Ten Reasons to Stretch

Sorry it has taken so long to post a new blog entry. I was waiting for my last entry (shoveling tips) to prove useful. But, it appears as though we're not really going to have a Canadian winter this season. Fine by me. Of course, this has not stopped me from enjoying the Winter Olympics. Besides the usual pride and occasional (maybe more than occasional) disappointment, it is especially amazing to watch and admire the strength, flexibility and overall athletic capability of the Olympians.

Does it inspire you to be more athletic? Stronger? More flexible? I hope so. We can all stand to be a bit stronger, flexible, and healthier. Below is some information about stretching. If the Olympians stretch, perhaps we all should.

Stretching pumps irritants and inflammation away from muscles, and increases the blood supply and flow of nutrients to muscles and joints. This process promotes tissue healing and injury repair. Here are some more reasons why stretching can be beneficial:
1. Reduces muscle soreness after exercise
2. Accelerates tissue healing
3. Improves balance and co-ordination
4. Improves posture
5. Promotes muscle relaxation
6. Boosts your energy levels
7. Relieves back and joint pain
8. Reduces the likelihood of back pain
9. Promotes total body relaxation and a greater sense of well-being
10. Maintains lifelong flexibility

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!

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: 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!