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Treating Whiplash with Chiropractic Care and Massage Therapy
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The air is getting cooler and soon ice and snow will become a regular part of our drives to and from work. Slippery roads often result in more fender-benders and that means an influx of patients seeking care at our clinic for accident-related injuries. Our Pickering chiropractic and massage therapy team has decades of experience helping patients move on from their injuries.
People injured in a motor vehicle accident sometimes experience a strain of their neck muscles and the surrounding soft tissue, commonly referred to as whiplash. Anyone who has had such an injury knows neck muscles can be very tender, and neck movement can be quite limited.
Whiplash is a neck injury due to forceful, rapid back-and-forth movement of the neck, like the cracking of a whip. Although whiplash most often occurs during a rear-end auto accident, the injury can also result from a sports accident, physical abuse or other trauma. Research shows that successful whiplash treatment requires patient cooperation and active efforts to resume daily activity.
Need help recovering from a whiplash injury? Contact the Pickering Village Chiropractic & Massage Therapy Clinic today at 905-427-3202.
Common signs and symptoms of whiplash usually — but not always — develop within 24 hours of the injury and may include:
- Neck pain and stiffness
- Worsening of pain with neck movement
- Loss of range of motion in the neck
- Headaches, most often starting at the base of the skull
- Tenderness or pain in the shoulder, upper back or arms
- Tingling or numbness in the arms
- Fatigue
- Dizziness
Most people with whiplash get better within a few weeks by following a treatment plan that includes pain medication and exercise. However, some experience chronic neck pain and other long-lasting complications.
Whiplash may be called a neck sprain or strain, but these terms also include other types of neck injuries.
Some people also suffer from:
- Blurred vision
- Ringing in the ears (tinnitus)
- Sleep disturbances
- Irritability
- Difficulty concentrating
- Memory problems
- Depression
Get Help for Your Whiplash Injury
Do not ignore whiplash-type injuries. If you experience any of the symptoms listed above, seek a medical examination. Health care professionals are alert for the signs of more serious neck trauma.
Good News
The good news is that most whiplash injuries are not serious and will heal fully. Many people experience little disruption in their activities and are able to get on with their daily lives.
Did You Know?
Whiplash can occur from many causes, not just car accidents. For example, it can happen from falling downstairs or having something fall on your head. It can also happen when tackled or bodychecked while taking part in contact sports.
Whiplash can also occur at relatively low impact. For example, a hit in a car accident at less than 10km/hour can cause whiplash. Pain, stiffness and other symptoms of Grade 1 (tender muscles) or Grade 2 (limited neck movement) whiplash typically start within the first two days after an accident.
Avoid Whiplash in the Future: Adjust Your Car’s Headrest
Properly adjusting the height of your car headrest will help prevent whiplash injury in an accident. In an ideal adjustment, the top of your head should be in line with the top of the headrest and there should be no more than 2 to 5 cm between the back of your head and the headrest.
How Chiropractic Care and Massage Therapy Helps Treat Whiplash
Even if you seek chiropractic care complaining of neck pain following a trauma, your chiropractor will evaluate your entire spine because other regions of the spine may be affected (not just your neck). The chiropractor will identify any areas of restricted joint motion, intervertebral disc injury, muscle spasm, and ligament injury and will also feel for tenderness, tightness, and how well your spinal joints move. In addition to a performing a series of spinal adjustments to correct vertebral subluxations, your chiropractor may also prescribe therapeutic exercises to help restore normal motion in your spine and reduce whiplash symptoms.
Massage therapy helps rid the pain caused by whiplash and increases the amount of oxygen the body gives to the tissues, thus speeding up the recovery process. And by stimulating circulation and increasing the flow of oxygen, massage therapy may rid you of the headaches associated with whiplash.
Need help recovering from a whiplash injury? Contact the Pickering Village Chiropractic & Massage Therapy Clinic today at 905-427-3202.
With content from the Ontario Chiropractic Association
Try These Stretches and Exercises for Better Posture
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Over the years, the importance of maintaining correct posture is a topic that the chiropractors and registered massage therapists at Pickering Village Chiropractic & Massage have discussed daily with their patients. And while providing guidance on correct posture has always been a priority, the increased use of digital devices has made maintaining good posture even more of a challenge.
Think about it. How many hours a day do you spend looking at a screen with your head tilted forward?
Chances are if you own a cell phone, tablet, laptop or desktop computer, you’ve spent hours viewing these devices. Other instances where you might tilt your head forward include watching television, driving and even reading a book.
This constant state of having your head tilted forward causes postural alterations, often leading to faulty movement patterns, which increases the stress placed on the neck, shoulders, as well as the head.
Upper Cross Syndrome
Upper Cross Syndrome is described as a muscle imbalance pattern located at the head and shoulder region. It is most often found in individuals who work at a desk or who sit for the majority of the day and continuously exhibit poor posture. The term ‘upper cross’ can be broken down into two components:
- ‘Upper’ simply refers to the head and neck region, as there is a lower cross syndrome for the low back and pelvic regions as well.
- ‘Cross’ refers to the distribution of tight or overactive muscles, which crosses with weak or underactive muscles. Primarily, tightness of the upper back muscles crosses with the tightness of chest muscles, while weakness of the neck muscles in front crosses with the weak muscles of the mid back.
Common signs and symptoms of Upper Cross Syndrome
- forward head posture
- rounding of the shoulders
- hunched upper back
- headaches
- pain in the shoulders, upper back and neck
The good news is that workstation adjustments and appropriate exercises and stretches often improve posture and muscular coordination.
Below are some of the following stretches and exercises that you can do to help improve your posture:
Stretches for Upper Cross Syndrome
Trapezius Stretch
In a sitting position, slowly and with ease, draw your right ear towards your right shoulder. You may place your right hand over your head and let it rest on your left cheekbone for slightly more pressure. Hold for 20-30 seconds. Repeat on the other side. Perform 3-4x throughout the day.
Levator Scapulae Stretch
Similar to the trapezius stretch, the above stretch can be modified by gently pulling your head and directing your nose to your underarm region. Hold for 20-30 seconds. Repeat on the other side. Perform 3-4x throughout the day.
Chest Stretch
Sitting on the edge of a chair with legs slightly wider than shoulder-width apart, have your palms face upwards and lift the chest up. Hold for 20-30 seconds. Perform 3-4x throughout the day.
Strengthening Exercises for Upper Cross Syndrome
Chin Tucks
While seated, look forward and bring your head backward, as if you were making a double chin. Make sure not to tilt your head down. Hold this for 8 seconds. Repeat 5 times and that’s one set. Perform 3-4 sets throughout the day.
Shoulder Blade Squeeze
Sitting comfortably on a chair with arms relaxed by your side, squeeze shoulder blades together without raising them. Hold for 8 seconds before releasing. Repeat 5 times and that’s one set. Perform 3-4 sets throughout the day.
To learn more about how regular chiropractic and massage care can help you maintain better posture, contact the Pickering Village Chiropractic & Massage Therapy Clinic at 905-427-3202.
With content from the Canadian Chiropractic Association
Five Things Your Chiropractor Wishes You’d Stop Doing
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At Pickering Village Chiropractic & Massage, we understand that poor habits can lead to pain that can restrict your ability to work or enjoy your leisure time.
We provide patients with more than just chiropractic and massage services, but also the know-how to build better personal wellness habits so that they can be at their best for work or play, every day.
Contact our Ajax chiropractors and massage therapists to learn more.
Below are five key problem areas that we discuss with our patients on a regular basis. Here’s why you should stop doing them and what you can do instead.
Improper Lifting
Improper lifting is a main trigger for back pain. Before lifting something heavy at work or in the yard, follow these tips to avoid strain.
- Position yourself close to the object.
- Stand with your feet shoulder-width apart with your feet and body pointing in the same direction.
- Bend your knees, keep your back in a neutral spine position and slowly lift the load.
- Keep the load close to your body and pivot with your feet — don’t twist your body while carrying the load.
Texting or Using Your Phone for Hours
Did you know that bending your head to look at your phone can put up to 60 pounds of pressure on your spine?
Here are some tips to avoid the ache.
- Give your neck and shoulders a break by putting down your device and taking some time to stretch.
- When using your phone, raise it up closer to eye level to reduce strain.
Sitting All Day
Sitting for long periods of time, repetitive movements and awkward work positions may lead to pain and discomfort.
Follow these tips to make your workstation more comfortable.
- Use a lumbar support pillow to help you maintain proper posture.
- Avoid sitting in one position for longer than 30-50 minutes at a time. Take a quick stretch break or, even better, get up and move around.
Sleeping on Your Stomach
Sleep should always be restful and rejuvenating, but headaches and neck stiffness can make for a painful wake-up call. Proper neck support can help you get a better night’s sleep.
- Side sleepers should invest in a higher pillow whereas back sleepers should choose a medium height pillow.
- Chiropractors do not recommend that you sleep on your stomach as it can lead to stress and strain on the spine, no matter which pillow you choose.
Choosing the Wrong Bags and Luggage for Your Body
Knowing how to choose and pack backpacks, shoulder bags and luggage can make your journey much more comfortable and back-friendly.
Follow these tips to reduce the strain during your daily commute, vacation or road trip.
- Choose a lightweight backpack that has two wide adjustable padded shoulder straps.
- When using a shoulder bag, don’t always carry your bag on the same shoulder. Switch sides often so that each shoulder gets a rest.
- Avoid purchasing luggage that is already too heavy when empty. Choose a bag with wheels and an adjustable handle when possible.
With content from the Ontario Chiropractic Association.
September is Arthritis Awareness Month
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Worldwide, arthritis is one of the most common conditions affecting the joints. Not just a disease of the elderly, arthritis can strike anyone at any time, regardless of age, health and ethnic background.
“Arthritis is a disease that swells, stiffens and can damage irreversibly the moveable joints in the body. The inflammation it causes can affect internal organs and eyesight and can contribute to pre-mature death — there is no cure.
People with arthritis live in pain, often severe, and are limited in their ability to go about day to day living. They have a higher than average battle with fatigue, poor mental health and an inability to stay employed due to the symptoms they experience. By 2035, nearly 40% more people will have arthritis than today – that’s 8.5 million Canadians.
But arthritis is not seen as the serious disease that it is. This needs to change.”
The Facts about Arthritis
- Arthritis is a category of disease that includes more than 100 types, such as osteoarthritis, rheumatoid, lupus, fibromyalgia, gout and scleroderma.
- In 2000, three of every five people with arthritis were younger than 65.
- Arthritis is the leading cause of disability in Canada.
- Each year, approx 100,000 Canadians are diagnosed with arthritis. The average age of onset is between 41 and 50. About one in six Canadians aged 15 and older has some form of the disease and two-thirds of those affected are women.
- The most common type of arthritis in Canada is osteoarthritis, affecting 1 in 10 Canadians.
- Rheumatoid arthritis is the second most common type of arthritis, affecting 1 in 100 Canadians. You can get rheumatoid arthritis at any age, but it most often appears between the ages of 25 and 50.
- Arthritis affects nearly twice as many Canadian women as men.
- Arthritis costs Canadians more than $4 billion each year in health-care expenses and lost productivity.
Two of the most common types of arthritis are osteoarthritis and rheumatoid arthritis. While they might sound similar, they have very different causes and symptoms.
What is Osteoarthritis?
Osteoarthritis is the most common kind of arthritis. It is characterized by “wear and tear” of the cartilage on either end of the bone.
With time, the cartilage may break down causing the two ends of the joints to rub against each other. It occurs when cartilage (the tough elastic material that covers and protects the ends of the bones) begins to wear away. Cartilage is an essential part of the joint; not only does it act as a shock absorber; it also enables the joint to move smoothly.
How Osteoarthritis Affects Your Body
With osteoarthritis, the cartilage erodes, eventually resulting in pain, stiffness, swelling and bone-on-bone movement in the affected joint. In the spine, osteoarthritis can cause stiffness in the neck and lower back. Cervical arthritis affects the upper spine and neck. Lumbar or lumbosacral arthritis affects the lower back and pelvic area.
What is Rheumatoid Arthritis?
Rheumatoid arthritis is an autoimmune disorder that can affect the entire body. The body’s own immune system mistakenly identifies normal joints as “abnormal,” resulting in an inflammation which can be extensive and painful. If the inflammation is not controlled, damage to the surrounding cartilage and bone within the joint can occur.
How Rheumatoid Arthritis Affects Your Body
With rheumatoid arthritis, the target of the immune attack is tissue in the lining of the healthy joints, resulting in damage to cartilage, bone, tendons and ligaments; sometimes, in other internal destruction. Rheumatoid arthritis usually begins slowly, starting in a few joints and then spreading to other joints over a few weeks to a few months. As time goes on, rheumatoid arthritis involves more and more joints on both sides of the body often in a “symmetrical” pattern.
Chiropractic for Arthritis
Chiropractic has been proven effective in treating arthritis and its symptoms. At Pickering Village Chiropractic and Massage, chiropractors Dr. John Noble and Dr. Mark Fera treat patients who live with both genetic and non-genetic related forms of arthritis.
How can Chiropractic Help Arthritis?
Chiropractic for arthritis addresses the practical issue of getting the body to move more freely. Once the body is aligned to move with fewer restrictions, the need for pain medication lessons, or disappears altogether.
Chiropractic as a regular treatment will also help prevent arthritis, or at least its damaging effects. Dr. Noble and Dr. Fera believe this form of prevention is probably the most crucial benefit in treating the disease.
The lifestyle changes and therapies associated with chiropractic influence diet, exercise and maintaining the body’s alignment will offset health problems that might accompany arthritis. Proper weight and a healthy immune system are both important facts in limiting the devastating effects of all forms of arthritis, especially osteoarthritis and rheumatoid arthritis.
To learn more about how regular chiropractic and massage therapy treatments can help alleviate the symptoms of arthritis, contact Pickering Village Chiropractic and Massage to book a consultation.
How to Avoid Back Pain at the Office
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If you’ve been fortunate enough to spend some time away from the office this summer with your kids, back-to-school for them probably means back-to-the-office for you!
As Pickering chiropractors and massage therapists, we often spend this time of year reviewing the proper way to carry a backpack with parents and their children. You can read that blog post here or contact our Ajax chiropractic and massage therapy clinic at 905-427-3202 to learn more.
Today we’d like to focus on what you are doing now that you’re back at the office.
Back pain statistics
Over 80% of the working population will experience low back pain at least once in their lifetime. Many people sit all day at work, often with poor posture, and this can increase the risk of developing low back pain. Sitting down for long periods of time, repetitive movements and awkward work positions may lead to pain and discomfort. Here are five tips that will make your workstation more comfortable.
How to reduce your back pain at work
Maintain Proper Posture
The secret to good posture is maintaining the spine’s natural curves. If your spine is not properly aligned, your muscles and ligaments have to work harder to keep you upright. When sitting, make sure that your ears, shoulders and hips are in line and your buttocks are at the back of the chair. Sit tall with your chest high.
Adjust Your Chair
Your shoulders and lower back should rest comfortably against the backrest. You may need to use a lumbar support pillow or a rolled up towel to provide extra support to your lower back. The height and angle of the seat should allow for your thighs to be parallel to the floor with your knees in line with or slightly lower than your hips.
Adjust Your Computer Monitor
The top line of text on the screen (not the top of the monitor) should be at eye level. This helps to keep your neck in a neutral position while you work. If your monitor is not adjustable, stack books or other materials underneath it to raise it up.
Check the Position of Your Keyboard and Mouse
Place your keyboard high enough to allow you to rest your arms with your elbows at your sides and your forearms parallel to the floor. If you use a laptop regularly, consider buying an external keyboard so you don’t need to choose between straining your neck to look down at the monitor or straining your arms to reach up to your keyboard. Place your mouse as close to the keyboard as possible to avoid unnecessary reaching.
Keep Moving
More important than maintaining “perfect” posture is moving and changing positions. Avoid sitting in one position for longer than 30-50 minutes at a time. Take a quick stretch break or, even better, get up and move around. While sitting, try to change positions periodically.
For more information on how to avoid lower back pain at the office, call Pickering Village Chiropractic and Massage at 905-427-3202.
Source: Ontario Chiropractic Association
Are You Getting Enough Sleep?
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Did you sleep well last night? And if not, will it affect the rest of your day?
For many, there’s nothing better than a good night’s sleep. A stressful day at the office or hours spent running errands with the kids can be remedied with a solid night of restorative slumber.
Not getting the sleep you need, however, may leave you feeling grumpy and tired all day. Sleep is an important aspect of your overall health – both your body and mind rest and refresh while sleeping. If you have continued difficulty getting a good night’s rest, consult a health professional such as a chiropractor who can help identify the problem and find solutions. Contact our Pickering chiropractic and massage therapy clinic to make an appointment at 905-427-3202.
Finding it difficult to get enough sleep?
Try these tips for enhancing the quality — and quality — of your slumber!
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.
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.
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.
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.
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.
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.
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.
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
7 Ways to Hike Smart This Summer
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Hiking is a great way to get exercise outdoors; socialize with friends, family, or coworkers; and get out and enjoy Canada’s parks this summer. In every case, it’s always a great idea to hike smart.
Here are some quick tips to add to your checklist for a hike that is safe, smart, and fun!
- Know the trail, and stick to it: Get to know your trail before you set out. Review the map. Get to know the entrances and exits to the trail. You should also take the time to figure out where water is available along the trail and mark it on your map. Let someone know where you’ll be hiking and when you plan to be back. Don’t venture off the plotted route.
- Choose an appropriate hike: Know your fitness level, and choose a hike that’s suited to your abilities, and the abilities of those in your group. Stay within your limitations and abilities, and be considerate of the group’s needs as well.
- Dress appropriately: This includes checking the weather and dressing appropriately or bringing along any necessary gear to accommodate an expected shift in sun, rain, or other weather patterns. Don’t set out on an overcast sky with a 50% chance of rain without a raincoat or a poncho.
- Pack wisely: Pack light and strategically. The heaviest items should be food and water (and you MUST bring water) and they should be easily accessible. Try to pack the heavier items close to the centre of the pack and higher up to help maintain your centre of gravity. Other essential packing items include a flashlight, extra batteries, a map, compass, whistle, and a first aid kit. Remember to consider a waterproof cover for your backpack in rainy conditions.
- Wear it right: This is important for your back. If you have a pack with hip and chest straps, put on the backpack, loosen all the straps, and tighten the hip belt at the hips (not above) before tightening the shoulder straps. Tighten the strap across your chest for shoulder support last.
- Walk and talk: When you hike, make sure you have enough energy to chat with your hiking partner. If you’re out of breath or breathing deeply, you might be pushing too hard. You know you have a good pace going if you can carry on a conversation with the person you’re hiking with.
- Take breaks: Don’t let your initial excitement get the better of you. Take a break for ten minutes every hour. Take that time to have a snack and drink some water. Make sure to keep your body fueled before, during, and after your hike.
Article credit: Canadian Chiropractic Association
Head and Neck Pain? Learn How to Manage Your Trigger Points
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A trigger point can be described as a spot or point in a muscle that refers a sensation, be it pain or weakness, to another area of the body. For example, a trigger point in your upper trap muscle may cause a referral pattern into the side of the head, behind the ear (see figure below).
Trigger points are very common and can occur within any muscle of the body. Patients that have trigger points often report persistent pain that results in decreased range of motion of that muscle. The most common muscles affected are in the head and neck area, which can lead to the development of other symptoms such as headaches, jaw pain, ringing in the ear, and eye pain.
Causes of Trigger Points
- A recent or long-term injury
- Lack of exercise
- Poor posture over long periods of time
- Vitamin deficiencies
- Sleep disturbances
- Work-related or recreational activities that cause repetitive stress
There are many ways to manage trigger points, including:
- Acupuncture
- Manual therapy (such as chiropractic care)
- Massage
- Non-invasive modalities such as ultrasound, laser, or electrical stimulation (for example, a TENS machine, which sends small electrical pulses through the skin to change the way pain signals are sent to the brain)
- Steroid injections (which allow medical doctors to deliver medicine directly to the site of injury to decrease inflammation
Things you can do to prevent or improve trigger points:
- Exercise: Regular, gentle exercise is an important part of keeping our muscles nimble and preventing them from seizing up. Here are some exercises to get you started.
- Improve posture: Did you know that how you sit and stand can have a long-term impact on your health? Be aware of where you put your stress. People commonly put stress and tension on their low back or neck. Check out these tips to improve your posture, which can help reduce trigger points.
- Regulate your diet: This might surprise you, but getting a proper balance of vitamins and minerals in your diet can help prevent trigger points from happening or getting worse. It’s always good practice to follow a well-balanced diet. Here are some helpful tips for reading food labels for nutritional information.
- Get enough sleep: You’ve probably heard this more than once, but sleep is important for your body in many ways, including giving your body enough time to restore and repair itself after a day’s worth of activities. Here are a few things you can do to boost your sleep quality and get you into a routine for a good night’s sleep.
- Stretch: Whether you’re at work or playing recreational sports, always remember to stretch before and after. Try using the Straighten Up Canada app to help improve your spinal health.
If you are experiencing persistent muscle or nerve pain, Ajax chiropractors Dr. John Noble and Dr. Mark Fera can provide education on your spine and posture, as well as create a personalized treatment plan. Therapeutic massage therapy is also available at our clinic by Ajax massage therapists Rolf Castanheiro and Jessica Raedisch. Call 905-427-3202 to book an appointment.
Article credit: Canadian Chiropractic Association
Exercise — The Key to Healthy Aging
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Wouldn’t it be great if there was a “magic pill’ that guaranteed our good health as we aged?
While there’s nothing quite that easy, recent research once again suggests that exercise is the best way for us to maintain good physical health as we grow older. How much exercise, you ask? Adding less than an hour a week can make a difference.
The research
Research from the Lifestyle Interventions and Independence for Elders (LIFE) study followed 1,635 men and women age 70-89 for an average of 2.6 years.
At the beginning of the study, all participants had low levels of physical functioning and reported that they engaged in less than 20 minutes per week of regular physical activity in the month before it started.
Half of the participants were then randomly assigned to a program of walking and walking-based strength, flexibility and balance training, while the other half participated in health education workshops.
The findings
The researchers found that the more exercise the people did, the better their physical function. And those who participated in at least 48 minutes of physical activity a week benefited from the biggest improvement in their physical functioning and the biggest reduction in their disability risk.
Why the results are significant
Physical inactivity that often increases with aging puts seniors at an increased risk of illness, hospitalization and disability.
“People who want to live healthy, independent lives are at risk for losing that,” said Roger Fielding of Tufts University who, along with colleagues from eight field sites across the U.S., carried out the research.
“In our first study, we confirmed that physical activity can help prevent mobility loss. Now we see that small increases can have big impacts,” says Fielding.
The benefits outweigh the risks
“Regular physical exercise can bring a host of health benefits to older adults and the benefits often outnumber the risks,” Fielding continued, “If we want to reduce muscle loss, functional decline, and loss of independence as we age, we need to keep people moving.”
For more information on how the study was carried out and the detailed results, click here.
Healthy aging relies on your ability to keep moving and enjoying daily activities with little pain or limitations.
Keep moving with the help of Ajax chiropractors Dr. John Noble and Dr. Mark Fera at Pickering Village Chiropractic & Massage. Therapeutic massage therapy is also available at our clinic by Ajax massage therapists Rolf Castanheiro and Jessica Raedisch.
Call 905-427-3202 to learn more or book an appointment.
With content originally reported by ctvnews.ca.
Exercises to Avoid If You Have Back Pain — And What to Try Instead
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Sometimes, it’s just a simple thing…until it isn’t.
You’ve been told exercise is good to prevent/treat back pain, but did you know that some exercises are not recommended if you have a history of back pain? This is because some exercises put too much demand on your back.
Here are some examples of what exercises you could avoid, and some recommended alternatives:
AVOID: Superman Back Extensions
In this exercise, you begin by lying face down, simultaneously lift your arms and legs off the ground and hold that position. Most people experience quite a bit of discomfort with this exercise, and research has shown that it creates the highest amount of stress to the joints of the low back
>> TRY INSTEAD: Bird-dog
The bird-dog exercise is commonly recommended to strengthen and stabilize your low back without overloading your spine. Start on your hands and knees, engage your stomach muscles. Lift and extend one leg behind you to hip level without tilting your pelvis. Raise and extend the opposite arm to shoulder level. Hold, then return to starting position. Repeat 8–12 times, then switch to the opposite leg and arm. Be careful not to let your low back sag during this exercise.
AVOID: Sit-ups
Although sit-ups may strengthen the abdominal muscles, it may also put a lot of pressure on your spine.
>> TRY INSTEAD: Partial Crunches
Partial crunches are better at isolating your abdominal muscles without risking injury to the low back. Lie on your back with both knees bent and feet flat on the floor. Put your hands behind your neck, tighten your abdominal muscles and raise your shoulders off the floor, being careful not to use your arms to pull your neck off the floor. Hold, and slowly lower your shoulders back down. Repeat 15 times, or as recommended by your exercise plan.
AVOID: Double Leg Raises
Having a strong core is a key component of managing back pain. Double leg raises (lifting both legs together while lying on your back) puts a lot of demand on your low back.
>> TRY INSTEAD: Single Leg Raises
While lying on your back, bend one knee with your foot flat on the ground and keep the other leg straight. Slowly lift the straight leg up and hold. Lower your leg
slowly. Repeat 10 times (or as recommended by your exercise plan) and repeat with the other leg. Remember to keep your back flat on the floor the entire duration of the exercise.
AVOID: Standing Toe Touches
Stretching is important to prevent injury and reduce muscle soreness after working out. It is quite common to have tight hamstrings (the muscles at the back of your thigh) and that may contribute to back pain. However, standing toe touches may stretch the back more than the hamstrings, and may aggravate an existing back injury.
>> TRY INSTEAD: Towel Hamstring Stretches
Lie on your back with one knee bent. Wrap a towel around the foot of your other leg and use it to pull the leg up straighten the knee as you bring that leg up. Hold for 20 seconds, and repeat on the other side. Be sure to keep your back flat on the floor during this stretch.
Article Credit: Canadian Chiropractic Association