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.

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,





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