All of these injuries are undoubtedly very painful, and can easily affect the quality of your life. These injuries can affect you by causing constant physical pain, as well as limiting your body ability to move freely. For some people, the pain associated with their injuries is more debilitating than the actual physical limitations of the injury. However reduced range of motion can have a more serious impact on the quality of your life in the long run.
If you have suffered an injury in a slip and fall, you should consider seeing a chiropractor for examination and possible treatment. Chiropractic is a safe and natural way to manage pain and provide relief to people who have suffered from similar injuries. And while chiropractic is not suitable for all types of injuries, in many ways it can be very effective in treatment of soft tissue injuries, neck injuries, and back injuries.
Tip # 1. If you experience pain of any kind, stop the activity you are engaged in immediately and seek assistance. Do not assume the pain will get better on its own.
Tip # 2. Choose a snow shovel that is right for you!
Choose a curved handle, as this enables you to keep your back straighter when shoveling.
Choose an appropriate length handle. It is correct when you can slightly bend your knees, flex your back 10 degrees or less, and hold the shovel comfortably in your hands at the start of the "shoveling stroke".
A plastic shovel blade will generally be lighter than a metal one, thus putting less strain on your spine.
Sometimes, a smaller blade is better than a larger blade. Although a small blade can't shovel as much at one time, it avoids the risk of trying to pick up a too heavy a load which is a risk with a larger blade.
Tip # 3. Push, don't lift. Pushing puts far less strain on the spine.
Tip # 4. Be sure your muscles are warm before you start shoveling. Cold, tight muscles are more likely to sprain or strain than warm, relaxed muscles.
Tip # 5. When you grip the shovel, make sure your hands are at least 12 inches apart. By creating distance between your hands, you increase your leverage and reduce the strain on your body.
Tip # 6. Technique is very important. If you must lift the snow, lift it properly. Squat with your legs apart, knees bent and back straight. Lift with your legs. Do not bend at the waist. Scoop small amounts of snow into the shovel and walk to where you want to dump it. Holding a shovel of snow with your arms outstretched puts too much weight on your spine. Never remove deep snow all at once. Shovel and inch or two; then take another inch off. Rest and repeat if necessary. Move your feet to take the snow to the place you want to empty your shovel, rather than twisting your spine to empty it.
Tip # 7. Never throw snow over your shoulder.
Tip # 8. Remember that wet snow can be very heavy. One full shovel load can weigh as much as 25 pounds.
Tip # 9. Pace yourself by taking frequent breaks to gently stretch your back, arms and legs.
Tip #10. Consider buying a snow-blower. When used correctly, a snow-blower will put far less strain on your back than snow shoveling.
Avoid refined sugar each tbsp of white sugar slows down the movement of your white blood cells for up to 6 hours!
Get a good night’s sleep 7-8 hours minimum. Lack of sleep increases stress hormones which suppress immunity.
Eat at least 6 servings of deeply colouredfresh fruits and vegetables daily for their immune boosting vitamins, antioxidants and fiber.
Drink more water Drink eight glasses of water daily for proper immune function
Consume foods high in Vitamin Cregularly
FruitMilligrams /100 Gram
Keep stress in check stress reduction techniques can include working on hobbies, Tai Qi, spending time outdoors, meditating, praying, or receiving acupuncture or massage.
Exercise regularlyand in moderation to increase oxygen levels and help eliminate toxins. Enjoy walks, raking, or stretching on days when you feel sluggish.
Ensure proper gut function prevent infections with daily probiotics (good bacteria found in yogurt) during fall and winter.
Add a multivitamin to your daily regimen your body has increased needs in fall and winter that the seasonal diet falls short on. Especially important when sick, as bugs will steal your nutrients to survive!
1.Lift properly. Never lift while bending or twisting at the waist. Use the strength of your legs, not your back to lift.
2. Take frequent breaks from prolonged sitting when at work, traveling, or at home. Get up and move around, stretch every 30 minutes.
3. Sleep on your side with knees slightly bend, not on your stomach. Use a supportive pillow or mattress to keep your spine straight.
4. Nicotine restricts blood flow to the spinal area making pain and injury more likely. stop smoking.
5. Exercise, eat wisely, and keep your weight within ten pounds of your ideal weight to take the strain of your back.
6. pregnancy places extra demands on the back which often causes pain. You would benefit from regular exercise and chiropractic care during the course of pregnancy.
7. Do not read or watch TV in bed or on furniture that does not give you proper support.
8. The body's foundation starts with the feet, so wear proper foot wear whenever possible. This can also help to reduce the strain your feet place on the back and hips. Have your foot biomechanics examined. You may benefit from wearing orthotics.
Most mild to moderate sprains and strains can be treated at home using:
a self-care techniques called PRICE therapy, and
by avoiding HARM
These are described in more detail below.
PRICE therapy PRICE stands for protection, rest, ice, compression and elevation. Advice relating to each of these areas is outlined below.
Protection - protect the injured area from further injury - for example, by using a support or, in the case of an ankle injury, wearing shoes that enclose and support your feet, such as lace-ups.
Rest - stop the activity that caused the injury, and rest the injured joint or muscle. Avoid activity for the first 48 to 72 hours after injuring yourself.
Ice - for the first 48 to 72 hours after the injury, apply ice wrapped in a damp towel to the injured area for 15 to 20 minutes every two to three hours during the day. Do not leave the ice on while you are asleep, and do not allow the ice to touch your skin directly because it could cause a cold burn.
Compression - compress or bandage the injured area to limit any swelling and movement that could damage it further. You can use a crepe bandage, a simple elastic bandage, or an elasticated tubular bandage. It should be wrapped snugly around the affected area but it should not be too tight. Remove the bandage before you go to sleep.
Elevation - keep the injured area raised and supported on a pillow to help reduce the swelling. If your leg is injured, avoid having long periods of time where your leg is not raised.
Avoiding HARM For the first 72 hours after a sprain or muscle strain you should avoid HARM. This means that you should avoid:
Heat - such as hot baths, saunas or heat packs (applying a controlled amount of heat to affected joints)
Alcohol - drinking alcohol will increase bleeding and swelling and decrease healing
Running - or any other form of exercise that could cause more damage
Massage - which may increase bleeding and swelling
Moving sprained joints Most healthcare professionals recommend that you should not immobilise (stop using) a sprained joint because the injury will heal quicker if you begin to move the joint as soon as you are able to.
Your chiropractor will be able to teach you a range of exercises that will help you to improve the function of the joint.
An exception to the above advice about immobilisation may be made in cases of severe ankle sprains.
1. LISTEN TO YOUR BACK Pain is a warning sign. Your body is telling you that you have already or are about to cause damage. If what you are doing hurts then STOP. Do not try to push through the pain.
2. EXERCISE Regular exercise is important to help maintain mobility and strength. It should be done without pain and it should be done regularly. Brisk walking, swimming and cycling are all excellent exercises, but you should do what is suitable for you and what you enjoy.
3. WARM UP You should warm up your body before any form of physical activity, whether it is sports, gardening or DIY'ing. This prepares the body for action and helps to prevent injuries.
4. COOL DOWN Cooling down and stretching after exercise or physical activity is just as important as a warm up. Never "bounce" your stretches and do it gently without pain.
5. LIFT CORRECTLY You don't have to lift something heavy in order to hurt your back. Picking up something light incorrectly is far more likely to hurt your back than picking up heavy objects correctly. Lifting things away from your body is also likely to cause damage. When you pick up anything, no matter how heavy, get it as close to your body as you can and keep your back as straight as you can and don't twist with it.
6. MOVE NOW AND THEN Whether you are at home, at work or in the car, prolonged sitting causes load on the discs and weakness of the muscles. Get up and move every now and then, even if it is only for a minute. The body is designed for movement not for slouching in front of the TV or driving for hours on end.
7. GET THE RIGHT FURNITURE So called "comfortable chairs" do not do your back any good. They are usually too low, too soft and the seat is too long with a rounded back. They force you to slouch and sit awkwardly which puts stress on your back. Choose a chair that is supportive, allows you to sit up correctly with your feet flat on the floor. The right bed is also important. Beds can be too hard. The base of the bed should be firm and the mattress should be soft enough to mould to the contours of your body but be firm enough to give you support in the right places. Futons are not good for most backs and the word "Orthopaedic" when applied to beds means absolutely nothing.
8. SLEEP PROPERLY Sleep in a comfortable position. On your side in the "fetal" position is usually the least stressful on your back. Sleeping on your front puts most stress on your back and neck and can lead to trouble. Using a pillow of the right height which supports the neck is also important.
9. USE MEDICATION WISELY All drugs have side effects so they should be used wisely. The use of pain killers and non steroidal anti-inflammatory drugs only helps to mask the symptoms and not to sort out the problem.
10. CONSULT YOUR CHIROPRACTOR If you have a long term problem, whether it is just irritating or disabling, or if you have a recurring problem, then chiropractic treatment can probably help. Chiropractors can usually give you marked relief from pain and discomfort and improved quality of life as well as decreasing the likelihood of a recurrence.
1. Inspect Your Feet Make sure to inspect your feet daily. Any signs of trauma such as redness or blisters, cuts, cracks, swelling or color changes should be reported to your healthcare provider immediately. Using a mirror can help you see all areas on the bottoms of your feet 2. Does The Shoe Fit? Be certain that your shoes fit with room to wiggle your toes. Look inside your shoes before putting them on, in case there are any foreign objects hiding in there, such as gravel, that could cause sores or irritation. Wear clean well-fitting socks. 3. Toe The Line Wash feet everyday and make sure that you dry them thoroughly. Inspect between your toes. 4. Nail Care Always cut nails straight across and then smooth the edges with an emery board. For ease in cutting toenails, trim them after your bath or shower. 5. Do Not Self-Treat See a podiatrist for corns, calluses or ingrown toenails, and your chiropractor for foot biomechanic problems. Do not attempt to self-treat these conditions. 6. Prevent Cracking If your skin is dry, apply cream or petroleum jelly to feet and heels, but avoid the area between your toes. If cream sits in the crevices it can waterlog the skin and make it more susceptible to infection. 7. Keep Circulation Flowing Try not to cross your legs when you sit down. This can limit circulation.
8. Keeping It Moderate Protect your feet from extremes in temperature. Keep bath water temperate in the 85-90 F degree range (30-32 C). If neuropathy is present, you may not be able to feel if the water is too hot, and burns could result. Never use heating pads or hot water bottles. Protect your feet from temperatures that are too cold, as well. Prolonged cold can decrease circulation even more.
9. Pump It Up Ask your healthcare professional about an exercise program that's right for you. Regular exercise improves circulation to all your extremities.
10. Last But Never LeastIt's so important to practice preventative care If you notice anything that does not look normal please follow up with your healthcare professional immediately. Also, for ultimate foot health, make sure that your healthcare professional assesses your feet at every routine visit.
Have you ever noticed that the most famous and well known golfing professionals have their own chiropractor who accompanies them when they go on tour? Surely, you might say, this is a bit of an overkill as they would be fit anyway. Not quite so!
The art of being a top golfer includes correct alignment of the pelvis, shoulders and neck in order to achieve the magic swing that takes them to the pinnacle of their class. The swing of the golfer is actually pelvic rotation which involves the lumbar spine, the sacrum and most importantly the sacroiliac joint. Just read old Ben Hogan's book written years ago - somethings don't change.
In particular the sacroiliac joint can become subluxated or fixated so that the sensitive cartilage between the sacrum and hip bone or ilium becomes inflamed and painful. If this happens, then the golfer has no chance at all of performing to the best of his or her ability.
The shoulders also swing around when the golfer rotates the pelvis, one shoulder rotating backwards with the hip and the other shoulder rotating forward in the opposite direction. At the same time the shoulder blades or scapulae move also, and the head turns, placing pressure on the neck or cervical spine.
Are you starting to get the idea that maybe the chiropractor who goes on tour with the top golfer is not such a bad idea! There are many things that can affect the game of golf and all of them need to be looked at carefully and adjusted where needed,
Here are some of them:
1. The first recommendation is to choose the right equipment. The clubs you use should fit your height. Clubs that are too short can put significant strain on your low back. Professional measurement is a good idea.
2. Have properly fitted shoes that support your ankles, If necessary wear orthotics.
3. Do stretching exercises to warm up and then cool down before and after the game. The blood needs to circulate in the muscles and waste products need to be flushed out of the muscles.
4. Take lessons from a pro. Of all sporting activities this is possibly the game that needs the correct instruction. Poor technique overloads the body.
5. Visit your chiropractor regularly and you will be delighted with the improvement in your game. Your swing will improve and with it your score and upper shoulder and neck region will feel less tight and painful. It is all about 'efficiency of movement' and energy conservation, not unlike martial arts and dancing.
Don't forget, you're playing for fun and recreation; don't get injured doing something you should be relaxing and enjoying. Golf has a funny way of bringing out the weaknesses in us - even it is just bending over to place the tee.
Pain-free gardening: Tips to prevent back pain while doing yard work. With the beginning of gardening season, I frequently hear this question from my patients. How do I do gardening without hurting myself.
Fortunately, there are a few simple things you can do to help reduce your risk:
1) I cannot tell you how many people I see pulling out weeds with their legs straight, bent all the way forward. As with any activity, good mechanics will save you lots of problems. If you are pulling out one weed, bend at the knees, and use your arm and leg strength to pull the weed. If you are pulling out many, or your knees will not allow you to squat, find a spot to sit on the ground so you don’t repetitively bend and lift your body weight.
2) Try sitting on something which lifts you off the ground a little, so your hips aren’t overflexed. I use a milk crate. Some people use a 5 gallon bucket or will even purchase a purpose-built low height rolling stool. I like these particularly, as they usually have a small tray underneath for carrying your gardening implements. The less stuff you have to pick up and move every time you relocate, the less you have to bend over, and the less likely you will be to hurt your back.
3) Don’t be a hero! I know you want to carry that 50-100 pound bag of mulch, and just get it over with. A better idea is to either use a wheel barrow, or if you don’t have one, open the bag and move smaller quantities at once. Again, a bucket is a great way to carry it, and the advantage is that you can then carry the bucket to the areas you need to mulch instead of hauling around a giant bag.
4) If you are clearing brush from your yard, use a set of shears to cut it down to a more manageable size. You would be shocked by the crazy body mechanics I have witnessed watching people try to accommodate the larger, irregularly shaped branches. Cutting them down to size will make it easier to manage, and perhaps even get them into a bag or wheel barrow to help get them across the yard.
5) Wear supportive shoes! I know it is getting warmer, and the temptation is to wear sandals or even to go barefoot while working in the garden. Even though it is relaxing, gardening is hard work, and can place a lot of strain on your feet. Supportive shoes will help your feet, and absorb some of the stress which would otherwise be transferred to your back.
6) Don’t try to do the entire garden in one stroke. Ok, it’s Saturday- the day you have set aside for gardening. Break the day up into smaller bits so you can give your back a rest. Use the breaks to re-hydrate, eat some nutritious food, or just to kick back and survey the fruits of your hard work.
These are just a few of the things you can do to help prevent gardening from wrecking your back. If you have any thoughts on keeping your back safe while doing yardwork, please send them in! I look forward to hearing about your experiences.
An alternative medical system that takes care of spinal health, chiropractic has become an increasingly popular treatment option for people who experience chronic pain in various areas of their body. If you are one of them, you might be wondering if it is the best way to solve your long-time battle with pain. The following are six reasons to convince you why opting for this alternative treatment system can be the best thing you will ever do for your health.
1. The treatment is safe. No actual data or study has proven that such alternative treatment is harmful to one's health in any way. This fact is interesting, considering that the procedure is practiced almost a million times in the United States every day. Rarely do complications occur in these cases. Since chiropractic services are non-invasive, it is easier to predict the possible response of a patient's body to this treatment compared to surgery and drugs. Thus, your risks are lower if you seek help from a chiropractor rather than resorting to surgical procedures and prescription drugs.
2. It is proven effective. A number of third-party and scientific studies have proven that the spinal manipulation therapy performed by chiropractors is effective and appropriate for a wide range of health issues. Some studies even show that such treatment works better for lower back pain than other alternatives available nowadays.
3. It is a low-cost treatment option. You can save more money if you receive treatment from a chiropractor instead of a physician. Studies have also proven the affordability of this alternative treatment, which is an advantage for patients with a limited budget.
4. A chiropractor is not just a "back doctor." A doctor specializing in spinal manipulation does not only help relieve back pain, but also give expert advice on a wide range of health concerns. These concerns include stress management, safety in the workplace, proper posture, and injury prevention.
5. The healing system is founded on established scientific principles. The treatment has a scientific basisâ€”it is not formulated from baseless assumptions. Thus, nobody can cast a doubt on its validity. This alternative medical practice zeroes in on the nervous system, which is the body's main control system, and its relationship with the spine. Any misalignment of the spine's joints results in pain, limited range of motion, and poor motor coordination, among others. These symptoms are what exactly a chiropractor helps improve by realigning the joints and reducing pressure within the muscles. After performing that, the body immediately reacts by relieving the pain.
6. Practitioners are considered main health care providers. Licensed in every provice of Canada, these specialists provide primary care services, just as osteopaths and medical doctors do. They are required to complete at least an undergraduate degree in that specific field. Their extensive knowledge allows these health care professionals to perform proper diagnosis and find solutions for spine disorders. So you can trust a chiropractor to provide you with a high level of health care based on your unique condition.