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Five Tips for Increasing Your Energy This Fall
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It’s the season when daylight dwindles, and the chilly atmosphere lures you indoors, tempting you to embrace coziness.
Do you notice a decline in your energy levels in the fall?
We’ve all experienced complete energy depletion – those moments when you can’t muster the enthusiasm to participate despite the allure of a new movie, an irresistible shoe sale, or an exciting neighbourhood gathering. What might be trickier to identify is chronic energy depletion.
In this scenario, you might not feel the typical signs of exhaustion, such as sore muscles or an all-encompassing weariness. Instead, you find yourself lacking the usual zest for many activities that once brought you joy.
If this resonates with you, don’t despair. Consider these suggestions and techniques to boost your energy without relying on 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.
Five Tips for Raking Without the Ache
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Chances are your posture is the last thing you’ll be thinking about as you head out to rake your leaves this month. But you should because an hour or so spent tidying your lawn can have long-term consequences if your body isn’t accustomed to the activity.
Ajax Chiropractors Dr. John Noble and Dr. Mark Fera and the massage therapists at Pickering Village Chiropractic and Massage have helped numerous patients overcome injuries, many of which have occurred while working around the home.
“Although raking may seem like an easy task, it’s actually an intensely physical activity,” says Dr. Noble. “To avoid injury, it’s important to make sure you’re performing this task correctly.”
Follow these tips and avoid a backache next time you rake.
Pick the right tool for the job
Is your rake the correct length for your height? Ideally, your rake should be about chin high. If it is too tall or too short, this could lead to improper reaching or bending and potential injury.
Get your body moving before the raking begins
Before you grab the rake, spend five to 10 minutes doing a variety of whole-body stretches. These can include a basic hamstring stretch, shoulder, wrist, and side stretches. For a full list of stretches, click here. Do each of the exercises five times, holding each for 15 seconds. Be sure not to bounce, jerk or strain. It should be a gentle stretch, not a pain.
Ensure proper raking posture
Once you’ve warmed up, keep your back straight while raking and avoid repetitive motions by switching arms and pulling in different directions. This allows you to work out different parts of your body equally.
Remember to bend at the knees when lifting
Whether you’re moving a planter across the deck or lifting a bag of leaves, remember to bend at your knees, not at your waist, and keep your feet shoulder-width apart. As you’re lifting, tighten your abs, straighten your knees and keep your back straight. For turning, you should avoid twisting at the waist by moving your feet instead.
Take frequent breaks
Every 20 minutes or so, pause for a few minutes to catch your breath and stay hydrated. Check your posture and perform a few stretches to ensure that you are maintaining flexibility throughout raking.
Follow these tips to rake safely and effectively. However, if an injury does occur, give our clinic a call at 905-427-3202 and book a consultation with our chiropractic or massage therapy team.
Share the Benefits of Chiropractic Care During Patient Appreciation Week
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If you’re a patient at our clinic, you know what’s involved in chiropractic treatment and have experienced the benefits.
Dr. John Noble and Dr. Mark Fera invite your loved ones, family and friends to experience the benefits, as well, with a complete chiropractic consultation and examination at our expense (a $150 value) during our annual Patient Appreciation Week. This year, Patient Appreciation Week takes place between October 16th through 21st, 2022.
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. Besides letting them know the impact chiropractic care has had on your life, they may also need answers to the questions below.
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: October 16th – 21st.
Practical Daily Strategies to Avoid Back Pain
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Whether you’re a student, work in an office or run your own business from home, your daily routine can be a pain … literally. And often, it’s not the big tasks that take the biggest toll on our bodies.
We live in a world where we’re constantly in a hurry, juggling multiple tasks and carrying our belongings with us everywhere. And, believe it or not, this can have serious consequences on your back health.
In fact, back pain sends more individuals to seek medical attention than almost any other ailment, second only to the common cold.
Let’s explore some common activities that adversely affect the back health of Canadians:
Back Pain and Commuting
Just like sitting at your desk, hunching over your steering wheel can cause your muscles to tighten, curving your back. Over time this can result in long-term lower back problems. This is important for the 15.4 million Canadians who commute to keep in mind.
The solution
- Sit at a 90-degree angle and don’t fully extend your legs.
- Move your seat up to allow yourself to sit up straight.
- Adjust your lumbar to fit your back, and if it’s not enough support, try rolling up a towel to help decrease stress on your lower back.
Back Pain in Your Work life
Did you know sitting puts 40 percent more pressure on your spine than standing? It’s important to remember your posture especially when you’ve had a long day at your desk.
The solution
- Practice ‘active sitting’ with your feet flat on the floor in front of you with your back straight, your shoulders squared and chin parallel with the floor.
- Ensure your workspace is set up to enable frequent breaks from sitting, like getting up to go to the printer and taking phone calls while standing.
Read some of our posts on how stretching can help alleviate the pain from improper desk posture.
Back Pain from Carrying Your Belongings
When you’re carrying a heavy purse or laptop bag, your shoulders become out of line. This can cause your muscles to ache and throw your spine out of line.
The solution
- Reduce the number of items you carry with you.
- Consider using a backpack to help distribute the weight of your load evenly across your body. This will help avoid the stress of isolated muscles overcompensating for unevenly distributed weight.
Read some of our posts on choosing the right backpack and lifting your luggage correctly.
Back Pain from Improper Lifting
Strained your back while lifting heavy boxes? You’re not alone. Lifting heavy items improperly can put undue pressure on your spine and even cause spinal disc injury.
The solution
Picture yourself doing the lift before engaging to ensure you’re keeping the object in front of you, your back is straight and you’re lifting with your knees/hips rather than your back.
Related: Five Things Your Chiropractor Wishes You’d Stop Doing
How can chiropractic and massage therapy help with your back pain?
Chiropractic treatment relieves back pain using effective clinical tools like manipulation, mobilization, soft tissue therapy, exercise, patient education and rehabilitation.
Extensively trained in spinal manipulative therapy (SMT), chiropractors are proficient in providing specialized care which has been proven effective in reducing pain, improving function, and decreasing the chances of low back pain becoming a chronic condition.
Ajax chiropractors Dr. John Noble and Dr. Mark Fera can provide education on your spine and posture and create a personalized treatment plan for your low back pain designed to ease pain and lower your risk of recurrence.
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 and book an appointment.
Three Stretches to Help Alleviate the Pain Caused by Improper Desk Posture
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Now that summer activities have wound down, you may find yourself stuck sitting at your desk for longer than before. Is the neck and shoulder pain you’re experiencing from your day job affecting your extracurricular activities?
In a previous post, we discussed how poor desk posture often increases your risk of developing neck, shoulder and back pain. In fact, 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.
Try these stretches to help alleviate the pain caused by improper desk posture.
In these videos, registered massage therapists Jessica Raedisch and Rolf Castanheiro demonstrate stretches for the upper trapezius, suboccipital, and pectoralis minor/major regions.
Incorporate these stretches into your daily routine, and you may find that your neck and shoulder pain slowly become a thing of the past.
Don’t be a slave to your desk! Get moving and enjoy doing the things you love. Your body will thank you for it!
The chiropractic and massage therapy team at Pickering Village Chiropractic & Massage helps patients build better pathways to overall wellness, as well as relief from back pain and muscle aches. Poor habits and injury can lead to pain that can restrict your ability to work or enjoy your leisure time.
We provide you with more than just chiropractic and massage services, but also the know-how to build better personal wellness habits so that you can be at your best for work or play, every day. Contact our clinic today at 905-427-3202.
Patient Appreciation Week: Share the Benefits of Chiropractic Care with Your Family and Friends
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Even though September is just getting underway, Pickering Village Chiropractic & Massage is planning for October and our annual Patient Appreciation Week. Dr. John Noble and Dr. Mark Fera invite your loved ones, family and friends to experience a complete chiropractic consultation and examination at our expense (a $150 value).
If you’re a patient at our clinic, you know what’s involved in chiropractic treatment and have experienced the benefits.
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. Besides letting them know the impact chiropractic care has had on your life, they may also need answers to the questions below.
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: October 16th to 21st.
To learn more or book your appointment, contact Pickering Village Chiropractic & Massage today at 905-427-3202.
Concussion Warning Signs and Symptoms
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A concussion is a traumatic brain injury that occurs when your brain is shaken inside your skull. All it takes is a hard tumble on the basketball court or a blow to your head, neck or body.
That’s right, you don’t necessarily have to hit your head. It can happen when your body jolts suddenly due to a hard tackle or a car accident; the resulting injury may be whiplash and a concussion.
This trauma can potentially damage the blood vessels in your brain or injure its tissue. To minimize the risk of long-term damage, it’s important to learn how to identify and manage a concussion.
The Invisible Injury
A concussion is often referred to as an ‘invisible injury’ because its symptoms aren’t always easy to recognize. Even MRI imaging isn’t perfect at identifying one. But when this kind of brain trauma happens, the effects are all too real.
Contrary to popular belief, concussions don’t only happen if you black out. In fact, nine times out of ten, concussions don’t make you lose consciousness and some only cause a brief interruption in mental alertness.
Athletes: Step back and manage a concussion
Studies have shown that most high school and college athletes don’t report concussions while playing football. They may not realize that a concussion can happen even if you don’t black out.
In the past, athletes in many sports returned to play too soon after a concussion, sometimes even on the same day. But thanks in part to Rowan’s Law, sports and health organizations are starting to take these injuries much more seriously. Trainers, healthcare professionals and athletes themselves are watching more closely for concussions. They are also taking a more conservative approach to rehabilitation and return to play. This is an important change for the health of athletes everywhere.
Here are some points to consider and steps you can take to reduce your risk of long-term effects:
How can I tell if I have a concussion?
Effective concussion management starts with recognizing the signs and symptoms, some of which may show up hours or days after your injury. It’s important for parents, coaches, trainers and athletes to recognize the warning signs and remove the athlete from play if any of them are present.
Check for warning signs of a concussion:
- Difficulty thinking clearly, concentrating or remembering new information
- Headache, blurry vision, queasiness or vomiting, dizziness, balance problems or sensitivity to noise or light
- Irritability, moodiness, sadness or nervousness
- Extreme sleepiness or difficulty falling asleep or remaining asleep
Concussion symptoms can vary widely from person to person. One person might suffer from pain, while another may have depression and trouble sleeping. For a complete list of symptoms, visit Brain Injury Canada.
See a trusted, licensed healthcare professional as soon as possible.
Any athlete with potential concussion warning signs should see a medical doctor or nurse practitioner as quickly as possible for a diagnosis. Remember, there is no simple test for a concussion. You can miss a concussion if you rely only on a five-minute assessment done on the sidelines. (Note: If this incident did not occur during sport, another licensed health care professional, such as a chiropractor, is permitted to assess you and diagnose a concussion.)
Athletes, coaches, parents and healthcare professionals should stay up to date on concussion safety. If you are not comfortable dealing with a concussion yourself, have a plan in place so you know exactly who to ask for help to identify and manage a concussion if someone shows warning signs.
What should I do immediately afterwards to manage a concussion?
If you’ve had a concussion, the first 10 days are crucial. During this time, you’re at the greatest risk for another. Not only that, the risk of a second concussion rises every time you have one. If you can protect yourself in those first few days, you’ll have much better odds of a full recovery.
When can I return to play?
Most people recover from a concussion within a few days to three months. The Zurich Consensus statement on concussion recovery recommends the following five stages of rehabilitation:
- No activity: Focus on recovery. Rest your body and your mind.
- Light aerobic exercise: Get your heart rate up with light activities, such as walking, swimming and stationary cycling, but don’t go past 70 per cent of your maximum heart rate. Your goal is to increase your heart rate without risk of re-injury. Do not do any resistance training yet.
- Sport-specific exercise: Add movement by re-introducing sport-specific movement, like skating or running drills in soccer. Don’t do anything that might put your head at risk of being hit.
- Non-contact training drills: Add more complex training drills to improve your exercise, coordination and working memory (cognitive load). This can include passing drills in football or hockey. You may start resistance training again.
- Full-contact practice: Resume normal training once you attain ‘medical clearance’ to confirm it’s okay. This will build your confidence and skills before returning to play. A medical doctor or nurse practitioner can provide this medical clearance. A chiropractor can also co-manage return to play decisions and sports-specific guidelines.
If you experience recurring symptoms at any stage in your recovery, restart this process and remain inactive until the symptoms stop. Once you complete these five stages, you can return to play but only after a licensed health care professional, who is trained in evaluating and managing concussions, gives you medical clearance to do so.
What role does your healthcare team play?
A medical doctor or nurse practitioner can provide a thorough assessment, and concussion diagnosis and manage your condition. They can also evaluate ‘when’ you can safely return to play and provide medical clearance for you to do so.
The value of an interprofessional care team
In all cases though, it’s valuable to have a team, with various healthcare professionals, working together to help manage your concussion and get you back on the field safely, with an eye on your long-term health.
A chiropractor is often on the sidelines at sporting events, as a trainer or team chiropractor to prevent and address spine, muscle or joint injuries. Chiropractors in Canada are not currently permitted to diagnose a concussion that occurs during sport. However, they have the competencies, including neurological assessment skills, to assess and give you an informed referral to the appropriate healthcare professional for further evaluation/treatment. Your chiropractor will also work with your interprofessional care team to help manage your condition if needed.
Many athletes trust chiropractic care and its role in sports medicine, so they often consult their chiropractor when they first sustain an injury.
At Pickering Village Chiropractic & Massage, chiropractors Dr. John Noble and Dr. Mark Fera can diagnose neck, shoulder or back injuries that commonly occur with a concussion and offer appropriate treatment. They can also help you manage headaches, and back or muscle pain that results from a concussion.
While you’re resting and recovering, these injuries might resolve on their own. If not, they can help you recover and work with your care team to co-manage your return to play. As part of this process, they can evaluate your strength and physical function to help you know when your body is ready to get back in the game.
Some of the best-known strategies for managing a concussion include education, encouragement and a commitment to getting you back to your daily activities as soon as it is safe and appropriate. It takes a committed approach from the right healthcare team, along with your family and friends, to help you avoid or overcome many of a concussion’s negative results.
The chiropractic and massage therapy team at Pickering Village Chiropractic & Massage helps patients build better pathways to overall wellness, as well as relief from neck and back pain and muscle aches. Poor habits and injury can lead to pain that can restrict your ability to work or enjoy your leisure time.
We provide you with more than just chiropractic and massage services, but also the know-how to build better personal wellness habits so that you can be at your best for work or play, every day. Contact our clinic today at 905-427-3202.
With content from the Ontario Chiropractic Association
Tips for Choosing (and Wearing) a Backpack
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Are you preparing to send your children off to school next month? If so, Ajax chiropractors Dr. John Noble and Dr. Mark Fera encourage you to use common sense when choosing their new backpack for the school year.
How your children carry their backpacks can affect their health.
Carrying a heavy load that is unevenly or improperly distributed can result in poor posture; and even distort the spinal column, throwing it out of alignment. This can cause muscle strain, headaches, back, neck and arm pain, and even nerve damage.
A heavy backpack carried on one shoulder, for example, forces the muscles and spine to compensate for the uneven weight. This places stress on the mid and lower back and may increase the likelihood of back problems later in life.
While we don’t often associate neck, shoulder and back pain with children and teens, we should. More than 50 per cent of young people experience at least one episode of low back pain by the time they reach their teenage years, with research indicating that the improper use of backpacks is one of the major causes.
If your child does complain of back pain, numbness or weakness in his or her arms and legs, they should get help to prevent future problems. Contact the Pickering Village Chiropractic and Massage Therapy clinic to learn more at 905-427-3202.
Does your child know the proper way to carry a backpack?
Prevention is key. Here are a few tips for helping your school-age children carry their backpacks comfortably and safely.
Choose the right backpack
Leather may look great, but it’s far too heavy. Go for vinyl or canvas instead. Choose a backpack that has two wide, adjustable, padded shoulder straps, along with a hip or waist strap, padded back and plenty of pockets. Make sure the pack fits properly, is not too snug around the arms and under the armpits, and that its size is proportionate to the wearer’s body.
Pack light — they’re not moving out!
Make sure your child’s backpack contains only what is needed for that day, ensuring that the weight is distributed evenly. It’s a good idea to know roughly what each item weighs. The total weight of the filled pack should be no more than 10 to 15 percent of the wearer’s own body weight. Pack the heaviest objects close to the body, and place bumpy or odd-shaped ones on the outside, away from the back.
Teach your child the proper way to put on a backpack
It’s a good idea to help young children with this, at least the first few times. Put the backpack on a flat surface, at waist height. Slip on the pack, one shoulder at a time, then adjust the straps to fit comfortably. Remember when lifting a backpack, or anything, to lift using the arms and legs and to bend at the knees.
Wear it right — make the backpack do the work!
Both shoulder straps should be used and adjusted so that the pack fits snugly to the body, without dangling to the side. Backpacks should never be worn over just one shoulder. You should be able to slide your hand between the backpack and your child’s back. The waist strap should also be worn for added stability.
To learn more, book a consultation with Ajax chiropractors Dr. John Noble or Dr. Mark Fera at Pickering Village Chiropractic & Massage. Call us today at 905-427-3202.
With content from the Ontario Chiropractic Association
Causes, Symptoms + Treatment Options for Sciatica
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If you’ve ever had pain radiate from your low back, through your hips, and down one leg, you may have experienced sciatica.
What is sciatica?
Sciatica is a distinct and often excruciating type of back pain that originates from the sciatic nerve. The sciatic nerve runs down the length of each leg, starting in your low back and ending at the heels of your feet.
Sciatica is a term used to describe the pain caused by irritation of that nerve. You may find that are a variety of names for it, including lumbosacral radicular syndrome, discogenic sciatica, nerve root pain, and nerve root entrapment, but sciatica is the most common term.
How is sciatica different?
Sciatica is different from low back pain in that it results from the sciatic nerve, rather than the spine.
This nerve serves an important function, affecting the hamstrings, calf muscles, lower leg muscles, and some foot muscles. In many cases, the pain gets worse with twisting, bending, sneezing or coughing.
Causes of sciatic pain
Researchers estimate that 90 per cent of sciatic pain cases are caused by a herniated disc where the nerve root is compressed. This can occur as a result of an injury or age-related wear and tear. Other possible causes include lumbar stenosis and piriformis syndrome.
Common symptoms of sciatica
Patients most often complain about pain radiating down the back of their leg, reducing their mobility. “Leg pain from true sciatica can also be mistaken for many other medical conditions so please consult your chiropractor who has the most experience in this area,” explains Pickering chiropractor Dr. John Noble.
Who’s most at risk?
While more research is needed to determine the exact incidence and prevalence of sciatica, it’s estimated that five to 10 percent of patients with low back pain have it, and 10 to 40 percent of people experience it in their lifetime.
There are certain risk factors that increase the chance of developing sciatica, including age, height, mental stress and cigarette smoking. In addition, certain occupations are predisposed to sciatic nerve pain, including machine operators and truck drivers.
How is sciatica diagnosed?
When a patient complains of pain radiating down their leg, a chiropractor will typically conduct a full history and physical examination to determine whether the sciatic nerve is to blame. Chiropractors often work as part of a patient’s healthcare team. If there are red flags present – such as if Cauda Equina syndrome is suspected – the chiropractor will recommend advanced imaging to determine if surgery should be considered.
Treatment options for sciatica
There are a variety of treatments that chiropractors can offer, including recommendations on lifestyle changes, including:
- Physical activity
- Acupuncture
- Spinal manipulation
Home treatment for sciatica
Talk to your chiropractor to ensure you are doing everything you can to improve your condition at home. He or she may recommend one or more of the following:
- Use hot and cold packs for comfort
- Avoid sitting or standing for long periods
- Practice good posture
- Improve your core strength through exercise
- Gently stretch out your lower back and hamstrings
- Take a walk regularly, go swimming, or try aqua fitness
- Use the proper technique when lifting heavy objects
How can you prevent sciatica?
“Core strength is one of the most important factors in preventing sciatica,” says Ajax chiropractor Dr. John Noble. You can reduce the chances of developing sciatica by exercising regularly and paying attention to your posture. Try the following exercises if you’re looking for inspiration, but the most important thing is to find an activity you enjoy:
- Walking
- Jogging
- Swimming
- Cycling
- Dancing
- Strength training
- Yoga
- Tai Chi
- Pilates
Understanding the causes, symptoms, and available treatments is crucial for effectively managing this condition. If you experience persistent back pain with radiating leg pain or other related symptoms, it is essential to seek medical attention promptly.
A healthcare professional can diagnose the underlying cause and develop an appropriate treatment plan to help you find relief and improve your quality of life. To learn more about how chiropractic care and massage therapy can help you manage your sciatic pain, contact the Pickering Village Chiropractic & Massage Therapy Clinic at 905-427-3202 to book a consultation with a member of our wellness team.
10 Reasons Why Exercising in Water is Good for Your Body
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The heat is on across Southern Ontario. Whether you’re staying cool in a nearby lake, beach, or swimming pool, let’s talk about water exercises and why they’re good for your body.
Here are 10 benefits of exercising — particularly swimming — in water:
- There’s low impact on your joints: Water’s buoyancy supports the body, allowing for greater freedom of movement. Performing stretches and exercises in water can help increase flexibility and improve range of motion without straining the joints.
- It does a better job at keeping you cool: Working out can cause you to overheat, especially in the summer. Exercising in the water helps the body cool off faster and reduces the risk of overheating. If the water is warm, it may not help keep you cool, but it does help increase blood circulation, which is a plus when exercising.
- Water has built-in resistance: Because you’re moving your body through water instead of through air, you’re working harder. This resistance is great for building all-around strength and endurance.
- You can adjust the resistance: Depending on your speed, position, or form in the water, the resistance you face is dynamic. For example, the more streamlined your swim stroke, the faster you’ll travel with less resistance. If you’re jogging or running in water, particularly if it goes higher than your waist, you’re getting much more resistance (this is often done if you’re training to improve your running speed, strength, and endurance when you’re on land).
- It gets easier over time: The more knowledge and skill you have with respect to swimming, the more efficient your body becomes when moving through the water. This translates to less energy and effort exerted, and greater speed. The good news is that the more you learn, practice, and condition your body, the easier swimming will be.
- You can incorporate rest: You don’t have to stop exercising in the water to give your body a rest during a workout. If you’re swimming, you can add resting strokes like sidestroke or elementary backstroke for a minute or two (or a lap or two in the pool) until you recover.
- You can increase intensity slowly: The benefit of swimming is that you can make gradual changes to your routine without much effort. Simply increase the time spent swimming continuously and take shorter rest breaks—or replace your breaks with rest strokes (see tip #6) as you build up your swimming regime.
- It’s great for keeping joints limber and toning muscles: Since exercising in the water is so low impact, your joints stay nimble. With the built-in resistance of the water, swimming is great for keeping your muscles toned.
- It offers reduced muscle soreness: The hydrostatic pressure exerted by water helps reduce muscle soreness and swelling, making it an excellent choice for post-workout recovery. It can also alleviate symptoms of conditions like fibromyalgia and chronic pain.
- It offers support for the whole body: Not only is exercising in the water low-impact, but it’s also excellent for support. Bonus: it supports your back! You don’t have to worry about the weight of your body on your spine or your posture when you move your body through water. If you’re not a swimmer, you can still use the water for gentle exercise: do some walking workouts waist-deep in a swimming pool to take the pressure off your joints and back while still getting movement.
So, take the pressure off, hit up your local beach or pool, and go for a swim!
Remember to stay hydrated when you exercise. If you’re swimming outdoors this summer, be sure to remember to be safe in the sun and heat.
Are you suffering from neck, shoulder or low back pain?
At Pickering Village Chiropractic and Massage, we use chiropractic treatment to relieve neck, shoulder and lower back pain using effective clinical tools like manipulation, mobilization, soft tissue therapy, exercise, patient education and rehabilitation.
Extensively trained in spinal manipulative therapy (SMT), our chiropractors provide specialized care to reduce pain, improve function, and decrease the chances of neck, shoulder and lower back pain becoming a chronic condition.
Looking for a chiropractor?
Ajax chiropractors Dr. John Noble and Dr. Mark Fera can provide education on your spine and posture and create a personalized treatment plan for your low back pain designed to ease pain and lower your risk of recurrence. Therapeutic massage therapy is also available by massage therapists Rolf Castanheiro and Jessica Raedisch. Call 905-427-3202 to book an appointment.