Search

If you're having lower back discomfort or pain across the top of the hips or the pelvis, whether it's on one side or both sides, it's very likely that the muscles in the area are not able to help support your spine in the way that they need to. Some of this can be due to restriction of the joint function itself, and some of it is going to be related to just conditioning over time. If you have to spend a lot of time throughout your day seated, or if you spend a lot of time with a loaded spine for whatever reason, the muscles of your lower back need to work in tandem with the other muscles in the area. And so if we're not getting help from those other muscles, your lower back can bear the brunt of that. So I'm going to show you a quick, easy exercise that we can do to help engage those stability muscles and help improve the sharing of the load between your lower back and some of the other muscles that should be helping out. So we're going to lay down here on the table, but you can do this one on the floor. Ideally not on a mattress because it just has a little bit too much cushion or padding in there, so something with a little bit of feedback for your body here. We're going to lay on our back with our knees bent, and our spine here is going to have a little bit of space, a little bit of an arch in the lower back. That's going to be a key thing we're going to want to focus on during this exercise. The first movement here is to flatten your spine and push it into the table here. That's going to cause some rotation of your hips, but what I want you to focus mostly on is your belly button working down towards the floor and feeling your spine press into the floor From here, once the spine is pressed into the floor, we are going to engage and squeeze our glutes, and lift up off the floor about an inch. That's all we need to get that good contraction going. Then we're going to allow that to slowly release out, maintaining the pressure into the floor with my low spine, and then relaxing that pressure from there. That's one full rep. Let's take it through it together here. Belly button towards the floor. Get a little bit of that rock in the pelvis. Now we're going to squeeze those glute muscles, lift about an inch, then relax the glutes, return down, and relax the lower spine. So this is one that you can do daily or regularly to not only help alleviate some symptoms that you are feeling currently, but also help build and work towards your body feeling better stabilized throughout the day and thus having less pain in that lower back. Be Well Dr. Daniel

Well, it's that time of year again. Cold and flu season is right around the corner, and I want to give you five things to keep your immune system nice and strong so you can be prepared for it. Number one, keep your nervous system nice and clear with regular chiropractic adjustments because your nervous system controls your immune system. Number two, be sure to get plenty of sleep every single night. Adults, we need at least seven hours of sleep every night. Kids need at least nine. It's important because sleep is where you immune system repairs. Number three, stay active. Activity stimulates the immune system and continues to circulate blood, which carries oxygen and nutrients, which helps with the immune response in your body. Number four, make sure you drink plenty of water. Keeping the body nice and hydrated will help strengthen the immune system. Number five, consider supplementing with vitamin D, elderberry syrup, and zinc. That's three very powerful supplements that can help strengthen your immune system. So there you go, five ways to strengthen the immune system and get ready for the upcoming cold flu season. Be Well, Dr. Tony

We have had many testimonials over the years from adults and school-aged children alike, telling us that they experience better focus and better mental clarity, and oftentimes they wonder how does that work? Well, here's my explanation for that. Your brain is the master control center of your entire body. It controls not just your thoughts, but also all the healing and function that happens in every cell, muscle, and tissue in your body. And that happens through the nervous system, which is basically your brain, spinal cord, and nerves. So if your nervous system is carrying a lot of extra stress on it, which by the way, these scanners that we have in our office can detect and show us exactly where that is and direct where our adjustments will go, and our adjustments are designed to clear out those neural spinal pathways, when you clear off all the extra stress from the nervous system, it frees up your brain to be able to do things like focus, memory, attention, along with all the other healing and function that has to do in the body. Be Well Dr. Tony

Hey, everyone. Welcome to our top three rules for backpack safety. Now, most of you have already started school or it's your first week, so let's make sure we start the school year right with some backpack safety tips. Number one, making sure you wear wearing both straps. So as my lovely assistant is doing, she's wearing both straps here. Show them what you should not be doing. Yes, that's right, one strap, because what happens? And then you get a little uneven up here, neck pain, shoulder pain. You get it. So number two, now, you might see some kids nowadays... having their bags sagging down past their hips. You don't want that because, again, that's going to hold them down, can hurt their low back, the mid back. So what we want to do is tighten up these straps here so that the backpack is right above the hips here. So make sure to watch that in your child. The next thing is make sure they're not carrying around a whole lot of weight. The rule of thumb is 10% of their body weight. So if your child weighs 100 pounds, no more than 10 pounds. 80 pounds, no more than eight pounds. You get the point. But make sure they're not carrying more than that because it can really irritate their neck, their upper back, their shoulders, and they will feel it by the end of the day. Have a great time with the rest of the school year and we'll see you soon. Be Well, Dr. Lisa

The fall sports season is in full effect here, and at Essentials of Life, we are all about making sure that our families and our young athletes are staying healthy, and in this season, performing their best on the field and staying safe. And so even if you are one of those young athletes or weekend warriors that feels like your body is working pretty well for you, I have a movement screen that can potentially show us where some limitations are hanging out that might lead to some challenges down the road here. So let's get right into it. I have a length of PVC pipe here, but you can definitely use a broomstick, a mop, or anything that you got around the house that you can hold up over your head. So we're going to grab this stick here. I'm going to step back into the room so that you can see me fully here. We're going to hold this stick up over our head here, and we're going to perform an overhead squat. So feet about shoulder width apart, arms staying straight up over our head here, and then we're squatting down until we get to the bottom and coming back up. Now, we're going to be able to see some limitations here if we're tilting one side or the other, if we feel like we're rotating, or if we feel like we're starting to fall forward or not able to get all the way down deep into that squat. So even if, like I said, you are feeling good, you feel like your body is rocking and moving well, if you're not able to perform this comfortably, or if you feel like you're moving funny or losing balance, that can be an indicator of an imbalance that may come back to show up as an injury throughout the season. So this is a great time to come on in, get your movement screen done, get a scan done here in the office, and make sure that not only you can perform your best throughout the season here, but you stay feeling good too. Be Well Dr. Daniel

Hey everyone! If you’ve ever walked through our doors, you’ve probably noticed something right away — we see a lot of babies and kids  here in the office. And if you’re anything like most parents, your first thought might be, “Wait… kids need chiropractic care?” It’s one of the most common questions I get — and honestly, I love answering it. Because once you understand why  we see so many kids, it all makes perfect sense. So today, I want to share what pediatric chiropractic care is really all about, what it looks like (spoiler alert: it’s incredibly gentle), and why more parents are choosing this path for their children — starting from birth. Birth Is a Big Deal (Even a “Perfect” One) Let’s start at the beginning. Literally. Birth — whether vaginal or cesarean — is one of the most physically intense  experiences a baby will ever go through. Think about it: babies are tucked up in a curled position for months, then pushed, pulled, twisted, and squeezed during delivery. Even in a “textbook” birth, their little bodies go through a LOT. Now imagine what happens when birth includes interventions like: Forceps or vacuum extraction Inductions C-sections Long labors or super fast ones Breech positioning All of those things can create stress and tension in the spine and nervous system . And because the nervous system controls everything  (digestion, sleep, muscle tone, immune function), when it’s out of balance, we start to see little signs — like trouble nursing, colic, reflux, sleep struggles, or even just a really fussy baby. That’s where we come in. What Does a Baby Adjustment Even Look Like? This is the part most parents are surprised by — because the word “adjustment” can sound intense if you’ve never seen one done on a baby. But here’s the truth: adjusting a baby is NOTHING like adjusting an adult. There’s no cracking. No popping. No pushing. What we do is more like a gentle pressure — the kind you’d use to check the ripeness of a peach. That’s it. Sometimes we hold a spot for 10–20 seconds, helping release tension. Other times, we use soft stretches or rocking motions. Babies often completely relax, yawn, or even fall asleep  during their adjustments. It’s that calming. And kids? As they grow, the adjustments grow with them. They’re still very gentle, and we always tailor our care based on age, size, and what that child needs. Why Would a Baby or Child Need to Be Adjusted? This is a big one. Just like adults, kids have nervous systems  — and they’re actually developing and growing even faster than ours. That’s why it’s so important to keep things moving well and functioning smoothly. Here are a few common reasons parents bring their children in: Trouble nursing (latch issues, favoring one side, etc.) Reflux or excessive spitting up Torticollis or flat spots on the head Colic or excessive crying Chronic ear infections Constipation Trouble sleeping or settling Developmental delays Sensory challenges And then there are the kids who are doing “fine” — but their parents want to give them the best possible start. I love that. Chiropractic isn’t just about addressing problems — it’s about setting kids up for thriving . Growing Bodies, Growing Nervous Systems From the moment they’re born, kids are constantly moving, growing, and adapting. Think about how often babies are in car seats, learning to crawl, bumping their heads, or taking tumbles while learning to walk. Then they grow into kids who are sitting at desks, carrying backpacks, playing sports, or using screens. All of that creates stress on their little bodies. And because kids are so adaptable, they often don’t feel  that stress the way adults do — but it still affects how their bodies function. When we adjust children regularly, we help: Support proper posture and alignment Enhance immune system function Improve sleep and digestion Support emotional regulation and focus Keep the nervous system calm and balanced It’s like brushing your teeth — a little bit of regular care can prevent bigger issues later. What to Expect If You Bring Your Child In If you’re thinking about bringing your child in, know this: we make it fun. Our office is kid-friendly, with books and toys and space to move around. We take our time, answer your questions, and always make sure both you and your child feel comfortable. You’ll never be rushed. We’ll talk about birth history, milestones, and what’s going on now. And from there, we’ll build a care plan that’s unique to your  child. No pressure. No cookie-cutter routines. Just real support that meets you where you are. Final Thoughts So yes — we see a lot of babies and kids. And we wouldn’t have it any other way. Because childhood is the foundation of health. And when we help kids thrive early on, we give them the tools to stay strong, resilient, and well as they grow. If you’ve been curious about pediatric chiropractic care, or if something in this post made you think, “Hmm, that sounds like my kid,”  — we’re here. Reach out anytime. We’d love to walk this journey with you. Be well,   Dr. Lisa

Summer is in full effect here. And whether you are out on the lake, at the beach, or you are sitting next to a field or participating in a game or a practice, it has definitely been the tale of two extremes here. Either it's been raining us out or it's been really, really hot and humid. And so big topic of conversation as of late in the office is what are the most efficient ways to cool down the body when you do start to feel like you're getting overheated ? Especially during sports and especially during performances where you can't necessarily take the type of break your body might need to actually cool down. And so the most effective ways might sound a little bit interesting from what we're used to. Instead of thinking about putting something cold on the chest or on the back of the neck, our body has a really good layer of insulation in those areas. And so, we don't necessarily influence the core temperature of the body. So let's take advantage of areas where we have a lot of blood flow going on. And so in the hands and in the face and even the soles of our feet, we have a lot of blood flow going on. And so if we can cool that blood down, that blood is going to travel back to the center of our body here and then therefore cool down our body. And so, a couple easy ways that we can do this. You can either make sure that we got a cooler packed with our ice pack here, and especially when this thing is ice cold, you want to pass that between your hands. Otherwise, if we cool down our hand too much, our body actually stops that blood from going anywhere because it's too cold. So if it's really, really cold or ice cold, we're going to pass that between our two hands here, or we can make sure that we got a bottle of cold water. Usually a plastic bottle is going to work the best for this, and we're going to hold that in our hands here, cooling down the blood in our hands, and then cooling down our body. You can also do that with one of those chamois towels on your face. Either way is going to work and is going to be the most effective way to cool down your body when you're feeling overheated this summer. Be Well -Dr. Daniel

We are all pretty aware of how important our individual choices are to cultivating our own health and our own success in life. But how much easier is that success to create when you have a team around you, when you have someone to help you create a pathway, when you have somebody cheering you on when you have success? And so here at Essentials of Life, we're all about creating a community to serve your health. And in the office here, not only do we try to cultivate a loving family environment here, but we also try to do our best to reach out into the community and do as much as we can to not only exist positively in your health space here, but to help you create a community of people around you, from your coaches, to your friends and your families, and even your teachers that you might see coming in and out of the office here as you're getting your care. All of that is going to make it that much easier for you to see the goals that you're wanting to see. And so at Essentials of Life here, we're starting this Health Starts Here initiative. You're going to see these T-shirts start showing up in the community. You're going to maybe see some signs start popping up in the yards. Because we want to give you the feeling of support and power in your care journey, and not only creating good, positive health, but increasing the health for our community and showing everybody how great it can be to live this life when you're feeling good, and you can get out there and live your life the best you can. Be Well, Dr. Daniel

Dr. Tony here with Essentials of Life Chiropractic and sad news is, there's not going to be a parade this year because of road construction, which is a bummer because the parade is always a great opportunity for us to share the message of chiropractic with this community. It's a great chance for us to start a conversation and say, "You know what? Chiropractic isn't just for old broken people. It can be as part of a health and wellness journey." And when we have over 200 people walking in a parade with us, all wearing the same shirt, all with the same message, we're just trying to start a conversation with the community. So we had to get creative and find a substitution for that. And I think we got something really cool. Right now, I am wearing what would've been our parade shirt. It says, "Health Starts Here." So these are the shirts that we would've wore for the parade. And we also put together a yard sign that says the same thing, " Heath Starts Here ." And what we've asked our patients to do is to kindly put that sign in their yard, take a picture with it, share it on social media with a few words of how Essentials of Life Chiropractic has helped them and their family. Now, we hope this starts a conversation both in neighborhoods and on social media. So if you see one of these signs, make sure you ask, "Hey, how can chiropractic help?" We look forward to helping you too. Be Well, Dr. Tony

As the summer months roll on by, so do the sights and sounds of our kids hitting the fields and facilities for another season of sports. Whether it's soccer, baseball, or gymnastics, youth sports are a huge part of the fun and energy of these warmer months. But with all that increased activity comes the possibility of injury. In fact, studies show that over 3.5 million kids under the age of 14 are treated for sports injuries each year. So, what can we do to prevent that and help keep our young athletes performing at their best? That’s where chiropractic care comes in. At our office, we’re passionate about helping athletes of all ages — especially our younger ones — stay strong, healthy, and injury-free. Chiropractic care isn’t just about adjusting the spine; it's about helping the entire body function at its highest level, and that includes keeping joints, muscles, and tissues working together seamlessly. Helps Improve Flexibility and Range of Motion Kids are always on the move, and as they grow, their bodies go through rapid changes. As their muscles and joints develop, they need to be able to move freely without restriction. Chiropractic care helps by improving joint mobility and flexibility, which is especially important for young athletes. Whether your child is sprinting down the soccer field or performing high jumps in gymnastics, the ability to move freely can make all the difference in preventing strains and sprains. Regular adjustments help to ensure that joints are aligned properly and moving as they should. This means less risk of stiffness, tightness, and injury. Think of it as routine maintenance for the body, making sure everything stays in good working order and doesn’t get “stuck” or overworked. Injury Prevention for Young Athletes Many injuries happen when muscles and joints are overstressed, or when they’re not functioning properly. A lot of times, kids might not even notice when something feels “off,” but it can still affect their performance or lead to injury over time. Chiropractors are trained to detect these misalignments early on, before they become major issues. In sports, it’s common for kids to focus on one sport for an entire season or even the entire year. This can create muscle imbalances if certain muscles are overused while others are neglected. Chiropractic care helps identify these imbalances and address them proactively, reducing the risk of overuse injuries like tendinitis, sprains, strains, or stress fractures. If your child is a pitcher in baseball or a runner in track, for example, certain muscles will get repetitive strain, while others may not get the attention they need. Chiropractic adjustments work to restore balance and ensure that all muscle groups are functioning optimally. Faster Recovery After Injury Even with the best prevention strategies, injuries can still happen. When they do, chiropractic care can be an excellent complement to the healing process. Whether it’s a pulled muscle, a twisted ankle, or a sore knee, chiropractic adjustments help speed up the recovery process by promoting healing and reducing inflammation. Chiropractic treatments can also help young athletes manage pain more effectively, which means they can return to their sport sooner and with greater confidence. Since chiropractic care focuses on the entire musculoskeletal system, it’s an excellent way to complement other treatments like physical therapy or massage therapy. Instead of just treating symptoms, chiropractic care works to heal the root cause of the problem and restore the body to full function. Focus on Posture and Alignment As kids grow and their bodies change, maintaining proper posture can sometimes become a challenge — especially as they sit for long hours at school or hunched over a phone or computer screen. Bad posture can lead to muscle tightness, neck pain, and even headaches, which can impact their athletic performance. Chiropractic care helps improve posture by realigning the spine and ensuring that the nervous system functions at its best. Good posture plays a key role in sports performance, as it helps the body move more efficiently and reduces unnecessary stress on muscles and joints. For young athletes, this is a game-changer when it comes to preventing injuries and performing at their peak. Mental and Emotional Wellness Sports aren't just about physical health; they're also about mental resilience. Chiropractic care can also benefit young athletes' mental health. Regular adjustments can help reduce stress, anxiety, and tension, which can improve focus, sleep quality, and overall mood. When kids feel their best physically, they're also in a better place emotionally and mentally to perform well in their sport and in other areas of life. Having a healthy body that’s functioning optimally allows young athletes to stay more present during competition, focus better, and recover faster. That mental clarity and resilience is just as important as physical fitness when it comes to long-term success. Let’s Get Moving — Safely! If you have a young athlete in your family, it’s never too early to start incorporating chiropractic care into their routine. Whether they’re just starting out in sports or they’re a seasoned athlete, chiropractic care can help them stay safe, healthy, and performing at their best. So this season, let’s not just focus on the wins and losses — let’s focus on setting our kids up for success and making sure their bodies stay in tip-top shape. If you have any questions or would like to learn more about how chiropractic can benefit your young athlete, don’t hesitate to reach out. We're here to help! Be Well,  Dr. Daniel

Hey, everyone! We are going to go through different sleeping positions because I know some of you are going to be leaving your house this weekend and maybe sleeping on the not-so-great mattresses or maybe a cot or maybe the ground this weekend or anytime throughout the summer when you're traveling. So let's just make sure that you know how to sleep properly so that you're not going to do anything bad to your spine. So the first thing I'm not going to show you to do is how to sleep on your stomach. The reason why is because that is the worst, absolute worst position for your neck, back, and pelvis. Let me tell you why. So first, if you're on your stomach, most people, you're going to do this too, right? Turning your head more one way or the other. And then what most of us do, is bend one knee. Now what this does is it creates a lot of tension in that hip and the hamstring, which will eventually cause low back pain. So not only do you get neck, but you could also get low back pain from going on your stomach, so none of that. So first and foremost, the most important way to sleep is on your back. That's the best way. So how you're going to do that, whether you're on a cot, on a mattress, anywhere else, you'll have your pillow close by. Just make sure when you're traveling that if you can, bring your pillow from home. That's going to be very helpful. So what you're going to do next is elbows are going to go down. It's going to be as close to the pillow as possible here, touching. And then basically, you're going to lower yourself onto your pillow. So do notice where the pillow is. So the end of the pillow is basically right between the shoulder blades and your head's just naturally going up and down. So what you don't see is starting with your pillow just supporting your neck and head. Why? Because if I would take the pillow away now, your head and neck would be overstretched, those muscles would get really tight, and we don't want that. So the second way someone could sleep, and what most people sleep, is on their side. So with that, we're going to go on our side. The pillow can be right at the edge of your shoulders, but the one thing you don't want to do is to lay directly on top of that shoulder joint. What you're going to want to do is pretend someone's holding your hand and pulling you a little bit out from underneath you so you're on your shoulder blade. Then you can put your head down, bend your arm around so it's wrapped around your pillow. And then this isn't all so the next thing you want to do is put a pillow between your legs, because if you're knees are stacked on top of each other you're going to put pressure on the hip, pressure on the low back, and even pressure on the knee. So make sure you have a pillow between your knees for this one. And then even better, if you can put a pillow right in front so you're hugging something so your shoulder's not flailing your arm about throughout the night. You're nice and straight up and down here in the spine, hips are nice and straight, and your arms. So those are the best ways to sleep. Even if you're on a cot, whether you're on a couch or on a mattress, anything that might be different than your bed at home, those are the best ways to do it during your vacation. Be Well, Dr. Lisa

Hey everyone, Dr. Lisa here from Essentials of Life Chiropractic. Since we have a glorious short summer in here in Minnesota, I'm going to show you how you can do all your lovely yard work throughout these months without hurting your back. Let's start with everyone's favorite, weeding. So we're going to come over here. So how not to weed is bending over, pulling or twisting all up in that back. The best way to do it is squatting. So you bend your knees and you can sort of bend from the hip. Now, if you have really bad hips, I understand. So get a pad, put your knees on it, and then again, don't bend from the back, bend from the hip forward, and then just weed from there. So next, we're going to do some shoveling. Because who doesn't like shoveling some dirt and some rock, right? Now what not to do is a lot of twisting, one of the worst positions for your back. So you want to face where you're shoveling, go a little bit down that way. Use your hip. Again, you're using your legs. Use your arms to bring it up. Carry it over and face and do it that way. No twisting, okay? It's a good way to shovel. Same with those little pebbles and rocks. So the last one we're going to do is I'm going to show you how to lift heavier objects. So instead of bending and twisting, that is not a good way to do it. What you're going to do, is get right on top of it. Squat down, use your muscles, and bring it up. So I hope those all helped you. There are many more other gardening things to look at, but those are the most common here in Minnesota. Hope you have a good one. Be Well Dr. Lisa