The good news? You don’t have to rely on medications to feel better. There are safe, natural ways to ease stress-related back pain—and many of them can be done right at home.

Let’s explore a few simple, effective strategies that can help you feel more relaxed, more mobile, and more in control of your health.

1. Stretch It Out: Gentle Movement for Tight Muscles

When you’re stressed, your muscles tighten—especially in your neck, shoulders, and lower back. Over time, this tension can lead to chronic pain or even trigger painful muscle spasms.

Stretching helps release that tension and restore flexibility. You don’t need a fancy routine—just a few minutes a day can make a big difference.

Try this simple stretch:
Lie on your back with knees bent and feet flat. Gently hug your knees to your chest and hold for 15–30 seconds. This can relieve pressure in your lower back and calm your nervous system.

Tip: Pair your stretches with slow, deep breathing to enhance the relaxation effect.

2. Practice Better Posture (Even at the Kitchen Table)

When we’re overwhelmed or anxious, we often collapse into ourselves—slouching at our desks, hunching over our phones, or curling up on the couch. Poor posture increases strain on your back muscles and spine.

Here’s a quick posture check:

• Ears aligned with shoulders
• Shoulders relaxed, not rounded forward
• Hips are stacked over ankles when standing

Whether you’re sitting at your computer or folding laundry, being aware of how you carry your body can prevent pain from piling up.

A bonus tip? Set a phone reminder every hour to sit tall and stretch your spine.

3. Mindfulness: Calm the Mind, Relax the Body

Stress-related back pain isn’t just physical—it’s emotional too. The more stressed you feel, the more your body tenses in response.

That’s where mindfulness techniques like deep breathing, meditation, or guided imagery can help. These practices quiet your nervous system, lower stress hormones, and release muscle tension from the inside out.

Try this: Breathe in slowly through your nose for 4 counts, hold for 4, and exhale through your mouth for 6. Repeat for 2–3 minutes. You may be surprised how quickly your back begins to soften and your mind clears.

Apps like Headspace or Insight Timer offer free guided sessions you can do anytime.

3. Eat for Less Inflammation and More Resilience

What you eat affects how your body feels—and that includes your back.

Stress and inflammation often go hand-in-hand, so fueling your body with anti-inflammatory foods can help reduce pain naturally.

Add more of these to your daily plate:

• Leafy greens (spinach, kale)
• Berries and colorful fruits
• Omega-3s (salmon, walnuts, flaxseed)
• Turmeric and ginger (both powerful inflammation-fighters)

Also, don’t forget hydration. Dehydrated muscles are more prone to cramping and stiffness.

Bonus Tip: Get Chiropractic Support Tailored to You

At Eastern Oklahoma Chiropractic, we understand how stress can affect your whole body—especially your back. Dr. Ring specializes in gentle, non-invasive adjustments that relieve tension, restore balance, and support your body’s natural ability to heal.

Many of our patients come in feeling stressed, tight, and overwhelmed—and walk out feeling lighter, more mobile, and pain-free.

You Deserve to Feel Better—Naturally

Stress is a part of life—but chronic back pain doesn’t have to be. By stretching, moving mindfully, eating well, and supporting your body with natural therapies, you can feel better without relying on medications.

And if you’re ready for personalized care from someone who truly listens, we’re here to help.

Schedule a complimentary consultation with us today and start your journey to a healthier, pain-free life.

The post Simple, Soothing Solutions to Help You Feel Better—Naturally first appeared on Chiropractor Broken Arrow.

One of the simplest and most effective types of exercise we at Eastern Oklahoma Chiropractic recommend is walking. Walking fits ideally into the chiropractic philosophy of holistic, natural remedies for pain.

How Lack of Exercise Hurts Your Spine

When you don’t get regular exercise, your spine suffers.  Back pain is often caused and aggravated by spinal misalignments and weak muscles in your core.

Lack of exercise also causes spinal discs to degenerate. Normal healthy discs hold fluids and act as cushions between your vertebrae. Walking promotes the good circulation and healing you need for a healthy spine.

Anxiety about pain can also inhibit you from exercising, making you even more prone to injury.

The Many Benefits of Taking a Walk

Regular walks improve your health in multiple ways, such as:

• Improved circulation throughout your body. This helps to rehydrate the discs of your spine to prevent mobility problems and pain.
• Increased immunity that lowers your risk of illnesses such as heart disease and osteoporosis.
• More strength in your core, hips, legs, and feet. Walking strengthens back and abdominal muscles, allowing them to support joints, ligaments, and spinal discs properly.
• Improved mobility, flexibility, and balance. A stiff back is more prone to pain and injury. Exercise helps to prevent pain and injury by maintaining flexibility in the connective fibers that help to support the spine.
• Better sleep and weight control.
• Psychological benefits.  Walking and other types of exercise naturally cause your body to release endorphins. These chemicals affect receptors in your brain that reduce pain and give you a feeling of well-being.

Tips for a Productive Walking Program

Regular walking can help heal many back problems, minimizing pain or preventing it from returning. It’s a great therapy that you can begin doing immediately and with minimal equipment.

If you’re out of practice, start gradually. Walk around the block to start. Add one minute to your time each day.

Walk fast enough that you raise your heart rate but can still talk.

Commit to exercise daily regardless of bad weather. Even marching in place in front of the TV gets you moving.

Listen to your body—if the pain is severe or increases during or after the walk, see your healthcare provider for an exam to determine the cause before resuming your walking program.

Exercise as Part of Your Chiropractic Care 

Your chiropractor diagnoses joint and spinal issues that cause pain and serves as a great source of information about increasing your mobility and strength.

Walking complements your chiropractic treatments. Both make your spine stronger and healthier, using natural, safe, non-drug methods.

Regular chiropractic adjustments align your spine and strengthen back muscles. Your chiropractic treatments and daily walks help to retain that alignment. Then you can walk for longer periods of time, build up your strength and reap all the benefits of a healthy spine!

Contact Eastern Oklahoma Chiropractic for Your Complimentary Consultation

Call our Broken Arrow office at 918-940-4630 today.

The post Walking Your Way to a Healthier Back first appeared on Chiropractor Broken Arrow.

How Does Sleep Help Your Back?

Good rest lessens the likelihood of muscle aches and a host of other problems. It lets your body regenerate many important functions that play a role in pain relief. Here are just a few:

• Allows the spine to decompress and recover from the demands of your day
• Produces beneficial hormones and chemicals to reduce inflammation
• Restores connections in the brain that improve nervous system function

The Cycle of Poor Sleep and Back Pain

Patients often complain that they wake up with lower back pain. Back pain interferes with falling and staying asleep, preventing the restorative benefits of a full night of sleep. Being sleep-deprived makes the pain worse. When you’re tossing and turning, it’s hard to find a comfortable position, and you’re even more aware of pain.

People may turn to pain medication, which unfortunately works against them by disrupting sleep.

Lack of sleep leads to a variety of problems that can increase pain, including:

• Reducing levels of growth hormone that heal the body
• Increasing sensitivity to pain
• Raising levels of inflammation
• Worsening depression
• Feeling more stress, which tightens muscles and increases pain

Tips for a Good Night’s Rest

Practice good posture during sleep. Your spine needs good posture to remain in proper alignment, avoid muscle strain and promote nighttime healing. How do you achieve good posture in bed? Here are some suggestions:

• Use a good-quality mattress that’s not too hard or soft. Test mattresses carefully when shopping. Replace your mattress at least every 10 years.
• Sleep on your side or back rather than on your stomach. Stomach sleeping places extra strain on your spine. To reduce pressure on the spine, put a pillow under your knees (for back sleeping) or between knees (for side sleeping).

Set a regular bedtime. Aim for 7-8 hours of sleep. Avoid the stimulating blue light from electronics before bed.

Stretch your muscles gently before bed.

Avoid stress. Relaxation techniques and meditation are helpful.

Maintain a healthy lifestyle. Avoid processed foods, sugar, alcohol, and of course, caffeine before bed. Daily exercise improves flexibility to help you avoid muscle stiffness in bed.

Chiropractic Care and Better Sleep

Chiropractic adjustments align the spine and promote better circulation, mobility, strength, and flexibility. This brings about the healing of joints, muscles, and tissues that relieves pain.

Your chiropractor’s care helps to alleviate your back pain naturally, without drugs or invasive procedures. Good sleep habits help to maintain your spine’s proper alignment.

Remember that it pays to take care of your spine every day…including during that 1/3 of your life you spend under the covers.

Schedule Your Free Consultation at our Broken Arrow Office

We’re here to help you at Eastern Oklahoma Chiropractic.  Give us a call at 918-940-4630.

The post How Sleep Affects Your Spine–and Vice Versa first appeared on Chiropractor Broken Arrow.

What Causes Scoliosis?

If you have scoliosis, your spine, rather than being straight, becomes abnormally curved in an ‘S’ or ‘C’ shape.

Scoliosis is most often diagnosed in children and adolescents. As a child grows, the curve may become worse. Fortunately, most cases of scoliosis are mild, needing minimal treatment, and affect girls and boys equally. However, girls are more likely than boys to suffer from more rare, severe types of progressive scoliosis that lead to health problems.

Scoliosis is usually considered idiopathic, meaning that there’s no known cause.  Other causes include:

• Birth defects impacting the spine
• Spinal infections or injuries
• Neuromuscular disorders like muscular dystrophy or cerebral palsy
• Previous surgeries

Adults Can Develop Scoliosis, Too

Although most cases are discovered between ages 10 and 15, sometimes people aren’t diagnosed until adulthood.

More commonly, adults develop a type called degenerative scoliosis. Normal wear and tear, arthritis and osteoporosis can cause joints and spinal discs to degenerate, making the spine weaker. This causes it to move out of normal alignment. Adults often suffer more mobility problems and discomfort from scoliosis than younger people.

Common Symptoms of Scoliosis

Getting early treatment is important. Many schools screen children for scoliosis, and often the signs are visible to others.  Parents should check their children for irregularities such as:

• A hip that’s higher than the other
• A protruding shoulder blade
• Shoulders or rib cage that look uneven
• A waist that looks lopsided
• A crooked spine that can be seen when the affected person bends forward

A spinal curve that becomes severe can cause serious health problems, such as pain, limited mobility, and breathing problems from reduced lung capacity. Treatments for advanced scoliosis include braces and sometimes surgery. However, even mild cases need to be monitored to keep track of changes in the curve as the child grows.

Chiropractic Care as Part of Your Scoliosis Treatment Plan

Adults and children with scoliosis, whether mild or severe, benefit from chiropractic treatments as part of their care program.

As an expert in spinal care, your chiropractor diagnoses scoliosis and provides therapies that complement your other medical care in important ways.  They’ll advise you on the best ways to move, and provide exercises to strengthen joints. Chiropractic treatments help to improve mobility, core strength, nervous system function, and posture, as well as relieve muscle tension and pain.

Chiropractic care for scoliosis has the advantage of being drug-free and noninvasive as it helps you or your child to relieve symptoms and move forward with a healthy life.

Contact Our Broken Arrow Office to Schedule Your Free Consultation

For safe, natural help to build a healthy spine and body, give Eastern Oklahoma Chiropractic a call today at 918-940-4630.

The post How Does a Chiropractor Help to Treat Scoliosis? first appeared on Chiropractor Broken Arrow.

Posture influences so many aspects of life, health and performance. Research even shows that proper posture uniquely and positively influences the effectiveness of communication. Some experts believe that people equate good posture with confidence and the ability to protect. The company and presence of such people breeds trust and credibility.

Texting, smartphone usage, computer focused jobs, and sitting at a desk represent a few of the stressors that negatively influence posture. Sedentary living, sitting at work, and technology use infect society more now than at any time in history. Estimates show that some teenagers spend up to 5000 hours on a smartphone or device every year. The damaging combination of sitting and technology produce dramatic consequences.

Poor posture is bad for your health.

New research from 2020 shows that poor posture negatively influences sensory-motor and autonomic functions. This means that poor posture between the head and shoulders interrupts proper muscle control and autonomic nervous system functions. Heart rate, pulse, respiration, digestion, reproduction, and immunity comprise a few examples of autonomic nervous system functions. Posture directly influences autonomic function and interferes with the body’s ability to maintain appropriate muscle and motor balance. The medical community tends to address the effects of pain and dysfunction created by poor posture through medications or surgery. The bigger issue remains the need for correction rather than sedation of pain.

Can chiropractic help?

Chiropractors help improve the health of the spine and posture for people of all ages and walks of life. The value and importance of Chiropractic care began skyrocketing with the invention of smartphones and reliance on computers in both the workplace and home. New research from 2020 evaluated the relationship between head and shoulder positioning and their effect on human health. Findings revealed that forward head posture negatively affects neck sensorimotor control and autonomic nervous system function. The simple assessment determined that a head resting in any forward position dramatically damages body function. The results of the study point out the significance of posture as it relates to organ health and control.

Chiropractic care focuses on improving the structure and function of the spine through improved posture. The single most significant influence of poor posture on function stems from the head position on the spine. Forward head position in 15-degree intervals creates exponential long-term damage. As the head extends forward, the spine loses proper position, neck joints degenerate more rapidly, and autonomic organ function deteriorates.

One of the most important recommendations for anyone working a desk job or spending large amounts of time on a computer or phone involves regular and consistent chiropractic care. The purpose of a chiropractic adjustment does not involve the specific treatment of isolated pain. Chiropractic adjustments reduce stress in the spine and removing interference from the nervous system. Whole-body health improves through optimized autonomic nervous system function. Proper posture allows the body to maximize innate potential. Chiropractic care will continue to become more and more popular as studies reveal the value of adjustments far beyond pain relief. Technology advances society yet damages the priceless possession of health. Chiropractic provides the solution to a healthier tomorrow free from drugs and surgery.

The post Poor Posture Negatively Influences Autonomic Function first appeared on Chiropractor Broken Arrow.

Research shows the health of a spinal joint directly connects to the organ’s alignment and mobility. Decreased spinal joint mobility accelerates the degenerative process and diminishes the joint’s strength and functional capability. The biggest challenge of spinal joint degeneration comes from the permanency attached to the process. Spinal joint degeneration cannot be reversed and continues to worsen if not addressed appropriately. Chiropractors stop the degenerative process by improving alignment and mobility in specific joints through Chiropractic adjustments.

A study completed in 2010 helped to confirm the damaging effects of hypo (decreased) mobility in the spine. When spinal joints lost appropriate mobility for at least eight weeks, scar tissue adhesions formed within the joint. Joint scar tissue adhesions make up the early stage of degeneration. Chiropractic adjustments reduce adhesion formation in an offending joint by inducing motion into the spinal segment. An absence of joint movement produces long-lasting adhesion formation which eventually turns into one of the most prevalent and degenerative conditions known as osteoarthritis.

Osteoarthritis of the spine torments large numbers of people with one of the most significant causes of persistent pain and disability in the world today. Osteoarthritis has become so common that many assume degeneration simple exists as part of the normal aging process. The plague of osteoarthritis advances quickly and often deforms and disables spinal function. Up to fifty percent of individuals experience arthritic back pain at some point in their lives. Back pain represents a common plague on health, yet limited information and solutions await people suffering from the development of lumbar spine degeneration. The projected number of older adults with arthritis or other chronic musculoskeletal joint symptoms is expected to nearly double from 21.4 million in 2005 to 41.1 million by 2030 in the U.S.

The progression of persistent pain and disability due to osteoarthritis also appear to dramatically increase in the coming years. The most commonly accepted solution in the current health care model involves the use of dangerous opioids. Conventional allopathic medicine carries little information or solutions to help reduce the progression of this disease process. Chiropractic represents one of the only true solutions which address the cause of the problem. Focusing on the maintenance of the mechanical workings of the spine serves as the most effective approach to preventing degenerative wear and tear of the human spine. Normalizing car axle alignment produces a great metaphor to describe the value of Chiropractic adjustments for improving the degenerative process. People certainly take an avid interest in ensuring their vehicle’s performance and value do not unnecessarily deteriorate. A person’s spine and long-term health deserve so much more than a replaceable vehicle. Chiropractic works.

The post Spinal Health and Car Alignment: Reduced Degeneration Occurs Through Spinal Adjustments first appeared on Chiropractor Broken Arrow.

The head and neck design allow for flexion and regular forward leaning. The challenge and consequences begin to occur when they maintain flexed or forward head posture positions for long, consistent periods of time. Cell phones, computers, desk jobs, and more sedentary living contribute to the growing number of people suffering from forward head posture.  Chronic abuse leads to  syndromes and other detrimental health consequences.

Our activities have changed

The average person spends 2 to 4 hours a day with their head tilted forward for reading and texting on their smart phones. This amounts to 700-1400 hours of excess, abnormal cervical spine stress per year. 86% of American workers sit all day at their job in addition to time spent sitting on the couch after work watching television, reading, playing games or surfing the internet. Sedentary seating adds up to approximately 13 hours per day for the average person.

Sitting is the new smoking

Sitting for long periods of time takes a toll on the body. Head posture in comparison to the neck and shoulders influences so many other aspects of health and performance. Forward head flexion for long periods of time negatively impacts whole body function. A study published in 2017 showed that forward head posture caused changes in the lungs, respiratory function, and neck muscles due to the strain placed on delicate structures in the head and neck. Significant correlations were found between forward head posture, lung volume, forced expiration, and neck muscle balance. As forward head deviation got worse, the lung and neck muscle findings and measurements also got worse. Authors concluded that forward head posture lowered respiratory functions and concluded with the need for maintenance of correct head posture to prevent restrictions and long-term health degeneration.

Improvement is possible!!

Chiropractic care represents one of the most utilized healthcare interventions to help patients improve their posture, head position, and spinal health. Three proactive tips to improve posture, reduce the risk of forward head flexion, and improve overall health and well-being include:

1. Pursue regular Chiropractic care.

2. Utilize proper sitting ergonomics to ensure technology and office tasks be done with the head and neck at eye level.

3. Take regular breaks every hour to keep the spine and body moving.

Chiropractors take pride in educating their patients on the dangers of prolonged sitting and forward head syndrome while providing unique care which minimizes the risk of poor spinal and postural health. The best health care plan involves a proactive approach to prevent disease and damage which hinders the body’s function and performance. Choose Chiropractic.

The post Poor Spine and Posture Health Linked to Breathing Deficiencies and Neck Muscle Imbalances first appeared on Chiropractor Broken Arrow.

Research shows that a loss of neck curvature increases the likelihood of a disc herniation. A study also showed that appropriate correction and restoration to the neck curve produced lower rates and degrees of disc problems. Chiropractic care offers the least invasive and most effective way to increase neck mobility, alignment, and restoration of good neck curvature.

Forward head posture represents one of the most significant reasons for a decrease in proper neck curvature

Sitting, texting, repetitive computer work, sedentary lifestyles, motor vehicle accidents, and other physical traumas serve as the primary culprits of forward head posture. Each of these conditions reduce neck curve, leaving the spine weaker and more vulnerable to stress. The trauma also increases pressure on the pads (discs) between each vertebra.

Discs operate similar to shocks on a car

They absorb the pressure of daily wear and tear. Discs are made of cartilage, water, and a gel-like substance in the center for added protection. As alignment of the spine becomes altered, the gel-like nucleus in the middle of the disc becomes slightly displaced. This forces pressure on the side of the disc and stresses the cartilage. Consistent adversity produces tears in the cartilage and forces the gel-like substance to slightly protrude or bulge through the side of the disc resulting in a disc herniation. Herniations come in a variety of sizes. Smaller herniations tend to be referred to as more of a bulge than a herniation. Yet every herniation leaves the spine weakened and extremely vulnerable to stress and pressure.

Reduced neck curve equals increased disc herniations

New research shows that altered spinal alignment, particularly reduced neck curvature, decreases disc height and increases rates of disc herniations. The generative process often occurs with no pain. Chiropractors and other spine specialists use expert testing and technology to check for disc space abnormalities or other problems before pain arrives. A proactive approach proves vital to long term functionality. Spinal alignment plays a vital role in the health, durability, and longevity of the spine. Chiropractors promote the importance of spinal correction and restoration without drugs or surgery.

Chiropractic to the rescue!!

Chiropractors comprise the only natural health providers who focus specifically on detecting and correcting spinal movement, alignment, and nervous system function. Regular chiropractic care helps improve spinal alignment and ensures better curvature, resulting in greater strength, durability, increased disc space, and less risk of disc bulges and herniations. The long-term benefit cannot be measured. Every person deserves a healthy spine and future.

The post Patients with Reduced Neck Curve Experience an Increased Frequency of Disc Herniation first appeared on Chiropractor Broken Arrow.

What is a subluxation?

To put it plainly, it’s when a vertebra has lost its normal position. This loss of position interferes with the function of the surrounding joints and/or tissues. A more in-depth explanation: A subluxation (which can result from physical, chemical, and mental stressors) occurs when one or more spinal vertebrae move out of position and create stress or irritation on nearby nerves, preventing the body from functioning optimally. The goal of the chiropractic adjustment is to remove or correct subluxations, which eliminates any interference to the nervous system and improve spinal function and overall health.

How do I know if I have a subluxation?

It’s critical to understand that subluxations are often painless and they can occur at any time or age. The only way to accurately determine if you have a subluxation in your spine is through a chiropractic evaluation with your doctor of chiropractic.

What are the symptoms of subluxation?

While you can have a subluxation(s) without any noticeable symptoms, there are some indicators or symptoms of subluxation, such as neck pain, back pain, headaches, dizziness or balance issues, muscle spasms, tightness or weakness, reduced mobility, joint pain, numbness or tingling in extremities, low energy and more.

As a profession, we’ve just scratched the surface as to the possible effects subluxation can have on the body. Spinal health is directly related to the health and function of your central nervous system and the removal of subluxations are critical to your overall spinal health. We know that subluxation:

• Create dis-ease in the body, decreasing its ability to adapt to stress
• Decrease the body’s ability to function at its optimal potential
• Accelerate joint aging and cause joint degeneration
• Can cause a chain reaction of other health issues
• Can cause biostructural and postural problems

Who can treat subluxations?

Chiropractors are the only healthcare providers trained to diagnose and treat subluxations. Experts in the musculoskeletal systems, chiropractic physicians go through years of education and training to learn how to accurately identify and correct subluxations in the spine.

How do chiropractors treat subluxations?

Subluxations are treated using chiropractic adjustment. Highly educated and trained chiropractic physicians perform the adjustment to the spine using their hands or a small instrument. Using a quick and gentle movement, chiropractors apply a specific amount of sudden force to a specific joint to help remove the subluxation, increase the mobility of the joints and improve overall spinal function.

If you have never been to a chiropractor or it’s been a long time, we would love to sit down with you to answer all the questions you have regarding subluxations and your health.  We truly believe that everybody should have a chiropractor they know, like and trust.  If you would like to schedule your first appointment to see how chiropractic can help what you are going through, please give us a call at 918-940-4630 and set up your consultation with Dr. Ring today!!

The post What Do Chiropractors Do When They Adjust You? first appeared on Chiropractor Broken Arrow.

Ideally we’d be active throughout the day, but If your job does not allow that then setting aside time before throughout the day to be active is needed. Below are some ideas for getting more activity throughout the day and answering the question of “how can I stay active at work?”

Your commute to work:
Ride the bus? Get off a stop or two before yours and walk the rest of the way.
Live close to work? Biking or walking to work might be an option.
Driving to work? Park your car in one of the spaces farthest from the door to get in a few more steps.

At your desk:
Look for opportunities to stand. Some employers are starting to install desks that can be adjusted to a standing position. If this is not the case, try standing on your next conference call.
Go to the bathroom on another floor or at the other end of the building.
Walk over to a co-workers desk to chat instead of using the phone or email.
Coffee break? Use this time to do some stretches or to go for a brisk walk. Organizing a lunch walking group will help keep you and other motivated.

Travelling for work:
Before booking your hotel go online or call to see what kind of exercise facility they have. Walking paths in the area might also be an option.
Carry a resistance band in your suitcase. Wake up and do some toning exercises to wake up your mind and muscles.
While walking through the airport walk briskly. Remember to stand tall, and keep your shoulders relaxed.

Whether you use the tips above to get started being more active or to supplement your exercise routine, remember every little bit helps.  And for a little more light reading, Google the term “sitting is the new smoking”.  That will open your eyes to the dangers associated with chronic and prolonged sitting at your desk.  If you are experiencing pain or stiffness while sitting at your computer for work, give us a call at 918-940-4630 and schedule your consultation with Dr. Ring.  Chiropractic care may be the treatment that will get you back on your feet.

The post How can I stay active at work? first appeared on Chiropractor Broken Arrow.