A lack of physical activity and obesity results in a higher chance of developing back pain among other issues. There are many ways to incorporate healthy eating habits and physical activity into your week to get started on your back to health journey.
Gardening is a wonderful way to spend time outside this summer, however, keep in mind that it should be treated like any other physical activity and that you need to prepare your body for it in order to minimize your chance of injury.
Here are some tips to keep in mind before heading out into your yard:
When dealing with pain, one of the consequences can be sleep disruption. There are ways to cope with this disruption and try to minimize the effect pain can have on sleep. Some suggestions include:
With the arrival of spring, we often start thinking of all the tidying up we need to do around the house or in the yard. Many of these tasks require repetitive actions such as bending, reaching, lifting, and twisting, which if done improperly could lead to injuries.
Keep these following tips in mind to minimize your chance of injury:
Source: Canadian Chiropractic Association
Continuing on the previous blog post about reducing winter slip and falls on ice covered streets and sidewalks, here's a video from Alberta Health Services summarizing the penguin walk!
During the winter, ice covered walkways, driveways or parking lots create an increased risk factor for slips and falls, which can sometimes result in serious injury.
To minimize this risk, you need to change the way that you walk on these slippery surfaces. The best way to minimize falls is to use short strides, and keep your centre of gravity over your legs as you walk (Walk like a penguin).
Here's an infographic on how to walk like a penguin.
During the winter months, we tend to become more sedentary and our time spent performing physical activities decreases. It is however still important to participate in approximately 150 minutes of cardiovascular activity per week to maintain good health.
Participating in outdoor activities may not be ideal during the winter months due to snow or ice covered surfaces, but that shouldn't limit your physical activities.
During this time, alternatives to exercising outdoors may include visiting your local recreation centre for:
You could also go for an indoor walk at your local mall!
Whatever you choose, try to set aside as little as 20 minutes /day to make time for your cardiovascular health, your body will thank you!
Our office will be closed for the Christmas Holidays from Monday December 24th, 2018 – Tuesday January 1st, 2019. We will resume normal office hours on Wednesday January 2nd, 2019.
Wishing you a Merry Christmas and Happy New Year!
During the winter season, shoveling is often a significant cause of injuries involving the neck, back and shoulder. This can be minimized by implementing some simple shoveling techniques.
For more information on this topic, see the following post by the Ontario Chiropractic Association
Foam rolling is used to reduce muscle soreness/tension and decrease trigger points. This is achieved by applying pressure to certain points of the muscle with the use of a foam roller. Combined with static stretching, this can help improve flexibility and decrease pain.
Prior to starting, you should consult with your health care practitioner to determine if this form of self myofascial release is right for you.
Find out more information about foam rolling here
Dr. Amanda Lett, BSc(Hons), DC