Bergen Spine & Rehab LLC, Chiropractic & Physical Therapy

Bergen Spine & Rehab LLC, Chiropractic & Physical Therapy At Bergen Spine and Rehabilitation, we focus on patients with chronic conditions.

Physical Therapy, Back Pain, Auto Accidents, Neck Pain, Herniated Discs, Pain Management, Personal Injury, Wellness Care

Warming up before a workout increases heart rate and circulation, loosens the joint, and increases blood flow to the mus...
02/20/2025

Warming up before a workout increases heart rate and circulation, loosens the joint, and increases blood flow to the muscles. It decreases the risk of injury by keeping the muscles warm and loose, preventing acute and overuse injuries.

Experience-dependent plasticity is the process of creating and organizing brain neurons through life repetition. When we...
02/18/2025

Experience-dependent plasticity is the process of creating and organizing brain neurons through life repetition. When we initially learn something, we use multiple regions of the brain but with repetition of the task, we need less regions of the brain to complete it. The task becomes second nature and we can complete it without thinking about it. Learning new activities creates new networks in the brain.

During sleep, the body releases cytokines which are proteins that help fight infection, inflammation, and trauma. Muscle...
02/13/2025

During sleep, the body releases cytokines which are proteins that help fight infection, inflammation, and trauma. Muscles and tissues repair and rejuvenate during sleep, so if you're not getting a sufficient amount of rest each night, it's going to be harder to heal. If you're an athlete, sleep is a metric that should definitely be tracked to perform your best.

Why does inflammation cause pain? Pain caused by inflammation is called nociceptive pain. It can feel sharp, dull, achin...
02/11/2025

Why does inflammation cause pain? Pain caused by inflammation is called nociceptive pain. It can feel sharp, dull, aching, or pricking. Inflammation is the body's way of fighting back and the body releases mediators like cytokines, histamine, and prostaglandins into the affected area. These mediators activate nociceptors (tiny nerves) and transmit pain signals to the brain.

Slow down! Eating slowly gives your brain the chance to get the signal that you’re full, so you’re less likely to overea...
02/06/2025

Slow down! Eating slowly gives your brain the chance to get the signal that you’re full, so you’re less likely to overeat. And if you take it slow, you’re more likely to think about what you’re eating and make sensible healthy choices.

What is Flexitarian? The fairly recent dietary term is a combination of the words 'flexible' and 'vegetarian.' Someone w...
02/04/2025

What is Flexitarian? The fairly recent dietary term is a combination of the words 'flexible' and 'vegetarian.' Someone who eats a mostly plant-based diet but also occasionally eats meat or fish.

Yoga poses to release tension in the neck, shoulders and upper back >>> cat pose, cobra pose, bow pose, eagle pose, reve...
01/30/2025

Yoga poses to release tension in the neck, shoulders and upper back >>> cat pose, cobra pose, bow pose, eagle pose, reverse prayer pose (pictured).

Posture on your comfy sofa may be the biggest culprit of back pain! Sitting in a slouched or hunched position can strain...
01/28/2025

Posture on your comfy sofa may be the biggest culprit of back pain! Sitting in a slouched or hunched position can strain your back muscles and spinal discs and overstretch your spinal ligaments.

What can you do to keep your bones healthy? 👉Include plenty of calcium in your diet. For adults ages 19 to 50 and men ag...
01/23/2025

What can you do to keep your bones healthy?
👉Include plenty of calcium in your diet. For adults ages 19 to 50 and men ages 51 to 70, the Recommended Dietary Allowance (RDA) is 1,000 milligrams (mg) of calcium a day. The recommendation increases to 1,200 mg a day for women age 51 and older and for men age 71 and older. Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu. If you find it difficult to get enough calcium from your diet, ask your health provider about supplements.

👉Pay attention to vitamin D. Your body needs vitamin D to absorb calcium. For adults ages 19 to 70, the RDA of vitamin D is 600 international units (IUs) a day. The recommendation increases to 800 IUs a day for adults age 71 and older. Good sources of vitamin D include oily fish such as salmon, trout, whitefish and tuna. Additionally, mushrooms, eggs and fortified foods, such as milk and cereals, are good sources of vitamin D. Sunlight also contributes to the body's production of vitamin D. If you're worried about getting enough vitamin D, ask your health provider about supplements.

👉Include physical activity in your daily routine. Weight-bearing exercises such as walking, jogging, and climbing stairs can help build strong bones and slow bone loss.

👉Avoid substance abuse. Don't smoke. If you are a woman, avoid drinking more than one alcoholic drink each day. If you are a man, avoid drinking more than two alcoholic drinks a day.

Slow down and check in on yourself.
01/21/2025

Slow down and check in on yourself.

Here are some ways to exercise your wrists: ✋Wrist flexion and extensionPlace your forearm on a table with your palm dow...
01/16/2025

Here are some ways to exercise your wrists:

✋Wrist flexion and extension
Place your forearm on a table with your palm down, then bend your wrist to make a fist and hold for 6 seconds. Next, lower your hand and straighten your fingers, holding for 6 seconds. Repeat 8–12 times, then switch hands.

✋Isometric exercises
Position your forearm with your palm up or down, then use your other hand to hold your palm still. Try to bend your wrist while resisting with your other hand. Repeat 10 times in each direction, then repeat several times a day.

✋Wrist curls
While seated with good posture, hold weights in your hands and roll them up and down. You can do 10–15 repetitions.

Neural flossing (also referred to as nerve flossing or neural gliding) is a non-invasive exercise that involves stretchi...
01/14/2025

Neural flossing (also referred to as nerve flossing or neural gliding) is a non-invasive exercise that involves stretching and gliding movements to improve nerve function. Here's a simple exercise to reduce the chancesof developing sciatica: Knee-to-chest sciatic nerve floss >>This sciatic nerve floss variation helps move the sciatic nerve throughout the lower leg. Because your back will stay flat, this exercise places less tension on the entire nerve.

Step 1: Lie on your back with your knees bent and feet flat.
Step 2: Lift one leg to bring your knee closer to your chest. Grab behind your thigh with both hands.
Step 3: While holding your thigh, straighten your knee as much as you can to bring your foot up toward the ceiling.
Step 4: With your leg extended, flex your foot up toward your shin.
Step 5: Hold this position for 5 seconds, then relax and return to the starting position.
Step 6: Repeat 20 times.

Address

136 N Washington Avenue
Bergenfield, NJ
07621

Opening Hours

Monday 10am - 1pm
4pm - 8pm
Tuesday 4pm - 7pm
Wednesday 10am - 1pm
4pm - 8pm
Thursday 4pm - 7pm
Friday 10am - 1pm
4pm - 8pm
Saturday 9am - 12pm

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