Live Aligned: How Chiropractic Supports a Balanced, Active Life
A healthy spine is crucial for maintaining a healthy body. However, in our fast-paced lives, we often overlook the signs of an imbalanced spine just to get through the day. One of the most prevalent symptoms we experience is back pain.
Back pain affects nearly 85% of people at some point within a year. Chances are, you or someone you know is currently suffering from it. Although it may be common, ignoring back pain should not be the solution.
Relieving back pain and supporting a healthy spine require ongoing maintenance. There is no magical, one-time cure. This is where we can assist you. It’s important to understand what might be causing your back pain, the consequences of ignoring it, and how consistent chiropractic care can alleviate and even prevent these symptoms. Want to learn more about how your spine affects your overall health? Explore common causes of back pain and how chiropractic care can help.
What’s Causing Your Back Pain
Spinal Degeneration
Over time, the discs within your spine gradually compress, leading to painful friction and pinched nerves. Through manual manipulations and adjustments, regular chiropractic care can improve the alignment of your spine, preventing prolonged compression of these discs and ultimately averting degeneration. As a result, you will experience the following benefits:
- Increased blood flow to various areas of your body, facilitating natural healing
- Pain relief
- Improved long-term spine health
Trauma
When people suffer a back injury, their initial inclination is often to undergo surgery to correct the issue. However, in the majority of cases, chiropractic care can provide relief and healing without the need for surgery.
By restoring optimal alignment to your spine, chiropractic care significantly reduces pressure on sensitive nerves, relieving pain and enabling your body to heal naturally. By choosing chiropractic care, you can avoid the frustrations, costly procedures, lengthy recovery times, and potential long-term side effects of surgery.
Everyday Activities
Back pain often arises from small, everyday tasks and activities requiring us to bend forward, such as picking up groceries, washing dishes, or even sitting. In fact, over 16 million American adults report that back pain disrupts their ability to perform basic daily tasks. But it doesn’t have to be that way. Small posture adjustments and regular chiropractic visits can make a big difference.
Flexion: Finding a Balance
Bending forward causes our spine to be in a state of “flexion.” Throughout our daily lives, we spend considerably more time in flexion than in “extension” (when the spine is rounded backward). A lack of balance between time spent in flexion and extension can create new imbalances in other parts of your body, such as muscles and ligaments. Chiropractic adjustments and posture education can restore this balance, helping you feel and move better throughout your day. CLICK HERE to learn why spinal alignment matters!
Poor Posture
We have been told to stand up straight or sit up straight all our lives. Whether it’s sitting, standing, or even sleeping, maintaining poor posture in any or all of these positions will undoubtedly result in back pain.
Spinal Subluxation
Poor spinal alignment or fixated spinal joints result in increased joint inflammation. This inflammation leads to irritation of the local spinal nerve, causing not only back pain, but also impairs the function of the nerve decreasing the communication with the brain to that area of the body.
The Impact
- Certain tissues become compressed and stressed when the spine is in flexion.
- Over time, this causes microtrauma in the tissues.
- The more time you spend in one position, the more microtears you accumulate, resulting in pain and an increased risk of more serious injuries.
Why Regular Care Matters, Even When You’re Feeling Fine
Don’t Wait for Pain to Return
Chiropractic isn’t just about getting out of pain, it’s about staying well. Just like you visit a dentist to prevent cavities, ongoing chiropractic care helps prevent future flare-ups, improve posture, and support your nervous system. Even if your symptoms are better, that doesn’t mean your spine is fully healed.
Your chiropractor will guide you through each stage of care, whether you’re just getting started, actively recovering, or working to maintain the progress you’ve made.
Regular Care From Your Chiropractor
Since your pain can arise from consistent activities such as bending down to pick up groceries, washing dishes, or sitting, it is essential to maintain consistent care to alleviate and prevent pain. Regular appointments with your chiropractor will help heal your back pain and prevent its recurrence. Your chiropractor will create a personalized treatment plan for you, which may include the following:
- Spinal adjustments
- Myofascial release
- Exercises to strengthen, providing better support and reducing stress on your lower back
- Lifestyle and nutritional advice
- Manual therapy
- Instrument-assisted soft tissue mobilization (IASTM)
- Postural assessment and functional movement education
Keep Up Care to Keep Back Pain Away
Back pain cannot be resolved overnight. It requires time, patience, and a partner who genuinely cares about your relief. That’s why it is crucial to continue receiving care from your chiropractor even as your symptoms improve.
Through non-invasive techniques, chiropractors can help you heal your back pain, prevent it from becoming chronic or worsening, and save you valuable time and money. Your journey to long-term spine health starts with consistent, personalized care. Request your next appointment today! Let us help you move better, feel stronger, and stay active all year long.
Meet Our 2025 Bay State Physical Therapy Pan-Mass Challenge Riding Team
Our 2025 Bay State Physical Therapy Pan-Mass Challenge (‘PMC’) Riding Team consists of a mixture of new and returning individuals who will saddle up on the weekend of August 2nd to ride in honor and memory of friends, family, coworkers, and patients.
Founder/Executive Chairman
“Each year, our Pan-Mass Challenge team grows stronger, not just in numbers, but in heart. The 2025 Bay State Physical Therapy PMC Riding Team represents the very best of who we are: committed professionals, compassionate caregivers, and proud community members riding for a cause that touches us all. I’m inspired by their dedication, and I’m honored that our organization continues to support Dana-Farber and the Jimmy Fund in the fight against cancer.
But this ride isn’t just about the miles, it’s about the people. I want to thank all the incredible volunteers and especially recognize those from our clinics and corporate team. Thank you for donating your time, energy, and expertise to support riders and cheer on this mission. Your efforts are essential to our success and deeply appreciated.
I must also thank our corporate sponsors, including Calera Capital, Core Medical Group, McGuire Woods, Alera Group, and Raintree, for supporting our fundraising efforts and standing with us in the fight against cancer. Together, with every rider, volunteer, and supporter, we move closer to a world without cancer.”
Erin Doherty: Senior Marketing Manager at Cypress Health Partners Corporate Resource Center
“I’ve been with Cypress Health Partners for over eight years and have had the privilege of supporting our PMC efforts since the beginning—first through volunteer coordination, and for the past six years as a rider and co-captain. This will be my fifth year riding, and I’m especially excited to finish in Provincetown with our largest team yet. I ride to give back and to raise critical funds for Dana-Farber. Our biggest ‘why’ as a team is our pedal partner, Celia—she’s in remission and doing incredibly well, and she reminds us all why this ride matters.”
Lexi Windwer, PT, DPT: Managing Partner and Physical Therapist at Bay State Physical Therapy – Braintree
“I’ve been a physical therapist for six years and this will be my sixth Pan-Mass Challenge. One of the most rewarding parts of my job is helping patients return to the activities they love. I’ve been honored to treat our pedal partner, Celia, who was diagnosed with cancer at a young age and is now doing incredibly well. I ride for Celia and others like her affected by cancer. I ride because I believe we can make a difference! I’m proud to be part of the PMC mission!”
Nick Rajotte, PT, DPT: Physical Therapist at Bay State Physical Therapy – Braintree
“I ride for our pedal partner Celia! I’ve had the pleasure of working with Celia for many years, and the progress she has made is a constant reminder about how important PMC is in helping children, like her, grow up to live happy and healthy lives. This is my third year riding the PMC, and each year reminds me how powerful connection can be. As a physical therapist, I build strong relationships with my patients, and the PMC community is no different. From inspiring stories to unexpected moments of connection, this ride changes lives in more ways than one.”
Taylor Hubert, Second year rider on the Bay State Physical Therapy PMC Riding Team
“This will be my second year riding in the Pan-Mass Challenge on the Bay State PT Riding Team alongside my boyfriend, Nick! I’m dedicating my ride to everyone impacted by cancer, especially my Uncle Tommy, who passed away at just 22 from leukemia. My mom, who runs marathons in his memory, once told me: ‘The pain he endured will never come close to the temporary pain you’ll feel during the ride.’ That’s stayed with me. I’m honored to ride in his memory and to support a cause that brings hope to so many.”
Thomas Reynolds, PT, DPT: Physical Therapist at Bay State Physical Therapy – Stoughton – Washington St.
“I’m a senior physical therapist at our Stoughton – Washington Street clinic, and this is my second year riding with the PMC team. My journey with the company started as a rehab aide before becoming a PT, and riding the PMC is deeply personal for me. I have firsthand experience with Dana-Farber and have seen the incredible work they do every day. This ride is my way of giving back for those who can’t, and for those who will need support in the future.”
Steve Windwer, DC, PT: Founder & Executive Chairman of Bay State Physical Therapy
“I founded Bay State Physical Therapy and MVPT Physical Therapy nearly 35 years ago with a passion for helping people live healthier lives without relying on surgery or medication. That same belief drives me every day, and it’s a big part of why I’m proud to join the PMC riding team this year. This will be my first time riding, and while 50 miles feels daunting, I’m excited to take on the challenge. A very close friend of mine was recently diagnosed with multiple myeloma, and this ride is a small way I can support him and contribute to something bigger. I’m inspired by our incredible team and grateful to be part of this cause.”
Peter Zhao, PTA: Physical Therapist Assistant at Bay State Physical Therapy – Newton
“I’ve been with the company since 2017 and have volunteered for the Pan-Mass Challenge since 2019, but this is my first year riding. Over the years, I’ve seen just how personal cancer is. Whether it’s a family member, friend, coworker, or even yourself, cancer touches us all. I’m proud to be part of this incredible community fighting back.”
Nestor Canenguez Soto, PT, DPT: Lead Physical Therapist at Bay State PT – Cambridge -Central Square
“One of the most rewarding parts of being a physical therapist is helping patients return to the activities they love. There’s nothing better than hearing someone say, ‘I never thought I’d be able to do that again.’ This year, I’m proud to take on my very first Pan-Mass Challenge. The cause is deeply personal to me—my mom is a cancer survivor, and her journey was made possible by the advancements in cancer research and treatment supported by fundraising efforts like the PMC. I’m honored to ride in support of this mission and to do my part in the fight for a cure.”
Emily Stephenson OTR/L, MSOT, Occupational Therapist at Bay State Physical Therapy – Swampscott
“I have been with Bay State Physical Therapy for almost a year and this is my first time participating in the PMC! I am riding for my mother who has fought and beat cancer twice, as well as many other loved ones who have both won and lost their battles. I also ride for all others who have been impacted by this disease and hope to progress research, treatment advancement and eventually a cure so that we no longer have to endure this illness or lose the ones we love.”
Kristen Paul, PT, DPT, Clinic Manager at Bay State Physical Therapy – North Attleboro
“This is my first time riding in the Pan-Mass Challenge, and my first bike ride of any kind! I’m inspired by the strength of the human body and spirit, and I’ve seen firsthand how people can rebuild after hitting their lowest point. That resilience is what drives me as a physical therapist, and it’s what I’m carrying with me as I ride for my family, friends, and everyone facing a battle of their own. The miles may be tough, but they’re nothing compared to the fight so many people are in every day.”
Justine O’Hara, PT, DPT: Senior Physical Therapist at Bay State Physical Therapy – Taunton -Dean St.
“I am riding the Pan-Mass Challenge to combine my passion for cycling with a mission that matters – supporting those battling cancer. This is my first year riding, and I am excited to be part of an incredible community. I ride for the camaraderie, the cause and the hope that together, we can make a difference.”
Mark Marvel, First Year Rider and Spouse of Justine O’Hara
“My wife and I have been riding together for years. Justine has been with Bay State for 1 year, and we felt like this would be a great opportunity to help raise money for patients with cancer and cancer research. I have had a few good friends lose their lives to cancer, and I’m riding for them.”
Hit the Green with These Golf Tips
Summer is the season when many of us hit the golf course and discover that our golf clubs aren’t the only thing that worked better last year. For all its leisurely hype, golf is still a very athletic activity. It doesn’t take much more than a bucket of golf balls to cause a sharp twinge of pain in our backs. It also quickly reminds us of the forgotten off-season conditioning program we promised to begin when the last golf season ended.
Whether you’re an avid golfer or someone who’d be better served to stick to putt-putt, optimal health and mobility can improve your performance and limit the likelihood of injury. You may be surprised to learn that a chiropractor can help you strike the ball at your best!
How We Can Help
We work with golfers of all ages and abilities. With our expertise in the musculoskeletal system, we understand the unique stresses on the body and the mechanics needed for a successful swing. As experts in injury prevention, we can assess each golfer’s mobility to help them perform at a high level while avoiding injuries and pain.
Here are some tips to lower your risk of injury this golf season:
Warm-Up: Golf requires a rotational swing that generates club-head speed. The muscle contractions that create this swing culminate in the ideal ball strike and trajectory off the club. Limitations in joint mobility can negatively impact swing mechanics, shot distance, and accuracy. Lack of flexibility can also lead to muscle injury. Always take at least 10 to 15 minutes to prepare your body for golf with minor exercises such as jogging, ab exercises, or light stretching.
Address Your Aches & Pains: According to research, nearly 7 in 10 amateur golfers and 9 in 10 professional golfers will suffer a golf-related injury at least once in their lifetime. That means you should prioritize your health and address those nagging pains quickly. The longer you wait, the longer the recovery can last. If you’re experiencing any aches or pains, seek treatment from your chiropractor.
Walk the Golf Course: Walking the golf course offers many health benefits. It allows you to stay warmed up and the physical demands of walking can help you build and maintain strength and endurance, which benefits your heart health. Fun fact: The distance walked for 18 holes is usually five to seven miles!
Footwear Matters: You invest in your clubs and have your favorite brand of ball, but what about those golf shoes? You won’t find a professional golfer wearing ill-fitting, slippery shoes, so why would you? Your feet are the foundation of your swing, so choose a quality golf shoe that provides grip, traction, alignment, and stability. Since we’ve already talked about the benefits of walking, be sure they’re comfortable and offer good arch support too!
Equipment is Key: Improperly fitted equipment can lead to poor performance, posture, and mechanics. Whether you’re thinking of playing golf for the first time or are a seasoned professional, choosing the right clubs is key to performance and safety. Based on your height, body type, and physical strength, a professional fitting might be right for you.
Don’t Have a Pull Cart? Carry Your Bag Properly: The average golf bag loaded with golf balls, clubs, and rain gear weighs approximately 30 pounds. So, if you’re carrying that bag for 18 holes, take the time and effort to carry it correctly by following these tips:
- Keep the straps tight so the bag sits on your mid-back. The bag shouldn’t be resting on or below your hips.
- Try to keep the bag as parallel to the ground as possible so you can have an even distribution between both shoulders. Try to feel as if the weight is evenly placed on both shoulders.
Ask A Pro
Golf requires a lot of time, effort, skill, and physical endurance. The explosive nature of the swing can put a tremendous amount of stress on your muscles and joints. You don’t have to be a professional to experience some of the most common injuries in golf. With help from your chiropractor, many of these injuries can be prevented.
Getting started is a click away. Contact your nearest MCR Chiropractic office to schedule your evaluation!
Stretches To Help You Pedal Strong
As we roll through these summer months, it’s more important than ever to achieve ideal health. One way to do that is by increasing your aerobic activity level with one of America’s favorite means of transportation and exercise—biking! Whether you’re cruising on a nearby path or climbing hills on the stationary bike, we must consider how to best prepare our bodies for the activity ahead. Some of the most common cycling injuries include knee, neck, or back pain, and wrist and forearm pain or numbness. To make sure we’re ready for the fun-filled months ahead, our bike tips are easy to incorporate into your daily training regimen to keep you riding off into the summer sunset.
Nick Rajotte, PT, DPT
Bay State Physical Therapy – Braintree
We’re thrilled to introduce you to Nick Rajotte, PT, DPT of our Bay State Physical Therapy – Braintree office, which shares space with MCR – Braintree. Nick is a member of our Bay State PT PMC Riding Team, and 2025 marks Nick’s third year riding in the Pan-Mass Challenge! When asked what he enjoys most about training and being on our PMC riding team, Nick shared, “It’s amazing to see our Bay State Physical Therapy employees come together as riders, volunteers, and supporters of this great cause. Everyone on the team is so passionate and devoted to raising money for such an amazing cause. I truly enjoy being a part of the team, and the support we are shown by colleagues, patients, and community members is amazing. It’s especially nice to meet so many nice people that normally I wouldn’t cross paths with.” What is Nick most looking forward to during the PMC weekend? “I am looking forward to meeting other riders, hearing their stories, and sharing the road to help each other accomplish a bike ride that is much bigger than the time and energy required to cross the finish line.” To support Nick on his fundraising efforts, click here.
We recommend trying these bike tips in a safe and comfortable setting. Check with your chiropractor if you have any questions or concerns when performing these exercises.
Exercises To Ease Neck Pain
While riding your bike, it’s extremely important to keep an eye on the road ahead. Aside from an improper handlebar position, posture is often a culprit of neck pain. As we fatigue on the bike and lose awareness of our posture, our head falls into an excessively extended position. Maintaining this position over time leads to increased muscle tension and joint stiffness through our cervical spine. Below is an exercise to address the strength of our deep neck flexors (the muscles responsible for maintaining a neutral cervical spine). Lie on your back and face the ceiling, then:
- Relax the shoulder muscles surrounding the neck
- Gently tuck your chin down (as if drawing it towards the floor)
- Hold this position for 5 seconds
- Perform 10 repetitions
Tips To Ease Elbow & Wrist Pain
With the proper setup of the bike, riders should be positioned with the elbows slightly bent and wrists in a neutral position. The elbows are particularly important for absorbing force through the handlebars. For those riders who experience wrist pain or numbness, it’s critical to position your bike correctly. With our biking posture and hand position, our ulnar nerve is at particular risk of irritation, because it passes from our neck down to our pinky and ring fingers. To avoid injury in this area, perform the nerve-glide stretch listed below. This stretch is designed to provide moderate tension through the forearm and fingertips but shouldn’t be painful at any time. Reduce the intensity of the stretch if painful.
- Start with your elbow bent and the tip of your thumb in contact with your index fingertip
- Slowly extend your elbow straight as you bend your neck to the opposite side
- Hold this position for 5 seconds prior to returning to the start position
- Perform 10 repetitions to reduce tension through the wrist or forearm
Exercises To Ease Knee Pain
The knee is the most common site for overuse injuries in cyclists. Because of the repetitive nature of biking, our knees can become an area of concern. To maximize our knee health, we must consider an appropriate seat height. Proper seat height includes having roughly a 25-35° knee bend while at the bottom of a pedal stroke. Often, knee pain related to biking is caused by muscular tightness as the muscles are stressed. Being in a seated position leads to increased hip flexor and quadriceps tightness, which can cause abnormal stress through the knee joint.
- This bike tip is a stretch that is designed to address both hip flexor and quadriceps tightness. Perform this movement within tolerance as stretching should never be painful.
- Begin lying down on your back, towards the edge of the table or bed with both knees bent
- Apply strap (dog leash, beach towel) around foot
- Using arms, slowly pull foot back while relaxing thigh down towards the floor
- Hold this position for 45-60 seconds, feeling a stretch along front of thigh/hip
Pedal Your Way to Better Health
Although these bike tips are designed to reduce risk of injuries related to cycling, it’s important to consult with your chiropractor to develop a comprehensive plan of care. Chiropractors are professionally qualified to address musculoskeletal concerns while optimizing a patient’s ability to return to their favorite activities. If you’re ready to regain and maintain optimal health, call your nearest MCR Chiropractic location to schedule an evaluation!
