Move More and Stress Less! At Desert Valley Chiropractic, our mission is simple: help you feel better, move better, and live better. And one of the best ways to do that? Keep moving.The research is clear, regular movement not only supports joint health, balance, and brain function, but it also plays a major role in increasing your lifespan and improving the quality of your years.
But there’s a catch: to stay active long-term, your body needs to be in alignment so it can function. That’s where chiropractic care comes in. The better your joints move, the better you move!
Exercise: It Doesn’t Have to Be Intense to Be Impactful
We often hear patients say they’re intimidated by the idea of “exercise”—but movement doesn’t have to mean running marathons. The best exercise is the one you enjoy and can stick to consistently. Especially during Arizona’s hottest months, consider fun and accessible indoor options like:
Dance or barre classes
Gentle yoga or Pilates (great for flexibility and core strength)
You can go to a studio or check out free videos on you tube.
Mall walking with a friend
Indoor pickleball
Bodyweight workouts at home (yes, squats + Netflix is a thing!)
And don’t forget hydration matters. Summer heat can lead to dehydration, muscle cramps, and joint stiffness. A good rule of thumb? Aim to drink half your body weight in ounces of water daily—and adjust based on heat or activity.
Why Chiropractic Care Is the Foundation for Healthy Movement
When you start to feel pain or restriction in your movement, even if it’s subtle that is the time to consult your chiropractor. Committing and sticking to your care plan is essential for progress, but when those sticky joints start to move freely and you’re not having pain your body will be primed to perform.
We constantly see the benefit of continuing with maintenance care after symptoms fades key to keeping your body performing at its best. Regular chiropractic adjustments:
Reduce inflammation
Improve joint mobility
Restore natural movement patterns
Help your nervous system regulate stress
Support recovery from workouts and everyday life
This means you can keep up with the things you love: your workouts, morning walks, pickleball games, hikes, or chasing after grandkids.
Move more and Stress Less!
Movement and alignment don’t just affect your body, they affect your mind, too. Exercise is one of the most effective ways to manage stress, release endorphins, and boost your mood. In fact in studies have shown exercise to be as effective as medication with mild to moderate anxiety and depression.
Movement and exercise are truly one of the most effective ways to manage stress in our lives. When we exercise our bodies release endorphins, and while endorphins naturally help our mood (the runners high), they also reduce the negative effects of cortisol.
When cortisol—the body’s primary stress hormone—stays elevated for too long, it can take a serious toll on your health, including:
Increased inflammation
Suppressed immune function
Anxiety, mood swings, and brain fog
Disrupted sleep patterns
Weight gain, especially around the midsection
Blood sugar imbalances
Slower healing and recovery from injuries
Bonus! When you combine exercise with regular chiropractic care helps it can help regulate your nervous system, especially the parasympathetic (rest-and-digest) side, which can naturally lower cortisol levels, helping you feel calmer, sleep better, and recover faster.
Other helpful stress-busting habits include:
Breathwork or meditation
Regular sleep (and adjusting the neck to support it!)
Walking outdoors during cooler parts of the day
Taking breaks to stretch during work
At Desert Valley Chiropractic, we believe movement is medicine—and chiropractic keeps the prescription going strong. If you would like our help to keep your joints moving so you can keep thriving, please call us today at 602-439-1515 or schedule online.
The Power of Posture: Why Good Posture is Vital for Your Health?
We often hear about the Power of Posture, but why it is so important to our health? Good posture does more than improve appearance; it keeps our bodies balanced, reduces strain, and supports overall wellness. Poor posture, on the other hand, can lead to a surprising array of health issues. Here’s why posture matters, common symptoms that arise from poor posture, and how chiropractic care can support you in maintaining healthy alignment.
Supports Proper Alignment and Reduces Pain
When we slouch or carry poor posture, the spine often falls out of alignment, which places extra stress on muscles, ligaments, and joints. This misalignment can lead to chronic neck pain, shoulder tension, and lower back pain as the body strains to compensate. Common symptoms of poor alignment include:
– Persistent Neck Pain and Headaches: The human head weighs anywhere from 10-12 pounds. As we crane our heads forward look at a screen or down on our phones (text neck) it can add anywhere from 27-60 pounds of additional pressure on the cervical spine. This leads to misalignments on the spine, causing tension, neck pain and headaches.
– Lower Back Pain: Many patients don’t consider their lower back when considering posture. However, poor posture can put an increase load onto the lumbar spine, leading to pain in the low back and through the hips. It is critical to sit in a chair with good lumbar support. If your chair does not have good support consider rolling up a towel and placing it in the small of your back.
– Degenerative joint disease: When we have bad posture it can add a great deal of abnormal pressure or load on the entire spine. Overtime with altered weight bearing the joints wear out leading to arthritic changes or degenerative joint disease.
*Chiropractic Tip*: Regular adjustments can correct these misalignments, helping release tension and improving posture by guiding your spine into healthy alignment.
Protects Against Organ Compression and Aids in Better Breathing and Digestion
Slouching or hunching over doesn’t just impact your back and neck; it can compress internal organs as well. This compression can restrict lung capacity and affect breathing efficiency, leading to shallow breaths. No doubt you have heard the term “sitting is the new smoking” .
Poor posture also places pressure on the stomach and intestines, which can slow digestion and lead to discomfort.
147% increased risk of cardiovascular events like heart attack and stroke.
90% increased risk of death from cardiovascular events.
49% increased risk of death from any cause.
*Wellness Insight*: It is important to take regular breaks when sitting. Try to get up at least once every 30 minutes. By maintaining better posture, you support healthy breathing, efficient digestion, and promote circulation of oxygen and nutrients throughout the body.
Impacts Mental Well-being and Energy Levels
Poor posture doesn’t just affect your physical health; it can also impact mental well-being. Slouching or carrying poor posture is associated with lower energy levels, mood swings, and even decreased focus. Over time, poor posture can contribute to a cycle of fatigue, stress, and low mood, with common symptoms including:
– Fatigue: Poor posture strains muscles, leading to tiredness.
– Difficulty Focusing: Shallow breathing can reduce oxygen to the brain, impacting concentration. Headaches from bad posture can also contribute to difficulty focusing.
– Mood Shifts and Increased Stress: Studies show that poor posture can contribute to feelings of anxiety and low self-confidence.
Chiropractic Connection: Chiropractic adjustments realign the spine, which helps alleviate nervous system stress and improves overall mood, mental clarity, and confidence.
Solutions for Maintaining Good Spinal Health
Maintaining good posture is essential for maintaining good spinal health. Here are some solutions for maintaining good posture.
– Mindful Sitting and Standing: We have all heard it before but sit up straight. Avoid slouching; keep your back straight, with ears, shoulders, and hips aligned.
– Frequent Movement: Prolonged sitting strains posture. Stand, stretch, and move around every 30 minutes.
– Core Strength: A strong core provides essential support for the spine. You don’t need a six pack but you do need to work on the medium to deep core muscles to improve core strength which will help you sit and stand upright.
– Regular Chiropractic Care: “Chiropractic care plays a crucial role in maintaining proper posture by realigning the spine, which reduces muscle strain and joint stress, allowing for improved balance and support. Regular adjustments help keep your body aligned, promoting natural, upright posture and preventing long-term discomfort.”
At Desert Valley Chiropractic, we understand the power of good posture and why it is vital to your health. We’re here to support you with gentle, effective adjustments that help alleviate symptoms of poor posture and keep you moving and feeling your best. Ready to improve your posture? Schedule an appointment with us today, and let’s take the first step toward a healthier, more aligned you.
How do I know if my pain is coming from a muscle or a joint?
So many patients have often asked “how do I know if my pain is coming from a muscle or a joint? The answer is—it’s usually both! You might wonder, “How can you say that without knowing my specific issue?” Because, in most cases, it’s a “chicken and egg” situation—they go hand-in-hand. Here’s why: Think of your muscles as a system of pulleys, each muscle attaches to two different joints. So, if a muscle is injured, in spasm, or out of balance, it pulls abnormally on one or both of those joints. This can cause small misalignments and inflammation in the joint. Which is exactly what we focus on treating with chiropractic care for muscle and joint pain!
Another analogy I like to use is that your muscles are like the canvas of a painting, and your joints and bones are like the frame. If the frame bends, it affects the canvas. If the canvas pulls too much, it can twist the frame. Similarly, joint misalignments create dysfunction, which leads to inflammation. This inflammation then triggers muscle spasms, which in turn worsen the joint dysfunction. The result? A viscous cycle where joint misalignment feeds muscle spasms, and spasms feed back into joint misalignment. This is why your symptoms either worsen or just don’t seem to go away.
So, how do we treat it?
This is where chiropractic—especially the Activator technique—really shines! Our treatments align the joints, reduce inflammation, and ease muscle spasms. With Activator care there is no twisting, popping or aggressively yanking on the joints. Activator is particularly effective because it uses a gentle, yet extremely precise thrust to adjust the joint. This creates maximum motion while minimizing inflammation instead of aggravating it. As the joints align, muscle tension decreases, and the body starts to heal and feel better.
This also makes other therapies, like massage or topical treatments (think CBD or Arnica), more effective. So, whether your pain started with a muscle strain or a joint misalignment, our activator adjustments at Desert Valley Chiropractic with the right care plan can address both to get to the root of the issue. This helps you feel better, move better, and ENJOY LIFE!
Happy October and Welcome to Inflammation Season! As we move into the fall, it is the time when pumpkin spice and holiday goodies take over. From Halloween candy to Thanksgiving pies, Christmas cookies, Hanukkah latkes, and festive cocktails, it’s the season of indulgence!
By the time December rolls around, my office is usually full of patients feeling under the weather, battling colds, flu, fatigue, and flare-ups. When we get to talking, the culprit is often accidental overindulgence during the holidays. But don’t worry—I’m a huge fan of holiday fun, too! The joy, gratitude, and connections are important for your well-being. So, what’s the solution? It all comes down to **awareness** and **balance**.
Sugar and Inflammation
Sugar plays a significant role in promoting inflammation in the body. Consuming excessive amounts of refined sugars can lead to spikes in blood glucose levels, which triggers the release of inflammatory cytokines—molecules that cause inflammation as part of the immune response. Over time, this chronic inflammation can contribute to the development of various health issues such as joint pain, cardiovascular disease, and diabetes. Reducing sugar intake helps to decrease inflammation, supporting better overall health, reducing pain, and improving energy levels. Opting for whole, unprocessed foods is a key strategy in managing inflammation and maintaining a balanced diet.
Awareness 🌟
Holiday temptations are everywhere, starting with Halloween candy in October, and continuing through New Year’s with rich meals, desserts, and festive drinks. It’s easy to overdo it without realizing it! Here are some tips to help you stay mindful and keep your body balanced:
– Skip the candy bowl 🍬 or hand out treats you don’t particularly like.
– Space out indulgences—don’t let every day become a dessert day.
– Balance treats with nutrient-rich foods, like vegetables and lean proteins 🥦🍗.
– Use holiday spices like cinnamon, which can help regulate blood sugar.
– Support your immune system by taking vitamin D and fish oil.
– Limit alcohol, which depletes important nutrients like magnesium and B vitamins. Be sure to replenish them with healthy foods or supplements.
Balance⚖️
The holidays are all about enjoyment, so don’t deprive yourself! The key is balance:
– Plan your week – enjoy treats, but balance them with nutritious meals.
– Say “no” when needed – It’s okay to decline some activities to rest and avoid burnout. 🎉🚫
– Take downtime to relax and recharge—this will help prevent overindulging and exhaustion.
– Get outside! Enjoy Phoenix’s fall weather with walks or hikes instead of sugary coffee dates. 🚶♂️🌞
– Exercise and chiropractic care can help reduce inflammation and support your body during this busy season.
– Rest! Sleep is crucial for staying healthy and energized.
– Stay hydrated and consider adding a high-quality protein supplement to offset the effects of sugar.
Remember, you can enjoy the best of the season without feeling run down by January. Stay consistent with your health plan, prioritize your well-being, and let’s head into the new year feeling strong and refreshed!
How to Get the Most Out of Maintenance Chiropractic Care
You’ve made great strides in your health, and now it’s time to protect that investment with regular chiropractic maintenance care. At Desert Valley Chiropractic in Moon Valley, we believe that maintenance care is crucial for long-term wellness, helping you move better, feel better, and enjoy life to the fullest.
Here are a few tips to make the most out of your chiropractic maintenance care:
1. Don’t Skip Visits
Consistency is key! Pre-scheduling your maintenance care appointments ensures you stay on track. Regular chiropractic adjustments keep your body aligned and help prevent potential setbacks. Set reminders and prioritize your health to maintain the benefits you’ve worked hard to achieve.
2. Move Every Day
Incorporating daily movement into your routine is essential for keeping your body in top condition between visits. A simple 30-minute walk can work wonders in keeping your muscles and joints flexible while supporting spinal health. Daily movement is a great complement to your adjustments and helps you stay active and mobile.
Small flare-ups or inflammations may happen occasionally, but applying ice can soothe these areas and keep you feeling great. Ice helps reduce swelling and inflammation, making it a simple, effective tool to have on hand. For more tips on when to use ice or heat, check out our helpful guide.
5. Incorporate At-Home Exercises
Staying proactive with nerve flossing and core exercises can make a big difference in maintaining the results of your chiropractic care. These exercises help support your spine and nervous system, prolonging the benefits of your adjustments. Adding just a few minutes of these exercises into your daily routine can boost your overall wellness.
6. Address Flare-Ups Quickly
If you feel any pain or discomfort lasting 24-48 hours between visits, don’t hesitate to call us for an appointment. We recommend catching flare-ups early to get you back on track with your maintenance care plan.
Why Maintenance Care Matters
Regular chiropractic maintenance is the smartest choice for keeping your spine healthy and your body functioning at its best. Whether you’re dealing with past injuries or aiming for long-term wellness, staying consistent with care will help you continue to live pain-free.
