Dr. Jeff Sklar

06/08/2026

Managing Pain While Traveling: Expert Tips for More Comfortable Trips

Travel is one of life's greatest pleasures, but long hours sitting in cars, trains, and airplanes can trigger back pain, neck stiffness, joint discomfort, and muscle tension. Whether you're heading to a tropical beach, visiting family, or taking a business trip, a little preparation can help keep pain from becoming an unwelcome travel companion.

At Sklar Chiropractic, we often help patients prepare for travel and recover from the physical stress that vacations can place on the body. Here are some practical strategies to help you stay comfortable while traveling.

Why Travel Can Increase Pain

Travel places unusual demands on your body:

Prolonged sitting decreases circulation.
Poor posture strains the neck and back.
Lifting luggage can aggravate existing injuries.
Dehydration contributes to muscle tightness and fatigue.
Changes in sleeping arrangements can trigger pain flare-ups.

The good news is that many travel-related aches and pains can be prevented.

Before You Leave
Stretch and Move

Perform gentle stretches before heading to the airport or getting into the car. Focus on:

Neck mobility exercises
Shoulder rolls
Hip flexor stretches
Hamstring stretches
Gentle spinal twists

Even five minutes of stretching can help prepare your body for prolonged sitting.

Pack Smart

Avoid overpacking. Heavy luggage is a common cause of travel-related back injuries.

Consider:

Rolling suitcases instead of shoulder bags
Luggage with four spinner wheels
Dividing heavy items between bags
Using proper lifting mechanics

Learn proper lifting techniques from the National Safety Council:
https://www.nsc.org/workplace/safety-topics/ergonomics

Flying with Pain: Tips for Air Travel
Bring a Zip-Lock Bag for Ice

This is one of the simplest and most effective travel hacks.

After passing through airport security, ask a restaurant or flight attendant to fill a large zip-lock bag with ice. It can be used to:

Reduce inflammation
Calm irritated joints
Decrease muscle spasms
Relieve acute neck or back pain

The bag can conform to almost any body part and is easy to refill throughout your trip.

Request an Aisle Seat

An aisle seat makes it easier to:

Stand frequently
Stretch your legs
Walk periodically during longer flights

Experts recommend standing or walking every 30-60 minutes when possible.

Use Lumbar Support

A small travel pillow or rolled-up sweatshirt placed behind the lower back can help maintain the natural curve of your spine.

Stay Hydrated

Airplane cabins are extremely dry. Dehydration can increase muscle stiffness and fatigue.

Drink water regularly and limit:

Excess alcohol
Sugary drinks
Excess caffeine
Road Trip Pain Prevention
Stop Every Hour

Many people try to maximize driving time, but your body benefits from frequent movement.

Every 60-90 minutes:

Exit the vehicle
Walk for a few minutes
Stretch your hips and back
Perform gentle shoulder rolls
Adjust Your Seat Properly

Your knees should be slightly lower than your hips.

Adjust:

Seat angle
Lumbar support
Headrest position

The headrest should align with the middle of your head—not your neck.

Hotel and Vacation Tips
Evaluate Your Mattress

Hotel beds vary significantly in firmness.

If the mattress feels too soft:

Place a folded blanket under your hips
Use an extra pillow for support

If it's too firm:

Ask for a mattress topper if available
Continue Your Movement Routine

Vacations often interrupt healthy habits.

Even 10-15 minutes daily of:

Walking
Stretching
Light exercise

can significantly reduce stiffness and pain.

Helpful Travel Tools

Consider packing:

Reusable ice packs (for road trips)
Large zip-lock bags for ice
Lumbar support cushion
Cervical travel pillow
Resistance bands
Foam roller (compact travel size)
Tennis ball for self-myofascial release
When Pain Persists

If travel-related pain lingers after your trip, it may indicate an underlying biomechanical issue that deserves attention.

Chiropractic care can help:

Improve joint mobility
Reduce muscle tension
Restore proper movement patterns
Improve posture
Decrease recurring travel-related pain

The American Chiropractic Association provides additional information about spinal health and travel ergonomics:
https://www.acatoday.org

Final Thoughts

Travel should create memories—not pain.

A little preparation, regular movement, proper hydration, and simple tools like a zip-lock bag filled with ice can make a tremendous difference in how your body feels during and after your trip.

If you're planning an upcoming vacation and have concerns about back pain, neck pain, arthritis, or previous injuries, consider scheduling a chiropractic evaluation before you leave. Your body will thank you when you arrive at your destination feeling ready to enjoy the journey.

About Dr. Jeff Sklar

Dr. Jeff Sklar has been helping patients in Chestnut Hill and the greater Philadelphia area improve mobility, reduce pain, and maintain active lifestyles for more than 25 years. Whether you're preparing for travel or recovering from it, chiropractic care can help keep your body moving at its best.

The American Chiropractic Association (ACA), the largest professional chiropractic organization in the United States, represents the most principled and accomplished chiropractors, who understand that it takes more to be called an ACA chiropractor.

06/04/2026

Prevent Future Pain Before It Starts

Most people wait until something hurts before they pay attention to their health. The problem? Pain is often the last warning sign that your body has been struggling for years.

Think of your body like a car. You wouldn't expect a vehicle to run smoothly for 200,000 miles without oil changes, tire rotations, and routine maintenance. Yet many of us expect our muscles and joints to last a lifetime with very little care.

Your body depends on three major systems working together:

⚙️ The Mechanical System
Your muscles, joints, tendons, ligaments, and spine. Keep them moving, stretching, and strengthening to prevent wear and tear.

⚡ The Electrical System
Your nervous system. The brain and spinal cord coordinate movement, healing, balance, and performance. When communication breaks down, pain and dysfunction often follow.

💧 The Plumbing System
Your circulation and lymphatic system. Healthy blood flow delivers oxygen and nutrients while removing waste and inflammation.

The goal isn't just to avoid pain.

It's to preserve the four qualities that help you stay active for life:

✅ Endurance
✅ Flexibility
✅ Elasticity
✅ Mobility

The choices you make in your 40s and 50s will largely determine how you move in your 70s and 80s.

Daily movement, strength training, stretching, hydration, quality sleep, and preventive care are investments that pay dividends for decades.

Your future self is being built by the habits you practice today.

🚶 Move daily.
🏋️ Strength train regularly.
🤸 Maintain flexibility.
💧 Stay hydrated.
😴 Prioritize sleep.
🩺 Address small problems before they become big ones.

Maintain today. Move well tomorrow.

06/03/2026

When Is the Best Time to Exercise?

One of the most common questions people ask is, "What is the best time of day to exercise?" The truth is that the best workout is the one you consistently do. However, exercising in the morning and exercising later in the day each offer unique benefits. Understanding these advantages can help you choose the time that best fits your goals, schedule, and lifestyle.

Benefits of Exercising Early in the Day
1. Improves Consistency

Morning exercisers often find it easier to stick to a routine. By completing a workout before the day's responsibilities begin, there are fewer opportunities for unexpected meetings, errands, fatigue, or family obligations to interfere.

2. Boosts Energy and Focus

Exercise increases blood flow to the brain and stimulates the release of endorphins and other feel-good chemicals. Many people report feeling more alert, focused, and productive throughout the day after a morning workout.

3. Supports Weight Management

Some studies suggest that exercising before breakfast may encourage the body to utilize stored fat for energy. While overall calorie balance remains the most important factor in weight loss, morning exercise may provide a slight metabolic advantage for some individuals.

4. Enhances Mood

Starting the day with movement can reduce stress, improve mood, and create a positive mindset that carries throughout the day.

5. Encourages Healthier Choices

People who exercise early often report making healthier food choices during the day because they feel motivated to maintain the positive momentum created by their workout.

Benefits of Exercising Later in the Day
1. Better Physical Performance

Body temperature tends to peak in the late afternoon and early evening. Muscles are warmer, joints move more freely, and reaction times may improve. This often translates into greater strength, speed, endurance, and power.

2. Reduced Injury Risk

Because the body is naturally more warmed up later in the day, muscles and connective tissues may be less prone to strains and injuries during vigorous exercise.

3. Stress Relief After Work

An afternoon or evening workout can serve as an excellent outlet for stress accumulated throughout the day. Exercise helps lower stress hormones and can improve mental well-being.

4. Improved Strength Gains

Research suggests that some individuals may perform resistance training more effectively later in the day, potentially leading to greater strength improvements over time.

5. Greater Exercise Enjoyment

Many people simply feel stronger and more energetic later in the day. If workouts feel easier and more enjoyable, adherence is likely to improve.

Which Is Better?

The answer depends on your goals and schedule.

Morning exercise may be best if you want to:

Improve consistency
Boost daily energy
Support weight-loss efforts
Establish a healthy routine

Afternoon or evening exercise may be best if you want to:

Maximize strength and athletic performance
Exercise at a higher intensity
Relieve stress after work
Take advantage oeletal standpoint, the best exercise time is the one that allows you to move safely and consistently. Morning exercisers may benefit from spending extra time warming up since joints and muscles can be stiffer after sleep. Evening exercisers should avoid extremely intense workouts right before bedtime if they notice it interferes with sleep quality.

Whether you prefer a sunrise walk, a lunchtime gym session, or an evening bike ride, regular movement is one of the most powerful tools for reducing pain, improving mobility, strengthening muscles, protecting joints, and supporting long-term health.

The Bottom Line

Don't worry about finding the "perfect" time to exercise. Focus on finding a time that you can maintain consistently. The physiological differences between morning and evening workouts are relatively small compared to the tremendous health benefits that come from exercising regularly.

The best time to exercise is the time you'll actually do it.f warmer, more flexible muscles

A Chiropractor's Perspective

From a musculoskeletal standpoint, the best exercise time is the one that allows you to move safely and consistently. Morning exercisers may benefit from spending extra time warming up since joints and muscles can be stiffer after sleep. Evening exercisers should avoid extremely intense workouts right before bedtime if they notice it interferes with sleep quality.

Whether you prefer a sunrise walk, a lunchtime gym session, or an evening bike ride, regular movement is one of the most powerful tools for reducing pain, improving mobility, strengthening muscles, protecting joints, and supporting long-term health.

The Bottom Line

Don't worry about finding the "perfect" time to exercise. Focus on finding a time that you can maintain consistently. The physiological differences between morning and evening workouts are relatively small compared to the tremendous health benefits that come from exercising regularly.

The best time to exercise is the time you'll actually do it.

06/02/2026

Detox and Cleanse Diets: Miracle Solution or Marketing Hype?

Walk through any bookstore or browse social media, and you'll quickly find advertisements for detoxes, cleanses, juice fasts, and "reset" programs promising to remove toxins, boost energy, reduce inflammation, and promote rapid weight loss.

But do these programs actually work? And are they safe?

Let's take a closer look at the pros and cons of detox and cleanse diets.

What Is a Detox or Cleanse?

A detox or cleanse is typically a short-term dietary program designed to eliminate certain foods while emphasizing juices, smoothies, supplements, herbal products, or severe calorie restriction.

Many programs claim to help the body eliminate toxins and improve overall health.

The reality is that your body already has a highly effective detoxification system. Your liver, kidneys, lungs, digestive tract, and skin work around the clock to process and eliminate waste products naturally.

Potential Benefits of Detox and Cleanse Diets

While the term "detox" may be overused, some people do experience short-term benefits when starting a cleanse.

1. Reduced Processed Food Consumption

Many cleanse programs eliminate:

Sugary beverages
Fast food
Processed snacks
Excess alcohol

As a result, participants often consume fewer calories and less sugar, which may improve energy levels and reduce bloating.

2. Increased Fruit and Vegetable Intake

Many detox plans encourage greater consumption of fruits and vegetables, which provide vitamins, minerals, antioxidants, and fiber.

This temporary dietary improvement may leave people feeling healthier and more energized.

3. Increased Awareness of Eating Habits

A cleanse can serve as a "reset button" that helps people become more mindful of their food choices and eating patterns.

For some individuals, this awareness becomes the starting point for healthier long-term habits.

4. Short-Term Weight Loss

Many people lose weight during a cleanse.

However, much of this initial weight loss often comes from reduced calorie intake, depleted glycogen stores, and water loss rather than significant fat loss.

Potential Risks and Drawbacks
1. Muscle Loss

One of the biggest concerns with many detox programs is inadequate protein intake.

When calories and protein are severely restricted, the body may break down muscle tissue for energy.

This is especially concerning for older adults who naturally lose muscle mass with age.

2. Nutrient Deficiencies

Many cleanse programs eliminate entire food groups.

Over time, this can result in inadequate intake of:

Protein
Healthy fats
Iron
Calcium
Vitamin B12
Other essential nutrients
3. Fatigue and Low Energy

Very low-calorie cleanses often leave participants feeling tired, irritable, lightheaded, and unable to exercise effectively.

The body requires adequate calories to maintain normal function and support physical activity.

4. Unsustainable Results

One of the biggest problems with detox diets is that they are difficult to maintain.

Many people return to their previous eating habits after the cleanse ends, resulting in weight regain and frustration.

5. Lack of Scientific Evidence

Despite aggressive marketing claims, there is limited scientific evidence that commercial detox products remove toxins from the body more effectively than the body's natural detoxification systems.

Many claims remain unproven.

A Better Alternative

Instead of relying on periodic cleanses, consider adopting habits that support your body's natural detoxification systems every day:

Eat plenty of vegetables and fruits
Drink adequate water
Consume sufficient protein
Exercise regularly
Get quality sleep
Limit alcohol consumption
Avoid smoking
Maintain a healthy weight

These lifestyle habits provide far greater long-term benefits than most short-term detox programs.

The Bottom Line

Detox and cleanse diets may provide temporary benefits by encouraging healthier food choices and reducing processed food intake. However, most cleanses are not necessary for removing toxins, and some may lead to muscle loss, fatigue, nutrient deficiencies, and unsustainable results.

Rather than searching for a quick fix, focus on building a consistent, nutrient-rich eating pattern that supports your body's natural ability to stay healthy and function at its best.

Your liver and kidneys are already working hard for you every day. The best way to support them is not through an extreme cleanse—but through healthy daily habits that you can maintain for life.

05/26/2026

🔥 Pain Isn't Always Caused by an Injury... Inflammation May Be the Real Culprit

Many people assume their pain is coming from a "bad back," arthritis, or simply getting older. But often, inflammation is what keeps pain lingering long after an injury occurs—or even when there was no obvious injury at all.

Inflammation can make nerves more sensitive, cause muscles to tighten, and leave joints feeling stiff and achy.

Common signs inflammation may be contributing to your pain:

✅ Morning stiffness
✅ Neck or back pain that worsens after sitting
✅ Joint aches and swelling
✅ Muscle tightness
✅ Fatigue along with pain

The good news? There are natural ways to help reduce inflammation:

✔️ Stay active with regular movement
✔️ Prioritize quality sleep
✔️ Eat more whole foods and less processed food
✔️ Manage stress levels
✔️ Address joint and movement restrictions before they become chronic problems

At Sklar Chiropractic, we focus on identifying the underlying causes of pain and helping patients move better, feel better, and get back to doing what they love.

Don't just mask the symptoms—find out what's driving them.

📍 Chestnut Hill, Philadelphia
📞 Call today to schedule an evaluation.
🌐 Visit: Sklar Chiropractic

👇 Have you noticed your pain gets worse after a poor night's sleep or a stressful week? Let us know in the comments.

05/21/2026

🤔 "Is chiropractic really like those crazy videos I see on Facebook and TikTok?"

Not usually.

Many viral chiropractic videos focus on loud "cracks," dramatic reactions, and entertainment value. While some adjustments can create a popping sound, that's only a small part of what chiropractic care is actually about.

A real chiropractic visit involves:
✅ A thorough health history
✅ Orthopedic and neurological testing
✅ Movement and posture assessment
✅ A personalized treatment plan
✅ Gentle, precise adjustments designed to restore motion and reduce pain

The goal isn't to create the loudest adjustment or the most dramatic video.

The goal is to help you:
✔ Move better
✔ Hurt less
✔ Improve your quality of life
✔ Avoid unnecessary medications whenever possible

In fact, many effective chiropractic adjustments make little or no sound at all.

Don't let a 30-second social media clip determine your opinion of chiropractic care. The best way to understand chiropractic is to experience a professional evaluation and treatment tailored specifically to YOU.

Have you ever had a chiropractic adjustment? What surprised you most about the experience?

📍 Sklar Chiropractic – Chestnut Hill
🌐 sklarchiro.com
📞 Schedule your consultation today.

05/07/2026

What did your P*P do for you when you can’t planed of back pain?

Most people think their Primary Care Doctor is the first stop for back pain…

But here’s the reality:

Most P*Ps receive VERY limited hands-on training in diagnosing and treating musculoskeletal problems like spinal dysfunction, disc irritation, muscle imbalance, posture issues, or joint restriction.

So what usually happens when you complain of back pain?

👉 Pain medication
👉 Muscle relaxers
👉 “Give it time”
👉 Referral to physical therapy
👉 Referral to an orthopedic surgeon
👉 Maybe imaging

Meanwhile, chiropractors spend YEARS focused specifically on the spine, joints, muscles, movement, posture, and nerve-related pain.

A chiropractor will often:
✅ Perform a detailed orthopedic and neurological exam
✅ Evaluate spinal motion and biomechanics
✅ Identify movement restrictions and muscle imbalance
✅ Provide hands-on treatment immediately
✅ Work to reduce pain naturally WITHOUT pills

Many patients experience noticeable relief after their very first visit.

That doesn’t mean every case is simple — and sometimes imaging, PT, or medical specialists ARE necessary. But for many people, conservative chiropractic care should be one of the FIRST options considered… not the last.

If your back pain keeps coming back, masking symptoms isn’t the same as fixing the problem.

📍Serving the Chestnut Hill & Philadelphia community
📞 Schedule: https://sklarchiro.com/contact/

SCHEDULE AN APPOINTMENT Contact us GIVE US A CALL Dr. Jeff Sklar Hours Mon - Fri: 8 - 1 and 3 - 7 Saturday: by appointment (215) 498-5825 [email protected] 15 West Highland Ave,

04/30/2026

3 Signs Your Pain Is More Than Just a “Muscle Strain”

Most people assume their pain is “just a pulled muscle”…
But what if it’s not?

Here are 3 warning signs your pain may need a closer look 👇

1️⃣ Pain that radiates or travels
If your pain shoots into your arm, leg, or wraps around your shoulder blade…
👉 That’s often nerve involvement—not just muscle tightness.

2️⃣ Tingling, numbness, or weakness
“Pins and needles,” hand weakness, or your leg feeling off?
These are classic signs your nervous system is being affected.

Pain that won’t go away (or keeps coming back)
If you’ve stretched, rested, iced… and it STILL returns There’s likely an underlying structural issue that hasn’t been addressed.

Here’s the truth:
Muscle strains usually improve quickly.
Persistent or radiating pain = something deeper.

The sooner you identify the real cause,
the faster (and easier) it is to fix.

Serving Chestnut Hill & Philadelphia
If something feels “off,” don’t ignore it.

Book here: https://sklarchiro.com/contact/

💬 Comment “CHECK” and I’ll send you a quick guide to help you figure out what’s really going on.

04/28/2026

If you’ve been stretching your neck—tilting your head side to side, rolling your shoulders, maybe even doing yoga—but your neck pain keeps coming back, you’re not alone.

In fact, many patients I see around Chestnut Hill and Philadelphia say the same thing:

“It feels tight, I stretch it, it gets a little better… then it comes right back.”

Here’s the truth most people don’t realize:

👉 Stretching alone rarely fixes persistent neck pain—because tight muscles aren’t usually the root cause.

The Hidden Cause of Neck Pain

When your neck feels tight, it’s easy to assume the muscles are the problem.

But in many cases, those muscles are actually:

Overworking
Guarding
Compensating for something deeper

Common underlying causes include:

Restricted joints in the cervical spine
Forward head posture (from phones and computers)
Weak stabilizing muscles
Irritated or compressed nerves

👉 Your muscles aren’t the problem—they’re reacting to the problem.

Why Stretching Isn’t Enough
1. You’re Treating the Symptom, Not the Cause

Stretching can temporarily relieve tension—but it doesn’t correct:

Joint dysfunction
Postural stress
Movement imbalances

So the tightness returns… often within hours.

2. Your Neck Joints May Not Be Moving Properly

Your cervical spine is made up of small, highly mobile joints.

When even one segment becomes restricted:

Muscles tighten around it
Movement becomes inefficient
Pain becomes chronic

👉 Stretching doesn’t restore joint motion—targeted care does

3. Your Daily Habits Are Reinforcing the Problem

Think about how many hours you spend:

Looking down at your phone
Sitting at a desk
Driving
Leaning forward

This “forward head posture” can place significant strain on your neck over time, leading to:

Chronic tightness
Headaches
Reduced mobility

Even perfect stretching can’t overcome 8+ hours of poor positioning

The “Stretch → Relief → Return” Cycle
8

Most people get stuck here:

Neck feels tight
You stretch
It feels better briefly
Tightness returns
Repeat

👉 This cycle continues until the underlying issue is addressed

What Actually Works

To truly resolve neck pain, you need a more complete approach:

✅ Restore Proper Joint Motion

Gentle, specific chiropractic adjustments can:

Improve mobility
Reduce irritation
Normalize muscle tension
✅ Retrain the Muscles

Not just stretching—but:

Strengthening deep neck stabilizers
Improving shoulder blade control
Restoring balance between muscle groups
✅ Fix Your Environment

Small changes make a big difference:

Bring screens to eye level
Use proper desk ergonomics
Take movement breaks every 30–60 minutes
When Neck Pain Is a Warning Sign

Don’t ignore symptoms like:

Pain lasting more than 1–2 weeks
Pain radiating into the shoulder or arm
Headaches starting at the base of the skull
Numbness or tingling

👉 These can indicate something more than simple muscle tightness

The Bottom Line

If your neck pain:

Keeps coming back
Doesn’t improve with stretching
Feels deeper than “just tightness”

…it’s time to look beyond muscles.

👉 Real relief comes from correcting the cause—not chasing temporary fixes

📍 Local Help in Chestnut Hill & Philadelphia

At Sklar Chiropractic, the focus is simple:

Identify the root cause
Restore proper movement
Help you get back to feeling normal again

If your neck pain isn’t improving, don’t wait.

👉 Schedule your evaluation:
https://sklarchiro.com/contact

04/21/2026

🧠 What Is Grey Matter… and How Do You Nourish Yours?

Most people have heard the term “grey matter”…
But very few understand just how important it is.

👉 Grey matter is the part of your brain responsible for:
• Memory
• Decision-making
• Muscle control
• Emotional regulation
• Processing pain

It’s your brain’s command center—and it directly impacts your quality of life.

⚠️ Here’s the reality:
Grey matter can decline with age, chronic stress, inflammation, and poor lifestyle habits.

But the good news?
You can actively support and protect it.

✅ 7 Ways to Nourish Your Grey Matter Naturally:

🏃‍♂️ Move Your Body Daily
Boosts blood flow and promotes new neural connections.
🥗 Eat Anti-Inflammatory Foods
Leafy greens, berries, omega-3s, turmeric-rich foods.
😴 Prioritize Sleep
Your brain detoxes and repairs overnight.
🧘‍♂️ Reduce Stress
Chronic stress is directly linked to grey matter shrinkage.
👐 Optimize Nervous System Function
Chiropractic care helps improve brain-body communication and reduce interference.

🌿 Incorporate Herbal Anti-Inflammatories
Chronic inflammation is one of the biggest threats to brain health.

Consider:
• Zyflamend (New Chapter) – a powerful blend of turmeric, ginger, green tea, rosemary & more
• Turmeric/Curcumin – supports neuroprotection and reduces inflammatory pathways
• Boswellia – helps calm systemic inflammation
• Green Tea Extract (EGCG) – supports brain function and antioxidant activity

💧 Stay Hydrated
Even mild dehydration can impair brain performance.

💡 Bottom line:
Protecting your grey matter isn’t just about longevity—
it’s about maintaining clarity, energy, and independence as you age.

👇 Want to support your brain health starting today?
Comment “BRAIN” and I’ll send you a simple protocol (including supplement guidance).

📍 Chestnut Hill / Philadelphia
🔗 https://sklarchiro.com/contact/