Have you been spending more time at your desk lately?
As we make our way through these cold February days, it’s only natural to enter hibernation mode. But if you go home after a long day at your desk only to crouch over your laptop, you may find that all the extra screen time is taking a toll on your body.
In our previous posts, we discussed how poor desk posture often increases your risk of developing neck, shoulder and back pain. Sitting for long periods of time, repetitive movements and awkward seating positions may lead to pain and discomfort long after you’ve left your desk or closed your laptop.
Incorporate this stretch into your daily routine if you suffer from headaches that originate at the back of your neck.
For more helpful videos from the chiropractors and massage therapists at Pickering Village Chiropractic & Massage, visit our YouTube channel.
Don’t be a slave to your desk!
Get moving and enjoy doing the things you love. Your body will thank you for it!
To learn more about how regular chiropractic and massage therapy care can help you maintain better posture, contact the Pickering Village Chiropractic & Massage Therapy Clinic at 905-427-3202.
How did you sleep last night? Really well? Not so great? If you did only manage to grab a few winks, how will it affect the rest of your day?
For many of us, there’s nothing better than a good night’s sleep. After a stressful day at the office or hours spent running errands with the kids, sanity can be restored with a solid night of restorative slumber.
But not getting the sleep you need? That may leave you feeling grumpy and tired all day, especially if irregular sleep patterns have become the norm.
Both your body and mind rest and refresh while sleeping making sleep an important aspect of your overall health.
If you’re finding it difficult to get enough sleep, try these tips for enhancing the quality — and quality — of your slumber!
1. Choose a good mattress
If you wake up with aches and pains that were not there when you went to bed, it may be time to get a new mattress. A good mattress supports the natural contours of the body, letting your muscles and joints fully relax.
2. Make sure you have the right pillow
The quest for a restful night’s sleep should always include a proper pillow. Keep in mind that your head weighs eight to twelve pounds. A good pillow provides comfortable support for your head, neck and upper back muscles so they can get some much-needed rest.
3. Sleep on your back or your side, not your stomach
Canada’s chiropractors recommend sleeping on your back or side. These positions allow your head, neck and spine to relax into their natural alignment. This reduces stress and strain on your muscles and joints that can disrupt your sleep and lead to aches in the morning.
4. Go to bed at the same time every night
Try to go to bed at the same time every night – even on weekends – to keep your sleep cycle in a regular rhythm. Avoid naps, but if you must, limit naps to less than 30 minutes, and be sure to have your siesta before 3:00 p.m.
5. Use common sense and wind down before bed
Avoid caffeinated beverages, heavy meals, alcohol and vigorous exercise within two hours of bedtime – they can all disrupt sleep.
6. Create bedtime rituals
Some people like a hot shower before bed while others like to listen to relaxing music, watch TV or read. These cues let your body know it’s time to prepare for sleep.
7. Let your body wake up with light
In the morning, open the curtains or blinds soon after you wake up. Bright light helps to regulate your natural biological clock.
8. Don’t just lie there…
If you can’t fall asleep after 30 minutes of tossing and turning, get up and do something boring in dim light until you feel sleepy. Try not to look at the clock – it may only make you feel anxious.
A good night’s sleep is just as important as regular exercise and a healthy diet, and vitally important to your long-term health and well-being. If you have continued difficulty getting a good night’s rest, chiropractic care and massage therapy may help. Contact our Pickering chiropractic and massage therapy clinic to make an appointment at 905-427-3202.
With content from the Ontario Chiropractic Association
In celebration of Valentine’s Day, Dr. John Noble and Dr. Mark Fera offer your loved ones, family and friends a complete chiropractic consultation and examination at our expense (a $150 value).
If your friends and family are suffering from neck, shoulder or back pain, fear of the unknown may be keeping them from enjoying the benefits of chiropractic care. If you’re a patient at our clinic, you understand what’s involved in chiropractic treatment. You have also experienced the positive change these treatments have had on your health.
Booking an appointment during Sweetheart Appreciation Week is the perfect way to introduce your friends and family to chiropractic care. There’s no fee and no obligation to begin care.
Below are the answers to a few questions your friends and family may have.
What is chiropractic care?
Chiropractic care is a profession concerned with the diagnosis, treatment and prevention of mechanical disorders of the musculoskeletal system, and the effects of these disorders on the function of the nervous system and general health. Chiropractic care’s emphasis is on manual treatments, which include spinal adjustments and other joint and soft-tissue manipulation.
Chiropractors are spine, muscle and nervous system experts. They are specifically trained to diagnose the underlying cause and recommend treatment options to relieve pain, restore mobility and prevent reoccurrence without surgery or pharmaceuticals.
What are the benefits?
Your musculoskeletal system supports your weight, provides physical stability, enables you to move your body, and protects your vital organs.
Benefits of chiropractic care include:
Improved movement in your neck, shoulders, back and torso
Better posture
Relief from headaches, neck and back pain
Prevention of work-related muscle and joint injuries
Enhanced athletic performance
Improved flexibility
Relief of pregnancy-related backache
Correction of gait and foot problems
What can I expect from my chiropractic treatment?
Chiropractic treatments normally consist of manual therapy, including joint manipulation, mobilizations and soft tissue therapy.
A manipulation (commonly known as an adjustment) is a quick, small thrust to the spine or other parts of the body intended to provide immediate pain relief and mobility.
Mobilizations are slower, more passive movements or stretches that help relieve stiff joints.
Soft tissue therapy refers to a variety of different techniques focused on alleviating discomfort without causing movement.
In addition to manual therapies, Ajax chiropractors Dr. John Noble and Dr. Mark Fera are trained to recommend a course of action that includes exercise, ultrasound or laser treatments, rehabilitation, nutritional counselling and injury prevention strategies.
Whether you are suffering from a specific injury to your muscles, tendons, ligaments and nerves, or you have a chronic condition such as spinal stenosis, osteoarthritis or inflammatory arthritis, Dr. Fera and Dr. Noble can help relieve pain and restore function in the following areas of the body:
Head and neck
Shoulders
Mid-back
Low back and pelvis
Elbows, wrists and hands
Hips, knees, ankles and feet
Are chiropractic treatments safe?
It is important to keep in mind that there is a difference between something being unsafe and having potential reactions. Any therapeutic treatment from medication to manual therapy comes with potential risk.
For example, there is a concept in the pharmaceutical industry known as a risk-benefit analysis which is used to assess how much benefit a medication has compared to the potential risk. The riskier the medication, the less likely it will become mainstream. Spinal manipulations should be recommended for patients when a similar risk-benefit assessment has been conducted. This assessment on the safety of chiropractic treatments is performed via the patient intake form and physical examination.
We have reserved a limited number of appointments during Patient Appreciation Week: February 10th – 15th.
There’s snow in the forecast for Southern Ontario and while that means more chaos on the road for drivers, it also means more homeowners suffering from sore backs, as a result of improper snow shovelling.
“Shovelling out after a storm doesn’t have to leave you stiff and sore,” says Ajax chiropractor Dr. John Noble.
In this video shot last March (during one of our bigger snowstorms), Dr. Noble offers a few common-sense tips on how to shovel safely.
Just because we’re Canadians doesn’t mean we’re experts when it comes to shovelling snow! Follow these guidelines from the Ontario Chiropractic Association and with a little know-how, you can clear your driveway without any back, neck and shoulder pain ruining your day.
Before You Head Outside to Shovel
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.
Before beginning any snow removal, warm up for five to 10 minutes to get your joints moving and increase blood circulation. A brisk walk will do it.
Follow These Tips To Avoid Injury While Shovelling
1. 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.
2. Bend Your Knees
Use your knees, leg and arm muscles to do the pushing and lifting while keeping your back straight.
3. 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. Throw down some salt or sand to ensure you have a good footing.
If you’re experiencing back pain, consider a visiting the chiropractic and massage therapy team at Pickering Village Chiropractic & Massage. We help our patients build better pathways to overall wellness, as well as relief from back pain and muscle aches. Contact our clinic today at 905-427-3202.
With content from the Ontario Chiropractic Association.
There’s a good chance you’re reading this blog post from your handheld device, engaging in a serious but harmful position referred to as “text neck.”
With many of us spending about five hours every day looking at our phones, text-neck aches and pains have become quite an epidemic. Researchers at Harvard Medical Health predict that 7 out of 10 people will experience neck aches at some point in their lives.
What is text neck?
Text neck is a repetitive stress injury to the neck caused by holding your head in a forward and downward position for extended periods of time. While in this position, excessive amounts of tension are created in the deep muscles of your neck and across the shoulders causing both acute and chronic neck pain.
What does text neck do to your body?
Text neck compresses and tightens the muscle, tendon, and ligament structures in front of the neck while lengthening the muscles, tendon, and ligament structures behind the neck. Since the human head weighs approximately 10 pounds, for every inch your head is tilted forward, the weight your neck has to carry doubles and the strain builds up.
But since ditching our devices isn’t really an option, we can make sure to exercise right and practice good habits to prevent the aches and pains associated with text neck.
Follow these simple tips to avoid the aches and pains that come with the digital age. Your back and neck will thank you.
1, 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.
2. 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).
3. Change positions
Try to avoid sitting for longer than 30 minutes at a time. Get up and walk around!
4. 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.
5. 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!
The only thing that’s more important than “perfect” posture is movement. If you still have pain and discomfort after trying these tips, visit Ajax-Pickering chiropractors Dr. John Noble or Dr. Mark Fera to develop a plan to keep you pain-free.
Did You Know?
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!
Take care of yourself.
If you are concerned your posture is suffering due to increased time on your phone or digital device, contact the wellness team at Pickering Village Chiropractic and Massage.
We provide our patients with more than just chiropractic and massage therapy services, but also the know-how to build better personal wellness habits so you can be at your best for work or play, every day.
To book an appointment or learn more about the chiropractic and therapeutic massage therapy services available at our clinic, call 905-427-3202.
With content from the Canadian Chiropractic Association.
Before the holidays are officially behind us, it’s time for one more tradition: setting our goals and resolutions for the New Year.
While many of us place weight loss, healthy eating and getting fit at the top of our to-do list at the beginning of each year, it can be easy to lose sight of our goals during the long winter months. After all, curling up with a good book or binge-watching a series on Netflix is much more enticing than heading out to the gym after a long day at work.
Aside from keeping your New Year’s resolution, there are a variety of reasons why you should make exercise a priority in your life. Here are a few important reasons for you to stay active:
Exercise helps relieve low back pain
Exercise has been shown to have a positive long-term effect on low back pain. Core strengthening exercises, especially, have been shown to be very effective in improving the function of your back.
Exercise improves bone health
Current evidence has shown that exercise can increase bone density and decrease the risk of falls and fractures in the elderly. Studies have also shown that exercise is comparable to medication in improving the day to day functioning of people with osteoarthritis.
Exercise helps prevent obesity
Obesity is often connected to the development of many life-threatening illnesses (e.g., diabetes or high blood pressure). There is strong evidence showing that exercise is important for preventing weight gain as well as keeping your body weight stable after you’ve shed some pounds.
Exercise helps improve your mental health
Physical exercise has been shown to have a positive effect in the long-term management of psychological symptoms, including depression, anxiety, schizophrenia, and chronic stress!
Exercise helps manage diabetes
Diabetes is a common illness affecting approximately 2.5 million Canadians, with over 200,000 cases being diagnosed every year. Researchers around the globe have all found that exercise is one of the pillars of managing diabetes along with diet.
Exercise prevents your risk of cancer and cardiovascular disease
Cancer and heart disease are the leading causes of death in Canada. There is more and more evidence showing that exercise can help protect you from developing cancer in the colon, breast, uterus, and prostate. Studies have also shown that exercise lessens your risk of developing heart disease because it helps reduce the amount of fats and cholesterol in the body (both play a role in damaging your arteries).
Exercise can help improve brain health
Studies have shown that individuals who exercise regularly have a decreased risk of developing dementia. Exercise has also been shown to improve balance and function in individuals with Parkinson’s disease.
The wellness team at Pickering Village Chiropractic & Massage encourages you to improve your overall health by making exercise a part of your daily routine. If you want to learn more about managing your health with exercise, contact our clinic today at 905-427-3202.
With content from the Canadian Chiropractic Association.
As we prepare to officially welcome winter this coming weekend, it’s worth reviewing how our exercise habits will change once snow and ice become a daily occurrence.
It’s no surprise that when it gets cold outside, we tend to spend more time indoors doing sedentary activities and it can be difficult to stay active. If watching Netflix is how you spend your free time, you may want to schedule some more strenuous activity into your week.
Try planning your activities by setting aside time in your schedule — a few days a week — to make sure you’re getting the activity you need.
How much activity do you need?
To receive the health benefits from exercise, adults need a total of 2.5 hours of activity spread across the week, in bouts of ten minutes or more.
These activities need to be moderate-to-vigorous intensity aerobic activities. Moderate-intensity physical activities include brisk walking or bike riding. Generally, you know your activity is moderate-intensity if you sweat a little and breathe harder than when you’re moving about day-to-day. Vigorous-intensity activities include jogging or cross-country skiing, and you’re likely to find yourself sweating and feeling out of breath.
Here are a few tips to help keep you motivated to stay active during the winter months:
Plan activities ahead.
When activities are in your calendar, you’re less likely to forget them. Preparedness also helps set good habits.
Find a fun local activity, like snowshoeing, skiing, skating, or cross-country skiing.
Dress in layers. Insulate your body. When you can keep your body warm, it’s easier to continue being active outside.
Use your daylight hours.
It’s easier to stay outside while it’s still light out. It’s easy to miss out on activities when you start them too late in the day.
Find indoor activities at your local community centre.
This could be aerobics classes, badminton, basketball, or yoga classes.
Climb stairs.
Deliberately add more steps to your day. Consider going up and down a flight in your home, the mall, or an office building more than once over the course of your regular daily activities. As little as five minutes can make a huge difference for your health.
Go online to find more motivation.
There are plenty of free exercise videos you view online, including dance, step, aerobics, or Pilates.
Sign up for a fun run.
You can often find non-competitive “fun runs” in your community that are usually between 5 and 10 kilometres. You can invite friends and family to join in!
Find an activity buddy.
Find someone willing to commit to being active as often as you are, and set a plan. That could be planning to meet for morning walks or afternoon workouts. Having a friend keeps you accountable.
Stay hydrated.
Whatever your activity level is, remember to stay hydrated. It is easy to forget to drink water when it’s cold out, but your body needs just as much hydration in a snowstorm as it does in a heatwave.
Stay motivated.
Most importantly, stay motivated. Revisit your goals (or look for tips to set new ones) to make sure you’re still on track. Plan ahead and make sure you can envision your goal as you look ahead towards the finish line.
To get help on setting activity goals based on your specific musculoskeletal needs, ask your chiropractor about what activities are right for you.
The wellness team at Pickering Village Chiropractic & Massage encourage you to improve your overall health by making exercise a part of your daily routine. If you want to learn more about managing your health with exercise, contact our clinic today at 905-427-3202.
With content from the Canadian Chiropractic Association.
The holiday season is almost here! For many, that means heading out of town to visit friends and family, or perhaps hopping on a plane to a sunny destination.
In the excitement of packing for a vacation or family visit, it’s easy to get carried away and pack more than you need into your suitcase and carry-on.
“Over-packed luggage and improper lifting and carrying techniques are common causes of injury to the back, neck and shoulders,” says Ajax chiropractor Dr. John Noble. “The good news is that many of these injuries can be easily prevented.”
Follow these tips and help take the pain out of your next vacation:
How to Choose Your Luggage
When shopping for new luggage, look for a sturdy, light, high-quality and transportable piece. Avoid purchasing luggage that is too heavy or bulky when empty.
Choosing a bag with wheels and a handle can go a long way to lighten your load.
A good quality backpack with adjustable, padded shoulder straps and a waist strap makes an ideal carry-on because, when worn properly, backpacks can evenly distribute weight.
How to Pack Your Luggage
Over-packing is an easy pitfall, but consider that the larger and heavier the luggage, the more susceptible a traveller is to neck, back and shoulder injuries. Try to only pack what you absolutely need.
When possible, place items in a few smaller bags, instead of one large luggage piece.
Ensure your carry-on luggage does not weigh more than 10 to 15 per cent of your body weight.
Keep the contents of any carry-on luggage to a minimum, pack heavy items at the bottom of the bag and make efficient use of the bag’s pockets.
How to Lift and Carry Your Luggage
Lifting your luggage can’t always be avoided, even if your luggage has wheels. But practising safe lifting techniques can substantially reduce your risk of injury.
Move slowly and, whenever possible, break the action into smaller parts. For instance, when loading a suitcase in the trunk of a car, try lifting it first onto a chair or step-stool, then lifting it into the trunk. Similarly, when placing luggage in an overhead compartment, first lift it onto the top of the seat.
When lifting your luggage, first get close to the load and stand with your feet shoulder-width apart.
Bend at the knees and let your leg muscles, rather than your back, do the lifting.
Hold the load close to your body.
Avoid twisting. Instead, turn your feet in the direction you are headed and turn your entire body in that direction.
Do not carry bulky luggage for long periods of time. Make sure to check heavier items when travelling rather than carrying them for the duration of the trip.
Try to carry light pieces in each hand rather than a single heavy item on one side.
If using a backpack, use both shoulder straps and the waist strap, and adjust them to minimize the bag’s movement.
If using a duffel or shoulder bag, switch sides often to reduce strain.
With exactly a month until Christmas Day, the countdown is on!
‘Tis the season for spending quality time with friends and family, sharing cherished traditions … and running around from store to store looking for the perfect gift. With all of the hustle and bustle, it’s also a popular time of year to experience back pain. Holiday activities such as shopping, wrapping gifts and skating can cause your muscles to work in ways they’re not accustomed to, resulting in neck, shoulder or back pain.
Try these tips to reduce your chances of pain and strain:
1. Ergonomic Gift Wrapping
After searching high and low for the perfect gifts, it’s time to wrap them up! Rather than spreading out your gifts and wrapping on the floor, use a dinner table or desk to ensure good posture. Just like sitting at a desk for a prolonged period of time can cause stiffness, 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.
2. Strain-Free Snowman
Building your very own Frosty the Snowman is top of mind for many children once the snow falls. While snow is can be easy to lift in small portions, giant balls of rolled snow are often heavier than you’d expect. Roll your snowballs into place and work together as a team to lift them when you’re ready. Don’t forget to lift with your legs, not your back!
3. 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.
4. Stretch Before You Skate, Ski and Snowboard
With skiing, snowboarding and skating season upon us, it’s easy to let our excitement for these seasonal activities replace common sense. To prevent injuries, stretch 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.
5. Black Friday and 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.
Take care of yourself this winter.
There are lots of ways to make the short winter days a little brighter. The wellness team at Pickering Village Chiropractic and Massage encourages you to make your physical and mental health a priority over the long winter months.
We provide our patients with more than just chiropractic and massage therapy services, but also the know-how to build better personal wellness habits so you can be at your best for work or play, every day.
To book an appointment or learn more about the chiropractic and therapeutic massage therapy services available at our clinic, call 905-427-3202.
With content from the Canadian Chiropractic Association.
It’s that time of year when the days are getting shorter and the colder weather entices you to spend more time inside.
Is your energy level decreasing, as well?
We’re all familiar with all-out energy drain, those times when no matter how enticing that new movie, fabulous shoe sale, or fun neighbourhood party is, 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.
Make sleep a priority
Making time for sleep is essential to feeling alert and ready to take on the day. Most people require at least eight to nine hours of sleep 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, turn off ), 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.
Don’t skip meals
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. Try to eat at least three nutritious meals each day, with the last meal well before bedtime.
De-stress when and where you can
You’ve probably heard this before, but one of the biggest energy-zappers is stress. Stressors like worry or fear can leave you mentally and physically exhausted. If possible, counter these energy killers by programming more relaxation activities into your day. For many, 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.
Get outside and soak up some sunshine
The body makes vitamin D after exposure to the sun, which can help with higher physical performance and improved mood. While not always easy to do during the fall and winter months, try to get 10 minutes of unprotected exposure to the sun at least three times a week.
Pain-free movement is also an important energy booster. If headache, back, neck or shoulder pain is slowing you down, consider a visit to your chiropractor or massage therapist for treatment recommendations to reduce your aches and pains, and energize your day.
To learn more about how regular chiropractic and massage therapy care can help, contact the Pickering Village Chiropractic & Massage Therapy Clinic at 905-427-3202.
With content from the Canadian Chiropractic Association and the Ontario Chiropractic Association.
The Village Chiropractic Clinic consists of a group of knowledgeable, and friendly professionals that have worked as a team to help me obtain and maintain my optimal health goal through chiropractic and massage therapy.
In celebration of Valentine’s Day, Dr. John Noble and Dr. Mark Fera offer your loved ones, family and friends a complete chiropractic consultation and examination at our expense (a $150 value).
With exactly a month until Christmas Day, the countdown is on!
It’s that time of year when the days are getting shorter and the colder weather entices you to spend more time inside.