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Kenwood Chiropractic

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Duluth, MN
Kenwood Chiropractic

Spinal Health Care for all ages. Dr. Timothy Zakrajsek and Dr. Gayle Garness are chiropractors serving Duluth and the surrounding communities.

Spinal treatments offered by your chiropractor, eases the vertebrae back into alignment, relieving pain, loosening tight muscles, and improving mobility and range of motion. Our chiropractors and the rest of the friendly team at Kenwood Chiropractic are dedicated to chiropractic solutions to target your unique needs, whether you are suffering from back pain, neck pain, headaches, or even just plain old muscular tightness and tension. You may need pain relief after suffering an accident, experiencing an injury, or if you have a specific condition such as chronic back pain or a spinal condition; even if you just want to improve your overall health, our chiropractors can help you achieve your wellness goals! Please visit the testimonials page to see what our patients are saying about our Duluth chiropractors and getting regular chiropractic treatments.

02/02/2026

kenwoodchiro.com
How an Auto Accident Impacts Your Posture and How Chiropractic Care Can Help

Struggling with Posture Issues After an Auto Accident? Find Out How Chiropractic Care Can Help

A visit to the chiropractor is a must after an auto accident, even if you don't have significant injuries. The impact of a motor vehicle crash can disrupt your body's balance and cause posture issues. Without prompt treatment, you may develop chronic pain, stiffness, and flexibility issues due to poor posture. Fortunately, your chiropractor offers several treatments that will ease your pain and improve your posture.

What Happens to Your Posture After an Auto Accident

Strong forces act on your body when your car hits another car or collides with a wall, tree, or stationary object. According to a clinical review published in the Journal of Orthopaedic & Sports Physical Therapy in 2016, the forces can temporarily change the curvature of the spine immediately after impact.

These changes affect the tissues and structures of the back, neck, head, and shoulders and may damage soft tissues, like muscles and ligaments. Misalignment of the vertebrae in the spine may also occur. The vertebrae are a series of small bones that protect the spinal cord and permit easy movement of your back. Misalignments, also called "subluxations," can be painful and could cause stiffness, reduced range of motion, and poor posture.

After an auto accident, you may find it's more comfortable to change the way you walk or stand, or might notice that tilting your head reduces your neck pain. Although altering your posture may initially make you feel better, posture changes affect your body's natural balance. For example, tilting your neck may cause muscles on one side of your neck to tighten, while those on the other side become too weak. Placing more weight on one leg due to back or hip pain can also increase muscle tension and trigger pain.

Poor posture can lead to other issues, including:

Headaches
Jaw Pain
Trouble Breathing
Sluggish Circulation
Balance Problems
Sleep Issues
Poor posture could also cause problems with digestion, incontinence, or constipation, according to Harvard Health Publishing. Slouching increases pressure on the bladder and digestive system, causing inefficient functioning of these systems.

Signs of poor posture include:

Rounded Shoulders
Change in Head Position
Uneven Hips or Shoulders
Increased Curve in Neck or Lower Back
Leaning to One Side When Standing
How Your Chiropractor Treats Posture Issues After an Auto Accident

Your chiropractor will perform a thorough assessment that includes posture analysis and range of motion testing. Your visit may also include X-rays or other tests that help your chiropractor determine the extent of your injuries.

Based on your examination, your chiropractor may perform one or more of these treatments:

Spinal Manipulation. Spinal manipulation, the most well-known chiropractic treatment, realigns the vertebrae. Quick, painless pressure from the hands or a small device moves vertebrae back into place. Spinal manipulation eases pain, reduces pressure on nerves, improves mobility, and helps you maintain good posture. Manipulation also improves circulation, ensuring that healing nutrients in your blood reach injured tissues.
Soft Tissue Therapies. Massage, trigger point therapy, myofascial release, soft tissue mobilization, and other chiropractic treatments loosen tight tissues, break up scar tissue, ease muscle spasms, and improve circulation. Keeping tissues loose offers several benefits. Tight tissues press on nerves, triggering pain and limiting the range of motion in joints, making it difficult to maintain good posture.
Ultrasound Therapy. Ultrasound waves help deep tissues heal. The waves create a warming effect that improves blood flow and reduces pain, inflammation, and stiffness.
Exercises. During your visit, your chiropractor will teach you exercises that stretch and strengthen your muscles. Performing these exercises supports the effects of your treatment and helps you avoid posture issues.
Have you been in an auto accident recently? Chiropractic care can help you avoid lingering pain due to poor posture. Contact our office to schedule an appointment with our office.
kenwoodchiro.com

01/27/2026

Back pain and flexibility
An estimated 80 percent of Americans suffer from lower back pain. So what does this have to do with flexibility? Well, the triggers of back pain tend to be due to inflexibility and a lack of mobility in other parts of the body. Generally, lower back pain is due to tight muscles paired with weaker ones that lead to imbalances. The tight muscles pull the weak muscles out of place along with the skeletal system they attach to. Not only are these imbalances at the root of most back issues, but they also contribute to a wide range of general aches, pains, and postural problems.

01/26/2026

Benefits of Stretching Before Bed Every Night
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It calms your nervous system.
Gentle stretching, especially when paired with slow breathing, activates the parasympathetic nervous system. This part of the nervous system is known for its “rest and digest” response, as it helps your body relax. As a result, it becomes easier to fall asleep and sleep more deeply.Over time, this also supports better stress regulation and emotional balance.

Stretching releases physical tension.
It’s common to feel tight and tense after a long day. But since we can’t get a professional massage every night (if only), stretching is the next best thing. Most people carry stress in the hips, low back, shoulders, and neck, especially after long hours of sitting or screen use. Stretching before bed helps release this holding pattern, allowing the body to rest more comfortably and deeply.

Stretching calms your brain.
Many of us know what it’s like to stay up late with a racing mind. While it’s super frustrating, nightly stretching can help tame some of those thoughts. Stretching gently brings attention into the body and out of mental loops. The shift, from thinking to sensing, often creates a noticeable sense of calm and emotional regulation before sleep. This will set you up for better sleep and, hopefully, a clearer mind in the morning.

01/23/2026

Neck Posture

Looking Down at Your Phone
“Tech neck” is one of the biggest posture habits today. Tilting your head forward increases its effective weight on your spine from 10 to 12 pounds to as much as 60 pounds. This can cause neck pain, headaches, and a hunched posture in addition to back pain.

To avoid adding extra weight to your spine, you should:

Hold your phone at eye level
Take mini posture breaks
Strengthen upper back and neck muscles

01/22/2026

Be careful with the cold weather
For cold weather, dress in layers, stay dry, cover extremities (head, hands, feet), and limit time outdoors to prevent hypothermia/frostbite; stay home if possible, use safe heating, check on vulnerable neighbors, and take precautions while driving or shoveling snow. Keep warm drinks and hearty meals, protect pipes, and have an emergency kit in your car with essentials like blankets, water, and a charged phone.

01/20/2026

Protecting your Spine
kenwoodchiro.com
Many people may assume that back pain is the result of a major injury, a sudden twist, or heavy lifting gone wrong —but more often, it’s the small things we do every day that quietly strain the spine. Over time, these habits weaken muscles, stress joints, and lead to unnecessary discomfort.

Everyday habits that could be hurting your back, and what you can do instead.

1. Sitting Too Long (Especially With Poor Posture)
Whether you work at a desk or spend evenings on the couch, long periods of sitting can compress your spine, tighten hip flexors, and weaken core muscles. Slouching forward can make it even worse.

To avoid straining your back while you sit, you should:

Sit with feet flat on the floor
Keep screens at eye level
Use a chair with good lumbar support (or use a rolled towel or small pillow behind your back for support)
Stand stretch every 30 to 60 minutes
Note: You should also have good posture while standing, avoiding slouching or hunching.

01/19/2026

kenwoodchiro.com
Cold weather affects your body in several ways that can increase the risk of spinal discomfort:
◦ Muscles tighten to conserve heat in colder temperatures, making them more prone to strain.
◦ Slippery surfaces increase the risk of falls and sudden movements that can cause acute injuries
◦ Reduced activity levels lead to stiffness and weakened core muscles
◦ Poor posture indoors, especially during long periods of sitting, places extra stress on the spine.
◦ Improperly shoveling snow puts immense stress on the back.
Understanding these risks is the first step toward preventing winter-related back pain.
Warm Up Before Winter Activities
Whether you’re shoveling snow, scraping ice, or heading out for a winter walk, you should take a few minutes to warm up. Doing a few gentle stretches and some light movement will help increase blood flow and loosen tight muscles, reducing the risk of injury. Even a few minutes of movement can make a big difference. kenwoodchiro.com

01/15/2026

Walk like a Penguin
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Walking on ice can be a challenging and potentially dangerous task, especially if you are not prepared. Regardless of your age or fitness level, it is important to take precautions to ensure your safety when walking on ice, as falls can lead to serious injuries. One technique that can help you stay safe while walking on ice may sound silly at first: walk like a penguin.
• Take short, shuffling steps that help to distribute your weight more evenly, making you less likely to lose your balance and fall.
• Slow down- safety is much more important than speed.
• Keep your arms out to the sides for balance.
• Keep your eyes focused on where you are going to help you anticipate any potential hazards ahead. Be Safe.

01/12/2026

Chiropractic Care Effective In Managing Leg and Arm Pain
kenwoodchiro.com
A recent study finds chiropractic care highly effective for patients suffering from lower back (lumbar) and neck (cervical) radiculopathy - pain, numbness and/or tingling extending down the arm(s) or leg(s) due to nerve irritation related to the spine. In this study consisting of 162 patients, each received chiropractic manipulation, neuromobilization and exercise stabilization. Of the 162 patients, 10 unresolved cases were referred for epidural steroid injections, 10 were referred for further medical medication management and 3 cases were referred to undergo surgery. However, a total of 86 percent had resolution of their primary radicular complaints following their chiropractic care and thus were not required to received injections, medication management or surgery. According to the authors of the study, "The conservative management strategy we reviewed in our sample produced favorable outcomes for most of the patients with radiculopathy. The strategy appears to be safe." If you or another is suffering from pain, numbness or tingling in the extremities, contact your local chiropractor for a thorough evaluation. As this study demonstrates, chiropractic care is effective in many cases of cervical and lumbar radiculopathy and can be an appropriate, safe, non-invasive therapy for many. kenwoodchiro.com

01/08/2026

Treatment For Those Nasty Muscles Knots
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Ever noticed painful knots or nodules within your muscles? If so, you’ve likely found what the medical community calls a trigger point. Trigger points are painful areas within the muscles that when touched or palpated, feel like knots or nodules within the muscle. They can also be extremely painful and additionally radiate pain away from the trigger point itself, such as down an extremity. If you’ve got them, your doctor of chiropractic can help. Chiropractors offer several treatment methods to reduce and manage those nasty trigger points. One such method utilized by chiropractors, ischemic compression, was shown in a recent study to provide office workers with chronic neck and shoulder pain significant improvement in general neck and shoulder complaints, pressure pain sensitivity, mobility, and muscle strength. Chiropractors offer a number of safe, natural and effective solutions for chronic pain. If you’re suffering from chronic pain in the neck, shoulder or other areas, call your local chiropractor today. 218-724-6008 kenwoodchiro.com

01/06/2026

The Desk Life Can Be a Pain in the Neck... And Back
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Whether in an office or at home, working at a desk 40 hours a week can do a number on your neck and back. While sitting all day might feel relaxing, it's not. The human body isn’t designed to sit all day, and it may be silently screaming at you to seek chiropractic care so you can feel better.
What All that Sitting Does to Your Back and Neck
Sitting strains your neck and spine a lot. It disengages your core muscles, which are critical to a healthy spine, shortens your hamstrings, and can seriously stress your neck muscles and discs if you have poor posture. Your hips and lower back tighten, making it easier to slouch because your pelvis is now tilted backwards. This tilt causes you to lean forward to counterbalance, and while you may not be slouching while leaning, it sure makes it easier to slouch.
And while all this is going on, you're putting wear and tear on all your spinal discs and joints that standing and moving around doesn't. Cue more pain and loss of range of motion. And then add more sitting at home because you're exhausted from not moving all day at work, and your posture and pain levels worsen.
Signs Your Workplace Ergonomics Need An Adjustment
You'd figure sitting at your desk all day would leave you with lots of energy to seize the last few hours before bed, but how many of you feel drained by the time you punch out for the day? Yes, there's mental fatigue, but there's a lot going on inside your body while you sit for hours on end. It's physically exhausting for your body to sit still for so long. And fatigue is just one sign that sitting is harming you.
More Signs Your Body is Asking for Help:
• Headaches
• Back pain
• Neck pain
• Leg pain
• Hip pain
• Knee pain
• Carpal tunnel
• And more
How Chiropractic Can Help
You don't have to figure out workplace ergonomics and good seated posture on your own. Chiropractors are deeply knowledgeable on how the body is supposed to move, and optimal positioning for when the body is at rest in a seated position. Chiropractors can also help coax your spine back into proper alignment, helping you win the battle against bad posture.
Back Adjustments - It took a while to reshape your spine into the hunchback of Notre Dame, but it won't take nearly as long to restore a healthy curve. It will take multiple adjustments to make it easier to maintain a healthy, pain-free posture. The number varies from person to person, and the severity of your unique condition. Once proper alignment is achieved, chiropractors may recommend maintenance visits to maintain optimal alignment and overall spinal health.
Neck Adjustments - Since your head is heavy and can put quite the strain on your neck, chiropractors can perform neck adjustments (often referred to as cervical adjustments) to help with neck and back pain, headaches associated with poor posture, and even help your brain function more efficiently.
Ergonomics Guidance - There are so many ways to make your workspace healthier and promote great posture. You could easily spend thousands after going down the internet rabbit hole, or you could seek guidance from your chiropractor on the most helpful and research-backed desks, chairs and other hardware (or cushy things) that match an ergonomic style you'd love.
The power is in your hands - or tuchus - to rock that desk life.
kenwoodchiro.com

01/06/2026

How Chiropractic Care Can Help You Finally Address Winter Stiffness, Arthritis, and Lingering Pain kenwoodchiro.com
January is the season of fresh starts. It’s when many people commit to exercising more, managing stress, improving posture, or finally taking better care of their health. Yet for millions of adults, chronic stiffness, joint pain, and lingering aches make those New Year’s resolutions difficult to keep.

If cold weather leaves you feeling stiff and sore — or if arthritis, back pain, or neck tension has become a regular part of your life — chiropractic care may offer a practical, natural way to support your health goals in the New Year.

Rather than simply masking symptoms, chiropractic care focuses on improving how your spine and joints move, helping your body function better so you can stay active, comfortable, and consistent with your wellness goals.

Why Winter Often Makes Chronic Conditions Feel Worse

Many people notice that pain and stiffness intensify during winter months. This is especially true for individuals with arthritis, spinal degeneration, or past injuries. Several factors contribute to this seasonal increase in discomfort:

Reduced activity levels: Shorter days and colder temperatures often lead to less movement, which can cause joints to stiffen.
Cold temperatures: Muscles and connective tissues tend to tighten in the cold, limiting flexibility.
Barometric pressure changes: Some studies suggest that changes in atmospheric pressure may increase joint discomfort, particularly in arthritic joints.
Prolonged sitting: More time indoors often means more sitting, which places stress on the spine and joints.
Over time, these factors can exacerbate chronic conditions such as arthritis, low back pain, neck pain, and headaches — making it harder to stay active and motivated.

Arthritis, Stiffness, and the Spine

Arthritis is one of the most common causes of chronic joint pain, especially as we age. Osteoarthritis, the most prevalent form, involves gradual wear and tear of joint cartilage. The spine is a frequent target, particularly in the neck and lower back.

When spinal joints lose proper movement, the surrounding muscles, ligaments, and nerves can become irritated. This may lead to:

Persistent back or neck pain
Morning stiffness that improves slowly
Reduced range of motion
Muscle tension and fatigue
Headaches originating from the neck
Chiropractors are trained to assess spinal motion and joint function — not just where pain is felt — allowing them to address mechanical issues that contribute to discomfort.

How Chiropractic Care Supports Joint Health and Mobility

Chiropractic care is centered on restoring and maintaining proper movement of the spine and joints. During a chiropractic adjustment, controlled forces are applied to specific joints to help improve motion and reduce joint restriction.

Research published in journals such as the Journal of Manipulative and Physiological Therapeutics (JMPT) and Spine continues to support spinal manipulation and manual therapy as effective conservative treatments for managing chronic spinal pain and degenerative joint conditions. Many patients experience improvements in mobility, pain levels, and daily function.

Chiropractic care may help:

Improve joint flexibility and movement
Reduce muscle tension and stiffness
Decrease stress on arthritic joints
Improve posture and spinal alignment
Support nervous system function
For many patients, these improvements make it easier to stay active — a key factor in managing arthritis and chronic pain long term.

A New Year’s Resolution That Actually Sticks: Moving Better

Many New Year’s resolutions fail because pain becomes a barrier. When joints hurt or movement feels restricted, exercise and daily activities become frustrating rather than enjoyable.

Chiropractic care can help remove those barriers by improving how your body moves. Patients often find that with better joint mobility and reduced discomfort, they are more likely to:

Walk or exercise consistently
Stretch regularly
Sit and stand with better posture
Recover more easily from activity
Chiropractors frequently complement hands-on care with advice on stretching, strengthening exercises, posture, and ergonomics — supporting a well-rounded approach to self-care.

Addressing Lingering and Chronic Conditions Naturally

One of the most common reasons people seek chiropractic care in January is to finally address problems they’ve been “living with” for months or years. These may include:

Chronic low back pain
Neck stiffness and tension headaches
Arthritis-related joint pain
Old injuries that never fully resolved
Rather than relying solely on medications, many people are seeking conservative, drug-free options. Chiropractic care aligns with modern healthcare guidelines that recommend non-invasive treatments as a first step for musculoskeletal conditions.

By focusing on the underlying causes of pain — such as joint dysfunction, poor movement patterns, and muscle imbalance — chiropractic care supports long-term improvement rather than short-term symptom relief.

Chiropractic Care as Part of a Wellness Routine

Chiropractic care isn’t only for times of acute pain. Many patients choose to include chiropractic care as part of an ongoing wellness routine, particularly during winter when stiffness and inactivity are more common.

Regular care may help:

Maintain spinal mobility
Prevent worsening joint stiffness
Catch small issues before they become major problems
Support healthy aging and independence
This proactive mindset fits naturally with New Year’s resolutions focused on prevention, longevity, and quality of life.

Is Chiropractic Care Right for You This Year?

Chiropractic care is appropriate for people of all ages and activity levels. Care plans are individualized, taking into account health history, comfort level, and personal goals.

If winter stiffness, arthritis, or chronic aches are limiting your ability to move comfortably — or if you’re determined to take better care of your body in the New Year — chiropractic care may be a valuable part of your health strategy.

Start the Year Moving Forward, Not Holding Back

A healthy spine and properly moving joints are essential for an active, fulfilling life. As research continues to support conservative, hands-on care, chiropractic remains a trusted option for those seeking natural solutions to chronic pain and stiffness.

This January, consider making spinal and joint health part of your New Year’s resolutions and contact us today. We are trained to help you move better, feel better, and stay active — not just this winter, but all year long.

Taking care of your body today may be one of the most important resolutions you keep. 218-724-6008 kenwoodchiro.com

Address

1410 Kenwood Avenue
Duluth, MN
55811

Opening Hours

Monday	8am - 5pm
Tuesday	8am - 5pm
Wednesday	8am - 5pm
Thursday	8am - 5pm
Friday	8am - 4pm

Telephone

+12187246008

Website

http://kenwoodchiro.com/

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