Top 10 Foods and Spices to Help Reduce Inflammation

Acute and Chronic Inflammation can be burden for many of the patients we treat at West End Chiropractic and Wellness. Our doctors and team have helped thousands of patients get out of pain naturally and for many of our patients helping them find resources at home through their diet is essential. Today we discuss our top 10 anti-inflammatory foods and spices that we have seen amazing results with!

To start, numerous spices and herbs contain a wide variety of antioxidants, minerals and vitamins, and help maximize the nutrient density of your meals. Every time you flavor your meals with herbs or spices you are literally “upgrading” your food without adding a single calorie. Many studies have also shown that most herbs and some spices tend to have unique medicinal qualities.

Three Spices That Pack a Powerful Anti-Inflammatory Punch

  1. Cloves
  2. Ginger
  3. Turmeric

While among the most potent, ounce for ounce, herbs and spices are certainly not the only anti-inflammatory ingredients available. A number of foods are well-known for their anti-inflammatory properties, and making sure you’re eating a wide variety of them on a regular basis can go a long way toward preventing chronic illness.

Top Seven Anti-Inflammatory Foods

The following foods and nutrients deserve special mention for their ability to quell inflammatory responses in your body:

1. Animal-based omega-3 fat Animal-based omega-3 fats—found in fatty fish like wild Alaskan salmon and fish- or krill oil—help fight inflammation throughout your body. It’s particularly important for brain health. Research published in the Scandinavian Journal of Gastroenterology4 in 2012 confirmed that dietary supplementation with krill oil effectively reduced inflammation and oxidative stress.
2.  Leafy greens Dark leafy greens such as kale, spinach, collard greens and Swiss chard contain powerful antioxidants, flavonoids, carotenoids, and vitamin C—all of which help protect against cellular damage. Ideally, opt for organic locally grown veggies that are in season, and consider eating a fair amount of them raw. Juicing is an excellent way to get more greens into your diet.
3.  Blueberries Blueberries rate very high in antioxidant capacity compared to other fruits and vegetables. They are also lower in sugar than many other fruits.
4.  Tea Matcha tea is the most nutrient-rich green tea and comes in the form of a stone-ground unfermented powder. The best Matcha comes from Japan and has up to 17 times the antioxidants of wild blueberries, and seven times more than dark chocolate.
5.  Fermented vegetables and traditionally cultured foods Optimizing your gut flora is important for a well-functioning immune system, and helps ward off chronic inflammation. In fact, the majority of inflammatory diseases start in your gut, as the result of an imbalanced microbiome. Fermented foods such as kefir, natto, kimchee, miso, tempeh, pickles, sauerkraut, olives, and other fermented vegetables, will help ‘reseed’ your gut with beneficial bacteria.
6.  Shiitake mushrooms Shiitake mushrooms contain strong compounds with the natural ability to discourage inflammation, such as Ergothioneine, which inhibits oxidative stress.
7.  Garlic Garlic has been treasured for its medicinal properties for centuries. It’s also one of the most heavily researched plant foods around. Over 170 studies5 show it benefitting more than 150 different conditions. Garlic exerts its benefits on multiple levels, offering anti-bacterial, anti-viral, anti-fungal, and antioxidant properties.

The running thread linking a wide variety of common health problems—from obesity and diabetes to heart disease and cancer—is chronic inflammation. The key to reducing chronic inflammation in your body starts with your diet, and being liberal in your use of high-quality herbs and spices is one simple way to boost the quality of your food. They’re an inexpensive “secret weapon” that just about everyone can take advantage of. Spicing up your meals is not enough, however, if processed foods comprise the bulk of your diet.

It’s important to realize that dietary components can either prevent or trigger inflammation from taking root in your body, and processed foods do the latter, courtesy of pro-inflammatory ingredients like high fructose corn syrup, soy, processed vegetable oils (trans fats), and other chemical additives.

To learn more about how our dedicated team of medical providers can help you call West End Chiropractic and Wellness today at (952) 500-8477 or visit us online to learn more at St. Louis Park Health and Wellness! 

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Top 7 ways to naturally eliminate NSAIDS from your life

Are you or someone important to you suffering from pain? How about back pain, headaches, or a pain from an injury. Maybe your dealing with chronic pain which can be very crippling, and it’s natural for anyone to seek ways to relieve it. Millions of Americans who suffer from chronic pain take painkillers and believe it to be one of the primary methods for pain relief.

Today, 60 million Americans rely on a class of painkillers called non-steroidal anti-inflammatory drugs or NSAIDs, unaware that these medications can actually cause more harm than good.

NSAIDs Side Effects: The Risks They Don’t Tell You About

Numerous studies link NSAIDs to detrimental side effects. Each year, over 100,000 people given an NSAID prescription are hospitalized, and about 15,000 succumb to death.

In 2000, Vioxx, a potent non-steroidal anti-inflammatory drug, was released in the market. A year before Vioxx was approved, I already warned the public about the cardiovascular risks associated with the drug. It took four years and 60,000 deaths (due to heart-related side effects) before warnings were heeded and Vioxx was removed from the market.

But it didn’t stop there. In 2004, the US Food and Drug Administration (FDA) cautioned the public that NSAIDs, such as Cox-2 inhibitors Bextra (which was removed from the market in 2005) and Celebrex, along with other over-the-counter varieties like Aleve, Ibuprofen, and aspirin, all potentially lead to cardiovascular problems, GI bleeding, kidney problems, and increased blood pressure.

Pregnant women were especially warned against using NSAIDs. A study reported that prescription and OTC non-aspirin NSAIDs, such as diclofenac, naproxen (Aleve), celecoxib (Celebrex), and ibuprofen (Advil), increased their risk of miscarriage.

At West End Chiropractic and Wellness our goal is to help you live a life pain free, without the use of drugs or medications. Today we list our top 7 ways to eliminate NSAIDs from your life!

Top 7 Ways to Eliminate NSAIDs from your life

  • Reduce Grains & Sugars
    • Helps avoid elevated insulin & leptin levels – Elevated levels may lead to or exacerbate inflammation in the body
    • Eliminating sugars & grains will radically reduce inflammatory prostaglandins
  • Vitamin – D
    • Regular, appropriate sun exposure will work through varying mechanisms to reduce aches & pains
  • Omega – 3s
    • High-quality, animal-based omega-3 fatty acids are precursors to mediators of inflammation, prostaglandins
  • Stress-Relief
    • Emotional trauma can predispose you to immune dysfunction, effective stress relief tools will assist the innate intelligence of the body by addressing the stress bogging down the immune system
    • EFT, or Emotional Freedom Technique, is highly recommended for reducing emotional stress and is accomplished through acupressure points
  • Natural Alternatives
    • Use natural alternatives such as ginger, boswellia, bromelain, or cayenne cream for temporary pain relief while transitioning from NSAIDs to natural relief care
  • Grounding
    • Also known as Earthing, is walking barefoot outside
    • This allows the body to receive a surge of electrons from the Earth, which have antioxidant effects, thereby helping protect the body from inflammation
  • Get Adjusted
    • Research shows that adjustments to spinal misalignment can boost nervous system function leading to decreased inflammation

To learn more how about our team can help you call West End Chiropractic and Wellness at (952) 500-8477 or visit us online at St. Louis Park Chiropractor! 

West End Chiropractic and Wellness

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The Best 5 Healthy Fats for your Body!

The moment we hear the word “Fat” panic and fear immediately ensue. However, having a diet high in good fats can play major a role in improving your health. At West End Chiropractic and Wellness we have helped numerous patients eliminate and get rid of health issues and conditions such as fatigue, weight gain, hormone imbalance and gut problems by adding good quality to fats to their diet. So what are some great fats to eat? Below we list our top 5 foods that you should be adding to your diet!!!

1. Avocados
● Rich in monounsaturated fats which raise levels of good cholesterol
while lowering the bad
● Full of vitamin E which help with free radical damage and boost
immunity
● Packed with protein, more than any other fruit
● It has a lot of folate which can prevent birth defects

2. Butter
● The omega-6 and omega-3 fatty acids found in butter help your
brain function properly and improve skin health. Also, these fatty
acids are considered essential since the body cannot produce them
● Butter has many fat soluble vitamins and trace minerals like the
antioxidant selenium

3. Coconut oil
● Coconut oil is extremely versatile from cooking to skin to hair
● The fat in
● coconut oil is easy to break down allowing it to be used at energy
easily
● Improves brain and memory function

4. Extra Virgin Olive Oil
● Extra virgin olive oil is great for heart health and protects cells from
damage
● It also works as an anti-inflammatory

5. Omega-3s
● There are three different types of “omega-3s”: ALA (alpha-linolenic
acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic
acid)
● DHA and EPA are the preferred kind and found in seafood like
salmon and sardines
● ALA is found in some plants like nuts and high quality grass fed
meats
● Studies have found that people who eat diets high in omega-3s live
longer

To learn more visit our website at www.westendchiromn.com or call us to schedule an appointment at (952) 500-8477

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Tips to help your Chiropractic Adjustment stay in Alignment

At West End Chiropractic we see a variety of patients with spinal misalignment’s or subluxations. Some times these patients have acute issues, some times they are suffer from chronic problems, either way after we adjust the subluxated area are goal is for things to stay in alignment. Thus, the more the patient can do outside to promote a healthy spine the better. So here are a few simple tips to help support your chiropractic adjustment.

Therapies:

Help your body adapt to the its new positions by reducing inflammation with ice. Avoid direct contact to skin and check the area occasionally to avoid negative repercussions. Avoid heat immediately after the adjustment or acute episodes of pain.

Stretching helps maintain the alignment and provides the best opportunity to increase the normal range of motion of your body.

Diet/Nutrition:

Help your immune system keep inflammation in check by limiting or avoiding inflammatory foods such as dairy, gluten, sugar and synthetic sweeteners, or fried or oily foods containing high amounts of omega-6 fatty acids.

Hydrate, hydrate, hydrate. Drink plenty of water to help keep inflammation in check and to continuously flush the lactic acid, uric acid, CO2 and other metabolic waste products which accumulate throughout the day. A good goal is drink 1 oz. of water per 2 lbs. of body weight.

Conversely, omega-3 fatty acids reduce inflammation and are easily taken as a fish-oil supplement. Other sources of healthy fats include coconut oil, avocados, and butter from organic, grass-fed cows. Turmeric is another great anti-inflammatory to add to your diet.

Work on awareness:

Be aware of the positions you fall asleep in. Avoid stomach sleeping and support side-sleeping with a pillow between the knees to reduce pelvic stress. Check the posture you are in at work and during hobbies. Check your footwear. Make sure your choosing based on support and comfort, not style.

Stay Active:

A brief walk after the adjustment will help your body adapt to the release of stresses and the improved alignment. Exercise helps the body maintain proper bone and joint health while improving circulation to reduce inflammation.

The aging body:

No matter how adept we are when it comes to a healthy lifestyle we are always fighting an unfair battle. Not only are we fighting the aging process, but life happens. Normal everyday stressors are disguised as good things as well as bad things. When life catches up with you stop in for an adjustment to reset your alignment and prepare you for what life throws at you.

For more information or questions call West End Chiropractic and Wellness today at (952) 500-8477 or visit us online at westendchiromn.com today!

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Is coffee good or bad for you?

At West End Chiropractic and Wellness this question gets asked to us a lot. There is a lot of contradictory information out there, but to sum up the most recent research: No! Studies have shown that regular coffee drinkers might actually have a slight edge on fighting cancer, a healthier gut, and are less likely to develop dementia. So start drinking coffee and let your body reap the benefits!

  • The World Health Organization reversed their longtime position that coffee may cause cancer, and now maintain that drinking coffee can actually reduce the risk of chronic diseases. Once study showed that drinking 5 cups/day reduced the risk of some brain cancers. Other diseases that coffee has a positive impact on are Type 2 diabetes, heart rhythm problems, and stroke.
  • A 2009 study showed that coffee increases the growth of beneficial gut bacteria called Bifidobacterium. Furthermore, we know the health of your gut has a direct impact on your immune system!
  • Coffee increases the enzyme (NMNAT2) that blocks the effects of disorders like Alzheimer’s, Parkinson’s, ALS and Huntingtion’s disease.

So what is the best way to enjoy your morning brew?

By using Organic, shade-grown beans brewed and enjoyed black. Need it sweet or creamy? Choose Stevia and raw, organic cream.

For more nutritional or health related questions talk to one of our doctors next time you’re in the office or by calling the office at (952) 500-8477

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Can a chiropractic adjustment help with Headaches?

If you have a headache, you’re not alone. Nine out of 10 Americans suffer from headaches. Some are occasional, some frequent, some are dull and throbbing, and some cause debilitating pain and nausea. What do you do when you suffer from a pounding headache? Do you grit your teeth and carry on? Lie down? Take a pill? Well we are here to let you know there is a better alternative.

Research shows that a spinal adjustment – the primary treatments provided by doctors of chiropractic – may be an effective treatment option for migraine headaches, tension headaches and headaches that originate in the neck. A 2014 report in the Journal of Manipulative and Physiological Therapeutics (JMPT) found that interventions commonly used in chiropractic care improved outcomes for the treatment of acute and chronic neck pain and increased benefit was shown in several instances where a multimodal approach to neck pain had been used.

Headache Triggers

Headaches have many causes, or “triggers.” These may include foods, environmental stimuli (noises, lights, stress, etc.) and/or behaviors (insomnia, excessive exercise, blood sugar changes, etc.). About 5 percent of all headaches are warning signals caused by physical problems. The remaining 95 percent of headaches are primary headaches, such as tension, migraine, or cluster headaches. These types of headaches are not caused by disease; the headache itself is the primary concern.

The greatest majority of primary headaches are associated with muscle tension in the neck. Today, Americans engage in more sedentary activities than in the past, and more hours are spent in one fixed position or posture (such as sitting in front of a computer). This can increase joint irritation and muscle tension in the neck, upper back and scalp, causing your head to ache. So what does this mean? Well that a chiropractic adjustment can reduce and eliminate headache based pain and symptoms.

What Can You Do?

First we recommend calling a chiropractor in your area to schedule a thorough examination and evaluation. At West End Chiropractic and Wellness we have helped thousands of patients get rid of their headaches and enjoy life again. Until you receive an examination here are some great tips to do from home:

  1. If you spend a large amount of time in one fixed position, such as in front of a computer, on a sewing machine, typing or reading, take a break and stretch every 30 minutes to one hour. The stretches should take your head and neck through a comfortable range of motion.
  2. Avoid teeth clenching. The upper teeth should never touch the lowers, except when swallowing. This results in stress at the temporomandibular joints (TMJ) – the two joints that connect your jaw to your skull – leading to TMJ irritation and a form of tension headaches.
  3. Drink at least eight 8-ounce glasses of water a day to help avoid dehydration, which can lead to headaches.

To learn more how the medical team at West End Chiropractic and Wellness of St. Louis Park and Minneapolis can better serve you call us today at (952) 500-8477 or visit us online at www.westendchiromn.com!

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What is the best medical treatment if I have been injured in a Car Accident?

If you’ve been in a car accident and are feeling any indication that you’ve been injured — maybe it just feels like something isn’t “right” overall, or with a specific part of your body –you should get checked out immediately or see a medical provider as soon as possible.  So why seek medical treatment after being an accident?

Medical Reasons for Getting Treatment After a Car Accident

This part is pretty simple. Nothing trumps your health and well-being. Car accidents are serious shocks to the system. Our bodies weren’t meant to sustain the amount of force and impact that most car accidents generate.

Even if you were only in a low-speed collision in which neither car was significantly damaged, that doesn’t mean you don’t need to worry about injuries. In side impact collisions, you can hit your head on the door frame or the window, and you may not even realize it happened. A rear-impact collision can cause sudden and violent torsion to your head and neck. Any blow to the head or trauma to the upper spine can be serious, especailly when caused by a car accident, when you may not have time to brace yourself for impact. Bottom line: If you don’t feel right after a car accident, get yourself checked out.

What some people may not realize is that chemicals in the body can mask pain and discomfort for a certain amount of time after a high-stress incident like a car accident. So, pay attention to what your body is telling you in the hours and days after a car accident. It may take a while for injuries to manifest themselves. And get medical attention if there’s any indication that something isn’t right.

What Types of Injuries Can Car Accidents Cause?

The area of the body that is most often affected by a car accident is the spinal column (the neck and back) which includes the muscles supporting the spinal column. The most common neck and back injuries from car accidents are whiplash-type over-extension injuries, muscle and ligament strains and sprains, and disc injuries. So you want to be on the lookout for any stiffness or numbness in your neck and upper back, any issues with range of motion, and of course any twinges of pain and discomfort in that area.

But car accidents can also result in other forms of soft tissue injuries, headaches, and other types of injuries that may not be accompanied by any visible symptoms.

Many car accidents cause symptoms immediately after the accident. But as we touched on in the previous section, it is not uncommon for a person who has been in a car accident to feel fine immediately afterward and not have any symptoms for a day or two. So if you do have any injury what is the best treatment to receive?

What is the Best Medical Treatment after a Car Accident?

It depends on the type of injury, however most car accident injuries result in soft tissue damage and pain around the spine. As a result chiropractic is one of the best ways to treat and heal from these types of injuries. Here’s how chiropractic can help you:

1. Chiropractic Reduces Inflammation

During an auto collision, the ligaments and muscles that make up your spine can be stretched or experience micro-tears. X-rays or MRI scans usually aren’t sophisticated enough to diagnose these kinds of injuries, but this tissue damage causes the area to become inflamed. Many times, an auto injury patient won’t feel much discomfort immediately after the crash, but they wake up the next morning to a stiff and painful neck.

2. Chiropractic Restores Motion

Another problem with inflammation is that the tissues become immobile, which can slow healing to the area. Ligaments of the spine don’t get many nutrients or blood supply normally, and this becomes even more difficult when inflamed and injured. During a chiropractic adjustment, the joints of your spine are mobilized, which helps increase blood flow and healing nutrients to the area.

3. Chiropractic Reduces Scar Tissue

Your body heals ligament, tendon, and muscle injuries by creating scar tissue. Scar tissue in an injured area is made up of the same kind of cells as the original tissue, but it’s laid down rapidly and randomly as a temporary “patch” on top of the damaged area.

If you get scar tissue in a large muscle, it can be uncomfortable for a while until you stretch it out, but it most likely won’t cause any long-term problems. Scar tissue in the ligaments of your neck or back, however, can be much more debilitating, since we can’t stretch it out ourselves. Your chiropractor focuses the adjustments on these specific vertebral joints that are fixated, effectively stretching them and breaking up the scar tissue in the joint.

4. Chiropractic Relieves Localized Pain

Over the last 20 years, countless studies have demonstrated that chiropractic adjustments are a safe and effective way to reduce pain. In fact, a 2013 study found that 94% of patients experienced neck pain relief with manipulation!

5. Chiropractic Reduces Pain in Your Whole Body

Many auto injury patients develop more widespread pain after a crash, especially if the original injury wasn’t treated promptly. A 2014 study reported that people who received a chiropractic adjustment had increased levels of pain-reducing hormones in their bloodstream.

If you have been injured in a car accident make sure to get examined right away by either your chiropractor or a local medical provider. At West End Chiropractic and Wellness our medical team has treated thousands of patients who have been involved in a car accident. We have chiropractors, medical doctors, massage therapists and acupuncturists here to help you.

Call us today to see how we can help get you out of pain and back on with your life at (952) 500-8477! 

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Chiropractic care for the Family

We recognize that bringing your child to a chiropractor requires a high level of trust in the chiropractor’s pediatric competence and trustworthiness. Since 2011, West End Chiropractic has been adjusting babies, kids of all ages and pregnant women. Building a healthy family is a huge focus of ours and we love talking to parents about their babies, toddlers, children and teenagers health and helping you learn how to protect your child’s spine. We offer a variety of techniques and services to help kids of all ages, families and pregnant women get better and stay better.

Pregnant Women

  • Pregnant mothers experience an optimum pregnancy, delivery and postpartum recovery.
  • We create a safe haven and supportive environment where expecting mothers are listened to and understood.
  • We believe all pregnant women should have access to chiropractic care and resources for a healthy pregnancy and delivery.

Children

  • Children experience optimum growth development with a decrease in colds and flus, increase in learning ability and improved attitude.
  • We restore and maintain vitality, energy and your child’s quality of life through our specialized pediatric care plans.
  • We believe health and habits start at a young age so we provide the education and care for children to lead healthy lifestyles.
  • We assess each child individually to provide world-class care to assist them in living the highest quality of life.

Families

  • We look at the larger picture to assist your entire family with a new value system that allows them to thrive and perform at their best.
  • We provide family health care plans in order for your entire family to perform and function at their optimum.
  • We are skilled in a multitude of techniques to create personalized care plans specifically based on the needs of your entire family.

Our family friendly office is conveniently located off of Highway 394 and Highway 100, which is ideal for those living in St. Louis Park, Minneapolis, Edina or Golden Valley. Call to schedule an appointment at (952) 500-8477.

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5 Amazing Benefits of Turmeric

At West End Chiropractic and Wellness we help patients with a variety of conditions and health ailments. Through our integrative approach with many of our patients we use supplementation as a means to help patients achieve their health goals. One supplement that has shown to have a profound effects Turmeric may be the most effective nutritional supplement in existence. Many high quality studies show that it has major benefits for your body and brain!

Here are the top 5 evidence-based health benefits of turmeric and its active ingredient curcumin!

  1. Turmeric is a Natural Anti-Inflammatory Compound

Bottom Line: Chronic inflammation is known to be a contributor to many common Western diseases. Curcumin can inhibit many molecules known to play major roles in inflammation.

  1. Turmeric Dramatically Increases the Antioxidant Capacity of the Body

Bottom Line: Curcumin has powerful antioxidant effects. It neutralizes free radicals on its own, and then stimulates the body’s own antioxidant enzymes.

  1. Turmeric Leads to Various Improvements That Should Lower Your Risk of Heart Disease

Bottom Line: Curcumin has beneficial effects on several factors known to play a role in heart disease. It improves the function of the endothelium and is a potent anti-inflammatory agent and antioxidant.

  1. Arthritis Patients Respond very well to Turmeric Supplementation

Bottom Line: Arthritis is a common disorder characterized by joint inflammation. Many studies show that curcumin can help treat symptoms of arthritis and is in some cases more effective than anti-inflammatory drugs.

  1. Turmeric May Help Delay Aging and Fight Age-Related Chronic Diseases such as Alzheimer’s and Cardiovascular conditions

If you or someone you know is looking to improve their health naturally, effectively and in a safe manner contact West End Chiropractic and Wellness today to see if using Turmeric could be beneficial for you!

Call us today at (952) 500-8477! 

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Does Chiropractic help Sciatica?

At West End Chiropractic and Wellness we get a lot of patients calling and asking us if chiropractic treatment can help Sciatica nerve pain. The quick answer is, “Yes”.  Many Americans suffer with Sciatica pain as a result of injury or trauma. So how can you tell if you maybe suffering from Sciatica?

What are the symptoms?
• Pain in the leg or rear that is worse when sitting
• Burning or tingling running down the leg
• Weakness, numbness, or difficulty moving the leg or foot
• A constant pain on one side of the rear
• A shooting pain that makes it difficult to stand up

Sciatica usually affects only one side of the lower body. Often times, pain travels from the lower back all the way through the back of the thigh and down through the leg.

The pain may also reach the foot or toes. For some people, the pain can be severe.  For others, the pain might be infrequent and irritating, but it can get worse.

Other common causes:

• Spinal stenosis, narrowing of the spinal canal in the lower back.
• Degenerative disc disease affecting the discs that cushion the vertebrae.
• Spondylolisthesis, when one vertebra slips forward over another one.
• Pregnancy, which can add a severe strain on the spine.

Diagnosis of Sciatica Is Critical.  At West End Chiropractic and Wellness, our chiropractors examine our patients and review their medical history to determine what is causing the patient’s sciatica pain. Once the causation is determined our team puts together an integrative approach to get our patients back on track through the use of chiropractic, physical rehabilitation, massage therapy, acupuncture and therapeutic modalities.

If you or someone you may know is dealing with Sciatica call us today at (952) 500-8477 to schedule an examination with one of our chiropractors. West End Chiropractic and Wellness has been proudly serving patients in the Minneapolis, Edina and St. Louis Park areas!

 

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