Running can be a great form of exercise since it requires minimal equipment, and can be done almost anywhere. Studies have shown that running improves cardiovascular health, builds bone strength, reduces stress, improves brain function and that’s just a few of the benefits. With every exercise overuse injuries are inevitable if the proper prevention techniques are not followed. This article will discuss 3 of the most common running injuries as well as provide tips on how to prevent them.
Are you one of the millions of Canadians suffering from headaches? I treat headaches on a daily basis and what surprises most patients is to know that there are over 30 types of headaches according to the International Headache Classification. In this post I break down how to identify 5 of the most common types of headaches and provide tips on how to manage these nagging pains. Continue Reading…
Someone recently asked me what’s the most popular piece of advice I give patients with back pain. Although you might think it’s advise on how to stretch or strengthen your back, both of which are important, getting out of chair properly seems to resonate the most with patients. Most likely because its a piece of advise that is used multiple times throughout a day, but also it usually provides patients with instant, albeit short term, pain relief.
So here are some tips on how to get our of a chair and decrease lower back pain.
1. Ensure that feet are firmly on the floor and approximately shoulder width apart.
2. Slide your bottom to the front of the chair
3. If arm rests are available place both hands on the arm rest. If there are no arm rests, then place both hands on the edge of the chair.
4. Keep the spine in a neutral position, do not lean forward. (This is a very important step. Leaning forward can compress the spine and discs within the spine which can cause pain)
5. Push down through your arms as you help unload your weight off the chair.
6. As you are pushing down through your arms, also push through the heels of your feet and straighten the legs, while letting go of the chair with your hands.
7. Stand up straight.
Other important tips; ensure you are not holding your breath while getting out of the chair and try to engage your core muscles throughout the movement to reduce pressure on the spine.
These tips may not help all types of back pain but for general pain this can reduce discomfort while reducing pressure and compression of the spine.
As the number of technologies we use on a regular basis increases, we can only assume that more injuries associated with technology will also increase. To get a better understanding let’s first look at how much we actually use technology. In an online poll of 28,000 Canadians conducted in August of 2013 by Ipsos on behalf of Google, half the respondents said they owned a smartphone. Of the smartphone users, 99 per cent also had a computer, and 39 per cent had a tablet. Smartphone owners admitted their screen time to be about 86 per cent of their free time, or seven hours a day! More shockingly, the Canadian Wireless Telecommunications Association reported that in 2013 Canadians send an average of 270 million texts per day!
What does this mean for our bodies?