How To Fix Neck Pain | San Diego Gonstead Chiropractor

Hey everybody, it's Dr. Zach here with Gonstead Family Chiropractic in San Diego. How many of us sit throughout the day with our head being forward and our head being down? I'd say the majority of us do. So, what that does is it creates a lot of tension into our lower cervical spine and it aggravates muscles. It also changes the structure of our spine. What we want to talk about today is how can we put ourselves in a better position for longevity and  a happier life with better neck structure and musculature. What we're going to do is we'll go through a series of exercises to help not only fix or correct some of that pain and discomfort but provide you with some stretches as well. Then, we will also cover how to put ourselves in the proper position. Let's start with one first.

When we're sitting in a chair we want to be upright and we want our chin tucked. We want our ear to be in a position with our shoulders. So when we do that you can simply do chin tucks and that will help strengthen the neck muscles. The other one that we want to do is where we stretch what is called the levator scapulae. It runs from the top of your shoulder blade all the way up to the base of your skull. What you're going to do is you're going to turn one way and grab with that same hand and you're going to pull down. What that's going to do is stretch all the way through there. Then you're going to turn and you're going to go the other way and pull. Again it's going to stretch all the way through. So there are some tips on how you can help decrease aggravation in your neck, decrease neck pain, and just live a happier life. Especially while we're working on computers. Even studying or anything that requires us to look down can be bad for the neck. Hope this helps, hope you guys are doing great, and we'll talk to you guys very soon.

How To Help Low Back Pain | San Diego Gonstead Chiropractor

Hey everybody it's Dr. Zach here with Gonstead Family Chiropractic.  Just wanted to reach out real quick because a lot of us are sitting at our desks or making makeshift desks at home so maybe our low backs are starting to hurt a little bit because we're not a good position.  I just want to give you a quick tip on how to help yourself. 

What you want to do is you want to grab a towel, just a bath towel, and you're going to fold it one time long ways.   Then you're simply just going to roll it up.  It's very easy to do.  All you're going to do is place it on your low back. It's going to create that lumbar support to keep your low back nice and tight so then it can relieve some pressure down there.  See the video below for a demonstration.

If you have any questions on this reach out to us at 858-997-8203.  Our chiropractic office is centrally located in Kearny Mesa, San Diego right off the 52 highway and Convoy Street exit. Just minutes from downtown San Diego, Santee, La Jolla, Pacific Beach (PB), and Mission Valley.  Stay healthy, stay happy and can't wait to see you guys.  Take care.

How To Help Reduce Your Neck Pain | Neck Exercise To Improve Neck Posture | San Diego Gonstead Chiropractor

Hey everybody it's Dr. Zack Beatty with Gonstead Family Chiropractic out here in sunny beautiful San Diego, California.  Today's topic is how to help yourself with neck pain and how to help, maybe not correct, but help get better posture.  How many of us tend to look down whether we're working on a computer or maybe we're a student and writing in this position really hinders our neck.  It really puts our neck in a malposition or misalignment and it changes the structure of it.  What we want to go over today is an exercise that you can do at home.

It doesn't cost you a penny to do because all you need is a towel whether it be a bath towel or beach towel and we all have one at home.  What you're going to do with that towel is you're going to roll it up.  What we're simply going to do is lay on our back and what you'll do is place this underneath your neck.  What you want is the angle of your eyes to be approximately five to ten degrees looking backwards.  We want the back crown of our head to just touch the back part or the flat surface of wherever you're laying so you create an angle.

What this will do is help put a natural curvature into our neck and so that will take a lot of tension and pressure off of your traps, your levator scapulae, and other muscles.  From a structural standpoint there's a big difference in the position of a neck with a curve versus one that's very straight. This is just a quick way that you can do this at home.  I would recommend doing maybe a minute to a minute and a half at most starting out and slowly work your way up.  What I recommend is you simply put that towel next to your pillow so then in the morning you do it when you wake up.  Then pull it out, go about your day, and leave it there for when you go into bed at night.  Do it again for that minute to a minute and a half, pull it out, roll over, and go to sleep.  See the video below for a demonstration.  You can also click here for some other helpful neck exercises.  I hope this tip helps all of you.  I hope you guys are all staying healthy, staying happy, and we'll see you soon.

How To Relieve Your Low Back Pain | San Diego Gonstead Chiropractor

Hey everybody it's Dr. Zach Beatty with Gonstead Family Chiropractic out here in sunny San Diego.  Just wanted to touch base with you guys today to go over how to help correct and fix low back pain.  I have a really cool stretch to share with you guys.  If you get lost during this article, good news, we have a video with instructions below. Feel free to watch it and also subscribe to our YouTube Channel for more helpful tips and videos.

I think it's going to really help a lot of you so let's go over that stretch.  What we're going to do is have you sit cross legged like we used to when we were in school.  The next thing you're going to do is either have somebody push on your back gently. Or you can take a towel and wrap it around a bedpost so you can pull yourself forward.

You're going to have your legs bent cross-legged and you're going to go forward.  What this is going to do is help stretch the area.  It's going to pull through the IT bands and the glutes.  It's also going to help the hip flexors and things like that.  So you're going to do this position and pull yourself forward.  Then you're going to breathe, then go further into it and pull further or have somebody push down.  This stretch alone will really help the hips, the low back, and everything like that be more mobile.  If you guys have any questions on how to do this feel free.  Here is a link below that will take you to the blog about low back pain.

If you guys have any questions again feel free to reach out to us.  We are centrally located in Kearny Mesa, San Diego, just off the 52 highway and Convoy Street by Pacific Honda, Zion Market, and the Union Bank (Clairemont Mesa Blvd).

I hope you guys are all having a great healthy week and we'll talk to you very soon.

If you would like to book an appointment, feel free to contact us via phone (below) or click here to Book Appointment Now.

Does My Insurance Cover Chiropractic | San Diego Chiropractor Who Takes Insurance

Hey everybody it's Dr. Zach here with Gonstead Family Chiropractic in beautiful sunny San Diego today I wanted to take a quick moment to talk about does chiropractic cover or should I say does your insurance cover chiropractic and the answer is it really depends. While this is not the answer you may have been wishing for. I am from the east coast, so I brought my straight forward approach to Kearny Mesa and surrounding San Diego communities.

I know a lot of us pay hefty premiums for our personal medical insurance, for our family's medical insurance and a lot of us want to use that. In order for us to be able to use our insurance, there's a lot of really key aspects to this and it might help if I lay out some crucial questions that may help answer some questions for you.

So the first thing you want to do is know what your insurance, specifically who your carrier is. You'd be amazed how many people aren't sure of who their insurance carrier is. So what I mean is determining whether you have an Aetna, Cigna, Blue Shield, Anthem Blue Cross, Medicare, Kaiser, Sharp. Within each specific carrier there are several levels and plans. So it this is just a first phase step. 

Once you know those first two things is where we come in to make this whole process beyond easy for you. You can either give our San Diego chiropractic office a call with your member ID number. This is a number that will be located  right on the card. It is typically  right around where your name is. It'll say member ID and then it also say group number those are two key aspects. If you're not sure if chiropractic covers your insurance, let us know we actually verify this information for  free, no charge to you. All we ask is that you just simply send us a text message 858-859-1852. Simply drop a text with the photo of your insurance card along with a date of birth and we can verify that for you. 

Now every chiropractor is different and they accept different insurances depending on their contractual agreement with each individual insurance company. At our office here in San Diego we accept majority of most major medical insurance companies. Some of the common ones we see are VEBA, United Healthcare, Blue Shield, Anthem Blue Cross, Medicare, VA Choice, Cigna, Aetna, sometimes Kaiser. We say sometimes  because they have so many different plans within each group, it's really challenging, but we have a system where we can identify what our specific office covers or does not cover. Feel free to reach out to us, let us know how we can help. There are some key components about insurance that you should be aware outside of is chiropractic care covered by my insurance.

One of those things are deductibles, a lot of people aren't sure what that means. Deductible means that there's a certain amount of money,just like your car insurance,  that you have to pay out of your own pocket before insurance will kick in. So for an example we see anywhere from $500 deductible to $15,000 deductible before the insurance will kick in. But not everyone has a deductible.

Some people have things called co-pays. Co-pays are what people pay per visit. These are determined simply by your insurance company. It is not anything that we determine, you determine, or either one of us even have a decision or say-so in in. The insurance companies tell us how much you pay per visit and it's subsidized through your insurance and then they pay a balance as partial payment. So an example of this is is lets say the adjustments are $50. Your co-pay is $25, the insurance pays the remaining balance. There is a lot more to it than that, but for simplicity purposes that is how it works. Much like the deductibles. Co-pays can range  from pretty much we have seen in our office, as low as $5 up to honest I've seen as high as $75 in co-pays.  Again it really really depends on your health insurance.

But again that's why we're here so we can help you figure that out. So as discussed prior any question you have on insurance we are here to help. We do handle this quite often, we have plenty of years experience in our office and we have our billing department who has over 20 years in the chiropractic office world. We also have our front office staff who's amazing at this and she has over three or four years experience in this and she's crushing it. As well as I have a few years under my belt as well. So between the combined knowledge of between us all there's a substantial amount of valuable information that we can obtain for you.

If you're not sure if insurance covers it or you're interested in getting chiropractic care here in San Diego let us know we'll be more than happy to help you out. We are centrally located, 15 minutes from anywhere in San Diego, specifically, we are located in Kearny Mesa. Lastly if your insurance does not have coverage or we are not in network with your insurance plan. Our office offers extremely affordable care not just for you, but for your family as well. Our chiropractic adjustments that are comparable if not less than some co-pays. Here is our new patient special of only $47.

We have been recognized as one of the best chiropractors in San Diego. That's a shameless plug, I have no problem saying that because we work our tails off to make sure you are taken care both insurance wise, health wise, and everything in between. We make your health our priority. We're here to help you guys so hope everyone is doing well stay healthy stay happy it will talk soon.  

How To Help Plantar Fasciitis Pain | San Diego Gonstead Chiropractor

Hey everybody it's Dr. Zach Beatty with Gonstead Family Chiropractic.  Today we're going to need a couple of props.  These are two golf balls and you're probably wondering what is a chiropractor doing with two golf balls, well, we're not going to be playing golf today.  What we're going to be talking about is plantar fasciitis.  It is a very common diagnosis.  Especially nowadays we're hearing it a lot more than we used to.  The reason that we have this is not what a lot of people think.  What we have going on within our foot is an arch that should arch upwards.  When we step, it starts to put pressure on it and some people's will go in which puts pressure on their foot and also their knee.  We want to talk about that.  So the reason that we're going to talk about it is because we see it all the time in our office.  

Plantar fasciitis in short is basically where the arch starts in an up position and then it flattens out. When it flattens out, think of your hand demonstrating it as curved up versus flat, then it starts to pull and stretch.  What it will do is start to pull and stretch underneath your foot and start to pull on your heel which causes a heel spur.  We see and hear about that, it's a very common term.  That heel spur becomes very painful but so does that stretching.  That stretching pulls tendons, ligaments, and muscles and then people start to get tight calves, tight Achilles tendons and things like that.  We want to be really conscious of what are we doing to our feet and why our feet are going from an arch to flat.

Inserts are huge so make sure you guys have proper inserts.  There's a couple companies that I think are good and  have a really good price point versus I see a lot of people paying hundreds and hundreds of dollars for these inserts.  I'll be honest I don't know if they're any better and that is my own take on it.

Let's get into the exercise where we're going to take two golf balls, place them underneath your foot, and then roll them around.  The reason I have two is because I have two feet.  You want to focus on keeping it right under the arch.  There's a bone right here that's called a navicular bone that will help keep your arch up to keep you healthy and keep you running strong.  I hope this helps you guys if you have any questions on it please feel free to reach out to us.  Can't wait to see you guys soon take care.

Sports Injuries Chiropractor | Gonstead Chiropractor In San Diego

Hey everybody it's Dr. Zach Beatty of Gonstead Family Chiropractic here in San Diego, California.  The reason for this post is it's sports season, it's the fall time, school just got in session, and so we have football, volleyball, basketball's coming up soon, soccer, lacrosse, all these sports are happening.  We are seeing tons and tons of injuries now that just comes with the nature of the beast of playing sports and being athletic and on those fields but the important thing to do is the recovery because the longer that we let that thing linger the less likely we are to play it our peak performance but also the less we can help our team and teammates and even ourselves and having fun doing so.  

So if you are having ankle sprains, shoulder pains, elbows, wrists, knees, you know a lot people don't think of us chiropractors as being able to help with those but we see those day in and day out.  However, at our San Diego chiropractic office, we are recognized as one of the best sports chiropractors in San Diego. So if you are having something like that please feel free to reach out to us even just with questions.  We do offer a complimentary free consultation so if you come in here like hey X Y & Z is going on can you help and the answer's no. I'm going to tell you the answer's no, but I'm not going to just say no and let you leave.  I'm going to give you the answer of no but here's what I would recommend whether that be some stretches, some exercises, or maybe it requires something outside of my scope of practice.  It maybe requires physical therapy or acupuncture or maybe it's a massage issue or maybe it's you know it's something more serious.

So if you are having questions please please please reach out and just let us answer those for you.  If we have the answer or if we don't have the answer we will try our best to find that answer for you.  So the main list is for the parents but also you young athletes out there if you are having issues please feel free to reach out to us at any time.  Thanks so much and have a great rest of your season and upcoming seasons.

What Is The Popping Or Cracking Noise From My Chiropractic Adjustment | San Diego Gonstead Chiropractor

Hello everybody its Dr. Zach Beatty here with Gonstead Family Chiropractic hope this finds you and your health your family healthy and happy. Today's topic is what is that cracking or popping noise when I get my chiropractic adjustment. We hear that a lot of people are nervous about it, some people love it, and other people are just unsure about it. And so today we just want to take a few minutes to talk about what is it, why does it happen, why does it not always happen.

So first off I just want to talk about what's going on with the anatomy part of it. So within our spines are individuals components that we call our vertebra which has padding or also known as our discs in between each of them. The next area is called the facet joint. Sometimes it can be hard to see, but these joints allow us to move right and you can see where twist and turn in this area. So it allows gases to build up in that area and what they will do is they will be released through a chiropractic adjustment. So imagine them building up in that area and then the chiropractor pushing in that area and then you hear a pop or a crack. Some people will say it is what we term it as a cavitation. All that means is a release of gases, much like our knuckles cracking. If you were to squeeze your knuckles and they pop or crack that is the exact same principle.

Now granted we're not going for the cracking noise or the popping noise that is just something people become addicted to or they want to hear and they think that means that it was a good adjustment or a bad adjustment. That's not the case that noise is just determined by the amount of gases being released nothing more nothing less there's been plenty of times where people who will get adjusted, myself included where we don't feel that noise my when I say feel that noise.

What I mean is there's parts of our body that have you ever smelled something and you can almost taste it. Well there are times where people will hear an adjustment and they feel like they had one sometimes or vice versa they don't hear that noise and they feel like nothing happened. Yet they maybe felt it, maybe they didn't feel it, there's a lot of variables in that. So the premise of this entire blog post, is about explaining to you that the noise that we see on all these chiropractic YouTube videos of the popping and cracking of the people's necks and backs and everything like that. Is that is is great, that it is awesome because it grabs attention right.

But would you rather that noise be there or would you rather have the result of feeling better and having a better functioning nervous system. So when we do an adjustment we are focusing on specific areas. Because the spinal cord goes right through the center of our spine. It protects the spinal cord better so when we do an adjustment we are directly affecting the nervous system.

Now there's a lot of people making claims about health and all that so we're not gonna get into that. What we're getting into is that the nervous system is directly impacted through chiropractic adjustments. That can be proven so when we adjust you, we are trying to make an impact into your nervous system make a positive impact into it and we'll get into that later on.

Like I said the cracking and the popping noise of the chiropractic adjustment, whether for neck pain or back pain, is simply gases being released so it's nothing to get worked up over it's nothing to get excited about and it's nothing to think less of your adjustment. Because maybe it wasn't as loud as the last one.

So I hope that helps you all. If you have more questions on that please reach out to us as we are always here to help. Again we have been recognized as one of the best chiropractors in San Diego, but if you need somebody in another area always just reach out to us give us the zip code that you'd like them in and we'll make sure to place you with somebody that we can validate for you okay so we hope you guys are doing well stay healthy stay happy and we'll all talk soon

Tips For Neck Pain Relief During Quarantine (COVID-19) | Gonstead Chiropractor in San Diego

Hey everybody it's Dr. Zach your favorite San Diego Chiropractor.  Just wanted to share a couple tips while we're all at home using those makeshift desks you know since there's so many people working from home or just kind of grabbing what desk, chairs, tables, and computer setups that we can.  We're seeing a lot of people with neck pain and I'm getting a lot of text messages from friends and stuff with that sort of thing.  

What we want to do during this time if you're not able to get out or you're self quarantined and things like that, a good way to exercise it and get this neck so it's not so tight is simply by turning to the right and pulling down where your nose goes.  So wherever your nose goes pull down and then you're going to do the same thing the other way.  This will help reduce tension in your levator scapulae muscles which create a lot of tension because every inch forward that head goes adds 10 pounds of strain.  This can lead to what we call tech or text neck.

So if you're having this issue use this stretch.  Let us know how it works for you.  Our chiropractic office is centrally located in Kearny Mesa, San Diego right off the 52 highway and Convoy Street exit. Just minutes from downtown San Diego, Santee, La Jolla, Pacific Beach (PB), and Mission Valley.

Stay healthy, stay happy, and we'll talk to you guys soon.

Hip Pain | Gonstead Chiropractor in San Diego

Today’s topic is hip pain. So when we talk about hip pain, just like the rest of the human body, there are a lot of components or variables that contribute. When we hear hip pain, it instantly becomes a concern. Not just because of the suffering pain can put someone through but when someone says ‘hip’, that can be from a lot of variable locations of the person. Some people mean low back, sacroiliac pain, some mean psoas muscle, some mean groin pain, while others mean the actual ball and socket of the hip itself.    

As stated before when someone uses ‘hip’ pain, that is a blanket statement. Even in the healthcare world many practitioners use this to cover a multitude of areas. And as a chiropractor in San Diego, it  is not uncommon at all for that to be the case with patients coming from other healthcare professionals.   

If you are having hip pain, there are a series of steps that need to be taken to get you on the right track and regain your life back.   

The first step is identifying not what is hip pain itself, but rather what is YOUR hip pain specifically. Everyone's hip pain is different styles of pain, different areas, different causes. So it is crucial to first identify your hip pain. If all relates back to what we discussed initially as to is it your low back, sacroiliac, psoas, etc. Once we know where it is, we get a step closer to identifying if we can help or not. But before we move forward we want to hear how you got to this point. This is where you walk us through what happened, how it happened, how it feels, describe the pain, describe the sensations, describe the motions hurt more than others, and more.     

To be able to be accurate in our ability on whether we can help or not, we need to dig a little bit deeper. We need to perform what is known as an examination. This is where we put your body through a series of specific movements to give us feedback as to what is going on. This will allow us to really hone in on if it is coming from the low back, the psoas, the SI joint, the femoral head, or other areas.      

Once we have these two components narrowed down, we want to confirm our suspicions through an x-rays. We perform digital x-rays in our office. This allows us to see exactly what's going on inside of your body. Is there a structural change, a mechanical stressor, or something underlying that is causing these pains in your hip. There is a big difference between a structural issue that can create mechanical problems. Versus a mechanical issue that has created structure changes. Or are they two separate things all together.

Back to the hip pain. When we have hip pain, it can be related to what we call camming. It is where we bend your hip which should allow your thigh to get to 90 degrees prior to lateral movement. It can be more of an SI (sacroiliac) joint issue if more walking or sitting is the cause. Hip pain can be a lot of different things. As your Gonstead chiropractor in San Diego, we specialize in these pains in hips day in and day out. Whether you are a 3 month old, a 99 or 100 year old, or maybe somewhere in between those ages. We have seen low back pain or hip pain in a lot of these age groups and we have helped tremendously for each of those individuals.

Our goal is to inform you of what is going on at first. Find out what is going on. So we can give you the best recommendations on the course of care that is right for you. We will also let you know if it is something that we can help out with, however if not we will 100% let you know that as well. That is one thing that sets us apart from others. We do not shy away from letting you know yes we can help, no we cannot help with your hip pain.     

You will be the second person to know if it is beyond what we can help out with, as we will be the first as your family chiropractor. At the end of the day it is all about getting you back to your daily life, living life, thriving in life, not just surviving life.


7822 Convoy Ct

San Diego, CA 92111


Monday            8:00 am - 12:00 pm
                              2:00 pm - 6:00 pm
Tuesday           8:00 am - 12:00 pm
Wednesday   8:00 am - 12:00 pm
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