Category: chiro

For seniors, being able to age in place plays a critical role in staying comfortable, safe, and secure. Aging in place simply means being able to stay in your own home as you get older. It’s a simple idea that can keep you happy later in life. If you are looking for ways to comfortably age in place in your home, you should carefully consider making these important upgrades.

Be Careful in Bathrooms 

When it comes to preventing injuries at home, the one area seniors need to focus on most is the bathroom. Thousands of injuries happen in the bathroom every year. Slippery floors and elevated edges on tubs can make everyday bathing extremely risky for aging adults. If you have mobility issues, the risk can be even worse. Luckily, there are some simple fall prevention ideas that can help you improve the safety of your bathroom. These fall prevention projects could even save your life. Small adjustments, such as adding grab bars in the tub or a shower seat, can give you more stability when surfaces are slippery. Have a big tub that’s difficult to get into? Consider replacing it with a walk-in/zero-entry shower. Preventing bathroom slips is the simplest way for seniors to stay safe in their homes.

Reduce Fall Hazards Throughout Your Home

Preventing falls in bathrooms is a good first step for senior safety at home, but you need to be sure the rest of your house is safe as well. Falls account for the majority of serious injuries to seniors, and most seniors are injured when falling in their own homes. Falls can even be deadly. Take a look around your house to make sure your floors are safe for you to walk on. Carpet may be your best bet at preventing serious injuries if you do happen to fall. Be careful of any rugs you have and make sure they are tacked down securely. Also, be aware of any uneven surfaces, cords, or furniture that could trip you up when walking around. Shorter items, like stools and baskets, should be tucked away safely so you won’t trip over them.

Install a Ramp or Lift

If you have stairs around your home, they could limit your ability to get around safely. Those with mobility issues or wheelchairs should consider alternatives to steps and stairs to make life safer at home. For steps outside and ledges around your home, ramps can make getting around much faster and safer. If you’re in a wheelchair you may even be eligible for Medicare coverage for ramps. If you have larger staircases inside, a lift or elevator may be a good option to consider. Installing a chair lift or elevator in your home generally ranges from $2,545 to $6,220. But installing one of these helpful options can add value to your home and quality to your life.

Use Technology to Stay at Home 

Technology can help seniors age in place as well. For seniors living alone, or those who are at home alone for extended periods of time, an in-home monitoring system can be an easy, economical way to stay safe. Getting help quickly in the case of a fall, injury, or illness could mean the difference between life and death, and you may not be able to reach a phone in your time of need. These days, there are quite a few in-home monitoring systems to choose from. Some options may require WiFi, while others work off your cellular phone network. There are also contracts and other elements to consider. Research your options and find a system that works for you and will help you feel safer at home.

By being able to age in place, seniors can maintain their independence and control over their own life. Ensuring a safe, comfortable environment in your home can add years to your life and add joy to those years. So, make sure your home is set up so you can enjoy the best years of your life in safety, comfort, and happiness.

Photo Credit: Pixabay

Many Canadians continue to have questions about the role that chiropractors play in the healthcare team, and what benefit chiropractic care may have to their health. While you can always find a chiropractor in your community to discuss your specific needs, today we’re busting some commonly shared myths:

1. Once you see a chiropractor you have to keep going back

This is false. When seeking care from a chiropractor, we will perform an assessment including a history and physical examination to determine the cause of the pain or dysfunction. From these observations, a diagnosis will be made and the treatment plan developed in collaboration with the patient – according to their needs and goals. The treatment plan will recommend a number of initial visits to see if the patient responds to care and scheduled re-evaluations. Depending on the patient and the condition, the recommended course of care may vary. Ultimately, the decision to continue care is yours. As a patient, if you have questions or concerns about care, you should feel comfortable to ask the chiropractor for more information on the recommendations made and address any concerns. The care plan should be part of a shared decision-making between the patient and practitioner.

 2. Chiropractors are not ‘real’ doctors

Chiropractors are regulated in all 10 Canadian provinces, and are designated to use the title “doctor” similar to physicians, optometrists and dentists after completing the extensive Doctor of Chiropractic degree program. Those professions who are recognized to use the “doctor” title have extensive training in their area of expertise that allows them to be diagnosticians – to provide a diagnosis.

 3. A medical doctor must refer you to a chiropractor

In all provinces in Canada, chiropractors are primary contact providers, which means you can access them directly. Due to the extensive training of chiropractors as diagnosticians, chiropractors will perform a comprehensive assessment to help determine a diagnosis or clinical impressions. Depending on the outcome, the chiropractor can discuss a course of care or refer to another healthcare professional, as needed. However, in some cases, you may need a referral to access coverage depending on your benefits provider.

4. There is no evidence to support the effectiveness of chiropractic care

Chiropractic treatment is at times questioned on its effectiveness. Yet, the chiropractic profession and others have invested significant resources to build a robust body of evidence studying the impact of manual therapies on MSK conditions. For example, spinal and joint manipulation has been shown to be effective treatment for acute and chronic MSK conditions, like back pain. In fact, spinal manipulative therapy (SMT) is recommended as first line intervention for back pain in numerous clinical practice guidelines including the Bone and Joint Decade Task Force¹, the American College of Physicians and American Pain Society² as well as Britain’s National Institute of Health and Care Excellence³.

 5. Chiropractors can only treat back pain

Chiropractors are musculoskeletal (MSK) experts and are trained in assessing, diagnosing, treating and preventing biomechanical disorders that originate from the muscular, skeletal and nervous system. In addition to the evidence that supports chiropractic care in managing musculoskeletal complaints of the spine, there is also evidence that it supports chiropractic management of the extremities, headaches and even TMJ pain^,5,6. Chiropractors are also able to provide lifestyle counselling about nutrition, fitness and ergonomics among others that may be useful in managing or preventing a variety of health conditions. The health of your MSK system doesn’t just start with a healthy spine, you need to be fully aware of your health to maintain a well-rounded healthy lifestyle!

 6. Adjustments are painful

In general, adjustments or joint manipulations do not hurt. In fact, many patients report immediate pain relief. Patients may be nervous about the ‘cracking’ or popping sound that may occur during an adjustment. The sound is believed to result from the release of gas bubbles from the joint – similar to cracking your knuckles!

Asking questions about your health and treatment options are very important. You are a partner in your care and your participation is critical to helping us provide the best care to meet your goal. To do so, as a profession, we strive to better understand what information you need to make those important decisions. We want to hear from you! If you have any questions beyond this blog about chiropractic treatment, visit a chiropractor in your area. To learn more about what to expect at your first chiropractic treatment, you can take a look at our online videos.

1Haldeman, S., Carroll, L., Cassidy, J., Schubert, J., & Nygren, A. (2008). The bone and joint decade 2000–2010 task force on neck pain and its associated disorders: Executive summary. Spine, 33(4S), S5-S7. 

2Chou, E., Qaseem, A., Snow, V., Casey, D., Cross, T., Shekelle, P., & Owens, D. (2007). Diagnosis and treatment of low back pain: A joint clinical practice guideline from the American College of Physicians and the American Pain Society. Annals of Internal Medicine, 147(7), 478-491. 

3National Institute for Health and Clinical Excellence. (2009). Low back pain early management of persistent non-specific low back pain. Londres, Angleterre. 

4Hoskins, W., McHardy, A., Pollard, H., Windsham, R., & Onley, R. (2006). Chiropractic treatment of lower extremity conditions: a literature review. Journal of manipulative and physiological therapeutics, 29(8), 658-671. 

5McHardy, A., Hoskins, W., Pollard, H., Onley, R., & Windsham, R. (2008). Chiropractic treatment of upper extremity conditions: a systematic review. Journal of manipulative and physiological therapeutics, 31(2), 146-159. 

6Bryans, R., Descarreaux, M., Duranleau, M., Marcoux, H., Potter, B., Reugg, R., White, E., & , (2011). Evidence-based guidelines for the chiropractic treatment of adults with headache. Journal of Manipulative and Physiological Therapeutics, 34(5), 274-289.

The New-Start Solution Can Help!

TMJ pain: if you’ve suffered from it, you probably already know what it is. If you haven’t, it may require a bit of visualization to make the connection. Some might say TMJ is jaw pain, or something that causes a clicking in your jaw when you open and close your mouth widely.

There’s a lot more to know about what the TMJ is, and when it poses a problem.

1. What is the TMJ?

TMJ stands for the temporomandibular joint. It’s an important joint formed by your skull and your jaw bone and involves the muscles needed for chewing.¹ Your TMJ acts like a sliding hinge, and connects your jawbone to your skull. It is responsible for opening and closing your mouth, allowing the jaw to move smoothly up and down and side to side, and enables you to talk, chew, and yawn.^1,2 A common mistake people make is referring to TMJ pain simply as TMJ. When you experience pain in this area, your chiropractor or dentist may refer to it as a temporomandibular disorder, or TMD.

2. What Causes TMJ Pain? 

The bones of the joint are separated by a disc of cartilage to keep your jaw movement smooth.³ When muscles are irritated, the disc is displaced, or if you have arthritis or another joint disease, the smoothness may be disrupted. Common signs of discomfort are popping, clicking, muscle tenderness, joint tenderness, or being unable to open your jaw as wide as possible.⁴  There are three main categories of the type of pain you may experience in this joint: 1) myofascial pain, or pain in the muscles that control the jaw and the connecting neck and shoulder muscles (this is the most common form); 2) internal derangement of the joint, or a dislocated or displaced disc; and 3) a degenerative joint disease, like arthritis, in the jaw joint.⁵ Things that can increase your risk of developing TMD are jaw injury, stress, or grinding and clenching of teeth.³

3. How Can I Manage TMJ Pain? 

There are conservative steps you can take to treat or reverse TMJ-related pain, including eating softer foods, applying ice packs, avoiding extreme jaw movements, learning techniques to relax and reduce stress, and practicing gentle stretching of the jaw to help increase its movement.²  Spinal manipulative therapy, soft tissue massage, and exercises have also been shown to reduce pain and symptoms.^1,5,6Another treatment that has been proven to help is intraoral myofascial release, a technique certain healthcare practitioners, such as chiropractors, can use to release the muscles surrounding the joint, accessing them from the inner side of a person’s cheeks.⁷ The TMJ is a joint after all, and chiropractors are experts on muscles and joints and can assess the function of your TMJ and help determine the best way to manage your pain.

Whatever method you choose to alleviate your TMJ pain—self-care, cognitive behavioural therapy, or co-management between a dentist and your chiropractor—know that there are options that can help. You can talk to your chiropractor to help choose the method that is right for you.

References

1. Yuill E, Howitt S. Temporomandibular joint: conservative care of TMJ dysfunction in a competitive swimmer. J Can Chiropr Assoc. 2009;53(3): 165-72.

2. TMJ Disorders. National Institute of Health website. https://www.nidcr.nih.gov/oralhealth/Topics/TMJ/TMJDisorders.htm. Published April 2015. Accessed February 14, 2017.

3. TMJ disorders: Overview. Mayo Clinic website. http://www.mayoclinic.org/diseases-conditions/tmj/home/ovc-20209398. Accessed February 1, 2017.

4. George JW, Fennema J, Maddox A, Nessler M, Skaggs CD. The effect of cervical spine manual therapy on normal mouth opening in asymptomatic subjects. J Chiropr Med. 2007; 6(4): 141-5. doi: http://dx.doi.org/10.1016/j.jcme.2007.08.001.

5. Vinjamury SP, Singh BB, Khorsan R, Comberiati R, Meier M, Holm S. Chiropractic treatment of temporomandibular disorders. Altern Ther Health Med. 2008; 14(4): 60-3.

6. Brantingham JW, Cassa TK, Bonnefin D, et al. Manipulative and multimodal therapy for upper extremity and temporomandibular disorders: A systematic review. J Manipulative Physiol Ther. 2013; 36(3): 143-201. doi: 10.1016/j.jmpt.2013.04.001.

7. Randhawa K, Bohay R, Côté P, et al. The effectiveness of noninvasive interventions for temporomandibular disorders: A systematic review by the Ontario Protocol for Traffic Injury Management (OPTIMa) Collaboration. Clin J Pain. 2016; 32(3): 260-78. doi: 10.1097/AJP.0000000000000247.

Your core muscles are essential for supporting your back, stabilizing nearby joints, and reducing the risk  of injury.¹ A stable core helps to maintain the integrity of the spinal column and if it isn’t stable, you may experience low back pain.² The good news is that there are a few exercises you can do to help reduce or even prevent low back pain.^3,4

Below are three core exercises developed by Dr. Stuart McGill designed to increase your endurance, support your core, and, ultimately, protect your back⁵:

1. Modified Curl-up: Lie on your back with one knee bent and the other straight. Place your hands under the arch of the low back and maintain the arch during the modified curl-up. Start by bracing your abdomen by bearing down through your belly and focus your gaze at one point in the ceiling. Lift your shoulder blades off the ground about 30° while keeping your neck and spine in line. Make sure your chin remains tucked, rather than pointing at the ceiling during the movement. Complete 3 sets of 10 to 12 curl-ups. Switch legs and repeat.⁵ 

2. Side Bridge: Lie on your side and prop yourself up on your elbow, which should be placed directly under your shoulder. Keep your legs straight, and put your top foot on the ground in front of your bottom foot. Place your top hand on your bottom shoulder. Maintain the natural curve of your spine, brace your abdomen, squeeze your gluteal muscles, and lift your hips off the ground. Hold for 8 to 10 seconds and repeat 3 times on each side. If that’s too easy, increase the number of repetitions rather than the length of time.⁵ 

3. Bird Dog: Begin on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. Brace your abdomen and squeeze your gluteal muscles. Lift your right arm straight in front of you until it is level with your shoulder and squeeze your muscles between your shoulder blades. At the same time, straighten your left leg straight back until it is level with your hips, keeping your hips square to the floor. Return to the starting position in a slow and controlled manner and switch sides. That is one repetition. Do 3 sets of 8 to 10 repetitions.⁵ 

Core exercises are just one of many ways to support your back and to help with back pain. Your chiropractor is trained to offer a range of treatments which includes guidance on strengthening exercises. Find A Chiro near you.

References

1. Abdelraouf OR, Abdel-aziem AA. The relationship between core endurance and back dysfunction in collegiate male athletes with and without nonspecific low back pain. Int J Sports Phys Ther. 2016; 11(3): 337-44.
2. Gordon R, Bloxham S. A systematic review of the effects of exercise and physical activity on non-specific chronic low back pain. Healthcare. 2016; 4(2): 22.
3. Willson JD, Dougherty CP, Ireland ML, Davis IM. Core stability and its relationship to lower extremity function and injury. J Am Acad Orthop Surg. 2005; 13(5): 316-25.
4. Chang WD, Lin HY, Lai PT. Core strength training for patients with chronic low back pain. J Phys Ther Sci. 2015; 27(3): 619-22. doi: 10.1589/jpts.27.619.
5. Callaghan J. ‘THE BIG 3’ EXERCISES FOR YOUR CORE – RunWaterloo [Internet]. RunWaterloo. 2014 [cited 8 September 2016]. Available from: http://runwaterloo.com/the-big-3-exercises-for-your-core/. Accessed November 18, 2016.

Consider the importance and value of a good night’s sleep (beyond the price tag) when you are looking for a new mattress. Your back will thank you!

Lack of sleep can have a significant impact on your quality of life, social interactions, and even your mood¹. Sleep deprivation can also cause a decrease in your work productivity, the greater number of sick days used, and result in increased injury rates due to poor response time and accuracy.

A 2011 study by the British Chiropractic Association (BCA) reports that 41% of women and 36% of men claimed their back pain was exacerbated by a poor night’s sleep². The pain can often be attributed to the firmness, size, or the offered back support of the mattress. If you’ve ever woken up with a sore neck or back, you may want to evaluate the quality of your mattress. Your mattress can play an important role in maintaining your musculoskeletal (MSK) health. Here is what to keep in mind when making a purchase.

When to replace your mattress

Waking up from slumber with a sore back on repeated occasions can be a sign that it is time to switch to a newer mattress. Typically, it is said that after 10 years, the bed will begin to deteriorate, which is the best time to consider buying a new one.

Current research suggests that¹:

1. Medium-firm mattresses can be beneficial for individuals with chronic mechanical low back pain and are considered more comfortable compared to soft mattresses. They also have been shown to improve sleep quality by 55% and decrease back pain by 48%.
2. The standing posture of an individual’s spine should be similar to their sleeping posture. Since standing posture varies from individual to individual, mattresses that are custom made may be more beneficial in reducing pain.
3. Using an adjustable bed based on individual preferences is associated with increased sleep quality.
4. Mattresses that promote skin warming may improve sleep quality by reducing early morning awakening and enhancing deep sleep.
5. Soft mattresses decrease excessive compressive forces on your joints, however, mattresses that are more firm help to maintain proper sleep posture as they prevent sagging of the hips.

Take time to try out the bed before you buy and see if it’s right for you. There are many options to consider when it comes to purchasing a mattress. Make sure to take the time to explore and do your research, especially if you are looking for specific features to meet your needs. A good night’s rest is important for your MSK health and ensures you can continue doing your daily activities. Consider these tips for your next mattress—your back depends on it!

References

1 Radwan A, Fess P, James D, Murphy J, Myers J, Rooney M, Taylor J, Torii A. Effect of different mattress designs on promoting sleep quality, pain reduction, and spinal alignment in adults with or without back pain; systematic review of controlled trials. Sleep Health: Journal of the National Sleep Foundation. 2015 Dec 1; 1(4):257-67. 
2 UtBritish Chiropractic Association, Mind Your Posture When Buying a Bed, https://www.chiropractic-uk.co.uk/gfx/uploads/member%20area/New%20posture%20sheets/Mind%20your%20posture%20-%20buying%20a%20bed%20-%20sleep.pdf

It’s just a simple thing…until it isn’t.

Strengthening your core plays a much more important role than just getting that six-pack. Approximately 85% of Canadians can expect to experience low back pain at some point in their life.¹ A large part of this is due to weak core muscles.²

Did you know that the “core” is often described as a box, consisting of a complex series of muscles, which include everything from below the chest to the waist?³ These muscles work together like a belt to support the low back.

Here are three ways improving the strength of your core can help support your back.

Three things are needed to define a fear-avoidant behaviour²:

1. It helps reduce pain: Studies have shown that core stability exercises are more effective in reducing pain and disability compared to no treatment, regular medical treatment, education, or general exercise in individuals with low back pain.²
2. It helps increase stability: Spinal stability depends on three systems: the passive (bone and ligaments), the active (tendons and muscles), and the neural (brain and spinal cord).³ Individuals with low back pain have are less likely to activate their core muscles, which leads to decreased strength in their core.⁵ Strengthening core exercises can improve spinal stability, which can ultimately reduce low back pain.
3. It helps improve posture: Weak core muscles are a major contributor to that slouching. Good posture is important to decrease the strain on your spine. Recent research has shown that training your core muscles have a positive effect on posture.⁶

Check out our blog for some core exercises that can support your lower back. If you have any questions, visit your local chiropractor.

Pain changes everything. Chiropractic care changes pain.

References

1. Cassidy JD, Carroll LJ, Côté P. The Saskatchewan health and back pain survey. The prevalence of low back pain and related disability in Saskatchewan adults. Spine. (Phila Pa 1976). 1998;1:23(17):1860-6. 

2. Abdelraouf OR, Abdel-aziem AA. The relationship between core endurance and back dysfunction in collegiate male athletes with and without nonspecific low back pain. Int J Sports Phys Ther. 2016;11(3):337-44.

3. Akuthota V, Nadler SF. Core strengthening. Arch Phys Med Rehabil. 2004;85:86-92.

4. Panjabi MM. The stabilizing system of the spine. Part II. Neutral zone and instability hypothesis. J Spinal Disord. 1992;5:390-6

5. Newcomer KL, Jacobson T D, Gabriel DA, Larson DR, Brey RH, An KN. Muscle activation patterns in subjects with and without low back pain. Arch Phys Med Rehabil. 2002;83(6): 816-21.

6. Karacaoğlu S, Kayapinar FÇ. The Effect of Core Training on Posture. Acad J Interdiscip Stud. 2015;4(1 S2):221.