PainNeck pain is a prevalent issue that can affect people of all ages and lifestyles. Whether it stems from poor posture, muscle strain, or chronic conditions, knowing how to manage and alleviate neck pain at home can make a significant difference in your quality of life. As chiropractors, we advocate for a holistic approach to health, emphasizing the importance of self-care in conjunction with professional chiropractic treatment. Below, we outline effective home care strategies for managing neck pain.

 Understanding Neck Pain

Before diving into home care techniques, it’s essential to understand the potential causes of neck pain, which can include: 

– Muscle Strain: Often due to poor posture, sleeping in awkward positions, or extended periods of sitting.

– Cervical Disc Issues: Such as herniated or bulging discs that can compress nerves.

– Osteoarthritis: Degenerative changes in the cervical spine that may lead to discomfort.

– Injuries: Whiplash and other trauma can result in acute neck pain. 

Understanding the source of your neck pain can guide your home care techniques, but it’s always best to consult a chiropractor for a proper diagnosis.

Home Care Techniques for Neck Pain

1. Posture Awareness

Maintaining good posture is crucial for preventing and alleviating neck pain. Here are some tips:

– Ergonomic Workstation: Position your computer monitor at eye level and your chair at a comfortable height to promote proper alignment.

– Correct Sitting Position: Keep your feet flat on the ground, your back against the chair, and your shoulders relaxed.

– Mind Your Phone Usage: Hold your phone at eye level instead of bending your neck down to look at it.

2. Gentle Stretching and Exercises

Incorporating gentle exercises into your daily routine can help strengthen the neck muscles and improve flexibility:

– Chin Tucks: Sit or stand straight. Tuck your chin toward your chest, holding for 5 seconds. Repeat several times.

– Side Neck Stretch: Gently tilt your head to one side, bringing your ear toward your shoulder, and hold for about 15-30 seconds. Repeat on the other side.

– Range-of-Motion Exercises: Slowly rotate your neck in a circular motion, first clockwise and then counterclockwise.

3. Heat and Cold Therapy

Applying heat or cold can significantly alleviate pain:

– Cold Packs: Apply a cold pack wrapped in a towel to the neck for 15-20 minutes to reduce inflammation, especially in the initial stages of pain.

– Heating Pads: After the first 48 hours, use a heating pad to relax tight muscles and improve blood flow. This can facilitate healing and provide comfort.

4. Massage

Self-massage can be an effective way to relieve tension in the neck:

– Use Your Hands: Gently knead the muscles in your neck using your fingertips or thumbs. Focus on any tight or tender spots.

– Foam Rollers: A foam roller can help release tension in the upper back and neck area.

5. Sleeping Position and Pillow Choice

Your sleeping habits can greatly influence neck pain:

– Correct Pillow Height: Use a pillow that supports the natural curve of your neck. Stomach sleeping is generally not recommended, as it can strain the neck.

– Sleep on Your Back or Side: This position can help maintain spinal alignment. Consider a contour pillow if you are a side sleeper.

6. Stay Hydrated and Maintain a Healthy Diet

Keeping hydrated helps maintain optimal spinal health by ensuring intervertebral discs remain hydrated. A balanced diet rich in anti-inflammatory foods (like fruits, vegetables, nuts, and fish) can also aid in recovery.

7. Limit Smartphone and Computer Use

Excessive screen time can lead to neck pain, often referred to as “tech neck.” Implement regular breaks from screens every 20-30 minutes and perform stretches during these breaks.

 When to Seek Chiropractic Care

While home care techniques can be effective for mild to moderate neck pain, it’s essential to consult with a chiropractor if:

– Pain persists for more than a few days.

– You experience weakness, numbness, or tingling in your arms or hands.

– The pain is accompanied by other symptoms, such as headaches or dizziness.

Chiropractic care can provide holistic treatment options, including spinal adjustments, physical therapy, and personalized exercise recommendations to address not only the symptoms but the underlying causes of neck pain.

Appointments can be made online at MySaratogaCiropractor.com.

“Mothering Boys”

This article from six years ago made me laugh out loud when I re-read it. We are still dealing with cultivating gratitude here in our house! We as a family and each of us individually have so much to be grateful for, which I hope my children always remember. I hope you and yours have a very Happy Thanksgiving! 

At my boys’ school there’s a “school store” once a week where the kids can purchase little things like pencils, erasers, and bouncy balls. Every week they beg me for money for the school store — I don’t always give them money, but when I do, I usually give them one dollar, as there are things they can buy that cost a dollar or less. But today, when I told one of my little guys that I had put an envelope containing a dollar in his school folder, he got really angry, because he wanted more than a dollar.

Well. Guess who’s not getting a dollar, or any amount, for a good while?

Being ungrateful is one of the things that I’m constantly on my boys about. They’re healthy, safe, warm, fed, clothed, and loved, and they have a lot of other things in addition to those essentials — in my mind, there’s no room for ingratitude when they have all those things that so many others don’t. 

Not only that, but I’ve been intrigued by the idea that having an “attitude of gratitude” can have a positive impact on one’s physical, psychological, and social lives. A 2014 article on Forbes.com by Amy Morin entitled “7 Scientifically Proven Benefits Of Gratitude That Will Motivate You To Give Thanks Year-Round” (available online) explains how cultivating gratitude can benefit everything from sleep to self-esteem, it can enhance empathy and reduce aggression, and it can increase one’s ability to cope: “Recognizing all you have to be thankful for — even during the worst times of your life — fosters resilience.” While I want my children to be grateful for what they have simply because they should be, I quite like that they’ll be healthier and happier by being grateful, too — and it’s a great reminder for me as well.

A more recent post (August 2019) on the web site HappierHuman.com called “31 Benefits of Gratitude: The Ultimate Science-Backed Guide” also noted something else I’ve observed: “Gratitude is a personality trait. Some people have more grateful personalities than others” and, while cultivating gratitude is a skill that can be learned through practice, some people need more practice than others. I’ve definitely seen this in some of my own children, which can make it a challenge to keep the general morale of the family up (haven’t you found that people who are always pointing out how bad things are can be such a drain on others’ mental peace?), so you can often hear me saying, “Be grateful for what you have!” I’ve also been known to say, “Now that you’ve complained about everything, tell me something you’re grateful for.” And my mom often tells my boys, “Remember to be patient and grateful!” Hopefully, the repetitive nature of these lessons will help them stick and make it easy for the boys to recall later in life.

Speaking of reminders to be grateful, we’re all looking forward to Thanksgiving (one of my boys has said it’s his favorite holiday, more than Christmas and his birthday!), and one of the things we’ve done in the past is to take time to share out loud the things we’re grateful for. I recently asked my boys what they’re grateful for, having both this article and Thanksgiving in mind, and I was so pleased that they all included family (including, specifically, “my brothers”) and friends, our home, and our food — those very things that I never want them to take for granted. That’s something I’m definitely grateful for this year! Happy Thanksgiving to all of you!

Kate and her husband have seven sons ages 21, 19, 17, 15, 13, 11, and 7. Email her at kmtowne23@gmail.com.

Belly fat, often referred to as visceral fat, can be a significant health concern, leading to various metabolic disorders, heart disease, and type 2 diabetes. Losing this stubborn fat can be challenging, but integrating five essential lifestyle changes—walking, increasing protein intake, engaging in weight lifting, prioritizing sleep, and managing stress—can create a holistic approach to health and wellness.

1. Walking: The Simple Exercise

 Benefits of Walking

Walking is one of the most accessible forms of exercise and significantly contributes to achieving and maintaining a healthy weight. Regular brisk walking can help burn calories, improve cardiovascular health, and reduce overall body fat, including belly fat.

 Implementation Tips – Aim for 30 minutes a day: Start with a goal of at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, each week.

– Incorporate intervals: Add bursts of increased intensity by walking faster for 1-2 minutes during your routine to maximize calorie burn.

– Find a buddy or group: Walking with friends can keep you motivated and make the exercise more enjoyable.

2. Protein: The Essential Nutrient 

Importance of Protein

A diet rich in protein can facilitate weight loss by increasing satiety, reducing hunger, and preserving lean muscle mass during weight loss. High-protein foods can also elevate your metabolic rate, helping you burn more calories. Implementation Tips

– Include lean protein sources: Incorporate foods like chicken, turkey, fish, beans, legumes, and dairy in your meals.

– Plan for protein at every meal: Aim for a balance of protein, healthy fats, and fiber in each meal to promote fullness and reduce cravings.

– Post-workout protein: Consuming protein after workouts can aid muscle recovery and promote muscle growth.

3. Weight Lifting: Building Muscle Mass

 Benefits of Weight Lifting

Strength training is a powerful tool for burning belly fat. As you build muscle, your resting metabolic rate increases, allowing you to burn more calories even when at rest.

 Implementation Tips 

– Start with bodyweight exercises: If you’re new to weight lifting, begin with exercises like push-ups, squats, and lunges to build foundational strength.

– Include resistance training 2-3 times a week: Focus on full-body workouts that target multiple muscle groups to maximize calorie expenditure.

– Gradually increase weights and intensity: As you progress, gradually increase the weights or resistance to continue challenging your muscles.

4. Sleep: The Overlooked Component

 Importance of Sleep

Quality sleep is crucial for weight management and overall health. Poor sleep can disrupt hormones involved in hunger and appetite regulation, often leading to increased cravings and weight gain.

 Implementation Tips

– Target 7-9 hours of sleep: Most adults require between 7 to 9 hours of quality sleep each night for optimal health.

– Establish a sleep routine: Go to bed and wake up at consistent times each day to regulate your body’s internal clock.

– Create a conducive sleep environment: Keep your bedroom dark, cool, and quiet, and limit screen time before bed to promote better sleep quality.

A p p o i n t m e n t s can be made online at MySaratogaCiropractor.com.

“Mothering Boys”

I wrote this eight years ago and went looking for it because I’m feeling this way all over again. This time, it’s because my oldest is a college senior and recently turned twenty-one, and my third is a high school senior, and the youngest in the article below is now in middle school (leaving only my actual youngest — who wasn’t even on the way when I originally wrote this — alone at our beloved elementary school). Also, because my third and fourth just went to Homecoming, and my fifth is the one currently burning up the Cross Country course (as opposed to his oldest brother, who is the one I wrote about below). These stories and memories never get old for me — I hope you enjoy them, too!

My two youngest sisters are nine and eleven years younger than me, and since much of my high school was spent helping care for them (which I loved), and I even went to college close by in large part so I wouldn’t miss their growing up, I still get amazed when I see two professional, adult women sitting at my kitchen table or hanging out at my parents’ house who look an awful lot like those little girls but are so … grown up. Because of them, I’m a little familiar with the feeling of “living vicariously” through others’ experiences — reliving my own high school, college, and post-grad years through hearing about theirs — but I wasn’t quite prepared for how intensely it would hit me when my oldest started eighth grade this year.

I mean, this is his third year of middle school, so it’s not like we’re doing anything all that new. He’s basically doing all the same things that he’s been doing, except for having joined a school team, and maybe that’s what’s doing it to me: watching him run Cross Country at about the same age I was when I started running Cross Country, for the same school, at the same home course, is knocking me over with memories. 

It’s also knocking me over with … I’m not sure what the word for “crying my eyes out all the time” is? Verklempt, I guess: “overcome with emotion, choked up.” I’m verklempt watching him run with the same intensity he brings to everything he thinks is worthwhile (just like his dad), seeing him as part of a high school team, hearing his older teammates cheering him on during the races, getting texts from him after away meets letting me know how he did. Even the care he takes getting his bag together every morning before school with what he needs for after-school practice, with no help needed from me, undoes me a little.

I’m pretty sure I wrote about all this before (last month, the month before, etc.), and it’ll likely continue popping up going forward, since being verklempt is my current life. 

I was thinking, in light of all these big-boy things (teenage things even! We now have a teenager!) we do as a family these days, how much I really love seeing our youngest do the little-boy things that had been our entire life until recently.

Like, on a recent morning, while driving the bigger boys to school, he kept yelling, “Mom! Mom! Mom! Look at me! Look at me!”

“I can’t look while I’m driving!” I’d said, and he responded, “Well, I look amazing.” Indeed, when we arrived at school and I was able to take a look I laughed out loud — he had on orange kiddie construction goggles, his Spider Man baseball hat, and the hood of his Toy Story coat pulled up over his hat. And a huge grin, of course.

If you were to visit our house at a random time during the day while his big brothers are at school, you might find him watching old-timey Spider Man episodes and eating cheese crackers out of a Minions bowl or selecting books for me to read. He loves Green Eggs and Ham, and other recent choices were a book about Star Wars, one about puppies, and The Velveteen Rabbit. He’s got a bruise under one eye from a vigorous go-round in a bouncy bounce at school’s recent Family Fun Night, and he jumps everywhere, with two feet, like a little frog or bunny rabbit — across the parking lot on our way into school, back to our seats after having accompanied me to receive Communion at Mass, up and down our front steps, every single time.

I sent him to his room a little while ago for angrily throwing things when he didn’t like the lunch I made for him (a cheese sandwich he told me he wanted), and I just went to check on him because he was being awfully quiet, and there he was asleep, just where he’d thrown himself in his fit of temper, and, funny enough, a little frown still on his face. While I was up there, I checked on my oldest, and discovered that he, too, had dozed off, after having completed a several-mile run. Oh, my heart.

It’s a blessing and a burden being the oldest and the youngest, especially when your mother is verklempt over every single thing you do. But it’s not just the oldest and the youngest, of course — when I came back downstairs from checking on them and sat back down where I’d been on the couch with my middle guys, watching a movie, two of them snuggled up against me (one of the olders and one of the youngers), another was eating the lunch he’d made for himself (!), another was just watching the movie barefoot and relaxed, I was, yes, verklempt with the blessings of these boys. Each one of them doing what they should be doing at the ages they’re at — new things, familiar things, good things, mischievous things. This motherhood thing is not for the faint of heart. 

# # #

Kate and her husband have seven sons ages 21, 19, 17, 15, 13, 11, and 7. Email her at kmtowne23@gmail.com.

What results in a penalty period and why?

In my practice, I get a lot of questions from clients regarding gifting and its impact on Medicaid eligibility.  People often ask “Isn’t there a five year look back for gifts?”  As is often the case in legal matters, the answer is – sometimes yes and sometimes no.

What is the Medicaid look back period?

The Medicaid look back period is the period of time for which you have to provide financial records if you apply for Medicaid to pay for nursing home care.  The discussion in this article is limited to Medicaid coverage that is used to pay for nursing home care only.

How long is the look back period?

The look back period is five years from the date of a Medicaid application. If you apply for Medicaid to pay for nursing home care on November 1, 2025, you will need to provide the Department of Social Services (DSS) with financial records going back to November 1, 2020.  Gifts made within the five year look back period may result in a penalty period.

What is a penalty period?

A penalty period is an amount of time which will delay the onset of your Medicaid coverage.

How are penalty periods calculated?

The amount of the gift(s) you made is divided by the transfer rate for our region, which is set by the state. In our region, the transfer rate for 2025 is $13,916/month. In order to calculate a penalty period, you take the amount of the gifts and divide it by the transfer rate. The resulting figure is the penalty period, in months. For example, if you made gifts of $27,832 to your children in the last five years, then your Medicaid coverage will be delayed for two months ($27,832/$13,916 = 2 months).

Are all gifts subject to a penalty period?

No, they are not – and this is not widely understood.  Any gift made to your spouse is not subject to a penalty period.  For example, if you own your residence with your spouse and transfer your interest to your spouse before you go into a nursing home and apply for Medicaid, that transfer would be known as an “exempt transfer”.  As an exempt transfer, it will not result in a penalty period.  This is a common strategy we recommend to married couples who have one spouse entering a nursing home.

Are there other exempt transfers?

In addition to transferring your interest in your residence to your spouse, you may also transfer your interest to a caregiver child as an exempt transfer.  A caregiver child is a child who has lived with you for at least two years and has provided care to you which enabled you to refrain from entering a nursing home.  In addition, transfers to disabled children or siblings with an interest in your residence may also qualify as exempt transfers.

Is there a dollar limit for gifting?

People sometimes tell me they believe they can transfer up to the annual exclusion amount for federal gift tax purposes, without a potential Medicaid penalty period.  The annual exclusion amount usually goes up every year, and it is currently $19,000/year.  This is the amount of a gift you can make to someone without the necessity of filing a federal gift tax return.  This limit has nothing to do with Medicaid rules and should not be considered a “safe amount” to transfer in the context of a Medicaid application.

Do penalty periods always apply?

If the gift is not an exempt transfer, generally the penalty period will apply.  With that said, there may be an argument that the penalty should not apply because the gift was made with no intent to try to qualify for Medicaid.  Based on the particular facts of the case, a penalty period generated by a gift can potentially be overturned upon appeal in a Medicaid Fair Hearing.  The facts that lead to successful appeals generally involve people who were healthy, independent, and not engaging in Medicaid planning at the time they made the gift.

Gifting in the Medicaid planning context can be complicated.  Seeking advice from an experienced elder law professional will help you ensure that you minimize the risk of penalty periods applying, which could delay the onset of necessary Medicaid coverage for nursing home care.

Matthew J. Dorsey, Esq. is a Shareholder with O’Connell and Aronowitz, 1 Court Street, Saratoga Springs, NY. Over his twenty-eight years of practice, he has focused in the areas of elder law, estate planning, and estate administration. Mr. Dorsey can be reached at (518)584-5205, mdorsey@oalaw.com and www.oalaw.com.  

As 2025 enters its final quarter, the holiday rush and end-of-year deadlines can make it easy to put financial planning on the back burner. However, these last few months offer a critical window to make impactful decisions that can bolster your savings, reduce your tax bill, and set a stronger foundation for the year ahead. Here are three essential items for your financial checklist.

1. Supercharge Your Retirement Accounts

Before the calendar flips, ensure you’ve squeezed every advantage out of your tax-sheltered retirement plans.

• Maximize Your 401(k) or 403(b): For 2025, you can contribute up to $23,500 to your employer-sponsored plan. If you haven’t hit this limit, consider increasing your contribution percentage for the final pay periods of the year. Most importantly, contribute at least enough to receive your full employer match—it’s an immediate return on your investment.

• Leverage Catch-Up Contributions: If you are age 50 or over, you can contribute an additional $7,500 to your 401(k). Furthermore, a provision in the SECURE 2.0 Act allows those aged 60 to 63 to make a higher catch-up contribution of $11,250, if their plan allows.

• Fund Your IRA: You have until the tax filing deadline in April 2026 to contribute to an IRA for 2025, but the sooner you contribute, the more time your money has to grow. The 2025 limit for Traditional and Roth IRAs is $7,000, with an additional $1,000 catch-up for those 50 and older.

2. Get Strategic with Taxes and Investments

Proactive tax planning in the fourth quarter can yield significant savings. Look at your taxable investment accounts for opportunities.

• Harvest Your Losses: If you have investments that have decreased in value, selling them can be a smart move. This strategy, known as tax-loss harvesting, allows you to use those capital losses to offset capital gains you’ve realized during the year. If your losses exceed your gains, you can use up to $3,000 to offset your ordinary income.

• Rebalance Your Portfolio: The year’s market shifts may have pushed your portfolio out of alignment with your long-term goals. For instance, a strong run in stocks might mean you are now holding a higher percentage in equities than your risk tolerance dictates. Selling some winners and reallocating the funds to underperforming asset classes is a disciplined way to manage risk.

3. Optimize Your Health and Benefit Elections

Fall is typically open enrollment season for employee benefits—a crucial time to make choices that impact your financial and physical well-being.

• Review Your Health Plan: Don’t just default to your current coverage. Assess whether your health plan still meets your needs and is the most cost-effective option.

• Fund Your Health Savings Account (HSA): If you are enrolled in a high-deductible health plan, the HSA is a powerful tool. It offers a triple tax advantage: contributions are tax-deductible, the funds grow tax-free, and withdrawals for qualified medical expenses are tax-free. For 2025, the HSA contribution limits are $4,300 for self-only coverage and $8,550 for family coverage, with an extra $1,000 catch-up for those 55 and older.

• Use Your Flexible Spending Account (FSA): Check your FSA balance. Most plans operate on a “use-it-or-lose-it” basis, so now is the time to schedule appointments or purchase eligible healthcare items to avoid forfeiting your funds.

By dedicating a few hours to these key areas, you can end 2025 on a high note and step into the new year with greater financial confidence. As always, be sure to discuss any changes you make with your financial and tax advisors to help ensure they’re the right strategy for you.

Stephen Kyne, CFP® is a Partner at Sterling Manor Financial, LLC in Saratoga Springs.

Sterling Manor Financial, LLC is an SEC Registered Investment Advisor and does not provide tax or legal advice, nor is it a third-party administrator. Consult your attorney or accountant prior to implementing any tax or legal strategies.