Do you have a sore knee joint and don’t know what to do about it?  Try acupuncture for knee pain with our team at Nottinghill!

There are a number of sources of knee pain including ligament sprains, meniscus tears, muscle imbalances and osteoarthritis.  Knee pain is a common complaint that affects people of all ages from athletes to older adults.  There are many options for the treatment knee pain, but acupuncture is one option thats gaining increased popularity!  Acupuncture for knee pain involves inserting thin needles into specific points in the body to help stimulate healing.  Whether the root of the problem is arthritis, trauma, chronic overuse or stubborn inflammation acupuncture can provide significant relief!

Acupuncture Treatment For Knee Pain

Acupuncture is rooted in ancient Chinese medicine, but Dr.Jenn has been trained in a contemporary westernized approach to acupuncture for muscle and joint pain!  Acupuncture involves inserting thin needles along specific points in the body.  These points are along pathways, called ‘meridians’, that perfectly map out the route of big nerves in our body.  By placing needles along the path of these nerves, it stimulates a healing response to those direct points, and anywhere that nerve travels beyond that point.  Acupuncture has the ability to relax tight muscles, trigger the release of the body’s natural painkillers (endorphins) and boost blood flow to the affected areas.

How Does Acupuncture Work?

The needles used for acupuncture are very fine and sterile and one-time-use.  Inserting the needles into specific acupuncture points stimulates healing in multiple ways:

1. Nerve Stimulation:  The needles can stimulate both sensory and motor nerves.  The stimulation sends a signal to the brain and spinal cord, which helps stimulate the body’s natural pain killers – endorphins!
2. Improved Blood Flow:  Inserting needles can increase blood circulation to targeted areas, helping to reduce inflammation and promote tissue healing – which is especially useful for conditions like knee pain!
3. Muscle Relaxation:  Acupuncture can help reduce muscle tension and promote relaxation which may relieve pressure on joints and reduce associated discomfort
4. Regulation of Nervous System:  Acupuncture can help regulate the autonomic nervous system, reducing stress and supporting the body’s natural recovery processes.

Acupuncture For Knee Ligament Pain

Knee ligament sprains – such an injuries to the ACL, MCL, LCL – are common among athletes and active individuals, often resulting from sudden twists, impacts, or overstitching of the joint. These injuries can lead to significant pain, swelling, stiffness and reduced mobility, making daily activities or sports performance difficult.  When a ligament is sprained, surrounding tissues often become tight or inflamed as the body tried to protect the inured area.

Acupuncture helps by improving blood flow to the join which delivers oxygen and nutrients needed for repair while flushing out inflammatory byproducts.  Acupuncture will help to reduce swelling and stiffness in the knee.  Acupuncture for the knee will help to calm over-active pain signals via the release of endorphins.  Patients often reports a significant reduction in knee pain after just a few sessions.  Whether you’re dealing with a mild sprain or recovering from a more serious ligament injury, acupuncture can be an extremely effective part of a treatment plan!

Acupuncture for Meniscus Pain and Meniscus Tears

A meniscus tear is another common knee injury, especially among athletes and those who engage in repetitive knee movements.  Meniscus pain and tears occur when the cartilage that cushions and stabilizes the knee joint- the meniscus – is torn due to trauma or degeneration.  Symptoms can include pain, swelling, clicking/locking of the knee and difficulty with weight-bearing.  The meniscus is a structure with extremely poor blood flow. This means that healing the meniscus can be difficult.

Acupuncture will improve blood flow to the knee which will reduce swelling.  Acupuncture will relax the surrounding musculature which are often tight due to overcompensation in effort to manage the pain.  While acupuncture will not ‘repair’ a torn meniscus, it can play a very powerful role in managing symptoms and promoting a faster recovery.

Acupuncture for Patellofemoral Pain Syndrome

Patellofemoral Pain Syndrome (PFPS), often referred to as ‘runner’s knee’, is a common condition that causes pain around the front of the knee and kneecap.  It’s frequently seen in runners, cyclists and active individuals.  Pain typically worsens with activities like squatting climbing stairs or prolonged walking/running.  A classic sign is ‘movie-goers knee’, which is a symptom where pain arises/worsens after being sitting for a long period of time.  This syndrome is caused by a maltracking/misalignment of the patella (knee cap) along the femur (thigh bone)

For PFPS, acupuncture can help relieve muscle tightness around the quadriceps, hamstrings and hip flexors – key contributors to knee cap misalignment and knee pain.  Targeting these areas with acupuncture helps restore proper movement and balance around the knee joint.  Acupuncture treatment for PFPS is customized to include points around the knee, thigh and lower leg to help restore function and alleviate pain!

Acupuncture for Osteoarthritis

Knee osteoarthritis (OA) is a chronic condition that results from the gradual breakdown of cartilage in the knee joint.  As the cartilage wears away, bones begin to rub against each other, leading to pain, swelling and reduced mobility.  This condition affects millions of people, especially older adults, and can significantly limited daily activities and decrease quality of life.

Acupuncture for knee pain caused by OA will help to modulate pain signals and reduce the inflammatory response associated with OA.  Regular acupuncture treatments can drastically reduce pain, improve mobility and help to maintain overall function of the knee.  One of the key benefits associated with acupuncture for knee OA is it’s ability to help manage pain without the unpleasant side effects often associated with pain medication.  Acupuncture will not reverse cartilage damage, but it can be an effective part of a treatment plan for managing pain and keeping the knee mobile.

Acupuncture Treatment For Knee Pain

Acupuncture sessions are typically 20-30 minutes long.  The acupuncture needles are inserted into points around the knee, thigh, lower leg and foot depending on the condition being treated.  Our acupuncture team will work with you to find a comfortable position so that you can relax for the duration of the needling.

The acupuncture procedure is painless, and patients often leave a session feeling relaxed.  Many of our patients report having a great sleep the night following appointments.

Grief Counselling in Oakville

Grief is one of the most complex emotional experiences we encounter as humans. Whether the loss involves a loved one, a relationship, or a life chapter, it can feel overwhelming and disorienting, especially as we face milestones like holidays. At our Oakville counselling clinic, for many, the first holiday season after a significant loss brings waves of emotions—from sadness and anger to nostalgia and confusion. As a therapist, I often remind my clients that grief is not linear, and there is no “right” way to navigate it. Reach out to me, psychotherapist Alessia Zita to connect.

Let’s explore the grieving process, what to expect during the first holidays after a loss, and practical strategies to help you honour your grief and care for yourself during this challenging time.

What are the Stages of Grief?

There are 5 Stages of Grief. While these stages can provide a helpful framework, it’s important to remember that grief is an individual process—you may not experience all the stages, and they may not occur in any particular order.

Here are the five stages of grief:

1. Denial: Denial often serves as a defence mechanism that allows us to absorb loss at our own pace. During this stage, you may feel numb, in shock, or unable to accept the reality of the loss. Thoughts like “This can’t be happening” are common.

2. Anger: As the initial shock begins to fade, emotions can intensify, leading to feelings of anger. You may feel angry at yourself, others, or even the person you lost. Questions like “Why me?” or “How could this happen?” may surface.

3. Bargaining: In this stage, you may find yourself dwelling on “what-ifs” and “if-only” scenarios. You might try to negotiate with a higher power or replay moments in your mind, hoping for a different outcome.

4. Depression: Feelings of sadness, loneliness, and despair often arise as the weight of the loss sinks in. This is a natural response to loss, and while it can feel isolating, it’s important to allow yourself to feel these emotions without judgment.

5. Acceptance: Acceptance doesn’t mean you’re “over” the loss. Instead, it reflects a shift toward understanding and integrating the loss into your life. You begin to acknowledge the reality of the loss and find ways to move forward while holding space for your grief.

It’s important to remember that grief is not linear, you cannot work your way from 1 to 5 in a direct oath per se. You may revisit stages multiple times or experience them in varying intensity. Grief is unique to you, shaped by your relationship with the person or thing you lost, your support system, and your personal coping style.

What to Expect The First Holidays After Grief?

The first holiday season after a loss can be one of the most challenging times of the grieving  process. Holidays are often filled with traditions, memories, and expectations—all of which can heighten your awareness of the absence left by your loved one.

Here are some common experiences you may encounter:

1. Heightened Emotions: You might feel waves of sadness, anger, or longing. Memories associated with holiday traditions can bring comfort but may also trigger feelings of emptiness.

2. Pressure to Feel “Joyful”: The societal focus on joy and celebration can feel at odds with your grief. It’s normal to struggle with the expectation to be festive when you’re grieving.

3. Changes in Family Dynamics: Your family may feel incomplete without your loved one. Roles might shift, and traditions may feel different or painful.

4. Guilt for Enjoying Yourself: If you find moments of laughter or joy, you might feel guilty, as though experiencing happiness means you’re forgetting your loved one.

5. Physical and Mental Exhaustion: Grief can take a significant toll on your body and mind. The added stress of the holidays may leave you feeling drained, foggy, or unmotivated.

It’s important to remember that all of these feelings are normal. Grief is complex, and the holidays have a way of amplifying its impact. In Oakville or online, you can work alongside me, Alessia Zita, to begin navigating some of these common grief experiences, as well as more complex experiences.

What are strategies to Navigate the Holidays While Grieving in Oakville?

While nothing can erase the pain of loss, there are steps you can take to care for yourself and honour your loved one during the holiday season. Here are some suggestions:

1. Give Yourself Permission to Feel

Allow yourself to experience whatever emotions arise—whether it’s sadness, anger, or joy. There is no “right” way to grieve. Acknowledge your feelings and remind yourself that it’s okay to not be okay.

2. Set Boundaries

Be mindful of your energy and emotional limits. You don’t have to attend every event, engage in every tradition, or meet everyone’s expectations. It’s okay to say no to plans that feel overwhelming and to prioritize your own well-being.

3. Modify Traditions

Consider whether certain traditions bring comfort or pain. You might choose to adapt familiar traditions or to create new traditions that honour your loved one. For example, lighting a candle, sharing stories, or preparing their favourite dish can be a meaningful way to include their memory.

4. Find a Support System

Reach out to friends, family, or support groups who understand what you’re going through. Talking about your grief can help you feel less alone. If needed, therapy can provide a safe space to process your emotions and develop coping strategies.

5. Honour Your Loved One

Find ways to celebrate the life and love you shared. You might:

• Hang an ornament in their memory

• Write a letter to them

• Donate to a charity in their name

• Share stories or memories with others

Honouring your loved one can provide comfort and a sense of connection during the holidays.

6. Be Kind to Yourself

Grief can be exhausting, so be gentle with yourself. Allow time for rest, self-care, and activities that bring you comfort, even if they’re small. Treat yourself with the same compassion you would offer to a friend who is grieving.

A Gentle Reminder: Grief is a Journey

The holidays after a loss are not about pretending to be okay or rushing through your grief. Instead, they are an opportunity to honour your feelings, your loved one, and the reality of your experience. Grief doesn’t have an endpoint—it evolves over time as you learn to carry the loss alongside you.

If you are struggling with grief, know that you are not alone. It’s okay to ask for support, whether from friends, family, or a psychotherapist. Together, we can create space for your grief, explore ways to navigate this season, and help you find moments of meaning and connection, even amidst the pain.

You are allowed to grieve in your own way and at your own pace. Be patient with yourself, and remember: it’s okay to feel sadness and joy at the same time. Your grief is a testament to the love you shared, and that love will always be a part of you.

If you need additional support in navigating grief, especially during you family’s holidays/traditions, I’m here to help. Please feel free to reach out for a session—you don’t have to walk this journey alone.

You can reach out to schedule a 15 minute consultation at alessia.therapy@gmail.com, where we can explore how you can process and manage your grief during difficult life moments to support your journey toward healing and growth. Sessions are offered in-person in Oakville, as well as virtually.

Alessia Zita, Registered Psychotherapist (Qualifying)

The start of a new year brings a sense of renewal and the opportunity to set intentions for personal growth. While resolutions often focus on physical fitness or career goals, prioritizing mental health is just as important—if not more so. Engaging in activities that support mental well-being can set the tone for a balanced, fulfilling year ahead.

As a therapist, I encourage my clients to use the new year as a chance to reflect, reset, and integrate practices that nurture their emotional and mental health. Let’s explore the importance of mental health in the New Year together and look at practical activities to help you thrive in the months to come.

Why Mental Health Matters?

Mental health is the foundation of overall well-being. It influences how we think, feel, and act, as well as how we manage stress, relate to others, and make decisions. Prioritizing mental health can:

• Enhance your ability to cope with life’s challenges.

• Improve relationships with friends, family, and colleagues.

• Boost your productivity and focus.

• Increase your overall happiness and satisfaction.

Taking proactive steps to care for your mental health at the beginning of the year can create lasting benefits throughout the year.

What Activities Boost Mental Health in the New Year?

Here are ten activities to support your mental well-being as you step into the new year:

1. Set Realistic Goals

Setting goals provides direction and a sense of purpose. However, it’s essential to keep your goals achievable and aligned with your values. Break larger goals into smaller, actionable steps, and celebrate your progress along the way.

• Example: Instead of “I will exercise every day,” try “I will move my body in a way I enjoy three times a week for 30 minutes each.”

2. Practice Gratitude

Gratitude can shift your focus from what’s lacking in your life to what you have. Consider keeping a gratitude journal where you list three things you’re grateful for each day.

• Activity: Start each morning by reflecting on one thing you’re thankful for. It can be as simple as having a warm cup of coffee or a supportive friend.

3. Create a Morning Routine

Establishing a morning routine can set a positive tone for your day. Include activities that promote calmness and clarity, such as meditation, journaling, or light stretching.

• Tip: Keep it simple and consistent to avoid feeling overwhelmed.

4. Connect with Nature

Spending time in nature has been shown to reduce stress and improve mood. Whether it’s a walk in the park, hiking, or simply sitting outside, nature offers a grounding experience.

• Challenge: Commit to spending 20 minutes outdoors at least three times a week.

5. Foster Social Connections

Human connection is vital for mental health. Reach out to loved ones, join a club or group, or attend community events to build relationships.

• Idea: Host a small gathering or attend a virtual event to stay connected, especially if in-person interaction feels daunting.

6. Prioritize Self-Care

Self-care isn’t a luxury; it’s a necessity. Make time for activities that recharge you, whether it’s reading, taking a bath, or pursuing a hobby.

• Self-Care Reminder: Schedule self-care like any other important appointment to ensure it becomes a regular practice.

7. Practice Mindfulness

Mindfulness involves being present in the moment without judgment. This practice can help reduce anxiety and improve emotional regulation.

• Exercise: Try a simple mindfulness technique, such as focusing on your breath for five minutes or observing your surroundings using your senses (What do you see, smell, hear, feel, taste).

8. Limit Screen Time

Excessive screen time, especially on social media, can negatively impact mental health. Set boundaries to ensure you’re not overstimulated or comparing yourself to others. Reminder: Social media is *fake*,don’t compare your low moments to others ‘highlight reels’ or the best/edited moments often seen online.

• Suggestion: Use apps or settings to limit your screen time and designate tech-free hours, especially before bed.

9. Engage in Creative Outlets

Creative activities like painting, writing, or playing music can provide an emotional release and improve mood. Don’t worry about the end result; focus on the joy of creating.

• Activity: Dedicate an hour each week to a creative pursuit that brings you joy.

10. Seek Professional Support

Sometimes, the best way to support your mental health is to reach out to a therapist. Therapy offers a safe space to explore your feelings, develop coping skills, and navigate challenges. Connect with me for a session or a free 15-minute consultation in-person in Oakville or virtually, to explore how to may work together to accomplish your goals or tackles your setbacks.

• Take Action: If you’ve been considering therapy, the new year is a perfect time to schedule an initial consultation.

How to Create Sustainable Habits?

The key to maintaining mental health throughout the year is consistency. Rather than overwhelming yourself with multiple changes at once, focus on integrating one or two new practices into your routine at a time. Over time, these small shifts can lead to significant improvements.

Tips for Building Habits

1. Start Small: Begin with manageable steps to build confidence and momentum.

2. Be Patient: Change takes time, and setbacks are part of the process.

3. Track Your Progress: Use a journal or app to monitor your habits and celebrate milestones.

4. Stay Flexible: Adjust your approach as needed to fit your lifestyle and priorities.

How to Overcome Challenges?

It’s normal to face obstacles when trying to prioritize mental health. Common challenges include lack of time, motivation, or energy. Here are some strategies to overcome them:

• Time Management: Identify your top priorities and schedule time for mental health activities.

• Motivation: Remind yourself of your “why” and visualize the benefits of your efforts.

• Energy: Listen to your body and rest when needed. Sometimes, taking a break is the best form of self-care.

• Self-compassion: Learning a new skill can be hard. Don’t let small failures knock you off course of your goals. It’s how we show up for ourselves when we realize we fell off from our goal that makes the difference. How we talk to ourselves in these moments are crucial to encouraging ourselves to keep trying to develop that new habit or skill.

The Role of Therapy in the New Year

Therapy is a valuable tool for anyone looking to improve their mental health, whether you’re navigating specific challenges or simply seeking personal growth. A therapist can help you:

• Identify areas for improvement and set realistic goals.

• Develop strategies to manage stress and build resilience.

• Gain insight into patterns and behaviours that may be holding you back.

If you’re ready to take the next step in your mental health journey, consider reaching out to a therapist. The new year is an excellent time to invest in yourself and create a foundation for lasting well-being.

Book today for your new years – new you – checkup!

The new year is a time of opportunity and renewal. By prioritizing your mental health and incorporating supportive activities into your routine, you can set the stage for a more balanced and fulfilling year. Remember, small changes can lead to significant growth, and seeking support when needed is a sign of strength.

If you’re looking for guidance or support, I’m here to help. Together, we can create a personalized plan to help you achieve your goals and thrive in the year ahead. Let’s make this year one of growth, resilience, and mental wellness.

Reach out to connect at alessia.therapy@gmail.com. We can connect and explore if you think we will be a good fit to move forward with your therapy goals in a free 15-minute consultation. Sessions are offered in-person in Oakville, as well as virtually.

As a therapist, a common struggle I see clients face is the inability to offer themselves the same kindness and understanding that they readily give to others. A lack of self-compassion can create significant barriers to mental and emotional well-being. This can look like holding yourself to impossibly high standards, feeling overwhelmed by your perceived failures, or getting stuck in a cycle of self-criticism.

If you’ve ever found yourself feeling like your own worst enemy, you’re not alone. It’s a deeply human experience to judge ourselves harshly, especially when we’re stressed, struggling, or feeling vulnerable.

But what if I told you there was another way? Self-compassion isn’t just a nice idea; it’s a trans-formative practice that can fundamentally change the way you communicate with yourself, support your mental and emotional well being, and tackle the challenges life throws your way.

Let’s explore what self-compassion is made up of, why it matters, and how you can begin incorporating it into your life. As you read, I encourage you to approach this topic with curiosity. This isn’t about perfection—it’s about progress.

Reach out to book a free 15 minute consultation to discuss how we can work together to add self-compassion into your healing journey.

What is Self-Compassion?

Self-compassion involves treating yourself with the same kindness, care, and support that youwould offer to a close friend who is suffering. It consists of three key elements:

1. Self-Forgiveness: Instead of being critical and judgmental when you make a mistake or experience pain, you respond with understanding, patience, and encouragement. Think of the comforting words you’d offer a loved one and offer those same words to yourself.

2. Common Humanity: Recognizing that suffering, mistakes, and imperfection are a normal part of the shared human experience. When we feel alone in our struggles, we tend to amplify our pain. Self-compassion reminds us that everyone faces difficulties—you are not alone.

3. Mindfulness: Being aware of your thoughts and emotions in the present moment without judgment or avoidance. This means acknowledging your pain rather than suppressing it or becoming consumed by it.

At its core, self-compassion is about showing up for yourself with warmth and understanding, no matter what you’re going through. I can help you develop these skills and bring a more compassionate way to talk to yourself and support yourself.

Why Does Self-Compassion Matter?

Many people mistakenly believe that being kind to themselves will make them lazy or unmotivated. They hold onto the belief that harsh self-criticism is necessary to improve and achieve. However, research tells a different story.

Studies have shown that self-compassion is strongly linked to greater emotional resilience, motivation, and overall well-being. Here are just a few of the many benefits:

• Reduced Anxiety and Depression: People who practice self-compassion experience lower levels of stress, anxiety, and depression. By offering themselves kindness during difficult times, they avoid getting stuck in cycles of shame and self-blame.

• Improved Resilience: When you treat yourself compassionately, you’re better able to bounce back from setbacks. Instead of seeing failure as a reflection of your worth, you can view it as an opportunity to learn and grow. Self-compassion can also ask the important questions like, what do I define as a failure? Is this a fair measure? Would I hold someone else to this standard?

• Healthier Relationships: Self-compassion allows you to show up authentically in your relationships. When you have a kind relationship with yourself, you’re less likely to depend on others for validation or approval.

• Increased Motivation: Surprisingly, being kind to yourself fosters a healthier drive to improve. Rather than motivating yourself with fear or punishment, self-compassion encourages growth through care and understanding.

Self-compassion isn’t about ignoring problems or avoiding responsibility. It’s about creating a foundation of kindness and acceptance that enables you to navigate life with greater clarity and courage.

Why is Self-Compassion so Hard?

Even when we understand the importance of self-compassion, many of us find it difficult to practice it. Why is that?

One reason is that self-criticism or a negative internal dialogue may feel familiar. For many people, it’s a learned response developed in childhood, where perfection or achievement may have been necessary to gain approval or avoid criticism. Over time, this critical voice can become so ingrained that it feels like a normal part of who we are. Having to bully ourselves into change is not a fair way to encourage ourselves. For this reason, it comes at a sacrifice to our emotional and mental well being.

What causes me to have a negative inner critic?

Additionally, cultural and societal messages often glorify toughness and independence. We’re told to “power through” difficulties and to view kindness toward ourselves as weakness. This mindset can make self-compassion feel counter-intuitive or undeserved. Together we can explore the expectations or pressures we may feel to act a certain way and figure out how to support a worldview that better aligns with your personal beliefs.

If any of these challenges resonate with you, know that you’re not alone. Building self-compassion is a process, and like any skill, it takes practice and patience. I will always say, if it was easy you would be doing it already. We do the hard stuff in therapy.

5 Steps on How to Start Practicing Self-Compassion

The good news is that self-compassion can be learned. Below are a few practical ways to begin integrating this powerful practice into your daily life:

1. Notice Your Inner Critic

Start by paying attention to the way you talk to yourself, especially during difficult moments. Is your inner voice harsh, critical, or unforgiving? If so, pause and ask yourself: Would I say this to a loved one? A friend? If not, try reframing your words with kindness. For example, instead of saying, “I’m such a failure,” you could say, “I’m struggling right now, but I’m doing the best I can.”

2. Practice Self-Soothing

When you’re feeling overwhelmed or hurt, offer yourself comfort. This can be as simple as placing a hand over your heart, taking deep breaths, or repeating a gentle phrase like, “This is hard, but I’m here for myself.” Physical gestures of kindness can have a calming effect on your nervous system. Similarly to noticing your inner critic, you can ask yourself: How would I show up for a loved one in a similar situation? What support would I give? We give the way we want to receive and if you can hold that space for another, you deserve to give that support to yourself as well.

3. Embrace Common Humanity

Remind yourself that imperfection is part of being human. When you make a mistake or face hardship, instead of isolating yourself, remember that everyone experiences moments of struggle. You are not alone in this.

4. Write a Self-Compassionate Letter

Take a moment to write a letter to yourself as if you were writing to a close friend who is struggling. Offer understanding, support, and encouragement. Re-reading this letter in difficult times can serve as a powerful reminder of your capacity for self-kindness.

5. Engage in Mindfulness

Mindfulness helps you observe your thoughts and emotions without judgment. When difficult feelings arise, try to notice them without labeling them as “good” or “bad.” Instead, acknowledge them with compassion: “I’m feeling anxious right now, and it’s normal to feel anxious sometimes– Struggle is a part of the human experience.”

A Gentle Reminder

Self-compassion isn’t about changing who you are; it’s about softening the way you relate to yourself. You don’t need to earn the right to treat yourself with kindness—you already deserve it, it’s not something you need to earn.

If this feels challenging, that’s okay. Like any skill, self-compassion takes time, patience, and practice. Start small, celebrate your progress, and remember: even the intention to treat yourself with more kindness is a step toward healing.

If you find yourself struggling with self-compassion and want additional support, therapy can provide a safe space to explore these challenges. Together, we can work to quiet your inner critic, cultivate self-kindness, and build a more compassionate relationship with yourself.

You are worthy of your own care and understanding—let this be the beginning of offering yourself the love and compassion you so freely give to others.

If this topic resonates with you and you’d like to learn more, I’m here to help. Feel free to reach out to schedule a 15 minute consultation at alessia.therapy@gmail.com, where we can explore how self-compassion can support your journey toward healing and growth. Sessions are offered in-person in Oakville, as well as virtually.

Alessia Zita, Registered Psychotherapist (Qualifying)

Learn More About Low Back Pain and Sitting Here

How Does Sitting Cause Lower Back Pain?

Pressure on Lumbar Discs from sitting!

Pain can arise from the joints, muscles and nerves in the lower back. Sitting can become problematic for multiple reasons. The pressure placed on the discs in the lower back are highest during sitting. This increase in pressure can irritate discs that are bulged or herniated, and cause aggravation of the nerves associated with those spinal levels.

Lumbar Muscle Spasm and pain!

Prolonged sitting can also cause muscle spasm that can lead to pain. The increased strain placed on the spine can bother many muscles in the lower back, including the QL and the lumbar paraspinal musculature. When the body is inactive and the muscles do not move, they can spasm and cramp. Sitting for longer than an hour keeps the muscles inactive and they can start feeling tight. Prolonged positions are not good for our muscles – our bodies were made to move – so taking frequent breaks to stand, walk or stretch is very important!

Pain From Sitting All Day? See How Oakville Chiropractic can help!

Tight Hip Flexors from sitting too much!

Sitting can also cause lower back pain by causing the muscles in the front to be in a shortened position. The hip flexor muscles include the psoas muscle an the rectus femurs (one of the four quad muscles). The psoas muscle attaches to every level of the lumbar spine and into the inside aspect of the upper thigh. The rectus femoris muscle attaches from the front of the pelvis into the knee. When the hips are flexed (as they are with sitting) the hip flexor muscles are in a shortened position. Standing up causes these muscles to lengthen, and if they’ve gotten too comfortable in a short position they can spasm and cause discomfort in the lower back.

Check Out Our Hip Flexor Stretches Here

Stretches for Lower Back Pain From Sitting

Glute Stretches for low back pain.

Laying on your back and pulling your knees in towards your chest can feel great after a prolonged period of sitting.  This movement helps to pull the spine into the opposite direction as sitting.  It helps to lengthen the muscles of the lower back and glutes (which are often sources of lower back pain!)

Hip Flexor Stretches for back pain!

Sitting keeps our hip flexor muscles in a shortened position.  When these muscles are short, and then we try to stand up, they can become very uncomfortable and cause lower back pain.  Hip flexor stretching should be a consistent part of a stretching routine for any person who sits at a desk all day! 

Exercises for Lower Back Pain From Sitting!

Cat Cow for low back pain from sitting!

These classic yoga poses help to keep the spine mobile.  After sitting all day, it is so important to get the spine moving.  These simple exercises help to improve mobility through the lower back, and encourage movement in a safe way!

Find More Chiropractor Approved Core Exercises Here

Plank – to strengthen your core!

The plank is a classic core exercise that can be modified from beginner to advanced levels.  The plank exercise activates the deep core musculature and helps to build a strong and stable core.  Strong core musculature is the key to protecting and stabilizing the lower back and helping prevent lower back pain. 

How To Prevent Lower Back Pain From Sitting

1. Proper Chair – your spine will thank you for investing in an ergonomic chair.  Supporting your lower back properly while you sit can make a world of difference!  Everybody is different, so trying the chair before you buy is always a good idea.  Find a chair that is adjustable, so that it can be tuned to fit you! Desk ergonomics are so important!
2. Take Breaks!  This is so important.  Sitting for 6-8 hours a day is not healthy for your lower back.  You need to take breaks.  Get up.  Stand.  Go for a short walk.  Set a timer on your phone if you need to be reminded to move!
3. Build a Strong Core – Strengthening is the best way to keep our lower backs healthy.  Maintaining strong core musculature helps to protect the lower back, even when it is in a vulnerable position (like prolonged sitting!)

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Working from home has really started taking its toll. Sitting for 8 hours a day with a makeshift office set-up with less-than-optimal chairs and desks is putting extra strain on spine and causing text neck. Since Covid, our Chiropractic team has had a huge increase in text neck patients coming to our Oakville Chiropractor clinic. Maintaining good posture throughout the day can be difficult, and by the end of the day most people are slouched over their computers trying to get the last bit of work done and start suffering from neck pain. Over this last year, with more people working from home and spending more time than ever on the computer, our Oakville chiropractic clinic has seen an influx of neck and upper back pain otherwise known as text neck.

What constitutes good posture vs bad posture? Our Oakville chiropractors say that there isn’t really a hard and fast rule about posture, but there are some general guidelines that can help align your spine into a more optimal position. Parents, check your kids posture today, if they have the signs of text neck, get them in for an examination today!

Neck Posture and Text Neck Oakville Chiropractor

One of the easiest posture flaws to observe is a head/chin that falls too far forward. This is called an ‘anterior head carriage’ or text neck, and it can result in a whole list of postural strains and pains. An anterior head carriage can result from a dysfunctional mid back posture, straining to look at a computer screen, constantly hanging the head to look down at a phone etc. This is becoming the new normal for kids coming to the clinic complaining of everything from headaches and pain to breathing problems and sleeping issues.

An anterior head carriage or text neck creates strain through the muscles that are too long in the front of the neck and short, tight muscles at the base of the skull. The muscles in the front of the neck, called your SCM, can lengthen and become inactive. This can lead to the muscles becoming inactive and developing trigger points, which can refer pain into the front of the head and neck. On the other side of the body, the suboccipitals that are located at the base of the skull, are forced into a shortened position and can also start to refer pain behind the eyes and into the forehead – creating a headache.

There are also a group of muscles that sit along the vertebra in the front of the neck collectively called the deep neck flexors. These muscles can become very inactive and can further perpetuate discomfort caused by this issue. The deep neck flexors are very important postural muscles. They need to be activated to help hold your head up all day long. When they are working effectively, they help take some of the load off the traps, scalene and levator muscles. The ‘deep neck flexors’ can be activated through simple chin tucking exercises. These exercises will help correct anterior head carriage and strengthen the muscles of the cervical spine.

How To Improve Neck Posture and stop Text Neck

Get Adjusted

Our chiropractors can help make sure your joints move to the best of their ability. The neck is often the area that suffers most from poor posture, and the discomfort can be very debilitating. Poor posture isn’t something that just happens overnight. It is the result of prolonged stresses and positions that reinforce our shoulders and heads to fall forward.

How can adjustments help? Adjustments help to promote movement through the spinal joints. When the joints move as freely as they are supposed to, the spine can rest in a healthy, neutral position. When the spine is neutral, less stresses are put through the joints and that results in less pain and discomfort.

Learn More About How To Correct Posture

Posture Exercises

Stretching and strengthening the neck is one of the best things you can do for your posture. Most people spend hours everyday hunched forward over their computers and cell phones. Posture exercises are designed to help encourage the muscles backwards, into the opposite direction. The exercises we recommend most often also focus on the deep muscles which will help take strain and stress off the bigger, more outer muscles.

Try Our Neck Stretches Here

DEEP NECK FLEXOR EXERCISES

Strengthening the deep flexors of the neck will help support the head and take some of the pressure off the outer muscles (like trapezius, which often gets too tight when it has to do too much work). When the deep muscles that support the spine are strong and work to the best of their ability it takes a lot of the postural strain off the bigger, outer muscles that can end up taking the brunt of the stress.

POSTURE SPECIFIC EXERCISES

There are also specific exercises for the muscles between the shoulder blades that will prevent the shoulders from slouching forward. These exercises target the middle and lower fibres of the trapezius, rhomboids and lats to help keep the spine upright and prevent it from falling too far forward. These exercises can be progressed gradually to help build the strength required to support an optimal posture.

MidBack Posture

Everyone wants to avoid having a hunched mid back. Nobody wants to be that old man/lady thats bent so far forward they’re looking at the ground. The thoracic spine is heavily influenced by your day-to-day activities. All the time spent on screens (iPads, computers, cell phones) creates rounded shoulders and a forward posture that in turn affect how the neck and lower back function.

Improve Your Midback Posture With These Exercises

Our mid back should naturally have a little bend, but when that bend becomes excessive it is called a hyperkyphosis. This rounding of the mid back forces our neck into a more unnatural position that increases strain on the muscles of the head and neck. When the thoracic spine is forced into a forward position it can create a feeling of tightness and stiffness. This is where a chiropractic adjustment can feel SO GOOD. One or two adjustments through the middle back (in women, often that bra-line level) can alleviate the stress and tension felt through the spine.

How To Improve Midback Pain

Get Adjusted

Getting adjusted is one of the best things you can do for your mid back. If you’ve never been adjusted before, the middle back is a very easy place to start. Its a painless adjustment that offers a lot of relief. Chiropractic adjustments are quick, shallow thrusts through restricted joints that can help restore joint movement to their full potential. This helps to improve mobility and relieve pain.

New patients will often ask our Oakville chiropractors if the sound of an adjustment is their bones cracking. The answer is no. Definitely not. The sound associated with an adjustment is gas being released from the joints. Being adjusted often feels like tension is being released and everything has been decompressed. Our spines were made to move. Adjustments help ensure that they can move optimally.

Exercise

Adjustments are great, but the best thing you can do for yourself is to keep moving. The adjustments are helpful to get stiff joints moving – but the exercises play an important role in keeping everything moving afterwards! There are a number of exercises that are really helpful in promoting movement through the thoracic spine, but we will just highlight a few!

Try Some Posture Exercises From Our Oakville Chiropractor!

CAT CAMEL

This exercise is really simple and helps move the spine in alternating directions. This is a popular yoga based exercise that move the spine through alternating flexion and extension movements. It will provide a feeling of being stretched and help the joints feel more loose.

FOAM ROLLING FOR THORACIC SPINE

Foam rollers can be one of the most versatile tools for help keeping your body mobile. Using a foam roll to promote extension through the mid back can be a great home exercise to alleviate mid back pain. We spend so much of our time being hunched forward – the foam roll will help push our spine in the opposite direction.

THORACIC MOBILITY EXERCISES

Thoracic mobility exercises are designed to encourage movement through the middle back. After you spend 8 hours a day in a static position, these exercises will move the spine in the opposite direction and keep you moving!

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For those not overly familiar with the conservative therapy world, acupuncture may seem a little bit like hocus-pocus voodoo, or a very outdated practice. Let us assure you, that could not be further from the truth! Until more recently (we’re talking the last 10 or so years) there was not a lot of high-quality evidence to support the use of acupuncture for migraines. Now there is.

While acupuncture originated as a component of Traditional Chinese Medicine (TCM), the type of acupuncture practiced by Dr.Jenn at our Oakville acupuncture clinic is a version modified to fit the principles and practices in the western world. The acupuncture points are the same in both versions, but the theory is a little bit different. The TCM practitioners use acupuncture to balance energies within the body for migraine headaches. The contemporary medical acupuncture approach is slightly more direct, inserting the needles into muscles, joints and/or around nerves affected in the injury, such as neck, scalp and fascial area for migraine.

Can Acupuncture Really Help Migraine Headaches in Oakville?

Sticking needles in a painful area may seem counter-intuitive. Migraine headaches can be completely debilitating. They have a huge negative impact on quality of life. So what do you have to lose? Try acupuncture!  You’ll be shocked at how painless it is.

Read How Acupuncture Can Help Migraine Pain

What types of differences can you hope to experience from starting acupuncture treatment for migraines? The biggest benefit is a decreased frequency of migraines. In fact, scientific studies have showed that acupuncture treatment may be just as beneficial as some common preventative medications that are often prescribed to migraine suffers! Acupuncture can help decrease the frequency of migraines by up to 50% in some cases!

In the healthcare world, we rely a lot on research to direct our practice. So when research proves that a certain therapy is beneficial, it really excites us healthcare geeks. The efficacy of acupuncture treatment was tested, in multiple studies, against no acupuncture and commonly perscribed prophylactic medication, and guess which one was found to be the most effective? You guessed it – acupuncture! 

Learn About Acupuncture Treatment with Dr. Jenn

Despite being practiced for hundreds of years, the ‘proof’ that acupuncture works is relatively new. Practitioners have been successfully treating all sorts of conditions with needling techniques for a long time, and many have clinical experience that has proved the technique to be effective. Only recently has acupuncture been recommended as a first-line treatment of migraine to compliment other conservative treatment options

Acupuncture is safe, and does not come with the side effects that medication does. It is extremely cost effective, with most insurance plans cover the acupuncture provided by Dr. Jenn at our clinic. Acupuncture treatments can often be directly billed to most insurance providers.

How Does Acupuncture Work to Improve Migraines?

There are a number of ways that acupuncture improves migraine symptoms:

• Pain Relief :  Acupuncture can trigger the release of endorphins (our body’s natural painkillers!)
• Improved Blood Flow :  The insertion of needles will immediately start to enhance circulation to the affected areas.  This stimulates and focuses the healing response on where it needs to be!
• Muscle Relaxation :  Increased blood flow into muscles helps to alleviate tension, which are often a source of migraine pain.
• Stress Reduction :  Acupuncture helps to regulate the nervous system, which is beneficial to migraine sufferers.

Oakville Acupuncture Session for Migraines with Dr. Jenn Garven

Your first medical acupuncture appointment will involve both assessment of your injury and treatment.  Dr. Jenn will work with you to find the most comfortable position to sit or lay in while the needles do their work! 

Acupuncture treatment for migraines at Nottinghill Family Wellness Centre typically involves the insertion of 8-20 needles. Each injury/condition is unique, and the acupuncture treatment will be tailored to each individual patient. Acupuncture is a pain-free experience. Our patients often describe a small prick, or feeling of mild pressure as the needle is being inserted, but once the needles are inserted to the required depth they don’t cause any discomfort at all.  During an acupuncture treatment needles will typically remain inserted for 12-15 minutes.

Read About Acupuncture For Migraine Here

For migraine headaches, the specific points used are located in the head, neck, shoulders, scalp and hands.  There are some acupuncture points located at the base of the skull that provide excellent relief of migraine pain.  Needles are inserted around the suboccipital muscles that are often responsible for causing pain behind the eyes and in the temple region.  Releasing these muscles via acupuncture is highly effective for relieving migraine-related pain. 

It may be surprising to learn that one of the most powerful points for alleviating headaches is located in the hand.  This one needle can relieve headache pain immediately for some people.  It’s a true headache powerhouse!

Electroacupuncture is a variation of acupuncture that applies electrical stimulation to the needles, which helps to boost the therapeutic effect and often provide a superior result. Each treatment is provided while keeping patient comfort as a top priority.  For migraine headaches a minimum of six treatments is recommended. Migraines are a chronic condition, and those type of conditions take a little bit of time to influence.

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Did you know that tight quad muscles can contribute to lower back pain, hip pain and knee pain?! This big group of four muscles is located at the front of your thigh, and they work together to flex your hip and extend your knee. Visit our Oakville chiropractic clinic to find out if tight quads are causing your pain!

DOWNLOAD QUAD STRETCHES HERE

Why are my quads tight?

The quads can become tight from exercise – especially if you’ve bumped up your leg-day training or have introduced a new exercise into your routine. But wait – did you know that inactivity can also lead to tight quads and hip flexors? Sitting all day (we’re looking at you desk-jockeys) keeps these muscles in a shortened position. When you try to stand after sitting for a prolonged period it lengthens these muscles and they may not feel good!

Introducing some quad stretches into your weekly activity routine can help keep these muscles long, strong and happy. Check out our Oakville chiropractor-approved stretches below!

Quadriceps Stretching Routine

Your quads may not be the only muscles contributing to your lower back or lower extremity pain. We have other muscles that also contribute to hip flexion and can get tight when we are sedentary and sit for multiple hours every day. These hip flexors (muscles called your psoas and iliacus) can also cause lower back and leg pain. Check out how to stretch these muscles below!

Hip Flexor Stretches for Quad Pain

Our Oakville chiropractor also recommends trying foam rolling to address tight quad and hip flexor muscles. Foam rolling is an easy and inexpensive way to self-massage these muscles, and can help release tight muscle fibres. Foam rolling is a technique that utilizes body weight to apply pressure to tight muscles. It may be uncomfortable, but it gets the job done!

How to Foam Roll Your Quads

What is a Tension Headache?

Tension headaches are generally more annoying and nagging than extreme. They feel like a low-to-medium grade tension in the head (and sometimes the neck). Tension headaches are the ‘everyday’ headaches people can suffer from after a long day or a stressful time. These headaches are the most common type of headache. Tension headaches are often described like a band of tension squeezing the head. The sensation is referred to as ‘tight-hat sensation’ or ‘vise grip sensation’. Tension headaches can also be felt in the sides and back of the neck, especially at the base of the skull. These headaches feel like a dull pain. They feel like a sore, tired muscle that needs to be stretched.

If your tension headache occurred after a head trauma, like a football hit, please call the clinic immediately and check out our concussion treatment plans.

Causes of Tension Headaches?

The jury is still out on the specifics, but these headaches seem to be caused by nerves in the affected area experiencing an increased sensitivity to pain. This increased sensitivity can be triggered by stress, and likely also by tight muscles.

There are a few muscles that are common culprits that can start causing this pain, especially when posture is poor. These muscles can cause scalp, head and neck pain when they aren’t functioning properly. Our Oakville chiropractor can help!

The Common Culprits

There are a few muscles commonly associated with tension headaches. The traps, suboccipitals (tiny muscles at the base of the skull) and scalenes can all cause head and neck pain. Lets break it down even more…

Suboccipital Pain Treatment

These muscles at the base of the skull are tiny, but they can pack a punch when they’re irritated. These muscles can become too tight and short due to poor posture. Sitting with slouched shoulders results in our head and neck resting in a less than optimal position. When these muscles get tight, they can cause pain in a band like pattern of pain around ear-level.

Trapezius Pain

Most of us carry our stress in our necks and shoulders. Stress can make us hold our shoulders up by our ears and leave these muscles in a constant state of contraction. Eventually they get tired and start to rebel.

Splenius Capitus Pain

Have you ever experienced pain on the top of the head? The pain may even feel like it’s in your scalp. The splenius capitus is a muscle that attaches to the base of the skull from the upper back, and it can refer pain to this area. Vertex head pain can come from one of two muscles, and this is one of them!

Treatment For Tension Headaches

Our Oakville chiropractors are experts at treating headache pain. As we mentioned above, tension headaches are the most common type of headache we treat at the clinic. These headaches don’t typically feel like the end of the world, but they are certainly annoying! We can help!

Oakville Chiropractor-Approved Neck Stretches

Muscle Release For Tension Headaches

Muscle release techniques can work like magic. Whether you receive ART, MRT or Instrument Assisted Soft Tissue Therapy techniques, the end result will be the same – a looser, less painful muscle. Our chiropractor will use his/her hands to lengthen and shorten the muscles while applying pressure to the sore points. These techniques can result in immediate results!

Spinal Adjustments for Tension Headaches

You may be thinking to yourself, if the problem is the muscle then why would we adjust the joint? The answer is simple. Tight muscles will start to affect the way joints move. If the muscles in the neck are too tense, the joints will start to stiffen up too. Chiropractors are experts at spinal adjustments and a skilfully applied adjustment will feel amazing! The adjustment will unlock stiff joints and really help to release the feeling of tension in the head and neck.

Acupuncture for Tension Headaches

If you suffer from regular headaches and haven’t tried acupuncture yet, then what are you waiting for? Dr. Jenn uses acupuncture to treat headaches all the time! Acupuncture can be incredibly helpful for any muscle related pain. This technique is safe and effective and can provide long lasting results. Acupuncture involves the insertion of thin needles into the affected area to stimulate blood flow and boost a healing response to the muscles. Are you suffering from more Migraine headaches than Tension Headaches? Check out Dr. Jenn and her acupuncture for migraine headache treatment.

Learn More About Acupuncture Here

Are you looking for Oakville Physiotherapy for tension headaches? Check out Vinaya our Physiotherapist and book today!

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Tension Headaches FAQS

1. What is a tension headache?

A tension headache is a painful headache that feels like some is squeezing your head.

2. How are tension headache treated?

Tension headaches are treated at our Chiropractic Clinic with IFC, shockwave and spinal manipulation. Also, if your traps are very tight Dr. Steve may us Instrument Assisted Soft Tissue Therapy. 

3. What causes tension headache?

The cause of your tension headache cane be very tight neck muscles. stress. poor posture throughout the day or at your computer and looking down at your phone.

4. Is my posture affecting my tension headache?

Yes, your posture is a major contributor to your tension headaches. Poor posture can cause muscle to tighten increasing pressure and lead to headaches.

5. What is the difference between tension headaches and migraines?

The major difference between tension headaches and migraines is that tension headaches are a constant pressure or ache around your head. whereas migraines are a throbbing pain on the sides of your head.

6. What are the signs that I should see my medical doctor for my tension headache?

Signs you should look out for are if your headaches occur several times throughout the week, medications do not help relieve some of the pain, vomiting, stiff neck and confusion.

7. Are tension heads hard to get rid of?

No, tension headaches are not a difficulty thing to treat. Being consistent with appointments and doing proper care with make healing faster.

8. Should I use ice or heat for my tension headache?

ice, always ice an injury or pain that may be due to inflammation. This will help relax the muscles and loosen them up.

9. Will acupuncture help my tension headache?

100% acupuncture can help with your tension headaches. It will help relieve the tight neck muscles that are involved in the headache.

10. Is my tension headache affecting my sleep?

Tension headaches can affect your sleep, it may be hard to either fall asleep or maintain sleep throughout the night. Finding a good pillow and sleep position that supports your neck will help against adding more strain to the already strained muscles.

What Are Trigger Points?

Trigger points are tight bands of muscle that can become painful. These points are often small and in many muscles they can be easily felt. Although these points are small they can feel very irritable. Pushing on them can be quite painful! Applying pressure to a trigger point can cause pain in the immediate area, and can also cause pain at points away from the source. Each muscle has a unique, specific referral pattern.

Some trigger points are latent, meaning that it hurts to push on them but they don’t cause much pain on a daily basis. If these points are left untreated, they may become problematic and start causing dull pain. These points can be caused by an acute trauma, or more likely a chronic overuse issue that creates the tight, taut bands of muscle. When the trigger point becomes large enough, or has been present for long enough they can begin causing pain all on their own! This is often the point when people decide to seek treatment.

What Do Trigger Points Feel Like?

As we mentioned above, some trigger points are completely latent. You wouldn’t even know you have one unless you regularly did self-massage and felt a ‘knot’ or band of tight tissue. If these trigger points remain untreated they may become painful. The pain is often dull and can feel focal or widespread. Trigger point pain is often constant and nagging. Stretching may temporarily relieve the symptoms but soft tissue release therapy, like ART, are often more effective at treating trigger points.

When muscles are too tight, or have trigger points, they can restrict range of motion and cause painful movement. In more advances cases, trigger points can cause a feeling of weakness. For example, a trigger point in the rotator cuff muscles can result in a feeling of discomfort down the entire arm and even cause a feeling of weakness with lifting or moving the arm.

ART For Trigger Points in Oakville

ART is Active Release Therapy. ART is a manual therapy technique that relieves soft tissue tension. The therapist applies a deep pressure to the affected area, and then the muscle is actively moved into a stretched position. This treatment technique is used to restore movement, improve mobility and relieve muscle pain and tension.

When muscles are too tight, or have trigger points, they can restrict range of motion and cause painful movement. Targeted therapeutic pressure and simultaneous muscle movement is an extremely effective treatment technique.

Trigger Point Therapy in Oakville

Shockwave For Trigger Points Oakville

Our Oakville Chiropractors use Shockwave Therapy for trigger points for some of our more stuborn patients. The Doctors use a shockwave machine. which uses a pneumatic applicator to apply shock-like sensations to affected tissue. This therapy is quite intense, but very effective. The machine uses differently sized applicator heads depending on the size of the area being treated. The treatment can be uncomfortable, but it is quick! Shockwave application usually only lasts 1-2 minutes. Trust us, the results are worth it!

Acupuncture For Trigger Points Oakville

Another effective treatment for trigger points is acupuncture. Inserting a needle directly into a trigger point is very therapeutically beneficial. Acupuncture will significantly increase the blood flow to area around the needle, and this will boost the oxygen supplied to the muscle and help eliminate the trigger point. Acupuncture is painless and can be used to treat trigger points in most muscles. Learn more about Dr. Jenn and acupuncture treatment .

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