VP Chiropractic

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VP Chiropractic I'm Dr. VanPelt, a Doctor of Chiropractic with over 6 years of experience and a proud graduate of Logan University.

I'm based right here in the Columbia area and my approach is pretty simple — I want to help anyone and everyone live pain free.

10/28/2026

WELLNESS WEDNESDAY
Get Your Sleep Ready for the Time Change
Clocks fall back this Sunday, November 1. An extra hour sounds great, but any shift in your schedule can throw off your sleep for a few days, especially for kids and early risers.

Why sleep matters so much:
Adults should aim for at least 7 hours of sleep per night.
Poor sleep is linked to higher pain sensitivity, so a rough night can make aches and pains feel worse.
Sleep plays a big role in mood, focus, immune function, and recovery from exercise.

How to make the transition smoother:
-Get morning light. Step outside or open the blinds soon after waking. Light is one of the strongest signals for resetting your internal clock.
-Keep a consistent wake time, including on weekends.
-Shift kids gradually. Moving bedtime 15 minutes later each night this week can help.
-Cut off caffeine by early afternoon.
-Dim screens and lights in the hour before bed.
-Keep your bedroom cool, dark, and quiet.

Comfort counts too: If neck or back pain is keeping you up at night, your pillow, mattress, or sleep position might be part of the problem, and that’s something we’re happy to look at with you.

VP Chiropractic, inside Renew Mind & Body Wellness, Columbia, IL
Message us to book your visit

10/26/2026

MYTH MONDAY
Myth: “I need an MRI to find out what’s really wrong with my back.”
It feels like a picture should give you answers. But for most low back pain, an MRI doesn’t change the treatment plan and can sometimes create more worry than clarity.

What the research actually shows:
- Many “abnormal” findings like disc bulges and disc degeneration are very common in people with no pain at all. A large review of pain-free adults found disc degeneration in over a third of people in their 20s and in the vast majority of people in their 80s.
- Because these findings are so common, an MRI often can’t tell you whether that bulge is actually the source of your pain.
- Clinical guidelines recommend against routine imaging for most low back pain unless there are warning signs or symptoms aren’t improving with care.
- Getting imaging too early has been linked to more procedures and more worry, without better recovery.
Think of it like this: Disc changes are a lot like gray hair or wrinkles on the inside. They’re a normal part of aging, not automatically a problem.

When imaging does make sense:
- Numbness in the groin or inner thighs, or new bladder/bowel problems
- Progressive leg weakness
- History of cancer, unexplained weight loss, or fever with back pain
- Significant trauma like a fall or car accident
- Pain that isn’t improving after several weeks of appropriate care
For everyone else, a thorough history and hands-on exam usually tells us what we need to know to get you moving and feeling better.

VP Chiropractic, inside Renew Mind & Body Wellness, Columbia, IL
Message us to book your visit

10/21/2026

WELLNESS WEDNESDAY
Movement Snacks: Small Breaks, Big Benefits
You don’t need a gym session to do your body some good. If you spend most of your day sitting at a desk, in the car, or on the couch, short bursts of movement spread through the day can make a real difference.

Why it matters:
Long stretches of uninterrupted sitting are linked to poorer health, even in people who exercise regularly.
Research shows that breaking up sitting with brief activity can help with blood sugar control after meals.
The World Health Organization recommends that adults move more and sit less, and says any amount of movement is better than none.
Changing positions often helps a lot of people with stiffness in the neck, back, and hips.

Easy movement snacks to try:
Walk for 2–3 minutes every 30–60 minutes
Stand up and sit down 10 times without using your hands
Take phone calls standing or walking
Do a few calf raises while you wait for coffee or the microwave
Roll your shoulders and gently turn your head side to side during screen breaks
Take a 10-minute walk after meals
Tip: Set a reminder on your phone or smartwatch. The best posture is your next posture.
If stiffness or pain is making it hard to move comfortably during the day, we’d love to help.
VP Chiropractic, inside Renew Mind & Body Wellness, Columbia, IL
Message us to book your visit

10/19/2026

MYTH MONDAY
Myth: “If your back hurts, the best thing to do is lie down and rest it.”
It makes sense on the surface. Something hurts, so you stop using it. But for most everyday low back pain, staying in bed is one of the worst things you can do.
What the research actually shows:
- People with acute low back pain who stay active tend to recover faster and have less pain than people who go on bed rest.
- Major clinical guidelines no longer recommend bed rest for back pain. Instead they recommend staying active and moving within your comfort level.
- Extended rest can lead to stiffness, weaker supporting muscles, and more fear of movement, which can keep pain hanging around longer.

What that looks like in real life:
- Short, easy walks throughout the day
- Changing positions often instead of sitting or lying in one spot for hours
- Gentle movement you can tolerate (some discomfort is okay, sharp or worsening pain is not)
- Rest when you need to, just don’t make it your whole day

When to get checked out right away: back pain with numbness in the groin or inner thighs, new trouble controlling your bladder or bowels, progressive leg weakness, fever, or pain after a significant fall or accident. These need prompt medical attention.
For everything else, motion is usually medicine. If your back has been nagging you and you’re not sure how much movement is right for you, we can help you figure out a plan to get you moving comfortably again.

VP Chiropractic, inside Renew Mind & Body Wellness, Columbia, IL
Message us to book your visit!

10/14/2026

WELLNESS WEDNESDAY: Do you really need 10,000 steps a day?

The 10,000-step goal sounds scientific, but it was a marketing number, not a research finding.

So what does the research say?
Large studies that tracked steps and health outcomes over many years have found:
- Benefits start well below 10,000. Even moving from about 2,000 to 4,000 steps a day is linked to better health outcomes.
- The benefits keep adding up until somewhere around 7,000 to 8,000 steps, and then they start to level off. For adults over 60, that leveling off happens a bit earlier.
- More steps aren’t harmful. The extra benefit past that range is just smaller.

The takeaway:
Don’t let a big number discourage you. If you’re at 3,000 steps now, getting to 5,000 is a real win!

Easy ways to add steps:
- Take a 10-minute walk after meals
- Park farther from the door
- Walk while you’re on phone calls
- Take the dog the long way around

Your spine and joints like movement, and walking is one of the simplest ways to get more of it.

10/12/2026

MYTH MONDAY: “Cracking your knuckles will give you arthritis.”
You’ve probably heard this one since you were a kid. The good news is that the research doesn’t back it up.

What actually makes the “pop”?
Your joints are surrounded by a capsule filled with fluid. When you stretch the joint, the pressure inside drops and a gas cavity forms quickly. That’s the sound. A 2015 study used real-time MRI to watch it happen, and the pop happens when the cavity forms, not because anything is grinding or breaking, or moving alignment.

So does it cause arthritis?
Several studies have compared people who crack their knuckles regularly with people who don’t. They found no meaningful difference in hand arthritis rates. One doctor even cracked the knuckles on only one hand for about 60 years and found no difference in arthritis between his two hands.

When should you pay attention?
A painless pop is nothing to worry about. If a joint pops along with pain, swelling, locking, or reduced motion, that’s worth having checked out.

Same idea when you hear a pop during a chiropractic adjustment. It’s the same gas release, and it’s not bones “going back into place.”

10/07/2026

WELLNESS WEDNESDAY: Is sitting really “the new smoking”?
You’ve probably heard that sitting all day is as bad as smoking. The truth is more encouraging.

Researchers pooled data from more than 1 million people to answer one question: can staying active cancel out the risks of sitting? They grouped people by activity level, from under 5 minutes a day to more than 60.
What they found: about 60–75 minutes a day of moderate activity seemed to eliminate the extra risk of early death linked to sitting more than 8 hours a day.
In other words, the bigger problem isn’t sitting itself. It’s not moving enough. You can put this into the same category as Mondays topic - fear sells. Telling people sitting is the new smoking is an extreme exaggeration and gives people negative thoughts about something we all do several times a day.

That doesn’t mean you need an hour at the gym. Brisk walking counts, and so does yard work, playing with the kids, or riding a bike. It all adds up across the day.

There’s another reason to get up: short walking breaks every 20–30 minutes can lower blood sugar spikes after meals. And many people simply feel less stiff when they change positions more often.

Easy ways to break up your sitting:
- Set a reminder to stand up every 30 minutes
- Use a smaller water bottle so you refill it more often
- Stand or pace during phone calls
- Get up during every commercial or between episodes
- Take a 10-minute walk after lunch

Sitting isn’t the enemy. Sitting all day without moving is. Small breaks add up!

MYTH MONDAY: "Text neck" is ruining your spineYou've probably seen the scary graphic: tilt your head to look at your pho...
10/05/2026

MYTH MONDAY: "Text neck" is ruining your spine

You've probably seen the scary graphic: tilt your head to look at your phone and your neck is suddenly carrying 60 pounds

Here's what the research actually shows:

A study of 150 young adults compared people who texted with their heads tilted forward to people who didn't. The result? Even after accounting for things like texting time, vision problems, and body size, text neck wasn't linked to neck pain or how often people had it.

A larger follow-up study of 582 adults found the same thing: text neck had no connection to how often people had neck pain or how bad it got.

Your neck is built to bend. Looking down at your phone isn't damaging your spine.

So why do you keep hearing about it? Because fear sells. Telling someone their posture is "destroying" their neck makes it easy to sell months of visits, special pillows, or posture gadgets they don't need.

What actually helps:
- Change positions often. No single posture is "bad," but staying in any position for hours can leave you stiff.
- Keep moving. Regular activity is one of the best things you can do for neck pain.
- If your neck hurts, get it checked. The pain is real, even if the "text neck" explanation isn't.

At VP Chiropractic, I'll never use scare tactics to sell you a treatment plan. You'll get an honest assessment and only the care you ACTUALLY need

We are out here ready for the Columbia Homecoming Parade!!
10/04/2026

We are out here ready for the Columbia Homecoming Parade!!

09/22/2026

Hello!

I have some openings later in the week! I have a new patient appointment available tomorrow at 10:00 and then Friday at 9:30 or 12! My new patient spots have been full the last week or so, so make sure to snag these or send it to a loved one!

If you’ve had any lingering pain or a new injury you’re dealing with, let me help you!

Address

216 W Sandbank Road
Columbia, IL
62236

Opening Hours

Tuesday 3:30pm - 6pm
Friday 9am - 2pm

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