Back Tips

 

Back Tips

 

Back pain is one of those things that you don’t think about until it’s all you think about. When your back hurts, many other things suffer, too. Your energy is lower, your focus shifts and your favourite activities often become sidelined. Everyday activities such as getting in and out of the car, lifting a child or carrying groceries can become painful and exhausting. Even if you are not feeling sore, your back may potentially be stressed and headed toward injury

Indicators of a Healthy Back

1. Good posture

A healthy back can hold itself up straight with relatively little effort. Slouched posture puts stress on your spine, and even your organs. 

2. Ease of movement

Ease of movement means lack of stiffness or limitations when doing things like getting in and out of a chair or car, or bending over to pick up something. If you are usually stiff, your back may need a tune-up.

3. Range of motion

Range of motion is about your ability to bend and turn your torso.

For example, can you:

-Turn your chin to your shoulder?

-Go past your knees when bending forward to touch your toes?

-Reach your knees with your fingers when bending sideways?

-Tilt your head far enough back to see the ceiling without bending your back?

Reduced flexibility may be a sign that your spine isn’t moving properly. 

4. Performance

A healthy back should be able to sustain physical activities such as gardening or spring house cleaning, without being so sore the next day that you can hardly function. It’s OK to be a little stiff, but not to the point where you can’t move.

 

Tips for a Healthy Back

-Be aware of your posture when sitting, standing, and even sleeping – sleeping on your back or side is best for your spine.

-Build core muscle strength. This means the muscles in your abdomen, back and sides. These muscles are what hold your spine upright, and strength with them means less strain on your back.  

-Drink lots of water to keep the discs of your spine well hydrated, so they can do their job.

-Practice good nutrition for healthy bones and muscles, and to prevent osteoporosis. Take your vitamins and eat foods high in nutritional value to help supplement your growth and survival.

-Take frequent stretching breaks to keep your back limber. Any position for too long is bad for your back, so frequent breaks are optimal. Staying in shape and keeping your cardiovascular health maintained are both critical for general and back health.

 

-Practice safe lifting techniques. Keep your back straight, bend your knees and use your leg muscles to lift. Keep the C-curve in your lower back as you are lifting to prevent injury.

Think about your back before it hurts! A lack of pain does not mean everything is working properly. A spinal assessment, especially after a fall or sprain, is a good investment in your back’s health.

 We have three chiropractors here at Family First Chiropractic. To schedule an appointment with one of them call us at 403-347-3261. www.family1stchiro.ca 142 Erickson Dr, Red Deer AB

Resources

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

 

Treating Mom and Baby with Craniosacral Therapy

Treating Mom and Baby

All moms want the best for their children.  We will do anything for our children, often forgetting our own needs.  I often see mothers bring in their baby or child with problems hoping that I can help.  I love treating children because we often see results quickly, if not immediately.  I tell parents the sooner you bring your child in for a treatment the better.  The thing we often forget as adults is to treat ourselves.  The stress of taking care of a newborn or sick child reflects in our bodies as well.  Giving birth is a traumatic experience, not only for the baby, but for the mother as well.  I like to recommend to new moms to try and find at least an hour to give to you to help release some of the trauma of birth.  Your child will benefit from your treatment as well.  At the very least CranioSacral therapy will help you relax and get your body to heal faster.  You will be a better and more relaxed mom for it.

Jeannette is in on Wed evenings and Sat. To book an appointment with her call 403-347-3261. Family First Chiropractic. www.family1stchiro.ca 142 Erickson Dr, Red Deer AB

Helmet

Helmet Time

Your brain is fragile. Very fragile. Although it’s enclosed within a rigid skull, it is still vulnerable to injury. Whether the damage is due to a direct contact or an acceleration-deceleration injury, a helmet can protect the brain by adding in an extra layer for the head. In the event of a crash, a properly fit helmet could mean the difference between life and death.

The hard, smooth outer shell works to distribute the force across the helmet and protects the helmet against sharp, penetrating objects. The inner foam is made of impact absorbing material and is made to break so that your skull doesn’t have to! As the foam compresses, it absorbs the force of the impact and lessens the force that hits your skull.

The purpose of a helmet is to minimize the amount of force transferred to the head in the event of an impact. A helmet can reduce your risk of sports injury by 30 per cent. Whether you enjoy biking, boarding, or blading in the summer or skiing, skating and sledding in the winter, pick the right helmet for the job and always wear it.

There are two basic types of helmets: single-impact and multiple-impact. It’s important to select a helmet that fits you properly and that is appropriate to the activity you’re doing. Single-impact helmets should be replaced if EVER in a crash. If the foam breaks, it is not able to protect the skull for the next crash.

Make sure you use the right helmet for the job. The type of helmet you use should be dependent on which activity you are doing. Bicycle, skiing and snowboarding helmets are designed to protect your head against a single hard impact. They should be replaced after they’ve been in one crash, even if there does not appear to be any damage. Hockey helmets are designed to withstand several impacts. Unlike a bike helmet, ski, snowboarding and hockey helmets protect the back of the head — which is especially important for winter sports.

While it may be tempting to buy a second-hand helmet or use a hand-me-down, plastic becomes brittle and weakens with age. Make sure you know the answer to two questions:

            1. Has this helmet been in a crash?

            2. Is it more than five years old?

If the answer to either of these 2 questions is yes, then do NOT purchase or use this helmet.

Also, older helmets may not meet current safety standards. Look for safety certification by CSA (Canadian Standards Association), or CPSC (Consumer Products Safety Commission).

Proper fit is just as important as choosing the right helmet. It should comfortably touch your head all the way around, and be snug enough to stay firmly in place. Your helmet should sit level on your head and ride as low as possible to protect the sides of your head.

We are open Mon through Sat and our number is 403-347-3261. Family First Chiropractic. 142 Erickson Dr, Red Deer. www.family1stchiro.ca

 

Resources

Canadian Chiropractic Association. 2013. http://www.chiropracticcanada.ca/en-us/backs-and-health/back-care-tips/at-play/heads-up-on-helmets.aspx

25 Ways to Use Thieves Essential Oil

Thieves essential oil blend was created based on the historical account of four thieves in France who protected themselves from the Black Plague with cloves, rosemary, and other aromatics while robbing victims of the killer disease. Here at the clinic, it is one of our more popular oils, especially around cold season. Here is a list of 25 ways to use Thieves essential oil.

25 Ways to Use Thieves Essential Oil

1.    Apply 1-3 drops to cuts or open wounds to prevent infection and promote healing.
2.    Mix with a tablespoon of water, gargle and swallow for a sore throat.
3.    Apply to upper chest and throat with V-6 Massage Oil for bronchitis. 
4.    Put a drop on your thumb and apply to the roof of your mouth for a headache.
5.    Put 4-8 drops in a capsule with olive oil and swallow daily for longevity.
6.    For acne, take internally and apply to the skin diluted with V-6 Massage Oil.
7.    Put a couple drops directly on the soles of your feet to protect you from colds and flu.
8.    Diffuse in your home to keep the germ count down.
9.    Breathe in the vapors when you have lung congestion.
10. Use to clean pet cages, creating a healthier environment for them.
11. Add a few drops to your dishwasher for cleaner dishes.
12. Add to your laundry cycle for cleaner clothes.
13. Add several drops to your mop water for cleaner floors.
14. Mix 8-12 drops with water in a 4 oz. spray bottle to repel insects on your flowers and plants.
15. Use to dissolve the gummy adhesive on price labels.
16. Apply to bee and wasp stings to neutralize the toxin and relieve the pain.
17. Apply to gums to prevent and treat gum disease.
18. Apply orally to maintain healthy teeth and reduce cavities.
19. Apply a drop or two to gums and teeth for pain relief from toothaches.
20. Diffuse 15-30 minutes daily in homes or business to solve mold problems.
21. Add 1 drop to orange juice and drink to reduce phlegm and congestion.
22. Apply to broken bones or joints with V-6 for pain relief and to hasten healing.
23. Put a drop in your cup of tea for flavor and to maintain health.
24. Put on the tip of your tongue to help you stop smoking.
25. Put on cold sores and cancer sores with V-6 to make them disappear.



Guy is in Mon, Wed-Fri. To book an appointment call us at 403-347-3261. www.family1stchiro.ca. 142 Erickson Dr, Red Deer, AB

Energy Boosters

Energy Boosters

 So the Christmas season is over. The family has gone back home, it’s back to school for the kids and back to work for the rest of us. As much as we all love Christmas, sometimes it’s nice to be back to the usual routine. However, after the holiday hustle there tends to remain a feeling of exhaustion. Whether it’s due to overindulgence, lack of sunlight or just constantly being on the go, January is often known as being a tired month.

 However, the month of January is also when everyone tries to start getting healthy again. This renewed vigour at health is exciting and a positive change, but becomes quickly tiresome due to the exhaustion. Motivation quickly drains away when energy levels are low and this leads to further degradation into exhaustion.

 How do we combat this? Some people increase their caffeine intake, while others increase their hours of TV time. While both of these might be a temporary fix, they’ll often leave you feeling more drained at the end of the day and worse the day after. Here are some natural, healthy energy boosters that can help with the January doldrums.

 1. Stay Active: Increasing physical activity actually increases energy. The key is to focus on daily physical activity and not just “exercise!” Scrub, dig, shovel, walk, play, ride or wheel through your day. Take the first step and the second will follow.

 2. Sleep Tight: Making time for sleep is essential to feeling alert and ready to take on the day. Most people need at least eight to nine hours every night. To help create a restful atmosphere - fully darken your bedroom, keep the room at a comfortable temperature, keep your phone/TV out of the bedroom and use white noise (a fan or quiet music) to help induce sleepiness.

 3. Eat Right: Meal timing is another important factor in maintaining energy levels. People often skip meals, and wonder why they are tired in the afternoon. Skipping meals can cause blood sugar swings, often resulting in fatigue. You should eat at least three nutritious meals each day with the last meal well before bedtime.

 4. De-stress: One of the biggest energy zappers is stress, which can leave you mentally and physically exhausted. Counter these energy killers by involving more relaxation activities into your day. Whether that includes exercise, meditation, spending time with friends and family or simply listening to music, find your relief however you can!

 5. Sunshine or Vitamin D: The body makes vitamin D after exposure to sun, which can help with higher physical performance and improved mood. Try to get 10 minutes of unprotected exposure to the sun at least three times a week. Unfortunately however, we live in Alberta and that means sometimes we can’t get that sunshine as often as we’d like. So particularly in the winter months, supplement with Vitamin D to make sure that you get your correct daily intake!

 

Resources

Canadian Chiropractic Association. 2013. http://www.chiropracticcanada.ca/en-us/backs-and-health/back-care-tips/on-the-go/energy-boosters.aspx

Skiing and Snowboarding

Skiing and Snowboarding – Injury Prevention and Treatment

 Skiing and snowboarding are fantastic ways to get some great exercise while enjoying the outdoors and the beauty of winter. As with any sport, muscle strains or injuries occur whether it is due to poor warm-ups, overexertion, accidents or the cold weather.

Here are a few ideas to help prevent injuries on the slopes

-          Training to build up core strength including abdominal crunches, stairs, wall squats, and core exercises

-          Get equipment fitted properly before the season

-          Get your skis waxed for the ski conditions

-          Stretch for 5 minutes to loosen up the muscle groups in the arms, back and legs

-          Don’t go too hard on the first and last runs of the day to allow the body to warm up and cool down as most injuries on the hill occur late in the day

-          WEAR YOUR HELMET!

Keep in good condition this ski season by maintaining your spinal fitness with good core strength, staying flexible and getting regular adjustments. Regular chiropractic care with Dr. Joelle Johnson, Dr. Stephen Kelly or Dr. Marlee Lameris can help you to achieve these goals, maintain peak conditioning, and prevent injury.     

Massage therapy will also help with sore aching muscles from physical activity in the cold weather.

Did you know that Dr. Joelle Johnson is a volunteer member of the Canadian Ski Patrol System and has been for 15 years?

Call us this winter to stay aligned. Enjoy the slopes!

www.family1stchiro.ca

403-347-3261

142 Erickson Drive, Red Deer T4R 2X3

Running Stretches

Running Stretches

Gone are the days when you could just go for a 2 hour run without a second thought. Now you have to plan it into your daily schedule and you feel it for a few days after. However, that shouldn’t discourage you from starting! Running is known to have other side effects like improving the health of your heart and lungs, increasing energy levels, decreasing stress levels, improving tone and strength of your muscles and increasing bone density.

 It’s advised that you get checked by a health professional (like a chiropractor!) to make sure that running is an appropriate physical activity for you. Start slowly to allow your body time to adapt to the new activity and don’t forget about the warm-up. After the run, remember to do the cool down and stretch in order to prevent injury and excessive soreness. If you do experience pain or an injury that lasts longer than the usual post-workout soreness, ice the area and consult your healthcare practitioner.

 Some stretches for you to do after your run include the following:

 1. Upper Calf: Stand with your feet one in front of each other, about a foot apart, keeping the back knee straight and the front one bent. Keep both feet flat on the ground and lean forwards gently into a lunge.

 2. Lower Calf: Place on foot directly behind the other and keep both feet flat on the ground. Gently bend both knees into a semi-squat position.

 3. Front of Thigh: Support yourself for balance and grab your ankle with one hand. Standing on one foot, keep your body as straight as possible and pull your foot up towards your buttock. If you cannot touch your buttocks with your heel, then try pulling your knee backwards and extending the hip instead.

 4. Back of Thigh: Put one heel on a low surface, keep the knee straight and point your toes upwards. Bend forward from the hips, keeping your back as straight as possible.

 5. Hips/Buttocks: Put your foot flat on a low surface and bend the knee so that your foot is sitting on top of the surface. Lean slightly forwards over the bent leg and keep the leg you are standing on straight.

 Things to remember about stretching:

 1. Don’t stretch a cold muscle

2. Don’t overstretch or stretch to the point of pain. It should be comfortable

3. Hold each stretch for a count of 30 seconds and repeat twice on each side

4. Don’t bounce through the stretch. Keep the stretch constant and sustained.

 

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

 

 

Resources

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