Cary, NC Chiropractor Dr. Sandez & “Text Neck” Culture

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In this photo taken on Friday, Sept. 19, 2014, people wait outside an Apple store in Hong Kong.

Below is a link to a great, short article that appeared on Fox News regarding “texting” and the harm it causes your neck.


Now…the article only talks about “texting” as a factor because that is what the research was specifically done on.

However, it is NOT the texting that is the problem, it is the neck’s abnormal and unnatural position throughout the time you are texting. Texting, reading, playing video games, checking e-mails, “facebooking” on I-pads or phones or anything else you do that causes you to bend your head forward and flex your neck for a prolonged time, will lead to problems.


This forward head posture or anterior translation of the head and neck causes a ton of stress/strain to the lower neck. The article mentions how many pounds of stress are added, based on the research.


This can lead to:
1) A loss of curve or straightening to the Cervical Spine
2) Muscle Imbalances in the upper back
3) Overtime, degeneration of the discs in the lower neck
4) Rounded shoulders and forward head posture
5) Mis-alignments in the neck
6) Pain and other symptoms, like headaches


Chiropractors, including Dr. Sandez in Cary, NC are seeing this more and more everyday in practice. The worst part is that we are seeing it in kids younger than ever. Practicing good posture is critical to your health. If you already have poor posture get help now before it continues to get worse and negatively affects your health.


Here is the short article:


Hope This Helps!

Yours in Better Health,
Dr. J. Luis Sandez, DC



Reduce Stress while Improving Health & Quality of Life

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How can you improve your health & quality of life?

I can assure you, it’s not just by watching Dr. Oz on TV!


Do you want to Reduce Stress, Improve Mood and Increase overall Function & Performance in your daily activities?

TAKE ACTION and Implement the 5 Pillars of Health into Your Life!


1- Neurological Health- The Nerve System is the Master Control System in the body, it regulates & coordinates ALL other body functions. Improving the connection between the brain and body will improve movement, organ & muscle function. Chiropractic care helps your Nerve System work optimally.

2-Nutrition/Supplementation- this is the fuel and energy necessary for life, the key is decreasing toxicity in your body and addressing deficiencies in your diet. Reduce the toxins and increase vitamins/minerals.

3-Regular Exercise- some form of physical activity that gets you moving. Benefits are endless from anti-aging to bone and cardiovascular health. Movement is Life!

4-Adequate Rest- it is a well-known fact that during sleep and relaxation our body restores and repairs itself best. We sleep about 1/3 of our lives for good reason. Get at least 7-8 hours/night.

5-Mental/Spiritual Health- create positive mood and energy for the power of the mind is limitless. Surround yourself with the right people, manage stress, believe and have faith. Be optimistic, visualize great things happening in your life.


Alternative & Natural Therapies


Although there are a few variations on the 5 Pillars of Health, they are ALL based on 1 key Principle…BALANCE!

Making small changes overtime is best, and not dramatic changes at one time that won’t last!


Hope this Helps!

Yours in Better Health,

Dr. J. Luis Sandez


 Sandez Family Chiropractic & Wellness Center

Cary, NC 27513


What does Healthy Eating & Weight Loss Have in Common?

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                                                              Absolutely Nothing!!!


               Yes, this is true…Eating Healthy will NOT cause you to Lose Weight.


I could hear it now, you are thinking : “WHAT? Doc you are crazy, I am not reading any further!”

Here is a Million Dollar GEM for you…

One Pound (1lb.) = 3,500 calories

If your goal is to lose 2lbs per week, you need to consume 7,000 less calories in 1 week. Now divide that per day, its 500 less calories a day. Two pounds per week is a healthy and attainable goal for most people.

The only way to effectively lose weight is to consistently have your body “depleted” of these 500 calories per day. This does not necessarily mean you eat 500 less calories…you can eat 250 less calories and add exercise that causes you to lose 250 calories and you reach the 500 goal. Make sense?

SOOOO, back to the idea that healthy eating will cause you to lose weight. You can eat all organic, no processed foods, no fried foods, etc. BUT if you still eat just as many calories you WILL NOT LOSE WEIGHT. However, making better food choices is obviously recommended for overall health.

500 LESS calories per day is very reasonable and safe, in 1 month you will lose at least 8lbs. Keep that going overtime or increase to 750 less calories/day and in 6 months you will lose OVER 50 lbs!! (If you need to, this is just an example).



1) Get at least 500 less calories per day via less food and/or adding exercise.

2) Eat smaller portions more often throughout the day. Eat 5-6 smaller meals & snacks. Helps your metabolism and keeps you satisfied.

3) Stay away or Minimize processed foods (canned food, boxed food, etc.) that have extra calories AND much more Sodium(salt).

4) Drop or Minimize things like Sodas, fried foods, additives (mayo, ranch, butter, etc.)

5) Eat meats/fish with lower caloric value like Chicken, Turkey, Tuna rather than Beef & Pork.



Hope this Helps!


Yours in Better Health,

Dr. J. Luis Sandez


Sandez Family Chiropractic & Wellness Center

Cary, NC 27513


Best Sleep Posture

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Did you know that we sleep one-third of our Lives?

You probably never stopped to think about that but if you get about 8 hrs/night and there are 24 hours in 1 day…BINGO!

This is great because sleep is ESSENTIAL for living! However, are you sleeping in the correct posture or are you making things worse for yourself?

“Doc, I love sleeping on my belly, been doing it for years and I sleep like a baby”

Sleeping on your belly for years? I got one word for you:   STOP!!!!!!

Sleeping on your stomach causes a ton of strain on your neck because you must keep it turned to one side…your vertebrae are being twisted for 8 hours and 1/3rd of your life.

You also put more strain on your lower back this way. Break this habit ASAP!


Here are some great sleep posture Tips: As a Chiropractor, I tell my Patient’s this all the time…

1. Sleep on your back. You can use a small pillow under your knees. For your neck, use a pillow with an indentation in it, flat pillows and ultra soft pillows should have never been invented as this can affect the curve in your neck & cause strain.

2. Sleep on your side and switch sides regularly BUT do not twist your hips! You must keep your hips straight with the top leg above the lower leg and your knees bent. Keep your head/neck in a neutral/parallel position.

3. Use a firm mattress, generally speaking firmer is better! If the mattress is too soft just like the pillow…you sink in, distort your spine and cause more problems overtime.

4. Get your 8 hrs./night as often as possible in correct posture. We heal, rest and recover when we sleep.


Making these minor changes will make a difference in your health. To create new habits you must stick to something for at least 21 days. I challenge you to start now!


Hope this Helps!

Yours in Better Health,

Dr. J. Luis Sandez



Sandez Family Chiropractic & Wellness Center

1616 Evans Rd. Ste. 150

Cary, NC 27513


Spinal Decay & Tooth Decay, How to avoid this

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“Go brush your teeth, Johnny!”

“But Mom”…..”NO BUTS, you have to brush your teeth Everyday!”

I’m sure all of us heard this as children and there are great reasons why.

Dental Hygiene consists of brushing your teeth regularly, flossing and visiting the Dentist for regular cleanings, check-ups and prevention.

See, if you don’t keep up with dental hygiene overtime your teeth will decay, 100% of the time!

Guess what guys… your joints, especially Spinal joints and Discs also decay overtime if you don’t keep up with Spinal Hygiene. Yes…100% of the time!

The only way to prevent disc degeneration (decay/thinning of your discs) is with precise movement/motion of spinal joints.

Science tells us when spinal joints (vertebrae) misalign and get stuck in an abnormal position, the discs between the vertebrae dehydrate and degeneration begins.

We have all heard the expression “like a fish out of water”.

Your discs are about 80% water, they start “dying” AKA degenerating/decaying when joints get misaligned and lose mobility. Disc bulging & herniations typically start here.

So how do you prevent spinal decay?

1-Spinal Stretches & Exercise regularly(like brushing your teeth)
2-Specific Spinal Hygiene exercises for your discs(like flossing)
3-Visit your Chiropractic Doctor regularly for spinal adjustments (like cleanings at the Dentist).

Put a stop to Arthitis & Spinal Decay by making the right choices today!

Hope this Helps!

Yours in Better Health,

Dr. J. Luis Sandez


Sandez Family Chiropractic & Wellness Center, PLLC

Cary, NC 27513


Prolonged Sitting and Low Back Pain

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Three weeks ago I made a 10 hour car trip to visit family. There was ONE thing I made certain to bring on my trip…nope, not my toothbrush or shaving cream or other toiletry items…

My Lumbar Support! Like the old American Express commercials “Never leave home without it”, ESPECIALLY on long car trips.

It makes all the difference in the world in supporting your lowback and keeping achyness/stiffness or even pain from setting in. You don’t have to suffer from lowback pain to benefit, a 10 hour drive is a 10 hour drive for anyone.

I recommend patients use support during long drives or for those who work at a computer all day long, sitting 8-9 hours a day. Not only does it support your lowback,  it helps keep the natural curve in your spine and your posture upright.

You can inexpensively purchase a lumbar support or you can use a small pillow. The key is to find the right fit for your body. You may need a bigger/smaller support or pillow.

Lumbar Support
If you’re thinking “well my car seat has a lumbar extension on it or I have a fancy ergonomic chair at work”, this is great but typically not enough.

Practicing proper posture daily and supporting the natural curves in your spine is essential to a healthy lifestyle!


Hope this Helps!

Yours in Better Health,

Dr. J. Luis Sandez, DC


Sandez Family Chiropractic & Wellness Center

Cary, NC 27513

Ice vs. Heat, What’s Best For You?

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Hey Doc, Should I use Ice or Heat?

I get this question in my practice nearly everyday. Let me clear this up for everyone so you will always remember it…

In any case where you are unsure what to do, use Ice first. Why, you ask?

Ice helps decrease inflammation and numb some of the pain/discomfort. Any acute injury or flare-up will cause inflammation at the injured location.

Remember, an injury does not have to be from a bad fall or accident (major trauma), it could result from something simple like bending over and feeling back pain or waking up with a stiff/achy neck (micro trauma). In either case, ICE FIRST.

Now, what is the exception to this rule…Of course you guys know there is always an exception, right? You’re thinking, “great, more for me to remember”…


IF and ONLY IF you are 100% certain that the pain/discomfort is a result of a Muscle Spasm you may use Heat right out of the gate.


Why heat for a muscle spasm, you ask? Heat will help sooth and relax the muscle spasm by bringing more blood to the area that heat is being applied to.

So here is the BIG Idea…At the onset of pain, use Ice and if you do not feel there is a muscle spasm, stick with Ice only. If your 100% certain you have a muscle spasm, use heat.

Apply Ice or Heat for 20-25 minutes at a time at the site of pain/discomfort and repeat this 2-4 times over several hours. Applying for over 25 min. or so in one sitting, has NO benefit…your body adapts quickly.

NEVER apply a heating pad/heat pack or ice pack directly on your skin, it is BEST to have at least 1 layer between you and the heat/ice. That can be a very thin towel or a thin shirt.

If your pain/problem persists for several days with no improvement from Ice/Heat, you may have a more serious problem that requires more intervention. Call your Chiropractor for a check up, you may need adjustments and other therapy to resolve the underlying cause of the persistent symptoms.


Hope this Helps!

Yours in Better Health,

Dr. J. Luis Sandez


Sandez Family Chiropractic & Wellness Center

Cary, NC 27513

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