New West Wellness Centre Inc. - Produits, offres, nouvelles

For the next month Dr. Brad Dunstan will be offering Free 15 min assessments so he can answer any of your questions call New West Wellness Centre Inc. to book your appontment 604-777-1003. He works Tuesday, Thursdays and Sundays

How Can Backpacks Cause Back Problems?

Heavy backpacks may cause you to lean forward. Over time this can cause the shoulders to become rounded and the upper back to hunch which causes neck and back pain.

If you wear your backpack over just one shoulder, or carry your books in a messenger/shoulder bag, you may end up leaning to one side to offset the extra weight which may cause lower and upper back pain and strain your shoulders and neck.

Also tight, narrow straps that dig into your shoulders can pinch nerves and interfere with circulation, and you might develop tingling, numbness, and weakness in your arms and hands.

Is My Backpack a Problem?

You may need to put less in your pack or carry it differently if:

you have to struggle to get your backpack on or off

you have to lean forward to carry your pack

you have back pain

If you adjust the weight or the way you carry your pack but still have back pain or numbness or weakness in your arms or legs, talk to your massage therapist or chiropractor.

Tips for Choosing The Right Backpack

Consider the construction. Look for two padded straps that go over your shoulders. Wider straps are the best. Look for a backpack with a waist belt, which helps to distribute the weight more evenly across the body.

Carry it properly adjust the straps so the pack sits close to your back. If the pack bumps against your low back or your butt when you walk, the straps are probably too long. Always pack your backpack with the heaviest items closest to your back. Don’t drop all your stuff in the main compartment (using the side pockets will distribute the weight more evenly). Wear both straps over your shoulders.

Use your locker. Keep your heavy books and things you don’t need in your pack.

Plan your homework so you won’t have to tote all your books home on the weekend.

Get two sets of books and keep a set at home.

Limit your load to no more than 10% to 15% of their body weight.

Pick your pack up properly by bending your knees

Myths & Facts About Back Pain

80% of people experiencing back pain/problems at some point in their life.

Here are some myths and facts about back pain, we have added back care tips that can help prevent future problems.

Back Facts

Knowing what to do when you have back pain is important. A sedentary lifestyle, as well as injuries, arthritic changes and aging can all lead to future problems. What to do when if you have back pain? Have regular maintenance appointments with our Chiropractor Dr. Kalsi and practise self-care.

MYTH: Rest is a great treatment for back pain.

FACT: Bed rest may worsen your back pain unless it is so debilitating that you cannot move. See our chiropractor about chronic or new back pain and if debilitating take a visit to the Emergency room.

MYTH: Applying Heat for a sore back.

FACT: Heat may actually increase back pain by causing more swelling of the joint and muscles and ligaments. Ice gel packs on a sore back is recommended for the first 3 days of pain. We sell them at our  New West Wellness Centre office. If you don’t have a gel pack then a bag of frozen vegetables, or ice in a dampened towel. Limit cold pack treatments to maximum of 15 minutes/per hour, and always place a damp towel or cloth between the sore area and the ice, unless the pack is covered in material of some sort.

MYTH: Pain is the proof that something is not right.

FACT: Pain in your back is telling you something is wrong, especially if the pain is long term and/or stops you from doing normal daily activities. But You may not always feel pain in your back when there is a problem so be aware of limited movement or discomfort in your arms, legs and shoulders which could also indicate that something is going on with your back.

Posture

FACT: Good posture and a properly aligned spine, can help prevent back and neck pain. Exercise to help keep your back fit and healthy too. Stretching helps keep your muscles loose while core exercises (involving balance, Pilates, yoga, stability ball) will help to strengthen your back.

5 Tips to Boost your Energy

Fall is just around the corner which means more hours of darkness, cold and rainy weather which sometime makes us feeling unmotivated, tired and no energy.

Try these 5 tips and strategies to help boost your energy.

1)Keep Your body Moving

Increasing physical activity actually increases energy. The key is to focus on daily physical activity such as: House Work, Garden Work, Walking instead of driving, playing with your children, ride your bike to a friends house. Small steps equal big changes.

2)Sleeping Habits

Most people need at least seven or eight hours every night. Do you sleep too much or not enough?  Try and get up and go to bed at the same time each day. If you go to bed late one night still set your alarm for the same wake up time. If you are tired the next night go to bed earlier but still get up at the same time. Ask yourself these following questions. Is your room fully dark? If you can’t physically make your room dark then wear a night eye mask . Regulate room temperature (between 60 and 67 degrees Fahrenheit or 15-19 Celcius), and use white noise (a fan or quiet music) to help induce sleepiness.

3)Feed your body right 

Meal timing is another important factor in maintaining energy levels. Don’t skip meals. Skipping meals can cause blood sugar swings, often resulting in fatigue. You should eat at least three nutritious meals each day with the last meal well before bedtime. Snacking is ok as long as its good choices.(Google- healthy snacks)

4) Decrease your stress

Stress will zap the life out of you! Stressors ( worry, fear, over loaded with work) can leave you mentally and physically exhausted.  Add more relaxing activities such as exercise (decreases the chemical effects of stress and anger),  listening to music thats up beat and fun, reading a great book, yoga or even just talking on the phone with a good friend.

5)Get Some Sun

The body produces vitamin D after exposure to sun. Try to get 10 minutes of unprotected exposure to the sun at least three times a week which can help with physical performance and improved mood.  As we all  know west coast weather in the winter is not the sunniest so you could try alternate ways of getting vitamin D ( Google -ways to get vitamin D).

Do You Have Foot Pain?

Studies say an average person spends about 4 hours on their feet and takes about 8,000-10,000 steps a day. No wonder we get pain!

Massage therapy can be beneficial in aiding pain relief and recovery for patients with Foot pain(Plantar fasciitis, aka plantar heel pain syndrome) helping them get back on their feet.

What is the plantar fascia?

Plantar fascia is a thick band of tissue that covers the bottom of the foot from the heel to front of foot. It provides support while standing, as well as absorbing shock during movement.

While plantar fasciitis is often caused by overexertion, you should also know that tight hamstring and gluteal muscles, overpronation and high arched feet may exacerbate foot pain. Improper footwear can also put undue strain on the plantar fascia, particularly in athletes.

The tissues can degenerate over time, causing varying degrees of pain. The muscles of the calf and ankle may shorten during sleep, making symptoms worse first thing in the morning.

How can we help?

Since shortening of the calf muscles can cause undue stress on the bottom of the foot (plantar fascia), you may find that deep tissue treatment of calf and ankle muscles can help reduce symptoms of foot pain. We are also able to massage, manipulate and stretch the bottom.

How you can help?

Against the wall, lean in while trying to get your back heel to the ground. This may not be possible if your calf muscles are extremely tight.
Remember never to force a stretch.
30 second hold on each leg, 2 times each leg, performed three times per day. (Even if pain is only in one foot do both sides)

What other options could help?

If massage and stretching don’t help alleviate pain you could look at other options, such as but not limited to Orthotics, Acupuncture and Physiotherapy.