Olson Chiropractic Wellness Center

04/02/2026

In case you weren't aware, Dr Olson also is a iicensed Acupuncturist.

04/02/2026

03/31/2026

03/30/2026

How Dehydration Affects Your Spinal Discs
We often think about hydration as it relates to our skin, kidneys, or energy levels. But did you know that the discs in your spine are among the most water-dependent structures in your entire body? And, the effects of not drinking enough water can show up in your back before they show up anywhere else.

Understanding Spinal Discs
Between each pair of vertebrae sits a disc – a small, tough structure that acts as a cushion and shock absorber. Each disc has two main parts: a firm outer ring made of fibrous cartilage, and a soft, gel-like middle called the nucleus pulposus.

That gel is made up of roughly 70-90% water. Without adequate hydration, it can’t do its important job of cushioning and protecting your spine.

Your Daily Disc Cycle
Here’s something most people don’t know: your spinal discs lose water throughout the day simply from the pressure of being upright. When you stand, sit, and move, the weight of your body compresses the discs and slowly pushes fluid out of them.

While you sleep and the load comes off your spine, the discs reabsorb fluid and plump back up. This is actually why you’re slightly taller in the morning than you are by evening!

The problem comes when your body doesn’t have enough fluid available to properly rehydrate those discs overnight, or when you spend long hours compressed without adequate movement in between.

What Dehydrated Discs Feel Like
When discs don’t have enough water content, they become thinner and less able to absorb impact. This can contribute to a feeling of stiffness, particularly in the morning or after long stretches of sitting; and increases the strain on the vertebrae and surrounding tissues. Over time, chronically dehydrated discs are more vulnerable to wear and breakdown.

You may not feel this as dramatic pain. Dehydrated discs often show up as that low-level ache or tightness that’s hard to explain, or a back that just doesn’t feel as resilient as it used to.

Small Habits That Make a Real Difference
Consistent water intake throughout the day is the most direct way to support disc health. This doesn’t mean just a large glass in the morning and another at night. Moving regularly also helps, as gentle movement encourages fluid circulation through the discs.
Prolonged sitting compresses spinal discs without the opportunity for rehydration, which is why taking short breaks to stand and move every hour genuinely matters.

We’re Here When You Need Support
If your back has been feeling stiff, achy, or less resilient than you’d expect, there may be more contributing factors than you realize, and hydration is just one piece of the picture.

The team at Olson Chiropractic & Wellness Center would be glad to take a closer look and help you understand what’s going on. Reach out anytime to schedule a visit.

03/26/2026

Refreshing your home? Refresh your posture too! 🏠✨ Protect your back while you tackle those chores:
Pivoting is key: Move your feet to turn instead of twisting your spine.
Reach smart: Use a step stool instead of overstretching for high shelves.
Take "Micro-Breaks": A 30-second stretch every half hour can prevent hours of soreness later.

03/24/2026

Digging the garden but not the back pain? 🪴 Don’t let your "green thumb" lead to a "sore back." We’re "rooting" for your spine this season! Stop in for an adjustment so you can keep "brusselin’" all spring long. 🥕✨

03/23/2026

How You Breathe May Be Affecting Your Posture
Most people think of posture as something you fix by sitting up straighter or pulling your shoulders back. But there’s a factor that shapes how you hold yourself all day long, and it's one you’re repeating about 20,000 times a day without a second thought. It’s your breathing pattern.

The way you breathe and the way you carry yourself are more closely linked than most people are aware. Understanding that connection can be genuinely useful both for how your body feels, and how it moves.

Breathing Mechanics and Your Spine
When you take a full, relaxed breath, your diaphragm (the dome-shaped muscle sitting just below your lungs) contracts downward, creating space for the lungs to expand. Your ribcage moves gently outward, and your shoulders stay relatively still. This is called diaphragmatic breathing, and it’s what your body is designed to do.

The problem is that many people shift away from this natural pattern over time without realizing it.

What Happens When We Shift to Chest Breathing
Stress, long hours at a desk, or simply a habit formed over time can push breathing upward into the chest and shoulders. In chest breathing, the diaphragm does less work, and the neck and shoulder muscles pick up the slack. Over time, those muscles become overworked and tight, directly affecting the position of the head, neck, and upper spine.

This is why people who breathe primarily through their chest often develop tension in the upper shoulders, tightness across the upper back, and a tendency to hold the head slightly forward. Your breath and the posture reinforce each other in a loop that’s easy to overlook.

How Breathing Affects the Lower Back
The diaphragm doesn’t work in isolation. It connects through fascia (the web of connective tissue that runs throughout the body) to the muscles of the lower back and pelvis. When the diaphragm isn’t doing its job fully, those lower structures often compensate.

For some people, shallow breathing patterns contribute to a kind of low-grade lower back tightness that doesn’t seem to have an obvious cause.

A Simple Way to Check Your Own Pattern
Try this: place one hand on your chest and one on your belly. Take a normal breath. Which hand moves first, and most? If it’s the chest hand, you’re likely a chest breather. This isn’t a diagnosis, just a useful thing to notice. Practicing slow, belly-first breaths for even a few minutes per day can help retrain the pattern over time.

Making It Part of Your Care
If you’ve been dealing with neck tension, upper back tightness, or unexplained lower back discomfort, your breathing pattern may be worth exploring as part of the picture.

03/19/2026

4 Tips for Post-Exercise Muscle Recovery
After finishing a workout, you might be
tired-but you'll also feel accomplished,
and that's a great feeling! The next
morning might not be as great.
Sometimes, soreness sets in, sidelining
you from your daily exercise routine.
Your routine may be missing proper
recovery techniques, leading to injury or
unnecessary soreness. Here are a few
tips to follow after completing a workout.
1. Stretch it out. You'd be surprised at how many people don't stretch!
After your cool down, spend 10 minutes stretching your lower back, legs,
and arms.
2. Do active recovery. This means that you don't just end your workout
when your heart rate is elevated. Instead, bring it down gently. This is
also known as a "cool down."
3. Consume enough protein. Exercise causes tiny micro-tears, which
can help us get bigger and stronger. Protein helps muscles heal
effectively.
4. Schedule an adjustment. We work with athletes of all skill levels, and
would love to help keep your body functioning well.

03/18/2026

We spring clean our homes, our closets and even our kitchen cabinets and pantries, but have you ever thought of spring cleaning your body? The spring season is associated with a time of growth and fresh energy so it’s the perfect time to adapt health and wellness practices that compliment the new spring season. Here are seven ways you can spring clean your body holistically.
#1 Drink Water or Herbal Tea
According to Traditional Chinese Medicine (TCM), the spring season is associated with the liver, and because od this, calls for drinking more water. When drinking water, add a splash of fresh lemon juice, which will help stimulate the liver. If you want some additional flavor during your daily hydration, opt for a mug of herbal tea. Some teas that pair perfectly with the spring season include:
Burdock
Cardamom
Dandelion
Fennel
Ginger
Licorice Root
Mint
Nettles
#2 Get Outside
When we spring clean our homes, we usually open all of the windows to rid our space of the dry, stagnant winter air, which simultaneously allows fresh, springtime air to enter, so do the same with your body by getting outside. Go for a walk with a friend or on your own. You can even take your daily workouts outside. Not only will you be getting fresh air and sunshine, but immersing yourself in Mother Nature is one of the best ways to feel the changing of the seasons on every level, ultimately helping you to acclimate to a new season sooner.
#3 Load Up on Leafy Greens
Leafy green vegetables such as as arugula, beet, bok choy, chard, dandelion, endive, kale, mustard greens, parsley and spinach, are known to be particularly cleansing to the body. After an indulgent holiday season filled with festive foods and delicious delights, your body may be craving a reset, so load up on lots of leafy greens.
#4 Manage Stress Levels
The liver is the main organ associated with stress and since the springtime season focuses on the liver, give your liver a little extra TLC. During the day, remember to focus on your breathe and breathe deeply. Short, shallow breaths can make the body feel stressed whereas deep belly breaths can help your body feel more relaxed.
#5 Let Mother Nature Make the Menu
As winter transitions into spring, it’s time to swap out warming foods and winter produce for fresh springtime foods. During spring, the body emerges from cold, dry winter months and uses the spring season to prepare for warmer weather and more activity, making it a good time to eat greener, lighter, more alive foods. Some springtime foods to fill your grocery cart include:
Artichokes
Arugula
Asparagus
Avocados
Beets
Cherries
Carrots
Celery
Cucumbers
Dandelion
Garlic
Green Tea
Kale
Leek
Lemons
Onion
Radishes
Zucchini
During the winter months, you may have filled your plate with an array of spicy flavors to heat things up, but during the springtime, lay off the spices and instead, opt for sour flavors. An easy way to add some sour flavor to your meals is by adding a splash or two of fresh lemon or lime juice to your dish.
#6 Lighten Up Your Cooking
During the winter months, our bodies crave hearty comfort foods like soups, stews and casseroles. As the weather begins to warm up, switch over to lighter foods like fresh seasonal salads and sandwiches.
#7 Let Go and Live
Instead of focusing on the less-than-healthy habits you may have picked up over winter, show yourself some self love and get back to focusing on your health and wellness routines. Just like your New Year’s goals, it’s all about taking small, actionable steps that will help you move forward and towards your overall goals.
When it comes to spring cleaning this season, don’t forget to spring clean the most important thing of all - your health. Use these seven simple tips to spring clean your body holistically and be sure to tag us Olson Chiropractic Wellness Center so we can see how you spring clean your health and wellness routines. Happy Spring Everyone!

03/17/2026

Be sure to come in for our special St. Patty's Day week full of goodies and giveaways. Not to mention keeping you on the path to better health! Come and see us 3/16-3/19 for some FUN!