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Preventing Injuries When Undertaking Fall Yard-Work

October 19, 2017 by Jon Crooker

The fall is a wonderful time of year. But fall yard work such as raking leaves, cleaning out gutters, pruning shrubs, cleaning windows and putting up holiday decorations can make it a hazardous time! According to the CDC, around 42 million people seek emergency room treatment for yard-work related injuries each year.

That doesn’t include the many people that injure themselves and don’t end up in the emergency room. We are seeing a number of musculoskeletal injuries including back strain and shoulder pain as well as repetitive strain injuries, tendinitis and carpel tunnel syndrome. Here are some of the top injury-causing fall jobs:

Raking leaves and mulching

Both raking and mulching involves a range of different movements including bending, twisting and lifting. When raking or mulching, try to not hunch but bend with a straighter back. Also try to bend and then straighten frequently so that you are not stuck in a bent over position for prolonged periods of time.

When moving bags of mulch, collecting piles leaves, or putting away outdoor furniture, you must always remember to lift with proper technique. This means lifting with your legs, engaging your core, and keeping a straight back.

If you feel pain or twinging when you stand up straight then you are bending your spine unnaturally. Either try to correct your posture or continue at a later date. The worst thing you can do is continue and ignore the twinges.

Jobs using a ladder

We see a number of injuries related to the use of ladders, and not just from cleaning out gutters. This time of year you may also be giving your windows a clean or hanging up holiday decorations. The two most common ladder injuries are falls and strains. When it comes to falls, there are many things you can do, from ensuring you are wearing the right footwear, to checking the positioning of your ladder to having someone spot you.

Strains typically happen from over-reaching while on the ladder. This can be from trying to use a ladder that is too short and stretching up for periods of time, or from stretching to the side because it seems easier at the time than moving the ladder along a foot or two.

Prep and stretch

Before you being any yard-work make sure that you are wearing the right clothes for the job and weather. Bring a bottle of water out with you in order to keep hydrated.

Stretching is key before undertaking any physical activity whether it’s raking or hanging decorations. Even if you are physically fit you are going to be moving your body in a way it’s probably not used to. Taking the time to stretch will help towards preventing injury.

Come see us!

Back pain is no fun, and it prevents you from enjoying life and getting work done. If you feel a sudden twinge in your back, or simply want a check-up for your spinal health, please come see us!

How to Cope if You Hurt Yourself on Vacation

August 8, 2017 by Jon Crooker

Vacations are meant to be fun, but sometimes injuries happen so what can you do to ensure your vacation isn’t ruined?

Before you get there

You don’t want to turn up to your vacation destination stiff and in pain from the journey there. Read our blog on how to travel well for top tips on looking after yourself while travelling by plane or car.

Before you even leave though, think about your baggage. Hauling heavy luggage is one of the most common ways in which people injure themselves, often resulted in severe back ache. If you can’t lift your bag comfortably, either divide the content between two bags, or ruthlessly take items out.

Remember to pack good supportive footwear, especially if you are thinking of undertaking a lot of sightseeing. Flip-flops are not up to the job and can cause a range of injuries. See our blog post. Also think about coming in for a check-up so we can make sure you’re in tip-top condition before you go!

Injuring yourself on vacation

When on vacation remember our advice on the flip-flops and note that the same advice for heavy luggage applies to your beach bag. Don’t overload it so that you end up walking crooked, especially on an uneven surface.

If you’re going to join in games such as beach volley ball, make sure you stretch before and after… and only join in if you know your bodyis up to the challenge. Remember to keep hydrated and if going on a beach holiday, get up from that sun lounger and move your body so it doesn’t get stiff – especially when lying on your front with your head turned to the side.

If you injure yourself on vacation be sure to seek out the appropriate medical treatment. Muscle injuries can be kept under control with some simple stretches or by resting and icing. We had a client who while on vacation woke up in excrutiating pain. The bed was too hard and was causing back, hip and referral pain. By undertaking one simple stretch she was able to relieve most of the pain until she returned home and came in for treatment. It eased the symptons so that she could enjoy her vacation fully.

Safety on vacation is paramount to the overall satisfaction of your experience. Paying attention to your body and being aware of your every move will help prevent accidents from happening. Simply Contact us for a holistic chiropractic approach if you are still experiencing pain from an accident or an injury after a vacation.

Travel Tips For Countering Sitting Down For Long Periods

July 28, 2017 by Jon Crooker

We don’t really think about it, but travelling by plane or car can have a negative impact on our physical well-being. Sitting more than an hour can impact the lumbar region, causing severe muscle tension.

Backache when travelling is commonly caused by bad posture. Having your car outfitted with the correct gear and foam supports or bringing a posture support during a plane ride will help align your lumbar region contributing to a comfortable and worry-free trip.

Making Your Trip More Comfortable When Traveling by Car

Sitting in a car during long trips is just the same as sitting down all day. You should take regular breaks to avoid feeling stiff. While a break every 20 minutes is recommmeded, if this isn’t possible, then aim for every hour. If you’re the passenger you can undertake exercises sitting down to keep the blood flowing.

Before setting out, adjust your seat positioning. Most vehicles these days are designed with posture in mind but we are all different sizes so take time to find the ideal sitting position for you. Seat height, seat position, and the appropriate seat back inclination all contribute to a good ride. Lumbar supports must also be directly positioned touching the curve of your lower back to avoid too much pressure on the lumbar area during long drives.

Remember to assess your posture as you drive and correct it if you find yourself leaning forwards, slouching or leaning to the side. During pit-stops stretch out your muscles and when you reach your destination, stretch again.

Making Your Long Airplane Trip Extra Relaxing

Long airplane trips are often excessively uncomfortable because of the quality of seating and the amount of space available to move around. However, there are things you can do to ensure you don’t end up suffering with a bad back or neck.

Neck aches from falling asleep sitting up are a pretty common injury. Make sure you pack a good supportive travel pillow which stops your neck from being stuck in an un-natural position. Also travel with extra back-support, expecially if you already have weakness in your back.

Be sure to get up and move around during the flight to keep your muscles moving and stretch out. Just like when travelling in a car (if you aren’t the driver) you can undertake stretches while sitting down. It is important to keep blood circulating and muscles loose.

Before and After You Travel

Before you travel, pop in and see us so that we can makes sure any current aches and pains are treated. We can also give advice on exercise and stretches you can do while travelling. It’s also a good idea to come back in after you return so we can check that everything is in alignment.

The Danger of Flip-Flops in Summer

June 20, 2017 by Jon Crooker

With summer in full swing, you’re probably broken out the flip-flops. Although they are a summer-staple for both men and women, they aren’t that great for you! Here are a few things you should know before you decide to slide those flip-flops on!

Extra Work for Your Toes

Your toes are doing most of the work when it comes to walking in flip-flops. They have to work extra hard to keep the shoes on your feet when they should be relaxed as they would be in regular tennis shoes. It can actually lead to a condition called hammertoe. This is where the toe knuckles start to arch upwards in an unnatural way.

No Support

The typical flip-flops do not offer any arch support whatsoever. This can allow your foot to flatten out too much and give your arch no support at all. What can happen is a condition called plantar fasciitis which is very painful due to inflammation in the foot. You want to have your arch properly supported so that the rest of your body is properly supported.

Tumble and Fall

When people typically wear flip-flops during the summer, somewhere along the line you’ll probably trip and fall or twist your ankle. When this happens, as it so often does, there’s no support for your ankles or protection for your feet. Falling can also lead to injury in your spinal column as it can jar something out of place.

Bacteria Exposure

Did you realize that by walking in flip-flops you’re potentially exposing yourself to dangerous bacteria? Yes, this would happen when you’re barefoot as well but you typically wash your feet after a day at the beach or somewhere similar when you’ve been barefoot. It doesn’t always happen when you’re walking in flip-flops.

Back Pain Sufferers

If you already suffer from back pain or issues in your back, you need to skip the flip-flops. As mentioned above, they do not offer much, if any, support and this can aggravate your painful back condition. You need a solid, supportive shoe to help you keep your back supported properly.

If You Must, Must, Must, Wear Your Flip-Flops

We know we aren’t going to stop you from wearing flip-flops if you love them, so here are our top tips:

Don’t wear them for very long, for example, no sightseeing all day in them!
Just walk in them! No running, jumping or climbing over rocks!
Listen to your body. At the first twinge, revert to something else
Come in for regular check-ups so we can make sure everything is good.

If you do start to experience a problem, please get in touch. For a temporary fix, roll the heel out with a golf ball or a frozen water bottle.

Diagnosing and treating the cause of sciatic pain

May 12, 2017 by Jon Crooker

If you’re experiencing sharp pain in your lower back that travels through your buttocks, down one of your legs and occasionally into your foot, you could be suffering from sciatic pain. Pain levels can vary from case to case but the condition can also cause numbness or tingling that tends to get worse while sitting.

Sciatic nerve

The sciatic nerve is located in the back of the legs. It is the largest single nerve in the body and includes nerve roots that branch out from the lower portion of the spine. The pain occurs when the nerve becomes irritated which is a result from an underlying medical condition. Sciatica, which is another term for sciatic nerve pain, rarely occurs before adulthood.

Most common causes

Lumbar Herniated Disc
Typically affecting those between the ages of 35-50, this herniated spinal disc occurs when the soft inner material of the disc leaks out through the fibrous outer core and pinches the nerve root.
Piriformis syndrome
The piriformis muscle is located in the buttocks and can sometimes irritate or pinch a nerve root that is attached to the sciatic nerve.
Lumbar spinal stenosis
A result of natural changes to the spine that comes with age. It’s when the spinal nerve roots in the lower back become compressed. Commonly occurring in adults over the age of 60
Isthmic spondylolisthesis
This condition occurs when a small stress fracture causes one vertebral body to slip forward on another.
Sacroiliac joint dysfunction
Irritation caused by dysfunction of the sacroiliac joint, which is located at the bottom of the spine. This condition is more commonly found in young to middle aged women.
Degenerative disc disease
Changes in the discs of your spine that typically occur with age. This natural process typically occurs in the lower spine and can irritate a nerve root, which can cause sciatica.

Diagnosing the root cause

Before we treat your sciatic pain, we first undertake a thorough diagnosis to understand the root cause. Only then can we decide on what treatment will not only relieve the symptoms, but also help them from recurring again.

Most of the time, sciatica can be treated with chiropractic care such as ultrasound and manipulation. If we feel that the cause of your pain is a disorder beyond the scope of what we can treat we will then refer you to a doctor. In cases like this it is still common for us to co-treat you in order to manage the pain.

Why you need to stretch your muscles

February 21, 2017 by Jon Crooker

Often overlooked or ignored, stretching is incredibly important. In fact, it’s just as important as exercise. Stretching should be done after you’ve exercised and some people even dedicate a whole training session to just stretching. Everyone thinks of improved flexibility, but aside from this, what are the other benefits?

Helps with posture – If we don’t stretch our muscles become tight and through the way we work, play or exercise, muscles can pull posture out of alignment. It’s common to see hunched shoulders in those that work at a desk all day. This is because the chest muscles have become tight and need stretching out.

Prevents injuries – stretching increases the range of motion in our joints, giving us more movement when undertaking activities. This is particularly useful for when we ask our muscles to move in a different way than they are used to – for instance golfers who’s backs have to suddenly flex more than usual.

Speeds recovery – soreness from exercise can’t be avoided altogether, but stretching out the muscles helps with the supply of blood and nutrients to the muscles, enabling them to repair quicker.

Increases blood circulation – as mentioned above, blood circulation is improved with stretching. This helps with organ function, especially the heart which doesn’t have to work so hard to pump blood around the body.

Stops arteries from hardening – in fact, stretching has been proven to reverse the hardening of arteries by as much as 20% if undertaken for a prolonged period of time (such as yoga, combined with moderate aerobic exercise and good diet) and reduce cholesterol.

Improves athletic performance – relaxed, flexible muscles become less fatigued during exercising enabling you to perform that little bit better.

Releases stress – when we get stressed our muscles tighten and many people experience cricked necks or pain the shoulders and upper back. Not only does stretching help with the physical symptoms from stress but it helps to release endorphins which help you feel more relaxed and happy.

At Bryn Mawr Wellness we undertake ART (Active Release Technique) which stretches, separates and releases muscles along with connective tissue adhesions which may be restricting movement. This allows for an increase in range of motion, flexibility and strength while also restoring vascular circulation. Restoring normal muscle and connective tissue function also helps ward of injuries and improves athletic performance.

Avoiding injury while shoveling snow

February 8, 2017 by Jon Crooker

With the snow comes an influx of snow-related injuries, particularly those that have occurred while shoveling snow. Read on for advice for some top tips…

Choose your weapon

Now if you had a snow blower or a plow service, you wouldn’t be reading this, so let’s assume shovels are your available “weapon”. When it comes to snow shovels bigger is not better. The larger the scoop, the more snow, the heavier it will be. Consider plastic over metal and look at the handle height. Ergonomic snow shovels are available, some of which come with adjustable handle lengths. Go for a shovel that is designed for pushing rather than digging.

Your apparel

Dress for the cold but think in terms of layers so you can remove some if you start to get too hot. Water-resistant clothing is desirable. Wear a hat and good quality gloves that won’t cause friction when shovelling. Wear sturdy, anti-slip boots that will keep your feet warm and dry. Wool socks are better than cotton as they absorb sweat more.

Have a plan

Think about where you are going to move the snow to as you don’t want to give yourself more work. Spread salt on icy areas to give yourself better traction. Fresher snow is easier to move, than older, more compacted snow.

Warm up

Get some blood flowing by marching in place, jumping jacks, etc. After about five minutes your muscles will be primed. Now you can start stretching. Focus on the lower back and hamstrings, which will help with the actual lifting. Limbering up the arms by doing big circles for about a minute will get the blood flowing all the way to the fingertips.

Easy does it

Small frequent episodes of snow removal are preferable than a marathon event. Make sure you take breaks every 15-20 minutes and remember to keep hydrated. That will make it easier for the heart to pump blood through your muscles.

Watch your technique

Pushing snow is the best option as it involves less lifting. When you do lift:

Face your target. Have your chest and hips squared up to the pile you are lifting
Bend at the hips, not the lower back, keeping the chest pushed forward
Then bend knees and lift with your legs
Don’t lift too much. Remember, small bites. If you must take a big scoop, make sure your hand is as far down as it can go for leverage
Pivot your whole body to where you want the snow to go. Don’t twist your back
Walk to the new location and twist the shovel to let the snow drop. No throwing snow!

Even with perfect form, you may still encounter soreness or stiffness. This could be due to age, fitness level, preexisting conditions, or any number of other factors. If you do find yourself in discomfort after shoveling, making an appointment with a chiropractor can help limit the damage done, and get you ready for the next storm.

Back pain: Myth vs. Fact

January 29, 2017 by Jon Crooker

80% of us will experience back pain at some point during our lifetime, be it a dull ache or sharp pain. There is a lot of information to be found on back pain, some of it good… some of it not so good. We hope this article helps clarifies some of the common misconceptions you may come across.

Myth: Lifting heavy objects will injure my back

Fact: It is not the lifting of a heavy object that can lead to back pain but the way in which the object is lifted. Bend from the knees with your back straight and push through the feet and legs to stand back up. Hold the object into your body. Remember though, the heavier the object, the bigger chance you could lift incorrectly and injure yourself, so use judgement.

Myth: Bed rest or lying on a hard surface is the best cure

Fact: Rest is good, but lying down on a hard surface for a few hours, or in bed for a day may make the back pain worse. By keeping still, the muscles may tighten resulting in more pain. Take it easy but keep as mobile as possible.

Myth: I can’t exercise if I suffer from a bad back

Fact: This is probably the most common myth we come across. Exercise can help towards preventing you from experiencing back pain in the future and can be prescribed a few days after back pain. Speak with your chiropractor on which exercises are most beneficial and which to avoid.

Myth: I won’t get back pain because I exercise

Fact: Even though exercising is good for keeping back pain at bay, you may still injure your back at some point. You may forget to stretch and end up with pain through tight muscles. Your form may be off and you strain a muscle. Exercising is still good though!

Myth: I have to learn to live with back pain

Fact: Chronic, ongoing pain should not be a way of life. There is no one cause of back pain and in fact, your back pain may be caused by more than one factor. At Bryn Mawr Wellness, our treatment plans vary from patient to patient. There is no ‘one-fit-all’ cure. For example, it may be that one person’s pain is being caused by tight glute muscles while another person’s back is being aggravated by prolonged periods of sitting combined with stress. We will work with you to identify the causes of your pain then use the right technique to work on the root cause, not just the symptoms.

Enjoying a Safe Sports Year

October 14, 2016 by Jon Crooker

It’s fantastic when your kids enjoy playing sports and join the various sports team either at school or neighborhood leagues. Currently the number of sports injuries sustained by young people is on a dramatic rise and is quickly becoming a concern for parents, teachers and coaches.

Approximately, three million children and adolescents visit the hospital emergency room each year with a sports-related injury and another five million visit their primary care physicians, specialists including chiropractors.

Injuries range from sprains, strains, fractures and breaks. At Bryn Mawr Wellness ,we are seeing a lot more of these injuries among our young patients. We offer a large range of treatments including diversified adjustments, physical therapies, therapeutic exercises and techniques. In combination, all these treatments will help with recovery and pain management so the body can heal. It is also vital to the recovery to follow the doctor’s suggested exercises and treatments for home care.

Preventing injuries

Injuries can and will happen but there are number of steps you and your children can take to lower their risk:

Warm up and cool down. If you try to run or stretch a muscle without first warming up it is more prone to injury. Stretching after exercise is essential to keep muscles flexible and ensure a wide-range of motion is maintained.
Keep hydrated. Muscles can cramp when not hydrated, making them more susceptible to strains. Dehydration can also result in loss of concentration or feinting, both putting your child at risk of injury.
Follow proper technique. Injuries can occur through bad form. Ensure that you trust the coaches to look out for, and correct, form at each practice session.
Wear the correct equipment. In very physical sports like football and hockey, it’s essential that your child always wears the right protective equipment and that it fits properly. This will help aid in injury prevention.

Over-use injuries

Aside from strains and sprains, one of the most common injuries we treat are over-use injuries. Kids are now playing one particular sport with serious intent from a young age and this can result in injuries and pain from repetitive use of a specific set of muscles.

Over-use injuries can be prevented or kept to a minimum by following the above advice. Adding other forms of exercise into the mix can help, ensuring that muscles are worked in a different way. In addition, a well-known techniques known as “The Graston Technique” can also help as it reduces the scar tissue that can build up through chronic over-use.

Kids don’t have to give up their sports, we just have to help them be more aware of injury prevention and protection. If injury does occur… help is available to get them back in the game.

Reiki: Restores Overall Health, Well-being and Balance

September 18, 2016 by Jon Crooker

What is Reiki?

Originating in Japan over 100 years ago, Reiki is an alternative healing technique which involves the placement of a healer’s hands either gently on, or just above various locations of a recipient’s body. This exchange of energy from giver to receiver clears negative energy such as stress, anger, or tension that stiffens our muscles and our mind, which is why you feel lighter and uplifted afterwards.

Reiki is based on the principle that a ‘life energy’ flows through us and this energy can become low, making us feel out of alignment both physically and emotionally, thus more susceptible to becoming injured or sick. By restoring alignment thru Reiki, the natural healing process is activated and the physical and emotional balance can be restored.

Benefits of Reiki

As a therapy treatment, Reiki is becoming more commonly used in hospitals and doctor’s offices alongside conventional and alternative therapies including chiropractic.

Reiki can help decrease pain, especially in those that suffer with sciatica, arthritis and migraines. The number one benefit reported by Reiki clients is a reduction of stress, which is not surprising as the therapy is designed to trigger relaxation. By relaxing, the body is able to focus on fighting off chronic pain, injury and infections. Other reported benefits of Reiki range from helping with the side effects of chemotherapy to supporting women through the menopause.

Bryn Mawr Wellness is proud to have a Reiki Master on staff and thru November we are offering introductory specials to our clientele so they can experience and feel the positive effects of Reiki.

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