Common Back Pain Myths

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

80% of all Canadians will suffer from at least one significant episode of back pain in their lives.  Below are some of the common myths surrounding back pain and what modern science has to say about them.

Myth 1:  If you’ve injured a disc (i.e., herniation, rupture), you must have surgery.

Truth:  Surgery to relieve back pain should only be used as a last resort.  Even if specific testing reveals a damaged disc, recovery often results without surgery.  An injured disc in the back may become inflamed and put pressure on nerves and surrounding pain sensitive structures.  Non-surgical treatment aims at minimizing pain and discomfort from joint irritation and muscle spasm, and prescribing specific exercises to help with recovery.

Myth 2:  Most back pain is caused by injuries or heavy lifting.

Truth:  Injuries caused by heavy lifting do not account for all back pain.  In up to 85% of cases,
individuals can’t recall a specific incident that brought on their back pain.  Back pain can result from a single exposure to a bending or twisting incident, or it can be caused by small cumulative loads placed on the spine over time.  Scientific research also links the following risk factors to back pain: smoking, being overweight, poor posture, poor physical fitness, and stressful life events.

Myth 3:  X-ray images, CT and MRI scans can always identify the cause of pain.

Truth:  Even the best imaging tests cannot identify a muscle spasm or ligament sprain that may be the cause of pain.  Imaging is usually reserved for special cases such as those suffering trauma in a fall or accident, surgical candidates, unresolved cases of severe chronic back pain, and suspicion of underlying tumor, infection or other serious disease.

 

Myth 4:  If your back hurts, you should take it easy until the pain goes away.  Bed rest is the mainstay of therapy.

Truth:  Clinical data indicates that individuals who remain active do better than those who try bed rest.  Remaining active means continuing with daily activities as tolerated and easing back into a regular routine.  Activities may have to be modified while recovery occurs, but movement is important for recovery provided it does not put the individual at risk for further injury.

Myth 5:  Diagnosing back pain is simple and straightforward.

Truth:  The causes of back pain can be complex and difficult to diagnose.  There are many biological tissues that can generate pain in the back.  These may include muscles, ligaments, bones, nerves, and joints.  Quite often it is a combination of several or all of these structures that can manifest into back pain, and potentially radiating pain into the buttock or leg regions.  Sometimes stress and depression can also contribute to back pain.  A licensed health practitioner who deals with back pain is best trained to diagnose the source(s) of your problem and prescribe appropriate therapy when required.  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.

5 Tips To Improve The Quality Of Your Child’s Sleep 😴

As adults, we easily recognize the benefits of a good night’s sleep for ourselves, and certainly we want the same for our children.

Sleep has an important restorative role to play and it is critical for healthy growth and development. Proper sleep can also help prevent health problems now and in the future. 👶

It is important to understand your child’s sleep needs and identify potential sleep problems early. Children need an ample amount of sleep to ensure that they are energized and have the ability to excel at the activities they enjoy. 😊

As a family, there are ways to build in good habits into your nightly routine to help your children get better sleep. 👨‍👩‍👧‍👦

Tip 1 - A child’s bedroom should be a safe, secure, and quiet sleeping environment:

💻 Consider distancing electronics and devices away from the bed or keeping them out of the bedroom entirely.

Tip 2 - Establish a bedtime routine:

⏰ It is important to provide a short and consistent routine for children before bed.

⏰ A good routine will relax the child and encourage sleep.

⏰ The routine should be carried out in the child’s bedroom and should take place 15 to 30 minutes before bedtime.

⏰ It is recommended that the routine is predictable and consistent.

⏰ Be sure that there is a set bedtime.

Tip 3 - Keep a regular schedule:

📅 The bedtime routine and schedule should be followed every day, with the routine continued on weekends.

Tip 4 - Teaching a child to fall asleep alone:

🧒 When a child is older (over six months) the parent can slowly remove themselves from their bedside, allowing the child to grow accustomed to sleeping on their own.

Tip 5 - Encouraging daytime activities that help a child sleep at night:

🏃‍♂️ Exercise can help or hinder sleep depending on the time of the day that activity took place.

🤾‍♀️Exercise during the day will help the child fall asleep at night, whereas exercise close to bedtime may cause sleep onset insomnia. Ideally, exercise should stop two to three hours before bedtime.

Getting a good night’s sleep is important for everyone. But, like many good habits, it’s important to start at an early age. Creating a routine now is one of the easiest ways to make good sleep hygiene a long-lasting practice for your children. ✅

For more tips on maintaining sleep hygiene, visit your chiropractor.

#sleep #children #bedtime #healthyhabits #newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgwellness #chiropractic #massage #physiotherapy #rehabilitativeexercise #wecanhelp #recordreaderaward2020 #newpatientswelcome #newhamburg #wilmot

A Good Night's Sleep

Everyone knows there’s nothing like a good night’s sleep for feeling refreshed and alert in the morning. On the other hand, not getting the seven or eight hours of sleep that you need may leave you feeling grumpy and tired all day.

But here’s something you may not know: you have far more control over the quality of your sleep than you think.

CHOOSE A GOOD MATTRESS

Your mattress should be flexible enough to adapt to your body’s shape, but firm enough to support your spine.

If you share your bed, look for one that provides independent support for each sleeper.

TEST YOUR PILLOW

Your pillow should help keep your head and neck in line with your spine.

Try out a variety of pillows in the store to find the one that feels comfortable and works best for you.

Different types include memory foam, fibre, feather and buckwheat.

DON'T SLEEP ON YOUR STOMACH

Canada’s chiropractors recommend sleeping on your back or side.

These positions allow your head, neck and spine to relax into their natural alignment.

This reduces stress and strain on your muscles and joints that can disrupt your sleep and lead to aches in the morning.

LOW BACK PAIN?

If you have low back pain and sleep on your back, put a pillow under your knees to take some of the pressure off your back.

Side-sleepers should put a pillow between their knees for support.

GET TO BED ON TIME

Try to go to bed at the same time every night – even on weekends – to keep your sleep cycle in a regular rhythm.

Avoid naps, but if you must, limit naps to less than 30 minutes, and be sure to have your siesta before 3 p.m.

HELP YOUR BODY WIND DOWN

Avoid caffeinated beverages, heavy meals, alcohol and vigourous exercise within two hours of bedtime – they can all disrupt sleep.

BEDTIME RITUALS ACT AS RELAXATION CUES

Some people like a hot shower before bed while others like to listen to relaxing music, watch TV or read.

These cues let your body know it’s time to prepare for sleep.

LIGHT UP YOUR LIFE!

In the morning, open the curtains or blinds soon after you wake up.

Bright light helps to regulate your natural biological clock.

STILL HAVING A SLEEPLESS NIGHT?

If you can’t fall asleep after 30 minutes of tossing and turning, get up and do something boring in dim light until you feel sleepy.

Try not to look at the clock – it may only make you feel anxious.

Sleep is an important aspect of your overall health – both your body and mind rest and refresh while sleeping. If you have continued difficulty getting a good night’s rest, consult a health professional, such as a chiropractor, who can help identify the problem and find solutions.

#sleep #mattress #pillow #bedtime #newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgwellness #chiropractic #massage #physiotherapy #rehabilitativeexercise #wecanhelp #recordreaderaward2020 #newpatientswelcome #newhamburg #wilmot

Movement IS Medicine. Reasons to Keep Active.

There is no doubt that the COVID-19 pandemic has disrupted our regular routines. For many of us, it’s changed how we spend our free time, where we work, and for some, it put exercise and movement in general at the bottom of our list of priorities. We understand your struggles and how important it is to stay active during these uncertain times, especially now that wintertime is upon us!

Did you know that regular physical activity is vital for staying healthy and optimistic? It represents a cornerstone in the primary prevention of at least 35 chronic conditions.

Compared to sitting around most of the time, moderate-intensity movement is associated with better immune function.

Regular exercise can also help reduce stress and anxiety (which many of us have been experiencing during this pandemic).

So, don’t sit all day!

Whether you’re sitting at work or working from home, there are easy ways to sneak activity into your daily routine.

For example: if working from home, get up and stretch every 20-30 minutes and consider taking a lap around your neighbourhood during lunchtime.

If watching TV, get up during every commercial (or periodically) and do an active chore like taking out the garbage. You will feel much more productive after just one show!

Simply put, movement is essential to your health and wellbeing!

Below are a few more important reasons for you to keep moving.

1) Low Back Pain Relief

Low back pain is one of the most common musculoskeletal complaints affecting 60–80% of all adults at least once during their lifetime.

Exercise, especially core strengthening, is very useful in improving the function of your back.

2) Bone Health Improvement

Studies have shown that aerobic and resistance exercise consistently improves the daily functional ability of patients with rheumatoid arthritis and osteoarthritis.

Current evidence indicates that exercise can increase bone density and decrease falls and associated fractures in the elderly.

3) Mental Health Improvement

Feeling anxious, stressed or moody because of social isolation? Physical exercise positively affects the long-term management of psychological symptoms, including depression, anxiety, and chronic stress!

4) Diabetes (type 1 and 2) Management

Researchers worldwide have found that regular exercise, along with dietary changes, can help manage diabetes types 1 and 2.

5) Cardiovascular Disease Prevention

Studies have shown that exercise lessens your risk of developing heart disease because it helps reduce the amount of fat and cholesterol in the body (both play a role in damaging your arteries).

There is evidence that aerobic exercise in patients with stroke positively affects walking speed and function.

6) Obesity Prevention

Physical training reduces fat mass and counteracts muscle mass loss during dieting.

Did you know that muscle tissue burns calories even when you’re at rest?

Strong evidence exists that physical activity is essential for maintaining body weight after weight loss.

Don’t let this pandemic slow you down. Make movement a part of your daily routine!

Chiropractors work with patients to provide the right type of exercises to prevent and treat musculoskeletal conditions.

Need some inspiration on easy exercises you can do at home? Contact us to schedule an appointment with one of our chiropractors set up an exercise plan.

#newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgwellness #chiropractic #massage #physiotherapy #rehabilitativeexercise #movement #exercise #activeliving #physicalactivity #wecanhelp #recordreaderaward2020 #newpatientswelcome #newhamburg #wilmot

Valentine's Day Massage Gift Certificates Available

Treat yourself and your loved one to a Valentine’s Day gift of love, health, and self-care: A Massage!

 Our New Hamburg Massage Therapy services can be therapeutically beneficial for people of all ages. It is widely used for the treatment of many acute and chronic conditions.

 

Massage therapy can be an important part of your health maintenance plan by:

❤ Reducing or eliminating pain

❤ Improving joint mobility

❤ Improving lymphatic drainage

❤ Reducing muscular tension

Call or email to pick up a gift certificate for your loved ones! Our gift certificates are available in any monetary denomination.  They can be used towards any service at our centre with any of our practitioners.

(519) 662-4441

info.nhwc@bellnet.ca

#massage #valentinesday #giftcertificate #massagetherapy #valentinesgift #wellness #newhamburgmassage #newhamburgwellness #newpatientswelcome #newhamburg #wilmot

 

7 Tips To Stay Active During The Winter Months

It can be difficult to stay active when it gets cold outside.

It’s helpful to plan ahead and set some time aside in your schedule a few days a week to make sure you’re getting the activity you need.

 

To have health benefits from exercise, adults need a total of 2.5 hours of activity spread across the week, in bouts of ten minutes or more.

 

These activities need to be moderate-to-vigorous intensity aerobic activities.

Here are a few tips to help keep you motivated to stay active during the winter months:

 

1. Plan activities ahead.

When activities are in your calendar, you’re less likely to forget them.

Preparedness also helps set good habits.

 

2. Find a fun local activity

Some examples are snow shoeing, skiing, skating, or cross-country skiing.

 

3. Dress in layers. 

Insulate your body. When you can keep your body warm, it’s easier to continue being active outside.

 

4. Use your daylight hours. 

It’s easier to stay outside while it’s still light out.

It’s easy to miss out on activities when you start them too late in the day.

 

5. Find virtual indoor activities in your local community.

This could be aerobics, dance or yoga classes.

 

6. Climb stairs. 

Deliberately add more steps to your day over the course of your regular daily activities.

As little as 5 minutes can make a huge difference for your health.

 

7. Find an activity buddy in your social circle. 

Find someone willing to commit to being active as often as you are, and set a plan.

Having a work out buddy keeps you accountable.

 

For help on setting activity goals based on your specific musculoskeletal needs, you can always ask your chiropractor about what activities are right for you.

 

Whatever your activity level is, remember to stay hydrated.

It is easy to forget to drink water when it’s cold out, but your body needs just as much hydration in a snowstorm as it does in a heatwave.

Most importantly, stay motivated. Revisit your goals (or look for tips to set new ones) to make sure you’re still on track. Plan ahead and make sure you can envision your goal as you look ahead towards the finish line.

 

Here’s to staying active in the new year!

 

#winter #stayingactive #exercise #newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgorthotics #newhamburgwellness #chiropractic #massage #physiotherapy #rehabilitativeexercise #wecanhelp #recordreaderaward2020 #newpatientswelcome #newhamburg #wilmot

Importance of Sleep

 Author: CCA Staff Team

We know that physical activity and a good diet go hand in hand when it comes to our health. We also understand the importance of personal hygiene practices, like brushing our teeth and bathing. But do we place a similar emphasis on our sleeping patterns?

Sleep plays an important role in maintaining a person’s health and well-being over the course of their life. During sleep, your body is working to restore itself and support healthy brain function and physical health for the next day. Therefore, getting good quality sleep can help protect and improve your mental health, physical health, and overall quality of life.

According to the National Institute of Health, 50–70 million adults in the United States suffer from a sleep disorder or report having insufficient sleep. Studies have shown that not getting enough sleep can lead to cognitive impairments such as difficulty making decisions, solving problems, learning and retaining information, controlling emotions and behaviour, or coping with change. Ongoing sleep deficiency is also linked to an increased risk of health problems including obesity, diabetes, cardiovascular disease, and even early mortality.

Exercise plays a role in how well your body is able to rest-up: research has shown that increased sedentary time is associated with poorer sleep quality than those who reported exercising. Those who exercised more regularly were less likely to report sleep disturbances and daytime tiredness.

The National Sleep Foundation issued recommendations for appropriate sleep durations. The recommended sleep guidelines show that at different stages of our lives we require different amounts of sleep. Typically, infants and newborns need nearly twice as much sleep as a fully-grown adult, and that duration reduces in slight increments as children grow into adults:

 

• Newborns (0–3 months): 14–17 hours each day
  
• Infants (4–11 months): 12–15 hours
  
• Toddlers (1–2 years): 11–14 hours
  
• Preschoolers (3–5 years): 10–13 hours
  
• School-age children (6–13 years): 9–11 hours
  
• Teenagers (14–17 years): 8–10 hours
  
• Younger adults (18–25 years): 7–9 hours
  
• Adults (26–64 years): 7–9 hours
  
• Older adults (65+ years): 7–8 hours
  

It’s never too late to develop good sleep habits. Here are a few things you can do to boost your sleep quality and get you into a routine for a good night’s sleep:
 

1. Stick to a regular sleep–wake schedule, even on weekends
   
2. Avoid screen time (TV, phone, tablet, computer) within two hours of bedtime
   
3. Make sure your bedroom is dark and quiet
   
4. Limit daytime naps
   
5. Include physical activity in your daily routine
   

These are just a few of the steps you can take to ensure your body and your environment is primed for sleep. For more tips on how to improve your sleep quality and habits, ask your chiropractor.

 
#newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgwellness #chiropractic #massage #physiotherapy #wecanhelp #recordreaderaward2020
#backcaretips #sleep

 

 

WE ARE OPEN!

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Welcome 2021! 

What are your health and wellness goals this year? 

WE CAN HELP !

ü Low Back Pain, Mid Back Pain, and Neck Pain

ü Migraine and Tension Headaches

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Our team of Chiropractors, Massage Therapists and Physiotherapist work together to create a custom treatment plan for YOU!

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New patients always welcome.

 

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