Dr. Zach Sattler

11/19/2025

📌 LOWER BACK PAIN: DOs & DON’Ts

DO:
• Gentle walking – promotes blood flow and keeps the low back from stiffening
• Pillow support – laying on your back with a pillow under your knees reduces lumbar pressure
• Ice/heat – ice for new injuries, heat for chronic tightness
• Hydration – your discs + soft tissues function better when hydrated
• Chiropractic eval – early assessment prevents small issues from becoming big ones

DON’T:
• Prolonged sitting/standing – increases compression + irritation
• Acute stretching – can flare inflammation
• Ignore pain – small warnings become bigger problems
• Delay care – sooner we assess, sooner you heal
• Stomach sleeping – increases extension + stress on the low back

If you’re dealing with back pain, don’t wait until it gets worse.

Tap the link in my bio or DM me to schedule your appointment.**

10/23/2025

Shoutout to the Mountain Democrat for the post! Trunk or Treat was fun, and yes… we handed out broccoli

Children dressed in their best costumes for the Cameron Park Community Services District’s Great Trunk or Treat event at the Cameron Park Community Center on Oct. 17. Perhaps the scariest

05/17/2025

Let’s talk about how to protect your spine while you sleep 🛌💤

✅ The best sleeping positions are on your side or back.

👉 Side sleepers:
– Put a pillow between your knees to keep your hips in neutral alignment
– Hug a pillow in front to take pressure off your shoulder and wrist

👉 Back sleepers:
– Place a pillow under your knees to reduce low back extension and ease tension in your hamstrings and lumbar spine

But now let’s talk about the real villain here…

❌ Stomach sleeping.
It might feel comfy at first, but it’s terrible for your neck and back.

Here’s why:
When you sleep on your stomach, your neck is cranked to one side for 6–8 hours straight. That’s like looking over your shoulder for an entire workday.

Imagine being at a restaurant in a bad seat, trying to watch the game. You’re twisted, trying to see the screen while eating — after 20 minutes, your neck’s already annoyed. Now imagine holding that position all night long… 🥴

On top of that, your low back stays jammed in extension, and there’s no support for your hips. Basically, your spine is screaming by morning.

😬 If you’re waking up stiff, achy, or with neck/shoulder pain — your sleeping position might be to blame.

Try switching it up. Add a few pillows. Your spine (and sleep quality) will thank you 🙌

05/08/2025

Why Your Body Temperature Might Be the Key to Better Sleep 💤❄️

Did you know that your body has to drop its core temperature by 1–3°F to get into deep, restorative sleep?

That drop isn’t optional—it’s part of your body’s natural sleep rhythm. If it doesn’t happen, your brain struggles to enter deep sleep stages like slow-wave sleep, which are essential for muscle recovery, memory consolidation, and waking up refreshed.

🧠 Here’s how it works:

Your internal clock (circadian rhythm) naturally lowers your core temp at night.

This signals your brain to produce melatonin and start sleep processes.

If your body stays too warm—because of a hot room, late workouts, stress, or a heavy meal—you’re more likely to stay in light sleep, toss and turn, or wake up feeling groggy.

🔥 Hot Tip (literally):
A hot shower 1–2 hours before bed actually helps cool your core. It brings blood to the surface of your skin, and as you step out, your body rapidly cools—priming you for sleep.

❄️ Try these sleep-friendly cooling habits:

Keep your bedroom cool (around 65°F or 18°C is ideal)

Use breathable sheets or a cooling mattress pad

Avoid intense workouts or large meals late in the evening

Dim the lights and wind down early to trigger your natural melatonin production

🌙 Sleep isn’t just about how long you’re in bed—it’s about your environment and biology working with you, not against you.

Optimize your body temp, and you’ll likely see a big upgrade in sleep quality. 😴

05/08/2025

Can’t shut your brain off at night? 🧠💤
Supplements that can help:
Magnesium

L-Theanine

Apigenin

5-HTP

GABA
Support calm, relaxation, and better sleep naturally. 🌙

04/30/2025

Sleep: The Foundation of All Health 🛏️💪
Sleep isn’t just about rest — it’s essential for your body to repair, recover, and thrive.
As a chiropractor, I know how crucial sleep is for:

Muscle & joint recovery

Stress management

Immune system function

Mental clarity & mood regulation

Without quality sleep, no supplement or therapy will be as effective. That’s why, in the next couple of weeks, I’ll dive into supplements, tools, and behaviors to optimize your sleep and elevate your overall health. 🌙
Stay tuned!

04/29/2025

Sleep Deep Dive: Improving Your Sleep with Dr. Zach at Cameron Park Chiropractic 🌙💤
Over the next couple of weeks, I'll be sharing tips on supplements, behaviors, and tools to help you sleep better. 🧠💪
As a chiropractor, I believe sleep is vital for healing, recovery, and overall well-being. Get ready to learn:

Best supplements for a deeper, more restful sleep

Behavioral changes to optimize your rest

Tools and techniques to support better sleep quality
Stay tuned for actionable steps that you can integrate into your routine to improve your sleep — for your health and well-being! 💤