Lift Light, Shovel Right.

Today's blog post comes complements of the Ontario Chiropractic Association. Every winter I remind my patients that shoveling snow is just like working out, but harder! So do not treat it like a chore. It needs to be treated like exercise so that it gets done in a timely manner without sacrificing your back. Here are the highlights from the OCA's 'Lift Light, Shovel Right' brochure:

When you consider that a shovelful of snow weighs 5 to 7 pounds, you realize how much weight you have to lift to clear your sidewalk or driveway - on average, several hundred pounds! These tips will help keep your back in top shape:

1. Don't let the snow pile up:
If the weather report calls for several days of snow, frequent shoveling will allow you to move smaller amounts of snow at once.

2. Pick the right shovel:
use a lightweight pusher-type shovel. If you are using a metal shovel, spray it with Teflon first, so snow won't stick to it.

3. Push, don't throw:
Always push the snow to the side rather than throwing it. That way you avoid lifting heavy shovelfuls of snow and sudden twisting or turning movements.

4. Bend your knees:
If you find you have to lift a shovelful of snow, use your knees and your leg and arm muscles to do the pushing and lifting, while keeping your back straight.

5. Warm up:
Before tackling any strenuous activity take the time to warm up with some overall conditioning (a 10- to 15-minute walk, even on the spot, should do it), followed by some simple stretching.

6. Take a break:
If you feel tired or short of breath, stop and take a rest. Shake out your arms and legs. Stop shoveling immediately if you feel chest pain or back pain. If you have back pain that is severe or that persists for more than a day after shoveling, make an appointment to see me. If you have chest pain that is severe, see a medical doctor immediately.

7. Additional tips:
Layered clothing works better to keep your muscles warm and your skin dry so you don't get chilled.

Stay hydrated: Don't be fooled by the temperature! Your active body needs plenty of fluids even though it's cold outside. Be sure to drink lots of water or juice before, during and after winter sports, including shoveling!

Patient Appreciation

2009 has been a tough year for many. The economy went in the toilet thanks to our neighbours south of the border. As a result, many people earned less money this year, lost their health insurance, or even their job.

Patients I came to know and help were forced to cut back or even stop their chiropractic health care. It is sad that those who were making healthy decisions were forced to stop due to reasons outside their control.

I, for one, am looking forward to a new start in 2010. But, first we must enjoy the holiday season that is upon us. In light of the year we've had, and in the spirit of the season, December is Patient Appreciation Month.

All month, I am offering 2 for 1 Custom Orthotics. Need a pair? Need a new pair? Take advantage of this opportunity to grab 2 pairs at once. Save $450 !

And, Patient Appreciation Week takes place from Monday, December 14 to Saturday, December 19. During this week:

All chiropractic & laser therapy appointment fees are slashed by 33%;

New patients are always welcome and will benefit from 50% savings off their initial visit;

Every patient that visits me during Patient Appreciation Week will be entered into 2 draws to win a Back Vitalizer back support and a ChiroFlow water-based pillow!

I look forward to seeing you all soon!

The Back Vitalizer

For years, since I began private practice, patients have always asked me about back supports. Obus Forme, Therapeutica, home-made devices, etc. In search of being able to answer my patients properly, I have tried them all without much success. Each device has its pluses and miinuses. Despite being a significant player in the physical support industry, I have always found the Obus Forme back rest a bit cumbersome and restrictive of arm movements. Instead, I enjoyed the sleek Therapeutica back rests that provided minimal lumbar support but provided tactile presence for the entire spine to keep it aligned while sitting. But, it still wasn't providing the total package that sitters and back pain sufferers seeked.

Enter the Back Vitalizer! If you're a patient of mine, and have read my emails, you know that I recently purchased a new product - the Back Vitalizer (BV). The BV is touted as a multifunctional neuromuscular and biomechanical sitting device. The BV is both a lumbar support and a postural trainer. One puff of air into the BV turns it into a slim device that mimics sitting on an exercise ball. Sit with erect, spine-neutral posture on the BV and start exercising your core muscles. Then, slip it behind your back as a lumbar support.

Patients and clinicians seem to love this product. So far so good for me. It seems to do what it claims - promoting better sitting posture and providing needed lumbar support. Stay tuned for an update. For now, I recommend the Back Vitalizer if you're seeking an alternative to your current sitting support.

To be continued ...

Patient X-Files: Neck Pain & Headaches

Patient X, a 30 year old female nurse, presented to my office with pain and stiffness in her neck and back as well as daily headaches in the back of the skull and temple region. Her symptoms had been progressing for approximately one year. Following a thorough examination including appropriate orthopaedic, neurological and chiropractic testing patient X was diagnosed with cervicogenic headaches and chronic spinal joint restrictions. Cervicogenic headaches are a classification of headaches that are caused by injured muscles and joints of the neck. This is the most common source of headaches. Unwilling to rely on pain medication, especially because of the negative side effects medicine has on her body, patient X began a course of conservative care including spinal manipulation, deep tissue massage, laser therapy, and prescriptive home exercises. After her first treatment, patient X’s pain in her back and neck subsided and the frequency of her headaches decreased significantly to only one headache per week. Patient X has had three more visits (total of four) and her symptoms continue to decrease. The pain in her back and neck continue to be absent and her headache frequency and severity is significantly decreased.

Another chiropractic & laser therapy success story!

Saving Trees

This summer I began saving trees in a chiropractic sort of way. I successfully transitioned my office to paperless chiropractic files. Recently, the Ontario Chiropractic Association (OCA) began endorsing and supplying (with a licensing fee, of course) Ontario chiropractors with ChiroWrite - an excellent electronic chiropractic records program.

The office cannot be completely paperless, however. New patient forms still require paper, but all appointment records are now computerized. Fumbling through files and hard to read handwritten notes are a thing of the past. Technology keeps taking me further. In fact, my lousy Dell laptop broke (again!) causing me to invest in a new laptop. So, armed with a new laptop (Lenovo!), wireless mouse, and my electronic records program, I am ready to help restore your body's healing ability with chiropractic care, all the while recording it via the click of a mouse.

You don't need an excuse to come in for a visit and have your spine aligned for healthy living, but if you're looking for an excuse come check out ChiroWrite! There is much talk, especially south of the border, about health care reform and saving the environment. I for one am now providing both: preventative health care and environmentally friendly.

Personal Best

I write today's blog very proudly. After a year of training, I competed in my second triathlon of the summer today. Many aspects of today's triathlon were the same as my first one in June. The day started with a long drive out of town (Grimsby - near Niagara) with ominous weather overhead. I set up my transition zone in the rain while my cheering squad (4 parents, 1 wife) huddled under umbrellas. Lightning delayed the start time but eventually 300 hundred of us made our way into the freezing cold Lake Ontario (colder than last time). And, just like my first tri, my swim was excellent (24th overall). The similarities ended there though. I felt very strong on the bike this time, shaving close to 9 minutes off my time. And, the always tough transition from bike to run went much smoother today. Overall, I crossed the finish line in only 47minutes, 15 seconds (compared to 58:41 last time). Knocking over 11 minutes off my previous time put me into 62nd place overall, and 24th out of 46 in my age group (30 - 39 years of age).

I think this was the last triathlon of the season, but I'm already excited to get back to it next season with longer courses and new personal bests!

And, I should never forget the original motivation to train for triathlons: Cholesterol. I've previously blogged about using triathlon training and competition as my motivation to keep exercising to stay in shape and to improve my cholesterol profile. I am happy to report that after a year of training, my cholesterol profile has stabilized and my HDLs have gone up. Now I have to keep working at it.

Patient X-Files: Herniated Disc

Patient X, visiting Toronto on holiday, presented to my office with severe low back pain and an inability to walk without assistance. Patient X’s pain began a day earlier following a cough and a sneeze. The pain was similar to the pain he felt one year earlier when he herniated a disc in his low back. Following a thorough examination including appropriate orthopaedic, neurological and chiropractic testing patient X was diagnosed with an L4 and L5 disc herniation (relapse of his old injury). Treatment for this condition included low level laser therapy, massage techniques, prescription home exercises, and chiropractic adjustments. In addition to the treatment, Patient X followed my home instructions of proper resting positions and the use of ice. Patient X and I were happy to reduce his back pain by 80% in only six (6) treatments, over a span of nine (9) days. Patient X felt so well that he was able to keep his flight out of the country at the end of his pain-filled holiday to Toronto. Patient X is now back home and beginning an active rehabilitation program to strengthen his low back to prevent further injury.

Another chiropractic & laser therapy success story!

"Do or do not ... there is no try."

My very first triathlon came and went this past weekend. It was cold and rainy all day on Saturday in Guelph, where my first "try-a-tri" was located. Despite its name, I followed the illustrious words of Yoda and "did" the triathlon, not just tried it. The entire event, from pre-race preparation to post-race awards, was exciting and inspiring. As far as I know, all three hundred and eighty-seven participants finished the .4km swim, 10km bike, and 2.5km run. Those with race history and aspirations for victory clocked in around 40 - 45 minutes. Yours truly followed at a respectable 58 minutes. I was motivated and pleased to cross the finish line ahead of the 1 hour mark. I placed 232nd out of 387. My next challenge is to improve my time in August when I race my next triathlon. I know I can.

Obstacles to overcome include steering clear of swimmers while swimming through the murky lake water, and preparing my legs better to run after the bike. It is an amazing physical experience for your mind to be saying "run", while your legs are screaming "bike, or walk, but no run". After a couple of minutes the legs get the message that you need to run, but those couple of minutes are somewhat comical.

Shifting attention physical medicine clinical matters, I should mention an aspect of this triathlon that I have yet to bring up. While standing in the rain in my tri-shorts and swim cap and goggles, shivering, I noticed that my week-old tight hamstring was still tight and achy. I had hoped that a week off of training would have settled this injury, but alas, in the moments before I needed all my muscles working 100%, my dominant right leg's hamstring was failing me. Yet, I managed to race my race without much focus on my sub-par hamstring. Once the race ended, the tightness and pain had returned to my leg. So, I decided to heed my own advice and have my hamstring treated properly. On the Monday following the race I used my own laser therapy along the hamstring musculature and visited my massage therapist. I am more than pleased to report this treatment approach worked quickly. My pain and tightness is gone and training for the next triathlon is underway.

Bring on the next Try-a-Tri. Or, should I say 'Do-a-Tri'.

Back Home

I am back from Italy. The picture above is of the beautiful town of Positano on the Amalfi Coast. Although the weather was a bit grey during this part of our vacation, the sights, food, fashion, and culture was still spectacular. Italy is a beautiful country with an envious lifestyle. In short, it appeared as though the Italians worked to live, rather than lived to work as so many of us do in North America. Siestas in the afternoon and listening to the Italians' passion for life, family, food, and vino reminded me of what's important in life.

My wife, Andrea, and I traveled by plane, train, automobile, bus, subway, and ferry boat to see as much of Rome, Florence, the Tuscan countryside, and the Amalfi Coast as possible. Mission completed and successful. By chance, we even arrived in Sorrento (Amalfi Coast) just in time to grab front row to the Giro D'Italia cycling race! As a cycling fan, this was a real treat. It was unbelievable to first see the leaders of the race cycle by us at speeds I cannot even imagine riding at on my own. And then to see the remainder of the riders (the peloton) cycle by us in such a tight group before heading up Mt. Vesuvius - a seemingly impossible task on its own - was truly a sight to see as a cycling fan.

I was inspired by the Giro to get back on my bike when I returned home to continue my preparation for my first triathlon this weekend. Unfortunately, jet lag on the way home wiped us out spoiling an additional week of tri-prep. Nevertheless, this week has allowed me to get prepared and I am really excited for my first triathlon on Saturday. Barring a disaster, I look forward to posting some pictures and results when it's over.

Until then ... don't forget to love life and make time for the things you are passionate about.

Viva L'Italia

I am off to Italy! The clinic will be closed for a few weeks, and reopening on Monday, June 8. So, no injuries until then. But, if you need some physical therapy help while I'm away, our physiotherapist will be around to help and my assistant has the name and number of a chiropractic colleague in the neighbourhood.

Until then, enjoy the beautiful spring weather. And, Go Jays Go !!

Patient X-Files: Mid-Back Pain

In my previous method of disseminating information about chiropractic, health, etc. (The Bend Newsletter), I included a section called 'Patient X-Files'. The X-Files told of a recent success story I had in my practice. Blogging now allows me to post information more regularly, including more Patient X-Files. Unfortunately, the switch to blogging meant that I lost my previous X-Files. So, today's post serves to populate the Bend Blog with my previous Patient X-Files. If you haven't read them in the past, enjoy them now. If this X-File is old news to you, I apologize and promise to have new Files posted soon.

Patient X-Files: Mid-Back Pain

Patient X presented to my office with upper and middle back pain which had been persistent for the past six (6) months. The pain would appear at its worst in the morning, upon waking, and while lying down before bedtime. Several months of physiotherapy proved unsuccessful, thus motivating patient X to seek out my chiropractic care. Following a thorough examination including appropriate orthopaedic, neurological and chiropractic testing patient X was diagnosed with thoracic spine joint dysfunction with associated erector spinae muscle spasms. Treatment for this condition included chiropractic adjustments, low level laser therapy, massage techniques, and prescription home exercises. Patient X and I were happy to resolve his six-month old back injury in only five (5) treatments, over a span of two and a half weeks. And, most importantly, patient X has resumed performing his favourite activities and hobbies without the hindrance of back pain.

Another chiropractic & laser therapy success story!

Find Your Exercise Motivation

There are too many reasons to exercise to discuss in this blog. But, a recent consultation with a patient reminded me of my own reasons, and reasons that many other will relate to. This patient was a middle aged gentleman who knows he needs to lose weight, and recently learned that he needs to lower his cholesterol; Two related and excellent reasons to exercise. Increased energy, improved mood, and a trimmer physique are other benefits to exercising. Despite this knowledge, this patient was finding it difficult to stay motivated to exercise. This reminded me of myself. In the past, I found it difficult to exercise for exercise sake. I was not overweight and unaware of a cholesterol problem. My motivation was lacking. Fast forward to my learning of having high cholesterol. Cue the motivation, right? Wrong. I attempted to control the cholesterol with diet modification alone. Guess what? It works. I was thrilled a year later when my cholesterol count was lower. I didn't diet, per se, rather I simply cut out certain indulgent foods. But, diet modification isn't enough. Exercise is needed to keep driving those scary numbers lower. So, my motivation to exercise became stronger. However, I was still finding it difficult to go through the motions of exercise without something more exciting to strive for. Cholesterol, physique, mood are all great reasons to exercise, but, like me, and my patient, you might need another reason. As I discussed with my patient, I found motivation in competition. As a sports fan (player and viewer), turning exercise into competition was my key. Instead of exercising for x minutes a day and 3x minutes a week with the motivation being a blood test in a year, I have found drive by preparing to compete in triathlons. The blood test will still happen, but it is the last thing I think about when I'm exercising. I don't even call it 'exercise'; I call it 'training'. My patient really related to this concept. I hope he succeeds in finding his motivation. And, I hope you have found yours.

Helping to fuel my triathlon training motivation is my father. My last blog discussed my weekend bike ride and run with my father. This was the first time we had run or road-cycled together. It was a great weekend from a training perspective, and an even better weekend from a father/son perspective. My father used to compete in marathons and triathlons. I was too young to participate with him during his glory days, but he isn't too old to participate with me as I train for my first triathlons.

If you're interested in triathlons, check out the link below for the Subaru Triathlon Series. I'll be competing in the Try-A-Tri (400m Swim, 10Km Bike, 2.5Km Run). Once I am comfortable with this length, I will proceed to the Sprint length triathlon (800m Swim, 20Km Bike, 5Km Run). Feel free to join me. Familiar faces out on the course would be fun !

Subaru Triathlon Series

Let The Exercising Begin ...

Staying current with the latest news and research from the physical therapy / wellness industry is necessary to ensure I am providing the best care and advice for my patients. Sifting through the seemingly endless numbers of journals with the latest research can be tedious though. Thankfully, one of my classmates from CMCC does this job for me and any of my colleagues willing to subscribe to this valuable service. In turn, my job is to now pass this valuable information on to you - my friends, family, patients, and readers.

Today, I read a review of research about the role of exercise in rehabilitating from chronic low back pain. The results and conclusions were that prescription exercise is a necessary component to your chronic back pain rehabilitation. Moreover, the combination of exercise and conservative therapy improved pain and function more than exercise alone. The research went on to investigate which types of physical therapists tended to provide this best-care strategy, and how many patients in total actually received this strategy. I won't reveal too many more specifics about this research in this blog so as to not spoil the great work and service of my friend/former classmate. But, of course, I will be happy to discuss the specifics further via email, phone, and in the office.

But, this research review did remind me of something that I tell many of the people I meet who are thinking about or searching for a therapist to help them with their injuries: It does not necessarily matter which type of therapist you see (chiropractor, physiotherapist, etc), rather it is critically important that your therapist delivers excellent and thorough treatment. A single-modality approach to a chronic problem is rarely going to be the best approach. We know that (1) conservative therapy and (2) exercise prescription and advice is required to combat chronic injuries, so never settle for a limited attack (note to self: never say never; sometimes there are unique circumstances). In the old days, physiotherapists prescribed exercise, while chiropractors cracked backs. Today, with more research, more and more physical therapists are combining conservative treatment with exercise prescription.

As for what kinds of exercise (cardio, weights, stretching, etc), and what kinds of treatment (manipulation, mobilization, massage, laser, acupuncture, etc), we'll leave that for another blog or in-person discussion. Sufficed to say, I will continue to provide the best conservative treatment I can, while offering my best advice about exercise.

And, in the spirit of exercise, this weekend I will be outside road-cycling with my father on Saturday and then participating in the CMCC 5Km run for chiropractic education on Sunday.

Our first beautiful, warm weekend of the spring. I'll be out there training for my first triathlon (hence the picture above)! Hopefully you too will be motivated to get outside exercising this weekend. Be safe and enjoy!

"Let your backbone slide"

Twenty years ago, when I was learning how to dance (not very well) to hip-hop at junior high school dances, one of the big hits on the radio was "Let your backbone slide" by Maestro Fresh Wes. In recent years, Canadian Wes Williams has been acting. His latest role is in a Toronto-filmed show, "The Line".

When I read about Maestro celebrating the 20th anniversary of his hit song, I felt compelled to post this story to the Bend Blog. Why? Well, naturally, I echo his hip-hop sentiments: "Let your backbone slide". Well, maybe not "slide", but it should definitely move with ease.

Our backbone, aka: spinal column or spine, is comprised of individual bones, called vertebrae. Each vertebra connects with its neighbouring vertebra via spinal joints. These joints are just like most joints in our body. They are designed to move through their entire range of motion to allow for our bodies to move with ease. However, due to everyday stresses, like work, emotional stress, repetitive strains, etc., our spinal joints tend to get stuck. With each joint that gets stuck, our spinal column begins to lose its range of motion. We often don't notice this loss of motion until several segments become affected. A loss of range of motion, or neck or back pain is often the result. How do we avoid this? Visit me, or your chiropractor to ensure your spinal joints are healthy and mobile.

In the words of Maestro Fresh Wes: "Let your backbone slide" !

The Doctor/Patient Bond

It occurred to me last week, after I posted my first blog, that I should include some form of explanation for why I decided to start blogging. The explanation is simple: Enhance the doctor/patient bond.

And, this is why:

I feel it is important to connect with my patients on more levels than just pain or biomechanical function. Chiropractic is a health care profession that exists along the entire health care spectrum, ranging from those in severe pain to those seeking prevention and optimal wellness. Many people first visit the chiropractor seeking pain relief, but some end up continuing on with regular chiropractic maintenance. Because of this, it is important to me to establish a strong bond with my patients. For some, my job is simply to help them through an isolated circumstance. For these folk, a bond between doctor and patient is often not needed. Regardless of feeling connected to the doctor, the laser therapy, massage, and/or adjustments serve their function. However, for those that have discovered the benefit of ongoing maintenance, I have the privilege of being an ongoing team member in that patient's life. For these folk, the visit to my office becomes more of a routine activity, rather than a dreaded trip to the doctor. More than just the application of services takes place during these visits. Deeper discussions regarding exercise, nutrition, psychological well being often take place. Developing a strong bond between doctor and patients helps foster these meaningful discussions. Of course, connecting with patients also allows for laughs, a relaxing atmosphere, and sometimes in-depth discussions about the evening prior's television programs, especially ABC's LOST. Watching and discussing LOST is not a pre-requisite to receiving chiropractic care, but it does make for engaging dialogue during treatment visits!

As mentioned in my first blog, I hope the Bend Blog serves to educate and add my own spin to various health topics, including chiropractic, wellness, and fitness. But, what good is my word if you, the reader or patient, know very little about my own lifestyle and habits. My advice can be inspired by research and journal articles, but my own experiences influence me greatly. So, by sharing some of my experiences and letting you into my world a bit, I hope to strengthen your trust in me and further our doctor/patient bond.

See you at your next visit.

Welcome to the Bend Blog

Well, I've finally done it. I have jumped into the world wide web pool. Besides my website, I have been relatively unaware of all the net has to offer. But, no longer. The Bend Blog will serve as a way to communicate to my patients and anyone else about the goings on at Bend Chiropractic & Laser Therapy. But, further, I have also jumped back onto Facebook with an individual profile and a page for my practice. And, I am now connected with the LinkedIn crowd on the web. I'm still not really sure what this means, but apparently it will help me stay connected with the imaginary world that is the internet.

The Bend Blog plan is to share my thoughts regarding chiropractic ... and everything else. I hope to keep my blogs relevant to chiropractic, health, wellness, and fitness. But, when my blogs veer away from these topics, I still hope you'll find them either entertaining or informative.

My inaugural Bend Blog today serves to announce the 24th Annual Backs In Motion 10Km Run & 5Km Run / Walk. Hosted by my alma mater, Canadian Memorial Chiropractic College (CMCC), this annual event serves to get people out walking or running in support of chiropractic education. I participated in this event when I was in school at CMCC. I wasn't a runner back then but I managed to get through the race/run. I paid for it for a week though. I remember walking up and down stairs without bending my knees due to the post-run tightness. This time around should be a lot smoother (I'm hoping). More on why this time around should be smoother in a subsequent blog.

Anyone and everyone is welcome to participate in this event on Sunday, April 19. Below is a link to the registration on the Running Free website:

24th Annual Backs In Motion Run / Walk