Water is critical to life and this includes the human body. There is no shortage of websites out there all sharing their opinions as to how much water we need every day to thwart off dehydration and to nourish all cells in our body. The reality is that there is no “one size fits all” answer for this. Drinking to avert thirst is not enough. Every cell in our body needs water and this includes the joints in our body.

How Much Water to Drink Daily?

The amount of fluid we need in order for all our cells to perform their best varies according to factors such as climate, physical activity levels, and physiology. As a rough guideline, the Dieticians of Canada suggest 2.2 litres (nine cups) per day for women and three litres (12 cups) for men. These totals include food moisture, which accounts for about one-fifth of the average person’s liquid intake and more for people who eat a lot of fruit and veggies. Keep in mind that you’ll need extra fluids if you’re exercising, if the weather is hot, if you are not feeling well, or if you’re somewhere with indoor heating (which can rob moisture from your skin).

As we age our bodies change and with that is the ability to detect the onset of dehydration. Adults from about 20 to 60 years of age generally know when they are thirsty, and this means dehydration has already started. Seniors must take extra care to get fluids on a regular basis every day because their bodies do not detect thirst as easy as they once did. Also, many older people tend to have modest appetites, so they receive less fluid from food. Ageing kidneys tend to function a little less in our elderly so they are sometimes not as good at conserving the water they do get.

It is possible to consume too much water. Those who have certain health conditions such as thyroid disease, kidney, liver, or heart problems may trigger other health issues. Also, individuals who take medications such as non-steroidal anti-inflammatory drugs, opiate pain medications, and (some) antidepressants risk water retention.

As the body loses water without replacing it, the blood becomes more concentrated and, at a point, this triggers the kidneys to retain water. Also, dehydration means that blood becomes thicker and more concentrated. This creates difficulties. For example, the cardiovascular system compensates by increasing the heart rate to maintain blood pressure. In addition, when a dehydrated body is forced to keep going, such as during exercising or heat stress, the risk of exhaustion or collapse greatly increases. For example, this can cause a person to faint when standing up too quickly.

Thicker blood also means that it is not flowing as freely as it needs to in order to bring oxygen, nutrients and water to all parts of the body. Joints, therefore, become dehydrated.

Benefits of Drinking Water

Water keeps every system in the body functioning properly. The Harvard Medical School Special Health Report: “6-Week Plan for Health Eating” notes that water has many important jobs such as:

• carries nutrients and oxygen to the cells
• flushes bacteria from the bladder
• aids digestion
• prevents constipation
• normalizes blood pressure
• stabilizes heartbeat
• protects organs and tissues
• regulates body temperature
• maintains electrolyte (sodium) balance
• cushions joints

Our Joints and Water

Water is the most abundant component of the articular cartilage, contributing up to 80 percentage of its wet weight. Approximately 30 percent of this water is associated with the intrafibrillar space within the collagen, although a small percentage is contained in the intracellular space.

Generally, tendons and ligaments consist of about 20 percent cellular material and about 80 percent extracellular material. The extracellular material is further subdivided into about 30 percent solids and 70 percent water. These extracellular solids include collagen and a small amount of elastin. Around 65 to 80 percentage of cartilage is water.

What this means is that the lack of hydration is sometimes associated with joint pain. The water content in cartilage is regulated by proteins that become a gel-like consistency when they come into contact with water. This gel-like liquid provides cushioning, lubrication, shock absorption and nutrition to the cartilage in our joints. They are the framework, much like a sponge. For the sponge to be “full” and provide that “cushion” it needs to be filled with water. This is why, even if you take specific supplements for your joints, without enough water, they will not provide the best benefits. Worse, those taking some prescribed or over-the-counter medications such as NSAIDS may be at risk of chronic dehydration. Some medicines have an effect on the distribution of electrolytes and salts in the body therefore reducing swelling and inflammation associated with pain; however, this can further reduce water content in the body.

According to H.H. Mitchell, Journal of Biological Chemistry 158, the brain and heart are composed of 73 percent water, and the lungs are about 83 percent water. The skin contains 64 percent water, muscles and kidneys are 79 percent, and even the bones contain 31 percent water. Not only do these parts of the body require water, so does the articular cartilage, synovial fluid, ligaments, tendons, and muscles.

Without water in the joints, people become susceptible to joint damage and degeneration. It is of the utmost importance to make sure you get a sufficient amount of water to help protect your joints.

Established in 2007 by Dr. Behalf Sanjari, Chiro-Med Rehab Centre has a proven record of commitment providing quality health care services in the Greater Toronto Area. Chiro-Med Rehab Centre has qualified professionals who can provide the services you need. Chiro-Med has clinics located in Richmond Hill and Newmarket, visit Chiro-Med online or call 905-918-0419 or 905-235-2620 for more information.

Sports injury statistics are staggering not just here but in many areas worldwide where people like to be physically active. In fact, if you look at statistics they’re quite alarming.

The Canadian Institute for Health Information reported that more than 5,600 Canadians are seriously injured every year due to winter sports that require at least one night’s stay in hospital. That number does not reflect those who just go to an emergency department or to their doctor. Where complete data is available, the winter of 2010/2011 saw a staggering 45,270 people injured; that’s about 285 people per day.

In the U.S. about 3.5 million children and teenagers are injured every year with a third of those being sports-related.

Snow Shoveling and Gardening Injuries

For something as relaxing as gardening it’s really hard to think that an injury can occur. Gardening is exercise; after all there is a lot of bending, squatting, kneeling and twisting. Our bodies get an amazing workout when gardening however improper gardening techniques can cause repetitive strain injuries. It can also cause wear and tear on muscles and joints and most common, strain on the lower back due to improper posturing.

Improper snow shoveling techniques has caused thousands to have lower back problems. Here is something really interestingly from the Canadian Centre for Occupational Health and Safety to keep in mind. An average shovel weighs about 1kg. Add 5kg of snow onto that shovel every (on average) 5 seconds you’ll move over 70kg of snow per minute. Do that for 15 minutes and that’s 1,000kg of snow you’re moving around. This can be very hard on the back and on the heart.

Snow shoveling is a known trigger for heart attacks. There is not a doubt that emergency departments gear up for more patients when the snow comes down and especially wet snow. For many people who shovel rarely, shovelling snow is a tremendous workout for a person who is not physically fit. This puts a massive strain on the heart and if it is really cold outside, this can boost blood pressure or interrupt blood flow to the heart creating the perfect condition for blood to form clots.

Outdoor Activity Injuries

No matter what outdoor activity we participate in sprains and strains seem to top the injury list. All these injury statistics that are conducted on a regular basis are inevitably higher because how many times have you or a person you know, sprained or strained an ankle or wrist and did not seek medical treatment? More often than not the simple act of walking has caused thousands of ankle sprains or strains. Unless the person is immobilized they generally hobble along causing further trauma and an injury that can come back to haunt them.

This is not an attempt at instilling fear about the great outdoors but a reminder that participating in some form of physical activity on a regular basis and maintaining good posture is essential in preventing an injury from happening. Children are not exempt from this advice. Schools no longer have physical education classes the way they used to be or as frequent as they once were. Playing outdoors at recess has so many restrictions nowadays that many schools have become nothing more than “Nerf” zones. More than ever getting children involved in physical activities is so important in helping to keep them fit and healthy.

Chiropractic Help

With all these injuries happening how many of these are properly healed so that the rate of injury recidivism is reduced? Injury recidivism is a serious problem that burdens the health care system and there is a need to work towards prevention in order to reduce these numbers.

Chiropractic care is a logical step in preventing injury recidivism and in supporting outdoor activities. A chiropractor uses a multitude of non-invasive treatments which include balance training, stretches, and strengthening exercises to not only help you prevent injuries but from helping an injury from reoccurring.

Eating proper foods and getting essential nutrients is part of healing and maintaining health. This is something that is totally overlooked by many physicians yet is so critical. For example, bromelain is an enzyme found in pineapples and this reduces inflammation and swelling. Vitamin C and beta-carotene are essential in the creation of connective tissue.
If you are concerned about your physical well-being be sure to call Chiro-Med today!

Established in 2007 by Dr. Behfar Sanjari, Chiro-Med Rehab Centre has been committed to providing quality health care services to the Greater Toronto Area for a decade. Chiro-Med Rehab Centre has qualified professionals who can help you come up with a personalized plan to help you prevent injuries from occurring. We have clinics located in Richmond Hill and Newmarket, call 905-918-0419 or 905-235-2620 for more information.

Sources:

http://www.cihi.ca/en/types-of-care/specialized-services/trauma-and-injuries/more-than-5600-canadians-seriously-injured

http://www.statcan.gc.ca/pub/82-624-x/2011001/article/11506-eng.htm#a4

http://www.hopkinsmedicine.org/healthlibrary/conditions/pediatrics/sports_injury_statistics_90,p02787/

http://umm.edu/health/medical/altmed/condition/sprains-and-strains

http://www.health.harvard.edu/blog/protect-your-heart-when-shoveling-snow-201101151153

https://injepijournal.springeropen.com/articles/10.1186/s40621-016-0071-x

It doesn’t matter if you are athletic, a weekend workout buff or a person who likes to take life easy, we all can be susceptible to knee injuries if we are not careful.

Our knees are bound by an intricate system of muscles, ligaments, tendons, and cartilage and this makes them vulnerable to injury. Consider your knees as a complex hinge where the thigh bone (femur), shin bone (tibia), fibula (next to the shin bone) and kneecap all come together.

To better understand how knee problems can occur, it’s helpful to know what the purpose of everything is in the knee.

Ligaments hold your knee together – they are stabilizers. There are four ligaments.

There are two types of cartilage. The meniscus acts as a shock absorber. The other cartilage coats the surfaces of bones, enabling them to glide past one another. When this particular cartilage wears away due to a misalignment or stress, the bone-on-bone rubbing creates pain which may lead to arthritis.

Muscles that control the knee are located in front of the thigh (quadriceps) and behind it (hamstrings).

Tendons connect the knee bones to the leg muscles that move the knee joint.

A wrong step or a sideways collision can easily cause a strain or tear. Although this can happen to men, women are up to eight times more likely to experience a tear of the anterior cruciate ligament (ACL). ACL injuries are a very common knee injury among athletes. According to the American Orthopedic Society for Sports Medicine, about 150,000 ACL injuries occur in the United States every year. The Canadian Institute for Health Research says that almost 2,000 Canadians were hospitalized with ACL injuries in 2013. Those numbers do not include the tens of thousands who went to clinics and sports medicine doctors to treat their knee injuries.

How to Damage Your Knees

Ignoring knee pain will not solve anything and if anything it will worsen a condition. An occasional ache here and there is somewhat normal and not a reason to raise alarm bells. When the aches become persistent or pain starts to interfere with your ability to be comfortable then it is time to have it checked out. If you leave a minor injury and it seems to “go away” then this inevitably means at some point in the not-so-distant future you will have a re-occurring injury making things worse.

Not Following Through with Rehab

If you have been going through treatment and you decide you’re fine and stop going then this may be a window to further problems down the road. Rest and rehabilitation after a knee injury is critical to avoiding future pain or re-injury. Depending on the type of damage and treatment, recovery could last anywhere from a couple of weeks to several months. Always follow through to the end of your treatment.

Overweight

Did you know that for every pound we are overweight it puts five pounds of force on the knees? Can you imagine what being ten pounds overweight is doing to your knees? This is cause for undue stress on the knees that open several possibilities to future problems.
Being overweight increases the odds of a person getting osteoarthritis in the knee; this wears away at the knee’s cartilage. Excess weight also causes existing arthritis to worsen at a quick rate. In fact, according to the Centers for Disease Control (CDC), two out of three obese people suffer from knee osteoarthritis at some point in their life.

Overdoing Things

We are all guilty at times of overdoing things, especially when working out on a regular basis. Overdoing things can be spending too much time in the garden or running for the bus when your knee is recovering from a prior injury. Pushing yourself too hard can cause a host of problems. A sudden increase in duration or intensity of physical movement or an exercise can cause overuse injuries from repetitive strain. Kneecap pain and tendonitis are common symptoms in the knee. Always be sure to stretch before and after working out; even if you plan on a long walk after dinner.

Things to Be Aware of to Prevent Knee Injuries

Body Alignment

In some ways we are like a car, if wheel alignment is off then our tires wear. If our body is not properly aligned, muscles, joints, and ligaments take more strain than they are intended. To make sure you’re properly aligned here are some tips:

• Keep your back straight and don't slouch.
• Try to keep your knees slightly bent when standing – never lock them.
• Keep your abdominal muscles tight.
• Your head should be centered over your body. Try to position your ears over the shoulders.
• Keep your weight evenly distributed between your feet.

Correct Footwear

Shoes that cause your body weight to be unevenly distributed place extra stress on your knee joints. Flat or rigid arches, uneven leg length, and bowed legs are fairly common, and each can contribute to an awkward stride and put pressure on your knees. High-heeled shoes might add to the risk of osteoarthritis or other knee problems. Apparently there are some studies out there that claim women who wear high heels have stress across the part of the knee where osteoarthritis usually develops.

Last but Not Least, Exercise Regularly

Straight leg exercises are easy and can be done at your desk or while watching television. Sit with both feet on the floor. Raise one leg up and slowly raise your foot up until your leg is almost straight, then slowly lower. Do this five times for each leg to start with then increase as you feel comfortable. Hamstring curls are real easy. Stand straight with both knees slightly bent and hold a chair. Slowly raise one leg up backwards and slowly return to the foot to the ground. Do this five times for each leg in the beginning and work up to as many as you are able. Calf raises are basically standing tippy toed. Stand with your feet shoulder width apart and slowly lift up onto your toes then lower, repeat this as many times as you feel comfortable doing.

If you are experiencing persistent knee aches or pain its best not to take chances. Call Chiro-Med Rehab Centre.

Established in 2007 by Dr. Behfar Sanjari, Chiro-Med Rehab Centre has been committed to providing quality health care services to the Greater Toronto Area for over half a decade. Chiro-Med Rehab Centre has qualified professionals who can help you come up with a personalized plan to ensure the stretches and exercises will benefit the health of your spine and extremities. We have clinics located in Richmond Hill and Newmarket, visit Chiro-Med online or call 905-918-0419 or 905-235-2620 for more information.

Richmond Hill massage therapy, acupuncture and chiropractic treatments can do more than just relieve pain; these therapies are some of the best methods of promoting overall good health, no matter what your current state of health is. Quite often, people do not seek therapy until they suffer an injury or an illness, but the truth is that we usually need treatment of some sort long before we begin to feel sore, sick or fatigued. Natural therapies such as acupuncture, massage therapy and chiropractic care can actually prevent disease before it begins, and keep you feeling younger and more energetic.

Chiropractic care is not just for back injuries, although it can provide great relief in those cases as well. A chiropractor can make adjustments to your spine that can improve circulation and digestion as well as relieve tension and increase energy levels. By visiting a Richmond Hill chiropractor on a regular basis, you can maintain your spinal health and mobility, preventing pain before it starts. Keeping the spine in alignment helps to keep the rest of the body in balance and functioning properly.

Massage therapy can benefit all parts of the body, inside and out. Increased circulation to the skin and other organs keeps them functioning properly, preventing disease and keeping you looking and feeling young and energetic. Richmond Hill massage therapy professionals know how to provide treatment in the areas that will benefit each client according to their individual needs.

The ancient art of acupuncture is a method of healing practiced by Chinese doctors for centuries, and it has gained wide acceptance in the rest of the world because of overwhelming evidence that it really works. Richmond Hill acupuncture treatments are effective in the control of pain, addictions and eating disorders, and much, much more.

Men and women suffer from time-to-time with lower leg pain, varicose veins, spider veings, thrombosis, phlebitis, edema, as well as leg or foot ulcers. Any one of these can cause immense grief to the point that it impedes ability to walk comfortably, stand or to take part in a favourite activity. Depending on an individual’s situation, compression hosiery may be what is required in seeking relief.

What Is Compression Hosiery?

Compression stockings are special hosiery specifically designed to help prevent further advancement of venous disorders. Simply explained, compression stockings are elastic garments worn on the feet or around the leg that compress the limb. The pressure against the feet or legs reduces the diameter of distended veins. Compression hosiery also aids in decreasing venous pressure and prevents venous stasis. What they are most recognized for is that they relieve the pressure of aching legs.

Using stronger elastics, compression stockings create significant pressure on the legs, ankles and feet. Tightest at the ankles, compression hosiery gradually becomes less constrictive towards the knees (and towards the thighs in the longer varieties). By compressing surface veins, muscles and arteries, the circulating blood is forced through narrower circulatory channels resulting in more blood to return to the heart and less blood pooling in the feet.

Anyone who wears compression hosiery can feel better, especially those who spend a lot of time standing or in sitting positions. Compression socks are especially beneficial for most people because they basically help the body circulate blood more efficiently throughout the feet and legs. Also, those who suffer from inflammation as well as problems with their muscle know are told by their health professionals, that compression socks can make a considerable difference in their overall wellness.

Compression Socks Are Not What They Used To Be

Nowadays compression socks and other hosiery are much more stylish than they were years ago. The fear of being told that wearing these was essential to getting better no longer exists. Today’s compression hosiery is designed for men and women who want to look stylish.

In addition to style, those who enjoy athletic endeavors such as running will find that compression socks will highly benefit them as well, for function and for looks.

If you want to be proactive there are things you can do to help avoid ever needing compression hosiery. Things to watch for that may be precursors to venous disorders:

• Swollen feet or ankles at the end of the day
• Pain in the legs after sitting or standing for long periods of time
• Spider veins
• Restless legs
• Varicose veins
• Leg cramps
• Legs feel tired and heavy
• Aching in the legs
• Skin discoloration
• Burning or numbness experienced in the feet or legs

If any of these symptoms persist you should make an appointment to see a health professional.  Venous disorders may progress into a worse condition if not examined by a professional.  Early detection and treatment which may be compression hosiery is your best defense against developing worse issues with your veins.e.

If you’re not sure if you may benefit from compression hosiery, give Chiro-Med Rehab Centre a call. Chiro-Med Rehab Centre has a walk-in clinic conveniently located at 10144 Yonge Street, just north of Major MacKenzie Drive in the heart of Richmond Hill. Call 905-918-0419 for more information.

Connective tissue injuries or dysfunctions are now diagnosed and treated with an innovative approach known as the Graston Technique^®.

Ligaments, tendons and muscle are all part of the connective tissue and when an injury occurs mobility can become restricted and scarring can occur which results in loss of flexibility, pain, loss of motion and tenderness. Interestingly it is somewhat common to have one area of the body feel restrictions and yet the pain and dysfunction in actuality is in another area. This is referred to as the kinetic chain.

The human body can repair itself in time but the muscles, ligaments or tendons are then scarred therefore leaving that area of the body not as flexible or strong as healthy tissue. Over time there is a build-up of fibrous scar tissue subjecting the damaged area to microtrauma; and overuse of that specific area can lead to pain because the replacement tissue simply does not have the strength.

What Is The Graston Technique®?

This innovative technique consists of stainless-steel instruments specifically-designed to locate and treat areas that exhibit inflammation or soft-tissue fibrosis. This simple procedure allows a health professional to accurately detect where scar tissue is so that treatment is targeted to that area(s).

The Graston Technique^® uses handheld instruments that are convex and concave-shaped. Using very specific methods, the heath care practitioner rubs these along the patient. This helps to break down scar tissue thereby promoting a healing environment.

Graston Technique® Treatment

Graston Technique^® treatment protocols vary from patient-to-patient. They may include the use of ice, heat and rehabilitation to restore s patient’s pre-injury activity level.
Stretching and strengthening are at the top of the list on the path to healing however there a form of muscle re-education that is required. The goal is to have as few treatments as possible that provide a patient with maximum results.

The health care practitioner will develop a custom treatment plan for each patient. In order for the patient to achieve maximum results he or she must adhere to the plan otherwise treatment may drag on longer than required.

The good news is that most patients receiving this therapy report improved mobility and a significant reduction in pain within the first two treatments. There may be some discomfort during the initial treatment but it lessens with subsequent treatments. In addition, there may be some mild to moderate bruising as the old scar tissue breaks down; this is perfectly normal. While an individual is in treatment, it is imperative that healthy meals (and snacks) are consumed that are high in proper nutrients as these too are required in the healing process. Also, drinking a minimum of eight glasses of water is needed to aid in the healing.

The Graston Technique^® has been proven to be helpful in managing many musculoskeletal disorders. A partial list includes:

• De Quervain’s Disease
• Carpal Tunnel Syndrome
• Iliotibial Band Syndrome
• Patellar Tendinosis
• Epicondylitis
• Neck pain
• Post-Surgical Treatment

Depending on an individual’s medical condition this technique may not be suitable. A health professional is the best person to consult with to see if this is a recommended form of treatment.

If you think that this rehabilitation therapy may be for you then Chiro-Med Rehab Centre in Richmond Hill can work with you to determine what your best options are. Chiro-Med Rehab Centre has a convenient location and highly qualified health professionals to help you get on the road to eliminating or managing your pain. Visit www.chiro-med.ca or call 905-918-0419 for more information on the Graston Technique^®.

Many people with low back pain go to a chiropractor seeking a quick and simple solution. One way a person can help alleviate their back pain without putting too much stress on their back is swimming. Swimming can be an incredibly helpful exercise for low back pain sufferers

It’s important to remember that lower back pain can sometimes be caused by swimming when muscles become hyperextended or overstretched during forward strokes. To prevent back pain while swimming, it’s essential that you use proper form. Unnatural movements while swimming can cause damage, so it is critical to maintain the correct movements while swimming. Swimming with backstrokes or the sidestroke can minimize stress on the back as compared to frontward strokes.

Certain swimming strokes can cause back problems. Here are some things to be aware of when doing specific strokes:

• Freestyle: Make sure you do not rotate your head too much while taking breaths. Also, try not to let your head move up too much; if you do, then neck or back injuries can occur. When you’re not going up for breathes make sure you keep your head facing down. Remember, too much rolling can cause trouble.
• Backstroke: Muscles in the front of the neck tend to become fatigued if you have not done the backstroke in a long time. Be sure to ease into this stoke and avoid too much movement in this position.
• Breaststroke:  It is important to keep your head and neck still as you do this stroke. Gently raise your head and back to take breathes.

Benefits Of Swimming

Swimming is beneficial for low back pain for several reasons. It allows those suffering from minor back injuries to retain some level of activity. When an individual swims they are promoting good muscle health therefore are less likely to tense or cramp up. More importantly, in many situations, water tends to makes back pain sufferers feel better. Getting in a pool for a relaxed work out could very well be one of the best therapies.

Back pain does not have to halt your activity level. Once in the water there is no gravity therefore alleviating an enormous amount of stress on the affected area.  An hour or two in a pool builds back muscles; it also builds muscles in the shoulders, arms, legs and neck. In addition this activity helps to improve heart health, and helps the swimmer maintain a healthy body weight. Having a healthy body weight is beneficial to halting back pain.

Swimming can also be a great way to overcome back pain from a pinched nerve, herniated disc, and even bone spurs. Strengthening the muscles that support the back means less stress is placed on the spinal column and pain can be reduces or eliminated. A warm swimming pool also promotes blood flow and helps the healing process.

If swimming continues to be painful it’s important to stop and seek the advice of a qualified health professional. By continuing to swim despite continual or worsening pain, the condition affecting the lower back area may become worse and more intense forms of treatment may be required to reverse discomfort.

If you are able to do some swimming as frequently as you can throughout the week this will help to alleviate pain. It is important to remember that if the pain persists and swimming appears not to be helping then Chiro-Med Rehab Centre in Richmond Hill can help you. Chiro-Med has a convenient location and highly qualified health professionals to help you resume the activities you once enjoyed – free of pain! Call 905-918-0419 for more information or to book your appointment!

Never underestimate the power of having great posture. Far too many people walk and sit in positions that will cause them problems later in life. Sitting slumped over, the head drooping forward, and having the back hunched are all ways to cause some serious back issues as you age. The great news is that it’s pretty much safe to say it’s never too late to change; make no mistake though, if bad posture is all you have been accustomed to then changing to good posture will take a conscious effort over a period of time. Of course, if you are younger, maintaining great posture as you age makes life a whole lot easier.

Good posture helps you to breathe deeper. When we’re slouched over we tend to become shallow breathers and this is not healthy. The deeper we breathe, the better we feel. Taking a really deep breath every half hour or so helps to infuse oxygen into your body that helps you feel more alert.

What is a Good Sitting Posture?

When sitting at a desk the best position to have your legs in is making sure your knees are level with your hips. If necessary a footrest can be used to help. Adjust your chair so that you can use the keyboard with your wrists and forearms straight and level with the floor. This goes a long way to preventing repetitive strain injuries. Elbows are best positioned by the side of your body so that the arm forms a 90 degree angle at the elbow joint.
Feet are always best positioned flat on the floor. Crossing legs is bad for circulation and it can also cause posture-related problems.

The screen should be directly in front of you and the monitor is best positioned an arm’s length away with the middle of the monitor roughly at eye level. The mouse should be as close to you as possible.

If you are sitting in a social situation, at home, at the dinner table, it’s always important to try and remember not to cross the legs – although that is very hard to do for most of us. If you lean on a table be sure to keep your shoulders back and the back straight.

On the sofa watching a movie is when all tend to be in relax mode and good posture is the last thing on our mind. Often sofas are too deep or too low which encourages a slouch position. If you’re there for a long movie you may want to consider getting high-density foam or a good cushion to raise your elevation that will promote good posture.

If you’re reading and your head has to slouch down use pillows to prop up the level of the book.

Using cushions to help support your body not only can help with good posture, they can be really enhance your comfort level too!

What is a Good Standing Posture?

When standing the shoulders should be back, the chest slightly out, and the ears should be positioned over the shoulders (they should be this way as well when sitting). Try to stand with equal weight on both legs rather than on one leg.

If you’re in a kitchen sometimes slouching sets in because for those who are taller, kitchen countertops are low and slouching happens automatically – sitting on a bar stool can help.

Keeping Fit

Having a good level of fitness throughout your entire life, regardless of age is important in maintaining good posture. If you rarely walk or do any physical moving then you become at risk for injuries that can happen much easier such as sprains, strains, and much more. If your ankles, knees, or hips are compromised then this can affect your posture.

Entering the mature years with good posture along with a healthy diet, and regular exercise helps to keep your bones strong which are critical in our senior years because we all lose some bone density. The more you lose the more susceptible to injuries you become. Our genetics and lifestyle dictates just how much we lose so it only makes sense to maintain your posture as you age.

Established in 2007 by Dr. Behfar Sanjari, Chiro-Med Rehab Centre has been committed to providing quality health care services to the Greater Toronto Area for over half a decade. Chiro-Med Rehab Centre has qualified professionals who can help you come up with a personalized plan to ensure the long term health of your bones, skeletal system and over all well-being. We have clinics located in Richmond Hill and Newmarket, visit Chiro-Med online or call 905-918-0419 or 905-235-2620 for more information.