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How to Manage Osteoporosis with Exercise

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seniors doing yoga outdoors

Aging, obesity, and chronic health conditions, among other things, can lead to limited mobility and strength. And these issues can in turn contribute to spine, muscle, and joint problems.

Starting at age 30, our bones decline in density. And if bone mass gets dangerously low, it’s called osteoporosis. Physical exercise, particularly if it’s weight-bearing, can help you better manage osteoporosis, including its side effects.

According to the Report on Ageing and Health 2015, a spine, muscle, and joint report prepared for the World Health Organization (WHO), osteoporosis, osteoarthritis, and sarcopenia (muscle loss) affect millions. And in Canada, osteoporosis affects two million Canadians, but many people only get diagnosed after they break a bone.

For many, spine, muscle, and joint problems start with mild symptoms, such as joint pain, stiffness, and swelling. As a result, the discomfort may prompt you to limit activity, leading to weaker muscles. You end up losing more range of motion and things start to increasingly hurt.

Using muscles and joints incorrectly makes it worse. And unfortunately, people may stop exercising and begin limiting their everyday activities. An inactive lifestyle can contribute to many chronic conditions, including osteoporosis. Inactivity can also lead to balance issues, which puts you at risk of falling. Plus, people who have multiple conditions must often juggle a wide range of medications and all their potential side effects.

These conditions can lead to severe outcomes, such as falls that shorten your lifespan. However, it doesn’t have to be this way.

What Exercises Help Manage Osteoporosis and Osteoarthritis?

Being physically active can turn things around for those with conditions such as osteoporosis and osteoarthritis. That’s the power of exercise.

Exercise impacts health, but it must be the right exercise. Controlled movements that build strength and range of motion are ideal. A combination of activities, such as swimming, cardio gym machines, and low-impact aerobics, can be effective. However, weight-bearing exercise works best to help you manage osteoporosis.

For those whose range of motion is limited, yoga and Pilates can be helpful, along with further support from chiropractic care, massage therapy, and physiotherapy.

The right activity for the right person can make a big difference. Dr. John Antoniou, an orthopaedic surgeon and former president of the Canadian Orthopaedic Association, says: “You won’t reverse the damage that’s occurred, but it’ll maintain the function that’s still there.”

Exercise can help you manage osteoporosis to slow the rate of bone loss that comes with this age-related bone disease. It can also reverse some age-related muscle mass loss. With less pain, stronger muscles, and better balance, you’ll find you can do much more.

senior woman lifting weights

Where does chiropractic care fit in?

A chiropractor can prescribe a therapeutic exercise program to help increase your strength and range of motion in affected areas. This program can include stretching, strengthening, postural awareness, balance training, and neuromuscular exercise. However, exercise as a therapy to help manage osteoporosis can be challenging because your instinct is to stop moving once you have mild pain. An integrated approach between a medical doctor who is supporting patients with chronic health conditions and a chiropractor assisting in managing the muscle, spine, and joint components will help you become more active.

While the mentality is often to stop doing an activity because it hurts, when it comes to arthritis, you need to push through discomfort but stop when you feel true pain. Guidance from health care professionals on “hurt versus harm” can make sure exercise is healing, not hurting.

If you don’t enjoy traditional exercise, such as going to the gym, try focusing on doing everyday life activities such as walking, gardening, and playing golf.

Currently, only one in five Canadian seniors get the recommended 150 minutes of activity per week. With help from a healthcare professional, like a chiropractor and your integrated care team, you can break this pattern to manage age-related conditions like osteoporosis better.


To learn more about how chiropractic care and massage therapy can help you manage your osteoporosis, contact the Pickering Village Chiropractic & Massage Therapy Clinic at 905-427-3202 and book a consultation with a member of our wellness team.

 

With content from the Ontario Chiropractic Association

Introduce Someone You Love to Chiropractic Care This February

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In celebration of Valentine’s Day, Dr. John Noble and Dr. Mark Fera offer your loved ones, family and friends a complete chiropractic consultation and examination at our expense (a $150 value).

If your friends and family are suffering from neck, shoulder or back pain, fear of the unknown may be keeping them from enjoying the benefits of chiropractic care. If you’re a patient at our clinic, you understand what’s involved in chiropractic treatment. You have also experienced the positive change these treatments have had on your health.

Booking an appointment during Sweetheart Appreciation Week is the perfect way to introduce your friends and family to chiropractic care. There’s no fee and no obligation to begin care.

Below are the answers to a few questions your friends and family may have.

What is chiropractic care?

Chiropractic care is a profession concerned with the diagnosis, treatment and prevention of mechanical disorders of the musculoskeletal system, and the effects of these disorders on the function of the nervous system and general health. Chiropractic care’s emphasis is on manual treatments, which include spinal adjustments and other joint and soft-tissue manipulation.

Chiropractors are spine, muscle and nervous system experts. They are specifically trained to diagnose the underlying cause and recommend treatment options to relieve pain, restore mobility and prevent reoccurrence without surgery or pharmaceuticals.

What are the benefits?

Your musculoskeletal system supports your weight, provides physical stability, enables you to move your body, and protects your vital organs.

Benefits of chiropractic care include:

  • Improved movement in your neck, shoulders, back and torso
  • Better posture
  • Relief from headaches, neck and back pain
  • Prevention of work-related muscle and joint injuries
  • Enhanced athletic performance
  • Improved flexibility
  • Relief of pregnancy-related backache
  • Correction of gait and foot problems

What can I expect from my chiropractic treatment?

Chiropractic treatments normally consist of manual therapy, including joint manipulation, mobilizations and soft tissue therapy.

  • A manipulation (commonly known as an adjustment) is a quick, small thrust to the spine or other parts of the body intended to provide immediate pain relief and mobility.
  • Mobilizations are slower, more passive movements or stretches that help relieve stiff joints.
  • Soft tissue therapy refers to a variety of different techniques focused on alleviating discomfort without causing movement.

In addition to manual therapies, Ajax chiropractors Dr. John Noble and Dr. Mark Fera are trained to recommend a course of action that includes exercise, ultrasound or laser treatments, rehabilitation, nutritional counselling and injury prevention strategies.

Whether you are suffering from a specific injury to your muscles, tendons, ligaments and nerves, or you have a chronic condition such as spinal stenosis, osteoarthritis or inflammatory arthritis, Dr. Fera and Dr. Noble can help relieve pain and restore function in the following areas of the body:

  • Head and neck
  • Shoulders
  • Mid-back
  • Low back and pelvis
  • Elbows, wrists and hands
  • Hips, knees, ankles and feet

Are chiropractic treatments safe?

It is important to keep in mind that there is a difference between something being unsafe and having potential reactions. Any therapeutic treatment from medication to manual therapy comes with potential risks.

For example, there is a concept in the pharmaceutical industry known as a risk-benefit analysis which is used to assess how much benefit a medication has compared to the potential risk. The riskier the medication, the less likely it will become mainstream. Spinal manipulations should be recommended for patients when a similar risk-benefit assessment has been conducted. This assessment on the safety of chiropractic treatments is performed via the patient intake form and physical examination.

We have reserved a limited number of appointments during Patient Appreciation Week: February 12th – 17th.

To learn more or book your appointment, contact Pickering Village Chiropractic & Massage 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.

Invite Your Family and Friends to Spring Into Wellness from May 8th to 13th

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Spring into Wellness May 8 to 13 2023 image

Although it may not feel like it this week, the warm spring weather will return! To celebrate spring, Dr. John Noble and Dr. Mark Fera offer your loved ones, family and friends a chiropractic and neurologic examination at our expense (a $150 value), during Spring Into Wellness Week, May 8th through 13th.

If your friends and family are suffering from neck, shoulder or back pain, fear of the unknown may be keeping them from enjoying the benefits of chiropractic care. If you’re a patient at our clinic, you understand what’s involved in chiropractic treatment. You have also experienced the positive change these treatments have had on your health.

Booking an appointment during our “Spring Into Wellness” Week is a great way to introduce your friends and family to chiropractic care. There’s no fee and no obligation to begin care. To book an appointment, contact us at 905-427-3202.

Below are the answers to a few questions your friends and family may have.

What is chiropractic care?

Chiropractic care is a profession concerned with the diagnosis, treatment and prevention of mechanical disorders of the musculoskeletal system, and the effects of these disorders on the function of the nervous system and general health. Chiropractic care’s emphasis is on manual treatments, which include spinal adjustments and other joint and soft-tissue manipulation.

Chiropractors are spine, muscle and nervous system experts. They are specifically trained to diagnose the underlying cause and recommend treatment options to relieve pain, restore mobility and prevent reoccurrence without surgery or pharmaceuticals.

What are the benefits?

Your musculoskeletal system supports your weight, provides physical stability, enables you to move your body, and protects your vital organs.

Benefits of chiropractic care include:

  • Improved movement in your neck, shoulders, back and torso
  • Better posture
  • Relief from headaches, neck and back pain
  • Prevention of work-related muscle and joint injuries
  • Enhanced athletic performance
  • Improved flexibility
  • Relief of pregnancy-related backache
  • Correction of gait and foot problems

What can I expect from my chiropractic treatment?

Chiropractic treatments normally consist of manual therapy, including joint manipulation, mobilizations and soft tissue therapy.

  • A manipulation (commonly known as an adjustment) is a quick, small thrust to the spine or other parts of the body intended to provide immediate pain relief and mobility.
  • Mobilizations are slower, more passive movements or stretches that help relieve stiff joints.
  • Soft tissue therapy refers to a variety of different techniques focused on alleviating discomfort without causing movement.

In addition to manual therapies, Ajax chiropractors Dr. John Noble and Dr. Mark Fera are trained to recommend a course of action that includes exercise, ultrasound or laser treatments, rehabilitation, nutritional counselling and injury prevention strategies.

Whether you are suffering from a specific injury to your muscles, tendons, ligaments and nerves, or you have a chronic condition such as spinal stenosis, osteoarthritis or inflammatory arthritis, Dr. Fera and Dr. Noble can help relieve pain and restore function in the following areas of the body:

  • Head and neck
  • Shoulders
  • Mid-back
  • Low back and pelvis
  • Elbows, wrists and hands
  • Hips, knees, ankles and feet

We have reserved a limited number of appointments during Spring Into Wellness Week: May 8th – 13th.

To learn more or book an appointment, please contact Pickering Village Chiropractic & Massage today at 905-427-3202.

Give Thanks for Your Health: Don’t Miss Patient Appreciation Week October 3rd to 8th

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patient appreciation week

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 3rd to 8th.

To learn more or book your appointment, contact Pickering Village Chiropractic & Massage today at 905-427-3202.

Save Your Back This Summer with These 7 Camping Tips

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avoid injury while camping ajax chiropractor

The warm weather is here and that means more opportunities to go outdoors and have fun. One activity that many of us look forward to in the summer months is camping. The fresh air, a well-lit campfire and a dip in the lake are difficult to resist. But preparing for camping is just as important as enjoying it. Be ready for the unexpected.

Campgrounds and parks allow us to enjoy a large variety of recreational activities, which is what makes them a summer favourite. Preparing and organizing packing ahead of time can help you manage the unexpected and tackle challenges as they arise. We want to help out all our campers this summer with some useful tips to follow before you load up the tent and strap your canoe on the roof of the car:

  1. Test your gear to ensure it works. Before packing materials in your vehicle, test your equipment to ensure it works and do so safely.
  2. Plan for activities. Plan your activities in advance to ensure that you have the right equipment and are physically ready for the challenge.
  3. Familiarize yourself with your upcoming campsite. Learning about the facility and what is available to you helps you prepare in advance for what to bring.
  4. Make a list and check it twice. Preparation is key! Make a list of the items that you may need, but consider what is truly essential. Packing extra weight can put a strain on your body, so be discerning and keep things light.

Like many other events in your life, camping can pose a number of risks to your musculoskeletal health.

Preparing for the challenges ahead can also help prevent potential injuries. If you plan on doing any activities during your camping trip such as hiking, biking, or running, it is a good idea to see your chiropractor in advance for tips and advice on how to physically prepare yourself when outdoors. Here are some tips to consider:

    • Support your back. From packing to pitching the tent or while on a hike, keep neutral curves in your spine while keeping your core engaged and active. (See our blog on how to maintain good posture.)
    • Mind the lift. Remember to bend from the hips and knees while using your legs to lift. Keep a neutral spine and use your entire body to turn. Pivot from your feet to move your body.
    • Pack light. Carry only what you need, and avoid excess. This can help prevent fatigue and strain from packing, hiking, or even canoeing. Being a minimalist can help prevent injuries. For tips on packing light, click here.

At Pickering Village Chiropractic and Massage, we provide our patients with more than just chiropractic and massage therapy services, but also the know-how to build better personal wellness habits so you can be at your best for work or play, every day.

To book an appointment or learn more about the chiropractic and therapeutic massage therapy services available at our clinic, call 905-427-3202.

 

Invite Your Family and Friends to Spring Into Wellness from March 21st – 25th, 2022

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spring into wellness march 21 to 25 2022

To celebrate the official end of the winter season, Dr. John Noble and Dr. Mark Fera offer your loved ones, family and friends a chiropractic and neurologic examination at our expense (a $150 value), during Spring Into Wellness Week, March 21st through 25th.

If your friends and family are suffering from neck, shoulder or back pain, fear of the unknown may be keeping them from enjoying the benefits of chiropractic care. If you’re a patient at our clinic, you understand what’s involved in chiropractic treatment. You have also experienced the positive change these treatments have had on your health.

Booking an appointment during our “Spring Into Wellness” Week is a great way to introduce your friends and family to chiropractic care. There’s no fee and no obligation to begin care. To book an appointment, contact us at 905-427-3201.

Below are the answers to a few questions your friends and family may have.

What is chiropractic care?

Chiropractic care is a profession concerned with the diagnosis, treatment and prevention of mechanical disorders of the musculoskeletal system, and the effects of these disorders on the function of the nervous system and general health. Chiropractic care’s emphasis is on manual treatments, which include spinal adjustments and other joint and soft-tissue manipulation.

Chiropractors are spine, muscle and nervous system experts. They are specifically trained to diagnose the underlying cause and recommend treatment options to relieve pain, restore mobility and prevent reoccurrence without surgery or pharmaceuticals.

What are the benefits?

Your musculoskeletal system supports your weight, provides physical stability, enables you to move your body, and protects your vital organs.

Benefits of chiropractic care include:

  • Improved movement in your neck, shoulders, back and torso
  • Better posture
  • Relief from headaches, neck and back pain
  • Prevention of work-related muscle and joint injuries
  • Enhanced athletic performance
  • Improved flexibility
  • Relief of pregnancy-related backache
  • Correction of gait and foot problems

What can I expect from my chiropractic treatment?

Chiropractic treatments normally consist of manual therapy, including joint manipulation, mobilizations and soft tissue therapy.

  • A manipulation (commonly known as an adjustment) is a quick, small thrust to the spine or other parts of the body intended to provide immediate pain relief and mobility.
  • Mobilizations are slower, more passive movements or stretches that help relieve stiff joints.
  • Soft tissue therapy refers to a variety of different techniques focused on alleviating discomfort without causing movement.

In addition to manual therapies, Ajax chiropractors Dr. John Noble and Dr. Mark Fera are trained to recommend a course of action that includes exercise, ultrasound or laser treatments, rehabilitation, nutritional counselling and injury prevention strategies.

Whether you are suffering from a specific injury to your muscles, tendons, ligaments and nerves, or you have a chronic condition such as spinal stenosis, osteoarthritis or inflammatory arthritis, Dr. Fera and Dr. Noble can help relieve pain and restore function in the following areas of the body:

  • Head and neck
  • Shoulders
  • Mid-back
  • Low back and pelvis
  • Elbows, wrists and hands
  • Hips, knees, ankles and feet

We have reserved a limited number of appointments during Spring Into Wellness Week: March 21st – 25th.

To learn more or book an appointment, please contact Pickering Village Chiropractic & Massage today at 905-427-3202.

With content from the Canadian Chiropractic Association