Tips To Take Care Of Your Posture When Travelling

With March Break upon us, many people are travelling.

While time with family and vacations are relaxing and a great way to regenerate energy and zest, the process of travelling itself can often take a toll on our bodies and musculoskeletal system.

Carrying luggage, and long flights or road trips can place stress on the lower back which may result in back pain or other musculoskeletal conditions.

The following tips may assist in keeping your back safe from injury while travelling:

Supporting the curve in your lower back is important. To avoid sitting for prolonged periods in an “unnatural” position, place a small rolled-up airline pillow, blanket or a towel or lumbar pillow to fit and support the curve of your lower back. You may consider sitting in a slightly reclined position to relieve the stress on your spine.

Sit Properly. While seated, your knees should be supported and bent at more or less a 90 degree angle. If your seat is too high, consider placing your feet on something that can act as a firm footrest to keep your knees at a right angle.

Move! Sitting in a static position for extended periods of time can stiffen the back muscles and cause creep in the spine. Movement is key to keeping the spine and musculoskeletal system healthy. Get up, stretch and move around every 20 to 30 minutes when possible.

Use proper lifting technique. Use the entire body to turn when lifting heavy luggage. Pivot with your feet, not your back, so that your whole body moves, rather than only twisting your spine.

Don’t make luggage or carry-ons too heavy. Manage what you pack to avoid being left with heavy luggage to carry and maneuver. Lifting excessive weight overhead, for example, can cause hyperextension injuries.

Making smart choices throughout your travels will help you to enjoy your vacation comfortably once you arrive.

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Lift Right

Bend your knees to lift with ease. From moving planters to picking up paint cans, lifting correctly is key to preventing injury.

Here are a few tried and true rules for lifting safely and preventing back injury:

1. Stand close to the load to be lifted.

2. Place your feet shoulder width apart.

3. Bend your knees and keep your back straight.

4. Squat down to the level of the object and test the weight of the load.

5. Ask for help if the load is too heavy or awkward!

6. Use the strength of your leg and arm muscles (not your back) to smoothly and slowly lift the load. Try not to jerk when lifting.

7. Keep the load close to your body.

8. Never twist your body while turning and carrying the load.

9. Pivot to turn in the direction you want to move toward.

10. Bend your knees and slowly lower the load to its new location.

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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 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 Ways To Avoid Backache While With Your Newborn

Ontario Chiropractic Association

You were up all night. The baby is crying. The telephone is ringing and the kettle is boiling. 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.

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Consider the fact that parents may be lifting a 7-10 pound baby 50 times a day. By 12 months, your baby weighs approximately 17 pounds, and at 2 years, that child has become a 25-30 pound toddler. The repetitive lifting of your child may put you at risk for back problems.

What’s a parent to do? Well, here are some simple tips that can help parents avoid some common aches and pains.

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Lifting

• Stand with your feet at least a shoulder width apart.
• Keep your back in neutral position and bend your knees.
• Bring your baby as close to your chest as possible, and then lift using both arms.

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Carrying

• When carrying your little one, pivot with your feet instead of twisting your back.
• This will ensure that you’re turning with your hips, which will reduce your risk of back pain.
• Lower your child into the crib or onto the floor by bending at the knees, with a neutral back.

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Holding

• Hold your child in an upright position, directly against your chest.
• Carrying a child on one hip creates postural imbalances that can lead to low back pain over time.

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Feeding

• Always sit in a chair with back support and avoid leaning forward to reach your newborn’s mouth.
• Instead, use pillows or blankets to support and position your baby closer to you.

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Exercise

• Exercise can help increase muscle support for your aching back.
• While your baby is enjoying tummy time, join them on the floor and do some exercises to help strengthen your core.

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There is no time for back pain in parenthood. Talk to your chiropractor about specific exercises to stretch and strengthen your muscles so that you can stay on your toes and a step ahead of your toddler.

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 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.

Your Whole World Is On Your Shoulders

Ontario Chiropractic Association

Now that your little one is born, you’re learning what putting baby first means to your body.

While that’s normal, taking care of your health is equally important.

 

Let’s face it – lifting an infant several times a day is hard work, and can create damage to your back if you’re not careful. With a baby in one arm and a diaper bag on the other, keeping the stress off your lower back is another balancing act to master. Luckily, a chiropractor can help you.

 

Did you know?

A study in the Journal of Orthopaedics reported that 50-90% of pregnant women will likely experience lower back pain. This pain may persist after giving birth if you don’t take action.

 

Keep your back healthy at home

Here are some ways to reduce the risk of back and neck pain:

• Lighten your load - Choose a diaper bag that distributes weight evenly across your body to limit the stress of isolated muscles.
• Stretch your body - While your baby is old enough for tummy time, join them on the floor and do some exercises to stretch your neck and back.
• Feed comfortably - When nursing, avoid hunching and keep your baby close to you. Also choose a comfortable, upright chair with a pillow.
• 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 so you can alleviate the strain on your back.
• Keep tub trouble at bay - Avoid reaching or twisting when bending over a tub. When kneeling, use a non-slip mat to protect your knees.
 

Exercises/stretches to help alleviate your back pain at home:

• Shoulder openerBreathing deeply and calmly, relax your stomach muscles
  Let your head hang loosely forward and gently roll from side to side
  Bring your hands up to your neck and gently massage the back of your head and neck
  Drop your arms to your sides, relax your shoulders & slowly roll them backward and forward for 15 seconds
• CrossoverStanding with feet shoulder width apart, raise your hands
  Bring your right elbow across your body while lifting your left knee
  Touch elbow to knee, remaining upright and repeat alternating sides for 15 seconds

Lift Right

Canadian Chiropractic Association

Bend your knees to lift with ease. From moving planters to picking up paint cans, lifting correctly is key to preventing injury. Here are a few tried and true rules for lifting safely and preventing back injury:

1. Stand close to the load to be lifted.
2. Place your feet shoulder width apart.
3. Bend your knees and keep your back straight.
4. Squat down to the level of the object and test the weight of the load.
5. Ask for help if the load is too heavy or awkward!
6. Use the strength of your leg and arm muscles (not your back) to smoothly and slowly lift the load. Try not to jerk when lifting.
7. Keep the load close to your body.
8. Never twist your body while turning and carrying the load.
9. Pivot to turn in the direction you want to move toward.
10. Bend your knees and slowly lower the load to its new location.

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