Episodes

  • Morning Mobility Routine - Easy exercises to start the day right.

    Morning Mobility Routine - Easy exercises to start the day right.
    Sep 18 2026
    Do you wake up feeling stiff and need 20 minutes just to loosen up? You're not alone. In this episode, Dr. Matthew Wittwer from By Design Chiropractic addresses one of the most common complaints he hears in his office: morning stiffness. Dr. Wittwer explains why we feel tight when we first wake up and shares a simple, effective morning mobility routine you can do right at home. These easy exercises will help you start your day feeling better and moving more freely. Perfect for anyone looking to reduce morning stiffness and improve their daily movement patterns.
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    4 mins
  • Mindful Eating - Small changes for a healthier diet

    Mindful Eating - Small changes for a healthier diet
    Sep 15 2026
    Join Dr. Matthew Wittwer from By Design Chiropractic as he discusses the powerful connection between what we eat and how we feel. While treating patients for pain and discomfort, Dr. Wittwer has observed how inflammation, low energy, and poor sleep often link back to daily dietary habits. In this episode, he shares practical insights on mindful eating and small, sustainable changes that can make a big difference in your overall health and wellness. Perfect for anyone looking to improve their diet without overwhelming restrictions.
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    3 mins
  • Desk Ergonomics - Setting up a workspace to prevent pain and injury

    Desk Ergonomics - Setting up a workspace to prevent pain and injury
    Sep 12 2026
    In this episode, Dr. Wittwer from By Design Chiropractic in Ponderay, Idaho walks you through the basics of desk ergonomics and why your workspace arrangement matters more than you might think. Whether you work from home, in an office, or at the kitchen table, small adjustments to your setup can make a big difference in how your body feels at the end of the day. Dr. Wittwer shares practical, easy-to-follow tips to help you get ahead of common aches and injuries before they become a bigger problem.
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    4 mins
  • Stretching Mistakes That Could Be Making Pain Worse

    Stretching Mistakes That Could Be Making Pain Worse
    Sep 9 2026
    In this episode, Dr. Wittwer of By Design Chiropractic in Ponderay, Idaho tackles one of the most common questions he hears in his practice: is your stretching routine actually helping you, or could it be making things worse? While movement and flexibility are important for overall health, Dr. Wittwer explains that there is a right way and a wrong way to stretch, and many people are unknowingly reinforcing pain patterns with well-intentioned habits. Whether you are dealing with chronic discomfort or just trying to stay loose and healthy, this episode will help you identify the stretching mistakes to avoid and guide you toward approaches that genuinely support healing and relief.
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    4 mins
  • Headaches vs. Migraines: What Your Body Might Be Telling You

    Headaches vs. Migraines: What Your Body Might Be Telling You
    Sep 6 2026
    In this episode of the By Design Chiropractic podcast, Dr. Wittwer dives into one of the most common yet misunderstood health issues people face: headaches and migraines. He explains the key differences between the two and why it matters for how you respond to them. Rather than simply masking the pain, Dr. Wittwer explores what your body might actually be communicating when headaches show up regularly. Listeners will come away with a clearer understanding of the underlying signals their body may be sending. If you or someone you love deals with frequent headaches or migraines, this episode offers valuable insight into why chiropractic care may be a meaningful part of finding lasting relief. Tune in and learn how to start listening to your body more effectively.
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    4 mins
  • Simple Daily Habits to Prevent Back Pain

    Simple Daily Habits to Prevent Back Pain
    Sep 3 2026
    In this episode, Dr. Wittwer of By Design Chiropractic in Ponderay, Idaho breaks down the everyday habits that contribute to back pain and, more importantly, how to change them. Most people assume back pain is random or inevitable, but Dr. Wittwer explains how the way you sit, move, and sleep plays a huge role in whether pain ever develops in the first place. Whether you are dealing with occasional stiffness or just want to stay ahead of problems, this episode gives you practical, actionable steps you can start using today to protect your spine and feel better long term.
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    3 mins
  • How to Reduce Neck Strain From Smartphones and Tablets

    How to Reduce Neck Strain From Smartphones and Tablets
    Sep 1 2026
    In this episode of the By Design Chiropractic podcast, Dr. Wittwer tackles one of the most common modern health complaints: neck strain caused by prolonged smartphone and tablet use. With the average person spending three to five hours a day looking at a handheld screen, the cumulative stress on the cervical spine adds up fast. Dr. Wittwer explains the biomechanics behind why certain screen positions put so much strain on your neck and surrounding muscles. He also shares practical, easy-to-implement strategies you can start using today to reduce pain and prevent long-term damage. Whether you work from your phone or just scroll in your downtime, this episode has something useful for you.
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    4 mins
  • Benefits of Deep Breathing - Techniques for reducing stress and improving focus.

    Benefits of Deep Breathing - Techniques for reducing stress and improving focus.
    Mar 31 2026

    Discover the calming power of deep breathing in this episode of Living By Design. We’ll walk you through how deep, mindful breaths can reduce stress, improve focus, and even support your spine health by relaxing tension in your muscles.

    By Design Chiropractic

    (208) 825-9154

    477181 Highway 95, Suite B Ponderay, ID 83852

    https://sandpointchirocare.com/
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    2 mins