Toronto Health Blog

How do you know if you are at risk of developing back injuries and pain related to your duties as a parent? Consider the following questions. How many times a day do you . . ?

1. Strap a child into a car seat?
2. Lift a child into and out of a crib?
3. Push or pull a stroller?
4. Bend and reach to wash a child in the bathtub?
5. Sit on the floor without back support while playing with children?
6. Bend or stoop to pick-up a child?
7. Reach overhead to grab jars of formula or baby food?
8. Sit at kid-sized furniture?
9. Carry a child on your hip?
10. Bend to clean up toys?

If you have lost count of the number of times you perform these tasks each day, chances are you may be at risk of developing, or are already suffering from parenting-related pain syndromes. The repetitive strain is immense when parenting. There is no room for back pain in parenthood. Studies show that chiropractic care is increasingly recognized as the safest and most effective solution for most patients with back pain.

Doctors of Chiropractic are back care specialists, who offer drug-free, hands-on treatment that targets the source of your pain. They can also provide you with advice and exercises to stretch and strengthen muscles so you can stay on your toes and a step ahead of your toddler. Think of your long-term health and take care of your back.

When was the last time you were able to touch your toes, reach behind your back, or climb a flight of stairs with ease? If you experience difficulty or discomfort with these tasks and others, you are not alone. You may be suffering from a loss of flexibility, which impacts mobility and your health overall. Although this is a very common scenario, it is not necessarily a normal or inevitable part of getting older.

As we age there is a loss of water in our muscles and connective tissues, and our muscle fibres are replaced with tougher, non-elastic, fatty tissues. These changes often result in a loss of strength and flexibility. Thus, daily activities such as bending and reaching become challenging. Studies indicate that long-term immobilization of muscles and joints can actually promote degenerative processes leading to conditions such as Osteoarthritis (wear and tear on the body).

The benefits of stretching and obtaining improved flexibility are very important for your long term health. Irritants and inflammation are pumped away from muscles when they are taken from a relaxed position to a stretched one. Stretching increases the blood supply and flow of nutrients to muscles and joints, promoting tissue healing and injury repair. In addition, stretching has been shown to improve balance, posture, and muscle relaxation helping to deal with stress. A relaxed muscle requires less energy to accomplish any particular task than one that is tense, fatigued, or has chronic adhesions. When the muscles that attach to the spine and pelvis are relaxed, they exert less pressure on the back. In this way, regular stretching can help to prevent back pain. This same principle applies to all areas of the body.

There is no single routine that works for everyone. In fact, certain stretches or stretching techniques can be dangerous for individuals with joint or muscle problems. Thus it is important to develop a program that is both safe and effective for you with the help of a qualified health care professional or certified trainer. It is never too late to develop or maintain a healthy level of flexibility. Simple techniques can help your muscles and joints stay limber, so you can remain active, mobile, and flexible at any age.

Remember, Doctors of Chiropractic are specialists who are trained to treat and prevent disorders of the spine and extremities, including the loss of mobility. They also offer hands-on treatment to joints and soft tissues, which has been shown to improve mobility and function. Chiropractors can also provide you with advice and exercises to stretch and strengthen muscles so you can stay healthy and active.

We tend to not think about our spines until we experience discomfort. Approximately one third of the population suffers from back pain at any given time, making back pain the primary cause of chronic health problems. Eighty percent of all individuals will experience back pain at some point in their lives, and this number will likely increase as we put more stress on our spines while driving, sitting in front of computers, bending, and lifting. It is no wonder more and more people are asking what their spine has done for them lately.

What your spine really does for you.

Your spine does a lot to promote your health and wellness. The spine is made up of thirty-three bones called vertebrae, which are surrounded by muscles and ligaments that support the weight of the body and give us strength. Adjacent vertebrae are separated by discs, which act as shock absorbers to cushion the forces associated with walking, jumping, lifting, and the basic wear and tear of everyday life. The vertebrae are connected to each other by tiny joints, called facet joint, which make the spine flexible and allow us to bend, reach, turn, and twist. The spine also houses and protects the spinal cord, which is the central highway of the nervous system, from which nerves emerge and travel to reach every muscle, every joint, our skin, and all of our organs.

In order to function properly, our nervous system requires a healthy spine and spinal cord. The spine works best when all of its parts are properly aligned and able to move freely. But the stresses of daily living, including poor posture, injuries, improper lifting and carrying techniques, can cause the joints of the spine to lose their normal function and limit the range of motion of the spine, leading to irritation and dysfunction of its joints and nerves. The end result is often pain and stiffness, which can be localized to the back or may travel, or refer, into the arms and legs. Back pain has been shown to have negative effects on health by limiting physical activities, impairing concentration, and possibly leading to depression in some sufferers. With all this evidence supporting the role of the spine in maintaining our health and wellness, it is unfortunate that most back pain sufferers wait up to six months to seek treatment.

What you can do for your spine:

Many people turn to analgesic or over-the-counter medications when back pain strikes. Although these medications can relieve symptoms of discomfort and swelling, they do not treat the source of the pain. Seventy-five percent of back pain cases are related to pressure on joints and nerves of the spine due to changes in the function and range of motion of the vertebrae.

A chiropractor can help! Drug-free manual therapies, such as chiropractic, have been shown to be the safest and most effective solution for most patients with back pain. Chiropractors are back specialists extensively trained to diagnose and treat the source of your back pain, not just the symptoms. Chiropractors make adjustments to the spine by applying quick, precise, and safe amounts of pressure to the problem areas. This momentarily separates the joints of the spine, relieving the pressure on the joints and surrounding nerves. Sometimes adjustments are accompanied by a popping sound, which occurs due to the release of a gas bubble when the pressure between two joints is relieved. Chiropractic adjustments are not painful and often provide immediate relief.

Doctors of chiropractic are committed to preventing back pain and related disorders by providing comprehensive spine care and advising their patients on how to live healthier lives. They are trained to recommend stretches, aerobic and strengthening exercises, dietary and injury-prevention advice, as well as relaxation strategies, to prevent disease and promote wellness. Recent evidence suggests that chiropractic back care programs can prevent back pain and injuries, and that implementing chiropractic health promotion and prevention strategies may reduce the number of medical visits in patients over the age of sixty-five.

Ten tips for keeping your back healthy.

1. Stretch and exercise regularly.
2. Follow a healthy diet.
3. Maintain good posture.
4. Stretch your back before and after sports.
5. Do not overload your backpack, purse, or shoulder bag.
6. Stretch your legs and back after each hour of sitting.
7. Never cradle the phone between your neck and shoulder.
8. Never cradle the phone between your neck and shoulder.
9. Invest in a good chair, pillow, and mattress. It is worth it!
10. Have regular spinal check-ups.

For many of us, the first sign of frost means our favourite winter activities are just around the corner. It also means icy steps and sidewalks, snow to shovel, and finding the best ways to stay warm. Thus, staying healthy over the winter requires a little bit of thought and prevention.

Whether you are a snowboarder, skier, snowmobiler, jogger, or skater you need to know how to take care of your back in winter conditions. Sudden twists and bumps from winter sports can sideline you with painful muscle strains, tendon sprains, and muscle tears. Some winter sports, like snowmobiling, skiing, tobogganing, and snowboarding can be especially hard on your back. Therefore, check with your chiropractor before starting any new winter sport to potentially prevent any unforeseen injury.

Always warm up.

Start by stretching your muscles at home. Focus on the lower back and leg muscles, such as hamstrings and calf muscles. When you arrive at your sporting destination, warm up again. Your chiropractor or fitness professional can advise you on the best stretches for your favourite sports. Below are some examples:

Skating:

Do some lunges. Take a good sized forward step with your right foot, and let your left knee sink toward the floor. Keep your shoulders aligned over your hips and keeping your hips square. Repeat 5 to 10 times, and then do it all over again with the left foot.

Skiing:

Do 10 to 15 squats once you’re at the ski hill. Place your legs shoulder-width apart, align your knees above your feet, and lower your buttocks slowly. Straighten up slowly and repeat.

Tobogganing:

Do some knee-to-chest stretches while sitting or lying on your back. Pull your knees to your chest and hold for 30 seconds. This helps your spine be as flexible as possible as you bounce through the snow. If an area of your spine is stiff something has to give.

Use the right safety equipment.

This means helmets, face guards, and protective clothing. Make sure that your equipment is in good condition, and fits properly. Shop at a reputable outdoor or sporting goods store, and have someone adjust and fit your equipment to your size, shape, and ability level.

On the slopes, make sure that ski and snowboard bindings are adjusted for your height and weight. Always check the weather conditions and watch the trails for icy patches and other potential hazards.

Dress for the weather.

Layered clothing works better to keep your muscles warm and your skin dry so you do not get chilled. You may want to invest in clothing designed specifically for winter outdoors activity (available at your local outdoor or sporting goods store), or layer garments made of natural fibers (like cotton, wool, and silk) so that they breath better.

Know when to rest.

Rest when you feel tired. Stop your activity immediately if you experience sudden or prolonged pain in any joint or muscle. Cool down by stretching, and change into dry, warm clothes.

Stay hydrated.

Do not be fooled by the temperature. Your active body needs plenty of fluids even though it is cold outside. Be sure to drink lots of water or juice before, during, and after winter sports.

Follow these simple tips and you are well on your way to having a safe and healthy season, all winter long.

Stretching pumps irritants and inflammation away from muscles, and increases the blood supply and flow of nutrients to muscles and joints. This process promotes tissue healing and injury repair. Here are some more reasons why stretching can be beneficial on a daily basis:

1. Reduces muscle soreness after exercise
2. Accelerates tissue healing
3. Improves balance and co-ordination
4. Improves posture
5. Promotes muscle relaxation
6. Boosts your energy levels
7. Relieves back and joint pain
8. Reduces the likelihood of back pain
9. Promotes total body relaxation and a greater sense of well-being
10. Maintains lifelong flexibility

Your stretching program does not have to take long or be complicated. Just a few minutes of concentrated stretching can do a world of good for your body, your mind, and your health. Stretching may not directly prevent sports injuries but it can supplement your daily health significantly. Start with a few minutes everyday and see how it improves your overall wellbeing.

Strapping on a backpack is a daily ritual for students, as they struggle to stuff in the necessities of school. But, is your child’s backpack well designed and comfortable? Or is it continually overloaded and awkwardly designed? Consider the following questions to see if your child’s backpack is packed light and worn right. When you are done assessing your kids backpacks, be sure to check out how you carry your own belongings to and from work, school, or the gym as these simple rules can also apply to adults.

1. Is it positioned below your child’s shoulder and above their hipbone?
2. Is it made of lightweight material?
3. Does it have adjustable, padded shoulder straps that are at least two inches wide?
4. Is it made with a padded back for added protection and comfort?
5. Does it have with a hip strap or waist belt, which helps redistribute the weight and contents?
6. Does it have several individual pockets instead of one large compartment?
7. When packed does it weigh less than 15 per cent of your child’s body weight (10 per cent for elementary students)?
8. Are heavy, bulky items packed closest to the body?
9. Does your child carry their backpack over both shoulders?
10. Can your child stand upright comfortably while wearing the backpack?

If you answered no to three or more of the above questions, your child’s backpack could be improperly designed and over packed. This could place him or her at risk of causing stress and potential irritation and injury to their spine, joints, and muscles. Remember, adults can also benefit from the same rules above.

I sometimes get patient comments about what colleagues, co-workers, or related family members think about chiropractic. Specifically these comments are about neck adjustments and about the risk. Thus, I thought I would post some of the more common questions about neck adjustments and chiropractic in general.

Chiropractic care has a strong safety record and is widely accepted as a drug-free, surgery-free form of health care. However, no health treatment is completely free of potential adverse effects. Even common non-prescription pain relievers carry a risk. Fortunately, adverse effects associated with chiropractic adjustment are usually minor and short-term.

What is a neck adjustment and how do I benefit from this procedure?

A neck adjustment (also known as a cervical manipulation) is a precise manual procedure applied to the joints of the neck. Your chiropractor has received extensive training to perform this procedure. Neck adjustment works to improve the mobility of the spinal joints in the neck to reduce muscle tightness, restore range of motion and help relieve pressure and tension. Patients typically notice a reduction of pain, soreness and stiffness, improved ability to turn and tilt their head, and enhanced well-being.

What training do chiropractors have?

Chiropractors complete an intensive four to five year full-time program following university studies or graduation from CEGEP in Quebec. All chiropractors must pass national qualifying examinations and be provincially licensed in order to practice in Canada. Chiropractors are trained to take a medical history and assess your condition before making a diagnosis and proposing a treatment plan. Your chiropractor is trained to determine if a neck adjustment is right for you. He or she may decide to use massage, exercise or other therapies to treat your condition.

Is neck adjustment safe?

Yes, it is. Millions of neck adjustments are performed safely and effectively every year in Canada. Neck adjustment is performed well within the normal turning range of the head. There is less movement than it takes to look over your shoulder. One of the most recent studies into the safety of neck adjustment further confirms the safety of this procedure.(1) This particular study, conducted in 2007, looked at over 19,000 chiropractic patients and tracked more than 50,000 neck adjustments. It found no instances of serious adverse effects. By way of comparison, neck adjustment is significantly safer than other commonly used health remedies. For example, long-term use of non-prescription pain relievers carries a far greater risk of serious complications than neck adjustment.(2) Most patients experience immediate relief following an adjustment, however, some may experience temporary soreness, stiffness or slight swelling. In rare situations, patients may experience symptoms such as dizziness, local numbness, or radiating pain. If this happens to you, it is important to tell your chiropractor who can help you manage any effects of treatment.

I am worried about the risk of stroke from having my neck adjusted.

The most recent research into the rare cases of stroke found that patients who visit a chiropractor are no more likely to experience a stroke than are patients who visit their family physician.(3) The study concludes that this type of stroke commonly begins with neck pain and/or headache which causes the patient to seek care from their chiropractor or family physician before the stroke fully develops. This type of stroke is extremely rare and has been known to occur spontaneously. Research continues as to why in very rare cases, some people are susceptible when most of us are not.

How do chiropractors know who should not have a neck adjustment?

Your chiropractor will take a careful history of your health, your recent activities, and any unusual symptoms you may have before deciding whether an adjustment is right for you. Chiropractic treatment guidelines help doctors of chiropractic identify patients whose neck pain symptoms are unusual and provide clear advice on when not to perform a neck adjustment. In these cases, the patient should be referred to a medical doctor for further testing. However, it is not always possible to distinguish ordinary neck pain from neck pain that may be related to pre-existing artery damage.

Why would neck adjustment have an effect on anything other than neck pain or headache?

Pain or discomfort in one area of the body may be linked functionally to discomfort arising from another area. That is why treating a problem in one part of the body may relieve symptoms in another part. If you look at a model of the spine, you can see that the spine is an interconnected structure. Adjustment at various points along the structure may be needed to help reduce stress on other parts of the spine and relieve discomfort.

Are all neck adjustment techniques equally safe?

Chiropractors are taught a variety of adjustment techniques and there is no evidence to suggest that any of these techniques is less safe than the others. Chiropractic techniques that are applied appropriately are effective and safe.

For more information on the chiropractic profession and chiropractic care visit the Canadian Chiropractic Association and the Ontario Chiropractic Association websites.

1. Safety of Chiropractic Manipulation of the Cervical Spine: a prospective national survey. Thiel HW, Spine, October 1, 2007, 32:21.
2. American College of Gastroenterology
3. Risk of Vertebrobasilar Stroke and Chiropractic Care. Cassidy JD. et al. Spine, February 15, 2008, Volume 33, Issue 4S Supplement.

Anyone can fall, but unfortunately the risk of falling increases as you get older. Many older individuals can suffer falls that can take a toll on independence. Hip fractures are the most common type of fall injury among seniors. It has been also found that a significant number of injury – related deaths can also be traced back to a fall. Therefore, here are some useful tips to help prevent falls from occurring.

Exercise

Making your body stronger is one of the best ways to prevent falls. It also helps you feel better. Exercises that help improve your balance and coordination, such as Tai Chi, yoga, and dancing tend to be the best. Health Canada recommends at least 30 to 60 minutes of exercise a day for older adults. A 10 minute walk in the morning and a 10 minute walk at lunch all add up at the end of the day.

Eat well

Maintaining a healthy diet and not skipping meals can increase your energy and strength. Missing meals can lead to weakness, irritability, and dizziness.

Slip and fall proof your home:

In the halls and on the stairs

• Mark the edges of stairs clearly with a non-slip grip in an easy to see colour.
• Make sure hallways and walkways are cleared of anything that you can trip over (i.e. books, shoes, bags, etc.).
• Replace light bulbs with a slightly higher wattage to make your home brighter. As you age, brighter lights may help you see better.
• Install night lights in halls and stairways.
• Install handrails on both sides of staircases. Be sure to take off your reading glasses and keep your hands free at all times when walking up or down the stairs. This allows both hands to control your yourself if you do start to fall.

In the Bathroom

• Install grab bars next to your toilet and in the tub or shower.
• Consider a raised toilet seat and a bench for the tub or shower.
• Use non-slip mats inside and outside the bathtub and shower.
• Quickly dry any wet areas on the floor to prevent slips.

In the Kitchen

• Clean up spills quickly to prevent slipping.
• Put commonly used items on lower shelves and cabinets so a step stool is not needed.

More tips

• Wear shoes with good support and non-slip soles.
• Use aids for walking, balancing, hearing, and seeing if needed. Have your vision and hearing checked annually.
• Ensure that a telephone is within reach of your bed and keep emergency numbers nearby.
• Always sit down to put on or take off shoes and clothes.
• Don’t be too proud to ask for help for things you cannot do on your own.

Check it out

• Have your medical doctor or pharmacist review your medications. Some medications can cause dizziness and weakness, which can affect your balance and perception. Make sure that your medical doctor or pharmacist explains all of the possible side effects of your medications so that you are well informed.
• Have your strength and balance assessed by a chiropractor. A doctor of chiropractic can provide specific advice to help you stay steady on your feet.

Chiropractic is here to help. Chiropractors can help you prevent falls by assessing your strength and balance capabilities. Be safe and informed. Should you suffer an injury from a fall, a chiropractor can also assess your injury and provide treatment for your pain.

Chiropractic is a great way to deal with everyday aches, pains, and injuries that occur to all of us at some time or another. Staying healthy and functional is the most important aspect of our lives. Chiropractic can help with hands on health care that really works. Below are some common questions and facts on chiropractic.

When should I consider chiropractic care?

There are many reasons to seek chiropractic care. Work, accidents, sports injuries, household chores, even the stress of daily living can cause painful joint and spinal problems. Even sore ankles and feet, elbow and wrist pain can be treated. Even if you do not have painful symptoms, chiropractic care can help you maintain a healthy spine improve joint function throughout your body.

Here are some of the most common reasons why people will visit a chiropractor:

• Back pain
• Neck pain
• Headaches
• Whiplash
• Strains and sprains from daily activities
• Repetitive strain injuries
• Work and sports related injuries
• Arthritis
• Foot, ankle, wrist, and elbow pain
• Restricted movement in the back, shoulders, neck or limbs

Benefits of chiropractic care

Chiropractic treatment is skilled, hands on health care that relieves pain and helps your body function its best. Here are just some of the ways chiropractic can help you.

• Improved movement in your neck, shoulders, back, and torso
• Better posture standing or sitting
• Relief from headaches, neck, and back pain
• Prevention of work related repetitive muscle and joint injuries
• Enhanced athletic and sport performance
• Improved flexibility
• Relief of pregnancy related discomfort and back ache
• Correction of gait and foot problems
• Chiropractic. Helping you feel and function better. Naturally.

What is an adjustment?

An adjustment is a highly skilled and precise movement applied by hand to any joint of the body. An adjustment momentarily loosens a joint and helps to promote its normal motion, relieving pressure on the joint and surrounding nerves. When a joint is adjusted, a gas bubble forms and pops which causes the popping noise like when people crack their knuckles. As one treatment builds on the next, adjustments give your body a chance to heal as proper joint function is restored.

Why is spinal health important?

The body has an information highway which is your nervous system that is protected by the spine. The nervous system travels out between the vertebrae or joints of the spine to carry messages from the brain to every corner of your body. Stress and strain on the vertebrae can put pressure on the nerves in the affected area. That is why a problem with your spine can have far reaching effects causing symptoms such as arm or leg pain. Making sure your spine is as healthy as possible is important for the short and long term.

Evidence based and patient centered care.

Chiropractic adjustment techniques have been researched extensively. Complications are very rare and side effects, such as temporary soreness, are usually minor. A chiropractor is well trained to determine if your problem will respond to chiropractic care or if you require referral to another healthcare provider. Chiropractors are regulated health professionals with a licensing college that is charged with protecting the public and setting standards for the profession.

What is chiropractic health care?

The word chiropractic comes from ancient Greek and simply means done by hand. Adjustment of the joints of the body has been used in the healing arts for many centuries and is at the heart of modern chiropractic care. Chiropractors are specialists in manual adjustment of the vertebrae of the spine and all other joints of the body. Adjustment helps to relieve pain and restore normal functioning to the spine, joints and supporting structures of the body allowing you to enjoy your everyday activities again as quickly as possible. Chiropractors are also trained to prescribe therapeutic exercise, provide nutritional counseling, and recommend rehabilitation and injury prevention strategies.

Did you know?

Back pain, neck pain, and headache are the most common reasons why people first consult a chiropractor. If aching joints and muscle pain are affecting your ability to get through the day and keeping you away from your favourite activities, consider chiropractic care.

Heading out to tee off? An early golf season is upon us. Below are some tips every golfer should know.

The warmer weather has golfers raring to hit the greens. However, dedicated golfers who want to make the most of their season should follow these simple tips that will not only improve your golf game but, most importantly, will help to keep you injury free.

1. When lifting your golf bag, try to bend you knees and lift using your legs, not your lower back.
2. Always warm up with a few minutes of aerobic activity, such as brisk walking to get the blood flowing and muscles warm.
3. Stretch the muscles in your back, abdomen, legs, and shoulders before your game.
4. Use clubs that are the correct length for you, so you do not have to bend or overextend your back.
5. Wear proper golf shoes with good arch support and soft spikes for greater cushioning and shock absorption.
6. Use a pull-cart rather than carrying your clubs.
7. Take some lessons on how to swing and choose the correct club to improve your efficiency and keep stress off your body.
8. Occasionally practice swinging in the opposite direction in order to balance the stress on the muscles in your back.
9. Bend your knees and use a golf club for support when stooping to retrieve your ball.
10. Always stretch to cool down after finishing a round.

If you experience pain during or following your game, it is important that you seek out treatment immediately. The longer an injury is allowed to linger, the more difficult and lengthy the healing process can be. Good luck out there.