Health Blog

Tech Neck – How Your Chiropractor Can Help

Tech neck is a condition that arises when one spends too much time on a computer, cell phone, or tablet. It is both painful and persistent. As a Chiropractor I will help you discover ergonomic methods to prevent discomfort while aiding you with adjustments and stretches to alleviate existing pain or discomfort.

What Exactly Is Tech Neck?

Tech neck occurs when the neck muscles work too hard when looking down at a device, slumped over a keyboard, or staring at a computer screen. This term is related to the pain when the neck muscles become overworked and sore from this constant bending motion.

Have you ever spent an extended period of time working on the computer or from your phone and had the sudden urge to stand up tall, push your shoulders back, and massage your neck? The tightness, soreness, and dull ache have begun to set in. This need to align your neck and upper back is due to the strain your body is experiencing.

The good news is that I can help you alleviate the discomfort caused by tech neck.

How Can Chiropractic Help?

Chiropractors specializes in the structure of your spine and neck, which means they are skilled in handling all your musculoskeletal concerns. Once I have completed an assessment, an individualized treatment plan will be initiated, including stretches, light exercise, and non-invasive adjustments. The goal is to work your spine and neck back into alignment to alleviate the stress and pain. The adjustments should increase your range of motion, and all of that stiffness will allow for more comfortable periods of work and school.

A little education about proper posture and the use of ergonomic workspaces will help you return to pain-free.

Here are a few ways you can prevent tech neck: 

• Invest in a new ergonomically correct office chair and desk. While phones are the ultimate culprit for tech neck, sitting at a desk where your screen is too low or in an ergonomically incorrect position can have a similar effect. Your computer screen should remain at eye level while your back and neck remain straight.
• Get a chair with a headrest. Chairs with headrests will help you maintain proper posture and prevent tech neck. This will help hold the back of your head up and keep you in the appropriate position during the day.
• Raise and position your phone screen higher. This will prevent you from bending your neck and sloping your head forward.
• Get Up and Move. If you work at a desk job where you need to sit and stare at a screen all day—one of the best things you can do is to get up and start walking around. This will help get your blood circulating and help give your neck a break. 
• Exercise. Ensure you get at least 30 minutes of exercise daily to help strengthen and loosen up those neck and upper back muscles. The more active you can be, the better.

Prevention Is The Key

Like most other ailments you will experience concerning your musculoskeletal system in your lifetime, using preventative measures will always be a better option than arriving at our office reactively. Some treatments can take weeks or months of consistent effort to find relief, but preventing them in the first place should be the priority. 

Lastly, if you have recently begun working from home more, returned to school, or are spending increasingly more time on your electronic devices, it’s a good idea to book a consult with us for prevention advice.

Tips for Maintaining Spinal Health Between Chiropractic Visits

Getting older is a privilege, but it doesn’t mean we must be okay with declining bodies. As we age, the impact of all the wear and tear we’ve put on our spines throughout our lifetimes can dramatically affect our mobility.

Although our spines are naturally affected by years of living, there are steps that we can take to ease the damage so we have comfort and great mobility well into our later years. Aging doesn’t have to be something we fear; rather, it is a right we all have to live out our lives with as much movement and excitement as we have always had.

Here are five tips that can help you to maintain a strong spine:

Stay hydrated. This is one of the easiest ways to ensure flexibility and strong discs. Our bodies need water to function, including our spine, spinal cord, discs, ligaments, and muscles. Dehydration directly dries out the discs in your spine, which, over time, can lead to back pain, stiffness, and brittle discs.

Avoid prolonged sitting. This can compress the discs in your lower back and contribute to poor posture, leading to stiffness, pain, or long-term spinal issues. 

To maintain a healthy spine, stand up and stretch every 30 minutes to relieve pressure on your spine and improve circulation. Regular movement reduces muscle tension, aids in back pain prevention, and prevents the negative effects of a sedentary lifestyle.

To remain consistent, you can use tools like phone alarms, fitness trackers, or other mobility apps to encourage you to build healthy daily habits.

Maintain a strong core. Of the many muscles in your back that support your spine, the deep core muscles do much of the heavy lifting. These muscles include the deep and superficial abdominal muscles, the back muscles, the buttocks, and the pelvic floor region. Strengthening the core and lower back will enhance correct posture, balance, and stability and reduce the risk of common issues like chronic back pain or herniated/bulging discs.

Daily stretches. Incorporating stretching into your daily routine can be one of the best things you can do for yourself. Stretching will significantly improve your blood flow, help maintain optimal mobility, and reduce muscle stiffness. Productive stretching includes your lower back, hips, hamstrings, abdomen, and upper back. Supporting the alignment of the pelvis and spine while maintaining loose hips will allow you to remain more agile over time.

Daily walks. Low-impact activities like walking are the best daily choice when it comes to long-term spine health and mobility. As long as you pay special attention to your posture, incorporating short walking breaks regularly will help to improve bone strength, increase circulation, relieve tension, and promote overall well-being.

Having a Chiropractor on your healthcare team is essential to your wellness, but what you do between those visits is what really matters. This is and always will be a team effort.

Be sure to reach out to us. It’s never too late or too early to learn how to care for your spinal health.

Sitting Is The New Smoking

It seems like gone are the days where physical activity wasn’t an option. We would walk to our destinations, work shorter days, and spend more time outside on the weekends. This has impacted our cardiovascular health and metabolisms, much like taking up smoking could have. 

The increase in workloads, or having multiple jobs has created a more sedentary lifestyle for North Americans. We have less time for preparing meals, so we order take out more. And we have less time for physical activity because we are spending more time in front of computers.

Our Overall Health is Declining

This has resulted in the declining health and increase in pain and discomfort in our bodies. On average, sitting now takes up at least 50% of an adults waking hours – which has now been statistically proven to equal the impact on our hearts as smoking would. And unfortunately, this is expected to increase.

Prolonged sitting has other effects on our bodies as well. Being sedentary can tamper with blood glucose levels, metabolism, and can increase the chance of developing type 2 diabetes. The good news is that even just breaking up prolonged periods of sitting with short walks and stretches can reduce your risk of developing heart disease, stroke, or diabetes. 

What’s better is adding at least 30 minutes of moderate intensity aerobic activity, 5 days a week. Breaking this down into shorter increments like 2 – 15 minute brisk walks a day (to and from work, getting on/off the bus further down the street, or walking to the grocery store) can make this seem more doable!

Tips to Get You Started

Breaking up your time sitting can feel like an arduous task, so here are a few practical tips to help you get moving:

1. Walk during your lunch break. Winters can make this difficult at times, but all the other days we aren’t experiencing inclement weather are good days to get out and walk. Whether you’re walking to your favourite lunch spot, or going for a walk at lunch, invite your coworkers to join you and before you know it, it will become a routine you look forward to.
2. Create a schedule. The truth is, some of us require a schedule to make things happen. Programming a walk or physical activity into your day will help you turn fitness into a daily activity.
3. Park further away from the entrance than you usually would. Whether it’s at work or while you’re running errands, choosing a parking spot further than what you’re accustomed to will force you to take those extra steps. And every step matters.

Small Changes are Big Changes

Small changes can make a big difference, especially when you are living a sedentary lifestyle. Ideally, physical activity can and will become a part of your regular routine. There you physical you get, the better you’ll feel, and hopefully this will ignite the motivation for more. 

If you are living more sedentary lifestyle out of the necessity to work, you have to make time to counteract the negative effects this will have on your health.

Would you suddenly take up smoking tomorrow? If your answer is “no”, then the desire to prevent cardiovascular disease and diabetes needs to become a part of your daily routine. 

Let’s Get Started

If you are struggling with where to begin, speak with us about the best first steps to take for your individual health. Adjustments will help reduce pain, inflammation, and tights muscles and joints – but we have so much more to offer than this. Let’s talk and get the wheels in your head and your heart turning!

I Was Told I Have a Herniated Disc, Now What?

The good news is that as a Chiropractor, we can assess and often treat a bulging or herniated disc safely. Chiropractors are known for their specialty in improving spinal health.

What is a Disc?

A disc is an intervertebral disc that lies between each vertebra of the spine. It acts as a “shock absorber” and a “shock distributor,” allowing for flexibility in your spine. These discs have a tough outer layer and a gelatin-like center.

When there is a defect or crack in the disc’s outer layer, the gelatin-like substance that creates the cushion for your vertebrae leaks out. This is referred to as a bulging, herniated, or ruptured disc. The degeneration of the disc can be gradual or sudden, depending on the cause.

The causes can range from accidents to obesity to poor posture. Whatever the reason, we can all agree that the pain that results from a herniated disc can be excruciating at its worst and hugely inconvenient at best.

Suppose you’ve been diagnosed with a bulging, herniated, or ruptured disc. In that case, you probably feel relief that you have a diagnosis – the first step in recovery. 

What’s Next?

We will assess the severity of your injury, complete a thorough chiropractic history and a physical exam, and perform neurological and orthopedic tests to determine the best course of action. 

We may order an X-ray (or other diagnostic tests) to examine what’s happening and ensure the properly treatment.

In a nutshell, we will assess the health and structure of your entire spine, as damage in one section of your spine can lead to pain in a completely different part of your body. The type of injury you have, along with the location, will determine the best type of care required.

What if I’m Not a Good Candidate for Chiropractic Care?

The truth is, not everyone is – and there are various reasons for this. However, some more immediate conditions will require a surgeon. If you lose control of your bladder or bowels, you will likely be referred to a neurologist or neurosurgeon. In addition, if there is a considerable decrease in strength, sensation, or mobility, a neurologist must assess it.

Treatment

To treat a herniated disc, we will develop a treatment plan that will include spinal adjustments. Your treatment plan will specifically address your pain, expected activity level, and what is best for you. Wherever your course of treatment takes you, living with the pain of a herniated disc can be almost unbearable at times. The most critical piece of information you can have is to choose a course of treatment and remain committed to it.

Avoid Fall Related Injuries: Chiropractic Tips for Safe Raking and Yard Work

Every year, Chiropractors experience an influx of patients who have injured themselves while completing their annual fall yard cleanup. Raking leaves, pruning trees, cleaning gutters, and general lifting and bending can create a perfect environment for back injuries, strains, sprains, or falls. Using leaf blowers, ladders, rakes, and carrying heavy bags requires a thoughtful plan to prevent injuries. And you know, as Chiropractors, we like to focus on prevention!

Preparation through this short list can help you make preventative choices. However, I encourage you to see us before you begin any heavy end-of-season yard work to develop a plan best suited to you.

1. Stretch. What is a list from a chiropractor without starting with a light stretch? Remaining agile is always your first line of defense. Stretch your shoulders, back, wrists, and neck briefly. These areas are the most susceptible to yard work-related injuries.
2. Hydrate. As the weather becomes cooler compared to a scorching summer, you may not feel the same need to stay hydrated. Hydrating will prevent dizziness and help your joints and muscles remain malleable while working.
3. Dress for the occasion. Fall weather is unpredictable, so check the weather report before planning your tasks. Wear comfortable clothing that you won’t overheat in. Light layers work best, and ensuring long sleeves and pants will help protect you from bugs/ticks. Closed-toed shoes are a must (for obvious reasons) and work/garden gloves protect your hands.
4. Do you have protective gear? Sunscreen is item number one on this list; too many people lose sight of UV rays as the weather changes. Glasses or goggles, depending on what tasks you are taking care of, along with back, knee, or wrist braces, are helpful. And don’t forget the earplugs if you are using blowers or chainsaws.
5. Posture and ergonomics. Good posture often begins in the store when you are purchasing your equipment. Choose shovels, rakes, blowers, etc., that are comfortable for you. Be mindful of your posture, and avoid hunching over or lifting by bending your waist. Always lift at the knees, using the strongest parts of your legs to lift items. Ensure you are using both sides of your body equally if you can; this can help prevent extra soreness or overworking muscles on one side.
6. Use caution when using a ladder. If using a ladder to remove leaves and debris from your gutters, make sure it’s sturdy with no loose hinges or screws. Be sure to place it on a firm, level surface, and ensure it is fully open and locked. Wear shoes with nonslip soles when climbing, and ask someone to hold the ladder in place if you can. Always face toward the ladder when climbing and descending, and never sit or stand above the level indicated by the manufacturer.

When You’re Finished

When your yard work is complete, call us for an appointment. Year-round maintenance applies to your body as well!

Can Chiropractic Care Help With a Concussion? Here’s What You Need to Know

A sudden bump or blow to the head can easily cause a concussion. A concussion is something we commonly hear about in sports. However, a concussion may commonly be caused by mild car accidents, falls while doing everyday tasks, or if you work in an environment that exposes you to the possibility of violent experiences, like in policing, firefighting, or corrections.

When you suffer a head injury, it can lead to injuries that occur at a cellular level. With that being said, concussions can be severe and cause long-lasting or permanent damage. 

Symptoms of a Concussion

A concussion can be mild or severe. However, concussions all have overarching themes or symptoms that include: 

• Blurry vision
• Headaches
• Confusion
• Dizziness
• Vomiting
• Memory loss
• Slurred speech
• Tinnitus
• Sleep issues
• Poor concentration
• Poor taste or smell
• Extreme fatigue
• Irritability
• Depression
• Mood swings
• Light sensitivity

People who suffer from concussions may not realize that many of these symptoms may show up hours, days, or even weeks later. Physical symptoms often arise sooner than cognitive symptoms and are easier to recognize immediately. Post-concussion symptoms can last indefinitely; they can fade and reappear, and they can cause a considerable amount of disruption to your life. 

The Most Important Step in Concussion Care

The most crucial step is to seek medical care immediately. Symptoms that include temporary loss of consciousness, uneven pupils, seizures, intense headaches, or repeated vomiting require urgent medical attention. Once this is established, longer-term outpatient care can take place. 

What Can a Chiropractor Do?

As a Chiropractor, we can further treat all the secondary concerns. Any dysfunction in the musculoskeletal or nervous systems can be addressed with adjustments. 

The medical team will diagnose and ensure further catastrophic damage is not done while prescribing medications for pain and inflammation. We will address the root cause of pain and inflammation while relieving possible spinal cord or vertebrae dysfunctions. It is common for a concussion to create spinal misalignments.

Treating this aspect of your injury is a critical step toward your recovery. 

The Next Step is Helping Yourself Heal

There are three components to healing a concussion at home. These include:

• Rest. Your body requires rest; any added stress will impede your healing process.
• Time. After the immediate medical needs are addressed, many of your symptoms may resolve. Although there is no cure for a concussion, your medical team, including us, can help your body function and heal optimally.
• Be gentle with yourself. Patience will give your body and mind a break, precisely what you need to heal.

A concussion is not just a sports-related injury, and it can have severe consequences that should be taken seriously.

If you suspect you have a concussion, please ensure that you advocate for the best medical care and call us for help in healing. Traumatic brain injuries are treatable, and with adequate care, you can make a full recovery. You and your brain deserve it.

6 Ways to Give Your Summer Activities Your Best Effort

The longer days and sunshine makes everyone want to spend more time outdoors, feel productive, get into the garden, and hit the golf course with friends. There is something very “freeing” about the warmer months and long stretches of sunshine; however, with our dramatically changing seasons, it is essential to actively care for our bodies in relation to our activity levels. 

What does this mean? 

It means there are a few steps, albeit some measures should be adhered to year-round, that will ensure we are doing our best to remain healthy and injury free so we can optimize our very short summers!

The summer months and activities will bring joy if we remain hydrated, limber, and aware of our limits. Here are a few ways to ensure we can give our summer activities our best effort:

1. Get enough sleep. This is a given, and this applies all year. The longer days outdoors, swimming, biking, golfing, camping, walking, running, or riding, provide us with what we need to optimize our sleep. The one thing that can compromise this is choosing to stay awake later when we know we have an early morning start. Being intentional about the time you allot to rest, then fall asleep and remain asleep makes a difference. Having your alarm startle you out of a deep sleep every morning can leave you feeling more tired as the day progresses. Sleep hygiene matters, so ensure you set aside the time your body needs to rest completely. And, if naps are your friend, they are a great way to slip in some extra rest mid-day. 
2. Eat well. Take advantage of BBQ season with extra grilled vegetables, salads, grilled fruit, and grilled meats. Nothing says summer like grilled salmon or steaks (or whatever your go-to is!), a side of grilled vegetables/corn, and great company. Keeping meals light will help with better sleep, increase your energy throughout the day, and allow you to keep your body moving without feeling sluggish. 
3. Stretch every day. Stretching in the morning and light stretches before and after activities will prevent injuries. Whether it is a walk, a swim, a game of golf, or a splash pad with children, ensuring your muscles are stretched will allow you to enjoy your summer activities. A good morning stretch is a great practice all year. 
4. Laugh. Spending time with loved ones or people whose company we enjoy lightens our mood, helps us sleep better, and can keep our mood elevated. We feel better when we are with others who lift our spirits. Have lunch with a colleague, spend your evening having fun with family, meet a friend for a walk; but whatever you do, find the light in situations and laugh a lot.
5. Sun protection. Nothing ruins a day/week like a sunburn. The pain, sleeplessness, and increased risks associated with sunburns make the work that goes into prevention worth it. If you are outdoors in the sun, especially mid-day sun, plan to wear and reapply sunscreen. Seek shade when you can, bring a sun umbrella to the beach, and try to avoid the sun between 11 am and 2 pm. 
6. Limit alcohol consumption and remain hydrated. Alcohol is dehydrating; it is also easy to have a few more alcoholic drinks in the warm weather. Make sure you know ahead of sporting events, camping, or cottaging how many drinks your limit will be. Ensure you are replenishing fluids with water and electrolytes to avoid dehydration. Consuming too many alcoholic beverages can also increase your risk of injuries, so remain aware of your activities, limits, and surroundings to ensure the best possible experiences!

Living your cleanest, healthiest life requires intention and planning until habits form. The summer months are an exciting time for many of us. Summers come and go quickly, so planning your summer activities accordingly can help you to enjoy the warmth and sun.

Hip Pain

Hip pain is a common reason patients reach out to us. Hip pain can be characterized as pain in the front of the hip, the sides, and even in the back in what can feel like the buttocks. We will want to identify the source of the pain as this will determine how much pain you are experiencing. In most cases, there are more than one single cause of hip pain. 

Causes of Hip Pain

Some typical causes of hip pain are:

• Overuse or muscle strain – If you are physically active or athletic, this is a common problem. Putting your body through the same movements for long periods can cause muscles in the hip to become bruised or torn.
• Osteoarthritis – This is a degenerative process of the cartilage around your joints, often the result of normal wear and tear.
• Bursitis – A fluid-filled sac called the bursa surrounds your joints. It helps to reduce friction and cushion the joint, but when it becomes inflamed it results in bursitis.
• Transient osteoporosis – This is a reversible but painful condition that impacts some pregnant women and middle-aged men.

Medication Free Pain Relief

Many individuals will resort to pain medication for prolonged periods of time as a means to tolerate the pain they are experiencing. The goal of Chiropractic is to help you to alleviate this pain without the use of medication. Chiropractic care often does not encourage invasive procedures, but rather will lead you to a natural path to healing. 

This is not to say that other more invasive treatments may not eventually be necessary, but we will help you to lessen the symptoms and reduce the underlying problem. Some ways we do this are:

• Spinal adjustments – The goal of spinal adjustments is to eliminate or reduce spinal misalignments that could be the source of your hip pain or making it worse.
• Exercise and stretches – We can offer you a personalized exercise and stretching program to help increase the range of motion of your hips and strengthen your surrounding hip muscles, both of which can help to speed healing.
• Nutrition – Nutrition is a big part of overall health, and we can offer nutritional advice that can help you eat healthier. Maintaining a healthy weight and consuming foods that are anti-inflammatory can certainly speed up your recovery process.
• Lifestyle adjustments – If you are participating in a behavior that may be the cause of your hip pain, we can help you to identify it in order to offer real solutions to help you change this behavior, resulting in pain free activities.

If you are experiencing hip pain, this does not have to be an invitation to limited movement and pain medication for weeks, or even months. Give us a call to explore the ways we can help you relieve the pain while making healthier lifestyle choices.

Summer Health Guide

The summer sun certainly has everyone outdoors more, but enjoying the fresh air and increased temperatures requires habits promoting optimal health and well-being. The delicate balance of work and play during the summer can improve your mood, focus, productivity, and overall fitness.

Before you get out the beach towels and sunglasses, here are some tips to ensure your health is at the forefront of your summer habits:

1. Stay Hydrated: Be sure to reach for water before you feel parched. Keep your water bottle handy (and full) so you can easily reach for it. Can’t stress it enough, but drinking enough water is one of the most important things you can do to optimize your wellness. So please, don’t skip this step.
2. Snack Smart: Summer is the time to take advantage of homegrown produce. Please pay attention to when your favourite fruits and vegetables are at their best, and enjoy! In addition, protein-packed snacks are high value because they will give you the energy you need while ensuring you stay full longer.
3. Get Outdoors: Take advantage of the longer, warmer days by having breaks and meals outside. Being outside in the fresh air is a great way to recharge, and if you have the opportunity – short outdoor naps are incredibly refreshing. Being close to a lake or any water is a bonus!
4. Stay Active: Consider walking or biking to work. Park farther away from the entrance of the mall or grocery store. Go for walks, or plan some hikes with friends. Spend time swimming, gardening, or picking up an outdoor sport like pickleball or tennis. Increased daily physical activity will keep your body strong, make your sleep more peaceful, and improve your mood. Also, remember stretching!
5. Unwind and Enjoy the Warmer Months: Summer feels like the shortest Canadian season. We squeeze in as many outdoor activities as possible, making summers hectic. Remember to slow down and take the time to enjoy the long sunny days and warm evenings. Mindfulness and gratitude are a must all year.

By not compromising your wellness during these sunny months, you’re soaking up much more than just the sun. Remember, small, consistent actions can significantly improve your overall well-being.

Focusing on chiropractic care is vital during the summer because you are moving more, so we should be extra diligent about it.

Moving our bodies differently, like bending while gardening or sitting in one position for too long during a long road trip can lead to sore muscles, misalignment, and joint pain. So, whatever you do, keep in touch, and let’s work together to maintain a healthy body and enjoy the beautiful weather.

Summer is here briefly; don’t spend it indoors with injuries.

What Chiropractic Thinks About Cycling

Whether you are an avid cyclist or enjoy a recreational bike ride with your friends or family, cycling is an excellent form of exercise. However, any form of cycling leaves you prone to injury. All forms of biking are not without the risk of injury – whether it’s from a fall, overused joints or muscles, improper balance, or poor posture habits. Cycling, like all forms of exercise, the physical stress can take a toll on ligaments, tendons, nerves, muscles, and joints. The crucial part here is that your spine is the part of your body that requires the most attention because all other cycling movements radiate from your core and spine, causing misalignment.

What is The Solution?

This is where Chiropractic comes in to help with preventative and reactive measures to existing injuries.

Chiropractic can help the most common cycling injuries, like:

• Wrist/Hand/Forearm: This includes numbness and pain, elbow dislocation, lateral epicondylitis (tennis elbow), ulnar neuropathy, Carpal Tunnel Syndrome, and Cyclist’s Palsy.
  Shoulder: This includes AC joint sprains and clavicle fractures.
• Back/Neck: This includes tightness in the neck and lower back pain, as well as piriformis syndrome, when the piriformis muscle cramps and presses on the sciatic nerve, causing buttock pain or sciatica.
• Knee/Leg: This includes Cyclist’s Knee (patellofemoral syndrome), patella and quadriceps tendonitis, medial plica syndrome, and iliotibial band friction, which affects the kneecaps or outer knees. It also includes Achilles tendonitis and thigh and hip flexor strain.
• Foot: This includes numbness and tingling, plantar fasciitis in the heel, and arch pain.
  Muscles: Muscle pain includes soreness that lasts and goes away in 24 hours and delayed onset muscle soreness (DOMS) that lasts longer than 24 hours.

The truth is that all forms of activity come with long lists of potential injuries. Cycling also has a long list of significant effects on the body. Cyclists have reported improved overall cardio, range of motion, heart rate variability, muscle strength, and athletic ability. Essentially, people report becoming stronger and faster with ease.

Preventative Care

The best preventative work comes when you include a chiropractic care in your regimen. Regular chiropractic care can prevent many injuries due to falls or improper technique.

Here are some tips to help prevent some of these injuries:

• Always stretch before a ride.
• Adjust your seat height so it’s not too high or too low.
• Knees should be aligned with your feet at 90 degrees when riding.
• Make sure your bike fits you correctly. Everyone has a different arm length, leg size, and posture; try out several bikes of various sizes to determine which frame size and other features are a good fit.
• Avoid hunching your shoulders.
• Use the pedal stroke completely to avoid pointed toes and tired and cramped calves.
• Adjust your handle grip frequently.
• Don’t constantly tilt your head to one side.
• Stay hydrated.
• Stay warm in cold weather and cool in warm weather.

Cycling is an activity that can (and should) be enjoyed by the whole family. With the changing seasons, it’s something we can look forward to, and it often brings a refreshing start to spring after some long winter months.

Including chiropractic care in your cycling routine and ensuring you have correctly fitted safety gear is the most essential part of this journey, aside from the fun you will have!

Can Chiropractic Address Muscle Tension?

What Causes Muscle Tension?

There are several causes of muscle tension. Acute cases are often the result of recent injuries. Longer-lasting muscle tension can be caused by repetitive activities like sports, unusual sleep positions, lack of sleep, emotional stress, unhealed past injuries, and desk work. We all know how being too sedentary can have poor physical outcomes.

Additionally, muscle tension is generally tied to poor posture and a misaligned spine. This is where your chiropractic health care team comes together to help correct the misalignment and posture concerns. In theory, improving your posture can sound straightforward. However, old habits and poor muscle development require more than just thought to be corrected.

How Chiropractic Will Help

We will assess and ask questions about your habits, rest and wake patterns, and activity levels. Then, if needed, a Chiropractic adjustment can be made to correct vertebrae movement in your spine. The goal of the adjustment is to restore the proper alignment of your spine while instigating the nerve impulses that will allow your muscles to relax.

Muscles are attached to bone and tendons, which means when the spine is misaligned, the tendons pull on muscles, causing tension.

The Chiropractic Adjustments are Not Just for Spinal Health

Adjustments can help with many causes of muscle pain and tension. Chiropractors work in a way that addresses body function, alleviating the cause of the discomfort you are experiencing.

Alternatively, tight muscles or spasms can cause misalignment in the bones and vertebrae, which can cause or exacerbate misalignment. Treating the tension is the catalyst for long-term healing and improvement.

Regardless of the Cause, We Can Help

There is no right or wrong answer to muscle tension regarding care delivery. Massage, physiotherapy, and chiropractic care complement each other regarding uncovering methods to treat and prevent injuries, muscle tension, and other issues related to a misaligned spine.

Your physiotherapist may recommend chiropractic care, we may recommend massage, and your RMT may recommend physiotherapy and chiropractic care. The general rule is that we work together as a team to ensure the best circle of care for your circumstances and your family.

It’s Always Best to be Proactive

Making Chiropractic Care a part of your primary routine as a preventative measure is always the best course of action. Years of muscle tension can undoubtedly be prevented in many cases. Many patients seek Chiropractic Care as a means to focus on reactive care, later wishing they had discovered the benefits of Chiropractic Care earlier.

If you are not already connected to a chiropractic care team, reach out to us and schedule a Chiropractic Spinal Assessment.

Should I See a Chiropractor For a Herniated Disc?

What is a Disc?

A disc is an intervertebral disc that lays between each vertebra of the spine. It acts as a “shock absorber” and a “shock distributor” – allowing for flexibility in your spine. These discs have a tough outer layer and gelatin-like center.

When there is a defect or crack in the disc’s outer layer, the gelatin-like substance that creates the cushion for your vertebrae leaks out. This is referred to as a bulging, herniated, or ruptured disc. The degeneration of the disc can be gradual or sudden, depending on the cause.

The causes can range from accidents to obesity to poor posture. Whatever the reason, the pain that results from a herniated disc can be excruciating at its worst and hugely inconvenient at best.

What’s Next?

We will assess the severity of your injury, complete a thorough medical history and a physical exam, and perform neurological and orthopedic tests to determine the best course of action. 

We may order an x-ray (or other diagnostic tests) to get a good look at what’s happening. We will assess the health and structure of your entire spine, as damage in one section of your spine can lead to pain in a completely different part of your body.

What if I’m Not a Good Candidate for Chiropractic Care?

The truth is, not everyone is – and there are various reasons for this. But some more immediate conditions will require a surgeon. If you lose control of your bladder or bowels, you will likely be referred to a neurologist or neurosurgeon. In addition, if there is a considerable decrease in strength, sensation, or mobility – being assessed by a neurology specialist is required. 

However, if you are a candidate for Chiropractic care, we will be able to provide you with various treatment options to address your pain and symptoms. 

Treatment

To treat a herniated disc, we will will develop a treatment plan that will include spinal adjustments, exercise and more. If needed, we will recommend seeing a pain medicine specialist and/or physiotherapist.

Wherever your course of treatment takes you, living with the pain of a herniated disc can be almost unbearable at times. The most critical piece of information you can have is to choose a course of treatment and remain committed to it.

If you believe you have a herniated disc call us today and schedule a Chiropractic Spinal Assessment.

Five Tips From Your Chiropractor to Make the Most of Your Summer Gardening

For many of us, gardening is not just a necessary part of our summer routine, but a truly cathartic experience. It’s a chance to connect with nature, to see the fruits of our labor bloom, and to find solace in the process. Walking, hiking, enjoying new hobbies, and gardening have been the top ways people have stayed limber over the last few years. Thankfully, these activities also do wonders for our mental wellness, providing a much-needed escape from the daily grind.

With this being said, it’s also not unusual for people to overdo it. Improving, changing, or starting a landscaping project has become popular, which has increased physical activity. Which also means an increase in aches and pains if you aren’t mindful of how you move your body. 

I’ve compiled a few tips to help you maximize your love for gardening while minimizing the risk of experiencing pain. 

• Warm-up/Stretch: Many of us have gone from not having time to engage in hours of gardening daily to having nothing but time to replot our entire yards. Our bodies aren’t accustomed to so much activity or this type of activity. Just as we would prepare our bodies for a new workout, we must prepare our bodies for gardening. All it takes is a few light stretches and some moving to ensure we will not cause an injury. Ask us what the best course of action is for you before proceeding; it’s better to be proactive rather than reactive!
• Drink Water: Staying hydrated is one of the most important steps when working outside. It’s easy to lose track of time, and dehydration can quickly become serious. Always have water and take a break every 20-30 minutes. Set the alarm on your phone as a reminder, and stretching with every water break will keep you feeling less stiff.
• Take Breaks: Speaking of water breaks, breaks, in general, are essential. Gardening is strenuous work, and you’ll likely get caught up in completing tasks and lose track of time. Pay attention to your body’s cues, and ensure you are pacing yourself and snacking throughout the day. If you use a timer, set it for every 20-30 minutes to have a washroom break, drink some water, stretch, have a snack, and get your blood circulating.
• Be Mindful of Large Loads: Bags of soil, mulch, and carrying large planters are a recipe for a back injury if you aren’t careful. If you must, ensure you are bending at your knees and waist. Use your legs to do the heavy lifting rather than your back. In the best-case scenario, you’ll have a wheelbarrow or a buggy to transfer heavy items to the garden. If available, have someone help you with the lifting. And whatever you do, do not lift a heavy item and twist – this can lead to pinched nerves, muscle injuries, and pain that can take weeks to relieve.
• Remain present: Spending time planning and maintaining a garden can bring joy. The experience of cultivating and watching your garden or landscaping project come together can be very satisfying. Watering and fertilizing plants, seeing flowers bloom, maintaining a rich growing environment, and being outdoors in the fresh air go unmatched when it comes to self-care. Don’t spend this time rushing through your thoughts and thinking of what you are doing next. Instead, be present in every moment and enjoy your creation!
• Bonus – Move From Task to Task: Have you ever been focused on one single task for hours in the garden, only to realize your joints are stiff and you can barely move? Instead of concentrating on one job at a time, move around the garden and vary your tasks to avoid holding the same position for extended periods. This will also allow you to keep your circulation moving and prevent cramping.

Overall, gardening is an excellent use of your time. It allows you to feel productive, spend time outdoors, keep moving, and hopefully have the garden of your dreams by the time you’re finished. These tasks are significant for your body and mental wellness outside your routine. 

If you experience sudden pain or aches that are outside the norm or require guidance with stretches and movements to help you remain agile, give us a call to have your spine checked.

Happy gardening!

Chiropractic Care for Golfers

If you are a golf lover, I know there is nothing better than gathering with friends and spending the day on the golf course, especially if it is followed by a meal at the clubhouse and some great conversation!

If you’ve ever experienced a golfing injury, you know how it can disrupt what should be a fun and relaxing day. The repetitive, controlled movements of golf can strain your joints and muscles, potentially aggravating any pre-existing conditions or injuries. But here’s the good news: with the help of your chiropractor, you can significantly reduce the risk of these injuries, even at the most inconvenient times.

Injuries are like Accidents

There’s no good or bad time for an injury, but let’s see how your chiropractor can help you prevent injuries and improve your golf game. Joints and muscles are used for that perfect stroke from your neck to your ankles. If you live a sedentary lifestyle, your risk of injury is more significant than if you are naturally active. 

There are many ways Chiropractic can help improve your game, including:

• Reduced back pain
• Increased flexibility
• Better biomechanical function, improving overall functionality
• Increased and enhanced range of motion
• Improved posture, meaning improved form

How Can Chiropractic Prevent Injuries?

Regular stretching, exercise, and adjustments are always the best course of action. It’s common knowledge that even 30 minutes of exercise a day, 3-5 times a week, will dramatically improve how your body functions and recovers, but stretching is equally as essential. Flexibility allows for a more excellent range of motion and the muscles to stretch naturally without overextending. 

A critical piece of this prevention comes with making stretching a part of your routine before you begin a game. Warm muscles are more limber, meaning those first few shots may not be as chaotic as they once were. Getting the blood flowing and getting the group of people you’re with moving before the game is a fun warm-up exercise for everyone. 

It Starts With a Simple Conversation

Talk to us about the best stretches before and after a game; your golf stretches may differ from your cycling or gardening stretches!

Aside from consulting with us about an individualized pre-golf plan, your muscles and joints need lots of water to prevent dehydration and reduce muscle pain the following day. Water is essential if you include alcoholic beverages in your golf day, as alcohol is very dehydrating.

Golf is a great sport; the social aspect makes it a fun way to get in some low-impact exercise and great conversation. It is a mind/body workout that will make you feel relaxed and improve your sleep. 

The next time you are at our office, ask about a streamlined approach to exercise, stretching, and adjustments to help improve your golf game.

Chiropractic Care Has Long-Term Benefits

You don’t need to experience a catastrophic injury to begin chiropractic care. There are plenty of reasons to include chiropractic adjustments in your self-care routine that go beyond healing immediate injuries and natural pain relief. Chiropractic can provide longevity, proactive injury prevention, improved sleep, and an overall feeling of wellness.

What are some of these benefits, more specifically?

Improved mood and increased energy

Those who have experienced a chiropractic adjustment know the feeling of relief after an appointment. You sleep better, your joints feel looser, and your body can feel lighter. The improvement in mood and energy allows for less stress and better productivity.

Natural pain relief

This goes without question. Most people arrive at a chiropractic clinic after a sustained injury or for relief from chronic conditions like sciatica, migraines, or arthritis. Chiropractic care has a reputation for improving the quality of life of those living with chronic pain. However, preventative care is the goal, so receiving chiropractic care before the onset of pain-inducing conditions or accidents will always improve your results and overall quality of life.

Increased flexibility and range of motion

One thing patients love about chiropractic care is the restorative effect adjustments and care plans can have on your quality of life. Aging affects us all, and over time, our joints can wear down, muscles become tighter, and some experience bone density loss. The realignment of the spine relieves stress on joints and muscles, allowing you to remain more agile. Better agility equates to fewer everyday injuries we commonly see in the aging population. Remaining active safely, as you know, dramatically improves longevity. Aging gracefully can happen for you.

Improved athletic performance

We aren’t all athletes, but the ability to maintain athletic performance is something that is vitally important to many. There is a reason professional athletes have a chiropractic team on staff, but even those of us who want to maintain our everyday level of athletic performance recreationally require the expertise and knowledge of a chiropractor. The slightest adjustment can improve overall performance, even for those of us who participate in recreational forms of sports.

Chiropractic care offers several long-term benefits

Chiropractic care often focuses on your spine but also has the capacity to focus on other parts of your body depending on the particular issue you’re dealing with. It’s never a one-size-fits-all scenario, and treatment plans are as individual as the person being treated.

Self-care is more than bubble baths and weekend trips, although I would never suggest removing these activities from your routine. Your day-to-day care, including meeting your medical and chiropractic care needs, sets the foundation for optimal self-care. The goal is always longevity, proactive injury prevention, improved sleep, and an overall feeling of wellness. This can be achieved through chiropractic care.

Connect with us to learn how chiropractic care can have long-term benefits for you.

Ankle Sprains

An ankle sprain is not only painful, it can be a long-term inconvenience. An ankle sprain in the snow and ice adds another element of concern when you are afraid of further injury or re-injuring a healing sprain. An ankle sprain in the other seasons can prevent you from being able to participate in activities you may enjoy or require to maintain your job or your household. The sprains can add stress to your day and the rest of your body, which will quickly compensate for your ankle’s lack of mobility.

Patients are often shocked to discover that a sprained ankle can lead to neck soreness and headaches!

What Does This Mean?

It means that your spine, hip, legs, abdomen, and shoulder/neck can become stressed when you do everything to avoid the pain of the ankle.

In short, take your time and rest, especially when you have a million other things you would rather be doing.

If you have sprained your ankle, we will ensure you are well-equipped with all the tools you need to ensure you are safe and educated. We will also test the grade of the sprain and move forward with treatment options accordingly.

There are three grades of ankle sprains. Each classification will help you understand the nature of your injury and the best treatment options.

The Three Grades of An Ankle Sprain, Explained

An ankle sprain is an injury that involves ligaments that are stretched or torn. With your ankle, this can happen to the joint’s interior or exterior. It could be an inversion or an eversion sprain; the discomfort and urgency to allow your ankle to heal without further stress or injury is essential.

Grade 1: This is where the ligaments have not been torn but have stretched further than they should have. Symptoms can include discomfort when jogging, jumping, and sometimes even walking. The ligaments may feel stiff and unstable, and there could be some mild swelling.

Grade 2: This is the most common type of sprain we see. The ligament is partially torn, which can be moderately uncomfortable or painful. A grade 2 sprain can be painful when walking, and there is likely a moderate level of swelling and bruising.

Grade 3: This is the most severe, and it involves a complete ligament tear. The pain is severe, even when not standing on it, and noticeable swelling/bruising will occur. The level of pain makes it very difficult to use. 

What’s Next?

Your ankle plays a vital role in your mobility; no one understands this better than a Chiropractor and the individual experiencing the sprain. The truth is that most sprains can begin to heal nicely with rest, ice, and elevation. But to speed up the recovery process and ensure you aren’t doing further damage, we would develop an individualized treatment plan to not only help with healing but also move forward with a prevention plan. This plan will include adjustments, light stretches, and strengthening exercises.

Ultimately, a sprained ankle at any time of the year is a huge, painful, and sometimes long-lasting inconvenience. Luckily, we are here help you ensure your ankles remain solid and mobile so you can enjoy the changing seasons and all your activities, free from stress!