At Ultimate Health Chiropractic, we blend holistic healthcare with evidence-based chiropractic
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12/29/2025
❄️ As the year winds down, now is the time to take care of those nagging aches, strains, or injuries from work before your benefits reset. Winter slips, lifting, and long hours indoors can take a toll on your spine and joints, and waiting can make recovery tougher.
💪 If you’re covered under workers’ compensation insurance, chiropractic care can help you recover faster and feel your best with:
✅ No out-of-pocket cost
✅ Full coverage through your employer’s insurance
✅ Free consultations and stress-free paperwork
Don’t let your benefits go unused. Take care of your body before the year wraps up.
❄️ Winter in Minnesota is beautiful, until you find yourself doing the “ice shuffle” across the parking lot hoping you don’t end up flat on your back. Every year, I see more people come in after a slip, twist, or fall that could have been prevented.
The truth is, most winter injuries don’t happen from one big moment. They build up from tight muscles, poor balance, and stiff joints, all things we can prepare for.
In my latest blog, I share simple, practical ways to keep your spine, joints, and body moving well this winter so you can enjoy the season and stay upright while doing it.
💡 You’ll learn how to:
✅ Warm up before heading out
✅ Choose the right shoes and steps
✅ Improve balance and flexibility
✅ Recover safely if you do take a fall
👉 Read the full post to check it out: [Winter Wellness: How to Prevent Slips, Falls, and Injuries]
Stay safe, stay active, and let’s make this winter your healthiest one yet!
12/17/2025
Feeling extra stiff when the temperature drops? There’s a reason for that. In colder weather, your body protects your core by reducing blood flow to your arms and legs. That decrease in circulation makes your joints feel tighter and more achy.
We also tend to move less in the winter, which adds to the stiffness.
Here are a few simple ways to loosen up:
⦿ Warm shower or bath
⦿ Light stretching
⦿ Staying active and breaking up long periods of sitting
⦿ Getting adjusted or having muscles worked on to boost circulation
Here’s to feeling better through the colder months. ❄️
12/16/2025
The holidays are a time for family, fun, and celebration, but they can also be tough on your body. Between shopping, decorating, long drives, and hours at the dinner table, it’s easy for aches and stiffness to sneak in. 🎁
Here are a few simple ways to keep your body moving and pain-free this season:
1️⃣ Keep moving. Even short walks or stretches between activities help your spine and joints stay happy.
2️⃣ Lift smart. Bend with your knees and keep heavy items close to your body when wrapping gifts or carrying boxes.
3️⃣ Stay hydrated. All that holiday food and coffee can dehydrate your muscles, so drink plenty of water.
4️⃣ Prioritize rest. Give your body time to recover, especially after long days of travel or celebration.
5️⃣ Schedule a tune-up. A quick adjustment can help release tension, boost mobility, and keep you feeling your best through the season.
Between lifting decorations, long car rides, and holiday stress, your spine takes more hits in December than you realize. Most people wait until January to “get healthy,” but this is actually the month your body needs a little extra care. 💪
🎄I’m sharing why 𝘋𝘦𝘤𝘦𝘮𝘣𝘦𝘳 𝘵𝘶𝘯𝘦-𝘶𝘱𝘴 𝘮𝘢𝘵𝘵𝘦𝘳 (and a few easy tips to keep your spine happy through the holidays) in my latest blog.
Heel and foot pain can make those first steps in the morning tough. The two most common causes I see are plantar fasciitis and Achilles tendon irritation.
Front of the heel hurting? Likely plantar fasciitis.
Back of the heel hurting? Often the Achilles tendon.
Both feel worse in the morning because the calf and foot muscles tighten overnight.
A few simple things that help:
🔹Gentle calf stretches before bed
🔹Foam rolling the calves
🔹Rolling a ball under your arch
If your heel pain isn’t getting better, I’m here to help you get back to comfortable steps again. 👣
12/05/2025
❄️ Feeling more achy when the temperature drops?
You’re not imagining it. Cold weather can make joints stiffer and muscles tighter, especially if you’re already dealing with tension, arthritis, or old injuries. When temperatures drop, blood flow decreases, muscles tighten up, and joints lose some of their natural lubrication, making movement feel harder than usual. 🥶
Here are a few ways to keep your joints and muscles happy this season:
1️⃣ Stay warm - Dress in layers and keep your neck, back, and legs covered to prevent stiffness.
2️⃣ Move often - Gentle stretching or short walks keep your blood flowing and your body loose.
3️⃣ Hydrate - Even in winter, your muscles and joints need water to stay flexible.
4️⃣ Don’t skip adjustments - Regular chiropractic care helps improve mobility and reduce tension so you can move comfortably all season.
💭 What’s your go-to for keeping your joints and muscles feeling good through the winter?
12/03/2025
Staying active in the cold doesn’t have to be complicated. Just find a movement you enjoy, whether it’s indoors or outdoors.
Not into skiing or snowshoeing? Try indoor stretching, mall walking, or quick YouTube workouts at home. Even 10 minutes can boost circulation, support your joints, and help your mood during the darker winter months. 💪
Find something you like, grab a friend if you can, and keep your body moving this winter. ❄️🙌
12/01/2025
Hearing feedback like this reminds me why I love what I do. My goal has always been simple — to listen, help people move better, and keep their spines healthy for the long run. ❤️
Thank you, Nicole, for sharing your experience and trusting me with your care. I’m glad we’ve been able to make such great progress with your neck and back! 🙌
💭 If you’ve had a great experience with your care, I’d love to hear from you, too. Your feedback helps others who are looking for the right chiropractor to take that first step toward better health.
Stressed out? Your spine might be feeling it, too.
We all know stress affects our mood and energy, but here’s something most people don’t realize — your spine feels it too.
When you’re stressed, your muscles tighten, your posture changes, and your body starts to carry that tension everywhere you go. Over time, that tension can pull your spine out of alignment, leading to neck pain, headaches, stiffness, and even more stress.
In my latest blog, I break down:
✅ How stress affects your posture and spine
✅ Why spinal alignment is key to handling stress
✅ Simple things you can do daily to protect your body
If you’ve been feeling tight, tense, or just “off,” it might not just be stress — it could be your body asking for some alignment help.
The holiday season is full of fun, but it can also bring a little extra stress. That tension often shows up in your neck, shoulders, and upper back. One of my favorite ways to release it is with simple deep breathing.
Try the 4-7-8 method:
Breathe in through your nose for 4 seconds, hold for 7 seconds, and slowly breathe out through your mouth for 8 seconds. Counting helps keep your mind focused, and the deep breaths stretch the muscles around your ribs that get tight when you’re stressed.
If you’re feeling the holiday tension building up, I’d be happy to help loosen things up and get you feeling your best for the season. 💆♂️
11/24/2025
As the weather gets colder, we tend to spend more time indoors, watching shows, scrolling, or working from cozy spots on the couch. The problem is that more screen time often means more strain on the neck and upper back.
Here are a few simple ways to keep your spine happy this season:
1️⃣ Lift your screen. Keep your phone or laptop at eye level to avoid looking down for long periods.
2️⃣ Take movement breaks. Every 30 to 45 minutes, stand up, stretch, or move around to reset your posture.
3️⃣ Stay warm and relaxed. Cold muscles tighten faster, so keep your neck and shoulders warm.
4️⃣ Check your pillow height. Support matters even at night. Your spine should stay in line while you sleep.
5️⃣ Schedule a checkup. Regular chiropractic care can help relieve tension and prevent tech neck from becoming a bigger problem.
Let’s make this cold season a comfortable one for both you and your spine.
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Whether you are in pain and want to get better or are feeling good and want to stay that way, Ultimate Health is here to help you meet YOUR health goals.
Our treatment plans use chiropractic adjustments to improve joint motion and stimulate improved nerve activity, and also treat the soft tissue using deep tissue work (myofascial release/Gua Sha tools/trigger point therapy) to relieve muscle tension.
In order to design a personalized treatment plan that will have you feeling your best, it’s important that we get to know you as a person. Treating your injury is only one step in helping you achieve better health. We analyze your lifestyle and identify areas of improvement to prevent injuries from reoccurring. This can include postural ergonomics, exercise programs, stretching/strengthening programs, stress management, and nutrition.
Dr. Chad Koterba is not only a chiropractor, but also a certified athletic trainer. His background in sports medicine and chiropractic gives him a unique ability to treat sports injuries, as well as other nerve, muscle, and joint injuries. He uses a comprehensive approach by treating through chiropractic adjustments, soft tissue techniques, specific stretching and strengthening exercises, and discussing lifestyle changes to positively influence the healing process. You do not have to be an athlete to be one of our patients. Dr. Chad enjoys working with and treating infants to older adults and everyone in between. No matter what the age and ability of an individual, chiropractic care can be beneficial. Give us a call today to set up an appointment! You have nothing to lose since our consultations are free. Meet with the doctor to see what he is like, and find out before treatment if Ultimate Health Chiropractic is right for you.
Ultimate Health Chiropractic works with you to achieve total health. We are an in-network provider with most major insurance providers. If you’d like to know your individual insurance coverage prior to your appointment, we recommend you contact your insurance company. Rest assured, however, Ultimate Health Chiropractic will also verify your insurance coverage and review your insurance details with you during your first appointment. Just as we take the time to explain your proposed treatment, we spend time discussing the cost to you as well.
