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South Orange Chiropractic Center

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60 1st St
South Orange, NJ 07079

Open: M,W,F 9am-12pm

Open: M,W,F 3pm-7pm

Open: T 3pm-7pm

Open: T 9pm-11pm

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

Wellness Blog

The blog for South Orange Chiropractic Center, South Orange NJ

6 Easy Exercises to Help Relieve Sciatica Pain

6 Easy Exercises to Help Relieve Sciatica Pain
Published Thursday, 01 February 2018

If you’ve ever experienced Sciatica Pain, you know it, though you may not have known what to call it at the time. Researchers estimate that 43 percent of the population will experience this pain at some point during their lives. Sciatica pain comes from the lower back, and travels down through the buttock into one or both legs. The sciatic nerve is the longest nerve in the body, and therefore can produce serious pain down your entire body, even into your toes. You may experience pain in the form of tingling, numbness or weakness in your lower back, buttock, legs, and toes.

There are many different treatments for sciatica pain:

  • Pain medication
  • Steroid injections
  • Acupuncture
  • Chiropractic manipulation
  • Massage therapy

However, taking pain medication or having injections can disrupt your day to day life as well as your overall health. Thankfully, there are some easy exercises you can do regularly to help manage your pain.

Knees to Chest

For this exercise, lay down flat on your back, and slowly hug your knees to your chest for 30 seconds. Try repeating this three times in a row a couple of times a day.

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Modified Cobra Stretch

To do a cobra stretch, lie on your stomach with your legs together and extended, toes pointing. Rest your forearms and palms on the floor close to your body. Then push up from your palms to partially straighten your elbows, bringing your chest and stomach up off the floor. Hold this pose for five seconds before laying back down on the floor. Repeat this up to ten times.

Royalty Free Cobra Pose Pictures Images and Stock Photos iStock

Seated Spinal Twist

Sit up with your legs out in front of you on the floor. Bend your right leg and place your right foot on the outside of your left knee. Twist your body toward the right. Hold this for 15-30 seconds, and repeat on the opposite side.

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Low Lunge

Step your right leg out in front of you and bend your knee to a 90 degree angle. Place your left knee on the ground. The top of your left foot should be flat against the ground. Lift your torso and put your hands on your right thigh. Make sure to keep your right knee from going over your toes, lifting your torso to feel the stretch in your hips. Keep this position for thirty seconds. Then switch to do the same thing with your left leg forward and bent with knee over ankle, and right leg behind you on the ground. To feel an extra stretch, raise your arms straight above your body, with your elbows close to your ears.

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Pigeon Pose

This yoga pose is especially helpful for sciatica pain. Bring your right leg out in front of you, and left leg flat on the ground, like you would for a low lunge. Then take your right foot, calf, and knee to the ground. Your right foot should be next to your left arm. Slowly lay yourself down on your forearms, feeling the stretch in your right thigh. Hold here for 30 seconds and repeat with the left leg in front and on the floor, and your right leg behind you.

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Foam Roller- Hip Rotator

If you are feeling pain in your hips and buttock, implementing the use of a foam roller is a great way to relieve the sciatic pain. Sit on the foam roller with your knees bent, and feet flat on the floor. Put your right hand on the floor behind you, leaning back slightly. Next, cross your right leg over your left thigh. Roll back and forth, supporting yourself with your right hand and left foot. Do this for 30-60 seconds, and then repeat crossing your left leg over your right thigh.

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The doctors at South Orange Chiropractic Center can help you manage and relieve your sciatic nerve pain with regular chiropractic adjustments. Contact us today to get natural pain relief and start living a life of improved health and wellness.

[VIDEO] How Many Sessions until I Experience Headache Relief?

Published Thursday, 25 January 2018

Click here to watch this video on YouTube!

Video Transcript

Dr. Steven Levine: 

How long does it take for any condition? You know, if we're talking about headaches or any type of pain, the question that we're used to handling is, "Doctor, how long will it take for me to get better?" And I wish I had a crystal ball or I wish I had a magic wand to say, "In your case, it's going to take this exact number of visits," but everybody is different. So, we take into effect different criteria. How long have you had the problem? What is your age? What is your occupation? What is your weight? And these are certain criteria. Is there arthritic or degenerative changes that we see on film that's going to slow the process down? What do you do when you're not in the office? If we're doing a corrective chiropractic adjustment to take the pressure off the nerve, to improve the body's ability to heal itself, so what happens when you go out and maybe you're eating fast food, too much coffee, alcohol, maybe smoking, maybe not getting enough water? So, we take that into consideration also. What is your lifestyle?

So, headaches have many different variabilities. Sleep is a factor. Position of sleep, posture. We spend so much time on our devices and our computers that we choke off the nerve supply by forward head posture. So, all this is a factor, and it can take dozens of visits or it can take just a few. Everybody is an individual.

[VIDEO] How Long before My Shoulder Pain Starts to Feel Better?

Published Thursday, 11 January 2018

Click here to watch this video on YouTube!

Video Transcript

Dr. Mark Roczey:

We see so many people in our practice with shoulder pain and injuries, and commonly that's a question that we hear often: "How long will it take to get well?" Typically what we find is we have to take in a couple of factors such as the patient's age, their weight, their history, their condition, and what their occupation is.

Every patient who comes into our office with a shoulder condition wants to be out of pain overnight. Most commonly it takes about two to four weeks to get somebody out of discomfort, increase their range of motion, and get the relief that they want. What's most important is the patient who's typically searching for answers has to realize that the condition didn't start overnight and it's going to take some time to heal.

It could take anywhere for two to four dozen visits over six to eight months to get somebody strong, stable, and well.

 

3 Mistakes To Avoid When Making Your New Year’s Resolution List

3 Mistakes To Avoid When Making Your New Year’s Resolution List
Published Thursday, 04 January 2018

Welcome 2018!

The beginning of every year presents a time to look back and reflect upon how we spent the last year as well as look ahead to determine how we want to spend the year to come. One classic way this meditation manifests itself is in the form of a New Year's Resolution list. 

New Year’s Resolutions date back to the Babylonians, who are said to be the first to make these yearly goals. However, they did not celebrate the new year on January 1st as we do; 4,000 years ago, the Babylonians celebrated the new year in the spring with the planting of crops.

The tradition was also held by the Romans, though Julius Caesar changed the new year to January 1st. The month of January was named for the Roman god Janus, who was said to look back on the previous year with one face, and forward to the coming year with his other. The Romans would make promises to Janus for better behavior in the coming year.

In modern society, New Year’s Resolutions can be considered somewhat of a joke. They tend to be something at which we collectively fail. You’ll see lots of new gym memberships in January, and the treadmills are packed through the month, and then somewhere in February, things fall off.

It doesn’t have to be that way! The new year is a fresh start, and you can avoid mistakes that make your New Year’s resolutions harder to keep. Here are three tips to help you stick to your resolutions.

1. Don’t: Be too Broad— Do: Be specific!

We all have general goals for ourselves in the new year. We want to eat healthy, exercise more, save money, etc. However, broad goals are way too hard to keep, and we need to be more specific in what we want to achieve. Beach Body's blog talks about making sure your goal passes the SMART test:

  • S: Specific
  • M: Measurable
  • A: Attainable
  • R: Realistic
  • T: Timely

If your goal is to eat healthier, specifically focus on a meal you want to make healthy. How can you measure what makes that meal healthier for you? Will you have to get up an hour earlier to cook what you want, and is that attainable and realistic? Will you be able to achieve this goal in a timely manner? Looking at your resolution on a more specific platform will help you to keep it and make a lifestyle change.

2. Don’t: Be Negative— Do: Be positive!

The way you word your goals is important. If your goal has to do with your finances, don’t say “Stop being bad with money”. Instead, your goal should be, “Improve amount of money saved,” or “Exercise control in spending habits.” If you’re focusing on the negative aspects of yourself, you will eventually tire of the process of trying to improve. Constantly analyzing yourself in a negative light will likely discourage change, rather than encourage it.

Words are incredibly powerful in the outside world but also within ourselves. Focus on what you want to have happen in the new year instead of focusing on what you don’t want to repeat. In order to make a change you need to see yourself as capable of doing so.

3. Don’t: Forget to Track Your Progress — Do: Track it!

Forgetting to track your progress on your goal is a crucial mistake you should avoid. If your goal is to exercise 3 times a week, having a calendar to mark of the days you go to the gym will allow you to see success daily, weekly, and monthly.

An organized calendar also allows you to see what days work best for your schedule to get to the gym, and to see where you might falter in your goal. If you have a big meeting at the end of the week, it could be better to get your gym time in on the weekend before or after your meeting.

Checking things off a list, marking off dates on a calendar, even putting stars in boxes, is a highly satisfying way of keeping track of your goals and helping to stay motivated all throughout the year.

Whatever the time of year, improving the quality of your life is always an important goal. At South Orange Chiropractic Center we can work with you to help you get out of pain and live your life to the fullest. Contact our team today to make an appointment so we can help you achieve those resolutions this year!

[VIDEO] How is Back Pain Diagnosed?

Published Thursday, 28 December 2017

Click here to watch this video on YouTube!


Video Transcript

Dr. Mark S. Sielski:

First, we do a consult with the patient to find out exactly what's going on with them. Then, we do a thermal scan on their back to find, basically hot areas, where there's areas of a lot of activity, or the muscles are really tight. Then, we do a comprehensive exam. And then we follow that up with X-rays. And we take all the information that we get from all these different sources, put 'em together, and that's how we come with a treatment plan.

5 Simple Steps to Reduce the Amount of Sugar in Your Diet

5 Simple Steps to Reduce the Amount of Sugar in Your Diet
Published Thursday, 21 December 2017

Cut Back on Sugar with a Kaizen Plan!

Whether your goal is losing weight or simply making healthier choices, if you’re interested in reducing the sugar in your diet, the Kaizen approach can help you. In Japanese, Kaizen simply means "change for better" or "improvement."  Using the same small steps used in countless professions as a way to achieve a goal or desired outcome in their field, you can change your diet for the better and reduce your sugar intake!

 

Step One: Identify Your Goal

What is your goal? Here are just a few reasons people reduce their sugar intake:

  • Weight loss
  • Diabetes control
  • Overall health
  • Lower risk of heart disease

There are many reasons to reduce your sugar intake, and all of them are great goals to have for the health and vitality of your body. Keeping your goal in mind will help you to get back up when you stumble and stay on course when you’re tempted to falter.

Step Two: Track Your Goal

If you want to reduce your sugar intake, wouldn’t it make sense to know what your sugar intake is normally? After you have identified your goal, continue to eat what you usually would, but write it all down! Keep a food journal to meticulously track everything you eat for a period of time. This is an important step, as it not only gives you a baseline for your sugar intake, but it also makes you hyper-aware of what goes into your body. According to experts, tracking your food will immediately help you start to make better choices.

Step Three: Compare Current Habits to Goal

Once you have an overall picture of your diet through your food journal, look at the goal you’ve written out for yourself. Compare it to the foods listed in your food journal. How much work do you need to do to make it to your goal? A little or a lot? Do you have more work to do at breakfast or lunch? Are your dinners already healthy?

You should also know how much sugar is recommended for you a day. The American Heart Association recommends that women eat no more than 25 grams of sugar per day, and men should consume less than 37.5 grams of sugar each day.

Step Four: Evaluate Your Goal

What can you change specifically about your diet that will further you on your road to less sugar intake? Can you change out a food for another one that is similar but contains less sugar? If you don’t want to give up your nightly dessert, find a way to make a healthy one that will take care of your sweet tooth, but not increase your sugar intake. For example, did you know that by blending a frozen banana and cocoa powder, you get a creamy ice cream dessert?

Step Five: Start Small

Take your first small step. For example, make your breakfast healthier. Or, if your breakfast already consists of healthy food, start with lunch. Regardless, just start with one meal. Reduce the sugar intake in one meal and make that into a habit. Once that habit is formed, move on to another meal. Or move on to dessert. Wherever you start, the important thing is that you start! The entire philosophy of the Kaizen Plan is to take small steps incrementally that build to big changes over time.

Reducing your sugar intake is an incredibly healthy step to take. If you feed your body the right kind of fuel, you will feel and live better. Come see us at South Orange Chiropractic Center to see what other healthy goals we can help you achieve!

[VIDEO] Do You Do Adjustments During the First Visit for Back Pain?

Published Thursday, 14 December 2017

Click here to watch this video on YouTube!

Video Transcript

Dr. Mark S. Sielski:

We normally don't do them the first visit, they're usually done on a second visit where we have their reported findings. This way we go over the x-rays, we go over the exam findings and we answer the patients' questions and then at that point once we take them in as patients then we will adjust them.

It's very tough to go over x-rays, go over exam findings and take care of the patient all at the same time.

We all sit down and put our heads together, so this way we can come up with a really precise treatment plan for that specific patient.

10 Ways to Take Care of Yourself During the Holiday Season

10 Ways to Take Care of Yourself During the Holiday Season
Published Thursday, 07 December 2017

Tis the season to be jolly!

But what happens when you’re not? The holidays can be a difficult time for many people...and that’s perfectly normal! Maybe it’s family stress. Maybe the season brings a reminder of someone you loved and lost. Maybe you are suffering from seasonal affective disorder.

Whatever the cause, it’s not your responsibility to be spreading joy and cheer constantly. You’re not Santa Claus! Use this time to practice self-care and make sure you have the most pleasant holiday experience for yourself.

  1. Learn to say “no”. If you find yourself buried in invitations from friends and family, take a step back and make some decisions. Don’t stress about committing to every single social engagement that comes your way, just enjoy the ones you are able to attend!
  1. Dive into volunteer work. Oftentimes, doing something good for others also provides a big boost to your own mood and happiness. Take a shift at your local soup kitchen or pay a visit to a nearby retirement home or children’s hospital.  
  1. Discover your own version of hygge. Whatever makes you feel cozy, embrace it! Sit in front of the fire with a steaming mug of hot chocolate. Wrap yourself in the most comfortable sweater you own and cuddle with your pet. Find your snuggery!
  1. Get one-on-one time with your loved ones. After the excitement of the holiday season dies down, you may find that you did not get the chance to spend as much quality time with some relatives as you would’ve liked. Make time to chat with a cousin you haven’t seen in years or listen to another one of your favorite uncle’s war stories.
  1. Practice active gratitude. Thanksgiving isn’t the only time of year to be grateful for the good things in your life. Studies have found that those who cultivate an “attitude of gratitude” report improved physical and emotional health!
  1. Exercise! A long run or a kickboxing class not only keeps your body healthy, it can also provide an excellent form of stress relief. Practice yoga and meditation to really strengthen that mind-body connection!
  1. Take a long shower or bath. There are few experiences as relaxing as taking a long, hot bath after a particularly stressful day. Let the warm water relax your muscles, and finally try out that bath bomb you bought months ago. Read a book or listen to music, and forget about your family for a while.
  1. Try light therapy. Seasonal affective disorder is a type of depression that can affect anyone. As the season changes from fall to winter, you may experience symptoms such as a loss of energy or motivation, difficulty sleeping, or frequent depressed thoughts. Talk to your doctor about a treatment plan if you believe it might be more than a case of the "winter blues".
  1. Protect your alone time. When your family inevitably starts to drive you crazy, take some time away from it all. Go for a walk outside or enjoy your favorite Christmas movie on Netflix. Recharge and let go of any stress before you rejoin the festivities.
  1. Get your creative juices flowing. Decorate cookies, perfect your present wrapping techniques, or get an early start on that New Year’s resolution to journal every day! Do whatever activity clears your mind and allows you to relax.

Related Articles: 

Holiday Depression

Holiday Stress: 6 Ways To Deal With Difficult Family Members During The Holidays

How to Practice Self-Care When You're Home For the Holidays

 

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