Wednesday, December 18, 2013

Tobogganing Safety

Ontario Chiropractic Association (OCA)


 
The thrill of flying down the hill on a sled or toboggan requires no training, but it can still cause pain and injury for sledders who aren’t careful.  Follow these tips to help keep yourself safe this season.
 
Before you ride
  • Protect yourself from the sun. Wear sunscreen and sun glasses.
  • Dress properly and in layers for the weather.
  • Select a hill with plenty of room to stop.
  • Helmets are strongly advised.
 
Tips
  • Always sit or kneel facing forward.
  • Keep your hands, arms and legs inside the sled to prevent injury.
  • Remember to tuck in strings, straps and long toques.  Use a neck warmer instead of a scarf.
  • Wait until the path is clear before starting down the hill.
  • Quickly get out of the way when you reach the bottom.
  • Roll off to the side if you have to get off in a hurry.  Do not use your hands or feet to try and stop the sled.
 
Avoid
  • Overcrowding a toboggan with too many riders.
  • Going downhill head first (no lying down).
  • Attempting to stop the toboggan with your hands and feet if you lose control.
 
Treating injuries
  • If injured, remember to PRICE Protection Rest Ice Compression Elevation.  Do not apply heat such as a heating pad or hot tub for at least the first three days following the injury.
 
The majority of injuries from sledding are the result of collisions with objects or people.  Most common are head injuries followed by upper and lower limb injury.  To help speed your recovery, see a chiropractor or other health care professional as soon as possible if you are injured.

Tuesday, December 10, 2013

Why Drink Water After A Massage

Drinking water after a massage is often recommended by massage therapists and other health care practitioners, for a variety of reasons.  In fact, drinking water in general is a good idea, as the body benefits from proper hydration, and consuming water will help the kidneys and other organs process the various substances which move through the human body on a regular basis.
 
Drinking water before a massage is also highly recommended, as it will make it easier for the massage therapist to perform deep work by hydrating the muscles so that they are easier to manipulate.

There are primary reasons for people to drink water after a massage.  The first has to do with substances released by the muscles as the massage therapist manipulates them, and the second has to do with ensuring that the muscles of the body are properly hydrated.

In the case of the first reason, water after a massage helps the body flush out any accumulated materials in the muscles which were released during the massage.  Especially in the case of deep tissue massage, massage stimulates circulation in the body while expressing water, salt, and other minerals from the muscles, and circulation is designed to carry away waste materials generated by cells.  By providing the body with plenty of water, massage clients can help sweep away these waste materials; otherwise, they might build up, causing muscle aches and soreness after a massage.
 
 
 

Saturday, December 7, 2013

Text Neck: How To Avoid Strains And Pains

Ontario Chiropractic Association (OCA)



Our modern digital age has brought us many conveniences. BlackBerry devices, iPhones, tablets and e-readers allow us to communicate and be entertained with the push of a button. Technology can improve our quality of life, but it comes with a price: being huddled over devices for long period of times can do more harm than good.
 
Using certain devices for extended periods of time can easily lead to neck strain, headaches, and pain in the shoulders, arms and hands. Anyone who has used a cellphone or tablet for an extensive amount of time has probably experienced the peculiar strain it puts on your upper body. These conditions even have their own name now: Text Neck.
 
Here are some simple strategies to help shut down text neck strain:
 
Take frequent breaks
Taking frequent breaks and looking up from your device can provide your neck with some relief from the pressure of looking down.
 
Sit up straight
It is important to sit up straight while texting. This way you can maintain good posture, relieving your back and shoulders from the strain of being hunched over.
 
Hold the phone a little higher
Holding the phone closer to eye level helps maintain a healthy posture and puts less strain on the neck.
 
Stretch
Be sure to stretch often between long periods of extended use of devices. You can rotate your shoulders with your arms by your sides to relieve tension. You can also tuck your chin down to your neck and then look up – this helps to relieve some of the tension in your neck built from the common forward-down position you adopt when looking at your device.

Wednesday, December 4, 2013

Preparing For The Cold & Flu Season

By Dr. John A. Papa, DC, FCCPOR(C)
 
It is that time of year again when a dramatic increase in coughs and sniffles appear in schools, workplaces, and homes across the country.  A cold or flu can negatively impact our work, productivity and quality of life.  In Canada alone, colds and flu account for direct economic losses in the tens of millions of dollars.  Proactive and preventative measures are the most effective means of avoiding or minimizing the negative effects of colds and flu.  Learn more about cold and flu basics along with which preventative strategies can be significant defenses against them.
 
Influenza or (the “flu”) and the common cold are viral respiratory infections (they affect the nose, throat, and lungs).  Viruses are spread from person to person through airborne droplets that are sneezed out or coughed up by an infected person.  In other instances, viruses can also be spread when a person touches an infected surface such as a doorknob, countertop, or telephone, and then touches his or her nose, mouth, eyes, or ears.  As a result, these illnesses are most easily spread in crowded public places such as schools, workplaces and grocery stores.  People infected with an influenza or cold virus become contagious 24 hours after the virus enters the body and often before symptoms appear.  Adults remain infectious (can spread the virus to others) for about 6 days, and children remain infectious for up to 10 days.

Influenza commonly peaks between October and March each year, affecting 10% to 40% of the population. There are three types of influenza viruses: A, B, and C.  Type A influenza causes the most serious problems and symptoms in humans.  Although most people recover fully, the flu causes approximately 7,000 deaths annually in Canada.  Most of these deaths occur in high-risk populations such as the elderly, very young children, and those with serious medical conditions or weakened immune systems.
 
Over 200 different known cold viruses cause the common cold.  Most colds (30% to 40%) are caused by rhinoviruses.   In Canada, the peak times for colds are at the start of school in the fall, mid-winter, and again in early spring.  It is estimated that on average, children catch approximately eight colds per year; adults catch roughly four per year; and seniors about two per year. 
 
It is easy for people to confuse a bad cold with the flu, but there are unique characteristics of each.  Headache, high fever, severe aches and pains in body parts, extreme fatigue, weakness and exhaustion often accompany the flu, and are uncommon or less severe with the common cold.  The common cold frequently has symptoms of stuffy nose, sneezing, and sore throat, whereas these symptoms will sometimes occur with the flu.  The main complications of the flu and common cold are bacterial infections of the sinuses or lungs (pneumonia).  Symptoms of these complications include fever, chills, and yellow, green or brown sputum or nasal discharge.  Children may also develop ear infections.  These complications are signs that medical treatment may be necessary.
 
Knowing how viruses and germs spread, it is understandable that one of the best ways to prevent catching the cold or flu is through proper hand washing.  Without proper hand washing, the spread of germs follows a chain reaction.  First, the germs travel from the hands to the eyes, ears, nose, or mouth.  From there, they spread to other people or to surfaces such as doorknobs.  This then paves the course of hand-to-hand transmission of these infectious diseases.  Regular hand washing is something that all individuals should practice habitually.  The best hand washing technique involves three simple steps.  First, use warm water whenever possible.  Second, work up a good lather all the way up to the wrists for at least 10 to 15 seconds.  The use of regular soap is sufficient for washing.  Third, do not forget to wash all surfaces including the backs of the hands, wrists, between the fingers, and especially the fingernails.  Get in the habit of frequently washing your hands when touching anything in public.  Try to avoid rubbing your eyes, ears, or nose with unwashed hands.  This is one of the major ways we can prevent viruses from entering our bodies.
 
There are also many positive lifestyle changes individuals can make to help protect them from colds and flu.  A well-balanced diet full of fruits and vegetables, along with adequate water intake is essential for optimal immune functioning.  It is important to avoid foods that sabotage our health, and habits such as cigarette smoking, for our immune systems to function efficiently.  Regular exercise has the ability to positively affect every organ, structure, and system in the body, including the immune system.  Making sure you get enough restful sleep daily allows the body to recharge, recover, and recuperate.  Stress management is key in keeping the body and mind strong. Individuals who continually fail to effectively manage stress may become more susceptible to illness.
 
The best approach in maximizing our immunity against colds and flu is to be proactive through preventative measures.  Understanding how germs are spread and knowing how to protect ourselves through proper hygiene and healthy lifestyle habits can be very effective in preventing colds and flu or minimizing their severity.
 
This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Thursday, November 28, 2013

Lift Light To Shovel Right

Ontario Chiropractic Association (OCA)



Snow Shoveling
 
Winter weather can pack a punch and, with the season’s heavy snowfalls, injuries often result. Improper snow shoveling is often to blame.
 
But shoveling out after a storm doesn’t have to leave you stiff and sore. With a little know-how, you can clear your driveway without the all-too-common back, neck and shoulder pain cramping your style. Here’s how:

Before You Start

  • Drink plenty of water. Dehydration is just as big an issue in the winter months as it is in the summer.
  • Dress in several layers so you can remove a layer as you get warm.
  • Wear proper footwear. Shoes and boots with solid treads on the soles can help to minimize the risk of slips and falls.
  • Pick the right shovel. Use a lightweight, non-stick, push-style shovel. A smaller blade will require you to lift less snow, putting less strain on your body. An ergonomically correct model (curved handle) will help prevent injury and fatigue. Also, if you spray the blade with a silicone-based lubricant, the snow will slide off more easily.
  • Before beginning any snow removal, warm up for five to 10 minutes to get your joints moving and increase blood circulation. A brisk walk will do it.

All Set to Go

Push, don’t throw.

Push the snow to one side and avoid throwing it. If you must throw it, avoid twisting and turning — position yourself to throw straight at the snow pile.
 

Bend your knees.

Use your knees, leg and arm muscles to do the pushing and lifting while keeping your back straight.
 

Watch for ice.

Be careful on icy walkways and slippery surfaces. Intermittent thaws and subsequent freezing can lead to ice building up underfoot, resulting in nasty slips and falls. Throw down some salt or sand to ensure you have a good footing
 
Once you’ve mastered safe snow shoveling techniques, you’ll be free to have fun and stay fit all winter.

Wednesday, November 20, 2013

Pack It Light. Wear It Right - Handbags

Ontario Chiropractic Association (OCA)


Some women carry the whole world in their handbag, but a heavy bag or purse can cause pain and injury to your back, neck and shoulders. Overstuffed bags also cause poor posture by encouraging the carrier to lean to one side.
 
The good news is pain and injury can be easily avoided by following a few simple tips.
 
Choosing a handbag
  1. Choose a handbag that is proportionate to your body size and no larger than what is needed. Your handbag should not weigh more than 10 per cent of your body weight.
  2. Choose a handbag that has several individual pockets, instead of one large compartment. This will help to distribute the weight of the contents more evenly and keep them from shifting.
Packing a handbag
  1. Change the size and weight of your wallet once in a while. You may also consider one wallet for your work and a different one for when you go out, as you may need different objects for both.
  2. Ensure the weight is evenly distributed in the purse by using all the pockets.
Carrying a handbag
  1. Use both hands to check the weight of the handbag.
  2. Instead of always carrying your handbag on the same shoulder, switch sides often so each shoulder gets a rest.
  3. Square your shoulders — many women have a habit of lifting the shoulder on which the purse is carried to keep the straps from slipping.
More tips
  1. Try to maintain good posture. When standing, your head, shoulders, hips and ankles should line-up, one comfortably above the other.
  2. If you can walk to lunch or a meeting, lock your purse in your desk or locker and carry only your cash and/or credit cards in a pocket.
By following these simple strategies, it’s easy to lighten your load.
 
Visit www.nhwc.ca for more information.

Tuesday, November 12, 2013

How Massage Therapy Can Help You

Massage Therapy can be therapeutically beneficial for people of all ages. It is widely used for the treatment of many conditions including:

  • Inflammatory conditions such as arthritis and tendonitis
  • Headaches and migraines
  • Muscle spasms
  • Sprains and strains
  • Sports, work, and motor vehicle injuries
  • Repetitive strain injury
  • Back and neck pain
  • Circulatory and respiratory problems
  • Post-injury and post-surgical rehabilitation
  • Pregnancy discomfort
  • Stress relief
  • Wellness and prevention

Those who have experienced massage therapy often report great satisfaction with their treatment. Along with this satisfaction, people often report feelings of great relaxation and rejuvenation, pain relief, stress reduction, increased energy and vitality, and an ability to achieve a more restful sleep. Our centre also performs massage therapy for special populations and circumstances such as pregnancy and infant massage.

Massage Therapy can be used as a stand-alone therapy or can also be effectively incorporated with
standard chiropractic treatments, Acupuncture, and Rehabilitative Exercise and Physical Therapy.
 
Our centre has four highly skilled and experienced Registered Massage Therapists (RMT's) that are available:
 
Mondays        9 AM - 7 PM
Tuesdays       9 AM - 9 PM
Wednesdays  9 AM - 9 PM
Thursdays     9 AM - 8 PM
Fridays          9 AM - 8 PM
Saturdays      9 AM - 2 PM
 
NEW PATIENTS ARE ALWAYS WELCOME!
 
Visit www.nhwc.ca OR www.badenmassagetherapy.ca for more information.

Saturday, November 9, 2013

Stress Hot Spots

Ontario Chiropractic Association (OCA)



How many people really listen to what their body is telling them? Since no part of the body is immune to stress, it can affect the entire body, taking a heavy toll on the nervous and digestive systems. If you don’t want stress to become part of your norm, here’s what to look for:
  • Sleeplessness
  • Poor digestion
  • Lack of concentration
  • Feeling stiff and achy
  • Frequent flu-like illness
 
Try These Tips To Keep Stress Under Control:
 
Delegate
Does the house need cleaning? Laundry piling up? On the home front, let each family member be responsible for a room or a specific task. If you don’t have someone to delegate to at home, give yourself a break. Allow some tasks to wait while you regenerate.
At work, ask yourself if someone else can pick up part or all of a task that you may usually do. Letting go of some tasks will lighten the load.
 
Exercise
Cardiovascular exercise can reduce the level of stress hormones in your body, allowing you to cope more easily. Even a brisk walk around the neighborhood will reduce your stress level. So make a little time for yourself – your stress will go down and your energy will go up.
 
Avoid sugar
Sugar increases symptoms of irritability and anxiety in many people, and weakens the immune system. It has also been found to diminish infection-fighting white blood cell counts for up to six hours after consumption.
 
Make a list
A hectic schedule means that being organized and planning ahead is more important than ever. If you are lying in bed at night worrying about all the things you have to do, get up and make a “to do” list. It will help to clear your mind and get to sleep.
 
Laughter is the best therapy
It may be a cliché, but people who laugh on a daily basis rate the stress in their lives as lower, and enjoy better health. So go ahead and giggle – it’s good for you!

Sunday, November 3, 2013

Everyday Actitivities That May Be Hurting Your Back

By Dr. John A. Papa, DC, FCCPOR(C)
 
80% of all Canadians will suffer at least one significant episode of back pain in their lives.  Back pain can negatively impact an individual’s work, recreational, and social life.  Back pain prevention can go a long way in reducing the risk of injury.  Below are some tips on how to overcome some of the common everyday activities that can contribute to back pain.
 
1.    Improper lifting is a risk factor associated with back pain. There are several strategies that should be employed during lifting activities.  Maintaining the natural curve/hollow (lordosis) of your low back is important, as this is its strongest and most secure position.  Avoid awkward postures such as bending, reaching, and twisting/turning.  Whenever possible, you should square your body toward the object being lifted, turn your whole body by moving your feet, and keep the object close to your body.  Contracting your abdominal muscles during lifting, lowering, and moving activities improves spinal stability, referred to as bracing.  You should also bend at the legs and not the waist, lifting slowly and smoothly, not jerking.  Minimizing lift load and exposure, taking mini-breaks, and job rotations can also be helpful.  The use of assistive devices such as dollies, handgrips, and pull carts is also recommended.
 
2.    The physical strain of sitting:  Most people that sit for prolonged periods of time will eventually adopt a poor posture that includes losing the natural hollow of the low back, rounding or slouching forward of the upper back and shoulders, and a forward head poking position.  This can lead to significant back pain as these less than ideal positions put cumulative compression and strain on the spine.  Take 10 to 30 second stretch or posture breaks every 20 to 40 minutes to make sure weight is evenly distributed, your shoulders are not rounding forward, and you are not slouching.



3.    Working in stooped positions:  When we keep our backs in a neutral/straight position, the mechanical load on the spine is considerably lower than when your back is bent forward.  Many activities around the home and workplace cause you to bend forward and stoop.  The longer you work in these forward bent positions, the more likely you are to experience back problems.  In order to minimize the risk of injury, you should interrupt the stooped position at regular intervals before pain starts.  Trying to find alternative ways of completing tasks without stooping is ideal.
 

4.    Smoking contributes to an increase in spinal problems.  Smoking has been shown to decrease bone mineral density and increase the risk of osteoporosis and future fractures.  The reduced blood circulation found in smokers deprives spinal discs of vital nutrients which can lead to premature degeneration.  Smoking may also provoke disc herniation through coughing.  Exposure to secondhand smoke during childhood may also increase the risk of developing back problems later in life.
 

 
5.    Lack of physical activity de-conditions the body.  This makes us more susceptible to cumulative spinal strain and injury.  For optimal functioning, your muscles and joints need a steady supply of oxygen-rich blood.  Regular exercise increases our functional capacity to withstand occupational, recreational, and everyday stresses on our back more efficiently, thereby minimizing the risk of injury.
 

Decreasing your risk for back pain is the first step in prevention.  For some, back pain can be dramatically minimized or avoided; while for others it needs to be managed so that its negative effects on activities of daily living can be reduced.  If you are suffering from back pain, a qualified health professional can determine the cause of your pain and prescribe appropriate therapy, exercises, and back sparing strategies specifically for your circumstance.  For more information visit www.nhwc.ca.
 
This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Friday, October 25, 2013

Heads Up On Helmets!

Ontario Chiropractic Association (OCA)
 
 
 
Helmets aren’t just for extreme sports. Many fun seasonal activities, such as bike riding, blading, skiing or skating, require the use of a helmet. They are designed to protect your head and can reduce the risk of an injury by 30 per cent. There are such a wide variety of activities requiring helmets that it’s important to pick the right one for the job.
 
There are two basic types of helmets: single-impact and multiple-impact. Here are a few tips that will help you select a helmet that is appropriate for the activity that you’re doing.
 
Picking the right helmet
Ski and snowboarding helmets are designed to protect your head against ONE impact accident. After it’s been in a crash, it should be replaced even if there doesn’t appear to be any damage. Hockey helmets are designed to withstand several impacts. Helmets that are designed to protect the back of the head should be used for winter sports.
 
Don’t settle for second-hand
While it may be tempting to buy a second-hand helmet or use a hand-me-down, keep in mind that plastic helmets become brittle and weaken with age. Make sure you know the answer to two questions:
 
1. Has this helmet been in a crash?
2. Is it more than five years old?
 
Look for safety certification
Older helmets may not meet current safety standards. It’s important to look for safety certification by CSA (Canadian Standards Association), or CPSC (Consumer Products Safety Commission).
 
The right fit
Proper fit is just as important as choosing the right helmet. It should comfortably touch your head all the way around, and be snug enough to stay firmly in place. Your helmet should sit level on your head and ride as low as possible to protect the sides of your head.
 
Head injuries can be devastating, and you should never skimp on getting the right helmet for your needs – remember, you can’t put a price on your brain!

Thursday, October 17, 2013

Understanding Neck Pain

By Dr. John A. Papa, DC, FCCPOR(C)

Neck pain is a widespread experience among the general population, with 30-50% of adults reporting pain symptoms at any given time.  Once an episode of neck pain happens, most individuals will find it is a persistent or recurrent condition.  The purpose of this article is to outline our current scientific understanding of neck pain.
 
The cause of neck pain is usually multi-factorial, meaning that there is usually no single cause.  Factors such as overall physical and mental health, along with work and daily activities are just a few factors that can contribute to the development of neck pain.  Most causes are not the result of serious injury or disease.
 
Neck pain can affect people in different ways and is usually classified into the following categories:
 
GRADE 1: Neck pain with no signs or symptoms suggestive of major structural pathology, and little or no interference with daily activities.
 
GRADE 2:  Neck pain with no signs or symptoms suggestive of major structural pathology that limits daily activities.
 
GRADE 3:  Neck pain with no signs or symptoms suggestive of major structural pathology, with presence of neurologic signs of nerve compression (i.e. radiculopathy or "pinched nerve") and may include pain, weakness and/or numbness in the arm.
 
GRADE 4:  Neck pain with signs or symptoms suggestive of serious structural pathology (i.e. tumor, fracture, infection, systemic or visceral disease).

Evaluation of neck pain should include a proper medical history, along with a physical examination consisting of inspection, range of motion testing, and palpation for tenderness, along with strength, neurological, orthopaedic and functional testing.  Diagnostic tests such as x-rays, CT or MRI scans are only required in a minority of cases.
 
The majority of neck pain is classified as Grade 1 or 2.  There is scientific evidence to support the following treatments for Grades 1 and 2 neck pain: education, exercise, mobilization, manipulation, acupuncture, soft tissue therapy, and analgesics.  Conservative treatment of Grade 3 neck pain should proceed with caution.  The majority of Grade 4 neck pain will require specialty medical management.

Due to the persistent and recurring nature of neck pain, individuals need to have realistic expectations when addressing their symptoms as pain relief is often modest and short-lived. The scientific literature does not identify any “best” treatment that is effective for everyone.  Trying a variety of therapies or combination of therapies may be required to find relief and help manage neck pain.  It is important that individuals play an active role in managing their symptoms by participating in their usual daily activities as tolerated, exercising, and reducing mental stress.
 
Most people can expect to experience some neck pain in their lifetime that may or may  not limit daily activities.  For those with neck pain that may be interfering with their activities of daily living, a qualified health professional can prescribe appropriate conservative therapy, rehabilitation and self-management strategies specifically for your circumstance.  For more information, visit www.nhwc.ca.
 
This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Saturday, October 12, 2013

Proper Setup Benefits Health, Productivity


 
BY HELEN LAMMERS-HELPS

Ontario Farmer
 
(This is the second in a series of articles on efficient office management)
 
Whether you’re setting up a new office, or just want to improve on your old workspace, office setup can be a daunting task.
 
Where do you start? What do you need, and what should you look for? When done right, creating an organized office space can make all the difference. Reduce stress, increase your productivity and be kind to your body with a fresh start for your office.
 
When buying furniture, account for ergonomics, and how all the pieces of the office will work together. Function should take precedence over style or price, though finding items that fit all three shouldn’t be too difficult.
 
Minnesota office organization expert Sue Rasmussen emphasizes that there are three key pieces to most people’s office layouts, a good desk, a good chair and a filing cabinet.
 
Make sure your desk is large enough but also that everything you need is within reach to prevent straining. Halifax professional organizer Colette Robicheau suggests an L-shaped desk for extra workspace.
 
Chiropractic rehabilitation specialist Dr. John Papa of New Hamburg adds that the desk should be at elbow height so that arms are supported while keyboarding. Position the computer monitor so that the upper-third is at eye-level for easy viewing, Papa advises.
 
Most importantly, be aware of your posture and be sure not to slouch, distribute weight unevenly in your chair, or roll your head too far forward or to the side. And don’t cradle the phone between your head and shoulder. Use a headset or the speaker phone feature.
 
As we spend increasing amounts on computers, tablets and smart phones for both work and pleasure, the risks are becoming apparent. “Sitting - it’ll kill you,” is the tagline around his lab, says Dr. Jack Callahan, who holds the Canada Research Chair in Spine Biomechanics and Injury Prevention at the University of Waterloo.
 
Callahan has been studying chronic pain related to office work since 1996. The research shows that those who spend the majority of their time sitting have a higher rate of injury than those who perform mixed tasks, he explains.
 
Known as Sedentary Disease, too much sitting is also associated with an increased risk of heart disease, obesity, high blood pressure, diabetes and premature death.
 
If you’re sitting for more than two hours a day, Callahan recommends investing in a good quality office chair. “Adjustability is really important,” says Callahan. The back rest and arm rests should be adjustable as well as the height of the seat, he explains.
 
What’s known as the 90-90-90 position, feet flat on the floor and elbows at a 90 degree angle, is a good starting position but it’s also important to adjust your position several times throughout the day.
 
For himself, Callahan has invested in a chair that allows him to alter his position between sitting and standing. These chairs have been shown to reduce pain and discomfort, he explains. For every hour of work the best ratio seems to be about 45 minutes sitting and 15 minutes of standing, he says.
 
And if you’re using a laptop computer or a tablet it’s just as important to maintain good posture. You shouldn’t be bent over, craning your neck to type on it, explains Callahan.
 
For laptops he recommends a second screen or a second keyboard (the cheaper option) so you can maintain good posture. For a tablet he recommends having a stand and keyboard if you’re going to use the tablet for inputting content as opposed to just consuming content.
 
Even with the proper furniture and equipment, it’s important to take breaks, says Papa. Repeating a simple stretching routine throughout the day can prevent years of chronic pain.
 
Simply changing your work habits is more than worth the pain and stress it can save you in the long-term, he points out.
 
With the right office equipment, the right setup, being aware of your posture, and taking frequent breaks, you can increase productivity and reduce the risk of chronic back pain.

Wednesday, October 9, 2013

NEW Fall & Winter Orthotic Footwear Catalogue

Here is an advanced copy of the 2013/2013 Fall & Winter Orthotic Footwear Catalogue!

http://tog.com/Products/PDF/Tog2013FallWinterCatalog.pdf

Copies will be available soon at our centre.

Sunday, October 6, 2013

Message from Minister Deb Matthews






We are very pleased to bring you an important message from Ontario's Minister of Health and Long-term Care, Deb Matthews.

The Minister makes two announcements about the role of chiropractic in primary care. The first is about the Ontario government's Low Back Pain strategy and will include chiropractors. The second is about chiropractors specifically.
 
This is a watershed moment in the history of chiropractic in Ontario and a significant shift in government health care policy. The Minister's announcement officially acknowledges what we and our patients have always been sure of – that chiropractors are an essential part of the primary health care team in this province.

We should be clear, though, that this is not an endpoint in our advocacy work, but rather a new beginning. What the association will do now is take the message of chiropractic to primary care teams across the province. It will be crucial that our potential partners in FHTs and NPLCs are adequately informed of this opportunity in advance of outreach from individual members.

It is not yet the time for individual chiropractors to take any action. We are clarifying the details of the rollout and working with our partners to ensure that the integration of chiropractors will be successful.  

In Minister Matthews' own words: "It is an exciting time to be a chiropractor in Ontario." And we couldn't agree more.




Wednesday, October 2, 2013

Straighten Up!

Ontario Chiropractic Association (OCA)

 

Good posture is easy to neglect, it’s hard to keep focused on how to carry ourselves throughout the day.
 
Much like eating right, exercising and getting a good night’s sleep, having great posture can have a positive impact on your life.  Many injuries can develop from poor posture. If not corrected, the long term effects of not straightening up your back can negatively affect the body, altering your body structure. An individual who suffers from this often experiences fatigue, achy muscles, strain and pain in lower back and chronic headaches.
 
You can improve your posture by taking a few moments everyday day to participate in active stretching and engage in strength building exercises. Introducing daily activities into your lifestyle is a simple and effective way to keeping your posture in check.
 
Here is a video that can help you get started with your journey to getting good posture!

Tuesday, October 1, 2013

Don't Let A Fall Bring You Down

Ontario Chiropractic Association (OCA)
 
A senior who’s suffered an injury from a fall knows the dramatic impact it can have not just physically, but psychologically. Falls can swiftly take away the sense of independence and confidence that allows a senior to fully enjoy their life.
 
Unfortunately, falls are all too common in our aging population, 1 in every 3 Canadians over the age of 65 will experience a fall, with hips, wrists and pelvic fractures being the most common injuries.
 
However there are some easy tips and techniques anyone can use that help reduce the risk of injury as a result of a fall.
 
Reduce clutter in the home
Maybe it’s time for some fall cleaning. Getting rid of loose articles such as rugs prevents you from slipping or tripping in your home. Reducing clutter can make for a much safer environment.
 
Ensure easy transfers in and out of the bath
The combination of water and tile can be drastic. Installing grab bars in your bathroom to help with getting in and out of the tub is an affordable adjustment that can minimize your chances of slipping and falling on a wet floor.
 
Wear supportive footwear
Many of us wear slippers around the house, especially during the colder months. Making sure your slippers have traction and are non-slip can safeguard you from falling in your home.
 
Have your eyesight and hearing checked every year
Having your vision and hearing checked regularly is vital. If hearing or vision is impaired, you can miss important cues that help maintain your balance, resulting in a fall.
 
Exercise regularly
Although it can be a daunting task, exercising to improve strength and coordination helps to prevent your chances of losing balance and falling.
 
Have your medications evaluated
It is possible for a patient to receive several prescriptions from multiple doctors. By evaluating the medication you are on, you can decrease the chances of side effects and keep your sensory functions that help you stay balanced and upright intact.
 
Have your strength and balance tested
A person with low mobility levels and poor balance is at a higher risk of falling. Being mobile and continuing to improve balance is vital to helping prevent falls and injuries.
 
By following these falls prevention tips, you can reduce your chances of experiencing a fall that may lead to additional injuries down the road. Visit a doctor of chiropractic or other qualified health professional to test your steadiness, balance and strength and give you additional information on falls prevention.