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Practical Daily Strategies to Avoid Back Pain

September 21, 2023 5:43 pm Leave a Comment

Whether you’re a student, work in an office or run your own business from home, your daily routine can be a pain … literally. And often, it’s not the big tasks that take the biggest toll on our bodies.

We live in a world where we’re constantly in a hurry, juggling multiple tasks and carrying our belongings with us everywhere. And, believe it or not, this can have serious consequences on your back health.

In fact, back pain sends more individuals to seek medical attention than almost any other ailment, second only to the common cold.

Let’s explore some common activities that adversely affect the back health of Canadians:

Back Pain and Commuting

Just like sitting at your desk, hunching over your steering wheel can cause your muscles to tighten, curving your back. Over time this can result in long-term lower back problems. This is important for the 15.4 million Canadians who commute to keep in mind.

The solution

• Sit at a 90-degree angle and don’t fully extend your legs.
• Move your seat up to allow yourself to sit up straight.
• Adjust your lumbar to fit your back, and if it’s not enough support, try rolling up a towel to help decrease stress on your lower back.

Back Pain in Your Work life

Did you know sitting puts 40 percent more pressure on your spine than standing? It’s important to remember your posture especially when you’ve had a long day at your desk.

The solution

• Practice ‘active sitting’ with your feet flat on the floor in front of you with your back straight, your shoulders squared and chin parallel with the floor.
• Ensure your workspace is set up to enable frequent breaks from sitting, like getting up to go to the printer and taking phone calls while standing.

Read some of our posts on how stretching can help alleviate the pain from improper desk posture.

Back Pain from Carrying Your Belongings

When you’re carrying a heavy purse or laptop bag, your shoulders become out of line. This can cause your muscles to ache and throw your spine out of line.

The solution

• Reduce the number of items you carry with you.
• Consider using a backpack to help distribute the weight of your load evenly across your body. This will help avoid the stress of isolated muscles overcompensating for unevenly distributed weight.

Read some of our posts on choosing the right backpack and lifting your luggage correctly.

Back Pain from Improper Lifting

Strained your back while lifting heavy boxes? You’re not alone. Lifting heavy items improperly can put undue pressure on your spine and even cause spinal disc injury.

The solution

Picture yourself doing the lift before engaging to ensure you’re keeping the object in front of you, your back is straight and you’re lifting with your knees/hips rather than your back.

Related: Five Things Your Chiropractor Wishes You’d Stop Doing

How can chiropractic and massage therapy help with your back pain?

Chiropractic treatment relieves back pain using effective clinical tools like manipulation, mobilization, soft tissue therapy, exercise, patient education and rehabilitation.

Extensively trained in spinal manipulative therapy (SMT), chiropractors are proficient in providing specialized care which has been proven effective in reducing pain, improving function, and decreasing the chances of low back pain becoming a chronic condition.

Ajax chiropractors Dr. John Noble and Dr. Mark Fera can provide education on your spine and posture and create a personalized treatment plan for your low back pain designed to ease pain and lower your risk of recurrence.

Therapeutic massage therapy is also available at our clinic by Ajax massage therapists Rolf Castanheiro and Jessica Raedisch.

Call 905-427-3202 to learn more and book an appointment.

Causes, Symptoms + Treatment Options for Sciatica

August 2, 2023 1:07 am Leave a Comment

If you’ve ever had pain radiate from your low back, through your hips, and down one leg, you may have experienced sciatica.

What is sciatica?

Sciatica is a distinct and often excruciating type of back pain that originates from the sciatic nerve. The sciatic nerve runs down the length of each leg, starting in your low back and ending at the heels of your feet.

Sciatica is a term used to describe the pain caused by irritation of that nerve. You may find that are a variety of names for it, including lumbosacral radicular syndrome, discogenic sciatica, nerve root pain, and nerve root entrapment, but sciatica is the most common term.

How is sciatica different?

Sciatica is different from low back pain in that it results from the sciatic nerve, rather than the spine.

This nerve serves an important function, affecting the hamstrings, calf muscles, lower leg muscles, and some foot muscles. In many cases, the pain gets worse with twisting, bending, sneezing or coughing.

Causes of sciatic pain

Researchers estimate that 90 per cent of sciatic pain cases are caused by a herniated disc where the nerve root is compressed. This can occur as a result of an injury or age-related wear and tear. Other possible causes include lumbar stenosis and piriformis syndrome.

Common symptoms of sciatica

Patients most often complain about pain radiating down the back of their leg, reducing their mobility. “Leg pain from true sciatica can also be mistaken for many other medical conditions so please consult your chiropractor who has the most experience in this area,” explains Pickering chiropractor Dr. John Noble.

Who’s most at risk?

While more research is needed to determine the exact incidence and prevalence of sciatica, it’s estimated that five to 10 percent of patients with low back pain have it, and 10 to 40 percent of people experience it in their lifetime.

There are certain risk factors that increase the chance of developing sciatica, including age, height, mental stress and cigarette smoking. In addition, certain occupations are predisposed to sciatic nerve pain, including machine operators and truck drivers.

How is sciatica diagnosed?

When a patient complains of pain radiating down their leg, a chiropractor will typically conduct a full history and physical examination to determine whether the sciatic nerve is to blame. Chiropractors often work as part of a patient’s healthcare team. If there are red flags present – such as if Cauda Equina syndrome is suspected – the chiropractor will recommend advanced imaging to determine if surgery should be considered.

Treatment options for sciatica

There are a variety of treatments that chiropractors can offer, including recommendations on lifestyle changes, including:

• Physical activity
• Acupuncture
• Spinal manipulation

Home treatment for sciatica

Talk to your chiropractor to ensure you are doing everything you can to improve your condition at home. He or she may recommend one or more of the following:

• Use hot and cold packs for comfort
• Avoid sitting or standing for long periods
• Practice good posture
• Improve your core strength through exercise
• Gently stretch out your lower back and hamstrings
• Take a walk regularly, go swimming, or try aqua fitness
• Use the proper technique when lifting heavy objects

How can you prevent sciatica?

“Core strength is one of the most important factors in preventing sciatica,” says Ajax chiropractor Dr. John Noble. You can reduce the chances of developing sciatica by exercising regularly and paying attention to your posture. Try the following exercises if you’re looking for inspiration, but the most important thing is to find an activity you enjoy:

• Walking
• Jogging
• Swimming
• Cycling
• Dancing
• Strength training
• Yoga
• Tai Chi
• Pilates

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Understanding the causes, symptoms, and available treatments is crucial for effectively managing this condition. If you experience persistent back pain with radiating leg pain or other related symptoms, it is essential to seek medical attention promptly.

A healthcare professional can diagnose the underlying cause and develop an appropriate treatment plan to help you find relief and improve your quality of life. To learn more about how chiropractic care and massage therapy can help you manage your sciatic pain, contact the Pickering Village Chiropractic & Massage Therapy Clinic at 905-427-3202 to book a consultation with a member of our wellness team.

Tips for Taking the (Back) Pain Out of Your Next Vacation

March 2, 2023 4:37 pm Leave a Comment

March is here and with it comes the mass exodus of families heading off to sunny destinations.

In the excitement of packing for a vacation or family visit, it’s easy to get carried away and pack more than you need into your suitcase and carry-on.

“Over-packed luggage and improper lifting and carrying techniques are common causes of injury to the back, neck and shoulders,” says Ajax chiropractor Dr. John Noble. “The good news is that many of these injuries can be easily prevented.”

If you’re experiencing neck, shoulder or back pain, consider visiting the chiropractic and massage therapy team at Pickering Village Chiropractic & Massage. We help our patients build better pathways to overall wellness, as well as provide relief from back pain and muscle aches. Contact our clinic today at 905-427-3202.

Debunking the Myths Around Back Pain

January 4, 2023 2:24 pm Leave a Comment

Staying active during the winter months can be a challenge. But one thing is for certain. Whether you’re sitting at your desk longer than before or you’re now more active than ever, back pain doesn’t discriminate.

And even though you’re more likely to experience back pain as you age, it’s safe to say that most people will experience back pain at some point in their lives.

Over the years, you may have heard a few theories about what actually causes back pain and what to do when the pain interferes with your daily life. But do you have the right facts?

Here are some common myths surrounding back pain and the truth behind them.

1. This pain is so intense, I should probably head straight to the emergency room.

Evidence shows that most low back pain cases are manageable and do not require an emergency visit.

When should you go to the ER? Go to the emergency room if you are experiencing a loss of sensation in the saddle area or if you have lost bowel or bladder control. Otherwise, your best first step is to find a musculoskeletal expert such as a chiropractor to diagnose and treat the cause of your low back pain. If the cause of your pain is serious enough to warrant the emergency room, these specialists will immediately send you there.

When pain affects your quality of life you want help today, not tomorrow. Call Pickering Village Chiropractic & Massage and our staff will do their best to get you assessed quickly. Call us at 905-427-3202 to book an appointment.

2. If I’m in a lot of pain, there must be a lot of damage.

Pain is a sensation that acts as a warning system for your brain. Many things can cause that warning system to go off. A musculoskeletal expert can help you figure out if your pain is related to your joints, muscles, tendons, ligaments or nerves. It’s important to remember that intense pain doesn’t necessarily mean that there is significant damage.

3. All I need is to stretch my back.

Before you stretch, it’s important to get checked out to see if stretching is the right thing to do. Depending on the reason your back is hurting, certain stretches can make things worse. For example, if you have a disc problem, then you may want to avoid stretches that flex the spine and put additional pressure on the discs. A chiropractor can help you get to the root cause and show you which exercises and stretches will help.

4. Applying heat will help relieve my back pain.

Applying heat may make the inflammation of your joint, surrounding muscles and ligaments worse. Ice is the way to go for at least the first three days of short-term (acute) pain.

5. Pain is the main indication that something is wrong.

Your back may be in trouble and you may not feel it. Restricted movement or discomfort in your arms, legs and shoulders are also indications of spinal problems.

6. I need an X-ray, CT or MRI to figure out why I have back pain.

The reality is that most causes of acute low back pain will not show up on an X-ray, CT or MRI. A qualified healthcare provider is trained to know when you should have diagnostic imaging done, and they have a series of other tests they can do to help you get to the bottom of what is going on.

7. Now that my back pain is gone, I can stop doing my exercises.

Once the pain stops, many people stop doing the things that helped them get rid of the pain. It is important to make healthy back care and exercise a part of your regular routine. Otherwise, your back pain is likely to return.

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If you’re experiencing back pain, consider visiting the chiropractic and massage therapy team at Pickering Village Chiropractic & Massage. We help our patients build better pathways to overall wellness, as well as provide relief from back pain and muscle aches. Contact our clinic today at 905-427-3202.

With content from the Ontario Chiropractic Association

Five Tips for Staying Pain-Free Over the Holidays

November 30, 2022 2:59 pm Leave a Comment

December arrives tomorrow and with it, the season for eating great food, spending quality time with loved ones and sharing cherished traditions. Unfortunately, all of the hustle and bustle can also bring you an unwelcome gift — back pain.

Holiday activities such as shopping, wrapping gifts and skating can cause your muscles to work in ways they’re not usually used and can result in neck, shoulder or back pain.

Try these five tips to reduce your chances of pain and strain:

1. Ergonomic Gift Wrapping
After searching high and low for the perfect gifts, it’s time to wrap them up! Rather than spreading out on the floor, use a dinner table or desk. This will make it easier for you to use good posture. Just remember that sitting in one position for too long can put additional strain on your body. Take frequent breaks and stretch your hands, wrists and forearms by clenching your hands and relaxing.

2. Strain-Free Snowman
Building your very own Frosty the Snowman is top of mind for many children once the snow falls. Roll your snowballs into place and work together as a team to lift them when you’re ready. And remember, rule number one is to lift with your legs, not your back!

3. Lift Light to Shovel Right
When shovelling your driveway, let your legs and arms do the heavy lifting instead of relying on your back, and push the snow to one side to avoid throwing it. If you must throw it, avoid twisting and turning — face your snowbank and throw the snow straight into it.

For more helpful shovelling tips, see this post: Follow These Tips for Avoiding Injury While Shovelling This Winter

4. Stretch, Skate and Snowboard
It’s time to sharpen your skates and grab your snowboards! To prevent injuries that can plague you for months, remember to stretch before and after you hit the slopes or ice.

A basic go-to is the hamstring stretch:

• Stand tall next to something you can hold on to for support.
• Prop the back of one heel up on a surface like a stair, curb or bench and pull your toes back towards you.
• For a deeper stretch, bend forward slightly at the hips.
• Hold the stretch for 30 seconds on each side.

5. Holiday Shopping
Carrying all those bags may be a productive way to move through your Christmas list, but it’s not great for your back. Consider taking a trip to your car to drop off your bags and lighten the load. If that’s not reasonable, take breaks and set your bags down or use a backpack to help distribute the weight.

Take care of yourself during the cold-weather months.

There are lots of ways to make the short winter days a little brighter. The wellness team at Pickering Village Chiropractic and Massage encourages you to make your physical and mental health a priority.

We provide our patients with more than just chiropractic and massage therapy services, but also the know-how to build better personal wellness habits so you can be at your best for work or play, every day.

To book an appointment or learn more about the chiropractic and therapeutic massage therapy services available at our clinic, call 905-427-3202.

With content from the Ontario Chiropractic Association.

Avoid the Ache When You Rake with These Five Simple Tips

October 5, 2022 4:02 pm Leave a Comment

As you head out to rake your leaves this month, chances are the last thing you’ll be thinking about is your posture. But you should, because an hour or so spent tidying your lawn can have long-term consequences if your body isn’t accustomed to the activity.

Ajax Chiropractors Dr. John Noble and Dr. Mark Fera and the massage therapists at Pickering Village Chiropractic and Massage have helped numerous patients overcome injuries, many of which have occurred while working around the home.

“Although raking may seem like an easy task, it’s actually an intensely physical activity,” says Dr. Noble. “To avoid injury, it’s important to make sure you’re performing this task correctly.”

Follow these tips and avoid a backache next time you rake.

Pick the right tool for the job
Is your rake the correct length for your height? Ideally, your rake should be about chin high. If it is too tall or too short, this could lead to improper reaching or bending and potential injury.

Get your body moving before the raking begins
Before you grab the rake, spend five to 10 minutes doing a variety of whole-body stretches. These can include a basic hamstring stretch, shoulder, wrist, and side stretches. For a full list of stretches, click here. Do each of the exercises five times, holding each for 15 seconds. Be sure not to bounce, jerk or strain. It should be a gentle stretch, not a pain.

Ensure proper raking posture
Once you’ve warmed up, keep your back straight while raking and avoid repetitive motions by switching arms and pulling in different directions. This allows you to work out different parts of your body equally.

Remember to bend at the knees when lifting
Whether you’re moving a planter across the deck or lifting a bag of leaves, remember to bend at your knees, not at your waist, and keep your feet shoulder-width apart. As you’re lifting, tighten your abs, straighten your knees and keep your back straight. For turning, you should avoid twisting at the waist by moving your feet instead.

Take frequent breaks
Every 20 minutes or so, pause for a few minutes to catch your breath and stay hydrated. Check your posture and perform a few stretches to ensure that you are maintaining flexibility throughout raking.

Follow these tips to rake safely and effectively. However, if an injury does occur, give our clinic a call at 905-427-3202 and book a consultation with our chiropractic or massage therapy team.

Save Your Back This Summer with These 7 Camping Tips

June 1, 2022 10:45 am Leave a Comment

The warm weather is here and that means more opportunities to go outdoors and have fun. One activity that many of us look forward to in the summer months is camping. The fresh air, a well-lit campfire and a dip in the lake are difficult to resist. But preparing for camping is just as important as enjoying it. Be ready for the unexpected.

Campgrounds and parks allow us to enjoy a large variety of recreational activities, which is what makes them a summer favourite. Preparing and organizing packing ahead of time can help you manage the unexpected and tackle challenges as they arise. We want to help out all our campers this summer with some useful tips to follow before you load up the tent and strap your canoe on the roof of the car:

1. Test your gear to ensure it works. Before packing materials in your vehicle, test your equipment to ensure it works and do so safely.
2. Plan for activities. Plan your activities in advance to ensure that you have the right equipment and are physically ready for the challenge.
3. Familiarize yourself with your upcoming campsite. Learning about the facility and what is available to you helps you prepare in advance for what to bring.
4. Make a list and check it twice. Preparation is key! Make a list of the items that you may need, but consider what is truly essential. Packing extra weight can put a strain on your body, so be discerning and keep things light.

Like many other events in your life, camping can pose a number of risks to your musculoskeletal health.

Preparing for the challenges ahead can also help prevent potential injuries. If you plan on doing any activities during your camping trip such as hiking, biking, or running, it is a good idea to see your chiropractor in advance for tips and advice on how to physically prepare yourself when outdoors. Here are some tips to consider:

• • Support your back. From packing to pitching the tent or while on a hike, keep neutral curves in your spine while keeping your core engaged and active. (See our blog on how to maintain good posture.)
  • Mind the lift. Remember to bend from the hips and knees while using your legs to lift. Keep a neutral spine and use your entire body to turn. Pivot from your feet to move your body.
  • Pack light. Carry only what you need, and avoid excess. This can help prevent fatigue and strain from packing, hiking, or even canoeing. Being a minimalist can help prevent injuries. For tips on packing light, click here.

At Pickering Village Chiropractic and Massage, we provide our patients with more than just chiropractic and massage therapy services, but also the know-how to build better personal wellness habits so you can be at your best for work or play, every day.

To book an appointment or learn more about the chiropractic and therapeutic massage therapy services available at our clinic, call 905-427-3202.

 

Try These Activities to Minimize Stress and Help Prevent Back Pain

May 27, 2022 9:01 am Leave a Comment

It’s no secret that staying active is a great way to help keep your body and your spine healthy. In fact, going for a brisk 10-minute walk each day is enough to help improve your health and prevent conditions of the spine, joints and supporting structures of the body.

There are also a few other recreational activities that you can incorporate into your daily routine to prevent back pain and reduce stress.

Here are a few suggestions:

Yoga and Pilates

Yoga and Pilates are forms of exercise that typically focus on moving the body while focusing on breathing and body awareness. The poses are purposeful and usually work a few areas of the body at once, including the back and leg muscles to build a stronger foundation for other movements.

Also, the poses often focus on balance which can be important to prevent falls and injuries as we age. Compared to higher impact activities that cause added strain to the body, yoga and Pilates are known to be ‘safe’ for healthy and even injured individuals. Yet, with most practices being keenly aware of your body is important and adapting movement to your skill level. However, regular practice has been shown to decrease back pain. The great thing about yoga and Pilates is that there are several types of classes catered to your specific skill and comfort level.

Aquafitness

Aquafitness is a dynamic, low-impact activity that usually involves the entire body in movement, including the abdominals, gluteal, and leg muscles. Since the movements are done in water, the water adds extra resistance to strengthen muscles but also minimizes the impact on your joints.

Aquafitness has been shown to be an effective management tool for those suffering from certain musculoskeletal injuries allowing them to keep active. Notably, people suffering from low back pain may particularly benefit from aquafitness or gently swimming in water. Contact your local community centre or gym to see if aquafitness is part of their regular programming.

Tai Chi

This Chinese martial art focuses on meditative, deep breathing combined with the methodical practice of slow movement enhancing mobility and balance among those who practice the art. Tai chi is known to have major health benefits – even for those with back pain. Tai chi can improve pain and function while decreasing the likelihood of chronic pain. It is a safe and effective activity for those experiencing long-term back pain symptoms.

Other activities you may want to consider are low-impact cardiovascular exercises such as walking or striding on the elliptical machine. There are always alternatives to staying active, even when you experience pain. Some of these can even help relieve the pain.

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The wellness team at Pickering Village Chiropractic & Massage encourages you to improve your overall health by making exercise a part of your daily routine. If you want to learn more about managing your health with exercise, contact our clinic today at 905-427-3202.

 

 

With content from the Canadian Chiropractic Association.

Invite Your Family and Friends to Spring Into Wellness from March 21st – 25th, 2022

February 23, 2022 10:17 pm Leave a Comment

To celebrate the official end of the winter season, Dr. John Noble and Dr. Mark Fera offer your loved ones, family and friends a chiropractic and neurologic examination at our expense (a $150 value), during Spring Into Wellness Week, March 21st through 25th.

If your friends and family are suffering from neck, shoulder or back pain, fear of the unknown may be keeping them from enjoying the benefits of chiropractic care. If you’re a patient at our clinic, you understand what’s involved in chiropractic treatment. You have also experienced the positive change these treatments have had on your health.

Booking an appointment during our “Spring Into Wellness” Week is a great way to introduce your friends and family to chiropractic care. There’s no fee and no obligation to begin care. To book an appointment, contact us at 905-427-3201.

Below are the answers to a few questions your friends and family may have.

What is chiropractic care?

Chiropractic care is a profession concerned with the diagnosis, treatment and prevention of mechanical disorders of the musculoskeletal system, and the effects of these disorders on the function of the nervous system and general health. Chiropractic care’s emphasis is on manual treatments, which include spinal adjustments and other joint and soft-tissue manipulation.

Chiropractors are spine, muscle and nervous system experts. They are specifically trained to diagnose the underlying cause and recommend treatment options to relieve pain, restore mobility and prevent reoccurrence without surgery or pharmaceuticals.

What are the benefits?

Your musculoskeletal system supports your weight, provides physical stability, enables you to move your body, and protects your vital organs.

Benefits of chiropractic care include:

• Improved movement in your neck, shoulders, back and torso
• Better posture
• Relief from headaches, neck and back pain
• Prevention of work-related muscle and joint injuries
• Enhanced athletic performance
• Improved flexibility
• Relief of pregnancy-related backache
• Correction of gait and foot problems

What can I expect from my chiropractic treatment?

Chiropractic treatments normally consist of manual therapy, including joint manipulation, mobilizations and soft tissue therapy.

• A manipulation (commonly known as an adjustment) is a quick, small thrust to the spine or other parts of the body intended to provide immediate pain relief and mobility.
• Mobilizations are slower, more passive movements or stretches that help relieve stiff joints.
• Soft tissue therapy refers to a variety of different techniques focused on alleviating discomfort without causing movement.

In addition to manual therapies, Ajax chiropractors Dr. John Noble and Dr. Mark Fera are trained to recommend a course of action that includes exercise, ultrasound or laser treatments, rehabilitation, nutritional counselling and injury prevention strategies.

Whether you are suffering from a specific injury to your muscles, tendons, ligaments and nerves, or you have a chronic condition such as spinal stenosis, osteoarthritis or inflammatory arthritis, Dr. Fera and Dr. Noble can help relieve pain and restore function in the following areas of the body:

• Head and neck
• Shoulders
• Mid-back
• Low back and pelvis
• Elbows, wrists and hands
• Hips, knees, ankles and feet

We have reserved a limited number of appointments during Spring Into Wellness Week: March 21st – 25th.

To learn more or book an appointment, please contact Pickering Village Chiropractic & Massage today at 905-427-3202.

With content from the Canadian Chiropractic Association

Take Care While Camping This Summer

July 19, 2021 5:30 pm Leave a Comment

Have you been camping yet this summer? With so many beautiful campgrounds and provincial parks across Ontario, heading out into the great outdoors with your family or friends is a popular pastime.

The fresh air, a well-lit campfire, and a dip in the lake are difficult to resist. But preparing for camping is just as important as enjoying it.

Be ready for the unexpected!

Campgrounds and parks allow us to enjoy a large variety of recreational activities, which is what makes it a summer favorite. Preparing and organizing packing ahead of time can help you manage the unexpected and tackle challenges as they arise. To help out all our campers this summer, here are a few useful tips to follow before you load up the tent and strap your canoe on the roof of the car:

1. Test your gear to ensure it works. Before packing materials in your vehicle, test your equipment to ensure it works. Do you have enough pegs for your tent? Does your air mattress inflate properly? Finding this out beforehand can save you a lot of frustration.
2. Plan for activities. Plan your activities in advance to ensure that you have the right equipment and are physically ready for the challenge.
3. Familiarize yourself with your upcoming campsite. Learning about the facility and what is available to you helps you prepare in advance for what to bring.
4. Make a list and check it twice. Preparation is key! Make a list of the items that you may need, but consider what is truly essential. Packing extra weight can put a strain on your body, so be discerning and keep things light.

Like many other events in your life, camping can pose a number of risks to your musculoskeletal health.

Preparing for the challenges ahead can also help prevent potential injuries. If you plan on doing any activities during your camping trip such as hiking, biking, or running, it is a good idea to see your chiropractor in advance for tips and advice on how to physically prepare yourself when outdoors. Here are some tips to consider:

• Support your back. From packing to pitching the tent or while on a hike, keep neutral curves in your spine while keeping your core engaged and active. For exercises to improve your core, click here.
• Mind the lift. Remember to bend from the hips and knees while using your legs to lift. Keep a neutral spine and use your entire body to turn. Pivot from your feet to move your body.
• Pack light. Carry only what you need, and avoid excess. This can help prevent fatigue and strain from packing, hiking, or even canoeing. Being a minimalist can help prevent injuries. For tips on packing light, click here.

At Pickering Village Chiropractic and Massage, we provide our patients with more than just chiropractic and massage therapy services, but also the know-how to build better personal wellness habits so you can be at your best for work or play, every day.

To book an appointment or learn more about the chiropractic and therapeutic massage therapy services available at our clinic, call 905-427-3202.