You have a headache? You certainly are not alone! Fifty-nine percent of Canadian adults report suffering from some form of headache.1 Headaches can be debilitating, but most often feel like unpleasant discomfort, pain or pressure that can be addressed by manual therapies, relaxation and rest, hydration and even short-term use of pain medication. Yet, in severe
Neck pain can be caused by trauma, inflammation and even repetitive stress on related structures. In fact, among repetitive stress injuries (RSIs), neck and shoulder pain were most common at 25%, with wrist and hand pain coming a close second at 23%.1 . Interestingly, a large portion (55%) of RSIs occur while on the job and
Hiking is a great way to combine exercise with exploring the great outdoors. However, as with all exercise, it may result in back pain. There are a few ways that you can minimize or eliminate back pain so you can get in all the fresh air you need with no aches and pains.
Keep Muscles Strong
Back pain is often caused by overcompensation for other weak muscles. One of the best ways to prevent or treat back pain from hiking is to build up your abdominal and gluteal muscles. Back muscles often become overworked and sore from doing the work of these muscles. Before a huge hike, spend six weeks doing extra squats and crunches, or your other favorite core exercises.
Prepare for Your Hike
The things you do to prepare for a hike can have a huge effect on how you feel during and after it. First, pack appropriately. Make sure your backpack is light and that you have appropriate shoes and plenty of water. Second, work up to huge hikes. Let your body get used to smaller treks before taking on huge endeavors. Last, stretch thoroughly before embarking on your hike. This will ensure that your muscles are warm and loose as you head out on your adventure.
Maintain Good Form
When you are hiking, you can prevent a great deal of back pain by simply paying attention to your posture. Make sure you are walking with a straight back, shoulders back, and head high. Many people find that using walking poles helps them to keep good posture.
If you get back pain during the hike, stop often to stretch. Roll your head in circles to relieve neck pain. You might even try wearing a stick-on heat pack like Thermacare to keep your muscles warm and pliant while you hike.
Some back pain is normal with repetitive exercise, but it’s important to get help if it doesn’t get better or disappear with these measures. If your back pain continues to stop you from hiking, book an appointment at Oliver Chiropractic Wellness Clinic by calling 780-455-2112.
To you, your pain is very personal and very real. Yet, it is common for many chronic pain sufferers to show no overt physical signs that might explain why they are experiencing pain. Due to the general misunderstanding of pain, you may feel frustrated to repeatedly explain your pain to family, friends and even your
Odds are that you or someone you know has suffered from back pain in the past year. Low back pain, in particular, is very common affecting four out of five people at least once in their lifetime1,2. A recent survey revealed that, in Canada, back pain continues to be the most common health complaint of