Transform Chiropractic

10/24/2025

If you’ve been working on your posture but your upper back still feels stiff or rounded, you’re not alone — we see this all the time in our Toronto clinic.

Most posture routines focus on stretching muscles — but the real secret lies deeper. When the ligaments in your mid-back tighten over time, it becomes harder for your spine to move the way it should.

This gentle thoracic traction exercise helps target the mid-back curve — the area that often limits posture correction when it’s too tight.

It’s safe, simple, and can make your posture feel lighter and easier again.

Try it here 👇
🔗 https://transformchiropractic.com/thoracic-spine-traction-exercise/

Fix your rounded upper back safely with this proven thoracic spine traction exercise. Step-by-step guide from our Toronto chiropractic team.

10/19/2025

If you sit most of the day, you’ve probably felt that upper-back and shoulder tightness start to build.
We teach this easy “neck and scapular retraction” exercise in our Toronto chiropractic clinic to help reverse that forward hunch and ease shoulder tension.

It’s simple, effective, and can make a big difference in just a few weeks.

Try it here 👇
🔗 https://transformchiropractic.com/neck-scapular-retraction-exercis

Fix your posture with this simple neck and scapular retraction exercise. 3 proven steps to strengthen your mid-back and relieve tension fast.

10/09/2025

Ever notice your head creeping toward your screen during the day? You’re definitely not alone — we see this all the time in the clinic.

We just put together a quick article that walks through 3 easy exercises to help ease tension in your neck and shoulders and start improving your posture.

Here’s the link if you’d like to try them ➜ https://www.transformchiropractic.com/forward-head-posture-exercises-toronto/?utm_source=facebook&utm_medium=social&utm_campaign=fhp_exercises

Hope these help — and if you have any questions, or things just don’t feel right, feel free to reach out anytime.

Learn 3 simple forward head posture exercises to relieve neck & shoulder tension. Easy stretches recommended by Toronto chiropractor Dr. Byron Mackay.

10/11/2022

A common problem we see in our office is Sciatica. This is generally pain felt in the lower back area, most commonly on one side, with the pain or numbness/tingling often travelling into the glutes and down one of the legs.

There can be many causes for sciatica and different treatments depending on the underlying cause.

For a more detailed understanding of sciatica, please refer to our blog post on our website, included below.

If you have any specific questions or concerns, don't hesitate to contact our office.

Sciatica is a painful condition that affects the sciatic nerve, which runs from your lower back to your feet. Learn what sciatica is and the best techniques to treat sciatica pain safely and effectively.

08/25/2022

One of the most common problems we see patients for is lower back pain. While exercise is important to begin to stabilize and strengthen the lower back, it is important to do this in a sequence that is safe and won't cause further damage. Isometric exercises are generally ideal for this, as the lack of movement is less stressful on potentially vulnerable joints and spinal discs.

One of our favourite exercises for the lower back is the side plank, which is a wonderful core and lumbar stabilizer. This particular version is done on the knees, which is a beginner version, and easier on the lower back.

On our website, we walk you through the sequence and number of reps/duration, and there in a video to demonstrate the exercise.

If you have any questions, please contact us to ask!

This modified side plank is a great core exercise, but particularly for anyone with low back pain, as it places less stress on the lumbar spine.

08/16/2022

A common issue we see in the clinic are bulging or herniated spinal discs, both in the neck but more commonly in the lower back. These can be extremely painful. Here is an article we wrote recently with some recommendations on how to best manage this condition. Any questions, please feel free to contact us!

Last week, I had a patient in the office with a mild bulging disc in his lower back. This patient could BARELY walk into the office, he was in so much pain. Climbing onto the chiropractic adjusting table was all that he could manage, although thankfully for him, after the chiropractic adjustment and...

03/17/2022

Happy Saint Patrick's Day everyone! Feels like Spring out there, yay!!! :)

03/01/2022

We've all heard the expressions "motion is life" or "use it or lose it"...and they're true! Here is a video to walk you through a simple 5 minute neck mobilization and stretching routine. This would be ideal to do in the morning, to get your neck moving, but really any time of day is great. If you have any questions, please ask. Enjoy!

Neck stretches compilation demonstration video by Toronto chiropractor Dr. Byron Mackay.Visit our website at: https://www.transformchiropractic.comwww.transf...

02/22/2022

Tight neck muscles is one of the most common problems we see in the office, also called tech neck. Check out this video on how to stretch your SCM muscle, a key muscle in the neck.

How to stretch SCM stretch for beginners tight SCM by chiropractor in Toronto Dr. Byron MackayVisit our website at: https://www.transformchiropractic.comIn t...

09/16/2021

Have you voted for us in the Toronto Star Readers’ Choice Awards? https://www.thestar.com/readerschoice-toronto/categories/health-wellness-fitness-beauty/subcategories/chiropractic-clinic
We would love your support! Voting closes Sept. 19.

08/31/2021

It's fun to pick your favourites! Could you take a moment and vote for Transform Chiropractic in the Toronto Star Reader's Choice Awards? https://www.thestar.com/readerschoice-toronto/categories/health-wellness-fitness-beauty/subcategories/chiropractic-clinic

1. Sign into The Star website
2. Click GTA and Reader's Choice Awards
3. Click on the Health/Wellness option
4. Chiropractic Clinic - Transform Chiropractic

Thank you so much for your support!

Please log in or register with an email address and password first. You can vote for more than one business or person in the same category, but only once per business per category, under your registered email address. First choose any category or search for a business Then vote for all your favourit...

05/15/2021

The warm weather is finally here, yay!!! :) I know many of us have been itching to get out there and start gardening. Which is great, but since many of us have been far less active this past winter and spring, hours spent gardening with a stiff body also presents the possibility of injury.
With that in mind, here is an article I wrote on how to garden with less likelihood of injury.
The main points:
Pace yourself. Avoid bending forward at your waist for hours and hours. Use a cushion or stool. Straighten up. Hydrate yourself. Perhaps most important...don't stop and flop once you're done gardening, creating the perfect scenario to injure your back.
Have a great weekend, enjoy the beautiful weather and gardening, but also make sure you can get out of bed tomorrow!

Yeah, spring is here…and along with it, gardening! Gardening is great for so many reasons. The beautiful flowers, the yummy vegetables, the reconnecting with the dirt and all the slimy creatures that live in it. All good. But what isn’t so good is the inevitable aches and pains, and sometimes wo...