At the Backbone Wellness we help patients daily with lower back pain, and neck pain… and the most common cause of pain is imbalances in the body. 

Feeling pain getting out of bed, when you walk, when you sit, or just living your everyday life might be because something is out of balance.

Imbalances can be hard to spot, because not many people understand WHAT they are and how to spot them (including most doctors!)…

We have seen that a lot of advice you get for things like lower back, knee and neck pain not only fails to bring you the relief you’re after – but it can also make your pain WORSE.

For instance, you might have heard from professionals, family members and friends that you need to “strengthen your core” to get rid of the pain…

Strengthening a muscle may help in some cases, but if that muscle has been tight for months (… or even years) while the antagonist muscle is too weak, this muscular imbalance can be aggravated even more by the wrong exercise.  

Our goal in this blog post is for you to learn how to recognize your own imbalances, how they cause pain in different parts of your body, and what you can do to ease the pain that you just can’t seem to get rid of.  

How Do I Help My Neck Pain? 

You can’t put the roof on straight is you pour the basement wrong – So, neck pain can often come from its base – your shoulders.  

Let me explain…

An easy way to find out if you have shoulder problems is to stand in front of a mirror – close your eyes – look up and down five times – look straight ahead and open your eyes. Is one shoulder is higher than the other?  

One of your shoulders being higher than the other is an indication of an imbalance in your shoulders structure and ability to move properly. When the tension builds up in your shoulder muscles, the pain is often sent to your neck. 

Stretch to help neck pain:

Try the single-arm doorway stretch – this stretch is used to open your chest muscles and create more room in your shoulder for movement. Flexibility leads to being pain-free over time.

To get a full stretch, place your hand on the side of a doorway and lean forward to open chest and shoulder (your upper girdle)… but keep your feet flat on the ground.  

But what if your shoulders are even? Your pain or headaches could be coming from a forward head carriage…

Have someone take a picture of you from the side, standing naturally – if your head is leaning further forward than your shoulders, this can decrease the natural curve of your neck, which could be causing headaches.  

How Do I Help My Lower Back Pain? 

Back pain can be caused by loading your spine unevenly. If one side of your pelvis is higher than the other, this can lead to back, hip, groin, and even knee pain.

This unevenness can be caused by tightness in your hips, this can then pull on your lower back, causing extreme tightness, especially while sitting or standing for too long.  Doing the right stretches will help reduce pain and allow you to move freely once again.

Stretch to help fix this:

What if I’m ready to get rid of my pain problem?

If you want to fix your imbalances, you should consider asking for some help from an expert.

So many of our patients initially put off getting treatment as they believe the pain will ‘go away with time’, but then they come to us 6 months down the line with a problem which is much worse.  

For more FREE tips on how to help your back pain, click here to read our FREE pain guide  

Many of our patients have found that since lockdown they’ve been suffering from more aches and pains than they did before, this is because we all stayed at home either working or spending our days in front of the television.  

What Else Can I Do? 

You’ve made a great first step by reading this blog post!

It’s unfortunate - We have just seen so many people over the years put off getting help - thinking that their pain will ‘just go away in time’

,,, but then 6 months down the line they’re still in pain, but with one difference… their pain has actually got worse.  

Expert advice, exercises, and hands-on treatment provided by a 24 year professional can help improve your pain, as well as improve posture and strengthen weakened muscles and fixing your imbalances  – can help to very quickly relieve your neck or back pain.

Would you like to see a Chiropractor for free?  

We realize some people want more than just some free health tips… That’s why we offer expert advice about the worry and frustration of life-changing aches and pains – for FREE, in under 30 minutes.  

Here are just a few of the things you will learn in one of our free discovery sessions:    

  1. What is the underlying cause of your back pain?    
  2. How long will it take to fix my problem?   
  3. What to do to help – which doesn’t include painkillers, resting or surgery etc.   
  4. What other, natural, drug-free methods are there to speed up recovery alongside treatment?   

Our discovery sessions are great for anyone that may be “unsure” if chiropractic is right for them, and they give you the opportunity to ask questions and see for yourself if we can help you.  

If you would like one of our limited taster sessions, Click here:

https://go.oncehub.com/FreeDiscoverySessionwithDrGarda

… pick a time that works for you and we’ll do the rest!

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A lot of people, including our patients at Backbone Wellness, underestimate how important posture can be and how it can benefit your overall quality of life.

So many people today find themselves spending a lot of time sitting at a desk or in their car driving, sitting on the sofa watching Survivor, standing for long periods of time, lifting, bending, and twisting.

And, if you have poor posture, doing these things over the course of your day can seriously affect you and your enjoyment of life in the long run.

Hence, today’s blog post…

We’re going to address posture, what it is, why you need it, how important it is, and then how to give yourself the best chance at avoiding neck, shoulder, and back pain as you get older.

Ok, So What Is Posture, Really?

Quite simply, it’s the position of your body versus gravity.  

From your head position, shoulder/upper girdle position, upper body tilt, to the way your limbs move when you’re sitting, or standing.  

Gravity never rests, but we are mortal and made of imperfect clay, so good posture means less strain on your muscles and joints, while enjoying full blood and oxygen flow. We want to be in the best position possible to lower our risk of developing joint and muscle issues as we age.  

Posture Benefits – Just Do It

Over the last 24 years and 135,000 patient encounters later, we have seen that people who look after their posture and hold themselves correctly are less likely to experience back and neck pain, which can lead to life-changing problems such as Sciatica.  

Doing anything begins first with decision. Do I want to improve my posture? If yes, then we must learn what to do, and then follow through and take action.

We all have 70,000 thoughts enter and exit our consciousness everyday. The real power for you is in the doing, so my best recommendation for you is to read on and get started today.  

CLICK HERE to find out the signs your sciatica is improving and not getting worse.

Posture - What Happens If I Don’t Just Do It?

Great question!

A common posture distortion is where we get stuck with our heads forward, shoulders rolled forward, and chest caved in. This simply leaves less room in your chest cavity for your heart and lungs to function properly. We need to breathe fully and have good blood circulation to enjoy your full expression of health. Without it we are chronically fatigued, and brain fogged as well as setting you up for chronic spinal pain issues in the future.

If you don’t watch your posture and the way you’re moving, this can lead to wear and tear in our muscles, tendons, ligaments, and discs. In the long-term, this wear and tear can increase leading to something called herniated spinal discs (slipped disks), sciatica, and misalignment throughout your entire body.

These injuries cause pain that simply  make everyday life a whole lot harder.  

How Do I Improve My Posture?

There are many things you can do to improve your posture and it’s great that you’re taking the correct steps to help your health, by reading this blog!

The solution for fixing your posture lies in implementing our top tips today, this week and in the long term. Just like brushing your teeth, when is it a good time to stop? It may not be a quick fix but you will be easing your pain in the future.

We believe these healthy habits are something that everyone needs to incorporate into their life.

Top Tips to Improve Your Posture And Prevent Back Pain…

Here are our top 3 tips, plus a video from Dr. Garda, to help you improve your posture and prevent future back pain, and sciatica!

1. Your Mom was right - Sit Up Straight

It might seem obvious but look around you. It’s no surprise that many people go through their day-to-day life slouching, and never even considering taking care of their back.  

If you are like so many others and have an office job, then look at adjusting your seating. Try find a seat height and position where you have your knees, hips, and elbows at 90 degrees with your screen at eye level. When you find yourself sitting for dozens of hours per week, take this first step to taking care of your back and neck. After all the features of the chair you sit on are there for a reason – to make you feel supported!  

2. Mom was right again - Stand Up Straight 

If you stand up at work, then make it a habit to check in with yourself over the course of your working day. Ask yourself “Am I standing up straight?” because it really does help.

And I get it, it can feel like a relief to rest your body weight on one leg whilst giving the other leg a break, but this is pretty much how not to stand. Think of military formations, they stand at ease with weight supported evenly on both legs, and they can do this for long periods of time. This should help to keep your posture right and help you to feel more comfortable while standing.  

3. You’ve Got to Move It

Gravity never rests so the best time to get up and start moving is when you feel your body start to give in and slouch and you begin to find it hard to keep a comfortable position. 

Think about getting up from your chair every 30-minutes or so and do a few stretches or walk around for a few minutes. Doing this, will make you feel more refreshed and ready to start working again or to get on with your day.

Also, don’t underestimate the benefits of exercise. Try to stay as active as possible and ease yourself into exercising regularly.

For more tips on how to put an end to back pain and stiffness – without taking painkillers, without risking surgery, Click here to download a free copy of Dr. Garda’s popular back pain report

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Sciatica is a problem that many of our patients at Backbone Wellness suffer with, but how do you know when your sciatic pain is improving?

For many, the pain of sciatica can possibly be the worst pain they’ve ever felt.

And when sciatica is at its worst, it can feel like nothing can ever help…

So, when you’re going through it, the hope of your sciatic pain getting better can be your greatest wish.

What Is Sciatica?

Nerves don’t like to be touched, so when something is pressing on your sciatic nerve – that causes the pain of sciatica.  

Sciatic pain from that irritated nerve is most often felt from the glutes, down the back of the leg, and sometimes all the way down to your feet (and sometimes even into your toes!).  

What Causes Sciatica?

The most common cause of sciatica is a slipped disc. A disc putting even a little pressure on your sciatic nerve can cause you to feel a tremendous amount of pain.   

There are certain factors that raise your risk of developing sciatica. The most common factors for developing sciatica include:

How Can I help to Ease My Sciatic Pain?

Here’s the problem, unlike so many other times in our lives – resting just doesn’t seem to do the trick. When you’re suffering with sciatic pain and quit moving, not only does the disc stay slipped, but the muscles of your core and lower back become weaker with disuse, providing less support (studies have found that coma patients who are unable to move at all, quickly lose an alarming amount of muscle).  

So, let’s think about sitting less. Now, I know what you’re going to say… ‘sitting doesn’t make it worse’, but we have found that in many cases, patients will sit in a modified or slouched way to avoid their pain.

This uncomfortable-looking posture can contribute to making your pain last longer, and posture distortions can continue even after the original back trouble has gone.  

Keep Walking

Doing anything you can to keep yourself moving is our highest recommendation. As soon as you can, and as easy as necessary – anything that gets you moving helps. 

Easy and gentle walking can do wonders for people suffering with sciatica because it releases of pain-reducing endorphins and reduces inflammation.  

Walking is often overlooked but let me assure you it’s one of the best ways to get moving, and becoming healthier, while only costing you the price of a pair of shoes. 

Heat followed by Ice

Using heat followed by ice therapy, can provide relief from sciatica. Heat brings blood flow to the affected area, easing painful muscle spasms. This is followed by ice, which reduces inflammation to the surrounding tissues.  

Stretch It Out!

Every day, wake up and even before getting out of bed, do some light stretching. Doing something small to help yourself to stay active is a great way to keep yourself from getting more and more stiff.

Becoming more immobile and losing flexibility in your spine and core increases your likelihood of suffering from things like sciatica and other life-changing pains.  

We’ve added a video of Dr. Garda’s top tips to relieve back pain!

Is My Sciatica Improving?

Determining if sciatica is getting better is pretty straightforward.

Though overall pain is a good indication of healing, even more important is the actual location and movement of the pain.

Is your pain ‘retreating or going’ is what to look for.

What that means is, if the pain is in your glute today and down the back of your leg the next, your sciatica has more than likely got worse and it’s not improving.

And, if the pain is ‘leaving’, or moving up from where it was before, then that is a good indicator that the sciatica is improving.

It is also important to note - for most people, sciatic pain usually lasts between 2-6 weeks with acute pain lasting around 1-2 weeks.

Does It Get Worse Before it Gets Better?

Yes, your sciatic pain can get worse before it gets better – but we have seen, hundreds of times over the years, it can get better.

Good daily habits, healthy movement (and of course, chiropractic care) can help. It might be painful at first but if you persist, your body does have the ability to be healed.

Would You Like To See A Chiropractor For Free?

We realize some people want more than just some free health tips… That’s why we offer expert advice – for FREE, in under 30 minutes.  

Here are just a few of the things you will learn in one of our free discovery sessions:    

  1. What is the underlying cause of your back pain? (Hopefully nothing too serious!)   
  2. Roughly, how long will it take to fix my problem?   
  3. What to do to help – which doesn’t include painkillers, resting or surgery etc.   
  4. What other, natural, drug-free methods are there to speed up recovery alongside treatment?   

Our discovery sessions are great for anyone that may be “unsure” if a chiropractor is right for them, and they give you the opportunity to ask questions and see for yourself if we can help you.  

If you would like one of our limited discovery sessions –

please give us a call at 513 891-2111, and mention this blog post to see a chiropractor for free. 

Or follow this link:

https://go.oncehub.com/FreeDiscoverySessionwithDrGarda

We’re Here To Help… 

If you’re in pain and would like to talk to us about getting some help, some specialist advice, or if you are looking for a diagnosis, remember we are always here to help you…. and we’re offering you the chance to have your first session with a chiropractor for FREE (with a discovery visit).  

If you would like to get one of our limited discovery visits slots, please click here or CALL us at 513 891-2111.

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What does having a “Strong Core” mean? 🤔

What people don’t know is…

pretty much everybody’s low back and quads are too tight and tense 💪 while their hamstrings and abs are too loose and weak. 🤨

This imbalance can lead to back pain and mobility problems.

Sound familiar?

So, how do we balance these moving pieces to have a spine that is healthy and pain free? 🙋

Balancing core strength and movement starts with the right strengthening and stretching exercises and making them a habit.

Feel free to reach out to us or follow this link:

www.painfree.vip

For our FREE Special Report: 9 Quick and Easy Fixes to Ease Back Pain. 😇

💙 We’re here to help!

Backbone Wellness Institute, 9879 Montgomery Road, Cincinnati, OH, (513) 891-2111

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When I was 9 years old (2 years before my paper route 🗞️ would make me flush with cash) Dad sent me to the store. 🏪

When I got home, he asked me for the change except there was one problem. 😐

I spent the rest of it on comic books. Whoops! 🤭

So, I don’t know why they can’t pull off a good Fantastic Four movie 🎥 but, I do know there are 4 essentials of life.

And, that when these 4 life essentials are maintained, they will maximize 🏆 your health potential.

Hint, it’s the same four things we need in order to be alive.

Food 🍔

Water 🌊

and Oxygen 🏃‍♀️

How long can we live without Food? 4 to 8 Weeks? 📅

How long can we live without Water? Maybe 3 days? 🌅

How long can we live without Oxygen? 5 minutes? ⏱️

Ok, so how long can we live without a nerve impulse? 🔌

Good question! It’s kind of the definition of life 🧬 isn’t it?

I’m Dr. Clinton Garda and I believe in thinking 🤔 differently about healthcare.

I believe that God intended for you to be vibrant 💖 and Pain-free and that you, achieving success, health and happiness begins with your health. ☺️

💙 We're here to help!

Backbone Wellness Institute, 9879 Montgomery Road, Cincinnati, OH, (513) 891-2111

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Where does health come from, anyway? 🤷

Can it be found in a pill 💊 or at the end of a scalpel?

Let’s consider for a moment… if I move my hand ✋ what controls that?

Any guesses?

My brain 🧠 of course!

But it doesn’t do it by satellite 🛰️ it does it by cable! 🔌

My brain 🖥️ generates life and energy and transmits it through my brainstem, down my spinal cord to my peripheral nervous system.

And, my nervous system directly and indirectly controls and coordinates 🚦 the function of every cell, tissue, and organ of my body.

In order to be healthy, does it make sense that pathway should be clear?

I agree! 👍

I’m Dr. Clinton Garda and I believe in thinking 🤔 differently about healthcare.

I believe that God intended for you to be vibrant 💖 and Pain-free and that you, achieving success, health and happiness begins with your health. ☺️

💙 We're here to help!

Backbone Wellness Institute, 9879 Montgomery Road, Cincinnati, OH, (513) 891-2111

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Back pain ⚡ can affect every aspect of life.

Sleeping 💤 working, exercising 🏃‍♀️… any normal activity can be affected.

But, when Sciatica starts radiating down your backside and leg, it can feel like holy water on Dracula 🧛‍♂️ and can have a real impact on quality of life.

Spinal discs are like a jelly donut 🍩 and if the jelly leaks out, and compresses the sciatic nerve exiting the spine, that’s Sciatica.

Sitting 🪑 lifting 🏋️‍♂️ or even sneezing 🤧 can make it worse because that can increase the pressure on the disc.

The good news?

Sciatica Can Get Better. 🙋‍♂️

Because we focus is on finding 🔎 the exact cause of the sciatica.

I’m a real spine geek so, we use our technology 👨‍💻  to build a functional picture and helps us find problems that could have been missed in the past.

I’m Dr. Clinton Garda and I believe in thinking 🤔 differently about healthcare.

I believe that God intended for you to be vibrant 💖 and Pain-free and that you, achieving success, health and happiness begins with your health. ☺️

💙 We're here to help!

Backbone Wellness Institute, 9879 Montgomery Road, Cincinnati, OH, (513) 891-2111

#backbonecincy #cincyrefined #cincygram #cincyusa #cincinnati #exploreohio #ohioexplored #madeinohio #ohiomade #ohiogram #thingstodoincincinnati #cincyexperience #cincycreatives #cincyigers #365cincinnati #cincinnatimagazine #chiropractor #chiropractorcincinnati #chiropractormontgomery #chiroropractorblueash #montgomery #blueash #chiropractornearme #bestchiropractor #caraccident #whiplash #backpain #backpainrelief #naturalhealing #naturalhealth

So, if I were to cut 🔪 my arm, what happens?

It would heal 🩹 in a week or two.

What happens if I cut a nerve? 🤔

It might never come back, so Mother Nature 🌬️ is really smart, like Jeopardy smart.

Our central nervous system, our brain 🧠 and spinal cord are totally encased in bone for protection.

Now, the bones 🦴 of our spine are moveable, so we can bend and move and stretch.

And sometimes, because of traumas 🤕 (accident, slip and fall etc.) or microtraumas (repetitive stress injury) these bones can fall into less than ideal movement patterns.

Which can affect the nerves.

Did you know that studies have shown that pressure the equivalent to the weight of a dime 🪙 on a nerve can affect the function of that nerve by 60%?

If only there were a profession that specialized in that sort of thing! 😎

I’m Dr. Clinton Garda and I believe in thinking 🤔 differently about healthcare.

I believe that God intended for you to be vibrant 💖 and Pain-free and that you, achieving success, health and happiness begins with your health. ☺️

💙 We're here to help!

Backbone Wellness Institute, 9879 Montgomery Road, Cincinnati, OH, (513) 891-2111

#backbonecincy #cincyrefined #cincygram #cincyusa #cincinnati #exploreohio #ohioexplored #madeinohio #ohiomade #ohiogram #thingstodoincincinnati #cincyexperience #cincycreatives #cincyigers #365cincinnati #cincinnatimagazine #chiropractor #chiropractorcincinnati #chiropractormontgomery #chiroropractorblueash #montgomery #blueash #chiropractornearme #bestchiropractor #caraccident #whiplash #backpain #backpainrelief #naturalhealing #naturalhealth

I saw a book 📖 for sale titled “Solve 50% of all of Your Problems”

So, I bought 2! 🤣

Anyway… the problem with problems is they usually go on silently 🤫 at first.

Just like driving a car 🚗 without changing the oil, at first everything is fine.

 Eventually the check engine light 🚨 comes on.

What if I just covered that up with a piece of tape. 🤷‍♀️

The problem becomes more of a problem, until one day…

The engine ⚙️ seizes.

Now I have a crisis 🆘 and in order to solve my crisis, I go to Kings Auto Mall and get a brand-new engine installed.

What I should do now, is the same thing I should have been doing all along, right ⁉️

Maintenance. 😎

I need to maintain 🧑‍🔧 the health of my car engine.

And my marriage. ⚭

And my heart health. 💓

And my Spine. 🦸‍♂️

Anything I use and value needs to be maintained on a regular basis to keep it tip top. 🥇

Does that make sense? 👍

I’m Dr. Clinton Garda and I believe in thinking 🤔 differently about healthcare.

I believe that God intended for you to be vibrant 💖 and Pain-free and that you, achieving success, health and happiness begins with your health. ☺️

💙 We're here to help!

Backbone Wellness Institute, 9879 Montgomery Road, Cincinnati, OH, (513) 891-2111

#backbonecincy #cincyrefined #cincygram #cincyusa #cincinnati #exploreohio #ohioexplored #madeinohio #ohiomade #ohiogram #thingstodoincincinnati #cincyexperience #cincycreatives #cincyigers #365cincinnati #cincinnatimagazine #chiropractor #chiropractorcincinnati #chiropractormontgomery #chiroropractorblueash #montgomery #blueash #chiropractornearme #bestchiropractor #caraccident #whiplash #backpain #backpainrelief #naturalhealing #naturalhealth

The gods 🔱 of ancient Greece 🏛️ were believed to be cruel and jealous, so in that context, their punishment of Prometheus makes sense.

For the crime of stealing fire 🔱 and giving it to humanity, he was chained on top of a mountain where every day and eagle 🦅 would eat his liver and every day it grew back.

In fact, Alexander, 10,000 miles from home believed he found that very mountain ⛰️ while crossing the Hindu Kush.

Now as mere mortals 🙋 we lack the power to become whole again after being torn asunder.

And all too often people will find that they will continue to have pain ⚡ after a spinal surgery.

Failed Back Surgery Syndrome is estimated to occur in 20% - 40% of all spinal surgeries, with that likelihood increasing with multiple surgeries. ☹️

More specifically when it comes to spinal fusions, studies have shown that fewer than half of all spinal fusions are successful, with up to 94% of people still having back pain after surgery.

That’s why, as imperfect clay, we encourage you to investigate 🕵️ less invasive solutions before committing to more invasive.

I’m Dr. Clinton Garda and I believe in thinking 🤔 differently about healthcare.

I believe that God intended for you to be vibrant 💖 and Pain-free and that you, achieving success, health and happiness begins with your health. ☺️

💙 We're here to help!

Backbone Wellness Institute, 9879 Montgomery Road, Cincinnati, OH, (513) 891-2111

#backbonecincy #cincyrefined #cincygram #cincyusa #cincinnati #exploreohio #ohioexplored #madeinohio #ohiomade #ohiogram #thingstodoincincinnati #cincyexperience #cincycreatives #cincyigers #365cincinnati #cincinnatimagazine #chiropractor #chiropractorcincinnati #chiropractormontgomery #chiroropractorblueash #montgomery #blueash #chiropractornearme #bestchiropractor #caraccident #whiplash #backpain #backpainrelief #naturalhealing #naturalhealth

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