We often think of weight management as a personal goal, something tied to appearance, discipline, or numbers on a scale. But for many people living with chronic pain, weight management isn't about looks at all. It's about comfort and staying active, doing the things they like. It's about wanting to move through daily life with less strain and more ease.

What's rarely acknowledged is how closely weight and chronic pain are connected — not in a judgmental way, but in a functional one. Ongoing discomfort can limit movement, reduce energy, and make even gentle activity feel intimidating. Over time, this can influence weight in subtle ways, which may then place additional stress on joints, muscles, and the spine. The cycle often feeds itself quietly.

At The Upper Cervical Clinic, we often see this pattern. Patients come in feeling stuck — wanting to feel better, wanting to move more, but feeling held back by pain or fatigue. They're not lacking motivation. Their bodies simply don't feel supported enough yet.

Self-care is often talked about as something extra. A reward. A break you earn once everything else is done. But the truth is, self-care isn't indulgent; it's foundational. And during National Self-Care Month, it's worth reframing what self-care really means for your body.

At its core, self-care is about helping your nervous system function the way it was designed to. It's about creating conditions where your body doesn't have to constantly brace, compensate, or stay on high alert just to get through the day. When self-care works, you don't just feel temporarily relaxed, you feel steadier, clearer, and more resilient.

Many people do "self-care" regularly and still feel exhausted, tense, or overwhelmed. That's because most popular self-care approaches focus on surface-level relief rather than addressing what's happening underneath. If your nervous system is overloaded, stressed, or stuck in protection mode, a quiet moment might feel nice, but it doesn't last.

Your Breath, Your Spine, Your Health

Breathing is something our body does automatically — more than 20,000 times a day — and yet most of us rarely think about how we breathe or its impact on how we feel. We tend to assume breathing is mostly a job for the lungs, but the truth is much more connected: the way we breathe is closely tied to spinal alignment, posture, muscle tension, mood, and even how we handle stress.

At The Upper Cervical Clinic here in the Tigard/Portland area, many patients come to us because of neck pain, headaches, posture concerns, or stress-related tension. During conversations, they often discover just how intertwined their breathing patterns are with those issues. A tight neck can make it harder to breathe deeply. Poor posture can compress the ribcage and reduce lung expansion. Stress can make breathing fast and shallow, which tells your nervous system to stay on high alert, increasing muscle tension and fueling discomfort.

Small changes in how we breathe can create meaningful changes in how we feel. This doesn't mean complicated breathing exercises or perfection — just gentle awareness, one breath at a time.

Every January, the focus shifts toward fresh starts and healthier living. At The Upper Cervical Clinic, we love seeing patients inspired by Wellness & Resolutions Month — but we also understand that big resolutions can sometimes feel overwhelming.

In fact, research shows almost 80% of New Year’s resolutions fade by the start of February. Not because we aren’t trying. Most goals fail because they’re built on drastic changes instead of simple daily routines that actually support your brain and body.

That’s where spinal health comes in.

Your upper cervical spine — the top two bones that protect the brainstem — plays a powerful role in how your nervous system functions. When this area is aligned and communicating well with the rest of your body, everything works more smoothly

The holiday season brings together what we love most—family, tradition, celebration—but it also brings something less festive: physical strain. Between hauling decorations from the garage, hours of gift shopping, marathon travel days, and climbing ladders to hang twinkle lights, your spine can quietly become the unintended casualty of holiday cheer.

At The Upper Cervical Clinic in Portland, Dr. Larry Burks sees a seasonal uptick in patients experiencing back and neck tension, postural stress, and even unexpected flare-ups—all tied to festive activities. The good news? These challenges are preventable.

In honor of National Stress-Free Family Holidays Month, this blog is your guide to moving smarter, lifting safer, and decorating with confidence. You'll also learn why upper cervical chiropractic care—a gentle, non-invasive form of spinal care—can help keep your body aligned, your energy up, and your holidays joyful.

The holidays are supposed to be the most wonderful time of the year—but let's be honest, they can also be the most stressful. When we think of the laughter, the lights, the warm meals shared with family, we visualize a perfect picture.

But underneath that joy, there is also tension from the long to-do lists, tricky family dynamics, awkward sleeping arrangements, and the physical toll of being on all the time.

If you've ever left a family gathering with a stiff neck, tight shoulders, or that familiar ache in your lower back, you're not alone. For many people, stress doesn't just show up as a feeling—it shows up in the body. And the spine, especially the upper cervical spine, is one of the first places it settles.

At The Upper Cervical Clinic in Portland, we see this pattern every year. People come in after Thanksgiving or Christmas with tension headaches, TMJ flare-ups, or sciatica they haven't felt since last winter. The common thread? Stress, poor posture, and disrupted routines—all rooted in how your nervous system is handling the pressure.

Few things feel as simple as lying down at the end of a long day—but your sleep position does more than decide how comfortable you feel in the moment. It shapes how your spine aligns, how your nervous system functions overnight, and even how rested you feel when you wake.

According to the American Chiropractic Association (ACA), nearly 70 percent of adults report waking with stiffness or musculoskeletal discomfort related to sleep position. The hours you spend in bed can either help your spine restore balance or slowly reinforce misalignment.

This National Sleep Comfort Month, let’s look at how the posture you choose while sleeping directly affects your spine, your nervous system, and your long-term health.

Every night, while the body slows down, the spine is busy working. It’s hydrating discs, rebalancing muscle tone, and relaying messages between the brain and every organ. When that system functions well, you wake refreshed, focused, and ready for the day. When it doesn’t, you may wake up sore, stiff, or exhausted, despite a full night’s sleep.

Sleep problems are rarely just about the mattress or bedtime routine.

Often, they relate back to spinal alignment and the way the nervous system regulates rest. More than 80% of adults experience spinal pain at some time, and those with chronic neck or back tension are up to twice as likely to report poor sleep quality, according to the American Chiropractic Association (ACA).

During November’s National Sleep Comfort Month, it’s worth exploring a key truth: your spine doesn’t just support your body while you’re awake—it supports your ability to rest, recover, and heal while you sleep.

If you've ever experienced a migraine, you know the difference instantly. These aren't just bad headaches—they're full-body episodes that can leave you curled up in a dark room, unable to function for hours or even days. According to the Migraine Research Foundation, more than 39 million Americans and nearly 1 billion people worldwide are affected by migraines. This makes migraines one of the most prevalent, and misunderstood, neurological disorders.

For many, the struggle isn't just the pain. It's the unpredictability. The lost workdays. The missed family events. The anxiety of wondering when the next attack will strike. Often, people cycle through medications, specialists, and even ER visits, without ever getting to the root cause. The frustrating part? Many of these interventions focus solely on the head.

But what if the problem isn't just in your head? What if it starts just below it?

If you've ever been told to "just live with it," you're not alone.

Chronic discomfort—whether it shows up as daily neck tension, lower back stiffness, headaches, or body-wide fatigue—can feel like an unwanted passenger that never gets off the ride. For many people, it creeps in gradually. One day, your shoulder feels a little tight. The next month, you're waking up sore, sleeping poorly, and needing more ibuprofen than you're comfortable with.

At The Upper Cervical Clinic, I see a different story every day—but the thread is always the same: people want to feel better without jumping straight to medications, injections, or surgery. And here's the good news: you can.

As part of October's National Chiropractic Health Month, this article is a celebration of options. You don't have to wait until the pain is unbearable. You don't have to ignore your intuition when something feels off. Non-invasive care, when done with precision and compassion, can make a real difference.

Discover actionable tips to prevent pain before it starts. Learn how proactive upper cervical care supports long-term health and wellness for a pain-free life.

What if pain didn't have to be part of your daily life? Imagine being able to sidestep discomfort altogether. There are ways not just to manage the symptoms after they appear, but avoid them completely. That's not just wishful thinking; it's the essence of proactive pain prevention. The best time to start is not after the fact, but before the aches and twinges ever set in.

Understand chronic pain causes, symptoms, and upper cervical care solutions. Learn how specialized chiropractic care can alleviate pain naturally.

Because September is National Pain Awareness Month, we're taking a closer look at what chronic pain really is and how targeting the upper cervical spine can unlock lasting relief.

In Celebration of National Wellness Month

Aging Well Starts with Spinal Health

National Wellness Month isn't just for fitness buffs or green smoothie drinkers—it's for everyone, especially those in their golden years who want to enjoy life fully, freely, and on their own terms. Staying active and independent as we age doesn't require perfect genes or a lifetime of yoga. It requires intention. And one of the most overlooked areas of intentional health for seniors? Spinal care.

The spine is more than just a stack of bones—it's the command center for balance, stability, and mobility. When your spine is aligned and supported, your body moves more easily, your nerves communicate more clearly, and daily tasks feel less taxing. But when spinal health starts to slip—slowly, subtly—it often becomes harder to stand tall, move confidently, or recover from even minor strain.

Celebrating National Wellness Month with Dr. Larry Burks, The Upper Cervical Clinic – Portland, OR

Wellness Starts with Movement

You can eat clean, hydrate like it's your job, and sleep on a mattress made of clouds—but if your body isn't moving well, your wellness picture is missing a major piece. August is National Wellness Month, and while the word "wellness" often gets tossed around in marketing slogans and gym ads, it's worth taking a closer look at what it really means. True wellness is about how your body feels, functions, and supports the life you want to live. And at the foundation of all that? Mobility.

There's something different about moving your body outside. It's not the kind of rush you get from a workout class or the calorie count on a fitness app, but the kind that clears your head and makes your joints feel like they're working with you, not against you.

July marks National Parks and Recreation Month, and while you won't find me handing out participation ribbons, it's the perfect reminder that wellness isn't always found inside a clinic. Sometimes, it starts with lacing up a pair of good shoes, walking out the front door, and letting gravity do its thing, one step at a time.

You probably don't give your shoes much thought—until your feet hurt. But what if the shoes you slip on each morning are doing more than cushioning your soles? What if they're quietly shaping the health of your spine, your posture, and how your entire body moves through the day?

Footwear may seem like a minor detail in the big picture of health, but for those of us who specialize in spinal alignment, it's a daily conversation. As an upper cervical chiropractor, I've seen the ripple effect that begins with poorly designed or worn-out shoes. That ache in your lower back after a walk? Is the tension in your neck by mid-afternoon? Sometimes, it all starts with the wrong support underfoot.

Having a desk job is somewhat of a mixed bag. It comes with perks like a consistent paycheck and the joy of working in sweatpants (at least for remote workers). But a desk job also comes with a darker side. Sitting for hours every day can wreak havoc on your spine, leading to chronic pain, poor posture, and an unshakable bond with the nearest bottle of ibuprofen.

June is National Safety Month, so there's no better time to tackle this often-overlooked health issue. If you've been ignoring those neck twinges or lower back aches, it's time to make a change.

The good news? There are fairly simple ways you can protect your spine and prevent long-term issues without quitting your day job or becoming a yoga guru. Let's break it down.

June is National Safety Month, and it's dedicated to healthier, safer lifestyles. While this might conjure up images of seatbelts and non-slip shoes, there's one safety aspect that often goes unnoticed but is just as essential: good posture. How you sit, stand, and move doesn't just affect how you look. It can protect your health, increase your energy, and even improve your emotional well-being.

At The Upper Cervical Clinic, Dr. Larry Burks has seen how chronic poor posture can contribute to significant health issues, from back and neck pain to a compromised nervous system. The good news? It's never too late to make a change.