5 Things Your Chiropractor Wishes You Would Stop Doing!

We all do simple, everyday things that drive chiropractors crazy! Here’s why you should stop doing them and what you can do instead.

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1. Improper Lifting

When you lift something the wrong way, you can easily  trigger back pain. Before lifting something heavy, follow these tips to avoid strain.

• Position yourself close to the object.
• Stand with your feet shoulder-width apart with your feet and body pointing in the same direction.
• Bend your knees, keep your back in a neutral spine position and slowly lift the load.
• Keep the load close to your body and pivot with your feet — don’t twist your body while carrying the load.

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2. Spending Hours Staring at Your Phone

Did you know that bending your head to look at your phone can put up to 60 pounds of pressure on your spine? It doesn’t matter whether you’re texting, on social media or watching Netflix on your device, staring down for hours takes it’s toll on your neck and back.

Here are a couple of tips to avoid the ache:

• Put your device down and take some time to stretch and give your neck and shoulders a break.
• When using your phone, raise it up closer to eye level to reduce strain.

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3. Sitting All Day

Sitting for long periods of time, repetitive movements and awkward work positions may cause you pain and discomfort. Follow these tips to make your work station more comfortable:

• Use a lumbar support pillow to help you maintain proper posture.
• Avoid sitting in one position for longer than 30-50 minutes at a time. Take a quick stretch break or, even better, get up and move around.

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4. Sleeping on Your Stomach

Your sleep should always be restful and rejuvenating, but headaches and neck stiffness can be a painful wake-up call. Proper neck support can help you get a better night’s sleep.

• If you sleep on your side, get the proper pillow or neck support you need.
• If you prefer to sleep on your back, you should choose a medium height pillow.
• Chiropractors recommend you avoid sleeping on your stomach, as it can lead to stress and strain on your spine, no matter which pillow you choose.

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5. Using Awkward Bags

Knowing how to choose and pack backpacks, shoulder bags and luggage can make your journey much more comfortable and back-friendly. Follow these tips to reduce the strain during your daily commute or summer road trip:

• Choose a lightweight backpack that has two wide adjustable padded shoulder straps.
• When using a shoulder bag, don’t always carry your bag on the same shoulder. Switch sides often so that each shoulder gets a rest.
• Avoid purchasing luggage that is already too heavy when empty. Choose a bag with wheels and an adjustable handle when possible.

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Want more advice on how to beat your back, neck and shoulder pain so you can get back to doing the things you love to do? Visit your chiropractor!

📞 519-662-4441

📲 nhwc.ca

#chiropractor #chiropractic #backpain #neckpain #shoulder pain #lifting #sitting #posture #sleeping #spinalhealth #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Tips To Be Pickleball Ready

 

Taking up Pickleball this summer? Here are a few tips to consider before starting. 👍

Pickleball, an enjoyable mix of badminton, tennis, and table tennis, has surged in popularity across Canada. Its low-impact nature makes it accessible for people of all ages and fitness levels.

However, as with any sport, appropriate preparation and prevention strategies are essential to avoid injuries. 🎾 Here are some tips to consider:

1️⃣ Warm-Up and Cool-Down:

These are crucial aspects of any sporting activity. Begin with a 5-10 minute brisk walk or jog to get your blood circulating and muscles warmed up. After playing, cool down with a slower-paced walk and stretching. 🚶‍♀️

2️⃣ Dynamic Stretches:

Prior to the game, focus on dynamic stretches that mimic Pickleball movements. Lunges with a torso twist can help prepare your lower body and core. Arm circles can help warm up your shoulders. 💪

3️⃣ Static Stretches:

Post-game, opt for static stretches to prevent stiffness. Key areas to focus on are your shoulders, wrists, and legs. Gentle quad, hamstring, and calf stretches, along with wrist flexor and extensor stretches, are highly recommended. 🦵

4️⃣ Hydrate and Rest:

Hydration aids muscle function and recovery. Rest is equally important to allow your body to recover and avoid overuse injuries. 💦

5️⃣ Regular Chiropractic Checkups:

Regular visits to your chiropractor can help maintain optimal spinal health, improve mobility, and reduce the risk of injury. ✅

Remember, playing Pickleball should be fun and enjoyable. By integrating these tips and stretches into your routine, you’ll be in a better place to improve your game and reduce the risk of injury.

#pickleball #sports #summer #fitness #chiropractic #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Start Running Today

 

Spring is a great time to lace up your sneakers and get running or walking for your overall health and well-being. Did you know there are exercises you can do to strengthen your feet?  🏃‍♀️

Taking steps to strengthen your feet is beneficial for preventing injuries, particularly if you’re a runner, since you’re applying more force to your feet compared to when you’re walking. 👟

Apart from custom orthotics, which can help support the arch of your foot consistently throughout the day, you can try these exercises to help keep your arches strong and your feet happy.  🦶

▶ TOWEL TOE CURLS

What you need: A hand towel

Step 1: Sit comfortably, with your knees bent at 90 degrees.

Step 2: Put the towel on the floor in front of you.

Step 3: Fan your toes out and grab the towel using only your toes.

Step 4: Repeat this motion, scrunching up the towel towards your body with each repetition until the entire towel is scrunched up.

Step 5: Once it’s all scrunched up, lay the towel out flat again and repeat five times per foot.

▶  SHORT FOOT EXERCISE

What you need: A hand towel

Step 1: Sit comfortably, with your knees bent at 90 degrees.

Step 2: Put the towel on the floor in front of you, under one foot.

Step 3: Use only your big toe to slide the towel back towards your heel, without lifting your toes off the ground or bending your knees. This forms an arch.

Step 4: Hold this arch for 20 seconds. Repeat with the other foot.

Step 5: Repeat steps 1 to 4 three times per foot.

If you have other questions or concerns related to your feet, injury prevention for running, or running technique, consult our chiropractors.

📲 nhwc.ca

#running #feet #walking #stregtheningexercises #injuryprevention #exercise #health #wellness #chiropractic #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion 

Tech Neck

 

Your smartphone or other device may be hurting your spine, muscles and joints. 📱

Here are some tips on how to avoid pain and injury from devices such as smartphones and tablets - commonly referred to as tech neck:

1️⃣ Take frequent breaks: Look up from your device to give your neck some relief from the added pressure and weight that looking down puts on your neck. ⌚

2️⃣ Sit up straight - It's important to maintain good posture and relieve your back and shoulders from the strain of being hunched over. 

3️⃣ Aim higher: Holding your device closer to eye level helps maintain a healthy posture. Give your arms and shoulders a break by propping up your device with a stand. 👀

4️⃣ Stretch - Avoid sitting in one position for too long. Move frequently and take breaks to stretch and walk around. 🚶‍♂️

5️⃣ Visit your Chiropractor - Chiropractors are spine, muscle and joint experts. They can provide advice, education and hands-on treatment to help relieve your tech neck pain. ✅

In Ontario, you can visit a chiropractor without a referral from a doctor, nurse practitioner or other health care professional. 👍

📞 519-662-4441

📲 www.nhwc.ca

#TechNeck #Ergonomics #Chiropractors #ONChiropractic #ChiropracticCare #health #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Seasonal allergies can be frustrating as we are trying to enjoy the outdoors. 🌺

Some lifestyle things you can do to reduce your response to allergens include:

✅ Wash your clothes in hot water to destroy allergens 👕

✅ Shower after spending a long period outside to move pollen

✅ Use a saline nasal rinse to clear out pollen from your nose 👃

Some supplements that can help reduce seasonal allergies include:

VITAMIN C - acts as an natural antihistamine and antioxidant 🍊

QUERCITIN - Talk to your healthcare team to ensure you are taking the correct type

STINGING NETTLE - Once processed into a tea the leaves help reduce seasonal allergy symptoms 🍵

Be sure to speak to your health care team before taking any supplements as some can interact with medications.

#allergies #seasonalallergies #naturalremedies #vitaminC #quercitin #stingingnettle #naturopath #naturopathicmedicine #health #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Golf Tips

 

⛳  Pain shouldn’t be par for the course. Get in golf shape to protect your back and improve your game, without the pain.

1️⃣ WARM UP AND COOL DOWN

Take a few minutes to stretch before and after your game. Start with a brisk walk, 10 to 15 minutes is ideal. Then do some dynamic stretching. 🚶‍♂️

2️⃣ STAY HYDRATED

Drink plenty of fluids before, during and after your golf game. Remember that once you are thirsty, you are already starting to dehydrate! 💦

3️⃣ PUSH, DON'T CARRY YOUR GOLF BAG

Push or pull your bag using a pull cart, and when possible take turns riding in a golf cart. If you prefer to carry your clubs, use a double-strap bag that evenly distributes the weight of your clubs across your body. If your bag gets too heavy, put it down and take a break. ⚠

4️⃣ CHOOSE THE RIGHT SHOES

Wearing golf shoes with good support and the proper fit can help prevent knee, hip and lower back pain. 👟

5️⃣ TAKE LESSONS

The right swing technique can do more than improve your game. It can also spare you unnecessary pain. Working with a professional is a great way to learn the basics. 👍

If you’re experiencing back pain, visit one of our Chiropractors to assess your specific needs and identify a course of action that’s right for you.

Contact us:

📞 519-662-4441

📲 nhwc.ca

🔗ONLINE BOOKING LINK IN BIO

#golf #golfing #tips #pain #backpain #shoulderpain #exercise #spinalhealth #chiropractic #chiropractor #health #wellness #wecanhelp #newhamburgwellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion 

6 Ways Chiropractic Can Help Manage Headaches

 

Many people have occasional headaches, but frequent headaches that affect your ability to sleep or get on with your day can be disabling. 😔

Common types of headaches are tension, migraine, and cervicogenic headaches.

HOW CAN CHIROPRACTORS HELP WITH HEADACHES❓

Chiropractors can assess, diagnose, and manage headaches. Studies have shown that chiropractic care can help decrease the intensity and frequency of migraines. ✅

The treatment options may include:

1️⃣ Manual therapy

2️⃣ Soft tissue therapy

3️⃣ Modalities including electrical stimulation, acupuncture, and ultrasound

4️⃣ Rehabilitation

5️⃣ Lifestyle changes and education

6️⃣ Referral and co-management

It’s important to take headaches seriously. ⚠ Consider consulting with one of our chiropractors if you often have headaches, if you frequently take a pain reliever for your headaches, if your headache pattern changes, or if your headaches are getting worse.

Contact us:

📞 519-662-4441

📲 www.nhwc.ca

#headaches #chiropractic #chiropractor #tensionheadache #migraine #cervicogenicheadache #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

We're Hiring!

WE'RE HIRING!

PART-TIME RECEPTIONIST/CLINICAL ASSISTANT

The New Hamburg Wellness Centre is looking for a Part-Time Receptionist/Clinical Assistant that can work flexible hours Monday to Friday between 6 am to 7 pm, and is available to cover holidays/days off.

Qualifications:

Experience working in a multi-disciplinary health clinic (i.e. chiropractic, physiotherapy, etc.) OR similar customer service environment that involved scheduling appointments and office administration

Excellent communication and inter-personal skills; comfortable dealing with the public in a health care setting

Detail-oriented and efficient

Friendly and caring personality

Strong computer skills, including Microsoft Office

Punctual, reliable, responsible, and organized

Proven ability to multi-task and work within a fast-paced environment

Experience using Electronic Medical Records (EMR) would be an asset

Professional and health-minded with an interest in health and wellness

Job Duties include (but are not limited to):

Scheduling appointments, collecting fees, processing patients for multiple practitioners

Answering telephone, responding to emails, and greeting patients in a professional and courteous manner

Filing, chart completion and office administration tasks

Balancing daily transactions

Clinical assisting (including pulling acupuncture needles)

Opening and closing procedures

Light cleaning and folding laundry

Regular communication with health care practitioners, management, and ownership.

Qualified applicants are asked to submit a cover letter and resume to: nhwc@bellnet.ca. Please include three work-related references, and the number of hours that you are available.

Hormone Therapy

Dr. Laura Hoffmann, Naturopathic Doctor

Menopause Hormone Therapy continues to be the gold standard treatment for quality of life and symptoms of menopause.

Hormone Therapy improves metabolic health (heart health, blood sugar), reduces the risk of osteoporosis, and reduces cognitive decline.

It is also the best treatment to reduce hot flashes, night sweats, improve sleep, improve mood, and reduce brain fog in women going through the menopause transition.

Hormone Therapy is not right for everyone.  A thorough benefit-risk analysis will need to be done before starting Hormone Therapy.

This looks like assessing cardiovascular disease risk (cholesterol, blood pressure, weight), breast cancer risk, and fracture risk. Blood work, as well as a detailed history and physical exam will be done.

An informed consent discussion will be done with shared decision making to see if hormone therapy might be right to start.

Once Hormone Therapy is started, benefits can be seen within 3 months.  

Short term benefits include less hot flashes, less night sweats, improved sleep, improved mental clarity, improved mood, and improved libido.

There are also many long term benefits to using Hormone Therapy.  Long term benefits include protecting the bones, reducing the risk of osteoporosis, improving blood sugar and body composition, and reducing cognitive decline.

Monitoring while on Hormone Therapy is important.  After starting, the first visit will be done at 3 months.  After this, visits are scheduled every 6 months.

Blood work is completed 3-6 months after starting, repeated again at 6 months, and then done yearly after that.

If Hormone Therapy is not right for you, there are many other treatments (nutrition, lifestyle, supplements) that can help with easing the menopause transition.

You deserve to have treatment.

5 Ways To Avoid Backache While Caring For Your Newborn

 

Parents are continually faced with strenuous physical demands, such as lifting, feeding, comforting and chasing after children.  👶

As a parent, you may be lifting a seven to ten-pound baby 50 times a day. By 12 months, your baby weighs approximately 17 pounds, and at two years, that child has become a 25 to 30-pound toddler. Repeatedly lifting your child may put you at risk for back problems. 💪

👉 HERE ARE SOME WAYS FOR PARENTS TO REDUCE THE RISK OF BACK PAIN:

1️⃣ Lighten your load  - Choose a diaper bag that distributes weight evenly across your body to limit the stress on your muscles, such as a cross-body diaper bag or a diaper bag that can be worn as a backpack. 🎒

2️⃣ Stretch your body - When your baby is old enough for tummy time, join them on the floor and do some exercises to stretch your neck and back.

3️⃣ Feed comfortably - When nursing, avoid hunching and keep your baby close to you. Instead, choose a comfortable, upright chair with a pillow. 🤱

4️⃣ Keep your baby close - Don’t stretch your arms out. Bring your baby close to your chest before lifting. Consider wearing your baby on your front to alleviate the strain on your back.

5️⃣ Keep tub trouble at bay - Avoid reaching or twisting when bending over a tub. Be on the same level as your baby. When kneeling, use a non-slip mat to protect your knees. 🛁

Consult with one of our experienced health care practitioners so that you can stay on your toes and a step ahead of your toddler. 👍

📞 519-662-4441

📲  www.nhwc.ca

#backpain #parents #newborn #toddler #lifting #childcare #baby #stretch #spinalhealth #wellness  #chiropractic #physiotherapy #massage  #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

How To Lift Your Luggage To Avoid Pain While Travelling

 

🛫GOING ON VACATION? READ BELOW❗

Over-packed luggage and improper lifting and carrying techniques are common causes of injury to the back, neck and shoulders. 🧳

Lifting your luggage can’t always be avoided, even if your luggage has wheels. But practicing safe lifting techniques can substantially reduce your risk of injury. ⚠

✅ Move slowly and, whenever possible, break the action into smaller parts. For instance, when placing luggage in an overhead compartment, first lift it onto the top of the seat.

✅ When lifting your luggage, first get close to the load and stand with your feet shoulder-width apart.

✅ Bend at the knees and let your leg muscles, rather than your back, do the lifting.  

✅ Hold the load close to your body.

✅ Avoid twisting. Instead, turn your feet in the direction you are headed and turn your entire body in that direction.  

✅ Do not carry bulky luggage for long periods of time. Check heavier items when travelling rather than carrying them for the duration of the trip.

✅ Try to carry light pieces in each hand rather than a single heavy item on one side.

✅ When using a backpack, use both shoulder straps and the waist strap, and adjust them to minimize the bag’s movement.  

✅ When using a duffel or shoulder bag, switch sides often to reduce strain.

If you’re experiencing pain from lifting something heavy, visit one of our chiropractors!  

📞 519-662-4441

📲  nhwc.ca

🔗ONLINE BOOKING LINK IN BIO

#luggage #lifting #travelling #vacation #backpain #luggage #strain #neckpain #shoulderpain #healthtips #spinalhealth #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Time For A New Mattress?

 

Can’t Sleep? It May Not Be Your Bed’s Fault!  💤

Just because you hurt after laying in your bed all night, it doesn’t necessarily mean it’s time to trade in your mattress. 🛌🏽 It’s important to look at all of the different variables in your life before jumping to any conclusions. 🤔

If you’ve been sleeping on the same mattress for over a year and your pain developed suddenly, there is a good chance your bed hasn’t changed all that much and that some other factor is causing your discomfort.

Consider this and ask yourself the following questions:

👉  Have you lifted or carried any boxes, luggage or groceries recently❓

👉 Do you perform duties at work that may bring on a repetitive stress injury❓

👉 Have you changed your diet or gained a few extra pounds❓ 

👉 Maybe you overdid it at the gym or went a little further on your daily walk❓

👉 Have you been in a car accident lately❓

There are countless sources of injury and it is very common for the pain to manifest in the morning after a period of inactivity (laying in your bed all night in this case). 😴

#sleep #bed #mattress #posture #backpain #pillow #chiropractor #spinaltips #health #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Winter Slip-Ups!

 

Falling on ice can leave you hurt badly from taking a knee to the ice or falling awkwardly on icy snow. Slippery sidewalks, driveways and icy parking lots can be risk factors for falls in winter. Avoid a bad fall with these tips!

WALK LIKE A PENGUIN

When walking, extend your arms out from your sides to increase your centre of gravity. Keep your hands out of your pockets! Walk slowly, with short strides and try to land your steps with a flat foot.

KEEP WALKWAYS CLEAR

Shovel snow and scrape ice as soon as possible. Liberally sprinkle ice melt product or sand onto walkways to provide foot traction and to make sure surfaces don’t turn to ice.

TAKE ALL PRECAUTIONS

Tap your foot on potentially icy areas to see if it is slippery. Hold a railing while walking on icy steps. Stay steady by wearing proper winter footwear. Lightweight boots with a thick, non-slip tread sole will provide good traction on ice. If a sidewalk is icy down the middle, walk on the snow beside it to avoid slips.

LIGHTEN YOUR LOAD

Carry fewer bags on snowy days, since excess baggage can throw off your balance and make it tougher to regain your balance once you lose it. Keep your hands free by putting away your phone while walking – you may need to catch yourself!

VISIT YOUR CHIROPRACTOR

Don’t let a fall get you down. If you do take a tumble, visit your chiropractor. They’ll get you back to doing the things you love to do and will work with the rest of your care team to help prevent future falls.

#winter #ice #snow #falls #prevention #backpain #chiropractor #physiotherapist #massagetherapist #health #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion