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Daily Routine

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Whether we’re in a pandemic or not, we live in a world where we’re constantly in a hurry, juggling multiple tasks and carrying our belongings with us everywhere.  Believe it or not, this can have serious consequences on your back health.  Here are some common activities that negatively impact the back health of Canadians:

Scenario

Commuting: just like sitting at your desk, hunching over your steering wheel can cause your muscles to tighten, curving your back.  Over time this can result in long-term lower back problems.  This is important for the 15.4 million Canadians who commute!

How to fix it: be sure to sit at a 90-degree angle and don’t fully extend your legs.  Move your seat up to allow yourself to sit up straight.  Adjust your lumbar (i.e. “low back”) support to fit your back, and if it’s not enough support, try rolling up a towel to help decrease stress on your lower back.

 

Scenario

Work-life: did you know sitting puts 40% more pressure on your spine than standing?  It’s important to remember your posture especially when you’ve had a long day at your desk.

How to fix it: practice ‘active sitting’ with your feet flat on the floor in front of you with your back straight, your shoulders squared and chin parallel with the floor.  Ensure your workspace is set up to enable frequent breaks  from sitting, getting up at least once each hour can help keep you moving.  Consider a sit/stand workstation to allow varied working positions.

 

Scenario

Carrying your belongings: when you’re carrying a heavy purse or laptop bag, your shoulders become out of line. This can cause your muscles to ache and can put uneven pressure on your spine.

How to fix it: reduce the number of items you carry with you.  Also, consider using a backpack to help distribute the weight of your load evenly across your body.  This will help avoid the stress of isolated muscles overcompensating for unevenly distributed weight.

 

Scenario

Improper lifting: you’re not alone if you have strained your back while lifting heavy boxes. Improperly lifting heavy items can put undue pressure on your spine and even cause spinal disc injury.

How to fix it: picture yourself doing the lift before engaging to ensure you’re keeping the object in front of you, your back is straight and you’re lifting with your knees/hips rather than your back.



Author:  Dr. Marco De Ciantis, D.C.

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Backpack Safety 101

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Backpack Safety 101

 

Carrying a heavy load that is unevenly or improperly distributed can result in poor posture and even distort your spinal column. This impact can throw your spine out of alignment, causing muscle strain, headaches, back, neck, arm pain, and even nerve damage. Prevention is key – teach your child how to properly use their backpacks and help them avoid an injury!

 

Choose the right backpack:

Go for lightweight vinyl or canvas material. Pick a pack that has two wide, adjustable, padded shoulder straps along with a padded back. The pack should also have a hip or waist strap with plenty of pockets.

 

Pack it properly:

Make sure your child’s pack contains only what they need for that day and that the weight is evenly distributed. The total weight of the filled pack should not be more than 10-15%t of your child’s body weight.

 

Put it on safely:

Put the pack on a flat surface, at waist height. Have your child slip on the pack one shoulder at a time and then adjust the straps to fit comfortably.

 

Wear it right:

Make sure your child uses both shoulder straps and ensure the pack is adjusted to fit snugly to their body, without dangling to the side. You should be able to slide your hand between the backpack and your child’s back.

 

More than 50% of young people experience at least one episode of low back pain by their teenage years. Research indicates one cause is improper use of backpacks. So, pack it light and wear it right! 

 

If your child is experiencing back pain, consult a Chiropractor or other healthcare professional. They will help assess your child’s specific needs and identify a care plan that’s right for them.



Author:  Dr. Marco De Ciantis, D.C

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Osteoporosis and Exercise

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How Exercise Can Help With Osteoporosis

 

Aging, obesity and chronic health conditions, among other factors, can lead to limited mobility and strength. These issues can in turn contribute to spinal, muscle and joint problems. Starting at approximately 30 years of age, our bones decline in density. If bone mass gets dangerously low, it’s called “Osteoporosis”. Physical exercise, particularly if it’s weight-bearing, can help you better manage Osteoporosis, including its side effects. “The higher you get your bone mass up before 30, the lower the risk of getting Osteoporosis later,” says Dr. Kenneth Stelsoe, a Chiropractor and owner of Enhanced Wellness Studio in Waterloo, Ontario. According to Report on Ageing and Health 2015, a spine, muscle and joint report prepared for the World

Health Organization (WHO), Osteoporosis, Osteoarthritis and Sarcopenia (i.e. muscle loss) affect millions. In Canada, Osteoporosis affects 2 million Canadians but many only get diagnosed after they fracture a bone.

 

A Mix of Issues:

For most people, spine, muscle and joint prob­lems start with mild symptoms, such as joint pain, stiffness and swelling. Discomfort can prompt you to limit activity, leading to weaker muscles. As you progressively lose range of motion, things start to increasingly hurt. “An inactive lifestyle can contribute to many chronic conditions, including Osteoporosis, among others,” says Dr. Amy Brown, a Chiropractor at Coronation Chiropractic & Massage Therapy in Cambridge, Ontario. Inactivity can also lead to balance issues, which puts you at risk of falling. Also, individuals who suffer from

multiple conditions must often juggle a wide range of medications and all their potential side effects. These conditions can lead to very serious outcomes, such as falls that shorten your lifespan. However, it doesn’t have to be this way.

 

Gamechanger-The Right Exercise to Manage Osteoporosis and Osteoarthritis:

Being physically active can turn things around for those with conditions such as Osteoporosis and Osteoarthritis. That’s the power of exercise. Exercise impacts health, but it must be the right exercise. Controlled movements that build strength and range of motion are ideal. A combination of activities, such as swimming, cardio gym machines and low- impact aerobics, can be effective. However, weight-bearing exercise works best to help you manage Osteoporosis.

 

For those whose range of motion is limited, yoga and Pilates can be helpful, along with further support from Chiropractic care, Registered Massage Therapy and Physiotherapy.

The right activity for the right person can make a big difference. Dr. John Antoniou, an orthopaedic surgeon and former president of the Canadian Orthopaedic Association, says: “You won’t reverse the damage that’s occurred, but it’ll maintain the function that’s still there.” Exercise can help you manage Osteoporosis to slow the rate of bone loss that comes with this age-related bone disease. It can also reverse some age-related muscle mass loss. With less pain, stronger muscles and better balance, you’ll find you can do much more.

 

How Can a Chiropractor and Your Care Team Help?

A Chiropractor can prescribe a therapeutic exercise program to help increase your strength and range of motion. This program can include stretching, strengthening, postural awareness, balance training and neuromuscular exercise. However, exercise as therapy to help manage Osteoporosis can be challenging because your instinct is to stop moving once you have mild pain. An integrated approach between a medical doctor who is supporting patients with chronic health conditions and a Chiropractor assisting in managing the muscle, spine and joint components can help

you become more active. “The mentality is sometimes it hurts, so I won’t do it,” says Dr. Ed Ziesmann, vice-president of education programs and services for the Arthritis Society. You need to push through discomfort but stop when you feel true pain. Guidance from healthcare profession­als on “hurt versus harm” can make sure exercise is healing, not hurting. Meanwhile, for the many people who don’t enjoy traditional exercise, such as going to the gym, Ziesmann ad­vises focusing on doing everyday life activities. These activities can include walking, gardening and playing golf.

Currently, only 1 in 5 Canadian seniors get the recommended 150 minutes of activity per week. With help from healthcare professionals, like a Chiropractor and your integrated care team, you can break this pattern to better manage age-related conditions like Osteoporosis.



Author:  Dr. Marco De Ciantis, D.C.

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Snapping Hip Syndrome

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“Snapping Hip Syndrome” is a term that most athletes and avid sport enthusiasts have heard, but what does it mean?

 

Snapping Hip Syndrome occurs when tight muscles and/or tendons located in the area of the hip roll over a bony prominence as you move your leg. As a result, a sufferer can feel a “snapping” sensation in the area of the hip and possibly hear an audible “pop” sound. Typically, Snapping Hip Syndrome is painless and not damaging to the involved tissue but it can be annoying. However, if left untreated, over time in some cases, bursitis can develop in the area of the hip as a result of Snapping Hip Syndrome. 

 

As mentioned above, Snapping Hip Syndrome is most commonly associated with tight muscles and tendons located in the area of the hip. As such, those who play sports or perform activities with repeated hip flexion are vulnerable to its development. The good news is that Snapping Hip Syndrome can often be treated conservatively by a Chiropractor, Physiotherapist, Registered Massage Therapist and Fascial Stretch Therapist, all of whom are available at our clinics. All of these healthcare professionals can assess and treat the tight muscles and/or ligaments involved and can all also provide stretches and exercises to remedy the situation.

 

If you think you may be suffering from Snapping Hip Syndrome, contact our head office today at 416-385-0110 or book your appointment on-line!



Author:  Dr. Paolo De Ciantis, B.Sc.(Hons.), M.Sc., D.C.

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Know Your Skeleton

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You may know that your skeleton consists of a number of bones, big and small. However, did you know that your skeleton is divided into two distinct parts?

 

Human skeletons are divided into the “axial” and the “appendicular” skeletal components. The axial skeleton is made up of the bones being situated along the central axis of your body such as your skull, vertebrae, pelvis and ribs. On the other hand, the appendicular skeleton consists of the remaining bones such as your limbs and scapulae. 

 

Generally speaking, the bones of the axial skeleton are primarily involved in body support and protection of the brain, organs and spinal cord. Complementarily, the bones of the appendicular skeleton are primarily involved in locomotion (i.e. “movement”) and manipulation of environmental elements (for example, picking up an object). These distinct skeletal parts work together to allow you to live your life as you do.

 

Now you know a little more about your body!

 

Should you have any questions regarding your bones and joints, our treatment staff is ready to answer your questions. To book your next appointment you can contact us directly or book online today!



Author:  Dr. Paolo De Ciantis, B.Sc.(Hons.), M.Sc., D.C.

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Bone Bruise

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Bones can bruise?!?

 

A “bone bruise” (a.k.a. “bone contusion”) is a relatively common injury, particularly in athletes. In order to explain how a bone can bruise, let’s talk about some anatomy first. “Periosteum” is a membranous tissue that surrounds bones, excluding the articular (i.e. “joint”) surfaces. You can think of periosteum as a type of bone “skin”. In the event of a trauma to a bone, for example, a force received while participating in a contact sport, the periosteum can be injured. This injury would result in the development of a “bone bruise”. 

 

Bone bruises are not overt fractures of a bone but nonetheless, they can be quite painful. A diagnosis can generally be made through a detailed history and physical examination, not necessitating the use of special imaging or tests such as x-ray, CT and MRI scans. Conservative treatment from manual therapists such as from Chiropractors, Physiotherapists, Registered Massage Therapists and Fascial Stretch Therapists can help reduce pain, provide range of motion support and dispense the appropriate rehabilitation for proper recovery.

 

If you believe you may be suffering from a bone bruise, contact our office or book online in order to secure your next appointment today!



Author:  Dr. Paolo De Ciantis, B.Sc.(Hons.), M.Sc., D.C.

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Battle Sign

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“Battle Sign” is a visual sign from a severe trauma to the skull resulting in a fracture and should not be taken lightly!

 

“Battle Sign” is the result of a “basilar skull fracture” or “basal fracture” (i.e. fracture of a skull at its base). Fractures of the skull at its base can include fracture of the bone behind the ears, at the base of the nose/nasal area and close to the spine. Basilar skull fractures are considered not only one of the most common but also one of the most severe types of fracture to the human skull. Trauma resulting in fracture of the aforementioned structures can place neurological and vascular tissue in the area at risk for injury which is why this type of fracture is considered a medical emergency! 

 

One of the most apparent signs of a basilar skull fracture is the presence of distinct and severe bruising along the entire backside of the ears and possibly extending to the neck/cervical spine region. This is referred to as “Battle Sign”. Occasionally, individuals with Battle Sign may also present with “raccoon eyes” (i.e. bruising around the eyes).  Additional signs related to Battle Sign can also include but are not limited to:  clear fluid draining from the nose and/or ears, headache, dizziness and blurred vision. Due to its presentation, Battle Sign is often confused for a harmless bruise but, unlike a common bruise, it will not fade over time without other symptoms. Following a head trauma, Battle Sign may take a few days to present. One of the differentiating factors regarding the presentation of Battle Sign is that it appears at an area not directly related to the sight of injury, like a traditional bruise. The head trauma involved in producing Battle Sign can include sports, car accidents, falling off a bike without a helmet, motorcycle accidents as well as falls. These types of activities are very common in the spring and summer months and as such, we need to be very vigilant about the risk of head trauma and the presentation of Battle Sign.  

 

Due to the risk of serious and possibly permanent neurological compromise, a suspected head injury resulting in Battle Sign warrants an immediate referral to the Emergency Room of a Hospital for assessment, treatment and monitoring. Proactively, this spring or summer, if you should be playing contact sports, riding a bike or operating a motorcycle, wearing a protective helmet is key to your safety!



Author:  Dr. Paolo De Ciantis, B.Sc.(Hons.), M.Sc., D.C.

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Daily Routine

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The Pains in Our Daily Routines

 

We live in a world where we’re constantly in a hurry, juggling multiple tasks and carrying our belongings with us everywhere. This can have serious consequences on your back health. In fact, back pain sends more patients to doctors than any condition other than the common cold. Here are some common activities that negatively impact the back health of Canadian’s.

 

Scenarios

 

Commuting: just like sitting at your desk, hunching over your steering wheel can cause your muscles to tighten, curving your back. Over time this can result in long term lower back problems. This is important for the 15.4 million Canadians who commute daily!

How to fix it: be sure to sit at a 90 degree angle and don’t fully extend your legs. Move your seat up to allow yourself to sit up straight. Adjust your lumbar support to fit your back and, if it’s not supportive enough, try rolling up a towel to help decrease stress on your lower back.

 

Work-life: did you know sitting puts 40% more pressure on your spine than standing? It’s important to remember your posture especially when you’ve had a long day at your desk.

How to fix it: practice ‘active sitting’ with your feet flat on the floor in front of you with your back straight, your shoulders squared and chin parallel with the floor. Ensure your workspace is set up to enable frequent breaks from sitting, getting up at least once each hour can help keep you moving. Consider a sit/stand workstation to allow varied working positions.

 

Carrying your belongings: when you’re carrying a heavy purse or laptop bag, your shoulders become out of line. This can cause your muscles to ache and can put uneven pressure on your spine.

How to fix it: reduce the number of items you carry with you. Also, consider using a backpack to help distribute the weight of your load evenly across your body. This will help avoid the stress of isolated muscles overcompensating for unevenly distributed weight.

 

Improper lifting: you’re not alone if you have strained your back while lifting heavy boxes. Lifting heavy items improperly can put undue pressure on your spine and even cause spinal disc injury.

 

How to fix it: picture yourself doing the lift before engaging to ensure you’re keeping the object in front of you, your back is straight and you’re lifting with your knees/hips rather than your back.

 

If you do experience pain, consult a healthcare professional to assess your specific needs and identify a course of action that’s right for you. Canada’s Chiropractors are committed to helping you be more physically active. A Chiropractor can evaluate your strength and flexibility and screen for anything that may limit your physical activity. Ask your Chiropractor for an evaluation today!



Author:  Dr. Marco De Ciantis, D.C.

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Tech and Neck Pain

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Our modern digital age has brought many conveniences. Smartphones, tablets, and e-readers make it possible for you to communicate or be entertained with the push of a button. While technology can improve your quality of life it comes with a price: being huddled over your devices for long periods of time can do more harm than good. Using certain devices for extended periods of time can easily lead to neck strain, headaches, as well as pain in your shoulders, arms and hands. If you’ve used a smartphone or tablet for an extensive length of time, you’ve probably experienced the strain it puts on your upper body These conditions even have their own name: “Text Neck”.

 

Four Strategies to Help You Avoid Text Neck Strain:

 

  1. Take frequent breaks:

Take frequent breaks and look up from your device to give your neck some relief from the pressure of looking down.

 

  1. Sit up straight:

It’s important to sit up straight while texting. This way, you can maintain good posture, relieving

your back and shoulders from the strain of being hunched over.

 

  1. Hold your phone a little higher:

Holding a phone closer to eye level helps maintain a healthy posture and puts less strain on your neck. Consider using a stand for devices, even periodically, to change the way that you hold and look at your device

 

  1. Stretch:

Be sure to stretch often between long periods of extended use of electronic devices. Put your hands at your sides and rotate your shoulders to relieve tension. You can also tuck your chin down to your neck and then look up. This action helps relieve some of the tension built up in your neck due to the forward-down position we often adopt when looking at our device.

 

If you experience pain from device use, consult a Chiropractor to assess your specific needs.  A Chiropractor can also develop a treatment plan that’s right for you.



Author:  Dr. Marco De Ciantis, D.C.

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Pandemic Fitness

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Finding time for Fitness during a Pandemic

 

How do you find time for fitness when so many things are competing for your attention? It’s a

common problem. The good news is that as little as 15 minutes a day can start a fitness habit

and deliver health benefits! A study conducted over a span of 12 years has demonstrated that as little as 15 minutes of moderate intensity exercise a day can increase life expectancy. Every additional 15 minutes of exercise performed daily can further improve the health outlook of the participants in this study.

 

Try these tips to fit 15 minutes of exercise into your day:

 

Pick a time of day that works for you and stick with that time for fitness.

Perhaps it is first thing in the morning, during a break at work or in the evening after dinner. Think of it as a part of your regular daily routine. Treat fitness like showering in the morning or

brushing your teeth before bedtime.

 

Do something you enjoy!

People tend to make time for things they like. A brisk walk outside, a video exergame, a dance

workout to your favourite music, a simple stretch-and-strengthen routine you can do with one

eye on your favourite TV program – they all qualify.

 

Expensive gyms need not apply!

Some great no cost activities include cardio, strength exercises and flexibility stretches. It’s

important to vary these activities.

 

Why cardio, strength and flexibility activities?

Cardio activities are good for your heart, lungs and circulatory system. And moving your body

feels great. To get started, walking is the simplest cardio activity you can do. Strength exercises, such as biceps curls and pelvic lifts, focus on your muscles. Muscles help support all the joints in your body and your movement. Flexibility stretches are all about keeping you limber for bending, reaching and turning with ease. Most people don’t stretch their muscles enough and wonder why they feel stiff and sore.

 

Remember the benefits.

We make time for things we know will reward us. The rewards of physical activity are numerous.

Regular exercise can reduce stress, improve our energy level, improve your strength and

flexibility. Also, regular exercise can simply make you feel good about doing something for

Yourself.

 

Fifteen minutes a day can be the beginning of a habit that can grow and help you achieve your

fitness goals. You’ll feel good about fitting it in and that’s an important factor in your overall

health. Keeping active will help improve your physical health, increase energy and put a smile on your face. And once 15-minute activities become a habit – and they will in almost no time – you may want to schedule even more move-your-body time into your day. Check out the Activity Guide website at www.publichealth.gc.ca/paguide.



Author:  Dr. Marco De Ciantis, D.C.

 

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