Happy Holidays!

Canadian Chiropractic Association

It’s the time of year for family and friends, food and good cheer. However, for a lot of people, the season can be hectic, stressful and exhausting. Your to-do list may be long, and you may feel anxious about completing it in time. But, are you taking care of yourself while you hurtle around preparing for the Season? Canada’s chiropractors want you to have a joyful holiday, so we’ve put together a few tips that we hope will help keep you healthy and happy throughout this busy season.

 

Lift Right

The holidays usually involve lifting and lugging scads of groceries and parcels. If possible, ask a friend or family member to help you carry on your merry cheer! If no one is available, consider making several trips and carrying smaller loads to prevent the risk of injury. Also, visit our Lift Right page for tips on how to prevent injury while lifting.

 

Take a Break

Do you enjoy entertaining during the holidays? Carolers at the door, a house full of people, children running around? That can involve a lot of cooking and cleaning, decorating and preparations. Make sure to take frequent breaks and keep hydrated. Set a timer every hour or so, have a glass of water and sit for a few minutes. For tips on getting a good night’s sleep, browse through our Good Night’s Sleep page.

 

Ask for Help

Being present and enjoying the company of your friends and family is what is of utmost importance. Even during the holidays, no one expects you to be a super-human. Excessive expectations and stress can heighten your risk for injury and illness. Instead, ask your friends and family for help and everyone will be merrier for it! You can also read about some useful Energy Boosters here.

 

Stay Active

The holidays are a time when we are surrounded by temptations. One key strategy to manage and cope is to keep moving and stay active! Winter offers a multitude of fun family activities including skating in the park or a brisk trek around the block. Activity will keep you energized during the day and help you sleep at night. Before you hit the ice or go tobogganing, make sure you warm up first! Here are some great stretches for hockey and running.

 

Drink Responsibly

Trips, slips and falls account for many injuries in the winter months. However, drinking can also add to the risk of falls. Moderation is the key! Here are some good strategies from the Canadian Centre for Substance Abuse.

• Set limits for yourself and stick to them.
• Drink slowly.
• Have no more than 2 drinks in any 3 hours.
• For every drink of alcohol, have one non-alcoholic drink.
• Eat before and while you are drinking.
• Always consider your age, body weight and health problems that might suggest lower limits.

 

 

Here’s to safe, healthy and happy holidays for all Canadians!

 

 

Mid-Day Breaks: Refuel & Re-Energize

Ontario Chiropractic Association

Daily routine can often get the best of us. Between getting ready for the full day ahead, carpooling the children’s school drop off, and getting to work on time, it often feels like you’ve already completed a day’s worth of activities all before your morning coffee.

 

Even though the day can get ahead of us, it’s important to remember to take proper breaks throughout to maintain productivity and decrease stress levels. Taking a mid-day break helps to refuel and reenergize, giving you that extra oomph needed to get through the rest of the work day. Here are some simple things you can do throughout your day to help renew your energy.

 

Lunchtime strolls

Shake it up and go for a walk during your lunch. A simple dose of fresh air can help boost your energy, clear your mind, and help you refocus. After all, studies show that lunchtime walks can “perceptibly — and immediately — buoy people’s moods and ability to handle stress at work.”

 

Exercise

Whether it be for 3 minutes or a half hour, exercising in the middle of your day will not only get rid of those midday blues but can help keep you active, along with all the other added health benefits working out gives us.

 

Eat

Putting the right nutrients into your body pays off for your mind as well! Eating a balanced meal gives your body the fuel it needs to keep your energy up and decreases fatigue.

 

By implementing any of these simple tips throughout your day, you will have the energy to tackle your daily tasks.

Five Back Saving Tips for Drivers

Canadian Chiropractic Association

Musculoskeletal (MSK) conditions are prevalent among habitual drivers. Whether you work in your vehicle or commute to work through rush-hour traffic, you may have experienced some level of back or neck pain. In fact, studies have shown a high incidence of work-related musculoskeletal injuries among people who drive for a living, and, according to the USDA, your chances of developing an MSK condition increase if you spend more than 20 hours per week behind the wheel.

 

Information about the health hazards of sedentary work continues to emerge, and spending long periods seated in the same position while driving can be as detrimental as sitting in front of a computer. In addition to the prolonged sitting, driving can add extra hazards like the swaying motion from turning corners, the vibrations of the car and rolling over speed bumps. It shouldn’t be surprising to hear that driving can be a risk to your musculoskeletal health.

 

However, taking every opportunity to choose alternate ways of transportation, such as cycling, walking or even jogging, could help enhance your MSK health. However, if you must drive for prolonged periods, here are some tips to help safeguard your MSK health:

 

1. Head position

Aside from the importance of keeping your eyes on the road, the position of your head and eyes is also important. Try to maintain a neutral spine, shoulders relaxed and chin tucked in slightly. Your attention should be on the task at hand, avoiding excessive twisting and bending. Interestingly, heavy coats with hoods, for example, can add pressure on the back of the head and shift the position of the head slightly forward exerting additional strain on the neck.

 

2. Take breaks

Long trips can be daunting. Your instinct might be to push through to get to your destination faster. But, you may be putting yourself in danger due to fatigue. Your body will welcome occasional breaks. Go for a short walk, play Frisbee with your kids or do a few of the gentle stretches included in our free app, Straighten Up Canada. It’s free and you can take your stretch routine wherever you go!

 

3. Lumbar support

Many vehicles are equipped with adjustable lumbar support. This can help to provide additional support to the natural curvature of your lumbar spine. If your vehicle does not have adequate lumbar support, consider using a small pillow or rolled-up towel.

 

4. Don’t sit on your wallet

Do you keep your wallet in your back pocket? Change in your hip pocket? This can throw off your alignment, shift weight and cause a tilt in your pelvis. If you sit this way long enough, it can result in pain and discomfort. Empty your pockets before getting into the car. Your spine will thank you.

 

5. Avoid the twist

Make sure the things you might need while in transit, such as sunglasses or tissues, are placed within arm’s reach. Twisting and bending to reach for things in the passenger seat or even the back seat can be dangerous for your health. Not only are you distracted, but twisting and over-reaching can create some pressure on your spine and strain back muscles.

 

Remember, if you are uncomfortable at the beginning of your trip, it is likely to get worse. Take the time to make the appropriate adjustments. Your chiropractor is also a great resource for back-saving tips.

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

 

Fall Gardening

Get Set to Garden

Ontario Chiropractic Association

Now that fall is here, many of us are preparing our gardens for the winter, which can be just as strenuous as setting them up in spring! Here are some tips to avoid back pain while gardening.

Plant and Rake Without the Ache

Gardening is a great way to stay active and have fun in the sun. But many Canadians sustain injuries that can be easily prevented with a little know-how.

 

The right moves

Use the right moves to lighten the load on your back. Kneel, don’t bend, to plant. Change your body position often. Take frequent breaks. Alternate between light and heavy chores. Drink lots of water. And most importantly, loosen-up before you start out.

 

Warm up

Before you begin any physical activity, warming up is a key factor in preventing injury. Take a walk, even on the spot. Ten to 15 minutes should do it. Don’t forget to lift your knees and gently swing your arms.

 

Stretch before you start

To plant and rake without the ache, do each of these stretches five times. Don’t bounce, jerk or strain. Stretches should be gentle and should not cause pain.

 

Upper Body

Your sides

1. Extend your right arm over your head.
2. Bend to the left from the waist.
3. Hold for 15 seconds and repeat on the other side.

Your arms and shoulders

1. Hug yourself snugly.
2. Slowly rotate at the waist as far as is comfortable to the left, then to the right.

Your back

1. In a seated position, bend forward from the hips, keeping your head down.
2. Reach for the ground.

Lower Body

Your thighs

1. Face a wall or tree and support yourself against it with one arm.
2. Bend your right knee and grasp your ankle or pant leg with your left hand.
3. Hold for 15 seconds and repeat on the other side.

Your hamstrings

1. Stand.
2. Reach your hands to the sky.
3. Then bend at the waist and reach toward your toes.
4. Hold for 15 seconds.