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The Webster Technique - Chiropractic Care for Expecting Mothers

The Webster Technique – Chiropractic Care for Expecting Mothers

There are many benefits to visiting a chiropractor during pregnancy. Live Well Chiropractic Care specializes in treating expecting mothers through the Webster Technique, which can help a baby be in an optimal position as a mother prepares to give birth. If you are an expecting mom, here’s more about the Webster Technique so you can decide if this type of chiropractic care is right for you:

What is the Webster Technique?

A concept birthed by International Chiropractic Pediatrics Association (ICPA) founder Larry Webster in the 1970s, the Webster Technique is a holistic chiropractic practice that provides a sacral analysis and adjustment that reduces the effects of sacral subluxation/SI joint in expecting mothers. Receiving this treatment can adjust and align a pregnant woman’s spine and pelvis into the proper placement, which can help a baby retain a natural position in the womb leading up to delivery.

How does the Webster Technique help expecting mothers?

Like any chiropractic care, performing the Webster Technique on an expecting mother is both gentle and completely safe. Receiving chiropractic care using the Webster Technique during pregnancy is an effective way to make a patient more comfortable during pregnancy and safer while giving birth, especially for high-risk pregnancies. While the Webster Technique can’t turn a breeched baby, it does relieve tension that can occur in the uterus during pregnancy, which allows for a baby to naturally assume an ideal position. 

Dr. Kim and the Webster Technique

Live Well Chiropractic Center’s Dr. Kimberly Muhlenkamp-Wermert is one of the few female chiropractors in the Cincinnati area that is certified by the International Chiropractic Pediatric Association in the Webster Technique. She specializes in chiropractic care in all phases of pregnancy from pre-conception to post-delivery. Hear more from Dr. Kim about our pregnancy chiropractic care services by watching our educational videos.

If you’d like to schedule an appointment with Dr. Kim, email us at or call us at 513-285-7682. If you have general questions about how a chiropractor and the Webster Technique can help during your pregnancy, send us a message.

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Summer Workouts for Pregnant Women

Summer Workouts for Pregnant Women

Between the heat and changes in a woman’s body, being pregnant in the summer can be uncomfortable, especially if you are used to a certain workout routine. But there are many workouts that can help you beat the heat in the summer and stay in shape even if you are pregnant. All expecting mothers should always consult an OBGYN before beginning any workout routine. Here are a few of our favorite recommended workouts for pregnant women:

Indoor Swimming

Indoor swimming is a great exercise for women who are expecting. Swimming is low impact and easy on joints, which can minimize soreness or discomfort associated with pregnancy. Many gyms also have water aerobics classes that can be a fun, social and safe way for pregnant women to exercise comfortably in the summer.

Cardio Workouts

In addition to indoor swimming, there are many low-impact cardio exercises that can be performed at the gym. Brisk walking on a treadmill, cycling on a stationary bike or using an elliptical can help keep your heart rate up and stress levels down. Aerobic classes such as dancing or Zumba can also be a way for pregnant women to break a sweat in the summer without extreme risk of injury.


While some yoga classes are heated and dynamic, many yoga studios offer classes that are slower paced and not heated, which can be ideal for pregnant women. Practices such as prenatal, yin and restorative yoga focus on gentle stretches and relaxation through static poses and control of the breath. These yoga practices are also good for back and spine alignment, which can help ease some of the discomforts of being pregnant. Your yoga instructor can work with you to make sure you stay safe in certain postures.

Pelvic Exercises

As your delivery date nears, it’s important to prepare your pelvic area for giving birth. Squats and pelvic thrusts can help reduce back pain and prepare your lower abdominal muscles for delivery. Squats and pelvic thrusts can be performed with a personal trainer or on your own at a gym or in the comfort of your home … and in the A/C!

Exercise and chiropractic treatment for expecting mothers

In addition to these pregnant-friendly summer exercises, we recommend chiropractic care during pregnancy to make the process as comfortable as possible. Live Well Chiropractic Center’s Dr. Kimberly Muhlenkamp-Wermert specializes in chiropractic care for pregnant women from conception to post-delivery. She can also discuss workouts with you that can make your pregnancy easier in the summer.

If you’d like to schedule an appointment with Dr. Kim, email us at or call us at 513-285-7682. If you have general questions about workout tips for pregnant women or how a chiropractor can help during your pregnancy, send us a message.

Be sure to check us out on Facebook, Twitter or LinkedIn for our latest updates and tips!

contact Live Well Chiropractic Center

5 Easy Exercises To Manage Lower Back Pain

5 Easy Exercises To Manage Lower Back Pain

Before beginning any exercise plan, check with your medical professional to be sure exercise is the right option for managing your lower back pain. Exercise is quite effective when practiced safely and routinely. These five common exercises are low-impact, easy to do and just may help address some of the lower back pain issues you’re experiencing.

Partial curls

The first exercise for strengthening your lower back and abdomen is a partial curl. While lying on your back, bend your knees at a 45-degree angle. With your arms out straight forward and your chin touching your chest, lift your shoulders off the floor. Hold the “up” position for 3 to 5 seconds; tightening your abdominal muscles will help. Repeat five times to start, then work up to 10 repetitions.

Hamstring stretches

You can also build strength in your lower back by doing hamstring stretches. Begin by lying with your back on the floor, supporting your lower back using a pillow or pad. Bend one leg so that your knee points straight up. Then, while using both hands to hold your thigh, straighten and raise your bent leg perpendicular to the floor. Hold the outstretched position for 20 to 30 seconds. Do this twice with each leg.

Pelvic tilts

Flexing your joints and working little-used muscles when doing pelvic tilts can help release stress and strengthen your lower back. While lying on your back on an exercise pad or yoga mat, bend both knees at a 45-degree angle. Tighten the muscles in your abdomen, then push your lower back down to the floor and hold it there for 3 to 5 seconds before releasing the tension. Repeat the tightening and pushing steps 5 to 10 times depending on your comfort.


The bridging exercise helps build strength in your gluteus muscles, which support your hips and lower back. Lie on your back with your feet flat on the floor. Legs should be at hip width and arms to your sides with palms turned down. Convert yourself into a bridge by pressing your hands and feet down to lift your bottom and lower back off the floor, with your shoulders remaining on the floor. Hold this position for 10 to 15 seconds before lowering your body down. Repeat up to 10 times in three sets, resting one minute in between.

Cat stretches

This exercise doesn’t require lying down, but you may be more comfortable on a pad or mat. As the name implies, cat stretches require positioning yourself like a cat on your hands and knees. Release the muscle tension in your neck and allow your head to drop and hang straight down. Simultaneously, release your hips and draw them forward, pushing toward your head. In this position, your back should form an arch. Hold this position for 3 to 5 seconds and repeat up to 10 times.

In addition to exercise for your lower back pain, consider comprehensive chiropractic care with Dr. Kimberly Muhlenkamp-Wermert at Live Well Chiropractic Center. We help treat and prevent pain and injury through our focus on nutrition, exercise, and spinal health. Schedule your appointment today by calling 513-285-7482 or email

Be sure to check us out on Facebook, Twitter or LinkedIn for our latest updates and tips!

contact Live Well Chiropractic Center

Five Common Causes of Lower Back Pain

Five Common Causes of Lower Back Pain

Lower back pain is a common complaint among people of all ages. Additionally, those who work in office settings – as well as people whose work is physically demanding – can experience lower back pain for different reasons. Understanding five different kinds of lower back pain and its causes may help you make an informed decision about what you can do to avoid or manage your back pain.

Muscle or ligament tear, pull or strain

By far, the most common cause for lower back pain among people of any age or occupation is the straining, pulling or tearing of a lower back muscle or ligament. A tear, pull or strain is usually caused by improperly lifting, pushing or pulling a heavy object. Usually, this kind of lower back pain can be avoided by learning safe lifting techniques.

Joint dysfunction

When the joints in your hips and spine begin to lose their elasticity and cushioning function due to either protracted use or age, you can experience lower back pain. The pain may occur during normal, everyday movements such as standing up after sitting, or when remaining seated for an extended period of time. Most people tend to make mechanical adjustments in the way they move to accommodate or avoid this kind of lower back pain, which can cause problems in other locations on the body.

Spinal irregularities

Two common spinal irregularities that may cause lower back pain are scoliosis (curvature of the spine) and spinal stenosis (narrowing of the spinal canal). Scoliosis most often is diagnosed during youth while the bones are growing, and spinal stenosis usually occurs in adults, resulting from regular use or repeated movement over time.

Bone or joint degeneration

Two forms of bone and joint degeneration that can cause lower back pain – osteoporosis and arthritis – seem to be most familiar among older adults. However, either can occur in children or teens who have an underlying medical condition or genetic disorder. Popular ways of treating bone and joint degeneration, in order to avoid the accompanying lower back pain, is through the use of dietary supplements.


Any form of injury, trauma or fracture to the back or pelvis, including a herniated or ruptured disc, could be the source of chronic lower back pain. These kinds of injuries should always be taken seriously, and they should be treated immediately by medical specialists. Although surgery and medication are often go-to treatments, some injuries and pain management are better handled with natural and non-invasive care.

Are you experiencing any of these or other forms of lower back pain? Consider comprehensive chiropractic care with Dr. Kimberly Muhlenkamp-Wermert at Live Well Chiropractic Center. We help treat and prevent pain and injury through preventative health services with a focus on nutrition, exercise and spinal health. Schedule your appointment with Dr. Kim today by calling 513-285-7482 or emailing Her extensive understanding of body mechanics will get you feeling better!

Be sure to check us out on Facebook, Twitter or LinkedIn for our latest updates and tips!

contact Live Well Chiropractic Center

Red, Rhythm and Boom

Red, Rhythm and Boom

Independence Day is a time to celebrate America’s birthday and Mason’s Red, Rhythm and Boom is a great event to celebrate with the family. Featuring games, rides, live music, food and fireworks, this patriotic celebration offers something for everyone. So if you’re looking for a great way to celebrate American independence, check out what’s going on at Red, Rhythm and Boom.

The fun starts at 4 p.m. Wednesday, July 3 rain or shine with first-come, first-serve lawn seating at the Mason Municipal Campus for what’s sure to be a fun-filled evening for everyone. And because admission is free you and your family can enjoy everything the evening has to offer. Things like…

Games, Fun and Food

No Independence Day celebration is complete without fun and games. Red, Rhythm and Boom doesn’t disappoint here. The games begin at 4 p.m. and with the purchase of a wristband, your kids can enjoy fun inflatable interactives, a bounce house and more. Food vendors featuring a variety of tasty treats will provide plenty of dining options or cool beverages to help you beat the heat.

Live Music and Entertainment

In addition to plenty of games, interactives and food, Red, Rhythm and Boom offers live music and plenty of entertainment that’s sure to be a rocking good time for the whole family. The evening kicks off at 6 p.m. when alt pop trio Echosmith, known for its Billboard Hot 100 hit “Cool Kids,” takes the stage. They’ll have you rocking out and ready for the music to continue at 8:30 p.m. when Grammy-award nominated rock band Daughtry takes the stage. Former “American Idol” finalist Chris Daughtry and his band will keep the party going with hits like “It’s Not Over” and “I’m Going Home.”

Honoring Those Who Served

In honor of the 100th anniversary of the establishment of the American Legion and to recognize the contributions and sacrifices of our nation’s veterans, Red, Rhythm and Boom is proud to partner with American Legion Post 194. As a tribute to local active military members and veterans, the City and Post 194 will be hosting military activities and attractions throughout the evening that includes a video tribute to those who have served our nation’s military. Former and active duty military personnel are encouraged to submit their own videos that will be added to the tribute.

Fireworks Extravaganza

What would Independence Day be without an amazing fireworks show? The evening wraps up at 10 p.m. as Rozzi’s Famous Fireworks lights up the night sky.

Declare Independence from Pain with Help from Live Well Chiropractic Center

Whether you need help relieving pain associated with tennis elbow, your back, neck or hip areas, pregnancy-related pain, many other common conditions or even custom orthotics and nutritional supplements, Mason’s Dr. Kimberly Muhlenkamp-Wermert of Live Well Chiropractic Center can help! Dr. Kim specializes in all aspects of the pregnancy process from preconception to post delivery. She is one of the few females in the Greater Cincinnati area certified by the International Chiropractic Pediatric Association, or ICPA, in the Webster Technique, and also by the Academy Council of Chiropractic Pediatrics. Call us today at 513-285-7482, or email to see how we can help give you independence from pain!

Be sure to check us out on Facebook, Twitter or LinkedIn for our latest updates and tips!

contact Live Well Chiropractic Center

4 Restaurants with Great Healthy Options in Mason

4 Restaurants with Great Healthy Options in Mason

Eating out is a constant in our lives, but all too often eating out means eating unhealthy meals. We get it. Eating a salad with lemon juice for a dressing every meal isn’t appealing, but luckily there are plenty of great restaurants in Mason that offer delicious and healthy options. Here is our list of eight great dishes at four Mason restaurants that will have your taste buds rejoicing without the guilt.

In a hurry on your lunch break? No worries. Stop into Zoup at Deerfield Pointe Shopping Center on Mason-Montgomery Road for its Quinoa Veggie soup. This healthy vegan soup has quinoa, kale, red and yellow peppers, broccoli and cauliflower. Clocking in at 100 calories per 8-ounce serving and packed with nutrients, it’s a great option for a hot soup. Zoup also offers red and green gazpacho, served cold, that is incredibly low in calories and packed with flavor. You can also opt for the Fiesta chicken salad with romaine, cheddar, corn and black bean salsa, pico de gallo, tortilla strips and chipotle ranch dressing for 160 calories per half bowl if calories are your main concern. But if you’re strictly watching calories, be sure to check out its nutrition information online before ordering. The roasted veggie wrap, for example, sounds like it would be a great choice, but packs 570 calories a serving.

Wildflower Café
The Wildflower Café in downtown Mason is a wonderful spot for a great meal. Serving a farm-to-table menu with fresh seasonal ingredients from local and organic farms, the restaurant focuses on achieving minimal environmental impact and sustainable local economies. Try the Vegan Cassoulet, a traditional French country dish (less the meat) with local veggies, country beans and crushed tomatoes baked with thyme, oregano and garlic, topped with crispy onions and aged balsamic, served with a simple salad.

Phoenician Taverna
Phoenician Taverna serves Mediterranean fare (including vegetarian options) in the White Blossom Center on Mason-Montgomery Road. This busy restaurant has earned 4.5 out of 5 stars on Yelp and has plenty of healthy options. We like its Salmon Meshwi, a grilled salmon filet served with grilled vegetables and burghul pilaf. The Fool M’Dammas is also delicious. These are simmered fava beans mixed with fresh lemon, garlic and extra virgin olive oil.

S.W. Clyborne & Spirits
Clyborne’s, as it’s known around town, is located on Snider Road at Tylersville. With its chic décor and amazing service, Clyborne’s is quickly going from hidden gem to Mason mainstay. The mushroom lentil burger is a great choice. It includes a house-blend of roasted mushrooms and black beluga lentils, lettuce, pickled onion, fresh avocado and sriracha aioli. Also, check out the fresh catch of the day. Recently, it featured pan-seared Bristol Bay scallops served atop mushroom farro finished with a spring pea purée and shaved radish. Delicious!

Whether you’re dining out for a quick lunch break or a leisurely date-night dinner, we hope you enjoy a few of these dishes from great Mason restaurants. Live Well Chiropractic knows that nutrition is a huge part of your overall health and wellbeing, and are proud to offer a variety of supplements and support products. Give us a call at 513-285-7482 to find out how we can help improve your nutrition and overall health!

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Yes, that’s a baby! :)

For those of you who have noticed my quickly expanding abdomen recently and have been wondering, but too polite to ask: Yes, that’s a baby! My family and I are beyond excited to announce that we are expecting the arrival of baby #4 in early October. We still aren’t sure if we are going to find out the sex of the baby this time around. We did not with the first 3, but I kind of want to know with this one! Please bear with me with my pregnancy fatigue over the next few months, making a baby, raising 3 little ones and taking care of patients can be hard work 🙂 As with all my previous pregnancies, we will conduct business as usual at Live Well Chiropractic Center until the arrival of our little pumpkin in October!

Importance of Posture

The Importance of Posture

Most people don’t realize the importance of posture and the effects it can have on your overall health. Having poor posture is one of the top three reasons for all visits to the doctor, and worsening posture over the years can decrease your life expectancy. Here are a few reasons why maintaining good posture is important to your health.

Preventing back problems

One of the biggest problems that can occur from poor posture is temporary or chronic back pain due to the pressure put on your joints, nerves, and muscles from slouching. If you have a job that requires you to sit at a desk for most of the day, make sure you are sitting up straight.

Improving athletic performance and preventing injuries

Even if you are a star athlete, poor posture can impact your performance and cause injuries, especially if you spend most of your day sitting for long periods of time. In order to enhance your posture when you are off the field or outside of the gym, make sure to take regular breaks throughout the day that involve some activity. Even taking a 15-minute walk can help improve your posture and ultimately your athletic performance.

Lowering the risk for chronic health problems

The natural height that we lose with age brings a greater chance for having a curved spine, which can cause tightness around many of your internal organs. These restrictions increase the chances for chronic health problems such as digestive issues, stroke and heart disease. In order to reduce the risk for these health-related issues, treat your posture with the same level of care as you would with other habits, like healthy eating, exercise, and brushing your teeth.

Boosting your mood and energy levels

Having good posture can impact more than how you appear. A study from the Journal of Behavior Therapy and Experimental Psychiatry states that “adopting an upright posture may increase positive affect, reduce fatigue and decrease self-focus in people with mild to moderate depression.” The tension caused by poor posture can also decrease your energy levels due to the compression in your spine. In order to keep both your body and mind strong, be sure to incorporate flexibility exercises such as yoga into your workout routine.

Live Well specializes in chiropractic services that improve posture including spinal alignment, decompression therapy, and preventative exercises. We can also help your children improve their posture before bad habits become ingrained. To schedule an appointment, email us at or call at 513-285-7682. If you have general questions, feel free to send us a message.

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Get Creative with Your Herbs

Get Creative with Your Herbs

The kitchen is the heart of the home and creating a fantastic meal for your family or entertaining is even better when you use fresh herbs. Herb gardens can be started and maintained in both indoor and outdoor settings and add some flair to your recipes. But you don’t need to be an experienced chef or gardener to grow herbs yourself. If you aren’t sure where to begin, here are a few tips for growing your own herbs and getting creative in the kitchen.

Choose Your Herbs

When deciding on which herbs are right for you, consider if you want to grow indoors or outdoors based on the climate of your region. If you reside in a cold location, keeping herbs indoors might be best. Also, consider how much time and attention you have to make your herb garden a success. Some of the easiest and most popular herbs to grow are basil, rosemary, chives, parsley, tarragon, lavender, dill and mint.

Starting and Maintaining Your Garden

Once you have chosen your space and which herbs you are going to grow, the gardening process is fairly simple. Herbs need to be planted, watered and harvested frequently for the best results. Many herbs like oregano, chives and parsley can be grown in pots or containers indoors or planted in a well-lit soiled area outside. Deciding when to harvest depends on the herb, but they generally should be harvested before they flower. Removing approximately 1/3 of the growth with scissors will keep herbs growing at a more bountiful rate and better quality.

Get Cooking

Once you have your herb garden up and running, it’s time to head into the kitchen to put your homegrown herbs to use. Knowing which herbs to pair with certain foods can be tricky, but some of our favorites are using basil for making homemade pesto, rosemary herbs for grilled pork loin and dill for salmon. Some other options include using parsley, chives and tarragon for making herb butter to grill steaks or sea bass.

More Than Just Food

Your homegrown herbs can be used for other household items in addition to food. Get creative outside of the kitchen by using lavender and cilantro to make bath bombs, soap, baking soda or decorations, or rosemary to make fresh herbal hair rinses. Rosemary and mint can also be used as an insect and mice repellent to keep unwanted pests out of your kitchen.

We encourage you to stay healthy and safe while gardening by stretching and wearing protection for your knees when gardening outdoors. In addition to our safety tips, Live Well can help you with a variety of nutritional support and services. Contact us by emailing or calling at 513-285-7682 or send us a message.

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How to Stay Safe on the Court

How to Stay Safe on the Court

Tennis is an amazing sport for many reasons. It’s a great aerobic workout that also strengthens your muscles, betters your balance and increases your physical stamina. Another bonus is that tennis is played in a social setting, has a degree of friendly competition and can be played almost anywhere throughout the year.

While tennis-related injuries happen less frequently than other high-impact sports, there are a number of ways that you can minimize the chance for injury on the court and ultimately up your tennis game. Here’s how.

Warm Up Properly

Tennis is so fun that it’s common to want to jump right into the game, but warming up is an imperative part of any sports-related activity or workout routine. Failure to do proper warm-ups before heading onto the court can be harmful to your muscles and joints. Gentle stretches and basic aerobic warm-ups like jumping jacks, running in place and lunges for several minutes will not only prevent injuries but will also increase your performance.

Stay Hydrated

Drinking enough water not only makes you feel and play better, but it also helps your muscles. Dehydration can cause sodium and potassium levels to be abnormal, which is directly related to muscle strains. Make sure to drink water before, during and after your tennis matches to prevent dehydration, especially during the summer.

Prevent Overexertion

Playing tennis frequently can be fun and exciting, but it can also increase the risk of injury, especially in your dominant arm. Tennis elbow is a common condition that occurs when the tendons in the lateral epicondylitis are being overused from the twisting motions in your arms. 70 percent of active tennis players develop tennis elbow at some point in time.

The condition can cause severe pain on your elbow, forearms, and wrists that make everyday activities difficult. A common misconception about tennis elbow is that it occurs only from playing tennis. Many other sports, hobbies, and professions that require an intense or repetitive grip, like using a computer mouse all day, can also be a cause.

If you’ve treated the pain from tennis elbow with at-home remedies such as over-the-counter pain relievers, icing, heating and rest and are still experiencing symptoms, it may be time to see a physician. While chiropractors are generally associated with providing treatments for the back, their techniques are also applied with great success to eliminate tennis elbow.

Dr. Kim can treat tennis elbow by using adjusting techniques and rehabilitative exercises that focus on the fascia, or the soft connective tissues between your muscles. To schedule an appointment at Live Well Chiropractic Center, email us at or call at 513-285-7682. If you have general questions, feel free to send us a message.

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