These past months have been hard on everyone. Unfortunately, there is no clear end in sight.
October 16 is World Spine Day! Get Back on Track – safely! Your neck and back pain hasn’t stopped during these months. Enhanced cleaning, screening and spacing of patient appointments are just a few things I’m doing, among many other measures
If you are considering returning to care, contact me if you want to find out more about how we will keep you as safe as possible. My team and I would be happy to let you know everything we’re doing. Best wishes for World Spine Day 2020!
For simple low back sprain /strain injuries, there are several things that you can do at home to aid in your recovery. If you are unsure if your back pain is due to a simple sprain/ strain injury or if it is something more serious, please see a health care provider for an assessment.
Although your first thought may be to avoid all activity, light activity can actually be beneficial when recovering from minor back pain. It is important to change positions frequently and incorporate gentle stretching. Resting in bed is only necessary if you are in so much pain that you are unable to move, however, light activity when possible has shown to aid in a faster recovery from minor low back pain issues.
Try to identify activities of daily living that may be aggravating your symptoms and slowing your recovery. Those activities should be limited during the first 1-2 weeks of your recovery.
Heat or ice?
Although heat may feel better in the short term, Ice is a better option when trying to decrease an inflammatory response with acute injuries. Keep this in mind during the first 72 hours of an injury.
If you are experiencing back pain, please contact a health care professional, such as your chiropractor for an assessment. This way a plan of action that is appropriate for your unique situation can be created.
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!
Enjoy your time with your friends, family, and loved ones and we look forward to seeing you all when we return.
Dr. Amanda Lett, BSc(Hons), DC