Sleeping Positions: Protecting Your Spine While You Snooze

You just finished a deep tissue massage. You’re walking out feeling lighter, looser, maybe a little tender, and possibly wondering: Is this normal? (Yes.) What do I do now? (Keep reading.) Deep tissue massage is designed to target deeper layers of muscle and connective tissue. It’s especially helpful for chronic tension, old injuries, stubborn knots, and areas that just won’t quit (we’re looking at you, upper traps and hips). Because it works deeper than a relaxation massage, what you do after your appointment matters. Here’s how to support your body post-massage so you get the most out of your session. 1. Drink Water — And Yes, It Actually Matters You’ve probably heard this before: “Make sure you drink lots of water.” It’s not just something we say out of habit. Deep tissue massage increases circulation and stimulates the lymphatic system. As tight muscles are worked on, metabolic waste products (like lactic acid and other byproducts of normal muscle activity) are mobilized. Your body needs adequate hydration to efficiently process and eliminate these substances. Water also helps: Maintain healthy circulation Support muscle recovery Reduce post-massage soreness Prevent headaches or fatigue When muscles are dehydrated, they’re more prone to stiffness and cramping. After a deep tissue session, your tissues have just been lengthened and mobilized. Giving them proper hydration helps maintain that improved mobility. How much should you Drink? Aim to increase your water intake for the rest of the day. A good rule of thumb: sip consistently, rather than chugging one giant bottle all at once. Clear to light-yellow urine is usually a good sign you’re well hydrated. Bonus tip: Skip alcohol for the rest of the day if you can. Alcohol is dehydrating and may increase inflammation, which isn’t what we want after working deep into tissues. 2. Expect Some Soreness (It's Normal) Deep tissue massage can sometimes feel similar to a tough workout. You may notice mild to moderate soreness for 24–48 hours. This is a normal response to deeper pressure and the release of chronic tension patterns. What it should feel like: Dull, achy muscle soreness Tenderness when pressing on treated areas Slight fatigue What it should not feel like: Sharp, shooting pain Numbness or tingling Severe or worsening pain If you ever feel something that doesn’t seem right, let your provider know. Communication helps us tailor your care. To ease normal soreness: Stay hydrated Take a warm shower Use gentle movement Consider light stretching Which brings us to… 3. Keep Moving (But Take It Easy) It might be tempting to hit the gym hard because you’re feeling looser than you have in weeks. We love the enthusiasm — but this is not the time to max out your deadlift. After a deep tissue massage, your muscles and connective tissues have been manually manipulated and lengthened. Jumping straight into high-intensity exercise can irritate tissues that are in recovery mode. Instead: Go for a light walk Do gentle yoga Perform mobility drills Keep workouts lower intensity for 24 hours Think of this as an “integration period.” Your nervous system is recalibrating, your muscles are adapting, and your body is processing change. Give it space to do that well. 4. Stretch (Yes, You Have Homework) One massage is powerful. But consistent self-care between appointments is what creates lasting results. Your massage therapist may have focused on specific areas — maybe tight hip flexors, rounded shoulders, or a chronically stiff neck. Following up with gentle stretching reinforces the work that was done. Here’s why stretching matters post-massage: Maintains improved range of motion Prevents muscles from tightening back up Encourages healthy circulation Reinforces new movement patterns Keep it gentle. This is not the time for aggressive, painful stretching. Aim for slow, controlled movements and hold each stretch for 20–30 seconds without bouncing. If you’re unsure what stretches are best for you, ask your massage therapist or chiropractor. We’re happy to give you targeted recommendations based on your specific needs. 5. Use Heat (When Appropriate) Heat can be your best friend after deep tissue work. A warm shower, heating pad, or warm compress can: Increase blood flow Relax lingering tension Reduce post-treatment stiffness Typically, heat is helpful for muscle soreness. However, if you have acute inflammation or a fresh injury, ice may be more appropriate. If you’re unsure which is right for you, ask during your appointment. 6. Listen to Your Body One of the biggest benefits of massage isn’t just physical — it’s neurological. Deep tissue work influences your nervous system, often shifting it from “fight or flight” mode into a more relaxed, parasympathetic state. You may notice: Feeling sleepy Feeling calm and clear-headed Increased awareness of posture Reduced pain in previously tight areas Pay attention to these changes. They give you insight into how your body responds to care. This awareness helps you make smarter decisions about movement, stress, and recovery going forward. 7. Support Your Posture and Ergonomics If you leave your massage feeling great and then immediately spend six hours hunched over your laptop, guess what happens? Muscles adapt to the positions you use most often. Supporting the work from your session means being mindful of your daily habits. Try: Adjusting your desk height Keeping screens at eye level Taking movement breaks every 30–60 minutes Sitting with feet flat on the floor Massage releases tension, but your daily habits determine how long that relief lasts. 8. Consider Pairing Massage with Chiropractic Care Massage therapy works beautifully alongside chiropractic care. While deep tissue massage focuses on muscle and soft tissue, chiropractic adjustments address joint mobility and nervous system function. When used together, they can: Improve overall movement patterns Reduce muscle guarding Enhance recovery Support long-term pain relief If you’re already under chiropractic care, let us know how your massage session felt. If you’re not, and you’re dealing with recurring tightness or pain, it may be worth having a conversation with one of our chiropractors about whether combined care makes sense for you. 9. Plan Your Next Session Deep tissue massage isn’t always a one-and-done situation — especially for chronic tension or long-standing postural issues. Your therapist may recommend: Weekly sessions for acute issues Biweekly or monthly maintenance Alternating massage and chiropractic visits Consistency is key. Muscles that have been tight for years don’t permanently change after one hour of work. But with regular care and good self-management, real, lasting improvement is absolutely possible. The Bottom Line After a deep tissue massage: Drink plenty of water Expect mild soreness Move gently Stretch consistently Use heat if needed Be mindful of posture Stay in communication with your providers Massage is not just a “treat yourself” service — it’s a powerful therapeutic tool. When you support your body properly afterward, you extend the benefits and make each session more effective than the last. If you have questions about what to do after your appointment or want personalized recommendations, talk with your massage therapist or chiropractor at your next visit. We’re here to help you move better, feel better, and stay that way. Bethany Wolcott D’Youville Chiropractic ‘26

Fiber doesn’t get the flashy reputation of protein or the hype of supplements, but make no mistake—fiber is doing a lot of heavy lifting behind the scenes. From digestion and blood sugar control to inflammation and even musculoskeletal health, fiber plays a bigger role in how your body feels day to day than most people realize. Yet most adults fall well short of the recommended daily intake. So let’s fix that. Here’s what fiber actually is, what it does in the body, where to find it, and why it matters—not just for your gut, but for your whole system. What Is Fiber, Anyway? Dietary fiber is a type of carbohydrate found in plant foods that your body can’t fully digest or absorb. Instead of being broken down and used for energy, fiber passes through your digestive system mostly intact—and that’s exactly what makes it so valuable. Fiber comes in two main forms: Soluble Fiber Dissolves in water and forms a gel-like substance Helps slow digestion Supports blood sugar control and cholesterol levels Found in foods like oats, beans, apples, citrus fruits, chia seeds, and flaxseed Insoluble Fiber Does not dissolve in water Adds bulk to stool and helps move things along Supports regular bowel movements Found in whole grains, nuts, seeds, and many vegetables (especially skins) Most fiber-rich foods contain a mix of both types, which is great—your body benefits from each in different ways. What Does Fiber Do in the Body? Fiber’s most famous job is keeping digestion regular, but that’s just the beginning. 1. Supports Digestive Health Fiber helps: Prevent constipation Improve stool consistency Feed beneficial gut bacteria A well-fed gut microbiome produces short-chain fatty acids that help regulate inflammation, immune function, and gut integrity. Translation: fiber helps your gut work with you, not against you. 2. Helps Regulate Blood Sugar Soluble fiber slows the absorption of sugar into the bloodstream, which helps prevent sharp spikes and crashes in blood glucose. This is especially important for people managing insulin resistance, prediabetes, or energy slumps throughout the day. 3. Supports Heart Health Fiber—particularly soluble fiber—can help lower LDL (“bad”) cholesterol by binding to cholesterol particles in the digestive tract and escorting them out of the body. Lower cholesterol levels are associated with reduced cardiovascular risk. 4. Aids in Weight Management Fiber increases feelings of fullness and satiety, which can help reduce overall calorie intake without intentional restriction. High-fiber foods also tend to require more chewing and take longer to digest—giving your brain time to register that you’re full. 5. Helps Manage Inflammation Chronic, low-grade inflammation plays a role in joint pain, stiffness, and many musculoskeletal conditions. Fiber supports a healthier gut environment, which is closely tied to systemic inflammation levels. A calmer gut can mean a calmer body. Why Fiber Matters for Chiropractic and Massage Patients So what does fiber have to do with your spine, joints, and muscles? More than you might think. Reduced inflammation can support joint comfort and tissue recovery Improved nutrient absorption helps your body better utilize vitamins and minerals needed for muscle and connective tissue health Better gut health can influence pain perception and nervous system regulation If your body is inflamed, under-fueled, or struggling with digestion, it can absolutely affect how you feel physically—and how well you respond to hands-on care like chiropractic adjustments or massage therapy. How Much Fiber Do You Need? General daily recommendations: Women: ~25 grams per day Men: ~38 grams per day Most people average closer to 10–15 grams daily, which means there’s a big opportunity for improvement. The key is increasing fiber gradually and drinking enough water to avoid bloating or discomfort. Top Food Sources of Fiber Here are some fiber all-stars to work into your routine: Fruits Raspberries (8g per cup) Pears Apples (with the skin!) Oranges Bananas (especially slightly green) Vegetables Broccoli Brussels sprouts Carrots Sweet potatoes (skin on) Leafy greens Whole Grains Oats Quinoa Brown rice Barley Whole grain bread and pasta (check labels!) Legumes Lentils Chickpeas Black beans Kidney beans Split peas Nuts & Seeds Chia seeds Flaxseed Almonds Pumpkin seeds What About Fiber Supplements? Fiber supplements (like psyllium husk or methylcellulose) can be helpful in certain situations, especially for people struggling to meet their needs through food alone. That said, whole foods provide additional nutrients, antioxidants, and gut-supporting compounds that supplements don’t replicate. If you’re considering a supplement, it’s best to discuss it with a healthcare provider—especially if you have digestive conditions or are managing blood sugar or cholesterol levels. Tips for Increasing Fiber Without Upsetting Your Gut Increase intake slowly over 1–2 weeks Drink more water as fiber intake rises Spread fiber across meals instead of loading it all at once Mix raw and cooked vegetables Pay attention to how your body responds Some temporary gas or bloating can happen at first—this usually settles as your gut adapts. The Bottom Line Fiber may not be flashy, but it’s foundational. It supports digestion, heart health, blood sugar balance, inflammation control, and even how your body feels day to day. For patients receiving chiropractic or massage care, optimizing fiber intake can be one more way to support overall comfort, recovery, and long-term wellness.  If you’re curious about how nutrition, movement, and hands-on care can work together to help you feel your best, talk with one of our providers at your next visit. Sometimes small changes—like adding more fiber—can make a surprisingly big difference. Your gut (and your spine) will thank you. Bethany Wolcott D’Youville Chiropractic ‘26

If you’ve ever called our office and asked, “Do you have availability for the chair?”—you’re not alone. At this point, the Back-on-Trac Decompression Chair has become something of a local legend. The name may sound intimidating (we promise, no medieval contraptions here), but the experience is quite the opposite. Comfortable, relaxing, and surprisingly gentle, this chair has earned its reputation as one of our most requested therapies. So what’s all the hype about? Let’s take a closer look at why the Back-on-Trac has become a favorite for patients dealing with back and neck pain—and why it might be exactly what your spine has been asking for. Why Spinal Compression Is Such a Big Deal Modern life is not especially spine-friendly. Long hours sitting at desks, staring down at phones, commuting, lifting kids, exercising without enough recovery, and even stress can all add up. Over time, these daily demands compress the spine, especially the discs that sit between each vertebra. These discs are meant to act like shock absorbers, but when they’re under constant pressure, they can lose hydration, bulge, or irritate nearby nerves. That’s when symptoms like stiffness, aching, sharp pain, numbness, or tingling start to show up—and they don’t always go away on their own. This is where decompression therapy comes in. Decompression Therapy: Creating Space to Heal Decompression therapy is a non-surgical, non-invasive approach designed to gently reduce pressure on the spine. Instead of forcing movement or aggressively stretching tissues, decompression works by slowly and carefully creating space between the vertebrae. The Back-on-Trac chair does exactly that. By applying a controlled, gradual stretch, it helps relieve pressure on spinal discs and nerves, encouraging improved circulation and nutrient flow to the area. When pressure is reduced, the body finally gets a chance to do what it does best—heal. A helpful way to think about it: if your spine has been feeling “compressed” by life, decompression therapy gives it room to breathe again. What It’s Like to Use the Back-on-Trac Chair One of the reasons patients love the Back-on-Trac is how comfortable and approachable it feels. You’re seated upright in a supportive chair, secured with straps to ensure proper positioning. Once the session begins, the chair applies a gentle traction force tailored to your body and condition. There’s no sudden pulling, twisting, or cracking. Most people describe the sensation as a deep, relieving stretch—often followed by a feeling of lightness or relaxation. Many patients are surprised by how calming the experience is, especially if they came in expecting something intense. Sessions are typically short, making it easy to fit into your day, and there’s no downtime afterward. You can return to work, errands, or other treatments feeling looser and more comfortable. Who Can Benefit from Back-on-Trac Decompression? Decompression therapy is especially helpful for people whose pain is rooted in disc or nerve compression. Some common conditions we see improvement with include: Herniated or Bulging Discs When discs push outward and irritate nearby nerves, pain can radiate into the arms or legs. Decompression can help reduce that pressure, easing symptoms like sharp pain, tingling, or numbness. Sciatica Pain that travels from the lower back into the hip or leg is often caused by compression of the sciatic nerve. By relieving spinal pressure, decompression therapy may help calm irritated nerves and reduce radiating pain. Degenerative Disc Changes As discs naturally lose hydration with age, the spine can become stiff and painful. Decompression helps offload stressed discs and supports healthier movement patterns. Spinal Stenosis Narrowing of the spinal canal can compress nerves and cause discomfort or weakness. Gentle decompression may help create more space and reduce symptom flare-ups. Chronic Back or Neck Tension Even without a formal diagnosis, everyday aches from posture, overuse, or stress can respond well to decompression therapy. More Than Pain Relief: The Bigger Benefits While pain relief is often the first thing people notice, decompression therapy offers benefits that go beyond symptom management. It’s drug-free. No medications, injections, or reliance on painkillers. It’s non-invasive. No surgery, no recovery period, no risks associated with invasive procedures. It supports long-term spinal health. By improving disc hydration and reducing ongoing compression, decompression therapy can help prevent recurring issues. It pairs well with chiropractic and massage care. Many patients find that decompression enhances the results of adjustments and soft-tissue work by preparing the spine to move more freely. Think of the Back-on-Trac as part of a bigger picture—one tool in a comprehensive approach to caring for your spine. Why an Initial Chiropractic Visit Matters Before hopping into the Back-on-Trac chair, we always start with an appointment with one of our chiropractors. This step is essential. Not every condition is appropriate for decompression, and we want to make sure it’s both safe and effective for you. During your initial visit, your chiropractor will review your health history, assess your spine, and determine whether decompression therapy fits into your personalized care plan. Once you’re cleared, you can schedule Back-on-Trac sessions with confidence, knowing your care is tailored to your body’s needs. We currently offer Back-on-Trac at both of our locations, making it easy to access this popular therapy. Is the Back-on-Trac Right for You? If you’ve been living with back or neck pain, feeling stiff when you wake up, or noticing that everyday activities are becoming less comfortable, decompression therapy may be worth exploring. The Back-on-Trac chair is gentle, effective, and designed to support healing—not just mask symptoms. Sometimes, the most powerful changes come from giving your body the space it needs. Ready to Try “The Chair”? The Back-on-Trac Decompression Chair has helped countless patients find relief, improve mobility, and feel more at ease in their bodies. If you’re curious about whether it’s right for you, we’d love to help. Schedule your initial chiropractic appointment today, and take the first step toward a spine that feels supported, decompressed, and ready for whatever life throws your way. Bethany Wolcott D’Youville Chiropractic ‘26

Low back pain can feel like a giant question mark. Is it a muscle strain? A disc issue? Or something with a long, hard-to-pronounce name that you heard once and promptly forgot? Two conditions that often get mixed up are spondylolysis and spondylolisthesis . They’re related, they sound almost identical, and they often involve the same area of the spine—but they are not the same thing. Understanding the difference can help you make sense of your symptoms, imaging results, and treatment options. Let’s break it down in plain English.

If you’ve ever dealt with back or neck pain, you’ve probably been told to “take pressure off the spine.” Easier said than done, right? That’s where a traction table comes in. Traction tables are a common, evidence-informed tool used in chiropractic offices to help reduce spinal compression, improve mobility, and relieve pain—without surgery or medications. Let’s break down what a traction table is, how it works, and who may benefit from incorporating traction into their care plan. 

If you’ve ever wandered down the supplement aisle or scrolled past a wellness influencer, you’ve probably seen the words probiotic and prebiotic tossed around like everyone automatically knows what they mean. They sound similar, they’re often mentioned together, and yet they serve very different roles in your body. Understanding the difference between probiotics and prebiotics—and why both matter—can help you make smarter choices for digestion, immunity, inflammation, and even musculoskeletal health. Let’s break it down.

Every January, the same thing happens. Gyms get crowded. Grocery carts fill with leafy greens. Water bottles reappear from the back of cabinets. And somewhere around mid-February… motivation quietly slips out the back door. If this sounds familiar, you’re not failing. You’re human. New Year’s resolutions get a bad reputation because so many of them don’t stick—but that doesn’t mean setting goals is pointless. It just means we need a better, kinder approach. One that focuses less on perfection and more on progress. Here’s how to make resolutions that feel doable, meaningful, and—most importantly—keepable. 

Have you ever noticed back tension when you’re stressed, or neck stiffness that seems to flare up when you’re not feeling well? While it may seem coincidental, there’s a fascinating neurological explanation behind these patterns: the viscerosomatic reflex . Understanding the viscerosomatic reflex helps explain why internal organ dysfunction can show up as muscle tension, pain, or restricted movement—and why chiropractic and massage care can play a valuable role in managing these patterns. Let’s break it down. 

Peak Performance Chiropractic & Wellness proudly hosted our Onederland Celebration , a festive, family-friendly event created to thank our patients, staff, and community for an incredible year of growth and support. The celebration brought together families, friends, and neighbors for an afternoon filled with holiday cheer, laughter, and meaningful connection. Guests enjoyed seasonal activities, treats, and special surprises while coming together for a greater purpose. The event also served as a toy drive benefiting Be A Blessing Buffalo , allowing attendees to give back and help bring joy to local families during the holiday season. The Onederland Celebration truly reflected what Peak Performance stands for—community, gratitude, and giving back. We are incredibly thankful to everyone who attended, donated, volunteered, and helped make this event such a success. Because of our amazing community, we were able to celebrate one year of growth while spreading kindness and making a positive impact beyond our walls. We look forward to continuing this tradition and creating even more meaningful moments together in the years ahead.