Fletcher-pointer-logoSchedule Online    Make a PaymentTelephone-logo402-261-5766

Plantar Fasciitis

Plantar fasciitis causes a tremendous amount of pain at the heel of the foot. This area of the foot is the plantar fascia, which is a thick ligament that connects the front of your foot and the heel. It is the built-in shock absorber for your foot, and it helps support your arch while you walk. As you go throughout your day, the heels of your feet support you, and the pain of plantar fasciitis can create a struggle to get through everyday activities. 

What Is Plantar Fasciitis?

Plantar fasciitis is a prevalent foot complaint. Because this area of your foot sees a lot of activity from day to day use, the ligaments can become damaged, causing plantar fascia becomes inflamed, which leads to pain and stiffness. If you suffer from this condition, you probably notice the pain is worse when you stand up after a period of resting or sleeping. If you stay on your feet, the pain is less. The pain could be on the heel, the ball of the foot, or even at the arch. In some cases, there is also swelling. Heel spurs may also be present.  

What Is The Cause of Plantar Fasciitis?

The cause of plantar fasciitis is varied. Many times, it is due to athletic overuse and from high-impact exercises and activities. Sometimes it is because of not wearing the correct footwear. Some people also have flat feet or a high arch that impacts how they walk, which causes inflammation. For others, plantar fasciitis is due to normal aging, or even obesity. 

Conservative Treatments of Plantar Fasciitis

Usually, conservative measures can help with this painful condition. Rest and ice often help to calm the inflammation. Once the swelling is gone, rehabilitation works to help address the strength and flexibility of the lower leg and your foot, which helps keep the condition from returning. Usually soft tissue muscle work like instrument assisted soft tissue motion or massage can be done while you are doing exercises/stretches.

There are a few at-home stretches that can be performed with an ice bottle or golf ball. A chiropractor can help you determine if your feet have an issue that orthotics may be useful. A custom orthotic can be beneficial because they can be individualized based on the patient. An example would be an orthotic insert with a depression hole in the heel end for correction of a heel spur while supporting the foot to help prevent the pronation of the foot.   

Another popular treatment option is the use of a splint at night. This splint keeps the plantar fascia stretched while you sleep, so there is less pain in the morning. You might also consider a foot brace that offers compression during the day to manage pain. A chiropractor can help by adjusting the lower back to restores motion and reduces the irritation to surrounding nerves to help with the condition and helps to stabilize the stress of the ligament. Also, a chiropractor can help you with your overall gait. When your body is adjusted and inline, you are not likely to place any unnecessary stress on your feet. Chiropractors can adjust your feet and other extremities to help you move better.  

Other Treatments for Plantar Fasciitis

If conservative treatments are unsuccessful in treating your plantar fasciitis, there are other options. Platelet Rich Plasma (PRP), or steroid injections, can be considered. The PRP treatment uses the plasma and platelets to help the body heal itself. The PRP is obtained from the patient and injected into the plantar fascia. Sometimes patients lack blood flow in the inflamed ligament, and blood flow is necessary for healing. This lack of blood flow is why over-the-counter pain relievers do not seem to help all patients with plantar fasciitis. The injections increase blood flow to the area and aid natural healing. Those who suffer from the pain of plantar fasciitis also consider minimally invasive procedures such as Percutaneous Tenotomy. This procedure stimulates a healing response in the heel, and recovery is six to eight weeks. There is usually no need for physical therapy after this procedure, and there is only one small incision.  

Usually, patients and doctors prefer to start with conservative approaches for plantar fasciitis before facing more aggressive options. In the past, the treatment was a traditional open surgery that meant months of recovery. Currently, there are several options to help you cope with plantar fasciitis – and starting with your chiropractor is always a smart choice! If foot pain is something that you’re dealing with, please know that the doctors here at Fletcher Chiropractic in Lincoln, Nebraska are here to help!

Chiropractic Is About More Than “Just” The Spine

When people think about chiropractic care, they often think about the treatment of back pain. Spine care is essential because it impacts a person’s overall wellness and health. However, chiropractic care extends beyond the spine and includes the overall health wellbeing of the body as a whole.

Adjustments For Posture Improvement 

Good posture has many health benefits, including protecting the spine from injury or pain. Appropriate posture helps maintain alignment with the body’s bones and joints. This reduces stress on ligaments and helps prevent strain and injury. 

Part of learning to maintain posture is being aware of it. There are exercises and relaxation techniques that work to improve the strength of the muscles that support posture. Chiropractic care also helps by correcting posture through adjustments. Your chiropractor will observe posture, assess the alignment, and test mobility and range of motion. 

Chiropractic Care for Foot Pain

Feet are complex and include many bones, tendons, ligaments, joints, and muscles. Wear and tear and injuries can lead to difficulties with mobility and living life to the fullest. A chiropractor helps those suffering from foot pain by identifying the nature of the problem and evaluating contributing factors. The feet serve as a foundation to the rest of the body, and a chiropractor can alleviate pain with manipulation.

Help With Knee Pain

Knee pain makes getting through a day difficult because the knees are essential in virtually all movements. Chiropractic care can help address the reasons why your knees are hurting, and your chiropractor will work to reduce swelling and inflammation and to manipulate soft tissue to help with the range of motion. Lastly, a chiropractor will see if there is an issue elsewhere in the body that is causing knee pain. For instance, alignment issues in the back or even the hips could contribute to extra strain on the knees. 

Caring For The Hips

Hips bear weight and help people walk, run, and sit, so hip pain can be debilitating. Hip pain might be located at the sides, front, or even the back near the upper buttocks. Often, the pain has several origins, such as overuse or strain, arthritis, inflammation of the joints, pinched nerves, or trauma. Also, hip pain may manifest from a problem elsewhere in the body. For example, improper shoes might impact posture. Poor posture, in turn, can cause hip pain. A chiropractor can help by finding the root of the problem.

Eliminating Pesky Headaches

Headaches make it tough to get through a day, but sufferers can find relief with chiropractic care. A chiropractor can help by determining the source of the problem contributing to the headache. From there, manual and soft tissue therapy can decrease the intensity and frequency of headaches. Also, a chiropractor might recommend acupuncture or rehabilitation for those who suffer from chronic headaches. 

Improving Digestive Health

The spine is an essential part of the central nervous system, and if the spine is out of adjustment, it has a domino effect on other functions of the body. A slow digestive system is an indicator of an unhealthy spine. Diet and nutrition contribute to digestive health, and a healthy spine helps to reduce inflammation of the body that contributes to digestive issues. 

Managing Pain For Chronic Conditions

Chiropractic techniques are beneficial for those who live in pain due to chronic conditions. Manipulation of the extremities and spine promotes the body to heal itself. Chiropractors will also assist patients with long-term pain management by making recommendations for lifestyle changes. Exercising to eliminate stress, improving posture, increasing the range of motion, and dietary changes contribute to the effectiveness of long-term chiropractic care to manage pain. 

Fletcher Chiropractic is your “one-stop-shop” for addressing all of the issues mentioned above – and so much more! Give us a call today to schedule your appointment.

Protein: a needed nutrient

What is protein?

Eggs in an egg carton

Protein is an essential nutrient for the human body in order for the body to be able to build up and repair tissues. It is an important portion to your meal plan or dietary plan. Protein helps produce enzymes, hormones, and other bodily chemicals as it is a building block called amino acids.

What foods contain protein?

Protein can be found in a variety of foods. This includes such foods as eggs, almonds/nuts, chicken, Greek yogurt, cottage cheese, and many others. The amount of protein in these foods are measured in grams. One egg and 1 serving of protein filled nuts contain around 6 grams of protein each. Chicken contains the most protein out of the food items given. One chicken breast without the skin contains roughly 53 grams of protein. Greek yogurt in one 6-ounce container contains around 17 grams of protein and one cup of cottage cheese contains around 28 grams of protein.

What are the benefits of protein?

Eating and consuming protein has many benefits. The consumption of protein helps in development of muscle mass and strength. When you are physically active, getting enough protein is very important to help maintain muscle mass and as well as increase both muscle mass and strength. Having a high protein intake can also help prevent muscle loss when trying to lose weight.

Want a healthy recipe?

According to a BulkBites article, a spinach and cheese stuffed chicken breast contains around 40 grams of protein, 11 grams of carbohydrates, 11 grams of fat, and 293 kilocalories. This is a very easy recipe to complete. Give it a try and let us know how you like it!


3.5 oz fillet chicken breast, low fat; 1.1 oz of raw spinach; 1 oz of cheese (Colby or Cheddar) low fat; 1 ounce of raw onion; 1 tsp of garlic powder; 1 tsp of dried oregano; 1 fl oz of lemon juice; Dash of salt; tsp of black pepper; tsp of olive, cooking, or salad oil

Listed Steps
  1. Preheat the oven to 375-degree Fahrenheit.
  2. Make a lengthwise slit in the center of the chicken breast to create a pocket for the stuffing.
  3. Heat the oil in a nonstick pan and sauté onions until translucent. Add chopped spinach, salt and pepper.
  4. Cook until spinach is wilted, add cheese, cook for 1-2 minutes and turn off the heat.
  5. Season the chicken breast with salt, pepper, garlic powder and oregano. Stuff the spinach mixture inside the chicken pocket and close the flap tightly.
  6. Spray nonstick oil to a baking pan and place the stuffed chicken breast in the baking pan.
  7. Bake for 30 to 40 minutes until golden brown.
  8. Remove from the oven, sprinkle lemon juice and serve.

Article: https://www.bulkbites.com/bodybuildingrecipes/lunch-spinach-cheese-stuffed-chicken-breast-1094

Exercises to do at Home

Illustration of a spine emanating painful energy bolts

Exercises to do at home

While working from home and staying indoors due to the current pandemic of the COVID-19, exercise is still very important to a healthy life. There are many exercises that can be done at home to keep you healthy and in shape. Some exercises that are safe and easy to indoors include the following: pushups, squats, planks, crunches, lunges, rows, and walking.

Upper Body

Upper body strength can be built easily with these body weight exercises that require no extra weight equipment.

Pushups are a simple exercise that targets the pectoral muscles. To do this exercise, place your hands shoulder width apart on the floor with your feet straight behind you. While keeping your elbows at your side, slowly let yourself move towards the floor and push yourself back up quickly but controlled to the same position you started in.

A picture containing indoor, person, room, young

Description automatically generated

A row is also a simple exercise that can be done at home. To complete this exercise, you can take any home item such as a soup can and place in your hands. Standing straight up, stick arms straight out ahead of you and make a pulling motion towards your chest while pinching shoulder blades together. This can be done by using a towel or a band.

A person standing in a room

Description automatically generated

Lower Body

Lower body exercises such as squats and lunges are easy body weight exercises that can be completed in your bedroom, before you go to bed, or in the living room while watching television.

To complete a lunge, start by standing upright with your feet shoulder width apart. Place both your hands on your hips and begin the lunge by keeping chest upright and stepping forward by lowering your body towards the floor. Try to prevent your front knee from bowing inwards or going past your toes when performing the lunge.

A picture containing floor, indoor, person, young

Description automatically generated

Squats are very easy to complete at home. Squats can be completed by starting in an upright position with feet shoulder width apart. To begin the movement, bend at knees and hips and lower yourself towards the ground. Your knees should be close to a ninety-degree angle. Then straighten your legs until you are back to your starting position.

A person in a blue room

Description automatically generated


There are many different core exercises that you can do at home.

Planks are a great exercise for performing at home. To complete a plank, begin by lying down with your forearms pressed against the floor. Engage your core muscles-front and back and raise your body off the floor while keeping your hips in-line with your shoulders all the way to your ankles, You can also perform them on your knees but don’t forget side planks too. 

A picture containing indoor, small, child, young

Description automatically generated

Another core workout to do at home are crunches. To do a crunch, place hands near you head with your feet flat on the floor. Keeping your head straight, lead with your chest and slowly bend your upper body towards your feet. Keep your lower back attached to the floor. and stop when your shoulders start to leave the floor.   Hint: make sure to not lead with your head. 

A picture containing indoor, laying, bed, lying

Description automatically generated

Endurance exercise

Endurance exercises are important for your health. Walking, running, or jogging around your neighborhood can be a great benefit for your health during this time of the pandemic. Walking is a great exercise as it leaves you with a healthy mindset as well as being a great low force exercise. Just make sure to wear good supportive shoes and try to enjoy the walk.

These are some exercises to help you stay active and healthy while we are staying home right now. Just remember to do them slowly, starting with technique and try to have fun.    If you have any questions about exercises or experience any pain while doing these exercises, contact us today at Fletcher Chiropractic. 

How Chiropractic Can Help Shoulder Pain

Until pain takes over, the shoulders may not receive much attention. When shoulder pain sets in, though, it compromises the ability to perform even simple tasks, which is a sign that you need help. The quicker you find out how chiropractic care can help with shoulder pain, the faster you can get back to living your life pain-free.

Shoulder pain is a common concern for many patients. Chiropractors work to adjust the spine to help the nerves going into the shoulder and adjust the other joints that relate to the shoulder. Instead of you taking pain relievers to mask the condition, a chiropractor treats the reason you are in pain.

Signs Chiropractic Care Is Needed

If your shoulder pain persists beyond a couple of days or the pain is reoccurring, it is time to discover how chiropractic care can help. Frequently, shoulder pain gets in the way of performing ordinary tasks, such as brushing hair or even reaching upward. If you can’t raise your arms without pain or carry objects, a chiropractor can help.

Causes for Shoulder Pain

Sometimes an injury causes shoulder pain. Other times, the pain and loss of range of motion are due to a chronic condition. Chiropractors work to discover the underlying issues causing your pain. Common problems include:

  • Arthritis: Arthritis is a chronic condition. This swelling of the joints causes tenderness, pain, and stiffness. Arthritis often worsens as we get older. With arthritis, the cartilage between the joints breaks down.
  • Tendonitis: The tendon that connects muscle to bone can become inflamed. This inflammation is often due to the tendon being overused or misused and is considered an injury.
  • Bursitis: Bursitis is considered a chronic condition. Within the shoulders are sacs filled with fluid that cushion the joints. These sacs can become inflamed and cause swelling.
  • Impingement: Impingement is a common shoulder problem for older adults who are active. This condition is related to bursitis and tendonitis. 
  • Frozen Shoulder Syndrome (Adhesive Capsulitis): Frozen shoulder is a disorder that causes stiffness, pain, and loss of motion in the shoulder. Sometimes this happens when a shoulder has to be immobilized following an injury.

Treatment of Shoulder Pain

During your consultation, your chiropractor will help you discover the underlying reason for your shoulder pain. At that point, we’ll work with you to help create a treatment plan that is customized to your needs.

  • Adjustments: A chiropractor will manipulate and adjust the shoulder to reduce pain and inflammation. This adjustment may include the neck and back, as they relate to the shoulder pain. This adjustment restores motion into the joint, which can alleviate pressure on a nerve.
  • Massage: Massage loosens shoulder muscles, and this will help alleviate shoulder stiffness.
  • Acupuncture: Acupuncture works well to relieve inflammation and pain, as well as improve the range of motion. 
  • Diet: An anti-inflammatory diet can help relieve shoulder pain, as well. Some foods aggravate inflammation leading to shoulder pain. On the other hand, some foods work to suppress inflammation. 
  • Exercise: Specific exercises and stretches work to decrease pain in the joints. These exercises release tension in the muscles, build flexibility and increase the range of motion. 

Find Relief for Your Shoulder Pain

Shoulder pain, either from an injury or a chronic condition, doesn’t have to keep you from living the life you want or from performing ordinary tasks. Call Fletcher Chiropractic, located in Lincoln, Nebraska, to discover how we can set you on a path to living free from shoulder pain. We offer multiple treatment options, including adjustments, acupuncture, and nutritional counseling to alleviate inflammation.

How Chiropractic Care Can Help Neck Pain

Approximately 80% of people experience neck pain during their lifetime, according to Harvard Health. If you are experiencing neck pain, you are likely looking for the best source of relief. Many people turn to chiropractic to resolve their neck pain and experience positive results. 

Knowing when to consult a chiropractor is key to taking proper care of your neck and spine. Many people find great relief with chiropractic and experience positive results from the adjustments. However, chiropractic is not always the right option for every injury. Sometimes, medical attention is necessary, and at other times, chiropractic may only be one part of your solution. If you are experiencing neck pain and are wondering whether chiropractic can help, read on.

How Chiropractic Addresses Neck Pain

Chiropractic is a word derived from two Greek terms: cheir and praxis, meaning hand and action respectively. Chiropractors address neck and other body pain by primarily using their hands. Chiropractors seek to address muscular, joint, and nerve pain by manipulating the joints and spine. 

A chiropractic adjustment is a procedure in which chiropractors use their hands to apply a controlled force to a spinal joint. The goal is to improve spinal movement and improve overall function. 

Chiropractic neck adjustments are known as cervical manipulation. These adjustments are meant to restore motion of the joints between the neck’s cervical vertebrae. Relieving this pressure can help pain caused by muscle spasms or pinched nerves.  

Is it Time to See a Chiropractor for Neck Pain?

Knowing when to consult a chiropractor or another specialist is key to getting the proper treatment. The doctors here at Fletcher Chiropractic each have extensive medical backgrounds and, if you come in for a treatment and they feel another specialty can assist with care, then that’s the route they’ll take. This means that if you’ve decided to turn to chiropractic care to treat your neck pain, you can rest assured that our doctors will be able to explain their abilities clearly and help you navigate the best course of treatment for you. 

Neck pain can be caused by a plethora of conditions that can be more or less serious and an examination and imaging studies can help your doctor get to the root of what’s causing you pain.

Chronic conditions like fibromyalgia or arthritis can also cause neck pain. Fortunately, chiropractors have lots of tools and training to help patients with these types of ailments!

If you suffer from neck pain and are not sure where to start, call Fletcher Chiropractic today and schedule an appointment to see one of our doctors!

A Solution to Your Lower Back Pain

A Solution to your Lower Back pain

Back pain can impact all aspects of your life, making even simple every day tasks, such as sitting at work, driving, or cooking, seem incredibly daunting. One way to manage back pain is by taking medication, but medication doesn’t treat the underlying cause of the pain.…instead it simply masks the symptoms. If you have not considered it before, chiropractic adjustments may be a great option for to help ease your lower back pain. With a few simple adjustments it’s quite possible that your back pain will begin to ease up. And, with regular treatment, your back pain could very well become a thing of the past. 

How Do Chiropractic Adjustments Help with Back Pain?

Chiropractic adjustments are not just about aligning the bones in your body. While that is often the effect they give, an adjustment also releases the pressure on the nerve pathways of the body. Turning to a chiropractor helps with the entire central nervous system, allowing the chiropractor to help facilitate an aching or injured body to heal itself. Aside from the manipulation of your body, treatment can also include nutritional counseling, physical therapy, massage, and even exercise. 

When your lower back hurts, it could be due to muscles, ligaments, or bones not sitting where they should. This puts pressure on bundles of nerves and causes pain to radiate out from your lower back and into other areas of your body. By manipulating those parts of your body back into their proper places, you experience relief. The pain may be less or, in the best-case scenario, your pain may be gone completely.

Low Back Pain Relief Options

There are different treatments that you can opt for when you struggle with lower back pain. The most common place to start is with spinal manipulation. This is where the parts of your back are gently adjusted until they’ve moved back to their proper alignment, and is a great option for many people.

Physical therapy, often facilitated by a chiropractor, is another great choice for low back pain relief. This is where the back muscles are slowly stretched out and strengthened – along with your core muscles – to help improve posture and decrease pain. 

If you have had back pain in the past and know that you are likely going to have it again, you may opt to come in and see a chiropractor. You can prevent future low back pain by staying active, stretching regularly, having great posture, and getting regular alignments. 

Bonus Advantages You Get from Seeing a Chiropractor

On top of chiropractors being able to help you reduce or eliminate pain, there is a multitude of other benefits that their care provides. Some of the most important include: 

  • Reducing pain throughout the body.
  • Helping strengthen your immune system.
  • Allowing your entire body to recover faster from injury and illness.
  • Helping you think with more clarity.
  • Keeping you energized.
  • Helping stave off depression and anxiety.
  • Improving your athletic performance, flexibility, and mobility. 

If you have been dealing with low back pain, know that the relief you need could simply be a phone call away, where someone with healing hands can help you feel better! The doctors at Fletcher Chiropractic, located in Lincoln, Nebraska, are well versed in treating a variety of conditions (including nutritional and supplement counseling) and would be happy to treat you. Give us a call today to schedule your appointment!

How to Support Your Wellness With Nutrition

What You Eat Becomes the Fuel Your Body Uses

Your health is dependent on all of the systems of your body working properly and, when your body feels off, it can affect every aspect of your life. One area that many people struggle with is meeting their nutritional needs which, often times, goes beyond eating a well-balanced diet – it is more about making sure all systems of your body have the right fuel to respond appropriately to issues so that you can stay healthy. 

The old analogy of looking at your body as a vehicle is, honestly, pretty accurate. After all, what you put into your body is what becomes your fuel – so, if you put junk in, you can expect to get junk out. Sticking with that analogy, think about this: we know that cars without proper maintenance tend to break down more often and die quicker than cars with regular maintenance…do you think it’s any different with your body? If you’re not giving your body the proper food it needs to both survive and thrive, then it probably won’t operate as well as if you were routinely filling your body with nutritious food options that span the line of nutrients. 

What Do Nutrients Do to Help You Feel Healthy? 

Each meal you eat puts nutrients into your body. If you are eating a well-balanced diet, then you can naturally get most, if not all, of your daily nutrients through your food. However, those who eat “whatever they can find” are likely missing out on nutrients that their body needs. And, when your body misses out on key nutrients, it cannot perform properly and may not be able to keep up with the demands you’re placing on it. For example, if you are exposed to a virus, and you have solid nutrients for your body to use in fighting it off, the hope is that you’ll be able to escape the exposure relatively unscathed. But, if your body is missing key nutrients, fighting off that illness can put a much greater toll on your body.

What Nutrient Does Your Body Need?

Your body needs a wide range of nutrients to stay fully functional; here are some of the most important nutrients we need and what they do to keep us healthy:

  • Protein – We need protein to help every cell in our body stay healthy and grow. Even the antibodies that our body creates to stay healthy come from protein. 
  • Healthy Fats – While fat often gets dumped into a bad category, healthy fats are important. They allow for better brain function and also provide anti-inflammatory properties to our body. 
  • Carbohydrates – We need carbs to help our body stay energized. Carbs also help protect the body from disease, allowing us to stay healthier when we eat the right kinds of carbs
  • Vitamins – Every single body on earth needs vitamins, and the human body requires 13 different vitamins to function properly. When the body is missing what it needs from these vitamins, your health could suffer as a result. 
  • Minerals – Just like your body needs vitamins, it also needs minerals from the foods you eat. This includes minerals like calcium for healthy teeth and bones, iron for healthy blood, and zinc for a healthy immune system. 

If you aren’t sure if your nutritional needs are being met – or if you’re wondering what more you can do to help keep your body healthy – we can help! The doctors here at Fletcher Chiropractic in Lincoln, Nebraska are well versed in proper nutrition and supplementation, and would be more than happy to review your current nutritional intake so you can figure out if you need to boost your diet. Remember – your body needs the right combination of nutrients to function at its best and stay healthy over the long-term. Let us help you create a nutritional plan to help your body stay strong, healthy, and active for a long time to come. Contact us and schedule your nutritional consultation today!

Firm or Soft Mattress: Does It Matter?

Mattresses come in many different sizes and shapes to suit a variety of needs. You can choose from soft, medium, and firm mattresses, as well as a range of widths and thicknesses. Finding the right type of mattress can help you get a good night’s rest and improve your overall health.

Many times, the mattress you will prefer depends on your sleep position. For example, if you sleep on your stomach, you might prefer a firmer mattress. However, if you sleep on your back or your side, you might prefer a medium or softer mattress. Your body will adapt itself to counter misalignment during sleep. However, the wrong mattress will cause the body to have to adapt itself too much, which can result in pain.

Healthy Sleep

During sleep, the goal should be to keep the spine in a neutral position. This means that the neck, back, and hips should all be in alignment with each other. This will put less pressure on the joints while allowing the lungs to better take in oxygen. This can also improve your circulation and reduce the amount of back pain you may experience.

Poor alignment has the opposite effect. When your neck, back, and hips are not properly aligned, your body will not relax. This can prevent you from getting proper rest at night. It can also cause you to feel stiff, sore, or in pain in the morning when you wake up. To avoid this, you should choose a mattress that is not too soft and not too firm.

Benefits of a Firm Mattress

One of the benefits of a firm mattress is that it offers your bones better support during the night. This can help your body better relax during the night when you rest. If your mattress is firmer, then your bones must work to support your body, instead of your muscles. This will allow your muscles to truly relax and rest during the night. This can also improve circulation in your body, which can promote healing.

Another benefit of a firm mattress is that it can support your lower back. With a softer mattress, your lower back can collapse into the mattress. This lack of support will leave you feeling sore in the morning.

However, if you have back pain, you may want to avoid a firm mattress, as it can increase the pain you are feeling. It can also feel uncomfortable if you had a soft mattress.

Benefits of a Soft Mattress

A firm mattress can support you during the night. However, a soft mattress can provide cushioning to keep you comfortable during the night. Softer mattresses usually work well for people who sleep on their backs and their sides, because they can conform to your joints and your spine. This can work to support you while still being comfortable. A soft mattress can also work well for lighter individuals. This is because a firm mattress may not conform to your weight at all and can be extremely uncomfortable.

However, a soft mattress may not last as long as a firm mattress. This is because mattresses already tend to become softer over time.

Closing Thoughts

You should keep in mind that there is a range of firm and soft mattresses, and the right choice for you may be closer to the middle. This can offer you both the support of a firm mattress and the comfort of a softer mattress. No matter which type of mattress you select, the choice will ultimately depend on your personal preferences.

How Inflammation Can Be Causing You Pain

Inflammation indicates that your body is fighting off an infection or foreign pathogens, but sometimes it can cause pain.

What Is Inflammation?

In inflammation, your body’s white blood cells are working to fight off an infection or foreign body. When an area in your body is damaged, your immune system sends more blood to the area by enlarging the branches of your arteries. Then your body releases neutrophils, which are white blood cells. The neutrophils digest microorganisms, so you are less likely to get an infection.

Inflammation signals your body’s immune system to repair damaged tissue. If you did not have any inflammation at all, you could easily die from an infection. The problem is that too much inflammation can lead to pain because it can cause a few painful diseases. Excessive inflammation can lead to issues, such as heart disease and strokes.

Inflammation and Pain

In some cases, your inflammation may become chronic. This may happen because of a virus your body cannot eliminate, foreign bodies in your system, or an overactive immune system. Chronic inflammation is usually much slower than acute inflammation. Chronic inflammation can lead to tissue death, thickening, and scarring.

Having chronic inflammation can lead to a variety of disorders that cause you pain.

  • Arthritis: Some types of arthritis, such as rheumatoid arthritis, psoriatic arthritis, and gouty arthritis, are caused by inflammation. This happens when your body’s immune system damages your tissue.
  • Cancer: Some types of inflammation can lead to DNA damage, eventually causing cancer.
  • Plaque buildup: When plaque builds up in your arteries, you are at a higher risk for a stroke or a heart attack.
  • Alzheimer’s disease: Chronic inflammation can cause Alzheimer’s disease and other neurodegenerative diseases. This is because inflammation can kill neurons in the brain.

Even if you do not have any of these diseases, you can still have severe pain from inflammation. This is because inflammation presses against your nerve ending, sending pain signals to the brain. You may feel stiff or extremely uncomfortable in the affected areas. Chronic inflammation can also lead to other painful symptoms.

  • Chest pain
  • Excessive tiredness
  • Rash 
  • Joint pain
  • Fever 


Just because you have inflammation does not mean you have an infection. However, an infection can cause chronic inflammation. If your body can’t entirely fight off the virus or pathogen, causing the disease, you might develop chronic inflammation over time.

Being exposed to pollutants for long periods can also cause inflammation. These include polluted air and industrial chemicals. Smoking and alcohol may also lead to chronic inflammation.

Sometimes it is not clear what is causing chronic inflammation. More research is needed to find the patterns in the causes of chronic inflammation.

Inflammation Treatment

Because it is not entirely clear what leads to chronic inflammation, there is no one treatment for it. However, natural remedies may help reduce or prevent swelling.

One study in 2018 showed that people who followed a Mediterranean diet had overall less inflammation than those who did not. The foods in the Mediterranean diet are often high in antioxidants and polyphenols. It includes food such as olive oil, nuts, fatty fish such as salmon, and leafy greens.

Spices may also help treat inflammation. Cayenne, ginger, and garlic have all been shown to have anti-inflammatory properties. And supplements such as lipoic acid and curcumin can also help reduce inflammation.

Fletcher Chiropractic can help realign the vertebrae in your spine, which can help reduce or stop the production of inflammation-causing neuropeptides. Adjustments from Fletcher Chiropractic can also help prevent cytokines from building up. We can also offer you advice on how nutrition can help reduce your inflammation. 


Fletcher Chiropractic
4300 S 48th St Suite 7 | Lincoln, NE 68516
Phone: 402-261-5766 | Fax: 402-261-5943

Office Hours
Monday, Tuesday, & Wednesday: 8 am- 5:30 pm
Thursday: 8 am – Noon
Friday: 8 am – 4:30 pm
Saturday: By Appt. only | Sunday: Closed
After hour appts available Mon/Wed


I stopped doing things I enjoyed, like working out.  I felt limited in my activities and sleeping was becoming an issue with my neck pain.Following treatment: Its so much better. I can workout, take long ...
Being from a small town, I love mom and pop shops.  I like the personal level and hands-on approach that Fletcher Chiropractic takes when it comes to chiropractic care. Fletcher Chiropractic was very personable and ...
Life was manageable.  As a runner, I was able to run without issue, but not without tightness and occasional pain.  Throughout the day, perhaps 2-3 days a week, my knee, calf, and shin experienced significant ...
Life was very painful.  I never felt good and medications really have not helped.Following Treatment: I am much improved but I still recognize my limitations and I need to make more lifestyle changes to make ...
Life was good but my condition was bad.  I lead a very active lifestyle with weightlifting, judo, etc and along with my job, the pressure on my back was incredible.  My movement was restricted and ...
I experienced chronic pain in my right foot from heel spurs.  Orthotics were not enough to correct the problem.  After 6 months of not sleeping well and associated problems of fatigue, I sought help at ...
I was in a mental fog.  I couldn't think or concentrate and was not doing well.Following acupuncture treatment: I am much better. My mind is clear and my work performance has improved. Julie A.
I am very active but hampered by lower back pain.  It prohibited me from participating in firefighter training.Following Treatment:  I am back to doing everything I love without the restriction of pain. Fletcher Chiropractic taught ...
Working with Dr. Kadi has changed my life. Before going to her, I was stiff and had pain in my neck, back, hips, legs and feet.Following Treatment: Working problem areas and doing exercises she has ...
My pain has been with me since 1996 and my feet and legs were totally painful.  Walking is like walking on glass or nails and then the burning pain in my toes would start.Following acupuncture ...
read more