South Orange Chiropractic Center

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60 1st St
South Orange, NJ 07079

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Open: T 9pm-11pm

60 1st St  |  South Orange, NJ 07079  |  973-761-0022

Wellness Blog

The blog for South Orange Chiropractic Center, South Orange NJ

Meditation For Insomnia and Other Sleep Issues

Meditation For Insomnia and Other Sleep Issues
Published Thursday, 13 December 2018

Many people who spend a night tossing and turning say they had insomnia. In truth, insomnia is much more than having one night of fitful sleep, or a couple of nights where you can’t fall asleep instantly. Insomnia means that you persistently struggle to fall asleep or stay asleep. It is a frustrating and exhausting condition and there is no real cure other than to try different means of getting to sleep.

In many cases, what people call insomnia is actually stress. Stress can cause people to have trouble staying asleep, and anxiety can cause people to have trouble falling asleep in the first place. It might not be every night; you might notice it when work is very busy or you’re going through a tough time with a loved one and your sleep starts to suffer.

Some people need to take a hot bath, some people need exercise, some people need a warm cup of tea to go to sleep. Then there are more extreme measures, when sleep has become increasingly elusive—  some people take medication to help get them to sleep. There are natural medications like melatonin to help encourage a full night’s sleep, or there are prescription medications that you’ll need to see your doctor to get.

If you’re wary of getting prescription medication but haven’t yet found something that will help resolve your sleep issues, meditation is a great alternative to pharmaceuticals.

What is meditation?

Meditation is a skill you must learn and practice. People compare it to working out a specific muscle group. You are learning to “rest the mind and obtain a state of consciousness that is totally different from the waking state”.

To do this, you become still in your body, usually in a certain pose, and you try to do it every day at the same time. This helps create the habit which is not only a part of learning to meditate, but also what will increase your ability to sleep better.

How should you use meditation for Insomnia?

The easiest thing a beginner in meditation can do is a two step meditation process. Find a comfortable position you can be still in. Choose a word, sound, or thought to focus on. Good examples are what you want to accomplish with your meditation.

If a humming sound is what calms you, focus on that. If you want to focus on peace, repeat the word to yourself or out loud. If you find that you lose focus, just breathe, and go back to your chosen focus. Try to do this every day in the same spot, in the same time. This may be an hour before you go to bed, or when you’re actually in bed, or whenever you feel that becoming more centered will help you.

Meditating while you are in bed is a great way to help you relax, especially if anxiety is part of your sleeping issues. You can still chant a mantra, or a focus word like we have already discussed, but you can also pictures what will give you peace. You can use visualization to see yourself getting sleepier and sleepier, to imagine you are floating away on a dream cloud to sleep, or some other image that will relax you.

Why use meditation instead of medication?

With meditation there are zero side effects. Many sleep aids have side effects that can be just as bad as how tired lack of sleep makes you. Some sleep aids are downright dangerous if taken incorrectly. Meditation can help to relax you and get you to fall and stay asleep, without any side effects at all. It is also so inexpensive, it’s free! It’s true you can pay for meditation apps on your phone, or you could get a meditation coach, but for the most part, beginners can probably start out with just a free guided meditation online.

If you’re interested in learning more about meditation for insomnia and other sleep issues, and would like to know how your overall health and wellness can be contributing to these issues, call the doctors at South Orange Chiropractic Center today to make an appointment with our experts!

Simple Yoga Poses to Help Relieve Your Shoulder Pain

Simple Yoga Poses to Help Relieve Your Shoulder Pain
Published Thursday, 29 November 2018

Do you have pain in one or both of your shoulders? Shoulder pain can make even the easiest of tasks incredibly difficult to complete. It may even affect your ability to sit at your desk or negatively impact how you sleep at night.

There can be many reasons for shoulder pain, but before you jump to the worst conclusion, consider trying some simple yoga poses to relieve your shoulder discomfort.

Yoga does more than you think. Some people just think of scenes of meditation and stretching when they think of yoga. Actually, these are only two of numerous positive effects yoga has on your body. Researchers from the University of Maryland School of Nursing found that yoga improves balance, flexibility, strength, pain levels among seniors, menopausal symptoms, daily energy level, and social and occupational functioning.

With all of these benefits, why not try to use it to relieve your persistent shoulder pain?

Yoga Pose to Relieve Shoulder Pain #1: Cat Pose

Start on your hands and knee, making a “tabletop” position, where your back is the top of the table. Curve your spin toward the ceiling, stretching out your back and shoulder blades. If your shoulder pain is more toward your back, the Cat Pose might help relieve pressure or pain in your shoulders.

Yoga Pose to Relieve Shoulder Pain #2: Cow Pose

The Cow Pose is often combined with the Cat Pose because it starts in the same position. From the tabletop position, instead of curving your spine toward the ceiling, curve your spine downward toward the floor. You can go directly from the Cat Pose into the Cow pose, while focusing on your breathing to relieve shoulder pain.

Yoga Pose to Relieve Shoulder Pain #3: Extended Triangle Pose

Stand with your feet spread wider than your shoulders, forming a triangle with your legs and the floor. Turn your left foot out at a 90 degree angle. Then bend toward your left foot and place your hand on your ankle. Your other hand is raised in the air reaching toward your left side. This will gently stretch the side of your shoulder. Repeat on the other side as well.

Yoga Pose to Relieve Shoulder Pain #4: Standing Stretch

Place your right hand on the wall, and then slowly rotate your body outward away from the wall. You will feel this stretch in your shoulder as well as your arm and chest. While holding this stretch, some tingling may happen, as it stretches the deepest fascial tissue in your shoulder, arm, and chest. Repeat this stretch on the other side as needed.

Yoga Pose to Relieve Shoulder Pain #5: Variation of Child’s Pose

When you normally do Child’s Pose, you are on your knees on the ground, drop your hips back, so your glutes rest on your legs, and keep your hands stretched out on the ground in front of you. To add an extra stretch to your shoulders, keep your elbows touching the floor but bend them. This will give you a deep shoulder stretch.

Try to do these yoga poses in the morning and at night to see if you can relieve your shoulder pain. If the pain persists, it may be because of a misalignment of your spine, or a pinched nerve, which could be relieved with chiropractic care.

If you are experiencing persistent shoulder pain, call the doctors at South Orange Chiropractic Care today to set up your consultation and first visit. Our staff is ready to help get you get rid of the shoulder pain, and take care of any other questions or concerns you may have about your overall health and wellness.

How Athletes Excel with Chiropractic Care

How Athletes Excel with Chiropractic Care
Published Monday, 29 October 2018

Athletes spend their lives training— for competitions, games, races, and events. The term athlete does not just cover those in high school, college, or professional sports; it also refers to people who work out on a regular basis, play on recreation league teams, and compete in organized events like 5Ks and Marathons.

If you find yourself in one of the categories above, you may find that regular chiropractic care will not only benefit you, but help you to excel at your chosen sport. Here are some ways chiropractors take care of athletes and help them to perform better.

Keeping Both Sides Of The Body Strong

Something often seen in athletes is one side of the body becoming stronger than the other. Typically we have a dominant side; it’s the side that’s stronger and steadier than the other side.

When one side works harder than the other it has more stress put on it, enhancing the risk of injury. The chiropractor can help to keep your sides symmetrical by ensuring that both sides are as flexible and limber as possible. This will keep you more balanced and allows both sides of your body to work equally.

Injury Avoidance

Chiropractic care can be preventative, not just healing. When your spine is not compressed and your joints and limbs are loose, you can help them work at their full potential.

Athletes specifically can have small adjustments done that will prevent future injuries that could take them out of the game. Chiropractic care goes far beyond just adjustments, and your chiropractor will use a variety of techniques that will also allow you to recover more quickly from soreness related to physical activity.

Injury Recovery

No matter what the injury, chiropractic care can truly help to get you back in the game! When you are injured, your muscles seize up to protect your skeleton. When you take the time off that’s necessary for recovery, you’ll probably find that your joints, ligaments, and spine will tighten up, too.

Chiropractors can help to realign your spine and loosen your joints, ligaments, and tendons, getting you back in action faster than ever.

Your Chiropractic Visit

When you go to the chiropractor, it is important you choose someone with good credentials and reputation. Your chiropractor will ask for a detailed health history as well ask many questions about what brings you to the office, whether it’s to treat an injury or to engage in preventative treatment.

Make sure you’re honest with your chiropractor about your level of activity as well as your training regime. Don’t expect all the work to be done during your visit. Your chiropractor will give you homework in the form of stretches and exercises to do in between treatments.

No matter the stage in their career or the stage of life they are in, athletes are always looking for a way to get ahead of the competition— even if that competition is themselves. Chiropractic care can help you to excel in your sport of choice. If you’re looking to enhance your athletic capability, come talk to the doctors at South Orange Chiropractic Care today. Our doctors have a wealth of information and services to share to keep your overall health, wellness, and competitive spirit at optimal levels.

Common Types of Knee Pain and How Chiropractic Care Can Help

Address the Root Cause of the Pain & Discomfort

Common Types of Knee Pain and How Chiropractic Care Can Help
Published Monday, 15 October 2018

Knee pain is, unfortunately, all too common and often ignored. Everyone from professional athletes to the weekend warrior tells themselves to just “power through the pain.” Some people think when it comes to knee pain it is just something you have to deal with as you get older. Knee pain can exist for a wide variety of reasons, and identifying the root cause instead of just masking the discomfort can lead to better outcomes and improved function.

You don’t have to just live with the pain, and it isn’t a natural consequence of getting older. If you are having knee pain, one way to rehabilitate is to see a chiropractor. Here’s why...

What Causes of Knee Pain?

If you are athletic, whether you enjoy playing sports or you exercise on a regular basis, knee injuries are commonplace. Your knee carries a great deal of body weight and absorbs the force of our movements. Since the knee joint is flexible, they can become hyperextended if you happen to make a wrong move.

Direct injury to the knee in a fall or accident could also be the cause of chronic knee pain. Other reasons for knee pain are diseases such as rheumatoid arthritis, osteoarthritis, or tendinitis.

What are the Symptoms of Knee Pain?

If you notice the following symptoms in your knee or knees,, they could be signs that you need to seek medical treatment for an injury or illness:

  • Swelling and stiffness
  • Weakness and instability
  • Popping noises during movement
  • Inability to fully straighten your knee

Many times our first inclination is to go to a family medicine doctor for something that will reduce the pain and inflammation. Unfortunately, these approaches often just mask an underlying condition that, unless it is addressed, will continue to cause pain, swelling and discomfort. Chiropractors are trained to assess the overall function of the knee and can use chiropractic adjustments and exercises to address the underlying condition and reduce pain without resorting to potentially harmful medications.  

What Can A Chiropractor Do For Knee Pain?

All Chiropractors will take a detailed health history, and if you are being seen for knee pain, they will want to know when the pain started, as well as possible causes. It’s likely that your chiropractor will ask you to walk a few lengths of the office or hallway to establish the kind of stress and pressure you put on your knee when you walk. This will help them to determine a plan of treatment.

Next, through joint manipulation and massage, they will get your knee back into alignment. This may take several visits, but it will definitely take work from you at home as well. The chiropractor will likely go over stretching you can do a few times a day to help get your knee healthy.

There may also be footwear recommendations to help keep your knee in the correct position to walk well. Lastly, different exercises might need to be performed each day to increase the strength in your knee.

Your knees are very important, and a chiropractor can help with this and other joint pain. Sometimes being overweight can cause undue stress on your knees as well. Often losing weight can help significantly with knee pain. When you lose weight there is less stress on the knees when walking and through exercise, stretching, and treatment, you can substantially improve the well-being of your knees.

South Orange Chiropractic Center doctors can help you with knee pain, spine and neck misalignment, and your overall health. Call our offices today to schedule your appointment to talk about your knee pain or any other pain or discomfort you may have.

4 Natural Ways to Reduce Breast Cancer Risk

Choices That You Can Control

4 Natural Ways to Reduce Breast Cancer Risk
Published Monday, 01 October 2018

Modern medicine has taught us that it is not just the unlucky few who get cancer, and not only those who have a genetic predisposition to it. It has been made clear that our lifestyle choices that can also significantly enhance our chances of getting cancer. And only lifestyle choices are within our control.

While making different, healthier lifestyle choices cannot guarantee that a cancer diagnosis isn’t in your future, informed choices now can impact the overall lifetime risk. The following are five healthy lifestyle decisions you can make today that may help reduce your risk of breast cancer tomorrow.

Reducing The Risk of Breast Cancer Tip #1: Keep A Healthy Weight

Both men and women can be diagnosed with breast cancer, but it is more commonly diagnosed in women than men. As a general rule, keeping your weight at a healthy level will improve your overall health and wellness, but it will also reduce the extra fat tissue that increases estrogen levels. A higher lifetime exposure to estrogen has been shown to increase the risk of breast and other types of cancer. Body-fat, especially fat around the mid-section is biologically active and actually produces estrogen in both men and women! Luckily this type of belly-fat responds well to even small increases in physical activity, but aim for 30 or more minutes of exercise on most days of the week.

Reducing The Risk of Breast Cancer Tip #2: Quit Smoking and Drink Less

For premenopausal women, there is increasing evidence that shows the risk of breast cancer goes up if you are a smoker. Quitting altogether is recommended for everyone, but particularly those who are at increased risk of cancer. Studies are suggesting that limiting your intake of alcohol to one per day, or one any time you drink, poses less risk than consuming multiple alcoholic beverages at a time.

Reducing The Risk of Breast Cancer Tip #3: Move More & Limit Chair Time

Getting regular exercise can be difficult, especially for anyone who sits at a desk all day, and for those who have kids and other commitments after work. As we age, it can become increasingly difficult to get up out of bed early and exercise before work as well. Getting at least 300 minutes of exercise each week is the recommendation to reduce your risks of cancer, but there are other things you can do to make sure sitting all day isn’t unnecessarily harming your health.

If your situation would allow for it, try a standing desk instead of a sitting one. Standing desks are much better for your overall health and will keep your body a little more active during the day by engaging the core muscles. You could also try sitting on a yoga ball instead of a chair. This also keeps your core engaged and your muscles engaged and can even increase your concentration.

Reducing The Risk of Breast Cancer Tip #4: More Plants, Less Meat

A good rule of thumb when adjusting your diet is to incorporate a wide variety of colorful vegetables and fruits. These color pigments are actually called flavonoids. They contain anticancer properties. So the more colorful your plate is at each meal, the better you are doing to reduce your risk of breast cancer naturally.

Limiting your overall consumption of meat, especially grilled red meat or processed meat, is highly recommended. Both grilled red meat and processed meat products have been shown to contain carcinogenic (cancer-causing) properties. Here are some more helpful suggestions for risk-reducing dietary changes:

Eat These Foods More:

  • Variety of colorful fruits and vegetables
  • Foods rich in fiber such as whole grains, legumes, and beans
  • Low-fat dairy, or nut-based milk
  • Vitamin D rich foods (fish, eggs)
  • Spices with anti-inflammatory properties (turmeric, etc.)
  • omega-3 fatty acids (reduce Omega-6)

Eat Less of These Foods/Drinks:

  • Alcohol
  • Sugar
  • Bad Fats (hydrogenated oils, trans fats)
  • Red meat (especially grilled)
  • Soybean-based products (contain estrogen properties)

For more information on natural ways to reduce your risk of breast cancer, call the doctors at South Orange Chiropractic Center. They will be happy to help you find ways to improve your overall health and wellness.

Healthy Meal Planning Tips For Back To School

Healthy Meal Planning Tips For Back To School
Published Thursday, 06 September 2018

Back to school means back to busy for most families. If you have kids in after school care who have art lessons, football practice, piano lessons, dance practice, or any of the other million activities that come when school starts up, feeding everyone can start to become a huge pain.

It doesn’t have to be that way! Taking a few hours out of your week, maybe on a Sunday evening or Saturday morning, to make sure you have healthy meals planned for breakfast, lunch and dinner all week long can help you eliminate the stress related to mealtimes.

Healthy Meal Planning Tips

Before we get to specifics for breakfast, lunch, and dinner, there are a few overarching tips to healthy meal planning that will help get you started.

First, think about how the weekly schedule looks for your family. Is there a night you’ll need to grab dinner as you go so there should be something easy to serve, such as a crockpot meal? Is there a night everyone has at home so you can have a full sit down dinner as a family? The last thing you want when no one gets home for dinner until 7:30 is to have to spend an hour cooking that meal. You’ll be much happier if it's been cooking all day, or is premade and just needs to be warmed up.

Second, make sure you have easy meals and emergency meals made for nights when things go wrong. Maybe you have a sick kid and there isn’t going to be that sit-down family meal on the night everyone has off. Having a frozen casserole as an emergency meal in the freezer will make your life easier when you are tending to your sick little one and not worrying about also making everyone else dinner.

Last, but not least, if you have new meals you are preparing, make sure you make note of them. If you have a recipe folder for printouts, or a file on your computer, or even a place on Pinterest that you can keep successful recipes so you know to add them into your rotation, you won’t forget about a new meal your family liked.

Healthy Meal Planning For Breakfast

When you think about meal prepping, most people think about dinner. Once the kids go back to school though, there’s another hectic meal: Breakfast! Typically, this is the only other meal your family has together. Mornings are rough, especially when kids are getting back in the school groove— why not meal prep for breakfast?

To make sure they are getting healthy food, have fruits and veggies on hand they can grab themselves, like bananas or apples or slices of peppers. Premake some sausages that you or your kids can just pop in the microwave to warm up in the morning. Hard boiled eggs that are pre-shelled might be a lifesaver for you in a morning pinch. There are many breakfast casserole recipes as well that can be frozen or premade to help make the back to school morning rush easier.

Healthy Meal Planning For Lunch

Do you pack lunch for your children every day? Do you have a child in preschool that must pack a lunch to take with them? Here are the easiest steps you can take to pack a healthy lunch:

  • Protein
    • Think about this when you’re making your dinner meal plan as well. Perhaps you could use the leftover roast chicken you made for dinner one night as the protein in your kids’ lunches. Or make a couple of extra (smaller) turkey burgers they can eat without a bun.
  • Veggie and Dip
    • At the beginning of the week, you can pre-cut some veggies and put them in containers for lunch for the week. You can also make a healthy dip to go along with them.
  • Fruit
    • Pick an easy fruit for your kids to open or eat, or pick a fruit that won’t turn in the hours it spends in the lunch box. You can pre-slice an orange and it will still look delicious at lunchtime
  • Extras
    • Find a healthy snack, maybe a granola bar or some thin cookies, you can put in their lunch too. That way they won’t feel like they are missing out on the dessert that their friends might have in their lunches, but you still feel really good about the nutrition they are receiving.

Healthy Meal Planning For Dinner

One of the best tips to keep in mind for dinner is to plan for leftovers. Consider making a roast chicken that will allow for your family to eat the leftovers within the next couple of days.

Leftovers can also be a great way to save money for the working adults in your family. Instead of going out to eat for lunch, pack your lunch with last night’s leftovers. Not only will you save money, you’ll likely eat a much healthier lunch as well.

For more information on how you can help your whole family eat healthier, and how to improve your overall health and wellness, call the doctors at South Orange Chiropractic Center today. They are experts in not only chiropractic pain management, but also weight loss, healthy living, acupuncture, and many other wellness topics.

[VIDEO] What Treatment Options Do You Offer for Shoulder Pain?

Published Thursday, 06 September 2018

Click here to watch this video on YouTube!

Video Transcript

Dr. Mark Roczey: 

Once we accurately diagnose somebody with a shoulder injury, we're going to use either chiropractic care, physical therapy, or acupuncture to get the best results. We find that a shoulder needs chiropractic care we're typically going to adjust the cervical spine because a multitude of the nerves from the neck go to the shoulder. We're also going to do some specific shoulder points that we've known to get good relief, better mobilization, and increased circulation to the muscles and tissue around the area. If it's a physical therapy case such as frozen shoulder, we're going to have our physical therapists mobilize it, stim, heat, which will allow it to increase it's range of motion. Then after they've gained full range of motion in the shoulder then we want to strengthen it so that it's stable and conditioned. Our acupuncturist is going to stick various needles inside acupressure points, which are going to make everyone feel good because that's what it does.

[VIDEO] What Techniques Can Your Chiropractors Use to Treat Back Pain?

Published Thursday, 23 August 2018

Click here to watch this video on YouTube!

Video Transcript

Dr. Mark S. Sielski: 

Well, here we use several different techniques. We use some very light force, to what we call manual, which is hands-on. We use the Pro-Adjuster, which is a computerized adjustment instrument. We also use an Activator. We use SOT or Sacro-Occipital Technique, and we use manual where we're hands-on. We'll stretch the spine, and we do manual adjustments with our hands. 


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