Resolutions are Overrated: Sleep, Movement, Eating, and Pain Management

We are one month into 2025. Maybe you made some New Year's Resolutions and are sticking to them and maybe you don’t want to talk about it. I personally believe you can make changes and form new habits at any point in the year. Why not start now? Let’s go over some foundational goals you won’t regret.

Prioritize Better Sleep

Sleep is the cornerstone of health and recovery. To improve your sleep, start by setting a consistent bedtime and wake-up schedule. Create a relaxing bedtime routine—whether it’s reading, meditating, or listening to calming music—to signal your body that it’s time to wind down. Keep your bedroom cool, dark, and free of distractions like screens. Even small tweaks, like reducing caffeine intake in the afternoon or taking a Magnesium glycinate supplement can have a profound impact on your sleep quality.

Set Realistic Movement Goals

“Movement is medicine” and “Consistency over intensity”. If you’ve been in the clinic, odds are you have heard me say these phrases. Either figure out how to accomplish this at home or join a gym or group. Highland is blessed with some outstanding gyms that can meet your needs. Want group classes that are encouraging and fun? Try out Pulse Personal Training, EPOC, or Korte Rec Center. Want to get into combat sports like boxing or Brazilian Jiu Jitsu? Hit up ALPHAS or Fathom Brazilian Jiu Jitsu, respectively. Need to unwind and de-stress? Take a yoga class at Heart and Soul Yoga with Sharon or comPOSEure.

There are many other great places too and everyone will be happy to help you. A good personal trainer can be a worthwhile investment. Do something you will enjoy and remember movement is medicine and consistency over intensity.

Focus on Healthy Eating Habits

Healthy eating doesn’t have to mean strict diets or deprivation. Instead, aim for moderation and consistency over intensity. Starting to see the trend? Incorporate more whole foods like animal proteins, eggs, fruits, vegetables, nuts, and whole grains into your meals. Plan and prep your meals to reduce the temptation of unhealthy choices when you’re short on time. Hydration is just as important, so keep a water bottle handy throughout the day. Your minimum goal should be to drink half your body weight in ounces per day.

Manage Pain Proactively

Chronic pain can disrupt every area of life, but there are steps you can take to regain control. Regular movement, stretching, and strengthening exercises tailored to your needs can help immensely. The good news is that improvements in one of these areas will compound and improve other areas, but specifically pain. A better diet leads to less inflammation and decreased pain, better sleep leads to quicker healing times, and movement is medicine. If pain persists, consult with a healthcare provider for personalized solutions.

Make 2025 Your Year of Progress

The key to achieving these goals lies in starting small and staying consistent. Track your progress, celebrate your wins—no matter how small—and give yourself grace when setbacks happen. Each step you take, no matter how tiny, brings you closer to the vibrant, healthy life you deserve. Here’s to making healthy changes at any point in the year!

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Understand Chiropractic: Myths vs. Facts

By Marcus Alvarado • April 23, 2026

If you’ve ever considered visiting a chiropractor, chances are you’ve heard mixed opinions. Some people swear by it, while others aren’t sure what to believe. Let’s clear the confusion by breaking down the most common myths and facts about Chiropractic—so you can make informed decisions about your health. What Is Chiropractic Care? Chiropractic care is a healthcare discipline focused on diagnosing and treating musculoskeletal disorders—especially those involving the spine. It involves hands-on techniques like Spinal Manipulation to improve alignment, relieve pain, and support overall body function. Myth #1: Chiropractors Aren’t Real Doctors ❌ Myth Many people believe chiropractors lack proper medical training. ✅ Fact Chiropractors earn a Doctor of Chiropractic (D.C.) degree, which includes years of education in anatomy, physiology, neurology, and clinical practice. They are licensed healthcare professionals trained to assess and treat spinal and joint conditions. Myth #2: Chiropractic Adjustments Are Dangerous ❌ Myth Some think spinal adjustments are risky or unsafe. ✅ Fact When performed by a licensed professional, chiropractic care is widely considered safe. Serious complications are rare. In fact, many patients prefer chiropractic care as a non-invasive alternative to medication or surgery. Myth #3: Chiropractors Only Treat Back Pain ❌ Myth Chiropractic care is just for back pain. ✅ Fact While chiropractors commonly treat Lower Back Pain, they also help with: Neck Pain Migraines Sciatica Joint pain and mobility issues Chiropractic care focuses on how the entire musculoskeletal system affects overall health. Myth #4: Once You Start, You Have to Go Forever ❌ Myth You’ll be stuck in endless appointments. ✅ Fact Treatment plans vary based on your condition and goals. Some patients come in for short-term relief, while others choose ongoing care for wellness and prevention. The choice is always yours. Myth #5: Cracking Your Back Is the Same as an Adjustment ❌ Myth Self-cracking your back provides the same benefits. ✅ Fact Professional adjustments are precise and targeted. Chiropractors apply controlled force to specific joints, while self-cracking is uncontrolled and may not address underlying issues—and can sometimes make them worse. Myth #6: Chiropractic Care Isn’t Evidence-Based ❌ Myth It’s not supported by science. ✅ Fact There is growing research supporting chiropractic techniques, particularly for conditions like Lower Back Pain and Neck Pain. Many healthcare providers even recommend chiropractic care as part of a comprehensive treatment plan. Benefits of Chiropractic Care Patients often seek chiropractic care for: Pain relief without medication Improved mobility and flexibility Better posture Reduced muscle tension Enhanced overall wellness When Should You See a Chiropractor? Consider visiting a chiropractor if you experience: Persistent back or neck pain Frequent headaches Poor posture from desk work Limited range of motion Recovery from injury or strain

How Chiropractic Care Helps with Sciatica

By Emily Odom • April 22, 2026

If you’re dealing with sharp, shooting pain that radiates from your lower back down your leg, you may be experiencing Sciatica. This common condition can disrupt daily life—but the good news is that chiropractic care offers a natural, non-invasive way to find relief. What Is Sciatica? Sciatica occurs when the sciatic nerve—the longest nerve in the body—becomes irritated or compressed. This often results in: Lower back pain Radiating leg pain Numbness or tingling Muscle weakness How Chiropractic Care Targets Sciatica Chiropractors focus on restoring proper spinal alignment and reducing pressure on nerves. One of the most effective techniques used is Spinal Manipulation. 1. Relieving Nerve Pressure Misaligned vertebrae can compress the sciatic nerve. Chiropractic adjustments gently reposition the spine, helping reduce inflammation and nerve irritation. 2. Improving Spinal Alignment Correct alignment allows your body to function properly and prevents further stress on the sciatic nerve. 3. Reducing Inflammation Adjustments can improve circulation and decrease inflammation around the affected nerve, speeding up recovery. 4. Restoring Mobility Chiropractic care helps improve flexibility and range of motion, making it easier to move without pain. Additional Techniques Chiropractors May Use Beyond adjustments, chiropractors may incorporate: Laser Therapy Shockwave Therapy Dry Needling or Acupuncture Targeted stretching and strengthening exercises Soft tissue therapy Posture correction strategies Lifestyle and ergonomic advice These approaches work together to address both symptoms and root causes. Benefits of Chiropractic Care for Sciatica Patients often choose chiropractic care because it offers: Drug-free pain relief Non-invasive treatment Personalized care plans Long-term prevention strategies Many people report significant improvement in both pain levels and mobility after consistent care. When Should You See a Chiropractor? Consider scheduling a visit if you experience: Persistent lower back pain radiating down your leg Tingling or numbness in your legs or feet Pain that worsens when sitting Difficulty standing or walking for long periods Early intervention can help prevent the condition from worsening. At-Home Tips to Support Sciatica Relief While chiropractic care is highly effective, you can also support recovery by: Maintaining proper posture Avoiding prolonged sitting Using supportive seating Performing gentle stretches daily Staying physically active Final Thoughts Living with Sciatica can be challenging, but it doesn’t have to be permanent. Chiropractic care offers a safe, effective path to relief by addressing the root cause—not just the symptoms. If you’re looking for a natural way to manage sciatic pain and improve your quality of life, chiropractic treatment may be the solution you’ve been searching for.

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Resolutions are Overrated: Sleep, Movement, Eating, and Pain Management