Tidying Up Without The Strain

 

11 million Canadians suffer from disorders of the musculoskeletal system. 🍁 When we overuse our joints, muscles, and tendons, injuries can develop. But there are things you can do to reduce the risk and strengthen your body while you tidy up around the house. 🏠

✅ WARM UP

Before you start cleaning or organizing, walk around the house or do some simple stretches to help prevent injury. 🚶‍♂️

✅ BREAK UP HEAVY LOADS

Instead of carrying all of the grocery bags into the house at once, take the extra few minutes and only carry a few bags at once. Don’t drive? Consider investing in a cart or buggy rather than carrying heavy bags. 🛒

✅ DIVIDE AND CONQUER

Dedicating 30 minutes every day to your household tasks can decrease your stress and risk of injury or fatigue. Plus, getting a little bit done each day allows you to have more time on the weekends to spend with family and friends. ⏲

✅ MAINTAIN PROPER POSTURE

Vacuuming and mopping the floors often require excessive bending, reaching, and twisting. Avoid stretching out your arms and bending at the waist. Instead, hold the vacuum or mop handle close to your body and walk back and forth with it. Keep your spine relaxed and neutral while doing these chores. Your back will thank you! 🧽🧹

✅ SWITCH IT UP

Prevent unwanted strain on your shoulders, neck, and back and use both sides of your body when cleaning. Occasionally, consider cleaning with your non-dominant hand. 🖐

✨ BONUS TIP: Use proper lumbar supports if you find yourself sitting for long spells. Every 20-30 minutes stand up and stretch out your spine.

With these tips, you can feel confident in tackling your to-do list safely and effectively. However, if an injury does occur, visit one of our Chiropractors to get your spine back in working order. 👍

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Let's March For A Healthier Back!

Spring is almost officially here! 🌷 Time to rejuvenate your body and work towards a healthier you❗

Regular exercise is proven to reduce stress levels, improve sleep quality, boost your immune system, and prevent weight gain. 👍

We’ve provided some high and low impact activities as well as a few tips to help you get your body moving.

HIGH IMPACT ACTIVITIES

These are exercises that often require both feet to come off the ground while working out. These activities are called high impact because once your body leaves the ground, gravity forces you back down. This causes your feet to hit the ground with pressure often similar to carrying twice your bodyweight. 🏃‍♂️

Some of the benefits of high impact exercises include an increased heart rate, improved bone density and cardiovascular strength, better balance and stability, and increased stamina.

High impact activities may not be ideal for those who have pre-existing injuries or joint conditions, or have excess weight.

Some high impact workouts include:

▶ Burpees

▶ Running

▶ Jumping Jacks

▶ Squat Jumps

▶ Jumping Rope

LOW IMPACT ACTIVITIES

These are exercises that often keep at least one foot on the ground while you are working out. Your joints absorb far less of an impact during these workouts making them ideal for those with pre-existing injuries, chronic inflammatory conditions, or beginners. 🚴‍♂️

Some low impact exercises include:

▶ Cycling

▶ Hiking or Walking

▶ Pilates or Yoga

▶ Swimming

▶ Strength Training

By adding a mixture of low and high impact activities to your workout routine, you will be able to strengthen various muscle groups and provide your joints with rest when needed.

There is no one-size-fits-all approach when it comes to exercising, so it may take time to find the right combination of activities that work for you.

Remember, the key is to sit less and move more so that you can live a healthy life. ☺

#exercise #spring #health #wellness #march #movement #activity

Fight The Winter Blues

 

The days are slowly getting longer (yay!) but the weather is still cold and makes us yearn for spring.

While the cold and dark days add to the prevalence of seasonal affective disorder, more sedentary time could contribute as well.

Fortunately, there are effective strategies to help combat the winter blues. Be prepared for the winter months to come with a few of these tips.

GET MOVING FOR A MOOD BOOST:

Exercise can help banish your winter blues and shouldn’t be skipped. Whether you grab a basketball, a dumbbell or a yoga mat, a good sweat session releases feel-good brain chemicals that reduce depression and improve your mood. Plus, your metabolism and energy level will both stay elevated for a few hours after your workout. So brave the cold and move. It’s worth it!

EMBRACE THE SEASON:

Make the best out of a steady snow fall by cross-country skiing or snowshoeing. Even winter tasks have benefits. Snow shoveling might be a chore, but it's also a pretty strenuous workout and can burn more than 400 calories an hour.

SOAK IN THE SUN:

Time spent in the sun helps your body process Vitamin D and releases neurotransmitters that can boost your mood. Add a few extra outdoor activities to your week like a walk around the neighbourhood. As for your home – keep your shades up during the day or use “full spectrum” light bulbs to replicate natural light indoors.

TREAT YOURSELF:

Endless winter days are no fun. Everyone is happier when they are looking forward to an exciting event on the horizon. Plan a weekend getaway or a ski trip. If you want to indulge on your own, a massage has been shown to reduce stress hormones and increase serotonin and dopamine, which are depression-fighting chemicals. Laugh, relax or escape to keep the winter blues away.

#MotivationMonday #winter #winterblues #SAD #cold #movement #exercise #sun #outdoors

5 Ways To Avoid Backache While With Your Newborn

 

You were up all night. Your baby is crying. 👶 The telephone is ringing. For most parents, this is a daily scenario!

Parents are also 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. 💪

What’s a parent to do❓

👉 HERE ARE SOME WAYS 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 chiropractors 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 #wecanhelp #chiropractic #physiotherapy #massage #newpatientswelcome #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Lifting And Carrying Your Luggage

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 loading a suitcase in the trunk of a car, try lifting it first onto a chair or step-stool, then lifting it into the trunk. Similarly, 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. Make sure to 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

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Preventing Cold-Related Injuries During The Winter

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

Physical activity during the winter season can place unique demands on the body that can predispose you to injuries such as:

❄ Soft tissue injuries - including sprains, strains and contusions. Cold weather decreases the elasticity of soft tissues making them more prone to injury during activity.  Ligaments and muscles in the back, upper and lower extremities are commonly injured.  Falls in slippery conditions can also contribute to injury.

🥶 Exposure injuries - include frostbite and hypothermia and occur when individuals do not wear attire that is appropriate for the weather conditions and physical activity performed.

❄ Blisters - can form due to the friction of wet gloves and/or wet socks with poorly fitting footwear.

🌞 Sun-related injuries - can also occur in the winter months and cause sunburn and snow blindness.

❄ Technical injuries - can happen when physical activities are performed with:  inadequate technique/training; unsuitable equipment; and/or poor preparation/planning.

Below are some of the strategies that can be used to prevent cold-related injuries:

✅ WARM UP and prepare your body for physical activity by stimulating the joints and muscles, and increasing blood circulation.  Also consider exercise training to help prepare you for winter activity.

✅ DRESS FOR THE ELEMENTS - by wearing insulated lightweight clothing with multiple layers.  This will allow you to add or subtract layers as needed.  Attire that is waterproof can help keep you dry and reduce the risk of heat loss.  Insulated gloves, footwear, and headgear can also help keep you warm.  Shoes and boots with solid treads and soles can help minimize the risk of awkward twisting, slips and falls.. 🥾

😎 PROTECT YOURSELF FROM THE SUN - by applying sunscreen regularly.  Your eyes should also be protected with UV blocking sunglasses.

✅ GET PROFESSIONAL TRAINING - while learning the skills of a particular activity such as skiing or snowboarding to help minimize the chance of injury. 🏂

✅ USE THE RIGHT EQUIPMENT & FIT - have sporting equipment properly fitted for your body type, and wear a helmet during activities. Use an ergonomic snow shovel for safe shoveling techniques. ⛸

✅ PREPARTION & PLANNING - be aware of changes in weather forecasts that can influence safety.  Coarse sand or ice salt can help give your walkways and driveways more traction.  Adequate nutrition and hydration before, during, and after activity can optimize energy levels and improve overall physical functioning.  This will help reduce fatigue and chance of injury. 💦

Recognizing some of the common injuries that occur during the winter months and knowing which precautions to take can ensure that you enjoy physical activities safely in cold weather. 👍  

For additional information on health and wellness, visit www.nhwc.ca.

#winter #injuries #physicalactivity #sprains #strains #contusions #blisters #sun #warmup #exercise #training #equipment #preparation #coldweather