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The Leaky Roof: Fixing the Cause of Your Pain

Posted on November 6, 2026 by
leaky roof
Power By Design

Most people focus so hard on their symptoms that they never get to the cause of their pain. I call it the leaky roof problem: when the cause isn’t addressed, the pain usually comes back.

The Pebble in Your Shoe

When the cause is obvious, we make the right call without thinking. If you had a pebble in your shoe, you wouldn’t take a painkiller to cover up the discomfort. You’d stop, take off your shoe and remove the pebble.

But when it comes to back pain or headaches, many of us reach for the pill and move on. Your headache isn’t caused by a shortage of painkillers in your bloodstream. Something is driving it.

It matters more than most people realize. Low back pain is now the leading cause of disability worldwide, according to the World Health Organization.

The Leaky Roof

As chiropractors, we’re often called in to “clean up the mess” of a problem that’s been building for years.

Think of a leaky roof. It doesn’t leak all the time, only after it rains. If you called someone in to clean the carpet after a storm, you’d want them to tell you the wet carpet isn’t the real problem. The roof is.

Why? Because if all you do is clean up the mess, you’ll be doing it again after the next rain. And every time it rains, the damage underneath gets a little worse.

Why People Put Off Fixing the Roof

Usually it’s because cleaning up the mess feels cheaper and quicker than fixing the roof. In the moment, it is. But a leaky roof that’s ignored for years doesn’t stay the same. It gets harder, and more costly, to fix, and sometimes it reaches the point where it can’t be fully fixed at all.

Your body works the same way. Pain that keeps coming back is a sign that something underneath hasn’t been addressed: how your spine moves, how strong you are, how you sit, sleep and move all day. Treating only the flare-ups means you’ll keep having flare-ups.

Finding the Cause of Your Pain

Our goal is to find out what’s driving your pain, not just to settle it down for a few days. That means looking at how your spine and body are moving, then building a plan that takes care of today’s symptoms and the cause together.

If you’re tired of cleaning up the same mess, book a free consultation at our Kanata clinic and let’s take a look at the roof.

Fix the leaky roof, or keep cleaning the carpet. The decision is yours.

9 Possible Reasons You Have Back Pain

Posted on November 4, 2026 by
back pain
Power By Design

Back pain is the single leading cause of disability in the world. The World Health Organization estimates it affected 619 million people in 2020, and most of us will deal with it at some point.

The frustrating part is that it rarely has just one cause. About 90% of cases are called “non-specific,” which means no single structure can be blamed. Knowing the most common causes helps you understand what’s going on and what’s likely to help.

Here are 9 possible reasons you have back pain.

9 Common Causes of Back Pain

1. Sciatica

Sciatica isn’t a diagnosis on its own. It describes pain that travels from the lower back down the leg along the sciatic nerve. Anything that puts pressure on the lower back nerves or the sciatic nerve itself can cause it, and it can be intense. Learn more about sciatica and what helps.

2. Osteoarthritis

Arthritis in the spine can come with age, but it can also follow an old injury or years of not moving much. As the cartilage in the joints wears, movement can become stiff and painful.

3. Muscle and Ligament Strain

Strains and sprains of the muscles and ligaments around the spine are one of the most common reasons for a sore back. This kind of pain often feels more spread out along the muscles on either side of the spine.

4. Disc Degeneration

The discs between your vertebrae change with age, and that process can speed up when the spine takes on extra or uneven load. Disc changes don’t always cause pain, and many people with them feel fine. But people with severe disc degeneration do have a higher rate of chronic low back pain.

5. Herniated Disc

When the outer wall of a disc tears, the inner material can bulge out and press on a nearby nerve root or irritate the surrounding tissues. That can cause pain in the back, the leg or both.

6. Stress

It’s natural to assume pain in your back means something is physically wrong there. Research says not necessarily. Stress can turn up the volume on back pain, and managing stress can help you recover. Poor sleep works the same way. Here’s how to build a better sleep routine.

7. Smoking

It surprises a lot of people, but smoking is linked to a higher risk of back pain. It’s thought to affect blood supply to the discs and increase inflammation, both of which make healing harder.

8. Too Much Movement and Not Enough Strength

One of the most often missed causes of lower back pain is a spine that moves too much and isn’t supported well enough, especially in the lower back. In these cases, more stretching isn’t the answer. Building strength around the spine is. Compound exercises like squats and deadlifts, done with good coaching, can be a big part of recovery. These squat exercises are a good place to start.

9. Other Causes

Pain in the back can also come from posture habits, a kidney stone or infection, pregnancy, a fracture and, rarely, something more serious like a tumour. That’s why it’s worth having persistent pain properly assessed rather than guessing. If you’re pregnant, read our guide to low back pain during pregnancy.

Why Back Pain Is Complicated

If you’ve ever wondered why one treatment works for a friend but not for you, this is why. Most cases come from a mix of factors: how your spine moves, how strong you are, how you sleep, how stressed you are and what you do all day. Fixing just one piece often isn’t enough.

What Helps Back Pain

Because there’s usually more than one cause, the best results usually come from working on more than one thing:

  • Keep moving. Rest feels right, but staying gently active usually leads to a faster recovery than bed rest.
  • Build strength and stability. Strong hips, glutes and core muscles support the spine. If you’re not a fan of the gym, here’s how to stay active when you hate going to the gym.
  • Improve how your spine moves. A chiropractic assessment looks at how your spine and pelvis are moving and what’s loading the painful area, then builds a plan around it.
  • Eat well and manage stress. Both affect inflammation, healing and how strongly you feel pain.

When to Get Your Back Pain Checked

Book an assessment if your pain has lasted more than a week or two, keeps coming back, spreads down your leg, or is getting in the way of work, sleep or exercise. We’ll look at what’s driving it and build a plan to get you moving again. Book a free consultation at our Kanata clinic, or check our frequently asked questions first.

Get Emergency Care If You Have

  • Loss of bladder or bowel control, or numbness in the groin or inner thighs
  • Weakness in your legs that’s getting worse
  • Pain after a serious fall or accident
  • Pain with fever, or unexplained weight loss

Book a free back pain consultation at Synergy Wellness Group in Kanata

Hate Going to the Gym? 3 Ways to Stay Consistent Anyway

Posted on November 3, 2026 by
hate going to the gym: workout at the gym
Move By Design

If you hate going to the gym, you’re in good company. You might be surprised to hear that I’m one of you.

I’ve trained since I was about 13, and I rarely miss a workout. When I broke my foot, I put a stationary bike up on a table, sat on a chair, and pedalled it with my arms. I even did a master’s degree focused on strength and conditioning, mainly to figure out how to get the best results from the least time in the gym.

And I still don’t love it. A couple of times a year, I go through a stretch where I’d rather do almost anything else. Even when I’m into it, I don’t love training. I love playing sports, and I know that being strong, mobile, and fit is what lets me keep doing that and keeps me healthy for the long haul.

So here’s what keeps me going when I hate going to the gym, plus some options if the gym just isn’t for you.

Why Exercise Matters Even If You Hate Going to the Gym

Canada’s guidelines recommend adults get at least 150 minutes of moderate to vigorous activity a week, plus muscle-strengthening activities at least twice a week. Strength, mobility, and fitness protect your joints and back, help with weight, sleep, and mood, and keep you doing the things you love as you get older. The gym is one way to get there. It isn’t the only way.

3 Lessons That Keep Me Going When I Hate Going to the Gym

1. Build a Habit So You Don’t Need Motivation

Motivation comes and goes. Habits don’t. When training is just something you do at a set time, you stop having to talk yourself into it.

  • Put it in your calendar. Same days, same times each week, like noon every Monday, Wednesday, and Friday.
  • Find a workout buddy. It’s much harder to skip when someone is expecting you.
  • Make the start easy. Pack your bag the night before so there’s one less reason to bail.

For more on building habits that stick, read how to almost guarantee you achieve your goals.

2. Don’t Go All Out Every Time

When I push through and go even though I don’t want to, I don’t go all out. I’ve learned to take it easy on those days, and that’s not a cop-out.

Your body can’t go full intensity all the time. A good program builds in lighter weeks, often called deloading, so you can recover and come back stronger. If you try to push hard every session, it usually ends in burnout or injury.

So on days when your body or brain isn’t up for it, don’t chase a personal best. Do your mobility work, use less weight, and dial the intensity back. Showing up at 60% beats not showing up at all.

3. Know Your Why

Your reason for exercising is your fuel. If your first answer is “to lose weight,” dig deeper. Why does that matter to you? Is it keeping up with your kids, playing your sport for another 20 years, or staying independent as you age?

Once you connect with the real reason, you rely much less on discipline to get yourself out the door, even on the days you hate going to the gym.

Hate Going to the Gym? You Don’t Need One

If the gym is what’s stopping you, skip it. What matters is moving consistently and getting stronger. Some options:

  • Walk or hike. It’s one of the most underrated forms of exercise. Try some of the best Kanata trails or a bigger day out on the Gatineau Park trails.
  • Train at home. Squats, push-ups, lunges, and rows with a band or backpack cover the basics in 20 minutes. Start with these exercises to improve your squat.
  • Play something. Hockey, pickleball, tennis, or a rec league all count, and they’re far easier to stick with if you enjoy them.
  • Join a class. Some people hate the gym floor but love a group class with a coach and a set time.

The Takeaways

  • Identify your fitness goals.
  • Get really clear on why you want to reach them.
  • Build a habit around them, with set times and someone to keep you accountable.
  • Follow a plan that includes easier weeks, not just hard ones.
  • If you hate going to the gym, find a way to move that you’ll actually keep doing.

If pain is what’s keeping you from exercising, that’s worth sorting out first. Book a free consultation at our Kanata clinic, and we’ll look at what’s holding you back.

Low Back Pain During Pregnancy: Causes and Relief

Posted on October 27, 2026 by
low back pain during pregnancy
Power By Design

Low back pain during pregnancy is incredibly common. Studies suggest more than half of pregnant women experience it, and for many it starts early and builds as the months go on. The good news is that there’s a lot you can do to ease it safely.

Below I’ll cover why it happens, what helps, and the warning signs that mean you should get checked right away.

How Common Is Low Back Pain During Pregnancy?

Yet only about a third of women tell their care provider about their back pain. If it’s affecting your day, it’s worth bringing up.

What Causes Low Back Pain During Pregnancy?

Low back pain is rarely about one structure. Muscles, ligaments, joints and the nervous system can all play a part. In pregnancy, though, the starting point is usually clear: your body is changing shape quickly.

  • Your posture shifts. As your baby grows, your pelvis tilts forward and the arch in your lower back increases. Your shoulders move back and your head drifts forward to balance the new centre of gravity.
  • Your ligaments loosen. Pregnancy hormones relax the ligaments around the pelvis to prepare for birth. That’s helpful for delivery, but it also makes the pelvis and lower back less stable.
  • Your abdominal muscles stretch. Later in pregnancy, the abdominal muscles can separate, leaving the lower back to do more of the work of holding you upright.

Put together, these changes put extra load on the lower back and pelvis every day, which is why some back pain during pregnancy is so common.

Can Back Pain Affect My Baby?

There’s no clear research showing that low back pain during pregnancy harms your baby. But pain can make it much harder to look after yourself, and that matters for both of you. Back pain can make it harder to:

  • Stay active and keep moving
  • Get consistent, good-quality sleep
  • Find the energy to cook healthy meals
  • Keep stress at a manageable level

5 Ways to Ease Low Back Pain During Pregnancy

1. Walk Every Day

Walking is one of the simplest ways to ease low back pain during pregnancy. Aim for at least 30 minutes a day, and break up long periods of sitting. Canada’s guideline for pregnancy recommends at least 150 minutes of moderate activity a week for most pregnant women.

2. Spend Time in a Squat

Resting in a supported squat, holding onto a counter or doorframe, lets your hips move through their full range and helps counter the effects of sitting. Go only as deep as feels comfortable. If you need help, these exercises to improve your squat are a good place to start.

3. Foam Roll Tight Muscles

Gentle foam rolling for the hips, glutes and upper back helps your muscles adapt as your body changes. Avoid lying flat on your back for long periods later in pregnancy.

4. Build Strength With Guidance

Strong hips, glutes and back muscles help prevent low back pain during pregnancy by supporting your changing pelvis. Work with a trainer who has prenatal experience so exercises are adapted as your pregnancy progresses.

5. Get Your Spine and Pelvis Assessed

Chiropractic care during pregnancy focuses on how your spine and pelvis are adapting to your changing posture, not just on where it hurts. We adjust positioning and techniques for each stage of pregnancy, using pillows and supports so you’re comfortable throughout.

The research on chiropractic care for low back pain during pregnancy is encouraging. In a 2014 study of 115 pregnant women with low back or pelvic pain receiving chiropractic care, 52% reported improvement after 1 week, 70% at 1 month, and 85% at 3 months. It wasn’t a controlled trial, but the results line up with what we see in practice.

Sleep matters too. A pillow between your knees and another under your belly can take pressure off your lower back at night. Here’s more on building a better sleep routine.

When to Book an Assessment

If low back pain during pregnancy is affecting your sleep, work, or ability to stay active, an assessment is a good next step. We’ll look at how your spine and pelvis are moving and build a plan that’s safe for each stage of your pregnancy. Book a free consultation at our Kanata clinic.

Warning Signs to Act on Right Away

Contact your midwife or OB right away, or go to the hospital, if back pain comes with any of these:

  • Pain that comes and goes in regular waves or tightening (possible contractions)
  • Vaginal bleeding or leaking fluid
  • Fever, chills, or pain when you urinate
  • Numbness or weakness in your legs, or trouble controlling your bladder or bowels