A New Year and Renewed Commitment to Health with Chiropractic
A new year has begun, and with it, is the opportunity to take a fresh look at what you have, how you can improve habits, and pursue new goals or revisit the ones you’ve not quite fully achieved. Many New Year’s resolutions center on health and wellness. However, while you’re considering the everyday changes you can make to improve your health, why not also focus on who on your healthcare team you can count on to help you reach your wellness goals?
Chiropractors are board certified, licensed medical professionals who are experts in the musculoskeletal system. They use their immense skills to get to the root cause of pain and dysfunction.
Partner with Your Chiropractor
Like many people, you probably already have established medical care providers, such as your primary care physician and dentist. These providers and the care they deliver are important, but there’s another medical professional that would be a valuable addition to your team – your MCR Chiropractor! Chiropractors can treat disorders within the musculoskeletal and nervous system, focusing on spinal alignment to prevent, diagnose, and manage pain.
While many people view chiropractic as an alternative approach to traditional forms of healthcare, we encourage you to think of your chiropractor as your musculoskeletal care provider, helping to keep the bones and joints of your system in perfect alignment so the rest of your body systems can function at their best. Even though chiropractic offers rehabilitative care to help recover from an injury, accident, or surgery, it also helps you achieve optimal health and wellness throughout your entire life. At MCR Chiropractic, we are focused on helping you regain and maintain your health and wellbeing so you can live the active lifestyle you want.
Injury Prevention
We all know how much an injury can impact our daily lives. How can chiropractors help prevent injuries from occurring? Chiropractors can identify imbalances or risk factors in your body that could potentially cause injury or restrict performance. Once identified, they’ll work with you to address these issues to improve your physical performance and stop injuries in their tracks.
Opioid Prevention
The damaging effects of opioids have demonstrated why it is imperative we find other ways to manage pain. Chiropractic care should be at the top of the list! Why?
The CDC has recommended spinal manipulation as one of the frontline defenses to prevent opioid prescription and addiction for musculoskeletal pain such as low back pain. This recommendation from the CDC backs the recommendations that the American College of Physicians (ACP) and the American Academy of Family Physicians (AAFP) have already provided about spinal manipulation as a nonpharmacological treatment option for acute low back pain.
In addition to spinal manipulations and adjustments, chiropractors also use other safe and effective methods to address pain while avoiding the dangerous side effects of opioids, such as manual therapy and nutritional counseling. In fact, one study found that people with chronic back and neck pain who received chiropractic care were 64% less likely to use opioids than those who didn’t, and there was a 55% decrease in likelihood of refilling an opioid prescription if the patient engaged in chiropractic.
Surgery Prevention
Although surgery may not always be preventable, avoiding surgery can mean can mean lowering risk, saving money, and healing faster. Seeing a chiropractor prior to your surgical procedure can reduce your odds of having spinal surgery from 42.7% to 1.5%. Even the Journal of the American Medical Association (JAMA) has suggested that patients seek chiropractic to manage their back pain before seeking invasive treatments such as surgery.
Chronic Pain Management
Chiropractors use holistic and hands-on approaches to address the root cause of pain. Once the source of your symptoms is identified, a customized program is implemented to target the underlying cause of the issue and reduce pain. Based on your goals and our clinical findings, your chiropractor will help chart a course of care to get you back to the people and activities that you value most.
Fitness & Athletic Performance
Regardless of your level of athletic skill, your chiropractor can use your medical history and previous injuries to help create a customized treatment plan to help you improve your mobility, flexibility, and strength. They’ll help you get there through nutrition counseling, personalized exercise, and manual manipulations. As experts of the musculoskeletal system, they’ll also emphasize the more technical side of exercise, stressing proper body mechanics to reduce the risk of injury and help your body perform at its best. Working together, you’ll be poised to reach new levels while also having the tools to avoid burnout and overuse injuries.
Total Body Alignment
Our mental and emotional health is just as important as our physical and oftentimes, your mental and emotional health impact your physical, and vice versa. Treating one of these areas can positively impact the others. If mental or emotional stressors are contributing to physical ailments, or if physical ailments are contributing to mental and emotional issues, chiropractors are here to help. Taking a comprehensive look at your entire life—your family history, work, hobbies, hopes, and dreams—chiropractors build a step-by-step plan to harmonize all aspects of your mind and body.
As Your Healthcare Partner, Your Chiropractor Will:
- Get down to it: From day one, chiropractors will develop an easy-to-follow treatment plan, complete with step-by-step guidance to help you stay accountable and reach your goals.
- Go above and beyond: Armed with the latest industry trends, injury prevention techniques, and creative strategies, your chiropractor will provide treatment options you may not have access to on your own—increasing your chance of reaching your full potential.
- Grow with you and your needs: As your needs evolve, so will your treatment plan. Your chiropractor will consistently account for all the changes occurring in your busy life and adjust your plan accordingly to keep you moving at your best.
Partners In A Lifetime of Health and Well-Being
Regular chiropractic sessions can complement the great work done by your other physicians. You probably visit your primary care physician, dentist, or optometrist a few times a year to check in and ensure your health is in tip-top shape. Chiropractic care not only addresses your immediate concerns, but also provides preventive and ongoing care to maintain health through all the ups and downs of your life. Your chiropractor will be able to consider the recommendations of your other healthcare providers and incorporate them into your one-of-a-kind treatment plan to keep you healthy, keep you happy, and keep you moving forward.
Winter Tips To Keep You Moving
Winter in the northeast means freezing temperatures and slippery roads. On top of that, plummeting wind chills and storm advisories can make trips to the gym or get outside for activity even more challenging. Luckily, the stress of the holidays is behind us—freeing up time to focus on achieving the health and fitness goals you’ve established for 2025.
While winter weather can make it difficult to find the motivation to exercise, try to remember all the physical, mental, and emotional benefits of movement: pain management, sharper thinking, and mood-boosting to name a few! All of these are within reach with just a bit of exercise. This year, put a bit of pep in your step by embracing winter weather instead of dreading it. Here are some tips to get you up and keep you moving this season. If you need help getting started, consult with your chiropractor first.
Get Outside
While cold temperatures and whipping winds can make venturing outside less than appealing, take advantage of winter days when the conditions are mild enough to safely get out of your house and exercise. The shorter days of winter and lower temperatures can contribute to Vitamin D deficiencies. In addition to being invigorated by the fresh, crisp winter air, getting outside in the sunlight can improve mood and help you to get some Vitamin D—a vital nutrient for bone health! Exercising outdoors, even if it’s just going for a walk, can serve both the vitamin and fitness boost.
Layer Up
The more you move, the more you will sweat, even in cold weather. Therefore, your base layer should be a fabric that will wick moisture away from your skin. In addition to adding a layer to insulate your body, having multiple layers makes it easy to adjust your attire depending on the conditions and intensity of your exercise. No matter if you’re a runner, cycler, trail walker, or heading out to shovel a snowy driveway, certain materials like wool, wind-resistant nylon, and fleece lining are designed to withstand the elements and set you up for peak performance, comfort and safety. Just because it’s cold doesn’t mean you need six layers to get through a workout, but rather the right two or three to ensure a comfortable sweat. Don’t forget to add a winter hat and warm gloves to your must-haves before heading out the door.
Have Some Fun
Fun outdoor activities aren’t reserved for the spring and summer. On a nice winter day, hitting the trails for a hike, giving snowshoeing a try, or digging out your cross-country skis are all ways to get moving. If you’re a novice, start slow and set modest goals for yourself. You could also partner up with a friend or family member who can keep you company and show you the ropes. Don’t forget the importance of a warm-up activity and some gentle stretching after your activities. Need some guidance knowing what to do to prevent injuries? Just ask your chiropractor!
Have A Backup Plan
If conditions outside make safety a concern, have a list of some exercise activities that you can use instead. Tune into a virtual yoga class, participate in some mindful meditation, or refer to the exercises in our monthly newsletters and emails to put together a circuit of body-weight exercises. If you’ve never tried yoga or pilates, you might be surprised at how challenging they can be. There are many benefits to expanding your exercise routine to include new activities, including:
- Lowering your risk of overuse injuries
- Strengthening underused muscles to prevent injuries in the future
- Reducing exercise burnout and breaking through plateaus in your fitness routine
- Meeting new people who share your commitment to a holistic way of living
Of course, if you need guidance based on your history of injuries, your chiropractor can serve as a resource as well.
Don’t Ignore Pain
If pain or loss of mobility and function is a barrier is a reason you’ve given up on exercising, schedule a visit with your chiropractor. MCR Chiropractic is your partner in health, and as an expert in movement, your chiropractor will help you identify the root cause of your symptoms. As you progress through your care, your chiropractor will identify safe exercise options that help you return to your maximum function and achieve your full exercise potential.
Now Get Moving
While it can be easy to add exercise to your list of things you’ll start tomorrow, seize the day! Your journey to better health can start today, and we’re here to help every step of the way. Call your nearest MCR Chiropractic location or click here to request an appointment.
Stay Strong to Shovel with Ease
Winter snow means shovels are getting lots of use. Don’t be fooled: shoveling snow is a workout! To help you prepare your body, we have 5 stretches and exercises so you can be prepared before heading outside to throw that snow.
We are pleased to share some exercises and tips to help you safely navigate your shoveling duties. Andrew, G, PT, DPT, OCS, our MVPT Physical Therapy – Biddeford (Maine) Managing Partner and Physical Therapist provides us with some exercises to help you stay safe.
HIP FLEXOR STRETCH
- Stand up straight facing a chair or high bench
- Stand on the leg you’d like to stretch, placing the sole of your other foot firmly on the chair
- Ensure your foot is in the middle of the chair to avoid any tipping
- Stand up straight, look ahead, and tighten your buttock muscles
- Keep your stance leg straight as you push your hips forward
- You should feel a stretch in the front of your hip on your stance leg
- Hold this position for 20 to 30 seconds and perform it 3 times on each side
SEATED PIRIFORMIS/FIGURE 4 STRETCH
- Start in a seated position
- Cross your right leg over your left knee, resting your right ankle on your left knee
- Apply gentle pressure to the right knee as you lean forward, increasing the depth of the stretch in your right buttock
- Hold this position—you should feel a comfortable tension with no pain in your right buttock area
- Hold for 20 to 30 seconds and repeat 3 times on each side
SHOVEL & PIVOT
- Stand in a wide stance and imagine you’re holding a snow shovel with a load of snow in it
- Think about engaging your core (bring your navel toward your spine)
- Push your toes into the floor as you lift your heels and pivot to one side on the ball of your foot, keeping your core tight
- Turn your hips and shoulders 90 degrees
- Feel your calves, glutes, and quads activate as you turn
- Repeat this movement 3 times on each side
SQUAT
- Stand with your feet slightly wider than hips-width apart
- Bend at the knees as you lower and squat like you’re about to sit in a chair behind you
- While engaging your core, push through your heels and return to a standing position
- Repeat this exercise for 2 sets of 10 with a 30-second rest between sets
TRUNK ROTATION
- Stand with your feet shoulder-width apart and knees slightly bent
- Place your arms across your chest
- Turn your body left and right, and gradually increase the amount of movement
- Perform 10 times on each side and rest for 30 seconds before performing again
Want To Get Moving But Need Some Help?
If you need help performing these stretches and exercises, please reach out to your local MCR Chiropractic clinic. If you’re experiencing any aches and pains, or you just need to get back into regular care with your chiropractor, don’t put off a visit to your local MCR chiropractor—now’s the time to schedule an appointment. Call your nearest clinic or click the button below to schedule your evaluation.
Conditions We Treat: Back Pain
When many people think of back pain, they think of just that—pain in the back. At first you ignore it, just to get through the day. Then, it makes traveling in the car a challenge, not to mention playing on the floor with your kids after work. Still, you continue to ignore it. Pretty soon you’re skipping your annual ski trip with friends because even the thought of it is too painful. It’s a slippery slope and avoiding the root cause of your pain can prolong the agony and slow your return to your normal level of activity.
What’s at Stake?
Low back pain is very common. In fact, according to the American Association of Neurological Surgeons, 75-80% of Americans will experience back pain at some point during their lifetime. Of those people, 50% will have multiple back pain episodes within a year!
What else is common when dealing with back pain? Missing days of work, but many people still keep going to avoid falling behind. The impacts of the underlying pain can drastically affect productivity, as symptoms can often make concentrating nearly impossible. According to one survey, chronic back pain contributed to 16.7 minutes per day of work lost to pain. While that might not seem like much, it added up to $1.21 million in lost work for the company surveyed. In addition, chronic back pain can lead to sleep interruptions, decline in overall health, and make moving forward with your life a real challenge.
Take Back Control with Physical Therapy
Non-invasive techniques, such as chiropractic care have been proven to reduce the symptoms of back pain. Based on the success seen in patients, there have been various healthcare organizations that recommend chiropractic care and nonpharmacological techniques for low back pain. The Agency for Healthcare Research and Quality has recommended that those suffering from low back pain pursue conservative forms of treatment before seeking surgical or medicinal intervention. Read our main article to learn more about the other organizations who recommend chiropractic care.
Chiropractic care can give long-term relief from back pain by:
- Increasing strength around the affected areas
- Improving mobility and function
- Enhancing endurance and flexibility
- Reducing risk of reinjury
- Increasing strength around the affected areas
Your chiropractor is your partner in health and will work with you and your other medical providers to ensure you are getting the right services, at the right time during your care.
What You Can Expect at Chiropractic Care
We know it can be a big deal to take the first step toward better health by coming in for a chiropractic appointment. So, if you’ve never been to a chiropractor before, here’s what you can expect!
Evaluation
To design a personalized treatment program, your chiropractor will:
- Conduct a comprehensive review of your medical history and your current lifestyle
- Analyze your symptoms to understand the root cause of your pain
- Assess your range of motion and strength as well as palpate your spine
- Evaluate posture and the way you move while performing everyday tasks
- Talk to you specifically about your goals for seeking care
- Answer your questions and put your mind at ease about what to expect on your journey to better health
Personalization
No two people are the same, and neither are the treatment plans to help restore function. Your chiropractor will create a unique and customized plan of care that addresses your weaknesses, your preferred activities, and your baseline pain levels that caused your limitation to begin with. Your chiropractor is your partner in health, putting you at the center of your medical care.
Our goal is to empower you to actively contribute to your healing journey. So, expect to be put to work early, which in turn will leave you well prepared to keep up your improved mobility once you have You will have all the tools needed to maintain your function well after discharge. Worried there will be setbacks along the way? Worry not! Your physical therapist is just a phone call away!
Tools & Treatments
Factoring in what was discovered during your evaluation, your chiropractor will create a treatment plan tailored to your unique needs and goals. This can include:
- Spinal adjustments
- Manual therapy techniques such as trigger point therapy, instrument assisted soft tissue mobilization, or cupping
- A variety of modalities to help reduce your symptoms
- Nutritional counseling
- Exercises to strengthen your core, buttocks, and quad muscles for better support and decreased stress on your lower back
- Education on proper body posture and mechanics to reduce strain and decrease the likelihood of reinjury
Overcome Back Pain and Return to What You Love
Don’t suffer in silence—let MCR Chiropractic help! Using a personalized approach to your wellbeing, chiropractic care can significantly reduce your discomfort, enhance your body’s ability to heal itself naturally, and get you back to what you love. Call your nearest MCR Chiropractic office to get started or click here to request an appointment.
