I’m Dr. Greg Payne, and welcome to my premier structural corrective care chiropractic office in Ottawa’s downtown core. In a nutshell, this means I help to take care of your whole nervous system (the main control system for everything in your body).


I’ll be straight up, our blog is a mixture of both formal and informal posts. Some days, I’ll want to provide you with educated topics, proper citations and links to further your research; while, other days I might want to post a photo of Jasper, my dog, or give you an update on my ski/cycling adventures.


This space is where we can have genuine conversation, about topics that matter to both you and our clinic at large. We hope you comment, engage and even challenge the posts that get published. This is the only way we will grow and improve to meet your chiropractic needs (including apprehensions). Feel free to suggest ideas for posts you’d like me to cover too.


Keeping with the transparency, the chiropractic world is like any other industry. There are people newly entering their profession, ones who have been practicing their craft steadily and lastly, those who live for their trade. I like to think I’m apart of the latter. Every day here, is exhilarating and full of mini-miracles that we’ll share from time to time. I get adjusted each week and take the same vitamins offered here at the clinic. Crazy, eh?


Thank you for reading our first entry. We’ll be posting again soon!


Stay awesome.
Dr. Payne

Is it a Good Idea to Watch and Wait?

Even in a pandemic, the ‘watch and wait’ approach to scoliosis is not advised

In these challenging times, it can be easy to forget to keep a complete check on our health. Sure, we are all trying to get enough exercise, keep check on our hearts and blood pressure, and look after our mental health… but what about your spinal health?

While not top of mind for many people, staying vigilant about any changes in our spines, including pain and any postural changes, is especially important.  Regular at-home checks of all family members can help with early detection of any spinal issues, which include scoliosis.


Especially for children who are at home from school, a change that might have been picked up by a teacher or sports coach might be overlooked by busy parents.


Have you noticed a change?


A change in your, or a loved one’s spine, may indicate the signs of a developing scoliosis. Visual changes like a visible curve, uneven shoulders or hips, or a prominent shoulder blade, particularly in growing children and adolescents, can all be warning signs.


It can be easy to downplay these changes. As we are urged to stay at home, we might prefer to think that they will resolve on their own, or be complacent with a promise to ‘get that checked when this is all over’.


Don’t watch and wait.


It’s been shown that ‘watch and wait’ is not a viable option in treating scoliosis. Ignoring a change in spine needs to be investigated and importantly, any delay seeking advice may mean symptoms develop further.


Particularly for growing children and adolescents, without assessment and management, the scoliosis is likely to progress over time and small curves have the potential to rapidly progress into larger curves. For older adults, seeking advice early about any postural changes or pain, can help to greatly enhance the quality of life and prevent pain and progression.


It’s also been shown that early detection and then early intervention leads to better patient outcomes including wider opportunities for treatment and access to a range of non-surgical scoliosis treatment options including modern 3D bracing and scoliosis specific exercise programs.


Luckily, even in these uncertain times, scoliosis care is essential and accessible. 


You may not have a scoliosis clinic near you physically open, or you might not be able to attend a clinic in person, however, TeleHealth consultations mean you can be in touch with a professional for assessment, advice, and support.


For now, and going forward, here are some practical tips to keep in mind:

  • Keep a check on your, and your family’s, spinal health
  • Check regularly for any signs of scoliosis, especially in children
  • If you notice a change, don’t watch and wait
  • Be proactive in seeking professional advice for assessment, treatment, and support

We are here to help, please don’t hesitate to contact us at http://www.avantchiro.com.

– Dr. Payne


Rise & Shine!

How do I know what kind of stretching to do when I wake up? 

After a restful night sleep your body may feel tight from the previous day’s activities, from aches and pains, or even from injuries.

Stretching can be a good way to help release muscle tension, regain mobility, and range of motion that seems to be lost while sleeping or even sitting for long periods of time.

One of the things we should keep in mind while performing morning stretching is that stretching your muscles while they are cold or haven’t been active for hours might feel good, but dynamically stretching a warm muscle allows for a deeper and more effective stretch, and has greater benefits.

I would recommend 3-5 minutes of “Dynamic Stretching” in the morning rather then classic “Static Stretching”. Remember:

Dynamic = you’re continually moving
Static = you’re holding positions

Dynamic Stretches are stretches that take your muscles through a full range of motion. For example: try lifting your arm overhead. The goal is to get to a place where this action becomes easy to perform. When you reach that point, you have a more complete range of motion in your shoulder / arm in this direction.

Some of my favourite  Dynamic Stretches that  I use for myself and some of my personal training clients are hamstring walkouts/inchworms, wipers, and lateral lunges or cossack squats. You can see the video here: https://youtu.be/7M_Ff2tb22I

Give these 3 Dynamic Stretches a try next time you feel tight in the morning and you can feel the benefits throughout your entire day.



Please don’t stress about sleep!

I get a lot of questions about mattresses and sleeping. What is best? How should I sleep? What type of mattress?

Over the years I have recommended many things, even sleep posture deterrents to prevent people from bad sleeping postures. However, all that really did was prevent people from getting a good night’s sleep and made them very cranky by morning.

Here is the quick and dirty version of sleeping.

  1. FIRST, PLEASE SLEEP. There are so many positive benefits from a good night’s sleep it overshadows how you should sleep. That being said, there are a few things to try. Going to sleep, you want to start on your back or side. Tummy sleeping forces your neck to be turned to breathe. This generally is not good for your neck curve and alignment.
  2. FIND SUPPORT IF PREFERRED. You may want a body pillow to “role” into for body support. This helps both with comfort and alignment of the spine.
  3. DON’T STRESS ABOUT POSITIONS. When you are asleep, you are moving around regardless of what you do. The body needs to change position to encourage blood flow in tissues. This helps tissue and joint health as well as prevents bed sores. After a sleep don’t be too concerned about the position you are in when you wake up. Just celebrate you had a good night’s sleep.

When you get your chiropractic adjustments, your standing and walking posture changes. Your sleep posture also changes for the better!

Here is a video a friend and colleague in Bolton, Ontario made about sore backs and beds. https://www.youtube.com/watch?v=YVFuA5byxio

Happy sleeping,

Dr. P.

3 Bike Tune-Up Tips for Summer

Thanks to everyone who showed up for our Bike Tune-Up Clinic with Velofix. Adam has a mobile shop on wheels, and can come right to your house if you still need yours set up for the bike season ahead. Click here for more info.

Here are 3 Tune-Up Tips to keep in mind: 

1. Make sure your chain is cleaned and lubricated. Kate hadn’t cleaned hers in ohhh, four years. Dr. Payne will usually clean his chain after a wet or muddy ride, and then maybe skip doing this if it’s sunny out. The goal is once a week! As for the chain, it’s best to lubricate this before every ride with a bike-specific product.

2. Put the proper amount of air in your tires. If you look closely at your tire, somewhere on there you’ll notice the manufacturer has written a range for which to inflate your tires. For example: 60-80 psi. If you pump the tire to 60 psi, you’ll get a smoother ride, but could get more flat tires. If you pump the tire to 80 psi, your ride will be way faster (but bumpier). You will get less flat tires though. Choose your own adventure …

3. Test your brakes! It takes two seconds before you leave on a trip to check that your brakes are connecting properly. If you have disc breaks, they require less maintenance, but if you have the standard pads you’ll definitely want to check each time. Don’t get stuck on the road with no way to stop!

Stay Safe,
Your AVANT Team

Pre & Postnatal Fitness Tips

It’s May – a time to celebrate mothers everywhere! What better way than to chat about pre/postnatal tips? There are certain exercises a woman can do to prepare for carrying a baby, and for the post-pregnancy child-rearing years to come.

Efficiency with your workouts pre/postnatal are key. Spend some time doing exercises which mimic the movements you’ll be doing with your baby. These include: carrying a diaper bag, pushing a stroller, or holding a child to one side of your body.

If you’d like to develop core strength, balance, and muscles in your upper back (to keep you on your feet), these weighted carries are a good route to take:

  • Farmer Carry
  • Single Arm Carry
  • Single Arm Dumbbell

During pregnancy while your baby is growing, and post-pregnancy when placing your baby in a wrap, you can prep with front-loaded movements to develop lower body and core strength. Examples are:

  • Front squat
  • Goblet squat
  • Prowler or sled pushes

You can see this series by clicking here.

Lastly, eating well always accompanies exercise. If you’re expecting, it’s not the time to be under-eating. Please provide your body with enough calories (from whole foods) to be able to function and properly recover from the birth of your new bundle(s) of joy. It’s also important to consider what you’re eating if you decide to breastfeed.

See you in the gym,