‘Tis the season for eating great food, spending quality time with loved your ones and sharing cherished traditions. Unfortunately, all of the hustle and bustle can also bring you an unwelcome gift—back pain. Holiday activities such as shopping, wrapping gifts and skating can cause your muscles to work in ways they’re not usually used and can result in neck, shoulder or back pain.

Five Ways to Stay Pain-Free this Holiday Season

Try these five tips to reduce your chances of pain and strain:

Ergonomic Gift Wrapping: After searching high and low for the perfect gifts, it’s time to wrap them up! Rather than spreading out on the floor, use a dinner table or desk. This will make it easier for you to use good posture. Just remember that sitting in one position for too long can put additional strain on your body. Take frequent breaks and stretch your hands, wrists and forearms by clenching your hands and relaxing.

Strain-Free Snowman: Building your very own Frosty the Snowman is top of mind for many children once snow falls. Roll your snowballs into place and work together as a team to lift them when you’re ready. And remember, rule number one is to lift with your legs, not your back!

Lift Light to Shovel Right:  When shovelling your driveway, let your legs and arms do the heavy lifting instead of relying on your back, and push the snow to one side to avoid throwing it. If you must throw it, avoid twisting and turning — face your snowbank and throw the snow straight into it.

Stretch, Skate and Snowboard:  It’s time to sharpen your skates and grab your snowboards! Prevent injuries by stretching before and after you hit the slopes or ice. A basic go-to is the hamstring stretch. Stand tall next to something you can hold on to for support.  Prop the back of one heel up on a surface like a stair, curb or bench and pull your toes back towards you. For a deeper stretch, bend forward slightly at the hips.  Hold the stretch for 30 seconds on each side.

Boxing Day Shopping:  Attention, discount shoppers! Carrying all those bags of sale items may be great for your wardrobe but not for your back. A trip to your car to drop off your bags can lighten the load.
If that’s not reasonable, take breaks and set your bags down or use a backpack to help distribute the weight.

Want more advice on how to beat your back, neck and shoulder pain so you can do the things you love to do? Visit Dr Elkins!

Information from the Ontario Chiropractic Association

https://chiropractic.on.ca/wp-content/uploads/Five-Ways-to-Stay-Pain-Free-this-Holiday-Season.pdf

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

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

By Dr. Aksa Ahmed

Arthritis is a chronic condition that affects the lives of more than six million Canadians. This term describes a group of more than 100 diseases characterized by inflammation in the joints or other areas of the body. Some of the various symptoms arthritis causes include limited mobility, stiffness and joint swelling.

Arthritis is one of the most common chronic health conditions, affecting about one in five Canadians, aged 15 and older.

While there is currently no cure, chiropractic care is one of the many proven approaches individuals can use to manage their arthritic pain. When chiropractic care is combined with physician-led medical management, it’s possible for individuals suffering from arthritis to live full, active lives without noticing much limitation in their daily activities.

Chiropractic Care for Patients Living with Arthritis

I practice in an outpatient chiropractic clinic in the Rheumatology Department at Mount Sinai Hospital in Toronto. My area of focus is spine, muscle and joint care for individuals living with arthritis. While a good portion of our patients are above the age of 50 we are happy to see individuals of all ages.

When I see a patient at our clinic, I start by assessing their symptoms and physical presentation from arthritis and other inflammatory disorders. I then work to create a treatment plan to address their current symptoms and limitations. The patient and I work together to help develop strategies to facilitate lifestyle modifications and goals to help them return to activities they enjoy.

Professional Passion Led by Personal Experience

Like many chiropractors, my professional journey has been shaped by my personal experience. Years ago, I suffered an ankle injury while playing soccer that required medical care. The physiotherapist who was treating me worked in a clinic with other health care professionals, including a chiropractor.

Upon realizing chiropractic care could also help my recovery, I made an appointment and found the treatment did indeed help. The chiropractor treated me with an unparallel level of expertise, kindness and patience. He personalized a rehabilitation plan for me that had me back to doing the activities I love. I became fascinated with the profession.

Fast forward to my post-secondary years in 2015, when I completed my Doctor of Chiropractic degree at the Canadian Memorial Chiropractic College (CMCC). My first experience with a chiropractor allowed me to have an interaction with a specialist who was dedicated to not only my recovery, but also improving my overall quality of life. I encompass the same approach in my clinic.

In this profession, there are many areas of practice and specialities one can pursue. While I was completing my degree, I was involved in arthritis research and developed a passion for it. After practising in a clinic for a few years, I decided to pursue the Advanced Clinician Practitioner in Arthritis Care certification offered through the University of Toronto. This specialization helps me provide even better care for the patients I see today.

Providing Patient-Centred Chiropractic Care for Arthritis

At our clinic, we most often see individuals dealing with various conditions, such as degenerative disc/joint disease, rheumatoid arthritis, ankylosing spondylitis, spinal stenosis, spondyloarthropathies and radiculopathies (also known as “pinched nerves”) secondary to disc herniations (sometimes called “sciatica”). Despite this common thread, every person is different. To best meet their needs, we take an individualized approach in supporting each patient.

Our chiropractic treatment typically involves a combination of manual therapy and exercises, as well as education and self-management strategies to help patients care for their condition on their own. Dealing with a chronic condition like arthritis can be overwhelming. To help make life more manageable, we often provide ergonomic advice and information about assistive devices that can help our patient with mobility and activity.

We also discuss coping strategies, such as mindfulness meditation and guided imagery, to help patients manage the stress and anxiety that can come with their diagnosis.

Our clinic is passionate about providing evidence-based patient-centred care but also has a robust focus on academic research.

Staying Active and Staying Positive

I regularly educate my patients about the importance of maintaining a positive mindset and active lifestyle. The way individuals view their condition is critical to their overall health and well-being. This is particularly true with a chronic condition like arthritis, which they will have for the rest of their lives.

While they may not be able to do all the activities they could previously, there is still so much they can enjoy. Having a chronic condition doesn’t mean giving up doing the things you love! Sometimes, it just means finding new ways to do things and a chiropractor can show you how.

Recently one of my patients, an avid golfer, came to see me because he felt worse after golfing due to spinal stenosis. However, because he understood his pain, he knew it didn’t mean he had to stop golfing. His discomfort meant we had to find a new strategy that would still enable him to play the sport he loves with appropriate modifications.

We worked on his swing, reviewed standing and walking posture, discussed use of a cart when necessary and found a way for him to continue playing without aggravating his pain. With this new knowledge, he was quickly back out on the course, happier than ever. His positive mindset and willingness to try new techniques was, in many ways, the most important part of treatment.

Collaborating and Connecting

The clinic where I work includes many medical doctors and other health care professionals. It’s invaluable to have access to one another’s expertise. We each bring different specializations, knowledge, background and skills to the table. I strongly believe this collaborative approach is the future of health care. It’s what allows us to provide truly optimal patient care.

In addition to my clinical practice, I enjoy connecting with seniors at local community centres. We talk about their conditions and concerns, which may include back pain and other issues, as well as arthritis, that chiropractic care can help. Most importantly, we discuss how they can stay active and continue to live healthy, enjoyable lives. Health care is so much more than what we see in the hospital!

Accessing Care

For millions of Canadians, arthritis can impact their ability to enjoy freedom of movement, productive work, restful sleep and an existence free of unnecessary pain.

Being proactive and taking charge of your health is important. If you or someone you know may benefit from chiropractic care, I encourage you to explore this option. At our clinic, we see many patients who are referred by their medical doctors or the hospital. We also see individuals without a referral, who find us online and come seeking help because in Ontario, you may visit a chiropractor without a referral from a medical doctor or nurse practitioner.

Information from the Ontario Chiropractic Association