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Simple Stretches To Prevent Back Pain

Simple Stretches To Prevent Back Pain

According to the U.S. Government’s National Center for Biotechnology Information, nearly 80 percent of people will deal with back pain at some point in their lives. Whether in a debilitating form or as an annoyance, back pain can often stop us in our tracks and make even common movements difficult.

The back’s musculoskeletal system is made up of bones, muscles, tendons, ligaments, and other connective tissues that provide form, support and stability to our bodies. And to keep this complex system functional, we need to exercise it. So while it may seem counter-intuitive to exercise a sore back, it is actually key to helping it heal and prevent pain from beginning — with your physician’s approval. Here are a few simple stretches to keep your back in great shape.

Arm Raises

Before you get out of bed in the morning, raise your arms slowly above your head and you take a few deep breaths.

Toe Touches

Once you sit up in bed and move your legs to the floor, bend over and touch your toes, then raise your hands above your head.

Trunk Rotations

The trunk rotation stretch can help relieve tension in your lower back. It also works your core muscles, including your abdominals, back muscles, and the muscles around your pelvis.

Lie on your back and bring your knees up toward your chest so your body is positioned as if you’re sitting in a chair. Fully extend your arms out to the sides, with your palms face-down on the floor. Keeping your knees together and hands on the floor, gently roll both bent knees over to your right side and hold for 15–20 seconds.

Return to the starting position and repeat step three on your left side, again holding for 15–20 seconds. Repeat five to 10 times on each side.

Pelvic Tilt

​​The pelvic tilt exercise is a simple yet effective way to release tight back muscles and maintain their flexibility.

Lie on your back with knees bent, feet flat and arms by your sides. The natural curvature of your spine will lift your lower back slightly off the floor.

Push your pelvis slightly up toward the ceiling (your pelvis should not leave the floor) while tightening your abdominal and buttock muscles. In doing so, you should feel your lower back pressing into the floor. Hold for five to 10 seconds, then relax. Work your way up to doing 10 of these per day.

Are you experiencing 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 with non-invasive healthcare services and a focus on nutrition, exercise and spinal health. Schedule your appointment with Dr. Kim today by calling 513-285-7482 or emailing Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates and tips!

How To Relieve Lower Back Pain This Summer

With the warm weather, everyone is eager to get out of the house. Summertime activities like yard work or exploring the great outdoors are a blast, but they can also take a toll on your body. For four out of five adults, a pulled muscle or medical condition will trigger a painful surge in your lower back.

Symptoms are different for everyone, manifesting as either a sharp, stabbing sensation or dull ache. Untreated, lower back pain impacts not only your physical health but mental wellbeing, too, as it takes away the joys of everyday activities. Don’t let lower back pain get the best of you this summer. Here are some tips on how to relieve lower back pain:

Get Your Body Moving
Sedentary lifestyles, or too much sitting, takes a toll on your lower back and overall health, so take time to step away from the desk or couch. Start with walks around the neighborhood before jumping into a 5K, and make activities like kayaking or biking extra fun by inviting friends. Summer is also the perfect time to go for a swim, which is one of the best non-impact exercises you can do to help treat and prevent most back pain.

Do Yoga For Physical And Mental Health
Taking up a yoga practice or stretching for a few minutes every day can help with back pain. Poses like the Downward-Facing Dog or Cat-Cow help mobilize the spine and relieve body tension. With a variety of methods and resources, yoga is accessible for everyone. It’s also considered a form of mind and body therapy that will uplift your mental and physical health.

Be Safe When Lifting Heavy Objects
Whether luggage or a bag of mulch, lift safely to avoid throwing out your back. Muscle strain and injury occur when you bend your waist or twist your spine. Instead, bend your knees into a squat and keep your back straight as you stand. Recognize your limits, and ask for help if you need it.

Practice Mindful Sleeping Habits
Sleeping impacts your health as it’s the time for your body to rest and rejuvenate after each day. Comfortable sleeping positions relieve your pain and help you rest. When sleeping on your back, use pillows under your knees and lower back. And if you’re a side sleeper, pull your knees toward your chest. These tools will aid in removing tension from your body.

Use Cold And Heat To Soothe Pain
Applying cold or heat can ease lower back pain. Heat, like hot pads or warm showers, provide relief by relaxing muscles and improving blood flow. Cold gel packs or ice reduce stiff and sore muscles. For either method, remember to use a layer between the temperature source like a towel to protect your skin.

Seek Professional Care
Chiropractic treatments use different adjustment techniques to align the spine in a safe, non-invasive way, easing tension and leaving you feeling great. Live Well Chiropractic Center is here to support your wellness so you can make the most of your summer. We provide restorative and customized care plans to aid your healing journey from treatment to maintenance. Reach out to our team of professionals for a consultation today. Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates and tips!

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How To Relieve Lower Back Pain

How To Relieve Lower Back Pain

If you’ve ever had pain in your lower pain, you know how much it hurts to move even your arms, legs or neck. A good way to stop constant low-back pain, aside from treatment, can be by exercising. It’s a bit of an oxymoron, sure, but exercise can help. Until you’re ready to go for a run or lift weights, consider swimming, a low-impact aerobic workout that relieves pressure on the joints and spine while exercising the muscles in the back.

What Causes Low-Back Pain?

Back pain can range from a muscle aching to a shooting, burning or stabbing sensation. In addition, the pain may radiate down your leg or worsen with bending, twisting, lifting, standing or walking.

The most common cause of low back pain is muscle or ligament strain. If you do not have a strong core, this can also cause low back pain from the strain of carrying extra weight.

Bulging or ruptured disks in your spine could also be the culprit. Disks are the cushions between the bones in your spine. The soft material inside a disk can bulge or rupture and press on a nerve, causing the pain.

In some cases, arthritis in the spine can lead to a narrowing of the space around the spinal cord, a condition called spinal stenosis. In rare cases, it could be osteoporosis, when your spine’s vertebrae develop fractures from porous or brittle bones.

If your back pain is accompanied by pain radiating past your knees, unexplained weight loss, bladder/bowel problems or is a result of an injury, call your physician.

How Does Swimming Help Pain In Your Lower Back?

When you’re in the water, you’re in a non-weight bearing environment. This reduces stress on your joints and allows a greater range of motion. The hydrostatic pressure in a pool also increases blood flow to the muscles in your back.

Depending on the severity of the pain in your lower back, and of course with your doctor’s OK, start slowly with a simple walk through water that completely covers your core. The friction from the water gives a light resistance that will strengthen the muscles in your back, as well as your core. As you heal, work your way up into swimming laps or taking a water aerobics class.

Are you experiencing 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 with non-invasive healthcare services and 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 and LinkedIn for our latest updates and tips!

contact Live Well Chiropractic Center



How To Stay Healthy This Winter With Chiropractic Care

How To Stay Healthy This Winter With Chiropractic Care

Staying healthy during the long winter months is a challenge facing most of us. Not feeling well or dealing with an injury makes day-to-day life more challenging. Whether it’s the seasonal flu, winter sports injuries or just feeling the impact of the cold weather on your joints, chiropractic care is one way to proactively prepare for the change in temperatures and stay healthy during the winter.

Here’s how visiting your chiropractor during the winter months can help:

Reduce body stiffness

When the temperature drops, your muscles contract in an effort to keep you warm. Unfortunately this well-intended reaction often results in stiffness and less flexibility in your muscles or joints, making you more prone to discomfort and injury. An adjustment to your spine can help your spine stay properly aligned, which will relieve your body stiffness.

Prevent colds and flu

The spread of colds and flu is more prevalent in the winter. Combine that with compromised immune systems, sleep deprivation and stress, and it’s no wonder why most of us get sick in the winter. Spinal adjustments can boost your nervous system, which in turn can strengthen your immune system.

Heal sports injuries

If you’re a skier, snowboarder or like to exercise outside, chiropractic care can ensure your body is loose and properly aligned before you venture out into the elements. When your muscles are already warmed up and flexible, you are less prone to injury.

If you do sustain an injury, chiropractic care can help you rebuild your strength and coordination. This gives your body a chance to heal and correct itself naturally without medication or invasive procedures.

Relieve symptoms of Seasonal Affective Disorder

Seasonal Affective Disorder, or SAD, is a type of depression that occurs with the changes of season. While there is no cure for this, chiropractic care can regulate hormone production to the nervous system. Because the spine acts as the central nervous system’s communicator to the rest of the body, spinal adjustments can help you get better control of your feelings, thoughts and emotions.

Manage stress

Our muscles contract when we’re feeling stressed, resulting in tension in our shoulders, back, neck and other muscle groups. Muscles that are constantly tense impact the bones, tendons, ligaments, joints and nerves as well. When a chiropractor adjusts the spine, it relieves the pressure and results in an immediate sense of relief, which is freeing both physically and mentally.

If you’re ready to stay healthy this winter and alleviate the aches and pains the cold weather brings, give Live Well Chiropractic Center a call. We are available to answer any questions you have about joint or muscle stiffness, sports injuries, or the impact of Seasonal Affective Disorder on your body.

Contact us today at 513-285-7482 to schedule an appointment, or check us out on Facebook, Twitter and LinkedIn for our latest tips and updates!

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8 Ways To Workout At Home

8 Ways To Workout At Home

Ohio gyms and workout centers have opened, but not everyone feels comfortable going at this point in the pandemic, including those of us with certain diseases and conditions. It’s still important to exercise while we’re staying at home more, so here are 8 ideas for how to get in your workout at home. Be sure to check with your physician before beginning any new exercise plan.

Homemade Gym Equipment

Think you can’t work out if you don’t have a home gym? Think again! Many everyday items can be repurposed into equipment. A sturdy stepstool or bottom stair can make a great jump-up box perfect for working out your lower body. Just be sure to move it into a large, open area to avoid injuries if you fall.

Miss working out with free weights? Make your own by using old milk or soda containers filled with water or sand. Miss the treadmill or cardio course? Go old-school and do jumping jacks or jog in place while you’re waiting on dinner to cook or watching TV.

Working Out With Videos

YouTube is a fantastic resource for in-home workout courses. Try this video that uses your body weight as the primary exercise tool. You can also try this video for 10 exercises you can do with only a chair.

Speaking of chairs, many of us want to exercise, but we also don’t want to leave our chair. We get it. Check out this video to get your workout in while you sit. No excuses!

Workout As A Family

One fun way to workout with your family is by playing games together. Check out our blog, 6 Ideas For Family Game Night for the tips. These wholesome games will have your whole family laughing while they work up a sweat!

Try hosting a family Olympics by making a homemade obstacle course and take turns competing to see who can finish it first, or with the most flourish. Use pillows and cushions to create a course for running and jumping. Add in a blanket that your family has to crab walk over or crawl under for a little extra difficulty.

At Live Well Chiropractic Center, your health and wellness are important to us. Dr. Kimberly Muhlenkamp-Wermert and her team are experienced in working with athletes and other physically active people to help them achieve their goals. To schedule an appointment, email us at or call at 513-285-7682. Be sure to check us out on Facebook, Twitter or LinkedIn for our latest updates and tips!

contact Live Well Chiropractic Center

Keeping Your Mind And Body Active At Home

Keeping Your Mind And Body Active At Home

As our new normal of social distancing lingers on, it’s easy to become stressed or obsessed with the news. While it’s important to stay informed, it’s more important than ever to find ways to entertain, educate and inspire ourselves and our families. We’ve posted another blog with ideas for at-home fun and games, and below is a list of resources that will stimulate your body and mind to help you escape the pull of the television.

Workout At Home

While we may not be able to go out as much, it’s important to stay active. Whether you’re taking a walk most evenings or having fun in your backyard, getting those feel-good endorphins from a workout definitely helps reduce stress. The YMCA has posted a series of home workouts ranging from strength training to cardio to yoga. Also, trainer Lita Lewis posted a free 30-minute HIIT video for those looking for a high-intensity workout, and Anna Renderer’s family fun cardio workout is a great way for the whole family to get moving inside.

Art Adventures

Just because the museums have closed and theaters are dark doesn’t mean your inner artist has to take a pause. In fact, artists are stepping up with the power of the internet to let our creative spirit flow. The Metropolitan Opera is streaming an encore performance at 7:30 p.m. featuring operas including Carmen, Cosi Fan Tutti, Aida and many more. Google Arts & Culture’s collection will take you on a virtual tour of 12 famous museums including the Guggenheim in New York, the National Gallery of Art in Washington and even Paris’ Musée d’Orsay. Want an active art experience? Check out the Kennedy Center Education Artist-in-Residence Mo Willems’ streaming collection, where you can doodle along with Mo and create your own works of art.

Learn At Home

We get it. It’s easy to plant yourself in front of the television and binge the saga of the Tiger King or the Harry Potter movies. While you should take time to entertain yourself, every now and then put down the remote and take your mind on a journey as well. Escape into new adventures with 1,000 free audiobooks or 800 free eBooks. You’ll find adventures for all ages and interests on these sites. Planning for a dream vacation when the crisis is over? These nine websites offer free language lessons for learners of all ages.

And for those of us taking on the role of teachers, there are plenty of online resources for you, too. Our public library has created several resources to help parents with their students’ education. These include online storytimes from librarians, Great Parks nature programs, local artists leading lessons and more. It also continues to offer Homework Help Now service. This connects a student with a tutor in a wide range of subjects from K-college from 2 p.m-11 p.m. daily.

The library also offers many databases to let you learn something new. Have you wanted to learn to knit? Learn a new craft from Creative Bug. What to know about your family history? is available from your home for free via the library.

And when you need a few moments of quiet time for a work meeting or to simply enjoy a cup of coffee, Disney and Crayola have free printable pages for your children to color.

Living Well

At Live Well Chiropractic Center, we have temporarily reduced our hours, but remain open to treat our patients. Using CDC guidance to ensure your safety, Dr. Kimberly Muhlenkamp-Wermert and our team offer a full suite of chiropractic care, orthotics and corrective exercise for your entire family to feel its best. Give us a call at 513-285-7482 to find out how we can help today! Be sure to check us out on Facebook, Twitter or LinkedIn for our latest updates and tips!

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3 Important Tips For Beginning A New Fitness Plan

3 Important Tips For Beginning A New Fitness Plan

One of the most popular resolutions every year is to get in shape. Taking your physical health seriously has many benefits, including having more energy, boosting your mental health, less risk of chronic illness and being able to sleep better. While your newfound dedication to physical health is exciting, it’s important to check with your doctor before beginning any new exercise plan. After that check-up, here are a few tips to help you get started and stick with your goals.

Slow and Steady

Remember the old story of the tortoise and the hare? It’s as true today as it ever was. If you used to go to the gym two days per week and try to change that to five days a week immediately, you’re less likely to stick with it and can soon be discouraged. This can lead to a backslide. Starting with small goals will help keep you motivated. Instead of planning to double or triple your exercise time, don’t put a number on it. The goal could be to increase your workout time or to exercise more frequently. And when you meet your goal, reward yourself with a hot bath or even some time alone with a book.

Stay Hydrated

Drinking non-carbonated and non-caffeine fluids throughout the day, even during rest days, is key to maintaining healthy hydration levels. When you go for your workout, be sure to bring along a water bottle and drink in between sets. This will help you maintain optimal performance, especially when exercising in warm temperatures. And most importantly, hydrating after your workout can help you recover faster and be ready for your next workout.

Listen To Your Body

You’ve heard about playing through the pain? It’s not a good idea. You will be sore when starting or stepping up an exercise plan. Muscle soreness is to be expected, and the best treatment is to keep those muscles warm and moving. But pain is different than soreness. Talk with your doctor or chiropractor for tips to help with your pain so you don’t run the risk of a more serious injury. Taking your time to progress through your fitness program can help you maintain your routine in the long term and make the most of it.

Dr. Kimberly Muhlenkamp-Wermert and the team at Live Well Chiropractic Center are experienced in working with athletes and other physically active people to help them achieve their goals. They will use adjusting techniques and rehabilitative exercises that focus on the fascia, or the soft connective tissues between your muscles to keep you moving. To schedule an appointment at Live Well Chiropractic Center, email us at or call at 513-285-7682. And be sure to check us out on FacebookTwitter, and LinkedIn for our latest updates and tips!

contact Live Well Chiropractic Center

5 Ways To Sneak In A Workout During Cold Weather

5 Ways To Sneak In A Workout During Cold Weather

If you’ve lived in the area for a while, you know that the seasons can change week by week or even day by day, but we still have to find a way to keep active even when the weather outside is frightful. It isn’t always easy, especially during the busy holiday season, but it’s easy to do with a little creative planning. Here are some ideas to help you stay on top of your fitness goals.

Indoor Walking

There are plenty of great spots for indoor walking around town. Our blog has many details for the best 6 indoor walking spots around Cincinnati, but our favorite is still Kenwood Towne Centre. It is open for walkers Monday through Saturday starting at 8 a.m. and starting at 10 a.m. Sundays. One lap around the entire mall (including all corridors) is 1.07 miles, which gives you plenty of time for window shopping and people watching. It’s even a great activity to do with the kids!

Don’t Park Too Close

When you’re dashing out for quick errands it’s logical to want to park close to the door, but try to change your thought process a bit and make an afternoon out of your chores. Park in the furthest spot away from the store. Even if you’re just running for one item, take the time to walk down every aisle. Adding steps here and there really adds up to achieving your fitness goals!


As long as you’re properly dressed for the weather and are careful to avoid slipping and other injuries, sledding is a fun way to be active. Not only are you setting a good example of the importance of physical activity for your kids, but the walks back up the hill are a great workout for your glutes and to burn more calories. Research in metabolic equivalents uses actual measurements of the calories expended by people walking uphill at a brisk 3.5 miles per hour with those walking on flat, firm ground at the same speed. The difference was an increase of calories burned by 60 percent or by an additional 48 calories per mile for a 150-pound person. On flat ground, that person would burn 80 calories per mile.

See The Sights

For many couples and families, it’s not quite the holiday season without a trip to PNC Festival of Lights at the Cincinnati Zoo & Botanical Garden or WinterFest at Kings Island. You won’t even notice the workout as you trek the parks to see the sights. Too cold for this type of venture with the little ones? Visit all the attractions inside the Cincinnati Museum Center or check out Water Wonderland with Scuba Santa at the Newport Aquarium.

Wheel It Up

When’s the last time you’ve been roller skating? Loveland’s Castle Skateland has the largest skating floor in Greater Cincinnati and offers themed skating sessions for couples and families. Roller skating is a lot of fun, and a great way to burn calories, too. A 160-pound person will burn about 548 calories during 60 minutes of roller skating, while a 200-pound person will burn about 683 calories in that same amount of time

For more healthy living tips, visit us at Live Well Chiropractic Center. With chiropractic care from our clinic, you can expect to live your healthiest life, no matter the season. Call us today at 513-285-7482 or email to schedule your consultation to learn more about the health benefits of our brand of chiropractic care. And don’t forget to check us out on Facebook, Twitter or LinkedIn for more tips!

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Six Tips for Finding Time to Exercise When You’re Busy

Six Tips for Finding Time to Exercise When You’re Busy

Work and family obligations can make it tough to commit to an exercise regime. The Department of Health and Human Services recommends that adults should do at least 150 to 300 minutes of moderate-intensity aerobic activity each week. Since hitting the gym for an hour may not always be possible, we’ve gathered six tips for finding time to exercise when you’re busy.

Kitchen Calisthenics
While water is boiling or food is simmering, try squats, lunges, and calf raises. For an arm workout, do incline pushups against the countertop. Alternate between traditional pushups (elbows out) and tricep pushups (elbows in), which focus on different areas of the arm. 

Dance Party!
Turn off the TV and turn up the music. Kids especially love this tip because they can join the fun! The key is to pick upbeat music that gets you moving. A typical song lasts around 4 minutes, so make your own Dance Party playlist. Just three to four songs will provide a 12 to 16-minute burst of aerobic exercise.

Exercise while you’re watching TV
Who says you must sit while watching your favorite shows? Store a few items of exercise equipment in a basket next to your TV. If they’re easily available, you’re more likely to use them. These can include resistance bands, weights, a yoga mat or even a hula hoop.

Walk to the copy room
Yes, it’s convenient to have a printer in your office but send your documents to the community printer instead. It forces you to leave your desk and walk to retrieve them. Although you won’t work up a sweat, it gives you a few minutes to stretch your legs and get the blood flowing. It’s also a great way to give your eyes a rest from the blue light emitted by computer screens.

Exercise on your lunch break
If an early morning workout isn’t your cup of tea and evenings are too hectic, try exercising during your lunch break. Find a fitness center close to your office or use the area around your building for a brisk walk, jog or run. Not only can you squeeze in 30 minutes to an hour of exercise, but it also helps to clear your head and refocus for the rest of the day.

Exercise during work
Some days you just can’t leave the office, so fit in workout time right next to your desk. Keep a set of weights nearby to pump out reps while talking on the phone. Use your chair to do tricep dips. Squats, lunges and calf raises don’t need any equipment and are great leg-toning exercises. From stand-up desks to mini fitness bikes, there are plenty of products available that can help keep you moving at work.

Exercise has many benefits, so we hope you can fit in extra workout time with these tips. If you experience any pain from exercising, please reach out. At Live Well Chiropractic Center, we help treat and prevent pain and injury through our focus on nutrition support and supplements, 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

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!

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