Some of us love it, some of us hate it….. but exercise is one of the most important things we can do for our long-term health and longevity. This month, let’s talk about the physical benefits of exercise and why we should ALL be incorporating exercise into our daily lives.

Exercise is Essential for Cardiovascular Health. 

The Heart and Stroke Foundation of Canada recommends that adults should get at least 150 minutes of moderate-to-vigorous physical activity per week, in periods of 10 minutes or more at a time.


Many of us have busy schedules so if you’re not active now, the idea incorporating exercise into your life can seem overwhelming.

There are easy ways to exercise and get more active! 

  • Take a 10-15 minute walk on your lunch hour.
  • Take the stairs.
  • Start walking your dog in the morning and/or when you get home at night.
  • Play outside with your kids. Ride bikes, play some one-on-one, or road hockey.
  • Make exercise a fun part of your lifestyle. It’s easier to keep up that way & you’ll also be setting a healthy example for your children.


The most important thing as that you get active and stay active.

Cardiovascular health is just one reason to exercise. Improved mood, weight control, better sleep, boosted energy and improved posture. As well as a decreased risk of disease, chronic conditions and certain cancers.

Adding strength training into your exercise routine can help increase bone density, improve balance and prevent falls. This doesn’t mean you have to go to a gym and start a whole weight-lifting program. Starting with basic bodyweight exercises will do the trick!  Squats, lunges, push-ups, and planks are all exercises that will help increase muscle strength.


Our bodies were made to move. Make the time to exercise, it will pay off.  Many people find it easier to do if you have a buddy.  Find a family member, friend or neighbour that may like to incorporate more exercise into their lives too and do it together to help motivate and support each other.

If you don’t know how to start, the practitioners at FORM Health can help make suggestions that are appropriate for you.  It is also important to discuss any new exercise program with your health care practitioner(s). Spring is here now and the weather is improving – it’s the perfect time to get outside and start that exercise program you have been putting off.  Have fun and move your body!


Dr. Hudson has Returned from Maternity Leave

In July 2018, Dr. Hudson & Dr. Armstrong had a baby boy named Easton. Big sister Sienna is so happy to have a baby brother.

Dr. Hudson returned to her practice on January 2nd, 2019. She’s happy to be back in the office and is available to see patients on Monday, Wednesday & Fridays.

Have you met our Awesome New Chiropractor & Registered Massage Therapist?

In August, Dr. Allison Legg & Pam Bullied, RMT joined our team at Back to Health. Dr. Legg brings with her an extensive skill set including soft tissue, Graston and acupuncture. Dr. Legg is available for appointments including evening times on Monday, Wednesday & Fridays. Pam Bullied is a highly skilled therapist and is warm & welcoming. She is available for appointments on Tuesday, Wednesday & Thursdays, as well as alternate Saturday mornings.

BTHC is so happy to have these two wonderful health practitioners on our team.

Dr. Armstrong & Dr. Wight are available for appointments on Tuesday, Thursday & Saturday. Mike Staley, RMT is available Monday – Friday including evening appts. Jon Clarke, our foot specialist is in the office on Thursdays and Dianne O’Toole, hypnotherapist is available Monday-Wednesday and Fridays.

It’s Been FIVE Years!


It’s been FIVE years!
Since I started at Back to Health!!
So much has changed. And there’s more to come. But what won’t change is that you can always count on us for to provide you with the best care for your injuries, aches & pains, and to help you feel your best.

It’s a lot of work running a business – yep, my dad warned me. But what nobody told me was how much you get back.

So now is a great time to say THANK YOU.
Thank you to all the patients and families who have come to us. It’s always our pleasure to help ‘fix’ you and get you back to normal. Thank you to all the moms and babies, it’s just the best part of our day getting to treat you. To our teams, working with you and watching our athletes push themselves and succeed is such a gift.
Our older patients, younger, and everyone in between – it’s such a joy to see you go through life and succeed and to be a tiny part of that. Thank you for welcoming me into this practice and letting me be a part of this wonderful community.

And thank you to Dr Anderson for retiring. Just kidding. Thank you Dave for building a great practice and always setting the bar high. Can’t wait to see what the next five years brings!

#backtohealthnewmarket #chiroacumassagenewmarket #fiveyearsplus28years #bestpatientsawesometeam #proudbusinessownermoment

Chiropractic Care During Pregnancy: The Webster Technique


Chiropractic care works to correct misalignments in various areas of the body. When misaligned, these structures can create an imbalance in the surrounding muscles and ligaments, and can also impair the body’s ability to function optimally. Misalignments can occur at any time but are especially common during pregnancy due to the changes that occur in the mother’s body.

Is Chiropractic Safe During Pregnancy?

Not only is it safe to be adjusted during pregnancy, I can’t think of a time when you’ll need it more! After having my first child, I found it hard to believe that every women wasn’t in to see her chiropractor before and after the baby arrived.

The changes that take place in the body while carrying a baby can make pregnancy less than comfortable at times (or very uncomfortable!). Even if you feel great throughout, you can benefit from chiropractic care during your pregnancy. The increase in hormones, weight gain and postural adaptations that take place mean that misalignments are more common than usual. Not only is it beneficial to be treated during pregnancy, it will make you feel great. There’s no better time to put your feet up, enjoy the pregnancy pillows and let yourself be taken care of. Adjustments are extremely gentle and should be comfortable.

Chiropractic treatment is safe during all phases of pregnancy. Chiropractors are not only trained to treat pregnant women and new mothers, many also take additional courses as an area of specialization. Investing in the routine care and wellness of women who are pregnant, trying to conceive or have recently had a child is a key part of practice.

The Webster Technique

A gentle, specific sacral adjustment called the Webster Technique can help to improve the mother’s pelvic alignment and reduce the effects of joint dysfunction during pregnancy. This can help to restore balance in the pelvic muscles and ligaments and reduce torsion to the uterus.


During pregnancy, misalignment can lead to dystocia (difficult labour). This can occur because of interference on the pelvic nerve, as well as pelvic misalignment and tense muscles and ligaments. When the pelvic is misaligned, its proper movement may be affected – and this can restrict the amount of space the baby has. When proper mechanics are restored, the amount of space the developing baby has can also improve.

It is also common to experience low back pain, headaches and other joint complaints during a healthy pregnancy. Chiropractic treatment can help to reduce pain, improve mechanics and help to prevent pain and postural changes from becoming chronic. Regular adjustments during pregnancy have also been shown to result in shorter labour times, less pain labour and to reduce the need for pain medications. Other complaints like sciatica, rib pain and restless leg syndrome may also benefit from treatment.

After delivery, chiropractic care can help new mothers to become more comfortable during breast feeding and help with the postural adaptations that take place caring for a new baby.

Both myself, as well as Dr. Armstrong have been trained in the Webster protocol and given a Certificate of Proficiency by the International Chiropractic Pediatric Association.

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When Should I See A Chiropractor?


Sometimes, the answer is obvious. It’s easy to know that you need help when you have pain that is a 10/10. If you can’t put on your own socks without help or can’t stand up without discomfort, it’s probably time to book an appointment.

During acute episodes, it’s not usually a case of should I book an appointment but how soon can I get in?! Other times, it can be harder to judge. It’s pretty tough to ignore sharp, shooting pain that doesn’t go away – but stiff, achy pain can get pushed to the side.For people recovering from injury or dealing with more chronic complaints, the warning signs can be more subtle in nature and can be missed because their pain is not “as bad.”

If you suffered an acute injury in the past, you may wonder if the pain you’re having now is just a one-time thing or the return of something worse. So how do you know if you should get checked out? If you suffer a new injury, the sooner you get in, the better.

It's Tune Up Time M319413

For pain that is not associated with a trauma or injury, you’ll typically want to get it checked if it lasts more than two days. It helps to consider function. If you find that aches and pains are keeping you from sleeping well, or from sitting or walking, or participating in activities you enjoy, it is a good idea to have it looked at. For athletes, they may come in with the goal of enhancing their performance, rather than for a specific complaint.

The bottom line: Do not wait if your pain is getting worse, not better. If you are experiencing numbness or tingling or pain that travels into your legs or arms, don’t ignore it.

Other symptoms such as chest pain or dizziness need to be evaluated immediately.

Why Treat Your Car Better Than Your Body?

When your check engine light comes on, you don’t just ignore it – it’s pretty widely accepted that waiting until your car quits on the highway is not recommended.

Our bodies aren’t any different. Actually, we should take even better care of our bodies because it’s much harder to find a replacement.

It is much easier to get a quick tune-up every now and then when things aren’t functioning properly (it’s also a lot cheaper!) Don’t wait until your “engine” needs an overhaul.


It’s a myth that once you see a chiropractor, you have to keep going. And not everyone wants maintenance care when things are going well. But there is also middle ground between crisis care and wellness type adjustments. Minor problems can lead to big changes and it’s much more comfortable and quicker to catch small changes before they progress. Regardless of the type of program you choose, one of the benefits of manual therapy is that you become aware of your own body – many people start to know when things aren’t right or when they are due for a treatment. You may feel like something is “off,” tight or unbalanced. Achy pain that isn’t going away, limited movement or “twinges” of pain that keep happening are your warning signs that something isn’t right.

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So, You’re a Chiropractor…..

It’s true, my profession can be a confusing one. Not everyone knows what I do all day. Some people have never been to a chiropractor – so what they imagine I do is the reason they are hesitant to see a chiropractor. Rest assured, these myths have little to do with chiropractic. More often than not, what we usually hear from patients is: why didn’t I come in to see you sooner!

Very simply, my job is to make you feel better. That’s why I love my job. Whether it’s a reduction in pain, fewer headaches, improved function, better sports performance or preventative care, it’s so rewarding when patients leave our office feeling better.

Chiropractic is a hands-on health profession (a type of manual medicine) that focuses on the musculoskeletal system. This means that I treat the muscles and joints, while having an effect on the nerves that supply the body. The body instinctively knows what it needs, it’s my job is to remove any interference and to help that happen a little easier. I don’t heal people but I do help speed up the body’s natural healing.

It’s Not Just Backs

Muscles and joints mean more than just low backs. Yes, I treat low back pain – a lot of it! Actually, the Journal of the American Medical Association now recommends chiropractic as a first means in treating low back pain: (http://fox2now.com/2014/07/14/jama-recommends-chiropractic-as-first-means-of-back-pain-treatment/) But I also treat headaches, shoulder complaints, sports injuries, concussions, knee injuries and issues with the joints and muscles in the body. The variety of conditions that I treat ensures that my day is never boring. Not knowing what’s walking through the door keeps me on my toes!

I often get asked if treatment will hurt. Do you really think people would keep coming to me if I hurt them? Not a chance. People may come to me already feeling sore, but every effort is made to work within their comfort zone and ensure that they leave our office feeling better than when they arrived.

What Do Chiropractors Do?

Diagnose as well as treat patients. This means that it is our job to identify the source of your complaint, not just treat the symptoms. Finding out the root cause and tracing things back to the origin of the problem. If I cannot determine the source of your complaint or you need advanced imaging, or to see a specialist, I will work with you and help to refer you to someone who can identify the root of the problem and get you the treatment you need.

Team Work

People often ask me about other health care professions and if we “get along.” To me, it’s not an either-or situation: it’s not chiropractic vs. medicine or physiotherapy. Chiropractic is amazing and so are the other specialties! There are times when another technique might be able to help you too, or help you better, or sometimes it’s the combination of both. Every patient is different and so is every complaint. That means that you should have your own treatment plan, specially designed for you.

This is one of the reasons that I use a variety of techniques in practice. Treatments may involve joint work, which can include anything from gently moving the joint (mobilizing) to adjusting. This simply involves restoring the joint’s normal movement if it’s become affected. I am also trained in medical acupuncture and active release technique, a specialized soft-tissue technique popular among athletes and other individuals. I regularly use laser or interferential current, or sometimes ultrasound, as well as taping and rehabilitative exercises.

To get you better when there is an ongoing complaint, we need to identify and break the pattern that started your problem in the first place. If there is a poor movement pattern, an overused muscle, or weakness in a certain area, I’ll help you to identify the culprit(s) and return to proper function so the problem doesn’t keep repeating itself. Prevention is one of the unique things about chiropractic: you don’t have to wait until you’re experiencing 10/10 pain intensity to benefit from treatment.

Whether it’s your physician, massage therapist, physiotherapist or another practitioner, it is part of my job to communicate with the other professionals you are seeing to get you the best results possible. In our office, we work together and collaborate to give you the best selection of services to meet your needs. It isn’t an accident that a particular group of health care professionals decided to work together in the same office. The days of one profession versus another are over, we do what’s best for the patient. Period.

How Do We Do It?

Chiropractors are required to complete their undergraduate education at university, followed by 4 years of extensive courses in the systems of the body, as well as hands-on practical training. In comparison with medical school, it’s just as many class hours and years spent training. In some cases, it’s more. What this means is that you should know you’re in good hands when you come in my office. (Pun intended).

I am not a medical doctor, but I did earn the title “Dr.” Just like my colleagues who are dentists, or physicians. Under the Regulated Health Professionals Act, five regulated professions are authorized to use the title in Ontario: chiropractors, dentists, optometrists, physicians and psychologists, and I’m proud to be a part of this group.

One of Life’s “Aha” Moments

With a sister who is also a chiropractor and another who is a nurse, I’m often asked what my parents do. The answer: nothing in health care. It wasn’t until last year when speaking with a colleague that I saw the connection and the light bulb turned on. When I asked him how he’d describe his career after more than 25 years in practice, he said quite simply that it’s like being a body mechanic. A mechanic is defined as “relating to a manual skill; a person who repairs things and keeps them running properly.” I absolutely love problem solving and fixing things so this definition fits pretty well. Being that my dad was an automobile mechanic by trade, I guess I come by this profession honestly.

Just like your car, you might need a tune-up sometimes. Or more extensive work when something isn’t running properly. Even if it’s just for a checkup to make sure everything is working okay. Your body doesn’t deserve less care than your car. Here’s why:

  1. Health is our most valuable possession;
  2. It’s a lot easier to replace a damaged car than a damaged body.

Take care of yourself and don’t hesitate to get checked out by your health professional on those days when things are less than perfect!

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Winter Might Not Be Your Favourite Season But That Doesn’t Mean You Have To Hibernate…..


Staying Active During Winter.

If you’re like me, you don’t get excited about seeing -20 degrees in the forecast. Or even worse, -30. Welcome to another Canadian winter!

It’s easy to give into the “winter blahs” but winter is far too long to let all of our good habits go to waste. Like many of you, I struggle to stay active during the winter months and keep my energy levels up. But I feel much better (happier, more energetic, stronger, less stressed) when I’m active. It may not always happen naturally when the weather is less than inviting but it’s still possible to make it through the winter months and stay in great shape.

This winter, think about trying something new. If you’re a runner who dislikes running outside in these conditions, you may want to take your workout indoors. Try switching from the streets to the treadmill, adding a few extra layers, or taking a new class at the gym. It’s worth the effort!

Here are some tips and activities for staying active during the winter months:

  • Keep a routine – this is often half the battle;
  • Take the stairs;
  • Try a fun winter activity: skiing, snowshoeing, skating, snowboarding, and sledding are all great winter activities to try on a snowy day;
  • Bundle up – dress for the season. Being outdoors is much more enjoyable when you’re dressed properly! Windproof and sweat-wicking fabrics are key. Dress in layers and don’t forget your mittens.
  • Stay hydrated – it’s just as important in the winter as the summer, even though you might not feel thirsty.

Don’t hibernate this winter. Get out there and enjoy it!

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It’s That Time Again…..


Our Favourite Time of the Year!!!!

It’s not just that Christmas is coming. Although, that would probably be reason enough to call this special season a favourite! Once again this year, the Clinic is participating in a Christmas Drive to support local families in need. We’ve done this for many years (much longer than I’ve been here!) yet it’s quickly become one of the traditions I look forward to most.

One of the local papers, the Era Banner, organizes this every year for businesses in the area and as a Clinic, we’re given two families. We’re told the ages of the family members and their wish lists – anything from hats and boots to mittens and household items or games and toys. We put each tag on the tree and our patients can pick which one they’d like to get and bring it back unwrapped by the deadline.

Every year, without fail, our patients manage to surprise me by their thoughtfulness and generosity. I probably should expect this by now (since we are lucky to be surrounded by such great people!) but each year I am blown away. It’s easy to get caught up in our own challenges and become stressed by the “little things” but it’s so nice to have it all put in perspective and be reminded how caring people really are. 

So to everyone who participates in this challenge – thank you.

Merry Christmas to you, from us! Wishing everyone a safe & happy holiday season.


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Is Chiropractic Care Safe For Expectant Moms?


Pre- and Post-natal Care and the Webster Technique

Chiropractic care benefits all aspects of your body’s ability to be healthy. When misaligned, pelvic and spinal dysfunction can result, which can create imbalances in the surrounding muscles and ligaments. All of this can affect the body’s ability to function optimally.

Over 50% of all pregnant women experience back pain and approximately 75% of women report back pain during labour but some are reluctant to seek treatment. Chiropractic care is a safe, comfortable and effective treatment during pregnancy.

The Webster technique is a specific chiropractic analysis and gentle adjustment technique that can be used on all populations, not just pregnant women. The goal of the adjustment is to reduce the effects of joint dysfunction in the pelvis. In doing so, optimal movement and function of the pelvis and surrounding structures can be restored. Common symptoms that can be relieved with chiropractic treatment during pregnancy are: low back pain, sciatica and joint dysfunction.

In some women, pelvic dysfunction can contribute to difficult labour for the mother (commonly known as dystocia). Dystocia can be caused by inadequate uterine nerve function, pelvic contraction, and baby mis-presentation (breech positioning). Correction of joint dysfunction and pelvic misalignment may have a positive effect on all these causes of dystocia by addressing the tightening and torsion of specific pelvic muscles and ligaments.

Obstetric literature has determined the importance of normal pelvic biomechanics for the prevention of dystocia and difficulty during labour. The adaptations that occur in the female body during pregnancy include the increase of hormones, weight gain and postural adaptations. All of these result in pregnant mothers having a greater chance of sacral dysfunction and biomechanical imbalance than the general population. These can easily be corrected safely and comfortably throughout pregnancy and following labour.

Gentle chiropractic techniques can also be used effectively in the care of children but that’s a topic for another day – to be covered later.

For more on the Webster technique, check out the International Chiropractic Pediatric Association website: (http://icpa4kids.com/about/webster_technique.htm)


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