4 tips to relieving back pain

August 1, 2017

Today’s world is very different from the generations before.  More and more of us spend many hours every day in a seated position.  This includes driving, sitting at an office desk, at a dining table or in your comfy chair at home.
This sedentary change in life style can lead to constant back pain.

Here are 4 suggestions on how you can help relieve this back pain and obviously if you the problem still persists you can contact us at calgarychiro.com.
We offer a variety of treatments from massage, Active Release Techniques, electrotherapeutic modalities and rehabilitation exercise.


A strong back has strong stabilizing muscles.  Try to work out at least twice a week.  Lower back exercises will strengthen the abs and legs which will in turn help support your spine. Not all exercises will be beneficial though and each person will have different needs so please feel free to consult.  We can tailor make a rehabilitation program for you.

Healthy Balanced Diet:

Excess weight will put more stress on the spine. Alleviate this stress by following a healthy balanced diet.  Consult your physician to discuss your options.


Bad posture will most certainly lead to back issues down the road, especially with the amount of sitting that the average person does in a week.  Try to sit stand straight and sit straight whenever you are seated and try to take regular breaks from sitting.

Correct Posture Standing

Keep shoulders back

Use your abdominals to keep your body upright and staight

Bend your knees very slightly to ease pressure on your hips

Correct Posture Seated

Head straight and not tilted

Keep your shoulders back and relaxed.

Knees slightly bent with feet flat on the floor

Know your limits:

Do not try to lift heavy objects if your back can not take the strain.  It is not worth it in the long run.  If you do have to lift heavy objects, in say your job, always bend your knees and lift with your legs not your back.

3 Great Exercises for Healthy Knees

Knee injuries can have a major impact on your everyday life.  Everything from sport to simple walking involves your knees and any injury can make your daily routine seem like a struggle, whether it be climbing the stairs or even sitting in the car, knee injuries can be debilitating

Here are some quick exercise tips to keeping your knees healthy and of course if you are having issues do not hesitate to contact calgarychiro.com to book an appointment with one of our great staff members, we have many years of experience and offer various techniques to treat common knee issues such as Graston technique, Active Release Techniques, IMS, and rehabilitation exercises.

Now back to those exercises and a quick disclaimer.  Please always check with your doctor before partaking in any exercise and if any of the below exercises hurt do not do them. The saying no pain no gain is not to be taken literally 🙂

Exercise 1 – Lunges:

  1. Stand upright with your hands by your side. You can also use dumbbells by your tinned food cans by your side. With your palms facing your body throughout the movement, lunge forward as far as you can with your right leg, bending your trailing knee so it almost touches the floor.
  2. Use the heel of your right foot to push your upper body back to the starting position. Do the same again with the opposite (left leg)

Exercise 2 –  Squats:

  1. Stand with feet shoulder width apart.
  2. Slowly sit back as if you were sitting into a chair. Keep your head up, back straight and your glutes (bottom) out.
  3. Keep lowering yourself until your hips are aligned with your knees. Ensure your knees are not pointing past your feet.
  4. In one explosive motion push yourself up through your heals until you are back in the starting, upright position.

Exercise 3 – Single Leg Glute Bridge:

  1. Lie down on your back and raise one leg in the air.
  2. Push upwards (forward) and raise your hips up off the ground as high as you can go.
  3. Slowly lower yourself to the floor.

Massage for Relaxation, Stress Relief and Therapy

July 21, 2017

Today’s world can leave you tired and exhausted! Whether you are working, parenting or juggling both it can be hard to relax and unwind.

Massage is a great tool to release all that pent up stress!
A good relaxing massage can allow you to hit that reset button.  It will leave you feeling refreshed and even though it won’t make life’s hustle and bustle disappear it will make you forget about it at least for the duration of your massage.
There are a variety of different massage techniques to choose from.  Below are some of the popular message techniques that we offer and their benefits.

Deep Tissue

Deep tissue massage is used for therapy and rehab.  This kind of massage can usually be a little uncomfortable depending on the severity of the issue you are experiencing.  This type of massage is great for relieving stress, breaking down scar tissue, reducing chronic pain and back pain and can even lower high blood pressure


Who doesn’t enjoy a relaxation massage? You get to relax and have all of your cares taken away!  There are numerous benefits to a relaxation massage.  They can help improve your sleep, concentration, help reduce anxiety and headaches and give your more energy.


Don’t be put off by the weird name!   Cupping is a traditional Chinese massage developed thousands of years ago and although it has adapted to the modern world it still retains all the benefits.

Cupping can remove toxins from the body and help stimulate new blood flow. It can be used to treat back and muscle pain, circulation issue, anxiety and even allergies.

Pregnancy Massage

The body goes through many changes during pregnancy and these changes can be very hard on the body.

Pregnancy massage can help alleviate issues such as stress on the joints, can help improve blood circulation, stabilize hormone levels, relax the nervous system and ease pressure on the organs such as the heart as well as help relieve pain without the use of harmful pills or medication.

Graston in a massage session

Graston technique is a manual soft tissue technique that is great for the removal of scar tissue. Granston technique can help improve the healing environment for the soft tissue and reduce the restrictions of the connective tissue (muscle, fascia tendons and ligaments).

Laser for Fractures

July 13, 2017

Laser for Fractures

Fractures can occur in all walks of life and are an extremely common sports related injury.
Laser has been found to be extremely beneficial in speeding up the recovery of fractures increasing the recovery time by approximately 60%.

How it works

Low-level laser therapy (LLLT) is a biophysical form of intervention in the fracture-repair process, which, through several mechanisms, accelerates the healing of fractures and enhances callus formation by enhancing of ATP production.  This triggers an effect which ultimately helps with bone regeneration and the healing of the fracture.

Why Use Laser (LLLT)?
Laser is noninvasive meaning it requires no surgery.  The laser targets the damaged tissue by penetrating the skin.   Drugs are often used to treat fractures but these can have harmful side effects.  Medically speaking we are still quite limited on how to treat fractures.  Setting and using a cast takes a great deal of time and in most cases people want to become mobile as quickly as possible.   Laser can greatly help speed up this recovery and as the technology improves in the future it is most likely the recovery time will as well.

Hydration for Headaches

July 5, 2017

Dehydration (the loss of water and electrolytes) can in fact cause headaches.
With the current heat spike we have been experiencing this summer in Calgary and Alberta you may have experienced this quite recently!
Dehydration occurs when the body expels fluids faster than they are taken in. This loss of sodium, potassium and chloride can lead to issues such as headaches, fatigue and cramps.  Very severe dehydration can even lead to death!
So with this in mind it is very important to keep yourself hydrated throughout the day.  Try to drink at least 8-10 glasses of water daily and look out for symptoms such as thirst, headaches, fatigue, cramp, dizziness or weakness.

If you aren’t too keen on water you can also drink the following drinks

  • Milk
  • Iced Tea/ Hot Tea
  • Coffee iced or hot (It is a myth that coffee does not hydrate you)
  • Fruit/Vegetable Juice
  • Sports Drinks

Many folks actually mistake thirst for hunger.  So this summer ensure that you stay hydrated, and keep those headaches at bay.




Graston for Post-Surgical Scarring

June 25, 2017

Scar tissue can be caused from an injury picked up in sport or other leisure activities or it can be formed as a result of a surgical procedure.  The scar tissue caused from surgical procedures is often the result of healthy tissue that is cut. This tissue then heals and does not heal as before.  It causes a fibrous mess and in certain locations it can greatly impact your range of motion and cause pain and stiffness.
This is where Graston comes in. Graston technique can help reduce and remove this scar tissue.

What is Graston?

Graston technique is a manual soft tissue technique that was developed by David Graston and uses a specialized stainless steel instrument with unique angles and edges to help break down scar tissue.

Why Graston?

Graston technique is one of the most effective procedures at breaking down this scar tissue.
At Calgary Coach Hill Chiropractic we use Graston to great effect in treating scar tissue resulting from post-surgery and injuries.  Graston along with stretching and strengthening exercises can help improve your range of motion, help alleviate pain and remove that troublesome scar tissue once and for all!

To find out how Graston can help you click to book an appointment with one of our Graston practitioners today.

3 Massive Rehabilitation Exercises for Lower Back Pain

June 18, 2017

You go to bend over to pick up the paper or lift your child and wham it hits you.  Lower back pain!  Probably everyone has experienced lower back pain in their life and for some unfortunate individuals it is a chronic condition.  The core is important to everything we do, from sitting to walking to running, our abs and lower back are engaged all the time.
If you are reading this and suffer from chronic back pain or even if you have never experienced any back pain in your life these three exercices below are excellent at ensuring you keep your lower back and core healthy.  Please always check with your doctor before partaking in any exercise.

The exercises

Stuart McGill is a spine researcher based in Canada.  These are three excellent exercises that he recommends to help rehabilitate your spine and prevent injury, so these exercises are great even if you do not as of yet suffer from any lower back pain.

Exercise 1 Curl Ups

  1. Lie on your back with your arms tucked in under your lower back and keep one leg straight and one leg bent
  2. Raise your shoulders and neck off the floor. Try to keep your neck as straight and still as possible.
  3. Try to hold this for as long as possible. Shoot for between 5-8 seconds.
  4. Switch legs and repeat. Always move in a slow controlled fashion. Quality always trumps quantity.

Exercise 2 Bird Dog

  1. Begin by getting on your knees on all fours.
  2. Straighten out your right arm in front of you and your opposite leg (right) behind you.
    Basically you should feel like you are in a super hero pose flying through the air but with one arm and leg grounded to help you keep balanced. Hold this for 5-8 secs then do the reverse arm and leg.

Note: Always listen to your body. If it is too painful to stretch out both your leg and arm begin by just stretching out your arm and slowly over time build your way up to performing this exercise fully.

Exercise 3 Side Bridge

  1. Lie down on your side and push yourself up onto your elbow keeping your elbow tucked in under your shoulder so as not to add any extra strain to the shoulder joint
  2. Keeping your legs straight place your highest foot onto the ground directly in front of your lower bottom foot. So if you were lying on your left hand side, your right foot would be your top foot and your left foot would be your bottom foot.
  3. Put your non supporting hand on its opposite shoulder, so basically crossing over your torso. Ensure your body is not twisted. You want to maintain a natural curve in your spine.
  4. Lift your hips up off from the ground. Hold for 5-10 seconds, lower yourself down and repeat this 3 or 4 times.
  5. Switch sides

Acupuncture for Osteoarthritis

June 11, 2017

What is Acupuncture?

Acupuncture is a traditional Chinese medicine that has been practiced for thousands of years.  It is a complementary medical practice that involves the stimulation of points on the body via needles placed into the skin to help alleviate pain and can help treat a variety of conditions.
In this article we are going to talk specifically about its use for treating osteoarthritis of the knee.

What is Osteoarthritis?

Osteoarthritis is a degenerative joint disease and is the most common chronic condition of the joints.  It can affect any joint but the knee is one of the most commonly affected joints along with the lower back, hips and neck. This condition can occur at any age but those most prone to it are over 65.

In normal joints cartilage covers the end of each of your bones.  The cartilage helps the joint move smoothly.  Osteoarthritis causes the cartilage to break down over time meaning the joint no longer moves smoothly which in turn causes pain and discomfort and effects mobility.

How can Acupuncture Help?

Acupuncture has been proven in studies (http://www.umm.edu/news-and-events/news-releases/2004/acupuncture-provides-added-benefit-for-people-with-osteoarthritis-of-the-knee)

to help reduce the pain associated with osteoarthritis and had showed the biggest improvement in knee functionality after the treatment.  If you suffer from osteoarthritis of the knee and are based in Calgary or the surrounding areas do not hesitate to book an acupuncture session with our fully qualified and experienced acupuncture practitioners

Coach Hill Chiropractic & The Scotiabank Calgary Marathon

May 18, 2017

Coach Hill Chiropractic & Sports Therapy is proud to announce that for the fourth consecutive year, they will be the exclusive sports therapy clinic for the Scotiabank Calgary Marathon! The clinic will be providing chiropractic treatment and physiotherapy treatment in the Elite Lounge to participants of all distances. The race is on Sunday, May 28th, and registration is still open.


The Medical Benefits of Acupuncture

May 15, 2017

A recent study shows a correlation between acupuncture and benefits for those with osteoporosis. The study, published in the National Institute for Health Research (NIHR) Journals library, produced results showing that acupuncture can help reduce pain in patients who suffer from osteoporosis, making them less reliant on anti-inflammatory medications.

A second study, conducted by the same team at the University of York, U.K, suggests that acupuncture, used in combination with therapy, can significantly reduce the severity of depression in patients. Hugh MacPherson, a professor at the University of York, stated that “[They] have now provided a solid evidence base to show that not only can acupuncture and counseling bring patients out of an episode of depression, but it can keep the condition at bay for up to a year on average.”


For more information on the study, visit: