Cornerstones Wellness & Physiotherapy Centre

04/01/2026

We are closed Good Friday and Easter Monday.
Wishing you all a Happy Easter!

02/26/2026

We’re delighted to welcome Reyann Malcolm of Soma Glow into our space here at Cornerstones Wellness Centre.

Reyann offers gentle, attuned Soma Glow sessions, a blend of somatic coaching, nervous‑system healing, and energy medicine. Her work meets each person exactly where they are, creating a slow, steady return to safety, connection, and inner capacity.

This kind of body‑led support can help with:
-Easing stress and overwhelm
-Softening survival patterns
-Improving emotional regulation
-Building resilience and inner steadiness
-Supporting long‑term nervous‑system healing

You can learn more or book through her website: somaglow.ca

We’re grateful to have Reyann’s heart‑centered, trauma‑informed presence in our community and look forward to the support she’ll be offering in Prince Rupert.

12/16/2025

For the holidays, we will be closing on December 24 at 12 pm and reopening on January 5.

We wish you all a Merry Christmas and Happy New Year!

07/08/2025

We're excited to announce that Lavita Trimble's back in town! She will be available for relaxation massages from 1pm - 6 pm. It is $95 a 60 minutes Please call our office at 250-627-7255 to book an appointment.

*Please note that Lavita is a massage practitioner and we're unable to bill extended benefits.

04/15/2025

We will be closed on Friday, April 18 for Good Friday and Monday, April 21 for Easter and reopening Tuesday, April 22. Wishing you all a wonderful Easter long weekend!

12/18/2024

12/13/2024

We are pleased to announce have now started using Jane online booking in addition to phoning for appointments for those of us who are older!!!

Cornerstones Wellness and Rehab Centre

08/29/2024

Do you suffer from Sciatica?

Sciatica refers to pain that radiates along the path of the sciatic nerve, which branches from your lower back through your hips and buttocks and down each leg. Typically, sciatica affects only one side of your body.

Symptoms⚡
• Pain: Usually in the lower back, buttock, and down the back of the leg. It can vary from a mild ache to a sharp, burning sensation or excruciating pain.
• Numbness or Tingling: Often felt in the leg or foot along the sciatic nerve.
• Weakness: The affected leg may feel weak, or there may be difficulty moving the leg or foot.
• Worsening Pain: Pain may intensify with prolonged sitting, standing, or certain movements like bending or twisting.

Causes🤕
Sciatica is often caused by irritation, inflammation, pinching, or compression of a nerve in the lower back. The most common causes include:
• Herniated Disc: A disc that has slipped or ruptured can press on the sciatic nerve.
• Spinal Stenosis: Narrowing of the spinal canal in the lower back.
• Piriformis Syndrome: Spasm or tightness in the piriformis muscle can compress the sciatic nerve.
• Spondylolisthesis: A condition where one vertebra slips forward over the one below it.
• Degenerative Disc Disease: The natural wear and tear on the discs between the vertebrae.

Diagnosis🧑‍⚕️
Diagnosis typically involves a physical exam and may include imaging tests such as an MRI or CT scan to identify the cause of nerve compression.

Treatment🏃‍➡️
• Rest: Short-term rest can help reduce inflammation.
• Physical Therapy: Stretching and strengthening exercises tailored to alleviate pressure on the sciatic nerve.
• Medications: Anti-inflammatory drugs, muscle relaxants, or stronger pain relievers may be prescribed.
• Heat and Ice: Applying heat or ice packs to the affected area can help reduce pain and inflammation.
• Injections: Corticosteroid injections can provide temporary relief by reducing inflammation around the irritated nerve.
• Surgery: In severe cases, surgery may be necessary to relieve pressure on the nerve.

Prevention🏋️
• Regular Exercise: Strengthening the muscles of your back and core can help support your spine.
• Good Posture: Maintaining proper posture while sitting, standing, and lifting can reduce the risk of sciatica.
• Ergonomics: Ensuring your workstation is set up correctly can prevent strain on your lower back.
If sciatica symptoms persist or worsen, it is essential to consult a healthcare professional for proper diagnosis and treatment.

08/15/2024

We're pleased that Rohan Kalekar is joining us again Sept 1st and is looking for a 1 bedroom suite. Anyone out there know if anyplace available???

07/18/2024

LETS LEARN ABOUT - PLANTAR FASCIITIS

Plantar fasciitis is a common condition that involves inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of the foot, connecting the heel bone to the toes. This condition is often characterized by sharp heel pain, especially with the first steps in the morning or after periods of rest.

👣Causes:
1. Overuse: Prolonged standing, walking, or running, especially on hard surfaces.
2. Foot Mechanics: Flat feet, high arches, or abnormal walking patterns.
3. Age: More common in individuals aged 40-60.
4. Obesity: Excess weight can put extra stress on the plantar fascia.
5. Footwear: Shoes with poor arch support or cushioning.

👀Symptoms:
• Sharp pain in the heel or along the arch of the foot.
• Pain that is usually worse in the morning or after periods of inactivity.
• Pain that decreases with movement but may return after prolonged activity.

🩹Treatment:
1. Rest: Reducing activities that aggravate the condition.
2. Ice: Applying ice to the affected area to reduce inflammation.
3. Stretching: Exercises to stretch the plantar fascia and Achilles tendon.
4. Footwear: Wearing shoes with good arch support and cushioning.
5. Orthotics: Using custom orthotic inserts to support the arch and distribute pressure.
6. Medications: Anti-inflammatory medications to reduce pain and swelling.
7. Physical Therapy: Therapy to improve strength and flexibility.
8. Night Splints: Wearing a splint at night to keep the foot in a flexed position.

🚶Prevention:
• Maintain a Healthy Weight: Reduces stress on the feet.
• Wear Supportive Shoes: Ensure proper arch support and cushioning.
• Stretch Regularly: Especially the calves, Achilles tendon, and plantar fascia.
• Gradual Increase in Activity: Avoid sudden increases in activity levels.
• Proper Foot Mechanics: Address any abnormalities in walking patterns with the help of a professional.

If symptoms persist despite these measures, it's important to consult a healthcare professional for further evaluation and treatment options. 🧑‍⚕️

05/27/2024

Were back! Today were doing everyone's favourite ~ Aerobic Exercise!

Aerobic exercise, also known as cardiovascular or endurance exercise, involves activities that increase your heart rate and breathing while engaging large muscle groups repetitively. Here are some key benefits of aerobic exercise:

💓Physical Health Benefits💓

1. Improved Cardiovascular Health:
• Strengthens the heart and improves its ability to pump blood more efficiently
• Reduces the risk of heart disease, hypertension, and stroke by improving blood circulation and lowering blood pressure.

2. Weight Management:
• Helps burn calories and reduce body fat, aiding in weight loss and maintaining a healthy weight.

3. Increased Stamina and Energy:
• Enhances overall stamina and reduces feelings of fatigue by improving energy production and efficiency at the cellular level.

4. Better Blood Sugar Control:
• Helps regulate blood glucose levels, reducing the risk of type 2 diabetes and managing existing diabetes.

5. Improved Respiratory Function:
• Increases lung capacity and improves breathing efficiency.

6. Stronger Immune System:
• Regular aerobic exercise can boost the immune system, making you less susceptible to illnesses.

🧠Mental Health Benefits🧠

1. Reduced Stress and Anxiety:
• Aerobic exercise increases the production of endorphins, which are natural mood lifters, helping to reduce stress and anxiety.

2. Enhanced Cognitive Function:
• Improves memory, attention, and executive function by promoting neuroplasticity and increasing blood flow to the brain.

3. Better Sleep:
• Helps regulate sleep patterns and improves the quality of sleep, making it easier to fall and stay asleep.

4. Mood Improvement:
• Regular aerobic exercise has been shown to reduce symptoms of depression and boost overall mood.

🏋️Additional Benefits🏋️‍♂️

1. Improved Muscle and Joint Health:
• Enhances muscle endurance and joint flexibility, reducing the risk of injuries and conditions like arthritis.

2. Longevity:
• Regular aerobic exercise is associated with a longer lifespan and a lower risk of premature death.

3. Social Interaction:
• Many aerobic activities, such as group classes or sports, provide opportunities for social engagement, which can improve mental health and foster a sense of community.

🚴‍♀️Examples of Aerobic Exercises🚴‍♀️
• Walking
• Running
• Cycling
• Swimming
• Dancing
• Aerobic classes (e.g., Zumba, step aerobics)
• Rowing
• Skipping rope

Incorporating regular aerobic exercise into your routine can lead to substantial improvements in overall health and well-being. It's generally recommended to aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise per week, as per guidelines from health organizations like the World Health Organization (WHO) and the American Heart Association (AHA).