Hoffer Chiropractic, PC

08/11/2026

Is deadlifting safe for your back? 🏋️‍♂️

During chiropractic college, I herniated a lumbar disc while deadlifting.

At the time, I was up late studying, drinking WAY too much coffee ☕️, got about 4 hours of sleep, woke up dehydrated, and went into the gym the next morning trying to deadlift heavy.

My body wasn’t prepared for the load I was asking it to handle.

That experience taught me something important:

Sometimes it’s not the activity itself that causes the injury — it’s the mismatch between the load and your body’s current capacity to handle that load.

Deadlifting is a great exercise. It can build strength and resilience throughout your entire body and spine. It is SAFE when done properly and with the correct capacity to handle the load.

But your training load, fatigue, sleep, recovery, technique, previous injuries, and overall readiness all matter.

The goal isn’t to be afraid of lifting heavy.

The goal is to progressively build your capacity so your body is prepared for the demands you place on it.

Your back isn’t made of glass. 💪

Train it. Load it. Progress it.

Just make sure your capacity matches the demand.

— Dr. Brandon Hoffer
Hoffer Chiropractic | Scottsdale, AZ

07/26/2026

07/26/2026

🚨 Stop doing these exercises if you have disc-related sciatica! 🚨

If your leg pain is coming from a lumbar disc injury (“hot disc”), some of the most commonly recommended stretches may actually make your symptoms worse.

❌ Don’t foam roll your glutes/piriformis
While it may feel good temporarily, the piriformis is often tightening to protect an irritated nerve—not causing the problem. Foam rolling the area won’t fix a disc that’s irritating a nerve root and may increase irritation in some people.

❌ Don’t aggressively stretch your hamstrings
With disc-related sciatica, what feels like “tight hamstrings” is often your sciatic nerve being sensitive—not a muscle that’s actually short. Stretching can increase tension on the nerve and reproduce or worsen leg pain.

❌ Avoid the pigeon stretch
Deep hip flexion and rotation can place additional tension on the sciatic nerve and, for many people with an acute disc injury, may aggravate symptoms rather than relieve them.

✅ Try prone press-ups instead (when appropriate)
For many people with disc-related pain that responds to extension, prone press-ups can help encourage the disc material away from the irritated nerve root. A good sign is when your leg pain begins to move out of the leg and back toward the low back—a phenomenon called centralization.

⚠️ Remember: Not all sciatica is the same. The key is identifying the source of your pain before choosing the right exercises. What helps one person may make another worse.

If your pain shoots below your knee, causes numbness or weakness, or isn’t improving, get evaluated by a healthcare professional who can determine what’s driving your symptoms.

💬 Have you ever been told to stretch your hamstrings or do pigeon pose for sciatica? Did it help or make things worse? Let me know below!

05/07/2026

Acute low back pain? Here’s how we approached this case 👇

⚡️ Spinal manipulation to restore joint motion
🎯 Dry needling to release tight muscles
🔴 Low level laser therapy to support healing and decrease inflammation

A combination approach can make a huge difference when it comes to recovery and performance.

Mobility HofferChiropractic Scottsdal

01/24/2026

Restoring motion. Relieving pressure. Getting you back to doing what you love. 💪

10/08/2025

Regular chiropractic adjustments help restore motion, reduce tension, and keep your body functioning at its best — whether you’re lifting, working, or just living life.

Your spine is your foundation — take care of it! 💪
—

09/19/2025

Nothing like a good adjustment 🙌
That “crack” you hear? 👂 It’s just gas being released from the joints (kind of like opening a soda can).
The real magic is restoring motion, improving mobility and helping your body move + feel its best. 💥

Your spine works hard for you every day—don’t forget to take care of it! 🌀

07/22/2025

🦶 Struggling with Heel Pain?

You might have Plantar Fasciitis – a common cause of stabbing pain near the heel, especially in the morning or after long periods of standing.

At Hoffer Chiropractic, we take a conservative, effective approach to help you heal:
✅ Foot & spinal adjustments
✅ Low-level laser therapy
✅ Supportive taping
✅ Targeted exercises

Let’s get you back on your feet — pain-free.
📍 Scottsdale, AZ
📲 Book online: hofferchiro.com
📞602-493-9800