Oh, your poor neck! Here’s what you can do.

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Neck Pain

Neck pain is one of the most common reasons we see patients. Also referred to as the cervical spine, it contains so many small vertebrae that support the weight of your entire head. Your neck is strong, but it’s the flexibility that leaves it susceptible to strain and injury.

The biomechanics of everyday living contribute to the wear and tear of your cervical spine, so even just prolonged sitting, accidents, falls, normal aging, osteoarthritis, degenerative disc disease, poor posture, repetitive movements and blows to the head can lead to chronic pain and headaches.

Chiropractic Care

Seeing a chiropractor about your neck pain is an important step in the right direction. During your visit your chiropractor will ask you a series of questions and will perform an exam to locate the source of your pain. They will ask about your current symptoms and if you have already tried to alleviate the pain on your own. A few of these questions may include:

  • When did the pain start?
  • Does the pain travel to other parts of your body?
  • Are there movements that reduce the pain?
  • Are there movements that make the pain worse?
  • What measures have you taken to reduce the pain already?

Part of the exam will also include a physical component where your chiropractor will observe your range of motion, posture, and physical condition so they can note any movements that cause you pain. They may feel your spine to note any curvature and alignment, and to feel for tight muscles or spasms. They will check your shoulder area, and may perform a neurological exam as well.

In some cases, there may be a request for additional imaging tests like an x-ray, an MRI, and EMG, or a CAT scan to check for bone spurs, fractures, arthritis, herniations, bulging discs, or nerve damage before moving forward with a treatment plan. There are instances where treatments are out of the chiropractic scope of practice, like surgeries or medications and you’ll be directed to your medical physician.

Neck Adjustments

When your treatment is in the scope of chiropractic care, cervical manipulations (neck adjustments) are applied to help improve mobility and to restore the range of motion. When performed correctly, this will also increase movement in the adjoining muscles. Typically, patients notice an improvement mobility, reduced pain, soreness, and stiffness.

Additionally, your chiropractor may include additional treatments depending on your personal profile and what the best case planning is for your individual needs. This may include massage therapy, rehabilitative services, or exercise.

Next Steps

Although neck pain is a common reason we see patients, each person has individualized needs that require an individualized treatment plan. If you are experiencing neck pain, talk to your local chiropractor to assess whether they can help you have an improved standard of living. Neck pain doesn’t have to be a part of aging, nor should it be tolerated until it “resolves itself”. Chiropractic care is available to you, and can easily relieve the pain and discomfort associated with neck pain.


Recover Your Health After a Car Accident

The squeal of tires. The crash of metal. The shock and shot of adrenaline. If you’ve been in a car accident before, you know all too well how it feels. You can’t believe that just happened to you. Your first thought might be about the damage to your car. You don’t want to pay thousands for repairs and have to go without a car until it’s repaired.

But what about the damage done to your body? Unlike a car, there is no way to replace your spine. During a collision, the force of the impact is transferred to your body, moving it in ways it was never intended to move. As a result, you can end up with difficult conditions such as concussion, whiplash, sprain or strain, inflammation and more. Some of the most common symptoms after a car accident include

  • Low back pain. If left untreated, even a mild form of pain can worsen over time.
  • Whiplash. One of the most common symptoms after a collision, it can be accompanied by headaches, stiffness, irritability and fatigue.
  • Headaches. You might find that your headache doesn’t respond to over-the-counter medications and can last for days.
  • Numbness and tingling. These symptoms may be an indication of nerve damage and require attention so they do not become chronic.
  • Dizziness. Your balance and coordination can be thrown off after a car accident and may be a sign of a serious injury.

Getting Emergency Attention May Be Essential

You might have gone to a hospital or clinic for attention after your accident. At these facilities, medical professionals are trained to identify any life-threatening injuries, broken bones or fractures that you have. They’ll provide the treatment that’s most appropriate for these serious concerns. What they do not look for is soft tissue injuries, which can result in pain and other issues for years if not addressed. A hospital also doesn’t have the capabilities to prescribe rehabilitation strategies after a collision.

You may not feel any pain right away after your accident. Days or weeks later, you’ll start to experience symptoms that affect your comfort, mobility, strength and overall function. It’s not too late, however, to get the care and attention you need.

What Chiropractic Can Do For You

The best course of action after an accident is to seek emergency treatment when you are in need of it. Following that, you should visit someone who is a specialist in understanding the impact a motor vehicle accident has on the body and how to help you regain your health. A chiropractor is one of the best choices you can make thanks to their unique knowledge about the body’s function. Your chiropractor will provide you with a comprehensive evaluation, then make recommendations about how you can recover.

Without resorting to drugs or surgery, you can overcome your injuries and be returned to your pre-accident state of health — or even better!

Time for Tea, and Working From Home

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Setting Yourself Up For Work-From-Home Success

We are all in the middle of a completely unprecedented situation. In the midst of a pandemic, life seems to shift overnight. Suddenly, we’re working from home, our children aren’t at school and we have to plan out our lives like never before. A whole new set of challenges have erupted since our global pandemic began.

Though some may have worked from home before, doing so full-time and not knowing when it will end is a new experience. Here, you’ll find some easy tips to let you implement healthy work-from-home strategies.

Find togetherness with your co-workers. Having a shared identity and culture with your colleagues is more important now than ever before. It’s easy to begin feeling isolated when you’re working from home and can’t socialize when your workday is over. Get together online to discuss when there can be overlaps in your day where you’re available online through a work chat such as Zoom, Slack or Skype. When you can collaborate, you’ll be able to brainstorm and feel more of that vital attachment to your team.

Designate your space. It can be difficult to separate your work and home lives when both occur in your home. To make sure these lines don’t blur, create a space that is only for your work. You might be thinking, “I don’t have the room for that.” Even those in small apartments can have a small corner for their workspace. Make it your own, with pictures, decorations and a chair that you know is comfortable and won’t leave you with an aching back or neck. With this separation between your work and home lives, you can be ready to turn the switch to “on” when you start your workday, then “off” when it’s time to immerse yourself in your home life.

Define your working hours. When you’re working at home, it’s all too easy to let your hours stretch out over a whole day. “I’ll just answer that email quickly.” “I should deal with that now instead of letting it sit until morning.” “I forgot to do that earlier; I better take care of it right away.” By sticking with your regular working hours, you can be more productive during that specific span of time. If you wouldn’t normally head back into the office to finish up that task, don’t do it just because you’re working from home.

Remember the joy. It’s always easier to look at the disadvantages in a situation than to think about the positives. Consider making a list of things you’re grateful for during this unique time. For example, you might be thrilled about having a ten-second commute to your office instead of the usual 45 minutes. You may find happiness in being around your dog all day long. It’s okay to miss your old life while feeling joy over some aspects of your new normal.  

Though we don’t know when the pandemic will end and life will return to its normal state, there is promising news: one study has shown that people working from home were 13% more productive and half as likely to quit!

Decrease Your Stress

Social distancing has been in effect for a few months now, and people are reporting a marked decrease in their moods, along with an increase in the amount of stress they are experiencing. 

It’s no secret that stress releases cortisol, which causes inflammation in your body. This increase in inflammation can affect your sleep, your digestion, your weight, and your body’s ability to function well. If you are experiencing restlessness, irritability, or symptoms of depression or anxiety, stress is likely the culprit. 

So how can we destress? 

We all may have different ways we like to unwind. But these are a few my clients and myself like to take our minds off of stressful situations. 


Listening to music releases feel good hormones in our brains. It’s a very common tool used to become grounded, and it doesn’t necessarily have to be soothing waterfalls or harps, although these are great as well. Listening to music you enjoy, no matter what the genre can allow you to feel more relaxed. Add some dancing, and this can be a great way to keep moving while relieving stress. 

Video Chat with Friends

Socializing has taken on a new form. We may not be able to physically see our favourite people, but we can talk on the phone or video chat with our loved ones. Many people are now video chatting with friends or family while doing regular everyday things like cooking, cleaning, sharing movies, or for celebrations. Online meeting forums have become a popular way to connect with many people at one time. 

Tea/Cold Drinks

Sitting alone with your favourite cup of herbal tea is both relaxing and healthy. Consuming warm drinks, or the opposite, very cold drinks can allow your body and your mind to unwind. You can pull out a book, or admire your surroundings while enjoying a beverage – both of which are excellent methods for destressing. 


Sitting on your deck, porch, or balcony during the nice weather will not only allow your body to absorb some vitamin D, but the warmth can be quite soothing. Just be sure not to overdo it, make sure there is either some shade, you have on sunscreen, and/or are wearing a hat to protect your face and eyes. 

Get Organized

Organizing your home or workspace is a great way to destress and get some spring cleaning done. When was the last time you organized your shoe closet or went through your family’s winter clothes? Decluttering can allow us to feel accomplished, and having a clean and clear space is beneficial to our mental wellness.

While there may be days any of these options seem impossible, there will be times to just unwind. Making time, or taking time when we can is a challenge particularly for those with small children. Get them involved, children love to feel like they are a part of the process. Singing, dancing, getting outside, video chats, and organizing toys or art supplies is equally as important to your children as it is for yourself. Whatever it is you choose to do, take care of yourself to avoid further health or wellness issues in the future. 


Activities to Spark Your Creativity and Strength

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Activities to Spark Your Creativity

We are living through an unprecedented time. There are no rules, no handbooks, or even a guide to help us get through a scenario that has dramatically affected the way we operate our day to day lives.

What we do know is that keeping our minds stimulated will allow us to rest better, reduce stress, and continue to thrive through a pandemic. Watching hours of news a day, or falling down the internet rabbit hole will only contribute to stress – so what’s the alternative?


What this looks like for you can vary, but now is the perfect time to pick up where you left off when it comes to something that can bring you both serenity and satisfaction. What’s even better is if you haven’t actually left off anywhere and you want to pick up a hobby, now is the time – every element of art and creativity is at our fingertips with tutorials and classes.

What about supplies? With stores being closed, supplies can be ordered online. Wait times for shipping will vary depending on your location, but the postal services in major cities have seemed to have gotten back on track.

Visual Art

We may not all be artists at heart, but for those who are you know how relaxing drawing, painting, or sculpting can be. Whether it’s been 2 weeks or 20 years since you’ve picked up a paint brush, a pencil, or a piece of clay, there is no better time practically to get back into it. And have fun, this can be the perfect time to reignite your passion for creating art!


What about those boxes of photos you’ve been meaning to organize and scrapbook? I know, I’m speaking to an older generation of folks when I speak about scrapbooks or photo albums, because now everything is done digitally. But for those who just haven’t had the time to put together their favorite photos of family or vacations, you can now sit back and take your time reminiscing and displaying your best memories.

Scrapbooking can alternatively be done online with your photos on your computer or phone, and there are classes for this too! It’s never too late to learn something new, and it’s always a good idea to remain up to date with our ever evolving world of technology.


Always wanted to learn to Salsa? There are classes for this online. Whether it’s through live streaming, YouTube, or your local dance studio’s website, you can virtually learn any genre of dance at this point. For those who may have been too embarrassed to be a beginner, now you have the opportunity to learn in the privacy of your own living room. If you are someone who misses the energy of a room full of people, some of these streaming platforms allow you to be present online with others through video. Either way, the world of technology has devised ways to please every person wanting to remain connected or not.

Change is Scary, and it’s Good

We will come out of this experience changed people. Our appreciation for our health, our time, and our loved ones will be stronger. Our need for human connection has been brought to the forefront, and I believe our appreciation for our time to work on ourselves and our creative minds has become apparent.

My wish for all of you is that you have remained healthy both physically and mentally, and that we can soon discover what our new normal will be. In the meantime, keep creating, and please, take care of yourselves.

Keep it Moving!

It’s been an interesting time for us all, and although we are enjoying time with our families I can’t help but notice how many people have fallen into a groove of being sedentary. Naturally, the work that I do requires you to remain as active as comfortably possible – which means if you aren’t attempting to keep moving, you’ll be risking the loss of all the progress you have made. Now I’m not suggesting you begin training to run marathons (unless this is your desire), but in order to remain healthy we need to be monitoring what we put into our bodies, along with how we remain as physically fit as we can.

Stretching is Necessary

Even if you are sitting for most of the day, our bodies require stretching. Long periods of sitting will affect our circulation, it will cause a deterioration of muscle mass, and ultimately will affect our overall health.
Now I can suggest yoga, but because I’m unable to assess and recommend a personal plan to begin with, I’d err on the side of caution when choosing an online class that is appropriate for you. Without instructors that are able to watch your form and make suggestions to eliminate the possibility of injury, this is one I wouldn’t necessarily recommend for those with compromised mobility. However if you don’t fall into this category, starting with an online beginner program can be a great start to something you may love while allowing your body to remain limber.

If yoga has not been on your radar, then continuing with light stretches throughout the day is highly recommended. Keep in mind that your form is equally as important as the stretch itself, so take your time and make sure you are breathing through it and that it feels right.

No Weights at Home?

This has never been a problem, so unless stocking up on your home gym was a goal of yours, I wouldn’t recommend purchasing weights online. Instead, using household items is a perfect alternative until you can get back into the gym.

What are good alternatives?

  • Large bottles of liquid detergent are great because they have handles, and you could
    easily use 2 at a time provided they have the same amount of liquid in them.
  • A bag of potatoes is a standard 10lbs. This is easy to assess, and the bags are easily
    manipulated so there is less likelihood of dropping it and causing injury.
  • A backpack with cans in it is an excellent use of weight when doing squats or lunges,
    and the weight will remain evenly distributed.
  • Cans of paint are great for bicep curls.

If I were to recommend an inexpensive purchase, it would be a set of good quality loop resistance bands. They will often come with an insert with exercises that can be done while watching your form and weight used to prevent injuries, and there are several great videos on YouTube that will show you how to use them efficiently. The great thing about these bands is that you can work almost every muscle.

Online Workouts

The great news is workouts have continued to go viral online. There is a workout for every body type, for every goal, and for every type of injury. You can workout with your favorite celebrity, with your neighbor, your friends, and even many personal trainers have jumped online with Live Social media platforms. Your local gym likely has resumed with free classes online, so the variety is endless.

Ultimately, there is no reason to remain sedentary. Starting something new can be intimidating or challenging for some, but combined with the ability to start in the privacy of your own home can be appealing.
Whether it’s the occasional stretch, a daily distancing walk, or continuing to workout with your gym family – anything is a great alternative to sitting. When you feel better physically, you will always feel better mentally. So keep it moving! And I hope to see you all very soon.

Movie Night? Game Night? What Are You Doing Now?

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Time to Unwind

Social distancing has some in a panic, and for others it’s been seen as a means to get things done, spend time with our families, and relax. The truth is we have no control over how we’re being asked to respond to this, but we can control how we use this time as we are forced to slow down.

The following are a list of things we can do to stay busy, keep moving, and remain connected – even when we are cleared to engage with others again.

Family Movie Night

Binge watching a series is fun, but when was the last time you actually set aside a few hours to watch a movie as a family? Get out the blankets and pillows, make a comfortable spot, get out the popcorn, and watch something you all love.

It’s just you and your partner? Perfect. Light some candles, and all of the above can be just as relaxing.

Games Night

When was the last time you all got together and played a game? There is no better time than now to pull out the Monopoly, Jenga, Uno, Cards with Humanity, Scrabble, or whatever your favourite game is. A little healthy competition is a fun way to distract yourself and unwind with your loved ones. 

If you’re feeling ultra competitive, make it into a tournament!

Clean out the Garage

Spring cleaning has not been cancelled. The weather is getting warmer and now is the perfect time to spend a few hours outside cleaning the garage, airing it out, and organizing all the things you’ve thrown in there over the winter.

If you use it for storage and garbage bins, it’s perfect weather for spraying down the bins and pulling out your gardening supplies.

If you use it for your car, power washing the salt off the floor and airing it out are a great way to begin a new season. 


Open those windows and use your time to finally get that painting done. A fresh coat of paint is an inexpensive way to change the entire look of a room, or to brighten up an area that was beginning to lose its lustre. Don’t forget to get the family involved, painting is something that can easily be a group effort. Children over the age of 7 can be useful, and they’ll enjoy having some responsibility in the family’s redecorating efforts.

Long Walks

If you are lucky enough to live near a park or ravine, nature is putting on a show for us. Robins are out, foliage is growing, all of the dead leaves and plants are being replaced with life! Take a walk with your children, play a game of I spy, count the clouds, and sing songs. You’re making memories.

No children? You can still do all of the above, or enjoy the peacefulness of silence and a good book.

We Don’t Have to be Sedentary

The truth is, social distancing doesn’t mean you are sitting on your couch for an indefinite amount of time. It’s crucial that we keep our minds working, our bodies moving, and our mood elevated. This doesn’t mean filling every moment of the day with scheduled activities, rather find some sort of balance that works for your family or environment and work with that. This break from the everyday hustle can work in our favour by allowing us the opportunity to reconnect with ourselves, each other, and nature.

Until we are free to safely socialize again, let’s make the best of this time.

Simple Ways To Support Your Immune System

Reduce or eliminate sugar from your diet. Simple or refined sugars wreak havoc on your digestive and immune systems. It is possible to eliminate all simple and refined sugars from your diet, it just takes some time (I recommend doing this slowly) and adjustments to your lifestyle.

Get enough sleep. This looks different for different people, but 6-8 hours of solid sleep should be enough. If you are able to take a short nap in the afternoon, do so. If you feel yourself unnaturally tired in the afternoon and are unable to nap, you should be sleeping longer during the night. Your body needs good sleep in order to rest and rejuvenate itself adequately. 

Vitamin D. Sunshine is our greatest source of vitamin D. Going for a long walk outside will increase your body’s vitamin D and provide a much needed change of events during your day.

Stay active. We can not stress this enough. Physical activity keeps your blood flowing, your muscles limber, your skeletal system strong, and your mood intact. All of which contribute to a strong immune system. Go for a walk, paint your home, do some jumping jacks, try an online exercise program, start a virtual exercise club with friends and challenge each other. 

Enjoy fresh fruits and vegetables. It’s easy to slip into unhealthy eating habits during this chaos. That’s why you need to purposely make meals as healthy as possible and enjoy a variety of fresh fruits and vegetables during the day. Apples, squash, cucumbers, peppers, carrots, and sweet potatoes are just some of the fruits and vegetables that can last for a while without perishing.

Stay safe and stay healthy!


Concussion, Neck Pain and What’s True Health?

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How can Chiropractic Help Post Concussion? 

Historically, little was known about the benefits of chiropractic care in the treatment of concussions – but over the past decade concussions related to sports injuries have been treated more by chiropractors than with any other method.

Statistically speaking, sports related concussions are seen more frequently in children and teens, and are more difficult to treat in young people than in adults.

Concussion Symptoms

Concussions can come with a variety of symptoms, prognosis, and treatments – but the bottom line is that a chiropractor is the best line of defense when it comes to a full recovery.

There are a few things you should know about a concussion, so we’ve developed a list of the top five:

  1. There are multiple ways to get a concussion – although I have mentioned sports related injuries, the can develop as  a result of falls, car or bike accidents, or any type of collision resulting from body contact.
  2. A concussion can be caused by a blow to the head, face, neck, or impact to another part of the body that could impact the head.
  3. A concussion can be difficult to diagnose because the clinical symptoms and signs can evolve over time. From physical, to cognitive, to neurobehavioural changes – symptoms can develop over time or become increasingly worse.
  4. When properly and promptly managed, a concussion can resolve in a short period of time (8-10 days), but can be longer in children and adolescents.
  5. Historically concussion management was based on resting until the symptoms go away. However it has been discovered that prolonged periods of rest can make symptoms last longer and draw out recovery times. It is important to work with us to develop a plan that includes adequate rest – and a gradual return to regular daily activities and treatment.


Diagnosing a concussion can be tricky, and the symptoms depend on the person and the injury – with symptoms sometimes not being noticeable for hours or days, but here is a list of the most common symptoms:

  • Balance problems or dizziness
  • Being bothered by light or noise
  • Confusion
  • Double or blurry vision
  • Difficulty remembering or paying attention
  • Feeling sluggish, hazy, foggy, or groggy
  • Feeling irritable, more emotional, or “down”
  • Headaches
  • Nausea or vomiting
  • Slowed reaction time
  • Sleep problems
  • Loss of consciousness

The most important aspect of treatment is how fast a diagnosis is available so that the treatment can begin immediately. To get a diagnosis, it is imperative that following a head injury you visit us or a qualified health care provider to assess.

Other Factors

Many concussions will bring other effects such as subluxation, whiplash, neck strain, facet syndromes and muscle spasms. We have experiences in all of these conditions, thus making a full recovery most likely.

Whatever the cause of the concussion, research has shown that Chiropractic care offers the best and most effective method of recovery for those suffering from a head injury/concussion.

What A Pain In The Neck!

Neck pain is one of the most common reasons we see patients. Also referred to as the cervical spine, it contains seven small vertebrae that support the weight of your entire head. Your neck is strong and flexible, but it’s the flexibility that leaves it susceptible to strain and injury.

neck pain dr herrington

The biomechanics of everyday living contribute to the wear and tear of your cervical spine, so even just prolonged sitting, accidents, falls, normal aging, osteoarthritis, degenerative disc disease, poor posture, repetitive movements and blows to the head can lead to chronic pain and headaches.

Chiropractic Care

Seeing us about your neck pain is an important step in the right direction. During your visit with us, we will ask you a series of questions and will perform an exam to locate the source of your pain. We will ask about your current symptoms and if you have already tried to alleviate the pain on your own. A few of these questions may include:

  • When did the pain start?
  • Does the pain travel to other parts of your body?
  • Are there movements that reduce the pain?
  • Are there movements that make the pain worse?
  • What measures have you taken to reduce the pain already?

Part of the exam will also include a physical component where we will observe your range of motion, posture, and physical condition so they can note any movements that cause you pain. We will also examine your spine to note any curvature and alignment, and to feel for tight muscles or spasms. We will also check your shoulder area, and may perform a neurological exam as well.

In some cases, there may be a request for additional imaging tests like an x-rays before moving forward with a care plan. There are instances where treatments are out of the Chiropractic scope of practice, like surgeries or medications, and you’ll be directed to your medical physician.

Neck Adjustments

When your treatment is in the scope of chiropractic care, neck adjustments are done to help improve mobility and to restore the range of motion. When performed, spinal adjustments will also increase movement in the adjoining muscles. Typically, patients notice an improvement mobility, reduced pain, soreness, and stiffness within a short time.

Next Steps

Although neck pain is a common reason we see patients, each person has individualized needs that require an individualized treatment plan. If you are experiencing neck pain, request a initial consultation to see if we can help you have an improved standard of living.

Neck pain doesn’t have to be a part of aging, nor should it be tolerated until it “resolves itself.”

Health Isn’t Just The Absence of Disease

Years ago, we were living and believing that if we weren’t sick, we were healthy.

So what’s changed?

The connection between a sedentary life in relation to longer work hours, multiple jobs, and sitting for extended periods of time throughout the day is one.

The connection between mental wellness and physical health has been identified as being a larger piece of this puzzle than previously thought.

Much like everything else in today’s world, the medical world is evolving and learning more about the connection between wellness and overall health, along with the long term effects of poor eating, stress, and the lack of physical activity. 

We Have to Be Proactive

Overall wellness requires us to be proactive when treating our health and our bodies. Waiting until something is wrong just means it’s been left uncared for too long. Health is not the absence of disease, it’s being well holistically – preventing disease the best we can. Being healthy isn’t just about feeling fine either, it’s no secret that catastrophic diagnosis like heart disease is often found after years of being asymptomatic.

This Doesn’t Mean You Won’t Ever Get Sick

To be clear, maintaining a healthy lifestyle does not mean you will never get sick, or that you’ll be immune from injuries, pain or disease. People do everything they can, and will still get sick. However, your chances are better when you aren’t neglecting your health. 

Holistic Approaches to Health

As a Chiropractor, we work with a team of professionals to teach you how to take the best care of yourself overall. The physical aspects of chiropractic care, therapeutic massage, and physiotherapy will allow your body to work and heal optimally. Nutritional support can help you learn how to fuel your body efficiently. And let’s face it, when we feel better physically, we feel better mentally.

Mental and physical wellness look like improved sleep improved digestion, and improved physicality. These three aspects of wellness alone lead to a stronger and more efficient immune system – which means fewer illnesses. 

Untreated Injuries Can Lead to Bigger, More Expensive Problems

Over the years, our practice has seen even seemingly small stress injuries turn into months off of work. Carpal tunnel syndrome, neck/back pain, and migraines can all initially seem like they’ll resolve themselves. When left untreated though, they can insidiously become more debilitating types of injuries – leading to time taken off work, and for many, a loss of wages. This kind of stress can lead to a further deterioration in your health. 

This Doesn’t Have To Be You

The good news is, our practice has so much experience in holistic wellness. Our clients come ready to learn and do the work. They are committed to their health, and are serious about creating new habits and routines not only for themselves, but for their families. Your body has an innate ability to function intelligently by running a series of complex systems that rely on proper nutrition, balance, and coordination.

We have remained committed to evolving with you, and with the demands of your life. Your life can be vibrant and exciting, as long as we take care of it! This is the best investment you can make.

Why do Athletes Rely on Chiropractors?

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Why do Athletes Rely on Chiropractors?

Competitive sports require skill and precision, meaning even a microsecond delay in movement can determine whether they win or lose. Athletes require every bit of speed, flexibility, strength, and pain free movements that they can get in order to perform at the top of their class.  This is why Chiropractors are kept on deck. Other forms of pain relief can dull reaction times and can make athletes susceptible to addiction, while other more invasive treatments can keep them from their sport for extended periods of time. The role of the Chiropractor is to help relieve pain, while maintaining the body’s balance, flexibility, and optimal strength – the least invasive forms of treatment with the most positive outcomes.

Common Sports Injuries Requiring Chiropractic Care

Injuries that are often seen in athletes include those related to knocking the spine out of alignment, causing added stress to muscles, joints, nerves, discs, and ligaments. Studies completed over the last decade suggest that Chiropractic care outperforms other medical options when it comes to reducing pain and restoring normal function and athleticism. In addition, Chiropractic care provides pain from more common sports injuries like groin pain, tennis elbow, headaches, back and shoulder pain, and ankle and knee injuries.

Not Just Injuries

Athletes don’t just visit the Chiropractor when they injured either. World class athletes like Tiger Woods and Tom Brady (among many others) routinely visit their Chiropractor to prevent injuries and to boost their performance. “Chiropractic just makes you feel so much better,” says New England Patriots quarterback Tom Brady. “When I walk out of the clinic, I feel like I’m about three inches taller and everything’s in place. And as long as I see the Chiropractor, I feel like I’m one step ahead of the game.”

Other Benefits

Aside from pain relief and realignment, here are some benefits that chiropractic care can offer athletes:  Fewer Injuries. Issues with alignment will cause stress on the body and can lead to injuries. Your Chiropractor will keep your musculoskeletal system in good working order so your body will be less prone to injury. Reduced Recovery Time. Chiropractic care minimizes the healing time by relieving the irritation between misaligned vertebrae. Some other techniques offered by your Chiropractic team are massage and stretching, tools to break down scar tissue, release of deep muscle tension, and electrical muscle stimulation to release tension near the surface. Improved Performance. When there is a spine misalignment, all the other systems in your body cannot function optimally – and your athletic performance will suffer. Regular adjustments are a preventative measure, and will keep your body functioning smoothly overall. This will improve your speed, strength, range of motion, flexibility, and your overall performance. Improved Training. We can help you improve your training by helping with gait improvement and proper form. Many athletes see us any time something feels “off.”

We Are Not Just For Repair

If you are an athlete, seeing us is just as preventative as it could be for treating injuries. We specialize in preventative mechanics, as well as maintenance and repair!  

Your Sleep Is Affecting Your Health

I know, you’ve heard this a million times. But the truth is, your sleep is imperative to your health, how your body repairs itself, and your mood. There are so many variables to consider when it comes to how well you do or don’t sleep, but in the interest of sticking with one – let’s consider the mattress you are sleeping on. Beyond the price tag, there are things to consider when making this important purchase. 

Your Quality of Sleep is Affecting Your Health

The quality of your sleep can have such a significant impact on your quality of life that cost should be considered as predictor as to how well you will invest in your health. Sleep deprivation can cause a decrease in your productivity in work, the number of sick days used, and increased injuries as a result of delayed responses and accuracy. Consider the lost wages as a result of not sleeping well. 

Sore Neck or Back?

Even something like waking up with a sore neck or back will have a direct impact on whether you even make it in to work. The quality of your mattress can be a huge predictor of how well you are maintaining your musculoskeletal health. So here are a few things you should keep in mind when making a decision this important. 

When Should A Mattress Be Replaced?

This is a simple one. Once you begin to wake up with sore or aching muscles, this may be the time to switch to a newer mattress. Typically, 10 years is the time to replace the mattress, but again – if you are feeling sore on an older mattress, start shopping around. A medium firm mattress is often the most beneficial for those with chronic low back pain. Sticking with a medium firm mattress has been shown to decrease pain, improve sleep, and generally support your spine better than alternatives.  Generally speaking, the standing posture of your spine should mimic that of your sleeping position. With this in mind, custom made mattresses are often the most beneficial in reducing pain because on the opposite side of the spectrum, soft mattresses decrease excessive force on your joints – but can promote sagging of the hips that cause hip and back pain.  In addition, adjustable bed bases have been associated with increased sleep quality.

This is An Important Purchase

Purchasing a mattress should be just as important as purchasing a car. You need to see it, test it out, lay on it, roll over, and adjust to ensure it is the right fit for you. With so many options, it’s important to do your research and take the time to explore the specific features you may require. 

Your Sleep Matters to Us

It just makes sense that if you are taking care of one aspect of your joint and body health, that you cover all of your bases. Your body heals when you sleep well since this is the time it takes to rejuvenate itself, so you can look and feel your best. Take your time when making a purchase like this, your health depends on it.

Winter Driving and Your Health

Winter has arrived and there are so many changes not only to the weather, but to our lives when the seasons change. Gone are the roller blades and bike rides, we’ve got so many other hazards to avoid when the snow and ice hits. Aside from ensuring your home is winter-proof, including cleaning your gutters, repairing leaks, and checking all your weather stripping – your car will be a job in it’s own. Winter proofing your car is an essential part of being winter ready. Simple adjustments can make a world of difference when faced with snowy or icy roads, and we require added items in the event that your car breaks down and you have to wait for help. Here’s a list of “things to-do” to ensure you and your car are winter ready.

Winter Maintenance

Now is the time to take your car in for a tune up. Your mechanic will give your car a once over to ensure all of your fluids are topped up and will look for any potential hazards. They may recommend rust proofing, which is often the cause of eroded fuel and brake lines. And don’t overlook those winter tires, the extra deep grip can help you maneuver through the snow better. 

Keep Your Gas Tank Full

Aside from ensuring it won’t ice when levels get very low, having a full gas tank adds weight to your car – which makes it less likely to slide on snowy roads. You also never want to run out of gas in the winter, it’s just not safe and is completely avoidable.

Keep an Emergency Kit in Your Car

An emergency kit  is something you don’t want to be without. It doesn’t have to be big, but it should be stocked with the following items:

  • First aid kit
  • Blanket
  • Dry clothes
  • Small flashlight
  • Phone charger
  • Booster cables

Chances are you’ll never have to use it, but being prepared if you do need it will make a world of difference in your experience. Winters can be harsh, and you’ll want to be prepared if we are hit with an unexpected storm or simply roads that haven’t been cleared.

Relax and Enjoy

Finally, while driving over the next couple of months – relax. Tense muscles while driving can lead to muscle strain, pain, and headaches. If your drive is taking much longer than usual, pull into an area that you can safely get out of your car for a few minutes to stretch and move around to keep your circulation going.  Maintaining your appointments with us over the winter months will help you to avoid soreness, injury, and even stiffness associated with hours a day in a car. And of course stretching and an exercise routine will help keep you limber. Otherwise, enjoy the season and be safe!

Tips for Winter Walking, and Tips to Boost Your Immune System

By Newsletter

5 Tips for Winter Walking

The arrival of winter doesn’t mean it’s time to disappear onto the couch with blankets. We’ll leave the hibernation to the bears!

What it does mean is that we have to find ways to remain active, because we know what a sedentary lifestyle can do to your physical and mental health. So whether you are going outside for some exercise, to run errands, or to go for a stroll, walking in the winter has its hazards.

Of course there are some precautions you can take before heading out, here are 5 tips to help you avoid hurting yourself on the ice or in the snow:

  1. Wear the correct footwear. Snow and ice are not conducive to fashionable footwear. In order to place your safety first, you should wear boots or shoes that are slip resistant. Look for boots made specifically for wearing in the snow, and for those with rubber soles and non-slip tread. 
  2. Don’t compromise your steadiness or balance. Try to avoid carrying too many items at once, or awkward items that could cause you to lose your balance or footing. If your hands are full, this also prevents you from being able to break your fall if you do slip. It’s also a good idea to not walk with your hands in your pockets for this same reason. 
  3. Be prepared. Keep your walkways free from snow, ice, and items you can trip over. Salt or cat litter on potentially slippery surfaces and stairs will help you to maintain a safe walkway. 
  4. Be aware. We have all at some point been walking in the winter and slipped on ice we didn’t see. Being aware of your surroundings, and being aware of potential icy hazards will save you from a nasty fall. If pavement looks dark and shiny, it’s safe to assume it is icy. Avoid using your phone while walking as well, you’ll miss seeing ice and snow banks that could pose a hazard.
  5. Use supports. When available, use the handrails to keep yourself steady, and use the doorframe of your car to leverage yourself while getting in and out of your vehicle.

Weather Updates

Checking the weather updates before heading out will help you to determine the best course of action. Being aware of upcoming storms will help you remain prepared, and to make the necessary arrangements if you hire help to keep your walkways snow and ice free. 

Regular Chiropractic Care

Remember to make your Chiropractic care a regular part of your winter regimen. Taking care of yourself can easily take a back seat to family responsibilities and other tasks, but you are only as good to others as you treat yourself.

Enjoy Yourself!

Winter isn’t all about hazards and safety, it’s also about enjoying some shopping, time with family, good food, travel, and winter sports. Winter is enjoyable and you should do what you can to remain active for your physical and mental wellness. And while all seasons require some safety tips, with the right preparation you can prevent injuries and make some great memories!

Give Your Immune System a Boost

We’re deep into flu season, and with winter comes a weakened immune system. Our immune systems are so complex, and keeping it working at full force requires some extra TLC.

Eating well, reducing stress and getting the required sleep that your body needs is a sure way to keep it in top shape. Here are a few things you can do to keep your immune system working well over the next months.

Exercise Regularly

Exercise is known to keep our bodies fit and strong, but did you know that it also maintains a strong immune system?

Maintaining a healthy body weight, regulating your blood sugar and blood pressure, and keeping your digestive system working well are all sure ways to keep your immune system functioning. Regular exercise will also allow you to have a more restful sleep. 

Get Enough Sleep

If you are a parent, you’ll remember telling your kids to “sleep it off” when they are ill. Having  a rested body allows it to function well. When we don’t get enough sleep we are increasing stress to our bodies, depleting our mood, and compromising our immune system.

Don’t wait until you are already sick to power sleep either. Getting enough sleep regularly is what will allow you to be proactive. 

Vitamin C

Vitamin C is an antioxidant that will help to strengthen your immune system and increase immunity. Foods like citrus fruits, dark green leafy vegetables like kale and spinach, and vitamin C supplements are a great way to get the antioxidant support you need. 

Chiropractic Care

We are much more than your guide to a healthy musculoskeletal system. We are a part of your circle of care, and can also provide nutritional, fitness, and practical health support.

Get Enough Fluids

The air is much drier during the winter months, which means staying hydrated is something we should all be proactive with. Don’t wait until you are thirsty to reach for a glass of water, it’s just as important to remain on top of your hydration in the winter as it is during the hot summer.

Just as in the summer, it’s important to remember that sugary drinks will actually dehydrate your body. 

Prepare Your Home

Aside from regular hand washing, wiping down door handles and light switches when cleaning is a great way to ensure you aren’t spreading germs.

Clean out the fridge and throw away stale or old foods, check expiry dates, and ensure it is stocked with fresh fruits and vegetables that are easy access for snacks.

We may not be able to avoid colds and flus entirely, but taking precautions and arming yourself with the knowledge to maintain a strong immune system will surely help to keep illnesses at bay.

The Role of Nutrition in Your Chiropractic Care

People often think that Chiropractic care is related only to the spine and adjustments. It’s important to note that when you come and see us, you have signed up for a holistic journey. Injuries and ailments come with their own set of individual requirements to heal properly and fully. Our goal as your Chiropractic team, is that you can complete care with the knowledge to not have an injury repeat itself and to be able to maintain a healthy balance in relation to your body’s individual needs.

How Much Do You Know?

Your job isn’t to be a nutrition expert, although this would never hurt. OUR role as Chiropractors is to educate you about how nutrition can be a catalyst to your healing, and to point you in the right direction within our own practice, or with a referral.

Proper nutrition is imperative to the health of your brain and musculoskeletal system. When an injury occurs, nutrition becomes even more important. If you are recovering from a muscular injury an increase in protein may help with the recovery process. With a spinal injury, you could be faced with restricted mobility – which makes caloric intake important. Weight gain caused by an inability to exercise will put added strain on your spine which can hinder healing.

Is my Chiropractor a Nutrition Expert?

Chiropractors receive training that is necessary to be able to provide you with the advice you need to ensure you receive the best Chiropractic care. It is mandatory for Chiropractors to take classes in physiology, nutrition, and biochemistry. In addition, training in whole body wellness and healthy lifestyles is a crucial component of our learning.

Foods That Heal

Yes, there are foods that can ramp up the healing process. Because your body will require more energy to digest foods that are processed or unhealthy, less energy is left to heal your injury.

Choose fresh fruits and vegetables, organic meats, unprocessed foods, WATER, and vitamins as a part of your everyday regimen. The goal here is to provide the most nutritionally dense, easy to digest, and delicious foods you can offer yourself.

Being open to dietary alterations can be frustrating for some – for others it’s a walk in the park. Either way, your body will love you for it – and you will be able to get back to your regularly scheduled activities sooner. 

Ask us for specific recommendations on how simple changes in your diet can have a dramatic improvement in your health.

Is Your Desk Job Hurting You? What Is Spinal Stenosis?

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Is Your Desk Job Hurting You?

When you think of a desk job, you don’t think of health hazards. These are often thought of when describing jobs like firefighting, construction, or even being a chef. Manual labour is synonymous with health risks at some point, but so can your desk job. 

The Risks

Considering a desk job requires several hours of sitting a day, this can be as hazardous to your health as smoking – think about the tight joints, weak muscles, lower back strain, and the increased risk of disease.

You’d think that working out a few times a week would circumvent this, but the truth is it just isn’t enough. Working out is important, but getting up and moving throughout the day is just as important:

  • Always use the stairs
  • Get a standing desk if your workplace can accommodate this
  • Take a 2 minute break to get up and walk around every 30 minutes
  • Park at the furthest end of the parking lot or take transit

The majority of your problems will be a result of poor posture. Slouching causes your muscles to work harder, and can create sore and stiff muscles. Poor posture leads to circulatory issues, poor digestion, and stress on your spine. This stress causes headaches, back pain, and neck strain. 

So what can you do?

All chairs are not created the same. Choose a desk chair that provides lumbar support and will keep your hips, knees and elbows at 90 degree angles. An adjustable chair should do the trick. Crossing your legs is a big no-no, but using a footstool to take the pressure off of your lower back will make a world of difference.

Create a workstation that is perfect for you. If you work at a computer, the bottom edge of the screen should be level with your eyes, it should be directly in front of you, and should be around 30 inches from your face.

Maintain balance. If you carry bags, ensure they are not too heavy, and that you are distributing their weight evenly if possible. Switch shoulders often, and keep in mind that cross body bags are best for remaining hands free and better weight distribution. If you have very heavy items, a rolling bag is the best solution.

Your Posture is in Your Hands

Maintaining good postural habits while working will help to prevent injuries and pain over time. Ask us how we can help you identify where changes need to be made, offer suggestions to make desk life easier, and help monitor your progress.

The goal here is to eliminate the risk of compromising your musculoskeletal health that can result in headaches, neck aches, shoulder strain, and lower back pain. Your desk job doesn’t have to be a source of discomfort if you are prepared and armed with knowledge and the motivation to remain healthy!


Can Chiropractic Help with Spinal Stenosis?

I’m sure you’re aware of how delicate the spinal cord is. Your nerves and entire bodily functions are communicated through your spinal cord, so I’m sure you can imagine how detrimental to your health it would be to have it irritated or even compressed. 

What is Spinal Stenosis?

Spinal Stenosis is the narrowing of the spinal cord canal. Over time, this condition compresses the spinal nerves that lead to your back, and can cause leg pain, leg cramps, muscle spasms, leg weakness, numbness and tingling.

Your spinal column is made up of vertebrae (bones) that come together to house and protect your spinal nerve roots, and your spinal cord.  Your entire nervous system relies on your spinal cord, with you spinal nerve roots being the pathway in which your spinal cord communicates with the rest of your body.

The purpose of your nervous system is to connect your brain, spinal cord, along with all of your nerves so they can all work together to transmit messages to your organs, cells, tissue, and all of your other systems required to work in synchronicity. 


The most common cause of spinal stenosis is osteoarthritis. Osteoarthritis generally manifests as we age, and can onset earlier as a result of repetitive injuries or physical stress. Inactivity can also cause osteoarthritis.

Over time, bone spurs will develop which contribute to the narrowing of the canal. This narrowing creates the pressure that is responsible for spinal stenosis.

Other causes are:

  • Tumours or cysts
  • Poor posture
  • Disc herniation
  • Spine injury
  • Surgery
  • Thickened ligaments


Spinal stenosis most commonly develops in the lower back. Individuals experiencing this will most commonly have the following symptoms:

  • Loss of sexual function
  • Numbness, tingling, or pain in the legs or feet
  • Leg cramps
  • Abnormal bladder and bowel function
  • Pain when walking
  • Will often find relief when sitting or leaning forward

Less common is spinal stenosis in the neck, but this can be more dangerous. These individuals can experience all of the symptoms listed above, along with radiating pain, weakness or numbness, and tingling of the arms and hands. 

Can Chiropractic Help?

Chiropractic care is key in preserving your overall health, but matters of the spine are a our specialty. We are qualified to diagnose and treat spinal stenosis, and may be able to relieve your pain. But overall, the hope is that the treatments help to ensure your spinal cord and nervous system are adequately transmitting messages to your body so there is no impairment.

After your diagnosis, and creation of a care plan, the goal is to help restore your range of motion while creating enough space for your nervous system to transmit messages. Although we may not be able to make the spinal stenosis go away, we will be able to offer some relief and some hope.

If you have been diagnosed with spinal stenosis, contact us today for an assessment to discuss the possibility of treatment, and what we can will be able to alleviate in the way of symptoms.


3 Reasons People See a Chiropractor

Why would I need to see a Chiropractor? There are hundreds of reasons people make Chiropractic care a staple in their lives, and here are some very common overall reasons they seek Chiropractic care:

Better Sleep

Not getting enough sleep will lead to various health issues, from headaches to body aches, to illness – sleep is how your body rejuvenates and heals itself. 

Pain, stress, and body aches are often what leads to an inability to sleep well. Something as simple as proper spinal alignment will decrease pain leading to improved sleep over time, ultimately leading to better health and improved pain relief.

Stress Relief

Although emotional stress isn’t something we specialize in, physical stress – which is sometimes the result of emotional stress – is what we CAN help you with. If you think about it, stress will cause spinal misalignment through slouching, tense shoulders, or being sedentary.

When the spine is misaligned, the entire body can be affected. With the help of a Chiropractor, you can work on the physical aspects of stress, allowing your body to relax while you destress your mind. 

Improved Posture

Posture will affect the delicate tissue in your neck, your abdomen, the way you walk, and the way you sleep.

Chiropractic care will help to realign your neck and spine to improve your posture. You will stand taller, feel more confident, and present yourself to the world with a more confident and pain free life. In addition, there are simple exercises that will help to strengthen those muscles, making correct posture more attainable. 

The Choice is Yours

Whatever the reason, we are here to take an overall snapshot of your life and your health challenges. Together, you will be able to begin to live a different life – one that is pain free, with fewer stressors.

Call us today for an assessment – there are so many areas we can help you improve your overall health. 

Newsletter – Tips for a pain-free trip, and ways to ease holiday shopping

By Newsletter

Ways To Ease Your Holiday Shopping

We’ve reached that time of year again, time to shop for the holidays! 

What does this have to do with chiropractic care? Holiday shopping and preparation is practically an athletic event. The walking, lifting, stress, crowds, standing in long lines, carrying, and driving can require some thought and planning to help you avoid accidents and injuries. 

If you have existing back or neck pain, it’s important to pay special attention to your body so you aren’t making matters worse. 

I’ve put together a short and practical list of ways to avoid injuries, but this isn’t to replace your Chiropractic visits!

Eat Something Nutritious

Every day you should start with a high protein breakfast. Eggs, beans, lean meat, and green vegetables should do the trick. Packing snacks to go will help you avoid grabbing quick, unhealthy snacks while you’re out. 

If you’re spending an entire day shopping, pre-planning a restaurant meal is a great idea. Look through menu’s online, make a reservation, and be prepared to have a relaxing and healthy dinner.

And remember the WATER! Remain hydrated throughout the day to prevent dehydration and headaches. 

Take Breaks

You will prevent straining your muscles when you take regular breaks to restore your energy. Doing some quick seated or standing stretches while you take a break is a great use of your time as well. 

The Purse

If you are a purse carrier, leave the heavy items at home. We all know that the bigger the purse, the more items you find to put in it. Remove all of the unnecessary items, or leave the purse at home and walk with your methods of payment and your phone. 

Arrange for Help

Heavy lifting can cause damage to your back and legs. If possible, arrange for someone to help you at least remove your purchases from your car when you arrive home. 

If purchasing large or heavy items, take advantage of a carry out service that will allow someone to help you to your car. 

In the interim, take your bags to your car and leave them in the trunk to avoid carrying too much weight throughout the mall. 

Wear Comfortable Shoes

Just like with a workout, make sure you have comfortable and breathable shoes on. You can easily develop blisters or foot pain with ill fitting shoes or shoes with heels. Preparation will prevent pain or discomfort which can ruin an otherwise good shopping experience. 

Buy Online

Online shopping has become incredibly convenient. Many of your favourite stores has online sales leading up to the holidays, and will honour holiday purchase returns and exchanges the same way they are in store. 

Imagine, shopping from your warm living room and having your purchases delivered to your door?

Online shopping has become the number one choice in shopping experiences, so unless the mall or in-store purchases are your happy place, you can simply shop from home. 

Visit Us Ahead of Time

Before you make your trek to the mall, schedule an appointment with us. We can not only ensure you’re in alignment, but can offer specific advice to you about compensatory postures, muscle stress, and inflammation.


5 Myths of Chiropractic Care

Although you can find a Chiropractor in most communities, there are a number of those who question the validity of Chiropractic care simply because they are unsure of the role they can play in their health care. As valued health care practitioners, your health and wellness is the primary goal of their practice.

The Myths

This is in part because of common myths that float around, and here we will discuss the 5 common reasons people question Chiropractors:

  1. Chiropractors are not ‘real’ doctors. In fact, Chiropractors are regulated throughout North America and many countries overseas, and can use the title ‘Doctor’ after they have completed the Doctor of Chiropractic degree program. These particular practitioners are able to provide a diagnosis for their patients before moving on to a treatment plan.  
  2. Chiropractors can only treat back pain.  Chiropractors are neuro-musculoskeletal experts who are trained in assessing, diagnosing, treating, and preventing biomechanical issues that originate from the skeletal, muscular, and nervous systems. Chiropractors are also able to provide you with lifestyle counselling surrounding fitness, nutrition, and ergonomics that are all useful tools used to manage or prevent a variety of health conditions. This will allow you to create and maintain a well rounded lifestyle. In fact a recent study showed how Chiropractic adjustments can reduce pain and thus reduce drug addictions.
  3. Adjustments are painful. Generally speaking, spinal adjustments do not hurt. Contrary to what people believe about the cracking or popping sounds you may hear during adjustments, this sound is actually a result of the release of gas bubbles from your joints – which is similar to cracking your knuckles. 
  4. Once you see a Chiropractor, you’ll have to keep going back.  This is not true. Your Chiropractor will perform an assessment which includes a history and a physical examination to determine the cause of your pain before creating a treatment plan. In collaboration with you: the patient, your needs and goals will be established. Depending on your condition, this plan could recommend several visits – or not. It all depends on what your diagnosis is in relation to your treatment plan. Ultimately, the decision to continue with care is always yours. 
  5. A medical doctor must refer you to a Chiropractor. This is another myth, because a Chiropractor is a primary care doctor you can access them directly. Your Chiropractor will perform a comprehensive assessment to determine a diagnosis and treatment plan.  

Ask Questions

It is important to ask questions about your health and treatment options, but it is equally as important to find real answers to your questions before moving forward with an injury or chronic pain. You are considered a partner in your care, and my main focus is to holistically lead you to a pain free life with optimal mobility. 

Some people will even argue the validity of the work that Chiropractors do. There is an abundance of research supporting Chiropractic methods for pain relief and alignment. The studies and results speak for themselves – leading millions of people to live a better quality of life.

If you have more questions, contact us and we’d be happy to answer any questions you may have.

Travel Tips For Long Trips

If you are like me, you love to travel. But there are precautions that need to be taken or you could find yourself sore, in pain, or cramping when you should be enjoying your time away from home. The long hours spent in a car or on an airplane can be problematic for most people, and the seated positions you are forced to remain in can restrict blood flow, causing a build up of pressure in your lower legs. The solution? Getting up and moving. 

Warming Up And Cooling Down Matter

Walking through an airport is an adequate warm up, but if you are travelling by car, it’s important to ensure you are at least putting in a good walk before starting your trip. When making pit stops, park further away in the parking lot so you’ll have a longer walk to get to the washroom or food stop. Try your best to avoid salty foods or sweet drinks, and drink water! If you are on a plane, get up when you can to stretch out your legs and walk a little if you can.

Again, the cool down in an airport will consist of all the walking you’ll do. But if you have driven a long distance, walking around for a few minutes will get your blood flowing. 

Travelling by Car

  • Do your best to sit close enough to the steering wheel so you can keep your knees higher than your hips.
  • Roll your shoulders back and forth to keep you from creating too much tension in your shoulders and upper back. 
  • Don’t death grip the steering wheel. White knuckling your drive can cause hand cramps and fatigue in your forearms. Keep your grip loose.
  • Use back support by adjusting your seat, or using a seat cover that allows your spine to rest at a natural angle. 

Travelling by Plane

  • Be careful when lifting over head bags. Don’t twist your back, instead ensure you are standing directly in front of the compartment before lifting.
  • While seated, move around and adjust the way you are sitting to allow more adequate blood flow to your lower extremities and to avoid cramping.
  • Use a rolled up blanket or pillow to tuck in the small of your back to prevent strain on your spine. Use a comfortable neck pillow to avoid a cramp in your neck if you fall asleep. 
  • Get up to use the washroom a few times, it will give you an excuse to move and get your blood circulating.
  • Do your best to stretch out your legs and roll your ankles while seated. 

Be Prepared

Long trips can be stressful, but if you are prepared the travelling piece can be quite enjoyable. Discomfort and cramping can be prevented with these few easy steps, leaving you the space to enjoy a movie, a book, or a scenic drive. 

Ensure you have packs healthy snacks so you aren’t tempted to purchase and consume fast foods or salty convenience snacks. Too much salt can leave you dehydrated, which will make those cramps inevitable. Have water instead of juice or soda, and make sure you are taking those bathroom breaks!

Schedule a Visit for a Spinal Check

Coming and seeing us before a long trip can help ensure your spine is ready for the trip. We will also be able to offer you tips or exercises specific to your body’s needs as well.

When you return from a long trip, we suggest to stop by for another check to ensure the trip, sleeping in different beds and the change in schedule didn’t create any new problems.

Have an amazing trip!

Heel pain, what can you do about it? And how Chiropractic helps pregnancy.

By Newsletter

Can my Chiropractor Help With Plantar Fasciitis? 

If you’re reading this blog, chances are you have been diagnosed with Plantar Fasciitis, or you know someone who has. This condition is easily the number one cause of heel pain, which is caused by a tear in the tissue along the long ligament that runs through the bottom of the foot called the fascia ligament.  The problem with this particular condition is that the pain is often acute and on-going. 

What Causes Plantar Fasciitis?

Foot trauma caused by an injury such as a fall, ill-fitting shoes, prolonged standing, and arthritis are all causes. Once the pain sets in, the afflicted person often changes their gait to avoid further pain – which brings on secondary issues like joint stress and misalignment.

What About Treatment?

There are several modes of treatment that can all offer their own unique benefits, but ultimately the choice is yours to find and begin a treatment that will work for your needs.  Chiropractic care being the most effective form of treatment – you can expect relief and a decreased risk of further injury when working alongside your chiropractic team.  Chiropractic adjustments can reduce the amount of stress in the plantar fascia by reducing inflammation, allowing the ligaments to relax which in turn promotes healing while reducing further instances of plantar fasciitis long term.   The chiropractic care involved not only treats the symptoms, but it treats the root of the problem. Taking care of the primary causes will then eliminate any secondary injuries to the joints due to compensating by changes made in the gait to reduce pain. 

The Root of the Problem

Your chiropractor will treat the root of the problem, and will help re-train you to walk and stand correctly. In addition, your chiropractor can advise you as to what to look for in shoes and how to alleviate strain on your joints if you are expected to stand for extended periods of time. 

The Rehabilitation Plan

Along with Chiropractic care, you will be given home exercises to work on regularly as a part of your care plan. The stretches and therapeutic exercises will help to treat and prevent the direct cause of the plantar fasciitis, along with the secondary affected areas. This rehabilitation plan is the key to alleviating the pain long term. 

Recovery Time

Typically recovery time can be several months long, but the good news is that with complete care, there is a good chance it won’t return.  

Can I Continue To See My Chiropractor If I’m Pregnant?

Yes! Chiropractors are trained and experienced in working with women who are expecting. At least 50% of women who are pregnant will experience some form of back pain, and 1 in 4 may experience pain or discomfort that will impact their daily activities. The back, joint, and generalized aches and pains that occur during pregnancy can be considered “normal”, but this doesn’t mean you shouldn’t seek relief if it’s possible through a Chiropractor. 

Back Pain is Common During Pregnancy

Back pain during pregnancy can be caused by many different moving parts, rarely having just one cause.   The average woman will carry an extra 30 pounds by the end of their pregnancy. This is 30 (or more) extra pounds carried primarily in the front of the body, which changes the gait, the center of gravity, along with the pressure placed on the joints. This additional weight also affects sleeping, standing, and the way the body moves while performing regular daily chores or activities.  The loosening of the ligaments that naturally occurs later in pregnancy by the body’s production of a hormone called relaxin can be troublesome in relation to the back, wrists, hips, and legs.  It is not uncommon for women to report pain and discomfort in the following areas:

  • Lower back
  • Mid-back
  • Neck
  • Pelvic pain and pressure
  • Peripheral swelling
  • Aching legs and buttocks
  • Sciatica
  • Fatigue and night time swelling
  • Night time muscle spasms and cramps
  • Carpal tunnel syndrome
  • General sleep disturbances

Chiropractic Care

Many studies have shown that Chiropractic care, can help to decrease pain during pregnancy and in labour. Chiropractors specialize in safe, effective and drug free care to relieve pain and improve function during pregnancy and following the birth. Amongst the many ways a Chiropractor can help, the first more obvious one is that your Chiropractor can help to reduce back and pelvic pain with spinal adjustments of spinal joints to improve overall function. Along with Chiropractic care, massage therapy is also a great way to help tight and sore muscles to relax.

Prepare for Childbirth and Post-Recovery

Regular Chiropractic visits can be helpful in the preparation of childbirth, along with home-based exercises and stretches to prepare your body for the baby’s delivery. Then after delivery, we can also devise a comprehensive management plan for a quicker recovery, while addressing  biomechanical complaints and rehabilitation. 

Take The Time to Enjoy Your Pregnancy

Your pregnancy should be a time that you can enjoy the changes in your body, and look forward to the addition to your family. However, the reality is that pregnancy can be challenging on your body, and having all natural remedies and real care to help your growing body adjust is just what you need. If you are pregnant or planning to become pregnant, speak to us about how Chiropractic care can assist in making the process an easier one.  

Season Change – So Do Your Activities

We’ve officially rolled into fall, and with the changing seasons come changes in weather – and changes in the activities we are engaging in. Raking leaves, hauling heavy pumpkins, preparing your gardens for winter…. These are all activities that could cause some damage to your back if you aren’t prepared or careful. The types of back injuries we see in the fall are often directly related to fall activities, but I’ve got your back! Here is a list of activities that could potentially cause you some pain and discomfort, so I’ve included tips to help keep you healthy and pain free:

Apple Picking/Pumpkin Hauling

If you’ve got a family, I know this is likely an event your little ones look forward to. These are great ways to stay active in the cooler weather, but if you show up unprepared you can run into some problems. Avoid the extra strain on your back by: Lifting heavy items – pumpkins and baskets of apples can be heavy, awkward, or both. Ensure you are bending at the knees and not lifting with your back. One quick move, and you can find yourself in a lot of unnecessary pain. Stretch before hand, and always ask for help carrying heavy items!

Raking Leaves

It’s more common to have experienced back pain from raking leaves than it is to not. Yard work is an excellent workout if you are careful, but you have to keep some things in mind to avoid injuries: Warm up with stretches before hand. This can save you from pulling muscles.  If you feel a sharp pain, stop for the day and rest. If you still feel pain, contact us right away. And again, when lifting bags of yard waste, bend at  the knees!


Now that the summer heat is gone for good, many of you will take up hiking. Hikes are an excellent way to get in some exercise, but they are great for relaxation – especially when all the beautiful fall colours set in. Backpacks are usually required to hold snacks and water, wearing it correctly over both shoulders for even weight distribution is a must. Warm ups and stretching are required as you will be using muscles you likely haven’t used in a while.  Avoid hiking where it is very slippery to avoid falls, and ensure you are wearing the proper shoes for the terrain.


Yes, housework in the fall can be a little different! Cleaning gutters, washing extra blankets, and cleaning out unused fireplaces all require some elbow grease! Since these aren’t regular pieces of our cleaning routines, it can be easy to injure yourself if you aren’t careful. Keep the windows open when using cleaners, and when you can, reach for the all natural cleaners to keep your living environment free from toxic chemicals. Be careful around stairs! Carrying heavy items up and down the stairs can lead to falls and injuries. Take your time, and do several trips if required.  Use the same caution as with the other activities when lifting heavy items. Have a good stretch, and bend at the knees when lifting items out of storage or when carrying laundry or moving furniture!

Enjoy the Crisp Weather!

I know many of you have been looking forward to relief from the hot summer, sweater weather, pumpkin patches, and Halloween. The days will be getting shorter, but enjoy all that this beautiful season has to offer!