The musculoskeletal (MSK) system is made of an intricate network of muscles, bones, joints, tendons, and ligaments that help us perform the activities of daily life. It enables our physical movement as well as providing form, support and stability to our bodies. Injuries to any of these structures, or a combination of these, can cause
Driving with good posture will help you avoid back pain. This is especially true when you drive for a long distance, but you should get in the habit of good posture even on short trips. Here are posture tips specific to driving.
Relax Your Shoulders
Many people tense their shoulders while driving. This causes neck pain, shoulder aches and other, similar problems. Take a moment when driving to observe your body position and note whether or not you are scrunching your shoulders or leaning forward. Be conscious of letting your shoulders relax naturally every time you observe that you are tensing up.
Watch Your Grip
Gripping the steering wheel the whole time you are driving does not make you a safer driver and puts you at risk for aching muscles, particularly in the arms and wrists. Let your hands remain relaxed while holding the steering wheel. The only time a tighter grip is required is when you are making turns.
Adjust Seating and Steering
Good driving posture does not mean simply sitting up straight. In fact, a slight incline to the seat is better because it distributes your weight more evenly, putting less pressure on your spine. Adjust your seat so that you are just slightly inclined backward and that your knees are slightly lower than your hips. Your feet should reach all pedals easily without effort. In addition, your steering wheel should be angled and close enough that you do not have to hyper-extend your arms to reach it as this creates tension in the shoulders.
Avoid Slouching
While it is good to relax and remain comfortable while driving, slouching is not the answer. It might feel comfortable in the beginning, but slouching places stress on your muscles and bones, especially the lower back and sides. If you are slouching on longer drives, soon you will find you will need to change positions frequently to avoid pain. Look at the angle of your body. You should be only slightly reclined with your knees slightly lower than hip level rather than drawn up and your shoulders should be relaxed and even. Placing one arm on the window ledge tends to put your whole body slightly off center and should be avoided.
Years of driving with poor posture eventually takes a toll, but it is never too late to correct your posture. If your back pain keeps you from enjoying your drives or from living life to the fullest, book an appointment today at Oliver Chiropractic Wellness Clinic by calling 780-455-2112.
Concussions can be a common form of injury, affecting between 5 and 10 percent of all athletes1. At times, symptoms of a concussion can be overlooked by players, coaches and parents; however, the reality remains that a concussion is a traumatic brain injury and should be taken seriously to prevent long-term consequences. Athletes should seek
As part of the medical services for the Pan Am and Parapan Am Games in Toronto this summer, there are nearly 140 volunteer chiropractors working alongside other healthcare professionals to help manage musculoskeletal (MSK) injuries among athletes. Chiropractic care as part of the medical services team can help manage MSK injuries and enhance performance to ensure
The Pan Am and Parapan Am Games are taking place in Toronto July 10-26th and August 7-15th respectively. To celebrate, the Canadian Chiropractic Association will be featuring a special blog series throughout the month of July and early August that focuses on injury prevention related to Pan Am and Parapan Am sports. Many of the
The summer months are generally active for everyone. There are events and day trips, added work around the house and summer sports activities, for example, that require us to be more physically active than we would be in the winter months. That being said, the extra activities can put additional strain on our backs that
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