Back Tips

Back pain is one of those things that you don’t think about until it’s all you think about. When your back hurts, many other things suffer, too. Your energy is lower, your focus shifts and your favourite activities often become sidelined. Everyday activities such as getting in and out of the car, lifting a child or carrying groceries can become painful and exhausting. Even if you are not feeling sore, your back may potentially be stressed and headed toward injury

Indicators of a Healthy Back

1. Good posture

A healthy back can hold itself up straight with relatively little effort. Slouched posture puts stress on your spine, and even your organs.

2. Ease of movement

Ease of movement means lack of stiffness or limitations when doing things like getting in and out of a chair or car, or bending over to pick up something. If you are usually stiff, your back may need a tune-up.

3. Range of motion

Range of motion is about your ability to bend and turn your torso.

For example, can you:

-Turn your chin to your shoulder?

-Go past your knees when bending forward to touch your toes?

-Reach your knees with your fingers when bending sideways?

-Tilt your head far enough back to see the ceiling without bending your back?

Reduced flexibility may be a sign that your spine isn’t moving properly.

4. Performance

A healthy back should be able to sustain physical activities such as gardening or spring house cleaning, without being so sore the next day that you can hardly function. It’s OK to be a little stiff, but not to the point where you can’t move.

Tips for a Healthy Back

-Be aware of your posture when sitting, standing, and even sleeping – sleeping on your back or side is best for your spine.

-Build core muscle strength. This means the muscles in your abdomen, back and sides. These muscles are what hold your spine upright, and strength with them means less strain on your back.

-Drink lots of water to keep the discs of your spine well hydrated, so they can do their job.

-Practice good nutrition for healthy bones and muscles, and to prevent osteoporosis. Take your vitamins and eat foods high in nutritional value to help supplement your growth and survival.

-Take frequent stretching breaks to keep your back limber. Any position for too long is bad for your back, so frequent breaks are optimal. Staying in shape and keeping your cardiovascular health maintained are both critical for general and back health.

-Practice safe lifting techniques. Keep your back straight, bend your knees and use your leg muscles to lift. Keep the C-curve in your lower back as you are lifting to prevent injury.

Think about your back before it hurts! A lack of pain does not mean everything is working properly. A spinal assessment, especially after a fall or sprain, is a good investment in your back’s health.

Resources

Canadian Chiropractic Association. 2013. http://www.chiropracticcanada.ca/en-us/backs-and-health/back-care-tips/healthy-back/back-tips.aspx

Hockey Stretches

Before You Start

1.     Invest in equipment, sticks and skates that suit your height and size

2.     Wear your helmet! Make sure the cage, shield or visor is properly secured

3.     Sharpen your skates regularly

4.     Repair or replace damaged or broken equipment especially safety equipment!

If you are new to the game, get checked by a health professional, such as a chiropractor, to make sure it’s an appropriate fitness activity for you. If you are a regular player, routine chiropractic check-ups can help optimize your muscle and joint function and deal with stiffness and soreness before they sideline you.

Remember

• Always warm-up before pre-game stretches (don’t stretch a cold muscle!)
• Don’t stretch too far. Be comfortable with each stretch
• Don’t bounce when stretching.
• If you experience pain that lasts longer than your usual post-game soreness, ice the area and consult a chiropractor.

Pre-Game Stretches

1. Hamstring Stretch

Lay on your back, bend one knee and bring the leg towards your chest. Hold the back of the thigh with both hands and straighten the knee as much as you can by raising your foot towards the ceiling. Hold the stretch for one second, then bend the knee and straighten again. Repeat 20 times on each leg.

2. Groin Stretch

Stand with your feet slightly wider apart than your shoulders. Bend your knees. Shift your weight to the right leg. Reach down and across your body with your left hand to touch your right foot. Then shift your weight to the left leg and repeat the opposite on this side. Repeat 10 times on each side.

3. Hip Flexor Stretch

Stand with your feet shoulder-width apart. Step forward with your right foot into a lunge position. Your right knee should be directly over the toes of your right foot. Keep your left leg and your back straight. Hold for one second and repeat 10 times on each side.

Injury Check!

If you are injured during practice or a game, don’t try to play through it. Put ice on the injured area for periods of 15-20 minutes.

If you hit your head, be aware of signs of concussion:

• Dizziness
• Blurred vision
• Problems with your co-ordination or balance
• Difficulty remembering team mates’ names or the plays
• ANY loss of consciousness

If you think you suffered a concussion, have neck or back pain, or experience tingling or numbness, get examined by a health care professional immediately.

Resources

Canadian Chiropractic Association. 2013. http://www.chiropracticcanada.ca/en-us/backs-and-health/back-care-tips/at-play/hockey-stretches.aspx

Pass (on) the Salt!

People hear the word sodium, and they think salt. Sodium is an element that is found in salt and in many foods. Canadians eat about 3400mg of sodium each day, which is more than DOUBLE the required amount. An adequate amount of sodium is anywhere from 1000-1500mg of sodium per day. The upper limit of salt intake for those 14 years of age and up is 2300mg per day. That is the highest amount of sodium that can be ingested safely without posing a health risk. For children, pregnant women and people older than 70, this limit is greatly reduced.

Excess sodium can lead to high blood pressure, increased risk of osteoporosis, stomach cancer and severity of asthma. High blood pressure is a major risk factor for stroke, heart disease and kidney disease.

It was found in a study in 2004 that over 85% of men and ~70% of women had sodium intakes exceeding the tolerable upper intake level. These high intakes were also seen in young children; where upwards of 77-93% of children exceeded the upper limits. Actual sodium consumption was probably even higher than these estimated amounts because people tend to underestimate their intake.

Many people say “Oh I don’t add salt to anything, that can’t be me”. Unfortunately, salt is already in your food, particularly anything that comes in a package. Bread, processed meats, soups, gravies, sauces, cheese, milk products, chips and salty snacks, all contribute to the salt spike.

Some benefits of sodium reduction are a decreased risk of stroke and cardiovascular disease, reduction of high blood pressure, increase in calcium and bone metabolism, decreased risk of stomach cancer and decrease in severity of asthma. Removing sodium out of the diet is a cost-effective and efficient way to reduce cardiovascular disease. In Canada, it’s been estimated that if average sodium intake is reduced by 1840mg per day, the prevalence of high blood pressure would decrease by 30%! That is a huge cost savings billions of dollars per year in health care costs.

Awareness and education of sodium intake is crucial. Even though you do not add salt in your cooking, the salt may already be there. Take a look at the labels and compare sodium levels to see what you are actually consuming. Next time you are checking calories or fat content, take a look at the sodium levels and see if it truly is a healthy option!

Resources

Health Canada-Food and Nutrition. http://www.hc-sc.gc.ca/fn-an/nutrition/sodium/index-eng.php