5 Benefits of Cold Showers

In our last blog, we introduced the idea of cold showers for health. Here, we’ll dive into the benefits.

Here are 5 potential benefits of cold showers:

Increased Energy and Alertness

Cold water can create an invigorating effect on the body. The sudden temperature change often increases heart rate and encourages deeper breathing, helping many people feel more awake and energized.

For some, a cool shower in the morning can provide a natural boost without relying solely on caffeine.

Support for Muscle Recovery

Athletes have long used ice baths and cold therapy to help manage soreness after intense workouts. Cold water may help reduce temporary inflammation and muscle fatigue following exercise.

While a cold shower may not fully replace a professional recovery routine, it can be a convenient addition to an active lifestyle.

Healthier Skin and Hair

Very hot water can strip natural oils from your skin and hair, leaving them feeling dry or irritated. Cooler water may help preserve moisture and reduce that overly dry feeling after a shower.

Many people also find that cooler rinses help hair appear smoother and shinier over time.

Improved Circulation

Alternating between warm and cool temperatures can stimulate circulation as your body works to regulate temperature. Healthy circulation plays an important role in delivering oxygen and nutrients throughout the body.

Mental Resilience and Mood Support

Cold showers can feel challenging at first, but many people report feeling refreshed and mentally clear afterward. Some research suggests cold exposure may stimulate the nervous system and trigger the release of mood-supporting chemicals in the body.

While cold showers are not a replacement for professional mental health treatment, they may help some people feel more focused and refreshed.

Learn more in our latest article.

Struggling with Chronic Neck Pain, Back Pain, or Joint Pain?

Specific structural chiropractic care focuses on improving alignment and supporting proper function of the spine and nervous system. By helping reduce stress on joints, muscles, and nerves, chiropractic care may help support mobility, recovery, and overall wellbeing.

If you live near Ann Arbor and you’re struggling with chronic neck pain, back pain, or joint pain, Dr. Gessert can help! To schedule a no-pressure consultation, call 734-221-0362 or submit a contact form here.

Intro to Cold Showers for Health

Do you feel sluggish in the morning? 

Cold plunges and ice baths have become increasingly popular among athletes, fitness enthusiasts, and people focused on recovery and wellbeing. While full cold plunges aren’t for everyone, there’s an easier way to experience many of the same benefits right at home: a cold shower.

Even a brief exposure to cooler water may help support circulation, energy levels, recovery, and mental clarity. The best part? You don’t need expensive equipment or a tub full of ice to get started!

How to Try a Cold Shower

If you’re new to cold exposure, there’s no need to jump straight into freezing water. Start with your normal warm shower, then gradually lower the temperature over the last 30–60 seconds. As your body adapts, you can slowly increase the amount of time spent under cooler water.

The goal isn’t discomfort—it’s consistency and moderation.

A Healthy Habit That You Can Do Consistently

One of the biggest advantages of cold showers is their accessibility. They don’t require a gym membership, expensive equipment, or a major time commitment. Small healthy habits practiced consistently often have the biggest long-term impact.

Cold showers can be one piece of a healthy routine, but overall wellness depends on many factors—including movement, recovery, sleep, posture, and spinal health.

Learn more in our latest article.

Struggling with Chronic Neck Pain, Back Pain, or Joint Pain?

Specific structural chiropractic care focuses on improving alignment and supporting proper function of the spine and nervous system. By helping reduce stress on joints, muscles, and nerves, chiropractic care may help support mobility, recovery, and overall wellbeing.

If you live near Ann Arbor and you’re struggling with chronic neck pain, back pain, or joint pain, Dr. Gessert can help! To schedule a no-pressure consultation, call 734-221-0362 or submit a contact form here.

Preventing Low Back Pain

What can you to do prevent low back pain?

Here are six simple steps you can take:

1. Maintain Good Posture: Sit and stand up straight, and avoid slouching.
2. Lift Properly: Bend your knees, not your back, when lifting heavy objects.
3. Exercise Regularly: Strength training and stretching can help strengthen your back muscles.
4. Maintain a Healthy Weight: Excess weight can put extra strain on your back.
5. Ergonomic Workplace: Ensure your workspace is set up to minimize strain on your back.
6. Manage Stress: Stress can exacerbate back pain. Practice relaxation techniques like yoga or meditation.

Read more in our latest article.

Near Ann Arbor and Need Help with Lower Back Pain?

Getting adjusted by a chiropractor can not only ease existing lower back pain, but also prevent it from returning. If you’re in the Ann Arbor area and struggling with low back pain, call (734) 221-0362 or submit a contact form!

Causes of Low Back Pain

Do you struggle with low back pain?

Here are six common causes:

1. Muscle Strain: Overexertion, poor posture, or sudden movements can strain the muscles in your lower back, leading to pain and stiffness.
2. Ligament Sprains: These connective tissues can be injured due to sudden twisting or lifting heavy objects.
3. Disc Problems: The discs between your vertebrae can become herniated or degenerate, causing pain and nerve compression.
4. Arthritis: Osteoarthritis, a degenerative joint disease, can affect the spine and lead to low back pain, especially in older adults.
5. Poor Posture: Slouching or sitting for long periods without proper back support can strain your back muscles and ligaments.
6. Medical Conditions: Certain medical conditions, such as kidney stones, infections, or fibromyalgia, can cause low back pain.

Read more in our latest article.

Near Ann Arbor and Need Help with Lower Back Pain?

Getting adjusted by a chiropractor can not only ease existing lower back pain, but also prevent it from returning. If you’re in the Ann Arbor area and struggling with low back pain, call (734) 221-0362 or submit a contact form!

Tips for Back Pain Relief

Suffering from a dull ache, sharp stabbing pain, or persistent discomfort?

While some occasional discomfort here and there can be normal, persistent, or severe back pain requires attention to identify its underlying causes and alleviate symptoms effectively. 

Learning effective strategies to relieve your back pain can help you manage and prevent discomfort. 

Here are some practical tips for finding relief from back pain: 

Tips for Relief 

1. Improve Your Posture: Maintain a neutral spine position while sitting, standing, and lifting heavy objects. Use ergonomic chairs and equipment at your work place to support proper posture. 
2. Stay Active: Engaging in consistent low-impact exercise like walking, swimming, or yoga can help strengthen back muscles and improve flexibility. 
3. Apply Heat or Ice: Use heat packs or warm baths/showers to relax tense muscles and improve blood flow. Ice packs can help reduce inflammation and numb pain. 
4. Maintain a Healthy Weight: Excess weight puts strain on the spine and can make back pain even worse. Following a balanced diet and exercising regularly can help reduce pain. 
5. Seek Chiropractic Care: If your back pain continues, or gets worse, consult a chiropractor to assess your condition. They can provide you with targeted treatments, and recommend exercises or lifestyle modifications that are tailored to your specific needs. 

Find the Cause for Your Back Pain in Ann Arbor at Pivotal Chiropractic! 

Back pain is an issue with various contributing factors, ranging from lifestyle choices to degenerative conditions. Knowing the common reasons behind back pain and implementing the appropriate relief strategies will help you manage symptoms and improve your overall wellbeing. 

Choosing to prioritize posture correction, regular exercise, or seeking chiropractic care, are all proactive steps forward to alleviating back pain will lead you to a healthier, pain-free life. 

If you’re searching for a chiropractor who specializes in back pain in Ann Arbor, contact us for a complementary consultation today!

Common Causes of Back Pain

Have you ever been injured in a car accident?

Are years of slouching at your desk at work catching up to you?

If you’re experiencing dull aches, sharp stabbing pain, or persistent discomfort in your back, know that you’re not alone. Back pain is the leading cause of disability in people aged 45 and younger. 

There are so many different factors that can contribute to back pain, here are some of the most common ones to keep an eye on: 

Common Reasons for Back Pain 

1. Spinal Issues: Spine-related conditions such as herniated discs, degenerative disc disease, bulging discs, and arthritis are all examples of issues that can cause back pain. 
2. Strains and Injuries: Accidents, muscle sprains, and fractures can all create lasting back pain. People who have previous trauma from car accidents, falls, or other injuries are all more likely to experience back pain in their lifetime. 
3. Sedentary Lifestyle: Not maintaining a healthy weight can create more tension on your back, creating more pain. Not getting enough physical activity leaves your muscles that are supposed to support your spine weak which also makes you more susceptible to back pain. 
4. Poor Posture: Slouching or sitting in a hunched position for extended periods of time can strain the muscles in your back, leading to pain and stiffness. 
5. Pregnancy: Extra weight, stress, and hormone changes can all cause back pain in women expecting. During pregnancy, a woman’s center of gravity can shift to the front of their body, causing them to lean backward which puts extra strain on their lower back. 

Find the Cause for Your Back Pain in Ann Arbor at Pivotal Chiropractic! 

Back pain is an issue with various contributing factors, ranging from lifestyle choices to degenerative conditions. Knowing the common reasons behind back pain and implementing the appropriate relief strategies will help you manage symptoms and improve your overall wellbeing. 

Choosing to prioritize posture correction, regular exercise, or seeking chiropractic care, are all proactive steps forward to alleviating back pain will lead you to a healthier, pain-free life. 

If you’re searching for a chiropractor who specializes in back pain in Ann Arbor, contact us for a complementary consultation today!

Seated Exercises to Relieve Back Pain

Need a solution to help with back pain you can start right now?

If back pain has you down, take a seat and listen up. You can start on the path to less pain right now from the comfort of your chair with these three simple exercises.

For these exercises, you can sit on the floor or a chair. Keep your core muscles tight throughout the movements to support your back.

1. Hamstring: Stretch one leg straight in front of you. With your back straight, reach for your foot and pull your belly toward your thigh. Stretch until you feel tension in your back and the back of your leg. If you can’t reach your foot, it’s okay to bend your knees a little as long as you still feel the stretch in your hamstring. Hold for ten seconds and repeat on the other side.
2. Rotational: Sit on the floor or in a chair. Cross your right leg over your left. Then place your left elbow against the outside of the right knee so your shoulders rotate away from your legs. Press against your knee gently to deepen the stretch. Hold for ten seconds and repeat on the other side.
3. Bracing: Keep your back straight with your hands resting on your lower abs. Tighten your core muscles to pull your belly button in towards your spine. Take three slow breaths while pulling your belly button in farther with each exhale. Relax and repeat at least ten times.

Read more about relieving everyday back pain on our website!

For better results, make the time to do these exercises twice a day every day. For best results, pair your workouts with a free consultation with us at Pivotal Chiropractic. There is no better way to beat back pain in Ann Arbor than by letting us build a custom plan for you. Give us a call today.
 

Lying Down Exercises for Back Pain

Dealing with back pain but don’t have a clue how to resolve it?

You’re not alone and you don’t have to take the pain lying down. Instead, start working on your pain lying down. Set aside a few minutes twice a day to complete these four lying down back exercises and you should start feeling some relief!

With each of these exercises, you’ll start in the same position, lying down on the floor with bent knees and feet flat on the floor. To support your spine throughout the exercises, keep your core muscles tight.

1. Knee to Chest: Slowly bring one knee up towards your chest and use your arms to pull the knee inward, or simply hold, for five seconds.
2. Rotational: Keeping your shoulders anchored to the floor, drop your knees in a controlled motion to one side of your body. Hold the stretch for ten seconds, then switch to the other side.  
3. Bridge: With your shoulders anchored on the floor, press with your feet to lift your hips skyward. Press until your body is a straight line from your knees to your shoulders and hold for five seconds. Repeat at least ten times.
4. Pelvic Tilt: Gently roll your pelvis to arch your back and push your stomach out. Hold for five seconds. Roll your pelvis in to press your lower back to the floor and tighten your ab muscles. Hold for five seconds. Repeat at least ten times.

Read more about relieving every day back pain on our website!

Once you’ve finished your first round with these exercises, don’t stop there. Take the next step to conquering your back pain in Ann Arbor and call the professionals. At Pivotal Chiropractic, we want to help you feel your best. Reach out today for a free consultation.

Taking Breaks to Stretch Can Relieve Middle Back Pain

Do you feel sore after sitting for the majority of your work day?

Have you tried stretching to take pressure off your back?

Incorporating a few simple stretches in your daily routine can reduce back pain.

• Passive Backbend: This pose is great for relieving tension. Working this stretch into your daily routine can increase back flexibility, reduce tension, and improve your posture! 
• Place a rolled-up blanket or pillow under your upper back on the floor and lie down. 
• Recline back, using your hands for support, until your upper back has rested on the prop. 
• Reach your arms over your head towards the floor while straightening your legs to the floor. Your head should barely touch the ground. 
• Hold and relax into this posture.
• Seated Twist: Twists are a great way to release the mid back and improve flexibility. 
• While twisting, keep the spine long by sitting up straight. The twisting stretch is meant to elongate the spine. 
• Hold the stretch for three to five breaths. 
• Repeat as needed.

If you want to learn more stretches to alleviate middle back pain click here!

Stretch to Relieve Your Middle Back Pain in Ann Arbor

Working stretches into your daily routine is a healthy way to reduce your middle back pain in Ann Arbor. Contact us at 734-221-0362 for a free consultation with our specific correction chiropractor.

How to Treat the Root Cause of Back Pain

Do you have chronic back pain?

Are you tired of canceling plans and even having to call out of work because of pain? It’s time to start treating the root cause, rather than temporary pain relief. A specific structural correction chiropractor treats the root cause of your pain, not just the symptoms. Why is that so important?

If you pluck a dandelion flower from your garden, the weed seems to be gone for a few weeks, only to return again. However, if you dig up the dandelion’s root, it does not come back. It is the same for issues caused by an underlying structural problem.

If you’re tired of treating the same symptoms, give something new a try. Sit down with a professional at Pivotal Chiropractic and tell them about your conditions.

After an examination, you may learn that a real solution is not as far as you might think and chiropractic care could be what you’ve been looking for. 

Read more on our website!

Come to Pivotal Chiropractic in Ann Arbor for a Chiropractor Who Puts You First!

We understand that healthcare choices are critical decisions and that you have many different options in Ann Arbor and the surrounding communities. If you have back pain, neck pain, or tingling or numbness in your hands and feet, it’s time to see a chiropractor. To schedule a complimentary consultation, contact us at 734-221-0362.

Tips for Managing Back Pain

Did you know back pain is one of the most common reasons people go to the doctor or miss work? It’s also a leading cause of disability worldwide. 

Back pain can be acute (short-term) or chronic (long-term). It can either feel like a sudden, sharp pain, or a dull, constant ache. While acute back pain can last anywhere from a few days to a few weeks, chronic pain can last for months and often requires medical care to go away, while acute pain usually gets better on its own. 

If you suffer from back pain, you know how debilitating it can be. How can you prevent back pain? Going to a chiropractor regularly can help reduce your pain and even get to the root of your issues, but there are also things you can do in between adjustments to keep pain away. 

1. Do gentle muscle stretching exercises at least 2-3 days per week. 
2. Fix your office space ergonomics, this includes adjusting your computer monitor, keyboard, and chair height. 

Read the full article on our website! 

Come to Pivotal Chiropractic in Ann Arbor for a Chiropractor Who Puts You First! 

We understand that healthcare choices are critical decisions and that you have many different options in Ann Arbor and the surrounding communities. If you have back pain, neck pain, or tingling or numbness in your hands and feet, it’s time to see a chiropractor. To schedule a complimentary consultation, contact us at 734-221-0362.

Strength Training Workouts to Prevent Back Pain

Do you have lingering back pain that keeps you from doing activities you once enjoyed?

Most people think that strength training will only aggravate injuries, but did you know strength training exercises are a great way to stay fit generally, but also improve mobility, confidence and overall health, including back pain?

When done properly, strength exercises do exactly that – strengthen weak muscles in your legs, core, and back, which will give you more support over time and help reduce back pain.

Do you feel there is something preventing you from trying strength training? Remember, you don’t need a gym membership to lift weights.

Regular household items can work just fine. Water jugs, cans of food, bricks, boxes filled with books, and cheap resistance bands to name a few. Get creative and stick with the program to build strength.

Read the full article on our website about reducing back pain with strength training!

Come to Pivotal Chiropractic in Ann Arbor for a Chiropractor Who Puts You First!

We understand that healthcare choices are critical decisions and that you have many different options for a chiropractor in Ann Arbor and the surrounding communities. If you have back pain, neck pain, or tingling or numbness in your hands and feet, it’s time to see a chiropractor. To schedule a complimentary consultation, where a conversation is never a commitment, contact us at 734-221-0362.

Reduce Back Pain with Chiropractic Care

Do you lead an active lifestyle, but prefer running or cardio workouts over strength training?

Do you have lingering back pain that keeps you from doing activities you once enjoyed? 

When done properly, strength exercises do exactly that – strengthen weak muscles in your legs, core, and back, which will give you more support over time and help reduce back pain.

Here are some other ways strength training can be beneficial:

1. Stronger heart: Strength training can burn the fat that surrounds your organ easier and more efficiently than simple cardio workouts. Burning that fat (visceral fat) can decrease stress on the heart and improve its capability to pump blood.
   
   
2. Better mental health: Exercise releases “feel good” hormones (dopamine) which act as a reward to your brain. Strength training in particular increases self-confidence, which is a great way to combat anxiety and depression.

Read the full article about how strength training can reduce back pain on our website!

What’s the Difference Between Structural Chiropractic Care and Conventional Chiropractic Care?

Most Chiropractors you’ll find on your typical Google search are conventional chiropractors. They focus on reducing pain, inflammation, muscle spasms and increasing range of motion in joints.

They manage these health concerns with the use of general manipulations of the neck and spine. This is what most chiropractors offer in the way of care, and we believe that most of them do a great job at it.

As a Specific Structural Corrective Chiropractor, Dr. Gessert is dedicated to diagnosing and correcting the underlying cause of your condition. If you have back pain, neck pain, or tingling or numbness in your hands and feet, it’s time to see a chiropractor. To schedule a complimentary consultation, where a conversation is never a commitment, contact us at 734-221-0362.

What is the SI Joint and How Does it Work?

Do you experience lower back pain?

Have you ever stepped awkwardly and then experienced pain in your legs? 

Your sacroiliac (SI) joint could be the cause of your pain.

The sacroiliac joint or SI joint is the connection point between the sacrum and the ilium.  The sacrum is the triangular bone at the base of the lumbar spine and the iliums are attached to each side of the sacrum.  The iliums and sacrum together make up the pelvic complex.  

Here’s how it works:

The sacrum moves through what is called nutation and counter nutation.   Nutation is when the sacral base (the top that connects to the 5th lumbar) tilts forward.  Counter nutation is when it tips backward.  

Not only can the entire bone tilt forward and backward but when we walk or run, one side will nutate and the other will counter nutate.  

For example: when you take a step forward with your right leg, the right side of the SI joint will nutate (dip down and forward) while the left side will counter nutate (rise up and backwards).  This movement happens tens of thousands of times per day, not only with walking, but breathing as well.  

How do I know if I have an SI joint dysfunction?

The only way to be certain if you have an SI joint dysfunction is with a detailed examination and consultation.  

The pain may be worse when sitting with the legs crossed, bending forward, and even extending backwards.  Sometimes the pain may be felt as stiffness, achiness, burning or numbness and it may travel down the leg. 

Visit our website to learn more!

Call Pivotal Chiropractic for SI Joint Pain Relief

There are several noninvasive treatment options if you’re living with SI join pain. The goal is to return the SI joint to the normal range of motion.

For more serious or chronic cases, you should see a chiropractor for further treatment. 

How Does SI Joint Pain Happen?

Trauma to an SI joint can result from a number of different causes.  Sometimes these are serious injuries from events like a car accident or fall onto the buttocks, but sometimes small or repetitive forces weaken the ligaments around the SI joint.  

A few major causes of SI joint pain and injury include:

• Missing a step or landing on one foot 
• Repetitive rotational movements like golfing, bowling, batting, throwing, etc., and axial loading of the spine (Axial loading is when the spine is loaded with weight and the compressive forces transfer down through the spine into the sacrum and SI joints causing the joints to nutate.  This is common with weight lifters and body builders)

How do I know if I have an SI joint dysfunction?

The only way to be certain if you have an SI joint dysfunction is with a detailed examination and consultation.  

However, some of the common secondary conditions that result from an SI joint dysfunction are pain in the low back, buttock, hip and/or groin.  

The pain may be worse when sitting with the legs crossed, bending forward, and even extending backwards.  Sometimes the pain may be felt as stiffness, achiness, burning or numbness and it may travel down the leg. 

Visit our website to learn more!

Do You have Normal Structure?

This position is very important, since it keeps the head centered over the body. When the head and neck are in this position, the thoracic spine is in the proper position to support the neck above it. The problem arises when the head and neck translate or displace forward. When this happens, a person has a syndrome called ANTERIOR HEAD SYNDROME. 

Think of it this way: if you held a 10lb weight against your chest with both hands you could probably hold it there for five or ten minutes. But, if you held the same 10lb weight out in front of you with your arms extended, it would be much more difficult. You would probably start to tire in your arms and shoulders. The weight didn’t change, but the distance of the weight away from the center of your body did.

Read more about this condition on our website!

Come to Pivotal Chiropractic in Ann Arbor for a Chiropractor Who Puts You First!

If you’re looking for back pain relief, it’s time to see the chiropractor!

If you have upper back pain, schedule a complimentary consultation, where a conversation is never a commitment, and contact us at 734-221-0362.

Is Your Back Pain Actually a Neck-Related Problem?

With most of us working from home, it’s common for many newer folks who come to my practice to mention they are experiencing upper back pain.

The upper back is the area from the base of the neck (top of the shoulders) down between the shoulder blades. It’s a sensitive area, and when it flares up, a person may experience anything from a dull ache to sharp, stabbing, burning pain that’s made worse with breathing. Pain in this area of the spine can be so intense that some people have trouble working and even normal activities of daily living.

What if I told you that upper back pain may not actually be an upper back problem? Here’s what I mean: the upper back may be the pain generator, but it most likely isn’t the CAUSE of the pain. It has to do with the biomechanics of the spine and how the upper back supports the neck and head above it.

Read more on our website!