5 Things Your Chiropractor Wishes You Would Stop Doing

We all do simple, everyday things that drive chiropractors crazy! Here’s why you should stop doing them and what you can do instead.

1. Improper Lifting

When you lift something the wrong way, you can easily  trigger back pain. Before lifting something heavy, follow these tips to avoid strain.

  • Position yourself close to the object.
  • Stand with your feet shoulder-width apart with your feet and body pointing in the same direction.
  • Bend your knees, keep your back in a neutral spine position and slowly lift the load.
  • Keep the load close to your body and pivot with your feet — don’t twist your body while carrying the load.

2. Spending Hours Staring at Your Phone

Did you know that bending your head to look at your phone can put up to 60 pounds of pressure on your spine? It doesn’t matter whether you’re texting, on social media or watching Netflix on your device, staring down for hours takes it’s toll on your neck and back.

Here are a couple of tips to avoid the ache:

  • Put your device down and take some time to stretch and give your neck and shoulders a break.
  • When using your phone, raise it up closer to eye level to reduce strain.

3. Sitting All Day

Sitting for long periods of time, repetitive movements and awkward work positions may cause you pain and discomfort. Follow these tips to make your work station more comfortable:

  • Use a lumbar support pillow to help you maintain proper posture.
  • Avoid sitting in one position for longer than 30-50 minutes at a time. Take a quick stretch break or, even better, get up and move around.

4. Sleeping on Your Stomach

Your sleep should always be restful and rejuvenating, but headaches and neck stiffness can be a painful wake-up call. Proper neck support can help you get a better night’s sleep.

  • If you sleep on your side, get the proper pillow or neck support you need.
  • If you prefer to sleep on your back, you should choose a medium height pillow.
  • Chiropractors recommend you avoid sleeping on your stomach, as it can lead to stress and strain on your spine, no matter which pillow you choose.

5. Using Awkward Bags

Knowing how to choose and pack backpacks, shoulder bags and luggage can make your journey much more comfortable and back-friendly. Follow these tips to reduce the strain during your daily commute or summer road trip:

  • Choose a lightweight backpack that has two wide adjustable padded shoulder straps.
  • When using a shoulder bag, don’t always carry your bag on the same shoulder. Switch sides often so that each shoulder gets a rest.
  • Avoid purchasing luggage that is already too heavy when empty. Choose a bag with wheels and an adjustable handle when possible.

Want more advice on how to beat your back, neck and shoulder pain so you can get back to doing the things you love to do? Call  or email Dr Elkins to book an assessment.

 

Information from the Ontario Chiropractic Association

 

Healthy Aging: Maintaining Your Mobility

Active living is important for your health and well-being, no matter what your age is, but it can be vital for older adults.Being active and mobile can help prevent many chronic conditions that can impact you as you age.


Even moderate exercise can contribute to your body’s balance and bone strength, which is why it’s never too late to start exercising. By incorporating exercise into your daily routine, you can help
prevent loss of bone mass, restore and build endurance, strength, balance, and flexibility.e suggests that keeping properly hydrated is perhaps one of the most important things patients can do on their own time to maintain the benefits from chiropractic adjustments.

Being active doesn’t mean you have to be a gym addict. It can be as simple as the following:

Walking doesn’t require any extra equipment apart from supportive shoes. Taking a walk every day is a simple and effective way to help maintain balance and strength.

Brisk Walking

Strength training can be adapted for your needs through simple exercises such as leg extensions. In a seated position, straighten out one leg, lift to a comfortable height, hold for 10 seconds and put down.

Strength Training

Over the years, you can develop habitual ways of using your muscles to move and position yourself. Poor posture and a lack of flexibility may be the result of limited stretching and improper body
alignment.

With age, your muscles naturally tighten which can lead to poor posture1 and back pain. So, if you’re an older adult, it has never been more important to incorporate stretching and exercise into your daily routine in an effort to aid in good back health.

You may already be doing stretches, but as you age it’s important to modify your stretch to minimize your chance of falling while performing them. Stretching helps you move more freely and can
improve your flexibility. Having flexibility helps with tasks such as bending to tie your shoe laces.

Here are three safe techniques older adults can utilize to keep limber:

Upper Body Stretch:

Stand with your feet shoulder width apart and reach both arms straight out in front of you. Clasp your hands together with your thumbs pointing down and your palms facing away from you. Round your shoulders and reach forward.
Repetition: Hold the position for 10 to 30 seconds.

Lower Back Stretch:

First, lie on your back with your legs together, knees bent, and feet flat on the floor. Try to keep both arms and shoulders flat on the floor throughout the stretch. Keeping knees bent and together, slowly lower both legs to one side as far as you comfortably can.
Repetition: Hold position for 10 to 30 seconds. Bring legs back up slowly and repeat toward other side.
Continue alternating sides for at least 3 to 5 times on each side.

Ankle Stretch:

Sit securely towards the edge of an armless chair with your legs stretched out in front of you. With your hands holding the sides of the seat of the chair for support, keep your heels on the floor while bending your ankles to point your toes to the sky.
Repetition: Hold the position for 10 to 30 seconds then release. Repeat 3 to 5 times.

Gastric Stretch:

Hinge forward at your hips. Step forward with your left foot, keeping your back as flat as possible.  Reach forward with your left arm and grab the ball of your left foot. For help balancing, you can rest your right hand over your bent right knee. Flex your left foot and gently pull on it with your hand.  You should feel a stretching sensation along your calf and up through the back of your thigh.
Repetition: Hold this position for 10 to 15 seconds. Then repeat with your other leg.

 

Information from the Ontario Chiropractic Association
http://www.chiropractic.on.ca/wp-content/uploads/Healthy-Aging.pdf

 

Chemical Stress and Your Health

Chemical stress is a factor in your health that you may or not be aware of.  This stress comes in many forms.  Preservatives and chemicals in our foods and drinks, products at home like laundry soap, cleaning supplies, deodorant and hairspray. Chemicals in our body can affect many systems including our nervous system, the master control of our entire body.

The causes of a chemical imbalance in the body is sufficient to cause subluxation. If we were aware of all the chemicals that we place into our bodies, in the water we drink and the food we eat, it would frighten us.  The body has the ability to deal with many of these chemicals, but if sufficient chemical stressors are taken in, even the body’s filtering mechanism can be overcome.

How do you know you have chemical stressors?  One way is pain symptoms, fatigue, poor sleep, headaches.   Remember that pain is the last way your body tells you something is wrong.

It is an accepted fact that a chemical can affect the tone of a muscle.  The alignment of the spinal bones is dependent upon the overall muscle tone.  Lack of calcium, for example, can cause muscle spasm.  A build-up of lactic acid (a by-product of muscle exertion) can cause cramps, which athletes sometimes experience.  Drugs can also affect muscle tone.  The body has a delicately balanced chemistry.  Anything that upsets this chemistry such as smoking, alcohol, caffeine, processed foods, pollution, food hypersensitivities/allergies, etc. can irritate the nerve system causing abnormal functioning of the muscle fibers, upsetting muscle tone, and cause a subluxation.

Subluxations occur regularly and in everyone from birth until death.  We can and should make every effort to keep our spines free of subluxations.  We can do our best to avoid many things that could cause subluxations by common-sense living, but many will still occur regularly.

It is important that we have our spines checked regularly by our chiropractor in order to correct subluxations as soon as they occur.

You are welcome to check out this great video!  Click here

Please contact our office if you would like to find out the state of your nervous system.

613-387-3703

seeleysbaychiropractic@gmail.com

Pack it Light, Wear it Right

Kids think it’s “cool” to strap on their backpacks ad head out to school. But if they don’t know exactly how to choose, load, life and wear them – these all-important accessories can be a pain in the back. Literally. Not to mention the neck, head and shoulders.

Back packs can affect your children’s health

Carrying a heavy load that is unevenly or improperly distributed can result in poor posture; and even distort the spinal column, throwing it out of alignment. This can cause muscle strain, headaches, back, neck and arm pain, and even nerve damage. For example, a heavy backpack, carried on one shoulder, forces the muscles and spine to compensate for the uneven weight. This places stress on the mid and lower back, and may in crease the likelihood of back problems later in life.

For example, a heavy backpack, carried on one shoulder, forces the muscles and spine to compensate for the uneven weight. This places stress on the mid and lower back, and may increase the likelihood of back problems later in life

PREVENTION IS KEY

Here are a few pointers to help you help your school age 3 children carry their load comfortably and safely.

  1. Choose the right Backpack – Forget leather! IT looks great, but it’s far too heavy. Go for vinyl or canvas. Pick a pack that has two wide, adjustable, padded shoulder straps, along with a hip or waist strap, padded and plenty of pockets. Make sure the pack fits properly, is not too snug around the arms and under the armpits, and that its size is proportionate to the wearer’s body.
  2. Packing it properly – They’re not moving out! Make sure your children’s packs contain only what is needed for the day, and that the weight is distributed evenly. It’s a good idea to know roughly what each item weights. The total weight of the filled pack should be no more than 10-15% of the wearer’s own body weight. Pack heaviest objects close to the body, and place bumpy or odd-shaped ones on the outside, away from the back.
  3. Putting the backpack on – It’s a good idea to help young children with this, at least the first few times. Put the pack on a flat surface, at waist height. Slip on the pack, one shoulder at a time, then adjust the straps to fit comfortably. Remember when lifting a backpack, or anything, to lift using the arms and legs and to bend at the knees.
  4. The right way to wear a backpack – Both shoulder straps should be used, and adjusted so that the pack fits snugly to the body, without dangling to the side. Backpacks should never be work over just one shoulder. You should be able to slide your hand between the backpack and your child’s back. The waist strap should also be worn for added stability.

If your child does complain of back pain, numbness or weakness in his or her arms and legs, get help to prevent future problems.

www.chiropractic.on.ca

Chiropractic & Hydration

The Importance of Hydration after a Chiropractic Adjustment

Numerous studies have shown the importance of drinking water to maintain a healthy, well-balanced body. It is important to stay hydrated to maintain proper kidney and digestive function, and remove waste and toxins from the body. The human body is made up of 60 percent water, but every day some of this water is lost due to breathing, perspiration, and urination. To replenish this supply, people should drink plenty of water

Hydration to Help Remove Toxins from the Body

Keeping properly hydrated is even more important for patients who undergo chiropractic treatments. Patients may experience a variety of mild side effects the first 24 hours following an adjustment, ranging from headache, to nausea, to dizziness. This is actually perfectly natural. When the body is put into proper alignment from a chiropractic adjustment, it releases all the tension it has been holding. At the same time, it will release various toxins that may have built up as a result of that tension.

We recommend that patients keep hydrated following any chiropractic adjustment, as doing so will help eliminate toxins from the body more quickly. This will greatly cut down on the severity and length of time for any side effects from the adjustment.

Hydration as Part of a Regular Wellness Routine

Dr. Dodie recommends that even patients not undergoing regular chiropractic adjustments keep themselves well hydrated. As part of a regular wellness routine, it will help keep the body healthy, thus reducing the likelihood of injury or illness that may require chiropractic care again at a later date. If the body is able to quickly eliminate toxins on a regular basis, it is less susceptible to future illness, and will recover more quickly.

Water is one of the most essential ingredients for life. It is needed to nourish crops in order for them to flourish. Dr. Dodie believes in the importance of water, as it is essential for nourishing people so that they may flourish as well. She suggests that keeping properly hydrated is perhaps one of the most important things patients can do on their own time to maintain the benefits from chiropractic adjustments.