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Take control of your back pain

Your body was never meant for such excessive sitting... But the good news is that there is a lot you can do to ease your back pain from the comfort of your home.

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Popular Articles:

Forward head posture fix

How To Fix Forward Head Posture – 5 Exercises

By Dr. Shaina McQuilkie, DC and Leon Turetsky (NASM-CPT, NASM-CES)
By Dr. Shaina McQuilkie, DC

Forward head posture (aka forward neck posture) is an extremely common postural deformity, affecting between 66% and 90% of the population.[1] This type of posture can make one look unattractive and cause neck pain, upper back pain, along with tension-type headaches, as well as other symptoms (more below).[2] Read More

Herniated disc exercises

7 Herniated Disc Exercises & Stretches For Lower Back

By Dr. Shaina McQuilkie, DC and Leon Turetsky (NASM-CPT, NASM-CES)
By Dr. Shaina McQuilkie, DC

It is estimated that up to 80% of individuals will suffer from an episode of low back pain during their lifetime and Lumbar disc herniations are one of the common underlying issues.[1] In this articles we will dive into specific herniated disc exercises that you can do at home (at the bottom).

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Self massage techniques

Self Massage Techniques – For 9 Body Parts

By Dr. Shaina McQuilkie, DC
By Dr. Shaina McQuilkie, DC

According to the American Massage Therapy Association, approximately 19-28% of adults in the United States had at least one massage between July 2015 and July 2016.[1] Read More

Home Remedies for stiff neck

Stiff Neck Remedies You Can Do At Home (7 Ways)

By Dr. Shaina McQuilkie, DC and Dr. Nicole Lombardo, PT, DPT, CSCS
By Dr. Shaina McQuilkie, DC

Estimates reveal that between 30% and 50% of adults experience neck pain at least once each year.[1][2] Read More

Strengthen your low back and core

6 Exercises to strengthen lower back and core muscles

By Leon Turetsky (NASM-CPT, NASM-CES)
By Leon Turetsky (NASM-CPT, NASM-CES)

If you suffer from lower back pain, you’re not alone – nearly 80% of adults experience low-back pain at some point in their lives.[1] Some of the most common causes for low back pain include: pulling a muscle in the low back, overuse, poor posture, improper lifting technique and excessive sitting.

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Rounded shoulders posture exercises

How To Fix Rounded Shoulders Posture – 5 Effective Exercises

By Dr. Shaina McQuilkie, DC and Leon Turetsky (NASM-CPT, NASM-CES)
By Dr. Shaina McQuilkie, DC

This article is going to outline how to fix rounded shoulders with a few basic exercises and some simple workstation modifications. To begin, let’s get into a little bit of detail on what rounded shoulders are and what causes them.

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Pain between shoulder blades exercises

Fix Pain Between Shoulder Blades In Upper Back – With Exercises & Self Massage

By Dr. Shaina McQuilkie, DC and Leon Turetsky (NASM-CPT, NASM-CES)
By Dr. Shaina McQuilkie, DC

If you’ve ever experienced upper back pain between your shoulder blades, also known as interscapular pain, you know just how uncomfortable it can be. This is becoming an increasingly common condition, especially with the increased use of laptops, smartphones and tablets. Using these devices can contribute to poor posture, decrease of range of motion, tightness […] Read More

Sciatica Exercises at home

5 Sciatica Exercises For Pain Relief (With Pictures)

By Dr. Brandon Smith, DPT, MPH and Dr. Shaina McQuilkie, DC
By Dr. Brandon Smith, DPT, MPH

Sciatica is low back pain that normally radiates into the butt, back of the hip, and down the back of the leg to the foot. Most times sciatica affects only one side of the body (unilaterally), but it can affect both legs, depending on the cause.[1] The good news is that doing simple sciatica exercises […] Read More

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