Ottawa Chiropractic & Natural Health Centre

07/23/2025

Dealing with leg pain or difficulty walking because of spinal stenosis?

This simple position could bring you relief in just 60 seconds and we’re going to do it together in this video.

In this video, I’ll guide you through a fast, effective spinal stenosis relief position, followed by two easy exercises you can do at home to reduce pain, open space in your spine, and make walking or standing feel easier again.

Click the video below to watch and start feeling better in the next minute.

07/22/2025

Still struggling with spinal stenosis pain even after stretching or treatment?

Relief isn’t just about what you do once a day. It’s about how you care for your spine all day long.

In this video, I share 5 habits you can use from morning to evening to reduce pain and support your spine naturally.

Click the link below to watch the video and learn the daily routine that helps my patients stay active and comfortable.

Stenosis Relief Routine: Morning-to-Evening Habits That Ease Pain All Day | Dr. John Zielonka, Chiropractor in Ottawa, ONIf you're battling lumbar stenosis, ...

07/21/2025

Dealing with spinal stenosis pain that just keeps coming back?

If you’ve tried stretches, exercises, or treatments but nothing sticks, it might be because your relief routine ends too early. Spinal stenosis pain is affected by what your spine goes through all day, not just what you do once.

In this video, I share 5 simple daily habits that help reduce leg pain, ease pressure on your lower back, and support your spine from morning to evening without relying on pills or worrying about flare-ups.

These habits have helped patients in their 50s, 60s, and 70s regain control of their day, walk farther, and sleep better.

Click the video below to watch and start building your all-day stenosis relief routine.

07/20/2025

If spinal stenosis is making it harder to walk without pain, burning, or numbness in your legs, this video can help.

I’ll show you a 5-step plan I use with patients to help them walk farther and stand longer without their legs giving out.

Click the link below to watch the video and learn what to do before, during, and after walking to reduce pain and stay on your feet.

How to Walk Longer with Spinal Stenosis Without Collapsing or Numbing Legs | Dr. John Zielonka Chiropractor In Ottawa, ONIf spinal stenosis has turned walkin...

07/20/2025

When it comes to making healthy choices, we often focus on diet and exercise – both are crucial, of course. But there’s another essential habit that often gets overlooked: drinking enough water. Staying hydrated can make a noticeable difference in how your body feels and functions. From energy t...

07/19/2025

Struggling to Walk with Spinal Stenosis?

If you're over 50 and spinal stenosis makes walking feel like a battle, with tight legs, a burning back, or that numbing pain that forces you to stop every few steps, this video is for you.

That frustrating, crushing pain isn’t just part of aging. It’s spinal stenosis, and it can be helped.

In this new video, I walk you through a 5-step plan I use with real patients. Some are in their 60s, 70s, and 80s, and they thought their walking days were over.
✅ Learn how to walk farther
✅ Stand longer
✅ Keep your legs from collapsing or going numb

And at the end, I’ll show you the number one mistake people make after walking that brings the pain back and exactly what to do instead.

Click the video below to watch now and take your first step toward walking without pain!

07/08/2025

The Real Reason You Feel Taller After an Adjustment

Have you ever walked out of a chiropractic appointment feeling like you’re standing straighter and somehow taller? That sensation isn’t just in your head – there’s actually a reason behind why many patients experience this immediate change after spinal adjustments.

07/07/2025

2025-july

Natural health news published monthly by Ottawa Chiropractic & Natural Health Centre | July 2025 Issue

07/03/2025

You’re trying to do the right thing—but the pain keeps coming back.
Here’s why: most rehab advice doesn’t match where you are in the healing process.

Before you strengthen your core, you need to decompress the spine and calm the nerves.

This could be the missing piece to finally stop the flare-ups and start real recovery.

07/02/2025

Still in pain even after doing core exercises for your disc herniation? Here’s why.

If you don’t relieve pressure on the disc first, you’re just making things worse.

Watch this video to learn the critical first step to actually start healing.

06/30/2025

Core Exercises Might Be Making Your Disc Herniation Worse

If you’re doing core workouts for a lumbar disc bulge, you could be setting back your recovery.

Dr. John Zielonka reveals why traditional core exercises often make disc pain worse and what to do instead for real relief.

Click the link below to watch the full video.

Why Core Exercises Are NOT the Answer for Lumbar Disc Herniations (Do This Instead) | Dr. John Zielonka Chiropractor In Ottawa, ONIf you’ve been told to do c...

06/29/2025

Your spine’s foundation starts with your pelvis.

In Exercise #5, we cover the Standing Pelvic Tilt, a simple but powerful move to restore motion and function in your hips and lower back.
Perfect if you’ve been sitting all day and feeling stiff or stuck.