World Spine Day 2024!
World Spine Day 2024! October 16th, 2024 marks the 16th annual World Spine Day, coordinated by the World Federation of Chiropractic. This day is dedicated to raising awareness about the global burden of spinal pain and disability, empowering people of all ages and backgrounds to adopt evidence-based strategies for maintaining spinal health. It’s estimated that one billion people worldwide suffer from back pain, and up to 80% of people will experience low back pain at some point in their lives. It’s the single largest cause of years lived with disability globally, making it a significant public health challenge. In light of this, World Spine Day seeks to: Increase public awareness and education about spinal health Encourage active participation in spinal health activities Promote collaboration among healthcare professionals Advocate for programs that support spinal health Ways to support your spine! Stay Active! Current guidelines recommend 150 minutes of moderate to vigorous physical activity per week. This can be achieved with just 20-30 minutes of activity per day that raises your heart rate and gets your blood flowing. Additionally, weight-bearing exercises are recommended at least twice a week. Reduce Sedentary Time! Sedentary time refers to periods where the body is inactive, such as sitting or lying down. Break up long periods of sitting with regular movement breaks, ideally every 30-45 minutes, by standing, stretching, or walking. Sit Well! If sitting for extended periods is unavoidable, ensure you sit with good posture and proper workplace ergonomics. Regular breaks to change your position are essential. Sleep Well! Fatigue and exhaustion can negatively impact your spine. Prioritize sleep by maintaining a consistent sleep schedule and aiming for 7-8 hours of rest each night. Visit Your Local Chiropractor! Chiropractors are spine, muscle, and nervous system experts trained extensively in managing many conditions. Although chiropractors can treat many areas of the body, spinal care is our bread and butter. Seeking care and treatment can significantly impact spinal health and overall well-being! Resources https://www.worldspineday.org/resources/wsd-toolkit-and-materials/ https://www.ncbi.nlm.nih.gov/books/NBK586768/#:~:text=It%20is%20estimated%20that%20up,some%20point%20during%20their%20lifetimes.&text=At%20any%20given%20point%20in,and%2014%25%20have%20neck%20pain. #WorldSpineDay #SupportYourSpine
Stretches to Help With Postural Strain and Neck Pain
Stretches This blog is going to outline some of the best stretches to start taking care of your posture, neck strain and headaches. Our next blog post will outline the best strengthening exercises to help with pain. The neck, your cervical spine, takes on so much pressure these days. There is increased demand on this area from computer work, smart phone use and driving. It is leading to a change in our normal postural alignment referred to as forward head posture. This posture, strains all the muscles and joints of our neck leading to an increase in neck pain, headaches, pinched nerves, degenerative disc disease and decreased function of some of the most important nerves and organ systems we have. It is important to implement a regular self care routine focusing on stretching and strengthening of the area. You will also want to see your chiropractor and other health care practitioners regularly. A chiropractic adjustment helps to maintain proper motion and alignment of the area. This helps you to build your exercises on a correct and healthy frame (the root of the problem). Stretches Hold all stretches for 20 – 30 seconds and repeat twice, 2-3 x/day. Scalenes: Sit with your right hand holding edge of chair. Place your left hand over your right collarbone to stabilize. Pull chin back, tip ear toward left shoulder, turn to look over left shoulder and hold. Repeat on right side. Part 2: Begin in the same position, but now tip left ear to left shoulder, and tip head back as if drinking out of a cup. Repeat on other side. Upper Trapezius: Sit with right hand holding edge of chair. Move chin towards chest, tilt your left ear toward your left shoulder turn right to look up toward the ceiling. Left hand can be used for overpressure – DON’T PULL. Repeat on right side. Levator Scapulae: Sit with right hand holding edge of chair. Tip chin towards chest, tip ear toward your left shoulder and nose toward your left armpit. Left hand can be used for gentle overpressure- DON’T PULL. Alternate side. Pectoralis: Stand either in a doorway or facing a corner. Place your palms/forearms on each side of the corner of a doorframe (or do one side at a time). Place one foot in front of the other and lean your chest forward and hold. Support your body with your legs, not with your arms. Keep your head and chest up in a good posture. Hope these stretches help and stay tuned for our neck strengthening series next week! To book a chiropractic visit to get a more specific look at your neck complaint click here
Back facts: Your Beautiful Spine
Back facts Your spine is a really important part of the body. I would argue the most important part of the body. It is comprised of 33 bones; 7 in the cervical (or neck) region, 12 in the thoracic (or midback), 5 in the lumbar (or low back) region and 5 fused bone that form the sacrum (part of the pelvis) and 4 fused bones that form the coccyx (or tailbone). Functions of the spine: 1. Protects the spinal cord: the spinal cord is formed of bundles of nerves delivering messages between the brain and the rest of the body. Outgoing messages from the brain tell the body what to do. Some of these actions are voluntary – waving at a friend, jumping rope, typing on the keyboard. Other messages are involuntary – breathing, our heart beating, digesting our food. The brain controls all of these actions with or without us knowing it is happening. The spine also delivers incoming messages to the brain. When we step on a sharp object, feel something hot, feeling sore from postural strain these negative messages are sent to the brain. therefore, letting us know what state are body is in. Now the brain can create the appropriate reaction to these incoming responses. 2. Provides structural support and balance to maintain an upright posture: imagine we had no bones between our legs and arms and head, we would literally fold in half! The spine has evolved for us to stand upright as humans we are some of the only mammals that are truly bipedal 100% of the time. The spine is the origin and insertion for almost all of our major trunk muscle groups that keep us stable, balanced and allows for all the movement of our limbs. 3. Enables flexible motion – as a chiropractor this is the function I evaluate on a daily basis. Each of the bones of the spine are connected to the next through the joints of the spine! These joints are beautifully crafted to allow us to move freely. They are called synovial joints. Which means they are fluid filled spaces which minimizes friction and allows flexible range of motion. Chiropractors evaluate the motion of these joints to determine the health of the spine. Chiropractic Care: A chiropractor’s job is to analyze the alignment and motion of the spine which can be compromised by various stresses. These stresses come in 3 categories; physical stress, emotional stress and chemical stress. The intimate relationship of the spine with the nervous system leads to a negative impact in the function of our central nervous system when the spine isn’t functioning optimally. Central nervous system disruption can cause pain patterns to present themselves, body systems to decrease in function and degeneration to occur. By correcting the alignment and motion of the spinal canal we optimize the function of the central nervous system allowing your body to maximize its healing potential! Book an appointment with one of our chiropractors today to start taking care of your Beautiful Spine…. https://drerinmadonia.janeapp.com/
A Chiropractors Guide to a Good Pillow
A Chiropractors Guide As a chiropractor I get asked all the time for a good pillow recommendation!! In this blog I talk about the best pillow to avoid neck pain, headaches and that is chiropractic friendly! A good pillow for sleeping should be comfortable to lay your head upon, but most importantly it must support your neck keeping it in alignment with the rest of your spine. There are many different pillows on the market today from traditional feather and fiber ones to shaped pillows, memory foam and buckwheat. It can be difficult to know what to choose. There is no “best” one for everyone. Try these tips to pick the right one for you. Choose a size suitable for your body size or frame. It should cover the entire back of your neck to avoid putting pressure on your spine. Try out the pillow. Most are packaged in a plastic wrapper so you can lay it on a display bed in the store and put your head on it. This is the best way to find out if you are on the right track. A hypoallergenic one is a must if you suffer from allergies, but it is also a good choice for anyone. Buckwheat filled ones have become increasingly popular. Buckwheat is hypoallergenic, it will mold to the contours of your head and neck providing good support, but it will also change shape when you move. A good quality, supportive pillow provides many benefits including a better night’s sleep, improved circulation, fewer aches and pains and even reduced snoring. Take your time and choose carefully. Your neck and back will thank you for it! When choosing a pillow it is important to choose the one right for your preferred position of sleeping. If you like to sleep on your side you want something that can be tall enough to support your neck (running the distance between the tip of your shoulder and your neck). If you have broad shoulders it needs to be tall enough to craddle your neck just above the shoulders. You want a pillow material that will move from the area your head displaces to move into the area to support the neck. If your a back sleeper you want a smaller one that will just support your necks natural spinal curve. Some of my favourite pillows: The chiroflow – take a look here – https://chiroflow.com/ Tri- Core cervical – https://www.coreproducts.com/products/tri-core-pillow – This product has different sizes depending on how broad your shoulders are. – It is a firm material but as you can see has cut outs to hug and support that neck with an indent for the head. – The higher sides will work best for side sleeping and you can use the shorter sides when you sleep on your back. Smarter-Rest Memory foam pillow – https://www.amazon.ca/Memory-Foam-Pillow-Contour-Travel/dp/B00R1UY148 – See how the pillow is tall and has contours to it to support the neck. This pillow is best for those that prefer to sleep on their side I hope this helps. Make sure to talk about your specific requirements with your chiropractor to make sure you find the right pillow for you!
Boost Your Energy This Fall Naturally!
Lacking energy this fall? Everyone is familiar with all-out energy drain, those times when no matter how enticing that new movie, fabulous shoe sale, or friendly barbecue, you just can’t psych yourself up to go. What can be harder to recognize is chronic energy drain. In this case, you may not necessarily feel the classic signs of exhaustion – like aching muscles or that all-over tired feeling. What you do experience is an increasing lack of get-up-and-go for many of the activities you used to love. If this sounds familiar, take heart. Try these tips and strategies to help increase your energy while avoiding that extra cup of coffee. Keep moving Increasing physical activity actually increases energy. The key is to focus on daily physical activity and not just “exercise!” Scrub, dig, shovel, walk, play, ride or wheel through your day. Small steps like turning off the TV after dinner to go for a walk with your partner, children or dog can make a big difference. Pain-free movement is also an important energy booster. If headache, back, neck or shoulder pain is slowing you down, consider visiting a chiropractor for treatment recommendations to reduce your aches and pains, and energize your day. Sleep tight Making time for sleep is essential to feeling alert and ready to take on the day. Most people need at least eight to nine hours every night. To help create a restful atmosphere, fully darken your bedroom (turn your alarm clock away if the display gives off too much light), regulate room temperature (too hot or too cold, and you’ll wake up), and use “white noise” (a fan or quiet music) to help induce sleepiness. Nourish yourself Meal timing is another important factor in maintaining energy levels. People often skip meals, and wonder why they are tired in the afternoon. Skipping meals can cause blood sugar swings, often resulting in fatigue. You should eat at least three nutritious meals each day, with the last meal well before bedtime. De-stress One of the biggest energy zappers is stress. Stressors like worry or fear can leave you mentally and physically exhausted. Counter these energy killers by programming more relaxation activities into your day. For many folks, increasing exercise burns off the chemical effects of stress and anger, while others find relief in quiet pursuits such as listening to music, reading a great book, or even just talking on the phone. Chiropractic care is also another great way to de-stress. When your spine is out of alignment and lacking normal motion this can increase stress hormones in the brain, including cortisol and adrenaline. When under chronic cortisol and adrenaline release your body can’t relax. By getting adjusted and taking care of your spinal health you turn off this feedback loop and allow your central nervous system to function optimally! Get some sun The body makes vitamin D after exposure to sun, which can help with higher physical performance and improved mood. Try to get 10 minutes of unprotected exposure to the sun at least three times a week. For those fall and winter months consider a good vitamin D supplement. I personally like to take between 4000-8000 IU especially during those really dark weeks!
The Best Solution for Low Back Pain
Low Back Pain Looking for a solution to your low back pain? Did you know 85% of people suffer from low back pain at some time in their life. The evidence shows that manual therapy such as the chiropractic adjustment and exercise prescribed from a trained specialist are 2 of the best ways to combat low back pain. Here are a few great low back stretches to get you started. Here is the most important stretch if you sit a lot on a daily basis. The hip flexors are meant to function when we are upright, sitting all day keeps them in a shortened position which increases our low back normal alignment and leads to irritation of the low back joints. These are common pain producers.
Breastfeeding Difficulty? It Can Be A Chiropractic Issue
Breastfeeding Difficulty Experiencing difficulty breastfeeding can be very difficult for moms. There is so much pressure to be the perfect mother, and it’s easy to worry about what could be causing these issues. Just know that seeking out information and trying to find solutions is a good start, and you are on the right path. A common issue that moms see in their babies is difficulty latching, or only latching when their head turns to one side (either right or left). This can be a sign of a neck issue or misalignment, torticollis or “wry neck.” What is torticollis? Torticollis is a common condition linked to cramping or abnormal positioning in the uterus. This abnormal positioning puts pressure on the sternocleidomastoid muscle (SCM) on one side of the spine, which can cause it to tighten and make turning difficult. If you’ve ever slept in an awkward position, like in a car or on an airplane, and woken up with a sore neck—that’s what wry neck feels like. Basically, it’s contraction of the muscle and restriction or misalignment of the joints of the neck due to awkward positioning. This can happen to children after birth, during birth trauma, or in the uterus. Complications Torticollis causes restricted movement from tension, sending signals of pain to the brain. You may be able to spot signs of torticollis in your baby if they have a head tilt, inability to turn their head completely, trouble breastfeeding, and/or they only look over one of their shoulders. If torticollis goes untreated for months, you may notice flattening on one side of the head. Torticollis can also disrupt a child’s eyes because it causes them to observe their whole world on a tilt and their eyes try to compensate for the misalignment. If you start to notice symptoms of torticollis early on, it’s important to seek treatment, and chiropractic care is a good start. Assessment When there are complications with breastfeeding, and an infant or baby comes in for a chiropractic appointment, the nervous system is often the first thing that’s assessed. By checking that the child’s reflexes are intact, we are able to see whether the reason they are not feeding or looking one way may be from a deeper neurological issue. After ruling out issues in the nervous system, often the next step is assessing for muscle tension (especially in the sternocleidomastoid) and then feeling for the joints of the spine. With torticollis I often find the first few portions of the neck are misaligned. Treatment Treatment for torticollis is two-part: in-appointment and at-home care. During appointments, misalignment is removed—promoting proper movement, as well as decreasing joint inflammation and irritation. This also helps remove interference to the nervous system which helps with overall health and development. Also, during appointments parents can learn how to safely do stretches with their baby at home. In addition to using the stretches, parents can encourage babies to turn to the side they are having difficulty with at home. When laying your baby down, put the side they are having difficulty turning to towards you (or the excitement in the room). This will encourage them to look in that direction and teach them that it’s ok to look to that side. Also, letting babies lay on their tummies and their side is a great way to aid in the treatment of torticollis. Tummy-time encourages babies to lift their heads, which promotes normal spinal development, strengthens the neck, and helps the digestion system. Stretching out the constricted side of your baby’s neck can be done by laying them on their side. Observe what side your child’s head tilt is to and lay them on the opposite side. This lets gravity stretch out the constricted side. You aren’t alone I had a patient whose doctor had noted an issue during the birthing process. When they arrived home and tried breastfeeding, the baby would only breastfeed by turning her head to the right. On top of chiropractic adjustments, coaching with the parents really helped them to promote their daughter turning to the left. While sleeping they positioned her so they were on her left, increased her amount of tummy-time, and did the stretches I taught them during appointments. After consistent weekly visits for a month we got her to start going to her left and spending less time on her right, which has helped prevent any head flattening as a result. If you notice symptoms of torticollis in your baby, contact me to make an appointment today.
Experiencing headaches? Their cause may surprise you
Headache Whether you have frequent migraines, or a headache every once in a while, their secret cause may be a chiropractic issue. Headaches are a pain in the head and can vary in duration, location and sensation. Chiropractic can help alleviate pain from a number of different types of headaches that spur from different triggers. Tension Headaches Tension-type headaches are very common. If you have a pain that starts in your neck or face and travels into your head, it could be coming from muscle tension. Other symptoms can include a constant ache or pain around the head. While tension headaches can be induced by a number of triggers, such as injuries or eye strain, the main causes of this type of pain are postural strain, as well as high stress or anxiety. There are many elements in our lives that play into poor posture and our mental health. Reducing stress, living a healthy and active lifestyle, massage, having your eyes checked and improving your posture are all key ways to reduce or eliminate tension headaches. Cervicogenic Headaches Cervicogenic headaches are secondary headaches, that are a result of another issue in another part of the body. In many cases, the headache comes from issues in the spine. The nerves that cause the pain from these headaches actually appear from the part of your spine where the complaints are actually occurring. Treatment for cervicogenic headaches ranges depending on what works best for each individual patient. Physical therapy as well as a healthy and active lifestyle usually show positive results. Migraine Headaches The throbbing and pulsing of migraines can be debilitating. Migraines can feature an aura or signal from the nervous system before a migraine attack, like sensory problems or trouble speaking or moving normally. The pain from the migraine attack can last 4 to 72 hours and also be accompanied with nausea and vomiting, sensitivity to sensory experience, blurred vision and lightheadedness. The cause of migraines is still unknown, but they usually have triggers ranging from stress to hormonal changes. How Chiropractic Can Help Chiropractic care can be a great option for people who need relief from headaches. The brain is a key part of the nervous system. By caring for the movement of the spine and health of the nervous system it can help reduce or mitigate headaches for some patients. While chiropractic care might not be for everyone suffering from headaches it can be a beneficial option to explore. If you suffer from headaches, chiropractic can help by helping with correcting postural strain and physically aiding your nervous system to help manage stress—two major causes of different types of headaches. If you suffer from headaches, chiropractic can help through two different mechanisms. Firstly, restriction and misalignment of the spine can increase muscle tension and send referral pain into the head. Chiropractic can remove the restriction and misalignment of the spine which will decrease tension and mitigate pain. Secondly, having misalignment of the spine causes an increase of stress hormone production. When you increase movement of the spine it can directly decrease the release of stress hormones and increase the healing response of the body. I take a holistic approach to treating headaches and other chiropractic issues by taking in all factors that play into patients’ overall health, and by referral to other experts when necessary to help patients feel their best. Looking for a solution to your headache pain? Contact me to book an appointment today.
Posture Tip: How to wear your bag!
Poor posture is more prevalent than ever. One of the main stresses to our posture is the bags we carry around and the loads in those bags. Kids and backpacks just seem to go together. Whether you are heading out on holiday with the kids or sending them off to school, chances are they’ll be packing a backpack. You have your own load too, whether it’s a fashionable new purse or a suitcase packed to bursting. Knowing how to choose, pack and lift backpacks, shoulder bags and luggage can prevent them from becoming a pain in the back. Our common-sense guide will spare your back: BACKPACKS Choose carefully: Go for lightweight vinyl or canvas. Pick a pack that has two wide, adjustable and padded shoulder straps, along with a hip or waist strap, a padded back and plenty of pockets. Pack it properly: Make sure the backpack contains only what is needed for the day or the activity. Distribute the weight of the contents evenly. The total weight of the filled pack should be no more than 10 to 15 per cent of the wearer’s body weight. Wear it right: Both shoulder straps should always be used, and adjusted so that the pack fits snugly to the body without dangling to the side. Never sling a backpack over one shoulder. You should be able to slide a hand between the backpack and the carrier’s back. It’s a fact! More than 50 per cent of young people experience at least one episode of low back pain by their teenage years. And poor posture continues to be a major concern. Research indicates one cause is improper use of backpacks. So pack it light and wear it right! SHOULDER BAGS Choosing a Shoulder Bag: Whether your bag is a purse or home to your laptop, choose one with a wide, padded adjustable shoulder strap. Packing a Shoulder Bag: Divide the contents among multiple pockets to help distribute the weight and keep items from shifting. Your bag should not weigh more than 10 to 15 per cent of your body weight. Carrying a Shoulder Bag: Don’t always carry your bag on the same shoulder, switch sides often so that each shoulder gets a rest. Try not to lift the shoulder on which the purse is carried, ideally wear the strap across your chest. LUGGAGE Choosing Luggage: Look for sturdy, light, high-quality and transportable pieces. Avoid purchasing luggage that is already too heavy when empty. Choose a bag with wheels and an adjustable handle when possible. Packing Luggage: Over-packing is a pitfall. Ensure your luggage is never too heavy for you to pick up. Lifting Luggage: Place carry-on luggage into the overhead compartment by first lifting it onto the top of the seat. Use your knees, not your back to lift! The Last Word: Carrying a heavy load that is poorly distributed can cause a number of problems including posture changes, muscle strain, headaches, neck, back and arm pain, and even nerve damage. It pays to pack it light and wear it right.
TEXT NECK: HOW TO AVOID STRAINS AND PAINS
TEXT NECK: HOW TO AVOID STRAINS AND PAINS As you read this article, more than likely on your phone or tablet, take a moment to notice your posture. There’s a good chance that your back is hunched, your head is tilted forward and your shoulders are rounded. When school season starts many students from grade school to university will be spending a large portion of their day looking at a screen as they text friends, read e-books and write essays. Be sure to keep an eye on your posture during these activities. Your back and neck will thank you. Did you know that bending your head to look at your phone can put up to 60 pounds of pressure on your spine? A 2014 study in Surgical Technology International showed that even a 15-degree head tilt adds 27 pounds of pressure. As we use our phones and laptops more and more, that stress adds up! Hand-held devices aren’t going anywhere soon — they’re useful and convenient. As you tap and swipe, follow these tips to avoid the aches and pains that come with the digital age. Take a break Holding up your phone or tablet for extended periods of time can strain the muscles in your shoulders, arms and fingers. Let your arms rest at your sides every so often. The 20-20-20 rule Give your eyes a break! Every 20 minutes, take 20 seconds to look about 20 feet ahead (or as far as possible). Change positions Next time you’re thinking of pulling an all-nighter, try to avoid sitting for longer than 30 minutes at a time. Get up and walk around! Aim higher Raise your phone up closer to eye level to reduce strain on your neck. When watching lectures on your tablet or laptop, be sure to prop it up against something so your shoulders and arms can relax. Stretch it out Slowly turn your head towards your left shoulder, hold for five seconds and repeat on your right side. You can also download Straighten Up Canada! — a free app developed by Canada’s chiropractors with videos of stretches you can do to help your posture in just three minutes! Lastly and most importantly: VISIT YOUR CHIROPRACTOR They are the greatest source of information on how to prevent problems from these types of stresses. Getting adjusted regular helps maintain a good posture, relaxes muscles in the area and gets rid of these pains! Stay healthy!