Your Spine, Your Strength: Dr. Breanna Kenning’s Tips for a Healthy Back
Dr. Breanna Kenning, Chiropractor
As the colder months settle in, we often find ourselves sitting more, moving less, and feeling the strain — especially in our backs. November is a great time to check in with your spine health and make sure you’re supporting one of the most vital parts of your body.
Your spine is your body’s central support system — it keeps you upright, moving, and functioning at your best. Yet, many of us only notice it when something goes wrong: a stiff neck after a long day at the computer, a sore lower back after a weekend of yard work, or a dull ache that lingers after sleeping the wrong way.
Dr. Breanna Kenning, Chiropractor at Apple Creek Sports Medicine Centre, is passionate about helping patients understand that a healthy spine is key to overall wellness. With years of experience treating patients of all ages and activity levels, she emphasizes that small, consistent habits can make a big difference.
1. Posture Matters — Especially When You Sit All Day
Whether you’re working from home or in an office, sitting for hours can put extra pressure on your lower back and neck. Over time, this can lead to stiffness, fatigue, and poor alignment.
Dr. Kenning’s Tip:
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Keep your screen at eye level — avoid leaning forward or looking down.
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Support your lower back with a cushion or rolled towel to maintain your spine’s natural curve.
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Keep your feet flat on the floor to align your pelvis and reduce strain.
2. Move More — Your Spine Loves Motion
Your spine thrives on movement. Long periods of sitting can cause the spinal discs to lose hydration and flexibility, but even short movement breaks can help keep your back happy.
Try these simple mobility exercises throughout your day:
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Seated twists: Rotate gently side to side to release tension.
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Shoulder rolls: Roll backward to open your chest and counteract slouching.
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Cat-cow stretch: On your hands and knees, alternate arching and rounding your spine for gentle flexibility.
3. Strengthen Your Core for a Stronger Spine
Your core — including your abs, back, and hips — provides crucial support for your spine. A strong core helps you maintain posture, stability, and balance.
Dr. Kenning recommends:
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Planks (and variations): Build deep core stability.
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Bird dogs: Strengthen the spine and improve coordination.
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Glute bridges: Activate the glutes and support pelvic alignment.
4. Be Mindful of Everyday Habits
Back pain often comes from the little things we do automatically — slouching on the couch, carrying a heavy bag on one shoulder, or sleeping in awkward positions.
Simple changes make a big difference:
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Switch shoulders when carrying a bag.
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Choose supportive footwear to reduce impact on your spine.
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Sleep on your back or side with a supportive pillow to maintain alignment
5. Listen to Your Body and Seek Support
Persistent stiffness, discomfort, or headaches may be signs that your spine needs professional attention.
“Pain is your body’s way of asking for help,” says Dr. Kenning. “Chiropractic care can restore proper can promote proper joint motion, relieve tension, and help your body move the way it’s designed to.”
Regular chiropractic visits — combined with posture awareness and movement — can go a long way toward keeping your spine, and your entire body, in balance.
Prioritize Your Spine This November
As the days grow shorter and our routines slow down, remember that your spine is the backbone (literally!) of your strength and vitality.
Book an appointment with Dr. Breanna Kenning at Apple Creek Sports Medicine Centre to learn how chiropractic care can help you move, feel, and live better.
About the Author:
Dr. Breanna Kenning grew up in Toronto, where her experience as a competitive hockey and soccer player sparked her passion for helping others recover from injury and perform at their best. She earned her Doctorate of Chiropractic and Master of Science in Sports Medicine from the University of Western States in Portland, Oregon, after completing an Honours Bachelor of Science in Human Biology and Psychology at the University of Toronto.
For more information about Breanna, click here
