Improving your posture and office ergonomics isn’t difficult. With a few minor adjustments and daily habits, you can prevent regular, ongoing mild to severe back pain and muscle strain. Since these are such seemingly minor tweaks to our routine though, often we underestimate their significance and the positive effect they can have on our health. Dr. Sara Solomon’s blog does a good job of quickly summarizing the importance of making posture a priority in the workplace, emphasizing that when sitting at a desk for several hours a day, you should pay special attention to your lumbar lordosis.
Lumbar lordosis is a fancy word for the small of your back. You may have heard the term “lumbar support” before, particularly when shopping for a desk chair. Your lumbar lordosis naturally curves inward, unless you’re sitting and slouched forward –in which case that curve is lost. As Dr. Solomon advises, it’s important that you sit up straight to maintain the curve of your lumbar lordosis and avoid lower back pain. Supporting your lower back with the right chair or pillow can help you stay upright and comfortable without much conscious effort.
When we slouch –especially for long, uninterrupted work days- it increases the work that our muscles are doing while we’re relatively immobile. Slouching puts a much higher strain on the joints, discs and muscles of the upper body. So when you pull your shoulders forward and move away from the upright support that the lumbar lordosis requires, remember that those lower back muscles are using up more energy to take on the work of supporting themselves. In other words: sore muscles aren’t only a pain; they’re also a drain on your much-needed energy supply.
Here’s what you can do to support your lumbar lordosis and avoid lower back pain.
- Check out Dr. Solomon’s posture correction guideline.
- Adjust your backrest so that it cradles your lower back.
- Purchase a lumbar roll or use a rolled towel to offer additional support.
- Exercise your core to strengthen the muscles of your back.
- Stretch muscles that get tight, cramped or sore throughout the day.
- Have a chiropractic assessment to ensure that there are no mechanical issues with your spine that may be contributing to poor posture.
As we always advise, remember to take frequent short breaks to stand up, stretch and move around. When you pair poor posture with immobility you’re almost guaranteeing yourself back pain. With these small changes implemented in your daily work life, you can keep yourself upright, supported and content. And remember- a more comfortable employee is a more productive one!
To some, the word “meditation” connotes relaxation, calm, and introspection. For many others however, the practice falls outside their comfort zone. You may feel confused or awkward, or simply unfamiliar with taking time out for yourself on a regular basis. In truth however, meditation is a fairly flexible practice –it truly is whatever you make of it. Plus it’s one of the most widely accessible and completely free therapeutic activities you can do. Without the necessities of equipment, money, or even very much spare time, excuses for not trying meditation are slim!
Still skeptical? Skim this list of 100 benefits of meditation until one jumps out at you. While all of these are not expected or typical outcomes, the potential exists for meditation to impact many areas of your well-being, whether as a mood stabilizer, a heart rate slower, or an emotional outlet. And if a simple practice can yield so many different psychological, physical and spiritual benefits, it’s definitely worth a try.
While many of us think of meditating as a stress buster, research conducted by Harvard Medical School suggests that the health benefits of meditation may be greater than anyone initially conceived of. In a study, participants who regularly practiced relaxation techniques like meditation were found to have more active disease-fighting genes than those who’d never tried any such thing. It turns out our genes are very responsible to our behaviours and environment. When we create the optimal conditions by relaxing and meditating, many of these genes activate over time.
Since these types of genes are responsible for fighting inflammation and killing diseased cells, it would seem that meditation has the potential power to boost your immune system. The tangible health perks don’t end there. Medical studies have demonstrated that meditating has the potential to boost fertility, ease irritable bowel syndrome, help with chronic pain management, and lower blood pressure.
The scientific support for these important health benefits has begun to inch meditation into mainstream health practiced. Don’t be afraid to join the trend. The key is to redefine meditation so that it means something accessible, uplifting and useful to you personally. Your meditation practice could be as simple as taking time out to stretch, breathe deeply and sit silently for a few minutes when you get home from work. It could be ten minutes spent sitting with your eyes closed in the sun, or a deeply spiritual practice that you conduct with your family and peers. You might also try a group yoga class which can be a rewarding opportunity to try meditative practices with group support.
Recent news has made the disconcerting report that women often have misguided ideas about their caloric requirements during pregnancy.
The findings of numerous studies continue to prove that moms-to-be need to be careful about what they’re eating and avoid some dangerous behaviours like over-indulging their cravings. Why? Because what you eat can directly affect the development of your child, in both the fetal stage and infancy.
For example, research shows that women who eat a higher sugar diet may have bigger babies. The sugar consumption triggers the baby to produce more insulin, which in turn promotes growth.
The reason for this- and one of the key “takeaways” from this article- is the fact that everything in a mother’s diet has a collective impact on her child’s development. While medical science used to believe that the placenta could filter out unwanted or unneeded nutrients, we now know this isn’t the case. So when a pregnant woman chooses to eat things that are high in sugar and low in nutritional value, those decisions are also being made for her child. And when these decisions are made consistently, your baby’s body will react and develop accordingly. A poor prenatal diet can even affect the infant’s eventual likelihood of developing chronic disease.
The nutrients that babies feed on and physically process in the womb also help determine the types of cravings they’ll have in infancy, because the mother’s diet shapes her baby’s sensitivity and receptiveness to certain tastes. So skip the sugar and greasy, processed foods. Make it a strict habit to exercise dietary balance, high nutrient density, and moderation.
Yes, moderation. As the article points out, it’s important to understand what it means to be “eating for two.” This is a misleading expression because the volume of food you need to consume while pregnant is never going to double. In fact the view that pregnancy is a time to “let go” contributes to the problem of compromised fetal nutrition. When women eat empty calories, avoid exercise, and indulge repeatedly in high-sugar, high-sodium or high-fat food cravings, their pregnancy weight gain begins to exceed the targeted and healthy range of 25 to 35 pounds.
Of course pregnancies are subjective and body weight, nutritional needs, and gestational health concerns vary. However, understanding your personal needs is a good place to start. Consult Health Canada’s pregnancy weight gain guide, set up a diet plan based on your own cravings and aversions, and try to remind yourself that the right combination of nutrition knowledge and discipline could go a long way in keeping your child healthy.
Just hopping on to share some great news with our followers today! Our Thrive Health blog was added to this list of “Top 50 Chiropractic Blogs to Follow in 2013.” See the infographic below for details and our ranking.
Thank-you to Bobby Ellis for the recognition and to our wonderful clients and readers. If you haven’t been on the blog lately, do some browsing this weekend! Here are some recent articles you might enjoy:
1. A Canadian study has found moms aren’t prioritizing their health. Are you one of them?
2. Being a new parent can be back-breaking work. Lift and carry your infant properly to avoid hurting yourself.
3.Got a fussy eater on your hands? Optimize your child’s nutrition with these sneaky tips!
Thanks for reading! Have a wonderful weekend.
An infographic by the team at CouponAudit
If your child is a fussy eater with a limited palate, it can be tough to tell if they’re getting the nutrients they need. While children’s vitamins are a common choice for parents with picky eaters, there are also plenty of creative ways to sneak nutritious foods into tasty, kid-friendly foods. Here are some tricks that might work for you:
Tasting plate: Chop foods into tasty bite-size portions and put them into a bento box or a partitioned plate. This gives the meal variety and colour while making the foods less overwhelming. This type of meal also encourages healthy food play. If your child gets tired of munching on one item, it’s easy to move to the next section, or to combine flavors, textures and tastes.
Smoothies: These are a big hit with many children, and a great way to sneak in lots of fruit and veggies. Try blending spinach, avocado, beets or carrot juice with your child’s favourite fruits and some yogurt. This will produce a tasty and hearty smoothie with lots of hidden nutrition. Try to mix fun colours and experiment with different ingredients and thicknesses to find what works for your family.
Sauces: Another great hiding spot for healthy foods! Puree vegetables right into your sauces so that they can’t be picked out by little fingers. Add some spinach, squash, carrots, pumpkin or nutritional yeast to the blend.
Modified sweet treats: Find a recipe that offers a healthier take on a treat your kids love. If you know they’ll be biased, don’t bother telling them what’s inside! Here are three recipes that people swear by:
Instead of chocolate pudding try avocado chocolate pudding
Instead of ice cream try banana soft serve
Instead of cake try sweet potato brownies
For a frozen treat try these peanut butter, jam, banana popsicles
Give them a try! Last but not least- check out our Picky Eater Workshop, led by the newest member of the Thrive Health team, Nutritionist Aviva Allen! Details below:
Picky Eater Workshop with Aviva Allen:
Date: Thursday April 25
Location: Thrive Health
110 Eglinton Avenue East
Join Nutritionist Aviva Allen as she discusses how to best support your picky eater(s): learn how to support them to try new foods, avoid conflict and stress at the table, incorporate more nutrients into their diet and choose appropriate supplementation. Cost is $30.00. To register call Thrive Health at 647.352.7911 or visit www.avivaallen.com
In a recent blog post, Chiropractic Wellness Care pointed out that even though older adults and seniors are likely to experience back pain, they are less likely to seek chiropractic care than younger adults. This means that older generations are resigning themselves to chronic discomfort and pain that could be gently and effectively treated.
So what’s preventing older adults from seeking treatment? We have a few ideas.
Fear of the unknown: Since therapies such as massage and chiropractic have grown in popularity and become more mainstream relatively recently, elderly patients may not be familiar with these treatments at all. Even if they’ve heard of chiropractic, they may simply not think it’s appropriate for them, or may have some distrust for a treatment that sounds too new or experimental for their taste. In truth, chiropractic is a great option for older adults, as it optimizes the immune system and can help to ward off illness, in addition to soothing and realigning the spine and other joints.
Skepticism about chiropractic’s effectiveness: As the article points out, to optimize the results of chiropractic, regular adjustments should be paired with healthy lifestyle habits. For some seniors, nutrition and moderate exercise are not the priority that they should be. With a holistic approach to health, older patients can see improvements not only in their pain levels, but also in their gait, posture and balance. All of these factors can help improve their mobility and comfort, and by extension, their quality of life.
Failure to see chiropractic as a treatment for various conditions: Many may not realize the breadth of health conditions that chiropractic targets. The article makes a point of noting chiropractic’s effectiveness at improving symptoms of many conditions suffered by aging patients. These include osteoarthritis, a weakened immune system, and spinal degeneration. As we’ve mentioned on the blog before, many acute conditions can be improved by chiropractic as well- including headaches and dizziness.
Fear that adjustments will be too rough: Older and more fragile patients have a common fear that chiropractic will hurt or even harm them. In fact every gentle adjustment is tailored to the patient’s needs and current physical state. A good chiropractor will also talk in detail with a patient and address any concerns prior to manual adjustments, so there is always time and willingness to put any lingering fears at rest.
One of chiropractic’s major goals is to optimize wellness and help patients simply feel better on a daily basis. In advanced age, this is particularly important for enhancing quality of life and helping senior patients to stay active and well. Although this article begins by mentioning back pain, in truth chiropractic can help to improve everything from energy to mobility to sleep quality. And above all –the overall health goals of chiropractic care do not discriminate based on age!
Mothers put their children before anything-if you’re a parent, this probably isn’t news to you! The love, commitment and protectiveness we feel toward our children is truly transformative. But how much are moms sacrificing in the name of maternal love?
The degree to which moms are neglecting their own needs in favour of their families’ is impacting both their day-to-day wellness and long-term health goals. The worrisome results of a recent survey reveal that Canadian moms are not taking great care of themselves, instead prioritizing other responsibilities and the health of their children at a personal cost.
So what are moms foregoing in favour of their family duties? The research found that mothers will put off visits to the doctor, exercise and personal pursuits to better serve their children. Moms also make healthy eating a bigger priority for their families than they do for their own diets.
These are troubling findings- though easy enough to believe and understand. What’s important for moms to remember however, is that self-care is an important part of being a good parent. Here are some reasons why.
1. Taking care of yourself will lower your stress. Getting too wrapped up in your maternal duties can cause major burnout. Between bake sales, daycare, soccer lessons and laundry, it’s easy to feel overwhelmed. Without planned breaks you not only lose some of your personal fulfillment and pursuits- you can also begin to feel like you’re on a hamster wheel with no end in sight. The tasks and chores and everyday trials will never stop- so you need to. Instead of waiting for a break, take one. This will help you calm down, refocus, and return to your other tasks with more clarity and balance.
2. You’ll boost your energy. When you stop making things like nutrition, sleep and exercise priorities in your life, your energy is (unsurprisingly) going to dip. So don’t think of these things as sacrifices for the greater good- see them for what they are: unfair denials to yourself that will prevent you from being an active and energized parent. You need to fuel and strengthen your body properly for one of your most important jobs: being a mother.
3. You’ll see a rise in your mood and an increase in your patience. A rested mom is a calm, rational and patient one. You may not realize how a lack of sleep, a sore back, or low blood sugar are affecting your mood –and by extension, your parenting. Prioritizing your health will help you to keep a clear head, which is important in your role as disciplinarian, adjudicator and teacher.
4. You’ll set a positive example. Think about what your personal neglect is communicating to your children. By making their health a priority but not your own, you may be unknowingly teaching them double standards, or suggesting that their learned behaviours end with adulthood. Try taking a more holistic approach by demonstrating that things like good nutrition and sleep schedules are important for kids and grown-ups alike. In adulthood we also often mimic the parenting styles with which we were brought up. If you’re stretched too thin your children may come to view this as a normal expectation of parents and adults.
5. You have a responsibility to yourself and your family. Being an active, available, present parent requires that you be healthy. If you want to be around for your children for many years to come, it’s never too early to start taking your health seriously.
A lifting guide for new moms from BabyZone provides parents with an important reminder: many mothers suffer from repetitive stress injuries from the daily physical demands of lifting, carrying and loading their infants into the car seat, high chair and crib. Preoccupied with the demands of newborn care and postpartum recovery, many moms easily overlook the fact that the regular care of a new baby can take its toll on many parts of the body, including neck, upper and lower back, arms, hips and knees.
A guide such as this is an important resource for learning how to avoid injury and muscle strain. In addition to complementary care such as regular chiropractic adjustments and massage therapy, we highly recommend following an informed set of lifting guidelines. Here are some of the best practices found in the article that we support and advise to our new moms as well.
When carrying a car seat: many moms make the mistake of putting the car seat handle over their forearm. They lean sideways at the hip to accommodate the bulk and weight. This strains muscles in the back and will eventually cause pain to the arm holding the seat. Instead, grip the handle with both hands and carry the car seat in front of your body. Avoid standing and holding the car seat when it isn’t necessary- if you pause to chat outside your car, put the car seat inside first, or set it down at your feet.
When lifting your baby out of the crib: Make sure to lower the railing. BabyZone’s guide is right to point out that lifting and holding the infant at arm’s length puts too much pressure on your spinal disks. Your arms will tire much more easily the further the baby is from your body. Instead, lower the railing, bring baby close to you, and lift from your knees.
Another common mistake occurs when lifting your toddler up onto your lap. Most moms will lean forward and pick the child up while still seated themselves. BabyZone warns that this increases the weight of pressure on your spine anywhere from 3 to 10 times! To your spine, you’re no longer lifting a 15lb toddler- you could be experiencing as much as 150lbs of stress to your spinal discs.
Instead, get on the floor with your baby. Kneel on one knee and lift using your whole body. Then sit down together on the chair or sofa.
With any of these daily lifting scenarios, be mindful of your own discomfort- if you start to feel recurring pain or think you’ve injured yourself, don’t ignore it! Repeatedly stressing the same muscles and discs could exacerbate the problem quickly. Instead, treat your body well, be careful when lifting, and remember that caring for an infant or toddler can be a major physical demand.
Often when women think about labour prep they think about things like pain management, positions, and breathing techniques. One critical thing that can be easily overlooked is fuel! Giving birth is an enormous physical undertaking that will demand endurance and strength. As such, it requires that you prepare as you would for any other event: by fueling your body to succeed.
Now, of course you can’t eat throughout the entire labour and birthing process for a number of reasons. In the event of emergency medical intervention for example, general anesthetic requires that you have an empty stomach to avoid the risk of regurgitating food.
Secondly, as labour progresses many women simply don’t feel like eating. And lastly, once you have an epidural you aren’t able to eat or drink. Even with any one of these scenarios in mind, it’s still very important to be mindful of your physical needs pre-labour and in early labour. Here are some general tips that will help you stay nutritionally equipped for birth.
1. Fuel up in the final days: Toward the end of your pregnancy, stay vigilant about your eating habits. Make sure you’re getting enough carbohydrates and proteins and rest as much as possible. This will allow your body to store glycogen to provide you with energy throughout labour and to prevent ketosis. Eat up to store up: Birth is a major event that will require plenty of strength!
2. Safe snacking during labour: In early labour, choose dry carbohydrates for the slow release of energy over the hours to come. If you can add some protein to the mix, do so. Snack suggestions include bananas, dates, yogurt and crackers. Avoid big meals in case of nausea and vomiting during labour.
3. Listen to your body: So much is happening during labour that you might find yourself solely tuned into the heart rate monitor and contractions, forgetting to properly address hunger and thirst. But remember that taking care of yourself is important so that you have the energy to push. Between contractions- especially in the early stages- stop and assess. Are you feeling nourished? Hydrated? Do you have supplies like water and sports drinks nearby?
4. Hydrate. Many women get thirsty during labour and you might find that your delivery room is extremely warm for the baby. Quench your thirst and cool yourself down with plenty of cold water or natural juice. Isotonic beverages are great too, as these will replace your electrolytes and absorb quickly. If you’re not able to eat during a long labour, these sports drinks can help keep your energy up.
5. Check with other moms. Ask around and see how far into labour other moms kept snacking, or how soon before contractions they had their last pre-birth meal. Check out registered dietician and blogger Kath Younger’s pre-labour breakfast here, and her full birth story here. She started labour with a full bowl of oatmeal, nuts and fruits, and later snacked on dates, banana slices with peanut butter, and coconut water. On her blog she notes at the start of labour “There’s no way I can do this hungry!”
As the arrival of your baby approaches, you’ll need to modify your diet according to many variables: the length of your labour, the wait time until you hit active labour, and the type of medication you use (if any). Whatever your birth plan, remember to have some fuel on-hand during the final weeks of your pregnancy!
One of the reasons we’re big-time advocates of chiropractic is that it’s useful for treating such a wide variety of conditions- many of which you probably wouldn’t think a chiropractic adjustment could fix. Many new patients think of chiropractic as a solution to chronic and crippling health problems and misalignments. But chiropractic is also a useful therapy to treat and prevent the most common complaints you can think of, including acute conditions like colds and headaches.
Headaches affect many people in different ways. In the course of your own experience you’ve probably encountered many types of pain in different locations, including the temples, forehead, top of the head, base of the skull and behind the eyes. There are tension headaches, pressure headaches and full blown migraines. No matter which type of headache-sufferer you are however, you would likely agree that headaches are irritating at best and debilitating at worst.
While reaching for an over-the-counter drug may help to ease the discomforts of your headache in the present, we’re advocates of finding a “bigger picture,” more long-term solution. With a chiropractic consultation you may discover that the root of your headaches is actually a lifestyle or health factor you’d never previously considered.
What you might not know is that spinal manipulations have consistently been known to improve headaches. Misaligned vertebrae and muscle strain resulting from poor posture can cause severe discomfort and contribute to the frequency and severity of headaches. These headaches are classified as cervicogenic, and benefit enormously from chiropractic adjustments.
Chiropractic adjustments coupled with massage therapy can also be highly therapeutic for misalignment and stress that are affecting your posture. When your body physically realigns and relaxes, it’s easier for your mind to follow suit. That means that these treatments can decrease your tension and encourage the release of feel-good endorphins, reducing or largely eliminating stress-related headaches.
While stress may be tricky to control, there are a number of other headache triggers that you could manage effectively- all it takes is some investigating. For example, your headaches could be related to ergonomics, caffeine or blood sugar. With the right lifestyle alterations, these would cease to be a problem. A consultation and a second opinion could be just the thing you need to determine which “headache type” you suffer from. No matter what your type, your goal should be to treat the cause, not just the effect.