Everything You Need to Know About Cervical Traction

If you’ve ever experienced neck pain, stiffness or tension headaches, you know how much they can affect your daily life. That’s where cervical traction comes in. This specialized technique has been a go-to solution for improving neck mobility and alleviating discomfort, and it’s one of the many tools we use at Pott. County Sports & Family Chiropractic to help our patients feel their best.


What is cervical traction?

Cervical traction is a therapeutic technique designed to gently stretch and decompress the cervical spine (your neck). By applying controlled force, either manually or with a device like the one shown above, this method creates space between the vertebrae. This can reduce pressure on compressed nerves, improve alignment and increase blood flow to the area, all of which can help relieve pain and improve mobility.

How does cervical traction work?

When your neck is in proper alignment, your body can function more effectively. However, poor posture, stress and injuries can lead to misalignments and compression. Cervical traction works by applying gentle, consistent force to the neck to:

  • Relieve pressure on the discs and nerves
  • Improve spinal alignment by reducing tension
  • Enhance mobility by increasing range of motion

This process is safe, non-invasive and often provides immediate relief for issues like stiff necks, tension headaches and more.

What does a cervical traction session look like?

During a session, we may use a specialized device like the one pictured above to apply traction to your neck. The device may look a little unconventional, but it’s designed for maximum comfort and precision. As you relax, the device gently stretches your neck, creating space between your vertebrae. The process typically lasts a few minutes, and many patients report a noticeable sense of relief afterward.

Who can benefit from cervical traction?

Cervical traction can be beneficial for a wide range of conditions, including:

  • Chronic neck pain
  • Tension headaches
  • Stiffness or reduced range of motion
  • Herniated or bulging discs in the cervical spine
  • Nerve compression (such as cervical radiculopathy)

If you’re unsure whether cervical traction is right for you, we’re here to help. Our team takes the time to assess your unique needs and determine the best approach for your condition.

Why choose Pott. County Sports & Family Chiropractic?

At Pott. County Sports & Family Chiropractic, we believe that understanding your treatment is just as important as the treatment itself. We take time to explain the “why” behind every recommendation, empowering you to make informed decisions about your health. Whether it’s cervical traction or another modality, our goal is to help you move better, feel better and live better.

If you’re curious about cervical traction or want to explore personalized care for your neck pain, we’re here to answer your questions. Book an appointment with us today and take the first step toward relief.

Optimize Athletic Performance with a Squat Assessment

Nate Wiechmann, D.C., assesses athlete during squat assessment

For athletes, the ability to perform a proper squat is crucial – not only for strength and performance but also for injury prevention. A squat assessment is a valuable tool used to evaluate an athlete’s movement mechanics, identify weaknesses and ensure optimal performance on the field or court. At Pott. County Sports & Family Chiropractic, we utilize squat assessments to help athletes of all levels enhance their training and reduce the risk of injury.

What is a squat assessment?

A squat assessment involves observing an athlete as they perform a squat to identify any movement deficiencies or compensations. This assessment can reveal valuable information about an athlete’s overall functional movement patterns, muscle imbalances and areas that may require additional focus during training.

Why are squat assessments important?

  1. Identify movement patterns: A squat assessment helps pinpoint how well an athlete can move their body during this fundamental exercise. Proper mechanics are essential for executing movements effectively in sports.
  2. Prevent injuries: Poor squat mechanics can lead to injuries over time. By addressing these issues early, athletes can mitigate their risk of developing injuries, especially in the knees, hips and lower back.
  3. Enhance performance: Athletes with proper squat mechanics can typically generate more power and strength, improving their overall athletic performance. A well-executed squat translates to better movement in sports.
  4. Tailor training: The assessment results can help trainers develop personalized training programs to target specific weaknesses, improve strength and enhance performance.

What does a squat test tell you?

Some common observations during a squat assessment include:

  • Knees caving in: This often indicates weak hip muscles or poor ankle mobility, which can lead to knee injuries.
  • Heel lifting: This may signify tight calf muscles or insufficient ankle flexibility, impacting overall balance and stability.
  • Forward lean: Excessive forward lean can suggest weakness in the core or back muscles, which can affect performance during athletic activities.

If you’re an athlete looking to improve your performance and prevent injuries, consider undergoing a squat assessment. By understanding your movement mechanics, you can enhance your training and stay at the top of your game. Contact us for more information or to schedule an assessment.

The Importance of Early Intervention for Childhood Scoliosis

Picture of a chiropractor assessing a child's spine

If you’re a parent, you understand the importance of keeping an eye on your child’s health as they grow. One condition that may not be on your radar but requires attention is childhood scoliosis. Scoliosis affects the curvature of the spine and can lead to serious complications if left untreated.

Imagine your child’s spine as the backbone of their overall health. When scoliosis develops, it can affect more than just their posture. It can impact their lung capacity, heart function and even their ability to move comfortably. Severe cases, known as severe kyphosis, can interfere with breathing, digestion and cognitive function, affecting your child’s quality of life both now and in the future.

Signs of Scoliosis

As a parent, it’s essential to be vigilant for signs of scoliosis. Watch for the following signs:

  • Uneven shoulders
  • A prominent shoulder blade
  • A visibly curved spine

While some cases are mild and may not require treatment, others may progress and need intervention to prevent further complications.

How Chiropractic Care Can Help

Chiropractic care offers a gentle, non-invasive approach to managing childhood scoliosis. Through targeted adjustments and corrective exercises, chiropractors can help improve spinal alignment, reduce discomfort and slow or halt the progression of the condition.

If you notice any signs of scoliosis in your child, don’t wait to seek help. Early detection and intervention are crucial for preventing future complications. Schedule an appointment today to ensure your child gets the care they need to thrive.

Four Reasons to Strengthen Your Core

Did you know core strength plays a crucial role in spinal health?

Your core muscles — found in your abdomen, back and pelvis — act as a stabilizing force for your spine, helping support proper posture and alignment. Benefits of having a strong core include:

  • Improved balance
  • Spinal support
  • Injury prevention
  • Enhanced performance

Try incorporating core-strengthening exercises like the curl-up, side plank and bird dog into your fitness routine. (Check out our instagram reel, “McGill’s Big 3 Exercises For Core Stability” for step-by-step directions on how to do these moves.) Your spine will thank you!

Experiencing back pain? Contact us for an appointment today. We’d love to help get you on the road to better health.

Five Ways Prolonged Sitting Impacts Your Health

Any extended sitting — at a desk, behind a wheel or in front of a screen — can be harmful.

Research has linked sitting for prolonged periods with increased body fat, high blood pressure and musculoskeletal issues like low back pain. Too much sitting can also increase the risk of cardiovascular disease and death.

While it may not be possible to get up all the time, it’s important to prioritize movement when you can. You might start by simply standing rather than sitting. Or, find ways to walk while you work. Here are some ideas:

  • Take a break from sitting every 30 mins.
  • Stand while talking on the phone.
  • If you work at a desk, try a standing desk — or improvise with a high table or counter.
  • Walk with your colleagues for meetings rather than sitting in a conference room.

Struggling with back pain, hip pain or other issues? Check out our instagram reel, “McGill’s Big 3 Exercises For Core Stability,” , or reach out for an appointment today.

Benefits of Chiropractic Care for Weightlifters and Crossfitters

Chiropractic care offers several benefits for people of all ages and walks of life, but athletes and weightlifters are among the groups that can benefit the most. If you’re a weightlifter or Crossfitter, read on to learn how it can help you.

Improves posture and performance

Weightlifting puts a lot of stress on the joints as well as the upper and lower back. This stress can increase the risk of misalignment and impact your performance. If your spine or other joints are misaligned, your body will distribute weight unevenly. When you’re lifting, this can cause one side of the body to bear more of the weight than the other side, which can lead to uneven gains.

Chiropractic adjustments help restore natural balance by ensuring the body is properly aligned. Adjustments also help restore proper function to the nervous system, which in turn helps regulate muscle function and promote recovery.

Prevents injuries

Weightlifters and Crossfitters expose themselves to a variety of injuries, including sprains, strains and pinched nerves that can affect the upper and lower back as well as the shoulders, hips and knees. With regular chiropractic adjustments, you can ensure your body has the proper mechanical balance, which in turn helps increase range of motion and optimize performance.

As a board-certified chiropractor and former personal trainer and collegiate athlete, Nate Wiechmann, D.C., understands the physical demands that are required to live an active lifestyle. He can recommend specific exercises that you can use to increase range of motion, build strength and prevent future injuries. (We also have a squat rack in our clinic to assist power lifters and athletes with proper form for injury prevention.)

Treats injuries

When injuries do occur, chiropractic care can help speed up the recovery process. In addition to chiropractic adjustments, some of the other treatment options we provide for weightlifters and Crossfitters include:

  • Cupping therapyCupping involves applying glass or silicone cups to the skin to create pressure. (We use silicone cups at our clinics.) The suction promotes blood flow to the affected areas, which in turn helps stimulate the natural healing process to relieve tension and inflammation in the muscles.
  • Graston Technique® – This type of soft tissue mobilization utilizes specially designed stainless steel instruments/tools to break down scar tissue and fascial restrictions in the body. As the instruments are moved over the affected area and come in contact with the adhesions, they break up scar tissue and fascial restrictions, which in turn helps relieve pain and restore movement.
  • Hyperbaric oxygen therapy – Our newest treatment option, hyperbaric oxygen therapy or HBOT, involves lying inside a pressurized chamber that releases 95-100% pure oxygen that’s increased two to three times the normal levels provided in our everyday environment. When your blood carries this extra oxygen throughout your body, it helps fight bacteria and stimulate the release of substances called growth factors and stem cells, which promote healing. (Typically a session goes for $80-100, but we’re offering 50% off your first session through the rest of the summer.)
  • Taping – Functional Movement Taping (FMT) helps provide support and stability for weak or injured muscles. It can be used on its own or in conjunction with other treatments. It’s important to have a certified practitioner, like a chiropractor, apply the tape to ensure it’s properly placed for optimal benefit.
  • TheraGun – TheraGun provides deep muscle massage that helps break up tension and increase range of motion. Oftentimes, this can be added on to other services for a minimal or complimentary fee.
  • Trigger point dry needling – This type of treatment involves inserting a dry needle (one without medicine) into a “knot” or trigger point in order to relieve pain and tension in the muscles.

In addition, we provide functional movement screens and sports physicals to help athletes address faulty movement patterns and reduce the risk of injury.

Of course, athletes aren’t the only ones who can benefit from regular chiropractic care. As a board-certified chiropractor, Dr. Wiechmann treats people of all ages and fitness levels, including elite athletes, weekend warriors, pregnant mothers and children. Call 712-249-8231 for more information, or use our online scheduling tool to book an appointment.

Seven Tips to Manage Stress

person grabbing faceElections are stressful — and this one particularly so. It’s hard not to feel overwhelmed, helpless and anxious when it feels like the fate of our country is so precarious.

Fortunately, there are steps you can take to minimize conflict and take care of yourself.

  1. Seek chiropractic careChiropractic services, such as adjustments or manipulation, trigger point dry needling and soft tissue therapy, can help release muscle tension, soothe irritated spinal nerves and improve blood circulation — changes that can often alert the brain to switch off the fight-or-flight response and help your body relax.
  2. Schedule a massage – Regular massages can rebalance your hormones and release muscle tension caused by stress. Research also shows that it can lower your heart rate and blood pressure, as well as increase the production of “feel good” endorphins, serotonin and dopamine.
  3. Make time for fitness – Your body can fight off stress better when it’s physically fit. Consider going for a walk, lifting weights or swimming for at least 30 minutes most days per week to stay active and keep your body in shape.
  4. Practice relaxation techniques – Yoga, meditation and Tai Chi are great relaxation techniques for managing stress. Practicing these methods for even a few minutes each day can provide a sense of overall calmness as well as ease anxiety.
  5. Get adequate rest – In addition to regular exercise, your body needs proper time to recover. Give your body the rest it needs by taking breaks when necessary and getting at least 7-9 hours of sleep (more for children and teens) each night.
  6. Eat a balanced diet– Chronic stress can make you more susceptible to viral illnesses, GI issues and infections. Consuming processed food and beverages, like chips, soda and candy, actually increases the volume of stress on your body and contributes to other health issues. Consider reaching for nutrient-dense foods that promote good gut bacteria, such as prebiotics and probiotics. Fruits and vegetables with inulin, like asparagus, bananas, garlic and onions, contain prebiotics. Fermented foods, like kefir, kimchi, kombucha, sauerkraut and yogurt are great sources of probiotics.
  7. Avoid drugs and alcohol – If you typically reach for a cigarette or a glass of wine when you’re stressed, consider a new vice. Drugs, alcohol and tobacco can stress your body out even more and often lead to serious health issues like heart disease, liver disease, respiratory diseases and GI problems.

While it’s impossible to completely eliminate all stress from your life, the strategies above can help you manage your symptoms. Prioritizing self-care first can help you cope with what comes next. And remember, there’s nothing wrong with asking for help. For more information or to schedule an appointment, call 712-249-8231.

Benefits of Chiropractic Care During Pregnancy

One of the most important times to receive chiropractic care is during pregnancy. As your body changes to accommodate your growing baby, your center of gravity shifts and so does your spine. This can cause a ripple effect, stressing your musculoskeletal and nervous systems, which can cause pain and discomfort.

Fortunately, chiropractic care offers several benefits, including:

  1. Relieving low back pain and pelvic pain

Studies show that more than 75 percent of pregnant women experience pregnancy-related low back pain, pelvic pain or a combination of the two. Chiropractic care is a safe, effective and drug-free way to manage these and other musculoskeletal symptoms during pregnancy. Adjustments can help correct posture and spinal curvature to keep back pain, hip pain and pelvic pain at bay.

2. Reducing morning sickness

Nausea, or morning sickness, is one of the most common pregnancy symptoms, and it can be highly uncomfortable. Chiropractic care can help reduce nausea and vomiting by realigning the spine and improving nervous system function. If you suspect your nausea is being triggered by heartburn or constipation, chiropractic care can also help improve digestive issues to settle your stomach.

3. Optimizing baby positioning

Chiropractic care during pregnancy can help you maintain healthy pelvic balance, so your baby has enough room to freely move head-first into the correct delivery position. During your eighth month of pregnancy, consider making regular chiropractic adjustments a priority to avoid breech presentation and optimize positioning.

4. Improving labor and delivery

Women who want to experience natural childbirth without the use of medications can benefit from chiropractic care during pregnancy to help simplify and improve the birthing experience. Getting regular chiropractic adjustments can help ensure the pelvis, spine and hips are properly aligned for a faster labor and easier delivery.

5. Controlling edema (swelling)

Edema, or water retention, is an all-too-common side effect during pregnancy. In fact, research shows that nearly half of pregnant women will experience this condition, with edema usually occurring in the fingers, face, back, feet and ankles. Chiropractic care can help flush water from the body through a series of spinal adjustments, manipulations and massage techniques.

Even if you’ve gone through most of your pregnancy without seeing a chiropractor, it’s not too late. Perhaps you felt great for eight months but your baby still hasn’t flipped into the proper head-down position and your due date is rapidly approaching. Or, maybe you simply need a little relief during the final home stretch. Rather than toughing it out and waiting until your baby is born, consider adding regular chiropractic care into your routine to get the relief you need.

Please use our online scheduling tool to book an appointment, or call 712-249-8231 for more information.

What to Expect During Your Chiropractic Visit If You’re Pregnant

In many ways, chiropractic care during pregnancy looks a lot like the chiropractic care you receive when you’re not expecting. ç

  1. If you’re new to our practice, you’ll be asked to fill out patient forms about your medical history, your due date and any specific concerns you’d like to address, such as sciatica or low back pain. This is also a good time to review your insurance benefits to see what’s covered.
  2. We’ll conduct a physical assessment to gauge your overall mobility, identify areas of misalignment or dysfunction and create a customized treatment plan.
  3. Depending on your condition, we may recommend a variety of treatments, including chiropractic adjustments, trigger point dry needling or soft tissue therapy. If you’re receiving an adjustment, we’ll have you get comfortable face down on a special maternity cushion and then we will provide gentle adjustments. (The health and safety of you and your baby are of the utmost importance, and it’s not necessary to use a great amount of force to achieve positive results.)
  4. After your adjustment, we’ll assess your condition and see how you are feeling. We’ll also encourage you to drink plenty of water to support healthy levels of hydration and give your body the fuel it needs to heal.

How often should expectant mothers receive chiropractic care?

In our office, we see women regularly from preconception through the postpartum period. For those without pain or other symptoms, we recommend coming in twice a month. However, if an expectant mother is experiencing chronic neck/back pain, headaches, digestive issues, sciatica, carpal tunnel or other pregnancy-related symptoms, she may need more frequent adjustments to help alleviate stress from her nervous system.

When is chiropractic care not recommended, and why?

Chiropractic care is generally a safe, effective practice during pregnancy. However, it is not recommended if you are having symptoms of preterm labor. In those cases, it is important to contact your birth provider for the best course of action.

If you’re experiencing chronic pain or discomfort, or you simply want help optimizing baby’s positioning before delivery, contact us or use our online scheduling tool to book an appointment. Or, check out our blog post to learn more about the benefits of chiropractic care for pregnant women.

Caring for Your Body When You’re Stressed

Picture of man with hands over his faceIf the outbreak of Coronavirus Disease 2019 (COVID-19) has you stressed, you’re not alone. Fear and anxiety about a disease can be overwhelming, causing strong emotions in adults and children. Below, we discuss the effects of stress and provide tips for caring for your body during stressful situations.

The Effects of Stress ON the body

Stress hormones trigger your body’s fight-or-flight response, which can help you cope with potentially serious situations by increasing your heart rate and readying your muscles to respond. However, when stress levels are elevated for prolonged periods of time, it can take a serious toll on your health. Symptoms of stress include:

  • Irritability and anxiety – Your central nervous system (CNS) is in charge of your fight-or-flight response. In most cases, the hypothalamus (the part of the brain that controls the stress hormones that rev up your response in an emergency) tells all systems to return to normal when the perceived fear is gone. However, if the stressor doesn’t go away or the CNS doesn’t work properly, the prolonged fight-or-flight response can lead to irritability or anxiety.
  • Respiratory and cardiovascular issues – Stress can cause you to breathe faster in an effort to quickly distribute more oxygen-rich blood to your body. This response helps protect your body in an emergency by preparing you to react, but it can make it harder to breathe and causes your blood pressure to rise, which in turn, can increase the risk of having a stroke or heart attack.
  • Tight muscles, aches and pains – When you’re stressed, your muscles tense up to protect your body from injury. They tend to release again once you relax, but if you’re constantly under stress, your muscles may not get the chance to relax. Chronically tight muscles can cause neck painback pain, shoulder pain and headaches.
  • Headaches – During stressful events, certain chemicals in the brain are released to combat the situation (known as the fight-or-flight response). The release of these chemicals can cause vascular changes that can lead to tension headaches and migraines. Repressed or bottled up emotions surrounding stress, such as anxiety, worry, excitement and fatigue, can also increase muscle tension and make migraines worse.
  • Weak immune systems – People under chronic stress are typically more susceptible to viral illnesses like the flu and the common cold, as well as other infections due to high levels of cortisol (stress hormones). Stress can also increase the time it takes to recover from an illness or injury.
  • Gastrointestinal (GI) issues  – Stress can wreck havoc on your gut and digestive system, leading to short-term issues like loss of appetite, overeating, constipation, diarrhea, indigestion and upset stomachs. Chronic stress (over prolonged periods) can also lead to more serious issues like irritable bowel syndrome, Crohn’s disease, colitis and other GI disorders.

Tips for Managing Stress

Fortunately, there are several steps you can take to manage stress and lead a healthier life.

  • Chiropractic careChiropractic services, such as adjustments or manipulation, trigger point dry needling and soft tissue therapy, can help release muscle tension, soothe irritated spinal nerves and improve blood circulation—changes that can often alert the brain to switch off the fight-or-flight response and help your body relax.
  • Massage therapy – Regular massages can rebalance your hormones and release muscle tension caused by stress. Research also shows that it can lower your heart rate and blood pressure, as well as increase the production of “feel good” endorphins, serotonin and dopamine.
  • Regular exercise – Your body can fight off stress better when it’s physically fit. Consider going for a walk, lifting weights or swimming for at least 30 minutes most days per week to stay active and keep your body in shape.
  • Relaxation techniques – Yoga, meditation and Tai Chi are great relaxation techniques for managing stress. Practicing these methods for even a few minutes each day can provide a sense of overall calmness as well as ease anxiety.
  • Adequate rest – In addition to regular exercise, your body needs proper time to recover. Give your body the rest it needs by taking breaks when necessary and getting at least 7-9 hours of sleep (more for children and teens) each night.
  • Proper nutrition – As mentioned, chronic stress can make you more susceptible to viral illnesses, GI issues and infections. Consuming “junk food” actually increases the volume of stress on your body and contributes to other health issues. Consider reaching for foods that offer adequate nutrients and promote good gut bacteria, such as prebiotics and probiotics. Fruits and vegetables with inulin, like asparagus, bananas, garlic and onions, contain prebiotics. Fermented foods, like kefir, kimchi, kombucha, sauerkraut and yogurt are great sources of probiotics.
  • Avoid drugs and alcohol – If you typically reach for a cigarette or a glass of wine when you’re stressed, it’s time to rethink your coping technique. Drugs, alcohol and tobacco can stress your body out even more and often lead to more serious issues like heart disease, liver disease, respiratory diseases and GI issues.

In today’s world it’s easy to find things to stress about. While it’s impossible to completely eliminate all stress, the strategies above can help you combat some of its effects and prevent long-term damage. For more information or to schedule an appointment, call 712-249-8231.

We originally presented the above information to teachers and staff at Riverside High School as part of an in-service learning day on Feb. 19, 2020. Per request, we recapped the information on our blog. If you’re interested in having us out to your organization or place of work for a similar presentation, please contact us. We love sharing tips for helping people live healthier lives!