Posture reset: Small Daily Habits to Prevent Pain
Slouching at your desk or scrolling on your phone can do more damage than you think.
learn 5 quick, chiropractor- approved posture fixes to relieve pain and protect your spine - starting today.
Do you ever notice yourself slouching over your phone, sitting at your desk for hours, or waking up with a stiff neck? Poor posture might be to blame- and the good news is, you can fix it with a few simple daily habits.
Why Posture Matters
Posture isn’t just about looking confident. The way you sit, stand, and move affects your spine alignment, muscle health, breathing, and even digestion. Over time, poor posture can lead to:
Headaches
Neck and back Pain
Reduced Flexibility
Fatigue
Decreased Confidence
5 Quick Posture Fixes You Can Start Today
Phone at Eye level
Stop the “ tech neck” ! Hold your phone up to eye level instead of lo9oking down. Tip: If you spend a lot of time texting, take short breaks to roll your shoulders back and stretch your neck.
Desk Setup Check
Your computer screen should be at eye level, your feet flat on the floor, and your shoulders relaxed. Tip: place a pillow or lumbar support brhind your lower back if your chair doesn’t have built-in support.
The 30-30 Rule
Every 30 minute, stand up and stretch for 30 seconds. This keeps blood flowing and prevent stiffness. Tip: Set a reminder on your phone or watch to keep you accountable.
Sleep Smart
Choose a supportive pillow and avoid sleeping on your stomach, which can twist your neck. Back or side sleeping is best for spinal alignment.
When to Get Help
If you notice persistent pain, tingling, or discomfort, it may be time for a professional posture assessment. Chiropractic adjustments can restore proper alignment and prevent long term problems.
Take Your First Step Toward Better Posture
Good posture doesn’t happen overnight - but small, consistent changes add up. If you want personalized tips and an alignment check, book your appointment here and let us help you reset your posture and feel your best.
Your First Step To a Healthier, Happier You ( Even As a Busy Mom )
Feeling overwhelmed by the idea of getting healthy? One of our team member shares how she keeps things simple - from seeing food as a medicine to making small, consistent choices that reduce stress and boost energy.
For many moms, health often ends up at the bottom of the priority list. Between school drop - offs, work deadlines, and the never- ending to-do list, it can feel impossible to carve out time for yourself. But as Jessica, a mom of two and one of our most valued team members, reminds us - taking care of your health doesn’t have to be complicated. It just starts with one step.
Jessica’s Journey to a Healthier Life
When asked if she’s always been health conscious, Jessica shared that her commitment started in her 20’s:
“ My dad was my biggest influence and moving to Califor5nia exposed me to a completely different culture around health.”
Today, Jessica prioritizes eating clean - lots of vegetables, fruits, and fresh ingredients- something she didn’t grow up with.
“Growing up, I mostly had canned vegetables. Now, I stick to fresh and raw veggies, avoid red meat and pork, and keep fried food to a minimum.”
Her health journey really leveled up when she discovered the power of exercise:
“ I found working out later in life , and it changed everything - I had more energy, more vitality , and felt so much clearer and focused”.
Simple, Realistic Tips For Busy Moms
Jessica knows firsthand how hard it is to juggle motherhood and self-care, which is why her advice is refreshingly doable:
Start Small: “ Pick one day a week to meal prep. Go for a walk. Take the stairs. “
Just Move: “ Walking is one of the easiest, most effective first steps toward feeling better.”
Stay Hydrated : Water is one of the simplest forms of self- care, but it makes a big difference. You can put a bit of lemon juice or mint for bit more flavor.”
Health as a Way of Life
For Jessica, health isn’t just about looking good - It is about feeling strong and giving her kids the tools to thrive:
“I see food as medicine” she explains, “ What we eat affects how we feel - our energy , our mood, even our stress levels.”
For Jessica, It’[s about finding balance and making small, consistent choices that keep her feeling her best.
Headaches & Migraines: Could Your Spine Be The Missing link?
Tired of headaches slowing you down? You’re not alone- headaches and migraines are one of the most common reasons people miss work or skip out on the things they love.
the good news is that relief might be closer than you think. In this post , we’ll share how gentle chiropractic adjustments can ease tension, improve posture, and help you enjoy more headache- free days .
Most people experience headaches from time to time, but when they become frequent or turn into debilitating migraines, they can interfere with work, relationships, and quality of life. While pain relievers can provide temporary relief, they don’t address the underlying cause. That’s where chiropractic care can play an important role.
Understanding the Types of Headaches
Not all headaches are created equal. Some of the most common types include:
Tension Headaches - A dull, constant ache often linked to stress, posture , or muscle tightness in the neck and shoulders.
Migraines - intense, throbbing headaches that may include nausea, sensitivity to light/sound, and visual disturbances.
Cervicogenic Headaches - Headaches that originate from tissues in the neck or spine, often mistaken for migraines.
Identifying the source is key to lasting relief.
How the Spine Plays a Role
Your spine houses and protects the nervous system, which controls how your body functions.
When your spinal vertebrae are misaligned - commonly due to poor posture , stress, or injury - they can place pressure on surrounding nerves and muscles. This irritation can trigger or worsen headaches and migraines.
The Chiropractic Approach
Chiropractic care focuses on correcting these spinal misalignments, improving the way your nervous system functions. Treatments may include:
Gentle spinal adjustments to restore alignment and relieve pressure.
Postural and ergonomic guidance to reduce daily strain.
Lifestyle recommendations such as stretches, hydration, and stress management.
Many patients report fewer headaches, less intensity, and greater overall well-being after consistent chiropractic care.
Natural Relief Without relying on Medications
Unlike painkillers that only mask the discomfort, chiropractic care works to address the root cause of headaches. For patients who want a safe, drug-free option, this makes chiropractic care an excellent choice for long-term health.
Is Chiropractic Right For You?
If you struggle with frequent headaches or migraines, It may be time to look beyond temporary fixes. A chiropractic evaluation can determine whether spinal misalignment or posture-related issues are contributing to your pain - and create a personalized care plan for lasting relief.
Takeaway: Chiropractic care doesn’t just ease headaches-it helps restore balance to your body so you can enjoy a healthier,more vibrant life.
The power of Breathing
The Power of Breathing
When we think of health, we often focus on nutrition, exercise, or posture—but one of the most powerful tools for healing is something we already do every moment of our lives: breathing.
At Monarch Bay Chiropractic, we often remind our patients that the breath is not only about survival—it’s about thriving. Conscious, mindful breathing can have transformative effects on both the body and mind.
Why Breathwork Matters
Most of us breathe shallowly throughout the day without realizing it. This type of chest breathing keeps us in a constant state of stress and tension. By learning to slow down and breathe deeply into the diaphragm, we activate the body’s natural relaxation response, helping to calm the nervous system, release tension, and restore balance.
The Health Benefits of Deep Breathing
Reduces Stress & Anxiety
Breathwork stimulates the parasympathetic nervous system, lowering cortisol levels and helping the body shift out of “fight or flight” mode.Improves Posture & Alignment
Proper diaphragmatic breathing engages the core and supports spinal alignment—an essential part of chiropractic wellness.Boosts Energy & Focus
Deep, oxygen-rich breaths improve circulation and brain function, giving you more clarity and vitality throughout your day.Supports Pain Management
Controlled breathing can reduce muscle tension and enhance the body’s natural healing process, complementing chiropractic adjustments.
A Simple Breathing Exercise to Try
Next time you feel stressed or tense, try this:
Sit comfortably with your spine straight.
Place one hand on your chest and the other on your abdomen.
Inhale slowly through your nose, feeling your belly rise before your chest.
Exhale gently through your mouth, letting your shoulders relax.
Repeat for 2–3 minutes.
You’ll notice how quickly your body shifts into a state of calm and ease.
Breathing as Part of Your Wellness Journey
Just like regular chiropractic care, breathwork is a practice that builds on itself. The more consistently you bring mindful breathing into your day, the more benefits you’ll notice in your posture, stress levels, and overall health.
At Monarch Bay Chiropractic, we believe true wellness is about caring for the body as a whole—and that starts with something as simple, and as powerful, as the breath.
When we think of health, we often focus on nutrition, exercise, or posture—but one of the most powerful tools for healing is something we already do every moment of our lives: breathing.
At Monarch Bay Chiropractic, we often remind our patients that the breath is not only about survival—it’s about thriving. Conscious, mindful breathing can have transformative effects on both the body and mind.
Why Breathwork Matters
Most of us breathe shallowly throughout the day without realizing it. This type of chest breathing keeps us in a constant state of stress and tension. By learning to slow down and breathe deeply into the diaphragm, we activate the body’s natural relaxation response, helping to calm the nervous system, release tension, and restore balance.
The Health Benefits of Deep Breathing
Reduces Stress & Anxiety
Breathwork stimulates the parasympathetic nervous system, lowering cortisol levels and helping the body shift out of “fight or flight” mode.Improves Posture & Alignment
Proper diaphragmatic breathing engages the core and supports spinal alignment—an essential part of chiropractic wellness.Boosts Energy & Focus
Deep, oxygen-rich breaths improve circulation and brain function, giving you more clarity and vitality throughout your day.Supports Pain Management
Controlled breathing can reduce muscle tension and enhance the body’s natural healing process, complementing chiropractic adjustments.
A Simple Breathing Exercise to Try
Next time you feel stressed or tense, try this:
Sit comfortably with your spine straight.
Place one hand on your chest and the other on your abdomen.
Inhale slowly through your nose, feeling your belly rise before your chest.
Exhale gently through your mouth, letting your shoulders relax.
Repeat for 2–3 minutes.
You’ll notice how quickly your body shifts into a state of calm and ease.
Breathing as Part of Your Wellness Journey
Just like regular chiropractic care, breathwork is a practice that builds on itself. The more consistently you bring mindful breathing into your day, the more benefits you’ll notice in your posture, stress levels, and overall health.
At Monarch Bay Chiropractic, we believe true wellness is about caring for the body as a whole—and that starts with something as simple, and as powerful, as the breath.