valuable tool for getting you out of pain and back into life. If you’re in pain right now, make an online appointment to get the right treatment plan for your pain.

Curious about other chiropractic treatments?

We use a variety of chiropractic techniques and soft tissue release methods in our Aptos office. If you’re curious about non-invasive treatments for neck, back and other musculoskeletal pain, see our list of services and techniques.

There are more than a few ways that neck pain makes life more difficult.

Neck pain can:

• make it hard to focus
• limit your movement
• limit your flexibility
• make it hard to turn your head
• make it hard to reach for objects
• make it hard to sleep
• cause headaches and migraines

The symptoms of neck pain can range from mild to severe. It can feel like a dull ache or a persistent stiffness that worsens as you move. Some of our patients even describe a sharp, stabbing pain that radiates to their shoulders, arms or head. 

Whether intense or mild, neck-related pain can really make you miserable. Happily, chiropractic can provide neck dysfunction relief, and help prevent more pain in the future. 

What causes neck pain and dysfunction?

Sometimes you feel the pain in your neck. Sometimes you're feeling pain that's not in your neck, but is caused by your neck's dysfunction.

Your neck is the pathway from your brain to the rest of your body, so when it's not healthy or functioning properly, you're going to have issues. 

How does the neck work?

The neck’s job is to support and move your head, as well as to relay messages between your body and your brain.

From a musculoskeletal perspective, your neck houses the spinal column and muscles that help you move, and create awareness of your body and the world around you. 

The spinal column in your neck consists of seven small vertebrae called the cervical spine. These vertebrae are separated by soft, spongy discs that act like shock absorbers, allowing your neck to move freely.

The spinal cord that runs through your spinal column is a bundle of nerves that carries messages from your brain to the rest of your body.

When your neck is functioning properly, you're able to move, feel, and interact easily because all those messages are being relayed and you've got freedom of movement.

When your neck can't move or relax, or it's injured, it limits your movement and makes you feel horrible.

Neck pain and dysfunction are related to quite a few—often surprising—conditions.

Sometimes the pain and discomfort are in your neck. Sometimes the pain and discomfort are elsewhere, but the cause originates in your neck.

Here are some of the more common neck-related conditions we see in our office:

• Tension headaches: Dull, aching pressure or tightness in your head or neck. When your neck muscles are tight or strained, they can create tension in the muscles of your scalp and forehead.  The nerves that supply sensation to your neck and head are interconnected, as well. Irritation or inflammation in your neck can cause pain in your head
• TMJ disorder: Pain, stiffness, and difficulty using your jaw due to dysfunction in the joint connecting the jawbone to the skull. Tightness or spasm in your neck muscles can lead to a jaw misalignment
• Migraine headaches: Intense, throbbing pain on one side of your head, and/or sensitivity to light and sound, nausea, and vomiting. People with migraines can also feel neck pain or stiffness from muscle tension or trigger points in the neck and shoulders
• Shoulder (upper trapezius muscle) pain: When this muscle becomes strained or tight, it can cause pain and discomfort in your neck. Neck injuries like whiplash can also cause muscle strains or trigger points that lead to chronic pain and discomfort
• Text neck: Neck pain or stiffness from constantly looking down at a screen. Poor screen-related posture can put stress on your neck muscles and ligaments
• Torticollis (aka wry neck): When your head is tilted to one side while your chin is rotated to the other side. Torticollis can cause pain, stiffness, and limited range of motion in your neck. The muscles that control neck movement are innervated by the cervical spine. Abnormalities in this region can cause torticollis
• Degenerative joint disease (DJD), aka osteoarthritis: The joints between the vertebrae of your cervical spine are called facet joints. These joints can become worn or damaged over time. The symptoms of DJD in the neck may include neck pain and stiffness
• Injury to the brachial plexus: the brachial plexus is a network of nerves that originates in your neck and travels into your arms. Neck injuries like whiplash can cause compression or stretching of the brachial plexus, leading to pain, weakness, or numbness in the arms
• Carpal tunnel syndrome (CTS): Primarily associated with the median nerve at the wrist, CTS can also be related to the neck. The nerves that supply sensation to your hand and wrist originate in your cervical spine
• Poor posture: Causing muscle imbalances, joint stiffness, and nerve compression, poor posture can cause pain, discomfort, and limited range of motion in your neck
• Mom shoulders: When your shoulders creep higher and higher toward your ears. This comes from super tight and tense shoulder and neck muscles. Mom shoulders can also make it difficult to turn your head while driving
• Upper Cross Syndrome: An imbalance creating a "cross" pattern of overactive and underactive muscles. This cross pattern leads to poor posture and stress on your neck, shoulders, and upper back

   

How does chiropractic help with neck pain?

Chiropractic is the least invasive treatment for neck pain. Our chiropractors use a variety of techniques to help you manage neck pain, which could include:

• Manual adjustments to improve the mobility and alignment of your cervical spine, and reduce pain and stiffness
• Soft tissue release to relieve muscle tension and promote relaxation
• Lifestyle adjustments to address contributors to your neck pain, like poor posture or repetitive movements
• Neck pain relief exercises to improve strength and flexibility in your neck and upper back muscles
• Treatments for nerve problems that may be contributing to pain, numbness, or tingling in your neck and arms

How do chiropractors diagnose neck pain?

Our chiropractors usually start by taking a comprehensive medical history and conducting a physical examination. We may perform range of motion testing, muscle strength and reflex assessments, and orthopedic tests.

We may also refer you for imaging tests, such as X-rays or MRIs, to identify structural abnormalities or nerve compression. 

How long will it take for my neck pain to go away?

The duration of treatment for your neck pain depends on the underlying cause. Acute neck pain caused by muscle strains or spasms may resolve within a few days with appropriate treatment. Neck pain caused by poor posture may improve in a few weeks.

Chronic conditions may require ongoing management to alleviate symptoms and prevent further damage. Treatment may involve a combination of chiropractic care, physical therapy, and pain management.

Once we examine and diagnose your condition, we can provide you with a more accurate estimate of the duration of your treatment.

Need relief from neck pain right now?

If you're currently suffering from neck pain, our chiropractic clinic in Aptos is ready to help. Our chiropractors are experienced in managing various causes of neck pain and can provide individualized treatment plans. Booking your appointment online is quick and easy—click here to schedule.

During those turbulent teen years, the disfigurement from scoliosis can feel extremely embarrassing. Wearing a bathing suit and other more revealing clothes can feel especially mortifying. Add to that the difficulty of finding properly fitting clothes, and you’ve got a very frustrated teen on your hands.

Scoliosis can also make a teen feel scared about getting care, as their ribs can feel sensitive and their spinal muscles can spasm.

The constant discomfort and lack of quality sleep resulting from scoliosis can affect not only a teen's school performance, but can also have a negative impact on their overall mood and well-being.

Teenage scoliosis just makes life harder.

What is scoliosis? 

Scoliosis is a medical condition that affects the spine, causing it to curve abnormally. While it can occur at any age, juvenile idiopathic scoliosis is a common type that affects children and teenagers. 

What does scoliosis look like?

The spine is made up of 33 vertebrae that run from the neck to the lower back. When viewed from the front, a healthy spine appears straight. However, in scoliosis, the spine curves abnormally. 

When you have scoliosis, your spine has curves that look like a C-shape or S-shape. The spine appears to bend to the side and create an abnormal curve in your thoracic or lumbar vertebrae.

What is juvenile idiopathic scoliosis?

Juvenile idiopathic scoliosis (also known as adolescent idiopathic scoliosis) is a type of scoliosis that affects children and teenagers between the ages of 3 and 18. It is called “idiopathic” because the cause is unknown. This type of scoliosis typically affects girls more often than boys.

What are the symptoms of juvenile idiopathic scoliosis?

Symptoms can be mild or severe. You (or your teen) may not even notice them at first. The common scoliosis symptoms include:

• Uneven shoulders
• Uneven waist
• A prominent hip or shoulder blade
• Back pain
• Fatigue
• Postural changes

What causes juvenile idiopathic scoliosis?

The exact cause is unknown, but researchers believe that it may be due to a combination of genetic and environmental factors. Some theories suggest that hormonal changes during puberty may also play a role.

Can chiropractors diagnose juvenile idiopathic scoliosis? 

If you suspect your child has scoliosis, we can conduct an initial exam to look for the signs. We’ll look for uneven shoulders, waist, and hips, as well as a prominent hip or shoulder blade.

We’ll likely refer you and your teen for X-rays. 

If we determine that your teen has signs of scoliosis, we’d like to see X-rays to determine the degree and location of their spinal curve. The measure of the degree of curvature is referred to as the “Cobb angle.” The Cobb angle is used to classify the severity of the scoliosis and determine the best course of treatment.

What are the treatments for juvenile idiopathic scoliosis?

The treatment options for juvenile idiopathic scoliosis depend on the severity of the condition. In mild cases, observation and monitoring may be all that is needed. In more severe cases, a brace may be recommended to help control the progression of the curve.

Surgery may be recommended for the most severe cases. The type of surgery will depend on the degree and location of the curve.

How does chiropractic care help with juvenile idiopathic scoliosis?

Our goal as chiropractors is to help improve the alignment and balance of the spine, which may help reduce the progression of your teen’s scoliosis. 

We had one teen patient diagnosed with mild scoliosis at the age of 11. She came to see us for back pain at age 13. We used the Adam's Scoliosis Screening test and noticed that her spinal curvature was larger than shown in her previous X-ray.

We recommended a follow-up X-ray. It revealed that her scoliosis had severely progressed over the course of 2 years. We referred her to a pediatric spinal orthopedist at Stanford who monitored her progress with X-rays every 6 months.

We have continued to adjust her and are pleased to report that her most recent X-rays showed no signs of further progression.

Chiropractic care can help ease the pain of scoliosis. 

By aligning the spine and relaxing the muscles around it, chiropractic helps reduce your teen’s discomfort and soreness. Our own Dr. Michaela manages her scoliosis with weekly chiropractic adjustments and massage to keep her comfortable and ready to treat patients.

Our chiropractors use a variety of techniques for scoliosis, including spinal adjustments, manual therapy, and exercises to help improve the function of your teen’s spine. 

We may also recommend massage or physical therapy. 

Need a chiropractor for teen scoliosis in the Santa Cruz area?

Over the years, we’ve helped our patients—and a few staff members—get relief from the symptoms of scoliosis. 

If you suspect that your child or teen has scoliosis, have them evaluated by our chiropractors here in Aptos. You can make your appointment online. 

Is your teen experiencing back or neck pain that may have a cause other than scoliosis? 

We’ve written a blog post covering the teenage conditions we often see in our office. Learn more about teen neck and back pain here. 

• School is more difficult. Chronic pain Makes it hard to focus in school. Teens with neck or back pain often struggle to pay attention because of constant discomfort.
• They can't move freely. Pain makes it harder to do physical activities. Inactivity can cause a decline in their physical health, as well as their mental well-being.
• They can't participate socially. Because they are in pain, they miss out on opportunities to connect with friends and family, or to participate in fun activities. 

Neck and back pain can really cause a teenager to feel frustrated, isolated, and limited.

Healthy posture is critical for developing teens. 

Maintaining your teen's spinal and nervous system health sets them up for a more enjoyable, less painful life. Chiropractic helps with both prevention and treatment of teen neck and back pain by supporting healthy posture. 

During their teen years, your child’s bones and joints experience rapid growth, leading to increased height and body weight. Their muscles and tendons also grow and become stronger during this developmental stage. Maintaining healthy posture during this stage of growth helps avoid quite a few health issues going forward. 

Poor posture over a lifetime can have serious consequences on your teen’s health and well-being. Poor posture often leads to more serious conditions, like:

• Chronic pain. Poor posture can put excessive strain on their neck, back, and joints, leading to chronic pain
• Reduced mobility. Over time, poor posture can lead to limited range of motion and decreased flexibility
• Breathing difficulties. Poor posture can affect the alignment of their spine, neck and chest, which can make breathing more difficult
• Increased risk of injury. Poor posture can put them at a higher risk for falls and other injuries
• Development of chronic conditions. Poor posture can increase the risk of developing chronic conditions such as arthritis, disc problems, and nerve impingements
• Poor self-esteem. Poor posture can also have a negative impact on their self-esteem and confidence

It's important to maintain good posture from the beginning to avoid chronic conditions and promote overall health.

What causes neck, back and joint pain in teenagers?

These are just a few of the causes we see in our office:

• Old mattresses. Due to the lack of support they provide, old mattresses lead to misalignment while sleeping. This can lead to discomfort, pain, and potential long-term damage to the musculoskeletal system
• Sports injuries. Falls, hits, and forced twists put strain and pressure on teens’ muscles, bones, and joints
• Poor posture. Slouching or hunching over a desk or device places strain on the neck and back muscles, leading to pain. This repeated stress can lead to chronic discomfort and eventually damage their spine.
• Scoliosis. Their spine curves to one side, causing imbalances in their musculoskeletal system. This can cause pain as the unnatural curvature puts extra stress on their neck and back.
• Breast development. A sudden increase in breast size can cause an imbalance in a teen’s posture, leading to neck and back pain due to strain on the spine and supporting muscles.
• Growing pains. When the body grows rapidly and the muscles and bones are unable to keep up, teens can feel discomfort and pain in their neck and back.
• Old backpacks. An old or heavy backpack that is not properly adjusted to a teen's body can cause strain on their neck and back muscles. Improperly carrying a backpack can also put pressure on their spine, leading to long-term posture problems and back pain.
• Excessive screen time. Device use leads to poor posture and prolonged periods of muscle and tissue strain. Constantly looking down at a screen causes tension, pain, discomfort, and possible long term damage.

Choose non-invasive treatments to support healthy spine development in teens. 

Chiropractic care treats neck and back pain in teenagers without using drugs or surgery. By performing adjustments to realign the spine, and/or soft tissue release to reduce tension, we strive to treat the root cause of your teen's pain.

We also prescribe postural exercises that target the specific imbalances causing the pain. These exercises help relax tightened muscles and strengthen overused/overstressed tissues.

How do we diagnose the root cause of your teen’s neck and back pain? 

The first step is for you and your teen to talk to us about their overall health and lifestyle. We will also do an exam to see how their body is moving and working. We may also do some tests to see how well their hips, muscles, and nerves are working. If we determine a need for imaging, we may suggest getting an X-ray or MRI.

How long until my teen’s neck and back pain goes away with chiropractic care?

How long does it take to relieve back or neck pain in your teenager? The answer depends on why they are having the pain and how bad it is. Is it upper back pain, lower back pain, or middle back pain? Is your teenager having text neck symptoms? 

Some teens feel better after only a few visits with us, while others may need more time and more treatment. It depends on their diagnosed condition, and their overall health.

We'll be able to give you and your teen a better idea of how long it will take after we examine them and figure out what's causing their pain.

Is your teenager suffering from neck or back pain? 

Chiropractic can provide relief.

We see many teens in our Aptos clinic. If your teen is in pain, or you’re worried about their posture, schedule an appointment with us online to get relief and prevent more serious problems in the future. We can work together on a plan to improve your teen’s posture and encourage healthier habits.

Is your teen or tween experiencing foot pain?

We see foot pain in teens, too. It's often Sever’s disease (Calcaneal Apophysitis) is painful inflammation of the heel’s growth plate. It often affects kids between the ages of 8 and 14.

One day I stumbled upon my teen using three screens at once. They were juggling a three-way video chat on their phone, a game on their Nintendo Switch with another friend, and their latest Netflix binge on the TV. I was both shocked and amazed by the digital dexterity!

Impressive in some ways, but damaging in others.

Many teen social activities have moved online, and that impacts their physical well-being. When it comes to neck and back pain, more screen time equals more pain. This “new online normal” is not good for the teenage spine.

As a chiromom, I am concerned. 

Neck and back pain are very common in adults. In a general population, the 1-year incidence of neck pain can be as high as 40%. And based on the growing patient explosion in the teenage sector—it’s also becoming more common for teenagers.

Text Neck is a serious issue in teens.

Text neck is due to poor posture related to technology use. Damaging posture often looks like:

• Hunching over the phone with the chin practically resting on the chest
• Slouching over portable gaming devices
• Leaning into laptops to get school work done 

It all adds up to pain—and to eventual degeneration.

Teens spend too much time in screen-related postures.

A study by Ariëns et al. found a strong link between neck pain and a lot of time spent with your neck flexed forward at least 20°. With teens spending an average of 5 to 7 hours a day bent over their smartphones, text neck is becoming an all too common problem.

Like 75% of the world's population, teens spend hours every day with their heads tilted down. This puts extra stress on their necks and spines. In fact, a high school student could be spending an extra 5000 hours in this position!

It's not just the amount of time that's the problem.

The weight put on your spine increases dramatically the more you lean forward. A neutral head weighs around 10 to 12 pounds, but when it's flexed forward, the forces on the neck can soar to over 60 pounds. No wonder our necks are aching from all that screen time.

There’s also an increased risk of developmental, medical, psychological, and social complications.

More from Ariëns et al. —

“Musculoskeletal neck pain is a common multifactorial disease in children and adolescents, implying that there are numerous risk factors contributing to its development. Bending the head, neck, and shoulders over cell phones and handheld devices, along with distorted neck positioning when sitting, studying, and watching television, can lead to incrementally increased stresses in the cervical spine area. These stresses may lead to early wear, tear, degeneration, and possibly surgeries. Other developmental, medical, psychological, and social complications are also of concern.”

The solution is to straighten-up and move in healthy ways.

The non-stop hours spent hunched over screens leads to muscle weakness, atrophy, and even painful spinal conditions that require intervention. 

You can help your teens avoid the damaging effects of too much screen time by encouraging more exercise. To keep your teen's body strong and healthy, get them outside more. Get them moving and interacting with others in fun activities that don't include screens.

You can also treat and prevent teen back and neck pain at home.

Have a talk with your teen about developing some spine-healthy habits:

• Talk about how to avoid the postural habits that cause neck and back pain
• Make an effort to perform activities with a neutral spine
• Avoid neck flexion for hours each day
• Tell your kid to look at the horizon often, use a timer for reminders
• Get an external monitor so your kid isn’t hunched over the laptop all day
• Investigate devices and settings that limit screen time

Is your teen having back or neck pain? Chiropractic can help. 

More and more parents are bringing their teens to see us here in Aptos. Increased device usage means an increase in teen spinal pain. If your teen is in pain, make an online appointment, so we can stop the pain today and prevent lifetime problems tomorrow. Together we can reduce poor posture and get our kids moving in healthier ways.  

Are you concerned about your teenager experiencing back or neck discomfort that may not be associated with device usage? We have published a blog article discussing common teenage conditions we see in our office. Get more information about teenage neck and back pain here.

When should you seek out immediate care for hip pain?

If you hurt your hip in a bad accident or fall within the last week, you should seek medical help ASAP.  Also, if you can't walk on your leg, have a bump in your groin, or have pain or swelling in your testicles, it's important to get it checked out.

What makes your hip hurt?

The hip joint connects the thigh bone to the pelvis. This joint is essential for walking, running, sitting, and just about any other physical activity you perform. It’s also responsible for supporting the weight of your body. When your hip joint isn’t functioning properly, you experience pain, discomfort and difficulty doing just about anything.

Common hip pain causes

• Osteoarthritis: a degenerative joint disease caused by the wear and tear of cartilage
• Bursitis: inflammation of the bursae—small fluid-filled sacs that act as cushions between your bones, muscles and tendons
• Hip impingement (aka femoroacetabular impingement/FAI) happens when there is abnormal contact between the ball-and-socket joint of your hip
• SI joint pain, also known as sacroiliac joint pain, occurs when the sacroiliac joint, which connects your spine to your pelvis, becomes inflamed or misaligned
• Snapping hip syndrome: a snapping sensation or sound when you move your leg (often described as having your “hip pop”). It’s caused by tight muscles or tendons, or structural abnormalities in your hip joint
• Groin pain: discomfort or pain where your upper thigh meets your lower abdomen. It can be caused by muscle strains, hernias or hip joint problems
• Lower Cross Syndrome: lower back pain and hip discomfort resulting from an imbalance of overused and weakened muscles
• Hip instability: pain in your hips caused by muscle weakness or imbalances, or changes in the shape of your hip joint
• Tight hip flexors: low back pain and hip pain/stiffness caused by tight hip flexors pulling on your pelvis and your low back

How do chiropractors help with hip pain?

Our chiropractors use a variety of techniques to help manage hip pain.

We may make manual adjustments to your joints to make them move better and make sure they're in the right position. We might also perform soft tissue release to help relax your tight muscles.

We’ll likely give you advice on lifestyle changes, like avoiding certain movements that make your hip hurt, or changing habits that might have caused the problem in the first place.

We might also address problems in your nerves that can make the pain worse, and help ease your pain and make your body feel better overall.

How do chiropractors diagnose the cause of hip pain?

We’ll likely start by asking you questions about your health history and lifestyle, and do a physical examination. We may also perform orthopedic and neurological tests to assess your range of motion, strength, and hip joint reflexes. If we determine you need imaging, we’ll make the proper referral for an X-ray or MRI.

How long will it take for my hip to stop hurting with chiropractic care?

The length of time it will take for you to feel better will depend on the cause of your hip pain and how severe it is.

Some people get better quickly after just a few visits with us; others might need more treatment over a longer period of time. It depends on what's causing your hip pain, your overall health and age, and if you've had treatment before.

We can give you a better idea of how long it will take after we examine you and diagnose your condition.

Are you experiencing hip pain? 

Our chiropractic clinic in Aptos is here for you. Our team of chiropractors can help you manage your hip pain, regardless of the underlying cause. You can easily schedule your appointment online here.

Rib pain can also be pretty alarming—especially when it occurs in the front of your chest! Many of our patients with rib pain in the front think they're having a heart attack. If you suspect you’re having a heart attack, please dial 911 and/or go to your nearest ER. Don't wait for an appointment with your regular healthcare provider. 

The good news is that most rib pain can be managed by chiropractic care. Whether caused by a traumatic impact, or a chronic condition, rib pain doesn't have to stop you from living life. 

What causes rib pain?

Your ribs are comprised of bone, muscle, and connective tissue. The pain you feel in the area of your rib cage could be associated with any of the following:

• Each rib attaches to its corresponding thoracic vertebra on either side
• Ribs 1-10 wrap around to the front of the chest and connect to one another with cartilage
• Ribs 11 & 12 are “floating” ribs, meaning they do not connect to anything at the front of the body
• The muscles in-between each rib are called the intercostal muscles
• a neurovascular bundle runs in-between each rib. (an intercostal nerve, artery and vein)

There are a few specific conditions that can cause rib pain.

• Your "rib is out”: We call that a Rib Subluxation. It's a sharp, stabbing pain at the back, sides, or front of your chest. This rib pain gets worse with deep breathing 
• Shingles: you can have skin lesions following the path of your rib below. This is more likely if you've had chickenpox as a child
• Scoliosis: When your back is abnormally curved and you have a high shoulder and/or a bulging rib cage on one side
• Intercostal Neuralgia: This is pain that travels to the front of your chest
• You have "a stitch in your side": This could be an Intercostal Muscle Spasm, usually resulting from heavy breathing/exertion, and made worse with stretching
• Rib Fracture: if you've had some sort of trauma to your ribs—especially a direct blow— it's quite painful to lie on your back

How does chiropractic help with rib pain?

Chiropractic adjustments can help rib subluxations feel substantially better in a few days.

With intercostal neuralgia and intercostal muscle spasms, chiropractic can help calm down the irritated intercostal nerves and muscles.

Chiropractic can also help manage the aches and pains that come with having scoliosis.

Chiropractic can help with rib pain—sometimes almost immediately.

I've had direct experience with rib pain, and used chiropractic to help. One day I was pulling my empty garbage bin up the driveway. All of a sudden, I felt a sharp pain at the right side of my thoracic spine that began wrapping around to my sternum.

I was in so much pain, and it was so hard to draw a full breath. I adjusted myself with my Activator and felt immediate relief. I was finally able to take in a full breath. A little ice at the area of injury, and I was good to go!

How do chiropractors diagnose the cause of rib pain?

If you've got rib pain when you come for a visit, we'll likely do the following to figure out the cause:

• Take a thorough history
• Perform orthopedic tests to determine if you've got scoliosis, intercostal muscle spasm, or intercostal neuralgia
• Palpate to determine if your rib is “out”
• Examine your skin to look for shingles lesions
• Use a tuning fork to help rule out a fracture
• Refer for an X-ray if
  • you have a history of trauma
  • a fracture is suspected
  • there's a need to measure degree of scoliosis present
• Refer for medical management if shingles is suspected

How long does chiropractic treatment take to heal rib pain?

The answer to this question is dependent on the cause of your rib pain:

• Pain can resolve in a few days—sometimes immediately—with rib subluxation, intercostal neuralgia and intercostal muscle spasm
• Scoliosis is a condition that must be managed, as it can't just “go away”
• Rib fractures usually heal in about one or two months. We can help you manage the pain as you heal
• Shingles are usually self-resolving after 2-4 weeks

What can I do at home to help with my rib pain?

Self-care for rib pain is dependent on the cause of your pain. Possible self-care techniques for rib pain that we may recommend include:

• Stress management techniques if you've got shingles
• Certain supplements to help with shingles symptoms
• Warm-ups before exercising
• Deep breathing exercises
• Rock Tape techniques for pain management and extra support

Are you having rib pain?

Come visit our clinic in Aptos. Our chiropractic team really can help you manage your rib pain, whether the cause is an injury, an illness or a chronic condition. Make your chiropractic appointment online here. 

That shooting or aching pain in your pelvis can be a symptom of Symphysis Pubis Dysfunction (SPD). The pubic symphysis joint is between your left pelvic bone and your right pelvic bone. Its job is “to help your pelvis absorb some of the weight from your upper body before it travels to your lower body. It also helps separate your pelvic bones to prepare for vaginal childbirth.” When this joint is misaligned, your lower body movement is severely limited.   

SPD has a few causes. 

SPD occurs when this joint becomes misaligned from pregnancy, injury, or pelvic imbalances brought on by certain conditions. Chiropractic adjustments and other non-invasive interventions can help relieve the pain of SPD and keep you moving. 

How does pregnancy cause Symphysis Pubis Dysfunction?

SPD can happen to anyone who is pregnant, or was pregnant. This is a fairly common complaint in pregnancy, but we see this often in postpartum women as well.

Why do pregnant women experience pelvic pain?

The ligaments keeping mom's pelvic bone aligned become relaxed and stretchy as delivery nears. What makes it easier to deliver a baby also makes it easier to get SPD. During pregnancy, the body secretes the hormone relaxin. Relaxin makes the ligaments in your body more stretchy so that your pelvis opens and baby has an easier time getting out into the world. Sometimes relaxin does its job too well, loosening the ligaments around your pelvic bones before baby is ready to come out. This is what causes movement (and unfortunately, pain) in the pelvic joint.

Pelvic imbalances can also cause issues with the pubic symphysis joint.

Also known as a tilted pelvis, issues with your legs, hips or spine can lead to a pelvic imbalance. Conditions like uneven legs, spinal scoliosis, and muscle imbalances or muscle contractures contribute to pelvic imbalances, which can also encourage misalignment of the pubic symphysis.

Symphysis Pubis Dysfunction can also be caused by injury and disease.

Sports injuries can cause you to jam or dislocate your pelvic bones around the joint area.

I recently experienced SPD while ski touring in fresh snow. The weight of my ski and the weight of the snow strained one of the muscles that attaches to the front of my pelvis. I had difficulty climbing stairs, getting out of my car, putting on pants and rolling over in bed. Dr. Michaela adjusted my sacrum and my pubic symphysis, it helped so much!

Osteoarthritis: The cartilage in your pubic symphysis joint can wear down over time, resulting in less support for your pelvic bones. 

Osteitis pubis: Infections and inflammatory conditions in the surrounding tissues can harm the pubic symphysis joint.

What are the symptoms of Symphysis Pubis Dysfunction?

Usually our patients with SPD point to the front of their pelvis and describe a pain at the pubic joint. SPD is primarily experienced in your pelvis, but can spread to other areas of your lower body. SPD pain can manifest in your groin, abdomen, upper thighs, lower back, and perineum. There may also be tenderness at your pubic bone. 

Other SPD symptoms include a clicking sound in the pelvis with walking or spreading your legs apart. SPD pain can worsen when you're walking and doing weight-bearing activities, particularly those that involve lifting one leg. Climbing stairs, getting dressed, getting in and out of a car, or even turning over in bed can be quite painful with SPD.

Chiropractic & pelvic support can help keep you working if you've got SPD.

Sometimes you can't take time off to deal with the effects of SPD, that's where we can help.

I once had a patient who experienced a rare pubic symphysis dislocation during the birth of her first child. At about 4 months along with her second child, her birth provider wanted to put her on bed rest once her pubic symphysis pain started. Her work was very physical and she came to me for support.

As I was performing a pelvic balance assessment, I found a significant imbalance stemming from her pubic symphysis. I performed an instrument assisted activator adjustment to her elevated pubic rami (a group of bones that make up part of the pelvis).

The patient instantly felt waves of relief from pain and waves of calmness to her body. She wore a Serola Belt for the duration of her pregnancy to support her pelvis. And she was able to continue working up to the end of her pregnancy.

How does chiropractic help with Symphysis Pubis Dysfunction?

When your joints move properly, your muscles are strong but supple, and your ligaments are released, your pelvis can function optimally!

At Golden Chiropractic, treatment can include:

• soft tissue therapy
• pregnancy support belt
• side-lying mobilizations
• pelvic blocks
• instrument-assisted pubic symphysis adjustments

We use various chiropractic treatments for your pelvic area.

We may use the Webster Technique to address the pelvic bones, muscles, and ligaments of pregnant women.

For all SPD related pain, we start by assessing and treating the sacrum (your tailbone). We then assess and treat the piriformis muscles—these go from your hips to your tailbone. Finally, we assess the sacrotuberous ligament which attaches your sit bones to your tailbone.

Next, we move onto the pubic bones (where your pelvic bones attach in the front). Then your psoas muscles (hip flexors), and your round ligaments (the ligaments that support your uterus) are assessed and treated.

How many chiropractic visits do you need for Symphysis Pubis Dysfunction?

Chiropractic care helps to balance the pelvis and relieve the pain. The number of visits any one patient needs depends on the causes of their SPD. Chronic conditions will require regular maintenance visits to manage pain. SPD pain from acute injuries will have a shorter timeline.

A note for those experiencing symphysis pubis pain from pregnancy:

For pregnancy, the good news is that the pain usually goes away after the baby comes. The pain and discomfort can take a toll on your mental health, however. 

Symphysis pubis pain may contribute to symptoms linked to postpartum depression after your baby’s born. It’s a good idea to talk to your provider about behavioral health support if you’re experiencing symptoms associated with depression.

What is the best self-care for Symphysis Pubis Dysfunction?

Avoid triggers as much as you can.

Sit down to get dressed, and avoid heavy lifting and pushing. Climb stairs sideways to avoid pushing down on the painful side.

Apply a heating pad or ice pack to your pubic bone.

If you're pregnant and using a heating pad, don’t leave it on for more than 10 minutes at a time—more than 10 minutes can raise your baby’s temperature. You can safely cycle the pad on and off every 10 minutes.

Wear a pelvic support belt.

A Serola belt, or a pregnancy support belt can be helpful to act as a girdle to hold the pelvis together.

Do your Kegels and pelvic tilts.

Doing exercises and stretches helps strengthen the muscles of the pelvic floor.

Follow your treatment plan.

Schedule the recommended chiropractic appointments at the suggested intervals. Do the exercises recommended.

Consider pelvic floor physical therapy.

Your chiropractor can help you decide if it's a good option. 

Is pubic pain disrupting your life?

Come see our chiropractors here in Aptos! Our chiropractic team really can help you get out of—and stay out of—Symphysis pubis pain. Make your appointment online. 

Wondering about chiropractic care throughout all pregnancy stages?

Read up on Prenatal Chiropractic Care by Trimester. 

Why you need holiday self-care plan. 

There's a reason that coaches of every type talk about the importance of making a commitment. When you commit, things seem to support you in keeping that commitment. If you decide to take care of yourself during the holidays, and commit to it, you'll likely keep that promise, and feel great instead of feeling burnt out.

"At the moment of commitment the entire universe conspires to assist you."
― Johann Wolfgang von Goethe

If you make a commitment today to take care of yourself NOW, you will better serve your community throughout the holiday season and into the new year.

Here's the hard truth: If you don’t take care of yourself, your immune system doesn’t function properly.

A run-down immune system leads to more colds, more flu, and more negative effects from stress.

Take time today, and write down what you’d like to see for this holiday season.

Write down how you will specifically take care yourself this year. Here are some questions to get you started:

• What kind of healthy snacks can you prepare to keep you from eating too much junk?
• Which exercise routine will be easy for you to keep up?
• Should you find work-out accountability partners?
• What’s most important to YOU this holiday season? Say, “No,” to everything else.

   

The original intent of the holidays was to take a break.

Instead, we speed up and live on junk fuel. Maybe it’s time to rethink how you do the holidays, and choose sanity and health.

Take a few minutes to answer the questions above. Make a plan for keeping yourself healthy during this time of revelry. Commit, then observe how good you feel because you chose your health.

And if you're feeling aches and pains during this busy, often stressful time, feel free to make an appointment for some chiropractic or massage care. We're here for you!

What is colic?

Colic is a condition where a baby’s abdomen becomes distended and they are crying excessively (over 3 hours each day is considered excessive). Colic also produces excessive intestinal gas.

What are the symptoms of colic?

Babies with colic may show the following symptoms:

• Excessive intestinal gas and constipation
• Excessive crying from the discomfort 

What causes colic?

Your baby’s digestion (and yours, too) is managed by the nervous system.

When things are working well, their little body knows how to rest and digest. But when their nervous system is stuck in stress mode—or isn’t able to calm down—they may have trouble with digestion.

We see this a lot in babies who are tense, gassy, or uncomfortable. 

Why does digestive difficulty happen in infants?

Babies' nervous systems are still learning how to handle the world.

Lights, sounds, movement—it can all be too much. Add in a digestive system that’s still developing, and it’s no wonder some babies get fussy or colicky.

Just like adults, babies can get tummy trouble when they’re overwhelmed. Stress shows up in their little bodies as gas, discomfort, or trouble settling.

How do you diagnose colic?

We once had a 2-month-old patient that had only 5 bowel movements in her entire life!

She went up to 10 days without a bowel movement once. She was very irritable (understandably so). Her mom was tired, she was tired.

She was very gassy, but had to work hard to release it. In order to diagnose her condition properly, we did the following:

• Felt her abdomen for rigidity and looked for signs of distention
• Took a history about the frequency of her bowel movements
• Asked about excessive bowel gas, how long she cried each day, and the diet of her breastfeeding mother to explore the possibility of allergies

Fun fact about a nursing mom’s diet: A New Zealand study showed that chocolate and fruit were the foods most consistently eaten by mothers of babies with colic.

How does chiropractic treat colic?

For the 2-month-old mentioned above, we adjusted her sacrum and C1, and performed some cranial work and intestinal valve release.

By the end of her appointment, baby had a large bowel movement.

Ever since the baby was adjusted, her bowel movements have been more regular and her personality has changed considerably, for the better.

Mom is also so much happier: “The effects of the treatment were immediate. Starting that same day, my baby began to have regular BM's (sometimes multiple each day), started sleeping through the night and was much less fussy.”

How does chiropractic treatment work with colic?

Chiropractic for colic is focused on reducing your baby's stress response.

Adjustments at the occiput and sacrum stimulate the parasympathetics to encourage the baby to relax after periods of stress.

Cranial work also helps to stimulate the parasympathetics which encourages relaxation of their intestinal sphincters.

Adjustments at C1 calm down sympathetics, calming the baby’s stress response.

How long will it take for my baby’s colic to resolve?

Research identified that 94% of colicky infants respond well to adjustments of C1 after an average of 3 adjustments in the span of 2 weeks. 

What can I do at home to help my baby with colic?

At-home care for colic includes:

• Abdominal massage for the infant in a right to left motion like a rainbow
• Bicycling the infant's legs
• Adjusting mother’s diet if allergies are suspected
• Gripe water that does not contain alcohol

Where can I learn more about colic and chiropractic?

If you want to learn all about chiropractic for children, check out the The International Chiropractic Pediatric Association. On their parent portal, they have links to published studies on chiropractic's benefits for children. 

Do you have a colicky baby?

If your baby is crying excessively, or showing signs of digestive distress, we can help.

We specialize in pediatric chiropractic, and can help your baby feel better fast. Make an appointment to see Dr. Goldi in our Aptos clinic.

“Being a surfer means that you are at the mercy of thousands of pounds of water at any moment. It also means that the lower back takes a beating from the unnatural positions that you must take.

“I used to just deal with the pain because I had no other solution, but with adjustments, I can be ready to go for another session at a moment's notice.” —Jeffrey R., Golden Chiro patient

Taking time away from surfing because of low back pain can be frustrating. It’s hard to watch a good set roll in and miss out on the fun. But if you experience low back pain, you must get treatment as soon as you notice it’s an issue. Left untreated, surfers can get chronic low back pain, and eventually experience arthritic degeneration.

What causes low back pain in surfers?

Low back pain from surfing comes from over-arching your lumbar spine when you paddle. This action causes pressure and compaction of your lumbar facet joints. If you have excessive stiffness in your upper back, your lower back arches even further to compensate.

Your facet joints are located on both sides of a vertebra—they are where the vertebrae connect to one another. They are richly innervated with nervous tissue and can become a source of pain when irritated or compacted.

What are the symptoms of back pain from surfing?

There are three main signs that your back pain is caused by surfing:

• Dull, aching low back
• Stiff upper back
• Weak core

How do you diagnose that back pain is from surfing?

We do a few tests to determine if your pain is from over-arching when you paddle:

• We'll assess the range of motion in your upper and lower back, especially extension.
• We'll perform Kemp’s orthopedic test and/or the prone press-up orthopedic test. These tests help determine whether your low back pain stems from your facet joints or an irritated lumbar spine.

How does chiropractic treat back pain from surfing?

If we diagnose that your low back pain is surfing-related, we'll likely use a combination of the following treatments:

Chiropractic adjustments to help:

• mobilize the facet joints
• decrease stiffness and inflexibility of the upper back

Soft tissue therapies to decrease tension in the surrounding musculature, like:

• myofascial blading
• electric muscle stimulation
• cupping

How long will it take to stop surfing-related low back pain?

The amount of time needed to get back to 100% depends on your physical condition and history of injury/activity.

If you have experienced a traumatic wipe-out, we may recommend seeing us 2 times a week for 2 weeks, then once a week for 4 weeks.

If you're experiencing generalized stiffness or achy-ness, we may recommend coming in once a week for 6 weeks. We typically see resolution of symptoms long before that, however.

What can I do at home to prevent and ease surfing-related low back pain?

Strengthen your core.

Core strengthening will help to stabilize and protect your low back. It is especially important to engage the core during the “pop-up” phase.

Do a warm up before you paddle out.

This 5-minute warm-up can help avoid injuries caused by holding prolonged surfing postures.

Ease your aches and pains.

CBD topicals and Epsom salts can provide relief for your tight, achy muscles.

Think your back pain is from surfing?

Maybe it is. Maybe it isn’t. To be sure, get diagnosed by a professional. Book your appointment with us so our chiropractors can determine if your pain is surfing-related, or has another cause. Once we figure out the source of your pain, we can develop the right treatment plan for you.

Basing our prenatal recommendations on clinical experience and research, we treat the three most important components of a pain-free, uber-healthy pregnancy and successful birth:

1. Health of Mom and Baby
2. Mental Preparation
3. Physical Preparation

Chiropractic, acupuncture, massage, ergonomic adjustments, and nutrition support optimal health and ease throughout your pregnancy, and beyond. Below you’ll find our general recommendations for your prenatal and postpartum pregnancy stages.

First Trimester Chiropractic Care

Goals:

• Setting you up for success
• Establishing your prenatal team: OBGYN, midwife, doula, chiropractor, acupuncturist, massage therapist, CST

Care plan:

• Chiropractic care begins
  • Wellness treatment every 2-4 weeks
• Massage
  • 1-2x per month 
• Begin prenatal vitamins
• Light exercise: walking, prenatal yoga, etc.

Second Trimester Chiropractic Care

Goals:

• Preventing pain
• Maintaining pelvic alignment
• Preventing baby positioning issues
• Maintaining health & fitness
• Easing stress

Care plan:

• Chiropractic care
  • Webster Technique or Spinning Babies for optimal fetal positioning 
  • Every 2 weeks
• Prenatal massage
  • Ease mental and physical tension
  • Every 2-4 weeks
• Continue with prenatal vitamins and exercise
• Begin birthing classes and other educational workshops to help prepare

Third Trimester Chiropractic Care

Goals:

• Preparing for labor, delivery, and beyond

Care plan:

• Webster Technique or Spinning Babies for optimal fetal positioning 
  • Every 1-2 weeks
• Focus on preparation for labor and delivery
  • Birth plan
  • Goals
  • Postpartum questions
• Prenatal massage to ease mental and physical tension
  • Every 2 weeks
• Acupuncture
  • 1-4 treatments to prepare the uterus for labor and delivery
  • could include induction and optimal fetal positioning
• Continue exercise as able

Fourth Trimester/Postpartum

Goals:

• Setting you up for success
• Establishing your postpartum routine

Care plan:

Home care: a collection of advice from moms, doulas, and our doctors for the first 2 weeks after the baby is born:

• Stay home with the baby
• Focus only on nursing/feeding, eating, sleeping, and showering
• No shopping, no laundry, no cooking
• Limit home visitors if you are feeling overwhelmed or unsure
  • Be very clear about how long they should stay, and what you want help with
• Ask for help when you need it (ie. playdates for older siblings, food prep)

Nutrition & Fitness

• Hydrate: drink about 100oz of water daily
• Eat frequent, nutritionally-balanced foods and snacks
• Continue prenatal vitamins, including Calcium, Magnesium, and Omegas, while nursing
• Start baby on Vitamin D (400-1000 units/day), especially if nursing
• Check with your Chiropractor and Midwife or OB before you begin to exercise
• Plan to begin with gentle stretching and walks with baby

Chiropractic & Massage 

• Schedule your first postpartum appointment
  • 2 weeks after the baby’s birth
  • We check you for any aches and pains related to labor/delivery/nursing, etc
  • Once weekly for 4 weeks, tapering to every other week until fully immersed in regular fitness / home routine
  • Resume chiropractic adjustments as needed, every 3-4 weeks
• Schedule first appointment for baby: meet and greet and visual examination
  • 2 weeks after the baby’s birth
  • As needed for tongue tie analysis or colic treatment
  • Bring baby for regular chiropractic treatments as recommended
  • Schedule 1-2 postpartum massages

Pregnancy can be an anxious and very uncomfortable time. The best way to manage pregnancy-related concerns is to have a good plan and a good care team on your side. Our chiropractors in Aptos specialize in prenatal care. 

Keeping you out of pain and easing your anxiety and discomfort will help you have an optimal pregnancy, childbirth, and postpartum experience. If you're ready to begin prenatal or postpartum care, you can schedule with us online at this link. 

Curious about issues you may see with pregnancy?

Check out these blog posts on pregnancy related conditions:

• Helping Babies Turn Around: Spinning Babies® for Breech Positions 
• Chiropractic and RockTape Support Pregnancy
• Chiropractic Helps You Stay Active During Your Pregnancy
• Webster Technique: Preventative Care for Pregnancy
• Pregnancy and Carpal Tunnel
• Walk Away from Pelvic Pain with Non-Invasive Treatments
• Your Perfect Birth Plan, Step-By-Step

When it comes to exercise and sports, the rules change as you age.

Our bodies are always changing, and after 40, those changes require certain lifestyle adjustments.

After 40, your athletic performance begins to decrease. After 65, you really need to carefully consider your fitness activities to stay active and avoid injuries like broken bones.

If you want to maintain an active lifestyle, you need to come to terms with these changes. By making the necessary adjustments, you'll reap fitness' rewards and avoid painful injuries.

Here's a list of 6 ways your body changes as you age, and what you can do about it.

1: Your joints grow stiffer as you age.

Why? Because your joints lose hydration. Sadly, drinking more water won’t fix this problem.

As you age, your cartilage wears down and your joints don’t slide as well as they used to.

You lose range of motion as your ligaments and tendons grow more rigid and brittle.

When it comes to your joints’ range of motion—move it or lose it.

To help offset this change, find ways to move your joints through a full range of motion everyday. You could try:

• making circles with your arms, legs, ankles, and wrists
• making sure all your joints move in every direction they are meant to
• trying this 4-minute warm-up as a good place to start moving your joints
• doing a practice like yoga that encourages movements you don’t do throughout your regular day. Our senior patients have been telling me about Yoga Vista as a great source of online classes.

Never train into pain (good advice at any age).

Avoid activities that cause your joints to swell or that cause pain. Pushing through painful activities will result in injuries over time. Those injuries can mean more time spent healing, and less time being active.

Work with your healthcare provider to make the appropriate lifestyle changes. 

Dietary changes, weight loss, and supplementation may also help. Talk to your preferred medical provider for advice on keeping your joints in motion with nutrition and weight management.

2: You begin to lose muscle at age 30.

The number of muscle fibers, as well as the size of muscle fibers, progressively decreases as time goes on. As you lose muscle strength, you place more strain on certain joints. Your knees especially are at risk of arthritis.

Slow down this process by continuing to build muscle.

Build muscle through strength and resistance training.

After 65, it's vitally important to exercise to build muscle mass and strength to improve mobility and balance. The effort needs to be difficult enough to make a change, but not so hard that you injure yourself.

If you're over 65, consider bodyweight exercises to build muscles more safely than traditional weight lifting.

Start any new routine with a certified professional, and under the care of a licensed medical provider. This will ensure that you’re starting at the right pace for your body.

Also consider increasing protein in your diet. Proteins are the building blocks of muscles.

3: You begin to lose endurance and stamina after the age of 40.

You can maintain your endurance, and even improve it. The key is cardiovascular exercise.

Get your heart rate up to increase your endurance.

Rowing, biking, and swimming are good for exercising your heart and lungs.

Walking can work, but as a low impact activity, it also has lower cardiovascular benefits. If you need to walk, try to step up your pace to get your heart rate up. You may also consider hiking or climbing hills. 

Cycling and swimming work for folks with degenerative joint disease in their knees and spine. Sprinting maximizes muscle power, endurance, and stamina. Try intervals of fast and slow as you move through your cardio workout of choice.

4: Your metabolism slows down about 5% every 10 years after 40.

That means you burn calories more slowly. The mitochondria in your muscles die out as you age. Since the mitochondria convert food into energy, you burn fewer calories.

Building more muscle will encourage a more efficient metabolism.

More muscle means more calorie burning. Decreasing your calorie intake by 100 calories per day will also slow down weight gain.

5: You recover more slowly as you age.

Younger athletes can work out everyday, and even more than one workout in a day. That’s not true once you’re over 40.

Create a reasonable workout and rest schedule. 

Consider:

• Limiting yourself to working out every other day.
• Alternating cardio days and weight training days.
• Having one cardio day, one weight training day, then one rest day
• Experiment and listen to your body to figure out what works best for you

6: Injuries are statistically more likely after 40.

You may not like it, but your body just doesn’t bounce back and heal quickly anymore. Time and patience are your friends when it comes to injuries. 

If you're injured, back off fitness and get treatment so you can heal.

A muscle pull or a joint ache that lasts over a week needs to be evaluated. Treatment from your sports chiropractor, physical therapist or orthopedist can speed healing. These professionals can also develop a modified fitness program so you don’t start to lose your mind.

Invest in active rest.

Sitting still and waiting to heal is hard, even with the patience you have developed with age. A modified workout will be the answer. Be smart, modify and slow down for life-long health.

Incorporate regular warm ups into your exercise routine.

Try this 5-minute warm-up for injury prevention.

How does bodywork help keep you active as you age?

Chiropractic, massage and other bodywork techniques decrease the negative effects of aging.

• Chiropractic adjustments increase joint mobility and hydrate your joints
• Massage flushes out waste from muscles and stimulates blood flow to improve healing, recovery, and muscle building
• Myofascial blading relieves stiffness or limitations with active range of motion
• Craniosacral & Myofascial Unwinding assesses and treats tension in the cranium, spine, and musculoskeletal system
• Myofascial Cupping relaxes muscles, improves circulation, promotes healing through increased blood flow, and encourages muscle relaxation
   

The best mindset about aging? Embrace self-care.

The physical realities of aging can feel like a lot of bad news, but with the appropriate lifestyle modifications, you'll still feel good.

Aging gives us the opportunity to really learn and practice self-care. Not only is self-care healthcare, it is also a form of self-love that makes your life even more enjoyable.

Take care of yourself no matter your age, and life will be rewarding at every stage.

If you're wondering how to make the right modifications for where you're at in your fitness journey, make an appointment to come see us in Aptos. Our highly trained chirorpactors help you get on the best fitness track for you, and you’ll feel good in your body again.

Pelvic floor dysfunction often results in leaking urine. It can also cause problems in our sex lives. It's a condition that often contributes to, and is linked to, acute and chronic low back pain, as well. These problems make us feel physically uncomfortable at best, and deeply ashamed at worst.

Did you know that 10 million individuals in the US have urinary incontinence?

It's really not that weird, and definitely not shameful! Neither is having sexual difficulties from pelvic floor dysfunction. Sometimes it's just a part of life we need to deal with. Pelvic pain and spasms, or urinating without intention during sneezing or coughing aren't a life sentence. Therapeutic interventions like chiropractic can really help.

What causes pelvic floor dysfunction?

Pelvic floor weakness, spasm, and/or pain has a few causes. It can result from childbirth, trauma to your coccyx (tailbone), or neurologic dysfunction.

The pudendal nerve controls the parasympathetic innervation of the bladder, as well as muscles of the pelvic floor. Pudendal neuralgia is long-term pelvic pain that originates from damage or irritation of the pudendal nerve. Damage to this nerve can result in referred low back pain, sexual dysfunction, and urinary incontinence.

What are the symptoms of pelvic floor dysfunction?

Pelvic floor dysfunction can show up in many different ways:

• Pain with urination
• Difficulty urinating
• A feeling of incomplete voiding during peeing or pooping
• Urinating without intention during sneezing, coughing, etc.
• Pain with sex
• Inability to reach orgasm
• Low back pain that isn’t responding to adjustments of the lumbar spine

If you’re experiencing any of these symptoms, please don’t be too shy to see us for your pain and discomfort. Make an appointment online so we can help you determine the cause and get you the treatment you need.

You’re more likely to get relief when you share your pelvic pain with us.

We once treated a female patient in her early 40s. This patient had no children and no childbirth experience. She officially came in for non-specific low back pain, but confided that she has experienced pelvic pain and spasms every day for the last 10 years.

She tearfully told us that she and her husband were no longer able to have sex because it was so painful for her. After some questioning, we learned that she had taken a significant fall on her tailbone in her teens. We could feel her tailbone significantly tucked inside her pelvic cavity as a result of her fall. No wonder she had such severe pain!

We performed a sacrotuberous ligament release. We also performed gentle Activator adjustments on her coccyx and sacrum. Then we worked on the surrounding musculature that could be reached externally—including the coccygeus muscle and piriformis muscle. Next, we referred her to a pelvic floor PT trained in internal release to further decrease her pelvic floor spasm and pain.

We were so glad she confided in us! We are here to help our patients get out of physical and emotional pain, and we were so glad to help this patient feel better.

Does chiropractic help with pelvic floor dysfunction?

For certain causes of pelvic floor dysfunction, chirorpactic can absolutely help. For others, you may need to see a specialist. We can help you figure out who to see if we can't help you. 

How do we diagnose pelvic floor dysfunction?

We consider your age, gender, life history and lifestyle. We also consider how your pain presents, and your related symptoms.

If one of your symptoms is incontinence, it could be due to:

• pelvic floor weakness (called stress incontinence)
• issues with the prostate (Benign Prostatic Hypertrophy or BPH)
• urinary tract infections
• a medical emergency such as Cauda Equina Syndrome

If your incontinence is due to a weak pelvic floor, we as chiropractors may be able to help. If it’s due to prostate growth or infection, we cannot help, and would refer you to a urologist.

We may also refer our patients to a pelvic floor physical therapist for added support and care.

A word on post-childbirth care with a pelvic floor physical therapist:

It’s my opinion that every woman after childbirth should have a consultation and treatment with a pelvic floor PT. It’s that important! 

I started seeing a pelvic floor PT when I was 14 years postpartum. I was experiencing chronic low back pain, as well as other more embarrassing symptoms I’ll keep to myself, and found significant relief with this treatment. If you are suffering from any of this, just know, it’s not too late to get help!

How does chiropractic treat pelvic floor dysfunction?

We perform chiropractic adjustments of the sacrum to affect the pudendal nerve, which is composed of spinal nerves S2, S3, and S4.

By restoring neurologic function to the pudendal nerve, we help your brain communicate with the pelvic floor to return to homeostasis.

We may also adjust the tailbone or coccyx. This action will aid in:

• decreased pain in your pelvic floor
• decreased low back pain
• increased comfort with sex
• better urination control
• activation of your parasympathetic nervous system for more relaxation and calm

How many chiropractic visits do you need for pelvic floor dysfunction?

We’ll likely suggest a trial of 8 chiropractic visits done at the same time as pelvic floor physical therapy. We'll then re-exam to check your progress. Most patients see improvement well before 8 visits.

Can massage help with pelvic floor dysfunction?

A massage therapist can help with your overall stress and tension. When you’re going through such a difficult condition, added relaxation can be beneficial to your treatment plan. We can discuss massage with you as we discuss your best treatment approach.

What is the best self-care for pelvic floor dysfunction?

If you have weakness, Kegel exercises strengthen a weak pelvic floor.

How to do Kegel Exercises:

• Empty your bladder
• Sit or lie down
• Tighten your pelvic floor muscles and count 3-5 seconds
• Relax and count 3-5 seconds
• Repeat 10 times, 3 times a day

How do you know if you're using the right muscles when you do Kegels?

“Envision you have a straw in your vagina, and you’re trying to pull fluid up through the straw,” suggests Dr. Levin of Penn Medicine.

If you have pain and spasms, pelvic wands aid in self-release.

Researchers from Stanford University School of Medicine in California did a study on pelvic wand use. They found that even when chronic pelvic pain wasn’t responding to standard therapies, pelvic wands offered a marked improvement. The results were positive for both men and women. 

Detailed information on how and why a pelvic wand works can be found at this link. 

If you’re curious about getting and using a pelvic wand, this blog post by Intimate Rose has some very valuable information. 

Reminder: Females should be sure to schedule annual pelvic exams with an OBGYN, Nurse Midwife, or other relevant healthcare provider.

A final word on pelvic dysfunction.

Remember: low back pain, urinary incontinence and/or pelvic pain that disrupts your sex life are most likely treatable with the right team. Put your embarrassment aside, and come see our chiropractors in Aptos. We’ll help you get back your confidence and enjoy life again. 

When you throw out your back, you can’t live life fully. That’s not only painful, it’s also very stressful as you have a hard time working and doing the things you enjoy.

It’s important to know that “throwing out your back” isn’t a specific condition. When you suddenly experience back pain, the cause of your pain will be specific to you: your body, your lifestyle, your activities.

I occasionally experience acute locked back syndrome. 

Acute locked back syndrome is one version of “throwing out your back.” My most recent experience happened in late June. 

While unloading SUP gear for a fun outing in Moss Landing with Dr. Michaela, my back shifted and I felt a teeny, tiny click.

The initial click in my back was the facet joint—a place where I have a history of instability and degenerative arthritis. Over the next few minutes, my body went into a protective muscle spasm.

I was able to get out of pain and back into life in a few days with both chiropractic and self-care.

On day one, I was basically on bed-rest with ice and TENS. The next day I felt better, so I did some gentle stretching, core activation and mobility work. I adjusted myself (using my Activator) and used RockPods to facilitate better movement and to release tension. This was my best treatment plan, yours could be different. 

What are the symptoms of throwing out your back?

You will most likely notice severe pain. Other symptoms could include:

• Stiffness
• Inability to move
• Tightening of the muscles
• Pain
• Muscle spasms

Typically the pain lasts for about 10-14 days. Healing can be sped up with chiropractic care. If you think you may have thrown your back out, make an appointment with us online. 

How does chiropractic help when you throw out your back?

Seeking the help and expertise of your chiropractor can help you ensure your muscles heal correctly.

Chiropractic care holistically treats the muscles and nerves surrounding the spine. If your back is bothering you, a chiropractor can apply some adjustments to get your back moving better and to ease your pain.  

Also, most people that throw out their back once will throw it out again. Regular chiropractic treatments will help you avoid re-injury, which plagues so many people for the rest of their lives.

The chiropractors at Golden Chiropractic in Aptos will develop a treatment plan that will make your recovery process quicker and more bearable.

Should you get a massage when you throw out your back?

A massage therapist can help alleviate some of the muscle spasm and tension from the pulled or strained muscles. Massage helps to relax the muscles and ease any "pinching" of the nerves as they pass thru the area.

What is the best self-care when you throw out your back?

1. Stop what you’re doing.

The first thing you should do if you believe you’ve thrown out your back is stop and stand still. If you feel a strike of pain go thru your back, don’t try to push thru it. Instead, walk slowly to a safe area and sit down, with your back upright.

2. Rest!

When you throw out your back, rest so your muscles can recover.

• Supporting your back with pillows will reduce muscle strain
• Lying flat on your back on a hard surface is ideal

3. Manage your pain.

Getting rest is easier when you feel less pain.

• In the beginning, try applying ice packs for up to 20 minutes. Ice reduces inflammation and can ease soreness
• Take over-the-counter NSAIDS like ibuprofen to reduce inflammation and pain
• Apply heat after a few days. Heat opens your blood vessels, which increases blood flow to speed healing

4. Exercise.

Ease back into exercise to keep your muscles working.

• Begin slowly getting back into your normal activities, as long as you can do them comfortably
• Start with gentle stretching for short periods
• Avoid heavy lifting, twisting, or other intense activity until you’re completely healed
• If you start to feel discomfort, go back to resting

5. Prevent future accidents.

Moving your body is key to preventing re-injury. Here are a few rules of thumb to keep in mind:

• Use good posture, lift properly, and push and pull objects the right way
• Regular physical activity and avoiding a sedentary lifestyle is also crucial
• Keeping your core and legs strong will help keep you from throwing out your back because they are your lifting muscles. When your core and legs are weak, you end up using your back to lift, opening yourself up for a back injury
• Flexibility is also essential because tight muscles are more injury-prone than loose muscles
• Warm up before every physical activity

When should I see a medical doctor?

If you feel persistent pain, or your OTC medications aren't working, see your medical provider. Sometimes stronger pain medication will be prescribed and/or muscle relaxers. It’s important to get good rest and these medications can help you sleep better at night. 

You may need to see a doctor if you:

• Can't stand up
• Feel numbness
• Have a fever
• Experience abnormal bowel movements

Your doctor may need to order x-rays, a CT scan, or an MRI to get to the root of the problem.

The only way to know for sure why you’re having back pain is to be assessed by a medical professional.

If you’re experiencing back pain that is new to you and came on suddenly, it’s always best to get a specific diagnosis. When you know the cause of your pain, you will be able to get the right treatment plan for you. Getting back into life as soon as possible happens when you get the right diagnosis and the right treatment protocol (and do your prescribed exercises ).

If you've thrown out your back and are ready to see a chiropractor, contact our office today. We will have your back feeling as good as new and will help you keep it that way.

We’ve all heard the story: an older woman falls, breaks her hip, and “never quite recovers.” 

What we don’t hear enough about are the heartbreaking realities that follow.

Within a year of a hip fracture, half of women lose their independence. Many can’t walk without help, and some never make it back home.

But that loss of freedom isn’t necessarily destiny.

You can do things to reduce your risk of developing fragile bones.

The quiet acceptance of osteoporosis as “normal” aging makes me angry sometimes. That’s why I want to encourage my patients and loved ones to take their bone health more seriously—as seriously as heart health and cancer prevention. 

Why do we take heart disease and cancer seriously, but shrug off bone loss?

A woman’s lifetime risk for breast cancer is about 15%. 

That same woman’s lifetime risk for a hip fracture is 17%. 

We all know when to get our mammograms, but tend to leave bone-density scans off the calendar.

Fractures from osteoporosis cause as many hospitalizations as strokes and heart attacks.

Understanding what’s happening, and how you can help your bones age stronger, goes a long way towards preventing those hospitalizations. 

How exactly do our bones age, and why does it cause osteoporosis?

Osteoporosis literally means “porous bone.” It’s when bone mass and bone strength drop so low that even a small bump can cause a break.

Bone is living tissue, constantly remodeling. Old bone breaks down, new bone builds up. 

When we’re young, our bones break down and rebuild in perfect balance. As we age, that balance shifts—the cells that remove old bone keep working, but the ones that build new bone slow down. 

Over time, we lose more bone than we make.

You reach peak bone mass in your late 20s, then gradually lose a little each year. 

For women, that loss accelerates after menopause, when estrogen (a key bone-builder) drops. Some women can lose up to 6% of bone mass in just a few years.

For men, bone loss happens later than for women. It also tends to progress more slowly. But when fractures happen for men, there tend to be more severe outcomes.

There are also other risk factors involved in developing osteoporosis.

Knowing these risk factors gives you more power over your bone health. 

Other contributors to bone loss include:

• Early menopause – More years lived without protective estrogen
• Family history – Fractures in parents or siblings increase your risk
• Low body weight or eating disorders – Reduce estrogen and peak bone mass
• Certain medications – Steroids, aromatase inhibitors, and DMPA birth control
• Chronic conditions – Rheumatoid arthritis, diabetes, thyroid disorders
• Lifestyle factors – Smoking, heavy alcohol use, inactivity
• Poor nutrition – Low calcium or vitamin D intake
• Weak muscles and poor balance – Magnify fracture risk

When it comes to bone health, calcium and vitamin D are your best friends.

When you don’t get enough calcium from food, your body borrows it from your bones—that contributes to bone weakness.

When it comes to calcium, aim for:

• 1,000 mg daily if you’re under 50
• 1,200 mg daily if you’re over 50

Good sources of calcium include dairy or fortified plant milks, tofu, salmon with bones, sardines, kale, and figs.

Vitamin D helps your gut absorb that calcium and keeps your muscles strong. You can get vitamin D from sunshine, supplements, or foods like fatty fish, egg yolks, and butter. 

Most adults need 600–1,000 IU of vitamin D per day.

Understanding your risk factors can help you seek interventions earlier to slow down bone loss. Making sure you’re getting the right nutrients will also help keep your bones, and your body in general, functioning as well as possible. 

If you have risk factors, or are just getting older and are concerned, you can investigate deeper. 

How can you know if you have osteoporosis?

That’s the tricky part—it’s a silent disease. Most people don’t know until they break a bone. 

The standard screening in the U.S. is a DXA (DEXA) scan (bone-density test).

All women over 65 should get one, sooner if you have risk factors like family history, smoking, certain medications, or early menopause.

There are also online self-assessments for men and women that can flag risk early.

Osteoporosis Self-Assessment Tool for Women

Osteoporosis Self-Assessment Tool for Men

If you're thinking you may have some bone loss, or have already been diagnosed with osteoporosis, you don't need to be afraid of chiropractic. 

Many of our older patients who feel more fragile are pleasantly surprised at how gently we can get them out of pain and increase their range of motion. 

And, the truth is...

Chiropractic care can help you with bone loss.

Gentle chiropractic adjustments stimulate osteoblasts: the cells that rebuild bone. 

Adjustments also help keep your joints mobile, which encourages healthy movement and balance—two essentials for preventing falls.

In our clinic, we modify techniques for patients with osteoporosis.

Our goal is always safety, comfort, and gradual strength restoration. We use gentle tools like the activator and less forceful techniques.

We also offer guidance on weight-bearing exercises and daily movement that strengthen bones naturally.

Medication isn’t the only answer for osteoporosis.

If you are diagnosed with osteoporosis, there are pharmaceuticals that may be prescribed. 

Due to negative side effects of most drugs, we usually recommend starting with lifestyle changes first:

• Quit smoking and limit alcohol
• Eat calcium- and vitamin D-rich foods
• Do regular, weight-bearing exercise
• Keep your spine and joints moving well
• Work on your balance

Medication can help, but lifestyle changes and gentle movement are the true medicine for prevention.

Healthy aging means keeping your strength and independence. 

Your older years should be filled with hiking, outings with friends, playing with grandchildren, gardening, dancing, and laughing.

Your bones deserve care! If you’re ready, we can help you keep moving safely and confidently.

Here in our Aptos office, our chiropractors use gentle, evidence-based care to support bone health and balance. Book your appointment online and let’s keep your bones resilient for the years ahead. 

Babies are innately intelligent — they want to be in that ideal position for birth. When they aren’t able to get there before birth, chiropractic can help. 

What does it mean to have a breech baby?

For babies in the womb, there are three main positions:

• Breech position: a baby lying bottom or feet first is in the breech position. With breech position, kicks are felt everywhere. Sometimes there is almost no movement at all. The mother’s belly may even look flat!
• LOA - Left Occiput Anterior position: when the baby is ideally positioned for birthing, moms feel big kicks at the upper right of their abdomen. They will also feel flutters from baby's hand movement at their lower right abdomen.
• ROA/ROP/LOP - Right Occiput Anterior, Right Occiput Posterior, Left Occiput Posterior Position: these positions are when the baby is head down but they aren’t quite as “ideal.” 

Can a chiropractor diagnose a breech baby?

It is out of the chiropractor's scope to remark on the baby’s position in-utero. We can only remark on the mother’s body and how she is positioned.

Most of our pregnant patients want to know either why their baby is breech, or how to prevent their baby from becoming breech. This is where we come in. We balance the pelvis with the Webster Technique. We may also perform Myofascial Unwinding, Side-Lying Release, and assist with Forward Leaning Inversion.

Below is a list of our typical treatments for our pregnant patients. You can watch Dr. Goldi perform these on a pregnant patient here.

Webster Technique

The Webster Technique is a specific chiropractic sacral analysis and adjustment. The goal of the adjustment is to reduce the effects of sacral subluxation or SI joint dysfunction. In doing so, neuro-biomechanical function in the pelvis is facilitated.

Side Lying Release

The Side-lying Release can help labor progress, reduce pain, and calm the mother during a tense birthing. 

Shake them Apples

Shaking the apples is an old technique created by a German midwife. This is used to promote relaxation of the butt, pelvic and inner and outer thigh muscles. It is also believed to help aid in the rotation and descent of the baby during labor.

Standing Sacral Release

The Standing Sacral Release may relieve pelvic pain or discomfort in the sacrum, lower back, hips, or tailbone. It may also help with rib pain, or even neck pain, as the spine is all connected to the sacrum. It can improve the likelihood of a breech baby flipping or a posterior baby rotating to anterior, as well.

Seated Myofascial Unwinding

Seated Myofascial Unwinding relaxes the mother and releases the diaphragm. The diaphragm is the counterbalance to the pelvic floor. Releasing it can help create more space for the breech baby to rotate.

Why is a balanced pelvis important for avoiding a breech birth?

A balanced pelvis means that the baby has enough room to move into the ideal position for birth. This ideal position, with the baby head down and back of the head to the left, means easier birth for mother and baby. When the pelvis is imbalanced, the baby experiences constraints in the uterus. That means the baby cannot move into that “ideal” position, which can result in a breech position.

An imbalanced pelvis can make birthing and baby's early life a lot harder, possibly causing:

• Longer labor
• Increased pain
• Increased interventions in labor
• Increased chance of injury to mother and baby
• Baby may be born with asymmetry in cranial bones or torticollis
• Difficulty nursing due to tension patterns of the neck and head

What causes pelvic imbalance?

Pregnant bodies go through many changes. One of the big changes is a loosening of ligaments, which can cause pain, discomfort and structural movement. Structures in mom's body that can cause pelvic imbalance include:

• Psoas major muscles
• Psoas minor muscles
• Piriformis muscles
• Coccygeus muscles
• Quadratus Lumborum muscles
• Abdominal muscles
• Hip rotator muscles
• Sacrum
• Sacroiliac joints
• Pubic bones
• Round ligaments
• Sacrotuberous ligaments
• Inguinal ligaments
• Broad ligaments
• Uterosacral ligaments
• Diaphragm
• Pelvic fascia

Constipation and scar tissue can also cause pelvic imbalance.

How long does it take for chiropractic to balance the pelvis?

After chiropractic treatment, some babies correct their position that same day. Others may take more time depending on the level of constraint present. We suggest coming in as often as you can —as soon as you find out your baby is breech — until the baby corrects.

Our recent patient (we'll call her Patient M) is in her early 30s, and pregnant with her second child at 36 weeks. She was told last week that her baby is breech and wants to do anything she can to help her baby move.

After one chiropractic session — applying Webster Technique, a side-lying release, and Forward Leaning Inversion — she says her baby feels more “diagonal” in her belly. This was very encouraging to her. She's feeling hopeful that continued chiropractic care will put her baby into the ideal birth position just in time!

What are the signs that your baby has/is correcting?

You may feel lots of movement in your belly. More pressure or weight near your left hip pocket may be the baby's head, which is ideal. Your ultrasound tech, OB, or midwife are also able to help you determine where the baby is.

What can pregnant women do to help prepare for an easier delivery?

Spinning Babies Daily Essentials lists exercises to help you lengthen muscles and increase range of motion to make space for baby’s best birth position.

The Serola Belt provides support to SI joints and creates stability during pregnancy. 

This very detailed ebook explains everything in depth with illustrations: Helping your Breech Baby Turn

Those experiencing pregnancy related discomfort, or curious about their baby's position in the womb should come see us. Book online here. 

Aging is often associated with a slower metabolism, loss of balance, loss of strength, reduced mobility and reduced range of motion. These common traits of aging ARE NOT inevitable, though. If you want to age strong, you have to prioritize a very important act of self-care: regular exercise.

If exercise were advertised on TV like pharmaceuticals, most people would “ask their doctor about” this "miracle" drug.

While exercise is not a patented drug, I do prescribe some form of it to almost every patient. Exercise is the best prescription for an excellent quality of life, especially as you move into your elder years. You can even see benefits if you begin exercising later in life.

68 year-old Kate used to fall down a lot.

Kate retired about five years ago, and had a total knee replacement 3 years ago.

Since then she’s been more sedentary, has put on about 20 pounds, and feels weak in her legs and arms.

Kate fell on her right hip while moving too quickly, and her back has hurt ever since. She notes that she’s had a series of falls this year, but this was the worst fall.

First, Kate & I worked on reducing pain and rebuilding core strength.

Chiropractic adjustments helped Kate with her symptoms of low back pain. Gentle core activation exercises (there’s that exercise I love to prescribe) improved her ability to support her spine while moving. Kate began to experience more ease with bending, walking, changing positions, etc.

Kate also prioritized working on her balance.

Kate started to watch Tai Chi and Chi Gong exercise classes on YouTube to work on her balance. Now that she is regaining strength, balance, and stability, she’s thinking about finding a pool or gym to take exercise classes. Go Kate!

So why do we “slow down” as we age?

It’s all about muscle mass.

You progressively lose muscle mass at a rate of about 0.7 percent a year starting in your mid-30’s and 40’s.

For women with ovaries, this muscle mass loss accelerates during the menopause transition. The good news is that it levels back to age-related loss after menopause.

Less muscle = lower metabolism.

Muscle mass is responsible for metabolism because your muscles are a major source of energy consumption. As you age and lose muscle mass, your metabolism slows down.

Muscles move bones thru space.

Muscles give us strength and the ability to move. When you contract a muscle your bones move. Less muscle means less movement.

Muscles help with balance and strengthen bone.

Another consequence of loss of muscle strength is increased risk for falls and fractures. When enough muscle mass is lost, your ability to move is compromised. This is why you may need assistance with getting out of a chair or caring for yourself when you get older. This is called sarcopenia.

Sarcopenia is a loss of muscle mass and function in the elderly. It reduces mobility, diminishes quality of life, and can lead to fall-related injuries.

You can avoid costly hospitalization and extended rehabilitation by exercising to maintain or regain muscle mass.

It’s NEVER too late to “speed back up!”

In one study, adults aged 65-80 were 59% weaker than younger controls in their 20’s. After six months of strength training the older group improved their strength by 21%, moving up from 59% to 38% weaker than the younger adults.

Even 80-90 year olds can exercise to build muscle mass and strength, while also improving balance and mobility, and reducing falls.

The best way to slow the decline of muscle mass, and even reverse the loss, is thru physical activity.

Exercise triggers repair or replacement of muscle cells.

Exercise is also protective. There is a link between exercise and:

• lower rates of heart disease
• lower rates of stroke
• reduced rates of type 2 diabetes
• improved glucose control for people with  diabetes
• reduction in many cancers
• lower risk of dementia

Exercises I may prescribe include:

Aerobic Exercise

150 minutes of moderate activity, or 75 minutes of vigorous activity a week is all it takes.

Moderate activity means you can talk while exercising, but not sing. With vigorous exercise, talking is hard. The goal is to build up to 300 minutes of moderate exercise or 150 min of vigorous exercise.

Muscle-Strengthening Exercises

Think lifting weights, machines in a gym, or resistance bands.

The goal is to target all your major muscle groups 2 or more times a week. Eccentric exercises, where the muscle is working while it is extending or lengthening, are particularly important. A good example is the Biceps curl while the weight is being lowered.

Balance Training