Ways To Prevent Carpal Tunnel Syndrome

If you find yourself doing a lot of repetitive motion with your hands, you have a high risk of developing carpal tunnel syndrome. There are several different causes of this problem, and it can sometimes require corrective surgery. If you’re looking for an alternative to carpal tunnel surgery, the staff at Madeira Chiropractic & Rehabilitation might be able to help come see us today.

Woman Rubbing Her Hand Because of Carpal Tunnel Syndrome

We Can Help You Find Some Exercises to Prevent or Treat Your Carpal Tunnel Syndrome.


How to Reduce the Risk of Carpal Tunnel Syndrome

There are several things you can do to reduce the risk and side effects of carpal tunnel syndrome. Usually, these involve minor lifestyle or habit changes. Here are three simple steps you can take today.

Keep Your Wrists Straight
Keeping your wrists straight prevents strain on the muscles and nerves. Bending your wrists for prolonged periods of time can result in serious pain a loss of strength in your hands.

Change Your Grip
Carrying coffee mugs or other objects with only your forefinger and your thumb puts a lot of strain on your wrists. Try carrying objects with your whole hand instead. It is also suggested that you change the way you’re holding an object after you’ve been holding it for more than 15 minutes

Slow Down
If you’re doing the same motion over and over again, slowing down your speed can reduce the strain your putting on your wrists and hands.

For more information about how to prevent or treat carpal tunnel syndrome, contact our office at (717) 263-8919. We can help lower your pain and keep you from needing surgery.

Things to Consider if You Get a Standing Desk

Standing Desk

Add a Standing Desk to Your Routine.











Standing desks have gained popularity in recent years. Some people insist that they’re superior to standard desk chairs, since sitting all day, every day can have negative physical results. However, if you’re getting a standing desk, there are some things to consider before you start using it.

To Go from Sitting for Long Periods to Standing for Long Periods is a Major Change

If you’re accustomed to sitting all day, you may feel better after doing some standing. However, your body may not be used to standing for so long and you may experience some other negative side effects. Adjust to the change slowly. Sit for a while, then stand for a while, and let your body get used to it.

Standing All Day Comes with Its Own Problems

Standing may be better in many ways. However, as anyone whose career involves standing for very long periods will tell you, standing all day long can hurt you, too. If you get a standing desk, it may be best not to rely on it entirely. Instead, stand as a break from sitting, and then sit as a break from standing. Create a nice balance for the sake of your body.

Remember Your Posture

While it’s been said that perfect posture all the time can cause back pain, it’s important to be aware of how your posture affects your body. The important thing is to stay comfortable. If you find that standing a certain way hurts, try sitting. If sitting a certain way hurts, shift, or take that time to stand. Find the posture at your desk that makes you feel better.

When your back and body give you trouble, come see Madeira Chiropractic & Rehabilitation. Call us for an appointment in Chambersburg , PA at (717) 263-8919.

Stretches That Help Relieve Tension In Shoulders

Shoulder Tension

Try These Stretches To Alleviate Shoulder Tension and Pain!

If you work all day sitting at a desk, you’ve certainly heard all of the warnings associated with poor posture and back pain. If you have noticed a persistent pain or tightness in your shoulders, you aren’t alone! This is very common in individuals who sit for prolonged periods of time. Today we will discuss a few stretches that can relieve tension in your back and shoulders, and hopefully provide you with some relief!

Chin Retractions

This move is great for those of us that look at computer screens for long periods of time. Simply look straight ahead with your chin extended, and then retract it by moving your head straight backwards without tilting. Do this ten times, or as many times as it feels right!

T, Y, & I Stretches

For this simple stretch, you have 3 different poses. Standing up straight, stretch your arms out completely at shoulder level to create a T shape, and then move slowly to a Y shape, and finally an I shape. As you bring your arms back down, repeat the shapes and continue as needed,

Arm Circles

While you’re standing, try this simple move as well. Just like it sounds, you’ll want to create a circle with your arm. Start by stretching one arm directly in front of you, and raise it up and back to start the circle. Repeat a few time, then switch direction, When you finish with one arm, don’t forget to do the other!

Hopefully these stretches can help you stay loose throughout your day! If you continue to experience shoulder tension, be sure to give our team a call at (717) 263-8919 for expert assistance!

7 Ways to Treat Shin Splints

Female Runner with Shin Splints

Shin Splints Are a Common Injury Among Runners.

If you’ve just started a running routine, or even if you’ve been running for a long time, you’re probably familiar with the pain associated with shin splints.  Shin splints a severe throbbing or pain that occurs in the front or side part of your lower legs. Generally they are caused by overusing the muscles in the leg without proper stretching. They can also be caused by a stress fracture in the bones, flat feet, or weakness in your hips or core muscles. Usually, they can be treated at home with a few simple steps, but sometimes they can require a chiropractor. Madeira Chiropractic & Rehabilitation offers services to treat shin splints or other athletic injuries.

How to Treat Shin Splints

Shin splints will often go away on their own after a few minutes. If they don’t, here are some things to try to make the pain subside.

Rest: If the muscles have been overworked, resting them will allow the swelling to stop.
Ice: Applying an ice pack to your shin for 20 or 30 minutes can also help with muscle swelling.
Painkillers: Aspirin or Ibuprofen will numb the pain and help with muscle swelling.
Orthotics:If you have bad arches or flat feet, putting support insoles in your shoes may help to prevent splints in the future.
Stretch: Doing a few range-of-motion or other stretching exercises before you run allows your muscles a chance to warm up and can prevent shin splints.
Support: If your  splints are very bad, you can use a neoprene sleeve to support and soothe the muscles in your legs.
Doctor: If your shin splints are caused by a stress fracture you may need to visit a doctor or chiropractor to help ease the pain and prevent further damage to your body.

If you’re dealing with shin splints or athletic injuries, contact our office at (717) 263-8919 to schedule an appointment. We are here to get you back on your feet.

The Reasons for Cracking Joints

Cracking Joints

Simple Stretches Before a Workout Can Avert Cracking or Clicking Joints.

Practically everyone experiences the phenomenon of cracking joints. In fact, for some people, it happens enough to cause concern. Different factors can lead to cracking joints in your hands, legs, neck, and back. Before you become too anxious about these sounds, consider the actual reasons behind the phenomenon. In the vast majority of cases, they present no cause for worry.

Tight Muscles

Some people may hear a clicking or other soft noise when they work out or engage in strenuous activity. This usually occurs because of tight muscles. Unless properly stretched, a muscle can rub against bone, cause friction, and emit these sounds.

Nitrogen Bubbles

The repetitive cracking of some people’s knuckle joints comes from the natural presence of nitrogen bubbles. Nitrogen accumulates in the open spaces between your finger joints, and gets released through the cracking noise. This activity is rarely a cause for concern.

Get Active

Regular movement provides the easiest strategy to rid your body of the cause of cracking joints. The longer you sit or lie down, the less lubricated your joints become. Natural movement stimulates the fluids in your body, keeps your joints loose and free, and counteracts the causes of joint discomfort or noise.

If cracking joints in your neck or back have become a true cause for worry, contact Madeira Chiropractic and Rehabilitation. We provide relief from joint pain in Chambersburg, PA, and stand ready to serve your needs. To schedule an appointment for rehabilitation or chiropractic services, just give us a call at __PHONE__.

Reasons Why You Might Have Neck Pain

Reasons Why You Might Have Neck Pain

There are a Number of Reasons Why You Might Have Neck Pain.

Neck pain is one of the most common things that can happen to our body. While it is a common occurrence, it still hurts. If you asked most individuals, they would want to know the source of their neck pain so they could prevent it from happening. Below are reasons why you might have neck pain.

You Have Bad Posture

One of the common reasons you might have neck pain is because of how you are standing or sitting. Bad posture can create neck pain, that could be avoided by sitting up a little straighter in your chair or when you are standing around.

You Slept Wrong

If you wake up with a pain in your neck, there is a good chance you slept in a weird/bad position for your neck. Sleeping on your back could help, as positions, where you sleep on your stomach or side, can turn your neck in an awkward position.

Your Bag is Too Heavy

When you carry a bag that is too heavy, it can put a lot of strain on your neck. If you must carry a bag, choose bags that have wider straps and switch from shoulder to shoulder so weight is evenly distributed throughout the day.

You Worked Out Too Hard

Working out is great, but it’s important to take it easy and not push yourself too hard. If you don’t work out all the time or you are straining during workouts, it can have a negative effect on your neck.

If you need neck pain relief in Chambersburg, PA, call Maderia Chiropractic today at (717) 263-8919.

How To Relieve Lower Back Pain With Exercise

lower back pain exercises

Lower back pain can be incredibly frustrating, but there are ways to address it!

Are you experiencing recurring lower back pain? This can sometimes be caused by additional stresses placed on your pelvis and lower back, or lumbar spine. Did you know that weak muscles can attribute for some of those additional stresses? However, this can also be caused by faulty lumbar facet joints, so it is important to see your chiropractor before engaging in any exercises! Once you get the all clear from your specialists, give these stretching and strengthening exercises a try. Your stretching exercises can be completed daily, but keep you strengthening exercises down to a few days a week, so that your muscles have time to rest. These exercises are designed to target your abdominal muscles and your gluteal muscles, all of which provide essential support to your spine!


This exercise is similar to a traditional crunch, but with a few key changes. Lie on your back and bend your knees, with your feet on the floor, shoulder width apart. Keeping a neutral spine, bring your navel towards your knees, and reach your arms over your head. Return to the floor slowly, and raise your head and shoulders about an inch off of the floor, and hold that position for 3 seconds.Continue for as long as you can, but if you can no longer keep your spine in a neutral position, be sure to stop. Good form is more important than more reps.


This move will require the use of a couch or bench, though the firmest surface will work best. Again, while maintaining a neutral spine, lie on your stomach this time, while leaving your hips and legs off of the bench. Utilizing your gluteal muscles, slowly extend your right leg up towards the ceiling and hold for 5 seconds. Slowly lower that leg back down, and repeat with your left leg. It is smart to do between 5 and 15 repetitions per leg, depending on your current strength levels. Again, the most important part is to maintain a neutral spine.

To schedule an appointment with a professional chiropractor, and to learn more about effective ways to treat lower back pain, give our experts a call at [nw_data field=phone]!

Sleep Techniques for a Healthy Spine

chiropractic myths

Spine health is a critical part of daily activity. Our spine is constantly relied upon throughout the day, whether we are an office worker or a professional athlete. Good posture is one element of spine health that people can utilize during their daily tasks. However, perhaps the most important component of spine health, is sleep techniques. Since most people sleep for 5 to 8 hours per night, your sleeping posture can have a major effect on your spine. If you are suffering from back pain and would like to schedule an appointment with Madeira Chiropractic, call now at (717) 263-8919 Here are some sleep techniques for a healthy spine: 

Back Sleep

If you are someone that prefers to sleep on your back, you may not realize that this posture puts quite a bit of pressure on your spine. One way to combat that pressure is by placing a pillow under your knees. The pillow creates a layer of protection, cutting the pressure on your spine in half.

Front Sleep

Try placing a pillow under your abdomen and sleeping on your stomach. Remove the pillow under your head if pain persists. Return to your preferred sleep style if serious pain continues.

Side Sleep

Side sleep puts less pressure on your back which makes it a good option for people with back injuries. Still, placing a pillow between your knees can ease any residual back pain. Switch back to your preferred posture if this sleep style starts to generate severe back pain.

Mattress Selections

One of the best ways to get a good night sleep with back problems is to buy a customized mattress. Firm mattresses are best for your back but the key is comfort. Patients that have a comfortable mattress which doesn’t cause any discomfort can enjoy a quality night’s sleep.

Three Surprising Benefits of Chiropractic Treatment

chiropractic treatment

Chiropractic treatment can bring about improvements in overall energy.

Most people assume that chiropractic treatment only benefits neck and back pain. In reality, chiropractic adjustments can create advantages across a spectrum of physical and mental areas. If you’ve never had a treatment, schedule chiropractic adjustment today with Madeira Chiropractic and Rehab.

Improved Digestion

The thoracic spine contains the nerves that control your stomach functions. If these nerves become irritated, it can negatively impact acid production in the stomach. The result? Acid reflux, heartburn, or gas bloating. Chiropractic adjustment can remove the stimuli that negatively impact these nerves, and thus improve the digestive process.

Lower Blood Pressure

The spinal nerves located in your upper neck help control the flow of blood throughout your body. Any obstruction in this area can cause hypertension. A specific type of chiropractic adjustment, the atlas adjustment, can stimulate these nerves and improve circulation.

Increased Energy

When the nerves that run down your back become impeded or blocked, your back muscles can contract and begin to spasm. Almost like a water hose that gets bent in half, your energy flow throughout your body can get blocked. A chiropractic adjustment can realign the vertebrae that contain these nerves, which allow your back muscles to relax. Many chiropractic patients report an overall increase in energy from this treatment, which manifests throughout their everyday life.

If you’ve yet to experience the benefits of a chiropractic treatment, then make today the day. Call Madeira Chiropractic and Rehab at (717) 263-8919 to schedule an appointment. At Madeira, we care about your health, and strive always to bring the benefits of chiropractic care to a wider audience.

Top Four Myths About Chiropractors

chiropractic myths

The truth about chiropractors can set you free from persistent pain.

Chiropractors have gotten a bad rap from a lot of commonly held wisdom. More than any other medical profession, chiropractic care has been the victim of misinformation. Unfortunately,this misinformation leads many people to avoid chiropractors to the detriment of their health and comfort. To help set the record straight, we’ve gathered four of the most insidious chiropractic myths.

Myth 1: Chiropractic Adjustments Hurt

Chiropractors have the benefit of years of training to make specific adjustments to the body. Chiropractic medicine should never hurt. Many patients experience an acute feeling of relief, rather than pain.

Myth 2: You’ll Go for the Rest of Your Life

While many people receive benefits from regular visits, others visit their chiropractor only once or twice a year. Still others only go for a single session or two, and experience complete relief. At the end of the day, it remains the patient’s choice to continue or stop treatment.

Myth 3: Chiropractic Medicine is Only for Back Pain

Chiropractic doctors work to improve the function of the joints. These joints include the ankles, hands, feet, neck, and knees, in addition to the back. Chiropractors also work to relieve headaches, neck pain, sports-related injuries, and any number of other issues.

Myth 4: Insurance Won’t Cover It

Many types of insurance, including Medicare, will cover chiropractic medicine. The reason for this? Insurance companies recognize the long-term benefits of preventative care, and see chiropractic medicine as such.

Don’t let chiropractic myths keep you from the pursuit of care. If you’ve had an accident, injury, or persistent pain for whatever reason, contact Madeira Chiropractic and Rehabilitation at (717) 263-8919.