Sleep, Muscle Repair, and Chiropractic Care — Why One Night Matters

Neck pain and headaches are two of the most common reasons people come into our office. Many people think headaches only come from stress or tight muscles. New research published in Spine shows there may be a deeper connection inside the neck that helps explain why neck problems and headaches often occur together. A recent study looked at important ligaments in the cervical spine, or neck. These ligaments connect parts of the spine to the protective covering around the spinal cord. This connection helps control movement and stability in the neck. Researchers found that when these tissues become irritated or restricted, tension may be transferred directly to sensitive nerve structures. This may help explain why neck stiffness or poor movement can lead to ongoing headaches. What the Study Found Researchers studied the anatomy of the neck and confirmed that certain spinal ligaments are directly connected to the covering of the spinal cord. Because of this connection, problems with joint motion or posture may place extra stress on nearby nerves. This means a person may experience headaches or neck pain even when imaging tests look normal. Limited movement, past injuries, sports activity, or long hours spent looking down at phones or computers can all increase stress in these tissues. Study link: https://www.ovid.com/jnls/spinejournal/abstract/10.1097/brs.0000000000005629 Why This Matters for Everyday Life and Sports Your neck plays an important role in balance, movement, and nervous system function. When the joints and supporting tissues do not move well, the body often responds with muscle tightness, stiffness, or headaches. This can affect: Athletes during training or competition Students carrying backpacks or using devices Desk workers sitting for long periods Anyone dealing with recurring neck tension or headaches Improving how the neck moves can reduce strain on these sensitive structures and help the body function more comfortably. How Thrive Sports & Spine Uses This Research to Guide Care At Thrive Sports & Spine, we focus on treating the cause of neck pain, not just the symptoms. This research supports our team approach to improving movement, reducing pain, and restoring normal function. Chiropractic care helps restore healthy motion in the joints of the neck and reduces stress on surrounding tissues. Acupuncture helps relax tight muscles and supports natural pain relief. Occupational therapy and rehabilitation improve posture, strength, and movement habits so symptoms are less likely to return. Medical care , when needed, ensures patients receive a full evaluation for more complex conditions. Working together, these treatments help improve biomechanics, decrease pain, and support better performance in daily life and sports. Helping You Move and Feel Better Headaches and neck pain are often connected. When movement in the neck improves, many patients notice better comfort, improved mobility, and fewer recurring symptoms. If you experience frequent headaches or ongoing neck stiffness, an evaluation may help identify the source of the problem. Our team at Thrive Sports & Spine is here to help you move better, feel better, and stay active.  Reference Iwanaga J, et al. The Cervical Ligamentum Flavum and Cervicodural Ligaments: Anatomical Insights with Potential Relevance to Cervicogenic Headache. Spine. 2026. doi:10.1097/BRS.0000000000005629

If you spend hours on your phone or computer, you may notice your head drifting forward and your neck starting to hurt. This is called forward head posture , and it’s becoming more common every year. But here’s something surprising: 👉 Your neck pain might not just be a neck problem. 👉 It could actually start from your core . What Did the Study Find? A recent randomized controlled trial looked at people with forward head posture and neck pain. Researchers compared two groups: One group did posture exercises only The other group did posture exercises + core strengthening Here’s what they found: Both groups improved their posture BUT the group that added core exercises had greater pain relief They also showed better spinal alignment on imaging 👉 In simple terms: Stronger core = better posture + less neck pain Why Does This Matter? Your body works as one connected system. When your core (abs, back, pelvis) is weak: Your spine loses support Your head shifts forward Your neck muscles work overtime Pain, stiffness, and even headaches can develop This study showed that treating just the neck isn’t always enough. You need to treat the whole system . How This Impacts Your Daily Life Forward head posture can affect: Sitting at a desk Driving Sleeping Working out Even your energy levels Over time, it can lead to: Chronic neck pain Headaches Poor movement patterns Decreased performance in daily activities How Our Team Can Help At our clinic, we don’t just chase symptoms — we look at why the problem is happening . Occupational Therapy (OT) We help you: Retrain posture during daily activities (work, driving, lifting) Improve movement patterns and body awareness Build functional strength that carries over into real life Chiropractic Care Improves joint mobility in the spine Reduces stiffness and mechanical stress Helps restore proper alignment Acupuncture Reduces muscle tension and pain Helps calm the nervous system Supports recovery and relaxation Medical Providers Help manage inflammation and pain when needed Ensure safe, coordinated care Why This Approach Works This study supports something we see every day: 👉 You get better results when you treat the whole body — not just the painful area. By combining: Core strengthening Postural correction Hands-on care Functional training We can improve: Pain Biomechanics (how your body moves) Performance in daily life and exercise  Simple Takeaway If you’re dealing with neck pain or poor posture: ✔ Don’t just stretch your neck ✔ Don’t just sit up straighter 👉 Start building your core stability 👉 And get a plan that looks at your entire body Ready to Feel Better? If you’ve been dealing with: Neck pain Headaches Poor posture Pain with sitting or working Our team is here to help you move better, feel better, and get back to doing what you enjoy. Study Reference Shabana AMM, Ashour RS, Yamany AS, Hanafy AF. Radiographic and clinical effects of core stabilization on cervical pain and sagittal balance in forward head posture: A randomized controlled trial. Korean Society of Spine Surgery, 2026. DOI: https://doi.org/10.1016/j.asj.2025.0297

Ankle sprains are one of the most common injuries in youth sports. Whether a young athlete plays soccer, basketball, runs track, or just stays active year-round, the ankle is constantly asked to handle cutting, jumping, and sudden changes in direction. Over time, many athletes notice that the same ankle keeps rolling or feels weak, even long after the original injury. A recent study in Knee Surgery, Sports Traumatology, Arthroscopy helps explain why this happens and why early care matters. What the Study Found  Researchers examined adolescent male athletes and found that nearly two-thirds had increased looseness in the ligaments on the outside of the ankle, a condition known as lateral ankle laxity . Even more important, those athletes also showed weaker activation of the peroneal muscles , the muscles that help protect the ankle during weight-bearing movements. This means the ankle was not only structurally loose, but also lacked the muscular control needed to stay stable during sports. Study link: https://esskajournals.onlinelibrary.wiley.com/doi/abs/10.1002/ksa.70184 Why This Matters for Young Athletes When the outside ligaments of the ankle become stretched and the stabilizing muscles stop firing properly, the body starts to move differently. Balance becomes less reliable, reaction time slows, and the risk of re-injury rises. Over time, this instability can affect the knees, hips, and even the lower back as the body tries to compensate. For young athletes, this often shows up as repeat ankle sprains, hesitation with cutting movements, or a loss of confidence during play. How Thrive Sports & Spine Uses This Research to Guide Care At Thrive Sports & Spine in Somers Point, NJ, we do not treat ankle sprains as isolated events. This study supports our multidisciplinary approach, which focuses on restoring stability, improving biomechanics, and protecting long-term performance. Chiropractic care helps restore proper motion in the foot, ankle, and lower body so joints are not forced to compensate. Soft tissue therapy and shockwave therapy can improve tissue quality and help irritated structures recover. Acupuncture supports pain control and helps calm protective muscle guarding. Occupational therapy and rehabilitation programs retrain balance, coordination, and peroneal muscle strength so the ankle can protect itself again. Medical care , when needed, ensures a full evaluation if swelling, repeated sprains, or significant instability are present. Helping Young Athletes Stay Confident on Their Feet If a young athlete feels like their ankle keeps giving out, it is not just bad luck. It is often a sign that the stabilizing system around the joint is no longer doing its job. By addressing ligament health, muscle control, and movement patterns together, we help reduce pain, improve biomechanics, and support safe return to sport. Reference: Yokoe T, Kawaguchi T, Kubo A, Kamei N, Teramoto A, Takao M, Pereira H. Approximately two-thirds of adolescent male soccer players had increased lateral ankle laxity with functional ankle impairments. Knee Surgery, Sports Traumatology, Arthroscopy. 2025. doi:10.1002/ksa.70184

Many people think of migraine as “just a headache.” But for many patients, migraine also comes with neck pain, stiffness, and tension that can make daily life harder — even when the headache itself isn’t present. A recent qualitative study published in the Brazilian Journal of Physical Therapy explored how people with migraine experience neck pain, how it affects their lives, and how they try to manage it. What the researchers found highlights an important gap in care — and an opportunity for a more complete, movement-focused approach to treatment. What the Study Looked At (In Simple Terms) Researchers interviewed 27 adults with migraine who also had neck pain . Instead of measuring numbers or scans, they focused on something just as important: how patients describe their pain, what they think causes it, and how they cope with it . This type of research helps us understand what patients are actually dealing with day to day — not just what shows up on a test. Key Findings: Neck Pain Is Common, Confusing, and Often Ignored The study found several important themes: Neck pain is very common in people with migraine Patients described neck pain as tightness, stiffness, locking, or tension Neck pain caused discomfort, worry, and frustration Most people were uncertain about what caused their neck pain Many relied on trial-and-error self-management , without clear guidance Interestingly, many participants said neck pain did not stop them from daily activities — unless it occurred with a migraine attack. This may explain why neck pain is often brushed off or left untreated, even though it adds to overall discomfort and stress. The authors concluded that healthcare providers should assess more than just headaches when treating migraine — especially the neck and upper spine (craniocervical region) . Why Neck Pain and Migraine Are Connected Research shows that people with migraine are much more likely to experience neck pain than people without headaches. The neck and head share nerve pathways, muscle connections, and movement patterns. Poor posture, stress, muscle weakness, joint stiffness, and repetitive positions can all increase strain on the neck — potentially worsening symptoms. When neck pain isn’t addressed, it can: Increase muscle tension Alter posture and movement Reduce confidence in movement Add to the overall migraine burden Where Occupational Therapy Fits In Occupational Therapy (OT) looks beyond pain alone. We focus on how pain affects daily life , including work, school, sleep, posture, stress, and movement habits. For patients with migraine and neck pain, OT may help by: Improving neck, shoulder, and upper-back mobility Addressing posture and ergonomic stressors (workstations, phones, backpacks, sleep positions) Teaching movement strategies to reduce strain during daily activities Building strength and endurance to support the neck and shoulders Helping patients understand how emotions, stress, and habits affect pain Providing clear guidance , so patients don’t feel confused about how to manage symptoms OT helps patients move with more confidence — not just during exercise, but during real-life tasks. A Team-Based Approach Works Best At Thrive Sports & Spine Associates, we use a multidisciplinary approach to migraine-related neck pain: Chiropractic care may improve joint mobility and spinal mechanics Acupuncture may help regulate pain, muscle tension, and nervous system response Medical providers help manage migraine diagnosis and medication when needed Occupational Therapy bridges the gap between treatment and daily function This team approach addresses pain, biomechanics, posture, movement, and performance — not just symptoms in isolation. The Takeaway This study reinforces an important message: Neck pain matters in migraine — even when it doesn’t stop daily activities.  When neck pain is misunderstood or ignored, patients are left guessing how to manage it. With proper assessment, education, and movement-based care, patients can gain clarity, confidence, and better control over their symptoms. If you experience migraines with neck pain, a comprehensive evaluation of the neck and upper spine may be an important step toward feeling and moving better. Study Link https://doi.org/10.1016/j.bjpt.2025.101565 Reference Dietrich Deitos Rosa, M., Florencio, L. L., Marçal, J. C. S., Dach, F., Palacios-Ceña, D., & Bevilaqua-Grossi, D. (2025). The experience of neck pain in people with migraine: A qualitative study. Brazilian Journal of Physical Therapy.

At Thrive Sports and Spine, we take a whole-body, team-based approach to spine health, especially for patients with recurring injuries.

At Thrive Sports & Spine in Somers Point, NJ, we do not treat back pain with a one-size-fits-all approach.

We all hear it: adults should aim for 150 minutes of moderate physical activity each week. But what does that actually mean for your body, brain, and daily life — especially if you deal with back or neck pain, stiffness, or limited mobility? A landmark meta-analysis published in The American Journal of Psychiatry found that higher levels of physical activity were associated with a significantly reduced risk of developing depression across diverse age groups and populations. This research reinforces that exercise does more than support physical fitness; it also plays a powerful role in mental health. (Schuch et al., 2018; psychiatryonline.org/doi/10.1176/appi.ajp.2018.17111194 ) The Science Behind 150 Minutes per Week Because movement improves so many aspects of health, major public health institutions recommend adults get at least 150 minutes of moderate-intensity activity weekly — like brisk walking, cycling, or other sustained motion. This is more than a number: it’s a threshold where science shows consistent, measurable benefits. According to the CDC and WHO, regular physical activity: • Improves mood and reduces symptoms of depression and anxiety. (CDC; WHO) CDC+1 • Helps manage and prevent chronic conditions like cardiovascular disease, type 2 diabetes, and some cancers. (CDC; WHO) CDC+1 • Enhances sleep quality and cognitive function. (CDC; The Wellness Coalition) CDC+1 • Strengthens muscles and joints, improving balance and mobility as we age. (CDC Physical Activity Guidelines) CDC The evidence on physical activity is so strong that guidelines now emphasize any movement is better than none, and benefits accumulate even if activity is spread throughout the day. (American Heart Association) www.heart.org Movement and Spine Health: Why It Matters Beyond general health, physical activity has direct implications for the musculoskeletal system. Movement stimulates joint lubrication, supports muscular strength, and maintains healthy range of motion — all essential for spine health. Even simple activities like walking can reduce the risk of chronic low back pain when done consistently over time. Recent research suggests that accumulating walking time throughout the week can lower chronic back pain risk by encouraging mobility and circulation and decreasing inflammation in spinal tissues. Health Where Chiropractic Care Fits In Chiropractic care and physical activity are not alternatives — they are complementary. At Thrive Sports & Spine Associates, we don’t just treat pain; we focus on enabling better movement. Pain, stiffness, or restricted joint motion can make physical activity feel difficult or discouraging. Chiropractic care may help by: • Improving joint and spinal mobility so movement feels smoother and less restricted. • Enhancing nervous system function, which influences muscle coordination and posture. • Reducing pain and discomfort that often limit a patient’s ability to stay active. (PubMed research on chiropractic patients shows small but meaningful improvements in function and quality of life for people with chronic back or neck pain.) PubMed This is critical because movement recommendations only matter if patients can actually move consistently. When chiropractic care reduces pain and improves functional mobility, it can make reaching that 150-minute target more attainable and more sustainable. What 150 Minutes of Movement Really Buys You By combining chiropractic care with regular movement, you can expect: • Better physical function with less pain • Greater confidence in movement • Improved musculoskeletal resilience • Lower risk of chronic disease • Enhanced mood and cognitive benefits Most importantly, there’s no single “perfect” workout. Movement includes walking, swimming, golfing, cycling, gardening — any activity that gets your body moving and your heart rate up. (CDC; WHO) CDC+1 If your goal is to move better, feel better, and stay healthier — both physically and mentally — combining consistent activity with chiropractic care is a strategy worth considering. Learn more about our movement-focused approach to care at: https://www.thrivesportsandspine.info/ You can read the full study here: https://psychiatryonline.org/doi/10.1176/appi.ajp.2018.17111194 Reference Schuch, F. B., Vancampfort, D., Firth, J., Rosenbaum, S., Ward, P. B., Silva, E. S., Hallgren, M., Ponce De Leon, A., Dunn, A. L., Deslandes, A. C., Fleck, M. P., Carvalho, A. F., & Stubbs, B. (2018). Physical activity and incident depression: A meta-analysis of prospective cohort studies. American Journal of Psychiatry, 175(7), 631–648.

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/