Mechanotherapy: How Chiropractic and Massage Techniques Promote Healing

Athletes of all levels are always searching for ways to optimize their performance, recover faster, and prevent injuries. While strength training, nutrition, and conditioning are all essential, one often-overlooked tool in an athlete’s arsenal is chiropractic care. Whether you’re a weekend warrior, a high school competitor, or a professional athlete, chiropractic adjustments can play a vital role in keeping your body functioning at its best. How Chiropractic Care Supports Athletic Performance Chiropractic care isn’t just about relieving back pain—it’s about optimizing movement, reducing strain on the body, and improving function. Here are some key ways it benefits athletes: Enhanced Mobility and Flexibility – Regular chiropractic adjustments help maintain proper joint function, reducing stiffness and allowing for greater range of motion. This is particularly beneficial for sports that require dynamic movements, such as running, swimming, or gymnastics. Injury Prevention – Misalignments in the spine and joints can lead to compensatory movement patterns, increasing the risk of strains, sprains, and overuse injuries. Chiropractic care ensures proper alignment, reducing undue stress on muscles and joints. Faster Recovery – Chiropractic adjustments promote circulation, reduce inflammation, and improve nerve function, helping athletes recover more efficiently from training sessions and competition. Common Athletic Injuries Chiropractic Can Help With Many athletes experience common injuries that can be addressed with chiropractic care, including: Tendonitis – Overuse injuries like Achilles or patellar tendonitis can be alleviated through chiropractic adjustments and soft tissue therapies. Muscle Strains – Tight, overworked muscles can benefit from chiropractic treatments that help restore proper movement and reduce strain. Plantar Fasciitis – Foot and ankle alignment issues can contribute to this painful condition, and chiropractic care can aid in proper biomechanics. Concussions and Headaches – Athletes in contact sports may benefit from chiropractic care to support neck and spinal alignment, which can reduce post-concussion symptoms. Chiropractic Care as Part of a Training Program Professional sports teams have long recognized the value of chiropractic care. Many elite athletes, from football players to Olympic sprinters, incorporate chiropractic adjustments into their training regimens. Here’s how you can, too: Pre-Event Adjustments – Visiting a chiropractor before competition can help ensure optimal movement and alignment, reducing injury risk. Post-Event Recovery – Chiropractic care after strenuous activity helps with muscle recovery, reducing soreness and inflammation. Ongoing Maintenance – Regular adjustments keep the body in top shape, addressing small issues before they become major problems. Athletes Who Swear by Chiropractic Care Many famous athletes attribute part of their success to chiropractic care. Icons like Michael Jordan, Tom Brady, and Usain Bolt have all praised its benefits. Even entire teams, including many in the NFL and NBA, employ chiropractors to keep their players at the top of their game. Getting Started with Chiropractic Care for Sports Performance If you’re an athlete looking to incorporate chiropractic care into your training, it’s essential to work with a chiropractor who understands sports-related injuries and biomechanics. At Peak Performance, we specialize in helping athletes stay in peak condition. Whether you’re looking to recover from an injury or take your performance to the next level, chiropractic care can be a game-changer.  Want to see how chiropractic care can enhance your performance? Book an appointment with one of our experienced chiropractors today! Bethany Wolcott D’Youville Chiropractic ‘26

When it comes to staying active, preventing injuries, and even maintaining daily comfort, mobility is one of the most important factors to consider. While we often focus on strength or endurance, mobility is just as crucial to help us move freely, maintain proper posture, and reduce the risk of strain and injury. But what exactly is mobility, and how can we improve it? What Is Mobility? In simple terms, mobility refers to the ability to move a joint through its full range of motion. Unlike flexibility, which typically focuses on the lengthening of muscles, mobility is a more dynamic concept. It involves the muscles, joints, tendons, and ligaments working together to allow for smooth, controlled movements. Good mobility means you can move freely without stiffness or pain, and it’s essential for everything from lifting groceries to running a marathon. Why Is Mobility Important? The benefits of maintaining good mobility extend far beyond the gym. Here are a few reasons why mobility is crucial: 1. Improved Movement Efficiency When your joints and muscles are mobile, your body can move more efficiently. This efficiency can improve your performance in everyday activities and athletic endeavors. Whether you’re reaching for a shelf, running, or lifting a weight, the more mobility you have, the better your body can perform those movements. 2. Injury Prevention A lack of mobility can contribute to improper movement patterns. For example, tight hips or shoulders can force the body to compensate in other ways, leading to strain or injury. Regular mobility work helps keep muscles and joints functioning optimally, reducing the risk of overuse injuries, sprains, strains, or more serious joint issues. 3. Better Posture and Alignment Many people suffer from poor posture, especially with all the time we spend sitting at desks or staring at screens. Poor posture often stems from tight or immobile muscles. For example, tight hip flexors can contribute to an anterior pelvic tilt, and stiff thoracic spine can lead to rounded shoulders. Working on mobility can help you stand taller, sit more comfortably, and avoid muscle imbalances that affect your posture. 4. Decreased Pain Restricted movement often leads to discomfort. Whether it’s a stiff neck, aching lower back, or tight shoulders, mobility exercises can help relieve pain. When you improve your joint range of motion and muscle elasticity, you're more likely to experience fewer aches and pains, allowing for a higher quality of life. 5. Better Mental Well-being Not only does mobility improve your physical health, but it can also positively affect your mental well-being. When you feel more mobile and less restricted, you’re able to enjoy activities more fully, whether it's a walk in the park or a workout session. Mobility work can also reduce stress, providing you with a sense of relaxation and accomplishment after a stretch or release session. How to Improve Mobility Improving mobility involves regular practice of stretching, strengthening, and even relaxing techniques. Here’s how you can work on your mobility: 1. Dynamic Stretching Dynamic stretches are movements that help warm up the body and increase joint mobility. They involve movement through a range of motion, rather than holding a stretch. Examples include leg swings, arm circles, and hip rotations. These exercises activate the muscles and joints, preparing them for more intense movement and helping to improve flexibility and range of motion. 2. Foam Rolling Foam rolling is a form of self-myofascial release (SMR), a technique that helps break down tight muscle tissue and fascia. Rolling out muscles like your calves, quads, hamstrings, and back can help reduce tension, improve circulation, and increase the flexibility of your muscles and joints. It’s an excellent way to improve mobility by targeting the areas of your body that may be tight and restricted. 3. Yoga Yoga is a fantastic way to improve mobility, as it focuses on stretching, breathing, and controlled movement. Many yoga poses, such as downward dog, cat-cow, and lunges, can help enhance your joint flexibility and overall mobility. Plus, yoga can help release tension in your muscles, allowing for better posture and movement patterns. 4. Strengthening Exercises Strengthening the muscles that support your joints is just as important as stretching them. When your muscles are strong and stable, they help keep your joints in proper alignment, which improves your overall range of motion. Incorporating exercises like squats, lunges, planks, and deadlifts can help build the strength needed to maintain good mobility. 5. Joint Mobilization Techniques Joint mobilization is a hands-on technique used by physical therapists and chiropractors to help improve joint movement. Chiropractors, for example, use adjustments to target stiff joints and restore mobility. If you’re experiencing limited range of motion in your spine, shoulders, or hips, seeking out our chiropractors to help you regain that mobility. 6. Focus on Mobility in Your Warm-ups Many people overlook the importance of warming up before exercising. A proper warm-up can help activate your muscles, increase blood flow to your joints, and prepare your body for the demands of your workout. A good warm-up should include mobility exercises that target the areas you plan to use in your workout, whether that’s your hips, shoulders, or ankles. 7. Take Breaks from Sitting Sitting for prolonged periods can severely limit mobility, particularly in the hips and lower back. To combat this, make it a habit to stand up, stretch, and walk around every 30 minutes or so. Small breaks throughout the day can help keep your joints from stiffening up and improve your overall mobility. Join Dr. Sarah Novotny for a Master of Mobility Class! If you're looking to improve your mobility in a fun and interactive way, we have just the event for you! Dr. Sarah Novotny will be hosting a Master of Mobility class at our Hamburg location on Saturday, May 31st from 7:30 am to 8:15 am. This free event will provide you with hands-on techniques and exercises to improve your range of motion, flexibility, and overall movement. Important details: Date & Time: Saturday, May 31st from 7:30 am to 8:15 am Location: Peak Performance in Hamburg Cost: Free (but registration is required) What to bring: A yoga mat and water Weather: The class will be held outdoors, weather permitting This is a great opportunity to learn valuable mobility exercises directly from Dr. Novotny. To reserve your spot, please call our office to register. Don’t miss out on this fantastic event to enhance your mobility and feel your best! Final Thoughts Whether you're an athlete, a weekend warrior, or just someone looking to move more comfortably in your daily life, mobility is a crucial factor in staying active and injury-free. By incorporating mobility exercises, stretching, strengthening, and joint mobilization into your routine, you can keep your body in motion and feel better every day. Remember, your mobility is in your hands — or rather, your joints! Make sure to mark your calendar for Dr. Novotny’s Master of Mobility class, and take the first step towards improving your movement today! Bethany Wolcott D’Youville Chiropractic ‘26

Ah, Buffalo weather—one day, you’re bundled up like you’re trekking through the Arctic, and the next, you’re debating if it’s too early to break out the shorts. While this meteorological rollercoaster keeps things interesting, it’s also a prime culprit for sinus issues. If your head feels like it’s stuffed with cotton, your face is aching, and you can’t seem to stop sneezing, you’re not alone. Let’s dive into why these rapid temperature swings wreak havoc on your sinuses and what you can do to breathe easier. Why Do Temperature Swings Mess With Our Sinuses? Your sinuses are air-filled cavities in your skull that produce mucus to keep your nasal passages moist and protect against irritants like dust, allergens, and bacteria. But when temperatures jump from freezing to balmy in a matter of hours, your sinuses don’t always adjust smoothly. Here’s why: Barometric Pressure Changes: Shifts in atmospheric pressure can cause sinus cavities to expand and contract, leading to congestion and pain. Increased Mucus Production: Cold air dries out nasal passages, prompting your body to produce more mucus, which can lead to blockages and sinus infections. Allergen and Pathogen Fluctuations: Warm days can bring a resurgence of mold spores and pollen, while cold snaps increase indoor time and exposure to dust and pet dander. Vasodilation & Constriction: Blood vessels in your nasal passages respond to temperature changes by expanding or contracting, sometimes triggering inflammation and congestion. Basically, your sinuses are trying to adapt to Buffalo’s mood swings, but they don’t always do it gracefully. How to Combat Sinus Issues Like a Pro While you can’t control the weather, you can take steps to keep your sinuses happy. Here’s how: 1. Stay Hydrated Dry air equals dry sinuses, which equals trouble. Drinking plenty of water helps thin out mucus and keeps your nasal passages from drying up. Herbal teas and broths are also great for hydration (bonus: steam from a hot cup of tea can give your sinuses an extra boost). 2. Use a Humidifier Buffalo winters are notoriously dry, and indoor heating only makes things worse. A humidifier adds moisture to the air, preventing your sinuses from drying out. Aim for a humidity level between 30-50% to keep things balanced. 3. Try a Nasal Rinse Saline sprays or neti pots can flush out allergens, irritants, and excess mucus. Just be sure to use distilled or previously boiled water to avoid introducing bacteria. 4. Get Moving Exercise increases circulation and can help reduce nasal congestion. Even a brisk walk can get things flowing. Just be mindful of outdoor allergens on warmer days! 5. Apply Warm Compresses A warm towel over your sinuses can help open nasal passages and relieve pressure. It’s a simple, soothing fix when sinus pain strikes. 6. Seek Chiropractic Care Wait—chiropractic care for sinus issues? Yep, you read that right. Adjustments, particularly in the upper cervical spine, can help promote proper drainage of the sinuses. Misalignments in the neck can impact nerve function and circulation, potentially leading to sinus congestion. Chiropractic care can help restore balance and improve overall function, making it easier for your body to fight off sinus-related discomfort. 7. Massage Therapy for Sinus Relief A good sinus massage can work wonders. Massage techniques targeting the face, neck, and shoulders help improve circulation, encourage lymphatic drainage, and reduce tension that might be contributing to sinus pressure. Many people find relief from gentle facial massage, especially around the cheekbones and eyebrows, where sinus cavities tend to become inflamed. Plus, it’s incredibly relaxing—who doesn’t want an excuse for a massage? 8. Support Your Immune System A strong immune system means fewer sinus infections. Load up on nutrient-rich foods like fruits, veggies, and healthy fats. Probiotics from yogurt or fermented foods can also support your gut, which plays a big role in immune health. And let’s not forget good old-fashioned rest—your body needs sleep to function at its best. 9. Avoid Common Triggers If you’re sensitive to pollen: Check air quality reports and keep windows closed on high pollen days. If you’re prone to indoor allergies: Regularly clean bedding, vacuum with a HEPA filter, and replace furnace filters frequently. If strong scents bother you: Avoid heavy perfumes, scented candles, and harsh cleaning chemicals. 10. When to See a Professional If your sinus issues are persistent, leading to frequent infections, or accompanied by severe pain or fever, it’s time to check in with a healthcare provider. While home remedies and chiropractic/massage care can help immensely, some cases require medical attention. Breathe Easier With the Right Care Buffalo’s wild weather may be unavoidable, but sinus misery doesn’t have to be. By taking proactive steps and incorporating chiropractic and massage care into your wellness routine, you can stay ahead of sinus troubles and enjoy the season—whatever temperature it decides to be today! At Peak Performance Chiropractic & Wellness, we’re here to help you find relief from sinus-related discomfort. Whether through targeted chiropractic adjustments or sinus-focused massage therapy, our team can help you breathe easier and feel your best. Schedule an appointment today and give your sinuses the support they deserve! Bethany Wolcott D’Youville Chiropractic ‘26

Thank you to all of our generous patients, family and friends that have donated to our IceCycle 2025 Team! Together, we were able to raise just under $4,000 to help Roswell Cancer Research Cancer Institute continue their incredible work, research and care towards the fight in ending cancer! Our team of 12 riders this year had a blast riding for this wonderful cause!

Your feet do a lot for you. They carry you through long work shifts, daily errands, intense workouts, and weekend adventures. But when they start hurting, even the simplest activities can feel like a struggle. The good news? You don’t have to just live with foot pain. Chiropractic care and massage therapy can help get you back on your feet—literally. Why Do My Feet Hurt? Foot pain isn’t just bad luck; it’s often the result of specific conditions or habits. Here are some common culprits: 1. Plantar Fasciitis – The Morning Foot Curse Ever step out of bed and feel like you’re walking on hot coals? That’s probably plantar fasciitis. This condition happens when the thick band of tissue running along the bottom of your foot (the plantar fascia) gets irritated or inflamed. It’s common in runners, people who stand all day, and those who wear unsupportive shoes. 2. Flat Feet – The Unsupportive Arch Enemy Some people are born with flat feet, while others develop them over time. Without a proper arch, your feet absorb more stress with every step, leading to pain in the feet, ankles, knees, and even the lower back. 3. Tight Calves – Sneaky Foot Pain Instigators Tight calf muscles pull on your Achilles tendon, which, in turn, tugs on your heel and arch. This tension can contribute to heel pain, plantar fasciitis, and even Achilles tendonitis. 4. Poor Footwear – Your Shoes Might Be the Problem High heels, flip-flops, and unsupportive sneakers may look good, but they aren’t doing your feet any favors. Ill-fitting shoes can cause bunions, hammertoes, and general foot discomfort. 5. Nerve Compression – When the Signals Get Mixed Up Sometimes, foot pain isn’t even about the foot itself. Pinched nerves in the lower back or legs can send pain shooting down into the feet. Sciatica, tarsal tunnel syndrome, and Morton’s neuroma are all conditions where nerve compression can cause tingling, numbness, or stabbing pain in the feet. How Chiropractic Care Can Help Your Feet You might think chiropractors only focus on the spine, but they can also adjust and treat foot issues. Your feet are the foundation of your body—when something’s off down there, it can throw off your entire alignment. Here’s how chiropractic care can help: 1. Foot and Ankle Adjustments Just like your spine, your foot and ankle joints can become misaligned. Chiropractors can make gentle adjustments to restore proper movement and function, reducing pain and preventing further issues. 2. Gait Analysis If your feet aren’t moving correctly, your whole body pays the price. A chiropractor can assess your gait (how you walk) to identify movement patterns that may be contributing to pain. By recognizing imbalances or misalignments, they can offer strategies to improve movement and reduce strain on your feet and lower body. 3. Addressing Nerve Issues If your foot pain is caused by nerve compression in your lower back, chiropractic adjustments can help relieve pressure on the nerves, reducing pain and improving sensation in your feet . 4. Improving Mobility and Preventing Future Pain Chiropractic care doesn’t just treat pain—it helps prevent it. By improving foot mobility, strengthening supporting muscles, and addressing underlying misalignments, you’ll be less likely to develop recurring foot problems. How Massage Therapy Can Help Your Feet If you’ve ever had a good foot massage, you know how incredible it feels. But beyond relaxation, massage therapy offers real benefits for foot pain relief. 1. Releasing Muscle Tension Tight muscles in your feet, calves, and legs can cause pain and stiffness. Massage therapy works out those knots, improving flexibility and reducing tension that contributes to foot pain. 2. Increasing Circulation Better blood flow means faster healing. Massage helps increase circulation, delivering oxygen and nutrients to sore, tired feet while flushing out waste products that can contribute to pain and inflammation. 3. Breaking Up Scar Tissue If you’ve had a foot injury in the past, scar tissue may be causing stiffness or discomfort. Deep tissue massage can help break up adhesions, restoring normal movement and function. 4. Reducing Inflammation and Swelling If your feet swell after a long day or intense activity, massage therapy can help reduce inflammation and improve lymphatic drainage, leaving your feet feeling refreshed. At-Home Tips to Keep Your Feet Happy While chiropractic care and massage therapy can work wonders, keeping your feet pain-free also requires some daily TLC. Try these at-home strategies: 1. Stretch Your Calves and Arches Stretching can relieve tension that contributes to foot pain. Try this simple move: Stand with your toes on a step and let your heels drop down for a deep calf stretch. You can also roll a lacrosse ball or frozen water bottle under your foot to massage the arch. 2. Wear Supportive Shoes Ditch the flimsy flip-flops and unsupportive sneakers. Look for shoes with proper arch support and cushioning, especially if you spend a lot of time on your feet. 3. Strengthen Your Feet Simple exercises like toe curls, heel raises, and towel scrunches can help strengthen the small muscles in your feet, improving stability and reducing pain. 4. Ice and Elevate When Needed If your feet are swollen and sore, apply ice for 15-20 minutes and elevate them to reduce inflammation. 5. Pay Attention to Posture and Movement Since foot pain can stem from issues higher up the kinetic chain (like the knees, hips, or lower back), maintaining good posture and body mechanics can make a big difference in preventing foot pain. Put Your Best Foot Forward Foot pain can be frustrating, but it doesn’t have to be a permanent problem. Chiropractic care and massage therapy offer effective, evidence-based solutions to get you back on your feet and moving comfortably again. If you’re struggling with foot pain, don’t wait until it gets worse—schedule an appointment with a chiropractor or massage therapist today and give your feet the care they deserve! Your feet carry you through life. It’s time to return the favor. Bethany Wolcott D’Youville Chiropractic ‘26

If you've ever stood up too fast and felt the world tilt around you, imagine experiencing that sensation unpredictably throughout the day. That’s what life is like for those with Benign Paroxysmal Positional Vertigo (BPPV). It’s a long name for a dizzying problem, but the good news is—it’s treatable! Whether you’re feeling like you just stepped off a carnival ride or have a loved one dealing with this disorienting condition, we’ve got you covered with the what, why, and how of BPPV, plus step-by-step guides to proven maneuvers that can help reset your balance. What is BPPV? BPPV is one of the most common causes of vertigo, a condition that makes you feel like you're spinning or your surroundings are moving around you. The “benign” part means it’s not life-threatening, and “paroxysmal” refers to its sudden onset. “Positional” tells us that it’s triggered by changes in head position—like rolling over in bed, looking up, or bending down. The culprit? Tiny calcium carbonate crystals called otoconia, which normally reside in the utricle of your inner ear, where they help detect movement. When these crystals get dislodged and float into the semicircular canals, they interfere with normal fluid movement, sending false signals to the brain and causing vertigo. Why Does BPPV Happen? BPPV can occur for a variety of reasons, including: Aging – The most common cause, as structures in the inner ear naturally degenerate over time. Head Trauma – A blow to the head can displace the crystals, leading to vertigo. Inner Ear Disorders – Conditions like labyrinthitis or Meniere’s disease can increase susceptibility. Prolonged Bed Rest – Lying flat for extended periods can contribute to crystal displacement. Idiopathic Causes – Sometimes, BPPV happens with no apparent reason (lucky you!). How to Treat BPPV The good news? BPPV is highly treatable, and most people experience significant relief with simple maneuvers designed to reposition the displaced crystals. Chiropractic care, particularly when incorporating vestibular rehabilitation, can also be incredibly beneficial in addressing balance issues and restoring proper nervous system function. Chiropractic Care for BPPV Chiropractic care takes a whole-body approach to health. By focusing on the nervous system, chiropractic adjustments can help improve proprioception (your body's ability to sense where it is in space) and ensure that your vestibular system—the part of your inner ear responsible for balance—is functioning optimally. The spine isn’t the only thing they keep in line! Step-by-Step Guide: The Semont Plus Maneuver The Semont Plus Maneuver is a newer, more effective variation of the traditional Semont maneuver. It’s quick and helps reposition the crystals in the inner ear to reduce vertigo. Start Seated – Sit on a flat surface with your legs hanging over the edge and your head turned 45 degrees toward the unaffected ear (the ear that does NOT cause vertigo). Lie Down Quickly – Keeping your head turned, rapidly lie down on the side of the affected ear (the one causing vertigo). Stay here for 30 seconds. Flip to the Other Side – In one swift motion, move to lie on the opposite side without changing the direction of your head. Your nose should now be pointing downward. Hold this position for 30 seconds. Return to Sitting – Slowly sit up and keep your head level for a few minutes. Step-by-Step Guide: The Epley Maneuver The Epley Maneuver is another well-known technique that helps reposition otoconia and alleviate vertigo. Here’s how to do it: Start Seated – Sit on a bed or flat surface with your legs extended and your head turned 45 degrees toward the affected ear. Lie Back – Quickly lie down on your back with your head still turned. Let it hang slightly off the edge of the surface. Hold for 30 seconds. Turn Your Head – Slowly turn your head 90 degrees to the opposite side (so your face is now 45 degrees toward the unaffected ear). Hold for 30 seconds. Roll Onto Your Side – Continue turning your head and body another 90 degrees until you’re lying on your side, now facing the ground. Hold for another 30 seconds. Return to Sitting – Slowly sit up and remain still for a few minutes to let your inner ear settle. These maneuvers helps move the dislodged crystals out of the semicircular canals and back where they belong. Perform either of these maneuvers 1-3 times per day until symptoms resolve. Aftercare and Prevention Once you’ve successfully repositioned the crystals, keep these tips in mind to prevent recurrence: Avoid sudden head movements for the next 24 hours. Sleep propped up with extra pillows for the first night. Be mindful of head positioning when lying down or getting up. Visit your chiropractor for regular check-ups to keep your vestibular system and nervous system functioning optimally. When to Seek Professional Help While most cases of BPPV resolve with repositioning maneuvers, some require additional treatment. Seek help if: Your symptoms persist despite performing maneuvers correctly. You experience severe nausea or vomiting. You have difficulty walking or standing. Your vertigo is accompanied by neurological symptoms like double vision, weakness, or trouble speaking. Final Thoughts BPPV may make you feel like you’re trapped in a dizzying rollercoaster ride, but relief is within reach. Whether you choose chiropractic care, at-home maneuvers, or a combination of both, the key is consistency and proper technique. If vertigo has been throwing off your game, come see us at Peak Performance in Buffalo, NY—we’ll help you regain your balance and keep your feet firmly on the ground! Bethany Wolcott D’Youville Chiropractic ‘26

Reflexology for Better Sleep

If your back could talk, it would probably beg you to work on your core. No, we’re not talking about crunching your way to six-pack abs (unless you’re into that). We mean strengthening the deep, stabilizing muscles that support your spine and keep you upright without creaking. A strong core is like a built-in back brace, offering support, improving posture, and reducing the risk of those all-too-familiar aches and pains. So, let’s talk about why core strength is essential, how it helps prevent back pain, and, most importantly, what you can do to fire up those muscles without breaking a sweat—okay, maybe a little sweat. Why Core Strength Matters (Hint: It's More Than Just Looking Good) Your core isn’t just about your abs—it’s an entire support system that includes your deep abdominal muscles, obliques, lower back, and even your glutes. Think of it as your body’s natural weightlifting belt, holding everything in place so you can move efficiently and pain-free. A weak core? That’s like trying to build a house on a foundation of Jell-O. It leaves you susceptible to poor posture, muscle imbalances, and—yep—chronic back pain. Research has shown that people with weak core muscles are more likely to experience lower back discomfort, while those with strong core engagement have better spinal stability and less pain. The Core-Back Pain Connection Let’s get one thing straight: your spine isn’t meant to do all the heavy lifting alone. It relies on the surrounding muscles for support. When your core is weak, your lower back picks up the slack, leading to strain, overuse, and the kind of discomfort that makes you rethink picking up your grocery bags in one trip (we’ve all been there). A strong core helps by: ✔ Reducing spinal stress – The stronger your core, the less pressure your spine has to bear. ✔ Improving posture – Good core strength keeps you from slouching like a question mark at your desk. ✔ Enhancing movement efficiency – A stable core makes everyday movements—like bending, twisting, and lifting—more fluid and less injury-prone. ✔ Decreasing injury risk – Whether you're hitting the gym or just reaching for your morning coffee, a well-supported spine is less likely to rebel against you. Core Exercises That Won’t Bore You to Tears The good news? You don’t need fancy equipment or a gym membership to build a rock-solid core. These simple exercises can be done anywhere and are chiropractor-approved for keeping your back happy. 1. Dead Bug (No actual bugs required) This exercise strengthens your deep core muscles while keeping your spine in a safe, neutral position. 👉 How to do it: Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees. Slowly lower one arm and the opposite leg toward the floor while keeping your back flat. Return to the starting position and switch sides. Repeat for 10 reps per side. 🚀 Why it works: It promotes core stability without putting undue stress on your back. 2. Bird Dog This one is a chiropractor favorite because it engages your entire core while improving balance and coordination. 👉 How to do it: Start on all fours with a neutral spine in a table top position. Extend one arm and the opposite leg straight out while keeping your torso stable. Hold for a second, then return to the starting position and switch sides. Repeat for 10 reps per side. 🔥 Why it works: Strengthens the core and back while reinforcing proper movement patterns. 3. Plank (Yes, We’re Going There) Planks may not be fun, but they’re one of the best ways to build core endurance. 👉 How to do it: Start in a forearm plank position with elbows under shoulders and body in a straight line. Engage your core (imagine bracing for a punch). Hold for 30–60 seconds, or longer if you’re feeling ambitious. 💪 Why it works: Builds endurance in both your abs and lower back, reducing strain on the spine. 4. Glute Bridge A weak core often means weak glutes, which can contribute to back pain. The glute bridge strengthens both. 👉 How to do it: Lie on your back with knees bent and feet flat on the floor. Press through your heels to lift your hips while squeezing your glutes. Hold for a second at the top, then lower slowly. Repeat for 12–15 reps. 🍑 Why it works: Strengthens the posterior chain (glutes, hamstrings, and lower back), improving spinal support. A Strong Core is a Pain-Free Core Back pain doesn’t have to be a constant companion. Strengthening your core is one of the simplest, most effective ways to support your spine and prevent discomfort. Plus, the benefits go beyond pain relief—better posture, improved movement, and a stronger, more resilient body are all part of the deal. If back pain is already part of your daily life, chiropractic care and massage therapy can help you get back on track. A chiropractor can assess your core strength, check for muscle imbalances, and provide targeted adjustments, while massage therapy can release tension and improve mobility. Ready to strengthen your core and say goodbye to back pain? Start with these exercises, and if you need extra support, book an appointment with our team at Peak Performance Chiropractic & Wellness in Buffalo, NY . Your back will thank you. Bethany Wolcott D’Youville Chiropractic ‘26

There’s nothing quite like sleeping in your own bed. The right pillow, the perfect mattress, and the comfort of knowing you won’t wake up with a stiff neck. But when you travel? It’s a different story. Hotel pillows can be too flat, too lumpy, too firm, or just plain awful —and don’t even get us started on vacation rentals or staying at a friend’s house. That’s where a Pillowise travel pillow comes in. Designed for comfort and proper support , it’s the best way to make sure you actually wake up feeling rested—no matter where you’re sleeping. Here’s why bringing your own travel pillow is a must: 1. Hotel Pillows Are a Mystery Every Time Some hotels stock their rooms with pillows that feel like bricks , while others have ones that collapse the second you put your head down. Either way, it’s a gamble —and a bad pillow can throw off your sleep for the entire trip. A Pillowise travel pillow is ergonomically designed to fit your body , meaning you won’t have to suffer through whatever pillow roulette the hotel gives you. 2. Prevents the Travel Bobblehead While Sleeping on the Go Whether you're dozing off on a plane, train, or car ride , the dreaded travel bobblehead is real. Your head flops forward, you jerk awake, and suddenly, your neck feels like it aged 20 years in one nap. A travel pillow cradles your neck and keeps your head supported, so you can actually sleep—without the whiplash. 3. Avoids Neck Pain from Unfamiliar Sleeping Setups Ever wake up in a hotel bed and feel like you slept at a 90-degree angle? It’s usually because the pillows aren’t the right height or firmness for you . Using a travel pillow that’s fit to your measurements keeps your neck in a neutral position , preventing stiffness and soreness—even if the hotel mattress is a little questionable. 4. Perfect for Vacation Rentals & Guest Rooms Let’s be real—vacation rental pillows are a risky. They might be overstuffed, ancient, or worse, suspiciously thin. And when you’re staying with family or friends, you’re often handed a random extra pillow from a closet that hasn’t been opened in years. Skip the discomfort and bring your own Pillowise travel pillow , so you know you’ll get a good night’s sleep— without having to awkwardly stack three pillows to get the right height . 5. Minimizes the Risk of Headaches & Stiff Shoulders If you’ve ever woken up from a hotel stay with a pounding headache or tight shoulders , it’s likely because your pillow didn’t give you proper neck support. A poorly designed pillow can put strain on your muscles, leading to tension that creeps up into your head and down into your back. A good travel pillow keeps your spine aligned , reducing the chance of post-sleep aches and pains. 6. Compact, Lightweight, and Easy to Pack Old-school travel pillows were bulky, but Pillowise travel pillows are designed to be compact and easy to bring along . You don’t have to sacrifice space in your luggage to ensure a good night’s sleep. Plus, you won’t have to rely on whatever questionable pillow setup awaits you at your destination. 7. Your Neck Deserves Better Than an Overused Hotel Pillow Hotel pillows see a lot of guests , and while they’re cleaned, they don’t exactly mold to your personal needs like your own pillow does. You wouldn’t wear someone else’s shoes on a trip—so why play with your neck support? A Pillowise travel pillow is designed for your body , ensuring you get the right height, firmness, and comfort wherever you go. Ready to Sleep Better While Traveling? A bad pillow can ruin a trip. A Pillowise travel pillow can make any bed feel more like home , whether you’re at a luxury hotel, a friend’s guest room, or an Airbnb with questionable bedding. Make an appointment with one of our doctors to get fitted to a specific size pillow that’s just right for you—you’ll never want to travel without one again! Bethany Wolcott D’Youville Chiropractic ‘26