Keeping a Healthy Back for Life
Written by: Trina Ting, DC
As a chiropractic doctor, one of my most common complaints is neck and back pain that tends to recur. 80% of all people will experience an episode of back pain in their lifetime, and of that percentage, 60% will have another recurrence. Here are few general tips, and hint: a little bit of prevention can go a long way.
- Never bend at the waist for longer than a few seconds. This puts excess stress on the discs and spinal ligaments. Depending on what you’re doing, you can rather bend from the hips or knees, and also widen your stance to allow you to reach a lower counter without straining your back.
- Always keep your nose with your toes. This means do not put any extra twist into your spine as you go about your daily tasks. If you need to lift something, always face what you are about to pick up and ensure that literally, your nose is pointing in the same direction as your toes or feet are. If you’re sitting at a computer, make sure your nose and toes are facing the monitor and keyboard. Even a slight twist can put unnecessary torsion on the spine.
- Exercise. Cardio, weights, it doesn’t matter what you do, just break a sweat. Any type of exercise will build core strength as you are challenging all of your muscles and training them to deal with various loads and positions. This will lessen your likelihood of injury (provided exercises are done properly).
- Eat better. This doesn’t have to be difficult or complicated. Eat 3-4 times a day, eat real food (meaning no processed or packaged foods and lots of fruits and vegetables), and drink water. This tip alone can go a long way in protecting your back for the following reasons: one, eating well will help you maintain a healthy weight. Less load on your body translates into less strain on the back. Two, processed foods are full of various preservatives, sodium and often poor quality carbohydrates. It is generally agreed that these things can promote inflammatory processes in the body, and increase pain and chronic conditions. Last, drinking water keeps you and your spinal muscles, discs, and nerves hydrated and therefore less prone to injury.
- Get your chiropractic doctor to assess and treat your spine on a regular basis. Chiropractors are the spine experts, and four years of post-graduate education has trained us to find out what the problem is. We know how to rule out more serious causes of back pain and when to refer back to your family doctor for further testing. Regular spinal check-ups and treatments go a long way in preventing more serious problems down the road. You often don’t feel a cavity in your tooth until it has eaten away to the root: spinal pain is not too far off from that example. Visit your chiropractor to check and treat spinal problems before you come limping into my office. Trust me: it’s a lot less work for both of us.
Follow these tips for a healthy back. A few simple adjustments to your lifestyle (pun intended) can go a long way.
Focus on Health: Neurexan
Information taken from HEEL’s Neurexan brochure
Do you tend to take your worries to bed with you? Do you commonly wake up in the morning feeling leaden and tired, not being able to shake off the night, and get into gear during the day? If this sounds familiar, you probably already know that the result is almost invariably a bad night’s sleep at best, or at worst, a sleepless night!
The consequences of a poor night’s sleep can be devastating:
- Difficulty concentrating at work, at school or in your daily chores
- Falling behind in your schedule
- Increase in nervousness and agitation
- Decrease in performance
- Change in mood (irritability, frustration, anger)
You are not alone. An estimated 3.3 million Canadians aged 15 and older, or about one in every seven, have problems going to sleep or staying asleep. If lack of sleep becomes a permanent state, this can have a negative impact on health and quality of life.
Luckily Neurexan contributes to putting an end to the spiral of stress, nervous restlessness during the day, and poor sleep at night. Neurexan will reactivate the body’s natural readiness for sleep and promote restful and deep-sleep cycles. Over time, you will find yourself feeling healthier with a clearly improved physical and mental well-being.
Benefits of Neurexan
- Clinically proven effective in rebalancing sleep
- Can be used for short or long-term treatments (acute or chronic conditions)
- Suitable for the entire family
- No known side effects (such as photosensitivity, tolerance addition or contraindications)
- Improves one’s disposition to sleep without worries of morning grogginess
- No known medicinal interactions and may be combined with conventional or natural medicines
March Neurexan Offer
For the month of March Neurexan will be 20% off. Get a better night’s sleep starting NOW!
Recipe: Baked Kale Chips
During the winter and early spring months Kale is abundant in the local grocery stores. This is a perfect time to eat this nutritious green as it sweetens over the colder months. Kale is high in fibre, antioxidants, vitamins A and K, carotenoids, and calcium. Kale is also known to help reduce your risk for certain cancers including bladder, breast, colon, ovary and prostate. Consider growing it in your garden this year!
- 1 bunch of kale
- 1 tablespoon of olive oil
- 1 teaspoon of seasoned salt (we suggest A. Vogel’s Herbamare) – http://www.avogel.ca/en/shop/health_food/herbamare_orig.php
- Preheat an oven to 350 degrees F (175 degrees C). Line a non-insulated cookie sheet with parchment paper.
- With a knife or kitchen spears carefully remove the leaves from the thick stems and tear into bite sized pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
- Bake until edges brown but not burnt, 10 to 15 minutes.
Did You Know?
Did you know every human being spent about half an hour as a single cell?