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.


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



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!


Arthritis affects about one in five Canadians or more than six million people. Many people living with this condition say they need help to complete daily tasks because arthritis limits their abilities. With symptoms like stiffness and often painful inflammation, arthritis limits your mobility and how well you can move your joints. Chiropractic care helps alleviate arthritis symptoms, so you can move through your day with less pain.

Although symptoms are more likely to show with age, more than half of the Canadians living with arthritis are less than 65 years-old. And 20 per cent of Canadians older than 15 years old suffer from arthritis, making it one of our most prevalent chronic health conditions.

Since there are more than 100 different types of arthritis, the search for a cure is ongoing. If you don’t treat it, arthritis may permanently damage the joint(s) it affects. Specific types of arthritis can affect your heart, eyes, lungs, kidneys and even your skin. That’s why treatment, such as chiropractic care therapies, which help alleviate arthritis symptoms, play a vital role in managing this condition.

Treating Arthritis

There are countless over-the-counter products that provide relief from arthritis symptoms but the results are temporary. More permanent and effective forms of treatment include surgery, as well as therapeutic exercise and manual therapies, such as those a chiropractor provides. Since surgery can be quite invasive and comes with a lengthy recovery time, many people prefer exercise and manual therapies.

Exercise Therapy

A key way to improve your range of motion and reduce pain, as well as arthritis-related symptoms, is to use exercise to strengthen the muscles around your affected joint. For people with arthritis, it’s important to ensure you’re doing the right exercises. You can consult a health care professional, such as a chiropractor, to help you develop a plan that will work towards improving your mobility and limiting the risk of aggravating your pain.

Manual Therapy

Manual, ‘hands-on’ therapy and soft tissue therapy can help to increase your range of motion, reduce inflammation in your joints, and help you manage your pain. One of the most common treatments a chiropractor uses is manual manipulation of your spine. This evidence-based therapy improves your joints’ motion, and your ability to move through your day pain-free.

To get the help you need, visit and consult with a variety of health care professionals, including a chiropractor. While there is no known treatment with permanent results, your chiropractor can work with you to create a self-care plan that blends therapeutic exercises into your daily routine and helps alleviate your arthritis symptoms.

If you’re experiencing common signs of arthritis, such as joint pain, swelling, joint cracking/popping, decreased range of motion and redness – talk to your medical doctor about chiropractic care for arthritis.

In Ontario, you can visit a chiropractor without a referral from a doctor, nurse practitioner or other health care professional.

Compliments of the Ontario Chiropractic Association



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!