Monday, May 17, 2021

10 Tips For A Healthy Back

1. Exercise regularly

2. Follow a healthy diet

3. Maintain good posture

4. Warm up and cool down before and after physical activity

5. Don't overload your backpack or shoulder bag

6. Stretch your legs and back after each hour of sitting

7. Never cradle the phone between your neck and shoulder

8. Sleep on your back or side, not on your stomach

9. Invest in a good chair, pillow and mattress

10. Have regular spinal checkups


#spinehealth #healthyback #healthtips #newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgorthotics #newhamburgwellness #chiropractic #massage #physiotherapy #customorthotics #exercise #rehabilitativeexercise #wecanhelp #recordreaderaward2020 #newpatientswelcome #newhamburg #wilmot

Friday, May 14, 2021

Plant & Rake

👩‍🌾 Gardening is a great outdoor activity anyone can enjoy. BUT, like any other location in the home, the garden is also a place where injury can occur. 🌷

These helpful tips will keep your back in check and your garden in bloom.

✅ Warm Up Before you Start
Before you get going, warm up your muscles with a brisk 10-minute walk around the block or even on the spot. Swing your arms and lift your knees to enhance the benefits.

✅ S-t-r-e-t-c-h
Follow your warm up with these easy, low-impact stretches.
Repeat each stretch 5️⃣ times. Relax and do not overextend when you stretch.
Remember to take frequent stretch breaks while working in the yard.

1. Your Sides
• Extend your right arm over your head.
• Bend toward the left from the waist.
• Hold for 15 seconds and repeat on the other side.

2. Your Thighs
• Steady yourself against a tree, wall or railing.
• Bend your right knee and grasp the ankle with your left hand.
• Hold for 15 seconds and repeat with your left knee.

3. Your Back
• In a seated position, bend forward from the hips, keeping your head down.
• Touch your fingers to the ground.

4. Your Wrists

• Hold one arm out in front of you, palm down. Bend your wrist until the fingers point to the ground. Use your opposite hand to hold this position.
• Hold one arm in front of you and place your palm in the “stop” position. Use your opposite hand to hold this position.
• Place your hands in “prayer” position, and press your palms together.

5. Your Arms & Shoulders
• Let your arms hang loosely at your sides; rotate your shoulders back and forth.
• Hug yourself snugly and slowly rotate at the waist to the left and the right.

If you experience back pain that lasts more than a few days, consult with one of our experienced chiropractors for an evaluation.

#gardening #garden #yardwork #stretch #outdoors #chiropractor #chiropracticcare #newhamburgchiropractic #rehabilitation #wecanhelp #2020recordreadawards #newpatientswelcome #newhamburg #wilmot

Friday, April 16, 2021

What Does A Chiropractor Do?

Chiropractors help ease Canadians’ pain, enabling them to live the active, pain-free lives they want.

Chiropractors treat neck pain, back pain, arthritis, certain types of headaches, injuries and more.

They are spine, muscle and nervous system experts who specialize in assessing, diagnosing, treating and developing care plans to keep you moving and pain-free.


A hands-on, non-invasive, and drug-free practice that

  • safely and effectively helps relieve pain and improve the body’s overall function,
  • uses various treatments depending on your needs, from manual ‘hands-on’ adjustment techniques to soft tissue therapy.

A chiropractor may improve your overall health and wellness. Learn more about what a chiropractor can do for you by checking out the infographic below:


From children and seniors to pregnant women and athletes – anyone with a spine, muscle and nervous system conditions can benefit from chiropractic care.

Chiropractors can treat pain or injuries arising from work or household chores to injuries due to repetitive strains, sprains, accidents or sports. Chiropractic treatment can help heal your muscles, tendons, ligaments, and nerves. 

Our New Hamburg Chiropractors utilize an integrated approach to treatment that is tailored to each specific individual. They have the training and experience to help patients of all ages.


New patients are always welcome.  No referral is required.

Call 519-662-4441



to schedule your appointment.


Wednesday, April 14, 2021

Motor Vehicle Accident (MVA) Rehabilitation


✅ The New Hamburg Wellness Centre offers emergency access to care for individuals who have sustained injuries in a motor vehicle accident (MVA).

✅ You do not have to see a medical doctor to start receiving treatment for a motor vehicle accident injury at our centre.

✅ Our centre is capable of immediately initiating your claim and starting rehabilitation and treatment for your injuries.

✅ You have the right to choose where you would like to have your treatments done.

✅ The New Hamburg Wellness Centre is a licensed service provider with the Financial Services Commission of Ontario (FSCO) and is able to provide treatment and bill your auto insurer directly for your treatments.

Our centre has the ability to utilize a combination of the following treatment modalities to help you recover quickly and completely:
o Rehabilitative Exercise & Physical Therapy
o Registered Massage Therapy
o Laser Therapy
o Medical Acupuncture
o Chiropractic Care
o Active Release Therapy
o Graston Soft Tissue Therapy
o Electrotherapy

For more information, visit:

#motorvehicleaccident #caraccident #MVA #
#newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgwellness #chiropractic #massage #physiotherapy #rehabilitation #exercise #rehabilitativeexercise #wecanhelp #recordreaderaward2020 #newpatientswelcome
#newhamburg #wilmot

Monday, April 12, 2021

How To Exercise Safely At Home Or Outside For Better Health

With the onset of the COVID-19 global pandemic, most fitness centres across the country have been forced to temporarily shut down. As such, many people have turned to training and working out at home and outside, with the goal to achieve the same level of fitness success as before. This, however, may increase risk of injury due to a lack of supervision and unfamiliarity of using a new space.
To ensure that people get the most benefit out of their exercise routine, the Ontario Chiropractic Association shares simple ways to stay active and safe in any space you choose to train.

Here are some things to consider:
• Footwear: Make sure your choice of footwear is tailored to the type of exercise you’re doing to prevent slips and falls. You should either be wearing shoes or be barefoot if you’re using a mat.
• Space: Make sure the space around you is clear of things you can trip on, such as toys.
• Props: Use proper household items to substitute for weights and dumbbells.
• Stools and benches: If using a stool or bench to support your workout, make sure that it is stable and has a wide base of support.

• Be sure to check that you have adequate space and that your surface is clear of any debris such as rocks, branches, and waste.
• Choose clothing to match the temperature outside. If it’s hot, wear something breathable and light.
• Make sure to bring an extra water bottle as well so you can properly hydrate.

As not everyone has access to a home gym or gym equipment, there are many household items that you can use to substitute for kettle bells, weights, and dumbbells to get an effective workout.
A four litre water jug is a great option. You can add or remove water to make the exercise more or less challenging.

Monday, April 5, 2021

New Hamburg Nursing Foot Care - We Can Help!

Do you or someone you know experience foot pain on a regular basis?

Our Advanced Foot Care Nurse can help!

Book your initial consultation today and immediately notice the difference proper foot care can make.

Foot Care Nurses treat issues such as:

  • corns
  • callus skin
  • ingrown toenails
  • warts

And more complex issues including:

  • diabetic neuropathy
  • advanced diabetic feet
  • complex wounds
  • vascular disorders
  • toenail bracing

Our Foot Care Nurse Amanda is currently accepting new patients at our New Hamburg clinic.  No referral is necessary to access our care.

Amanda takes the utmost pride in her advanced cleaning and sterilizing techniques to keep you and your loved ones safe. Learn more here:


#footcare #nursingfootcare #feet #corns #callus #toenails #warts #diabeticfootcare #newhamburg #wilmot #newhamburgwellness #newpatientscome #wecanhelp

Tuesday, March 30, 2021

A Beginner’s Guide To Outdoor Running - Chiropractor Approved Tips

You’ve made the decision to take your cardio routine from the treadmill to the sidewalk – congratulations! You’re on your way to reaping some amazing benefits.

Here are some tips to help get you started:

Warm up and cool down:

Make sure you stretch before and after your run. Stretches are an essential part of your running routine to avoid injuries.

Some important points to keep in mind:

·         Never stretch a cold muscle

·         Hold each stretch for a slow count of 30

·         Repeat twice on each side

·         Don’t overstretch—be comfortable

·         Don’t bounce when stretching

Pick a road or trail you are familiar with:

When starting out, the last thing you want to worry about is getting lost. Before you lace up your
sneakers, do some research: ask friends where they like to run, use online running forums to find popular routes, and check to see if your park has designated trails. 
The more popular and visible the trail, the better.

Wear the appropriate footwear:

Adapt your shoes to your environment. A regular running sneaker works for the flat, predictable surface of a treadmill. But once you are outdoors, make sure the sneaker’s tread can handle the gravel, dirt roads, and slick trails. Runners should get a sneaker that supports the feet while having the appropriate sole to help maneuver and provide support over uneven surfaces.

Start slow:

Running outside is more taxing on your muscles, joints and bones, making you more prone to injuries like shin splints. Start off with shorter distances on flat roads or trails. As your endurance improves, gradually increase your mileage and hill work.

Maintain a constant pace:

Don’t feel compelled to push yourself to run at the same pace that you would on a treadmill. Start with moderate and comfortable pace that allows you to run safely, and gradually increase your speed over several weeks as your body allows.

If you’ve been running on a treadmill for a while, transitioning to the outdoors may take time. The mechanics of running on a stationary treadmill are different than running outside on an uneven surface. When in doubt, you can always talk to a chiropractor about how to improve your form and prevent/manage injuries.

Note: Running is a high-impact activity. If you’ve never run before, please consult a chiropractor/medical practitioner to ensure you won’t worsen any pre-existing conditions or cause injury to your joints.

#running #outside #exercise #stretch #newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgwellness #chiropractic #massage #physiotherapy #rehabilitativeexercise #wecanhelp #recordreaderaward2020 #newpatientswelcome #newhamburg #wilmot

Tuesday, March 23, 2021

Knee Conditions Treated at New Hamburg Wellness Centre

Do you suffer from knee pain?

The human knee takes on a great deal of mechanical stress. 💥
As a result, many people suffer from a variety of knee complaints including:
• Arthritis
• Bursitis
• Patello-femoral disorders
• Osgoode Schlater's
• Chondromalacia
• Ligament sprains
• ITB syndrome
• Cartilage/meniscal damage
These injuries may arise for any number of reasons, including trauma, repetitive stress, abnormal mechanics, occupational and sport injuries, and the normal aging process. 🤾‍♀️🏈🏂
In the event that you suffer a knee injury that does not subside, contact our office to schedule an assessment with one of our licensed health professionals who deal in the diagnosis and treatment of knee pain.
Contact us today to make an appointment
📞 519-662-4441