Natural Health with Dr John

10/07/2026

Does Yoga Help My Spine?
Yes – when performed correctly, yoga can be very beneficial for your spine.

Yoga may help:
- Improve flexibility and range of motion
- Strengthen the muscles supporting your spine
- Improve posture and balance
- Reduce muscle tension and stiffness
- Relieve certain types of neck and back discomfort
- Increase body awareness, helping you recognize movements or positions that strain your spine.

However, yoga is not automatically safe for every spinal condition. Some poses may aggravate a disc problem, arthritis, spinal stenosis, an unstable joint, or an existing injury. You should never force a stretch or continue a movement that causes sharp pain, numbness, tingling, or pain traveling into an arm or leg.

You can contact us with any questions on yoga related to your spine. The key is choosing movements that are appropriate for your particular spine – not simply doing every pose in a general yoga class.

If you have an ongoing neck or back pain, it is wise to have your spine evaluated before beginning or intensifying a yoga program. We can help you with an examination to see if and how yoga could help benefit you!

Natural Health with Dr John
230 North Street, Ste 6, Danvers, MA 01923
978-797-3077
Helping you move better, feel better and stay active.

09/23/2026

When should I use Heat vs Ice for pain or injury?
It can sometimes be confusing whether to use heat or cold when treating sore muscles or an injury. Use ICE for new, sudden injuries and swelling, 
and use HEAT for muscle stiffness, tension and chronic pain.

Ice/Cold Therapy
- When to use: First 48-72 hours after a new injury, sprains, strains, bruises 
or tendonitis.
- How it works: Narrows blood vessels to slow blood flow, which reduces swelling, inflammation and pain.
- Swelling and inflammation: Cold narrows blood vessels to reduce swelling, calm angry tissue and numb sharp pain.
- How to apply: Wrap an ice pack in a towel and limit use to 15-20 minutes 
at a time. Careful not to apply ice or ice packs directly to the skin.
- Avoid when you have muscle stiffness or spasms, poor circulation, or before any physical activity.

Heat Therapy
- When to use: Chronic aches and pain, stiff back or joints, old injuries, muscle tightness or spasms, tight shoulders or before exercise.
- How it works: Opens blood vessels to increase circulation, bringing oxygen and nutrients while relaxing tight tissues; reduces joint stiffness and muscle spasms. Do NOT use for the first 48 hours after an injury.
- How to apply: Use a warm compress, a heating pad or hot pack with a towel barrier for 15 to 20 minutes. Avoid sleeping on an electric heating pad, and discontinue heat if skin becomes inflamed.
- Avoid when: The area is newly injured, red, or swollen, as heat increases inflammation.

What if neither is working to alleviate your pain? 
Contact a heathcare provider for an exam to get to the cause of your hurt. Call us today for an appointment at 978-797-3077.

09/14/2026

What happens at your first Chiropractic visit?

09/01/2026

If you have had a similar problem lasting 2 weeks or more, give us a call to set up a consultation - 978-797-3077 or book online at www.naturalhealthwithdrjohnvasko.com

08/26/2026

We'll be down at the Salem Farmers' Market tomorrow, 8/27 from 3-7pm, come check out the vendors and get a FREE spinal check with us 🤩

08/20/2026

Are you tired of just treating the symptoms and never getting to the root cause of your chronic pain or health concerns? Would you like to fix it once and for all? Our approach focuses on getting to the root of your issues and healing your body from within. Let us help you achieve optimal health and...

08/10/2026

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Email from Natural Health with Dr John Vasko The latest news from Natural Health with Dr John Vasko Chiropractor vs Physical Therapist:  What's the Difference? If you’re experiencing back pain, neck