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Take Control and Own Your Spine

    What Does It Mean to Own Your Spine? Back pain affects 80% of people at some point in their lives. This widespread issue not only impacts individuals but also places a significant burden on our economy and healthcare system. Debunking Myths About the Spine Many people believe their spines are inherently weak, thinking that because we evolved from quadrupeds, our spines weren’t designed to support an upright posture. Some doctors… Read More »Take Control and Own Your Spine

    the WalkBack Program : Walk Away Your Lower Back Pain

      Millions of individuals worldwide suffer from lower back discomfort, which is a widespread problem. It can have a crippling effect on your everyday activities and general well-being. Walking is one of the most practical and efficient ways to lessen the likelihood that lower back pain may repeat, even though there are several therapeutic options. The WalkBack program, a recent Australian study, has demonstrated encouraging outcomes when utilizing walking as a… Read More »the WalkBack Program : Walk Away Your Lower Back Pain

      Pain Management: More Than Just Tissue Damage

        When you are injured, the degree of pain you experience is not always proportional to the extent of the physical damage. Pain is a complex and multifaceted experience that involves far more variables than just tissue damage. Effective pain management requires understanding that the body—and more specifically, the brain—interprets the situation to determine how dangerous it perceives the injury to be. This assessment includes not only the physical state of… Read More »Pain Management: More Than Just Tissue Damage

        Healthy Spine: What does it mean

          Defining Health To understand what a healthy spine is, we must first define health itself. Health is a multifaceted concept that goes beyond the mere absence of disease or symptoms. According to the World Health Organization, health encompasses a state of complete physical, mental, and social well-being. This means that even if someone has symptoms or conditions, they can still be considered healthy if they maintain functionality and well-being in… Read More »Healthy Spine: What does it mean

          Can Running Actually “Heal” Your Spine? The Truth About Running and Disc Degeneration

            woman running in winnipeg forest

            If you have been told you have degenerative disc disease in your lower back, your first instinct was likely to stop running. For years, the common wisdom, even among some healthcare providers, was that running is “high impact” and therefore “bad” for your back. The image of your vertebrae “hammering” away at your spinal discs is a powerful one, and it’s led thousands of people to give up the sport… Read More »Can Running Actually “Heal” Your Spine? The Truth About Running and Disc Degeneration

            Doorway Stretch: Improve Shoulder Mobility and Reduce Chest Tightness

              We often hear that “bad posture” is the cause of our aches, but the reality is more about a lack of movement variability. My philosophy is that our body is incredibly adaptable; it becomes efficient at the positions you inhabit most often. If you spend your day at a computer or performing repetitive lifting, your body isn’t “failing”—it is simply adapting to a stationary demand. The discomfort you feel in… Read More »Doorway Stretch: Improve Shoulder Mobility and Reduce Chest Tightness

              How to Get Off the Toilet With Back Pain (Without Making It Worse)

                Lower back pain when getting off the toilet is one of the most common movement complaints we see. If standing up from sitting triggers sharp pain or stiffness, the issue is usually mechanical — not that something is “out of place.” The way you move during the sit-to-stand transition determines how much stress goes through your lumbar spine. Understanding that mechanism makes it easier to correct. Why Back Pain Happens… Read More »How to Get Off the Toilet With Back Pain (Without Making It Worse)

                Cervical Radiculopathy Treatment Guide

                  Cervical Radiculopathy Treatment in Winnipeg: Your Complete Recovery Guide Expert Chiropractic Care for Pinched Nerves & Neck Pain Radiating Down the Arm If you’re dealing with neck pain that shoots down your arm, numbness in your fingers, or weakness in your hand, you might have cervical radiculopathy—a pinched nerve in the neck. At our Winnipeg chiropractic clinic, Dr. Christopher Notley provides treatment based on current research that helps most patients… Read More »Cervical Radiculopathy Treatment Guide

                  What to Do After a Car Accident in Winnipeg: MPI, Injuries, and Chiropractic Care

                    Injured in a Car Accident? Get Assessed Early and Protect Your Recovery A car accident can leave you feeling shaken—but pain often doesn’t show up right away. Neck stiffness, headaches, back pain, or reduced mobility commonly appear hours or even days later once adrenaline wears off. This delayed pain is normal, but ignoring it can lead to long-term problems. If you’ve been injured in a car accident in Winnipeg, early… Read More »What to Do After a Car Accident in Winnipeg: MPI, Injuries, and Chiropractic Care

                    Protect the Spine: The Kettlebell Carry

                      If you have read this blog before, I have expressed my personal interest in using the Kettlebell as an exercise tool and for back conditioning.  Sadly, finding research on this piece of equipment is few and far between. I got lucky recently when I found a research paper by Dr Stuart McGill (One of the leading researchers in spinal biomechanics) .  The paper is titled, “Kettlebell swing, snatch and bottoms-up carry: Back and… Read More »Protect the Spine: The Kettlebell Carry

                      What is Corrective Exercise?

                        RKC Plank

                        Corrective exercise is a buzz word right now in the musculoskeletal health care circles (chiropractors, athletic therapists, physiotherapists etc.).  What are corrective exercises? This is a difficult question to answer since there seems to be different definitions. How I define a corrective exercise. To provide a corrective exercise an examination/assessment needs to be performed where the practitioner looks for weaknesses, inflexibility, instability, hypermobility. hypomobility, imbalances, asymmetries and poor movement habits.… Read More »What is Corrective Exercise?

                        Exercise of the Week: Cat-Cow

                          To prepare your spine for your work day or if you are suffering with acute lower back pain one of the exercises that I recommend is the cat-cow exercise. This is not an exercise that is intended to be a stretch or to seek greater range of motion. It is more of a mobility exercise. The cat cow exercise has been found, in as little as 5 to 8 cycles,… Read More »Exercise of the Week: Cat-Cow

                          Prone Thoracic Extension

                            The prone thoracic extension has become one of my most used corrective exercises. It seems to have multiple applications depending on the region that is a problem. Likely you will be the prone thoracic extension if you experience the following: There are actually three phases of this exercise but I am going to show you the third phase.  The other two phases build up to this exercise.  I find this… Read More »Prone Thoracic Extension