It’s The Most Wonderful Time of the Year!
Yes, We Mean Back to School… And Back to Your Desk
The back-to-school season can definitely give December a run for its money when it comes to full calendars and busy schedules. But as you get ready to settle back into the school year, we don’t want you to miss an important piece of seasonal preparation: getting your body ready for the change in routine.
Whether you’re a teacher on your feet all day in a classroom, a parent spending their evenings on uncomfortable gymnasium benches, or an athlete gearing up for fall sports, September brings plenty of new physical demands.
Fortunately, the Momentum Health team is here with a few simple tips to help you feel your best through the busy fall season (and well-prepared for the start of holiday celebrations come winter).
Your September Survival Guide Starts Here
Make a List… and Check Their Backpack Twice
A backpack is one of the quintessential school supplies, but if it’s too heavy or poorly fitted, it forces the muscles in the neck, shoulders, and back to work in awkward, strained positions. This extra physical workload can quickly tire out young tissues, even in otherwise healthy kids and teens. So before school starts, make your child’s backpack ready to carry the load:
- Keep the backpack’s weight to about 10-15% of body weight.
- Place heavier books closest to the back.
- Remind your child to use both shoulder straps when wearing it.
- Adjust the straps so the backpack sits snugly against the upper back instead of hanging low.
Give Your Desk an A+ in Ergonomics
A good workstation setup matters for everyone, even kids doing their homework at the dinner table. A few small adjustments can help reduce stress on the muscles and joints over time:
- Keep both feet flat on the floor or on a footrest.
- Position the top of the computer monitor at eye level.
- Keep elbows close to the body with arms supported.
- Use a chair that supports the natural curve of the lower back.
Sleigh the Sitting Habit
Many people (kids especially) spend the summer swimming, hiking, and just generally staying active. Once school starts, it’s a lot harder to keep your body moving, as you spend more time in drop-off lines or watching after-school practices. Try to work any kind of movement when you can:
- Stand up every 30 to 60 minutes.
- Walk around during study breaks.
- Stretch your hips, chest, shoulders, and calves.
- Add short movement breaks between assignments or meetings.
Prepare for Sports Before the First Whistle
The first day of school gets here fast, but, like a good cross-country runner, fall sports arrive even faster. Conditioning needs to start before the first game for both student athletes and adults gearing up for their recreational soccer league.
A gradual increase in your activity level helps prepare muscles, tendons, and joints for higher workloads while lowering the risk of strains, sprains, and overuse injuries. Start with:
- Dynamic warm-ups before practices and games.
- Strength training appropriate for age and sport.
- Balance and coordination exercises.
- Adequate hydration and sleep to ensure good recovery.
Don’t Let Those Aches Sing “I’ll Be Back”
Persistent pain isn’t the price you pay for starting up a new routine, especially if it interferes with day-to-day activities. We know things are busy, but visiting our team now can help protect you from a more significant injury later (like, say, during the peak holiday season).
Our multidisciplinary team will walk you through:
- A detailed movement assessment to better understand your discomfort.
- Acute pain relief with massage therapy, acupuncture, chiropractic adjustments, or other disciplines as necessary.
- Individualized exercise programs to improve strength, mobility, and function.
- Activity modifications that keep you moving while tissues recover.
- Education about posture, lifting, and body mechanics to prevent the problem from returning.
Welcome Back to a New School Year. Let’s Make It a Comfortable One
Okay, so maybe back-to-school season isn’t really the most wonderful time of the year. But it doesn’t have to come with sore backs, stiff necks, or aching shoulders, either.
If pain, stiffness, or an injury is making it harder to keep up with your fall routine, contact the team at Momentum Health. With a wide range of different clinicians working together to provide comprehensive, evidence-based services, we’ll help you make the most of the new school year.
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One Step at a Time: What It Really Takes to Walk 100 Kilometres
By Dr. Lisa Scott
Every September, hundreds of Albertans walk 100 kilometres over three days in support of the Kidney Foundation of Canada. While it may seem like an extraordinary athletic feat, participants come from all walks of life. Some are living with kidney disease. Others walk in honour of loved ones they’ve lost or to support family and friends facing kidney conditions. Many simply want to make a difference.
Over the past several years, I’ve volunteered at the Kidney March alongside fellow chiropractor Dr. Josip Batinić, helping participants throughout the event. One lesson stands out every year: walking 100 kilometres isn’t just about reaching the finish line—it’s about listening to your body, adapting along the way, and knowing when to push forward and when to ease back.
No one begins ready to walk that far. Training helps the body gradually adapt, but success also comes from pacing yourself, accepting that some discomfort is normal, and recognizing that pain is a signal worth respecting. During the March, we commonly help participants manage tight calves, Achilles irritation, hip and low back soreness, knee pain, and muscle fatigue. Addressing these issues early and adjusting your effort when needed often keeps small problems from becoming bigger ones.
Recovery is just as important as the kilometres you log. Sleep, hydration, nutrition, mobility, and rest allow the body to adapt and become stronger. Sometimes the smartest decision is slowing down rather than pushing through.
One of the most inspiring parts of the Kidney March is the community. Walkers, volunteers, and healthcare professionals support one another every step of the way. At Momentum Health, we’re proud to be part of that community, helping people stay active, care for their bodies, and accomplish meaningful goals—one healthy step at a time.
Meet Dr. Lisa Scott
Helping people stay connected to the activities that matter most.
Dr. Lisa Scott
For Lisa, movement has always been about more than joints and muscles—it’s about helping people stay connected to the activities, relationships, and communities that give their lives meaning.
As a chiropractor, Lisa enjoys working with patients of all ages, combining evidence-informed care with a thoughtful, individualized approach. She believes the best outcomes begin with understanding each person’s goals and creating a plan that helps them achieve them.
Lisa’s Approach to Care
✔ Identify the source. Every successful treatment begins with an accurate diagnosis.
✔ Restore movement. Targeted treatment and personalized exercise help improve strength, mobility, and confidence.
✔ Prevent future injury. Education and activity modifications help patients continue doing what they love for years to come.
Lisa is also reminded that healthcare extends beyond the walls of a clinic. Sometimes it means standing at a rest stop, helping someone take the next step toward a goal they once thought was impossible.
For Lisa, healthcare extends beyond the confines of a clinic. It embodies the understanding that true healing often involves a delicate balance—sometimes requiring a pause to assess current state, other times demanding the courage to move forward, and occasionally the wisdom to slow down in order to nurture one’s well-being and prevent setbacks. Healthcare for her is not just about physical treatment; it’s an exploration of various paths and approaches and taking the next step toward a goal you once thought was impossible.
Community Corner: Let’s Give It Up for the Movement Makers!
September is shaping up to be one seriously spine-tingling month here at Momentum Health (see what we did there?). We’ve got not one, but TWO reasons to celebrate — so let’s get into it!
World Physical Therapy Day — September 8
We want you to get back on your feet, back on the trail, and back in the game.
Physiotherapy helps make burpees feel like an act of love and bird dogs to be just another part of your day. Celebrate with us by moving more than you thought you could!
World Chiropractic Day — September 18
Fun fact for your next trivia night: on September 18, 1895 (over 130 years ago!) Daniel David Palmer delivered the world’s very first chiropractic adjustment. One crack heard ’round the world, and an entire profession was born.
Chiropractic keeps our community aligned (pun intended) and moving well, one adjustment at a time.
Get In On the Fun
However you like to move, whether it’s hitting the trails, chasing the dog around the backyard, or just surviving the first day of “back to school” traffic, this month is about celebrating the pros who keep you in the game. Tag us, share your favourite recovery win, or just give your physiotherapist or chiropractor a well-earned high-five next time you’re in.
Here’s to strong backs, stronger hearts, and an even stronger community.
Chiropractic Pilot Program. Now Live!
The Low Back on Track pilot program is now live in northwest Calgary and Red Deer.
This publicly funded program gives eligible adults up to eight chiropractic visits over 90 days at no cost, helping people access early, evidence‑based care for persistent or recurring low back pain.
If you or someone you know has been struggling with low back pain, this program may be a great fit.
Schedule Your Appointment Today!
If you’re ready to make meaningful changes that actually last, scheduling an appointment with Momentum Health is the perfect place to start. Our team is here to help you move better, feel stronger, and build healthier habits all year long.
Healthy Recipe: DIY Snack Kabobs
A fun, no-cook snack the whole family can build together — mix and match fruit or cheese cubes for a colourful, better-for-you bite.
4 servings
Ingredients
- 8 strawberries, hulled and halved
- 1 cup pineapple chunks
- 1 cup green grapes
- 1 cup cantaloupe or honeydew, cubed
- 1 cup sharp cheddar cheese, cubed
- 1 cup mozzarella pearls
- 12 wooden or bamboo skewers (6-inch)
- 2 tablespoons honey, for drizzling (optional)
Directions
1. Prep your ingredients: Wash and cut all fruit into bite-sized pieces. Cube the cheese if it isn’t pre-cubed. Arrange everything in small bowls, like a build-your-own kabob bar.
2. Thread the skewers: Alternate pieces on each skewer — try 8 strawberries, hulled and halved, 1 cup pineapple chunks, 1 cup green grapes, and 1 cup cantaloupe or honeydew, cubed for a fruit-only version, or mix in 1 cup sharp cheddar cheese, cubed, and 1 cup mozzarella pearls for a sweet-and-savoury combo. Get creative with the pattern!
3. Add a finishing touch: Arrange the kabobs on a platter and finish with a light drizzle of 2 tablespoons honey, over the fruit skewers for extra sweetness, if desired.
4. Serve and enjoy: Serve immediately, or refrigerate for up to 2 hours before serving so they stay fresh and cool.
Notes
No-cook, kid-friendly, and endlessly customizable! Swap in seasonal fruit, add a cube of watermelon, or go all-cheese with cheddar, gouda, and mozzarella for a savoury version. Great for post-workout snacking, packed lunches, or a fun family activity night.