Blog


By S21 GMB October 20, 2025
The Importance of Pelvic Floor Physical Therapy
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. 
By Jun Sanchez September 29, 2025
(And Why It’s Not Always the Villain)
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.
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. 
By S21 GMB August 11, 2025
7 Best Low-Impact Activities for Lifelong Joint Health and Wellness
By S21 GMB July 28, 2025
Whether you’re an elite athlete, a casual competitor, or someone who sits at a desk all day, foam rolling is a simple, effective way to show your muscles some love. It's like giving your body a do-it-yourself massage—no appointment necessary. In just ten minutes a day, you can reduce muscle tension, improve flexibility, and help your body recover faster. At Peak Performance, we often recommend foam rolling to our patients as part of their home care, especially when paired with regular chiropractic and massage therapy. Here's everything you need to know to start rolling your way to a healthier, happier body.
By S21 GMB July 21, 2025
If you’ve ever trained for a marathon, ramped up your squat routine, or taken your weekend hikes a little too seriously, chances are you’ve had a run-in with IT Band Syndrome. That nagging pain on the outside of your knee that shows up halfway through your run and sticks around longer than you'd like? That’s your iliotibial (IT) band screaming for help. At our chiropractic and massage office here in Buffalo, NY, we see this common overuse injury all the time—especially among runners, cyclists, lifters, and anyone who moves with purpose. The good news? IT Band Syndrome is treatable, manageable, and preventable. You just need the right game plan—and maybe a chiropractor and massage therapist in your corner.
By Sahil's Development Team July 14, 2025
The Point of Relief: Acupressure Made Easy with Kanjo
By S21 GMB July 3, 2025
Cue the barbecue, spark up the sparklers, and grab your favorite red, white, and blue—because the Fourth of July is here! As we ooh and aah over fireworks lighting up the night sky, there’s another kind of pop that gets people buzzing this time of year: the satisfying crack that happens during a chiropractic adjustment. Coincidence? Maybe. But if you’ve ever wondered why your back makes that signature sound when adjusted, we’ve got the answers—and some safety tips to make sure your spine is celebrating right alongside you this Independence Day.
Show More