Ah, The Great Outdoors

Did you ever notice that canoes don’t come with backrests?  Or ergonomically designed seats?  What about sleeping bags – where’s that lumbar support?  Well, it may not be the most comfortable way to travel, but for many people, camping and canoeing are what summer is all about.  For those of you who love the great outdoors, follow these tips to help prevent back pain and injury:

• Check out an outdoor supply store for equipment that can make the trip easier on your back.  Ask about fold-up chairs with back supports, pads to cushion your sleeping bag, and backpacks that provide good support.

• Once a pack is full, it’s quite a load on your back and shoulders.  Make sure the weight of your backpack is evenly distributed. Pack any hard, bumpy or odd-shaped items on the outside, so they don’t dig into your back.  Use a pack with wide, padded straps, and adjust them so the pack sits tight against your back.  This will reduce strain on your back, shoulders, and neck.

• Always bend your knees to lift packs and other equipment.  When taking a canoe off the car, bend your knees as you lower it to the ground.  When lifting the canoe, make sure your feet are firmly planted, bend your knees, and try to keep your spine from twisting as you raise it over your head and slide it onto the roof.

• When you’re hiking or canoeing, stop and stretch at least every hour to prevent stiff, sore muscles and joints the next day.

10 TIPS FOR KEEPING YOUR BACK HEALTHY

1.  Exercise regularly

2.  Follow a healthy diet

3.  Maintain good posture

4.  Stretch your spine before and after sports

5.  Don't overload your backpack or shoulder bag

6.  Stretch your legs and back after each hour of sitting

7.  Never cradle the phone between your neck and shoulder

8.  Sleep on your back or side, not on your stomach

9.  Invest in a good chair, pillow and mattress - it's worth it!

10.  Have regular spinal check-ups

Have fun, but watch your back!

                                                                                                         

Activities that jolt your spine can cause pain and injury to your back.

These include waterskiing, jet skiing, cross-country biking, dirt biking, and horseback riding.

Enjoy yourself, but take it easy.

Always wear the right protective equipment.

And check with your chiropractor to see if these activities are right for you.

http://www.chiropractic.on.ca/

A Summary of What Naturopathic Doctors Believe:

1.  Support the healing power of nature -- that the body's innate ability to heal is strong and that we can also capitalize on the healing energy of foods, plants, light, and other natural substances.

2.  Identify and treat the root cause of illness whenever possible.

3.  Aim, like all physicians, to uphold the classic tenet: First, do no harm. We lo...ok for low risk methods that have few to no side effects.

4.  Better educate patients. Knowledge is power, so we work to educate patients about healthy eating habits and other healthy lifestyle changes, as well as on how to decrease and manage stress. We give good explanations as to why and how things work both with the body and with our approaches. We welcome questions from our patients. During this information age, we are often partners with patients who may come in quite well-informed.

5.  Use preventive measures whenever possible. We strongly believe in the axiom, "An ounce of prevention is worth a pound of cure."

6.  We believe that our health is determined by physical, mental, emotional, genetic, environmental, social and spiritual factors, so we strive to treat the whole person.

7.  Embrace advances in medicine, both diagnostic and treatment, and commit to staying informed so we can make the best possible referrals for our patients as needs arise.

8.  Work with patients to create specific healthy lifestyle and natural medicine plans that take into account personal risk factors, heredity and particular vulnerabilities to future illness.

60 Minutes Reports About the Dangers of Excessive Sugar

In a ground-breaking news story, 60 Minutes reports that new research coming out of some of America's most respected institutions is finding that sugar is a toxin that can lead to major chronic diseases such as obesity, heart disease, and cancer.

View the Video in the link below:

60 Minutes Reports About the Dangers of Excessive Sugar

Fitness Tips For Recreational Athletes

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

Physical activity is an important part of a healthy lifestyle.  Being active can help you maintain a healthy weight, reduce blood pressure, build strong bones, relieve stress, and maintain flexibility and good posture.  Included below are some tips to help you avoid injury and get the most from your favourite activity.

1.     Warm-up and cool-down both before and after your game.  Include gentle stretching and range of motion exercises, as well as a brisk walk or gentle jog to loosen the muscles and joints.

2.     Improve your performance by including flexibility and strengthening exercises as part of your training and practice routine.  Muscles act as important shock absorbers and help prevent strains and sprains of vulnerable regions such as the back and neck, along with the shoulder, elbow, wrist, hip, knee, and ankle joints.

3.     Nourish your body by staying hydrated.  Drink plenty of fluids before, during and after physical activity - even in colder weather.  Remember that once you are thirsty, you are already starting to dehydrate.  Dehydration affects your energy level and your physical functioning.

4.     Prepare for the elements.  Avoid sunburn which is a result of overexposure to the sun’s UV radiation and can contribute to certain skin cancers, and a premature aging and wrinkling of the skin.  To protect from sun exposure, apply sunscreen and wear a wide-brim hat and light-colored clothing that covers your exposed skin.  Your eyes should also be protected with UV blocking sunglasses.  Outdoor activities and sports should be limited to the early morning or late afternoon when UV rays are not as strong.  Be cautious on cloudy days, as your skin is still susceptible to burn under these conditions.

5.     Learn the proper technique.  Learn the right technique for your sport from the beginning.  Using the wrong sport-specific technique can create incorrect muscle memory and can make it difficult to break bad habits.  Poor technique can also cause injury to your joints and muscles.

6.     Use the right equipment.  Make sure your equipment is the right fit, height and capacity for you to avoid a sport-related injury.  Recreational athletes should have their equipment professionally fitted and checked before starting out.

7.     Avoid over-training.  Too much.  Too fast.  Too soon.  Over-training is one of the most common causes of recreational athletic injuries.  Take your time and work up to it slowly before pushing yourself too hard.  Remember – rest is as important as training.  Take a training break and give your body a chance to recover.

In the event that you suffer a muscle or joint injury that does not subside, you should contact a licensed health professional.  For more information, visit www.nhwc.ca.  The author credits the Canadian Chiropractic Association (CCA) in the preparation of this educational information for use by its members and the public.

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.

Chiropractors and Exercise Are Better Than Drugs Says New Study

By Dr. Mercola

Chronic pain is an exceedingly common condition impacting an estimated 76.5 million Americans, one-third of whom describe their pain as severe and "disabling".ⁱ

Among them, many suffer from neck pain, which is the third most common type of pain according to the American Pain Foundation.

ⁱⁱIt is estimated that 70 percent of people will experience neck pain at some point in their lives but research into effective treatments is surprisingly limited.

If you visit a conventional physician for pain, there's a very good chance you'll leave with a prescription for a medication,as nonsteroidal anti-inflammatory drugs (NSAIDs), acetaminophen (Tylenol) and even opioids (OxyContin, Vicodin, etc.) are the go-to treatment for pain in the modern medical world.

However, there are better options than drugs for neck pain, not only in terms of pain relief, but also in helping to treat the underlying cause of the pain so that healing can truly occur.

New Study Shows Exercises and Chiropractic Care Beat Drugs for Neck Pain

According to a new study published in the Annals of Internal Medicine and funded by the National Institutes of Health, medication is not the best option for treating neck pain.

After following 272 neck-pain patients for 12 weeks, those who used a chiropractor or exercise were more than twice as likely to be pain free compared to those who took medication.

Specifically:

• 32 percent who received chiropractic care became pain free
• 30 percent of those who exercised became pain free
• 13 percent of those treated with medication became pain free

Researchers concluded:

"For participants with acute and subacute neck pain, SMT [spinal manipulation therapy] was more effective than medication in both the short and long term. However, a few instructionl sessions of HEA [home exercise with advice] resulted in similar outcomes at most time points."

Why Exercise is Essential if You Have Neck Pain

Because exercise often leads to improved posture, range of motion and functionality of your body, it can help treat the underlying source of your pain as well as help prevent chronic neck pain from developing in the first place. Exercise helps prevent and relieve pain through a number of mechanisms including strengthening key supportive muscles and restoring flexibility. 

Not surprisingly, repetitive strain injuries have become increasingly common as so many people spend most of their work days sitting in front of computers. Computer work is associated with neck pain specifically originating from the trapezius muscle, also referred to as trapezius myalgia, and many types of neck pain can be traced back to poor posture at work or during your commute.

It's a vicious cycle as poor sitting posture leads to neck pain and once neck pain develops, it can make your posture even worse. For instance, one study showed people with chronic neck pain demonstrate a reduced ability to maintain an upright posture when distracted.ⁱⁱⁱ

The same study further revealed, however, that after following a specific exercise program, people with neck pain had an improved ability to maintain a neutral cervical posture during prolonged sitting, which suggests it may help break the poor posture/neck pain cycle. Other research has similarly shown that exercise is incredibly beneficial for treating neck pain including:

• Research in the Journal of Applied Physiology found that repetitive strain injury caused by office work can be reduced using certain strength training exercises.^iv
• A study published in the journal Arthritis & Rheumatism showed that strength training targeting the neck and shoulder muscles is the most beneficial treatment for women with chronic neck muscle pain as opposed to a general fitness routine.^v

Five Specific Exercises to Target Chronic Neck Pain

Five specific strength exercises target the neck and shoulder muscles involved in causing chronic neck pain. Both studies mentioned above involved the same five exercises using hand weights, and detailed explanations of how to perform each exercise are provided by the National Research Centre for the Working Environment:^vi

1. Dumbbell shrug
   Stand upright with the hand weights at the side of your body. In one even motion, lift your shoulders up towards your ears and lower them again slowly. At the same time, try to relax your jaw and neck.
2. One-arm row
   Stand with one knee on the bench and lean on the same-side hand on the front of the bench. With the free arm you pull the weight up towards your lower chest. When the weight touches your chest, lower it in a controlled motion.
3. Upright row
   Stand upright with your arms stretched and the hand weights in front of your body. Lift the weights in a straight line as close to your body as possible, until they reach the middle of your chest and your elbows point up and out. During the whole exercise, the hand weights should be placed lower than the elbows.
4. Reverse fly
   Lie down on a bench in a 45° forward bent angle with the hand weights hanging towards the floor. Lift the weights outward and upward until they are horizontal, and then lower the weights in one controlled motion. During the exercise, the elbows should be slightly bent.
5. Lateral raise / shoulder abduction
   Stand upright with the hand weights at the side of your body. Lift the weights outward and upward until they are horizontal, and then lower the weights in one controlled motion. During the exercise, the elbows should be slightly bent.

The researchers recommended performing the exercises three times per week (Mondays, Wednesdays, and Fridays) and alternating between exercises 1, 2, and 5 on one day, and exercises 1, 3, and 4 the next. When starting out, perform 2 sets of each exercise with 8-12 repetitions for each set. Increase at your own pace to 3 sets for each. Depending on the exercise and your current muscle strength, the recommended beginner's weight is between 6-12 lbs.

As a general rule of thumb, increase the weight as soon as you can comfortably execute all three sets. As a guideline, the participants in the study roughly doubled the weight used in 10 weeks. After approximately four weeks, you can reduce the number of repetitions of the last sets in order to increase the weight.

The Benefits of Chiropractic Care and Other Alternative Treatments for Neck Pain

Seeing a qualified chiropractor is another wise option if you suffer from chronic pain. I am an avid believer in the chiropractic philosophy, which places a strong emphasis on your body's innate healing wisdom and far less reliance on Band-Aids like drugs and surgery. Chiropractic, osteopathic, and naturopathic physicians receive extensive training in the management of musculoskeletal disorders during their course of graduate healthcare training, which typically lasts from 4-6 years.

Due to their comprehensive training in musculoskeletal management, numerous sources of evidence have shown that chiropractic management is much safer and often more effective than allopathic medical treatments, particularly for back and neck pain. In addition, researchers have also found that chiropractic adjustments affect our bodies on a deep cellular level.

What that means is that chiropractic care may affect the basic physiological processes that influence oxidative stress and DNA repair, so in addition to addressing any immediate spinal misalignment that might cause pain, it can also address deeper dysfunction in your body.

As many of you know I am an osteopathic physician. DOs, like chiropractors, also receive extensive additional training in spinal adjustments and may also be a good option for you. However, in my experience, only a small percentage of DOs are skilled in this area as they have chosen a more conventional allopathic model. So if you see a DO for this make sure they provide this service.

Overall, the important point to remember is that there are many other options for treating chronic pain than drugs. For instance, therapeutic massage has been found to offer clinically significant improvement in function and symptoms for those with neck pain,^vii while a variety of complementary and alternative medicine (CAM) treatments (including acupuncture, massage, spinal manipulation, and mobilization) were deemed to be significantly more efficacious than no treatment, placebo, physical therapy, or usual care in reducing pain immediately or at short-term after treatment for those with neck or low-back pain.^viii

References:

---

• ⁱ American Pain Foundation, Pain Facts & Stats (PDF)
• ⁱⁱ Annals of Internal Medicine January 3, 2012 vol. 156 no. 1 Part 1 1-10
• ⁱⁱⁱ Physical Therapy April 2007 vol. 87 no. 4 408-417
• ^iv J Appl Physiol. 2009 Nov;107(5):1413-9.
• ^v Arthritis & Rheumatism Vol. 59, No. 1, January 15, 2008, pp 84–91
• ^vi National Research Centre for the Working Environment, Rehabilitation of Neck/Shoulder Muscle Pain
• ^vii Clinical Journal of Pain. 2009;25(3):233–238.
• ^viii Evid Based Complement Alternat Med. 2012;2012:953139.

5 Back Saving Gardening Tips

The Ontario Chiropractic Association

TORONTO STAR

Now that summer is weighing down on us, our gardens are in need of special attention.  Whether your are an avid or reluctant gardener over doing it can be a pain in the back. Positioning your body correctly reduces the strain on muscles and joints.  The Ontario Chiropractic Association offers these tips to help you plant and rake without the ache.

1. Alternate your tasks.  Switch between heavy chores such as digging and lighter, less physically demanding tasks such as planting.

2. Do the “scissors” when you rake.  Stand with one leg forward and one leg back when you rake. Switch legs and hands every few minutes.

3. Kneel to plant and weed.  Constant bending can put strain on your back, neck, leg muscles and joints, so kneeling is recommended. Use kneepads or a kneeling mat (with handles) to minimize the amount of bending required, and to make kneeling more comfortable. Keep your back straight.

4. Change positions frequently.  Make a point of changing position every 10 to 15 minutes. Move from kneeling to standing, from planting to digging.

5. Pace Yourself.  A minimum of three brief breaks each hour is recommended. Take a few moments to move around, stretch your muscles, have a drink or simply sit and relax. Spread the work over several days - you will still achieve the same great results.

Source: The Ontario Chiropractic Association

Pilot Project Has Family Docs Consulting With Chiropractors

By Beatrice Fantoni, The Windsor StarJune 12, 2012

 Photograph by: KAREN BLEIER/AFP/Getty Images, The Windsor Star

The results of a pilot project by the Ministry of Health to get family doctors to work with chiropractors in family care teams showed doctors requested fewer MRIs and made fewer referrals to surgeons for their patients with low back problems.

The ‘Consulting Chiropractor’ pilot project had chiropractors do 30-minute assessments of patients with low back pain and discuss the treatment options with the patient’s family doctor. Environics Research Group and the Ontario Chiropractic Association then polled participating family physicians.

Aside from fewer tests and referrals, the doctors reported that having the chiropractor in their team made for quicker turnaround and boosted patients’ confidence in the diagnosis and treatment options.

“Back pain is a common problem that causes significant disability,” said Jan Kasperski, who heads the Ontario College of Family Physicians, in a statement on Tuesday. “Better management of these patients by family doctors supported by the expertise of various healthcare professionals such as chiropractors and physiotherapists is a solution that will ensure Ontarians with back pain will receive the best care possible.”

According to the OCA, about three quarters of family doctors in Ontario are already referring their patients to chiropractors and more than 80 per cent of Ontario’s working population is affected by low back pain, which is the second-most popular cause of lost work time after the common cold.

Data from the OCA shows low back pain costs $1.2 billion each year in Ontario alone in direct and indirect costs. Low back pain is second only to heart disease as the main cause of chronic health problems and long-term disability.

© Copyright (c) The Windsor Star

Also listen to this Audio Clip from CBC.ca

Working Together

Matt Galloway spoke about the co-operation between doctors and chiropractors, with Bob Haig, he is CEO of the Ontario Chiropractic Association, and with Jan Kasperski.  She is CEO of the Ontario College of Family Physicians.

Listen (runs 8:56)