Your Whole World Is On Your Shoulders (with a new baby)

Five Ways to Avoid Backache while with Your Newborn

You were up all night. Your baby is crying. The telephone is ringing and the kettle is boiling. For most parents, this is a daily scenario. Parents are also continually faced with strenuous physical demands, such as lifting, feeding, comforting and chasing after children.

As a parent, you may be lifting a seven to ten-pound baby 50 times a day. By 12 months, your baby weighs approximately 17 pounds, and at two years, that child has become a 25 to 30-pound toddler. Repeatedly lifting your child may put you at risk for back problems.

What’s a parent to do?

Here are some simple tips that can help you avoid some common aches and pains:

Lifting

• Stand with your feet at least a shoulder-width apart.
• Keep your back in a neutral position and bend your knees.
• Lift using both arms and bring your baby as close to your chest as possible.

Carrying

• Hold your child in an upright position, directly against your chest.
• Avoid carrying your child on one hip, this creates postural imbalances that can lead to low back pain over time.
• When carrying your little one, pivot with your feet instead of twisting your back. This ensures that you’re turning with your hips, which will reduce your risk of back pain.
• Lower your child into the crib or onto the floor by bending at your knees, with a neutral back.

Feeding

• Always sit in a chair with a back support. Avoid leaning forward to reach your newborn’s mouth.
• Instead, use pillows or blankets to support and position your baby closer to you.

Exercise

• Exercise can help increase muscle support for your aching back.
• While your baby is enjoying tummy time, join them on the floor and do some exercises to help strengthen your core.

Exercises/stretches to help alleviate your back pain at home:

Shoulder opener 

• Breathing deeply and calmly, relax your stomach muscles let your head hang loosely forward and gently roll from side to side.
• Bring your hands up to your neck and gently massage the back of your head and neck.
• Drop your arms to your sides, relax your shoulders and slowly roll them backward and forward for 15 seconds.

Crossover 

• Stand with your feet shoulder-width apart, raise your hands. Bring your right elbow across your body while lifting your left knee.
• Remaining upright, touch elbow to knee and repeat alternating sides for 15 seconds

A study in the Journal of Orthopaedics reported that 50 to 90 per cent of pregnant women will likely experience lower back pain. This pain may persist after giving birth if you don’t take action to keep your back healthy at home.

Here are some ways to reduce the risk of back and neck pain:

Lighten your load 

• Choose a diaper bag that distributes weight evenly across your body to limit the stress on your muscles, such as a cross-body diaper bag or a diaper bag that can be worn as a backpack.

Stretch your body

• When your baby is old enough for tummy time, join them on the floor and do some exercises to stretch your neck and back.

Feed comfortably

• When nursing, avoid hunching and keep your baby close to you. Instead, choose a comfortable, upright chair with a pillow.

Keep your baby close 

• Don’t stretch your arms out. Bring your baby close to your chest before lifting. Consider wearing your baby on your front to alleviate the strain on your back.

Keep tub trouble at bay

•  Avoid reaching or twisting when bending over a tub. Be on the same level as your baby. When kneeling, use a non-slip mat to protect your knees.

Consult Dr Dodie Elkins so that you can stay on your toes and a step ahead of your toddler.

If you’re experiencing pain, consult a health care professional, such as a Dr Dodie Elkins, to assess your specific needs and identify a course of action that’s right for you. Chiropractors are committed to helping you be more physically active. A chiropractor can evaluate your strength and flexibility, as well as screen for anything that may limit your physical activities. Ask your chiropractor for an evaluation.

Information from the Ontario Chiropractic Association

Lift Light to Shovel Right

Winter weather can pack a punch. And with the season’s heavy snowfalls, improper snow shovelling is often to blame for injuries.

Shovelling your walkway or driveway after a storm doesn’t have to leave you stiff and sore. With a little know-how, you can clear the snow without the all-too-common back, neck and shoulder pain. Here’s how:

Before you start

• Drink plenty of water. Dehydration is just as big an issue in the winter months as it is in the summer.
• Dress in several layers so you can remove a layer as you get warm.
• Wear proper footwear. Shoes and boots with solid treads on the soles can help to minimize the risk of slips and falls.
• Pick the right shovel. Use a lightweight, non-stick, push-style shovel. A smaller blade will require you to lift less snow, putting less strain on your body. An ergonomically correct model (curved handle) will help prevent injury and fatigue. Also, if you spray the blade with a silicone-based lubricant, the snow will slide off more easily.
• Warm-up for 5 to 10 minutes before beginning any snow removal to get your joints moving and increase blood circulation. A brisk walk will do it.

Three snow shovelling techniques so you can stay safe and fit all winter

Push, don’t throw
Push the snow to one side and avoid throwing it. If you must throw it, avoid twisting and turning — position yourself to throw straight at the snow pile.

Bend your knees
Use your knees, leg and arm muscles to do the pushing and lifting while keeping your back straight.

Watch for ice
Be careful on icy walkways and slippery surfaces. Intermittent thaws and subsequent freezing can lead to ice building up underfoot, resulting in nasty slips and falls. Throwdown some salt or sand to ensure you have a good footing.

See a health care professional, such as a Dr Dodie Elkins, if you have back pain that persists. It may go away on its own but there’s also a chance that back pain will recur if left untreated.

Information from the Ontario Chiropractic Association

Straighten Up, Practice Perfect Posture

Statistics show that more than 80 per cent of Canadians will experience back pain at some time in their lives. Will you be one of them?

Back pain hurts, of course, but it can also curtail your routine activities, such as picking up your child or getting in and out of your car. The good news is that while some causes of back pain are unavoidable, you can often prevent problems by adopting a few simple lifestyle habits to take care of your back.

Much like eating right, exercising and getting a good night’s sleep, having great posture can have a positive impact on your life. Many injuries can develop from poor posture. If not corrected, the long-term effects of not straightening up your back can negatively affect your body and alter its structure. If you suffer from poor posture, you’ll likely often experiences fatigue, achy muscles, chronic headaches, as well as strain and pain in your low back.

Does your posture pass the test?

Use a three-way mirror or have a friend follow these steps to check your posture:

When standing –

• Your head, shoulders, hips and ankles should line up, one comfortably above the other. Your knees should be slightly bent and your feet should be shoulder-width apart or more. Are they?

When looking at your back –

• Are your shoulders and hips level or is one side higher than the other? Does your head tilt to one side or the other? Does one shoulder blade seem to be more prominent than the other? Do the muscles of the back seem more developed on one side, compared to the other? A healthy back should be symmetrical.

When looking from the side –

• Your neck and low back should curve to the front of your body, and your mid-back and pelvis should curve to the back. If they don’t, the curves of your spine may be distorted, which means stress and strain on your back.

If this test highlighted any areas of concern, try the tips below to stand tall and improve your posture.

Four Tips to Improve Your Posture

1. Perfect your posture

Try to keep your spine properly aligned, whether you are walking or sitting. One way to improve your posture is to imagine that a string is attached to the top of your head, pulling you gently upwards, toward the ceiling. Just thinking about it will help you lengthen your spine.

When sitting, especially in front of a computer, be sure the chair supports your lower back – in a slightly arched position – and that both feet are flat on the floor. Don’t slump and use an armrest to help reduce stress in the upper body.

For good sleeping posture, use a supportive pillow and mattress and sleep on your back or side.

Download the Straighten Up app for tips and tricks to help with perfect posture on the go!

2. Be more active – every day

Introduce daily activities into your lifestyle to keep your posture in check and your back posture perfect.

Poor fitness is associated with back pain. All types of activity contribute to back health, especially strengthening exercises for your back and abdominal muscles, as well as flexibility stretching for your entire body. Always warm-up before physical activity and stretch-out when you’re finished.

3. Lift with care

Avoid lifting heavy objects that may place too much strain on your back. When you do lift, bend your knees and use your arm and leg muscles, not your back, to do the work. Hold the object close to your body and distribute the weight evenly.

These other lifestyle habits make a difference too:

• Maintain a healthy weight to reduce strain on your back.
• Drink several glasses of water every day to help to keep your entire body hydrated, including the disks of your spine. Your spinal disks need water to keep them cushiony, which is good for your back health.
• Do mind/body activities, such as restorative yoga, and get regular massages to help you avoid stress-related back problems.

4. See a health care professional

See a health care professional, such as a chiropractor, if you have back pain that persists. It may go away on its own but there’s also a chance that back pain will recur if left untreated.

To find a chiropractor near you, use the chiropractor locator on our website. In Ontario, you can visit a chiropractor without a referral from a doctor, nurse practitioner or other health care professional.

Tips for Standing Tall

• Use a long strap on your bag/briefcase – If you use a bag or briefcase with a single shoulder strap, choose a strap that is long enough to place over your head and rest on the opposite side from the bag. This helps evenly distribute the weight of your bag and prevents your posture from getting distorted.

• Keep your heels to two inches or less – High heels throw your spine out of alignment, making good posture difficult and often lead to low back pain. A low-heeled, supportive shoe is best, but if you are devoted to your fashionable footwear, try to restrict the height to no more than two inches.

• Take stretch breaks – Try not to sit in any one position for a long period of time. Take a quick stretch break or change positions every 30 to 45 minutes. For a quick and easy spinal stretch, stand up and raise your arms above your head.

• Do exercises to strengthen your core back and abdominal muscles – Strengthening your core back and abdominal muscles will help promote good posture by keeping your spine well supported.

The secret to good posture is maintaining your spine’s natural curves. If your spine is not properly aligned, your muscles and ligaments have to work harder to keep you upright — which can cause strain and pain.

Five Reasons Why Your Posture Matters

1. Reduces wear and tear

Having a balanced spine decreases the amount of stress and pressure on your joints. It also reduces the risk of wear and tear that can limit your range of motion or cause arthritis related symptoms.

2. Breathe easy

When you sit up straight and try to avoid slouching, you help to open your airways and increase oxygen flow throughout your body.

3. Decrease stress

Since stress causes your muscles to contract and become tense. Take time to stretch those muscles to reverses the tension and related stress.

4. Increase energy

Slouching puts many of your muscles into overdrive as they work to hold you up, wearing your body out. Proper posture enables your body’s most efficient position, saving energy.

5. Be better

Stand up straight with your shoulders back. This posture gives makes you look taller and slimmer —making you feel more confident.

Good posture is easy to neglect. It’s hard to keep focused on how to carry ourselves throughout the day.When you slouch, you also put pressure on your lungs and stomach. This can affect breathing and digestion, as well as blood flow.

Information from the Ontario Chiropractic Association

How Do You Identify and Manage a Concussion?

What is a Concussion?

A concussion is a traumatic brain injury that occurs when your brain is shaken inside your skull. This incident can potentially damage the blood vessels in your brain or injure its tissue. To minimize the risk of long-term damage, it’s important to learn how to identify and manage a concussion.

It’s called an ‘invisible injury’ because a concussion’s symptoms aren’t always easy to recognize and even MRI imaging isn’t perfect at identifying one. But when this kind of brain trauma happens, the effects are all too real. According to Scientific American, one blow to the head may increase your risk of a mental health disorder.

All it takes is a hard tumble on the basketball court or a blow to your head, neck or body. Yes, that’s right — you don’t necessarily have to hit your head. For example, when your body jolts suddenly due to a hard tackle or a car accident, it can cause whiplash and a concussion.

Concussions and sports: When you need to step back and manage a concussion

Some people think concussions only happen if you black out. But nine out of ten concussions don’t make you lose consciousness and some only cause a brief interruption in mental alertness. Studies find that most high school and college athletes don’t report concussions while playing football. They may not realize that a concussion can happen even if you don’t black out.

In the past, athletes in many sports returned to play too soon after a concussion, sometimes even on the same day. But thanks in part to Rowan’s Law, sports and health organizations are starting to take these injuries much more seriously. Trainers, health care professionals and athletes themselves are watching more closely for concussions. They are also taking a more conservative approach to rehabilitation and return to play. This is an important change for the health of athletes everywhere.

Here are some points to consider and steps you can take to reduce your risk of long-term effects:

1. How can I tell if I have a concussion?

First, you need to know if you have a concussion. Effective concussion management starts with recognizing the signs and symptoms, some of which may show up hours or days after your injury. It’s important for parents, coaches, trainers and athletes to recognize the warning signs and remove the athlete from play if any of them are present.

Check for warning signs of a concussion, which typically include:

• Difficulty thinking clearly, concentrating or remembering new information
• Headache, blurry vision, queasiness or vomiting, dizziness, balance problems or sensitivity to noise or light
• Irritability, moodiness, sadness or nervousness
• Extreme sleepiness or difficulty falling asleep or remaining asleep

But concussion symptoms can vary widely from person to person. One person might suffer from pain, while another may have depression and trouble sleeping.

See a trusted, licensed health care professional as soon as possible

Any athlete with potential concussion warning signs should see a medical doctor or nurse practitioner as quickly as possible for a diagnosis. Remember, there is no simple test for a concussion. You can miss a concussion if you rely only on a five-minute assessment done on the sidelines. (Note: If this incident did not occur during sport, another licensed health care professional, such as a chiropractor, is permitted to assess you and diagnose a concussion.)

Athletes, coaches, parents and health care professionals should all be up to date on concussion safety. If you are not comfortable dealing with a concussion yourself, have a plan in place so you know exactly who to ask for help to identify and manage a concussion if someone shows warning signs.

2. What should I do immediately after to manage a concussion?

If you’ve had a concussion, the first 10 days are crucial. During this time, you’re at the greatest risk for another. Not only that, the risk of a second concussion rises every time you have one. If you can protect yourself in those first few days, you’ll have much better odds of a full recovery.

3. When can I return to play?

Most people recover from a concussion within a few days to three months. The Zurich Consensus statement on concussion recovery recommends the following five stages of rehabilitation:

1. No activity – Focus on recovery. Rest your body and your mind.
2. Light aerobic exercise – Get your heart rate up with light activities, such as walking, swimming and stationary cycling, but don’t go past 70 per cent of your maximum heart rate. Your goal is to increase your heart rate without risk of re-injury. Do not do any resistance training yet.
3. Sport-specific exercise – Add movement by re-introducing sport-specific movement, like skating or running drills in soccer. Don’t do anything that might put your head at risk of being hit.
4. Non-contact training drills – Add more complex training drills to improve your exercise, coordination and working memory (cognitive load). This can include passing drills in football or hockey. You may start resistance training again.
5. Full-contact practice: Resume normal training once you attain ‘medical clearance’ to confirm it’s okay. This will build your confidence and skills before returning to play. A medical doctor or nurse practitioner can provide this medical clearance. A chiropractor can also co-manage return to play decisions and sports-specific guidelines.

If you experience recurring symptoms at any stage in your recovery, restart this process and remain inactive until the symptoms stop.

Once you complete these five stages, you can return to play but only after a licensed health care professional, who is trained in evaluating and managing concussions, gives you medical clearance to do so.

What role does your health care team play?

A medical doctor or nurse practitioner can provide a thorough assessment, concussion diagnosis and manage your condition. They can also evaluate ‘when’ you can safely return to play and the provide medical clearance for you to do so.

The value of an interprofessional care team

In all cases though, it’s valuable to have a team, with various health care professionals, working together to help manage your concussion and get you back on the field safely, with an eye on your long-term health.

A chiropractor is often on the sidelines at sporting events, as a trainer or team chiropractor to prevent and address spine, muscle or joint injuries. Chiropractors in Canada are not currently permitted to diagnose a concussion that occurs during sport. However, they have the competencies, including neurological assessment skills, to assess and give you an informed referral to the appropriate health care professional for further evaluation/treatment. Your chiropractor will also work with your interprofessional care team to help manage your condition, if needed.

As many athletes trust chiropractic care and its role in sports medicine, they often consult their chiropractor when they first sustain an injury. A chiropractor can diagnose neck, shoulder or back injuries that commonly occur with a concussion and offer appropriate treatment. They can also help you manage headaches, back or muscle pain that results from a concussion.

While you’re resting and recovering, these injuries might resolve on their own. If not, a chiropractor can help you recover and work with your care team to co-manage your return to play. As part of this process, a chiropractor can evaluate your strength and physical function to help you know when your body is ready to get back in the game.

Some of the best-known strategies for managing a concussion include education, encouragement and a commitment to getting you back to your daily activities as soon as it is safe and appropriate. It takes a committed approach from the right health care team, along with your family and friends, to help you avoid or overcome many of a concussion’s negative results.

Information from the Ontario Chiropractic Association

In the summer months, we turn our attention to the great outdoors with activities, such as golfing, gardening or running.

Being active can help you maintain your flexibility and good posture, build strong bones, and relieve stress. Recreational activities are a great way to enjoy these benefits while having fun. Whether you pick up a garden rake, a golf club or pound the pavement in running shoes, the important thing is to get moving.

Remember to keep your back in mind, as you gear up for a fun-filled summer.

Eight tips to keep your back healthy as you exercise and enjoy the great outdoors this summer

Warm-up
Before hitting the links or even the back garden, consider a short activity to warm up first, like going for a short walk. Make sure to do gentle stretches to limber up muscles and joints before lifting, digging or swinging that golf club.

Learn the Proper Technique
Learn the correct technique for your activity, right from the beginning. Poor technique can cause injury to joints and muscles. For example, be sure to kneel, not bend, when planting your garden. For golfers, take professional lessons to rid yourself of bad habits in your golf swing that could hurt your back.

Maximize Your Flexibility
Maintaining good mobility for muscles and joints will contribute to your athletic ability and help prevent injury. Restrictions in muscle and joint function can hamper your technique and lead to strains and sprains. If you are a runner, take the time to stretch out calf and thigh muscles before hitting the road.

Drink Fluids
Drink plenty of fluids before, during and after physical activity. Remember that once you are thirsty, you are already starting to dehydrate. Dehydration affects your energy level and your physical functioning.

Don’t Overdo It
If you have a big day of yard work planned, consider breaking up different activities into smaller chunks to avoid overloading your body.  With a return to summer sports, consider a smaller training session first rather than a longer one (ie a trip to the driving range before that first round of golf).

Cool Down
Cooling down after any physical activity is just as important as warming up. Take 20 minutes for a brisk walk or a slow jog, and stretch out your muscles and joints before heading for the shower.

Treat Injuries Promptly
If you suffer an injury or experience pain from your summer recreational activities, ice the area to reduce swelling and inflammation.

Seek Professional Help
If pain persists, consult a chiropractor or health care professional, such as a chiropractor, to help you with your recovery. In Ontario, you don’t need a referral to see a chiropractor.

Information from the Ontario Chiropractic Association

The Power of Exercise to Help Manage Osteoporosis

Aging, obesity and chronic health conditions, among other things, can lead to limited mobility and strength. And these issues can in turn contribute to spine, muscle and joint problems. As we age, our bones decline in density, starting at age 30. And if bone mass gets dangerously low, it’s called osteoporosis. Physical exercise, particularly if it’s weight-bearing, can help you better manage osteoporosis, including its side effects.

“The higher you get your bone mass up before 30, the lower the risk of getting osteoporosis later,” says Dr. Kenneth Stelsoe, a chiropractor and owner of Enhanced Wellness Studio in Waterloo, Ontario.

According Report on Ageing and Health 2015, a spine, muscle and joint report prepared for the World Health Organization (WHO), osteoporosis, osteoarthritis and sarcopenia (muscle loss) affect millions. And in Canada, osteoporosis affects two million Canadians but many people only get diagnosed after they break a bone.

A Mix of Issues

For most people, spine, muscle and joint prob­lems start with mild symptoms, such as joint pain, stiffness and swelling. Discomfort can prompt you to limit activity, leading to weaker muscles. You lose more range of motion and things start to increasingly hurt.

“You begin using muscles and joints wrong, which makes it worse,” says Dr. Stelsoe. At this point, people may stop exercising and begin limiting their everyday activities too.

“An inactive lifestyle can contribute to many chronic conditions, including osteoporosis, among others,” says Dr. Amy Brown, a chiropractor at Coronation Chiropractic & Massage Therapy in Cambridge, Ontario. Inactivity can also lead balance issues, which puts you at risk of falling. Plus, people who have multiple conditions must often juggle a wide range of medications and all their potential side effects.

These conditions can lead to very serious outcomes, such as falls that shorten your lifespan. However, it doesn’t have to be this way.

Gamechanger: the Right Exercise to Manage Osteoporosis and Osteoarthritis

Being physically active can turn things around for those with conditions such as osteoporosis and osteoarthritis. That’s the power of exercise.

Exercise impacts health, but it must be the right exercise. Controlled movements that build strength and range of motion are ideal. A combination of activities, such as swimming, cardio gym machines and low-impact aerobics, can be effective. However, weight-bearing exercise works best to help you manage osteoporosis.

For those whose range of motion is limited, yoga and Pilates can be helpful, along with further support from chiropractic care, massage therapy and physiotherapy.

The right activity for the right person can make a big difference. Dr. John Antoniou, an orthopaedic surgeon and former president of the Canadian Orthopaedic Association, says: “You won’t reverse the damage that’s occurred, but it’ll maintain the function that’s still there.”

Exercise can help you manage osteoporosis to slow the rate of bone loss that comes with this age-related bone disease. It can also reverse some age-related muscle mass loss. With less pain, stronger muscles and better balance, you’ll find you can do much more.

How Can a Chiropractor and Your Care Team Help?

A chiropractor can prescribe a therapeutic exercise program to help increase your strength and range of motion in affected areas. This program can include stretching, strengthening, postural awareness, balance training and neuromuscular exercise.

However, exercise as therapy to help manage osteoporosis can be challenging because your instinct is to stop moving once you have mild pain. An integrated approach between a medical doctor who is supporting patients with chronic health conditions and a chiropractor assisting in managing the muscle, spine and joint components can help you become more active.

“The mentality is sometimes it hurts, so I won’t do it,” says Dr. Ed Ziesmann, vice-president of education programs and services for the Arthritis Society. You need to push through discomfort but stop when you feel true pain.

Guidance from health care profession­als on “hurt versus harm” can make sure exercise is healing, not hurting.

Meanwhile, for the many people who don’t enjoy traditional exercise, such as going to the gym, Ziesmann ad­vises focusing on doing everyday life activities. These activities can include walking, gardening and playing golf.

Currently only one in five Canadian seniors get the recommended 150 minutes of activity per week. With help from a health care professional, like a chiropractor and your integrated care team, you can break this pattern to better manage age-related conditions like osteoporosis.

Information from the Ontario Chiropractic Association