If you’ve ever been in the middle of recovering from an injury and found yourself thinking — I’ve done everything right, why isn’t this better yet — this is for you.

Healing is not linear. That’s not a platitude; it’s genuinely how the body works. And understanding what’s actually happening in your recovery can make a significant difference — not just physically, but in how you feel about the process.

Stage one: bringing down the inflammation

In the early stages of an acute injury, everything we do is focused on reducing inflammation. Move as much as you can tolerate. Ice. Rest when you need to. Treat your body well — eat well, drink water, sleep. These aren’t just good habits; they’re active parts of the recovery process.

Anything less than three months is still considered an acutely healing phase. That means we’re not expecting stability yet. We’re not expecting a straight line. We’re expecting the body to do what bodies do — which is respond, react, and gradually find its way back.

Stage two: building strength and stability

As things improve, we add in strengthening and stretching — the things your body couldn’t tolerate right at the beginning. This is the long game. These exercises aren’t just for when you’re in pain. They’re what creates the stability that prevents the next flare-up.

Here’s what tends to happen: things start to improve, and people stop doing the exercises. Completely understandable — if it’s working, why keep going? But stopping is often exactly when we see the setback. You bent down to pick up a Kleenex, and suddenly you’re back where you started. That’s not a sign that nothing has worked. That’s a sign that you’re still in a reactive phase, and the work isn’t done yet. 

The exercises stay in the plan whether you’re having a good week or a bad one. That’s the whole point of them.

Stage three: the mental game

This is the one we talk about least, and often the one that matters most.

“It should be better by now” is a stressor. And stress — that specific anticipatory stress of worrying that something won’t heal — can keep the body in a reactive state. We add a whole layer of mental pressure on top of the physical recovery, and sometimes that pressure is part of what’s slowing things down.

I had a patient recently who is a triathlete. He was managing a shoulder injury and made a deliberate choice to take two full weeks off swimming — something he loves — because he knew he had a race coming up and he’d rather protect that goal. He wasn’t expecting a personal best. He knew he wasn’t at his physical peak. But he gave himself permission to be in a healing phase rather than fighting against it, and that patience is what actually gets people to the other side.

Take the thing that aggravates it off the table for a bit. Be patient with progress. Don’t push through for an event when resting before it will serve you better. And don’t expect to always be at 100% — especially when you’re in the middle of healing.

What this looks like in practice

•       Bring down the inflammation — move, ice, rest, eat well, drink water

•       Stick with the strengthening exercises even when things improve — they’re the long game

•       Give your body permission to heal without adding the pressure of a timeline

•       Take breaks from the activities that aggravate things, especially before something important

•       Recognize that a flare-up is not a failure — it’s information

If you’re in the middle of a recovery that feels frustratingly slow, come in and talk to us. Sometimes the most helpful thing is a conversation about where you actually are in the process — and what realistic progress looks like from here.

Book an appointment

Call us at 780-352-2101 or book online at wetaskiwinfamilychiropractic.com

Lower back pain is one of the most common issues people face and it can sneak up whether you’re sitting at a desk, staying active, or just moving through daily life. The good news? Many causes are preventable or manageable with small changes. Here are five common culprits and what you can do about them.

1. Poor Posture

Slouching at your desk, hunching over your phone, or curling up on the couch can put extra strain on your lower back.

Solution:

• Keep your head aligned with your spine and shoulders relaxed.
• Use a chair that supports your lower back.
• Take short breaks every 30 – 60 minutes to stand, stretch, or walk.

2. Weak Core Muscles

Your core isn’t just your abs; it includes your back and pelvic muscles too. Weakness here can make your lower back work overtime, leading to pain.

Solution:

• Incorporate core-strengthening exercises like planks, bridges, and bird-dogs.
• Even gentle stretching can help relieve pressure on your lower back.
• Consistency matters: 5 – 10 minutes a day can make a difference.

3. Improper Lifting

Lifting heavy objects incorrectly, like bending at the waist instead of the knees, can cause sudden or chronic lower back pain.

Solution:

• Always lift with your legs, not your back.
• Keep the object close to your body.
• Avoid twisting while lifting; turn your whole body instead.

4. Sedentary Lifestyle

Sitting for long periods, especially in winter or during work-from-home months, tightens muscles and reduces circulation, which can contribute to lower back discomfort.

Solution:

• Stand up and move every hour.
• Try light walking, gentle stretching, or yoga indoors.
• Consider a standing desk or adjustable workstation if possible.

5. Stress and Muscle Tension

Yes, stress can actually make your lower back hurt! When your body is tense, muscles tighten and posture suffers, creating pain over time.

Solution:

• Practice relaxation techniques: deep breathing, meditation, or stretching.
• Regular chiropractic adjustments or massage can help release tension.
• Maintain healthy sleep habits to allow your muscles to recover.

When to Seek Professional Help

While many cases of lower back pain can improve with lifestyle changes, if pain is severe, persistent, or accompanied by numbness, tingling, or weakness in your legs, it’s time to see a professional. A chiropractor can assess your posture, spine alignment, and muscle function, and give you a personalized plan to relieve pain and prevent it in the future.

Lower back pain doesn’t have to hold you back. With a few small changes and proper support, you can strengthen, stretch, and protect your back for everyday life, pain-free and confident.

As we age, our bodies go through countless changes, some expected, others less welcome. From joint stiffness to reduced mobility, muscle tension, and chronic pain, these challenges can impact quality of life. Fortunately, massage therapy offers a gentle yet powerful way to support the body’s natural healing processes, especially when paired with chiropractic care.

At Wetaskiwin Family Chiropractic, we often recommend massage therapy as part of a holistic wellness plan for our senior patients. Here’s why it makes such a difference.

1. Eases Muscle and Joint Pain

Many older adults experience soreness and stiffness caused by arthritis, inflammation, or years of wear and tear on joints. Massage therapy helps increase blood circulation, relax tight muscles, and reduce inflammation, allowing for smoother, more comfortable movement.
In fact, regular massages can decrease the need for pain medications by naturally stimulating the body’s production of endorphins; the “feel-good” hormones that ease pain and boost mood.

2. Improves Flexibility and Mobility

Over time, muscles and connective tissues lose elasticity, leading to limited range of motion. Gentle massage techniques such as Swedish or myofascial release can help restore flexibility by stretching and loosening these tissues.
For seniors who struggle with balance or stiffness, this improved mobility can make everyday tasks like walking, bending, or reaching feel easier and safer.

3. Enhances Circulation and Lymphatic Flow

Good circulation is key to maintaining healthy tissues and organs. Massage encourages better blood flow, which delivers oxygen and nutrients to the muscles while helping remove toxins and waste products.
It also supports the lymphatic system, which plays an essential role in immunity. This makes massage especially valuable for older adults looking to strengthen their body’s natural defenses.

4. Promotes Relaxation and Better Sleep

Aging often brings sleep difficulties, whether due to pain, anxiety, or changes in routine. Massage therapy calms the nervous system, lowers cortisol levels, and encourages deep relaxation helping promote better sleep quality and reduced stress.
Many patients report feeling more refreshed and emotionally balanced after just one session.

5. Supports Emotional Well-Being

Touch is one of the most powerful forms of human connection. For older adults especially those living alone or in care homes regular massage provides comfort, emotional warmth, and a sense of being cared for. Studies have shown that therapeutic touch can help reduce symptoms of anxiety and depression, improving overall quality of life.

6. Complements Chiropractic Care

When combined with chiropractic adjustments, massage therapy can prepare the muscles and joints for alignment, making treatments more effective and longer-lasting.
Massage helps the body stay in balance, improving posture and enhancing the benefits of chiropractic care for pain relief and mobility.

Massage therapy isn’t just a luxury, it’s a form of preventive health care. For older adults, it can mean fewer aches, better movement, and a greater sense of well-being. Whether you’re managing chronic pain or simply want to stay active and independent, massage can play a vital role in supporting your long-term health.

If you or a loved one could benefit from massage therapy, our team at Wetaskiwin Family Chiropractic would be happy to create a personalized care plan that meets your needs.

Book your next massage or chiropractic visit today and start feeling the difference a healing touch can make.

-Orthotics are designed to fit your unique foot shape, offering personalized support for your arches and overall foot structure
-Proper support reduces strain on your ankles, lower back and and knees, improving posture and alignment.
-Orthotics can alleviate conditions like plantar fasciitis, flat feet, bunions, and high arches
-Orthotics can make daily activities like walking, running, or standing for long periods more comfortable and cause less stress on the body, knees, and lower back, and in physically demanding jobs.

Questions about orthotics, whether they are right for you. Send us a message or call us! And we will happily try to answer your questions!🌿

Looking for some stress relief? Better sleep? Maybe some pain relief? What can acupuncture offer for you?

1. Stress relief
Acupuncture regulates the nervous system by balancing cortisol levels and enhancing relaxation responses.

2. Pain Relief
Acupuncture stimulates the release of natural pain-relieving chemicals like endorphins and increases blood flow to help reduce pain.

3. Better Sleep
Acupuncture stimulates melatonin production and reduces tension, helping patients get more restful sleep.

4. Heal Faster
Acupuncture aids in immune regulation and reducing inflammation, which helps promote the body’s natural healing processes.