Newsletter

Tips for Keeping Your Back Healthy While Gardening: Part 2

In this video, Dr. Maja Edgar continues to give tips on how to save your back while having fun in your garden. One of the main reasons why people end up seeing their chiropractor after gardening is because they spend too much time bent over in one position. When you are bent over for long periods of time, it causes the muscles and ligaments to overstretch. This weakens the muscles and other soft tissues (like ligaments) and makes them vulnerable to injury. The soft tissues such as our muscles and ligaments are responsible for stabilizing our bones and joints and if they are not doing their job (because they are overstretched), then this can ultimately lead to an injury in our joints as well. All of this results in lots of inflammation and pain.

One way to avoid overstretching your soft tissues is to avoid being in one position too long or repetitively doing one action. Using different types of tools can help to make sure that you are not overloading your muscles. For example, knee pads or foam can help you to get into a kneeling position, a stool can help you to sit a bit more comfortably while planting and long handle weeder can help to keep you more upright so that you are not performing repetitive bending.

If you start to feel sore while gardening, it is very important to stop and wait 24 hours to see how you feel. If you still feel pain and discomfort, give your chiropractor a call and see if they can assess the injury and treat it.

Also Read: Part – I Tips for Keeping Your Back Healthy While Gardening

Drs. Maja and Cameron are chiropractors and clinic owners in downtown Burlington. They work with a great team of physiotherapists and massage therapists and often see patients after gardening injuries in the spring time and early summer. They are able to assess the injury and properly treat the root cause of it. The treatment usually involves muscles therapy, joint mobilizations, exercise prescription and advice on how to avoid further injury.

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Tips for Keeping your Back Healthy while Gardening

Gardening can be a great way to keep fit and relax. However, it can also be very difficult on the back if proper techniques are not used. In this video, Dr. Maja (Chiropractor in Burlington and co-owner of Edgar Family Chiropractic) gives some simple tips on how to keep your back healthy while gardening.

Keep the following tips in mind:

  1. Always warm up. This can be a brisk walk or run around the neighborhood, it can be some light exercises in the backyard (like jumping jacks) or some yoga stretching. This will ensure blood flow to the muscles and will prepare the muscles for work.
  2. Bring lots of water. Hydrating muscles is very important as dehydrated muscles can be susceptible to injury.
  3. Take lots of breaks. This will ensure that you are not over-loading the soft tissues such as muscles and ligaments. When muscles and ligaments are over -stretched due to being in one position for too long, they can more easily sprain or tear.
  4. Break up your loads that you are carrying. Instead of carrying heavy bags of soil, break it up into smaller loads by using buckets.
  5. Use protective equipment like knee pads or a stool to help you so that you are not bent over for long periods of time.
  6. Breathe. It is important to keep breathing so that your lungs and muscles are getting adequate oxygen.
  7. Vary your tasks. This is a great way to avoid using one muscle group for too long. You can try digging for a while, then weeding for a bit, and then trimming the hedges or trees. This will ensure you are bent at times but also standing straight at other times.
  8. Listen to your body. If you start to feel soreness, it is a good idea to stop and rest for 24 hours to see how you feel after a period of rest. It is also important to remember that sometimes soreness does not come until the next day, so pacing yourself is very important.

Also Read: Part – 2 Tips for Keeping Your Back Healthy While Gardening

Tips for Keeping your Back Healthy While Gardenin

Some of the most common injuries with gardening are low back sprain/strain and sciatic pain. Patients often come to their chiropractor with a very high level of pain and discomfort and an inability to move and function. They may also have leg pain/sciatic pain. Sciatic pain is usually as a result of pressure on the sciatic nerve from inflammation around the nerve (due to an inflamed or herniated disc). The key is to reduce inflammation as quickly as possible so that the nerve can being to function properly once again.

Drs. Maja and Cameron are chiropractors and clinic owners in downtown Burlington. They work with a great team of physiotherapists and massage therapists and often see patients after gardening injuries in the springtime and early summer. They are able to assess the injury and properly treat the root cause of it. The treatment usually involves muscles therapy, joint mobilizations, exercise prescription and advice on how to avoid further injury.

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Coronavirus (COVID-19) – Important Update

Covid-19

As COVID-19 continues to make headlines, we want to ensure you that your health and safety remain our number one priority. The situation with COVID-19 is quickly changing, and we are trying to keep as informed as possible.

At this time, we have made the difficult decision to CLOSE the clinic as of March 17th in order to protect our patients, our staff and ourselves. Given the nature of our job, it is difficult to maintain the recommended social distancing and we feel that this decision is the socially responsible thing to do.

Patients will be getting a call to reschedule their appointments for the week of April 6th and we will continue to monitor the situation and make adjustments as per the advice of health authorities.

IN THE MEANTIME:

  • We will be available for emergency/acute visits. These appointment times will be preceded by a deep clean and will be spaced out to minimize contact with others.
  • Also, if you are looking for guidance on what you can do at home for your condition, please leave us a voicemail or email us at info@edgarchiropractic.ca and we will happily provide you with direction on what you can do to help yourself.
  • We are asking that patients who have any signs of illness, have recently travelled outside of Canada, or have had contact with someone who is showing symptoms or has travelled outside of Canada to not book emergency appointments at this time.

What You Can Do at Home:

  • Take care of yourself. Eat well (lots of veggies and fruits), take your supplements
  • (especially Vitamin C and D), sleep well, and try to remain calm and positive
  • Make sure to wash your hands often (for at least 20 seconds)
  • Avoid touching your nose, eyes and mouth
  • If you are sneezing, do so into a tissue or your elbow

Let’s all work together to stay healthy and safe.

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Coronavirus (COVID-19) – What You Can Do?

As COVID-19 continues to make headlines, we want to ensure you that your health and safety remain our number one priority. As health care professionals, we feel an even bigger obligation to do all that we can to slow down the spread of the virus and protect the most vulnerable members of our community.

The clinic will remain OPEN for the time being but we are certainly taking extra measures to make sure that the clinic is a safe environment so that we can continue to offer you our care and services for as long as possible.

What We Are Doing:

  • We are increasing the frequency of disinfecting the treatment rooms and equipment before and after each use.
  • We are using hospital-grade disinfectants on all beds and furniture, effectively killing 99.9% of germs and bacteria
  • There are significant shortages of hand sanitizer and therefore we are asking all patients coming into the clinic to wash their hands in the bathroom before seeing their practitioner.
  • We are asking patients to re-schedule their appointments if they have any signs of illness, have recently travelled outside of Canada, or have had contact with someone who is showing symptoms or has travelled outside of Canada

What You Can Do:

  • Take care of yourself. Eat well, sleep well, and try to remain calm and positive.
  • If you are feeling unwell, stay home
  • Make sure to wash your hands often (for at least 20 seconds)
  • Avoid touching your nose, eyes and mouth
  • If you are sneezing, please do so into a tissue or your elbow

Let’s all work together to stay healthy and safe.

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Best 3 Stretches for Neck Pain and Headaches

Chin Pro / Retraction Seated

Retraction Seated

Sitting tall with neutral postural alignment. Poke chin forward then slowly pull it back into chin tuck position. Keep head level, as if balancing a book on top of the head. Keep shoulders down/ avoid shrugging shoulders. Mantain an abdominal hollow throughout. Stop if the exercise causes pain.

Sets 4-3
Reps: 5-20
Weight:
Hold: 4-10 sec
Rest: 30-60
5 x/week

Chin Pro / Retraction Seated

Postural Relief Position

Sitting tall with neutral postural alignment. Poke chin forward then slowly pull it back into chin tuck position. Keep head level, as if balancing a book on top of the head. Keep shoulders down/ avoid shrugging shoulders. Mantain an abdominal hollow throughout. Stop if the exercise causes pain.

Sets 4-3
Reps: 5-20
Weight:
Hold: 4-10 sec
Rest: 30-60
5 x/week

Download our Guide! - Best 3 Stretches for Neck Pain and Headaches

Chin Pro / Retraction Seated

Pectorals - Wall

Sitting tall with neutral postural alignment. Poke chin forward then slowly pull it back into chin tuck position. Keep head level, as if balancing a book on top of the head. Keep shoulders down/ avoid shrugging shoulders. Mantain an abdominal hollow throughout. Stop if the exercise causes pain.

Sets 4-3
Reps: 2x
Weight:
Hold: 15 sec
Rest: 5
2 x/week

In this video, Dr. Maja talks about the knee and leg pain and explains a few exercises that can help to strengthen the muscles.

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How to Prevent Injury from Raking Leaves

Raking Leaves

How to Prevent Injury from Raking Leaves

Fall is Here!

Which means the leaves
are falling! It is important
to be mindful when raking
leaves to prevent injuries
or muscle strain from
occurring.

Raking Leaves
Raking Leaves

Raking Leaves

Important to Consider when Raking Leaves:

Warm Up: Although it may not be a high-intensity workout at the gym, raking is a physically demanding activity. In order to prevent muscle strain and tearing, it is important to stretch and warm up before raking leaves. Here are some helpful warm up tips!

  • Go for a quick walk before raking. This will warm up your muscles and engage your heart rate as well.
  • Stretch! It is important to stretch your muscles before any activity. Raking has the most impact on your back and sides, your arms and shoulders, and your legs. So, we suggest to focus on these areas when stretching.

Posture: It is critical to maintain proper posture when raking leaves. Improper stance and posture can be damaging to your body, especially your back.Raking Leaves

  • Your stance should be grounded with your feet wide apart.
  • Hold the rake slightly toward the end of the handle with one hand. Position the other hand three- quarters of the way down the handle.
  • Do not twist your spine while in this position. Instead, move your whole body. Keep your back naturally aligned and stand comfortably.
  • Bend your knees and use your leg and arm muscles to smoothly and slowly lift the load. Do not lift with your back.

Other Tips:

Raking Leaves

  • Stay hydrated! This is crucial with any form of exercise. Drink lots of water when you are raking to avoid dehydration and muscle cramping.
  • Wear layers! Although the weather has been cooler, you are likely to warm up quickly from the physical activity when raking leaves. Wearing layers will help to avoid overheating.
  • If you are bagging your leaves, do not overfill the bags! If they become too heavy to carry, drag the bags instead or use a wheelbarrow.
Raking Leaves
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Could Your Cellphone Habits Be Causing Your Neck Pain?

You walk down the halls at school, the mall and the street. Everywhere we look are people are looking down, engaged with the phones in their hands. The constant downward gaze places stress on the neck. With repetitiveness, this posture can cause strain to deep muscles of the neck and change the natural curve of your cervical spine. More and more chiropractors are adjusting patients experiencing neck pain, headaches, and other related symptoms.

Physical Effects

Why does looking down constantly at your phone effect your neck? For each degree of flexion created in your cervical spine, the weight of strain on the tissues of your neck increases as well. This would be like having a 60 lbs dumbbell hanging around your neck for most of the day! No wonder your neck hurts!

Tech Neck

Preventative Measures

Perform exercises to help with posture such as chin tucks:

Chin Tucks1. Push your head backward as far as it will go, but maintain your face in a forward direction. You will feel a stretch in the back of your neck and a sense of "crowding" your throat in front.

2. Hold the position for 1-2 seconds and then release, allowing your head to return to neutral.

3. Repeat that movement 8-10 times and perform 3-4 such sessions each day
Be aware of your posture. Recognize when your head is moving forward. Bring your phone to your face instead of your face to your phone.

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April Newsletter!! Spring Cleaning

It’s the time of year where we all feel compelled to crank open our windows and clean every inch of our homes, garages, and gardens. Out with the old and in with the fresh air! What most people don’t realize though is that these chores can be extremely hard on the muscles and bones which can lead to aches, pains, and injury. In fact, many home-related injuries that occur are a result of household cleaning… Many chores involve stretching, lifting, pushing, pulling, climbing, twisting and turning, and most people tend to overdo it. So here are some tips to take the pain out of cleaning:

  • Set Realistic Goals: Tackle a project over several days so you give your body a rest in between.
  • Check your equipment: Make any necessary repairs in order to avoid potential injuries.
  • Enlist Help! Ask family members or friends to pitch in.
  • Lifting and carrying: When lifting, bend your knees and lift through your legs instead of your back. Also, keep items close to your body rather than having your arms outstretched.
  • Vacuuming: Twisting and turning when vacuuming puts increased compression on the spine and neck. To avoid problems, keep the machine or hose close to the front center part of your body and at waist height. Place both hands on the handle and push the vacuum in front of you while walking in a long line, then pull back using the same motion. Never push and pull in short strokes!

Spring Cleaning

  • Windows: Keep your feet on the ground or on a step stool (never climb on furniture or windowsills!) Be level with the area you are cleaning to avoid stretching. Also, keep your back straight and avoid tilting your head up or back, especially for a long period of time.
  • Mopping: Mop your floors whenever possible, rather than getting on your knees to scrub. Start with small areas, pushing forward and then backward without leaning forward. If scrubbing is needed, place a pad or towels under your knees and avoid reaching too far in any direction.
  • Bathtubs and showers: Kneeling, bending and stretching are not recommended. Instead, stand outside the tub with your back straight and use a mop to clean tile walls and the tub.
  • Painting: Keep paintbrushes and rollers in front of you and waist-high so that your spine is straight. Looking up at high walls or ceilings for extended periods of time can put extra pressure on nerves and cause pinching and numbness. Paint in short intervals and take frequent breaks.
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399 Pearl Street, Burlington

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289-337-1202

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Friday: 7am-7pm
Saturday: 9am-1pm
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