 At Petrak Chiropractic, we often describe our approach as “family chiropractic” and that’s exactly what it is. We provide care for the whole family, from infants and toddlers to adults and seniors. Every stage of life brings changes to the body, and chiropractic care is a safe, non-invasive way to support proper alignment, mobility, and long-term wellness. Whether you’re helping a child avoid developmental issues, managing stress or chronic pain as an adult, or staying active and balanced in your later years, having a family chiropractor ensures every member of your household is supported with care tailored to their specific needs. Why Choose a Family Chiropractor?There’s a reason more families are turning to chiropractic care as part of their wellness routine. A family chiropractor doesn’t just treat pain when it shows up. We work proactively to support growth, recovery, and movement at every age. Chiropractic care strengthens the spine, supports the nervous system, and helps prevent future injuries by improving balance and range of motion. It’s convenient, personalized care you can count on no matter who in the family needs it. Chiropractic Care For ChildrenDuring early development, children go through rapid changes, from their first steps to their first team sport. Tripping and tumbling are part of the learning process, but even small falls can cause subluxations (spinal misalignments) that go unnoticed and create issues down the road. Pediatric chiropractic care is safe and gentle. Regular check-ins help ensure bones are growing properly and that nerve stress is minimized as your child learns, moves, and grows. When children get older and start participating in sports like soccer, hockey, football, or gymnastics, chiropractic care plays a key role in injury prevention and recovery. It helps keep growing bodies aligned and strong, reducing the risk of strains and making sure they bounce back faster when injuries do happen. Chiropractic Care for AdultsAdults come to us for all kinds of reasons: back or neck pain, stiffness from desk work, old injuries flaring up, or simply to stay mobile and feel better in their day-to-day routines. We develop personalized plans to help relieve pain, improve posture, and restore flexibility. Whether you’re juggling work, parenting, or training for a race, consistent chiropractic care helps your body keep up with your lifestyle. Chiropractic Care For SeniorsAging doesn’t have to mean slowing down. As we get older, our joints, spine, and muscles may need a little more support to stay strong and mobile. Chiropractic care helps manage pain, improves balance and coordination, and can even reduce the risk of falls. Studies have shown that seniors who receive regular chiropractic adjustments report lower rates of arthritis, better range of motion, and improved quality of life. It’s a natural way to stay active and independent for years to come. Schedule A Chiropractic Exam TodayWhether you’re scheduling your child’s first chiropractic exam or checking in on your own spinal health, it’s never too early (or too late) to get started. We begin every new patient visit with diagnostics, a review of your health history, and a personalized plan designed to meet your specific goals.
At Petrak Chiropractic, we’re proud to care for patients of all ages and stages. We believe everyone deserves to feel better, move more freely, and live life with less pain. Ready to get started? Give us a call and schedule your consultation today.  Whether you're considering your first visit or have been seeing a chiropractor for years, it's common to have questions about what chiropractic care actually involves, how it works, and what to expect. At Petrak Family Chiropractic Center, we believe in empowering patients with honest, helpful information—so here are answers to the most frequently asked questions we hear. What is chiropractic care?Chiropractic care is a non-invasive, drug-free approach to health that focuses on diagnosing and treating mechanical disorders of the musculoskeletal system—especially the spine. Chiropractors use manual adjustments and other techniques to correct spinal misalignments (called subluxations), which can interfere with the nervous system and affect overall health. How does chiropractic care work?Your spine protects your spinal cord, which is part of your central nervous system—the system that controls every function in your body. When the spine is misaligned, it can disrupt nerve signals and cause pain, dysfunction, or even illness. Chiropractic adjustments aim to restore alignment, helping your nervous system function optimally and supporting better overall health. What kind of conditions can chiropractic care treat?While chiropractic is best known for treating back and neck pain, it's also effective for:
What should I expect during my first chiropractic visit?At your first appointment, you can expect a thorough health consultation where your chiropractor will review your medical history and discuss your current symptoms. This will be followed by a physical examination, which may include diagnostic imaging like X-rays if necessary. After evaluating your condition, your chiropractor will explain their findings and recommend a personalized treatment plan. In many cases, you'll also receive your first adjustment during this visit. Our team will walk you through every step, so there are no surprises. How long does a chiropractic appointment take?Initial visits usually take about 45–60 minutes to allow time for consultation and assessment. Follow-up appointments are shorter—typically 15–30 minutes, depending on the treatment. At what age is it safe to start receiving chiropractic?The short answer is: any age! Now for the longer answer; we are a family-oriented chiropractic practice, meaning we are licensed to treat people of all ages -- from toddlers to young kids and teenagers to the elderly. What should I wear to a chiropractic appointment?Wear comfortable, loose-fitting clothes that allow easy movement. Avoid belts, bulky zippers, or tight-fitting outfits. You won’t need to fully undress, but we may ask you to change into a gown if X-rays are needed. Will I hear a ‘crack’ during an adjustment? Is that normal?Yes, many adjustments create a popping sound, called cavitation. It’s simply gas releasing from your joints—completely normal and painless. If you're uncomfortable with the sound, let your chiropractor know; we have gentler, low-force techniques available. Is chiropractic care painful?Generally, no. Most patients feel relief or light pressure during an adjustment. Some report minor soreness afterward, similar to what you’d feel after a workout, which typically resolves within a day or two. Are there any side effects of chiropractic adjustments?Side effects are typically mild and short-lived. Some patients experience temporary soreness, fatigue, or, in rare cases, a mild headache after an adjustment. Serious side effects are extremely rare. Your chiropractor will carefully review your health history to ensure that chiropractic care is safe and appropriate for your specific needs. Is chiropractic care safe during pregnancy?Yes—chiropractic care during pregnancy is safe and can be highly beneficial. It can help alleviate common issues like back pain, pelvic discomfort, and misalignments that may affect labor. We use special techniques and pregnancy-safe equipment to ensure comfort and safety. Can children or infants benefit from chiropractic care?Absolutely. Pediatric chiropractic is gentle and specifically tailored for growing bodies. We’ve treated children for colic, ear infections, digestive issues, and sleep disturbances. It also supports proper posture and spinal alignment as they grow. When should I see a chiropractor?You don’t have to wait until you’re in pain. Regular chiropractic care can help prevent injuries, improve posture, boost energy, and support overall wellness. If you’re dealing with pain, stiffness, or recurring headaches, it’s definitely time to schedule an appointment. Can chiropractic care help with posture?Yes. Poor posture is one of the most common causes of chronic pain. Chiropractic adjustments, combined with corrective exercises, can retrain your body’s alignment and reduce long-term strain on muscles and joints. Can chiropractic care help with sleep issues?It can. If spinal misalignments are contributing to physical tension or nerve interference, adjustments may help improve sleep quality. Many patients report falling asleep faster and waking up feeling more rested after regular care. How do I know if chiropractic care is working?Improved range of motion, reduced pain, better sleep, fewer headaches, and more energy are all signs that care is working. Your chiropractor will track your progress and adjust your treatment plan as needed. Why do chiropractors recommend so many visits?Healing takes time. If you’ve had chronic issues or multiple misalignments, it may take several sessions to see long-term improvement. The frequency of visits typically decreases as your condition improves. You’re always in control of how often you receive care. What’s the difference between chiropractic and physical therapy?Chiropractic focuses on spinal alignment and nervous system function. Physical therapy focuses more on restoring movement and strength through exercises and rehabilitation. In many cases, the two work well together and may be recommended in combination. Do I need a referral to see a chiropractor?No referral is needed to schedule an appointment at Petrak Family Chiropractic Center. However, check your insurance policy—some plans may require one for reimbursement. Are chiropractors real doctors?Yes, chiropractors hold a Doctor of Chiropractic (DC) degree and must complete thousands of hours of training, as well as pass a national board exam. They are licensed professionals recognized in all 50 U.S. states. Does insurance cover chiropractic care?Most major insurance plans cover chiropractic treatment. According to the American Chiropractic Association, around 87% of insured American workers have policies that include it. We can help verify your benefits. Is chiropractic safe to receive after an injury?Eventually, after the healing process, yes. However, it also depends on the injury. Breaking an ankle shouldn't affect treating back pain much, but recently undergoing back surgery will. Before you begin treatment, inform your chiropractor of any recent surgeries or injuries you've had during the initial consultation stage. How do I choose the right chiropractor?Choosing the right chiropractor starts with finding someone who is licensed, experienced, and whose approach aligns with your specific needs. Look into their specialties and the techniques they use, and check online reviews or patient testimonials for insight into their care. Make sure they have experience treating your particular condition, and trust your instincts after the initial consultation—feeling comfortable and heard is key to a successful treatment relationship. Schedule Your First Chiropractic Appointment TodayIt’s understandable to have many questions before starting any new medical care. The professionals at Petrak Family Chiropractic Center are here to answer any other questions you have about chiropractic care. Give us a call anytime or schedule a consultation today to see just how beneficial chiropractic care can be.
 Daniel David Palmer Chiropractic care has come a long way since its founding in 1897 by Daniel David Palmer, also known as D.D. Palmer. As the founder of the first chiropractic school, Palmer helped pioneer a non-invasive approach to treating a wide range of conditions — focusing on the alignment of the spine and nervous system. Today, chiropractic techniques continue to evolve, offering patients various options tailored to their unique needs. In this post, we’ll explore seven different chiropractic adjustment methods commonly used in practices today. Whether you’re new to chiropractic care or looking to learn more about your options, this guide will walk you through some of the most trusted types of chiropractic adjustments. 1. Palmer MethodNamed after the founder of chiropractic, the Palmer Method targets misalignments in the upper cervical spine — particularly the atlas, the first vertebra at the base of the skull. This chiropractic technique is based on the belief that an atlas misalignment can disrupt the entire nervous system. Chiropractors using the Palmer Method rely on imaging like X-rays to locate the exact position of the atlas and perform precise, gentle adjustments to restore proper alignment. Sometimes referred to as the “hole-in-one” technique, this method emphasizes accuracy and minimal force. 2. Gonstead TechniqueThe Gonstead Technique views the pelvic girdle as the foundation of spinal health. If this structure is off, the rest of the spine can suffer. This approach aims to detect spinal misalignments, correct them, and avoid unnecessary repeat adjustments unless symptoms return. Gonstead chiropractors use detailed analysis including X-rays, posture checks, and instrumentation to assess the spine. Adjustments are manual and specific, with an emphasis on structural balance and nerve function. 3. Diversified TechniqueWhen people picture a traditional chiropractic adjustment, the audible “crack” and hands-on manipulation, they’re usually thinking of the Diversified Technique. This widely used method applies a quick, controlled thrust to a joint to restore proper movement and alignment. As one of the most common types of chiropractic adjustments, the Diversified Technique uses high-velocity, low-amplitude (HVLA) thrusts across various joints to improve range of motion and relieve discomfort. 4. Thompson Drop TechniqueThis method uses a specialized treatment table called the Thompson Drop Table, which features segments that drop slightly under the patient during the adjustment. The gentle dropping motion works in tandem with a manual thrust to aid joint movement with less force. The Thompson Drop Technique is known for being gentle and effective, making it ideal for patients who may be sensitive to traditional adjustments. 5. Activator MethodThe Activator Method is the second most commonly used chiropractic technique today. Instead of manual adjustments, it utilizes a handheld tool called the Activator Adjusting Instrument to deliver rapid, low-force pulses to specific spinal segments. Because it targets individual vertebrae with precision, this method is often recommended for children, seniors, or anyone who prefers a low-force approach. 6. Sacro-Occipital Technique (SOT)The Sacro-Occipital Technique, or SOT, was developed by Major Bertrand DeJarnette and emphasizes the connection between the base of the spine (sacrum) and the base of the skull (occiput). This method takes a full-body approach, focusing on how dysfunction in one part of the body can impact another. SOT practitioners assess patterns and indicators throughout the body to determine the best course of action, often blending spinal corrections with cranial techniques and organ support when necessary. 7. Toggle Recoil TechniqueDeveloped by B.J. Palmer, son of D.D. Palmer, the Toggle Recoil Technique is another upper cervical method designed to adjust the top vertebrae of the spine with very little force. It involves a quick thrust followed by an immediate release — hence the “recoil.” This gentle approach typically uses a drop table to minimize resistance and allows for precise adjustments without twisting or bending the neck. Choose the Right Chiropractic Technique for YouWhether you're dealing with chronic pain, limited mobility, or just looking to improve your overall wellness, chiropractic care offers a wide variety of techniques to suit your comfort level and health goals. At our clinic, Dr. Petrak draws on years of experience, trained at Palmer College of Chiropractic, and frequently uses the Palmer Method to help patients restore balance and function.
Ready to experience the benefits of chiropractic care? Contact us today to schedule your appointment.  Poor posture isn't just an aesthetic issue; it can lead to significant health problems like chronic neck and back pain, headaches, and even spinal misalignment if not addressed. One highly effective approach to improving posture is strengthening your core. But which core exercises are the best for improving posture? We've gathered the best core exercises for posture to help you build strength, enhance alignment, and promote overall physical well-being. Incorporating these core exercises for posture into your daily routine requires only 15 minutes per day and can lead to noticeable improvements, especially for those spending long hours seated at a desk! Why Core Strength Matters for Your PostureYour core muscles consist of much more than just your abdominal muscles. This essential group includes muscles in your abdomen, pelvis, lower back, and hips. A strong core provides stability to your spine, helps you maintain proper alignment, and supports your body during daily activities, reducing the risk of injury and chronic pain. When core muscles are weak, your body compensates, leading to poor posture habits like slouching, rounded shoulders, and forward head posture. Strengthening these muscles through targeted exercises can correct imbalances and improve overall posture. Best Core Exercises for PostureTo effectively target your core for better posture, we've outlined some of the best core exercises specifically designed to build strength and stability in key areas. Cat-Cow StretchThe Cat-Cow Stretch is a gentle yet effective exercise ideal for warming up your spine and activating core muscles. Start on your hands and knees, ensuring your wrists align under your shoulders and knees under your hips. Take a deep breath, drop your belly toward the floor, lift your gaze upward, and arch your back. As you exhale, tuck your chin toward your chest and round your spine toward the ceiling. Repeat this fluid movement 10 times, moving slowly and deliberately.
Hip Raises (Bridge Pose)Hip raises, or bridge poses, engage your lower back, glutes, and core muscles simultaneously. Begin by lying flat on your back with knees bent and feet flat on the floor, hip-width apart. Place your arms by your sides, palms facing down. Inhale deeply, engage your glutes and core, and lift your hips toward the ceiling. Hold for three seconds at the top before slowly lowering your spine back down to the floor on an exhale. For a challenge, extend one leg straight and perform the lift. Repeat this exercise 10-15 times.
Plank PosePlanks are universally regarded as one of the best core exercises for posture as they engage your entire core and upper body. Start in a push-up position with your palms flat on the floor beneath your shoulders, legs straight behind you, and feet together. Tighten your abdominal muscles and ensure your body forms a straight line from your head to your heels. Hold this position for 45 seconds, or as long as you can maintain proper form. Rest briefly and repeat two additional sets.
Single-Leg ExtensionThis exercise focuses specifically on stabilizing the pelvis and strengthening deep core muscles. Lie flat on your back with knees bent and feet flat on the floor. Place your hands gently behind your head, lifting slightly upward. Take a deep breath and engage your core by pulling your navel toward your spine. Exhale and draw one knee toward your chest while simultaneously extending the opposite leg straight at a 45-degree angle. Switch sides smoothly and repeat 10-12 times per leg.
Bird-Dog ExerciseBird-Dog effectively enhances core strength and stability while promoting balanced posture. Start on your hands and knees with wrists under shoulders and knees under hips. Engage your core and slowly extend your right arm forward and left leg backward, keeping both parallel to the floor. Hold for five seconds, maintaining a neutral spine, then return to the starting position. Switch sides, repeating 10 times per side.
Superman PoseSuperman pose strengthens the lower back, helping maintain proper spinal alignment, which is crucial for good posture. Lie face down on the floor, arms extended overhead, and legs straight. Engage your core and simultaneously lift your arms, chest, and legs off the ground, squeezing your glutes and lower back muscles. Hold for 3-5 seconds, then gently lower back down. Perform this exercise for 10 repetitions.
Tips and Precautions for Core ExercisesMaximize the benefits of these best core exercises for posture with the following tips:
Improve Your Posture with Petrak Family ChiropracticWhile these exercises can significantly improve your posture, combining your efforts with professional chiropractic care can provide personalized solutions and accelerate results. Chiropractors identify posture-related issues and recommend specialized treatments to address imbalances and alignment problems.
At Petrak Family Chiropractic, we offer comprehensive chiropractic services tailored specifically to your unique needs. Our experienced chiropractors understand the importance of good posture and core strength and will develop a personalized treatment and exercise plan that complements your efforts at home. Improving posture and strengthening your core is a lifelong investment in your health. Contact Petrak Family Chiropractic today to schedule an appointment and start your journey to better posture and overall well-being.  Carrying a backpack shouldn’t cause back pain, yet many people experience discomfort due to improper weight distribution, poor posture, or using a low-quality bag. Whether you’re a student, commuter, or traveler, choosing the right backpack is crucial for spinal health. Studies have shown that carrying a heavy backpack can increase the risk of back pain by 50%, leading to long-term posture issues and musculoskeletal strain. The good news? By selecting a properly designed backpack and following simple ergonomic principles, you can prevent unnecessary strain and protect your spine. In this guide, we’ll explore how to choose the best backpacks for back pain and offer practical tips for reducing discomfort when carrying a bag. How Backpack Weight Affects Your SpineBackpacks that are too heavy or improperly worn can lead to spinal misalignment, muscle strain, and long-term discomfort. Experts recommend that a backpack should not exceed 10–15% of your body weight. If you consistently carry a bag that is too heavy, you may experience:
Over time, improper weight distribution can lead to chronic back pain. To prevent this, it’s essential to limit the weight you carry and choose a backpack with ergonomic support. Choosing the Best Backpack for Back PainA well-designed backpack can make a significant difference in preventing and reducing back pain. When shopping for a back-friendly backpack, look for the following features:
Best Backpacks for Back PainIf you're looking for the best backpack for back pain, here are some top-rated options designed to provide optimal support: Best Rolling Backpacks for Back Pain ReliefOne of the best ways to reduce back strain is by using a rolling backpack. These are particularly useful for students and travelers who need to carry heavy loads. Here are some highly recommended rolling backpacks: Additional Tips for Preventing Backpack PainEven with the right backpack, improper use can still lead to back pain. Follow these tips to ensure your backpack remains comfortable and supportive:
Chiropractic Care for Back Pain ReliefIf you already experience back pain due to carrying a backpack, chiropractic care can help. Chiropractors specialize in spinal alignment and posture correction, which can alleviate discomfort caused by heavy backpack use. Chiropractic adjustments can:
At Petrak Family Chiropractic, we offer expert care for individuals of all ages, from students to working professionals. If you or your child experience back pain due to carrying a heavy backpack, contact us today to schedule a consultation and take the first step toward a pain-free life.  As winter tightens its grip on the Midwest, it brings with it icy patches and slippery sidewalks that can turn a simple walk into a dangerous situation. Slipping on ice is a common hazard during this time of year, and the aftermath of a fall can range from mild discomfort to serious injury. Knowing what to do when you slip and fall on ice can make all the difference in how well and how quickly you recover. In fact, according to the U.S. Bureau of Labor Statistics, over 20,000 workplace injuries were reported in 2017 as a result of falling on ice. And while workplace incidents are tracked, countless falls occur at home or on sidewalks without ever being reported. Whether you’re heading out to work or just walking your dog, it’s essential to stay prepared and know how to handle a fall. ​​Common Injuries from Slipping on IceWhen you slip and fall on ice, your body instinctively tries to protect itself by bracing for impact. However, this reaction often results in common injuries such as: Wrist Sprains and FracturesOne of the most common injuries from slipping on ice is a wrist sprain or fracture. Most people instinctively reach out with their hands to break a fall, putting tremendous pressure on the wrists. While minor sprains may heal on their own, fractures often require medical attention, including x-rays and possible immobilization. Ankle InjuriesAnkle injuries, including sprains and fractures, are also frequent outcomes of falling on ice. If you can still bear weight on your ankle, it may only be a minor sprain. However, persistent pain or swelling could indicate a more severe injury that warrants professional evaluation. Tailbone and Hip InjuriesLanding on your tailbone or hip can result in painful, long-lasting injuries. Misalignment in the hips caused by a fall can lead to nerve irritation and prolonged discomfort. Left untreated, these injuries may affect your posture and overall mobility. Chiropractic care can be especially beneficial in addressing these types of injuries, as realignment techniques can help restore balance and alleviate pain. Head InjuriesIf you hit your head during a fall, even if the impact seems minor, it’s crucial to monitor for signs of a concussion. Symptoms such as dizziness, nausea, confusion, or persistent headaches should be taken seriously and warrant immediate medical attention. Steps to Take Immediately After Falling on IceKnowing what to do immediately after falling on ice can prevent minor injuries from becoming worse and reduce your overall recovery time. Follow these steps if you experience a slip: 1. Assess Your ConditionBefore trying to get up, take a moment to assess how you feel. Check for any sharp pain, swelling, or areas that feel numb. If you suspect a serious injury, such as a fracture or head trauma, stay where you are and call for help. 2. Get to a Safe LocationIf you can move without significant pain, carefully get up and move to a safer, less slippery area. Use nearby objects like railings or sturdy walls for support to prevent another fall. 3. Apply the R.I.C.E. MethodFor most minor injuries, the R.I.C.E. method—Rest, Ice, Compression, and Elevation—can help reduce pain and swelling. However, if pain persists for more than 48 hours, it’s wise to seek professional care. The Role of Chiropractic Care in RecoveryChiropractic care can play a significant role in your recovery after falling on ice. Even if you don’t experience immediate pain, subtle injuries to your spine, hips, or joints may develop over time. Untreated misalignments can lead to chronic issues, including back pain, headaches, and reduced mobility. Here’s how chiropractic care can help: Addressing SubluxationsSubluxations, or misalignments of the vertebrae, can occur when you fall. These misalignments may lead to pinched nerves, muscle tightness, and overall discomfort. A chiropractor can identify and correct these subluxations, promoting proper spinal alignment and reducing pain. Improving MobilityInjuries from slipping on ice often result in stiffness and reduced range of motion. Chiropractic adjustments, combined with recommended exercises, can help restore mobility in affected areas. Promoting Long-Term HealingBeyond immediate pain relief, chiropractic care focuses on long-term wellness. By improving spinal alignment and addressing musculoskeletal imbalances, you can reduce the risk of future injuries and improve overall physical function. Preventing Slips and Falls During WinterWhile you can’t eliminate all risks, there are several steps you can take to reduce the likelihood of slipping on ice: 1. Wear Proper FootwearInvest in winter boots with good traction. Rubber soles with deep treads can provide a better grip on icy surfaces. 2. Salt and Shovel RegularlyKeep your driveway, sidewalks, and porch clear of snow and adequately salted to prevent ice buildup. Doing so can significantly reduce your risk of slipping on your property. 3. Walk CarefullyTake small, deliberate steps when walking on icy surfaces. Keep your hands out of your pockets to help maintain balance and avoid rushing. 4. Use Assistive DevicesIf you frequently walk on icy paths, consider using walking poles or ice cleats that attach to your shoes for extra stability. Contact Petrak Chiropractic Center for Post-Fall CareIf you’ve recently experienced a fall on ice, don’t wait for minor aches to turn into chronic pain. Even if you feel fine at first, injuries from slipping on ice can develop slowly, becoming more painful over time. Petrak Family Chiropractic offers comprehensive care tailored to your specific needs. From addressing immediate injuries to creating a long-term wellness plan, our team is dedicated to helping you recover fully and safely.
Schedule a free consultation today and take the first step toward feeling your best this winter.  Dealing with lower back pain can make getting a good night's sleep feel like an impossible task. Tossing and turning in discomfort not only disrupts your rest but can also exacerbate your pain, creating a vicious cycle that's hard to break. However, what many people don't realize is that their sleeping habits—including their position and sleep environment—play a significant role in either alleviating or worsening lower back pain. Here, we'll explore how to sleep with lower back pain by identifying the best and worst sleeping positions and offering practical tips to help you find relief. Understanding Lower Back Pain and SleepLower back pain is a common ailment that affects millions of people worldwide. It can result from various factors such as muscle strain, poor posture, or underlying medical conditions. Sleep is a crucial time for the body to heal and regenerate, but when your sleeping position puts additional strain on your spine, it can hinder this healing process. Proper spinal alignment during sleep is essential to reduce stress on the back muscles and spinal tissues, which can help alleviate pain and improve sleep quality. The Best Sleeping Positions for Lower Back PainFinding the best sleeping position for lower back pain is essential for both comfort and spinal health. Here are the top positions recommended by experts: Sleeping on Your Side with a Pillow Between Your KneesOne of the best sleeping positions for lower back pain is lying on your side with a pillow placed between your knees. This position helps maintain the natural alignment of your spine by preventing your upper leg from pulling your spine out of alignment. Here's how to do it properly:
This position not only alleviates lower back pain but can also reduce acid reflux and snoring, offering additional benefits for overall sleep quality.  Sleeping on Your Back with a Pillow Under Your KneesAnother effective position for those wondering how to sleep with lower back pain is lying on your back with a pillow under your knees. Sleeping on your back evenly distributes weight across your body, minimizing pressure points and ensuring proper spinal alignment. To maximize comfort:
This position reduces stress on the lower back and can be particularly beneficial for those with degenerative disc disease.  The Worst Sleeping Position for Lower Back PainJust as certain positions can alleviate pain, others can worsen it. Identifying the worst sleeping position for lower back pain is crucial to avoid exacerbating your discomfort. Sleeping on Your StomachSleeping on your stomach is widely considered the worst sleeping position for lower back pain. This position forces your neck into an unnatural twist and flattens the natural curve of your spine, leading to increased strain on your back muscles and spinal joints. The consequences include:
If you must sleep on your stomach, minimize harm by:
However, it's advisable to train yourself to switch to a side or back sleeping position to promote better spinal health.  How to Sleep with Lower Back Pain: Additional TipsBeyond choosing the right sleeping position, several other factors contribute to alleviating lower back pain during sleep. Choosing the Right MattressYour mattress plays a pivotal role in supporting your spine during sleep. An unsupportive or sagging mattress can misalign the spine and contribute to lower back pain. Consider the following:
Selecting the Right PillowA proper pillow supports the natural curve of your neck and aligns your head with your spine. Tips for choosing the right pillow include:
Creating a Sleep-Friendly EnvironmentA conducive sleep environment can enhance sleep quality and reduce lower back pain.
When to See a Chiropractor for Lower Back PainWhile these sleeping techniques can significantly alleviate discomfort, they won’t resolve every case of lower back pain. If your pain persists despite adjustments to your sleeping habits, it could indicate an underlying issue that requires professional attention. Chiropractors can assess your condition, identify the root cause of your pain, and recommend personalized treatment options. Visit Petrak Family Chiropractic for Personalized CareAt Petrak Family Chiropractic, we understand how frustrating it can be to deal with lower back pain, especially when it interferes with your sleep. Our team specializes in helping patients improve their spinal health through targeted chiropractic care and lifestyle adjustments. If you’re struggling with back pain and need expert guidance, we’re here to help. Schedule your free consultation with Petrak Family Chiropractic today and take the first step toward pain-free, restful sleep.
 Our friendly and knowledgeable chiropractors at Petrak Family Chiropractic define back pain as pain that occurs anywhere along the four regions of your spine, which run from the base of your skull to your tailbone. Back pain in your upper, middle, and/or lower back—or the tailbone region—can be intermittent or chronic, depending on the underlying cause. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS), “Back pain is one of the most common medical problems in the United States.” NIAMS also notes that “anyone can have back pain, and almost everyone will experience back pain at some point in their life.” An analysis conducted by researchers at the Université de Montréal and the National Center for Complementary and Integrative Health states that approximately “8.2 percent of American adults have chronic severe back pain, and about three-quarters (74.8 percent) of those with chronic severe back pain have difficulties with mobility, social participation, self-care, or work participation.” These and other back pain statistics help researchers and practitioners learn more about those suffering from back pain and the insights that can be gained regarding the pain management treatments available. Surprising Back Pain StatisticsThe National Center for Health Statistics published a study titled “Back, Lower Limb, and Upper Limb Pain Among U.S. Adults, 2019.” The back pain statistics uncovered in this study provide valuable insights into the widespread nature of back pain and its impact on public health. Here are a few of the most fascinating back pain statistics their study revealed:
Back Pain Statistics and Future ProjectionsResearch indicates that there’s likely going to be a significant rise in back pain among people across the world in the decades to come. Another fascinating study, this one conducted by the Institute for Health Metrics and Evaluation (IHME) at the University of Washington’s School of Medicine, revealed the following eye-opening back pain statistics:
This study emphasizes the societal and economic impact of back pain now and well into the future, but there’s comfort in knowing that chiropractic care can help. Most Common Causes of Back PainFitness level: back pain is more common in those who don’t exercise very often. Regular exercise helps to strengthen the core muscles that support the spine. Even going for a walk every day will help in maintaining spinal health. Rapid weight gain: obesity and sudden weight gain can put a lot of stress on the spine and neck. Smoking: smoking restricts oxygen flow to the spinal tissue. Inactive lifestyle: desk jobs with uncomfortable seats or those with poor posture are more susceptible to back pain. Genetic disorders: arthritis and other genetic disorders can be at play when it comes to back pain. Bulging or ruptured disks: since these disks are protective cushions for the vertebrae, ruptured or bulging ones can cause nerve pain within the spine. Improper lifting: always lift with your legs, not your back. Repetitive, strenuous, and improper movement will put you at a higher risk for back pain. Back Pain TreatmentConsidering that back pain can range in intensity—from mild to debilitating—it’s important to determine what’s causing the pain and receive timely treatment. One of the most alarming back pain statistics comes from a 2022 survey by Statista Research Department, which revealed that “70 percent of U.S. adults with chronic low back pain stated they had difficulty finding a treatment that worked well to ease their pain.” Unfortunately, it’s quite common for people to turn to painkillers to treat lower back pain. Another study by Statista Research Department found that “around 57 percent of adults in the United States with chronic low back pain stated they had taken over-the-counter nonsteroidal anti-inflammatory drugs (OTC NSAIDs) to treat their pain, while 45 percent said they were currently using OTC NSAIDs for such pain.” While painkillers can work well to offer temporary symptom relief, they don’t directly address the underlying cause of back pain—and that’s where chiropractic care comes in. Chiropractic care for back pain is an accessible, drug-free, and non-invasive remedy for back pain that’s ideal for people of all ages. American Chiropractic Association (ACA) describes chiropractic care as “the first Line of defense against pain” and shares numerous back pain statistics as they relate to patients who have sought chiropractic care. One statistic reveals how many Americans visit a chiropractor per year: 35 million! This number alone highlights the confidence millions of Americans have placed in chiropractors for immediate as well as ongoing pain relief. Seek Prompt Back Pain Treatment at Petrak Family ChiropracticThe back pain statistics we’ve shared with you in this post speak to how prevalent back pain is not only in America but also around the world. Fortunately, chiropractic care is available. If you live in or around Westchester, Illinois, we hope you’ll place your trust in Petrak Family Chiropractic.
Our team of highly skilled and empathetic chiropractors offers many variations of chiropractic care for treating back pain, and we welcome patients of all ages. Schedule an appointment online or call 708-223-8494. We look forward to meeting you and resolving the back pain you’re experiencing so you can live the pain-free lifestyle you deserve.  An estimated 25-54% of people crack their knuckles daily. For many, waking up and stretching—accompanied by the sounds of cracking and popping joints—just feels good and comes naturally. But have you ever wondered why cracking your joints feels so good? More importantly, are you harming yourself when you crack your knuckles or other joints? If you're a chronic joint cracker, you might be concerned about the long-term effects and how to stop cracking your knuckles. In this comprehensive guide, we'll delve into the science behind joint cracking, explore why it feels good, debunk common myths, and provide actionable tips on how to stop cracking your joints. Why Does Cracking Joints Feel Good?Before we address how to stop cracking joints, it's essential to understand why it feels good in the first place. The sensation of relief and satisfaction that follows a good joint crack isn't just in your head—there are physiological reasons behind it. Release of EndorphinsWhen you crack a joint, it stimulates the nerve endings in the joint capsule. This stimulation can lead to the release of endorphins, the body's natural painkillers and mood elevators. Endorphins create a feeling of pleasure and relaxation, which is why cracking your joints can feel satisfying. Psychological ReliefFor some individuals, cracking joints serves as a nervous habit or a way to relieve stress and tension. The act becomes a subconscious method to cope with anxiety or restlessness, providing a temporary distraction from stressful thoughts. Improved Joint MobilityAfter cracking a joint, you might notice increased mobility or a sense of looseness in the affected area. This is because the act can momentarily increase the joint's range of motion, making movements feel smoother. What Happens When You Crack Your Knuckles?To understand how to stop cracking knuckles, it's helpful to know what's happening inside your joints during the process. The exact mechanism is still a topic of research, but there are a couple of leading theories as to what causes the “popping” sound. Synovial Fluid and Gas BubblesSynovial joints are the most movable type of joints in the body, found in areas like the shoulders, knees, and wrists. These joints are surrounded by synovial fluid, a viscous substance that lubricates and nourishes the cartilage. One theory suggests that when you stretch or manipulate a joint, the pressure within the joint capsule changes, causing dissolved gases in the synovial fluid to form bubbles. The collapse or bursting of these gas bubbles produces the characteristic popping sound. CavitationAnother prevalent theory involves cavitation—the formation of cavities or voids within the synovial fluid due to rapid changes in joint pressure. When these cavities collapse, they create a sharp, audible pop. Recent imaging studies using MRI technology have provided support for this theory, showing cavity formation during joint cracking. Is Cracking Your Joints Harmful?The claims that cracking your knuckles is harmful or leads to conditions like arthritis have been circulating for decades, often cited by concerned family members as a reason to stop the habit. But do these claims hold any scientific weight? Debunking the Arthritis MythMultiple studies have investigated the link between habitual knuckle cracking and arthritis. The consensus is that there's no direct correlation between the two. A notable study published in the Journal of the American Board of Family Medicine examined individuals who cracked their knuckles regularly and found no significant increase in arthritis compared to those who didn't. Potential Adverse EffectsWhile cracking your joints may not cause arthritis, it isn't entirely without risks
Correlation vs. CausationIt's important to note that some of these adverse effects might not be directly caused by joint cracking. Since knuckle cracking is often used as a stress reliever, habitual knuckle crackers are also more likely to take part in other activities such as manual labor, smoking, nail-biting, and alcohol consumption, which may be the main factors in swollen hands and grip strength. How to Stop Cracking Your Knuckles and JointsIf you're looking to stop cracking your joints, whether due to personal concern or at the behest of others, here are several strategies you can employ: Identify TriggersPay attention to when and why you feel the urge to crack your joints. Is it during moments of stress, boredom, or concentration? Understanding your triggers is the first step toward breaking the habit. Address Anxiety and StressIf cracking your joints serves as a coping mechanism for anxiety, consider alternative stress-relief techniques:
Keep Your Hands BusyOccupying your hands can distract you from the urge to crack your knuckles.
Stretching ExercisesRegular stretching can alleviate the need to crack joints by reducing muscle tension.
Set Realistic GoalsBreaking a habit takes time. Set achievable milestones, such as reducing the frequency of joint cracking gradually.
When to See a Chiropractor for Cracking JointsWhile cracking your knuckles is mostly harmless, other things can cause a snapping or popping sound, such as when tendons snap over joints. For instance, if you feel or hear your shoulder popping repeatedly as you lift weights, it could indicate that the muscles are tight and some extra stretching may be needed before you begin your workout. If the snapping becomes painful and radiates to other body parts, cease strenuous activity immediately, take a warm shower to loosen the muscles, and visit a chiropractor. In addition, painful popping in the joints could indicate a torn muscle or other injuries. Again, your chiropractor can help heal it to get you back on track. For any further questions or to schedule a consultation, contact Petrak Family Chiropractic Center today. We'll help develop a personalized treatment regimen to help you become more limber, coordinated, and balanced.  Pregnancy is a remarkable journey that brings about profound changes in the body. As the body adapts to nurture new life, these transformations can sometimes lead to discomfort and pain. Chiropractic adjustments before labor and while pregnant can play a crucial role in promoting a healthier, more comfortable pregnancy and easing the birthing process. Here, we'll explore the myriad benefits of chiropractic care during pregnancy, how it can prepare your body for labor, and why it's a safe and effective option for expectant mothers. Understanding Chiropractic Care During PregnancyChiropractic care focuses on the health of the spine and nervous system, aiming to alleviate pain, improve function, and support overall well-being through manual adjustments and other techniques. During pregnancy, chiropractic adjustments are tailored to accommodate the physiological changes that occur, ensuring both the mother's and baby's safety. How Chiropractic Care Is Adapted for Pregnant WomenPregnancy brings about significant biomechanical and hormonal changes. Chiropractors adapt their techniques to accommodate these changes, ensuring treatments are gentle and comfortable. Specialized equipment, such as pregnancy support pillows and adjustable tables, allows expectant mothers to lie face down without putting pressure on the abdomen. Adjustments are performed with careful consideration of the mother's and baby's safety. Addressing Potential ConcernsSome women may have concerns about the safety of chiropractic adjustments during pregnancy. It's important to note that chiropractors are extensively trained to work with pregnant patients. They avoid any techniques that put pressure on the abdomen and focus on gentle manipulations. Open communication with your chiropractor about any discomfort or concerns ensures a safe and positive experience. Read more: Everything You Should Know About Chiropractic Care During Pregnancy. Benefits of Chiropractic Adjustments While PregnantChiropractic care during pregnancy offers a natural way to alleviate discomfort and promote overall wellness for both mother and baby. By focusing on spinal alignment and nervous system function, chiropractic adjustments can address the unique physical changes that occur during this time. Here are just a few of the benefits of chiropractic while pregnant. Relieving Common Pregnancy SymptomsAs the baby grows, the mother's center of gravity shifts, leading to increased stress on the spine and pelvis. This shift can cause a range of symptoms, including back pain, neck pain, sciatica, and joint discomfort. Chiropractic adjustments while pregnant can help alleviate these issues by correcting spinal misalignments and reducing nerve irritation. Improving Nervous System FunctionThe nervous system controls every function in the body, and spinal misalignments can interfere with nerve communication. By realigning the spine, chiropractic care enhances nervous system function, which can help reduce symptoms like nausea and morning sickness and promote better overall health during pregnancy. Supporting Emotional Well-BeingPhysical discomfort during pregnancy can contribute to stress and anxiety. Chiropractic care can positively impact emotional well-being by alleviating pain and improving physical function. Improved sleep quality, reduced fatigue, and enhanced mobility contribute to a more relaxed pregnancy experience. Enhancing Immune FunctionA well-aligned spine supports optimal nervous system function, which in turn can enhance the immune system. Maintaining a strong immune system is crucial during pregnancy to protect both mother and baby from illness. Aligning the Pelvis for Optimal Fetal PositioningA misaligned pelvis can restrict the space available for the developing baby, a condition known as intrauterine constraint. This can affect the baby's ability to get into the best possible position for delivery. Chiropractic adjustments before labor help ensure the pelvis is properly aligned, promoting optimal fetal positioning and reducing the risk of complications such as breech presentation. Reducing Labor and Delivery TimeStudies have shown that women who receive chiropractic care during pregnancy may experience shorter labor times. By ensuring proper alignment, chiropractic adjustments before labor can facilitate a smoother delivery process. How Chiropractic Adjustments Help During LaborChiropractic care doesn't just prepare your body for labor; it can also provide significant support during the labor process itself. By maintaining proper spinal alignment and nervous system function, chiropractic adjustments can contribute to a smoother, less stressful labor experience. Can a Chiropractor Induce Labor?While chiropractors do not induce labor in the medical sense, chiropractic adjustments before and during labor can help prepare the body for the birthing process. If the soon-to-be-mother experiences an extremely long labor before birth, a chiropractor can help to facilitate the birthing process. Through precise techniques, chiropractic will loosen the joints and muscles in and surrounding the pelvis to allow for a wider birth canal, making it less painful and minimizing the risk of birthing complications such as breech deliveries. Women who practice yoga, pilates, or are avid runners/fitness enthusiasts tend to benefit the most from chiropractic during pregnancy because they tend to have strong, tighter muscles that take extra effort to loosen up. However, keep in mind that having a first-time adjustment during labor won’t be a helpful option. Chiropractic trains the body through intermittent adjustments over extended periods of time. It’s not a magical cure-all for long labors, so if the patient has never had an adjustment before they go into labor, it likely won’t have any effect. Generally speaking, regular chiropractic adjustments during pregnancy and before labor will more than likely negate the need for having a chiropractor present during delivery. On average, mothers who receive chiropractic care during their pregnancy have a 24% shorter labor period. Taking precautions by seeking a chiropractor to prepare the body for birth makes for an easier, smoother process altogether. Benefits of Chiropractic After Giving BirthHaving a chiropractor after birth is also beneficial to help get on the right track to getting in shape and feeling good about yourself. Chiropractic will make sure your body is properly aligned so you can heal faster and get your body back to the state it was prior to your pregnancy. Patients often experience changes in their posture resulting from their pregnancy. This can be especially prevalent after giving birth as many parents tend to hunch and lean over while caring for their child. This can lead to further misalignment issues and experiencing pain in the back and neck. Take the Next Step Toward a Healthier PregnancyYour pregnancy is a unique journey, and you deserve to feel your best throughout. Chiropractic adjustments before labor and while pregnant can make a significant difference in your comfort, health, and birthing experience. At Petrak Family Chiropractic Center, we're dedicated to helping you achieve a healthier, more enjoyable pregnancy and a smoother labor. Our expertise in prenatal chiropractic care ensures you and your baby are in good hands. Don't let pain and discomfort overshadow this special time. Get in touch today to schedule a consultation and discover how we can support your health and wellness during pregnancy and beyond. Contact Petrak Family Chiropractic Center today to schedule your appointment! |
