Dr. Caeden Chau, Chiropractor
505 Fitzgerald Ave V9N 2R2 Courtenay, BC, Canada

Happy World Spine Day! Today, we celebrate our spines, our health, and getting #backontrack. 2020 has been a challenging year on so many different levels. As we adjust to this new normal, let’s get back to focusing on living an active, healthy life! Our world may look a little different, but that doesn’t mean we can’t take control of our health! Show your spine some love today, whether it’s a bike ride, workout, walk with the dog, or quick 5 minute work-break stretch, your bo...dy will thank you! Give this low back flow a try if you’re looking for a way to move your spine, help reduce back pain, or warm-up before exercise! This video is sped up, so take your time through each movement. Down-dog to up-dog Pigeon pose Runners lunge with a twist Cat-cow (with an adductor (inner thigh) stretch) Child’s pose (with a reach through as well as stretching on each side) Thoracic spine rotations Hip 90/90s Windshield wipers Full spine rotation 10 deep and slow belly breaths

Thanksgiving might be a little smaller and feel a little different this year, but there are still many things to be thankful for. Hug your family and friends ti...ghtly (okay maybe virtual hugs) and take this long weekend to slow down. May your bellies be full and your hearts happy! Just a reminder that we will be closed on Monday, October 12th and will be back bright and early on Tuesday! Happy Thanksgiving from Team Fit! #thanksgiving #fithealthcomoxvalley #downtowncourtenay #comoxvalley #thankful

Things you might not have known about your back pain: Back pain can be scary, but it’s rarely dangerous Getting older is not a cause of back pain Persistent back pain is rarely associated with serious tissue damage... Scans rarely show the cause of back pain Pain during exercise and movement doesn’t mean you are doing harm Back pain is not caused by bad posture Back pain is not caused by a ‘weak core’’ Backs do not wear out with everyday loading and bending Pain flare-ups don’t mean you are damaging yourself Injections, surgery and strong drugs usually aren’t a cure Having a positive mindset and reframing beliefs about back pain can actually help to decrease pain levels, build more confidence and lessen the fear! Let’s flip the script here and work to break down some of these common misconceptions. Back pain doesn’t have to be as scary as we make it out to be! For more information, check out my new blog post: https://fithealth.ca/10-facts-about-lower-back-pain-by-dr-/

Enter in this draw for a chance to win a free reflexology treatment from the one and only Heather Skuja!! Give your feet some love, you won’t regret it! Happy World Reflexology Week!!

R I T U A L vs. R O U T I N E For the last few weeks, Ive been taking my morning coffee out on the porch with me while I do a guided meditation with @headspace. I sit out in the sun, enjoy the view of the mountains and try to start my day with 10 minutes of clarity. It definitely isnt easy - there are days where my mind wanders and I can barely hear what the meditation is saying. But, Im learning to make this morning practice a ritual and not a routine. Heres how the... two are different: A routine involves daily actions that are performed in a sequence to keep you productive, organized and on track. Routines are functional. There is stuff that just needs to get done and your routine is the steps that you take to do it. They are externally motivated and requires very minimal engagement - they can put you on autopilot. A ritual is a daily practice that is done with a sense of ceremony, purpose and feeling. It has a sole purpose of grounding you and setting you up for success. An emphasis is placed more on the way the tasks are performed rather than the end result. They are internally motivated and requires engagement and intention. Think of a ritual as a way to provide energy and enjoyment to the task being completed. Drinking my morning coffee and meditating has shifted from being a mindless part of my routine to an enjoyable daily ritual. It has become something that I want to do and enjoy doing rather than another task on my list of to-dos. Give this a try - choose something from your daily routine that you can shift into a ritual!

Today was a good day. Filling the cup up with some golf, sunshine, good company, and great views! Happy weekend, friends!

When it comes to pain and injury, know that it is not always a linear recovery. Fluctuations in the healing process is very common. Things such as activity, stress, mood, sleep, and expectations can play a huge role in the recovery journey. HEALING COMES IN WAVES! Dont get discouraged, its normal to have good days and bad days. It helps to take a step back every now and then and remember where you started. Notice the overall progress, even if the improvements are tiny little baby steps. When you can change your mindset about your pain and healing - remain patient, keep moving, know that it is okay to have fluctuations - you give yourself permission to recover, and that can make a world of difference!

Love having friends visit and being able to show them the beauty of a backyard we have here! #pleasedontleave #explorelocalbc

Our bodies are important to us. They provide us with a lot, so it only makes sense that we give them some TLC back. We often get regular check-ups at the doctors, dentists and optometrists to make sure that we are healthy and on the right track. Going to the chiropractor is no different! Scheduling regular maintenance care appointments can help you move better, feel better, and reduce the amount of flare-ups! Recent studies show that scheduling regular appointments every 6-8 ...weeks can lead to at least 12.8 fewer days with back pain in a year when compared to only coming in as symptoms or flare-ups occur. In other words, being proactive, especially when it comes to persistent low back pain, is more beneficial than being reactive. Show your body the love it deserves! For more information, check out the study: Eklund A, Jensen I, Lohela-Karlsson M, Hagberg J, Leboeuf-Yde C, Kongsted A, Bodin L, Axn I. The Nordic Maintenance Care program: Effectiveness of chiropractic maintenance care versus symptom-guided treatment for recurrent and persistent low back painA pragmatic randomized controlled trial. PLoS One. 2018;13(9). https://doi.org/10.1371/journal. pone.0203029

Nothing can stop what we can do together. Because together, we can change the game! #YouCantStopUs

Well be back on Monday! Have a great weekend

Its officially biking season! Whether youre hopping on to your road bike, mountain bike or stationary bike, its important to have a nice warm-up to reduce the risk of unnecessary injury! Give this little sequence a try so you can show your neck, back, hips, and wrists some love! This video is sped up, so take your time working through each movement: Leg swings + hip CARS: 5-10 each side, focus on control - move slowly and deliberately through each movement. Try to keep you...r hips level during the CARS. Standing lunge + runners lunge with twists: 15-30 second holds each, feel a comfortable stretch in the hip flexors and thoracic spine. Option to keep the knee on the ground for more stability. Air squats: 10-15 reps, focus on keeping the chest up and pushing the knees outward. Deep squat hold: 30-60 second hold, shift your weight from side to side to feel a stretch in the hips and ankles. Option to hold on to something in front of you for more stability. Cat-cow: 10 reps, move with your breath - inhale on the cow (arched back) and exhale on the cat (rounded back). Thoracic rotations: 10 reps each side, keep your gaze on your elbow and try to rotate as far as possible to feel movement in the upper back. Neck CARS + wrist circles: 5 rotations each direction, move slowly and with intent, try to get as big of a range as possible.

Meet Joan MacDonald. At age 70, Joan weighed over 200 lbs and was on several medications for high blood pressure, high cholesterol and acid reflux. She had swelling in her ankles and arthritis in several joints. She is now 74 and has completely turned her life around through exercise and diet changes! She embodies everything that is important about physical activity and healthy lifestyles, especially in her golden years. The coolest part is that she understands the importance... of lifting heavy weight. Weight training has recently been shown to be very effective in increasing bone mass density in postmenopausal women. A clinical trial in 2017 found that supervised high intensity resistance and impact training exercise (HiRIT) helped enhance bone strength and functional performance in women who were originally osteoporotic! ANDDD contrary to common belief, the study found that this type of training does not pose a significant risk of fracture in postmenopausal women with low bone density! I want to be just like Joan when I grow up. Lets all be just like her! For more information, check out the study: Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR. Highintensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: the LIFTMOR randomized controlled trial. Journal of Bone and Mineral Research. 2018 Feb;33(2):211-20.

HAPPY to be exploring our backyard again! Find a way to move that brings you joy! Many people ask what the best type of exercise is and more times than not, I say to do something that you love doing. Find something that makes you happy, challenges you, makes you feel accomplished, or you just simply enjoy, because thats the type of exercise that youll most likely stick with! Whether its going for a nightly walk, mountain biking, weightlifting, or even the type 2 fun things that make you question your very being while you do it but then you end up at a beautiful glacier lake so you forget you ever hurt in the first place... start there and you will find that your body and mind will thank you! @ Landslide Lake

Our doors are finally open! We are so excited to announce that Fit Chiropractic & Sport Therapy will be open once again to our incredible community for in-person appointments, starting on Tuesday, May 19th! Although it will be far from business as usual, we are here to support you in all of your musculoskeletal needs! Your health and safety is our top priority - we have several protocols in place to ensure protection for our patients, staff and community. Check out ou...r website for more information (link in bio). Give us a call/email or send me a message if you have any questions or are interested in booking in for an appointment! We cant wait to see you! Have a happy long weekend! See more

Very SOON we can see you! Our health authority has given us the thumbs up to open the clinic in mid May with safety restrictions in place. We dont have all the... details from our regulatory board but are working hard to make sure the clinic is up to health standards and everything is ready to go when the government gives us the go ahead. We will prioritize all patients whose appointments got cancelled in March and April and will get in touch next week. Thank you for your patience and support during this unique time. We miss you

Today, we celebrate mamas and shed some light on #maternalmentalhealth. As many as 1 in 5 women suffer from perinatal mood and anxiety disorders, with the most common being postpartum depression. More times than not, this goes unnoticed and untreated, which can have a big impact on a moms relationship with her children, spouse, friends and family. There is already a lot of pressure for new moms to be loving, caring, and nurturing to their babies all while undergoing a comple...te 180 life change. Especially during this COVID-19 pandemic, moms (and dads) are taking on more roles than ever to make sure their children are entertained, educated, safe, and loved, while being isolated from their friends and family (and teachers). So today, we bring awareness to the importance of postpartum mental health, hoping to improve diagnosis, care and support for new parents. Reach out to a mama friend today, whether they are a new mom or have been one for years. Let them know you love them, you appreciate them, you hear them, and you are there for them. See more

Happy Easter/long weekend! Stay safe and healthy out there!

A reminder to not be so hard on ourselves. Too often, we mistake progress for perfection. We put too much emphasis on the final goal and end up falling into the trap of idolizing what could be or what should be. But heres the reality - theres no such thing as perfect. If we were all perfect, there would be no room to learn and grow. There would be no motivation to keep trying, to be better or to want more. Instead, lets focus on the day-to-day habits. Focus on the ...process. Because if we have good habits in place, then the end result will be everything it needs to be, and we need to trust that. Its better to get something done imperfectly, than to do nothing perfectly. This is especially important during these social distancing and self-isolation times. We all have a lot more time on our hands, probably more than ever before. Use this extra time to try new things, to try hard things, to just try. Dont let expectations and external pressures stop you from focusing on you! See more

To our lovely community, While this decision was not made lightly, we have decided to prioritize patient health and community wellbeing by stopping all non-essential and non-emergent services at @fit.chiro.health for the time being. The best way to help prevent the spread of COVID-19, especially to those who are most vulnerable, is to limit the amount of interactions we have with others and to practice social distancing. That being said, we are still here for you if you a...re in severe/acute pain or have any questions about your health and body. If you require any help, please contact me ([email protected]) or the clinic (250-871-3674 or [email protected]) and we will be able to discuss options for the best plan of action for you. The health and safety of our patients, co-workers and community is extremely important to us. I strongly urge you all to join us in social distancing and taking all necessary precautions so that we can limit the impact that this extremely transferable virus has on our community. Also, give some extra love and appreciation to all of the health care providers who are on the front line of all of this and are working to help keep us safe! Lets work together to get through these tough times - reach out to your friends and family, pick up a new hobby, and know that I am here to help you in any way possible. Stay safe, stay active, and let us know how we can support you! xx See more

Running has never been something that has come easy to me. Its challenging, often uncomfortable, and sometimes boring. It has never been my main mode of exercise. But, it gets me outside, lets me connect with nature, tests the limits of my body and adds variety to my exercise routine. We all know that exercise is important. But, did you know that being active for at least an hour a day can improve life expectancy by 4.2 years? Exercise also strengthens bones, boosts th...e immune system, lowers the risk of diabetes and several cancers, improves mood, and decreases stress. There really isnt a single organ or system in the body that doesnt benefit from exercise. Isnt that impressive!? If someone came up with a miracle drug that could do everything that exercise can do for us, it would be the most successful drug in history! So, keep that in mind the next time you feel unmotivated to move. Maybe try something new or work on a skill that youre not great at yet. I believe that its important to challenge your body, to get uncomfortable, to be humbled, to try things you dont usually do, and to want to improve yourself. Either way, whatever you decide to do, dont stop moving. Your body will thank you! See more

To all of the women in my life, I am incredibly grateful to know you and have you in my life. Thank you for the constant love and support. Thank you for being perfect examples of what powerful, strong, beautiful, and intelligent women look like. You lift me up and inspire me to be better every single day. Happy International Womens Day, QUEENS. Today, I cherish you and I celebrate you. Lets lift each other up today and every day after that. Reach out to those fierce females in your life who make you better. Be in awe of them, I definitely am.

Our health and our bodies are our most important assets. They should be something that we value. However, often as a society, we get caught up in placing priority in things like clothes, new phones, and other material items. Spending money on our wellness can seem daunting at times. Its not cheap to be healthy! Organic foods, appointment costs, gym memberships and high quality products for our bodies can add up very quickly. But, how many times have you said I cant afford... that, its too expensive and then gone and purchased a $7 specialty latte? Our health is valuable. Investing in ourselves may not seem important right now, but making small changes can surprisingly create a huge impact in 10, 20, even 30 years. So whether its buying a bike to ride to work, making an appointment to see your local chiropractor, or signing up for that spin/yoga/crossfit class, every little investment will be worth it. After all, if at the end of the day we dont have our health, what do we really have? See more

Did you know that its safe for pregnant women to have chiropractic treatment? Mama-to-bes.. Im talking to you! We have special pregnancy pillows, here at Fit Chiropractic & Sport Therapy, that allow women to be supported and comfortable during treatment. These pillows have a hollow centre and tons of surrounding cushioning so that the expecting mama and her growing belly can lay face down on the table. Turns out, these pillows tend to be the best part of treatment for some moms, as they havent been able to safely lie on their belly throughout the span of their pregnancy! Come stop by and check them out!

No better way to finish the season off than with a W - way to finish strong! It was a pleasure working with you boys! Go @glacier_kings go!

Every day, we take about 20,000 breaths, and for the most part, we dont think about how we are breathing. The diaphragm is one of the more under appreciated muscles in the body. It sits below the lungs and helps to pull them down when we inhale, bringing oxygen to our muscles and brain efficiently. Many of us have become shallow chest breathers as a reaction to anxiety, stress, and the cultural expectation to have a flat stomach, leading us to suck our bellies in to keep i...t tight. This results in the diaphragm not being used to its fullest extent. Diaphragmatic breathing is important for many reasons. To name a few.. decreases neck/upper back pain by minimizing the use of the chest breathing muscles reduces low back pain by relaxing low back muscles lowers stress levels and slows heart rate calms the nervous system maintains core and pelvic floor function (especially during pregnancy) SO, lie on your back, place one hand on your chest and one on your belly. Take a nice, slow deep breath in and feel your belly rise as the lungs fill with air. There should be minimal movement through the chest. As you exhale, let the belly fall. Focus on your breath and feel your body start to relax! See more

Did you know that 90% of people in northern climates are vitamin D deficient for at least part of the year? If youre anything like me, you probably felt the effects of the 30/31 days of rain and snow weve had this past January.. and are longing for the warm summer days! Vitamin D plays an important role in many systems of our body - it helps to keep our bones healthy, our immune system strong and can boost our mood! Some studies have even found a correlation between vitamin D deficiency and low back pain. So, take advantage of those rare sunny winter days, incorporate some vitamin D-rich foods into your diet (salmon, sardines and egg yolks are great!), or talk to your healthcare provider about the benefits of supplementation!

One of my favourite movements, also one of the hardest to master. The snatch emphasizes how shoulder and and thoracic spine mobility is so important in any overhead movement (along with hip and ankle mobility, power, timing, technique... THERES SO MUCH). Taking the time to work on accessory exercises and mobility can take you from where you are to where you want to be. I still have a long way to go, but its a start! Heres a #tbt to when I PRd my snatch - 125 lbs. Cant wait to get there again!

#hipmobilitychallenge - Inspired by @dr.maria.boyle. This was a lot tougher than it looks! Give it a shot and tag me if you do!

Experiencing neck or back pain (or any type of musculoskeletal pain) can be all-consuming at times. It can feel like our lives get put on hold until we can gain control of that pain. Here are 5 things to try at home to keep you in a good routine and help decrease your pain - because health doesnt have to be hard, and you can still be healthy even if you are hurting! 1. Move! Any form of movement will release those feel-good endorphins and most likely lower pain levels.... Moving with friends or loved ones will help even more! 2. Avoid alcohol - When we drink alcohol, we may fall asleep faster, but once the last molecules get metabolized in our bodies, it wakes us up. A disrupted sleep has a huge impact on our pain levels. 3. Drink water - Just like with headaches, our backs and necks become more sensitive when we are dehydrated. Try using the 8x8 rule - eight 8-oz glasses of water a day! 4. Belly/diaphragmatic breathing - A great way to promote relaxation, calm the nervous system and turn off some of those overactive back or neck muscles. Focus on taking deep inhalations through the belly and minimizing movement of the chest. 5. Spend time with loved ones - Being around friends and family can improve our mood, distract our mind from pain, and find the comfort/support we need when going through tough times. Having a good support system is beneficial both physically and mentally! See more

Mindfulness meditation has become all the rage in the past few years when it comes to self-care, wellbeing and mental health. Mindfulness can be defined as an open-hearted, moment-to-moment non-judgemental awareness. It allows individuals to remain present with their feelings, thoughts and bodily sensations, so that they can embrace the experience without any criticism. Meditation is often used to achieve mental clarity and an emotionally calm state. However, did you know ...that the effects of meditation can also translate into sport performance? We all know that mental focus is one of the most important aspects of sport. Sport is 90% mental and 10% physical. More often than not, athletes already use a variation of meditation to help get in the zone whether it be guided visualization, blasting music to tune out all voices and thoughts, or sitting in complete silence. We do this to help keep the mind quiet before the game or match starts. But when were down a few points or make a couple mistakes, thoughts fill our heads, and we become mind full. Our minds are overwhelmed with thoughts, emotion, and stress, and instead of acknowledging, accepting and redirecting our focus to the present moment, we sit with them. This is typically when things start to break down. More mistakes are made, concentration is lost, and performance decreases. This is where mindfulness meditation can help to improve athletic performance. Meditation has been shown to increase grey matter in the prefrontal cortex of the brain, the area responsible for focus, working memory and executive decision making. It also decreases the grey matter in the amygdala, the region responsible for stress and fear. So, the more people meditate, the less stressed they are and the more they are able to focus. Studies have also shown that meditation can also help to improve reaction time, and reduce overthinking. Physically, meditation can help to stimulate the parasympathetic nervous system, also known as the rest and digest system. Activating this can lead to a reduced heart rate, improved heart rate variability, slower breathing, and improved sleep. Outside of sport, meditation has been shown to help with symptoms associated with depression, anxiety, pain and overall quality of life. People find that they are more compassionate, empathetic and resilient under stress. So, give it a shot! It takes a few tries to get used to sitting in the stillness but luckily there are several apps, YouTube videos, and even classes that can help. As always, be sure to speak with your healthcare provider if you have any questions or concerns about your mental health and other symptoms that you may be experiencing. *references available upon request

Breastfeeding can be a stressful time for mamas. New-moms often lose focus of their own comfort as they are pre-occupied with ensuring that their baby is latching, being well fed and is comfortable. On top of that, it is common for mothers to continue to be hypermobile for up to 12 weeks postpartum due to the influence of hormones on the ligaments and connective tissues of the body. The weight of a growing baby and hypermobility of the body can lead to aches and pains in the ...Continue reading

2019, its been a ride! There were a lot of big changes and growth this year, both personally and professionally. I am grateful to have experienced it all with my people in my corner. I challenge you to take some time today to reflect on your year. Think about what you want to celebrate, what you want to let go of, what youve learned, and how youve grown. Wishing everyone a happy and healthy 2020! ... #newyears #2020 #wellness #exercise #chiropractic #fithealthcomoxvalley #yqq #freshstart #reflect See more

These hooligans have been rounded up and charged for reduced office hours. The Holiday Season has arrived! You can visit our online booking site to see the Fit Teams availability! www.fithealth.ca. #fithealthcomoxvalley #downtowncourtenay #yqq #upperfifthstreet #comoxvalley

This may be a little graphic for some, but I need to share. Last night Niagara Ice Dogs goalie Tucker Tynan was cut badly playing London Knights. The guy hoveri...ng over top of him is Doug Stacey, Londons head physio and former head Physio of our National Team. Doug and the other therapist, Chris Trivieri, applied a tourniquet and did everything right in those precious few seconds and saved Tuckers life. It takes just minutes to die from an injury like this. There has been so much bad press about hockey lately, I felt compelled to share a good news story about the amazing people in the game. Yes, a freak and one in a million injury, but quick reaction and training saved a life last night. Where medicine meets hockey. Way to go Doug, Chris and the rest of the medical and training staff, Tucker is going to recover.

Chiropractic care during pregnancy - how we can help! Chiropractors have several tools in their toolbox to provide relief for pregnancy-related low back pain. The majority of these tools are similar to the ones used to treat any other musculoskeletal condition exercise, education, soft-tissue therapy and joint manipulation. However, there are unique techniques that chiropractors can use to specifically help the mothers in need. Kinesiology Tape You have probably seen the... bright blue, pink or funky-patterned tape used on all of the Olympic athletes over the past decade. Aside from it being a trendy fashion statement, the kinesiology tape has several benefits for musculoskeletal injuries: provide support for the affected area, give proprioceptive feedback, reduce swelling, improve lymphatic drainage and blood flow, and reduce pain. Kinesiology tape has been shown to offer outstanding relief for pregnant women who experience low back pain during their term. A few strategically placed pieces of tape on the back or abdomen can help to support the baby belly and take pressure off of the low back, all while providing proprioceptive feedback to maintain a better posture. Kinesiology tape differs from the regular white athletic tape because it takes on skin-like properties, making it pliable and breathable. You can wear it for up to 5 days, sweat with it, and even shower with it! If you have any questions about any of these chiropractic techniques, please speak to a healthcare provider to determine if this is the best treatment for you and your baby! *list of references available upon request.

What a great way to bring community together! Had an awesome time at @edibleislandwholefoodsmarkets #wellnesswednesday today talking about chiropractic, health and wellness. Check them out for some local, organic goodies! #fithealthcomoxvalley #chiropractic #downtowncourtenay #wellness #organic #yqq

9 things you may not have known about low back pain! Check out this awesome blog post from Iain Harrington, Doctor of Chiropractic!