What is Spinal Stenosis?

Spinal stenosis is when the space inside the backbone is too small. Spinal stenosis commonly occurs in the lower back and neck. Some symptoms can be pain, tingling, numbness, and muscle weakness. Here are some causes of spinal stenosis: Bone spurs Herniated disks Thick ligaments

Your Sleeping Position Can Affect Your Spine

If your sleep position isn’t a position that relaxes your back and spine, it can lead to stress and pain in your spine. Even your pillow could be causing neck and spine pain. Here are some sleeping positions that will benefit your neck and spine: Flat on your back Lying on your side Fetal position […]

How You Drive May Be Affecting Your Neck Pain

Driving can be very stressful and that stress can put a strain on your neck. The way you sit while driving can also cause neck pain because your neck is in one position for a long time. Here’s what you can do to avoid neck pain while driving: Have a good driving posture- Have your […]

Walking can Strengthen your Spine

WNY provides us with many places to walk. Walking is a no-impact exercise that anyone can perform regardless of age or level of fitness. Walking can improve your balance and strengthen your core muscles which help you to stand straighter. Check out some of these great local spots for walking: Riverside Park George Washington Park […]

Reduce Back Pain with Pool Exercises

The great summer weather allows us to go outside and gives us more opportunities to exercise our spine, such as going swimming. Exercising in a pool can be very beneficial for your spine because the water helps to eliminate the gravity on your body which can relieve pressure on your spine. If you don’t want […]

Foods to Eat to Improve Spinal Health

If you’re experiencing back pain or are looking to improve your spinal health, try these 7 foods: Plant-Based Proteins are packed with a variety of antioxidants, fiber, vitamins, and minerals that provide protein to your spine. Vegetables such as kale fight inflammation in your spine and provides your spine with nutrition. Salmon contains Omega-3 fatty […]

Exercises to Help you Maintain a Healthy Spine

If you suffer from back pain, it may be beneficial to do some stretching and exercises to help strengthen your spine. Stretching helps maintain proper spinal alignment which is important for your posture and being ready for physical activities. Here are some stretches that you can try: Back Flexion Exercises Knee to Chest Stretch Chin […]

Activities to Engage in that will Strengthen your Spine

It is important to keep your spine in shape to keep yourself healthy. Keeping your spine in shape will also facilitate everyday tasks. Try these 3 activities to strengthen your spine: Change your posture: Your spine is a sensitive bone with different curves that need to be supported. If your posture isn’t supporting those curves […]

Nutrition and Stretching Tips to Help Reduce Risk of Back Pain

Nutrition and Preventative Stretching

How They Affect Athletic Performance and Muscle Fatigue It’s that time of year again – the weather is getting nicer and people are spending more time outdoors. Whether you’re a weekend warrior or an elite athlete, it’s important to take preventative measures to stay healthy and prevent injuries. Good nutrition and preventative stretching are two […]


Recent statistics estimate that only one-third (32%) of adults in the US receive enough calcium in their diets. Calcium is a mineral used for storing energy and maintaining bones, teeth, muscles etc., it’s also essential to heart function as well! If someone doesn’t get enough food sources with this crucial element their body will start […]