Dr. Kutney Chiropractic

I am excited to announce that I am now working out of Carleton Place AND Almonte!

My hours at Heritage Fitness in Carleton Place have expanded on Mondays, Wednesdays, and Fridays, and I have joined Valley Spine and Sports Rehab clinic in Almonte on Tuesdays and Thursdays - see my website for more details

Proud and thankful to be working in two amazing locations 😁

If you have any questions or want to chat, shoot me a message any time!

- Chandler

Hey all! I am excited to announce that I will be returning to practice at Heritage Fitness on November 20th! My hours will be:⁠
Monday 9:30am-1:30pm⁠
Thursday 1:30pm-5:30pm⁠
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I am hoping I will be able to expand my hours in the coming months.⁠
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I can't wait to see all your faces at the gym! If you'd like to book, please do so through the Mindbody app, bycalling our front desk at 613-253-2112, or by emailing our front desk at [email protected]⁠
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If you have any questions, give me a shout any time!⁠
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Chandler⁠

So excited to go get some sun for a few weeks in NZ!
If you need anything, please contact our front desk at 613-253-2112 or [email protected] as I will not be monitoring my work email.

I'll do my best not to post too many pictures 😉

- Chandler

Hey all!

My partner and I will be heading to New Zealand for 2 weeks as of Feb 20th, I return to clinic on March 7th. If you need anything before I leave, please contact me or Heritage so we can address your concerns.

If something comes up while I'm away, please reach out to Heritage Fitness to see if another practitioner can support you until I return.

We're so excited for this adventure, apologies in advance as this page becomes a travel page hahaha

- Chandler

UPDATE!⁠
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I'm adding more evening availability to meet growing demand, so my hours will be shifting slightly. I'm continuously checking in about my hours to make sure I can accommodate patients as much as possible, and will continue to expand with demand.⁠
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Looking forward to seeing your faces on Monday evenings :)⁠
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- Chandler⁠
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As always, please message me any time with any questions or concerns⁠
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Just a silly pup and our Christmas tree! 🎄

Continuing to move things in and make my clinic room my own! Laura helped me make this yesterday, and I’m excited to get it hung up outside my door!
Still working on how I want to organize my art for my blank wall, stay tuned….

On I wanted to talk about pelvic floor rehabilitation!
Many people can benefit from pelvic floor rehabilitation and don’t even know! As a Chiropractor, I work with my patients on core and pelvic floor activation and relaxation, breathing, gradually increasing tolerance to load and stress while also addressing any aches and pains that may occur
Common symptoms of pelvic floor issues can include urinary incontinence or retention, bowel incontinence or retention, pain, organ prolapse, and pain or other issues with in*******se
Have questions? Shoot me a message or call me at the clinic and we can discuss more!
I often with collaborate with pelvic floor physiotherapists in my area, and can also refer you on to them if your concerns need more than what I can address.
Keep moving and stay healthy!

Find someone who looks at you the way I look at spines 😍😂

I was so honoured to be interviewed by Go Solo last week! Check out the article below on my approach as a Chiro, and let me know what you think 😁

https://gosolo.subkit.com/dr-kutney-chiropractic/?fbclid=IwAR29wfJAJObjy4ug1sDLEUXrboMO7mNyQHWQbudzfAmdy24mQ--hJA0miPA

🎉🎉Exciting update!🎉🎉 I am so excited to announce that my colleagues’ new table arrived today at , and that I have been moved into my new room! I will be changing my hours as well to reflect this. Bear with me as I’ll be gradually decorating and getting settled over the next few weeks, but I can’t wait for my Heritage patients to see it!!

Here's that photo to keep us upright on the ice!

Stay safe and warm, everyone 😊❄️

I'm currently treating patients in Hintonburg and Carleton Place, please check out my website or contact me for more information!

I am very excited to announce that I am returning to practice at TWO locations! One is Foundations Chiropractic & Integrative Health (Hintonburg), the other is Heritage Fitness & Community Rehabilitation Centre (Carleton Place).

I will be working Mondays and Wednesdays in Hintonburg, and Tuesdays and Thursdays in Carleton Place.

Please check out my website, or send me a message for more info!

I can't wait to get back to treating 😁🙌

I had the honour of presenting on Sitting-based Work and Spine Pain Prevention last week for CHEO! There are lots of things you can do to manage and prevent spine pain when you're doing more sitting based work.

If you have any questions about the presentation or want to contact me to book an assessment, please message me any time!

Sitting-based Work and Spine Pain Prevention Does your work involve long hours of sitting that often leave you feeling stiff and sore? Join Dr. Chandler Kutney, a Chiropractor in a discussion around how...

Sleep Hygiene Tip 12: Exercise away from your bedtime

While regular exercise can be helpful in stabilizing your circadian rhythm and getting good rest, exercising too close to your sleep time can make it difficult for you relax and fall asleep!

When we perform moderate to high intensity exercise, stimulating hormones such as norepinephrine and dopamine are released in the brain and the body, causing:
- Increased heart rate and blood pressure
- Increased glucose to the blood stream
- Increased blood flow to the muscles
- Increased alertness and focus

These things are great for during exercise, but not so helpful for sleeping!

A safe bet is to finish your exercise at least 1 hour before bedtime, but if you're struggling with your sleep, you may want to bump that up to 2 or 3 hours.
Finishing your exercise with relaxing activities, such as a hot shower, some food, some gentle stretching, etc. can help you come down from your exercise faster and switch into that rest mode a bit more easily as well.

I often find I'm too sleepy in the evening to feel like working out much, so I do most of my exercise in the morning or early afternoon! Are you a morning or evening exerciser?

Sleep Hygiene Tip 11: Limit stimulants (caffeine, ni****ne, alcohol) in the evening, as these can impact your sleep!

While some stimulants will make it hard to sleep at all, some may make it easier to fall asleep, but you won't get as much restorative sleep while using them.

Between them making it harder to fall asleep and harder to get good quality sleep, try to limit your use of stimulants as you near bedtime.

For your reference:
1) Levels of caffeine peak in your bloodstream one hour after consumption, and have a half-life of around 6 hours, which means it takes most people 10 or more to fully clear from the body
2) The peak concentration of ni****ne in the blood will vary by mode of administration, but it has a half-life of 2 hours, and its by products can linger for multiple days
3) Alcohol requires approximately 1 hour to be metabolized per standard drink, so this depends largely on how much you have.

Some people also find sugar can make it difficult to sleep. Are there any foods or drinks you avoid before bedtime?

Sleep Hygiene Tip 10: Avoid napping in the later afternoon and evening⁠
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Sleep/Wake Homeostasis are processes that regulate our sleep drive. Our sleep drive is how sleepy we feel. As the day goes on, our Sleep/Wake Homeostasis processes increase our sleep drive, so that by the time we go to bed, we'll feel sleepy enough to fall asleep. You could almost think of it like an hourglass that gets flipped between sleeping and waking.⁠
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One of the big barriers people experience at bed time is lying awake and being unable to fall asleep. There can be a variety of reasons that this can occur, but one thing you want to do is maximize that sleep drive! When you nap too late in the day, this resets the sleep drive, so you may not have the urge to sleep, even if you need it at bed time. ⁠
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As a general rule, I avoid napping past 3pm, as I find that if I do, I often have a harder time sleeping later that night.⁠
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If you're a napper, do you have a time that you find you have to wake up by to be able to well at night?⁠

Sleep Hygiene Tip 9: Increase your sun exposure during the day (or your awake time, if they are different!)

As I've talked about before, the sun is one of the best indicators our body uses to tell us when we should be awake, and when we should sleep. This is why some people will find they constantly feel tired (and even have mental health issues) through the winter (decreased sunlight hours), and work that requires you to sleep through the day and be awake overnight can be really difficult to adapt to!

One of the best ways to help you wake up at a good time and go to sleep when you'd like to is to increase your sun exposure during your waking hours. This helps regulate the circadian rhythm and get your brain into a solid cycle of awake and sleep times.

If you're someone who needs to be awake through the night, or if you struggle through the winter months, you can also use light therapy when you first wake to help regulate your sleep! This simulates daylight sunshine, and can be very helpful for insomnia, jet lag, seasonal affective disorders, and more. For more information on that, please send me a message and I can send you some links, or speak with your medical doctor or other healthcare professional.

Sleep Hygiene Tip 8: Don't lie awake tossing and turning in bed!⁠
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Find yourself lying awake in bed for hours on end? Starting to dread turning the light off? This can lead to an association forming in your brain between the restlessness and your bed! Obviously not something we want.⁠
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If you find yourself stuck lying awake, don't stay in bed!⁠
Go to another room and do a relaxing activity, like listening to music, reading a book, stretching, a walk, etc. until you start to feel relaxed and sleepy enough to try going to bed again.
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Any other restless night activities you like to use to help you unwind?⁠

Sleep hygiene tip 7: Wake up at the same time every day!

This one always gets some eye rolls. "How can you expect me to get up at the SAME time for the work week and the weekend!? I need my sleep in days!?"

Sound like you? Me too!
But I have been struggling with my sleep for the past while, so I've come up with a compromise for myself:
During the work week, I get up at 7:30am
Saturday I sleep in to 8:30am, and take a nap later if I feel I need it
Sunday I get up at 8:00am, and take a nap later if I feel I need it
Which preps me for Monday at 7:30am!
I'd like to get to the point where I can get up earlier, but this seems to be working for me for now.

I find the 30 minute intervals are feasible for me, and so this routine is helping me. It can be really difficult to fall asleep at the same time every day, but we have much more control over when we wake up, and being consistent in your routine helps stabilize the circadian rhythm that regulates our central awake and sleep times. It's all about habit; the more you're used the going to sleep and waking up around the same time, the easier it will be to do!

What's your ideal wake up time? How does that compare to your usual right now? Let me know!

Sleep Hygiene Tip 6: The use of the bedroom should be limited to sexual activity and rest⁠
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With the increase in working from home through COVID, many people have started stretching out on their beds to work, or working elsewhere in their bedroom. While this can provide a quiet, comfy place to work, it can be part of the problem if you're having difficulty sleeping!⁠
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If you use your bedroom for activities outside rest and sexual activity, your brain won't always associate your bedroom with rest, and it will be harder to turn off the productive thinking and switch into relaxation and sleep mode.⁠
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This isn't always 100% avoidable, especially with high rent and house prices, but even avoiding working directly on your bed if you're having trouble sleeping can be helpful. Any distance you can put between your work space and sleep space makes a difference!⁠
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Sleep Hygiene Tip 5: Pre-Bed Ritual

Humans are creatures of habit. We enjoy having a routine. The same way a person may do a warm up or prep for an athletic event or a presentation to get them in the right frame of mind, we can create a routine before bed to signal to our bodies that it's time to start winding down, relaxing, and getting ready for a restful sleep.

I recommend you include decreasing your blue light consumption as part of your pre-bed ritual! It can also include things like:
1. Brushing your teeth and washing your face
2. Reading a book
3. Doing relaxing movement (yoga, walking, stretching)
4. Listening to calming music
5. Using a diffuser or a relaxing scent
6. Wearing comfy clothes
7. Spending time in lower light areas

Some of my favourite things to include are a face mask, reading, and instrumental music!

Do you have any pre-bed rituals that you enjoy and find helpful? I'd be happy to hear them!

The blue light emitted from our electronic devices and LED lights can change our circadian rhythm, which decreases the bodily signals that prep us for sleep, and make it harder for us to get the snoozes we need!

There are many different kinds of light that exist on a spectrum, and blue light is on the shorter wavelength end of the spectrum. Blue light is also emitted by the sun, and when our eyes are exposed to blue light, it tells our brains that it is daytime and we should be awake! These signals can cause problems when we're staring at our phones right before bedtime.

In general, I recommend people avoid blue light for an hour before they want to sleep, although some people may need even more time than that. Many smartphones nowadays have options to reduce blue light exposure at bedtime, which are helpful when avoiding it completely isn't possible.

I hope you find this helpful and are getting some good sleep!

Please feel free to contact me for my references if you would like them!