Chiropractic & Physiotherapy Clinic in Richmond Hill

Therapeutic massage has been used for centuries to improve overall health, reduce stress, and relieve muscle tension. In fact, the practice of using touch to heal derives from customs in ancient history. The earliest written records of massage therapy were discovered in Egypt and China. Tomb paintings in Egypt depict individuals being kneaded by others. In China, there is ancient written documentation stating that massage therapy dates back to approximately 2700 BCE.
Even though therapeutic massages have been widely accepted for centuries, here in the west, there have been ambivalent thoughts as to the purpose and safety of prenatal massages. Research has clearly shown that not only are prenatal massages safe, they can be highly beneficial to most expecting mothers.

Prenatal Massage Benefits

The majority of women who get prenatal massage therapy state that they feel less depression, less anxious, and they have a notable reduction in leg and back pain.
Massage therapy has been clearly demonstrated to be effective during pregnancy. Cortisol (stress hormone) levels decrease during massage and this has shown that excessive fetal activity decreases. Even better, a study shows that the rate of premature babies is lower in those who receive prenatal massages.
In a study of women having labour pain, women who received massage therapy experienced significantly less pain, and their labours were on average three hours shorter with a great reduction in need for medication. The National Institutes for Health report that an underlying mechanism they have explored is that these effects are mediated by increased vagal activity.
Massage therapy also helps to relieve muscle aches and joint pains, improves labour and newborn health.

What Massage Techniques Are Used?

Most prenatal massages use the principles based on Swedish massage techniques. Swedish massage has been proven to help reduce muscle tension and it can improve blood flow and lymphatic drainage. The primary purpose of Swedish massage is to increase the blood’s oxygen flow and assist in toxin removal from the muscles. It achieves this through the use of six basic strokes. They are:

• effleurage (gliding);
• effleurage (gliding);
• petrissage (kneading);
• friction;
• vibration;
• traction; and
• tapotement (tapping).

What Makes Prenatal Massage Different?

This type of massage differs from general massage because there can be some risks if certain pressure points are stimulated. There are areas of the body in which the uterus can start to contract when pressure is applied during the third trimester. There must be a level of sensitivity and gentleness extended by the therapist; and this must factor in the baby as well.
Prenatal massage is not just for the mother-to-be. Some expectant couples book a massage therapist to give them both a massage as this is a magnificent way to deepen a bond and enhance emotional connectedness.

Prenatal Massage is not for Everyone

There can be certain conditions in which a pregnant woman is not suited for massage. If you are considering a therapeutic prenatal massage be sure to consult with a qualified health practitioner first. It may be best to avoid massage if:

• If your midwife or doctor has advised you against it.
• If you are in a high risk pregnancy category.
• If you have previously had a premature labour.
• If you have pregnancy induced hypertension.
• Some massage therapists have a policy of not doing prenatal massages within the first trimester of a woman’s pregnancy due to a possible increased risk for miscarriage.

The National Institutes of Health Findings

• Massage therapy is the most common alternative therapy recommended during pregnancy.
• Massage therapy has been demonstrated to be effective during pregnancy.
• Depressed pregnant women given prenatal massage experienced fewer prenatal complications.
• In our study on labour pain, the women receiving massage therapy experienced significantly less pain, and their labours were on average 3 hours shorter with less need for medication.
• The most important finding was the lower incidence of prematurity and low birth weight in the massaged depressed women.
• Postpartum depression and cortisol levels were decreased in the massaged women. The newborns of the massaged mothers also had lower cortisol levels than the newborns of the control mothers, and performed better on the Brazelton Neonatal Behavioral Assessment habituation, orientation and motor scales.

Having open lines of communication between you and your massage therapist is critical. If there is a movement that makes you feel slightly uncomfortable you must have your voice heard. At Chiro-Med Rehab Centre you can be sure you are in the hands of not only qualified massage therapists, but therapist who have the best interests of you and your baby.

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 a decade. Chiro-Med Rehab Centre has qualified professionals who can help you and your baby experience relaxation and relief from stress during your pregnancy. We have clinics located in Richmond Hill and Newmarket, call 905-918-0419 or 905-235-2620 for more information.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2870995/
https://www.naturalhealers.com/massage-therapy/history/

The spine is truly a marvelous set of bones, or more adequately stated, the vertebrae. The entire length of the spine provides protection, support and flexibility for your body. Interestingly, the average sized adult head weighs about 5 kilos or about 11 lbs., so the spine is supporting the equivalent of a bowling bowl.

The vertebra houses the spinal cord that is the nerve centre carrying millions of messages between the body and the brain. Nerves branch out from each vertebrae communicating with the various organs and parts of the body. A nerve irritation from spinal misalignment means that you are likely to feel the results elsewhere, such as sciatica or radiculopathy. Neck problems that affect a cervical nerve root can create symptoms such as pain in the arms and hands; and the lumbar (or lower back) nerve will send pain through the leg and to the foot.

Lumbar disc herniation or radiculopathy is a common problem that occurs when nerve roots are irritated or compressed; many people refer to this as sciatica. Actually, about 90 percent of all disc herniations occur in the lumbar region of the spine.

Causes

Getting older means that the discs in the spine generally lose their flexibility and this means the risk of injury increases. An accident, lifting an item incorrectly, being overweight and even smoking can attribute to disc herniations.

When injury occurs, the soft gel-like material inside the disc ruptures through the outer lining of the cartilage. Usually there is space between the spinal column and the discs but when a lumbar disc herniation applies pressure on a spinal nerve, and then there is trouble.

Symptoms

IIf there is pressure happening in the lumbar region, some symptoms include muscle weakness, numbness and sometimes pain. There can also be tingling. If a lumbar disc herniation puts a lot of pressure on the spinal nerves, then the symptoms will be felt more intense. Common body functions such as urinating, defecating, coughing, sneezing or laughing can heighten the pain of a lumbar disc herniation.

Diagnosing

Diagnosing lumbar disc herniation involves a variety of methods depending on which health professional you choose to visit. A health professional may test your coordination, reflexes, muscle strength and possibly even test your ability to feel sensations. In more severe cases, a spinal MRI, CAT scan or X-ray may be required in order to confirm the diagnosis.

Treatment And Management

Your health professional will work with you in order to develop a treatment plan that works best for you. Everyone is unique therefore an individual treatment plan must be catered to take into consideration the severity of the symptoms as well as your activity level.

A lumbar disc herniation can be treated with non-surgical options in about 90 percent of all cases. Some treatment options include the use of heat, the use of cold compresses, or physiotherapy.

Preventing lumbar disc herniation recurrence
can involve simple strategies such as:

• Maintaining and keeping a healthy weight
• Good posture at all times
• Bending the knees when picking up items
• Avoiding high heels
• Exercises that help to develop strength in the back muscles and in the abdominal area
• Reducing or eliminating smoking

Some patients suffering with lumbar disc herniations require surgical intervention but this is only when non-surgical treatments have not provided pain relief; but this is always as a last resort because surgery is invasive.

Chiropractic and physiotherapy treatment options are very effective and for most patients are recommended. Treatment may involve several visits but the results are worth it.

Spinal decompression therapy is another effective method to manage and/or eliminate pain. It's crucial that patients follow the treatment plan as explained by their health professional in order to maximize the end result which is elimination of pain and increased quality of life.

Treating and managing lumbar disc herniations can be successful when you follow the advice of a health professional. There is no need to suffer when there are many simple options available to you.

Have you ever thought of becoming a physiotherapist? A physiotherapist is a university-educated health professional and is a highly recognized member in the health profession.

What Services Do Physiotherapists Perform?

Physiotherapists work in several areas that include orthopedics, neurology, sports, pediatrics, cardiorespiratory, seniors’ health as well as other areas.

Those who require the services of a physiotherapist will be required to complete an assessment that may include health history, joint range of motion, evaluation of pain and movement patterns, reflexes, strength, and cardiorespiratory status.

Physiotherapists examine laboratory tests, relevant x-rays, medical records and surgical notes. Based on the assessment the physiotherapist establishes a diagnosis and works in tandem with the patient to develop an individual goal plan and treatment programs.

Treatments that physiotherapists use include electrical modalities such as TENS or ultrasound, manual therapy, acupuncture and therapeutic exercise. A physiotherapist’s job is to promote independence. Emphasis is placed on what the patient can do for themself and on education to prevent future injuries.

Becoming a Physiotherapist In Ontario

Physiotherapists in Ontario must complete a Master’s degree at one of the five Ontario Universities, a Canadian university outside Ontario or if an individual is educated outside of Canada their education is reviewed to ensure that it is substantially equivalent to the content of a Canadian physiotherapy (or physical therapy) program.

The five universities that offer this program (all at the Master level) include:

• University of Toronto
• University of Ottawa
• McMaster University
• Queen’s University
• Western University

After university, in order to practice a person must be registered with the College of Physiotherapists of Ontario.

Chiro-Med Rehab Centre in Richmond Hill has professional physiotherapists on staff who are registered with the College. If you are in need of physiotherapy our walk-in clinic is conveniently located at 10144 Yonge Street, just north of Major MacKenzie Drive in the heart of Richmond Hill. Visit Chiro-Med online or call 905-918-0419 for more information about services and about becoming a physiotherapist in Ontario.

Cerebral spinal fluid (also referred to as cerebrospinal fluid CSF) is clear fluid produced by dialysis in the choroid plexus (located in the brain). CSF is a critical component in creating a cushion to protect our brain and our central nervous system. Cerebrospinal fluid is always being produced and should there be any disruption in the production or in the protection of the brain and central nervous system then this means trouble.

Other CSF Functions

Cerebrospinal fluid acts as a chemical buffer giving us immunological protection as well as means for transporting nutrients, metabolic wastes and toxic substances. This fluid provides buoyancy to soft neural tissues which is critical in preventing the brain tissue from deforming from its own weight.

Recent research indicates that cerebrospinal fluid has a major influence on the body's homeostatic balance of acidity and alkalinity. There is also scientific research that indicates that the cerebrospinal fluid could act as a chelating agent by which it removes metallic toxins from the spinal cord and the brain providing protection against free radical oxidation.

Disorders of the CSF flow can affect the distribution neurotransmitters, disrupt the blood flow around the brain, and it can affect normal brain function.

Our bodies produce about one cup of CSF every day because it continuously replaces CSF as it is absorbed. There is a delicate balance between what is absorbed and what is produced and when the balance is off then hydrocephalus occurs. The most common factor that can cause this disruption is an obstruction. If left untreated hydrocephalus can cause cysts, infections, and brain tumors.

CSF Stasis

When the CSF flow becomes stagnant, this is a condition referred to as CSF stasis. CSF stasis is associated with several conditions such as vertebral subluxation complex (or joint fixation). (This is a term applied to a vertebra that has lost its regular position in relation to the vertebrae beside it. Eventually the wear and tear on the surrounding discs, ligaments, spinal muscles, or other spinal tissue causes pain, inflammation, tenderness and there is a decrease in spinal mobility.

CSF stasis also reduces cranial rhythmic impulses and can restrict respiratory function. Reduced levels of cerebrospinal fluid through key areas of the brain is a factor involved in degenerative disease.

Sedentary lifestyles and bad posture are culprits in creating a suitable environment for CSF stasis. A sedentary lifestyle creates poor core strength and muscle imbalances that lead to chronic subluxation patterns throughout the spine.

Improving CSF Flow

A healthy CSF flow depends on minimizing subluxation through corrective chiropractic techniques and specific spinal exercises including yoga.
If there is any ligamentous scar tissue along the pathway in which there is CSF then chiropractic adjustments will help to release this tissue. This allows for better neurological function. Also, chiropractic adjustments help to reinforce healthy soft tissue formation in the subluxated regions. This new healthy tissue allows these areas to have normal, healthy motion.

Chiropractic adjustments will dramatically increase CSF flow to help the blood flow properly around the brain, and to ensure proper distribution of neurotransmitters.
Balance board exercises can help restore and reinforce healthy sacral movement and initiate proper CSF flow. Balance boards have a very small centre of gravity that creates a challenge to the brain's coordinating centers resulting in increased receptor information allowing a greater degree of range of motion and an increased CSF pumping effect.

Repetitive cervical traction exercises put motion into the occipital region of the brain (rearmost portion of the skull). This motion helps to create a pressure change, which assists in the facilitation of the cerebrospinal fluid pump. This allows cleaner CSF to flow into the brain stem region providing fresh oxygen and nutrition.
Chiropractic adjustments unlock stiff areas of the spine and encourages growth of healthy soft tissue. In addition to chiropractic adjustments, specialized exercises will help to restore healthy CSF movement in the central nervous system. As part of your chiropractic treatment plan these exercises and adjustments are specifically designed for you so that your CSF flow returns to normal. In return there will be increased oxygen and nutrient-rich fluid reaching your brain stem and improving your overall health.

If you have concerns about the cerebrospinal fluid in your body not flowing at the rate it should be please give Chiro-Med Rehab Centre a call.

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 attain maximum health. 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.

Spondylolisthesis, (pronounced SPON-dill-oh-lis-THEE-sis) and spondylolysis (pronounced SPON-dee-low-LYE-sis are common causes of low back pain. Spondylolisthesis refers to one vertabra slipping over another in the front of the spine. Spondylolysis is when there is a separation of the small bony arch in the back of the spine located between the facet joints; this is called the pars interarticularis. In more common terms, spondylolisthesis is a stress factor that weakens the bones causing them to lose proper positioned and spondylolysis is a stress fracture in the bones of the spinal column.

Spondylolisthesis & Spondylolysis Similarities and Differences

Spondylolysis is considered the most common reason for lower back pain among young athletes. In fact, research shows that only 3 to 6 percent of the entire population are affected. X-rays are the easiest way to determine that the injured individual has this condition. Spondylolysis generally affects the fifth lumbar vertebra (sometimes the fourth).

Spondylolisthesis more commonly occurs in adolescents than adults. This condition can develop anywhere along the spine however the lower back is the mostly affected. In severe cases, the vertebral bones may press on nerves causing intense pain.

Causes

These spinal conditions are believed to develop as a result of overuse or it can even be hereditary. From a hereditary perspective, research seems to indicate that spondylolysis is more likely to occur in those who were born with thin vertebral bones. Add to this certain sports and activities that place stress on the lower back means the chances of being inflicted with spondylolysis increases.

Sports such as gymnastics, football and weight-lifting can contribute to spondylolysis and spondylolisthesis formation. Individuals who experienced significant periods of rapid growth in their life may also be at risk for vertebral slippage.

Symptoms

It may sound odd but a person may have one of these conditions and not experience any symptoms. When they do occur, the pain is described like having a muscle strain stretch across the lower back. An attempt to continue in activities that require use of the lower back can worsen spondylolysis back pain.

Spondylolisthesis can affect how a person walks and their posture because this may narrow the spinal canal which causes nerve compression. The individual may also experience an upper back ache and spasms that tighten the hamstring muscles.

Diagnosis

Diagnosis of spondylolysis and spondylolisthesis is dependent on a qualified health professional looking at a set of X-rays, a CAT scan, or an MRI scan. In most cases, these conditions are easily seen on an X-ray of the lumbar region.

Treatment

Treatment goals for spondylolysis and spondylolisthesis are simple:

• Pain reduction.
• Allow the fracture to heal.
• Return the patient to their daily activities.

The great news is that treatment is almost always nonsurgical. Most patients with spondylolysis and low-grade spondylolisthesis will greatly improve with nonsurgical treatment.

Nonsurgical treatment may include:

• rest;
• nonsteroidal anti-inflammatory drugs;
• physical therapy; and
• bracing

Improving Stability and Control

One chiropractic approach to the treatment of spondylolisthesis is to strengthen and re-coordinate the deep support muscles of the lower back area. An attempt is made to improve the dynamic stability and control of the spine. The patient may learn spinal stabilization exercises to train the muscles in order to gain stability and control.

Postural Correction

Over time many spondylolisthesis patients may develop postural asymmetries. One important factor in treatment is the correction of any loss of the normal upright alignment of the spine and pelvis. Patients will learn corrective exercises specific for the postural imbalances they have developed.

Orthotics

Depending on the individual’s condition, long-term support of the spine may be required by using custom-made orthotics. A common factor that occurs in many of these patients is that they have low or absent arches in their feet making additional support necessary.

Surgery

Surgery is required only if all other treatment options fail. Nerves that exit the spine must be freed of all pressure by a laminectomy.  However, this is a ‘last resort’ option and only in dire situations. Most patients find relief through regular chiropractic care.

For more information on spondylolisthesis and Spondylolysis feel free to call our office during regular business hours and one of our associates will be please to speak with you. 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. 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.

The thoracic outlet syndrome (TOS) is a condition that involves the chest, neck and shoulder in which there is compression that affects nerves and vascular supply. The thoracic outlet is the area located between the collar bone and the rib cage. Pain is the result as well as tingling and numbness of the fingers.

There are generally three types of TOS. Vascular thoracic outlet syndrome is when there is compression of one or more veins or arteries under the collar bone.

Neurogenic thoracic outlet syndrome is characterized by the compression of the network of nerves that originate from the spinal cord and control muscle movements. This creates a negative sensation in the shoulder, arm and hand. Most thoracic outlet syndrome cases are neurogenic.

Common thoracic outlet syndrome is chronic pain in the thoracic outlet that worsens with activity. In fact, according to the Mayo Clinic in the U.S., some doctors believe it does not exist, while others say it's common.

Causes Of Thoracic Outlet Syndrome

The human body holds a vast network of blood vessels and nerves, many that come from the spine, and they pass through a narrow area near the collar bone and shoulder as they branch out into the arms. Sometimes as they pass through this area, there is not enough space. As a result, compression (pressure) on those blood vessels and/or nerves will produce symptoms in the hands and arms. Problems with the nerves are the root cause of all thoracic outlet syndrome cases.

This compression can be caused due to an abnormal tight band connecting the spinal vertebra to a rib or in rare cases, there is an extra cervical rib. Also, if an individual has been injured in that area or has overused the shoulder, they may experience TOS.

One other possible cause is that some people have weak (or droopy) shoulders or long necks and this creates extra pressure on the blood vessels and nerves.

Thoracic Outlet Syndrome Symptoms & Diagnosis

As mentioned above, pain is felt in the thoracic area and there can be tingling and numbness of the fingers. Also, when lifting an item, the arm may look pale due to intense pressure on the blood vessels.

A health professional must perform a physical examination and often ask about the patient’s history. Some tests that may be required include an MRI, CT angiogram, and x-ray, EMG (electromyography) or a nerve conduction velocity study. While conducting these tests, there is often a check to ensure there are no other presenting problems such as damaged nerves in the neck or carpal tunnel syndrome.

THORACIC OUTLET SYNDROME TREATMENT

TOS affects the nerves and the first line of treatment is physical therapy – always. Physical therapy is required to strengthen should muscles, improve range of motion, and it promotes better posture. In more severe cases, pain medication may be discussed with the patient. Depending on the health professional, some will give their patient blood thinners to help reduce any swelling that may be present.

Only in very severe cases will surgery be considered. Surgery is invasive and Chiro-Med Rehab Centre strongly feels that this must always be a last resort option.

If you feel are experiencing any TOS symptoms, 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. The health professionals at Chiro-Med are available to help you with the least invasive methods possible. Call 905-918-0419 for more information or to book a consultation.

There are no shortages of studies that indicate that Canadians are struggling with maintaining a healthy weight. Our lifestyle choices ultimately are the main contributing factor to becoming overweight; incorrect food choices, lack of exercise and alcohol consumption greatly contribute to excess weight.

Many of us are in a chair at a desk 6 – 8 hours a day and without any form of exercise throughout this time period, the body will pay the price.

Stretching

Stretching is important for a multitude of reasons. Increasing the flow of oxygen throughout the body by regular stretching is critical in order to have healthy blood circulation. Far too many minor aches and pains stem from the lack of oxygen in the blood stream which also causes tension and tightness in the muscles. Making time to stretch for 15 minutes a day can lead to improvements.  A great example of how many of us automatically correct circulation is when we are working at a desk and the tension builds in the neck and shoulder – most of us will slowly move our head in circles to alleviate that feeling; what we are doing is stretching those muscles in order to increase the flow of oxygen.

Our muscles need oxygen and stretching accomplished this. Those who stretch regularly feel the benefits for muscles that are less tense, less aching and less strained.

Stretching While At Work

Taking regular 60 second breaks to stretch throughout the work day is easy. Here are some suggestions to get oxygen moving into your blood stream. (All the below stretches are not to be done on chairs that have castor wheels. The chair must have 4 legs.)

1. While sitting and with proper posture, lower your chin as far as you can (to your chest). Slowly raise your head until the back of your head touches your back.
2. Slowly turn your head side-to-side with the ultimate goal of eventually getting the chin over each shoulder.
3. Make circles with your head – slowly.
4. Place both feet on the floor and sit straight – chest out and move both arms behind you until you can hold your hands behind the back – hold this position 5 to 10 seconds.
5. Take your right arm and hold it straight up – bend the elbow downwards until behind the back – with the left hand hold the right elbow and slightly pull until you feel the stretch and hold it for 5 – 10 seconds.  Repeat with the opposite arm.
6. While sitting place both feet on the floor place the left foot on the right knee. Slowly lower left knee until you feel a stretch in the upper outer thigh area – hold for 5-10 seconds and repeat. Then alternate legs.
7. Sit on the edge of your chair with both feet on the floor at shoulder-width distance.   Slowly lower the torso with your arms extended in front – stretch as low and as forward as possible until you feel a good stretch. Hold it for 5-10 seconds, slowly release and repeat 3 or 4 times.

These “extra” fun stretching exercises that can only be done only with a wooden chair in good condition (that has solid arms and four legs securely on the floor) positioned on carpeting so that it cannot move.

1. When time at the computer desk is spent reading (or watching television), pull the chair out to a comfortable distance. Place both feet flat on the floor and while keeping the back straight, use only the arms to slowly lift the body until the elbows are straightened. Hold that position as long as possible, and then slowly lower the body back to the chair. Repeat this exercise as frequently as possible when spending “reading time” at the computer. This will benefit the forearms, upper arms and shoulders.
2. At the desk, position the chair at an angle to free up leg space. Keep the back straight with both feet on the floor. Lift one leg off the floor about 10 cm (4”). Slowly straighten the leg to about a 140 degree angle. Hold that position. Then raise the leg higher and hold as long as possible then slowly release. Use your arms to help alleviate any unnecessary pressure on the lower back. This move will work out the quadriceps, calves and the tibialis anterior muscle.
3. Using the chair leg lift exercise, do the same only this time, firmly hold onto the arms of the chair and lift both legs simultaneously. Repeat as mentioned above. This time, not only are the legs getting a workout, but so are the abs, arms and shoulders.
4. While preparing a meal or hand washing dishes, stand erect. Choose one leg and bend the knee back until there is a 90 degree angle. Then using the upper part of that leg lift up until the gluts feel tight. Remember to keep the back straight by bending slightly forward from the hips in order to alleviate any strain on the lower back. Hold for 10 seconds and slowly release. Repeat as many times as the comfort level permits, remembering to alternate legs.

These simple stretching exercises, if done on a daily basis, will soon become so routine you’ll notice the difference.

For further information, Chiro-Med Rehab Clinic in Richmond Hill has a walk-in clinic conveniently located at 10144 Yonge Street, just north of Major MacKenzie Drive in the heart of Richmond Hill. The health professionals at Chiro-Med can help you with these or other stretching ideas to help you feel great. Drop on by or call 905-918-0419 for more information or to book a consultation.

We are all aware that snow shoveling is hard work, and the more snow there is and the "wetter" it is, shoveling becomes extremely challenging. There's no shortage of emergency room statistics that show us, shoveling can cause cardiac arrest if a person is not careful. What emergency rooms do not show are the enormous numbers of injuries that occur. Shoveling snow should be treated in the same manner as if you were to engage in any athletic or exercise program in order to protect yourself.

In January 2011, the results of a seventeen-year study were published in the American Journal of Emergency Medicine and the results were astounding. This study reveals that the most common injury when removing snow (either with a shovel or by using a snow blower) is to the soft tissue; the majority of all injuries are soft tissue injuries such as damage to muscles, ligaments and tendons. The lower back was the most frequently injured, followed by the arms and the hands. Twenty percent of injuries were directly related to slipping or falling as a result of being outside to snow hoveling and shockingly, 15 percent of injuries were the result of being struck by a snow shovel.

Snow shoveling safety needs to be taken seriously in order to avoid becoming a statistic. Here are some tips to help you minimize, if not eliminate any chance of sustaining an injury:

• First and most important, if you have already had a heart attack or have a history of heart disease, have high blood pressure or have high cholesterol levels, do not attempt shoveling unless your doctor approves.
• Drink lots of water before starting. Have some water available because shoveling is physical exercise and avoiding dehydration is important. (When you feel thirsty, your body has already started to dehydrate.)
• Wear appropriate footwear.
• Shovel at least one hour after eating and if you are a smoker, avoid doing so before or during shoveling.
• Warm up first by stretching your shoulders, arms, hands, legs and back.
• Start slow and it is advisable to work at a slow pace – don't be in a hurry because this is when an injury is most likely to occur.
• Shovel early in a snowfall, and often if need be – better that than waiting for all 30 cm of wet heavy snow to fall!
• Take breaks.

Snow Shoveling Techniques:

• Pushing the snow rather than lifting it is best.
• When shoveling deep snow, shovel it in small amounts.
• If you know the ground is icy or slippery, toss down some kitty litter, sand, salt or anything else that is safe to use for the ground that will provide you with traction.
• Lift properly by – keeping feet at hip width – hold the shovel close to your body – space your hands apart to increase your leveraging – tighten up your abdominal muscles while lifting – avoid twisting when lifting – walk to dump the snow; do not toss – and perhaps the most important – bend at your knees not your back!

Chiro-Med Rehab Centre: Reminders

In the event you start to feel heaviness or discomfort in the arms, neck or chest areas, stop shoveling immediately. If it does not subside right away, call 911. Other signs of heart attack to be aware of include a prolonged shortness of breath, dizziness, faintness, excessive sweating, or if you begin to vomit.

Do not work yourself to the point of exhaustion because this contributes to injury, hypothermia and to possible frostbite.

Should you sustain any soft tissue injury while shoveling – stop shoveling right away! If you cannot move or are in serious pain, call 911. If the injury isn't as severe, then see a health professional as soon as possible. Should there be any inflammation, apply ice right away.

Snow Shoveling Benefits

The good news about safely shoveling snow is that fifteen minutes of shoveling counts as a moderate physical workout. Although recommendations vary among agencies, between (minimum) 30-60 minutes of moderate physical activity weekly is essential to good health. If winter brings us lots of snow, then you get lots of fresh air and exercise – without paying for a gym membership.

More good news! Chiro-Med Rehab Centre has worked with countless patients who have sustained injuries due to snow shoveling. Our Rehab Centre has fully qualified professionals that will work with you to minimize the pain and to help get you back to your usual self. Hopefully you won't get injured this winter, but in the unfortunate event you do, call us right away.