What are the opening hours?

Monday 9am - 12pm 3pm - 6pm Wednesday 9am - 12pm 3pm - 6pm Thursday 9am - 12pm 3pm - 6pm

Pain Free Move Well

“We Offer All Natural Non Surgical Therapies to Relieve Your Pain Fast, Relax Your Muscles Spasm So You Can Regain Your Mobility and Active Lifestyle!”

12/12/2025

Do you experience shin splints when you run? The solution might be your foot! 🦶

An “active arch” or “short-foot” exercise helps build up the strength of the small, supportive foot muscles.

Doing this exercise has been shown to reduce the stress placed on the shins while running. 🏃

Here's how: Stand shoeless on the affected leg with your foot flat. Engage your arch muscles to raise the arch without curling your toes or lifting the ball of your foot.

Source: Barramuño-Medina M, et al. Physical Therapy in Sport. September 2024.

12/11/2025

Have you ever noticed that your lower back pain is worse in one direction? ⬆️⬇️

For example, some low back pain episodes are worse when bending forward and better when bending backward, and obviously vice versa.

This is known as “directional preference” and is one way we customize a treatment program for resolving low back pain.

This approach has been found to be beneficial for pain and function for at least six months. 👍So, if you or someone you know suffers from back pain, give us a try!

Source: Hennemann V, et al. Journal of Manual & Manipulative Therapy. October 2024.

12/10/2025

Not sure when to use ice vs. heat? ❄️🔥

Ice is your go-to for migraines or brand-new injuries like sprains and strains—it reduces swelling and numbs pain. Heat works best for chronic pain, muscle relaxation, and prepping for activity by increasing blood flow.

Both should be applied for 10–20 minutes at a time with proper barriers to avoid skin damage. If you have any questions, you can always call us for more guidance.

Check out this infographic for more info! https://bit.ly/3AzQDCI

12/09/2025

'Tis the season for joy, gifts, and, of course, wrapping! But wait—before you get lost in the festive paper, let's ensure your spine stays merry, too. Here are quick tips for a pain-free gift-wrapping session:

✅ Keep heavy items close
✅ Sit in an ergonomic workspace instead of the floor
✅ Have your supplies nearby
✅ Take stretch breaks
✅ Change positions frequently

And if the season brings unwelcome pain, a chiropractic visit awaits. Let's make this holiday pain-free and full of joy! 🌟🎄

12/08/2025

How much sleep did you get last night? 💤

According to a recent study, having too little or too much sleep can increase the odds of chronic pain. The study found that sleeping between 7 to 9 hours was the sweet spot.

What can you do to make sure you get quality sleep each night?

✔️ Avoid screen time an hour before going to bed
✔️ Limit caffeine intake later in the day
✔️ Make sure your bedroom is dark, quiet, and cool

Source: Zhang L, et al. Frontiers in Medicine. September 2024.

12/05/2025

Suffering from plantar fasciitis? 🦶 Plantar fasciitis presents as pain on the bottom of the foot near the heel.

Plantar fasciitis means the plantar fascia tissue becomes stiffer, leading to pain with the first steps after inactivity and during everyday activities like walking.

Our clinic can help in many ways, from joint mobilizations to increase range of motion to myofascial release to reduce stiffness. Of course, stretches and strengthening exercises can also speed up recovery.

Check out this infographic for more information on what we can do to help! https://bit.ly/46EjX6w

Source: Thanwisate T, et al. Foot & Ankle International. September 2024.

12/04/2025

Is chiropractic care research-based? 📚

Clinical practice guidelines inform healthcare providers on the research for the most effective treatment approaches.

And when looking at the clinical practice guidelines for low back pain, 90% of guidelines recommend spinal adjustments! And 100% of the clinical practice guidelines for neck pain recommend adjustments.

So overwhelmingly, the research on neck and back pain treatment recommended chiropractic care as an effective treatment approach! 🙌

Source: Trager RJ, et al. Journal of Clinical Medicine. September 2024.

12/03/2025

Do you suffer from migraines? 🤕

According to a recent study, supplementing your diet with probiotics and vitamin D reduced migraine frequency and intensity!

This, plus chiropractic care, can provide much-needed relief for migraine sufferers. For more information on migraines, check out this infographic! https://bit.ly/3PZHQwy

Source: Tirani SA, et al. BMC Medicine. December 2024.

12/02/2025

Did you know that four out of five children aren’t getting enough exercise? 🏃‍♀️

This isn’t good news since a lack of physical activity is linked with developing lots of issues, including low back pain.

Adequate movement is vital for kids, whether they exercise during recess or engage in physical activity outside of school. 💪

Source: Costici E, et al. Journal of Clinical Medicine. September 2024.

12/01/2025

Can eating fruits and vegetables help reduce chronic low back pain? 🍎🥦

A recent study found that those who consumed more flavonoids from fruits and vegetables had a reduced risk of developing chronic low back pain!

Eating a healthy diet has many other health benefits, but now you know it can also help your back health! 🙌

Source: Zhou H, et al. Frontiers in Nutrition. October 2024.

11/28/2025

What is the most effective treatment strategy for sciatica? 🤔

According to a systematic review of the research, the most effective treatments included:

✔️ Education
✔️ Exercise
✔️ Spinal manipulation

It is not a coincidence that this is the same approach we provide at the clinic—give us a call today to get on our books! 📞

Source: Ridehalgh C, et al. European Spine Journal. September 2024.

11/27/2025

Is surgery needed for a knee meniscus tear? 🤔

We used to think that all meniscus tears needed to be surgically repaired.

However, research on degenerative meniscus tears has shown that exercise therapy often produces the same long-term outcomes as surgery.

Give us a call so we can take a look! 📞

Source: Berg B, et al. British Journal of Sports Medicine. September 2024.

Address

Mountlake Terrace
Mountlake Terrace, WA

Opening Hours

Monday	9am - 12pm
	3pm - 6pm
Wednesday	9am - 12pm
	3pm - 6pm
Thursday	9am - 12pm
	3pm - 6pm

Telephone

+14257746876

Website

https://www.painfreemovewell.com/

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