Addressing Dowager's Hump: Strategies for Prevention and Reduction

Today, we delve into an issue of great relevance - Dowager's Hump. Often perceived as merely a cosmetic concern, this condition holds the potential to significantly affect individuals both physically and emotionally.

For those who may not know, Dowager's Hump refers to an abnormal curvature at the base of the neck, leading to a prominent hump in the upper thoracic spine. While it's commonly linked with aging, it's critical to remember that Dowager's Hump can manifest at any life stage. Varied factors, including everyday postures, genetic predispositions, and specific injuries, can exacerbate the condition. Though typically painless, its psychological impact can be substantial, with individuals tending to worry excessively about their appearance.

But fear not! This article is designed to equip you with various strategies that you can utilize to prevent or limit the progression of Dowager's Hump.

Promoting Correct Posture

Let's begin by examining your daily posture. When seated, particularly when engaging with digital devices, ensure that the screen is positioned at eye level. For laptop users, consider investing in an external monitor to prevent habitual downward glancing. Mobile phone users should also remain vigilant of their position, as the further the head leans forward, the greater the strain experienced by the neck.

To illustrate, a normally positioned head creates about 10-12 pounds of neck strain. However, a 30-degree forward tilt increases this load to 40 pounds, and a 60-degree tilt leads to a startling 60 pounds of strain. Consequently, maintaining an upright posture is vital.

When it comes to children, a preventive strategy could involve having them lay on their stomach while using phones or tablets, ensuring an appropriate head and neck alignment.

Introducing Targeted Exercises

In addition to posture correction, home exercises can play a significant role in managing Dowager's Hump. Here are three recommended exercises:

1. Wall Extensions: Perform these with your elbows raised above your head.

2. Deep Neck Flexors: A great way to target the area affected by Dowager's Hump.

3. Child Pose with Scapular Raises: An excellent combination for spine health.

Adapting Your Sleep Position

The importance of a good sleeping position should not be underestimated when dealing with Dowager's Hump. Those who tend to stack pillows under their heads should avoid this habit. Instead, use a single pillow to support your neck, taking care not to over-extend the neck to compensate for the lower height.

To conclude, while Dowager's Hump may seem daunting, there are numerous strategies you can employ to mitigate its development. Following the tips in this article should offer valuable action steps towards reducing the impact of this condition on your life. Always remember - prevention is better than cure. So, let's adopt healthier habits today to secure a healthier future.

Overcoming the Most Common Posture Mistake: The Overlooked Importance of Lower Back

Today, we're diving into a commonly misunderstood aspect of health—posture, with a particular emphasis on the role of the lower back, which is often overshadowed by concerns regarding rounded shoulders or forward head posture.

When considering posture, most individuals are instinctively drawn to fixing the visibility of the upper body, by drawing back their shoulders and repositioning their heads. This approach, however, neglects a critical component of our physical structure—our lower back. Because modern lifestyles often involve long hours of sitting, our lower back takes on a paramount role in posture maintenance.

Unfortunately, focusing exclusively on the upper back and shoulders while disregarding the lower back can precipitate a variety of health issues. This one-sided focus can instigate chronic low back pain, cause muscle imbalances, and result in a persistent poor posture.

So, what's the secret to rectifying this common posture mistake and improving your overall posture? It lies in understanding and working on the fundamental structure—your lower back.

Think of your body like a house. If a house is built on a shaky foundation, it's unreasonable to expect stability from the rest of the structure. The same concept applies to your spine. Often, when we sit, we unknowingly roll our pelvis backwards, causing our mid-back to round, our shoulders to droop, and our head to drop forward. This chain reaction disrupts our entire posture.

Rather than focusing on fixing the shoulders and neck, it's essential to establish a robust foundation. By tilting your pelvis forward, you help align your upper body and naturally guide it into an improved position. This is the first step to building an optimal posture.

Addressing your lower back is the fundamental, yet most overlooked aspect of maintaining an ideal posture. By applying these suggestions to your daily regimen, you can make significant strides towards improving your posture, staving off back and posture-related discomfort, and ultimately leading a healthier, more comfortable life.

Remember to join us as we continue to share tips on improving your posture and overall health. We appreciate your time and look forward to helping you build a better, healthier life. Don't forget to like and subscribe for more healthful insights. Thank you for your attention, and here's to a better-postured future!

How to Garden Without Back Pain

As we welcome the warmer months, many of us are excited to get back into our gardens and start spring clean-ups, planting, pruning, and enjoying the outdoors. Gardening can be a stress-relieving and rewarding activity, but it can also take a toll on our bodies if we don't take proper precautions. In this article we'll be sharing tips and advice on how to maintain a healthy spine while getting your garden in tip-top shape, including addressing the often overlooked issue of forward head position!

1. Warm-up and Stretch

   Just like any physical activity, it's essential to warm up before diving into gardening tasks. Start with a brisk walk or gentle stretches to get your muscles ready for action. Focus on your neck, low back and legs, as these areas are most prone to strain while gardening.

2. Maintain Proper Posture When bending, squatting, or lifting

   Always practice good posture to protect your spine. Remember to avoid bending through your waist when lifting heavy objects, and avoid twisting your spine. When working at ground level, consider using a kneeling pad or small stool to minimize stress on your back. Additionally, be mindful of the forward head position, as this can lead to increased back pain. Keep your head aligned with your shoulders to maintain proper spinal alignment.

3. Use the Right Tools

   Invest in ergonomically designed gardening tools that promote proper alignment and reduce strain on your body. Long-handled tools can help you avoid excessive bending and forward head posture.

4. Take Regular Breaks (Microbreaks)

   It's easy to lose track of time when you're engrossed in your garden, but taking regular breaks is crucial for your body's well-being. Schedule short breaks every 30 minutes to an hour to rest, stretch, and hydrate. Use this time to check your posture and utilize active extension on your neck and low back.

5. Seek Chiropractic Care

   Regular chiropractic care can help keep your spine aligned and healthy, ensuring you enjoy your gardening experience without discomfort or injury. Schedule an appointment with us to address any concerns or pain you may have, including issues related to forward head posture, and let us help you maintain optimal spinal health throughout the gardening season.

We hope these tips help you maintain a healthy spine while enjoying the many benefits of gardening. If you have any questions or need personalized advice, don't hesitate to reach out to us. We're here to support you on your journey to optimal health.

Happy gardening!

The Benefits of Chiropractic Care During Pregnancy

Pregnancy is a beautiful journey filled with joy and anticipation, but it can also be accompanied by various physical discomforts, such as back pain, hip pain, sciatica, and general discomfort. Chiropractic care has emerged as an effective and natural approach to addressing these issues, offering relief to expectant mothers. This article explores the benefits of chiropractic care during pregnancy and how it can make this precious time more comfortable and enjoyable for both mother and child.

Alleviating back pain:

Back pain is a common complaint during pregnancy, with nearly 50% of expectant mothers experiencing it at some point. The growing uterus and hormonal changes can cause misalignment in the spine, leading to pain and discomfort. Chiropractic care helps restore the proper alignment of the spine, easing pressure on the nerves and muscles. This, in turn, can significantly reduce back pain, making daily activities more manageable for pregnant women.

Balancing the pelvis:

As the baby grows, the mother's pelvis can become misaligned, leading to discomfort and, in some cases, complications during labor. Chiropractic care focuses on maintaining proper pelvic alignment, which is essential for a smooth and safe delivery. A well-aligned pelvis allows for optimal fetal positioning and can potentially reduce the risk of complications such as a breech presentation or the need for a cesarean section.

Reducing labor and delivery time:

Chiropractic care can help reduce the time spent in labor and delivery by improving the mother's biomechanics and optimizing the baby's positioning in the womb. Studies have shown that women who receive chiropractic care during pregnancy have shorter labor times than those who do not. This can be especially beneficial for first-time mothers, who generally have longer labor times.

Relieving pregnancy-related sciatica:

Sciatica, characterized by pain, numbness, or tingling in the lower back, buttocks, and legs, is another common issue faced by pregnant women. The growing uterus can put pressure on the sciatic nerve, causing discomfort and limiting mobility. Chiropractic care can help alleviate this pain by addressing the underlying cause of the nerve compression, offering relief without the need for medication.

Enhancing overall well-being:

Chiropractic care during pregnancy not only addresses specific issues like back pain and pelvic alignment but also promotes overall well-being. Regular adjustments help maintain the body's balance, improve posture, and reduce stress on the joints and muscles. This, in turn, can enhance the quality of sleep, boost energy levels, and improve the overall mood of expectant mothers, making the pregnancy journey more enjoyable.

Specific care for each trimester:

Chiropractors understand that pregnancy is a dynamic process, with each trimester bringing its unique challenges. They tailor their approach to address the specific needs of expectant mothers during each stage of pregnancy, providing customized care that evolves along with the body's changes.

Chiropractic care can be a valuable addition to prenatal care, offering numerous benefits for both mother and baby. From alleviating back pain and sciatica to promoting a balanced pelvis and reducing labor times, chiropractic care can make pregnancy more comfortable and enjoyable. Expectant mothers should consult with a qualified chiropractor experienced in prenatal care to ensure they receive the best possible care during this special time. With chiropractic support, mothers-to-be can embrace the wonders of pregnancy while maintaining optimal health and well-being for themselves

Neck Exercises to Reduce Neck Pain and Increase Neck Range of Motion

Neck pain is a common ailment affecting millions of people worldwide. It can be caused by poor posture (tech neck) muscle strains, or underlying conditions such as arthritis (degenerative discs and spinal arthritis). In many cases, neck pain can be somewhat alleviated through simple exercises designed to strengthen and stretch the neck muscles. Below we will outline the benefits of incorporating neck exercises into your routine to help reduce neck pain as well as a video demonstrating the movements to do daily.

1. Improved flexibility and range of motion

   Neck exercises help to increase flexibility and range of motion in the cervical spine, allowing for better neck movement and reduced stiffness. By regularly performing these exercises, you can enhance your neck's flexibility, making it easier to move your head in different directions without discomfort. Don’t forget checking your blind spot while driving is important!

2. Strengthened muscles and reduced strain

   Neck pain is often caused by muscle imbalances and weakness. Strengthening the muscles surrounding the neck can help to better support the head, reducing the strain on these muscles and alleviating pain. Regular neck exercises can help to build muscle strength and endurance, providing better overall support to the cervical spine and the structures inside the spine.

3. Corrected posture and reduced pain

   Poor posture is a major contributor to neck pain. Slouching, hunching, and craning the neck forward while working on a computer or using a smartphone can lead to chronic pain. Neck exercises can help to correct poor posture by strengthening the muscles responsible for maintaining a proper alignment. Improved posture can ultimately help to reduce neck pain over time.

4. Increased blood circulation

   Performing neck exercises can increase blood flow to the muscles and soft tissues in the neck area. This improved circulation can help to promote healing and reduce inflammation, providing relief from neck pain. Additionally, increased blood flow can help to flush out toxins and metabolic waste, further supporting the healing process and an overall feeling of wellness.

5. Reduced stress and tension (who has any of this these days?!)

   Stress and tension can cause muscles in the neck and shoulders to tighten, leading to discomfort and pain. Incorporating neck exercises into your daily routine can help to relieve muscle tension and promote relaxation. As a result, you may experience a reduction in neck pain and an overall improvement in your well-being.

6. Prevention of future neck issues

   Regularly performing neck exercises can help to prevent future neck pain and injury. By strengthening the neck muscles and maintaining proper posture, you can reduce the likelihood of developing chronic pain or experiencing acute neck injuries.

Neck exercises offer numerous benefits for individuals experiencing neck pain. By improving flexibility, strengthening muscles, correcting posture, increasing blood circulation, reducing stress, and preventing future issues, these exercises can play a vital role in alleviating neck pain. Incorporating the neck exercises demonstrated in the video above into your daily routine can lead to a significant improvement in your overall quality of life.

If you have a pre-existing condition or are experiencing severe neck pain, it is important to consult with a healthcare professional before starting any new exercise regimen.

The Ultimate Guide to Chiropractic Care - How it Can Benefit Your Health and Wellness

Chiropractic care is a universal healthcare profession that focuses on diagnosing, treating, and preventing mechanical disorders of the musculoskeletal system, particularly the spine, and their effects on the nervous system and general health. Chiropractors use a variety of techniques, including spinal adjustments, manual therapies, and exercise, to help patients manage pain, improve function, and promote overall wellness. In this guide, we'll explore how chiropractic care can benefit your health and wellness.

1. Pain Relief: Chiropractic care is a popular choice for people seeking relief from back and neck pain, as well as headaches and other musculoskeletal conditions. Chiropractors use a variety of techniques to reduce pain, including spinal adjustments, massage therapy, and stretching exercises. Studies have shown that chiropractic care can be an effective treatment for a range of conditions, including lower back pain, sciatica, and neck pain.

2. Improved Range of Motion: Chiropractic adjustments can help improve joint mobility and range of motion, particularly in the spine. By realigning the spine, chiropractors can reduce pressure on nerves and improve the function of the nervous system, leading to improved overall health and wellness.

3. Stress Reduction: Stress can take a toll on the body, leading to muscle tension, headaches, and other physical symptoms. Chiropractic care can help reduce stress by promoting relaxation and improving the function of the nervous system. Studies have shown that chiropractic adjustments can lead to a reduction in cortisol, the hormone associated with stress, and an increase in endorphins, the body's natural painkillers.

4. Improved Sleep: Chronic pain and stress can interfere with sleep, leading to insomnia and other sleep disorders. Chiropractic care can help improve sleep by reducing pain and stress and promoting relaxation. Studies have shown that chiropractic adjustments can improve sleep quality and reduce the time it takes to fall asleep.

5. Improved Immune Function: The nervous system plays a crucial role in regulating the immune system, and chiropractic care can help improve immune function by improving nervous system function. Studies have shown that chiropractic adjustments can increase the production of white blood cells, which play a critical role in fighting infection and disease.

6. Improved Athletic Performance: Chiropractic care can help improve athletic performance by reducing pain and improving joint mobility and range of motion. Chiropractors can also provide advice on nutrition, exercise, and injury prevention to help athletes perform at their best.

7. Overall Wellness: Chiropractic care is not just about treating specific conditions; it's also about promoting overall wellness. By improving the function of the nervous system, chiropractic care can help improve the body's natural healing processes and promote optimal health and wellness.

In conclusion, chiropractic care can benefit your health and wellness in a variety of ways, from pain relief to improved immune function and athletic performance. If you're considering chiropractic care, be sure to choose a qualified and experienced chiropractor who can provide personalized care and help you achieve your health and wellness goals.

How to Improve Stress by Activating your Vagus Nerve

In the previous post, I discussed what the function of the Vagus Nerve is and what some of the common side effects and conditions are when someone has dysfunction of the Vagus Nerve. Click here to read it before proceeding.

In this post we will discuss different ways you can activate your Vagus Nerve, to put you in a better more relaxed state of health.

If you haven’t already, I recommend you test for Heart Rate Variability (HRV) as this will give you objective insight into whether or not you should work on activating your Vagus Nerve. However, another good indicator is asking yourself do you feel stressed?

We will break this down into daily, weekly, and monthly practices, and you can pick the activities that you can easily incorporate into your lifestyle.

Daily:

1. Deep breath work

   1. Breathing work - Click here to see video instructions

   2. Mouth Taping (This may not be for everyone, but you would cover your mouth to force you to breath through your nose)

2. Humming

   1. Deep throat humming “om” sound, activate branches of the vagus nerve that control the vocal cords.

3. Gargling water

   1. Gargle twice a day, and to the point where your eyes water is a good thing!

4. Exposure to sunlight

   1. Sunlight exposure is linked to the quality of sleep and therefore tied to HRV

5. Side sleeping

   1. Back sleeping increases the likelihood of closing your airway and will negatively impact your HRV. A study showed that side sleepers had the best improvement in HRV.

Weekly:

1. Light exercise

   1. Yoga, stretching, walking 3x per week.

2. Social interaction

   1. Laughter improves mood and HRV. Hit two birds with one stone, and do your light exercises with friends.

3. Meditation

   1. Improves Vagus Nerve function. I recommend you use an app like Calm for guided meditation if you are new to it.

4. Music

   1. Significant improvements in parasympathetic nerve activity (rest/digest) when listing and signing.

Monthly:

1. Chiropractic adjustment 2x/month

   1. One study found improvements in neck pain patients included, lower blood pressure, improved Heart rate variability, and Vagus Nerve Activity

   2. Another study looking at patients with lower back pain found similar results, with improvement in breathing and HRV, and overall function.

2. Massage therapy & Reflexology

   1. Both showed short-term improvements in HRV 30 and 60 minutes after treatment.

3. Supplements

   1. In general terms, Probiotics, Omega 3’s, Vitamin D. (always speak to your health professional for specific recommendations)

If you stick to these activities for a while you will notice improvements subjectively, which are most likely related to activating your vagus nerve. If you want to be objective with the outcomes, then I suggest you measure your HRV consistently.

Is Your Vagus Nerve The Solution?

The vagus nerve, named in Latin for “the wanderer”, extends from the brainstem and travels long distances throughout your body.

The vagus nerve is primarily associated with your body’s autonomic function (think automatic). Autonomic functions are non-voluntary functions of the body that you don’t need to think about to make happen. These include functions such as the beating of the head, breathing rate/depth, digestion, dilation, constriction of blood vessels, control of sweat glands, sexual arousal, and many more.

Can you spot the Vagus nerve?

When the vagus nerve is not functioning correctly, this can lead to an increased frequency and duration of your body in fight or flight mode, the opposite mode of which proper vagal nerve tone produces, rest, and digest.

Here are some common issues that can arise when your vagus nerve is not functioning properly

1. Dysfunctional breathing

2. Dysfunctional digestion

3. Chronic inflammation and immune activation

4. Dysfunctional microbiome

5. Dysfunctional heart rate

6. Dysfunctional liver function

7. Chronic stress

8. Poor sleep and circadian rhythm

You may be thinking, I have a few of the items mentioned above, how can I test the function of my Vagus Nerve? Luckily, there is an easy way. It’s called Heart Rate Variability (HRV) and it is a measure that I have been using for years to test if I’m overtraining or not.

HRV looks at the time variability between heartbeats. The more active your vagus nerve is, you will have increased heart rate variability, a lower heartbeat, and a healthier cardiovascular system. HRV is most accurate in a lab setting, however, there are a lot of apps that offer the ability to do this from your own home. Most will require a heart rate strap, however, there are some rudimentary versions built into smartwatches and sensors.

Understanding the function of your vagus nerve is paramount to understanding how your body is functioning. It will provide you with an inventory of the quality of your body’s autopilot, and let you know whether or not your lifestyle is causing your body to redline or not. If you are in fact “red-lining” it may be your chance to give your body what it deserves and activate your vagus nerve and put your body into a better state of health.

In the next article, I will discuss how you can activate your vagus nerve.

3 Ways to use Your Foam Roller

Most people like using their foam roller like a meat tenderizer on their muscles. Although it may work for some, I know of a lot of people that don't like the feeling and tend to stray away from using their foam roller all together.

Foam rollers can help with recovery and self care of tight sore muscles. In this video Dr. Adam gives three way you can use a foam roller that most people never thought of.

Foam rolling for posture, foam rolling for muscle tension and foam rolling for lymphatic drainage.

Staying on Track During the Winter Months

It’s so easy to fall off track with respect to healthy routines this time of year.

The excuses come from all directions. I’m too busy. The weather is too cold. The sky is grey and they are calling for snow.

As the daylight decreases at this time of year so does the motivation to stay active.

With that said here are my top 5 tips to stay on/or get back into a good exercise routine right now.

1. Motivation is temporary, find your why instead - Watching an inspirational video is good but that feeling will wane. Get solid on the reason why you want to exercise. Is if for your health? To be the best at something? To run your first 10k this summer? To be able to keep up with your kids? When your purpose is clear, you won’t need motivation.

2. Schedule it in - The North American lifestyle doesn’t allow for much downtime, and when you do get it it’s unlikely that you will have the energy to exercise. Make sure you carve out time during your week for it. Right now, grab your phone and plan out the days and times you are going to commit. Do not compromise.

3. Get it out of the way - Leading in from the last point, there are distractions everywhere. Another phone call, email, housework, kids, etc. Get it done early so you can clear your mind. If not you will be telling yourself “I will work out later” which translates to not getting to it anytime soon.

4. Consistency is key - Commit to a schedule that is achievable. You don’t have to go 0 to 100 in a week. Build a strong foundation on a routine that you can complete and stay on track. Add on when you are following through a few weeks in a row.

5. Make it fun - Exercise can be fun too! Incorporate things that you like to do and look forward to. For me it’s cycling, for you it may be hiking, enrolling your dog in agility classes, or going for a skate with family or friends.

Correcting Rounded Shoulders with Postural Devices

Mid-back tightness is very common and this is most likely caused by repetitive strain of bad posture.

Bad posture of this nature is characterized by hunching forward and having a rounded upper back with the head forward. Unfortunately, we are prone to this developing because so many tasks we do encourage bad posture.

There are different ways you can improve your upper back posture, and one of these is utilizing posture correction devices. In this video, Dr. Adam will demonstrate how to use a specific thoracic postural correction device to improve back posture. Dr. Adam will also show you how to use a foam roller to improve the rounded upper back.

Low Back Pain Compression & How to Ease it

Low back pain is the most common mechanical type pain in all of North America. Low back pain symptoms usually cause stiffness, aches and generalized fatigue, but there are many different reasons why you can get these symptoms.

One of the main causes of this discomfort is repetitive strain for a rounded low back. This rounding of your low back makes it susceptible to injury and you guessed it, low back pain.

If you are suffering from low back pain with acute onset then it’s important to know what type of injury it is and what you exercises and stretches you can do and which ones you should avoid.

In the video below I discuss how you can identify if the low back pain you are experiencing is getting irritated with compression, as well as three exercises which you can start today to help get relief.

Piriformis Syndrome - What it is and what you can do about it.

Back pain, sciatica, hip pain, tightness in the glute, trouble putting socks on, can’t cross my legs, painful while sitting.

These are all common descriptors of piriformis syndrome. To understand what piriformis syndrome is, let’s first discuss what the piriformis is.

The piriformis is a muscle that is deep to your large glute muscles. It attaches from the tailbone to the lateral part of the hip. Its primary function is that of an external hip rotator (think turning your knee outward away from the other knee).

Another important feature of the Piriformis muscle, is its close proximity to the sciatic nerve. In most people the sciatic nerve travels beneath the Piriformis muscle and exits below. There are normal anatomical variants that can happen however, including the sciatic nerve exiting above or right through the belly of the piriformis muscle. These variants can lead to increased risk of pirifomis syndrome and sometimes can be resistant to chiropractic care or physiotherapy.

Most of the time, the annoying glute or hip pain, is easy to resolve. However, sometimes it can be resistant to change. A common complaint that is often described is that it’s difficult to put one foot on the opposite knee while sitting, while the other leg the flexibility is there fine.

If you notice this discomfort here are three things you can do.

1. Knee to the opposite shoulder

2. Gluteal foam rolling

3. Pigeon stretch

Check out the video below for the demo.

Understanding Your Posture to Protect Your Health

You are human, therefore you are bipedal, meaning you should be upright.  However, you spend much of your time hunched over in a seated posture. Whether it’s computer work, driving, or relaxing while watching a movie, you can’t deny that we are slowly folding like a lawn chair. 

Sitting and leaning forward, with gravity pulling your head and shoulders down, creates unpleasant postural strain. This can present as neck pain, low back pain, shoulder pain, and the associated daily stiffness. Most commonly, the pain and stiffness is not severe enough to stop you from your daily activities, but nagging enough that it will cause you fatigue. 

Repetitive strain is something that you cannot avoid, but depending on your posture it can either set you up for a future of pain and stiffness or with better/proper postural alignment, it can improve your body’s ability to cope with the repetitive strain placed on it.

Here is an example of a posture out of normal alignment. This example highlights the effects of forward head posture and how it correlates with increased strain in the neck.

Notice the red box. This estimates the amount of strain placed on the neck muscles, that have the task of holding the head upright.

Over time, a daily strain that is 2.5 times the normal force on the neck, will increase the rate at which the underlying structures break down.  You can read more on the strains placed on the neck in this post here.

One of the most common signs of chronic wear and tear is the breakdown of the vertebral discs that space each moving vertebrae in your spine. This takes years to develop but with proper care, and posture awareness this can be limited. As the old saying goes, an ounce of prevention is worth a pound of cure.

The example below is a degenerative disc that occurs over a period of time. 

This postural effect isn’t isolated to the neck, but it’s also common in the low back, especially with people who are desk-bound for 40 + hours a week. Low back pain and stiffness over time can lead to concerning conditions such as sciatica, which can be difficult to recover from.

Often times we assume the breakdown is caused by “old age”. The correct way to put this is it is associated with age, ie. the more time this postural strain has been present, the more breakdown and degeneration is going to be evident.

In the past, as a chiropractor, I would expect to see signs of spinal degeneration in someone who has been working for 10-15 years at a desk for 40 hours a week. The concerning part for me is this is happening more and more in youth, especially since the reliance on technology, such as smartphones, tablets, and laptops.

Below is an example of a teenager that was referred to me by her family physician, for having a history of multiple disc bulges.  

You can tell in the x-ray that her neck has lost the normal curvature and is putting undue strain on her spine, causing the discs to bulge on the now convex side of the curve. 

It’s concerning to me what the next 10-15 years will look like for the youth of this generation. Prior to the pandemic kids were glued to tech and as a chiropractor, I was already seeing concerning issues in kids, teens and young adults, all related to their daily posture. Symptoms such as numbness and tingling into both hands, shooting pain down shoulders and arms, chronic headaches, and many more. Unfortunately, all of this has been exacerbated over the past year with online schooling and the obvious limitations of available recreational activities.

Like with your car, when the alignment is off, your tires wear unevenly and more rapidly. If your spinal alignment is out of position, the structures of your spine wear unevenly and more rapidly than if the alignment was good.

When it comes to the alignment and breakdown of the spine it’s not a matter of if, it’s a matter of when.

It worries me that for the current generation of youth we will not be able to chalk up spinal osteoarthritis to “old age” when they are going to show those signs at a much earlier age.

The Most Overlooked Stretch for Low Back Pain

Low back pain is not a matter of if, it’s a matter of when.

According to some health organizations, low back pain and stiffness affects 80% of people in their lifetime.

I’ve suffered from disc injuries in my low back when I was younger. I’ve also broken many bones, wrists, hands, ribs, and I can tell you from experience I would rather the latter than the former.

When you get low back pain or low back stiffness you will have a tendency to try and stretch out the low back and improve the movement.

Although your low back can have deterioration and disc degeneration, there is a limiting factor that is often almost overlooked.

This limiting factor in back pain is the length of the psoas muscle. The psoas muscle is a hip flexor that connects to your lower back and when you are in discomfort it will contract and compress your low back.

With people working from home, and spending more time than ever in a seated posture, the psoas muscle will lead to increased tightness, and therefore subsequent compression of the low back. This will lead to increased risk of low back pain or the likelihood of low back pain lingering longer than it normally does if you hurt your back.

As a chiropractor I usually see a high correlation between hip tightness and low back pain. The hip tightness caused by the psoas muscle usually presents as the inability to extend your leg behind you. If you sit at a desk for work, have a long commute or drive for a living, or you played/play sports like hockey or soccer where you are forced to drive your knees forward and you have a history of low back pain or low back stiffness, you need to start doing the following.

Here are three different variations of how you can stretch your psoas muscle to help reduce low back pain.

These are in order of what I think are most effective to least effective but the key to any stretching is do it consistently or it will provide little to no results.

1. The Couch Stretch

Lock your knee into couch

Drive hips forward

Feel the burn

2. Lunge Stretch

Knee on ground

Drive hips forward

On the right picture above, you can reach with your left hand and grab ankle for a greater pull and incorporate a greater stretch.

3. Couch Stretch - Easy Version

Inside leg extended at hip

Extend upper body for more stretch

Preventing Arthritis Pain From The Inside Out

Gone are the days where you turn to glucosamine and chondroitin supplements to improve the health of your joints. 

There are better ways to improve the health of your joints and one of them that is often overlooked is collagen supplementation.

Collagen has a gel-like consistency that can literally ad oil to your creaky joints. 

Many of you may have already heard of collagen for its anti-aging qualities, as it can impact the health of your hair and skin, preventing wrinkles and creating more firmness. I will save the anti-aging properties for another post, but for today let’s focus on what it can do for arthritis and joint pain.

Collagen is found in connective tissue, such as ligaments, tendons, and joints. If you haven’t seen the older video I did on how to make a bone broth, check it out below. I add chicken feet because these are loaded with collagen and will break down nicely in a long slow boil.

You can get adequate collagen from your diet, however, most of us don’t eat the foods consistently enough to get these effects. When we aren’t getting an essential component for health in our diet we must supplement to get the benefit.

Without getting into the details, here are a few studies that show the effectiveness of supplementing with collagen.

First, a study looking at collagen supplementation’s effect on functional daily activities. When comparing the collagen group with a group that took glucosamine and chondroitin supplements and there was a major difference in pain reduction and function changes.

Another study that reviewed the available literature at the time, looked at collagen’s effectiveness with osteoarthritis (OA). When the research studies available on the topic were reviewed the authors concluded that it was safe and showed improvements in function and pain for both men and women with OA.

Finally, a 24-week study done on athletes and joint pain found statistically significant improvements in joint pain when at rest, while walking, standing, and both lifting and carrying objects.

I try to intake collagen daily. One tip that I recommend is if you are making a bone broth, freeze large ice cubes of broth so you can grab 2 or 3 a day to heat up quickly. If you aren’t able to do that, then taking a hydrolyzed collagen supplement is going to be your best option.

I usually put my collagen supplement into a smoothie and since it has no taste, I don’t even know it’s in there. Another thing that can be done is simply mixing with water.

The other way I will supplement with collagen is I sometimes use a coffee “creamer” which provides protein and MCT (a good source of fat), which will help curb your appetite in the morning.

I hope this helps to give you some clarity for a natural way to improve joint pain. It will not only reduce pain and increase function, it will help support your joints proactively as well.

Back Pain While Raking

When the leaves turn their beautiful fall colours you know you will be burdened with the task of doing a fall clean up shortly there after.

Every autumn I have a plethora of new back pain injuries that show up in my chiropractic office.

Ranging from neck pain, to shoulder blade pain and even sciatica, it never ceases to amaze me when these painful conditions present.

One of the main reasons why you can develop different types of issues while raking is that it is in fact seasonal. You may only doing this once or twice a year, and you may try to do it all at once creating muscle fatigue and eventually back injury.

As a chiropractor, I see many different complaints present in the fall, but I decided to create a video to explain two of the most common back injuries that can happen while raking.

Bend With Your Knees or With Your Hips? Protecting your low back while lifting

Bend With Your Knees or With Your Hips? Protecting your low back while lifting

You have definitely heard the saying “bend with your knee, not your back”. In theory, this is to keep a “flat back” which is a protected back. But practically speaking only bending with your knees may put you at a disadvantage.

You probably know someone who has “thrown out their back” while lifting something, doing a half bend, or picking something up off the floor. I can tell you that as a chiropractor I know many of these people.

What this is called is sub-maximal buckling. It’s a common chiropractic complaint, and many people are perplexed why something so nominal can cause so much back pain.

The truth is this is multi-factorial and I could make this an extremely long post, speaking to the complexities of low back mechanics and muscle recruitment, but for the sake of simplicity, I will explain how to keep your back in a protected position by bending with your hips and knees while keeping your back in a flat position.

A “flat back” is usually referred to as a neutral spine or neutral low back. The easiest way to describe this is the position your low back goes into if you push your butt out behind you. essentially you are creating an arched back.

The components of your spine are able to handle the forces placed on them, and the increased forces while lifting an object if you stay in this protected position.

In the video below I demonstrate how this can be achieved by locking your arms out and letting them slide down to your knees as you bend. This will keep your low back neutral, and help to protect yourself while lifting.

How to Prevent Hunchback - Only 5 Minutes a day

No one ever said when I grow up I want to stare at my shoes all day.

But for many of us, the path we are going down ends up here.

With many of repetitive daily postures in a forward seated hunched position, it forces your spine into a strained position that can cause long term tension and stretch to the ligaments of the spine.

Over time the muscles in the back become long and weak, while the muscles of the chest and shoulders tighten pulling your shoulders and rounding your back.

Bad posture can lead to other problems including back pain and even compression fractures of the spine.

As a chiropractor, I see many people that complain of chronic tightness and pain through the shoulder and shoulder blade region.

Since many of the muscles holding up the spine and preventing it from slouching forward are postural muscles they need to be worked more frequently to build endurance. It is also important to stretch the tightened muscles of the chest and shoulders to allow the shoulder and back to straighten.

Check out this video that helps explain daily stretches and exercises that will help prevent the progression of a rounded hunchback.

How to Sneeze and Protect Your Back

There is no doubt that sneezing comes in many shapes, sizes, and sounds.

I have witnessed forceful sneezes, petite sneezes, chain reaction sneezes, and many more.

The one thing that they all have in common is that sneezing puts immense strain on your spine, which can lead to back injuries and back pain.

That is because sneezing not only increases the force around your spinal cord called intrathecal pressure, but it also creates a quick forceful contraction of your body’s core and spinal muscles.

This forceful contraction can back pain from conditions such as a muscle strain or joint strain. It can also cause more serious injuries like a disc injury such as a disc herniation or disc bulge, or in some cases a fracture to the ribs or a compression fracture of a vertebrae.

How do you protect yourself from back pain while sneezing?

You could try to prevent the sneeze from happening by looking into light or holding your breath, but I don’t think these are proven methods that are effective at stopping a sneeze.

Or you can set your body in a better position to protect your spine and so that you won’t be showing up to your chiropractor with an injury from sneezing.

There are a couple of important ways to improve the position of your spine and put you in a position that is less vulnerable to back injury and back pain.

Check out the video below to learn more.