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

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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

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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. 💥

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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

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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.

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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

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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

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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

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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

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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.

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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

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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

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