8th Street Chiropractic, Health and Wellness Clinic

02/10/2026

Have you ever had pain radiate from your low back, through your hips, and down one leg? If so, you may have experienced sciatica. What exactly is sciatica, and what can you do to treat the pain? Over the next few weeks we will explore what you need to know plus offer some tips for relief.
What is sciatica?
The sciatic nerve runs down the length of each leg, starting in your low back and ending at the heels of your feet. Sciatica is a term used to describe the pain caused by irritation of that nerve. Sciatica is different from low back pain in that it results from the sciatic nerve, rather than the spine. This nerve serves an important function, affecting the hamstrings, calf muscles, lower leg muscles, and some foot muscles. In many cases, the pain gets worse with twisting, bending, sneezing or coughing.
Content Courtesy of Canadian Chiropractic Association.

02/03/2026

Standing in long security lines or waiting for your flight can lead to discomfort in your back. A full back stretch can help relieve this muscle fatigue and tension, and keep you feeling physically refreshed.
Stretching the full back while you’re standing in line:
How to do it: Stand with your feet shoulder-width apart. Reach your arms overhead and clasp your hands together. Slowly lean to one side, stretching through the entire side of your body. Hold this position for 20-30 seconds, then switch to the other side. Finally, bend forward in attempt to touch your toes and roll your back up to stand up straight.
Chiropractic Tip: Research recommends standing up to move once every hour to reduce common areas of stiffness and muscle aches. When it is safe to do so, stand up and move for a few minutes.
By incorporating these simple stretches into your travel routine, you can help prevent common aches and pains associated with long journeys. A little bit of stretching can go a long way in keeping you comfortable and ready to enjoy your trip to the fullest.
Content Courtesy of Canadian Chiropractic Association.

02/01/2026

Feature product for February is Vitamin C.

01/27/2026

After sitting for a couple hours on the first flight, retrieving your carry-on luggage, then rushing to your next gate, you may start feeling some stiffness in your low back. Muscle cramps can also be common once you get up and start moving again after prolonged sedentary periods. Here is one way to work through your low back tension to keep travelling comfortably!
Try this lower back stretch after that long flight or layover:
How to do it: Sit on the edge of your seat with your feet flat on the floor. Place one ankle over the opposite knee, forming a figure four with your legs. Gently lean forward, keeping your back straight, until you feel a stretch in your lower back and hips. Hold this position for 20-30 seconds, then switch sides.

Content Courtesy of Canadian Chiropractic Association.

01/20/2026

You have now found your seat, buckled in and are feeling drowsy with the hum of the flight. Regardless of whether you brought a neck pillow or rolled up a sweater to make an impromptu cushion for your neck, sleeping in an awkward position on a plane can leave your neck feeling sore and stiff. Neck pillows may be helpful in reducing the amount of tilt your neck undergoes while you sleep, but you still may wake up feeling sore. Switching sides and positions as frequently as possible can help distribute the tension, as well as performing this gentle neck stretch when you wake up.
A neck stretch after your snooze on the plane.
How to do it: Sit up straight in your seat and slowly tilt your head to the right side, bringing your ear toward your shoulder. Use your right hand to gently pull your ear closer to your shoulder, deepening the stretch. Take some slow, deep breaths while you hold the stretch for 20-30 seconds, then switch to the left side. Be sure to keep your shoulders relaxed throughout the stretch.
Content Courtesy of Canadian Chiropractic Association.

01/13/2026

You have now made it through the terminal and loaded up on snacks and reading materials while you wait to board the flight. After showing your boarding pass to the airline staff, you are finally directed to your seat. You packed your carry-on lightly, but lifting your luggage to the overhead compartment can potentially strain your upper or lower back, especially if you’re not used to the movement or the weight of your bag. In addition to bracing your core and bending your knees prior to lifting, try this upper back stretch to help open up your shoulders and thoracic (mid-back) spine.

Prepare to lift your luggage into the overhead compartments with this upper back stretch
How to do it: Stand with your feet shoulder-width apart. Interlace your fingers behind your head and gently pull your elbows back, opening up your chest. Take a deep breath in, and as you exhale, gently arch your upper back, lifting your chest toward the ceiling. Hold this stretch for 20-30 seconds, feeling the tension release from your upper back.
Reminder! If you’re carrying a shoulder bag, remember to switch sides throughout your travels to distribute the load between your left and right shoulders.

Content Courtesy of Canadian Chiropractic Association.

01/06/2026

Traveling can be an exciting adventure, but the journey itself often comes with its own set of challenges for your body. Whether you’re walking through terminals, running to your gate, or sitting for extended periods; the combination of muscle fatigue, joint stiffness, and travel stress can make you feel worn out before you even reach your destination. Over the next few weeks we will give you suggestions on how to improve your comfort from the moment you step into the airport, to when you reach your destination.
Hip flexor stretch before a long-distance walk through the terminal.
How to do it: Find an area with some open space and stand straight with your arms at your sides. Place your hands on your hips. Take a step forward with your right foot so you are standing in a split stance. Lower your right knee so it is bending at a 90-degree angle. With your left leg extended straight back behind you, you should feel a stretch in the left hip. Hold this position for 20-30 seconds, then switch legs.
Chiropractic Tip:
Even if you’re wearing running shoes, keeping your strides shorter can help to reduce the amount of force to your heels, feet, legs and back.

Content Courtesy of Canadian Chiropractic Association.

01/01/2026

The feature product for January is Vitamin D.

12/31/2025

12/30/2025

Can you treat muscle knots at home?
While we recommend seeking the advice of a spine, muscle, and nervous system expert, there are some cases where you can massage the sore muscles yourself. Try following this simple technique:
• Locate the knot in your muscle and, using your fingers, gently massage it out.
• Focus on loosening the tight muscle by pressing down firmly and making small circles.
• If you’re finding it difficult to reach the muscle knot in your back, neck, or shoulders, you can try using a tennis ball or foam roller to apply pressure to the knot. Slowly and gently move back and forth to relieve the tension.

Muscle knots in any area of the body are painful and frustrating. Now that you know what they are, what causes them, and how to treat them, we hope you’ll find relief and get back to enjoying your everyday activities.
Content courtesy of Canadian Chiropractic Association

12/23/2025

How can you prevent muscle knots in the first place?
Because muscle knots are the result of overuse, stress, bad posture, fatigue, etc., your risk of getting a muscle knot can be lowered by resting and working on posture and overall lifestyle habits. Here are some tips:
• Improve your posture by sitting in a relaxed position, with your shoulders back and down. Try your best not to slouch.
• Take opportunities throughout the day to rest and incorporate exercise into your routine.
• Don’t overdo it when lifting heavy objects. Ask for help, take it slowly, or move things in batches.
• If your job requires you to sit for most of the day, take regular stretch breaks to prevent your muscles from getting too tight.
• Make sure your diet includes a healthy mix of calcium, potassium, and magnesium, and drink plenty of water to keep your body hydrated.

Content courtesy of Canadian Chiropractic Association