To our valued patients,

We at Campbell Chiropractic of Kanata wanted to reach out to you and let you know as of Wednesday, May 27, 2020, we can officially open our office to serve you & your family for regular chiropractic care.

Together we are facing a truly unprecedented situation that is affecting our families, team members, communities and of course you, our valued patients. The global Covid-19 virus has prompted our team to raise our standards and conduct business in a much different way.

Our commitment to operating a safe and healthy environment for our patients and staff remain a primary focus, as we continue to operate with heightened best practices to minimize infection risks at our clinic. Going forward, we will continue to follow the recommendations from the Ontario Chiropractic Association. For the safety of our staff and patients and to follow physical distancing guidelines, our clinic will be:

● On reduced hours to start
● Offering appointments over the phone or e-mail only. No walk- in appointments at this time
● Restricting capacity to only 1 patient per 100sq feet of office space (scheduling practices will reflect this)
● Recommending all patients wear masks upon entering the clinic if possible
● Recommending tap debit/credit card payment vs cash transactions
● Recommending that patients do not linger with each other or staff at the front desk, reception area or down the halls.

Social distancing is important and we ask that patients and team members respect a 2-meter distance when possible.
We have asked our team to verbally acknowledge one another and patients and not shake hands. Each staff member has been set up with hand sanitizer, masks, gloves and other products to keep safe. We have a hand sanitization station upon arrival for patients to use. Treatment rooms will be thoroughly sanitized between each patient and the Chiropractors will be wearing full face shields and gloves.

We are communicating with our team every day and if any one has any signs of being sick they are asked to stay home. We also ask the same for patients. If you show signs or symptoms of sickness please do not visit our office.

Any patients who have travelled outside of Ontario (including other provinces and territories) in the last 14 days, please do not visit our clinic until your self-isolation period has ended and you are feeling well.

We are excited to be able to serve you and look forward to seeing you & your family within the next coming weeks.

Yours in great health,

Dr. Sheldon Campbell Bsc. D.C.
Clinic Director


Hello patients,

I wanted to reach out to you personally to let you know the measures we are implementing at our clinic to keep our patients and employees safe and healthy during the global health crisis regarding the COVID-19 virus. Your well-being is central to our purpose and our top priority.

We are proud that you consider Campbell Chiropractic a safe space where your health and wellness needs are supported, and we want that to continue, so we have taken many proactive steps to maintain the healthiest environment possible.

In accordance with guidelines from the World Health Organization (WHO), we are cleaning our clinic thoroughly and frequently. All of our employees have also been instructed to follow the WHOs best practices to keep themselves and our patients safe and healthy.

All employees will continue to wash their hands regularly, sanitize the office between patients, and not come to work if they are feeling sick.  Our healthcare providers, which include our Chiropractors and Registered Massage Therapists, will continue to sanitize their hands between treatments with each patient.  In addition, all treatment rooms are sanitized after a healthcare provider treats a patient.

We have placed disinfecting wipes throughout the clinic that our staff, healthcare providers and patients can use on any equipment they choose, as well as paper barriers that are used on adjusting tables. We clean all of our rehab equipment after each patient, making sure to sanitize any surfaces that patients have come in contact with.

We want you to feel absolutely comfortable receiving care at our office. While current studies show that over 95% of those affected by this virus have mild symptoms and fully recover, we do know the importance of reducing its spread to lessen the burden on our elderly population and national health care system.
What you can do:
Wash your hands regularly
Avoid large crowds
Avoid travel to affected areas ️
Stay home if you are feeling sick

We’re all in this together to ensure the health and well-being of our community. Thank you for your time, and we look forward to continuing to be of service to you.

Yours in good health,

Dr. Sheldon Campbell

For more information regarding Covid-19, we recommend visiting: Government of Canada’s website or the Ottawa Public Health website.

Coronavirus disease (COVID-19): Reduce the spread of COVID-19 – Wash your hands
How to care for a person with COVID-19 at home : Advice for caregivers (factsheet)
Vulnerable populations and COVID-19 (factsheet)
How to isolate at home when you have COVID-19 (factsheet)
COVID-19: Be prepared (factsheet)

Five Health Hacks for Pain Relief

Let’s face it. Between dropping the kids off to soccer practice and being swamped with work assignments, it can be difficult to find time to manage lingering aches and pain. If you’d like to avoid a trip to the doctor’s office or spending money on workout equipment, here is a low cost approach to solving discomfort using items lying around your house.

Golf Balls

It turns out that these petite dimpled balls can be used for more than a game-winning putt. Just roll the ball under your foot while seated to help relieve tension in sore feet.

Tennis Balls or Lacrosse Balls

Standing against a wall, place a tennis or lacrosse ball between your back and the wall. Slowly move up and down or side to side to help work out tension in your back or shoulders. Lacrosse balls are available to purchase at Campbell Chiropractic of Kanata.

Frozen Peas

Forget expensive ice packs. Frozen vegetables are a great alternative and will form to fit different parts of your body.

Rolling Pin

Tight thigh muscles are common in runners, walkers and other athletes. Roll a rolling pin up and down along the front or side of your thigh to help relieve this tension.


If you sit at a desk all day, you may feel tension in your back or chest from slouching. To help relieve the pain, place a rolled towel on the floor. Sit at one end, facing away from the roll. Slowly lay back so that the roll is under your spine, supporting you from the neck to the lower back. Relax in this position for one minute, feeling a stretch across your chest and the front of your shoulders. To avoid straining your neck while in this position, rest your head on the roll or place a pillow at the end of the roll for more support.

These tips may not completely eliminate pain from your life, but try them for a few weeks and you’ll likely feel less discomfort. Recurrent pain can affect your quality of life, but learning how to cope with it can help you manage its harmful impact. A chiropractor can diagnose the cause of your pain and develop a treatment plan in order to get you back to doing the things you love to do.

Compliments of The Ontario Chiropractic Association



Lack of sleep is no joke and getting a good night’s rest is important. We spend about one- third of our lives sleeping, so getting the most out of it is important. Preventing stress or worries that keep you up at night may be difficult, but a few simple lifestyle and nutritional changes can help you wake-up feeling refreshed.

For a good night’s rest

  • When choosing a mattress, look for one that is comfortably supportive. A mattress should be flexible enough to adapt to your body’s shape, while providing firm support for your spine. Your mattress should be replaced every 8 to 12 years to ensure the proper support and comfort.
  • Be selective when choosing a pillow. When lying on your side, your head, neck and shoulders should remain level with your mid and lower spine. When lying on your back, your head and neck should remain level with your upper back and spine.
  • Your sleeping position is also an important factor in how you will feel when you wake-up. Lying on your back or side allows your head, neck and spine to relax into their natural alignment.
  • Have low back pain? Try sleeping on your back and place a pillow under your knees to take some of the pressure off your back.

Things to keep in mind

  • Limit your intake of caffeinated beverages such as coffee, colas and tea in the evening. Caffeine is a stimulant and can make it difficult for you to fall asleep.
  • Try to go to bed at the same time everyday. This includes weekends! This will help to keep your sleep cycle in a regular rhythm.
  • Expose yourself to bright light/sunlight soon after you wake up. This will help to regulate your body’s natural biological clock.
  • Avoid looking at the clock if you happen to wake in the middle of the night. This can cause added anxiety and keep you awake even longer.
  • If you can’t fall asleep after 30 minutes of trying, get out of bed and do something boring in dim light until you become sleepy.

If you’re still experiencing trouble sleeping, consult with a chiropractor to discuss what treatments may help improve your quality of sleep.

Compliments of Ontario Chiropractic Association






As your workload at the office increases, so do repetitive actions, such as typing, using your computer mouse and talking on the phone. These routine tasks seem simple, but they can add a level of physical stress to the emotional and mental stress of getting the job done. In fact, repetitive strain injuries have skyrocketed in the last 20 years due to the increasing reliance on workplace technology.

Try these tips to reduce the strain:

Computer Monitor

Position your computer screen directly in front of you. Allow the muscles in your eyes to relax by following the 20/20/20 rule: Take a 20-second break every 20 minutes and focus on an object that is at least 20 feet away from you.


Use your hand to support the telephone against your ear and alternate sides regularly. Do not cradle the phone between your ear and your shoulder. Consider using a headset or speaker.


Sit upright and all the way to the back. Place a support cushion or roll against the arch of your low back for lumbar spine support.

Here are some tips to help you adjust your chair:

  1. Stand in front of the chair and adjust the height so that the highest point of the seat is just below your knee.
  2. Sit on the chair and make sure that your knees are bent at approximately a 90-degree angle when your feet are flat on the floor.
  3. Adjust the backrest forwards and backwards as well as up and down until it fits the hollow in your lower back.
  4. Sit upright with your arms hanging by your sides. Bend your elbows at about a right angle and adjust the armrest height until they barely touch the undersides of the elbows. Remove the armrest from the chair if the right level cannot be achieved.

Lastly, don’t forget to take a quick stretch break or change position every 30 to 45 minutes. Your back, neck and shoulders will thank you for it!





Some women carry the whole world in their handbag, but a heavy bag or purse can cause pain and injury to your back, neck and shoulders. Overstuffed bags also cause poor posture by encouraging the carrier to lean to one side.

The good news is pain and injury can be easily avoided by following a few simple tips.

Choosing a handbag

  1. Choose a handbag that is proportionate to your body size and no larger than what is needed. Your handbag should not weigh more than 10 per cent of your body weight.
  2. Choose a handbag that has several individual pockets, instead of one large compartment. This will help to distribute the weight of the contents more evenly and keep them from shifting.

Packing a handbag

  1. Change the size and weight of your wallet once in a while. You may also consider one wallet for your work and a different one for when you go out, as you may need different objects for both.
  2. Ensure the weight is evenly distributed in the purse by using all the pockets.

Carrying a handbag

  1. Use both hands to check the weight of the handbag.
  2. Instead of always carrying your handbag on the same shoulder, switch sides often so each shoulder gets a rest.
  3. Square your shoulders — many women have a habit of lifting the shoulder on which the purse is carried to keep the straps from slipping.

More tips

  1. Try to maintain good posture. When standing, your head, shoulders, hips and ankles should line-up, one comfortably above the other.
  2. If you can walk to lunch or a meeting, lock your purse in your desk or locker and carry only your cash and/or credit cards in a pocket.

By following these simple strategies, it’s easy to lighten your load.

Courtesy of the Ontario Chiropractic Association

4 Exercises to Relieve Your New-Mom Backache

While carrying your bundle of joy for nine months, your abdominal muscles have stretched to make room for delivery. This is a common cause of back pain in new moms because your back muscles now have to work overtime to support your spine and keep you upright.

Here are 4 core exercises you can do with your little one to help decrease the ache.

Pelvic Bridges

  • Lie on your back, bend your knees and put your feet flat on the ground.
  • Place your baby on your pelvis with their back against your thighs.
  • While holding your baby in place, slowly push your hips up towards the ceiling.
  • Hold this position for 3 to 5 seconds.
  • Keep your abdominals tight to avoid sagging your lower back. Inhale as you slowly lower your body back to the starting position.
  • Repeat 8 to 12 times.


  • Lay your baby on the ground, face up, while kneeling in front of them.
  • Place your forearms on either side of your baby and lift your body off the ground.
  • Keep your back in neutral spine position and engage your core by contracting your abdominal muscles. Avoid letting your hips fall or stick up in the air.
  • Hold for 10 seconds, working your way up to 30 seconds.
  • Repeat 3 to 5 times.


  • Laying on your back, bend your knees at a 90 degree angle with your feet in the air.
  • Stabilize your baby so they are resting on your shins and hold onto their hands.
  • Engage your core and hold this position for 10 seconds, working your way up to 30 seconds.
  • Repeat 8 to 12 times.

Arm & Leg Extensions

  • Get down on all fours with your baby lying on their back and parallel to your chest.
  • Engage your core and slowly lift and extend your left arm and right leg at the same time while maintaining a neutral spine position.
  • Hold this position for 3 seconds, then lower your limbs and give your baby’s belly a tickle as you return to starting position.
  • Repeat on the opposite side, lifting right arm and left leg.
  • Repeat 8 to 12 times.

Before getting back to business, consult your postnatal practitioner and get cleared to return to exercise. You’ll also want to make sure that your newborn can hold their head up on their own if you’re going to include them in these exercises. If your back pain prevents you from performing these exercises or persists after trying them, visit our office to develop a treatment plan for your recovery.

Courtesy of Ontario Chiropractic Association



Understanding Whiplash

People injured in a motor vehicle accident sometimes experience a strain of their neck muscles and the surrounding soft tissue, commonly referred to as whiplash. Anyone who has had such an injury knows neck muscles can be very tender, and neck movement can be quite limited.

The injury occurs most often when a vehicle is hit from the rear or the side, causing a sharp movement of the head and neck. Research shows that successful whiplash treatment requires patient cooperation and active efforts to resume daily activity.

Whiplash symptoms

Whiplash symptoms include headache, dizziness, loss of mobility in the neck and shoulders, upper back pain, neck pain and even chest pain.

Get Help

Do not ignore whiplash type injuries. Get yourself examined if you experience any of these symptoms. Health care professionals are alert for the signs of more serious neck trauma.

Good News

The good news is that most whiplash injuries are not serious and will heal fully. Many people experience little disruption in their activities and are able to get on with their daily lives.

Did You Know?

Whiplash can occur from many causes, not just car accidents. For example, it can happen from falling downstairs or having something fall on your head. It can also happen when tackled or bodychecked while taking part in contact sports.

Whiplash can also occur at relatively low impact. For example, a hit in a car accident at less than 10km/hour can cause whiplash. Pain, stiffness and other symptoms of Grade 1 (tender muscles) or Grade 2 (limited neck movement) whiplash typically start within the first two days after an accident.

Well Adjusted?

Properly adjusting the height of your car headrest will help prevent whiplash injury in an accident. In an ideal adjustment, the top of your head should be in line with the top of the headrest and there should be no more than 2 to 5 cm between the back of your head and the headrest.


Courtesy of Ontario Chiropractic Association


Snow Shoveling

Winter weather can pack a punch and, with the season’s heavy snowfalls, injuries often result. Improper snow shovelling is often to blame.

But shoveling out after a storm doesn’t have to leave you stiff and sore. With a little know-how, you can clear your driveway without the all-too-common back, neck and shoulder pain cramping your style. Here’s how:

Before You Start

  • Drink plenty of water. Dehydration is just as big an issue in the winter months as it is in the summer.
  • Dress in several layers so you can remove a layer as you get warm.
  • Wear proper footwear. Shoes and boots with solid treads on the soles can help to minimize the risk of slips and falls.
  • Pick the right shovel. Use a lightweight, non-stick, push-style shovel. A smaller blade will require you to lift less snow, putting less strain on your body. An ergonomically correct model (curved handle) will help prevent injury and fatigue. Also, if you spray the blade with a silicone-based lubricant, the snow will slide off more easily.
  • Before beginning any snow removal, warm up for five to 10 minutes to get your joints moving and increase blood circulation. A brisk walk will do it.

All Set to Go


Push the snow to one side and avoid throwing it. If you must throw it, avoid twisting and turning — position yourself to throw straight at the snow pile.


Use your knees, leg and arm muscles to do the pushing and lifting while keeping your back straight.


Be careful on icy walkways and slippery surfaces. Intermittent thaws and subsequent freezing can lead to ice building up underfoot, resulting in nasty slips and falls. Throw down some salt or sand to ensure you have a good footing.
Once you’ve mastered safe snow shoveling techniques, you’ll be free to have fun and stay fit all winter.


Courtesy of Ontario Chiropractic Association

4 Ways Your Feet May Be Hurting Your Back

istock_68786589_webOur body is a complex and fascinating structure of connected and largely interdependent parts. In a past blog, we discussed how your feet can contribute to back pain and other musculoskeletal (MSK) conditions. The altered gait and biomechanics can create additional stress on joints, muscles, bones, and the nervous system, putting you at risk of injury.

Here are some examples of biomechanical foot dysfunctions, and how they can lead to back pain

1. Injuries

A series of studies suggest that back pain may result, in part, from repetitive abnormal function of the feet, causing you to alter your posture to compensate for the foot pain—ultimately creating an environment primed for low back pain. The studies also suggest that someone with a previous history of injuries is more likely to reinjure themselves. This is due in part to repeating the same dysfunctional movements over time, consequently altering one’s gait—often without being addressed.

2. Range of Motion

Motions of the hip, knee, ankle and foot joints flex in the opposite direction from the joint directly above or below it. Should one of these hinges be restricted or limited, the loss of motion in one joint negatively impact the others (higher up the leg or in the spine, for example) and this may result in pain or dysfunction.

3. Leg Length Discrepancies

A difference in leg length that is greater than 5 millimeters can contribute to low back pain. If the leg length difference is greater than 9 mm there is a significantly greater likelihood of having an episode of low back pain. Leg length discrepancies can be structural or functional. Depending on the discrepancy, measures can be taken to help address these and alleviate symptoms or dysfunctions.

4. Body Weight Imbalances

There can be subtle structural differences in your body. These can be related to natural asymmetry or an injury, and either could potentially have a dramatic impact on the rest of your body. The parts of your body are all connected in a kinetic chain, and if there is a significant imbalance in your weight, the imbalanced force can end up making its way to your lower back (or another part of your body) causing MSK-related issues down the line. Any host of issues stemming from the foot has the potential to work all the way up to the hips, which is just a short chain link away from your low back, potentially causing you back pain.

Talk to Dr. Campbell and Dr. McKeagan about any of these concerns or how you can prevent problems from developing.