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Category: S3 Q1

Holiday Season Gifting: Finding Gifts that Matter and Boost Wellness

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Santa may have figured things out but for most of us, the art of gift giving is a work in progress.

We often think of gift giving in terms of the receiver but let’s flip the script. Research shows that there are tangible benefits for the gift giver – especially when a gift involves acts of service such as your time, attention, and companionship.

In a world that seems wrapped up (no pun intended) in buying, collecting, and consuming, maybe it’s time to rethink gift giving. This article explores the physical, mental, and social benefits of giving back and why families may want to consider charitable options for the holiday season.

Thinking beyond the actual gift

In an era of ‘Elbows Up’, environmental concerns, and businesses reportedly engaging in questionnable labour and manufacturing practises, Canadians think about a lot of things when they shop. Shoppers seem to be asking ‘where is the product made’, ‘by who’, and ‘under what circumstances’, more than ever before.

Gift overwhelm can be real

Let’s face it – gift giving can be overwhelming. A quick online search reveals that you can buy pretty much anything at anytime from anywhere. More choice and more delivery options at faster speed.  But have we lost something here?

Pause the idea that spending money corresponds directly with how much we like or love someone. What if we prioritized gifts of our time, presence, or acts of kindness instead?

Gifts that feel good to give and receive

The holidays can be stressful as we navigate complex family dynamics, travel long distances, and juggle family, work, and social obligations. For some, economic pressures, job uncertainty, and health concerns can compound seasonal stress. Service organizations such as food banks and shelters are reporting record breaking demand and usage rates. If there’s a silver lining in all of this, if you want to support a local charity this holiday season, there are plenty to choose from.

Consider something a little different for this year’s season of giving. Here are a few simple ideas:

Your time, service, and presence can make a difference

Turn traditional gift-giving into something meaningful by adding charity gift-giving to your holiday plans. Plus, you may experience a few other benefits. Here are 12: 

  1.     Experience a literal high: helping others causes a reaction within our own bodies that is essentially a release of feel good chemicals such as dopamine, oxytocin, and dopamine. Collectively, they leave us feeling happy, content, and excited.
  1.     Reduce cortisol: prolonged high levels of cortisol is associated with weight gain and negative stress (the overwhelming and unproductive kind)
  1.     Activate the parasympathetic nervous system: this is the system responsible for counter-balancing your body’s response to stress, helping you feel calm and in control.
  1.     Promote immune function: positive emotions can boost immunity and decrease inflammatory responses within the body.
  1.     Improve fitness: if volunteering involves physical activity such as moving boxes, carrying supplies, walking, sorting toys, or serving food, you’ll get a bonus fitness boost.
  1.     Foster connections: positive group activities build strong relationships, and are a key factor in happiness and longevity (how long a person lives)
  1.     Reduce loneliness: being surrounded by people helping others can make you feel good, protecting against loneliness and feelings of isolation
  1.     Strengthen a sense of belonging: people want to feel that they are part of something bigger than themselves. Giving back helps create a strong sense of community
  1.     Build a positive family identity: parents who model compassion and empathy are more likely to pass these values onto their children and instill a strong sense of ‘this is what we do’ and ‘who we are’
  1. Develop key skills: involving children in activities that expose them to experiences different from their own helps build awareness, compassion, and empathy
  1. Provide perspective: seeing the challenges and circumstances others face provides perspective and promotes appreciation and gratitude for what we have
  1. Create a sense of purpose: when children see the difference their actions can make, it fosters a sense of social responsibility and helps them understand the impact they can have on improving things for others

Tip: To learn more about how volunteering can positively impact your mental health specifically, check out this article  from the Canadian Mental Health Association.

Tips to get your family started

Adding charity gifting should not be daunting. Here are a few tips to help you get started:

  1.     Start small – pick one activity that aligns with your family’s interests and values. Whether it’s sports, the environment, or a specific health concern, pick one theme or organization to start with
  1.     Involve the kids – they are more likely to want to participate if they have a say in what, how, when, and where
  1.     Blend tradition with new activities – maintain some familiar traditions while incorporating charitable gift giving for this year
  1.     Consistency over scale – avoid the ‘I don’t have time’ or ‘my contribution is not enough’ trap. Whatever works for you and your loved ones will be valued and appreciated because the demand in our community is so high.

Tip: Hamilton is home to a wide variety of registered charity organizations. Contact them to learn how you can get involved to support what they do.

A final word

The holidays are about spending time with loved ones and creating shared memories. When gift giving goes beyond simply buying things, it has the power to build connections, provide meaning, and create impact. Make this holiday season the first of many to support an organization that helps others: you’ll teach your kids invaluable life lessons and benefit in ways that you may not have even thought of. Holiday cheers to all of that!

Contact us  if you are experiencing pain or have concerns or questions about this blog or any other health or wellness concern.

Stay updated on health and wellness information by subscribing to our quarterly newsletter.

Information for this blog was sourced from the Alliance blog library, Canada Helps, and the Canadian Mental Health Association – Toronto.

Understanding Pain: Causes, Factors, and How to Protect Yourself and Your Family

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In Canada, November 2nd to 8th was Pain Awareness Week. For most of us, unless you work in health care or are actually IN pain, you probably don’t think about it.

But the reality is that 8 million Canadians  (that’s 20% of us!), report constant pain: the kind that impacts how we live, feel, and function.

This article explores everything you need to know about pain including how to manage it, treatment options, and how to prevent pain from becoming a lasting problem.

Pain 101 – knowing the facts

Recall a time you felt pain? Maybe it was caused by a fall, an injury, a virus, or an underlying condition. But what actually caused the sensation of pain?

Pain  is an unpleasant sensory and emotional experience typically associated with some type of damage to your body. Health care providers often refer to pain as being acute (short term) or chronic (lasting beyond three months).

Tip: Living with pain can also cause a financial strain. LivePlanBe  has compiled a list of support and resources for Canadians living with pain.

What affects the pain you feel?

Pain can be influenced by a wide variety of factors. For example:

  1. Physical – your diet, fitness and activity levels, and overall strength
  2.  Psychological – stress levels, resilience, attitude, outlook, and personality
  3.  Social – your connections and support system
  4. Environmental – anything in your home, work, or recreational settings that affects you physically or mentally

What actually causes pain?

A range of factors determines how much pain an individual feels, and can vary from one person to the next. Understanding your triggers is the best way to manage and prevent pain. While it may be necessary to use medication to reduce pain and inflammation processes within the body, without resolving the underlying issue, this form of symptom relief can be temporary and short-lived.

Here are possible causes of pain that patients may experience:

  1. Structural trauma: this includes injuries from falls and accidents, or degeneration that is caused by disease (for example arthritis, tendonitis, and plantar fasciitis).
  2. Nerve related causes: this includes nerve compression or pinches such as sciatic pain, nerve sensitivity after surgery or trauma, or neuropathy from metabolic conditions or illness.
  3. Whole system causes: sometimes the nervous system can amplify pain signals or is sensitive to specific triggers such as those experienced by individuals who suffer from migraines, fibromyalgia, or chronic back pain.
  4. Lifestyle factors: Chronic high stress, a lack of sleep or exercise, constant, heavy, or repetitive workloads, or mental health challenges may contribute to pain.

Tip: Canada houses one of the leading international research institutions for pediatric (children’s) pain at Dalhousie University. Learn more here, plus resources for managing pain in children.

What makes pain so complicated?

Pain is not simple.

Having several of the risk factors above can compound pain levels. For example, emotional stress combined with a physical injury and poor lifestyle habits can magnify pain levels.

Think of pain as an all body response involving your nervous system, inflammation processes, hormones, as well as your beliefs and attitudes towards pain. This is why pain is complex and a very individualized experience.

Managing and treating pain

Given pain can be caused and affected by a wide variety of factors, a one size fits all approach does not work.

The good news is that there are evidence based strategies that are known to be effective. They include:

  1. Movement and exercise because they promote blood flow and healing. If there is one thing you can do to help your pain, it’s to keep moving. Gentle stretching, strengthening, and walking are advised as part of most pain management programs and treatment.
  2. Manual therapies such as manipulation, mobilization, and soft tissue work can help to improve mobility (movement) and gently reduce muscle and joint tension.
  3. Modalities include laser treatment and electrical therapies which help reduce inflammation and accelerate healing.
  4. Assistive devices and wearables include custom foot orthotics, bracing, or taping/wrapping, depending on the source of pain.
  5. Mental exercises may vary from breathing exercises to meditation to relaxation techniques. Research shows that promoting calm can help decrease pain intensity. There is a reason prenatal instruction includes breathing techniques for women in labour.
  6. Lifestyle modifications address sleep, nutrition, stress management, and exercise guidance since all of these factors are known to trigger inflammation, contributing to pain and discomfort.

How can Alliance Chiropractic help?

Helping patients with pain is what we do.

Effective pain treatment and management requires understanding the big picture and underlying causes. Our individualized plans are based on a physical assessment, your health history, and discussion of your goals. Depending on the type and causes of pain, acute, maintenance, or supportive care options are recommended. If additional tests are required, patients may be referred for imaging or further assessment.

We help patients achieve their personal health and wellness goals. Whether it’s treating an injury so you can return to playing the sport you love; managing pain symptoms caused by a chronic illness so you can live independently; or correcting a structural issue to prevent future pain or injury, we are here.

Contact us  if you are experiencing pain or have concerns or questions about this blog or any other health or wellness concern.

Stay updated on health and wellness information by subscribing to our quarterly newsletter.

Information for this blog was sourced from the Alliance blog library, Government of Canada, Pain Canada, and Psychology Today.

Strong Bones, Stronger You: Why Bone Health Matters

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November is Osteoporosis Awareness Month and a good reminder that bone health should be on everyone’s radar. Not just because your bones provide support and structure but because strong bones will enable you to move, work, and enjoy life today and into the future.

This article defines osteoporosis, outlines how to protect your bones, identifies risk factors to watch for, and provides tips to keep your bones healthy, strong, and protected from future injury.

Not just Grandma’s problem

Bone health should matter to everyone because contrary to popular belief, osteoporosis is not an ‘older person’s disease’. Building and maintaining strong bones starts early and it’s never too late to start paying attention.

Osteoporosis is often referred to as a ‘silent thief’ because it weakens bones quietly and without symptoms. Often, the first indication of the disease is a bone fracture.

In Canada, less than 20% of patients  with fractures are properly diagnosed or treated for osteoporosis.

Bottom line: educate yourself so you can ask questions and advocate for you and your loved ones.

Stripping osteoporosis down to its bare bones

Over time, your bones lose density and strength, placing you at risk for fractures, also known as ‘bone breaks’. However, sometimes this decline happens slowly over time or the actual bone breaks are not detected, making osteoporosis challenging to diagnose.

Who is at risk of osteoporosis?

A lot of factors determine a person’s risk of osteoporosis. Some factors are beyond a person’s control but others are lifestyle factors that can be easily managed. Here is a list of what could be placing you at risk:

  1. Gender

Both men and women lose bone but for women, it starts earlier. For women, bone loss starts as they approach menopause, and is related to declining estrogen levels.

In fact, one in three women vs. one in five men will experience one osteoporosis bone break.

  1. Age

The older you get, bone loss occurs naturally. However, for women, bone loss starts much earlier (around menopause). Men do not start to experience similar levels of bone loss until age 65+.

  1. Calcium levels

Your body needs calcium for healthy bone development, growth, and function. If you are not getting enough calcium from your diet, your body starts to take it from your bones. Calcium can be found in a variety of food sources.

  1. Smoking

Smoking negatively impacts bone health in various ways, including; reducing calcium absorption (essential for maintaining strong and healthy bones); slowing the production of bone producing cells (osteoblasts); breaking down estrogen (necessary for strong bone health).

  1. Alcohol intake

A lot has been written about alcohol and its link to cancer, but research suggests that having three or more alcoholic drinks per day may increase your risk of osteoporosis. 

  1. Vitamin D levels

Vitamin D is important for calcium absorption. During the warmer months, sunlight is an excellent and sufficient source of Vitamin D, but during the colder months, natural sources are limited and supplements may be required. Speak to your primary health care provider to see if Vitamin D supplementation is necessary for you.

  1. How physically active you are

Staying physically active provides so many benefits but in terms of bone health, exercise helps maintains strong bones. The Canadian Society for Exercise Physiology (CSEP) has developed integrated guidelines across age groups to inform Canadians on healthy levels of movement, sleep, and sedentary behaviour.

  1. Are you losing height?

Believe it or not, your height may indicate a warning sign related to spinal fractures. It is recommended that height loss be monitored annually once you reach the age of 50.

  1. Your genetics and family history

Sad but true – you run a higher risk of osteoporosis if your parent or a first degree relative (sibling) has a history of hip fractures or osteoporosis.

  1. Your break history

If your bones are healthy then a simple fall should not lead to a broken bone. But if you experience fragility fractures (breaks that would not occur in strong, normal bones), you could be at risk for osteoporosis.

  1. Medications

This is a complex issue. Medications are often prescribed for one condition but may place a person at risk for others. Ask your primary health care provider about side effects or contraindications prior to starting any new medication. Osteoporosis Canada has compiled a list of medications associated with bone loss and osteoporotic fractures.

  1. Other conditions you may have

Specific diseases and conditions may also place you at risk for bone breaks or falls. These include Crohn’s disease, ulcerative colitis, celiac disease, and Type 1 diabetes.

 

Tip: Here’s a free online questionnaire developed by Osteoporosis Canada to help individuals understand their potential risk of osteoporosis.

You have more control than you think

Yes, some of the risk factors listed cannot be changed but you can protect yourself against osteoporosis with lifestyle habits that promote and support strong bones. If you are unsure where to begin, we can help. Given our focus on neuromusculoskeletal health, we can help you identify what factors might place you at greatest risk, provide exercise guidelines, and suggest ways to build and optimize bone health. Get in touch with our team today.

For questions about this blog or any other health and wellness concern, contact our team. If we don’t have the answers, we’ll find someone who does.

Stay updated on health and wellness information by subscribing to our quarterly newsletter.

Information about this blog was sourced from the Alliance blog library, the Government of Canada, Osteoporosis Canada, and the World Health Organization.

Ready, Steady, Go: Fall Prevention for Every Age

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November is Fall Prevention Month and if you think falls are a concern for older adults only, think again. In fact, falls and motor vehicle accidents  are the leading cause of injury related hospitalizations and emergency department visits among all age groups in Canada.

Anyone around children would not be surprised to learn that falls among this group are very common. By age 25, falls risk dips but then it increases again around age 65 years. However, there are steps you can take to reduce your future risk of falls.

Read on to learn why our falls risk increases as we get older, and what you can do to prevent falls and related injury.

Why fall prevention matters

Falls can happen to anyone. Accidental falls and related injury are high among children and decrease as they mature into teenagers and younger adults,  only to increase again as we progress through adulthood and transition into older adults. With natural aging, physical and cognitive changes increase our risk of falls.

Staying physically active is one of the best ways to maintain essential strength and balance, and help reduce falls risk.

Tip: Strength training provides physical, mental, and cognitive benefits. To learn more, refer to our recent blog, Strength Training: Beyond Muscles, Build a Stronger You.

Body strength is an important component of falls prevention

Picture this – you’ve tripped and are scrambling to catch yourself before you fall onto the floor. That step forward to break your fall requires strength and reaction speed.

As we age, our strength and the body’s ability to respond quickly in situations like this, actually decline. Specific movements and exercises can help maintain these core abilities, and reduce your falls risk.

Maintaining balance as we age

Like flexibility, balance can be improved, if you work at it. Specific exercises and movements can help maintain and improve balance, counter-balancing (no pun intended) any natural age related loss.

Tip: We can help improve balance with specific exercises. Our individualized treatment plans often include exercise prescription based on your health history, current status, and treatment goals. Make an appointment or ask us the next time you are in.

Fall prevention at any age

It’s not all downhill as we age: there are steps and actions you can begin at any age to protect you from future falls risk. Here are our top five recommendations:

  1. Stay active

Physical activity provides many benefits and is a key factor in healthy aging. Find something fun and don’t be afraid to change things up. From pickle ball to hiking to walking the stairs at work, there are so many easy options to integrate physical activity into your day.

  1. Train your balance

Simple exercises such as heel-toe walking and single leg stands are quick to do, and can be performed easily anywhere. Add a few repetitions to your day to maintain good balance, and your future self will thank you.

  1. Protect your proprioception

Proprioception is the body’s ability to know where it is relative to its surroundings. Practise responding to your environment by integrating specific types of exercises and drills into your work-out routine. Ask us how and we can provide simple suggestions.

  1. Maintain your strength

You don’t have to join a fancy gym or lift Herculean weights to build and maintain strength. We can provide guidance on exercises that can be performed easily with minimal equipment, to ensure that your body is ready to respond if placed in a falls risk situation.

  1. Listen to your body

Regular check-ups to make sure your body is moving and functioning as it should, is essential. If something feels off, see an appropriate health care provider. If you experience stumbles or unsteadiness, don’t ignore these potential symptoms, and get them checked out.

Safeguard your environment

You may not be aware of potential hazards in your home and work setting that could be placing you at risk of falls or related injury. Here are a few ways to maximize safety and prevent falls:

At home

  •       Ensure adequate lighting
  •       Reduce clutter
  •       Secure rugs
  •       Install grab bars if needed (bathrooms and steps)
  •       Use non-slip mats
  •       Ensure cords and wires are secured and away from high traffic areas

At work

  •       Use appropriate footwear and gear
  •       Make sure uniforms and clothing fit properly
  •       Note tripping hazards such as slippery floors, uneven surfaces, and cords
  •       Use proper ergonomics for work spaces
  •       Avoid rushing

At play

  •       Watch for slick or uneven surfaces such as icy driveways and wet leaves
  •       Use appropriate footwear and gear for activity
  •       Warm up and stretch appropriately

Tip: Need activity or sport specific stretching, warm up, or cool down exercise recommendations? We can provide sport guidance tailored to your needs and requirements.

Tools and technology for falls prevention

If falls are a concern for you or a loved one, there are options available. Wearable devices such as smart watches can monitor metrics such as gait and balance, and warn of a potential fall before it actually occurs. Other types of devices can alert emergency contacts when an individual falls. Environmental sensors including smart light systems and motion detectors can illuminate pathways, stairs, or rooms when a person enters, helping minimize falls.

Tip: This article provides a good overview of the types of technology and devices  available, and Parachute Canada has developed specific fall prevention resources for adults and children.

Take a proactive approach to reduce your falls risk

Don’t wait until a fall occurs before seeking support. Experts trained in body mechanics, movement, and exercise can provide fall prevention recommendations based on your individual health history, risk factors, and lifestyle.

Dealing with a fall related injury?

Chiropractic care can help. As experts in musculoskeletal injuries, chiropractors offer acute care for patients who have sustained a fall or injury and require short term symptom relief. Treatment may include laser treatment, electrical muscle stimulation, soft tissue work, and home-based exercises and stretches.

A final word

Fall prevention is important at every age. While the likelihood of falls may increase as we get older, there are ways to help minimize risk and avoid injury. Contact us and we’ll help you get started.

For questions about this blog or any other health and wellness concern, contact our team. If we don’t have the answers, we’ll find someone who does.

Stay updated on health and wellness information by subscribing to our quarterly newsletter.

Information about this blog was sourced from the Alliance blog library, the Canadian Institute for Health Information, the Government of Canada, and Parachute Canada.

Strength Training: Beyond Muscles, Build a Stronger You

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Strength training should be an essential part of your exercise routine. 

Why?

Because it provides physical, mental, and cognitive benefits at every stage and age.

If you’re reading this, chances are you don’t need reminding that physical activity is good for you, but what do you know about strength training? It can be life-changing. Literally.

Lifting groceries in and out of the car; carrying your kids around; hauling boxes at work; or hiking on weekends are great examples of movement but it’s not enough.

This article explains what strength training is, why it matters, and how to get started.

Strength training vs. weight training vs. resistance training – what are the differences?

All of these definitions can be confusing. Let’s break it down:

Resistance training is a broad category of exercise that includes both strength and weight training. It is an umbrella term that describes training with a form of resistance such as body weight, external weights, or bands to improve muscle strength, endurance, or power.

Strength training aims to increase strength or the amount of force your muscle can produce, by gradually increasing repetitions and the amount of resistance.

Weight training is a method using added external weights and not just your body’s weight to increase muscle strength and endurance.

Tip: Here’s an article by Runner’s World UK providing a more detailed explanation of the key differences between resistance, strength, and weight training.

Will I look like a body builder?

No, your body won’t transform to resemble the Incredible Hulk or a Marvel action hero, but you will notice a positive shift in how you feel, look, and function, assuming your strength training is safe and gradual. More on that later.

Why does strength training matter?

You may have heard the phrase ‘movement is medicine’. When done properly, this is absolutely true.

There is no debate that physical activity is good for you but how and why? Research shows that strength training can positively impact longevity (how long you live) and function (how you perform activities).

Exercise is important at every age and stage of life but adding strength training to your wellness routine is beneficial in several ways. Strength training supports mobility, joint health, and posture and provides emotional and cognitive health.

How strength training impacts your overall health

Strength training can positively impact your overall health and wellness in multiple ways. Here are some examples of the benefits:

Physical benefits

  • Builds lean muscle
    • Increases metabolism (how many calories you burn at rest)
  • Promotes joint stability and balance
    • Essential for preventing injuries, especially as we age

Mental benefits

  • Boosts mood
    • Protects against anxiety and depression symptoms
  • Promotes better sleep
    • Helps boost daytime energy levels
  • Builds confidence
    • Progress in one area promotes self-confidence and resilience in others

Cognitive benefits

  • Improve focus, mood, and memory
    • Research shows that your brain gets a physiological boost with workouts
  • Maintain mental sharpness
    • Physical strength and function are directly related to good brain health
  • Promotes discipline and self-regulation
    • When exercise is part of your routine, it becomes habit

How can I get started?

Don’t let the thought of adding strength training to your routine overwhelm you. We can help you get started with personalized exercise guidance based on your health history, current status, and individual goals. Whether you are nursing an injury, wanting to add strength workouts to your exercise routine, or simply looking to beat your partner in pickle ball, we can meet you where you are.

It won’t be long before you see, feel, and experience the benefits of strength training.

Some quick essentials before you begin

Here are a few reminders before starting any strength training program: 

1. Ask a qualified expert

Always check with a trusted health care provider before starting any new program. Avoid injury or aggravating an existing issue by seeking guidance on what exercises to include (or avoid) and how to safely perform them.

2. Avoid one size fits all exercise programs. 

A personalized strength training program is essential and should consider your movement patterns, posture, body imbalances and alignment. 

3. Don’t forget the basics

Strength training exercises aside, ensure rest, hydration, proper nutrition, and safe stretching are also part of your routine. This helps keep you injury and pain free.

Ready, set, go!

Exercise prescription, including strength training recommendations, are personalized and part of our treatment plans and overall wellness care. They are based on assessments, your health history, and movement or function goals. 

Whether you are new to training or looking to take your existing workouts to the next level, the Alliance Chiropractic team can guide you safely and effectively.

If you have questions about this blog or any other health and wellness concern, contact us. If we are unable to help, we’ll find you someone who can.

Stay updated on health and wellness information by subscribing to our quarterly newsletter. 

Information for this blog was sourced from the Alliance blog library, the Canadian Psychological Association, Runner’s World

Everyday Ergonomics: How Small Adjustments can Protect You and Your Family

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Does your back hurt after a few hours at your desk or carrying your toddler up the stairs?If yes, then keep reading.

October is Global Ergonomics Month – a perfect time to level up your ergonomics know how.

Why? Because modern lifestyles may be hurting us more than we think.

In this article, we’ll define ergonomics, explain why proper ergonomics is essential for good health, and provide tips to protect yourself and your loved ones at work, home, school, and play.

What does ‘good ergonomics’ really mean?

Ergonomics is the science of designing our spaces to fit our bodies, ensuring that our environment, tools, equipment, and habits support how our bodies naturally move.

Most people have heard of ergonomics as it relates to work spaces, but it’s important to note that ergonomics apply to any setting including home, recreational, and outdoor spaces too.

There are three primary components of ergonomics:

  1. Human – looks at the physical, emotional, and mental output required for a given activity
  1. Tasks/jobs – considers the actions being performed and how they are completed
  1. Environment – involves the layout, technology, and tools involved

Activities integrate these three components, and either support or strain the person performing them. Proper ergonomic considerations are important for short term safety, comfort, and efficiency, and are also necessary to minimize strain, injury, and burnout over the long term.

Ergonomics by the numbers

Let’s face it, we are all getting older. But did you know that pain related disabilities increase as we age, making it essential to do whatever we can to prevent them. It’s important to consider ergonomic factors consistently and at every age.

Consider these figures:

  • Pain related disabilities affect 16.7% of Canadians
  • Of those, 63% say the pain is persistent and recurring
  • 2 million Canadians report being housebound as a result of these disabilities

Source: Statistics Canada

The link between ergonomics and wellness

Ergonomics play an important role everywhere. Whether sleeping, dining, gardening, commuting, or enjoying a favourite hobby, your body is constantly interacting, adapting, and responding. Depending on those interactions, they may work for or against your body’s natural movement patterns, affecting how you function, perform and feel.

Here are examples of small ergonomic shifts that can make a big difference:

  • Use an office chair with back support, if seated for long periods
  • Maintain elbows at 90 degrees when using a keyboard
  • Place feet flat on the floor when working at a desk
  • Take frequent rest and movement breaks, every 45 minutes for 5-10 minutes ideally
  • Use an appropriate sized pillow for nighttime sleep
  • Pack a backpack no heavier than 10-15% of body weight

Tip: The Canadian Centre for Occupational Health and Safety and The Occupational Health Clinics for Ontario Workers Inc. have developed specific ergonomic guides for the office, at school, for garden and yard work, and sleep.

For parents and caregivers

A quick note for anyone caring for children, youth, or young adults. You may not realize the impact repetitive bending, lifting, and awkward postures may have on your body, but if not performed safely or correctly, these movements may start to take a toll.

Poor ergonomics may also affect your child’s posture, and given the rapid rate of growth during childhood, this can have long term consequences. Learn more about how posture impacts growth and development.

Tip: Technology is everywhere and sometimes prolonged screen use is problematic. Learn more about ‘text neck’ and other potential risks of prolonged device use in our recent blog.

Warning signs and what to watch for

There are tell-tale signs that your body is under significant stress. At Alliance Chiropractic and Wellness, our focus is your musculoskeletal system – bones, joints, muscles, tendons, ligaments, and cartilage. Here are some red flags that we look for in patients that are often related to ergonomic factors:

  • Pain, tingling, or numbness in hands or feet
  • Stiff neck or shoulders
  • Low back pain
  • Headaches after work or screen use
  • Limited joint movement
  • Imbalance in hip height
  • Foot arch pain

The human body likes to communicate – if something does not feel right then pay attention.

Nurture an ergonomic mindset

No, we’re not talking about making radical changes to your lifestyle but it is important to understand that the impact of your habits and choices today may not reveal themselves until later.

But that can work in your favour too: small adjustments now can make a big difference in your long term and future health.

Good ergonomics today can help reduce strain, minimize fatigue, and reduce discomfort, preventing pain and potential injury or disability later.

If you are unsure of where to begin, we can help.

A final word

Don’t wait until signs and symptoms present themselves before taking action to address ergonomic factors. Book an assessment today to see if you may be prone to risk of future injury. Our team can identify potential problem areas before they become big issues, and provide individualized recommendations to keep you and your family safe and feeling your best at home, work, school, and play.

If you have questions about this blog or any other health and wellness concern, contact our team. If we can’t help, we will recommend alternate resources that can.

Information for this blog was sourced from the Alliance blog library, The Canadian Centre for Occupational Health and Safety, The Occupational Health Clinics for Ontario Workers Inc., and Statistics Canada.

Want to stay updated on health information? Subscribe to our quarterly newsletter here

World Spine Day: Small Habits make a Big Impact on Back Health

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When was the last time you thought about your back?
Chances are, unless it hurts or you can’t move, you probably don’t think much about back health.
October 16th is acknowledged as World Spine Day around the world. It’s a perfect time to raise awareness of back pain (low back pain being the most popular type), how common it is, and how to protect your back health, so you can keep enjoying the activities you love.

How big is the low back pain issue?

Big.

The most common form of back pain is low back pain (LBP) and it does not discriminate, affecting individuals at any age and stage of life. An estimated 619 million people worldwide experience LBP, and that it is expected to increase substantially given an aging population and modern (sedentary) lifestyles.

The numbers are startling:

  • LBP is the leading cause of disability worldwide and in Canada
  • A third of Canadians report that LBP limits their work and daily lives
  • LBP is the second leading cause (after the common cold) of workplace absences in Canada
  • One in four Canadian work absences are due to low back pain
  • Medical costs for LBP are estimated between $6B and $12B in Canada
  • This does not include disability payments or lost productivity

Source: Bone and Joint Canada, Canadian Chiropractic Association, and World Health Organization

What triggers back pain?

Like most things in life, it’s complicated.

The most common form of back pain is ‘non-specific LBP’, affecting 90% of patients.

This means that in 90% of cases, it is not possible to identify a disease or structural problem causing the pain.

However, lifestyle appears to be a major contributor. Typical risk factors for poor back health and low back pain include:

  • Inactivity or a sedentary lifestyle
  • Smoking
  • Being overweight
  • Excessive or improper physical activity
  • Gender 

Although low back pain can affect anyone – children, adults, older adults, it is more common among women and those between the ages of 50 and 55 years of age.

Back pain is estimated to affect 80% of people at least once in their lifetime.

Rest or movement? What is best for back pain sufferers?

It may be tempting to lie down or prioritize bed rest but if you or a loved one is experiencing back pain, this is actually one of the worst things you can do.

Research shows that limiting all movement may actually delay a person’s recovery by contributing to muscles seizing up or promoting a loss of muscle strength.

Instead, perform gentle movements such as walking and stretching. However, don’t perform movements that hurt and consult a licensed healthcare professional first so you don’t aggravate anything.

Tip: Chiropractors offer acute, maintenance, and supportive care options, depending on the root cause of pain, your health history, and wellness goals. Learn more in this recent blog.

How to prevent back pain?

There are some back pain risk factors that are preventable and others that are less so (such as your gender). Here are lifestyle habits to consider to minimize your risk of back pain:

Maintain a physically active lifestyle

  • Walk whenever possible, take stairs, park a little further from the grocery store

Optimize mental well-being

  • Life gets busy so prioritize self-care and having moments of quiet. Talk to a trusted confidante or your primary health care provider if you require additional support.

Maintain a healthy body weight

  • This will vary by individual but help yourself by maintaining a balanced diet and physically active lifestyle.

Avoid smoking

  • Research shows that smoking may contribute to low back pain by affecting blood flow and nutrient delivery to the back and spine.

Ensure regular good sleep

Maintain strong social connections

  • Meaningful connections support longevity and overall wellness, and can help with injury recovery and prevention.

Prioritize good study and workplace ergonomics

  • Given the time most individuals spend at a desk, either at work or studying, prioritizing proper ergonomics is essential. Keyboard and monitor placement, foot position, and desk and chair height, are all factors that can affect posture and potential pain levels.

Tip: Here are modified exercises you can perform to protect your back or minimize pain if you are suffering or recovering from a previous injury.

We've got your back - a final word

Low back pain is a significant health care issue and chances are that you or a loved one will likely experience at least one episode during your lifetime. It’s good to know the risk factors and lifestyle habits you can incorporate to reduce your risk. 

Your musculoskeletal health is our priority. If you have questions about this blog or any other health and wellness concern, contact our team. If we can’t help, we will recommend alternate resources that can.

Information for this blog was sourced from: the Alliance blog library, Bone and Joint Canada, Canadian Chiropractic Association, the Government of Canada, IHME, and World Health Organization.

Want to stay updated on health information? Subscribe to our quarterly newsletter here

October is ADHD Awareness Month: A Guide for Patients and Parents

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October is Attention Deficit Hyperactivity Disorder (ADHD) Awareness Month, and a good time to raise awareness of this increasingly common condition.

Did you know that ADHD affects:

  • 1.8 million Canadians (1 out of 21 Canadians)
  • Approximately 4% – 6% of Canadian adults
  • Approximately 5% – 7% of Canadian children
  • 65% of children diagnosed are likely to continue to experience symptoms as adults

Source: Centre for ADHD Awareness Canada

For those affected, ADHD can cause frustration, overwhelm, and an inability to focus, impacting how they live and function. This week’s blog explores ADHD signs and symptoms, how to seek a diagnosis, and resources for those affected, including caregivers.

ADHD 101

ADHD is a neurodevelopmental condition affecting how the brain manages attention, movement, and self-control. The term neurodevelopmental is used because it refers to disruptions in the brain’s development during childhood that can eventually lead to ADHD symptoms. 

Part of the challenge with identifying and diagnosing ADHD are that signs and symptoms can vary significantly, go unnoticed, or change over time. Individuals with ADHD may also have other conditions, making it even harder to identify.

Types of ADHD

There are three main categories of ADHD:

  1. Inattentive Type ADHD –  individuals have trouble focusing, listening, or following instructions. They often make careless mistakes, appear to daydream, or seem to “tune out.” They might forget things easily, lose items like homework or jackets, or avoid tasks that require sustained mental effort.
  2.  Hyperactive-Impulsive Type ADHD – individuals often appear ‘on the go’. They may fidget, run, or climb when it’s not appropriate, have difficulty sitting still, talk excessively, or blurt out answers before questions are finished. Impulsivity can show as interrupting others or acting without thinking about consequences.
  3. Combined Type ADHD – this is the most common form, where symptoms of both inattention and hyperactivity-impulsivity are present.

Can ADHD signs and symptoms vary by age?

Yes. Not only can symptoms vary by age but also by severity. Even hormonal changes can trigger symptoms but more on that later.

ADHD symptoms usually appear in children before age 12. Patterns of behaviour are often observed in pre-school or early elementary school and are stronger, more frequent, or more disruptive than typical for kids the same age. 

While the common signs may include frequent loss of interest in toys or activities, becoming easily distracted by stimuli or unrelated thoughts, or forgetful with daily activities, it is important to remember that these behaviours are normal in all children. Most parents can recall a time when their child was tired, excited, or overstimulated and displayed one of the behaviours above.

The difference with ADHD is how often and how strongly these behaviours occur, and whether they cause ongoing challenges at home, school, or in social situations.

The Centre for ADHD Awareness, Canada has compiled a list of age specific resources including diagnosis and assessment, treatment, and education. 

Find them here:

Tip: For parents of teens, the BC Children’s Hospital has created a useful resource detailing self-care, organization strategies, and screen time.

Why diagnosing ADHD is important

ADHD is one of the most common disorders in young people. If the behaviours observed are disruptive or negatively impact a person’s relationships or daily functioning, consider talking to your family doctor, pediatrician, or a psychologist familiar with ADHD.

According to the Centre for Addiction and Mental Health (CAMH), untreated ADHD can increase the risk of future challenges such as anxiety, depression, and difficulties with relationships. Eventually, these challenges can have a negative effect on a person’s confidence and self-esteem. A diagnosis helps those with ADHD and their caregivers find strategies to manage symptoms, promote independence and confidence,  and support success. 

Gender differences related to ADHD

While boys are diagnosed with ADHD more often in childhood, research suggests there are a number of reasons that women tend to have later diagnoses. 

Possible factors include:

  1. Girls are usually not as overtly physical so their symptoms are less apparent
  2. Hyperactivity in females may exist as thoughts rather than actions so are less visible
  3. Hormonal changes in perimenopause and menopause may trigger underlying symptoms, resulting in women seeking evaluation later in life 

Tip: Learn more about women and ADHD and how a later diagnosis changed one mother’s experience in this Today’s Parent article.

Can children outgrow and ADHD diagnosis?

According to the Centre for Addiction and Mental Health (CAMH), ADHD involves a biological and developmental difference in brain function, affecting brain chemistry and structure, leading to challenges with attention and regulating emotion.  

While ADHD symptoms may improve with maturity and management strategies, for 80% of children, their diagnoses continue through adolescence, with 65% experiencing symptoms into adulthood. 

ADHD and perimenopause and menopause

Changing estrogen and progesterone levels during perimenopause and menopause can disrupt dopamine regulation and contribute to ADHD symptoms such as inattention, memory issues, emotional swings, and overwhelm. Natural hormonal changes can heighten challenges related to organization and focus, and for some women, it may prompt them to notice their own symptoms or seek an ADHD evaluation.

Tip: This article provides a deeper dive on how perimenopause and menopause can impact ADHD symptoms in women. 

A final word

For ADHD Awareness Month, our goal was to overview ADHD and provide resources for more information. Chiropractic care can not treat or cure ADHD, however, patients find routine checkups helpful in supporting their family’s overall well-being. Our treatment plans identify, treat, and manage muscle and joint issues affecting posture, balance, and movement. Addressing patients’ physical concerns, allows them to focus on other priorities or conditions with less pain and restriction.

If you have questions related to this blog or any other health and wellness concern, contact us. 

If there is a topic that you would like to see covered, let us know. We will do our best to provide answers or find resources that can. 

 

Where we sourced this information

Information for this blog was sourced from ADDitude (ADHD Science and Strategies), Centre for ADHD Awareness, Canada, Centre for Addiction and Mental Health (CAMH), and Today’s Parent, 

Concussion Awareness Week: Know the Symptoms and How to Protect your Kids

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It’s Concussion Awareness Week in Canada! 

And as school and fall/winter sport seasons ramp up, a good time to review concussion symptoms in kids and how parents can protect them against injury. 

In Ontario, Rowan’s Law Day was September 24, 2025; another reminder of the importance of concussion awareness including prompt recognition, reporting, and return to play protocols to help protect young athletes.  

What are concussions and why are they so dangerous?

A concussion is a mild traumatic brain injury (TBI), usually caused by a hit to the head or a force to the body that shakes the head. Concussions can affect how the brain functions short and long term, if not managed well.

A child’s brain is especially vulnerable because it is growing and developing, and concussion symptoms are not always easy to spot. If children sustain repeated head injuries, rushing back into activity can have serious consequences on recovery and long-term function. 

Brain health is important at every age, and that starts with smart decisions in the first 24 to 48 hours after an injury.

Don’t ignore these concussion symptoms in kids

Concussions can be missed because symptoms can take up to 48 hours to appear. Watch for combinations of these signs and symptoms:

  • Headache or pressure in the head
  • Dizziness, clumsiness, or trouble with balance 
  • Nausea or vomitting
  • Sensitivity to light or noise
  • Blurry or double vision
  • Confusion, delayed responses, or ‘not feeling right’
  • Memory problems about the event or the day
  • Irritability, sadness, or unusual emotional swings
  • Excessive sleepiness, trouble falling asleep, or sleeping more than usual

If you notice immediate concussion symptoms after a fall or collision, remove the child from the activity and seek a medical assessment. Even If a concussion is not obvious, consider sitting them out to avoid further injury and risk. When it comes to brain health, it’s better to be safe than sorry so get medical attention if there is any doubt.

Tip: This brain safety primer for parents provides more details on what to watch for and resources for those who have sustained a brain injury.

Concussion Awareness Week and Rowan’s Law Day

Concussion Awareness Week is acknowledged across Canada during the last week of September. As research expands, there is increasing concern about the impact of concussions on children in sports. 

Rowan’s Law is Ontario’s concussion safety legislation, named after Rowan Stringer, a high school rugby player who died after multiple concussions. Observed on the last Wednesday of September, Rowan’s Law Day focuses on concussion awareness and encourages athletes, parents, and coaches to learn the signs, report symptoms, and follow safe return-to-play protocol. 

As education and awareness grows, there is increasing concern about the effects of concussions on children in sports. Learn more here. 

Suspect a concussion? Consider these steps.

Early actions can make recovery smoother. Whether you’re at a rink, field, or gym, parents can take these steps:

  • Remove from play immediately and do not return the same day
  • Seek a medical assessment from a qualified healthcare provider
  • Rest relative to symptoms for 24 to 48 hours – light movement is fine if it does not make symptoms worse
  • Limit screens and noisy environments until symptoms settle
  • Inform coaches and teachers so school demands can be adjusted
  • Follow a graded return-to-learn, then return-to-play plan guided by your health care provider

Some symptoms are red flags: if there is repeated vomiting, worsening headache, seizures, weakness, or unusual behaviour, go to urgent care or call emergency services.

Tip: In the event of a diagnosis, Brain Injury Canada has put together an extensive list of resources for those living with brain injuries.

How Alliance Chiropractic supports safer recovery

If you or your child has sustained a head injury, our team can provide supportive care alongside your family physician or pediatric care team. Our musculoskeletal focus addresses physical symptoms impacting your body’s posture, balance, movement, and function. In turn, these factors can also affect your body’s ability to recover or protect against future injury.

We help patients with:

  • Cervical spine assessment and gentle treatment to address neck stiffness, headaches, and posture strain
  • Vestibular and balance screening with home drills to reduce dizziness and improve stability
  • Gradual aerobic and strength routines that align with symptom limits and school demands
  • Education for parents and young athletes about pacing, sleep, and nutrition strategies
  • Coordination with your physician, school, or sport organization on return-to-learn and return-to-play steps
  • Sport specific strength and conditioning to protect against injury and support optimal performance

Our patients tell us they feel more confident when they have a clear, step-by-step plan. Injured or simply interested in learning more, if you are in Ancaster or the Greater Hamilton Area, we can help you navigate and protect your family’s brain health.

Everyday prevention for growing brains

Young brains are especially vulnerable given they are constantly developing and growing. Here are examples of ways to lower the risk of concussions without removing the joy of sport and play:

  • Teach and model safe contact and falling skills for age and sport
  • Prioritize sleep, nutrition, and hydration to support wellness and recovery 
  • Set a ‘no same day return’ rule after any suspected concussion
  • Build neck and core strength to stabilize the head during contact
  • Encourage honest symptom reporting and celebrate smart sit outs
  • Keep equipment in good condition and check helmet fit where appropriate

Small habits and practises can keep children active, confident, and safe.

Tip:  The Government of Ontario has compiled an extensive list of concussion safety and education resources to help parents, coaches, trainers, and athletes of all ages.

A final word on next steps

Concussion symptoms in kids are easier to manage when everyone knows what to watch for and how to respond. Concussion Awareness Week in Canada and Rowan’s Law Day are perfect reminders of the importance of concussion education and safety. For guidance on neck pain, headaches, balance, or safe activity progressions after a concussion, the team at Alliance Chiropractic can help.

Contact us if you have any questions regarding this blog or any other health or wellness concern.

Want to stay updated on health information? Subscribe to our quarterly newsletter here

Where we sourced this information

Information for this blog was sourced from Ontario.ca, the Ontario Chiropractic Association, Concussion Legacy Foundation, and Alliance Chiropractic.

Overscheduled Kids: What Every Parent Should Know

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Now that schools in Ancaster and Hamilton have been in session for a few weeks and fall activities have started, how are you feeling? 

As parents, we want our kids to have every opportunity but sometimes that can result in overscheduled kids and burnout all around. If your family calendar is packed with lessons, practices, and homework, it might be time to pause and consider a reset. Children need stimulation and structure, but they also need recovery, play, and quiet. 

At Alliance Chiropractic, we often see the physical toll of modern lifestyles. This article explores the risks of overscheduling children, what to watch for, and how to find a healthy balance to protect their growth and development.

Why a packed schedule can raise stress for kids

A busy calendar can teach time management and commitment, but constant rushing can also overload a developing nervous system. When every afternoon or evening is scheduled and busy, children get fewer chances to rest, move freely, and process their day. Over time, this pattern can contribute to burnout in children  and present as irritability, sleep problems, aches and pains, or a lack of motivation. 

Common stress responses in children can include clinginess, headaches, stomach pain, withdrawal, or trouble sleeping. 

Tip: United Nations Children’s Fund (UNICEF) has created a handy reference for parents and caregivers, listing common responses to stress by age level.

Overscheduled kids may miss key skill building

Parents may think that having their kids participate in lots of activities leads to superior skills development, yet the opposite can happen when schedules are too tight. Overscheduling can crowd out essential skills like creativity, self regulation, problem solving, and persistence that typically grow during free play and unstructured time. 

Beyond financial considerations, there may also be other factors to consider such as as travel time, additional prep or pre-activity expectations, or conflicts with existing family or other commitments. These can add up if each child in your family is enrolled in multiple extracurricular activities. 

Tip: This article lists important considerations for parents when deciding on  extracurricular activities for their children.

Encourage healthy risks

“Children should be kept as safe as necessary during play, not as safe as possible”

And that’s an important distinction, as noted by Dr. Emilie Beaulieu, in a guidance document she authored for the Canadian Paediatric Society.

Outdoor risky play such as climbing, exploring, or rough-and-tumble with clear ground rules, helps children build confidence, assess danger, and develop motor skills. When every minute is supervised and scripted, children lose chances to learn how to judge risk for themselves. 

Encouraging short daily windows for supervised independence can help reduce anxiety, build confidence, and promote resilience.

Time in nature can be powerful

Nature is a free, low tech option that supports positive mood, focus, and physical health. In fact, research shows that children who regularly spend time outdoors benefit in multiple ways including improved attention, stronger fitness, and reduced stress. Just 20 to 30 minutes of outdoor play can make a difference. 

Families in Ancaster and the Greater Hamilton area have access to an extensive range of trails, parks, and greenspaces, making nature time easy to add to your routine.

Tip: Learn more about the benefits of hiking and spending time outdoors in our previous blogs.

Would you recognize burnout in your children?

Monitor your child for any changes in mood, behaviour, or habits. Depending on your child’s age, check in daily after the school day or Sunday evening before the start of a new week.  

If any of these behaviours or symptoms are familiar, your child could be experiencing burnout:

  • Mood – increased meltdowns, irritability, or withdrawal
  • Physical symptoms – headaches, stomach aches, sore neck or shoulders
  • Sleep – difficulty falling or staying asleep, restless nights, or early waking
  • School and extracurriculars – poor focus, concerns related to attending school or participating in previously enjoyed activities
  • Social – loss of interest in seeing, playing, or spending time with friends 

If any of the above are new or a change from usual patterns of behaviour, monitor closely. If they persist, consider speaking to teachers, coaches, or others who regularly interact with your child. If your child is older, try having a direct conversation to understand what could be going on. It may be time to alter schedules or lighten your child’s activity load.

Build recovery into routines

Small shifts can make a big difference. You may not need to drop activities entirely, but make sure blocks of free time and rest are actually on the calendar.

For example:

  • Protect one no-activity window each week, a blank afternoon or day for open play or nature time
  • Cap organized activities to one sport or club per season
  • Build a 30 to 60 minute after-school buffer for snacks, movement, and quiet
  • Add a daily 20 minute outdoor break after school, walk, scooter, or backyard games
  • Schedule outdoor play or a family walk before recreational screen time
    Do a Sunday backpack check, lighten the load and plan lunches together
  • Start a lights-down routine at night, consistent bedtimes and calming pre-sleep steps
  • Hold a quick Friday family review, what felt good, what felt rushed, and what to change
    Rotate chores so children contribute while learning responsibility
  • Choose one weekly family night for games, reading, or puzzles
  • Prioritizing downtime and rest matters for two reasons:
    • 1) It gives children time to reset
    • 2) It can also support and improve performance in the activities they keep.

Tip: Boredom can be beneficial. Learn more about the benefits of boredom among children in this recent Today’s Parent article.

How Alliance Chiropractic supports active kids

Our goal is to help patients feel and move better. We use a big picture approach to identify problem areas and develop individualized treatment plans that promote and maintain well-being. 

When it comes to children, here are some examples of what we provide to support their musculoskeletal health: 

  • Age appropriate care for posture strain, growing pains, and activity related aches
  • Movement analysis to identify problem areas or gaps, then simple home exercises perfect for young attention spans
  • Backpack, desk, and screen time ergonomics to prevent and reduce neck and shoulder tension
  • Sport specific strength and conditioning guidance and injury prevention
  • Activity pacing recommendations to ease transitions from desk and study time to intense physical activity such as practises or games (hint – always warm up and use safe stretching techniques!)
  • Activity and movement guidance to match lifestyles and family schedules
  • Collaboration with your family physician or other providers when symptoms require further assessment

When pain and tension are managed, children have more energy for school and play. Routines that include time for rest and recovery help guard against the risk of burnout in children, making room for the skills and development that matter most.

If your child is experiencing physical symptoms related to burnout, overuse, or overscheduling, we can help. We will assess your child to identify problem areas and develop a treatment plan. Our patients also benefit from an extensive network of Ancaster and greater Hamilton area health care providers if a referral elsewhere is necessary. 

Contact us if you have any questions regarding this blog or other health or wellness concern

Want to stay updated on health information? Subscribe to our quarterly newsletter here

Where we sourced this information

Information for this blog was sourced from Canadian Paediatric Society, Nature Canada, Psychology Today, The Conversation, Today’s Parent, and UNICEF.