Shoveling and Your Back

Snow Shoveling and Your Back

The winter season brings with it snow that we can enjoy activities such as skiing, snowmobiling, or making snowmen just to name a few. There are also activities that we don’t enjoy so much particularly when the weather is cold such as shoveling snow off our sidewalks and driveways. The weight of the snow and the cold weather can cause back problems and sore muscles.

There are a few things that we can do to help prevent or reduce the stress on our back and bodies when shoveling snow.

-      Stretch lightly before going outside

-      Use a shovel that you can handle easily

-      Don’t lift too much snow

-      Push the snow rather than lifting and carrying the snow

-      Take a break and catch your breath as needed

-      If you have a large area to do, do some now and some later

-      Keep your spine aligned by visiting your friendly chiropractor at our clinic

We are available Monday to Saturday at Family First Chiropractic and Wellness. Call us at 403-347-3261

Boxing Day

Boxing Day Is Hazardous to Your Heart

December 26 is historically one of the most dangerous days of the year for people vulnerable to cardiac problems, including heart attacks, heart failure and arrhythmias.

Apparently the holiday season isn't good for heart health to begin with. A 2004 study found that heart-related deaths increase by nearly 5% during the holidays. Anecdotally however, doctors say that their ERs stay quiet on Christmas Day itself. Then, come December 26, they see a surge of cardiac traffic. A 2008 study found that daily visits to hospitals for heart failure increased by 33% during the four days after Christmas.

 Here are some ways to play it safe with your heart during these holidays:

1. Cut down on the drinking

 The holidays are a time to have fun and be merry. However, more than one alcoholic drink can have consequences. Excessive drinking can trigger atrial fibrillation, which is a form of irregular heartbeat. Atrial fibrillation can increase your odds of suffering from a stroke. So try to keep your alcohol consumption at a reasonable amount.

 2. Reduce the stress

The holidays are a stressful time. Whether it’s money issues, family bickering or demanding company, this time of year can put a huge strain on your heart. Try to plan for the worst and hope for the best! Keep down your blood pressure and your stress levels, so we can all make it through this season.

3. Minimize the overindulgence

It’s probably completely unreasonable to say stop overeating at Christmas. With the excessive holiday parties, the big family dinners and the abundance of treats, most people are inevitably going to overindulge. However, heavy meals, too much salt, and excess alcohol can all exacerbate heart failure. So play it safe this Christmas and try to watch what you eat. Also, listen to your body over the long holiday haul and don't dismiss any discomfort as a by-product of overindulgence.

So here’s to a safe and healthy holidays! Just remember, “you can't keep your New Year’s resolution if you don't live through the holidays."

We are open Monday through Saturday. To book an appointment call us at 403-347-3261.

 

Resources

www.health.com

Massage and Tension Headaches

Massage and Tension Headaches

 

Massage therapy reduces the occurrences of tension headaches. In Live Strong Joe King, MD asserts that many chronic tension headaches can lead to a buildup of collagen fibers where your tendons and ligaments attach to the bones of your head and neck. These fibers do not contract and are hard and stiff. The presence of collagen fibers can result in physical deformity, discomfort, pain, and a decrease in joint function, which can all trigger more tension headaches. Massage can be used to break up the collagen fibers located around your cervical vertebrae, which can alleviate the stress they place on your muscles and joints. Further, massage offers an alternative treatment because it is a non invasive, soothing method to the manage discomfort and prevent further episodes. In my practice I have worked with several clients who experience high levels of suffering from ongoing headaches and migraine episodes and they have all received significant relief from massage sessions.
To book a massage with Dismelly, call us at 403-347-3261, Family First Chiropractic 1452 Erickson Dr Red Deer. www.family1stchiro.ca

 

Myths and Facts of Back Pain

Myths & Facts

 

There is a lot of false information out there with regards to back pain. About 80% of the population suffers from back pain at some point in their lives, but you don’t have to suffer alone.Knowing what to do when you have back pain is important. A sedentary lifestyle, as well as injuries, arthritic changes and aging can all lead to problems. Here are some common myths and facts about back pain and chiropractors.

 Myth: Bed rest is a great treatment for back pain

Fact: At one time, many people believed this to be true. But in fact, bed rest may worsen your back pain unless it is so severe that you cannot move. See a health professional such as a chiropractor about chronic or new back pain.

Myth: Applying heat is recommended for a sore back

Fact: Applying heat may worsen the inflammation of the joint and surrounding muscles and ligaments. Use ice on a sore back instead. The usual recommendation is to ice – use a commercial cold pack, a bag of frozen vegetables, or ice in a dampened towel – for the first three days of acute pain. Limit cold pack treatments to 10 to 15 minutes at a time, and always place a damp towel or cloth between the sore area and the ice.

Myth: Pain is the main indication that something is wrong

Fact: Pain in your back is definitely an indication that something is wrong, especially if the pain is chronic and stops you from doing everyday chores and activities. But you don’t always feel pain in your back when there is a problem. Restricted movement or discomfort in your arms, legs and shoulders are also indications that something’s up with your spine.

Myth: An adjustment  “cracks your back”

Fact: Chiropractors manually adjust your spine to restore function and decrease pain due to abnormal joint function and muscle tightness or spasm. A popping sound sometimes occurs due to air being released when a joint space is opened. Most patients experience immediate relief following an djustment; however, some may expereiecne temporary pain, stiffness or slight swelling.

Myth: You can’t stop going once you start

Fact: Each patient is clinically assessed and provided with a  personalized treatment protocol. Many conditions only require a few treatments. An acute problem such as overdoing it at the gym may respond quickly, while other chronic problems may benefit from a more comprehensive treatment regime. Also, some people find it beneficial to undergo maintenance care in order to feel their best. However, that’s optional and completely patient-directed.

Myth: Chiropractors only work on your back

Fact: Chiropractors are trained to care for all the joints in your body. They can help with injuries to area such as the spine, wrist, shoulders and ankles, as well as conditions such as osteoarthritis, ligament sprains and chronic pain syndrome.

Myth: Chiropractors are not real doctors

Fact: To practice in Canada, chiropractors must complete four years of post-graduate study and 4,200 hours of specialized clinical training. That can be upwards of 8 years of schooling on average for most chiropractors. They are one of a limited number of health professionals entitled to use the designation of “doctor”.

Myth: Neck adjustments can be dangerous

Fact: Adjustment techniques have been researched extensively. Complications are rare and side effects, such as temporary soreness, are usually minor. There are comprehensive clinical practice guidelines that chiropractors refer to when recommending a neck adjustment. Chiropractors are well trained to determine if your problem will respond to chiropractic are or if you require a referral to another healthcare provider.

Myth: You must be referred to a chiropractor by a medical doctor

Fact: Chiropractors are legislated as primary-contact health professionals in every province in Canada. This means that patients can consult them directly. However, chiropractors often work closely with medical doctors, many of whom refer to chiropractors when they believe chiropractic treatment will help alleviate a patient’s condition. Similarly, chiropractors frequently refer to medical doctors when necessary.

So what to do when you have back pain? Have regular spinal check-ups, practice recognized self-care and see a chiropractor.

 To book an appointment with one of our chiropractors call us at 403-347-3261. Family First Chiropractic. www.family1stchiro.ca

 

Resources

Canadian Chiropractic Association. 2013.  http://www.chiropracticcanada.ca/en-us/backs-and-health/back-care-tips/healthy-back/myths---facts.aspx

What happens during a CranioSacral Treatment

So, what happens during a CranioSacral therapy treatment?

Before the treatment - If this is your first appointment, we will first work through your medical history and your expectations from this CranioSacral Therapy treatment. You will then lie down comfortably - fully-clothed.If it is a child (under 16) or infant, you may be present during the entire treatment.

I will then use a light touch (about the weight of a nickel), beginning at the feet, to assess where restrictions and other related problems are in your body.  Once this is completed, I continue to work through other parts of your body.

During the treatment - Most people feel a general sense of relaxation (in fact many people fall asleep early in the treatment). Some people also feel heat, cold or a stretching of tissues in particular parts of the body.  The treatment generally lasts about an hour for adults and 30 minutes for infants and children.  This can vary depending on the person.

Following the treatment - Some people report that they feel as if somebody had moved things about in their body. You will normally feel tired after the treatment, but after a short rest and a glass of water, you will be well capable of driving home.

The amount of treatment needed depends on the condition, severity and age of the client.  Some people need as few as one treatment to notice changes.

Jeannette Raskin is located at Family First Chiropractic. To book an appointment with her give us a call at 403-347-3261. 142 Erickson Dr Red Deer. www.family1stchiro.ca

Hockey Stretches

Hockey Stretches 

 Before You Start

1. Invest in equipment, sticks and skates that suit your height and size
2. Wear your helmet! Make sure the cage, shield or visor is properly secured
3. Sharpen your skates regularly
4. Repair or replace damaged or broken equipment especially safety equipment!

If you are new to the game, get checked by a health professional, such as a chiropractor, to make sure it’s an appropriate fitness activity for you. If you are a regular player, routine chiropractic check-ups can help optimize your muscle and joint function and deal with stiffness and soreness before they sideline you.

Remember

• Always warm-up before pre-game stretches (don’t stretch a cold muscle!)
• Don’t stretch too far. Be comfortable with each stretch
• Don’t bounce when stretching.
• If you experience pain that lasts longer than your usual post-game soreness, ice the area and consult a chiropractor.

Pre-Game Stretches

1. Hamstring Stretch

Lay on your back, bend one knee and bring the leg towards your chest. Hold the back of the thigh with both hands and straighten the knee as much as you can by raising your foot towards the ceiling. Hold the stretch for one second, then bend the knee and straighten again. Repeat 20 times on each leg.

2. Groin Stretch

Stand with your feet slightly wider apart than your shoulders. Bend your knees. Shift your weight to the right leg. Reach down and across your body with your left hand to touch your right foot. Then shift your weight to the left leg and repeat the opposite on this side. Repeat 10 times on each side.

3. Hip Flexor Stretch

Stand with your feet shoulder-width apart. Step forward with your right foot into a lunge position. Your right knee should be directly over the toes of your right foot. Keep your left leg and your back straight. Hold for one second and repeat 10 times on each side.

Injury Check!

If you are injured during practice or a game, don’t try to play through it. Put ice on the injured area for periods of 15-20 minutes.

If you hit your head, be aware of signs of concussion:

• Dizziness
• Blurred vision
• Problems with your co-ordination or balance
• Difficulty remembering team mates’ names or the plays
• ANY loss of consciousness

If you think you suffered a concussion, have neck or back pain, or experience tingling or numbness, get examined by a health care professional immediately.

We are open Monday through Saturday. Call us at 403-347-3261 to make an appointment.

Resources

 

Canadian Chiropractic Association. 2013. http://www.chiropracticcanada.ca/en-us/backs-and-health/back-care-tips/at-play/hockey-stretches.aspx

Oreos just as addicting as Cocaine!

Oreos Are Found to Be as Addictive as Cocaine!

When you eat refined processed sugars, they trigger production of your brain's natural opioids -- a key ingredient in the addiction process. Your brain essentially becomes addicted to stimulating the release of its own opioids as it would to morphine or heroin.

This addictive nature of sugar and processed food has again been confirmed by a psychology professor at the Collegeof Connecticut, who showed that Oreo cookies are just as addictive as cocaine or morphine.

The high prevalence of junk foods in low-income neighborhoods might contribute to the obesity epidemic.

In the USthe poorest people have the highest obesity rates. This seeming contradiction is a clear indication that the problem stems from the diet itself.

Something in the cheapest and most readily available foods is creating metabolic havoc, and obesity.

Even though we associate significant health hazards in taking drugs like cocaine and morphine, high-fat/ high-sugar foods may present even more of a danger because of their accessibility and affordability.

 Processed Foods Are DESIGNED to Be Addictive

 Indeed, scientific research into the addictive nature of certain foods reveals people are not necessarily lacking in self control when it comes to their food consumption. Rather, food companies have perfected food concoctions that are addictive. And they know it.

Most people blindly believe that food companies will do the right thing; that they would never produce food that might be toxic or harmful. This, we’ve learned is not the case.

The food industry is well aware of its role in creating obesity, and they’re not ignorant as to the reason why Americans can’t seem to get enough junk food. They even insist on selling foods to the American market with ingredients that have been banned for health reasons in some countries.

Dr. Kelly is taking new patients. He is located at Family First Chiropractic. 403-347-3261. 142 Erickson Drive, Red Deer. www.family1stchiro.ca

 

 

Shovel Light

Shovel Light

 During the winter months snow shoveling can be a pain, considering that each shovelful of snow weighs about six pounds. That’s a lot of repetitive lifting, and wear and tear on your back. These back health tips will ease the hassle of clearing your driveway and help keep your back in shape.

 Warm-up

Before tackling any strenuous activity, a quick 10 minute warm-up such as a walk around the block will kick-start your muscles for the activity ahead and help prevent injury. Stretch and warm-up to prevent injury!!!

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

 2. Pick the right shovel: Use a lightweight push shovel.

 3. Push, don’t throw: Push the snow to the side rather than throwing it. Avoid as much lifting and twisting as possible.

 4. Bend your knees: If you need to lift the snow, bend your knees and use your leg and arm muscles to do the work while keeping your back straight.

 5. Take a break: If you feel tired or short of breath, stop and take a break.

 6. Keep comfort in mind: Layer your clothing so you can adapt to changing temperatures. If you become too warm while outdoors, simply remove a layer or two.

 7. Stay hydrated: Even though it’s cold outside, your body still needs plenty of fluids. Remember, if you feel thirsty, you are already dehydrated.

 8. Take it slow: Rest when you feel tired or short of breath. Stop shoveling if you experience sudden or prolonged joint or muscle pain.

 9. Cool down: After you’ve finished shoveling cool down by taking a walk and stretching out tense muscles

 

Need an adjustment? Call us at 403-347-3261. Family First Chiropractic.

 

Resources

1. Canadian Chiropractic Association. 2013. http://www.chiropracticcanada.ca/en-us/backs-and-health/back-care-tips/around-home/shovel-light.aspx

Prenatal Massage

PREGNANCY MASSAGE

Prenatal or pregnancy massage is increasingly gaining popularity as pregnant women begin recognizing the benefits prenatal massage has to offer women during pregnancy. Back pain is one of the more common side effects of pregnancy. Back pain can continue throughout pregnancy and even after. If you have to carry around other small children you may find your symptoms exacerbated during pregnancy.

Fortunately massage can help relieve back pain associated with muscular tension. Here are just a few of the other benefits prenatal massage has to offer:

Prenatal massage helps relieve edema or swelling by stimulating circulation throughout the body.
Leg massage can help reduce leg cramps and swelling in the legs.
Massage is very beneficial for relaxing anxiety during pregnancy.
Massage can help promote more restful sleep and help prevent pregnancy related insomnia.
Pregnancy massage may relax your baby, particularly if you have your abdomen gently stroked.

 

To book a prenatal massage with one of our Massage Therapists. Please call us at 403-347-3261, Family First Chiropractic, 142 Erickson Dr. Red Deer. www.family1stchiro.ca

 

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Whiplash 101

Whiplash 101

 People injured in a motor vehicle accident sometimes experience a strain of their neck muscles and the surrounding soft tissue, commonly referred to as whiplash. The neck muscles are extremely tender and the range of motion is severely reduced. The injury occurs most often when a vehicle is hit from the rear or the side, causing a snapping movement of the head and neck.

 Whiplash symptoms

Whiplash symptoms include headache, dizziness, loss of mobility in the neck and shoulders, upper back pain, neck pain and even chest pain. Pain, stiffness and other symptoms of Grade 1 (tender muscles) or Grade 2 (limited neck movement) whiplash typically start within the first two days after an accident.

 Get Assistance

Do not ignore whiplash type injuries. Get yourself examined if you experience any of these symptoms. Health care professionals are alert for the signs of more serious neck trauma and can help relieve symptoms.

 Good News

The good news is that most whiplash injuries are not serious and will heal. Many people experience little disruption in their activities and are able to get on with their daily lives.

 Not just from car accidents

Whiplash can occur from many causes, not just car accidents. For example, it can happen from falling down stairs, having something fall on your head or when tackled during contact sports. Whiplash can also occur at relatively low impact. For example, a hit in a car accident at less than 10km/hour can cause whiplash.

 Well Adjusted…not just your neck

Properly adjusting the height of your car headrest will help prevent whiplash injury in an accident. In an ideal adjustment, the top of your head should be in line with the top of the headrest and there should be no more than 2 to 5 cm between the back of your head and the headrest.

We are available Monday to Saturday at Family First Chiropractic and Wellness. Call us at 403-347-3261

Resources

 

Ontario Chiropractic Association. Accessed Oct. 10, 2013. http://www.yourbackhealth.com/health/understanding-whiplash/

Massage Therapy and Carpal Tunnel Syndrome

How Can Massage Therapy help Prevent and Treat Carpal Tunnel Syndrome?

Massage therapy can provide valuable assistance to someone suffering from CTS, either as a stand-alone treatment, or in conjunction with other modalities. Massage can also assist in prevention of the syndrome; when treatment is started early enough, muscle hypertonicity is decreased, and edema can be reduced.
Treatment will depend on the actual cause and stage of presentation of the condition. For example, in a case where repetitive stress is the cause, the therapist will attempt to decrease hypertonicity and myofascial trigger points of the brachium, ante-brachium, all of which are proximal to the site of compression. This can be achieved by doing deep work to the muscles of the arm and forearm, as well as stretching of the forearm flexors.
If the structures in the carpal tunnel are impinged due to thickening or scarring of the flexor retinaculum, friction therapy to break down the tissue can be invaluable, if painful, to reduce compression.
Manual lymph drainagecan assist in the reduction of fluid build up post treatment.
The therapist may also stretch the carpal ligament and palmar tissue & fascia, reducing compression of the structures, and finish with a cold hydrotherapyapplication on the site to reduce any inflammation.
Outside of surgery, there is no “cure” for carpal tunnel syndrome which results from hypertonicity of the forearm flexors. If CTS is caused by a repetitive stress injury (RSI), then maintenance will be necessary. Maintenance in this case will involve a program of stretching, hydrotherapy, massage therapy and possibly a wrist brace. The use of ergonomically correct keyboards for those whose work involves a lot of typing can also be useful.
Depending on the severity of the condition, a treatment plan may involve a few weeks of treatments 2 times per week, in addition to a homecare plan to reinforce the effects of the treatment. As hypertonicity of the forearm flexors is reduced, the frequency of the treatment is reduced to once a week for several weeks. If you have questions concerning the treatment plan, your massage therapist should be more than willing to discuss it with you.

Guy Lacoursiere is at Family First Chiropractic. 142 Erickson Dr. Red Deer. 403-347-3261. www.family1stchiro.ca

How to Lift Right

Lift Right

 How many times have you bent over to lift something off the floor and as you stand up you think “Whoops! Shouldn’t have done that!”. It’s common to have immediate regret after you’ve used a poor lifting technique and feel the painful effects. However, there are certain steps you can follow that allow for safe and proper lifting, without the regret or the pain.

Help prevent back injuries by following these 10 simple steps given to us by the Canadian Chiropractic Association:

1. Stand close to the load to be lifted.
2. Place your feet shoulder-width apart.
3. Bend your knees and keep your back straight.
4. Squat down to the level of the object and test the weight of the load.
5. Ask for help if the load is too heavy or awkward!
6. Use the strength of your leg and arm muscles (not your back) to smoothly and slowly lift the load. Try not to jerk when lifting.
7. Keep the load close to your body.
8. Pivot to turn in the direction you want to move toward.
9. Avoid twisting your body while turning and carrying the load.
10. Bend your knees and slowly lower the load to its new location.

Remember that these steps can help you prevent back pain, but if the load is too heavy or your back isn’t strong enough it’s not full proof! Practice safe lifting and take regular care of your body, including eating healthy and exercising.

We are available Monday to Saturday at Family First Chiropractic and Wellness. Call us at 403-347-3261

 

Reources

Canadian Chiropractic Association http://www.chiropracticcanada.ca/en-us/backs-and-health/back-care-tips/around-home/lift-right.aspx

Child's First Spinal Exam

When is it time for a child's first spinal examination?

By Dr. Joelle Johnson Bsc, D.C.

 

When is it time for a child's first spinal examination?
Should we wait until children complain of back pain before taking them to the chiropractor?
These are questions which parents frequently ask of their chiropractor.

Throughout most communities, it is a generally well-accepted fact that children should have regular dental check-ups. Well, what about the potential for children to develop spinal problems?

Shouldn’t children be examined at regular intervals during their growing years to identify spinal problems which may progress to become serious, permanent problems?

Examination of the growth patterns of a child's spine shows that the time of fastest spinal growth is during the first year of life, when the average length of the spine grows from 24 to 36 cm. This is a 50 percent increase in one year.

The next fastest growth rate occurs between the ages one and five years when the spinal length increases from 36 to 51 cm, a 42 percent growth rate.

Between the ages of 5 and 10, we see the slowest period of growth, 10 cm in five years, or a 20 percent growth rate. The adolescent growth phase is most noticeable for its growth spurts, when a teenager may grow three to four inches in less than a year. The average total growth for the adolescent period is 20 cm in males and 15 cm in females. This represents a growth rate of 25 percent in the females and 33 percent in males.

Now, taking all that into consideration, it can be seen that the period of fastest growth, the first year of life, is also a period of considerable trauma when the child is learning to sit, crawl and then walk. Because the first year of life is such an important one for spinal development, and because the potential for trauma is high, it is recommended that a child's first spinal evaluations should be performed during this period.

Beyond the first year, the child needs regular checkups to ensure that the microtrauma, are not causing spinal problems. Such microtraumas can be playing roughly, falls off of bikes, down stairs, off play groud equipment and  many other childhood traumas.

Getting you child adjusted after these traumas can greatly reduce the issues they may have later in life.

You can call us at Family First Chiropractic and Wellness at 142 Erickson Drive, Red Deer , T4R 2C3

403-347-3261
www.family1stchiro.ca