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UNDERSTANDING YOUR HEADACHES

 No one headache is the same as the next some can be more debilitating than others. Knowing and understanding the different types of headaches can help tremendously in alleviating the pain. Headaches are one of the most common complaints chiropractors see in their office every day. Headache triggers can vary but the more common are from stress, environmental factors, food, dehydration, mechanical and soft tissue dysfunctions.

Tension Headaches

Tension headaches can be caused by stress, anxiety, eyestrain, injuries, repetitive activities and poor posture…These lead to physical stresses in your neck and shoulders and can cause pain and tension that travels from the base of your skull to the front of your head.  Constantly looking down at your cell phone (text neck), or computer, driving for hours without rest, playing video games, clenching your jaw and sleeping positions can contribute to tension headaches. These activities overstretch, weaken and fatigue the muscles on the back of your neck, increasing your susceptibility to tension headaches.

Migraine Headaches

Migraine headaches are a bit of an inigma. They can be caused by genetic factors, stress, hormonal changes, allergies, sleep, physical and sensory factors, changes in the environment and certain medications. Migraines are described as intense throbbing or pulsing sensation on one or both sides of the head frequently accompanied by sensitivity to light and sound, nausea and vomiting. Migraines can be preceded by an “aura” that can present as a flash of light, blind spots or sometimes tingling.

Cervicogenic Headaches

Cervicogenic headaches stems from the proper function of structures and soft tissue of the cervical spine. Pain can be triggered or worsened by neck movement and is usually on one side of the head. The pain can start at the base of the skull and spread to the front of the head much like tension headaches.

Cluster Headaches

Cluster headaches are similar to migraines with severe, stabbing, penetrating, burning or explosive recurring pain that is often located on one side of the head. Cluster headaches have a rapid onset and can frequently present in patterns or “clusters” over a certain period of time. Often described as starting around or “behind” the eye and can cause redness or watering of the eye, stuffy or runny nose, droopy eyelid, facial swelling or flushing and sensitivity to light and noise. It has been suggested that cluster headaches may be caused by problems in regulating temperature, blood pressure, hormones or sleep. Other causes or triggers proposed include alcohol, tobacco and drugs (e.g. nitroglycerin).

A Chiropractor is educated and trained to diagnose and recommend ways to help you manage your headaches. Evidence has demonstrated that chiropractic care; including spinal adjustments improve spinal function and alleviate the stress on your system. Depending on your findings, the chiropractor may recommend patient education and reassurance, adjustments and mobilization, soft tissue therapy, massage, modalities including cold laser therapy, acupuncture, electrical stimulation, rehabilitation, exercises, nutritional advice, ergonomic and lifestyle changes.

To find out if chiropractic can help your headaches and migraines, please call Campbell Chiropractic of Kanata or a chiropractor near you.

Pack it Light, Wear it Right: Backpack Safety101

Carrying a heavy load that is unevenly or improperly distributed can result in poor posture and even distort your spinal column. This impact can throw your spine out of alignment, causing muscle strain, headaches, back, neck, arm pain, and even nerve damage.

Prevention is key – Teach your child how to properly use their backpacks and help them avoid an injury.

Choose the right backpack

Go for lightweight vinyl or canvas material. Pick a pack that has two wide, adjustable, padded shoulder straps along with a padded back. The pack should also have a hip or waist strap with plenty of pockets.

Pack it properly

Make sure your child’s pack contains only what they need for that day and that the weight is evenly distributed. The total weight of the filled pack should not be more than 10 to 15 per cent of your child’s body weight.

Put it on safely

Put the pack on a flat surface, at waist height. Have your child slip on the pack one shoulder at a time and then adjust the straps to fit comfortably.

Wear it right

Make sure your child uses both shoulder straps and ensure the pack is adjusted to fit snugly to their body, without dangling to the side. You should be able to slide your hand between the backpack and your child’s back.

Check out our Pack It Light, Wear it Right Kids Activity Sheets in the office that you and your child can enjoy together,

More than 50 per cent of young people experience at least one episode of low back pain by their teenage years. Research indicates one cause is improper use of backpacks. So, pack it light and wear it right. If your child is experiencing back pain, consult a chiropractor or other health care professional. They will help assess your child’s specific needs and identify a care plan that’s right for them.

Four Fitness Motivators

Do you want to be more active, but have trouble getting motivated? Starting a new habit and sticking to it is difficult for many people. So many things get in the way and your favourite comfy chair or TV program can look very enticing after a long, busy day. But did you know that fitting in just 15 minutes of focused activity each day can start you on the way to an energized lifestyle? Who knows where it will take you.


Here are four fitness motivators to help you get started:

1. Have a distraction

Research studies show that people who have a distraction are more likely to stick with a fitness activity than people who don’t. Brisk walking outdoors provides its own distractions. The scenery and street activity will keep your senses occupied, while your feet keep you moving. If you are fitting in your 15 minutes indoors, listen to the radio, play music you enjoy or workout while watching your favourite TV program.

2. Have a buddy

Research studies also tell us that people who get active with a buddy find it easier to stay active. Invite your partner, a friend, neighbour, relative, one of your children or bring along the family dog to join you for a 15-minute walk or workout. Make it a time to talk, laugh and connect.

3. Pick a specific time of day

Decide on the best time of day to set aside your 15 minutes so it becomes something to look forward to. Then you can schedule other activities around it. Keep to your scheduled time as much as possible.

4. Try not to miss a day

Think of fitting in 15 minutes as a regular daily activity – like taking a shower in the morning. It can be easy to find reasons not to fit in 15. There are always so many other things to do. But the more you fit it in, the easier it gets until you hardly have to think about it. If you miss a day or two, don’t give up! Just fit it in again as soon as you can.


Canada’s chiropractors are committed to helping Canadians be more physically active. A chiropractor can evaluate your strength and flexibility, and screen for anything that may limit your physical activities. Ask your chiropractor for an evaluation. 

Your Whole World Is On Your Shoulders (with a new baby)

Your Whole World Is On Your Shoulders (with a new baby)

A study in the Journal of Orthopaedics reported that 50-90 per cent of pregnant women will likely experience lower back pain. This pain may persist after giving birth if you don’t take action.

Here are some ways to reduce the risk of back and neck pain:

  • Lighten your load
    Choose a diaper bag that distributes weight evenly across your body to limit the stress of isolated muscles.
  • Stretch your body
    While your baby is old enough for tummy time, join them on the floor and do some exercises to stretch your neck and back.
  • Feed comfortably
    When nursing, avoid hunching and keep your baby close to you. Also choose a comfortable, upright chair with a pillow.
  • Keep your baby close
    Don’t stretch your arms out – bring your baby close to your chest before lifting. Consider wearing your baby on your front so you can alleviate the strain on your back.
  • Keep tub trouble at bay
    Avoid reaching or twisting when bending over a tub. When kneeling, use a non-slip mat to protect your knees.

Exercises/stretches to help alleviate your back pain at home:

  • Shoulder opener
    Breathing deeply and calmly, relax your stomach muscles
    Let your head hang loosely forward and gently roll from side to side
    Bring your hands up to your neck and gently massage the back of your head and neck
    Drop your arms to your sides, relax your shoulders & slowly roll them backward and forward for 15 seconds
  • Crossover
    Standing with feet shoulder width apart, raise your hands
    Bring your right elbow across your body while lifting your left knee
    Touch elbow to knee, remaining upright and repeat alternating sides for 15 seconds

There is no time for back pain in parenthood. Consult a chiropractor so that you can stay on your toes and a step ahead of your toddler. 

Compliments of the Ontario Chiropractic Association

The Power of Exercise to Help Manage Osteoporosis

The Power of Exercise to Help Manage Osteoporosis

Aging, obesity and chronic health conditions, among other things, can lead to limited mobility and strength. And these issues can in turn contribute to spine, muscle and joint problems. As we age, our bones decline in density, starting at age 30. And if bone mass gets dangerously low, it’s called osteoporosis. Physical exercise, particularly if it’s weight-bearing, can help you better manage osteoporosis, including its side effects.

“The higher you get your bone mass up before 30, the lower the risk of getting osteoporosis later,” says Dr. Kenneth Stelsoe, a chiropractor and owner of Enhanced Wellness Studio in Waterloo, Ontario.

According Report on Ageing and Health 2015, a spine, muscle and joint report prepared for the World Health Organization (WHO), osteoporosis, osteoarthritis and sarcopenia (muscle loss) affect millions. And in Canada, osteoporosis affects two million Canadians but many people only get diagnosed after they break a bone.

A Mix of Issues

For most people, spine, muscle and joint prob­lems start with mild symptoms, such as joint pain, stiffness and swelling. Discomfort can prompt you to limit activity, leading to weaker muscles. You lose more range of motion and things start to increasingly hurt.

“You begin using muscles and joints wrong, which makes it worse,” says Dr. Stelsoe. At this point, people may stop exercising and begin limiting their everyday activities too.

“An inactive lifestyle can contribute to many chronic conditions, including osteoporosis, among others,” says Dr. Amy Brown, a chiropractor at Coronation Chiropractic & Massage Therapy in Cambridge, Ontario. Inactivity can also lead balance issues, which puts you at risk of falling. Plus, people who have multiple conditions must often juggle a wide range of medications and all their potential side effects.

These conditions can lead to very serious outcomes, such as falls that shorten your lifespan. However, it doesn’t have to be this way.

Gamechanger: the Right Exercise to Manage Osteoporosis and Osteoarthritis

Being physically active can turn things around for those with conditions such as osteoporosis and osteoarthritis. That’s the power of exercise.

Exercise impacts health, but it must be the right exercise. Controlled movements that build strength and range of motion are ideal. A combination of activities, such as swimming, cardio gym machines and low-impact aerobics, can be effective. However, weight-bearing exercise works best to help you manage osteoporosis.

For those whose range of motion is limited, yoga and Pilates can be helpful, along with further support from chiropractic care, massage therapy and physiotherapy.

The right activity for the right person can make a big difference. Dr. John Antoniou, an orthopaedic surgeon and former president of the Canadian Orthopaedic Association, says: “You won’t reverse the damage that’s occurred, but it’ll maintain the function that’s still there.”

Exercise can help you manage osteoporosis to slow the rate of bone loss that comes with this age-related bone disease. It can also reverse some age-related muscle mass loss. With less pain, stronger muscles and better balance, you’ll find you can do much more.

How Can a Chiropractor and Your Care Team Help?

A chiropractor can prescribe a therapeutic exercise program to help increase your strength and range of motion in affected areas. This program can include stretching, strengthening, postural awareness, balance training and neuromuscular exercise.

However, exercise as therapy to help manage osteoporosis can be challenging because your instinct is to stop moving once you have mild pain. An integrated approach between a medical doctor who is supporting patients with chronic health conditions and a chiropractor assisting in managing the muscle, spine and joint components can help you become more active.

“The mentality is sometimes it hurts, so I won’t do it,” says Dr. Ed Ziesmann, vice-president of education programs and services for the Arthritis Society. You need to push through discomfort but stop when you feel true pain.

Guidance from health care profession­als on “hurt versus harm” can make sure exercise is healing, not hurting.

Meanwhile, for the many people who don’t enjoy traditional exercise, such as going to the gym, Ziesmann ad­vises focusing on doing everyday life activities. These activities can include walking, gardening and playing golf.

Currently only one in five Canadian seniors get the recommended 150 minutes of activity per week. With help from a health care professional, like a chiropractor and your integrated care team, you can break this pattern to better manage age-related conditions like osteoporosis.

To find a chiropractor near you, use the chiropractor locator on our website. In Ontario, you can visit a chiropractor without a referral from a doctor, nurse practitioner or other health care professional. If you already have a chiropractor and/or another health care professional, join our Partnership4BetterHealth online patient advisory community. Then, you can share your ideas on how to enhance chiropractic services and make a positive impact on our health care system. It’s confidential, free, and always your choice to participate.

We Are Open For Business

The new “Stay at Home” order announced on Thursday, April 8, 2021 does not affect our office. Campbell Chiropractic of Kanata is open for business as usual and will be following strict Covid-19 guidelines to keep all patients and staff safe and healthy.

Our commitment to operating a safe and healthy environment remains our primary focus, as we continue to operate with heightened best practices to minimize infection risks at our clinic.

A reminder to all patients that appointments must be reserved in advanced. Walk in appointments are not accepted at this time.

Thank you for helping us, help keep our community safe.

Get Set to Garden and Protect Yourself From Injury

Plant and rake without the ache. Gardening is a great way for you to stay active and have fun in the sun. Unfortunately, many Ontarians sustain gardening injuries that can be easily prevented with a little know-how. To tend your garden and protect yourself from injury, follow these tips to loosen-up and lighten the load on your back.

Loosen-up before you start to garden and protect yourself from injury

1. Warm up

Before you begin any physical activity, warming up is your first step to prevent an injury. Take a walk, even on the spot. Ten to 15 minutes should do it. Don’t forget to lift your knees and gently swing your arms.

2. Stretch before you start

To plant and rake without the ache, do each of these stretches for your upper and lower body five times. Don’t bounce, jerk or strain. Stretches should be gentle and should not cause pain.

Upper Body Stretches

For Your Sides

  1. Extend your right arm over your head.
  2. Bend to the left from the waist.
  3. Hold for 15 seconds and repeat on the other side.

For Your Arms and Shoulders

  1. Hug yourself snugly.
  2. Slowly rotate at the waist as far as is comfortable to the left, then to the right.

For Your Back

  1. In a seated position, bend forward from the hips, keeping your head down.
  2. Reach for the ground.

Lower Body Stretches

For Your Thighs

  1. Face a wall or tree and support yourself against it with one arm.
  2. Bend your right knee and grasp your ankle or pant leg with your left hand.
  3. Hold for 15 seconds and repeat on the other side.

For Your Hamstrings

  1. Stand.
  2. Reach your hands to the sky.
  3. Then bend at the waist and reach toward your toes.
  4. Hold for 15 seconds.

Use the right moves to lighten the load on your back

To tend your garden and protect yourself from injury:

  • Kneel, don’t bend, to plant
  • Change your body position often
  • Take frequent breaks
  • Alternate between light and heavy chores
  • Drink lots of water

If you suffer an injury, visit a chiropractor so you can get back to doing the things you love to do like gardening.

Stay Standing This Winter!

Falling on ice can leave you red-faced with embarrassment, or far more seriously, hurt badly from taking a knee to the ice or falling awkwardly on icy snow. Slippery sidewalks, driveways and icy parking lots can be risk factors for falls in winter. Avoid a bad fall with these top tips!

Walk like a penguin

  • The penguin waddle helps you keep a centre of gravity over the front leg as you step, instead of split between the legs. Short strides also help keep your centre of gravity, which help avoid falls. When walking, extend your arms out from your sides to increase your centre of gravity. Don’t keep your hands in your pockets!  Walk slowly, with short strides and try to land your steps with a flat foot.

Keep walkways clear

  • Shovel snow and scrape ice as soon as possible. Liberally sprinkle ice melt product or sand onto walkways to provide foot traction and to make sure surfaces don’t turn to ice. This not only protects you and your family, but also postal carriers and others when they’re walking around your property. Where possible install or use handrails for extra support.

Take all precautions

  • Be extra cautious walking after a storm. Tap your foot on potentially icy areas to see if it is slippery. Hold a railing while walking on icy steps. Stay steady by wearing proper winter footwear. Lightweight boots with a thick, non-slip tread sole will provide good traction on ice. If a sidewalk is icy down the middle, walk on the snow beside it to avoid slips.

Lighten your load

  • Carry fewer bags on snowy days, since excess baggage can throw off your balance and make it tougher to regain your balance once you lose it. Keep your hands free by putting away your phone while walking – you may need to catch yourself!

Boost balance with exercise

  • You can’t control the weather, but you can improve your balance through regular exercise. Exercise is an ideal way to help you stay safely on your feet because it helps improve balance, flexibility and strength. Talk to a chiropractor about ways to improve your balance and strength in order to prevent falls.

Visit your chiropractor

Don’t let a fall get you down. If you do take a tumble, visit your chiropractor. They’ll get you back to doing the things you love to do and will work with the rest of your care team to help prevent future falls.

To find a chiropractor near you, use the chiropractor locator on our website. In Ontario, you can visit a chiropractor without a referral from a doctor, nurse practitioner or other health care professional. If you already have a chiropractor and/or another health care professional, join our Partnership4BetterHealth online patient advisory community. Then, you can share your ideas on how to enhance chiropractic services and make a positive impact on our health care system. It’s confidential, free, and always your choice to participate.

WE ARE OPEN FOR CHIROPRACTIC & MASSAGE!

Dear Patients:

Campbell Chiropractic of Kanata and Bakker Massage Therapy are not affected by the Covid-19 province wide shutdown.

It is business as usual for chiropractic and massage with the exception of our Chiropractic holiday hours below:

Wed. Dec 23                  7:15 am – 6:15 pm

Thurs. Dec 24                Closed

Fri. Dec 25                     Closed

Sat. Dec 26                    Closed

Mon. Dec 28                 7:15 – 12:45 pm

Tues. Dec 29                 12:15 pm – 6:15 pm

Wed. Dec 30                 7:15 am – 11:15 am

Thurs. Dec 31               Closed

Mon. Jan 4                   Regular Office hours resume

On behalf of all of us from Campbell Chiropractic and Bakker Massage Therapy, we wish you and your family a happy, healthy holiday season!

Chrysalis House Women’s Shelter Donation

LAST DATE TO DONATE TO CHRYSALIS HOUSE – FRIDAY, DEC 18 BEFORE 10AM.

A VERY SPECIAL THANK YOU TO ALL OUR PATIENTS WHO HAVE ALREADY DONATED!

We are now accepting monetary gift donations or unwrapped gift donations to the Chrysalis House Women’s Shelter. Chrysalis House is an emergency shelter for women & children who are in violent & abusive situations and need a safe place to stay. With your help, we would like to fill as many stockings as possible before Santa arrives. We are collecting stocking stuffer’s for all ages, both boys, girls & even moms until Friday, Dec. 18 before 10 a.m.

Stocking Stuffer Ideas (No used clothing or used toys please)

Age Groups 0 – 1: Soft toys, baby towels, blankets, wet wipes, powder, and other baby essentials for Mom

2 – 4: Foam puzzles, hard books, soft toys

5 – 9: Crayons (dollar store), coloring books, stickers, treats, small toys

10 – 16: Journals, address books, treats, elastics & hair stuff (girls)Women: Bath stuff, journals, pens, beauty products, face cloths.

Please no toys, books or water guns that may depict violence.

Thank You for Helping Us, Help Others!