Preventing 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 #health #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Tips And Techniques For Pain-Free Knitting

 

 TAKE FREQUENT BREAKS

The most important thing you can do to prevent injury is to take frequent, regular breaks. Change your body’s position and look up often from your work and into the distance. Consider setting a timer to remind yourself. 

 SIT UP STRAIGHT
Sit in a comfortable but supportive chair. Put your feet on the floor and try not to hunch over. Try to use your stomach muscles when you adjust your posture. Consider placing a small cushion, rolled-up towel or sweater between your chair and the curve in the small of your lower back to help you sit up straight. 

 CHOOSE YOUR TOOLS CAREFULLY
Consider using smooth, lightweight needles. Circular needles are best for large projects. When crocheting, use ergonomic hooks.

 SWITCH IT UP
Learn to easily switch between English and Continental knitting styles. Switching helps you keep knitting while reducing the risk of a repetitive strain injury (RSI). 

 STRETCH
Stand up and move around but also stretch your fingers every once in a while. To stretch your fingers, clench your hands and then spread your fingers as far as you can. If you notice tension in your neck or shoulders, consider trying a couple of neck stretches too.

 MAKE SMALL, EFFICIENT MOVEMENTS
Practice how small you can make your movements and keep the working yarn close to the tip of your needles. Grasp your yarn gently. A consistently relaxed grip helps you keep a constant gauge while reducing unnecessary strain on your neck, shoulders and wrists.

Don’t ignore any pain or stiffness you experience from knitting. Knitting should be fun and relaxing but make sure it’s adding to your well-being, not causing you strains or injuries. 

Visit our chiropractors, if you experience continuous pain and discomfort from knitting. 

#knitting #handpain #wristpain #neckpain #upperbackpain #chiropractic #wecanhelp #health #wellness #newpatientswelcome #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion 

 

What Is Pelvic Floor Physiotherapy?

Pelvic Floor Physiotherapy focuses on the treatment involving both the internal and external pelvic muscles and joints. These tissues are extremely important in providing support and stability to our pelvic girdle.

When the system is not functioning optimally, it can lead to issues such as incontinence, pelvic pain, sexual dysfunction, prolapse and more. ⚠

The pelvic muscles help with bladder control, smooth bowel movements, organ support, sexual function and pain-free movements of the hips, lower back and pelvis. If the pelvic muscles are either too tight or weak, pelvic floor dysfunction occurs.

Pelvic floor dysfunction can have a huge impact on quality of life, intimate relationships and should be recognized as an imperative aspect of overall health and well-being. ✅

#FAQFriday #pelvicfloorphysiotherapy #pelvicfloor #physiotherapy #pelvichealth #incontinence #pelvicpain #sexualdysfunction #pregnancy #postpartum #prolapse #health #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

7 Ways To Deal With Osteoarthritis Back Pain

 

According to Arthritis Society Canada, 6 million Canadians have arthritis and 40% report that they have arthritis pain that limits their activities. Fortunately, evidenced-based chiropractic treatment for osteoarthritis can help with pain-management. Treatment may include a combination of manual therapy, exercise prescription, self-management strategies and patient education.

 

For those dealing with osteoarthritis back pain, Arthritis Society Canada has released a blog entitled 7 ways to deal with osteoarthritis back pain that includes great advice: https://arthritis.ca/living-well/2022/7-ways-to-deal-with-osteoarthritis-back-pain

#osteoarthritis #backpain #exercise #stretching #stregthening #weight #posture #rest #movement #chiropractic #physiotherapy #health #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion
 

 

 

 

Should You Exercise While Pregnant?

 

The Society of Obstetricians and Gynecologists of Canada, encourage women who are experiencing healthy, uncomplicated pregnancies to exercise. Exercise has been shown to reduce the severity of low back pain, pelvic girdle pain, and lumbopelvic pain during pregnancy.

How can your chiropractor help?

Chiropractors can promote healthy lifestyle behaviours by providing education and prescribing physical activity programs through a personalized approach to exercise prescription by considering a patient’s environmental context, available resources, personalized education, and providing reassurance of a patient’s exercise capability. Programs may include strength training exercises, aerobic conditioning, stretching, and relaxation techniques, and clinicians can help determine the appropriate frequency, intensity, and timing of physical activities.

Recommendations:

1. All women without contraindications (see below) should be encouraged to be physically active throughout pregnancy. Combining aerobic and resistance training during pregnancy has been shown to be more effective at improving health outcomes than aerobic exercise alone.

2. Pregnant women should accumulate at least 150 minutes of moderate-intensity physical activity each week to achieve meaningful health benefits and reductions in pregnancy complications.

3.   Physical activity should be accumulated over a minimum of 3 days per week; however daily activity is encouraged.

4.   Pregnant women should incorporate a variety of aerobic exercise and resistance training activities to achieve greater benefits. The addition of yoga and/or gentle stretching may also be beneficial.

 

Contraindications: Before commencing any exercise program, it is important to consult with your healthcare provider. If you have any of the following conditions, exercise may not be recommended:

• Ruptured membranes
• Premature labour
• Unexplained persistent vaginal bleeding
• Placenta previa after 28 weeks’ gestation
• Pre-eclampsia
• Incompetent cervix
• Intrauterine growth restriction
• High-order multiple pregnancy (eg. triplets)
• Uncontrolled type I diabetes, uncontrolled hypertension or uncontrolled thyroid disease
• Other serious cardiovascular, respiratory or systemic disorder
• Recurrent pregnancy loss
• History of spontaneous preterm birth
• Gestational hypertension
• Symptomatic anaemia
• Malnutrition
• Eating disorder
• Twin pregnancy after the 28th week
• Mild/moderate cardiovascular or respiratory disease
• Other significant medical conditions

 

A chiropractor can help you through your pregnancy as your primary healthcare contact. Visit nhwc.ca for more information.

 

#pregnancy #exercise #chiropractic #chiropractor #health #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Fitness Tips For Cyclists

 

To ensure you make the most of your cycling journey while keeping your body in optimal condition, we recommend incorporating these tips into your routine:

Bike Fit:

An ill-fitting bike can lead to discomfort, muscle imbalances and an increased risk of injuries. Consult with a professional or visit a local bike shop to have your bike adjusted to your body proportions and riding style. A proper bike fit will enhance your comfort, efficiency and overall enjoyment.

Warm-Up:

Begin each session with a brief warm-up to prepare your body. Engage in dynamic stretches such as leg swings, arm circles and torso twists to increase blood flow, warm up the muscles and improve flexibility. A proper warm-up helps reduce the risk of injuries and enhances your performance.

Lower Body Stretches:

Lower body muscles play a significant role in cycling. Perform stretches for the quads, hamstrings, calves and hip flexors to prevent muscle tightness, improve flexibility and reduce the risk of overuse injuries. Include exercises such as lunges, standing quad stretches and calf stretches to maintain optimal muscle function and range of motion.

Core Strengthening:

A strong core is essential for stability and support during cycling. Incorporate exercises such as planks, bridges and bicycle crunches into your routine. A stable core not only improves your cycling efficiency but also reduces strain on your back while promoting proper hip movement, allowing you to ride longer and more comfortably.

Upper Body Stretches:

While the lower body does most of the work in cycling, it’s important to give attention to your upper body as well. Stretch your chest, shoulders and neck to counteract the forward-leaning posture often associated with cycling. These stretches help relieve tension, improve posture and maintain balance throughout your ride.

Remember to listen to your body, stay hydrated and gradually increase your cycling intensity and duration to avoid overexertion.

#cycling #bike #exercise #outdoors #health #wellness

Chiropractic Care For Pregnant Patients

There is plenty of excitement and preparation involved as you prepare for the birth of your baby, but that can be overshadowed by pain and discomfort. 👶

Low back, pelvic and hip pain during pregnancy can be caused by a combination of mechanical, hormonal, and circulatory changes that put stress on your musculoskeletal (MSK) system. Our chiropractors have the expertise to treat MSK conditions and relieve pregnancy pain and discomfort. ✅

MECHANICAL CHANGES

With a normal weight gain of 20-40 lbs., predominately around the abdominal region, most pregnant women experience a shift in their centre of gravity that puts stress on their lower backs. Your growing belly can increase the curvature of your lower spine which, in turn, affects your posture when your body overcompensates to regain balance. Your core abdominal muscles also stretch to accommodate the baby, and your back is left to support your increasing weight. 🤰

HORMONAL & CIRCULATORY CHANGES

The concentration of the hormone “relaxin” increases during pregnancy to help relax ligaments in preparation of labour and delivery. However, while pregnant, these changes can  contribute to low back pain and joint discomfort. Another contributing factor is the increase in blood volume and can lead to inflammation and water retention. 💦

LOW  BACK, PELVIS & HIPS

MSK pain is very common during pregnancy. In fact, up to 90% of pregnant women experience back pain – generally within the low back, pelvic girdle region or both – with up to 35% classifying their pain as moderate, severe, or disabling and subsequently, affecting activities of daily living.

Our chiropractors can help you through your pregnancy.  New patients welcome! 

📞 519-662-4441

📲 nhwc.ca

🔗 ONLINE BOOKING LINK IN BIO

#pregnancy #chiropractic #backpain #pelvicpain #hippain #musculoskeletal #pain #discomfort