Get Your Back on Track with These Tips!

About 80% of the population will experience back pain at some point of their lives. But how can one tell if it is serious or not? Most low back strain and sprain injuries will resolve on their own with some help within a week or so. To determine if your injury is more serious, look for the following symptoms: pain in other body areas, numbness and loss of strength or co-ordination. These are all signs regarding when it may be necessary to seek professional help sooner rather than later. But back pain doesn’t have to hijack your sick days, try these tips to help yourself recover:

1. While Recovering

A back brace or protective belt can be helpful in the short-term period following an injury but should be avoided in the long term. Long term use of back braces can promote muscle weakness. Until you recover, it’s best to set those high heels aside. High heels put excess strain on the lower back muscles, making them work harder to keep you from falling forward. Perform gentle stretching to the point where you feel some relief. Don’t stretch to the point where the pain is aggravated.

2. Rest vs. Staying Active

If you’re injured, you may have been told to rest until your injury has healed. However, avoiding exercise is the worst thing you can do when you are experiencing minor back pain. It is important to stay active while recovering from an injury but it is best not to exert yourself. Reduce normal physical activities but continue to be as active as possible. Change positions often and try not to sit, stand or lay in the same position for prolonged periods. Resting in bed or remaining sedentary is only necessary if you’re in so much pain that you can’t move. Perform gentle stretching to the point where you feel some relief. Don’t stretch to the point where the pain is aggravated. At the end of the day, those who maintain active therapy recover quicker. Resting in bed or remaining

sedentary is only necessary if you’re in so much pain that you can’t move.

3. Slipped Disc

Your spinal column is made up of 26 bones (“vertebrae”) that are cushioned by discs. These disks protect your vertebrae by absorbing the shock produced from daily activities such as from walking, lifting and twisting. Injury or weakness can cause the inner portion of your discs to protrude through the outer ring. This is known as a

“slipped” or “herniated” disc and can cause pain and discomfort in your lower back.

In most cases, a slipped disc will revert back to its position spontaneously but it can take 4-6 weeks to fully recover. You may have heard it’s best to rest your back if you have a slipped disc. However, remaining moderately active is ideal to keep muscles and ligaments warm and reduce the risk of creating more tension in your back.

4. Hot vs. Cold

Most people believe that a hot bath reduces back pain. The reality is that even though it may sound soothing, getting into a hot bath when muscles are inflamed can make matters worse, increasing the inflammatory response associated with an acute injury.

Use ice, not heat, to soothe the painful area. Where there is pain, there is inflammation. In the case of back injury, the inflammation may not be visible the way swelling of a sprained ankle might be. A good rule is to remember the word inflammation includes the word “flame” because where there is heat, there is inflammation and pain. Ice can cool down the heat associated with inflammation. It is better to apply ice to an injury for 15 to 20 minute intervals during the first 48 to 72 hours after the injury.

5. Massages

When people have back pain, they often book a massage as soon as they can. The truth is, when you’re in pain, a massage may help in some cases and hurt in others, depending on the cause of the back pain. For instance, your low back may feel tight because of a muscle spasm occurring in an unstable region. If you then massage this area, without truly assessing the source and the reason for its tightness, you can

inhibit the body’s natural protection. The result will cause more instability and more pain.

6. Back Pain and Aging

No matter how many birthdays you celebrate, back pain should not become a normal part of aging. As we age, it‘s true that we can become more susceptible to certain types of painful back conditions. However, with all of the treatment options available today, back pain does not have to be a part of the aging process. 

7. Slow and Steady

Over a recovery period of a week or so, you should experience slow and steady improvement. While in the recovery phase, take a look at your daily routine and consider whether your activities might be contributing to your back pain and slowing your recovery. A Chiropractor or other healthcare professional can help you identify potential triggers. For example: Are you performing too much lifting, bending, or repetitive activities? Are you sitting for long periods of time at home or work without changing positions? If you have to carry items, are you dividing the load to prevent stress on your lower back? Carry two smaller bags, one in each hand, rather than one large bag in one hand or on your shoulder.

Author:  Dr. Marco De Ciantis, D.C.

Top Tips for Safely Exercising At Home and Outdoors

For over a year, COVID-19 has continued to force fitness centres and studios to be shut down across the province, leaving people to find alternative ways to stay active. With the warmer months around the corner, many are already or will be taking advantage of the outdoors to practice yoga, run, cycle, weight train and perform other exercises to stay mentally and physically fit. However, this may increase risk of injury if not performed properly. For example, exercising outside could increase your risk of injury if you are not careful about your surroundings such as holes in the ground, slippery surfaces during or after rain and excessive heat or sun exposure. Also, injuries are more likely if you use unsafe substitute items for weights and dumbbells.

If you’re performing physical activity outdoors, such as weightlifting or yoga, be sure to check that you have adequate space and that your training surface is clear of any debris such as rocks, branches, and waste. Select clothing to match the temperature outside. For example, if it’s hot, wear something breathable and light. Make sure to bring an extra water bottle as well so you can properly hydrate.

No equipment, no problem:

There are many items that you can use to substitute for kettlebells, weights, and dumbbells to get an effective workout. Here are a few examples:

-laundry detergent jug

-bag of potatoes or soil

Trees and tree branches: 

Be kind to mother nature! Make sure to choose trees and branches appropriate for your weight.

Park benches:

 Ensure the bench is balanced and stable before using it for an activity. Here are some things to consider-

-Footwear: Ensure your choice of footwear is tailored to the type of exercise you’re performing in order to prevent slips and falls. You should either be wearing shoes or be barefoot if you’re using a mat.

-Space: Make sure the space around you is clear of objects you can trip on, such as toys.

-Props: Use proper household items to substitute for weights and dumbbells, such as water or laundry detergent jugs.

-Stools and Chairs: If using a stool or chair to support your workout, make sure that it is stable and has a wide base of support.

Mobility drills for warmup and recovery:

While exercising safely is important, it’s equally crucial to do a few stretches before and after a workout. A great way to build a comprehensive exercise regime is to incorporate mobility drills that can help manage pain and reduce the risk of injury. Here are 2 examples of excellent mobility drills

Drill #1: Active hip flexor mobility

Begin in a split kneeling stance with the legs bent to roughly 90 degrees. Staying tall, squeeze your glute muscles and lean forward until you feel a stretch on the front of your

Hip. Move in and out of the stretch repeatedly. To increase the challenge of the stretch, you can bend the back leg and hold it with your hand. This is a great exercise for improving hip mobility and may even help those with back pain.

Drill #2: Active shoulder mobility

Lay on your back on the ground or atop a foam roller. Using a band or towel in your hands, pull it apart to create a light tension. While maintaining tension, slowly bring your arms overhead until you feel a stretch in your shoulders or chest, neck and back. This is a terrific drill for improving upper body mobility and reducing shoulder and neck tension.

Everyday tips for success:

Whether you’re training at home or outside, take it slowly and be gradual–adding intensity such as increasing the amount of reps, sets or time of exercise–by 10% every 1-2 weeks. This gradual progression will help reduce the risk of an overtraining injury.

Make a plan to maintain consistency and see gradual progression over time:

Your plan should be specific to your needs. For example, if you’re a runner or cyclist, consider performing alternative exercises, in conjunction with your primary activity. This will benefit other areas of your body and reduce the chance of an overuse injury.

Incorporate mental imagery:

Research in this area suggests that mental imagery can improve sport performance while giving your physical body a chance to recover. This can be as simple as closing your eyes, slowing down your breathing and imagining the details of practicing or playing your sport. If you’re exercising for general health, 5 minutes of focused and purposeful breathing may also help reduce stress, tension and anxiety.

Workout “together”:

Finally, consider exercising with your friends over a video conference call. This is a great way to increase motivation and make your workout more fun, and, always be sure to follow the latest safety guidelines, such as wearing a mask and maintaining social distancing.

Author:  Dr. Marco De Ciantis, D.C.