Stress Relievers

We’ve all experienced stress while trying to balance our personal and professional lives. Not having enough hours in the day to manage conflicting priorities causes us to go into overdrive, leading to stress.

The best way to relieve stress is by managing stress – it’s important to your health. You can reduce stress by learning to control your responses to everyday situations. Here are some tips to help you say goodbye to stress:


The old saying is true – attitude is everything! We invest a lot of time and energy into tackling everyday situations with uncertain outcomes. The best way to approach these situations is by creating manageable expectations, prioritizing and having a positive attitude which will make your decision-making less stressful.

Just breathe!

Does your body tense up in challenging situations? If this happens to you, take a deep breath and concentrate on a nice, long exhale. You’ll instantly feel more alert, focused and rejuvenated. Stressed shallow breathing only uses the upper portion of the lungs, so remember to breathe from the diaphragm and concentrate on exhaling.

Drink water!

Quench your thirst with water. Research has shown that we think better when hydrated.

Fuel up!

Eating healthily is important to maintaining a balanced diet. Avoid skipping meals and eating on-the-go, or while at your desk, so that you’ll digest your food better. Choose high-protein snacks which will take longer to digest and will help sustain your energy level throughout the day.

Keep moving!

Regular exercise helps the body cope with stress…so keep it moving! Go for a walk, jog, run or swim. Stretch before and after.


Stress and worries sometimes prevent us from getting enough shut-eye. Remember, the body needs at least 7-8 hours of sleep at night to restore itself. Our ability to handle stress is improved when we’re well-rested.

 Ontario Chiropractic Association

Don’t get caught with the ‘I over did it’ syndrome this fall

There is no prettier sight than the colourful fall leaves in Lanark County. Soon enough though we will be raking and blowing those beautiful leaves off our lawns and preparing for the snowy winter ahead.

Fall is a busy time of year at the chiropractic clinic. Low back and shoulder injuries from the fall yard clean up are very common and can slow you down immensely.

The famous line clients say to me this time of year is, ‘Doc, I think I over did it.’ Here are some tips to help keep you injury free this fall.

Warm-up: Always warm up before heading out to rake or garden. As the weather cools our muscles are more vulnerable to small tears and strain injuries when they are not properly prepared for a task. Take a brisk 10-minute walk before heading for the garden shed. This will get the warm blood pumping to those muscles.

Mix it up: Alternate between lifting, raking and digging type tasks every 10-15 minutes. This allows tiring muscles to catch a break, which means you’re are less likely to experience an overuse injury.

Use the Scissor Stance: Raking can be a great core workout. When raking place one leg forward and one leg back. Switch sides every few minutes. Also try bracing your core (abdominals and back muscles) to help you stand straighter and limit twisting. These tips will help protect your spinal joints while you rake.

Take Breaks: Take a break every 20 minutes to move around, stretch, have a drink of water and relax. This will ensure you don’t ‘over do it’.

If you experience general all-over muscle ache or stiffness after a day of raking then you most likely did over do it but in an good way. Gently stretch and the pain should subside within a day or two. If however, you experience sharp, burning or catching pain in your back or shoulders during or after your yard work, or the pain does not go away, this may indicate a more significant joint or muscle injury. If in doubt, have it checked out!

Safe raking everyone!


Back to School: Backpack Safety

It’s almost time to head back to school. Here’s what you need to know about Backpack Safety!!

Prevent Back and Neck Pain this School Year

Most of us probably have not carried a backpack in quite some time. Every day you load up you child’s lunch, homework, gym clothes, and running shoes into their backpacks and send them off for the day never thinking about the potential consequences of that heavy load.

More than 50% of young people experience at least one episode of lower back pain by the time they reach their teenage years. Research indicates that improper use of backpacks may be a cause.

Continue reading Back to School: Backpack Safety

Are Your Young Athletes Staying Hydrated?

Keeping young athletes hydratedParents and coaches, it’s that time of year, soccer practice, baseball games, hot sticky weather. We as adults often do a poor job of staying hydrated ourselves, but what about the kids?

We all know that our bodies are made up approximately 70% water. Making sure your little athletes are staying hydrated can be a difficult task. Often children don’t recognize the sensation of thirst immediately and by this time they can by 1-2% dehydrated. This seemingly minimal decrease in hydration can affect physical and mental performance.

Signs and symptoms of dehydration can include muscle cramps, thirst, fatigue, light-headedness and a flushed face. If your child is experiencing any of these symptoms, allow them time to cool off in the shade, replenish their fluid and return to play with caution.
Continue reading Are Your Young Athletes Staying Hydrated?