Category: Blog

Backpacks are the better option BUT only if worn properly by evenly disturbing weight across your shoulders and body and not overloaded.

One shoulder bags may cause alignment issue in our backs because the weight of the bag is unevenly distributed across your body.

How Can Backpacks Cause Back Problems?

Heavy backpacks may cause you to lean forward. Over time this can cause the shoulders to become rounded and the upper back to hunch which causes neck and back pain.

If you wear your backpack over just one shoulder, or carry your books in a messenger/shoulder bag, you may end up leaning to one side to offset the extra weight which may cause lower and upper back pain and strain your shoulders and neck.

Also tight, narrow straps that dig into your shoulders can pinch nerves and interfere with circulation, and you might develop tingling, numbness, and weakness in your arms and hands.

Is My Backpack a Problem?

You may need to put less in your pack or carry it differently if:

• you have to struggle to get your backpack on or off
• you have to lean forward to carry your pack
• you have back pain

If you adjust the weight or the way you carry your pack but still have back pain or numbness or weakness in your arms or legs, talk to your massage therapist or chiropractor.

Tips for Choosing The Right Backpack

• Consider the construction. Look for two padded straps that go over your shoulders. Wider straps are the best. Look for a backpack with a waist belt, which helps to distribute the weight more evenly across the body.
• Carry it properly adjust the straps so the pack sits close to your back. If the pack bumps against your low back or your butt when you walk, the straps are probably too long. Always pack your backpack with the heaviest items closest to your back. Don’t drop all your stuff in the main compartment (using the side pockets will distribute the weight more evenly). Wear both straps over your shoulders.
• Use your locker. Keep your heavy books and things you don’t need in your pack.
• Plan your homework so you won’t have to tote all your books home on the weekend.
• Get two sets of books and keep a set at home.
• Limit your load to no more than 10% to 15% of their body weight.
• Pick your pack up properly by bending your knees

Watching random people these days, I notice how they are walking or sitting with their head cranked all the way forward, shoulders hunched and looking down at their phone, causing very bad posture.

Practitioners at New West Wellness Centre Inc. have noticed an increased number of patients (all ages) with neck pain, shoulder pain and signs of early disk degeneration in their neck. The trend is worrying, since mobile-device usage continues to increase.

Iphone and Android use cause a lot of problems over time, including neck and shoulder pain, headaches, and premature disk degeneration that can lead to arthritis, and a hunched back.

A good neutral spine should be your ears in line with shoulders which are pulled back and eyes looking forward.

How to prevent future neck and back problems:

Practice perfect posture.

Stand or sit with a neutral spine, with ears over shoulder and shoulders over hips. Pretend like someone is pulling a string from top of your head and its making you taller.

Vary postures, set limits and take breaks.

Take breaks often. Set timers on your phone. Find exercises to stretch out. Bring Devices up to eye level. You can use things to prop up devices. Hold up your phone to eye level giving your self a shoulder work out.

Make Technology work for you.

Use the talk-to- text function. Use Siri on IOS or Voice Search on Android devices.

Strengthen your neck muscles.

Chin tuck (tuck your chin back as if you are trying to give yourself a double chin). Do 2 sets of 10 reps randomly through the day and tilt your head sideways by bringing your ear to your shoulder, Hold 30 seconds, 2 times each side.

Cupping is becoming well know since a lot of the Rio Olympic athletes have been seen with these mysterious circles on their skin.

Cupping is the term applied to a technique that uses suction devices that are placed on the skin. The  way our Acupuncturist can create the suction in the cups involves a pump that  creates a vacuum seal against the skin.

Once the suction has occurred, the cups can be gently moved across the skin or stay stationary. The suction in the cups causes the skin and superficial muscle layer to be lightly drawn into the cup. Cupping is much like the inverse of massage – rather than applying pressure to muscles, it uses gentle pressure to pull them upward.  Once suctioned, the cups are generally left in place for about ten minutes while the patient relaxes.

Generally, cupping is combined with acupuncture in one treatment, but it can also be used alone. The suction and negative pressure provided by cupping can loosen muscles, encourage blood flow, and sedate the nervous system (which makes it an excellent treatment for high blood pressure). Cupping is used to relieve back and neck pains, stiff muscles, anxiety, fatigue, migraines, rheumatism, and even cellulite. For weight loss and cellulite treatments, oil is first applied to the skin, and then the cups are moved up and down the surrounding area.

Similar to acupuncture, cupping follows the lines of the meridians. By following the meridians, cupping helps to open the paths through which life energy flows freely throughout the body, thus providing a smoother and more free-flowing qi. Cupping is one of the best deep-tissue therapies available with the least discomfort. It is said to affect tissues up to four inches deep.

Toxins can be released, blockages can be cleared, and veins and arteries flow can be cleared. Besides the bigger areas of the body, hands, wrists, legs, and ankles can be ‘cupped,’ thus applying the healing to specific organs that correlate with these points.

This treatment is also valuable for lungs, and can help clear congestion from a common cold or help to control a person’s asthma. In fact, respiratory conditions are one of the most common maladies that cupping is used to relieve.

Summer equals flip-flops but for may of us this may not be so good for your back. Especially if you already suffer a current and/or previous back injury.

 Walking in flip-flops offers NO foot and ankle support, minimal cushioning, puts you at greater risk of trips and falls, and alters the way we walk, which may result in pain from the feet up legs, into the hips and lower back.

Not only do you have to pinch or curl your toes to keep the shoes from flying off while walking, but you also actually shorten your stride for this purpose, which puts  strain on your feet, hips and lower back muscles. Your foot contacts the ground differently in flip-flops, too, with more pressure put on the outside edges and less on the heel. This causes a slight rotation of the lower portion of your leg, which in turn changes the angle of your pelvis and prompts increased torsion of the lower spine. Such changes to your body mechanics can cause stiffness and pain in the lumbar region, which may worsen over time.

Although most cases of back pain resulting from flip-flop wear can be decreased or ended by simply wearing more supportive footwear,

 IF YOU WILL BE DOING A LOT OF WALKING OR EVEN STANDING FOR LONGER PERIODS OF TIME, FOOTWEAR WITH MORE STABILITY IS A BETTER CHOICE. EVERYTHING IN MODERATION!

1. Neck Rolls:

Start with right ear to right shoulder then reaching the chin to the chest and then over to left ear to left shoulder and back, repeat 10 times slowly.

2. Shoulder Shrug:

Inhale the shoulders up to the ears, hold for shoulders and breath for 10 seconds, slowly exhale while releasing the shoulders down, repeat 5 times.

3. Elbow Circles:

Extend the arms out to the side then place the hands on the shoulders, bring the elbows together in front of the body. Slowly circle the elbows back over the head making a circle and the elbows will meet again in front of the body, repeat 5-10 times then circle opposite direction, repeat 5-10 times.

4. Wrist Release:

Standing, place both palms on the desk starting with the shoulders over the wrists for all positions. Slowly flip the palms face-up and fingers pointed towards the body and shift the shoulders back from over the wrists to over the fingers as far as possible with out Discomfort.

Do not let hands come off the table for 2-3 breathes then meet back with shoulders over the wrists. Repeat the exercise with the palms face-down and the fingers pointed towards the body.

5. Side bending

Sit in a chair with feet flat, with a straight spine, extend both arms above your head. Slowly release the right arm towards the ground.

Allow the left hand to reach over the head towards the right side. Hold for 2-3 breathes and switch sides, repeat as many times as is comfortable.

6. Forward Fold with Bent Legs:

Sit straight up in a chair with feet flat, curl the chin gently into the chest and roll down with the spine as far as possible.

If chest reaches the thighs, allow the arms to be heavy and hang in front or behind the lower leg to stretch the upper back. most Starting at the tailbone Slowly roll up one vertebra at a time until the head is the last thing to lift.

There are many foods that have a high water content. In addition to drinking water, eating the fruits and veggies listed below can help a person stay hydrated:

Percentage of water in each Fruit:

• 90+%: watermelon, strawberries, cantaloupe, grapefruit
• 85%- 89%r: raspberries, pineapples, plums, peaches, oranges, cranberries, apricots, blueberries
• 80%-84%: apples, cherries, grapes, pears

Percentage of water in each Vegetable:

• 90% and above: iceberg lettuce, cucumbers, celery, tomatoes, zucchini, broccoli, cabbage, cauliflower, sweet peppers, spinach, romaine lettuce
• 85%-89%: Carrots, winter squash, parsley, hot peppers, kale, Brussel sprouts
• 80%-84%: green peas, artichoke, leek

Signs of dehydration can appear in many form, one of them being hunger. Making an effort to drink water daily and eat foods high in water content can go a long way and our Naturopathic Dr.Ling Voon can help you with your meal planning and help you stay healthy and Hydrated.

1. Kiwifruit
High in vitamin C, which is an important immune-boosting nutrient, as well as in vitamin E which helps protect your body from viral and bacterial infections

2. Blueberries
A classic antioxidant-rich berry. High in vitamin C and A, which is involved with antibody production.

3. Papaya
This tropical fruit is rich in beta-carotene which converts into vitamin A in the body.

4. Strawberries

Rich in both vitamins A and C, and the seeds also contain minerals that support immune action.

Our Naturopathic Dr. Voon will have you fill out a comprehensive intake form focusing on your health history as well as any current medical issues. This history may involve a physical exam and the use of standard diagnostic instruments and laboratory tests. Naturopathic procedures are developed using not only standard medical lab tests but also lifestyle changes such as dietary habits, emotional stress, exercise and exposure to environmental hazards.

1. Increased Heart Rate

2. Bad Breath And Dry Mouth

3. Sudden Food Cravings

4. Joint And Muscle Pain

5. Intense Headaches

6. Upset Stomach

7. Fatigue

8. Infrequent Urination

9. Dry Skin

10. Trouble Focusing

Check out more at: www.wimp.com/

Brannon, Jake. “These 10 Warning Signs Could Mean That You’re Dehydrated. I Had No Idea That’s What #3 Meant!” Wimp.com. Accessed June 26, 2016. http://www.wimp.com/10-signs-you-need-more-h2o/.