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Safe lifting techniques

So this week I was at a retail store where they were gearing up to do inventory.  They asked me to come in to review safe lifting techniques – which by the way is a great idea.  Although many people have been taught this along the way it is always good to review.  And I find that the more people you get information from the more you remember and you tend to learn a different little tip from each source.

So I thought it may be a good idea to review.  Just this week I have had a patient move homes, another continue to pack and go through things to move homes, patients travelling, and patients who work in retail or warehouses who lift regularly.  Also there are the rest of us who continually lift and carry throughout our days: small children, bags and boxes for work, groceries, hockey bags you name it and we lift it. (does the question ‘hey doc why does my back hurt?’ seem a bit more clear cut now?  Ya life is full of busy and we are hard on our bodies… this stuff is cumulative and one day when you bend over the bathroom sink to brush your teeth you can’t stand back up.  Toothbrush too heavy? Nope. Just all of that catching up with you and the bending in the morning was the straw (or toothbrush) that broke the camel’s back so to speak).  Ok so lets do our best to protect the camels shall we?  (the camel is you in case you were confused).

Lifting tips and rules to live by:

Before you lift anything brace your stomach muscles (see Brace2 video link below)

Brace2

Bend at the knees not at the back

Keep the load as close to your body as possible

take breaks

share heavy or awkward loads with a partner

Do not twist while lifting

Here is a helpful poster I found on line:

Also for smaller items try the golfer’s lift – see video link below !

Golfers lift

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I didn’t know I had ribs there!?!

So did you ever wake up in the morning and have trouble turning your neck one way and/or have pain right under your shoulder blade?

So that is what I like to call ‘rib pain’

Yes you have ribs there.

The rib cage is literally a cage that surrounds your heart and lungs.  The go from your clavicle or collar bone all the way to the top of your abdomen where you can feel them at the front of you.  They are in the front AND the back of you as pictured below.

Ok, so now that we have had a small anatomy lesson – why on earth does my rib hurt?

It doesn’t exactly.  Here is what happens: The ribs are supposed to swing up and down like a bucket handle gently with every breath. Up with breathing in and down with breathing out. For a number of reasons (lifting, sleeping funny, sitting, reaching driving, just merely existing…) one of your ribs can stop doing this and create irritation in the surrounding muscles, nerves, joints etc.

This tends to cause pain. It can be excruciating in the region of your shoulder blade and may make you want to lean against a door frame to put pressure on the area.  I have seen people with pain all the way down one arm or numbness and tingling in the arm, shoulder or flank, neck pain, headaches, jaw pain… all sorts of issues.

So what can you do about it? Well unfortunately not too much… it may go away on its own (but don’t count on it – I have seen people with this pain that has persisted 6 or more years before they came to see me). You can try lying on a stress ball or getting someone to massage it.  Generally though it will likely come back or only give you temporary relief until you get a chiropractic adjustment.

So there you have it. It is fixable.  I tend to do lots of muscle work surrounding the area and then do some adjustments, apply essential oils and sometimes kinesiotape.  We also give strengthening exercises and talk about desk ergonomics if needed to help make sure the problem doesn’t come back.

If you have this, or someone you know does, please come in and have it checked out or give us a call and we can chat about it.  It is something I have seen a lot in practice and had great success with – I tend to get this myself so I can really empathize with the irritation of this condition.

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TMJ Pain – My jaw hurts just writing this post

 

I am highly suggestible.  Anytime anyone comes in with jaw pain the right side of mine hurts. TMJ stands for Temporomandibular Joint aka Jaw. The TMJ is a very complicated joint and without going into specifics it is very mobile which can make it susceptible to injury.

If you suffer with this you have probably already been to the dentist.  Maybe more than a couple different dentists.  You likely have a night guard and maybe a couple of other appliances.  They help a lot, some or not at all. So now what?  My friend, who is a dentist helped me with this post … He didn’t like my line about a couple of dentists above (but it does depend on who you see and I going to bet it wasn’t him…) He adds: “It’s all about position. Your teeth and muscles need to balance out so together with a dentist who knows how to balance the hardware and chiro helping out with the support, treatment is very successful”.   He is smart so I am going to agree.

Did you have any idea that a chiropractor can treat TMJ pain? So what does that mean or look like?

Here is what I typically do with patients – I will assess the jaw opening – how far does it open, is there a click somewhere on opening or closing, is the jaw opening with a shift to one side or the other – or does it open in an ‘S’ pattern?  I do a full history and examination and then…. treatment.  Usually this involves treatment of the muscles including ones right on the outside of the jaw (the Masseter muscle), the temple (Temporalis) and even ones that are intra-oral (the Pterygoids) – This hurts like hell but it works.  Usually in just a few treatments.  I also assess the neck and upper back, work on restoring the normal curves of the spine and give exercises for the jaw and neck to improve posture.  Depending upon the severity of the case we may do other things such as kinesotaping or other techniques.

Important point here – it works, it doesn’t usually take too long and it works.

Conservative care with a dentist and chiropractor can be super effective – I have a bunch of dentists referring to me now and hopefully more soon (I wrote this post upon prompting from a dentist friend in facebook-land who I actually haven’t seen in person in about 18-ish years …. now maybe eh D?)

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I am superhuman – crap I hurt my back…

And so, I got the above picture from a patient via text this week with the following words attached: “I didn’t want to make two trips and now my lower back hurts… have anything this week at your home (office)?”

Yep, we’ve all done it. Sometimes we get away with it unscathed with no problems but most of the time we tweak something in to hurting… that picture above is 9 grocery bags from the car to condo by the way.

So, lesson one – make two trips

lesson 2- text me for an appointment because there is no way you will actually make two trips

This is a good one because she did. I did see her and her problem is minor and relatively easy to treat at this stage… leave it  a week or two or three and if it is unresolved the longer it has been around the longer it takes to get rid of as a general rule.  Even if it seems to go away you really shouldn’t ignore what your body is telling you hurts – these aches and pains that come and disappear unfortunately accumulate over time and build until one day you do something innocent seeming, like bending over at the sink to spit out your toothpaste, and you can’t get back up.  (Seriously I have heard this story I don’t know how many times over the years and when they told us that at school I thought they were joking).

Patients always ask me – Doc how did I get this? what can I avoid so this doesn’t happen again I mean I was only bending over the sink?!?!

Well the bending over the sink didn’t do all of it – it was the straw that broke the camels back (pun intended).  Life happens. We all do stuff we shouldn’t do like not make two trips, sit too long in front of the TV or computer, stand too long at work, lift things that are too heavy, engage in weekend warrior antics, play one sided sports like golf or hockey, carry kids in one arm primarily … I could go on forever and I haven’t even mentioned slips and falls and minor injuries.  Scar tissue and injury accumulate over the years.  Chiropractic care can make sure that you aren’t headed for that last straw by making sure that the minor things that are there already are taken care of before that happens.   Love living life to the fullest myself and I don’t have time for setbacks…. Chiropractic wellness care is just for that. And if you do hurt yourself, don’t wait, make the call and get it fixed sooner than later.

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Have a more comfortable and healthy Pregnancy with Chiropractic

I am a chiropractor and a mom.  I have been through a pregnancy and a really rough delivery.  I know the pain that can happen during pregnancy – I had some pretty severe back pain during my pregnancy and at times had difficulty getting out of bed.  With some self care, a specific stabilizing belt that I wore for a couple of months, and some care from chiropractic friends, I managed to make it through it all while continuing to practice right up until I had the baby.

It can be rough. But it doesn’t have to be – there is help out there.  I love helping pre- and post-natal women and have been doing it since I started practicing almost 17 years ago.  I have to say I developed a much MUCH better appreciation for what pregnant women go through regarding pain after my own.  I really feel we are best at providing treatment when we can really empathize with the problem.

Over the years I have seen it all from sciatica to round ligament pain to swollen and sore legs and feet, carpal tunnel syndrome (from swelling due to pregnancy), headaches and neck pain and way more.  More than once I have been called in for an emergency house call for someone who couldn’t get out of bed because of back pain during pregnancy and after the birth of the baby.  I am always honoured to be able to help.

While writing this blog I found some information directly from the Canadian Chiropractic Association – so I though why try to re-write something so well written? The following was taken directly from the Canadian Chiropractic Association Website –

“At least 50% of pregnant women will experience back pain, with many suffering from severe discomfort that impacts their activities of daily living. Pregnancy-related back pain can be multi-factorial and rarely only has one cause. Back pain, wrist pain and leg cramps are the most common complaints reported.

The average healthy weight gain is approximately 30 lbs, most of which is around the abdomen adding a significant frontal load. The added weight puts stress on the back, hips, knees and feet/ankles. Additional weight can lead to altered posture and biomechanics as we change the way we sleep, stand, and move during pregnancy. As the baby grows and the uterus expands, the abdominal muscles also stretch and lose their ability to support as they did. The change in posture, shifting forward, may cause pain and discomfort specifically in the lower back.

During the third trimester, levels of the hormone “relaxin” increase and contribute to the loosening of joints in order for the pelvis to accommodate for enlarged uterus, the baby and later birth. However, the loosening of joints can decrease joint stability and further alter posture. Other structures including musculature may be taxed, resulting in a predisposition to pain and injury. This may result in back pain.

Women report pain and discomfort including:

  • Neck pain
  • Low back pain
  • Mid-back pain
  • Pelvic pain and pressure
  • Aching legs and buttocks
  • Peripheral swelling
  • Sciatica or shooting pain down the leg/foot
  • Fatigue and low energy
  • Night-time muscle spasms
  • Carpal tunnel syndrome
  • De Quervain tenosynovitis
  • Sleep disturbances

Studies have shown that manual therapy, including chiropractic, can help decrease pain in pregnancy and labour. Chiropractors can provide safe, effective and drug-free conservative care to relieve pain and improve function during pregnancy and after birth.

 

Reduce back and pelvic pain: Conservative care including spinal manipulation and mobilization of joints and soft tissue therapy can help reduce pain and improve function.

Relieve fatigued, aching muscles: Chiropractic treatment plans can include soft tissue therapy and various modalities including TENS, IFC, and acupuncture among others. Chiropractors can also recommend exercises to help rehabilitate postural changes.

Help prepare for childbirth: A chiropractor can recommend safe, effective exercises and stretches to help prepare your body for the baby’s delivery.

Ensure a faster recovery: As part of a comprehensive plan of management, chiropractic treatment can help manage quicker recovery and address post-natal biomechanical complaints and rehabilitation.”

 

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Shoulder Pain – What the Rotator Cuff?

I recently had someone ask me if I treat shoulders.  The treatment that chiropractors are best known for is back pain and neck pain.  This is great but for me really falls short of describing what I do every day.  One of the things I love most about my job is the variety of problems I see daily and my ability to problem solve for them and help patients get the care and treatment they need to heal.

I had a patient recently who came to me after having care for a shoulder injury for three months somewhere else.  He told me that he was no better at all and still had trouble sleeping despite the care he received.  We did an examination and I diagnosed him with a rotator cuff problem – specifically a possible small tear in the supraspinatus muscle (one of four muscles the rotator cuff).  He had been given exercise, ultrasound and some massage already but hadn’t seen improvement.

What I do differently is examine the whole spine as well as the shoulder and add treatment that also involves much more hands on therapy and support for the spine – the shoulder doesn’t float around in space it is attached to the skeleton by muscles – muscles that get tight, angry and irritate all of the joints surrounding them.  Irritated joints tend to cause inflammation.  More inflammation causes more tightness in the muscles – a vicious cycle that we need to break.

Pain from rotator cuff problems can refer down the arm, into the hand, into the upper back and neck and can even cause headaches.  This can cause decreased range of motion of the shoulder and weakness in the arm.  I love treating shoulders because the results can be super dramatic.

Within 2 weeks of seeing the patient I was talking about he told me he felt 80% better and his range of motion was amazing and almost 100% better.  He told me he could sleep again at night and started bringing me lunch because he loved to cook and was able to do that again.

Please don’t live with shoulder pain – it usually gets worse and sometimes turns into a frozen shoulder which is often much harder to treat and takes much longer to heal.  I would love to help you.

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Falling on your tailbone – A pain in the ass (literally)

Have you ever fallen smack on your butt and felt like you broke your tailbone?  They may or may not even X-ray it at the hospital because if it is broken frankly there is nothing you can do about it.  Most of the time really it isn’t broken but you walk around, or rather sit around, very carefully for about 2-4 weeks because it hurts so much.  If you really smacked it good it hurts longer.  If you are really unlucky it can hurt for years or indefinitely and you just live with it.

What would you say if I told you there IS actually something you can do about it?  Would it be worth a couple treatments with me to make it go away, usually permanently?

Ok, so we will get to that….So what made me think of this? It’s October, there is no ice on the ground (though its coming – even though its been warm….it’s coming). My almost-grandmother*** fell a couple weeks ago and fell right on her tailbone.  She is 90 and ended up at the hospital for other reasons but they didn’t bother X-raying her (see above) and the pain she had (in her butt) was one of her biggest problems upon her return home (she is doing well btw -thanks!)

***Sidebar – what in the what is an ‘almost-grandmother’?  Ok so we aren’t related by blood.  She has no children or grandchildren and all of my biological grandparents and my mom are gone.  Rita has been part of my life since I was 12 as she worked for my Dad as his bookkeeper.  She and her husband Jake spent every holiday I can remember at our house and after my Mom died I continued that tradition.  She is one of my closest family members, I love her.  I’ve adopted her and she has adopted me. So there you have it ‘almost-grandmother’ Oma Rita.

Ok back to the pain in the ass that is tailbone pain.  I went to her house a few days in a row to help her out and now there is no pain anymore.  With a fall onto the tailbone, often the pain comes from irritation and inflammation to the ligaments that attach the tailbone (or coccyx) to the bottom of the spine (the sacrum).  Fixing this problem is as easy as doing some soft tissue treatment (gently) to the area to settle the inflammation.  Yes this means I may have to touch your butt –  I promise to ask first and not catch you by surprise.

All joking aside, its simple, it works, it takes very little time and its worth it.

Next time you fall on your ass – think of me.

 

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Why I am a chiropractor

So I thought this topic would be appropriate at the start-ish of my new blog… Let’s take a journey together…. way way back in time – to where my son Leo thinks Dinosaurs roamed the Earth…. Yes, that’s right, all the way back to 1993.

I was in first year university at the University of Waterloo.  The good daughter of a pharmacist who had worked since she was 12 or 13 in a Shoppers Drug Mart  knew she wanted to be in healthcare somewhere but wasn’t sure where.

Fast forward to mid terms, or maybe it was first term finals – I really don’t know it was so so long ago (Dinosaurs you know).  Anyways, I digress, I had been studying like crazy, as usual, and had tremendous neck pain and headaches.  So much so that I would take about 100 Advil a month.

I look back on that now and think it is crazy but the fact is that there are so many people out there taking this much over the counter or even prescription medication for pain due to headaches or mechanical neck pain.

One of my friends suggested I see a chiropractor – I had never been and had no idea what to expect.  I did end up going with a friend of mine and after about 3 visits I was amazed that I no longer had headaches.  I mean at all. I knew this is what I wanted to do with my life.

Now, I do get the odd headache and I continue to see friends who are chiropractors but they are few and far between and rarely need any medication.

It was so simple and easy and, really it still is.  If this sounds like you – 100 Advil a month is not a great idea, any MD or other health practitioner will tell you so for sure. I can help you and would be honoured.  It’s not magic, its physical medicine using soft tissue techniques like massage and deep tissue, stretching and exercises as well as adjustments if they are warranted – You may be surprised that often headaches respond best to upper back adjustment so if you fall into the category of people who are nervous about neck adjustments I promise I can still help you.

By the way, in my office my rule is that we only provide treatment that is safe, effective and that you are 100% comfortable with.  It’s your body so you are in charge.  If you are not comfortable with something the dialogue is always open and I will find a way to help you that you are comfortable with that is still effective.

I would be honoured to help you.