Sleep is an essential component of wellness

Because we are aware of this fact, nothing is more frustrating than laying in bed waiting… waiting to fall asleep and knowing that it’s not going to happen. You may have the laptop propped somehow, playing your favorite show; you may be lazily scrolling through your phone, barely processing the last dregs of your news feed. But when it comes time to shut off the brain and get down to REM sleep, many of us are finding it harder than ever. Our minds are constantly stimulated, from the trumpets of push notifications during a stressful commute to using television as a means of winding down from a stressful day. If the flux of life in Houston has you spun out, read on to find out how chiropractic can help you rediscover restful, restorative sleep. 

Chiropractic helps you find better quality sleep

Studies have shown that 1/3 of people who receive a chiropractic spinal adjustment report improvement in their sleep the very night of their treatment. How does this work? 

  • By addressing pain: if pain is keeping you up at night, our natural modalities seek and correct many musculoskeletal causes of that pain. Spinal adjustment not only alleviates nerve compression and mitigates back pain, but it also increases feelings of relaxation that help you sleep.
  • By boosting circulation: oxygen is a primary component of sleep. Getting the oxygen and nutrients you need to your brain cells is a signal way of falling and staying asleep.

Furthermore, we can counsel you on sleep hygiene and environment- the particular factors that contribute to your sleep health. From sleep position (side, back, stomach), to sleep equipment (pillow, bed, blankets); from temperature and darkness in the room to how you prep for sleep beforehand; every little factor matters. We are Houston’s go-to resource for improving the quantity and quality of sleep. 

Helping Houston sleep better

If you are tossing and turning because of anxiety, you will want to seek another kind of specialist, as we are not qualified to address mental health concerns. But if you suspect that physical pain or dysfunction is the source of your sleeplessness, give our office in Houston a call to schedule an appointment and start sleeping better today.

Our aging population and the reality of spinal degeneration

Today’s population over-65 is around 40 million, but the number is projected to more than double by 2050. Time moves quickly, often too quickly for our spines. As we age, we are too preoccupied with the stress of daily life to be proactive about our spinal health. But we are here to tell you that the only way you can enjoy a comfortable old age is to take of your spine in the here and now. Spinal degeneration is one of the leading causes of lost work time in our population, as well as a key contributor to disability in our senior communities. Enjoying our golden years is contingent upon being independent and feeling well. Protecting your spine should therefore be a top priority, no matter what age you are. 

Using chiropractic to stay golden

We help seniors in Houston stay young with gentle, natural modalities that minimize the risk for injury while boosting overall wellbeing and function. Here’s how chiropractic helps:

  • Spinal adjustment: gentle adjustments mobilize spinal joints and boost local circulation, allowing you to move better while reducing pain.
  • Gentle massage: massage penetrates into soft tissues, helping improve local circulation that facilitates healing. The relaxing nature of massage releases endorphins, helping you feel and sleep better.
  • Therapeutic stretching and exercise: maintaining elasticity in the muscles is contingent upon regular conditioning. We can show you the right moves for your particular body and pain profile to keep you feeling young. 

All of these treatments support your body and make it easier for you to do the things that keep you young: exercise and sleep. 

Feeling young is a state of mind

The better your body feels, the easier it is to feel, and act, younger. At our Chiropractic in Houston, TX, we want to help seniors feel more comfortable and confident in an aging body. Our natural methods ensure that your body is balanced and ready to receive the benefits of daily exercise and nutrition. If you are interested in using chiropractic to enhance your golden years, give our office in Houston a call to schedule an appointment today. 

If you don’t do anything else on the physical activity spectrum today…

…do this: 

  • Lay down on the carpet or on a yoga mat with your legs flat and extended.
  • Bring your right knee up to your chest and clasp with your hands 
  • Press your lower back into the ground.
  • Now start gently moving your right knee, using it as a joystick to relieve tension in your hips. 
  • Do this for up to 30 seconds, practicing deep breaths the entire time.
  • Repeat with the other leg. 

This stretch focuses on relieving tension from the hips, which are often tight after a day at the office. Tight hip flexors spell trouble for your spine- they contribute to anterior pelvic tilt, a condition that pulls your spine out of alignment at its very base. By relieving tension in the hip flexors, you are taking the first step toward remedying this situation.

Daily purposeful stretching is the tonic the doctor ordered

So many of us find ourselves too busy to even stretch for 1 second during a given day. But if you can only discipline yourself to get down on the floor for 60 seconds, you may establish a habit that leads to a better quality of life. We urge you not to let your job or your lifestyle get the better of your spine. We want to help you provide your spine with the daily support it needs to keep you comfortable throughout all of life’s activities. Give our office a call to schedule an appointment today. 

Golf is full of unique challenges for your spinal health

Golf is a much more physical sport than it gets credit for- the bio-mechanics involved in a single swing are enough to boggle the mind. It requires an intense coordination between your musculoskeletal and nervous systems to propel a little white ball through the air with distance and accuracy. Shoulders, wrists, spinal joints, hips and ankles are all the joints whose motion must be coordinated to provide a fluid swing. And when you factor in practice swings, you may be performing this motion at varying levels of intensity hundreds of times per round! Then you factor in things like bending over to tee up, marking your ball, moving debris; lifting, setting down and carrying a golf bag long distances; when you think about it, the movements all add up! So how do we keep our backs strong against a sport that is particularly deleterious for our spines? 

Areas of focus for chiropractors in the game of golf 

At our office in Houston, we treat many a golfer who is looking to avoid injury and increase performance on the course. Chiropractic is perfectly suited to this sport because of its focus on using natural modalities to regulate nervous system function and improve musculoskeletal health. Here are the particular areas of focus for chiropractic in the game of golf:

  • Spinal alignment: full range of motion in the spinal and shoulder joints is vital to an effective golf swing. We use manual adjustments to maintain alignment and improve systemic ROM. 
  • Nervous system function: the golf swing requires a high level of motor control. Motor control requires unhindered nervous system function- by alleviating pressure from spinal nerves, we achieve this effect. 
  • Core strength: the core muscles are necessary for stabilizing the transfer of forces involved in an aggressive rotating movement such as the golf swing. Specific core strengthening exercises and stretches minimize your risk for injury.

Add the support of chiropractic to your golf game today

If you are looking to improve your level of performance on the course, chiropractic is one of the best ways to get started. We design individualized treatment plans for golfers to help them prevent specific risk factors from getting in the way of their pursuit of perfection on the golf course. Give our office a call to schedule an appointment today. 

Spinal degeneration is happening every day…

…which means that every day represents a choice: we are either proactive in fighting back against the degeneration or we do nothing about it. If we choose the latter, many of us will end up with narrowing discs and abnormal spinal curvature; we will end up losing height and feeling more pain. Here is a standard recipe for back pain due to spinal degeneration:

  • The downward force of gravity
  • Spinal motion segments that naturally weaken over time 
  • Poor lifestyle habits such as consistently bad posture increase the compressive effect 
  • Lack of core stability support- weak muscles unable to share the burden of your body weight effectively

There are so many elements which increase the compressive factor on our spines, which means that many of us can benefit from daily decompression. 

Decompression through spinal elongation

Much of the work we do at Holmes Chiropractic is geared toward helping people decompress their spines. Natural, non-invasive spinal decompression can be achieved through a multitude of modalities including:

  • Manual traction
  • Motorized traction
  • Inversion 

No matter what technique you choose, the goal is the same: opening up space between the vertebrae to allow for rehydration of intervertebral discs and the retraction of bulging disc material. By gently stretching an embattled region, we direct nutrient and oxygen-rich blood flow toward the region to promote healing. Surgical and nonsurgical decompression are the two most famous forms of decompression therapy; fewer people know that you can decompress daily from the comfort of your own home. How? I hear you asking.

The answer is by focusing on stretches that promote spinal elongation. Certain yoga flows and pilates routines can be tailored directly toward reversing the ill-effects of spinal compression. When you rest in Child’s Pose or perform exercises such as the back arch, you are actively elongating the lumbar spine and alleviating the symptoms of compression.

Spinal elongation is nature’s answer to compression

At Holmes Chiropractic, we are primarily concerned with helping people design ingenious solutions to account for their back pain. Just 5-10 minutes of spinal elongation stretching each day can serve as a platform for powerful changes in your spinal health. If you need more help getting inspired, give our office a call to schedule an appointment today. 

Easy Ways To Boost Spinal Health When You Work From Home

Working from home has become pretty common in recent years; for many people, it’s a dream come true, but it takes some getting used to. It’s all too easy to fall into a pattern of inactivity or poor habits when you’re working in the comfort of your own home all day, so it’s important to protect your health. This can start with some simple lifestyle changes, such as altering your posture to keep your spine in good shape. Consider getting regular adjustments from a chiropractor who can relieve and prevent back and neck pain. Holmes Chiropractic has some helpful information on the different chiropractic services and health resources available to individuals of all ages.

Create a custom workout

As any chiropractor will tell you, exercise is a crucial part of maintaining spine health. It’s important to create a customized workout for your specific needs, however, especially if you’re a senior. You might need to find exercises that take your mobility into account or some that offer low-impact movements. Walking, yoga, swimming, stretching, and utilizing workout videos are perfect options when the weather is uncooperative and you need an indoor activity; check out your local mall, a museum, or the YMCA for the perfect exercise space when you can’t get outside.

Get moving at home

Of course, if you would rather workout in the comfort of your own home, there are plenty of ways you can fit in some daily exercise that won’t get in the way of your work. Streaming fitness videos is an easy way to find motivation and get moving, but you’ll want to make sure your internet connection is strong enough to handle them, as there’s nothing worse than finding your groove within a workout only to have the video freeze up. 5G Ultra Wideband internet is now available in some major cities, which can boost your speed and keep your videos streaming smoothly; check to see if it’s accessible in your area.

Give yourself the right tools

Exercise is important, but you’ll also need to make sure you have a comfortable, supportive chair to sit in while you work. You may be tempted to curl up in a soft armchair with your laptop, but that will definitely take a toll on your back. So, look for an adjustable desk chair and consider using a small back support pillow while you work. You can also use a footrest, which will keep your spine in a healthier position. You might even invest in a standing desk, which has several health advantages and can ease the pressure that sitting puts on your neck and shoulders.

Set reminders

No matter which type of desk you use, it’s important to take breaks throughout the day to stretch or get up for a few minutes. Set an alarm on your phone so you can remember to get up now and then and move around. Even if you don’t have time to exercise, it’s good for your spine and joint health to stand every so often. In fact, taking care of your spine can be beneficial for other parts of your body; according to Holmes Chiropractic, spine care can affect all kinds of issues because the spine houses the nerves that go to every organ and cell. If the nerves are not working at their best, how can the brain give the best direction and control of each organ and tissue?

Taking care of your spine can alleviate various problems, but it can also prevent major pain and disorders from occurring in the future. No matter your age or ability, there are several things you can do to keep your spine in great shape. By making minor lifestyle changes while you work from home, you can maintain overall wellness and feel better at the same time.

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Chronic pain is a brutal reality

Defined broadly as pain that lasts for more than three months, chronic pain can come to define a person’s entire life, especially in old age. The daily battle against symptoms can take all the willpower and determination an individual can muster just to survive the day. The pain becomes a permanent fixture in life- stemming from conditions that we can identify but that have no definitive treatment. At Dr. Randall Holmes Chiropractic, we specialize in helping people find a way to live happily despite musculoskeletal disorders that cause chronic pain, conditions like:

  • Spinal stenosis
  • Osteoarthritis and rheumatoid arthritis
  • Degenerative disc disease

These are serious spinal conditions that often appear with age, as the natural degenerative process finally starts to get the better of our spines. Managing chronic pain requires coming to grips with the reality of your condition and a dedicated, individualized treatment plan that seeks to help you live better despite it.

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A stressed-out lifestyle breeds physical pain 

Stress, anxiety, depression; all of these symptoms influence each other and have a knock-on effect on your physical health. Your body’s natural defense mechanism to stress is to tighten- muscles tighten involuntarily and remain that way until the stress passes. But if you live a lifestyle with chronically high-stress levels, there is a chance that your body will remain chronically tight. Tense muscles create a pull on the spine that can have a devastating effect on spinal health and wellness. By contributing to misalignment and nerve impingement, stress is effectively hastening the natural degeneration of our spines and leaving you at risk for the development of seriously painful spinal conditions. So what’s the solution? Read on to find out how we help.

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As the holiday season approaches, this year you may be looking to purchase gifts that keep on giving, and chiropractic treatment is one gift you can give that provides a host of health and wellness benefits to gift recipients of all ages.

Sure, a chiropractic adjustment might not be the perfect stocking stuffer for a ten-year-old, but one simple adjustment would be a great thing to give someone in their teens, twenties, thirties, forties, and beyond.

The holiday season can be stressful — we all have people we’d like to shower with presents. But we have to work long hours at our stressful jobs in order to have the purchasing power required to procure said gifts. Once you make it through the holiday finish line, chiropractic treatment might even be a great little gift to give yourself.

One simple treatment at Holmes Chiropractic provides the following benefits:

  • Drug-free pain relief
  • Improved Flexibility
  • Increased Range of Motion
  • Better Mental Cognition
  • Improved Digestion
  • Clears the Sinuses
  • Reduces or Eliminates Headaches
  • Promotes a Better Night of Sleep
  • Natural Mood Booster

If you’re interested in purchasing chiropractic treatment as a gift, contact Holmes Chiropractic today. We have multiple gift options that will fit just about any budget. Chiropractic makes the perfect gift for patients from all walks of life.

chiropractor Houston Health Coaching

It doesn’t matter if you plan to have a few low-risk family/friends over for Thanksgiving (if your local government permits, that is) or if you’re planning on throwing a socially distant Thanksgiving, it’s a good idea to have some nutritious options in lieu of the normal comfort food. Keeping your health in mind during this holiday season will only serve you well during this time.

As far as healthy Thanksgiving dish options, first make sure you have your vegetable situation in check. Provide salad options that include spinach and kale, not to mention healthy add-ons like walnuts, almonds, beets, celery, sprouts, radishes, and more.

Next double-down on that veggie foundation and provide a few vegetable side dishes. Veggie casseroles, yam dishes, and broccoli dishes are good side options.

Next, make sure that your source of protein is clean. Going organic is a good idea. Be thoughtful and provide a plant-based protein option for those in your family who do not eat meat.

Chiropractic treatment is a wonderful compliment to a healthy diet and lifestyle. Our treatments aren’t just for those who get injured at Holmes Chiropractic. We provide our wellness treatments to members of the entire family experiencing any circumstances life throws their way. Contact us today to learn more about how our treatments can help make a healthier you.