Dr. Alex Ritza Chiropractor

Stop cracking 💥 your neck!

Do you do this!?

It’s a habit that I strongly discourage our practice members from doing.

It can be dangerous. It’s not effective long-term. You aren’t getting at the right spot.

when it comes to the spine, at least in Canada, nobody’s better trained than a chiropractor to address issues of the neuromuscular skeletal system that are not surgical cases. Unless you’re a chiropractor, you probably shouldn’t be touching your own neck… At least I don’t. 🤗

just like I wouldn’t do my own business taxes, I wouldn’t recommend you try to fix your own spine

Suboccipital Headache Relief | Base-Of-Skull Neck Pain🤗

This is a stretch I found myself doing a lot while away and having to sleep on planes and not so great pillows.

As long as the discomfort/headache is coming from a muscular issue then this stretch will often provide good lasting relief and can be quite effective.

If you’re doing this and the results are either inconsistent or ineffective it’s time to see a professional to have the root cause identified and get long lasting relief

At our office, we’ve helped thousands of cases with this type of issue – it’s remarkable the lasting benefit when you address actual Core Problem and are not just chasing a quick fix

The Core Training Mistake I See Every Day 🚨
Most “core” training is actually back training done wrong.

Twisting, crunching, and forcing movement through the spine doesn’t build a resilient core — it teaches your spine to move when it should be stable.

A healthy spine is built by learning how to:
✔️ Stay stacked
✔️ Stay neutral
✔️ Resist movement
✔️ Let the hips and shoulders do the work

In this video, I show 4 exercises I use clinically to help people build a stronger, more pain-resistant spine.

If your back pain keeps coming back despite core workouts — this is likely the missing piece.

📍 Toronto locals → Book a Complimentary Case Review 🔗 Link in bio
😱 questions - leave a comment 💕

If You’re a Side Sleeper, You NEED to Know This 😴🛌⚠️
If you sleep on your side and wake up with neck pain, shoulder pain, or headaches, this is for you 👀

Most side sleepers are using the wrong pillow height, which quietly overloads the neck and upper shoulder all night long 😬
A small pillow change can make a huge difference in how you feel in the morning.

In this video, I break down:
✅ Why side sleepers get neck pain
✅ What pillow height actually matters
✅ How to stop waking up stiff and sore

👇 Helpful links 👇
🛏️ Side Sleeper Pillow Buying Guide:
👉 https://dralexritza.com/best-pillow-buyers-guide-better-sleep/
📅 Book an appointment with me (Toronto):
👉 https://torontocorrectivechiropractic.janeapp.com/

If your pain isn’t resolving on its own, getting assessed properly matters — especially when sleep posture is part of the problem.

🧑‍⚕️ Your Hips Coul Be Causing Your Back And Knee Pain 🧏‍♂️

🎯Teaching your nervous system to recruit the glute muscles to reduce strain on spine and stabilize the pelvis and knee is the lowest hanging fruit for reducing low back and knee biomechanical issues that result in repetitive strain and pain.

Using this fire hydrant drill with a one minute hold repeated on both sides two times can be a great strategy to improve gluteal/core strength and reduce strain on the knees and low back. Should be easy for most all humans, give it a try – are you able to hold it?

The big asterisk is that some people are not able to recruit their glutes because of poor chronic low back health resulting in a disruption of the brain body connection …. and that’s where I come in