🍂 Fall Fitness Focus

As the leaves fall and pumpkin spice invades every corner of life (including your dog’s shampoo—seriously, why?), it’s the perfect time to check in with your spine and overall health. Between yard work marathons, cozy-but-not-so-ergonomic couches, and new workout routines to prep for winter hibernation, your body might be feeling a little… off.

Let’s change that.

We’re diving into three fresh, practical, and not-so-obvious ways to keep your spine in tip-top shape this fall. We see firsthand how these overlooked adjustments can make a big difference.

So grab a warm drink, settle in, and let’s align your spine (and your fall health goals) from the inside out.

Tip #1: Rethink Your Feet to Support Your Spine

When it comes to spinal health, everyone loves to talk about posture—and yes, it matters. But what hardly anyone mentions is that your feet are your spine’s foundation. If your arches are falling, your ankles are rolling, or your shoes have more mileage than your car, your spine is doing extra work to compensate.

Try this:

• Roll a lacrosse ball under your foot for 2–3 minutes a day.

• Rotate your shoes—just like your tires!—to avoid uneven wear.

Zone Technique insight: Zone 1 (the glandular system) governs posture and muscle balance. If your nervous system is misfiring here, it could be throwing off your gait and creating chronic compensation patterns. Regular adjustments realign not just your spine, but your whole foundation.

Tip #2: Use Breath Work to Release Spinal Tension

Yes, breathing is automatic. No, we’re not going to suggest you sit and "just breathe" like every wellness meme on Instagram. But have you tried diaphragmatic breath work to release spinal tension?

Deep belly breathing not only calms your nervous system but also stimulates spinal fluid flow and loosens tight fascia around your thoracic and lumbar spine. Bonus: it’s free and requires zero yoga pants.

How to do it:

• Lay on your back with knees bent.

• Place one hand on your chest and one on your stomach.

• Inhale through your nose for 4 seconds, focusing on expanding the belly.

• Exhale through your mouth for 6 seconds.

• Repeat for 5 minutes, especially after long periods of sitting.

Your spine will thank you—and you’ll feel less like a pretzel when you stand up from that couch binge-watching session.

Tip #3: Switch Up Your Sleeping Surface (No, Not the Mattress)

Mattresses get all the attention, but let’s talk pillows—the unsung heroes (or villains) of spinal health. The wrong pillow can torque your neck, pull on your shoulders, and mess with your upper spine alignment.

Pillow hacks:

• Side sleeper? Use a body pillow to support the top leg and prevent hip torque.

• Back sleeper? A small neck roll under your cervical spine (not your head!) helps maintain the natural curve.

• Tummy sleeper? Stop. Just stop. You’re rotating your spine for 6–8 hours—your chiropractor is crying.

Remember: Zone 5 controls the muscular system. If you’re waking up stiff or sore, a Zone 5 imbalance could be amplifying the issue. Getting adjusted and supporting your sleep posture is a winning combo.

A Fond Farewell to Dr. Kayla

We want to take a moment to share some bittersweet news with you. After two wonderful years of serving our patients, Dr. Kayla is stepping away from our practice. She has made the heartfelt decision to devote this next chapter of her life to being a full-time wife and mom.

While we will deeply miss her expertise, especially her dedication to caring for growing families and expectant mothers, we couldn’t be happier for her as she embraces this new season. Dr. Kayla has been a blessing to our office and to so many of you, and we are incredibly grateful for the care, compassion, and professionalism she has shared with our community.

Please join us in thanking Dr. Kayla for her time with us and wishing her joy, rest, and fulfillment as she focuses on her beautiful family. She will always be part of our chiropractic family here.

Ditch the OTC, Go Natural

If you’re reaching for over-the-counter meds more often than your keys, your body might be asking for something better. Natural supplements offer powerful support without the side effects that often come with synthetic medications—and they actually help your body heal rather than just covering up the symptoms.

Here are a few of our fall favorites (available in-office!):

• B Complex w/ Vitamin C Time Release by DC Labs – This combo is a powerhouse for energy, stress resilience, and immune support. The time-release formula ensures your body gets steady nourishment throughout the day, keeping you fueled and focused—especially helpful as the days get shorter and the to-do lists get longer.

• Strawberry Blast Calcium Soft Chews by Bariatric Fusion – Delicious and functional, these chews are packed with highly absorbable calcium for strong bones and muscle function. Great for anyone avoiding pills or looking to upgrade their calcium routine—kids love them too!

• DC Labs Phytofed – Our go-to for natural respiratory support, especially when seasonal allergies or fall colds hit. This plant-based formula helps open airways and calm inflammation without causing drowsiness or dry mouth.

Natural remedies work with your body, not against it—just like your chiropractic care plan. And when you combine smart supplementation with consistent adjustments, you're setting the stage for long-term wellness, not just short-term relief.

Fall Into Alignment: Your Spine Deserves It

This fall, don’t wait for the aches to become injuries. Whether you’re raking leaves, chasing kids, growing a baby, or just trying to stay healthy before holiday madness sets in, your spine and nervous system are central to how you feel—and how well you move through life.

Let’s work together to keep you aligned, energized, and functioning at your best.

🍂 Friendly Reminder – Wichita Hours 🍂
We’re in Wichita every Monday from 8:45–10:00 AM. If that time works best for you, don’t forget to schedule your spot—these appointments go quickly!

Call today to schedule your fall wellness adjustment or chat with us about the best supplements for your goals.

📞: 316-686-2020
📍: Or stop by—we love visitors more than pumpkin spice loves October.

Your health is a journey. Let us help guide the way—one adjustment at a time.

In health,

Dr Pomeroy, Maddy, Emma, & Jo