Monday, March 11, 2024

Travel Without Pain: How to Safely Lift Your Luggage To Prevent Back Injury

 









✈ If you are travelling this March Break, lifting  your luggage correctly is key to preventing injury. Here are a few tried and true rules for lifting safely and preventing back injury: 🧳

✅ Bend your knees to lift with ease.

✅ Stand close to the load to be lifted.

✅ Place your feet shoulder width apart.

✅ Bend your knees and keep your back straight.

✅ Squat down to the level of the object and test the weight of the load.

✅ Ask for help if the load is too heavy or awkward!

✅ Use the strength of your leg and arm muscles (not your back) to smoothly and slowly lift the load. Try not to jerk when lifting.

✅ Keep the load close to your body.

✅ Never twist your body while turning and carrying the load.

✅ Pivot to turn in the direction you want to move toward.

✅ Bend your knees and slowly lower the load to its new location.


If you’ve injured yourself while lifting, a chiropractor can help assess, diagnose, and treat the injury and get you back to moving pain free.


#travel #lifting #luggage #backpain #spinehealth #chiropractor #chiropractic #health #wellness

Monday, March 4, 2024

Tips For Expectant Mothers 🤰









In addition to gentle, non-invasive chiropractic treatment, there are some tips you can follow to help keep your spine aligned:

1. Exercise! 🧘‍♀️

Keep your core strong so it can support your spine. Ask your healthcare practitioner about the benefits of swimming, yoga or other low-impact exercise programs.


2. Sleep well! 😴 

You know you need to rest, but are you sleeping smart? Your growing uterus can place pressure on the large blood vessels in your abdomen and restrict blood flow.

Sleep on your left side and place a pillow between your knees to keep your spine in proper alignment.  


3. Think twice!

Maybe put those killer heels aside until after the baby is born. 👠

Rest frequently with your feet elevated. 🦶

Don’t lift heavy objects (or toddlers) – ask for help.  👶 


#newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgwellness #chiropractic #massage #physiotherapy #prenatal #pregnancy #backpain #hippain #pelvicpain #spinehealth #wecanhelp  #newpatientswelcome #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion 

Thursday, February 22, 2024

Preparation And Conditioning For Skiing

 



Winter can be a splendid and enjoyable time of year, especially if you love outdoor activities like skiing. ❄

Commonly, muscles that work to internally rotate the hips are activated and engaged during skiing – key for maintaining balance and coordination. 🎿

A great way to condition the body and build muscle memory for skiing is to practice your technique with the use of balance boards, in-line skates, or sports that require quick movements and changes of direction.  🏂

Another important aspect to skiing is the need for endurance and stamina. Interval training is a great tool to build endurance, where you maximize your input for short bouts of time. ⏱

The gains made through interval training can translate into meaningful improvements to your overall endurance; however, as with all activities, progression is key. 👍

#skiing #conditioning #winter #outdoors #balance #coordination #endurance #intervaltraining 

Friday, February 16, 2024

Tips To Stay Active In Winter

 












It can be challenging sometimes to find the motivation to stay active during the winter. ❄
Here are some tips on how to stay active at home:
1️⃣ If you work at a desk, set alarms on your phone as a reminder to move. 🔔
2️⃣ Climb stairs to deliberately add more steps to your day. 🚶‍♂️
3️⃣ If you have equipment at home, set up a buddy system for accountability. 👏
4️⃣ Use free online workouts or your gym's online options. 💻
5️⃣ Get a small trampoline for low impact cardio, use a stationary bike with apps like Peloton, use a TRX or resistance bands at home for diversity and creativity in your movement. 🚲
6️⃣ Write down exercises on pieces of paper and place in a jar. Pull one out every day to keep your activity interesting. 📝
7️⃣ With kids, build an obstacle course out of household items like couch cushions, pillows or cardboard boxes or set up a scavenger hunt to find items around your home. 📦🐱‍👤
8️⃣ Get your kids involved in household chores to get them moving and participating. 😁

Saturday, January 27, 2024

Carpal Tunnel Syndrome

 


Individuals with carpal tunnel syndrome experience numbness and tingling in the hand, which can be accompanied by a weakness in gripping. 🤜 These symptoms are due to compression of the median nerve, which travels from the neck, through the muscles of your forearm and wrist, and into the hand. 🖐

Compression of the median nerve may arise from inflammation of the tendons of the wrist, with direct injury or activities involving repetitive movements of the hand and wrist being common causes. ⌨ 🛠

In some cases, carpal tunnel symptoms can be caused by pregnancy, or other diseases such as thyroid disorders and rheumatoid arthritis. 🤰

The key with treatment is to determine the true cause of symptoms, and to treat the cause directly whenever possible.  ✅

This is where we can help! Consult with one of our knowledgeable health care practitioners to receive personalized advice and treatment. 👍

📞 519-662-4441

📲  www.nhwc.ca

🔗 ONLINE BOOKING LINK IN BIO


#carpaltunnelsyndrome #wristpain #mediannerve #wrist #repetition #trauma #chiropractic #physiotherapy #massagetherapy #newhamburgwellness #wecanhelp #newpatientswelcome #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Wednesday, January 17, 2024

How Yoga Can Help Ease Your Pain

 









Yoga is a helpful tool for physical and mental well-being. It combines stretching, strength, and meditation to ease stress in the body and promote strength, flexibility, and relaxation. But, did you know yoga also has the potential to help you with your pain? 🧘‍♀️


There have been a number of studies published on the association between yoga and its effects on low back pain and chronic pain. In each study, there were benefits observed both in the short-term and long-term to varying degrees. The bottom line was that an element of active care, which can include yoga, can improve outcomes when you’re suffering from pain. ✅


Taking an active role in your health has been shown to improve your pain more effectively. With yoga, the benefits come from the combination of controlled breathing, body and posture awareness, meditation, strength, and flexibility.

Studies continue to investigate the benefits of mind-body exercises like yoga. For right now, there’s no harm in trying this type of exercise out to help complement your pain management program as long as you practice safely.


#yoga #WellnessWednesday #exercise #pain #health #wellness #activecare

Thursday, January 11, 2024

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! ❄
1️⃣ 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.
2️⃣ 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. 🌨
3️⃣ 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. 🥾
4️⃣ 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! 📵
5️⃣ 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. 👍