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Discover Ways to Maintain a Healthy Mind & Body at Home

alternative health tips - Chicago Chiro Care

Tips for Maintaining a Healthy Mind & Body 

As the Coronavirus pandemic, unfortunately, leaves many people staying at home, it can be easy to forget some of the essential things that we should be doing to keep our bodies healthy and in shape. At Advanced Spine & Sports Care, our team never stops making sure that our past, current, and future patients get the advice and service that they need. From healthy beverage tutorials to home exercises, keep reading to discover what we are constantly preparing for you so that you can keep on taking care of your well-being!

Delicious Immune Boosters with Dr. Ingham

Miss out on your favorite smoothie or juice spot? Well, what if we told you that there is a better and healthier way to boost your immune system and get the essential nutrients and vitamins that you need.

Dr. Jason Ingham - Immune Boosting Tips - Chicago Chiropractor

Say goodbye to artificial sugars and ingredients and know exactly what you are putting into your body with a delicious and healthy Advanced Spine & Sports Care smoothie special, “the Chiro Bananza.”


➢Spinach 🍃


➢Frozen banana 🍌

➢ Blueberries 

➢Citrus of your choice 🍊

After adding all of the ingredients in a blender and mixing them all together, you will get a green liquid. Don’t be afraid of the color; it is absolutely delicious! This smoothing is full of essential nutrients, vitamin C, and iron, perfect to start your day on the right foot while giving a strong boost to your immune system!

Check out Dr. Ingham’s smoothing tutorial, HERE. Give a like and stay tuned on the Advanced Spine & Sports Care Facebook Page for more tutorials to come in the upcoming weeks.

At Home Exercises Tips for Mind & Body Health

Being at home and not able to go to the gym shouldn’t stop you from keeping up with your daily exercise routines. Whether it be a heavy home workout or a full-body stretch to relieve some tension and stress that may be building up, it is essential to follow out daily exercises to keep your body and mind in shape.

Our team at Advanced Spine & Sports Care is constantly uploading exercises and stretches to our social media channels via FacebookYouTube so that our clients can continue to focus on their health using their surroundings and objects easily found around the house. Here are a few tutorials:

Unilateral Squat Complex with 3 Toe Taps

Targeted Area: Unilateral foot, ankle, and knee stability.

Benefits: Increased stability in the joints while promoting structural stability.


Stability Ball Rollouts

Targeted Area: Core

Necessary Equipment: Yoga mat and inflatable exercise ball

Benefits: Stronger core while promoting a healthier spine

“Flossing” the Sciatic Nerve

Targeted Area: Sciatic Nerve

Benefits: Relieving tension off of the Sciatic Nerve and helping those suffering from sciatica be more comfortable.

Exercise of the Week – Unilateral Sciatic Nerve Flossing

Sciatica affects a lot of people these days & all this sitting while binge watching seasons of your favorite shows on Netflix isn't helping! 👩‍💻📺 When the muscles surrounding the lumbar spine & gluteals get tight, its common that the sciatic nerve can get caught or pinched. This then causes sciatica which can elicit discomfort in the lower back, gluteals & even all the way down the legs & into the feet! 👣✅ One exercise we can try to help relieve some tension is to "floss" the sciatic nerve. This exercise is not a comfortable one but can be used & help the nerve glide a littler easier. ✅ But this exercise of eliminate sciatica alone, we must also perform the correct hip movements to help get the tension of the nerve. Overtime though, this drill can be used as a test to see if range of motion is improving. ✅ Ideal range of motion for this exercise will have the lower back pressed up against the wall with the leg held straight. As you can see in the video, I don't have the mobility to press my lower back against the wall so more flexibility work must be done.✅ If you are or have dealt with sciatica before we highly recommend adding this to your daily routine to help relieve or prevent these symptoms from progressing to even bigger issues.#ThinkChiropractic #getadjusted #physicaltherapy #health

Posted by Advanced Spine & Sports Care on Sunday, March 15, 2020

These are just a small example of the endless stretching and exercise videos that you can access for free on our social media channels. See our exercises of the week on our Facebook Page to accompany our video series on our YouTube Channel.

The True Power of Chiropractic: Unlock Your Body’s Natural Ability to Adapt, Renew, and Restore

"True Power of Chiropactic" - Dr. Jason Ingham

Another activity you can participate in during your time at home is exercising the mind. If you are suffering from pain every day and are in search for clear answers without having to rely on medication, our very own Dr. Ingham has released a new book that brings clarity to chiropractic care.

The True Power of Chiropractic: Unlock Your Body’s Natural Ability to Adapt, Renew, and Restore” provides first-hand professional insight on how a visit to the chiropractic can improve your everyday life. (Available on Amazon, HERE)


Staying Strong And Healthy Together

Through these unprecedented times, we need each other. At Advanced Spine & Sports Care, we believe that it is our duty to continue serving the greater Chicago area in every way that we can. Your health doesn’t take a break while you stay at home; you can count on our team to stop at nothing to attend to each one of our clients. For any questions or inquiries, contact us here. Remember, your well-being comes first, so stay tuned for more tips, tricks, and tutorials from our team at Advanced Spine & Sports Care.

Surgical vs Non-Surgical Spinal Decompression Therapy

Spinal Decompression Therapy in Chicago - Xray Services

Surgical Vs Non-Surgical Spinal Decompression Therapy in Chicago

Living with back pain can be very difficult, despite how often it occurs in adults of all ages. Issues with your back can leave you unable to work or pursue your hobbies, as well as making everyday tasks very painful or impossible to complete. To seek relief from common back problems, spinal decompression has become a very popular treatment option.

Spinal Decompression Therapy in Chicago can either be a surgical or non-surgical treatment, with some key differences in the procedure, recovery times, and results between the two. If you or a loved one is experiencing persistent or chronic back pain, then read on to learn everything you need to know about the differences between surgical and non-surgical spinal decompression therapy, conditions the therapy can treat, and who the ideal candidates are.

What Is Spinal Decompression Therapy?

Spinal decompression therapy has the primary goal of reducing or eliminating pain that’s associated with compression on the spine. The spine is comprised of 24 vertebrae, which are small bones that are stacked to create the spinal column. Between each of these vertebrae is a disc, which is formed from tissue and provides a cushioning effect when you move. When a person experiences a compression-related problem on the spine, it can cause serious and prolonged pain in the back.

In the majority of cases, the focus of spinal decompression will be to relieve pressure on the spinal discs, which in turn can reduce pressure on the nerves in the lower spine – a common cause of back pain, stiffness, and even cognitive problems. By achieving a reduction in pressure, pain in the back can be reduced, circulation enhanced, and function of the spine restored, improving quality of life.

How Does Spinal Decompression Therapy Work?

Depending on the decision to pursue surgical or non-surgical spinal decompression, the procedure for decompression will vary greatly. For non-surgical treatment, relief from back pain is generally achieved through the use of a spinal decompression system, and the treatment can be performed by a trained chiropractor.

Spinal decompression systems use motorized traction tables to reduce pressure on the spine by stretching and releasing the spine and separating the joints and bones in the back, as well as the discs. The capabilities of spinal traction include the ability to change the position of the disc material and retract it, reducing pain and promoting healing in the process. The computerized system gives the chiropractor the ability to make careful adjustments to traction angle and force, to achieve negative pressure.

Surgical spinal decompression involves a very different treatment process and can be used to treat much more severe cases of back pain, such as bony growths on the spine. To reduce spinal pressure, one of many spinal decompression surgeries may be suggested, such as:

  • Laminectomy – During a laminectomy, a small portion of bone in the vertebra is removed, which reduces pressure by increasing the spinal canal size.
  • Discectomy – During a discectomy, damaged discs are removed to reduce pain, this can be achieved through a standard discectomy procedure, or via a microdiscectomy, which is less invasive.
  • Spinal Fusion – Occasionally a spinal fusion may be required. The purpose of a spinal fusion is to stabilize the spine by joining two or more vertebra together.

What Does It Do for the Spine and Overall Health?

Perhaps the biggest benefit of spinal decompression is the relief it can bring to people who are suffering from back pain. By relieving pressure on the spine, a considerable or complete reduction of pain can sometimes be achieved. Instead of suffering from severe back pain, patients can return to living a pain-free lifestyle and enjoy their hobbies; this can improve both physical and mental health.

Spinal decompression can also improve the health of the spine. Improved circulation is a key benefit of spinal decompression; without pressure, it’s possible for oxygen, water, and nutrients to move freely in the spine, promoting healing in the discs as they begin to re-hydrate, and maintaining good spine function. With rehabilitation treatment after spinal decompression therapy, patients can enjoy a greater level of mobility, strengthen the spine and muscles, and gain more flexibility.

Non-Surgical Spinal Decompression Therapy

Non-surgical therapy is often the first form of spinal decompression treatment advised for patients suffering from compression on the spine. Unlike surgical treatment, non-surgical spinal decompression is non-invasive, there’s no recovery time, and the treatment can be performed in the comfort of your local chiropractor clinic.

Non-surgical treatments will likely need to be ongoing for a period of around 2 months, with a number of treatments scheduled during that time. Your progress will be monitored by your chiropractor to determine how long treatments will need to continue for. Each treatment should last no more than an hour, with sessions commonly being around 45 minutes long.

During a non-surgical spinal decompression treatment session in Chicago, you’ll be positioned on the computerized traction table, and fitted carefully with a harness. As the session begins, your spine will be gently stretched to begin relieving the pressure.

Surgical Spinal Decompression Therapy

Surgical decompression therapy is almost the opposite of non-surgical treatment, in that it’s invasive, must be performed by a surgeon, and can have a long recovery time of up to around 6 weeks. Due to this, surgical treatment is normally only suggested as a last resort for spinal compression problems, after alternative treatments have not had the desired effect, or when the problems are very severe, and surgery is the only option.

Instead of adjusting the discs in your spine to relieve pressure, most surgical spinal decompression treatments are directed towards removal in order to achieve a reduction in pressure. Often in cases of severe nerve compression, surgery can be an effective option, although like any surgical treatment, there are some risks, such as infection, damage to the spinal cord, and blood clots.

Spinal Decompression Exercises

Another option for alleviating spinal pressure is spinal decompression exercises. These exercises can often be completed at home, independently, or as part of a treatment plan established by your chiropractor. It’s always best to consult a professional before beginning spinal decompression exercises, to be sure that the exercises you use will be beneficial to your spinal health.

Spinal decompression exercises take on many forms, such as the back arch, where you lay on your back and hold your knees to your chest; and the child’s pose, where you move from a resting position on your knees, place your arms outstretched along your side, and bring your head slowly to the floor before pulling your body forwards. Completing these exercises can help to stretch the spine and gain relief from pressure.

Who Are the Ideal Candidates for Spinal Decompression Therapy in Chicago?

The ideal candidate for spinal decompression therapy in Chicago is anyone in the Chicagoland area who is suffering from a bulging or herniated disc, or degenerative disc disease. Other common problems, such as back pain, spinal stenosis, and sciatica are also often treated with spinal decompression therapy. In some rare cases, such as where the patient also has a fracture, spine implants, or tumors, non-surgical decompression won’t be advised. The treatment also isn’t suitable during pregnancy.

If you’re experiencing severe back pain, numbness, or weakness, then having a professional examination to diagnose the problem should be a top priority. Getting your condition diagnosed and beginning treatment as soon as possible will help to lessen pain and start your recovery.

These Exercises Will Work Wonders For Your Spinal Health

We all know that exercise is good for us. Some of us go for a run a few days a week. Others are sold on the benefits of weight training. Some people without the physical resources to perform more strenuous workouts opt for daily walks. There’s no doubt that any or all of these forms of exercise can be beneficial to your health. But at Advanced Spine & Sports Care we’d like to see everyone add yoga and pilates to their weekly fitness routines because both yoga and pilates are fabulous ways to maintain or improve your spinal health. Here are our five reasons why you should take up yoga or pilates (or both!) no matter what else you currently do to stay fit:


  • Yoga and Pilates Strengthen Core Muscles


An important aspect of spinal health is improving or maintaining the strength of your core muscles. Your spine on its own can only support about 30 – 40 pounds of body weight so it needs your core muscles to do a lot of the heavy lifting to help keep you upright. When your core is weak, your spine does extra work that wears it down and will ultimately lead to pain and injury. It’s also important that the strength of your core muscles is balanced: weak abdominals and strong back muscles can cause lower back pain. But doing sit-ups isn’t going to rectify this situation. Your posture is mainly supported by muscles deep inside of your body – muscles that are not worked by doing sit-ups. But the postures and movements involved in yoga and pilates are able to reach those deep core muscles, as well as the core muscles closer to the surface.


  • Yoga and Pilates Improve Flexibility


Another key component of spinal health is flexibility. When flexibility is reduced, we run the risk of pushing our body too far and causing injury. The best way to maintain or improve your flexibility is with gentle stretching on a regular basis. Both yoga and pilates deliver this kind of stretching to your muscles, tendons, and ligaments. When muscles, tendons, and ligaments are not regularly and properly stretched, they shorten and toughen, which reduces flexibility. This is especially important for those of us who spend hours on end sitting at a desk every day. Our bodies did not evolve to endure that much sitting and, as a result, without other forms of stretching, our muscles, tendons, and ligaments suffer. But don’t worry – even if you’re already experiencing lack of flexibility, it’s never to late to start. Yoga and pilates can help improve your flexibility by gently stretching the areas that need it.


  • Yoga and Pilates Promote Postural Awareness & Alignment


Good posture is really important for spinal health. The spine has a natural curve in it. While the spine is meant to move and be flexible, if it is constantly in an unnatural position, damage to discs and vertebrae and even nerves can occur, which will result in back pain and can even affect other areas of your body. Both yoga and pilates encourage practitioners to focus on correct posture and alignment during different poses and moves. This focus generally translates to a greater awareness of posture and alignment outside of yoga and pilates classes as well. Also, because yoga and pilates are strengthening your core muscles, it will be easier to maintain proper posture and alignment.


  • Yoga and Pilates are Preventative and Curative


If you are free of back pain – great! Now is the time to start yoga and pilates. Even if you follow another fitness regimen, adding yoga and pilates will almost definitely improve your fitness level, endurance, and performance because of its ability to improve core strength, balance, and flexibility. Keeping your core muscles balanced and strong and keeping the moving parts of your spine flexible will also help you stave off the degenerative process that happens as we age and will protect you from back and spine injuries.

If, on the other hand, you’ve begun to notice a lack of flexibility, balance, or core strength, yoga and pilates can help you repair the imbalances in your body. In fact, even if you are already experiencing back pain or if you are recovering from a spine or back injury, your doctor may actually prescribe yoga or pilates as part of your recovery. This is in part because your doctor will want you to start new habits that will support your spine health, even after your official treatment is over.


  • Almost Everyone Can Do Yoga and Pilates.*


No matter what your age, fitness level, gender, or weight is, it’s highly likely that you’re able to take part in a yoga or pilates class. Make sure you pick the level that’s right for you and, if you’re brand new to the practice, let the leader know ahead of time. While advanced yoga and pilates can be incredibly difficult, the basics are pretty easy and will still give you substantial spinal health benefits.

We think these are five pretty good reasons for you to give yoga or pilates (or both!) a shot. Since we are passionate about spinal health at Advanced Spine & Sports Care, we’d love to see everyone taking up yoga or pilates. If you’d like to know more about ways to maintain your spinal health, or if you are experiencing back pain or pain caused by a spinal issue, we encourage you to contact us online or by phone (773.868.0347) today.

*Always consult with a medical professional before beginning any new exercise routine.