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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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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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

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Apparently, a vampire 🧛‍♂️ can’t enter your home without an invitation.

But I’m not worried make believe vampires.

I do, however worry ☹️ about the real-life vampires of repetitive stress injury, that literally drain people of their health and vitality.

I worry about people standing on concrete 🧑‍🏭 for eight hours a day, leading to back pain and sciatica.

I worry about  Americans sitting for 40-50 hours per week at a desk, leading to neck pain, shoulder pain, headache , and deconditioning.

I worry about tradesmen 👨‍🔧 wearing out their hands, and backs, day in and day out.

The good news is you can fight the vampires of chronic movement patterns leading to chronic pain issues.  

💙 We're here to help!

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. ☺️

If you have any questions, or have any current pain issues, or message us!

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 used to think I was a hot shot 🔥 but it got me too.

Right now, at this moment over 540 million human beings 👫 are suffering from low back pain.

It’s the number one cause of disability in the world.

And, disability from chronic back pain has risen more than 50 percent 📈 since 1990 with a third of patients having a repeat episode within a year.

The problem is, research is now reporting that back pain is often treated improperly. ☹️

As it stands, low back pain leads to 2.6 million emergency room visits each year where many patients are told to take time off from work, and are often referred for expensive imaging, followed by prescribed painkillers (prescribed in 60% of such cases), and surgery.

In contrast, evidence from around the world suggests that for low back pain, the first step should be education, urging patients to stay active, and that low back pain cases respond to simple manual therapies. 

💙 We're here to help!

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. ☺️

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 backbonecincy,

Your core is the groups of muscles 💪 that provide stability to the abdomen, lower back, and the deep muscles that surround and support the spine.

All of these muscles coordinate the movement 🏃💨 of your entire body.

Best case scenario, your core and low back work together in a balance ⚖️ of strength and flexibility.

But, a lack of flexibility or strength in your core can contribute to low back pain. 👿

And everything you do in your daily life is easier 😀 if you have a strong and flexible core because

It's the centerpiece of all of your body’s movement.

There are a million ways to work your core. So how can you decide 🧐 what's best?

Just ask us!

We are happy 👍 to provide you with some of our favorite core strengthening exercises to fit your activity level and health goals

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. ☺️

If you have any questions, or have any current pain issues, comment below or message us!

💙 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

Limited mobility 🐢 and lower back movement restrictions can lead to future pain issues and injuries. 🤕

Bending forward and back (flexion/extension), side bending (lateral bend), and turning side to side (rotation) 🏌️ are the three movements that make up a full range of motion.



As they say, use it, or lose it. 🙋

Neglecting the lower back and not actively improving and maintaining a full range of motion can cause restrictions 🚫 deconditioning and increase the chance of injury.

The care given in our practice is specifically designed 👨‍🔬to address both aspects of improving your range of motion, segmental, and global.

That means our treatments address the specific spinal joints that are "stuck" or restricted. 😎

This begins the process of improving your spinal motion which often provides quick 🐇 relief from pain.

The next steps are to improve overall, or global 🌎 range of motion.

This is where we may recommend at-home stretches, specific exercise, or even periodic adjustments to help progress continue for a pain-free future. 🔮

Our practice is focused on helping to decrease pain, improve mobility, and to live a happier 👪 healthier life.

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

I believe that you, achieving success, health and happiness in your life begins with your health.

If you have questions about chiropractic, let us know!  

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

Limited mobility 🐢 and lower back movement restrictions can lead to future pain issues and injuries. 🤕

Bending forward and back (flexion/extension), side bending (lateral bend), and turning side to side (rotation) 🏌️ are the three movements that make up a full range of motion.

As they say, use it, or lose it. 🙋

Neglecting the lower back and not actively improving and maintaining a full range of motion can cause restrictions 🚫 deconditioning and increase the chance of injury.

The care given in our practice is specifically designed 👨‍🔬to address both aspects of improving your range of motion, segmental, and global.

That means our treatments address the specific spinal joints that are "stuck" or restricted. 😎

This begins the process of improving your spinal motion which often provides quick 🐇 relief from pain.

The next steps are to improve overall, or global 🌎 range of motion.

This is where we may recommend at-home stretches, specific exercise, or even periodic adjustments to help progress continue for a pain-free future. 🔮

Our practice is focused on helping to decrease pain, improve mobility, and to live a happier 👪 healthier life.

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

I believe that you, achieving success, health and happiness in your life begins with your health.

If you have questions about chiropractic, comment below or message us!

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

Looking at injury history, our movement patterns, and the daily habits we (or don't do) each day can play a huge role in either increasing 📈 or decreasing risk of an aching back.

While most of us try to remember to use proper posture when lifting 🏋️‍♀‍ heavy items, did you know the risks associated with sitting?

Researchers have recently discovered that long periods of sitting 🪑 may be as harmful as smoking. 🚭

Extended periods of sitting increase your risk of back pain by de-conditioning the muscles 💪 supporting your spine as well as contributing to an increase in blood pressure, and abnormal cholesterol levels.

If your job requires you to be at a computer 👨‍💻 all day, you can take positive steps towards better health.

Standing up every 30 minutes, stretching 🧘 at lunch, and having a comfortable lumbar support are all ways to increase your energy level while decreasing the likelihood of experiencing back pain.

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

I believe that you, achieving success, health and happiness in your life begins with your health.

If you have questions about chiropractic, comment below or message us!

💙 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

90% of everyone will have back pain at some point in their life

But with sciatica ⚡ you'll know something is different right away.



Pain starts in your back, down to your glutes, and shooting your leg 🦵 is a classic sign of sciatica.

The shooting pain down your leg is caused by compression on one of your nerves exiting your spine.


Pain, numbness, or weakness in the legs can be scary, but the good news 😇 is top research publications have shown that people struggling with sciatica can get fantastic results with chiropractic care.

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


I believe that you, achieving success, health and happiness in your life begins with your health.


If you have questions about chiropractic, message us!


💙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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What’s Included

  • A Doctor's Consultation
  • Complete Exam & Evaluation
  • X-Rays (As Required)
  • A Way Forward To Fix The Problem

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