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5 Tips to Avoid Back Pain While Traveling

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For many, summer signals vacation season with travel being a key part of those plans. Traveling is a fantastic way to enjoy new experiences, whether you are flying to a far-off paradise, driving to a serene retreat, or jetting off to explore a new country. However, back pain can often ruin plans, and at Alliance Chiropractic, we regularly see patients who return from their anticipated vacations and are in pain. Don’t let your back ruin your travel plans – here are five essential tips to help you avoid back pain while traveling.

Tip 1: Choose Lightweight Luggage

To prevent back pain, opt for lightweight luggage that is easy to handle. Select a suitcase with four wheels so it can be easily maneuvered and an ergonomic backpack for your carry-on. You will likely find that you do not need about 30% of what you initially pack, so be selective and only bring what is necessary.

Tip 2: Lift Carefully

Lifting heavy luggage is a common cause of back injuries. Be mindful when lifting bags into and out of your car trunk, placing them in overhead compartments for flights, or adding/removing them from conveyor belts at the airport. Remember to avoid lifting heavy items above your head whenever possible to reduce the risk of injury. Another useful tip is to ensure you hold objects close to your body while moving them – don’t reach or twist while holding anything heavy.

Tip 3: Keep Moving and Stretching

Long periods of sitting during travel can lead to back pain. If you are driving, take breaks at rest stops to stretch and move around. On flights, walk the aisles and stretch periodically when it is safe to do so. Keeping active is vital for maintaining a healthy back. Consider using the Straighten Up app, created by Canada’s chiropractors, for simple posture exercises.

Tip 4: Stay Hydrated

Hydration is crucial for overall health and can help prevent back pain. The human body is about 60% water, so it is essential to drink plenty of fluids. Bring water bottles for long car journeys and a reusable bottle for air travel. Most airports have water fountains near restrooms where you can refill your bottle after security.

Tip 5: Manage Stress

Traveling can be stressful, which can exacerbate back pain. Stay calm and focus on the positive aspects of your journey. Think about the exciting destination ahead or the great memories you will create. Taking time to relax, move, and stretch will help you enjoy your trip and return home feeling great.

Other Helpful Considerations:

  • Warm Up Before Starting: Begin your journey with a few stretches to prepare your body.
  • Mind Your Posture: Maintaining good posture while sitting can help prevent back pain.
  • Think Outside the Box: Find creative ways to reduce physical strain while traveling.

By following these tips, you can protect yourself from back trouble, and ensure your vacation remains comfortable and pain-free. Experiencing travel related or any other form of back pain? Contact the Alliance team – serving Ancaster and Greater Hamilton area patients for over 25 years. 

We’d love to hear from you – let us know if you have questions regarding this blog or any other health or wellness concern.

information for this blog was sourced from BCChiro and JAYRIDE.

The Benefits of Daily Movement: Unlock a Spine-Friendly Lifestyle

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Realize the Benefits of Daily Movement

Greetings, Alliance Allies! Embracing the benefits of daily movement is more than just a fight against a stationary lifestyle. It’s a commitment to nurturing your spinal health and, by extension, your overall well-being. Modern life can be a hustle, and the ease of remaining stationary is undeniable. However, stillness is far from what our bodies crave. Let’s break downthe benefits of daily movement through the lens of spinal health.

The Profound Impact on Spinal Health

Our bodies are not designed to be stationary for extended periods of time (with the exception of sleep). Engaging in daily movement helps prevent the stiffness and discomfort that often accompanies prolonged periods of inactivity. The motions we engage in, no matter how minuscule, help keep our spines mobile and healthy. Research confirms a variety of health benefits linked to regular physical activity and exercise.

Beyond the Backbone: Holistic Health Gains

As outlined by registered Kinesiologist Julie Bellini, the quality and quantity of daily movement positively impacts your physical health AND supports a better quality of life. Regular physical activity dramatically lowers the risk of heart disease, stroke, and a host of other health conditions. Additional benefits include more energy, better sleep, improved digestion, and enhanced memory.

The Route to Daily Movement: Making It Achievable

Embarking on a journey of daily movement does not need to be daunting. Keep in mind that any level of physical activity is better than none. If you are limited by joint stiffness and pain then consider activities such as swimming, biking, or walking supported by poles to bolster your cardiovascular stamina. Aim for 30 minutes a day or start with 15 minutes of activity, twice a dayThe emphasis is on finding what resonates with your body: keep it simple and set a goal for yourself. If walking for more than 15 minutes is difficult or daily activities are painful, it may be time to seek professional advice.

Crafting a Movement-Centric Routine at Alliance Chiropractic

At Alliance Chiropractic, located in Ancaster, and part of the Greater Hamilton Area, we are here to support and guide you on your wellness journey. Whether its treating an injury, restoring proper body movement, or helping you achieve your wellness or activity goals, our team of experts can help. They will work with you to develop an individualized plan, and equip you with the tools and knowledge you require to maintain your target level of health. 

Here’s a fantastic 30 minute Core and More exercise video to help get you started

Embrace Better Posture with ‘Straighten Up Canada’ Today”

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How many hours a day do you sit? Whether it’s at work, driving, or enjoying some TV time, we all do a fair bit of sitting. Add poor posture to the mix, and you have a recipe for back pain and a multitude of other problems. Did you know that issues like lower back pain are among the top reasons for missed work here in Canada? It’s high time we take a step towards better spinal health: the ‘Straighten Up Canada’ initiative is one way to help you get started.

Meet Your New Posture Buddy: Straighten Up Canada - The App

Consider this a gift for your spine. Canadian chiropractors recently developed the ‘Straighten Up Canada’ app: it’s FREE, simple, and takes only about three minutes of your day. The best part? You can use it anywhere, anytime. The app can be easily incorporated into your exercise warm-up or cool down routine, or as a quick work break while sitting at your desk.

'Straighten Up Canada' as Your Go-To Solution

Proper posture goes beyond looking good; it also affects how you feel and your overall level of health. Here are a few perks of maintaining good posture:

  • Look and feel great
  • Help prevent annoying back aches and muscle pains.
  • Reduce joint wear and tear
  • Improve efficiency and save energy for the activities you love
  • Increase your spine’s flexibility, improving resilience for life’s twists and turns.

The 'Straighten Up Canada' app comes packed with helpful features:

  • 12 easy posture exercises
  • Options for both adults and youth
  • Clear images and videos to guide you
  • Progress tracking
  • Personalized reminders
  • Optional progress sharing with friends 
  • Information about your spine and common back problems
  • Blogs and updates giving you the latest on musculoskeletal health

Download the ‘Straighten Up Canada’ app to start your journey to better posture, and feel the difference a healthy and functional spine can make. The team at Alliance Chiropractic is ready to serve patients in Ancaster and the Greater Hamilton Area. Whether you are looking to treat an existing musculoskeletal issue or want to prevent future injury, our doors are open. Together, let’s ‘Straighten Up Canada’, and ensure you look and feel your best. 

Four Stretches to Maintain Shoulder Mobility

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Find the Best Stretches for Frozen Shoulder

Hey Alliance Allies! Like so many other things, we often take our health for granted until we have problems. Maintaining shoulder mobility and function is an important part of overall wellness – from lifting, carrying, pushing, and pulling as needed in our daily activities to recreation fun such as golf, tennis, or pickleball – proper shoulder movement is essential. One way that patients can ensure optimal shoulder function is by maintaining good shoulder health. Here is a list of fantastic stretches from Harvard Health Publishing to help keep your shoulders moving and performing their best.

 

Please note that if any exercise causes pain or you have a known shoulder pathology, you should speak to Dr. Morphet or your health care provider prior to attempting these or any new exercises.

Wall Climb Stretch for Your Frozen Shoulder

Get ready for some wall action! Stand straight, face the wall, and let your fingers do the climbing. This technique involves gradually walking your fingers upwards, as though you are trying to scale it. Using your right arm to ascend, you will likely notice tension building in your shoulder – this is an indication that the stretch is doing its job. Hold for a few moments at your highest comfortable point; then carefully retract; repeat three to four times; then switch to your left arm. This stretch targets the shoulder’s muscles and tendons and enhances overall flexibility.

Doorway Stretch: A Dual Benefit for Chest and Shoulder

Using a doorway as a prop, this stretch aims to alleviate tightness in both the shoulder and the chest region. Place your right hand on the door frame and gently rotate your body away, creating a stretching sensation permeating both areas – hold for 10 to 30 seconds. Return to the starting position and repeat three to four times before switching to the left side. Done consistently, this stretch can greatly assist in improving range of motion.

Comprehensive Shoulder Stretch: Unfreeze the Frozen Shoulder

Maintaining your shoulders’ full range of motion is important to ensure proper function. Start by standing tall, feet set hip-width apart. Gently place your left hand on your right shoulder, as if giving yourself a reassuring pat. With your right hand, hold your left elbow, drawing it across your chest. You should feel a gentle stretch at the back of your shoulder. Hold for 10-30 seconds, then gently return to the starting position.. Repeat three to four times before switching to the other side.

Rotational Stretch for Frozen Shoulder

Start by softly resting the back of your right hand against your lower back, fingers pointing upward. Slowly elevate your hand, sliding it up your back as far as it remains comfortable. Hold each stretch for 10 to 30 seconds. Repeat three to four times before switching to the other side. 

Remember to stretch at least once a week:

Stretching not only prevents injuries but can also help those who are experiencing shoulder problems by restoring mobility. Regular practice, coupled with an awareness of your body’s signals, is key. Always consult with a health care provider prior to beginning or resuming any exercise program, and if you have any concerns, questions, or require a more tailored approach, Dr. Morphet is available to guide you on your journey to optimal shoulder health.