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Webster Technique

7 Oct 2019 Blog

Webster Technique

During pregnancy, women often choose chiropractic care to treat discomforts such as back, neck, hip and knee pain that are commonly experienced throughout pregnancy.  Along with aches and pains, misalignments of the pelvis can cause tension on the uterus during pregnancy.  This uterine tension can restrict the movement of the baby and eventually interfere with proper positioning of the baby in preparation for delivery. Correcting musculoskeletal complaints in pregnant women can improve their experience in pregnancy and labor. 

Chiropractic care is a natural alternative that can relieve and prevent many of the common discomforts experienced throughout pregnancy.  The Webster Technique is a specific chiropractic sacral analysis and diversified adjustment that is specialized to treat pregnant women.  This technique is gentle and effective in reducing the effects of sacral subluxation/SI joint dysfunction to establish neurobiomechanical function in the pelvis.  The Webster technique was developed by the late Larry Webster, D.C., and founder of the International Chiropractic Pediatric Association (ICPA).  Currently, the ICPA recommends women receive chiropractic care throughout pregnancy to establish pelvic balance and reduce unnecessary stress to the uterus and supporting ligaments.

During pregnancy an expanding abdomen, shift of weight, and a progressive loosening of ligaments can all contribute to pelvic misalignments that can cause pain and also make it difficult for the baby to get into a safe position for delivery.  This can lead to a breech or posterior presentation of the baby in utero.  These positions can interfere with the mother’s ability to have a natural birth and lead to interventions including C-sections.  The Journal of Manipulative and Physiological Therapeutics reported in the July/August 2002 issue an 82% success rate when doctors of chiropractic used the Webster Technique.  With a balanced pelvis, babies have a greater chance of moving into the correct position for birth. Optimal baby positioning at the time of birth leads to easier and safer deliveries for both the mom and baby.

At Complete Care Chiropractic, we have specialized treatment tables to accommodate our pregnant patients and prevent pressure on the belly.  We have doctors that are certified in the Webster Technique and all of our Doctors are experienced in treating patients at all stages of pregnancy.   Give us a call today and experience all of the many benefits of chiropractic during pregnancy and after!


  1. International Chiropractic Pediatric Association- https://www.icpa4kids.org
  2. Pistolese RA, J Manipulative Physiol Ther. 2002 Jul-Aug; 25(6):E1-9 The Webster Technique: a chiropractic technique with obstetric implications.  jmptonline.org
  3. American Pregnancy Association- Chiropractic Care During Pregnancy https://www.americanpregnancy.org

Pro Football and Chiropractic

7 Oct 2019 Blog

Pro Football and Chiropractic

Doctors of chiropractic have been caring for professional athletes for many years.   Pro football players routinely use chiropractic care to prevent injury and for optimal performance.  In fact, all of the NFL teams employ on staff chiropractors.  The Professional and Football Chiropractic Society states that “the average pro football chiropractor renders 30-50 treatments per week during the playing season.  That means that conservatively, considering all of the teams and all of the Chiropractors, they give 16,320 to 27,200 adjustments to these pros in just 120 days!”

            Football pros as well as other athletes often rely on chiropractic care for many reasons.  Professional athletes perform at such a high level, their coaches and trainers need to do what it takes to keep them in the game playing their best.   They have a lot invested in their team’s health and performance so injury prevention and treatment is of utmost importance.  Chiropractic care is safe, effective and non-invasive.  Regular adjustments help keep the musculoskeletal and nervous system working its best, to help avoid injury that could cause time out of the game. Injuries treated with chiropractic care can shorten the healing time and help prevent the need for surgery. 

            Many football players in the NFL are vocal about their experiences with chiropractic care and how it contributed to their career.  NFL hall of famer Jerry Rice who holds over 100 NFL records, has been quoted attributing his long time playing and accomplishments in his career to chiropractic.  He says, “I did a lot of things to stay in the game, but regular visits to my chiropractor made all the difference.”  Jerry Rice is so passionate about the role chiropractic played in his life that he is a spokesman for Chiropractic Progress which is a non-for-profit organization dedicated to educating people of the many benefits of chiropractic.

Chiropractic care is a valuable option for all athletes whether you are just starting out, a high school or college athlete or a weekend warrior.  At Complete Care Chiropractic our doctors perform a thorough history and physical exam to develop a treatment plan that will best fit the needs of each individual athlete.  A variety of techniques are used such as diversified adjustments, muscle work, myofascial release, instrument assisted soft tissue mobilization and cold laser therapy, exercises and stretches in the treatment plan.  Regular chiropractic care can prevent or relieve pain without drugs or surgery and help all athletes achieve optimal performance. 



Chiropractic For Young Athletes

16 Sep 2019 Blog

Being involved in sports or recreational activities, plays an important role in a healthy, physically active lifestyle for today’s youth.   The past several decades there has been a rise in sports participation at younger ages in the US along with greater participation and specialization in sports at earlier ages.2 According to the US Centers for Disease Control (CDC), Nearly 3 million children and adolescents who participate in youth sports and recreation are treated for related injuries in the emergency department each year.1 There are many preventative measures that can help ward off injury such as wearing the proper gear and protective equipment, being mindful of temperature, proper nutrition and conditioning.  Along with this, most professional sports leagues have a plethora of support staff such as team trainers, chiropractors, physical therapists and massage therapists on staff.  Often this is where it differs with our younger athletes.  When it comes to our youth sports and recreation we have many coaches and leaders who are volunteers and put numerous hours in for the love of the game and sharing it with our kids. However it is usually the parents’ responsibility to seek out trainers, chiropractors and other support for their children.  This is often overlooked. Chiropractic is as important for your child/adolescent as it is for a pro-athlete.  Here are some of the reasons why. 

Physical activity is great for the body, but repetitive physical tasks, lack of training, and harsh impacts can be especially hard on young growing bodies.  Repetitive motions in sports for example, pitching in baseball, puts repetitive strain on the part of your body that is used, which can cause an overuse injury. Micro injuries can be building over time before becoming symptomatic. It may not pose as a problem until eventually the athlete begins to develop some pain, and then goes to seek treatment options.  Conditioning your body along the way with a chiropractic maintenance treatment can help to minimize the wear and tear on your body.This is important because often times it can help us prevent injuries from occurring.An article published in the June 2017 issue of Translational Pediatrics by Patel, Yamasaki, and Brown found that prior injury is a strong risk factor for future injury in young athletes.2   Prevention is the first line of defense.  Chiropractic can help improve athletic performance by assisting the entire musculoskeletal system in proper function.

Sometimes sports injuries are unavoidable.  Athletes can train and practice and still struggle with certain motions. If an injury does occur, chiropractic treatment can help.  Chiropractic is a safe, non-invasive, medication free treatment that goes to the source of the problem to correct it instead of masking it.  Once an injury occurs an athlete wants to return to the sport as quickly as possible.  When there is injury, whether it is a muscle strain or ligament sprain, misalignment, aches, tightness, stiffness, or radiating pain, the Doctors at Complete Care Chiropractic develop a treatment plan using specific techniques that are designed for the unique needs of each patient. These techniques include chiropractic adjustment, Low Level Laser Treatment (Cold Laser), and SpiderTech Taping. We also commonly utilize soft-tissue techniques to treat a variety of athletic injuries including Graston Technique, Trigger Point Therapy, Soft Tissue Mobilization, and Myofascial Release. Treating in a holistic manner along the entire kinetic chain allows for both effective and sustained relief of symptoms to both prevent re-injury and return you to optimal athletic performance.

As fun as sports and recreational activities may be, they can still take a toll on your body.  Incorporating preventative measures to avoid injury are important.  Chiropractic care can assist in both the preventative measures to avoid injury or the help promote healing should an injury occur.  Be sure to make chiropractic care a priority in your youth’s active lifestyle.  It will play an important role in keeping their bodies healthy and physically fit now and in the years to come.  Their future self will thank you!


  1. Centers for Disease Control and Prevention, National Center for Injury Prevention and Control.  Mar (2017). Protect the ones you love: child injuries are preventable: sport safety.  Retrieved from http://www.cdc.gov/safechild/sports_injuries/index.html.
  • Patel, D, Yamasaki, A, Brown, K, Translational Pediatrics, Jul 2017, 6(3): 160-166, Epidemiology of sports-related musculoskeletal injuries in young athletes in the United States

Back to School Tips

28 Aug 2019 Blog

The end of the summer is approaching, and back to school time is near. For many families this means new schedules, fall sports, school activities and a brand new school year ahead. This change can be stressful for both children and their parents. However, there are things that can be done to prepare for a healthy and happy new season. Here are some tips to make easing into back to school a success.
Going back to school can leave you exposed to new germs so a healthy immune system is important to fight off the bacteria and viruses. Proper nutrition, water consumption, sleep, physical activity, and stress management all play a role in a healthy immune system. A well balanced diet with 6-8 glasses of water will give your body all of the essentials that it needs to stay strong. Citrus foods and leafy greens are also known to be immune boosters and contain antioxidants that may increase your infection fighting ability. Chiropractic also promotes a healthy immune system. The nervous system controls the immune system so by removing any potential nerve interference can ensure that the communication from the brain to the rest of the body is functioning optimally.
Long hours of sitting at a desk while in class or studying can lead to a slouched posture. We tend to round our shoulders and with that our neck and chin also move forward. Sitting like this for prolonged periods of time can lead to upper back and neck discomfort along with headaches. It is a good idea to take frequent breaks to stand up and change positions for a bit. Just think how sore and tired your arms would get if you held them out in front of you for an hour. Things would get pretty uncomfortable. This is similar to what happens to the muscles in your neck and upper back if you are in a position too long without moving. Regular chiropractic care can help alleviate chiropractic problems related to postural issues.
Backpacks can be useful for carrying the books and materials back and forth between home and school. It is important to remember that too much weight in a backpack can cause strain on the back. It should not be heavier than 10-20 percent of your bodyweight. Along with keeping within a certain overall weight, the heaviest items should be held closest to the body. Both straps should be worn snugly on the shoulders so that the weight is distributed evenly. This can help prevent muscle imbalances and spinal misalignment. If you do start to experience aches and pains don’t wait, visit a chiropractor before it gets worse.
Adjusting to all of the changes that a new school year brings can be stressful. Being prepared can cut down on some of things that make you feel overwhelmed. For example, make a routine of getting your outfit ready and having the backpacks with homework done and lunches packed the night before to simplify your morning routine. Sitting down each Sunday and making a plan for the upcoming week will help you stay organized. Plan to grocery shop for what you will need for dinners that week. Look at the calendar to see what events are scheduled for each day in the upcoming week and come up with a plan so that everyone knows what to expect each day. Then, should something come up, it will be less of a hassle to add it in or adjust things. Try not to procrastinate. Getting started on assignments right away gives you the time you need and will eliminate the stress of being rushed or perhaps not meeting the deadline.
Things can get busy this time of year. With fall sports and activities starting back up, school events, and homework, it is important to remember that enough rest also plays an important role in your health. The American Academy of Sleep Medicine recommends that children ages 6-12 get 9 to 12 hours of sleep per day and 8-10 hours of sleep per day for teenagers in a 24 hour period.1 Adequate amounts of sleep lead to improved attention, learning, memory, emotional, mental and physical health.1 Adults not only need to make sure their children are getting enough sleep but also see that they are getting enough z’s themselves.
This year as summer vacation draws to an end, incorporating some of these simple tips can make going back to school easier. As you establish a solid routine for your family you will be teaching your children skills that will make them healthier and happier in their lives. Proper nutrition, hydration, sleep, posture, physical activity and stress management and chiropractic care are key areas that can help keep you healthy and happy throughout the entire school year and for all of your years to come. Here’s to a great school year!

Paruthi S. et al. J Clin Sleep Med. 2016 June 15;12 (6):785-6 doi.10.5664/jcsm.5866 Recommended amount of sleep for pediatric populations: a consensus statement of the American Academy of Sleep Medicine.

The Many Benefits of Ciropractic Care After Pregnancy

19 Aug 2019 Blog

 Benefits of Chiropractic Care after Pregnancy

You have waited for this moment!  Months of OBGYN appointments, getting the nursery ready, and experiencing every new exciting development in your body as your baby grew inside and your body prepared for birth.   Now your precious newborn has arrived and your body must recover and adapt to all of the new things that come with having a baby.  After giving birth, many changes are happening in your body.  Your hormones fluctuate, your ligaments are beginning the process of tightening up, your center of gravity has shifted, and your milk may be coming in, changing your breasts.  You may have sleepless nights, new aches and pains, or just want to jump back into exercise, but notice it seems different from before you had the baby.  All of this may leave you overwhelmed as to where to start to GET YOURSELF BACK to your pre-pregnancy state.

There are many benefits of Chiropractic care.  It can be especially helpful during pregnancy and YES, postpartum too!  Chiropractic treatments are focused on improving overall alignment, joint function and muscular balance.  Adjustments also stimulate the nervous system for proper communication between the brain, spinal cord and the whole body thus promoting optimal function.  In addition to adjustments, chiropractors offer stretching, exercise, and nutritional advice among other recommendations to ensure you are moving and living your best.  Here are some of the benefits of what chiropractic can do for you after pregnancy.

Chiropractic helps keep you aligned.  Getting adjusted promotes pelvic and spinal alignment for proper function as your body adjusts back to its pre-pregnancy shape.  New moms often report having headaches and upper back pain all of a sudden from the rounded repetitive posture of the upper back while caring for the baby after birth.  The prolonged posture can cause stress on the on the joints and muscles in the upper back and neck.  This can lead to subluxations in the spine.  Doctors of Chiropractic are trained to detect these joint changes and realign them before they become symptomatic or correct the problem if there is discomfort in the joint. 

Chiropractic helps to decrease pain.  During and after pregnancy, changes in pelvic biomechanics can bring on some discomfort.  We may start noticing tightness, aches, or pains that weren’t there before or that we thought would go away after pregnancy.   The new demands that come with a new baby, lifting, carrying, bending over to feed and change can also take some time to adjust to.  Chiropractors frequently treat new moms for low back, mid back and neck discomfort. They can restore balance to an area and help aid in your recovery process. 

Chiropractic adjustments support your new activities of daily living and exercise.  Many of our daily activities differ once baby is here.  We start feeding, carrying, lifting our baby and exercising all while our ligaments are still “loose” from the Relaxin hormone that prepared our bodies for birth.  This can lead to some instability in the joints that you must be mindful of especially once you get the ok from your OBGYN to start an exercise routine.  Weakened pelvic floor and core muscles after pregnancy can also contribute to added stress in the spine and pelvis.   As you ease into a workout routine make sure it is one that is not too jerky in movement and is gentle on the joints while strengthening the core and back muscles to minimize the risk for potential injury.  Chiropractic care can help maintain good posture, properly moving joints and decrease muscle tension so you can keep up with all of your daily undertakings.

And best of all, it is NATURAL, SAFE, and EFFECTIVE!   Pregnant and postpartum women who are breastfeeding, often look for a drug-free alternative for pain management.  Good news, Chiropractic care is absolutely that!  It looks to the source of what is causing the pain to correct it.  Many patients say that they experience some immediate relief after an adjustment.  In addition there is no referral from your OB or primary doctor necessary to set up an appointment.  At your first appointment a doctor of Chiropractic (DC) will do a thorough history and physical exam to assess and determine a diagnosis and treatment plan that will help you live your life the way you want to as a new Mom!

Prenatal Chiropractor Buffalo NY -Pregnancy Chiropractor Buffalo NY

5 Benefits of Chiropractic during Pregnancy

14 Aug 2019 Blog
mother and little daughter in the summer park

Pregnancy is a time when a woman’s body undergoes many changes to accommodate her developing baby and prepare for birth.  This can cause discomfort for many women throughout their pregnancy.  Particularly in the spine and pelvis.  Fortunately, there are conservative options to help women with pregnancy related issues. Chiropractic care is one of them.  The International Chiropractic Pediatric Association recommends that women receive chiropractic care throughout their pregnancy to establish pelvic balance. 

There are many benefits of chiropractic care through pregnancy.  Chiropractic treatments are focused on improving overall alignment, joint function and muscular balance.  Adjustments also stimulate the nervous system for proper communication between the brain, spinal cord and the whole body thus promoting optimal function.  In addition to adjustments, chiropractors offer stretching, exercise, and nutritional advice among other recommendations to ensure you are staying active and in motion.  Here are some of the benefits of what chiropractic can do for you during pregnancy.

  1. Chiropractic helps keep you aligned

 Getting adjusted promotes pelvic and spinal alignment for proper function as your body grows and changes.  As pregnancy progresses and the baby starts to gain weight proper pelvic motion is important.  The expanded abdomen causes a woman’s center of gravity to shift forward.  This puts additional stress on the curvature of the spine in the low back and increases the pressure on certain joints.  As the pelvis tilts forward and there is an increasing weight shift forward, it alters a woman’s gait.  You may find you are starting to “waddle” a bit when you walk.  Doctors of chiropractic are trained to detect misalignments in the joints and correct them before they become symptomatic or correct the problem if there is discomfort in the joint.

  • Chiropractic helps to decrease pain

 During pregnancy, changes in pelvic biomechanics can bring on some discomfort.  We may start noticing tightness, aches, or pains that weren’t there before.  The stress on the body from the growing baby can also exacerbate pre-existing symptoms.  Through treatments, proper alignment can be restored.  Stiffness and tension in the muscles are reduced allowing for better range of motion leading to less aches and pains. 

  •  Chiropractic helps you maintain a healthier more comfortable pregnancy

  Chiropractic adjustments support the biomechanical changes in your body to minimize pain or injury.   During pregnancy a hormone called Relaxin prepares our bodies for birth by allowing our ligaments to “loosen up”.  This can lead to some instability in the joints contributing to misalignment.  It could also increase the possibility of pain or injury.  Chiropractic can help maintain good posture, properly moving joints and decrease muscle tension so you can keep up with all of your daily activities.

  • Webster Technique is a specialized treatment specifically designed for pregnant women

  It is explained by the International Chiropractic Pediatric Association (ICPA) as, “a specific chiropractic analysis and diversified adjustment used to reduce the effects of subluxation and/or SI joint dysfunction.  In doing so, the neurobiomechanical function in the sacral/pelvic region is improved.” The pelvis has ligaments attached to it that support the uterus.  If there are restrictions in the pelvis, it can cause tension in those round ligaments connected to the uterus which can cause uterine constraints. The Webster technique can eliminate biomechanical constraints from pelvic misalignments thus allowing the baby to be able to move into the proper position for birth.

  • Chiropractic during pregnancy is natural, safe, and effective

 During pregnancy your pain relief options are somewhat limited, at a time when your body is changing rapidly.  You may be experiencing a flare up of pre-existing pains, or noticing some aches that are brand new.  Women often look for a drug-free alternative that is safe for mom and baby to manage their discomfort.  Chiropractic care during pregnancy is safe, gentle, natural and effective.  It looks to the source of what is causing the pain to correct it.  Many patients say that they experience some immediate relief after an adjustment. 

At Complete Care Chiropractic all of the doctors are trained to treat patients during pregnancy.  We have chiropractors on staff who are members of the International Chiropractic Pediatric Association.  They are also certified in the Webster Technique for pregnancy.  In the office we have specialized treatment tables that drop out to accommodate for a growing belly.  This allows a woman to lie face down comfortably without any pressure on the abdomen for a safe and gentle adjustment.  There is no referral from your OB or primary doctor necessary to set up an appointment.  At your first appointment a doctor of chiropractic (DC) will do a thorough history and physical exam to assess and determine a diagnosis to develop a treatment plan that is right for you.

Wake up, people: You’re fooling yourself about sleep, study says

17 Apr 2019 Blog

(CNN) Hey, sleepyheads. What you believe about sleep may be nothing but a pipe dream.

Many of us have notions about sleep that have little basis in fact and may even be harmful to our health, according to researchers at NYU Langone Health’s School of Medicine, who conducted a study published Tuesday in the journal Sleep Health.

“There’s such a link between good sleep and our waking success,” said lead study investigator Rebecca Robbins, a postdoctoral research fellow in the Department of Population Health at NYU Langone Health. “And yet we often find ourselves debunking myths, whether it’s to news outlets, friends, family or a patient.”

Robbins and her colleagues combed through 8,000 websites to discover what we thought we knew about healthy sleep habits and then presented those beliefs to a hand-picked team of sleep medicine experts. They determined which were myths and then ranked them by degree of falsehood and importance to health.

Here are 10 very wrong, unhealthy assumptions we often make about sleep, an act in which we spend an estimated third of our lives — or, if we lived to 100, about 12,227 combined days.

Stop yawning. It’s time to put these unsound sleep myths to bed.

1. Adults need five or fewer hours of sleep

“If you wanted to have the ability to function at your best during the day, not to be sick, to be mentally strong, to be able to have the lifestyle that you would enjoy, how many hours do you have to sleep?” asked senior study investigator Girardin Jean-Louis, a professor in the Department of Population Health.

“It turns out a lot of people felt less than five hours of sleep a night was just fine,” he said. “That’s the most problematic assumption we found.”

We’re supposed to get between seven and 10 hours of sleep each night, depending on our age, but the US Centers for Disease Control and Prevention says that a third of Americans sleep fewer than seven hours a night. According to World Sleep Day statistics, sleep deprivation is threatening the health of up to 45% of the global population.

“We have extensive evidence to show that sleeping five hours a night or less, consistently, increases your risk greatly for adverse health consequences, including cardiovascular disease and early mortality,” Robbins said.

In a longitudinal study of 10,308 British civil servants published in 2007, researchers found that those who reduced their sleep from seven to five hours or fewer a night were almost twice as likely to die from all causes, especially cardiovascular disease.

Science has also linked poor slumber with high blood pressure, a weakened immune system, weight gain, a lack of libido, mood swings, paranoia, depression and a higher risk of diabetes, stroke, dementia and some cancers.

2. It’s healthy to be able to fall asleep ‘anywhere, anytime’

Falling asleep as soon as the car/train/airplane starts moving is not a sign of a well-rested person, sleep experts say. In fact, it’s just the opposite.

“Falling asleep instantly anywhere, anytime, is a sign that you are not getting enough sleep and you’re falling into ‘micro sleeps’ or mini-sleep episodes,” Robbins said. ‘It means your body is so exhausted that whenever it has a moment, it’s going to start to repay its sleep debt.”

You feel sleepy because of a buildup of a chemical called adenosine in the brain, which happens throughout the day as you head toward night. Sleeping soundly reduces that chemical so that when you wake up, the levels are at their lowest, and you feel refreshed.

But the longer you stay awake and the less sleep you get, the more your adenosine levels rise, creating what’s called a sleep load or sleep debt.

Want to check your level of sleepiness? Look at the Epworth sleepiness scale, and if you’re worried, check in with a sleep doctor who can do more extensive testing in a sleep lab.

3. Your brain and body can adapt to less sleep

People also believed that the brain and body could adapt and learn to function optimally with less sleep. That too is a myth, experts say. That’s because your body cycles through four distinct phases of sleep to fully restore itself.

In stage one, you start to lightly sleep, and you become disengaged from your environment in stage two, where you will spend most of your total sleep time. Stages three and four contain the deepest, most restorative sleep and the dreamy state of REM, or rapid eye movement sleep.

“During REM, the brain is highly reactive,” Robbins said. “It almost looks like your brain is awake if we hook you up to two more electrodes and were able to monitor your brain waves.”

REM can occur any time during the sleep cycle, but on average, it starts about 90 minutes after you’ve fallen asleep. REM is when your body and brain are busy storing memories, regulating mood and learning. It’s also when you dream. Your arm and leg muscles are temporarily paralyzed during REM sleep, so you can’t act out your dreams and injure yourself.

Because a good night’s sleep gives your sleep cycle time to repeat, you’ll go through several REM cycles, which take up about 25% of your total sleeping time.

Another important stage of sleep is deep sleep, when your brain waves slow into what is called delta waves or slow-wave sleep. It’s the time when human growth hormone is released and memories are further processed.

“The deeper stages of sleep are really important for generation of neurons, repairing muscle and restoring the immune system,” Robbins said.

It’s tough to wake a person from deep sleep. If you do wake, you can feel groggy and fatigued; mental performance can be affected for up to 30 minutes, studies show.

4. Snoring, although annoying, is mostly harmless

In your dreams, maybe. In fact, “loud, raucous snores interrupted by pauses in breathing” is a marker for sleep apnea, a dangerous sleep disorder that, according to the National Heart, Lung and Blood Institute, increases risk for heart attacks, atrial fibrillation, asthma, high blood pressure, glaucoma, cancer, diabetes, kidney disease and cognitive and behavior disorders.

“Sleep apnea is extremely exhausting,” Robbins said. “These patients sleep and then they wake up over and over; then they are fighting sleep all day long because they’re so exhausted. It’s also very underdiagnosed. We believe it affects about 30% of the population, and around 10% are diagnosed.”

5. Drinking alcohol before bed helps you fall sleep

Do you think a nightcap before bed will help you fall asleep and stay asleep? Dream on.

Alcohol may help you fall asleep, but that’s where the benefits end, Robbins said. Instead, it traps you in the lighter stages of sleep and “dramatically reduces the quality of your rest at night.”

“It continues to pull you out of rapid eye movement and the deeper stages of sleep, causing you to wake up not feeling restored,” Robbins said.

6. Not sleeping? Stay in bed with eyes closed and try and try

You have to admit, it makes sense: How can you fall asleep if you’re not in the bed trying? Yet sleep experts say that continuing to count sheep for more than 15 minutes isn’t the smartest move.

“If we stay in bed, we’ll start to associate the bed with insomnia,” Robbins said. She equates it to “going to the gym and standing on a treadmill and not doing anything.”

In reality, Robbins said, it takes a healthy sleeper about 15 minutes to fall asleep. If you’re tossing and turning much longer than that, you should get out of bed, change the environment and do something mindless: “Keep the lights low and fold socks,” she suggested.

Some people also believe that it’s just as refreshing to your body to lie in bed with eyes closed but not sleeping. Nope. That’s another pipe dream, experts say.

7. It doesn’t matter what time of day you sleep

Sleep experts say that’s another myth that can negatively affect your health.

“We recommend that people have a regular sleep schedule because it controls what we call the biological clock, or circadian rhythm, of the body,” Jean-Louis said. “That controls all the hormones of the body, body temperature, eating and digestion, and sleep-wake cycles.”

When your inner clock and the outside world are out of phase, you can feel disoriented, mentally foggy and sleepy at times when you need to be functioning at optimal levels. Just think of what happens when you travel across time zones or when daylight savings time kicks in.

Studies of shift workers, who work unusual hours andlive out of sync with their normal biological rhythm, show that they are at increased risk for heart disease, ulcers, depression, obesity and certain cancers, as well as a higher rate of workplace accidents and injuries due to a slower reaction rate and poor decision-making.

8. Watching TV in bed helps you relax

Come on, we all do it — or we check our laptop or smartphone before we power down for the night. Unfortunately, that sets us up for a bad night.

“These devices emit bright blue light, and that blue light is what tells our brain to become alive and alert in the morning,” Robbins explained. “We want to avoid blue light before bed, from sources like a television or your smartphone, and do things that relax you.”

According to the National Sleep Foundation, blue light affects the release of melatonin, the sleep hormone, more than any other wavelength of light. Watching TV or using an electronic device within two hours of bedtime means it will take you longer to fall asleep, you’ll have less dream state or REM sleep, and even if you do sleep eight or more hours, you’ll wake feeling groggy.

If you or your children can’t make that two-hour cutoff because of homework or late-night work demands, experts suggest dimming the brightness of the screen or installing an app that can warm the screen to the sunset colors. Red and yellow have higher wavelengths and don’t affect melatonin.

9. Hitting snooze is great! No need to get up right away.

Raise your hand if you hit the snooze button. Why not, right?

“Resist the temptation to snooze, because unfortunately, your body will go back to sleep — a very light, low-quality sleep,” Robbins said.

As you near the end of your sleep, your body is probably nearing the end of its last REM cycle. Hit that snooze button, and the brain falls right back into a new REM cycle. Now, when the alarm goes off a few minutes later, you’ll be in the middle, not the end, of that cycle, and you’ll wake up groggy and stay that way longer.

Having trouble kicking the snooze button habit? Put the alarm on the other side of the room, so you have to get out of bed to turn it off.

And no, you can’t tell Google or Alexa to turn it off. That’s cheating.

10. Remembering your dreams is a sign of good sleep.

“That’s a myth, because all of us do experience dreams four to five times a night,” Jean-Louis said. “And we don’t remember because we’ve not woken up and disrupted our sleep.”

A study out of France showed that people who frequently remember their dreams have higher brain activity in the information-processing hub of the brains. They also woke twice as often during the night and were more sensitive to sounds when sleeping and awake.

“Now, I will tell you if you have a dream with a strong emotional context, it may come back to you at say, two o’clock in the afternoon, when you have some downtime to relax,” Jean-Louis said. “Sometimes, something would trigger that. But if it is a weird little mundane dream, most of us who sleep well don’t remember those.”

More myths

The research team found more myths that we tend to accept as fact, Jean-Louis said, such as “more sleep is always better” (no, you really can sleep too much and harm your health), “taking a nap in the afternoon can fix insomnia” (actually, if you sleep long enough to enter a REM or deep sleep cycle, it can mess up your body clock even more), and “it’s better to have a warm than cool bedroom” (no, you sleep better in cooler temps).

Which means that we could all use a bit of education about good sleep hygiene, a set of habits to form that will set you up for a lifetime of healthy sleep. The National Sleep Foundation has tips, as does the CDC.

After all, there’s no amount of caffeine that can help you deal with the adverse implications of insufficient sleep, nor can you train yourself to adapt to sleep deprivation, Robbins said.

“Sleep is a highly active process,” she said. “It’s crucial, actually, in restoring the body and is in fact the most efficient, effective way to do so.”

Sweet dreams!

Clarence Center Residents Expand Chiropractic Practice to New State-of-the-Art Facility

10 Apr 2019 Blog

Clarence Center Residents, Dr. Niccole Jefferlone and her husband, Jamey Kern are celebrating the grand opening of their practice, Complete Care Chiropractic at their newly remodeled facility located at 6470 Main Street, Suite 2 in Williamsville, NY.

Complete Care Chiropractic was founded by Dr. Niccole Jefferlone in 2013, after working in Chiropractic Care since 2007.  She earned her degree in Chiropractic Care from D’Youville College, with the intentions of focusing on sports injuries, the musculoskeletal system, and treatment for migraines. 

Complete Care Chiropractic was originally opened on Wehrle Drive in Williamsville.  It had two patient rooms, which worked well for Dr. Niccole and her associate Dr. Patrick Alf.  But soon after opening the practice quickly grew.  As the number of patients increased, so did the staff and need for space. In 2017 Dr. Niccole’s husband Jamey Kern became the Practice Manager.  In spring 2018, Complete Care Chiropractic welcomed Dr. William Hecht to the practice, which expanded the level of care and services even further.  The practice’s hours expanded to seven days a week, most evenings, and provided services range from sports injuries, accident injuries, proactive care, senior care and infant and children care.

Last month, Complete Care Chiropractic moved to their new office on Main Street in Williamsville, which grew the practice from two patient rooms, to six, in addition to having a massage therapy room and fully remodeled waiting room.

The new facility allows the Chiropractors to expand their muscle therapies, in addition to skeletal and joint treatments. 

“We believe in treating the body as a whole and incorporating different muscle techniques as well as quality adjustments to our patients’ treatment,” says Dr. Jefferlone.  “There is nothing greater than seeing our patients return to the activities they enjoy and quality of life that they had before they started treatment.”

Although the practice had offered prenatal care since its founding, Dr. Jefferlone was able to experience prenatal care first hand while planning their big move.  Dr. Jefferlone and her husband Jamey welcomed their son Edward in July 2018. In addition she received specialized training in November to be certified in “Webster Technique”, a highly effective approach to prenatal and post natal care.

“I was a three sport athlete for most of my life, so when I treated sports related care, it was clinical, but also relatable from my own experiences,” says Dr. Jefferlone.  “Although I had extensive training in prenatal care, it was an incredible experience to now be able to relate with those conditions as well.” 

Complete Care Chiropractic has patient tables that are specifically designed for prenatal treatment, and has become a premiere service at the practice.  Additionally, at the new practice, they have been able to welcome Daisy, their therapy dog that helps some patients relax during treatment and gives them a chance to connect with the lovable golden doodle.   

A grand opening celebration is being held on Thursday, March 14th at 5:00pm through the Clarence Chamber of Commerce.

“We love being a part of Clarence, and we are so happy to see so many of our neighbors and friends at our practice,” says Kern.  “We have always valued building relationships and find that the residents of Clarence and Williamsville make that easy”.

To learn more about Complete Care Chiropractic, visit comcarechiro.com or find their grand opening information at clarencechamber.org. 

Musicians Who Embrace Chiropractic Care

10 Apr 2019 Blog

For many years chiropractic care has played a huge role in the lives of a large variety of patients from athletes, to children and musicians. With a wide variety of treatments like chiropractic adjustments, soft tissue treatments, and instrument assisted soft tissue treatments, patients have more options to help them obtain results faster.

Musicians like athletes put a significant amount of time into their instrument. They not only spend time perfecting their skills, but they also have to train various muscles to help with movement, breathe support, and even posture. With all the various muscles working in the body, it is easy for musicians to overwork muscles and even sustain injuries. It is common for instrumentalists to experience problems with arm pain, finger numbness, pain in the neck, and other various discomforts (international music). Many musicians can suffer from a condition called “Repetitive strain injury (RSI), a general term used to describe the pain felt in muscles, nerves and tendons caused by repetitive movement and overuse (nhs.uk)”. Artists like Carlos Santana have used chiropractic care as a way to treat RSI to help maintain balance of body function (chirosushi). Other artists like Madonna, Guns N’ Roses and Jon Bon Jovi have personal chiropractors who often tour with them to help maintain overall wellness ( theamericanchiropractor). Along with famous musicians many music teachers and symphony musicians seek chiropractic care.

                With chiropractic care musicians can experience significant improvement in not only their overall health but also can have less muscle fatigue while playing, quicker reaction time, decreased pain throughout the body and even more energy. From famous musicians to garage bands it is commonly known that chiropractic care can be crucial to prevent further injury that potentially could end a musician’s career. More than 80% of professional musicians experience injuries throughout there playing career. In some cases these conditions such as RSI or even other injuries like tendinitis and carpel tunnel can lead to musicians having to withdraw from playing. Leon Fleisher, a leading pianist experienced focal dystonia, a condition in which you can lose control of a specific group of muscles, causing him to be unable to perform publically. Whether the pain is just starting or you have been putting it off, now is the time to see a chiropractor and improve your musicianship.

Websites used: https://internationalmusician.org/musicians-chiropractic-care-perfect-harmony/



The Opioid Epidemic and Chiropractic

13 Sep 2018 Blog

On October 26, 2017, the opioid crisis was declared a public health state of emergency. According to the Center for Disease Control and Prevention (CDC), in 2016, opioid overdoses were claiming the lives of 115 people a day across the nation. Opioid overdoses continue to rise and have become the leading cause of death for people under 50 years of age (42,249 in 2016), 40% involving opioid related prescriptions. To put this in perspective, opiate-related deaths are beginning to reach heights similar to the HIV epidemic at its peak.

With this has come a staggering increase in the number of babies being born addicted to opioids, from 5,000 in 2003 to 27,000 in 2013, because of maternal usage. When pregnant women use opiates, it elicits a condition called Neonatal Abstinence Syndrome (NAS). A horrific condition, NAS  causes newborns to endure withdrawal-like symptoms such as tremors, seizures, high pitched crying, rapid breathing, diarrhea, vomiting, and even death. Thousands of these children are being raised by their grandparents/relatives and if they are not available, then they are placed into an already overburdened foster care system or put up for adoption. The damaging effect on families has been astounding.

Opioids are a class of drugs that include the illicit drug heroin as well as the licit (legal) prescription pain-relievers, oxycodone, hydrocodone, codeine, morphine, fentanyl, and others. Opioids are chemically related and interact with opioid receptors on nerve cells in the brain and nervous system, producing pleasurable effects and relieving pain. Addiction is a primary, chronic, and relapsing brain disease characterized by an individual pathologically pursuing reward and/or relief by substance use and other behaviors.

Through heavy medication marketing by drug companies, society has developed a belief that medication is the first go-to for just about every healthcare problem. This medication culture combined with the ease of availability has led to a widely accepted practice of doctors who were very willing to write opioid prescriptions in the early 1990’s. By 2004 the Drug Enforcement Agency (DEA) reported the presence of absurd amount of “Pill Mills” where patients had limited examinations, were in and out, and receiving one or more opioids, muscle relaxants, and anti-anxiety pills. Morphine prescriptions increased by 73 percent, Fentanyl by 226 percent, and Oxycodone by a whopping 402 percent. Addicts began to doctor shop within cities and outside of cities, even going to the ER with fake injuries to get their fix. As soon as addicts were unable get their pills any longer, they switched to heroin and fentanyl.

This crisis has hit home! In New York State the age-adjusted rate of all opioid overdose deaths per 100,000 doubled between 2010 (5.4) and 2015 (10.8), with heroin deaths increasing to over five times from 1.0 in 2010 to 5.4 in 2015. In Erie County alone, opioid deaths have skyrocketed from 103 in 2012 to 301 in 2016. As per the Erie County Department of Health, this unsettling data is predominantly composed of Caucasian males between the ages of 20 and 39, residing in the suburbs (45 percent) and is Fentanyl related (64 percent).

The alarm has finally been raised and we have seen increased efforts to educate the community through several outreach programs and the Erie County Opioid Task Force. Twenty-nine drug drop-off locations have been established in the county (visit google maps for Sheriff’s locations, or call 716-472-1998 to find one nearest to you), Methadone clinics developed and Narcan (opioid overdose reversal medication) training has become available to anyone and everyone. Additionally, healthcare providers are becoming more aware of alternative approaches to pain relief. Among them, an important non-pharmacologic approach in helping to solve this crisis is chiropractic care.

For the overwhelming number of people who suffer with chronic pain, chiropractic care offers a drug-free, non-invasive, and cost-effective alternative to opioid drugs. Chiropractors are equipped with the tools to make a significant impact on patients with musculoskeletal pain and patient satisfaction rates with care are very high. Through adjustments, exercises (stretching/strengthening), functional assessment, modalities (heat, ice, cold laser) and soft tissue muscle work, chiropractic can relieve pain symptoms and achieve sustained relief without the side effects of pharmaceuticals. In addition, chiropractors can recommend nutritional, musculoskeletal, and anti-inflammatory pain relief guidance.

As obvious as it sounds, we must remind one another that opioids are powerful drugs with a high tendency for addiction. They should be avoided at all costs and most certainly never be used for recreational or non-clinical reasons. Calls have come from the Center for Disease Control and Prevention (CDC), the Food and Drug Administration (FDA) and the institute of Medicine (IOM) for a shift away from opioid use toward non-pharmacologic approaches to address chronic pain. Now is the time to make a change, now is the time to educate those around you, now is the time to turn toward natural, alternative, pain management through Chiropractic.

5 Most Common Conditions that Chiropractors Treat

18 Apr 2018 Blog

5 Most Common Conditions that Chiropractors Treat

                Chiropractic is an area of healthcare that focuses on identifying and treating dysfunctions of the musculoskeletal system. Although the primary focus is on the spine, Chiropractors are trained to treat a wide array of complaints utilizing a holistic approach to viewing the overall biomechanics and functions of the human body. Through gentle, specific manual adjustments Chiropractors can restore motion to affected joints. They utilize several additional therapies to compliment this technique which may include soft tissue manipulation, electric muscle stimulation, heat/ice, and stretching/strengthening exercises just to name a few. Many patients experience noteworthy sustained relief with Chiropractic care for numerous conditions, here are some of the most common:

                Neck pain can have several different causes such as strains/sprains of muscles and ligaments, disc herniations, and joint dysfunctions. The initial goal is to identify the main origin of the pain through a thorough history and evaluation. Once a diagnosis is formulated the Chiropractor can begin treatment to the area in question. With advancements in technology that have lead to daily use of cell phones, computers, and tablets; Chiropractors are seeing more and more neck pain symptoms having roots in postural disorder.

                Low back pain can also have its origins in strains/sprains, disc herniations, and joint dysfunctions. Focusing on the ligaments, nerves, joints, and musculature associated with the lumbar region and pelvis can help specify the area of injury. Upon recognition of the root of the problem, the Chiropractor can employ an individualized, evidenced-based treatment plan to assist the patient to a speedy recovery.

                Headaches can have several different manifestations. The Chiropractor’s initial goal is classifying the type of headache in question. With this knowledge, the clinician can determine which muscles and joints to focus on. Many patients report nearly instant relief of headaches following a Chiropractic adjustment, in particularly those experiencing “Tension Headaches”. Tension headaches can be caused by tightness in the musculature of the head and neck as well as stiffness in the joints of the cervical vertebrate.

                Sciatica refers to pain that radiates down one or both legs. This pain can travel to the thigh and even as far as the foot. As with any other complaint, identifying the true cause of the pain and not simply treating the symptoms will be of the greatest benefit to the patient. Sciatica can have several causes such as muscular strain, lumbar disc herniation, and piriformis syndrome just to name a few. A proper initial diagnosis makes all the difference in the success of treating this condition.

                The Sacro-iliac Joint is a joint in the pelvis where the ilium (hip bone) and sacrum meet. This joint creates the foundation for most movements of the spine such as walking, bending, and lifting. The joint is stabilized by ligament and muscular tissue. In cases of injury these tissues can become inflamed. Due to the daily activation of these joints with normal routines, once injured the tissues can become easily aggregated, prolonging recovery time. Chiropractic adjustments, muscle work, accompanied with strengthening/stretching exercises work wonders in this region.

               Patient’s also visit a Chiropractor for “Wellness Care”, reporting significant enhancements of overall health and function when they receive routine adjustments. Each treatment method is catered to the individual and their respective condition. Through a thorough history and evaluation, a Chiropractor can uncover and treat the root of a problem. This type of approach leads to proper healing, more efficient recovery time, and sustained relief. The next time you find yourself in pain or are looking to stay ahead of the game with preventative care seek the help of a Chiropractor.


5 Things You Need to Know about GRASTON TECHNIQUE

18 Apr 2018 Blog

5 Things You Need to Know about GRASTON TECHNIQUE

                Graston Technique was developed and refined with a strong emphasis on accelerating and improving healing of soft tissue injuries. Since its inception it has gained significant traction in the healthcare community. It revolves around an evidence-based method of instrument-assisted soft tissue mobilization (IASTM), combined with rehabilitative exercises to improve musculoskeletal function. Incorporating the use of six specifically designed stainless steel instruments, the clinician is assisted in the detection and treatment of soft tissue dysfunction.

The clinician begins by gently scanning the tissue with the instrument, gathering diagnostic information through texture and feedback from the patient. Injuries to soft tissue typically create an inflammatory response that can leave irregularities in surrounding areas. If the instrument is placed over these areas it may feel gritty or fibrous, as if you were “running your fingers across a gravel road”.  Once identified, the clinician is able to utilize a combination of several strokes and instruments to treat the injured area. Each treatment is catered to the individual and their specific condition.

A typical Graston treatment involves four main steps: Warm-Up, IASTM, Stretching, and Exercise. For example, in treating a marathon runner with a quadriceps strain, the clinician would start by having the patient “Warm-Up” the tissue with an activity such as an isometric squat. Once the area in questions has been stimulated, the clinician will begin “IASTM” with the specifically designed Graston instruments. The next step is “Stretching” which can be done independently or with the help of the clinician. In this case the focus would be on the anterior thigh. Lastly, the clinician would instruct the patient to complete high repetition, low load “Exercise” for the quadriceps muscle group, such as a seated leg press. Each step of this process complements one another and is what makes Graston Technique so unique and effective.

Graston can significantly aid in the treatment of tendinopathies such as golfers elbow and tennis elbow, fascial syndromes such as plantar fasciitis and IT band syndrome, ligament sprains such as ankle sprains or injuries to the MCL/LCL of the knee, entrapment syndromes such as thoracic outlet syndrome and carpal tunnel syndrome, as well as post-surgical scar tissue, and edema reduction. It has been shown to increase fibroblastic activity, enhance blood perfusion, alter neural activity, and even increase stem cells to an area of concern. All of which result in more efficient, proper healing of tissue and a quicker recovery time for patients to return to the activities they love the most. Whether the condition is acute or chronic, Graston Technique has the ability to make a substantial impact through its multifaceted, specific approach.

For more information on Graston Technique, please visit: http://www.grastontechnique.com/




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