What 150 Minutes of Movement Really Buys You — And Why Your Spine (and Mind) Thank You

As people age — or even simply through years of wear, injury, or poor posture — balance, strength, and postural control become critical to mobility, pain prevention, and overall quality of life. That’s why interventions focused on improving strength, balance, and movement can be powerful not just for recovery, but for long-term wellness. A 2020 meta-analysis reviewed randomized trials of exercise interventions in older adults and found that physical exercise significantly improved both static and dynamic balance. The analysis also found that participants who engaged in exercise programs had a reduced rate of falls compared with controls, and fewer people experienced at least one fall. PubMed+1 These findings support a growing consensus: exercise — especially when structured and consistent — is a highly effective tool to improve balance, enhance physical performance, and reduce fall risks. PMC+2PubMed+2 How We at Thrive Sports & Spine Are Embracing That Evidence At Thrive Sports & Spine, we believe care should be holistic and forward-looking. That’s why we’re excited to announce a new initiative: the integration of Occupational Therapy (OT) into our patient care plans. Here’s how adding Occupational Therapy will benefit our patients: OT will allow us to deliver structured, evidence-based exercise and balance training — the very type of intervention shown to improve balance and lower fall risk in the research. Through personalized OT plans, we’ll work with patients to improve not only spinal or joint health, but also core stability, balance, functional mobility, posture, and everyday movement patterns . For patients who are older, recovering from injury, dealing with chronic pain, or working on rehabilitation — OT gives us another tool to help restore not just comfort, but resilience and long-term functional health. OT’s focus on movement, strength, balance, and functional activities meshes well with our chiropractic, soft-tissue, and rehab offerings — creating a truly multidisciplinary treatment plan tailored to each patient. Why a Multidisciplinary Approach Is the Future of Spine & Joint Care Recent trends in musculoskeletal health care suggest that combining multiple strategies — passive therapies (like manual adjustments, soft tissue work) with active therapies (exercise, rehab, balance training) — is often more effective than any single approach alone. PMC+2Chiro.org+2 By adding Occupational Therapy to our existing services, Thrive Sports & Spine aims to embrace that evidence-based, patient-centered model. We’re not just chasing short-term pain relief — we’re looking to help our patients move better, stay stable, and maintain functional freedom over the long run. What This Means for You — Practical Benefits of OT + Chiropractic Care If you choose care at Thrive Sports & Spine, here’s what you can expect under our new program: A comprehensive assessment that looks beyond just spine or joint pain — evaluating posture, balance, core strength, gait, lifestyle, and fall risk. A personalized plan combining manual therapy (adjustments, soft tissue work), rehabilitative exercises, balance training and functional movement drills guided by an OT. Tools and guidance for improving stability, preventing injury, and enhancing mobility for everyday activities — whether you’re young or older, injured or just looking to stay active. A proactive, evidence-based approach to long-term musculoskeletal health — not just reactive care when pain strikes. Conclusion — Committing to Better Movement and Stability The evidence is clear: structured exercise and balance training improve balance, reduce falls, and enhance overall mobility. PubMed+1 At Thrive Sports & Spine, we’re proud to evolve — adding Occupational Therapy to our services so we can deliver a broader, more holistic approach to care. If you’ve been dealing with mobility challenges, balance issues, chronic pain, or just want to build stronger foundations for long-term health — we’re here to help, with a plan grounded in research and designed for real life.  Citation Papalia GF, Papalia R, Diaz Balzani LA, Torre G, Zampogna B, Vasta S, Fossati C, Alifano AM, Denaro V. The Effects of Physical Exercise on Balance and Prevention of Falls in Older People: A Systematic Review and Meta-Analysis. Journal of Clinical Medicine. 2020;9(8):2595. doi:10.3390/jcm9082595. PMCID: PMC7466089.

Over the past few decades, chiropractic care has moved beyond tradition and opinion — it is increasingly grounded in research. According to the article Evidence-Based Practice and Chiropractic Care, a growing body of well-conducted clinical trials and systematic reviews shows that manual therapies such as spinal manipulation, massage, and joint mobilization can be effective and safe for many common musculoskeletal conditions. At Thrive Sports & Spine, this shift toward evidence-based care isn’t a trend. It is part of our mission. We design each treatment plan using a comprehensive movement assessment, orthopedic and neurologic evaluation, and a clear understanding of your specific pain, lifestyle, and goals. What the Research Says — And How We Apply It Back, Neck, and Headache Relief The article highlights strong evidence that spinal manipulation can help with acute, subacute, and chronic low back pain. Research also supports manipulation, especially when combined with exercise, for certain types of neck pain and headaches, including cervicogenic headache and migraine. Massage and soft-tissue therapies also show benefit when paired with movement-based rehabilitation. At Thrive, this means treatment for lower back pain, neck stiffness, posture-related issues, or recurring headaches is guided by proven approaches rather than guesswork. More Than Just the Spine: Extremities, Joints, and Whole-Body Health While the strongest research evidence focuses on spinal conditions, the article notes that manual therapy may also help with shoulder pain, knee or hip discomfort, plantar fasciitis, and other joint issues. These findings support what we see clinically: many patients improve when care includes a combination of adjustments, soft-tissue treatment, corrective exercise, and other targeted therapies. This aligns with our approach at Thrive Sports & Spine, where every treatment plan is tailored. We use techniques such as spinal adjustments, soft-tissue therapy, spinal decompression, targeted rehabilitation exercises, shockwave therapy, and more, depending on each patient’s needs. What This Means for Patients — Safe, Effective, Personalized Care The research shows that manual therapies are generally safe, with serious complications being rare, and most side effects mild and short-lived, similar to what you might feel after exercising. As chiropractic education evolves to include more scientific evaluation, patients benefit from care that is rooted in evidence rather than tradition alone. At Thrive Sports & Spine, this commitment translates into safe, personalized, and effective treatment for a wide range of musculoskeletal conditions. Why Thrive Is a Good Fit — Our Philosophy Meets Evidence At Thrive Sports & Spine, we look for the root cause rather than treating symptoms alone. Our chiropractors are trained in several manual and soft-tissue techniques, including methods like Active Release Technique. We offer spinal adjustments, decompression therapy, soft-tissue treatments, and other modalities that allow us to choose the most appropriate option for each individual. Instead of a single approach for everyone, we create treatment plans based on movement patterns, posture, function, and your long-term health goals. Final Thoughts: Empowered Care for Long-Term Health The shift toward evidence-based chiropractic care reflects a broader movement in healthcare toward data-driven decisions and patient-centered treatment. For patients at Thrive Sports & Spine, this means receiving care that is supported by research and personalized for your unique needs. If you are dealing with back pain, neck discomfort, joint problems, recurring injuries, or mobility limitations, you deserve treatment guided by evidence and tailored specifically to you. Thrive Sports & Spine is here to help you move better, feel stronger, and live with less pain. https://pmc.ncbi.nlm.nih.gov/articles/PMC3716373/ Citation Clar C, Tsertsvadze A, Court R, Hundt GL, Clarke A, Sutcliffe P. Evidence-Based Practice and Chiropractic Care. Journal of Evidence-Based Complementary and Alternative Medicine. 2011;16(1):17–31. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3716373/

When you’re focusing on peak performance, recovery, and musculoskeletal health, you probably think about movement, chiropractic adjustments, nutrition and sleep. But there’s another key piece that often gets overlooked: the mineral magnesium. A recent systematic review shows that supplementing magnesium can reduce muscle soreness, improve recovery and protect against muscle damage in physically active people. PMC As a chiropractor who helps people optimize their neuromuscular system, I want you to understand how magnesium fits into the bigger picture of structural, nervous system, and recovery-based care. What the Review Found The review looked at studies where magnesium supplementation (MgS) was used by physically active individuals. Key findings included: MgS reduced delayed onset muscle soreness (DOMS) in several trials. In athletes undergoing intense training, MgS appeared to provide a protective effect on markers of muscle damage (e.g., creatine kinase, lactate dehydrogenase). Physically active individuals may need ~10-20% more magnesium than sedentary people to support muscle recovery and performance. The review pointed out that type, timing and dosage of supplementation still need more research—but the evidence is strong enough to consider magnesium as part of a recovery strategy. Why This Matters for Chiropractic Care & Recovery When you come in for chiropractic care, the goal is often to restore optimal joint motion, reduce nerve interference, relieve muscle tension and support your body’s ability to heal. But for that to happen efficiently, your body must have the resources and internal environment to respond well. Here’s how magnesium supports that: Magnesium plays a role in neuromuscular transmission, muscle contraction and relaxation—which means fewer spasms, less muscle tension, and better tissue responsiveness. When muscles are less sore, less damaged and better recovering, they hold adjustments more reliably, function better, and respond more predictably. Reduced muscle soreness and damage means less compensatory strain on joints, less protective guarding by muscles, and a calmer nervous system— all of which enhance the outcome of chiropractic interventions. By integrating magnesium support (through diet, maybe supplementation, and monitoring) into your recovery plan, you create a multi-layer strategy: structure (chiropractic), movement (exercise), and recovery (nutrition/minerals). Actionable Strategies for You Here are practical steps you can take (and what I may check in your intake/sessions) to support magnesium and enhance your chiropractic results: Dietary sources of magnesium: nuts (almonds, cashews), leafy greens, whole grains, beans, and seeds—prioritize these in your meals. Consider appropriate supplementation (under supervision): physically active individuals may benefit from a magnesium supplement in the 300-500 mg/day range, especially when training heavy, traveling, or recovering from injury (as the review suggests). Timing: Some evidence suggests taking magnesium 1–2 hours before physical activity may help; at the least, ensure consistent daily intake, including on non-training/rest days. Chiropractic, sleep, movement & minerals: When we adjust joints and calm the nervous system, we also review sleep, movement patterns and nutrition—magnesium becomes part of the recovery toolkit. Monitor soreness, recovery and function: If you’re sore for days after movement, holding compensatory patterns, or not responding well to adjustments, magnesium status may be one piece of the puzzle. Conclusion Your body is a highly integrated system. Chiropractic care helps restore structure and nervous system balance, but the internal biochemical environment must support that restoration. Magnesium is a key mineral in that environment—supporting muscle recovery, reducing soreness, and allowing your body to absorb the benefits of treatment, training and movement. If you’re serious about getting the most from your care, your workouts and your recovery, don’t overlook magnesium. Let’s incorporate it into your holistic plan. Reference: Effects of magnesium supplementation on muscle soreness, performance and recovery. PMC 11227245. https://pmc.ncbi.nlm.nih.gov/articles/PMC11227245/

Sleep is one of the most powerful recovery tools we have, yet it’s often the first thing we sacrifice. A 2021 study published in Physiological Reports demonstrated just how critical it is for muscle repair and hormonal balance. After only one night without sleep, participants showed measurable declines in muscle protein synthesis — the body’s process of repairing and rebuilding muscle tissue — and shifts in key hormones that directly impact recovery. If you’re striving to improve your strength, heal from an injury, or simply feel your best, this study shows that without adequate sleep, even the best training and treatment plan will fall short. What the Study Found Researchers examined healthy young men and women who underwent two different conditions: a normal night of sleep (10 PM–7 AM) and a night of total sleep deprivation. The following day, blood samples and muscle biopsies were taken. Results showed: Muscle protein synthesis decreased by approximately 18% after one sleepless night. Cortisol (a catabolic, stress-related hormone) increased by about 21%. Testosterone (an anabolic, repair-supporting hormone) decreased by roughly 24%. No major changes were seen in IGF-1 or short-term muscle protein breakdown. In simple terms: just one night of lost sleep blunted the body’s ability to build muscle and shifted its hormonal balance from growth and repair to breakdown and stress. Why This Matters for Chiropractic and Recovery When you come in for chiropractic care, you’re investing in your body’s ability to heal, adapt, and perform. Adjustments help restore normal joint motion, calm the nervous system, and support circulation and mobility. But that process relies on what your body does after you leave the office — and that’s where sleep comes in. Sleep is when tissue repair, inflammation control, and neuromuscular adaptation occur. Without it, recovery slows, pain sensitivity increases, and the benefits of chiropractic adjustments or rehabilitation work are diminished. That’s why your chiropractor asks about your sleep: it’s one of the most accurate windows into how well your body is truly recovering. Practical Ways to Improve Sleep Quality Aim for 7.5–9 hours per night. Consistency matters more than perfection. Limit blue light from phones or screens 60–90 minutes before bed. Create a cool, dark environment to promote deeper sleep cycles. Avoid heavy meals or caffeine close to bedtime. Try pre-sleep relaxation strategies: gentle stretching, deep breathing, or mindfulness. The Takeaway Skipping sleep isn’t just about feeling groggy — it directly interferes with your body’s ability to heal and adapt. Chiropractic care can optimize how your body functions, but lasting results depend on what you do between visits. Sleep well, move often, and let your body do what it’s designed to do: repair and thrive. Reference: Lamon S., Morabito A., Arentson-Lantz E., et al. (2021). The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment. Physiological Reports, 9(1): e14660. https://pmc.ncbi.nlm.nih.gov/articles/PMC7785053/

We all know what it feels like to lose a night of sleep — fatigue, brain fog, irritability. But research shows the impact goes much deeper than just feeling tired. A recent study published in Frontiers in Behavioral Neuroscience found that just one night of sleep deprivation can disrupt hormone balance, increase inflammation, and impair cognitive performance — even in healthy young adults. What the Study Found Researchers asked participants to stay awake for 24 hours. The results were striking: Inflammation skyrocketed: Blood markers such as IL-6 and CRP increased, showing that even one night without rest triggers systemic inflammation. Hormone balance was disrupted: Cortisol — the hormone that helps regulate your stress response and energy — dropped significantly the following morning. Cognition and mood declined: Participants experienced higher fatigue, confusion, anxiety, and slower reaction times. The takeaway? Sleep isn’t just a comfort — it’s a physiological necessity for your body to repair, recover, and regulate inflammation. Why This Matters in Chiropractic Care As chiropractors, we focus on restoring proper nervous system function, improving mobility, and reducing stress throughout the body. Sleep directly supports that process. When you’re sleep-deprived, your nervous system remains in a heightened sympathetic (fight-or-flight) state. That can lead to: Increased muscle tension and pain sensitivity Slower tissue healing and recovery Hormonal imbalance that amplifies fatigue and stress Reduced ability to adapt to adjustments or physical stress Chiropractic care can help improve sleep quality by reducing musculoskeletal pain, optimizing spinal alignment, and enhancing parasympathetic (rest-and-digest) activity — the branch of your nervous system that helps you relax and recover. What You Can Do Prioritize sleep and active recovery to reduce systemic inflammation. Support your body with anti-inflammatory nutrients (omega-3s, vitamin D, and antioxidants). Include regular mobility and chiropractic care to keep your nervous system adaptable and responsive. Address stress holistically, mental, physical, and nutritional. Final Thoughts You can’t out-adjust, out-stretch, or out-train a lack of sleep. When your body is aligned and your nervous system is balanced, deep, restorative sleep becomes easier — and your ability to recover and perform improves dramatically. At our office, we focus on the full picture of health: alignment, nervous system function, recovery, and lifestyle. Because better sleep isn’t just about feeling rested — it’s about helping your body heal. Reference: Thompson RS, Strong RA, Fleshner M, et al. Acute sleep deprivation disrupts emotion, cognition, inflammation, and cortisol in young healthy adults. Front Behav Neurosci. 2022;16:945661. doi:10.3389/fnbeh.2022.945661 https://pmc.ncbi.nlm.nih.gov/articles/PMC9538963/

At our chiropractic office, we focus on more than just pain relief and alignment. True performance and recovery start with how well your body and brain communicate. A new study reminds us that inflammation, often seen as a purely physical issue, also impacts your cognitive performance. A recent cross-sectional study, “Inflammation and cognitive performance in elite athletes” (Wiedenbrüg et al., 2024), explored how inflammatory markers, metabolic hormones, micronutrients, and recovery status relate to cognitive functions in 350 elite athletes. The findings highlight how systemic inflammation and nutritional status influence brain performance, directly affecting how athletes think, react, and recover. Key Takeaways Inflammation matters for cognition. Elevated pro-inflammatory cytokines (like TNF-α) were linked to poorer working memory and reduced cognitive flexibility, particularly in athletes from closed-skill sports. Vitamin D supports brain performance. Higher vitamin D levels correlated with improved cognitive flexibility. Hormones, stress, and recovery are interconnected. Processing speed and attention were best explained by a mix of metabolic hormones and physiological/psychological stress levels. What This Means for Chiropractic Patients Chiropractic care supports nervous system balance, which plays a key role in inflammation regulation and brain–body communication. This research highlights that cognitive performance isn’t just about “mental focus”, it’s influenced by your physiology. Chronic inflammation can dull your brain. Even low-grade inflammation affects how quickly your nervous system processes information. Recovery is brain training. Sleep, nutrition, and stress management enhance both musculoskeletal and cognitive recovery. Chiropractic care supports total performance. By optimizing nervous system function and joint mobility, chiropractic helps reduce physiological stress and improve neuromuscular communication. Actionable Tips for Athletes and Active Adults Prioritize sleep and active recovery to reduce systemic inflammation. Support your body with anti-inflammatory nutrients (omega-3s, vitamin D, and antioxidants). Include regular mobility and chiropractic care to keep your nervous system adaptable and responsive. Address stress holistically, mental, physical, and nutritional. In Summary The brain and body are one system. Your training, recovery, and inflammation levels shape how effectively that system functions. Chiropractic care fits into this picture by helping regulate the nervous system, support recovery, and optimize both movement and cognition. Reference: Wiedenbrüg, C., et al. (2024). Inflammation and cognitive performance in elite athletes: A cross-sectional study. Brain, Behavior & Immunity – Health, 36, 101431. https://doi.org/10.1016/j.bbih.2024.101431

NHIS data shows chiropractic outperforms other treatments for spine pain. Over 96% of patients say chiropractic helps with back pain and neck pain.

Chiropractic use in the U.S. is rising. Learn why more adults are choosing chiropractic care for back pain, neck pain, and headaches — and how Thrive Sports & Spine can help you.

NHIS data reveals why millions choose chiropractic care. Discover the most common conditions chiropractors treat — from back and neck pain to headaches and arthritis.