Rake Without The Ache!

 

Raking leaves can be a very strenuous activity and can put a lot of stress on your back.

Below are some tips to prevent pain when raking leaves:  

 Take frequent breaks and do gentle stretches
 If you feel a sharp pain in your back, stop for the day
 Make sure you warm-up before you begin
 When lifting bags of leaves make sure you are lifting correctly keeping a neutral spine and carry smaller, manageable loads

If you are experiencing any discomfort, contact our office to see one of our experienced healthcare practitioners. 

 519-662-4441
 nhwc.ca

 

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A Chiropractor's Guide To Help Manage & Prevent Progression Of Arthritis

 

If you're living with arthritis, chiropractic care offers drug-free strategies to support joint health, reduce stiffness, and improve mobility.

EXERCISE: Exercise can help manage symptoms while increasing your endurance and strengthening the muscles that help support the joints. Good options for activity include walking, biking and swimming.

WEIGHT MANAGEMENT: Excess weight can be an important risk factor due to the additional stress put on your weight-bearing joints. Even a small amount of weight-loss can help reduce pain and limit further joint damage.

MOBILITY: Gentle stretching may help improve flexibility and mobility, while decreasing stiffness and pain. Exercises like yoga and tai chi can help manage stiffness.

HEAT & COLD: Applying heat and cold can help relieve pain when aggravated. Heat can relieve stiffness, while ice may help with pain.

MANUAL THERAPY: Manual therapy can help provide treatment not only for pain management, but help improve function and prevent progression. Addressing biomechanical dysfunctions can help relieve pressure on joints.

If you are experiencing discomfort in your joints, or would like more information about arthritis, contact our office.

519-662-4441

nhwc.ca

#arthritis #jointhealth #mobiilty #chiropractic #exercise #manualtherapy #health #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Back Health For Frequent Drivers

 

Long weekend have you packing up the car? 🚙

If you're planning a road trip, check out these easy tips to ease back pain while driving to keep your trip fun and comfortable:

👉 USE A LUMBAR SUPPORT – A lumbar support, which is essentially a cushion for your lower back, can go a long way in preventing pain. You can purchase one specifically made for driving or it can be as easy as using an old couch pillow or a rolled up towel.

👉 MOVE YOUR SEAT FORWARD – Getting as close as you can to the steering wheel, without it being uncomfortable, is the optimal driving distance to prevent back pain. This way you aren’t slouching and also not straining yourself to reach the pedals. ✅

👉 ADJUST YOUR HANDS ON THE STEERING WHEEL - With the invention of airbags, research has found that your hands should be at 9 o’clock and 3 o’clock. This allows you to rest your elbows on the armrests, which can help ease pain, especially in the upper back. 🚗

👉 STRETCH – Stretching it out, before hopping in the car is a great way to prevent driving related pains from creeping up. Getting out and stretching every half-hour or so will alleviate some of your pain if you can spare the time or if you know you’re going to be in your car for a long time throughout the day. ⌚

You can always see one of our Chiropractors if you are still unsure about how to prevent and alleviate back pain. Chiropractors are experts in the diagnosis and treatment of conditions of the musculoskeletal system (the body’s bones, muscles, cartilage, tendons, joints and connective tissue).

Our Chiropractors will first assess your back's current condition and then develop an individual treatment plan for you to help ease your pain.

📞 519-662-4441

📲 nhwc.ca

#driving #roadtrip #longweekend #backpain #sitting #stretch #lumbarsupport #chiropractor #chiropracticcare #newhamburgchiropractic #rehabilitation #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

The Benefits Of Strength Training

Strength training is exercise that uses weights or resistance to strengthen and enhance a muscle’s ability to contract and do work. 💪

Some of the numerous health benefits of strength training include:

1️⃣ Strength training plays a key role in body composition and weight management.

2️⃣ Strength training reduces the risk of cardiovascular disease. ❤

3️⃣ Strength training stimulates bone mineral density development and reduces the rate of bone loss. 🦴

4️⃣ Building muscle through strength training is helpful for recovering from and preventing injury.

5️⃣ Strength training can be beneficial for those suffering from arthritis. 💥

#newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgorthotics #newhamburgwellness #chiropractic #massage #physiotherapy #customorthotics #exercise #strengthtraining #rehabilitativeexercise #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Repetitive Strain

 

Repetitive strain injury is typically caused by rapid, repeated use of muscles and joints. Numbness, tingling and burning sensations, swelling, and aching pain are among the most common symptoms. 💥

 

It affects a broad variety of people from athletes such as tennis players and golfers to tradespeople. 👩‍🔧🏌️‍♀️ Video gaming, computer use, and even crafts like knitting can also be associated with repetitive strain injuries.

 

Common types of repetitive strain injuries:

👉Carpal tunnel syndrome

👉Golfer’s elbow

👉Tennis elbow

👉Rotator cuff injuries

 

Left untreated, repetitive strain can cause injuries that may not heal without a long break from the cause. ❌

 

HOW CHIROPRACTIC CAN HELP:

If you begin to experience pain in your hands, wrists, arms, or shoulders, consult a chiropractor for an assessment. Most people respond well to treatment and get back to their regular activities faster than waiting it out. ✅

 

Chiropractic care can restore healthy function to your spine and the related muscles and ligaments to get you moving again. Chiropractors can provide:

 

MANUAL THERAPY: When a joint isn’t moving as well as it should, your chiropractor may utilize this treatment technique to help regain motion within a joint.

 

SOFT TISSUE THERAPY: This is where your chiropractor works to relax and treat tight and sore muscles.

 

EXERCISE THERAPY/SELF-MANAGEMENT: Your chiropractor will be able to provide simple exercises that you can do at home to help with your pain and to help prevent re-injury.

 

Often, the treatment for repetitive strain may require making changes to your workstation, taking breaks to relax overworked muscles and joints, and exercises to relieve stress and strengthen the affected parts of your body.

 

For more information on how to treat a repetitive strain injury, visit one of our Chiropractors.

 

📞 519-662-4441

📲 nhwc.ca

#repetitivestrain #carpaltunnelsyndrome #golferselbow #tenniselbow #rotatorcuffinjuries

#chiropractor #chiropracticcare #newhamburgchiropractic #rehabilitation #health #wellness #newhamburg #wilmot #baden #tavistock #wellesley #waterlooregion

Benefits Of Exercising In The Water

 

Summer is well underway and water activities are in full-swing. Whether it’s at a nearby lake, beach, or swimming pool, it’s time to talk about water exercises and why they’re good for you. 🏊‍♀️

1️⃣ LOW IMPACT ON YOUR JOINTS: Water gives you buoyancy—i.e. you float! This decreases the impact on your joints and lowers the risk of injury.

2️⃣ KEEPS YOU COOL: Exercising in the water helps the body cool off faster and reduces the risk of overheating and increases blood circulation. 💦

3️⃣ WATER HAS BUILT-IN RESISTANCE: Because you’re moving your body through water instead of through air, you’re working harder. This resistance is great for building all-around strength and endurance.

4️⃣ YOU CAN INCREASE INTENSITY SLOWLY: The benefit of swimming is that you can make gradual changes to your routine without much effort. Simply increase the time spent swimming continuously and take shorter rest breaks.

5️⃣ IT OFFERS WHOLE BODY SUPPORT: Exercising in the water supports your back! You don’t have to worry about the weight of your body on your spine or your posture when you move your body through water. 

If you’re not a swimmer, you can still use the water for gentle exercise: do some walking workouts waist-deep in a swimming pool to take the pressure off your joints and back while still getting movement. ✅

So, take the pressure off, hit up your local beach or pool, and go for a swim! ⛱

Talk to your chiropractor to find out what types of exercises are right for you.

📲 nhwc.ca

#swimming #water #exercise #joints #endurance #resistance #health #wellness #chiropractor #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

It's Sandal Season

 

After a long winter it can be tempting to replace your entire shoe rack with flip-flops as soon as the weather turns hot. 🌞 But before setting your toes free, it’s wise to consider the impact your footwear has on the health of your feet, knees, spine and pelvis. 🦶

⛱ With flip-flops, your feet (and the rest of your body) pay the price. Thin, flimsy soles offer minimal support or cushioning. This can cause pain in your heels, arches, balls of the feet and toes. It also increases the risk of Achilles tendonitis. ⚠

The lack of support from flip-flops also tends to cause wearers to shorten their gait by taking shorter steps (which can lead to hip and lower back pain), and over-pronate their feet, throwing the entire body out of alignment. 🦵

Then there’s the strap holding it to your foot: Even if you’re not aware that it’s happening, this set-up causes your foot to over-grip, potentially spurring foot cramps, bunions, and plantar fasciitis. This “grip” to keep flip-flops on, curls some of the bones in your foot up and some down, putting abnormal pressure on the metatarsal and phalangeal joints. It also causes tension down the front of the leg. ❌

Here are some ways to help save your feet this summer:

▶ Gradually start wearing your summer footwear and alternate with more supportive shoes like running shoes 👟

▶ Avoid wearing flip flops for long periods of standing or walking 🚶‍♂️

▶ Choose sandals with thick or supporting soles

▶ Make sure your sandals fit properly ❗

Are you experiencing foot, knee, or back pain? Our Chiropractors can help. New patients are always welcome.

CONTACT US:

📞 519-662-4441

📲 Online booking available at: nhwc.ca

#sandals #flipflops #summer #feet #footwear #footpain #kneepain #backpain #chiropractic #health #wellness #newhamburgwellness #chiropractor #wilmot #newhamburg #baden #wellesley #tavistock #waterlooregion