Holiday Hours

NEW HAMBURG WELLNESS CENTRE HOLIDAY HOURS:

Sat Dec 22 - Open by Massage appointment only

Mon Dec 24 - Open by Massage appointment only until 2 pm

Tues Dec 25 - CLOSED

Wed Dec 26 - CLOSED

Thurs Dec 27 - Open regular hours

Fri Dec 28 - Open regular hours

Sat Dec 29 - Open by Massage appointment only

Mon Dec 31 - Open by Massage appointment only until 2 pm

Tues Jan 1 - CLOSED

Regular hours resume on Wednesday January 2, 2019.

Wishing you and your loved ones a wonderful holiday season!

Prevention And Management Of Neck Pain

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

Most adults can expect to experience some neck pain in their lifetime.  The cause of neck pain is often multi-factorial, meaning that there is usually no single cause.  Once an episode of neck pain happens, some individuals will find it is a persistent or recurrent condition.  However, there are management strategies that can be employed to minimize the negative impact of neck pain.

Below are some tips on prevention and management of neck pain.

·   Protect your neck while you sleep by choosing a pillow that will help support the head, neck, and shoulders.  This will keep them in alignment and minimize stress and strain. 

· Be smart when working at a workstation/ desk. The workstation/desk should be at elbow height.  Use of an adjustable chair can help meet this need.  Computer monitors should be at eye level for easy viewing.  Do not cradle the phone between your head and shoulder.  Use of a headset or the speakerphone feature will keep your hands free and allow you to multi-task in a safe manner.  Be sure to take regular breaks every 20 to 40 minutes that allow you to stand, walk around, and stretch your neck and upper back.

·      Avoiding cigarette smoke can be helpful.  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 with coughing, and cause general damage to the musculoskeletal system through direct chemical irritation and chronic inflammation.  Exposure to secondhand smoke during childhood may also increase the risk of developing neck problems later in life.

·         Drinking water brings vital nutrients to neck muscles and decreases the risk of cramps and strains.  Water also helps to protect neck joints by providing lubrication and cushioning.

·      Eliminate poor posture which can strain the muscles and joints in the neck.  While sitting, make sure that your weight is evenly distributed on your seat, your shoulders are not rounding forward, and you are not slouching.  Your head should be resting on your torso and not poking forward.

·     Engaging in regular physical activity and exercise will help keep your neck strong.  This can include general cardiovascular conditioning, along with postural, stretching and strengthening exercises for the neck, shoulders and upper back.

·      Get professional help for your neck pain.  The following treatments have been identified as being helpful for most cases of neck pain:  education, exercise, mobilization, manipulation, laser therapy, acupuncture, and soft tissue therapy.  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.

If you are having difficulty managing neck pain symptoms, contact a qualified health professional who can prescribe appropriate 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.

How To Choose The Right Pillow

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

A good night’s sleep is important for maintaining good health and optimal functioning, and choosing the right pillow can make all the difference in the world when it comes to how well you sleep.  Using a pillow that is the wrong size and fit can be a significant source of neck and back pain.  In some cases, incorrect head and neck positioning can also affect breathing and cause snoring, which can hinder sleep.

The right pillow will help support the head, neck, and shoulders, keeping them in alignment, and thereby minimize stress and strain on muscles and joints.  As a result, this will also create a feeling of comfort and increase the likelihood of a restful sleep.

There is no one best pillow for everyone as there are a variety of factors that go into choosing the right pillow.  Below are some useful tips that can help you find the pillow that's right for you:

·         Consider your sleeping position.  Back sleepers should choose a pillow that is not too firm or too high.  The pillow should keep the chin in a natural resting position, and support the head and neck so they are aligned with the upper back and spine.  Side sleepers should opt for a firm pillow that supports the neck in a neutral position.  The pillow should hold the head high enough to ensure that the spine is aligned.  Stomach sleepers should choose a soft or flat pillow so the neck isn’t turned or tilted at an uncomfortable angle.

·      Choose a size of pillow suitable for your body size or frame.  The pillow should cover the entire back of the neck and mold to one's individual shape to alleviate any pressure points.

·      Try out a variety of pillows.  Most pillows are packaged in a plastic wrapper so you can lay it on a display bed in the store and put your head on it.  Visit a store that has a wide range of pillow options to find the one that best meets your needs.

·       A hypoallergenic pillow is a must if you suffer from allergies, but it is also a good choice for anyone.

·   Replace your pillow every 12-18 months.  Pillows will wear over time by losing their shape and ability to provide proper alignment and support.

If you experience pain and discomfort at night or have difficulty falling asleep, consider visiting a chiropractor.  Chiropractors are trained to treat muscle and joint problems that can interfere with a restful night's sleep.  They can also offer nutritional and lifestyle advice that can help improve sleep quality.  For more information, visit www.nhwc.ca.  The author credits the Alberta and Ontario Chiropractic Associations in the preparation of this educational information for use by its members and the public.

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.

The Health Benefits Of Strength Training

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

Strength training is exercise that uses weights or resistance to strengthen and enhance a muscle’s ability to contract and do work.  Below are some of the numerous health benefits of strength training.

1.   Strength training plays a key role in body composition and weight management.  Simply put, strength training burns calories, improves body composition by building lean muscle tissue, and thereby reduces fat stores in the body.

2.  Strength training reduces the risk of cardiovascular disease.  Heart disease risk is lower when the body is leaner and less fat.  Other associated benefits include decreased cholesterol levels and lowered resting blood pressure.  Strength training will also help improve glucose metabolism.  Poor glucose metabolism is strongly associated with adult onset diabetes.

3.  Strength training stimulates bone mineral density development and reduces the rate of bone loss.  This is crucial at younger ages for maximizing bone density.  It is also important in older individuals looking to prevent or slow down the bone-thinning disease osteoporosis as it decreases the likelihood of fractures and morbidity related to fractures.

4.    Building muscle through strength training is helpful for recovering from and preventing injury as it helps improve overall strength, endurance, stamina, flexibility, balance and coordination.

 

5.    Strength training can be beneficial for those suffering from arthritis.  Studies in older men and women with moderate to severe arthritis have shown that a strength training program can help general physical performance with everyday activities, and improve clinical signs and symptoms of the disease resulting in decreased pain and disability.

Below are some useful tips that can help individuals get safely started on a strength training program:

·     Strength training exercises can be accomplished with conventional weight-training equipment, hand-held "free weights", and resistance bands/tubing.  An individual can also use their own body weight while performing push-ups, pull-ups, dips, stair climbing, lunges, and wall squats.

·      Modest benefits from strength training can be seen with two to three training sessions a week lasting just 15 to 20 minutes each.  A resistance level heavy enough to tire your muscles after about 8 to 12 repetitions is sufficient.  When you can easily do 12 or more repetitions of a certain exercise, increase the weight or resistance.  Rest at least one full day between exercising each specific muscle group.

·     Always perform strength training in a safe manner with proper technique and stop if you feel pain.  Although mild muscle soreness is normal, sharp pain and sore or swollen joints are signs that you’ve overdone it and that your program/activity needs to be modified.

A lifetime of regular strength training exercise is ideal, but it is never too late to start!  If you are over 35, have been sedentary for some time, or have a specific health condition or limitation, consult with a knowledgeable health care provider before beginning any new exercise program.  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.