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Kenwood Chiropractic

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Kenwood Chiropractic

Spinal Health Care for all ages. Dr. Timothy Zakrajsek and Dr. Gayle Garness are chiropractors serving Duluth and the surrounding communities.

Spinal treatments offered by your chiropractor, eases the vertebrae back into alignment, relieving pain, loosening tight muscles, and improving mobility and range of motion. Our chiropractors and the rest of the friendly team at Kenwood Chiropractic are dedicated to chiropractic solutions to target your unique needs, whether you are suffering from back pain, neck pain, headaches, or even just plain old muscular tightness and tension. You may need pain relief after suffering an accident, experiencing an injury, or if you have a specific condition such as chronic back pain or a spinal condition; even if you just want to improve your overall health, our chiropractors can help you achieve your wellness goals! Please visit the testimonials page to see what our patients are saying about our Duluth chiropractors and getting regular chiropractic treatments.

02/26/2026

Chiropractic treatments are natural alternatives to pain medication. It provides relief from pain and helps reduce the risk of injury. Here are the benefits of chiropractic care for pain relief.

What Can a Chiropractic Treat?
Chiropractors focus on the health of your nervous system, which controls everything in your body. They treat many conditions and offer advice on injury prevention and lifestyle changes to promote better overall health.

Some common problems that chiropractors manage include:

Back pain
Joint pain
Spinal pain
Muscle pain
Soft tissue pain
Headaches or migraines
Neck pain
Shoulder pain
A typical chiropractic treatment session usually involves a series of spinal adjustments, sometimes called manipulation or “spinal manipulative therapy” (SMT), to help restore normal movement and alignment of the vertebrae in your spine. In addition to spinal adjustments, which target the bones in your back, it’s common for chiropractors to recommend specific exercises or stretches. They may prescribe muscular therapy, like electromyographic (EMG) biofeedback and spinal traction, and provide dietary recommendations.

Overall, chiropractic adjustment can help reduce pain from various injuries and conditions affecting your nervous system.

In addition to helping relieve pain, some chiropractors also work with their patients to reduce the risk of future injuries. For instance, they choose specific exercises and stretches to improve mobility in your back, neck, or other areas of your body.

What Does Chiropractic Care for Pain Relief Involve?
Chiropractors specialize in spinal health and musculoskeletal disorders, which can cause pain and other symptoms if not properly treated. Chiropractors help patients recover from injuries or manage chronic conditions like arthritis more effectively by using various techniques to manipulate the spine and joints gently. In addition to manual therapies, many chiropractors offer therapeutic modalities, lifestyle advice, and nutritional counseling to help their patients achieve optimal health.

Chiropractic adjustment focuses on diagnosing and treating various disorders in the musculoskeletal system. It includes issues with your spine, joints, tendons, ligaments, muscles, and nerves, typically caused by mechanical problems stemming from poor posture and injury. Chiropractors use various techniques to gently manipulate the spine and joints to restore proper functioning and decrease pain associated with these disorders.

One of the critical components of chiropractic care is manual manipulation, which aims to ease tension or stiffness in your spinal joints by applying controlled, targeted pressure. This can help improve joint function, restore movement, and reduce pain or other symptoms. Different techniques are used depending on the type of condition or injury being treated.

In addition to manual techniques, many chiropractors offer therapeutic modalities as part of their treatment plans. These may include cold laser therapy, ultrasound, or electrical muscle stimulation (EMS). These treatments are applied directly to the affected area, helping to reduce pain and inflammation. They may also help to improve blood flow, which can expedite healing and improve function.

Beyond manual treatment and therapeutic modalities, many chiropractors offer additional services that can be helpful for their patients' overall health. This may include nutritional counseling, lifestyle advice like exercise and stress management, and self-care techniques like meditation or stretching. By addressing the underlying factors that can cause musculoskeletal disorders, chiropractors can help patients achieve optimal wellness and maintain their health for years to come.

02/26/2026

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Protect Your Spine. Everyday Habits That Hurt Your Back
Many people may assume that back pain is the result of a major injury, a sudden twist, or heavy lifting gone wrong —but more often, it’s the small things we do every day that quietly strain the spine. Over time, these habits weaken muscles, stress joints, and lead to unnecessary discomfort.

Here are the top everyday habits that could be hurting your back, and what you can do instead.

Sitting Too Long (Especially With Poor Posture)
Whether you work at a desk or spend evenings on the couch, long periods of sitting can compress your spine, tighten hip flexors, and weaken core muscles. Slouching forward can make it even worse.

To avoid straining your back while you sit, you should:

Sit with feet flat on the floor
Keep screens at eye level
Use a chair with good lumbar support (or use a rolled towel or small pillow behind your back for support)
Stand stretch every 30 to 60 minutes
Note: You should also have good posture while standing, avoiding slouching or hunching.

Habits That Hurt Your Back
Looking Down at Your Phone
“Tech neck” is one of the biggest posture habits today. Tilting your head forward increases its effective weight on your spine from 10 to 12 pounds to as much as 60 pounds. This can cause neck pain, headaches, and a hunched posture in addition to back pain.

To avoid adding extra weight to your spine, you should:

Hold your phone at eye level
Take mini posture breaks
Strengthen upper back and neck muscles
3. Carrying Heavy Bags or Purses on One Shoulder
Totes, backpacks, diaper bags, and work bags can throw your spine off balance when carried on one side. This can lead to muscle imbalances and low-back strain.

To keep your back balanced and in alignment:

Switch shoulders throughout the day
Lighten the load
Choose a backpack with two straps or a wheeled bag
Poor Sleep Positions and Unsupportive Mattresses
The habit of sleeping on your stomach can strain the neck and lower back. An old or overly soft mattress can also cause your spine to sag out of alignment.

To maintain a healthy spine overnight:

Sleep on your back or side with a pillow between or under your knees
Use a pillow that supports neck alignment
Replace old mattresses every 7 to 10 years

02/23/2026

Chiropractic care is a viable treatment option for soft tissue injuries, such as strains and sprains. Through manual adjustments and other forms of manipulation, chiropractors can help alleviate pain and reduce inflammation associated with these types of injuries. This can also help to accelerate the healing process without the use of surgical intervention or pain medication.

Along with providing chiropractic adjustments, chiropractors may also utilize ultrasound and electrical stimulation to reduce pain and inflammation. Exercises, stretching, or other forms of physical therapy may also be recommended as part of the treatment plan for soft tissue injuries.

How Soft Tissue Injuries Affect the Body
Soft tissue injuries can be extremely debilitating, affecting the body’s muscles, tendons, and ligaments. These tissues help support and move the body, so any damage done to them can significantly impact an individual’s ability to perform everyday activities. Soft tissue injuries are usually caused by sprains or strains and can result in pain, swelling, loss of strength, and range of motion. Severe injuries may even require surgery to repair the damage.

Types of Soft Tissue Injuries
Soft tissue injuries are damage to muscles, ligaments, and tendons. Each of these can be injured differently depending on the intensity and duration of the force applied.

Sprains
This soft tissue injury occurs when the ligaments that connect two bones become stretched or torn due to a sudden or forceful movement. Sprains can range from mild to severe, depending on the amount of force applied. Treatment includes rest, ice, compression, and elevation (R.I.C.E.) as well as physical therapy or surgery if necessary.

02/23/2026

Exercises and Stretching Principles
Several general tips can help you prevent injuries when beginning a new exercise or stretching routine:

Start Slow
It's best to ease into an exercise routine, especially when your body is still healing from an injury. Over time, you can increase the intensity and duration of the exercises.

Listen to Your Body
This is one of the most essential tips for anyone beginning an exercise program, but it's essential when exercising for recovery. There's no need to push yourself – you aren't in training or competing to win anything. Tune into the signals you're getting from your body and stop if you experience pain.

Maintain Proper Form and Technique
A lot of rehabilitation exercises look simple, but if done wrong, they can lead to further injury. This is why it's essential to work with an experienced professional. In some cases, they can show you how to do the exercises correctly using proper form and technique, and then you'll be able to do the routine at home on your own.

02/17/2026

The best exercises which focus on improving mobility, strength, and stability without straining injured tissues. Start with gentle, controlled movements and gradually progress as tolerated.

Some of the best exercises include:

Neck Stretches
Perform gentle stretches to increase flexibility and range of motion in the neck muscles. Examples include neck tilts, side bends, and rotations.

Neck Strengthening
Strengthening exercises help stabilize the neck and support proper posture. Examples include neck isometrics (resisting against your hand in different directions), neck flexion and extension exercises using resistance bands, and chin tucks.

Postural/Shoulder and Upper Back
Strengthening the neck muscles can help reduce strain and improve overall posture. Exercises such as shoulder blade squeezes, rows, and shoulder shrugs can be beneficial.

02/17/2026

Headaches
kenwoodchiro.com
Headaches can be devastating for people, especially when they become chronic. Many people do not realize they can find relief from their pain by seeking treatment from the Woodburn chiropractic clinic. These treatments seek to correct the root problem of headaches so they can be overcome as quickly as possible.

Understanding the Common Cause of Chronic Headaches
One of the most common reasons for chronic headache development is subluxations of the cervical spine. When the neck vertebrae come out of their natural alignment, they can place undue pressure on the surrounding soft tissues, including the nerves, Nerve compression can cause tension headaches and sometimes migraines. If a person is suffering from chronic headaches, they need to seek treatment right away.

What to Expect From Chiropractic Treatment
When individuals come in for chiropractic treatment, they first give a detailed health history and discuss their symptoms with the doctor. The chiropractor will perform a thorough examination that includes some tests, depending on the type of headache the patient is experiencing.

The muscles of the neck will need to be relaxed before the chiropractic adjustment. This is accomplished using heat and massage. Once the muscles are relaxed, the individual will undergo a manual adjustment of their spine. This treatment moves the vertebrae back into their normal positions so there is no longer pressure on the nerve tissues and pain can be reduced or even eliminated.

02/13/2026

Consequences of Text Neck
Considering how many people don’t practice good posture when using their devices, prolonged, excessive use causes the body to be in an unhealthy position more often than not. Many of the most common posture problems are more likely when using a cell phone. These include:
• Forward neck posture
• Slouched posture
• Rounded shoulders
Common Symptoms and Long-term Consequences of Text Neck
The most common symptoms of text neck include:
• Chronic, nagging pain in the neck and upper back
• Sharp pains in the neck
• Stiffness
• Headaches
• Muscle spasms
• Back pain
• Shoulder pain and stiffness
Long-term consequences of text neck include:
• Pinched nerves
• Severe pain
• Neurological symptoms
Role of Chiropractic Care in Treating Text Neck
There are several things a chiropractor can do to help you with text neck.
Most treatments involve spinal adjustment to help you realign your spine and improve joint mobility. Essentially, chiropractic treatments help your body restore balance and return to normalcy.
Chiropractors also use soft tissue therapies, including massage. This helps with pain, improves circulation, and relieves tension in your neck.
In most cases, you’ll enjoy pain relief after just a single treatment. However, it might take a few adjustments to feel your best after developing text neck.

02/12/2026

Desk Essential Ergonomic Tips to Keep You Comfortable and Injury-Free
As surprising as it might seem, it's possible to develop musculoskeletal injuries even if you sit at a desk all day. People who spend hours a day sitting at a desk or in a vehicle suffer an increased risk for certain types of injuries. These injuries tend to occur gradually over time, as the body is damaged by being in an unnatural position for several hours.

The best thing you can do is increase how often you move. If your job requires extended periods of sitting, do your best to stand throughout the day. This might include taking breaks for short walks or using a standing desk. If neither of these options is possible or you want to reduce your risk of injury further while sitting, consider implementing ergonomics. Ergonomics prevent discomfort and reduce your risk of long-term health issues and sitting-related musculoskeletal issues.

Workplace Ergonomics
Several workspace ergonomic fixes can help you feel better throughout your workday, even if you must sit for hours at a time.

Chair Essentials
If you sit at a desk all day, investing in the right chair is essential. Choosing an ergonomic chair and keeping it at the right height reduces your risk of injury. The best chairs offer lumbar support and promote a good sitting posture. Sitting with good posture should not mean discomfort. The right chair makes it easy to sit in a position that promotes good health.

Monitor Setup
One of the most essential factors in ergonomics is the position of your computer monitor. There are several things to consider when setting up your monitor. For example:

Viewing Distance
The ideal viewing distance is typically considered to be around arm's length, approximately 20 to 40 inches (50 to 100 centimeters) from your eyes to the screen. Adjust the distance based on your comfort and visual acuity. If you have difficulty reading text, you may need to move closer.

Avoid placing the monitor too close, as it can cause eye strain, and too far away, leading to leaning forward and neck strain.

Screen Height
Position the top of the monitor at or slightly below eye level. This prevents you from tilting your head too far up or down, reducing neck strain.

Glare
Position the monitor perpendicular to windows and other light sources to minimize glare.
Use curtains, blinds, or adjustable shades to control natural light entering the room.
Consider investing in an anti-glare screen or applying a matte screen filter to reduce reflections.
Keyboard and Mouse Placement
The position of your monitor isn't your only computer-related concern when it comes to ergonomics. You'll also want to ensure your keyboard and mouse are in the correct position. Make sure you can maintain a neutral wrist position and not be forced to reach too much when using your mouse or your keyboard. Keyboard and mouse placement are primary factors in reducing your risk of developing carpal tunnel issues.

Breaks
Ensuring your position while sitting is optimal is only part of reducing your risk of ergonomic injuries. You'll also want to take plenty of breaks. Get up and move. Take time throughout the day to stretch and move around. Staying in a prolonged static position isn't natural for your body, so the more often you move, the better.

02/09/2026

Sleep hygiene tips
Now that we’ve explained the importance of rest let’s think about how you can start to improve it. Here are our top sleep hygiene tips that you can already begin to incorporate into your nightly routine:

Avoid using your phone (screens) in bed. You probably knew this one was coming, and as hard as it is, it’s best to cut down your screen time as much as possible before bed. We know it can feel like the perfect time to scroll through social media, but the blue light that your phone emanates can suppress the production of melatonin – the hormone that regulates your circadian rhythm (aka sleep cycle). For an hour or two before bedtime, do your best to avoid using your phone and instead read something in print like a book or magazine.

Make a ritual of your nightly routine. Turn those last couple of hours before you hit the hay into a relaxing, rejuvenating self-care routine. Light some candles, take a bath, dim the lights and give yourself a spa treatment. Curl up with a good book and a cup of herbal tea, then wind down in any way that makes you feel relaxed.

Avoid caffeine and alcohol. Set yourself a cut-off time for drinking caffeinated beverages like coffee or tea and try to stick to it – four to six hours before bedtime is ideal. Although alcohol may help you to fall asleep initially, it can compromise the quality of sleep you get. Just like with caffeinated drinks, your best bet is to drink your last glass of wine or cup of coffee at least a few hours before you lay down to sleep.

Set yourself a bedtime and stick to it. One of the joys of adulthood is not having to do everything mom and dad say, including turning the lights out early. Even so, choosing to set a bedtime can be rewarding – and you’re the one making the rules, nobody else! Aim to go to bed around the same time every night so that you can get on a schedule where your body knows bedtime is near. You could even set yourself a reminder an hour before bed that it’s time to wind down and get cozy for the night.

Try not to eat or drink too much before bed. Sure, sometimes a big meal can make you want to doze off, but eating right before bed can disrupt sleep. Too much food late in the evening can cause indigestion and other digestive issues. Try to have dinner a few hours before bed – if you feel hungry, opt for a light bedtime snack.

02/05/2026

Struggling with Chronic Fatigue? Chiropractic Care Can Help

If you're constantly exhausted no matter how much you sleep, you may have chronic fatigue syndrome. Although researchers haven't found a cure for the condition yet, your chiropractor offers treatments that may help you manage your symptoms and boost your energy level.

What Is Chronic Fatigue?

Severe fatigue that lasts six months or longer and doesn't improve with rest is called myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS). In addition to fatigue, symptoms of ME/CFS include:

Trouble Concentrating
Memory Issues
Sleep That Doesn't Leave You Feeling Rested
Headaches
Muscle and Joint Pain
Sore Throat
Tender Lymph Nodes
Symptoms can worsen after physical activity or tasks that require concentration. You may also notice that you feel worse when you sit or stand. Sitting or standing can trigger dizziness, lightheadness, or even fainting.

Although doctors don't know why people get ME/CFS, MedlinePlus notes that possible causes include genetics, infections, immune system issues, and stress (mental or physical).

Chiropractic care can help you manage your symptoms and feel less tired. Benefits of chiropractic care include:

Pain Relief

Nerves exit your spinal cord through openings between the small bones in your back and neck called vertebrae. Vertebrae can become misaligned due to falls, poor posture, and stress. Chiropractors call these misalignments "subluxations." Subluxations press on nerves and tissues, causing pain. Muscles and tissues can also become uncomfortably tight due to misaligned vertebrae.

Chiropractors correct subluxations by adjusting the vertebrae in your back and neck with spinal manipulation therapy. During this therapy, an activator or hands-on movements restore the normal alignment of your spine. Massage therapy, soft tissue mobilization, and trigger point therapy also help relax tight, painful muscles and tissues.

Reduced Pressure on the Brain

A research study published in Frontiers in Neurology in 2020 noted that people with ME/CFS may be more likely to have craniocervical obstructions, in addition to elevated pressure inside the skull. A craniocervical obstruction happens when the top two vertebrae in the neck move more than normal.

Craniocervical obstructions could increase pressure on the brainstem, decrease the flow of blood and cerebrospinal fluid, and make it harder for waste products to leave the brain, according to the National Upper Cervical Chiropractic Association. Adjusting the vertebrae in the neck with spinal manipulation may ease pressure on the brainstem and improve fluid flow, which might have a positive effect on ME/CFS symptoms.

Stronger Immune System

Your nerves play an important role in your immune system. Subluxations interfere with the signals that travel through the nerves and could affect the way your immune system works. Improving immune system functioning can be as simple as correcting subluxations with chiropractic treatment. As your immune system bcomes stronger, you may feel less tired and more energetic.

Less Stress

Stress is an unfortunate consequence of chronic fatigue. When nothing you try improves your symptoms, it's only natural to feel frustrated, anxious, and stressed. Unfortunately, stress and anxiety can interfere with sleep and cause fatigue. Chiropractic treatments help you relax by reducing muscle tension and flooding your body with hormones that help you feel calm.

Better Nutrition

Have you stopped making nutritious meals because you're so exhausted? You're not alone. Many people with ME/CFS struggle with meal preparation and nutrition. Good nutrition is particularly important if you have chronic fatigue. The foods you eat fuel your body, give you energy, and help your immune system function normally.

Your chiropractor can offer suggestions that will help you improve your nutrition. In a case report published in the Journal of Chiropractic Medicine, 2016, a 34-year-old woman saw improvements in chronic fatigue after following her chiropractor's nutritional recommendations. The woman lost 15 pounds and had more energy three months after making changes to her diet and lifestyle and taking supplements.

More Restful Sleep

Chiropractic care could improve the quality and duration of sleep. When your muscles no longer hurt and you feel calm and relaxed, it's much easier to get restful, restorative sleep.

Tired of living with chronic fatigue? Contact our office to schedule an appointment.

02/02/2026

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How an Auto Accident Impacts Your Posture and How Chiropractic Care Can Help

Struggling with Posture Issues After an Auto Accident? Find Out How Chiropractic Care Can Help

A visit to the chiropractor is a must after an auto accident, even if you don't have significant injuries. The impact of a motor vehicle crash can disrupt your body's balance and cause posture issues. Without prompt treatment, you may develop chronic pain, stiffness, and flexibility issues due to poor posture. Fortunately, your chiropractor offers several treatments that will ease your pain and improve your posture.

What Happens to Your Posture After an Auto Accident

Strong forces act on your body when your car hits another car or collides with a wall, tree, or stationary object. According to a clinical review published in the Journal of Orthopaedic & Sports Physical Therapy in 2016, the forces can temporarily change the curvature of the spine immediately after impact.

These changes affect the tissues and structures of the back, neck, head, and shoulders and may damage soft tissues, like muscles and ligaments. Misalignment of the vertebrae in the spine may also occur. The vertebrae are a series of small bones that protect the spinal cord and permit easy movement of your back. Misalignments, also called "subluxations," can be painful and could cause stiffness, reduced range of motion, and poor posture.

After an auto accident, you may find it's more comfortable to change the way you walk or stand, or might notice that tilting your head reduces your neck pain. Although altering your posture may initially make you feel better, posture changes affect your body's natural balance. For example, tilting your neck may cause muscles on one side of your neck to tighten, while those on the other side become too weak. Placing more weight on one leg due to back or hip pain can also increase muscle tension and trigger pain.

Poor posture can lead to other issues, including:

Headaches
Jaw Pain
Trouble Breathing
Sluggish Circulation
Balance Problems
Sleep Issues
Poor posture could also cause problems with digestion, incontinence, or constipation, according to Harvard Health Publishing. Slouching increases pressure on the bladder and digestive system, causing inefficient functioning of these systems.

Signs of poor posture include:

Rounded Shoulders
Change in Head Position
Uneven Hips or Shoulders
Increased Curve in Neck or Lower Back
Leaning to One Side When Standing
How Your Chiropractor Treats Posture Issues After an Auto Accident

Your chiropractor will perform a thorough assessment that includes posture analysis and range of motion testing. Your visit may also include X-rays or other tests that help your chiropractor determine the extent of your injuries.

Based on your examination, your chiropractor may perform one or more of these treatments:

Spinal Manipulation. Spinal manipulation, the most well-known chiropractic treatment, realigns the vertebrae. Quick, painless pressure from the hands or a small device moves vertebrae back into place. Spinal manipulation eases pain, reduces pressure on nerves, improves mobility, and helps you maintain good posture. Manipulation also improves circulation, ensuring that healing nutrients in your blood reach injured tissues.
Soft Tissue Therapies. Massage, trigger point therapy, myofascial release, soft tissue mobilization, and other chiropractic treatments loosen tight tissues, break up scar tissue, ease muscle spasms, and improve circulation. Keeping tissues loose offers several benefits. Tight tissues press on nerves, triggering pain and limiting the range of motion in joints, making it difficult to maintain good posture.
Ultrasound Therapy. Ultrasound waves help deep tissues heal. The waves create a warming effect that improves blood flow and reduces pain, inflammation, and stiffness.
Exercises. During your visit, your chiropractor will teach you exercises that stretch and strengthen your muscles. Performing these exercises supports the effects of your treatment and helps you avoid posture issues.
Have you been in an auto accident recently? Chiropractic care can help you avoid lingering pain due to poor posture. Contact our office to schedule an appointment with our office.
kenwoodchiro.com

01/27/2026

Back pain and flexibility
An estimated 80 percent of Americans suffer from lower back pain. So what does this have to do with flexibility? Well, the triggers of back pain tend to be due to inflexibility and a lack of mobility in other parts of the body. Generally, lower back pain is due to tight muscles paired with weaker ones that lead to imbalances. The tight muscles pull the weak muscles out of place along with the skeletal system they attach to. Not only are these imbalances at the root of most back issues, but they also contribute to a wide range of general aches, pains, and postural problems.

Address

1410 Kenwood Avenue
Duluth, MN
55811

Opening Hours

Monday	8am - 5pm
Tuesday	8am - 5pm
Wednesday	8am - 5pm
Thursday	8am - 5pm
Friday	8am - 4pm

Telephone

+12187246008

Website

http://kenwoodchiro.com/

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