New Parent? New Achy Neck or Back?

By Dr. Greg Lusk, DC

 

Having recently welcomed a daughter to the family, I've been reminded of the many feelings that come along with the new addition -  excitement, anticipation, and sleep deprivation to name a few.  However, as I march, skip, and squat around the living room with my daughter in my arms I'm keenly aware of an ache in my back.  It is incredibly common to feel back soreness when interacting with our children and not entirely preventable.  When you consider that you go from dealing with your own postural imperfections to then holding the growing weight of a child it is no surprise that soreness is felt.  Factor in the repetitive nature of carrying and feeding, the awkwardness of transporting a car seat, and bending over to pick up the child, and the risk for discomfort increases.  That being said, there are things you can do to "compete" so you feel your best.

 

Carry on BOTH sides

 

We all favour a side to carry a child on since we are hand dominant.  For example, a right-handed mother often carries on the left to leave her right, more coordinated hand free for use.  This is a must at times but whenever finer tasks are not being done carrying on the other side is a great idea.  This keeps the forces on the spine and muscles more balanced which is important in preventing back pain.

 

Keep Things Neutral

 

With respect to the neck, avoid “craning” the neck for a prolonged period of time to look at your child, especially while feeding.  Supporting your arms with a pillow will help with this.

Picking up children, reaching into cribs, and prolonged holding of children takes a toll on your low back.  Hinge at your hips, bend your knees, and keep your back straight.  Also, when standing and holding your child for a length of time, avoid over-extending your low back in an attempt to better balance the load of the child, as this can compress and eventually irritate the joints of your back.  Combining “neutral” spine positioning with bracing (described below) will make you injury resistant.

 

Brace

 

Bracing is the act of maintaining a mild abdominal contraction in order to support your low back.  With your spine straight (i.e. neutral) contract your abdominal muscles slightly, making your stomach firm.  You should be able to breathe evenly while bracing so if you can’t talk or breathe you are doing it too intensely.  Performing a “brace” with a straight back while holding or prior to picking up your child will go a long way.

 

Don’t Combine Movements

 

Lifting and twisting at the same time is a common cause of low back injury.  Now picture yourself putting your child in a car seat.  Try to separate the lift and twist by stepping up into the vehicle….and don’t forget to brace!  Move your feet to turn your body instead of asking your back to rotate.

 

Take Breaks

 

While your child is napping or playing independently, make it a priority to do 5 to 10 minutes of stretching/exercises to offset some of the muscle tension that has set in.  Stretching your chest and neck, as well as strengthening your core muscles, can help you avoid aches and pains and give you an energy boost.

 

This article is for general information purposes only and is not to be taken as professional medical advice.  If you experience neck or back pain that lasts more than two to three days, contact a licensed health professional for an evaluation.  For more information visit www.nhwc.ca

 

Rehabilitation Of Ankle Sprains

By Dr. John A. Papa, DC, FCCPOR(C)
 

An ankle sprain is a very common injury that can happen to athletes, non-athletes, children and adults.  A sprain refers to a stretching or tearing of a ligament.  Ligaments are tough bands of fibrous tissue that connect one bone to another.  They help stabilize joints, preventing excessive movement.  One or more ligaments can be injured at the same time.  Sprained ankles often result from a fall, a sudden twist, or a blow that forces the ankle joint out of its normal position.  This may occur while participating in sports and recreational activities, wearing inappropriate shoes, or running, walking or stepping on uneven surfaces.

Inversion ankle sprains constitute 90% of all ankle sprains.  This type of injury occurs when the foot is forced inward (inversion) and produces most of the pain on the outer side of the ankle.  Eversion ankle sprains are less common and occur when the foot is forced outward (eversion), causing the most pain on the inner side of the ankle.  A high ankle sprain is a unique and separate injury in which the ligaments around and above the ankle joint are injured.  This is known as a syndesmotic sprain.

 

Pain and swelling are the most common symptoms of an ankle sprain.  There may be bruising over the area of injury which may spread down into the foot towards the toes several days following the injury.  Individuals may also experience difficulty walking or weight bearing on their injured ankle.  Most ankle sprains can be managed conservatively.  However, obvious evidence or suspicion of a broken bone, fracture or joint dislocation necessitates the need for emergency medical care.

 

Initial conservative management of ankle sprains should follow the P.R.I.C.E. principle (Protection, Rest, Ice, Compression, Elevation).  The P.R.I.C.E. principle helps decrease pain and swelling and can be used during the rehabilitative process as needed.  Additional treatment options include electrotherapy, ultrasound, taping, bracing, soft tissue techniques, and manual mobilization to assist in returning to full functioning.  Rehabilitative strategies should progress to include active range of motion, stretching and strengthening exercises for the ankle joint and lower extremity.  Proprioceptive/balance training is crucial in minimizing the risk of ankle instability and re-injury.

 

Assuming that proper rehabilitative strategies are employed, successful recovery from an ankle sprain injury will depend upon the severity of ligament damage.  Mild injuries usually heal completely without any residual consequence in 1 to 4 weeks.  Moderate injuries usually require 4 to 12 weeks to heal.  Severe injuries will take longer to heal.  In some circumstances, surgery may be required for severe ankle sprains.

 

An untreated ankle sprain may lead to chronic ankle instability.  This may also result in secondary foot, knee, hip, and back problems because of subtle changes in movement patterns.  If you are having difficulty with ankle pain, a qualified health professional can determine the cause of your pain and prescribe appropriate therapy and rehabilitation 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.