Author: Dave MacAskill

September brings the start of a new season, cooler mornings, changing leaves, and a return to familiar routines. As summer winds down and families get back into the rhythm of school, work, and busier schedules, it’s a great time to reset healthy habits and make your wellness a priority. In this month’s newsletter, we’ll cover some practical tips to help you and your family transition comfortably into fall—from proper backpack use and healthy desk posture for both children and adults, to safe leaf raking techniques that can help prevent back aches and joint pain. We’ll also take a closer look at Biofreeze® and how it can be useful for managing everyday aches and muscle discomfort, as well as why maintenance chiropractic care can be an important part of keeping your body moving well. We’ll also share a temporary change to our clinic hours while Dr. Dave takes some well-deserved time away on vacation. Whether you’re getting the kids settled into a new school year or simply adjusting to your own fall routine, we hope this month’s tips help you stay comfortable, active, and feeling your best throughout the season.

As kids head back to school, their backpacks will be with them almost every day, so making sure they fit properly can help reduce unnecessary strain on their growing bodies. Start by choosing a backpack that is appropriately sized for your child and doesn’t hang far below their waist. Encourage them to use both shoulder straps rather than carrying it over one shoulder, as this helps distribute the weight more evenly. Look for wide, padded, adjustable straps that are comfortable and allow the backpack to sit in the right position.

It’s also important to keep the backpack as light as possible by packing only what your child needs for the day. An unnecessarily heavy backpack can place extra stress on the back, shoulders, and neck. Finally, take a moment to adjust the backpack properly so that it sits snugly against the child’s back rather than hanging loosely or pulling them backward. A few simple adjustments can make a big difference in keeping your child comfortable as they start the new school year.

With school and work routines getting back into full swing, it’s a good time to take a look at how we’re sitting throughout the day. Children can spend several hours at desks in the classroom, while adults may spend even longer sitting at a computer. Regardless of age, spending too much time in a poor position can contribute to neck and shoulder tension, headaches, back discomfort, and stiffness. A few simple ergonomic adjustments can help make desk time more comfortable and reduce unnecessary strain on the body.

Start by sitting back in the chair with the lower back supported, keeping both feet flat on the floor and your knees around a 90-degree angle. Screens should be positioned around eye level to avoid constantly looking down, while keyboards and mice should be close enough that the elbows can remain comfortably at your sides. Try to avoid slouching, leaning forward toward the screen, or holding the neck in one position for long periods. Most importantly, remember that the best posture is one that changes. Encourage children and adults alike to get up, stretch, walk around, or simply change positions every 30–60 minutes. Good ergonomics aren’t just about sitting perfectly—they’re about creating a comfortable workspace and giving your body regular opportunities to move. These habits are important at every age and can help support healthy posture, movement, and spinal health throughout the school and work day

As the leaves begin to change and fall, many of us will be heading outdoors to rake, garden, clean up the yard, and prepare for the colder months ahead. While these activities may seem like light work, repetitive bending, twisting, and lifting can put stress on your back, shoulders, and joints. Taking a few minutes to prepare your body before getting started can help reduce the risk of aches, strains, and soreness. Before raking or tackling other outdoor projects, warm up with some light movement, keep the rake close to your body, and try to stand tall rather than hunching forward. Switch sides regularly, take breaks, and stay hydrated throughout the day.

It’s just as important to pay attention to what not to do. Avoid repeatedly twisting or overreaching while raking, and don’t spend long periods bent forward from your waist. When lifting bags of leaves or other yard waste, use proper lifting technique and keep the load close to your body. You also don’t have to finish everything in one go—pace yourself and break larger jobs into smaller tasks. Most importantly, listen to your body and don’t ignore persistent or worsening pain. A little extra time and preparation can help you enjoy your fall activities while keeping your back and joints feeling their best.

Even with good preparation and proper technique, fall yard work can sometimes leave you feeling a little sore or achy. If you’ve spent the afternoon raking leaves, gardening, or tackling other outdoor projects, Biofreeze® can be a convenient option for temporary relief from minor muscle and joint aches. Pain occurs when receptors in the body send signals through the nervous system to the brain. The cooling sensation produced by menthol can stimulate these receptors and help interrupt or reduce the perception of pain in the affected area. Biofreeze® uses a fast-acting, menthol-based formula that provides a cooling sensation and temporary relief when applied directly to the skin.

Biofreeze® can be useful to have on hand after a busy day of yard work, exercise, or other activities that leave you feeling sore. At Back To Balance Chiropractic & Wellness Centre, we carry Biofreeze® in our office for patients who are interested in learning more about it or adding it to their at-home wellness routine. If you’re experiencing occasional muscle or joint discomfort and would like to know more about Biofreeze®, feel free to ask us during your next visit. We’re happy to answer your questions and discuss whether it may be a suitable option for you.

While products like Biofreeze® can be helpful for temporarily managing everyday aches and soreness, it’s also important to think about the bigger picture when it comes to your health and how your body is moving. Rather than only addressing discomfort when it shows up, maintenance chiropractic care takes a more proactive approach by helping support mobility, movement quality, recovery, and overall function. This can be especially valuable as we transition into fall and return to busier routines, whether that means getting back into the gym, starting a new sports season, or simply keeping up with work, family, and everyday activities.

For gym-goers, regular care can help reduce joint stiffness, improve movement efficiency and posture, and address areas of restricted movement that may contribute to overuse problems such as tendinopathy or impingement. For athletes, maintaining biomechanical balance and symmetry can be particularly important during higher-load training periods, helping support movement quality, proprioception, and the body’s ability to handle increased demands. And for everyday people, maintenance care can help manage low-grade aches and stiffness, reduce recurring flare-ups from previous injuries, and support better sleep, energy, and overall wellbeing. As we settle into the fall season, taking a proactive approach to your health can help you stay active, recover well, and continue doing the things you enjoy.

As we move further into fall, it’s a great time to check in with your health and the habits that keep you feeling your best. Whether you’re returning to the gym, getting back into a busy school or work routine, enjoying outdoor fall activities, or simply trying to stay active, remember that taking care of your body is something worth prioritizing year-round. Small, consistent choices—moving regularly, maintaining good posture, getting enough rest, and addressing aches before they become bigger problems—can make a meaningful difference in how you feel and function.

D.D. Palmer once said, “There is a vast difference between treating the effects and adjusting the cause.” This is a great reminder that caring for your health isn’t just about reacting when something hurts. It’s about understanding your body, supporting healthy movement, and taking a proactive approach to your overall wellbeing. As we head into a new season, we encourage you to keep moving, stay curious about your health, and make choices that help you feel strong, comfortable, and confident.

Thank you for trusting Back To Balance Chiropractic & Wellness Centre to be part of your health journey—we look forward to helping you stay at your best this fall and beyond!

As August arrives, it’s the perfect time to make the most of the final weeks of summer while preparing for the busy routines that come with the back-to-school season. Whether you’re squeezing in one last family road trip, getting the kids ready for a new school year, or settling back into your regular work schedule, it’s important to keep your health and well-being a priority. Small, everyday habits can make a big difference in how you feel, helping you stay active, comfortable, and ready for whatever the season brings.

In this month’s newsletter, we’ll share practical tips to help you finish the summer strong. We’ll discuss how Chiroflow® Water Pillows can support a better night’s sleep, ways to improve your posture while working at a desk, simple strategies for staying comfortable during long road trips, and what to look for when choosing an ergonomic backpack for back-to-school. We hope these tips help you and your family enjoy a healthy, active, and pain-free transition from summer into fall.

Summer road trips are a great way to explore new places, visit family, and make lasting memories. However, spending hours in the car can take a toll on your body, often leading to stiffness in the neck, shoulders, hips, and lower back. Sitting in the same position for extended periods can reduce circulation and place added stress on your spine, making it important to prepare your body before and during your journey.

Fortunately, a few simple habits can help keep you comfortable on the road. Aim to stop every 1–2 hours to get out of the car, stretch, and take a short walk to improve circulation and loosen tight muscles. Before you leave, adjust your seat so your lower back is well supported and your knees are slightly bent. Stay hydrated throughout your trip, and when loading or unloading luggage, remember to lift with your legs rather than your back. Once you reach your destination, take a few minutes to walk and gently stretch before settling in. These small steps can help reduce stiffness, prevent unnecessary aches and pains, and ensure you’re ready to enjoy your vacation from the moment you arrive.

A good night’s sleep is one of the most important parts of maintaining your overall health, and the right pillow can make a significant difference in how you feel when you wake up. If you’ve ever experienced neck stiffness, headaches, or shoulder discomfort first thing in the morning, your pillow may not be providing the support your body needs. Chiroflow® Water Pillows are designed to help promote proper alignment of the head, neck, and spine throughout the night by using a water-filled base that adjusts to your individual shape and sleeping position. The result is personalized support that remains consistent as you move, helping to reduce pressure points and improve overall comfort.

Quality sleep is essential for your body to rest, recover, and prepare for the day ahead. By encouraging better sleeping posture and spinal alignment, a supportive pillow can help reduce muscle tension and contribute to a more restful night’s sleep. If you’re waking up feeling sore, experiencing frequent neck discomfort, or simply wondering whether your current pillow is right for you, we’d be happy to help. Feel free to ask us about the Chiroflow® Water Pillow during your next visit—we can answer your questions, explain how it works, and help you decide if it’s a good fit for your sleeping habits and wellness goals.

As back-to-school season approaches, choosing the right backpack is an important step in helping protect your child’s growing spine. While style and colour are often top priorities, comfort and proper fit should come first. A backpack should be appropriately sized for your child—not wider than their shoulders or hanging too low below the waist. Look for wide, padded, adjustable shoulder straps that help distribute weight evenly across both shoulders, reducing unnecessary strain on the neck and back. If possible, choose a backpack with a padded back panel and an adjustable waist or chest strap to provide additional support and improve stability while walking.

Organization is just as important as fit. Backpacks with multiple compartments, pockets, and storage slots make it easier to distribute weight evenly, with heavier items placed closest to the back. Before purchasing, encourage your child to try the backpack on and adjust all the straps to ensure it fits comfortably. Once school begins, remind them to carry only what they need each day. As a general guideline, a loaded backpack should weigh no more than 10–15% of a child’s body weight. A properly fitted, well-packed backpack can go a long way in helping prevent unnecessary aches, pains, and poor posture throughout the school year.

For many of us, a large portion of the day is spent sitting at a desk, whether we’re working from home, in the office, or studying. While desk work may not seem physically demanding, spending hours in the same position can place considerable strain on the neck, shoulders, and lower back. Over time, poor posture can contribute to muscle tension, headaches, stiffness, and ongoing discomfort. Fortunately, making a few simple adjustments to your workstation can help reduce stress on your body and improve your comfort throughout the day.

Start by sitting all the way back in your chair so your lower back is supported, with both feet resting flat on the floor and your knees at roughly a 90-degree angle. Position your computer monitor so the top of the screen is at or just below eye level, and keep your keyboard and mouse close enough that your elbows remain comfortably at your sides. Try to relax your shoulders rather than hunching toward the screen, and avoid looking down at your phone for extended periods. Most importantly, remember that the best posture is one that changes frequently. Stand up, stretch, or take a short walk every 30 to 60 minutes to help improve circulation, reduce stiffness, and give your spine a chance to reset. Even a few minutes of movement throughout the day can have a lasting impact on your overall comfort and spinal health.

Make the most of the final weeks of summer by getting outside and staying active. Whether it’s a walk, a bike ride, or time spent with family and friends, movement is one of the best ways to support your health and enjoy the season. Remember to drink plenty of water, stretch before activity to help prevent injury, and wear supportive footwear to keep your body comfortable. Soak up the sunshine, stay active, and enjoy every moment of summer while it lasts

As summer begins to wind down and we prepare for the routines of fall, we hope this month’s tips help you and your family stay healthy, active, and feeling your best. Whether you’re making the most of the final weeks of summer, preparing the kids for a new school year, or settling back into your work routine, remember that small, consistent habits can have a lasting impact on your overall health. Prioritizing good posture, staying active, getting quality sleep, and taking time to care for your body can help you move through the season with greater comfort and confidence.

From all of us at the Back to Balance Team, we sincerely thank our patients for choosing us for their care and trusting us with their health and wellness.

Take time this season to care for your body, stay active, and keep your spine aligned for a healthy spring ahead.

We’re here to help you feel your best—every step of the way.

As the days get a little longer and we start to see the first hints of spring, April is a great time to reset your routine. After a long winter, it’s common to feel extra stiffness in the neck, shoulders, and lower back. Colder weather and less movement can take a toll. Chiropractic care can help restore mobility, improve posture, and get you feeling like yourself again.

With spring activities around the corner, whether that’s getting outside for more walks or starting yard work, now is the perfect time to make sure your spine and nervous system are functioning well. When your body is properly aligned, you’ll notice better flexibility, balance, and overall comfort as you move through your day.

If you’ve fallen behind on appointments over the winter, you’re not alone. April is a fresh start. Book your next adjustment and head into spring feeling balanced, aligned, and ready for the season ahead

Orthotic care is available at our clinic in which we can provide you with a biomechanical gait scan and customized orthotics for your personal needs – often covered by private insurance!

Don’t let your pain stop you from tending to your greens! Follow these tips and get back to doing what you love.

Thank you all for your heavy support in our Toy and Food drive ran during the holidays. Above Dr. Dave and Dhruv Manghat our front desk staff can be seen with all the generous donations that our patient base provided us with. Your love and support went a long way to help women and children in need at The Denise House!

We wanted to share the thank you note sent to us by them below:

Our toy drive has since ended but if you are still interested in providing aid then please reach out to us or The Denise House by visiting their website thedenisehouse.com or call at 905-728-7311. 

Thank you again!

Happy New Year!

As we welcome 2026, we want to take a moment to thank you for trusting Back to Balance Chiropractic with your care. It’s been an honor to be part of your journey toward better health and well-being.

This year, we’re excited to continue supporting you in reaching your goals, feeling your best, and staying balanced—both in your body and your daily life!

Here’s to a year filled with good health, happiness, and balance. Let’s make it a great one, together!

Stay well,
Dr. MacAskill and the Back to Balance Chiropractic Team

Holiday Back-Care Guide: Stay Merry, Bright & Pain-Free

The holiday season brings fun and festivities—but also extra physical demands. Between shopping, cooking, decorating, and winter weather, it’s easy to strain your back without realizing it. Use these practical tips to stay comfortable and injury-free throughout the season.

Lift Smarter, Not Harder

Holiday tasks often involve lifting heavy boxes, groceries, or gifts. Protect your back by bending at the knees, keeping your spine neutral, and holding items close to your body. Avoid twisting while lifting—turn your whole body instead of rotating your back. If something feels too heavy, split the load or ask for help.

Don’t Slip on Ice

Winter conditions make falls more common. Choose shoes or boots with strong traction, take small steps on icy surfaces, and keep your hands free to help maintain balance. Clearing walkways and using salt or sand can also reduce risk around your home.

Decorate Safely

Hanging lights or reaching for high places can strain your shoulders, neck, and lower back. Use a sturdy ladder instead of stretching onto your toes or leaning over furniture. Move the ladder frequently so you’re always working within a safe distance rather than reaching too far.

Pace Your Holiday Prep

Holiday preparations can lead to hours of bending, standing, wrapping presents, or cooking. These repetitive motions add up. Give your body a break by pausing every 30–45 minutes to stretch, walk around, or reset your posture. Even short breaks can prevent muscle fatigue and stiffness.

Carry Bags Evenly

Shopping season often means multiple heavy bags. Carrying weight on one side pulls your spine out of alignment and can lead to muscle imbalances. Distribute bags evenly between both hands or switch to a backpack-style bag that spreads weight across both shoulders. Consider making more frequent trips to the car to reduce strain.

Stay Warm

Cold temperatures cause muscles to tighten, making them more susceptible to injury. Dress in layers, warm up before outdoor chores, and consider gentle stretches before shoveling, walking, or carrying items in the cold. Keeping your core warm helps maintain flexibility and reduces the risk of strains.

Don’t Ignore Your Body

Mild holiday aches can turn into bigger issues if left unaddressed. Pay attention to stiffness, fatigue, or discomfort, and don’t push through pain. Gentle stretching, staying hydrated, and maintaining good posture can help—but chiropractic care can also support mobility, alignment, and overall comfort during this busy season.

Ready to stay aligned through the holidays? Book your adjustment with us today and keep your spine feeling its best all season long.

Whether you’re hitting the open road or catching a flight, summer travel is exciting—but it can be hard on your spine. Long hours of sitting, carrying heavy bags, and sleeping in unfamiliar beds can quickly add up to aches and pains. Here are some practical, chiropractor-approved tips to keep your spine healthy and happy wherever summer takes you.

 Set Yourself Up with Supportive Seating

Before a road trip or flight, take a moment to adjust your seat. In the car, tilt the seat so your hips are level with or slightly higher than your knees, and use a small pillow or rolled-up sweater to support your lower back. On a plane, bring a travel neck pillow and lumbar support to keep your spine aligned in those tight seats.

 Support Circulation with Compression Hosiery

Long periods of sitting can lead to swelling in your legs and feet—and even increase the risk of blood clots. Wearing light-to-moderate compression socks improves blood flow, reduces fatigue, and helps prevent swelling. They’re especially helpful for people with varicose veins, pregnancy, or a history of circulation issues.

Don’t Skip Your Orthotics

Custom orthotics aren’t just for daily wear—they’re a must-have for travel days. Walking through airports, standing in long lines, or spending hours exploring a new city can strain your feet and lead to pain in your knees, hips, and back. Orthotics provide essential support, absorb shock, and promote proper alignment, so you can stay comfortable and mobile throughout your trip.

Move and Stretch Regularly

Try to stand up and stretch at least every hour or two during long travel days. Do some light movements like neck rolls, calf raises, ankle circles, and shoulder shrugs to keep your body loose and your circulation flowing.

Get Adjusted Before and After You Travel

A chiropractic adjustment before your trip helps ensure your body is aligned and ready for the journey. After you return, an adjustment can address any tightness, soreness, or imbalances caused by travel stress, poor sleep, or heavy lifting.

✈️ Ready to Travel Pain-Free?

Your vacation should leave you feeling refreshed—not dealing with back pain. Ask us about compression hosiery, orthotics, and pre-travel tune-ups to help you stay comfortable and aligned from takeoff to touchdown.

Celebrating Moms with the Gift of Wellness

Mother’s Day is a time to honor the incredible women who nurture, support, and care for their families day in and day out. But while moms are busy looking after everyone else, it’s important to ask—who’s taking care of them?

This May, we’re shining a light on the importance of self-care for moms and how chiropractic care can play a meaningful role in supporting their well-being. Whether you’re expecting a baby, chasing after toddlers, or guiding teenagers through life’s ups and downs, your health matters every step of the way.

For Expecting Moms: Gentle Support Through Pregnancy

Pregnancy is a remarkable journey, filled with excitement and change. However, as a mother’s body adapts to support a growing baby, it can also bring discomfort. Many expecting moms experience challenges such as low back pain, hip discomfort, sciatic nerve irritation, and pelvic misalignment. Chiropractic care during pregnancy is both safe and gentle, focusing on maintaining pelvic balance and reducing strain. These adjustments can ease common discomforts, support better positioning for the baby, and may even lead to a smoother labor and delivery experience.

Postpartum and New Mom Life: Restoring Balance

The postpartum period is a time of adjustment—physically, emotionally, and mentally. Caring for a newborn often involves repetitive motions such as nursing, lifting car seats, and hours of rocking or bouncing, which can put significant stress on the spine and shoulders. Postpartum chiropractic care can be incredibly beneficial in this phase, helping to realign the spine after delivery, improve posture, and relieve tension in the neck, shoulders, and back. By supporting healing and recovery, chiropractic adjustments can help new moms feel more comfortable and balanced during this important time.

For the Busy, Always-On-the-Go Moms

Whether managing a career, a household, or both, today’s moms often carry a heavy physical and mental load. The stress and strain of a busy lifestyle can build up over time, affecting energy levels, mood, and mobility. Chiropractic care offers a natural, drug-free way to release tension, restore mobility, and improve overall function. By prioritizing regular care, moms can better manage daily stress and stay energized, strong, and ready for everything life throws their way.

Supporting Moms from the Ground Up: The Role of Orthotics

Sometimes, the root of back, hip, or knee pain starts at the feet. Custom orthotics are designed to provide proper support and alignment from the ground up, which can significantly reduce strain on the body—especially for moms who are constantly on their feet. Whether you’re walking, lifting, or chasing after little ones, orthotics can improve posture, reduce fatigue, and support better spinal health. When paired with chiropractic care, orthotics can be an essential part of a holistic wellness plan that keeps moms moving and feeling their best.

A Gift of Wellness: Self-Care Isn’t Selfish

This Mother’s Day, give yourself—or a mom you love—the gift of wellness with our special Mother’s Day Wellness Package, available through May 31st, 2025. We’re offering $100 off the initial chiropractic assessment for all moms. The package includes a comprehensive new patient consultation and exam, along with a small gift from us to celebrate the incredible moms in our community. It’s a meaningful way to prioritize self-care and say, “You matter,” with benefits that go far beyond the holiday.

1. Get Active and Stretch Those Feet: After a long winter, your feet want to move. Spring is ideal for walking, hiking, and running. Stretch your feet and ankles before putting on your sneakers and hitting the path. Stretching your feet improves circulation, flexibility, and stiffness.
   Some easy stretches are:-
   Toe stretches: Sit comfortably and lift toes up for 15-30 seconds.
   Ankle rotations: Lift one foot off the ground and spin your ankle clockwise and counter clockwise 10 times on each foot while seated.

2. Choose the Right Footwear: Slipping into flip-flops or sandals is tempting as temperatures climb. Although fashionable and convenient, these may not provide enough foot support. Unsupported shoes can cause plantar fasciitis, heel discomfort, knee, and back pain.
   Find shoes with:
   Arch support: This distributes foot pressure and reduces strain.
   Good cushioning: absorbs shock and reduces impact whether walking or jogging.
   Correct fit: Tight or loose shoes can create blisters, calluses, and gait issues.
   If you’re unsure about the best footwear for your feet, it may be worth consulting a foot doctor or chiropractor. They can provide personalized advice on the right type of shoes and whether orthotics would be beneficial for your specific needs.

3. Moisturize to Keep Skin Soft and Healthy: Winter can dry and crack your feet, so moisturize now. Intensively moisturize your heels, balls, and cuticles with a creamy foot cream. Use a pumice stone or foot scrub to remove dead skin and keep your feet soft. Moisturizing your feet prevents cracks and blisters when wearing sandals and open-toed shoes and keeps them looking good.

4. Pamper Your Feet with a Good Foot Massage: Spring is about self-care, so treat your feet. Regular foot massages relieve stress, reduce tension, and enhance circulation. Simply roll a tennis ball or foot roller under your feet for a few minutes each day.

5. Consider Orthotics: Orthotics can be an effective solution for individuals experiencing foot pain or discomfort. These custom devices are designed to fit your specific foot shape and can provide targeted support where your feet need it most. Orthotics can rectify structural abnormalities, reduce strain, and improve alignment for various foot and ankle conditions. Regular use of orthotics, especially in supportive shoes, can reduce long-term pain, improve comfort, and avoid injuries. If you have chronic foot pain, see a podiatrist or chiropractor for an orthotic examination and they can best advise you on better foot health.

6. Consider Chiropractic Care for Foot Pain Relief: Did you know that chiropractic care can help alleviate foot pain? Chiropractors don’t just treat back and neck pain—they can also assist with issues related to the feet, including misalignments, postural issues, and improper walking patterns. Chiropractic adjustments can help improve foot mobility, reduce pain, and promote overall wellness. If you’ve been experiencing discomfort in your feet or legs, it might be time to schedule a visit with your chiropractor. They can assess your posture, gait, and alignment to determine if any adjustments or lifestyle changes can help.