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Busting the Myths Around Back Pain

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rear view of man with his hands holding his lower back

The sun is shining, the birds are singing, and the great outdoors is calling your name. As the warmer weather arrives, the temptation to get outside is practically irresistible.

Maybe you’re eager to lace up your running shoes and hit the pavement again. Or perhaps you can’t wait to get started in your garden. Whatever outdoor activity has you excited, it’s important to approach it with caution. After all, you want to make sure you don’t overdo it right out of the gate.  A little preparation can go a long way in keeping you pain-free as you enjoy the return of spring.

Remember, back pain doesn’t discriminate. And even though you’re more likely to experience back pain as you age, it’s safe to say that most people will experience back pain at some point in their lives.

Over the years, you may have heard a few theories about what causes back pain and what to do when the pain interferes with your daily life. But do you have the right facts?

Here are some common myths surrounding back pain and the truth behind them.

1. This pain is so intense I should probably head straight to the emergency room.

Evidence shows that most low back pain cases are manageable and do not require an emergency visit.

When should you go to the ER? Go to the emergency room if you are experiencing a loss of sensation in the saddle area or if you have lost bowel or bladder control. Otherwise, your best first step is to find a musculoskeletal expert such as a chiropractor to diagnose and treat the cause of your low back pain. If the cause of your pain is serious enough to warrant the emergency room, these specialists will immediately send you there.

When pain affects your quality of life you want help today, not tomorrow. Call Pickering Village Chiropractic & Massage and our staff will do their best to get you assessed quickly. Call us at 905-427-3202 to book an appointment.

2. If I’m in a lot of pain, there must be a lot of damage.

Pain is a sensation that acts as a warning system for your brain. Many things can cause that warning system to go off. A musculoskeletal expert can help determine if your pain is related to your joints, muscles, tendons, ligaments or nerves. It’s important to remember that intense pain doesn’t necessarily mean that there is significant damage.

3. All I need is to stretch my back.

Before you stretch, it’s important to get checked out to see if stretching is the right thing to do. Certain stretches can make things worse depending on why your back is hurting. For example, if you have a disc problem, you may want to avoid stretches that flex the spine and put additional pressure on the discs. A chiropractor can help you discover the root cause and show you which exercises and stretches will help.

4. Applying heat will help relieve my back pain.

Applying heat may make the inflammation of your joints, surrounding muscles and ligaments worse. Ice is the way to go for at least the first three days of short-term (acute) pain.

5. Pain is the main indication that something is wrong.

Your back may be in trouble and you may not feel it. Restricted movement or discomfort in your arms, legs and shoulders are also indications of spinal problems.

6. I need an X-ray, CT or MRI to figure out why I have back pain.

The reality is that most causes of acute lower back pain will not show up on an X-ray, CT or MRI. A qualified healthcare provider is trained to know when you should have diagnostic imaging done, and they have a series of other tests they can do to help you get to the bottom of what is going on.

7. Now that my back pain is gone, I can stop doing my exercises.

Once the pain stops, many people stop doing the things that helped them get rid of the pain. It’s important to make healthy back care and exercise a regular part of your routine. Otherwise, your back pain is likely to return.


If you’re experiencing back pain, consider 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 provide relief from back pain and muscle aches. Contact our clinic today at 905-427-3202.

With content from the Ontario Chiropractic Association

Walk Like a Penguin This Winter to Avoid Slipping on the Ice

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Winter has officially arrived in Southern Ontario! Once the temperature drops, what starts as a wet sidewalk or driveway can quickly turn into a sheet of ice.

Whether you’re going outside for some exercise, running an errand, or simply getting to and from your car, winter walking can be hazardous.

“Each year around this time, we start seeing an increasing number of patients who have suffered a fall on the ice,” says Durham Region chiropractor Dr. John Noble. “Our chiropractic and massage therapy team can offer guidance and provide care, but ideally it would be best if the fall could be avoided!”

There are some precautions you can take to make sure you get to your destination safely. Here are eight ways to avoid a slip and fall on snow or ice:

Choose the right footwear

There are some great options for winter boots that provide slip resistance.

Look for these features: rubber soles, and non-slip tread.

Plan ahead

Give yourself extra travel time so you can walk without being rushed.

Don’t be distracted

Avoid walking and using your phone at the same time.

Be on the lookout for ice

Avoid icy patches when possible. When in doubt, assume that all dark and wet pavement surfaces are slippery.

Be prepared

If you don’t have salt for your stairs, driveway, or walkway, use sand or non-clumping cat litter to sprinkle on icy surfaces outdoors. If possible, only walk on paths that receive maintenance. Don’t take shortcuts where snow isn’t regularly removed

Use support

Use handrails when available and steady yourself on the door frame of your car when getting in and out of a vehicle.

Don’t compromise your balance

Avoid carrying items in your arms as that may cause you to be unbalanced. Walking with your arms swinging at your sides is the best way to maintain balance. Make sure to keep your hands out of your pockets to help with balance and walking posture (don’t forget your gloves).

Walk like a penguin

When the terrain is super slippery, try practicing these “penguin-like” techniques for stability:

  • Keep your feet “flat-footed” (place your whole foot down at once—this also slows your walking speed)
  • Take short strides or shuffle your feet forward
  • Keep your knees slightly bent and feet pointed out. Lean forward slightly

Make sure to check for weather updates before you head out! If you have experienced a slip or fall, our Pickering massage therapy and chiropractic team can help.


If you’re experiencing back pain, consider 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.

Should You Apply Ice or Heat? Use the “PRICE” Method for Sprains and Strains

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woman grabbing her ankle

If you’ve ever suffered a sprain or a strain, you understand the frustration that comes with it. Besides the pain and discomfort, there’s the disruption to your daily routine. You might even find yourself temporarily unable to partake in your favourite activities.

Thankfully, there’s a method to manage these acute injuries effectively, mitigating pain and speeding up recovery. It’s called the “PRICE” method, a helpful acronym that is useful to remember when you have an acute injury.

Before we dive in, let’s quickly differentiate between sprains and strains. Sprains refer to injuries to the ligaments (the bands of connective tissue that join bones together), while strains are injuries to the muscles or tendons (the fibrous cords of tissue that connect muscle to bone). While different, these injuries can be similarly painful and disruptive.

Please note that if you are unsure of the severity of your sprain or strain, you should talk to your doctor before beginning any treatment or rehabilitation.

Remember P.R.I.C.E.

These five simple rules will help speed up your recovery in the first 48-72 hours of a sprain (ligament) or strain (muscle) injury.

P is for PROTECTION.

Protecting the injured area from further harm is the initial step in the PRICE method. This can be done by avoiding activities that might exacerbate the injury, such as running on a sprained ankle or lifting heavy objects with a strained back. In some cases, you might need to use a protective aid like a brace or splint.

R is for REST.

Rest is crucial for recovery. Your body needs time to heal itself, and rest allows this process to take place without additional stressors. Try to rest the injured area as much as possible to expedite recovery.

I is for ICE.

man leaning down to grab sore ankle

Ice should be applied to an injured area as soon as possible.

Use the 10/10/10 method of ice application: 10 minutes of ice; followed by 10 minutes of rest without ice; followed by 10 minutes of ice again. Do not apply heat. Ice works to reduce pain and inflammation to your injured muscles, joints and tissues and may even slow bleeding if a tear has occurred. Remember to wrap your ice pack in a towel or cloth to avoid direct skin contact and potential frostbite.

C is for COMPRESSION.

Compression also helps minimize swelling, which can speed up recovery and lessen discomfort. You can compress an injury using an elastic bandage or a specialized compression wrap. However, be cautious not to wrap it too tightly, as this can inhibit circulation and cause more harm than good. When wrapping, begin at the end furthest away from the heart.

E is for ELEVATION.

If possible, raise the injured area above the level of the heart, especially at night, by putting a pillow under the injured area. This helps to control swelling by encouraging fluid drainage from the area.

After the first 48 hours, slowly start to use the injured area again and continue icing for another day. If you are unsure of the severity of your injury, consult a doctor or chiropractor for an evaluation.


The wellness team at Pickering Village Chiropractic & Massage provides 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.

Use the “PRICE” Method for Treating Sprains and Strains

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man leaning down to grab sore ankle

The hot summer weather that has many of us spending so much time outdoors — walking, running, hiking, golfing, playing tennis — often means an inevitable increase in strains and sprains.

Assuming your injury isn’t serious enough to warrant a trip to the ER, you may be wondering how to treat your new sprain or strain.

Should you apply ice? Or is it heat? What else can you do?

The best treatment for a sprain or strain is with the “PRICE” method, a helpful acronym that is useful to remember when you have an acute injury.

Please note that if you are unsure of the severity of your sprain or strain, you should talk to your doctor before beginning any treatment or rehabilitation.

Remember P.R.I.C.E.

These five simple rules will help speed up your recovery in the first 48-72 hours of a sprain (ligament) or strain (muscle) injury.

P is for PROTECTION.

Protect the injured area from sustaining any more damage.

R is for REST.

Allow the injury time to heal.

I is for ICE.

man leaning down to grab sore ankle

Ice should be applied to an injured area as soon as possible.

Use the 10/10/10 method of ice application: 10 minutes of ice; followed by 10 minutes of rest without ice; followed by 10 minutes of ice again. Do not apply heat. Ice works to reduce pain and inflammation to your injured muscles, joints and tissues and may even slow bleeding if a tear has occurred.

C is for COMPRESSION.

Use a tensor bandage to wrap the injured area. When wrapping, begin at the end furthest away from the heart.

E is for ELEVATION.

If possible, raise the injured area above the level of the heart, especially at night, by putting a pillow under the injured area.

After the first 48 hours, slowly start to use the injured area again and continue icing for another day. If you are unsure of the severity of your injury, consult a docotr or chiropractor for an evaluation.


The wellness team at Pickering Village Chiropractic & Massage provides 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.

Ice or Heat? Remember the “PRICE” Method for Treating Sprains and Strains

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strains and sprains ajax pickering chiropractor

The warm spring weather that has many of us spending an increasing amount of time outdoors — walking, running, hiking, golfing, playing tennis — often means an inevitable increase in strains and sprains.

Assuming your injury isn’t serious enough to warrant a trip to the ER, you may be wondering how to treat your new sprain or strain.

Should you apply ice? Or is it heat? What else can you do?

The best treatment for a sprain or strain is with the “PRICE” method, a helpful acronym that is useful to remember when you have an acute injury.

Please note, if you are unsure of the severity of your sprain or strain, you should talk to your doctor before beginning any treatment or rehabilitation.

Remember P.R.I.C.E.

These five simple rules will help speed up your recovery in the first 48-72 hours of a sprain (ligament) or strain (muscle) injury.

P is for PROTECTION.

Protect the injured area from sustaining any more damage.

R is for REST.

Allow the injury time to heal.

I is for ICE.

Ice should be applied to an injured area as soon as possible.

Use the 10/10/10 method of ice application: 10 minutes of ice; followed by 10 minutes of rest without ice; followed by 10 minutes of ice again. Do not apply heat. Ice works to reduce pain and inflammation to your injured muscles, joints and tissues and may even slow bleeding if a tear has occurred.

C is for COMPRESSION.

Use a tensor bandage to wrap the injured area. When wrapping, begin at the end furthest away from the heart.

E is for ELEVATION.

If possible, raise the injured area above the level of the heart, especially at night, by putting a pillow under the injured area.

After the first 48 hours, slowly start to use the injured area again and continue icing for another day. If you are unsure of the severity of your injury, consult a docotr or chiropractor for an evaluation.


Related posts:

Five Tips for Transitioning from the Treadmill to the Sidewalk

Tips for Avoiding Injury While Working Outside This Spring

Four Easy Stretches to Avoid Injury on the Golf Course

 

The wellness team at Pickering Village Chiropractic & Massage provides 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.

8 Tips for Winter Walking (in the Spring)

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Who knew we’d still be writing about ice and snow in the middle of April?

Seeing as the majority of Ontarians are dealing with some form of winter weather this week, we’d thought we review some helpful tips for walking in winter-like weather from the Canadian Chiropractic Association.

8 Tips for Winter Walking

Whether you’re going outside for some exercise, running an errand, or simply getting to and from a vehicle, winter walking can be hazardous.

There are some precautions you can take to make sure you get to your destination safely. Here are 8 tips to avoid a slip and fall on snow or ice:

  1. Choose the right footwear: there are some great options for winter boots that provide slip-resistance. Look for these features: rubber soles, non-slip tread
  2. Plan ahead: Give yourself extra travel time so you can walk without being rushed
  3. Don’t be distracted: Avoid walking and using your phone at the same time
  4. Be on the lookout for ice: Avoid icy patches when possible. When in doubt, assume that all dark and wet pavement surfaces are slippery
  5. Be prepared: If you don’t have salt for your stairs, driveway, or walkway, use sand or non-clumping cat litter to sprinkle on icy surfaces outdoors. If possible, only walk on paths that receive maintenance. Don’t take shortcuts where snow isn’t regularly removed
  6. Use support: Use handrails when available and steady yourself on the door frame of your car when getting in and out of a vehicle
  7. Don’t compromise your balance: Avoid carrying items in your arms as that may cause you to be unbalanced. Walking with your arms swinging at your sides is the best way to maintain balance. Make sure to keep your hands out of your pockets to help with balance and walking posture (don’t forget your gloves)
  8. Walk like a penguin: When the terrain is super slippery, try practising these “penguin-like” techniques for stability:
    • Keep your feet “flat-footed” (place your whole foot down at once—this also slows your walking speed)
    • Take short strides or shuffle your feet forward
    • Keep your knees slightly bent and feet pointed out. Lean forward slightly

Make sure to check for weather updates before you head out. And if you have experienced a slip or fall, book an assessment with Ajax chiropractors Dr. John Noble or Dr. Mark Fera.

Article credit: Canadian Chiropractic Association