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Lift Light, Shovel Right: Six Tips to Protect Your Back This Winter

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The Ontario Chiropractic Association’s “Lift Light, Shovel Right” campaign encourages shovellers to stay safe this season by following the following six tips:

Warm up before you shovel.
It’s probably the last thing you want to do before you shovel the driveway, but warming up your muscles with a 10-minute walk (even on the spot) followed by some simple stretching will reduce your chance of injury.

Don’t let the snow pile up.

If the weather report is calling for several days of snow, shovel more frequently to avoid having to move large amounts of snow.

Pick the right shovel.
It’s time to retire your metal shovel and invest in a lightweight pusher-type version. If you must use a metal shovel, spray it with Teflon first so the snow will slide off.

Push, don’t throw the snow.
Avoid heavy lifting and sudden twisting and turning movements by pushing the snow to the side rather than throwing it.

Keep your back straight and bend your knees.

If you do have to lift a shovelful of snow, keep your back straight and remember to use your knees and your leg and arm muscles to do the pushing and lifting.

Take a break.
Don’t be hero. If you start feeling tired or short of breath, stop for a few minutes and rest. If you feel chest or back pain, stop shovelling immediately. If you have severe back pain or pain that persists more than a day after shovelling, visit a chiropractor.

Chiropractors Dr. John Noble and Dr. Mark Fera are regulated primary health care providers serving Durham Region and beyond. Their training enables them to assess, diagnose and treat disorders of the spine, nervous system and joints and they can be seen without a referral from another health care provider. To book an appointment, call Ajax-Pickering Village Chiropractic today at 905-427-3202.

Happy Holidays from Ajax-Pickering Village Chiropractic

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As Christmas draws near, we’d like to take this opportunity to thank you, our patients, for trusting us with your care over the past year. It has been our pleasure and privilege to be part of your wellness journey.


Special thanks go to those of you who purchased items for our sponsored Christmas family. As always, the response from our patients has been overwhelming and we are humbled by your generosity. Thank you for helping us to make Christmas a little brighter for two Durham Region families.

We wish you all the best of the season and a happy, healthy 2015.

Dr. Noble, Dr. Fera, Jessica, Rolf, Carolyn and Jessica

The Spirit of Giving: Help Ajax-Pickering Village Chiropractic Give Two Durham Region Families a Christmas to Remember

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As the holiday season approaches, we would like to thank you for your faith in our commitment to your health and well being.

This year, we are again sponsoring two families in our community to help give them a very Merry Christmas. We have put all the items needed for each family member on the gift tags on the Christmas tree located in the clinic. 

Please help us by choosing a tag off the tree and dropping off the item to our office by December 18th. Also, please attach the gift tag to the unwrapped gift so we know who it should go to.

You can also help us reach our goal by donating any appropriate non-perishable food items or grocery store certificates.

To learn more about how you can help this year’s sponsored families, speak with Carolyn or Jessica at your next visit or call the office at 905-427-3202.

Thank you!

Be Thankful for Your Good Health During Ajax-Pickering Village Chiropractic’s Patient Appreciation Week

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In the spirit of Thanksgiving, Ajax chiropractors Dr. Noble and Dr. Fera are pleased to offer your loved ones, family and friends a chiropractic consultation and examination at our expense — a $125 value.

We have reserved a limited number of appointments from October 14th through October 18th, so encourage your friends and family to put their health and well-being on their to-do list for fall. Book a complimentary examination today by calling Ajax-Pickering Village Chiropractic at 905-427-3202.

Teach Your Children the Proper and Safe Way to Carry a Backpack

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Do your children know the proper way to carry a backpack? Poor posture isn’t the only side effect to carrying a heavy load with uneven weight distribution; it may also result in the distortion of the spinal column, throwing it out of alignment. The result? Back, neck and arm pain, headaches, muscle strain…possibly even nerve damage.

Each fall, The Ontario Chiropractic Association encourages students to lighten their loads with their “Pack it Light. Wear it Right.” campaign. In addition to providing Ontario chiropractors with helpful literature for their patients, they also provide resource material for students and teachers.

Prevention is the key to ensuring students load and lift their backpacks properly. A heavy backpack carried on one shoulder, for instance, causes the spine to lean and puts stress on the joints and muscles in your mid and lower back. The added daily stress on your mid and lower back can increase the chances you’ll suffer from back problems later in life.

Straighten up! The two shoulder straps on your backpack are there for even weight distribution and should be adjusted so that the pack fits snugly. If your backpack has a waist strap, use that too. It will reduce the strain on your back and transfer some of the load on to your hips.

Whether you’re moving a heavy box or a loaded backpack, it’s important to always lift with your legs and bend at the knees. Avoid twisting your torso when lifting your backpack onto your body. Instead, place the pack on a flat surface such as a counter or table before slipping it on one shoulder at a time, adjusting the straps so they fit comfortably. 

Packing it right means packing it LIGHT. Children in Junior Kindergarten through Grade 8 should aim to keep the weight of their backpacks below 10 per cent of their body weight; older students are able to carry up to 15 per cent of their weight.

Get in the habit of carrying only what you need for the day and pack the heaviest items closest to your body. This way, the majority of the weight in the backpack is closer to your body’s own centre of gravity.

To learn more, visit Ajax chiropractors Dr. John Noble or Dr. Mark Fera at Ajax-Pickering Village Chiropractic, 8 Old Kingston Road, Ajax.

To book a consultation, call us today at 905-427-3202. For a full list of resources available from The Ontario Chiropractic Association, click here.

Your Posture Tip for June — Triangle

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Before you hit the golf course, start working in the garden or tune up your bike for your first trek of the season, it’s important to consider what impact this new activity will have on your body.

Ajax chiropractors Dr. John Noble and Dr. Mark Fera encourage you to make your health and wellness a priority. 

To celebrate spring — and all the exciting outdoor activities that go with it — Dr. Noble and Dr. Fera are pleased to offer your loved ones, family and friends a chiropractic consultation and examination at our expense — a $125 value. 

We have reserved a limited number of appointments from May 12th to May 17th.

To book a complimentary chiropractic examination, call 905-427-3202 today.

Your Posture Tip for April — Warrior II

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Your Posture Tip for March — Warrior I

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Don’t Let a Sore Back Ruin Your March Break Vacation

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Heading to warmer climates this March Break? Make sure your rush out the door and onto the plane doesn’t leave you injured before the fun begins! 

It’s easy to get carried away and pack everything “just in case,” but remember overpacked luggage and improper lifting and carrying techniques are common causes of back, neck and shoulder injuries. Luckily, many of these injuries can be avoided with a little pre-planning.

Choose and pack your luggage carefully
  • Give serious thought to your destination, itinerary and pack only what you absolutely need.
  • Choose sturdy, light, high-quality pieces of luggage. If it’s too heavy too lift when it’s empty, don’t buy it.
  • Lighten your load by choosing luggage with wheels and a handle.
  • Use a quality backpack as your carry-on. Make sure it has adjustable, padded shoulder straps and a waist strap to minimize the bag’s movement. When packed, it shouldn’t weigh any more than 10 to 15 per cent of your body weight. 
    • For more tips on maintaining a healthy back visit OCA
  • Pack your carry-on luggage carefully, placing heavy items at the bottom of the bag and making full use of the pockets to organize smaller items. 
Practice safe lifting techniques
  • Even if your suitcase has wheels, lifting your luggage can’t always be avoided. Reduce your your risk of injury by moving slowly and, whenever possible, breaking the lifting action into smaller parts. For example, when loading your suitcase into the trunk of a car, try lifting it first onto a chair or step-stool, then lifting it into the trunk.
  • When lifting, get close to your luggage and stand with your feet shoulder-width apart. Bend at the knees and let your leg muscles—not your back—do the lifting.
    Avoid twisting motions; instead, turn your feet in the direction you are headed and turn your entire body in that direction.

Use common sense

  • Don’t carry bulky luggage for long periods of time.  
  • Carry lighter items in each hand rather than a single heavy item on one side.   
  • If using a duffel or shoulder bag, switch sides often to reduce the strain on your back, neck and shoulders.

Injuries that result from improper lifting and carrying a heavy load don’t just affect your vacation, they often become chronic and can impact your quality of life. If you experience pain that lasts longer than two or three days, call Ajax-Pickering Village Chiropractic at 905-427-3202 and book a chiropractic assessment.