January 2016 – Happy New Year

January 2016 – Happy New Year

The celebration of New Years is an exciting time; it is a chance to reflect back on the previous year’s accomplishments, plan for the future, and for many it is the perfect time to “wipe the slate clean” and begin with a fresh set of healthier habits. There is perhaps no better time to make a fresh start than after the holiday season which for many – aside from being a time of joy and celebration – is a time of indulgence. If you’ve noticed flare ups of old injuries, back pain and digestive issues creeping in, you are not alone! The over-indulgence of sugar, processed foods and alcohol causes the body MAJOR inflammation!


As you set your goals and plans for 2016, remember that you will be empowered or limited by how well you take care of yourself in the pursuit of those goals. Here are 5 ways to take care of yourself this year, and as a result – increase your chances of success.


1. ADD MOVEMENET – adding just a 15 -20 minute walk to your daily routine can produce wonderful benefits. On your busiest days, carve out this small amount of time to clear your head and get your heart rate up, leaving you feeling refreshed for the rest of the day. Adding a new work out routine (and sticking to it for more than the classic New Years month). Try something new! Yoga is a great way of stretching and strengthening the soft tissues of your body as well as a excellent way to relieve build up stress.


2. CLEAN OUT THE CUPBOARDS – clear out the holiday cookies, snacks and temptations from the kitchen pantry. Instead, stock your fridge and cupboards with healthy snacks you can grab on the go. Also, meal planning ahead of time reduces the risk of having to grab something unhealthy for meals.


3. DRINK MORE WATER – 75% of Americans are chronically dehydrated. Dehydration is the cause of a host of health issues and in fact decreases your ability to heal properly. Your body is roughly 80% water, so drinking eight 8-ounce glasses, which equals about 2 liters or a half gallon (it is called the 8×8 rule which makes it easier to remember).


4. EAT MORE GREENS – Winter vegetables are a quick and easy way to increase your nutrient intake. Supporting your body with foods that are rich in nutrients and antioxidants will boost your immune system’s ability to fight winter illnesses, such as the cold and flu.


5. REGULAR CHIROPRACTIC ADJUSTMENTS – regular chiropractic adjustments boost immune system and central nervous system function by removing interference in the body that is preventing these systems from performing at their best. If you battle cold and flu season each winter, consider regular chiropractic adjustments to help stop the cycle of wintertime sickness before it starts.


If you have a particular question that wasn’t directly answered or you are ready to schedule an appointment, don’t hesitate to call the office at (716) 335-9711.

Pelvic Floor Physical Therapy

By S21 GMB • October 20, 2025
The Importance of Pelvic Floor Physical Therapy

Cubital Tunnel Syndrome: When Your Funny Bone Isn’t So Funny

By S21 GMB • October 13, 2025
We’ve all hit our “funny bone” before — that zinger of tingling pain shooting down your arm that you shake out. But when that sensation starts happening without bumping your elbow, it might not be so funny anymore. You could be dealing with something called Cubital Tunnel Syndrome — a condition that gives your ulnar nerve a bit too much attention for comfort.  Let’s break down what’s going on inside that elbow of yours, what causes this pesky problem, how to treat it, and what you can do to keep your funny bone feeling more “fun” than “numb.”

Sleeping Positions: Protecting Your Spine While You Snooze

By Solution21 Team • October 6, 2025
We all know that a good night’s sleep can make or break your day. But what many people don’t realize is that the position you sleep in plays a huge role in how rested—and pain-free—you feel when you wake up. The way you lie in bed can either support your spine and muscles or set you up for stiffness, discomfort, and even long-term issues. As chiropractors and massage therapists, we see the effects of poor sleep posture every day. The good news? With a few simple tweaks, you can protect your spine, reduce strain, and get the most out of your nightly rest. In this post, we’ll break down the best ways to sleep on your back and side, why stomach sleeping isn’t your spine’s best friend, and how the right pillow can make all the difference. 

10 Things You Didn’t Know About Inflammation

By Jun Sanchez • September 29, 2025
(And Why It’s Not Always the Villain)

Tendinitis vs. Tendinosis: What’s the Difference?

By Jun Sanchez • September 22, 2025
If you’ve ever had nagging elbow pain after a long weekend of yard work, or your Achilles tendon screaming at you after ramping up your mileage too quickly, you may have heard the term “tendinitis” tossed around. It’s the go-to explanation for tendon pain—but here’s the plot twist: not all tendon pain is actually tendinitis. Sometimes, it’s tendinosis. While the names sound almost identical, these conditions are very different. Understanding which one you’re dealing with is key to proper treatment, preventing reinjury, and speeding up recovery. Let’s break it down in a way that makes sense (no medical degree required). 

Game Day Gains: Staying Active and Healthy While Cheering on the Bills

By S21 GMB • September 15, 2025
The start of the Buffalo Bills football season is one of the best times of the year in Western New York. Whether you’re in the stands at Highmark Stadium or packed into a living room with family and friends, there’s nothing quite like the energy of game day. But let’s be honest—football watching usually comes with hours of sitting, bottomless snacks, and more than a few high-calorie treats. Here’s the good news: you don’t have to sacrifice your health to enjoy the game. With a few smart tweaks, you can cheer on Josh Allen and the team while also supporting your own body. Below are fun, evidence-based tips for staying active and healthy all football season long.

The Activator: Small Tool, Big Results in Chiropractic Care

By Design Team • September 8, 2025
When most people picture a chiropractic adjustment, they imagine a manual adjustment—the quick, precise movement of a chiropractor’s hands creating that signature “pop.” But there’s another technique that’s just as effective, and in many cases, even more comfortable for patients: the Activator. This method uses a small handheld tool called the Activator Adjusting Instrument to deliver safe, gentle, and targeted adjustments. While it might look simple, this little spring-loaded device packs a powerful punch when it comes to improving spinal health and reducing pain. In this post, we’ll break down what the Activator is, why chiropractors use it, how it works, and who can benefit most from this technique.

6 Things You Didn’t Know About Kyphosis

By S21 GMB • September 1, 2025
When you hear the word kyphosis , you might picture someone hunched over with poor posture. But this spinal condition is a lot more interesting—and more common—than most people realize. Kyphosis happens when there’s an exaggerated forward rounding of the upper back. While a little rounding is normal, too much can cause pain, stiffness, and even affect breathing in severe cases. The good news? With the right awareness and care, many people can manage it effectively. Here are six things you may not have known about kyphosis: 

Visceral Massage: Supporting the Body from the Inside Out

By Jun Sanchez • August 25, 2025
When most people think about massage, they picture sore shoulders, tight hamstrings, or a knot in the middle of their back. But did you know massage can also target areas inside the body? We’re not talking about bones or muscles this time—we’re talking about your organs. Visceral massage, sometimes called visceral manipulation, is a specialized form of therapy that focuses on releasing restrictions around the organs in your abdomen and chest. This technique may sound a little different than what you’re used to, but it has been shown to help with everything from digestion to chronic pain. Let’s break down what visceral massage is, why it works, and who may benefit. 

Rotator Cuff Syndrome: What It Is, How to Treat It, and How to Keep It From Coming Back

By S21 GMB • August 18, 2025
“Oh, I could have played D1 baseball if I hadn’t torn my rotator cuff in high school.” Right. We’ve all heard this line — sometimes from former athletes, sometimes from the guy at the office who played two years of JV. But what is your rotator cuff? Is a tear really that serious? And is every shoulder ache a career-ending injury? Let’s dig into what’s really going on with this important group of muscles and what you can do to keep them in top form. 
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