Pack it Light. Wear it Right…on the go
Carrying a heavy load can be a pain in the neck — and the shoulders, and the back. Whether you’re toting your laptop, a sports bag, luggage for a trip, or a simple handbag, knowing how to choose, load, lift and wear your bag can go a long way to prevent pain and unnecessary injury. Ontario’s chiropractors weigh in A heavy load that is unevenly or improperly distributed can cause muscle strain, headaches, back, neck and arm pain — even nerve damage. For instance, a heavy bag carried on one shoulder forces the muscles and spine to compensate for the uneven weight. This places stress on the mid and lower back, and may cause chronic problems. According to Health Canada, 80 per cent of Canadians will suffer from back pain in their lifetimes. As spinal health care experts, Ontario’s chiropractors are working to educate adults on some simple strategies to help injuries caused by carrying heavy bags. No matter what kind of bag you’re shopping for, the same general principles apply: Choosing a bag • Choose a bag made of lightweight material (vinyl or canvas, instead of leather). • Look for bags with multiple pockets, rather than a single large compartment — this can help you to distribute the weight of the bag’s contents. • Shoulder straps should be wide, adjustable and padded, if possible. Poorly designed shoulder straps can dig deep into the muscles and put strain on the nerves. • For large bags, such as suitcases or laptop bags, select a model with wheels. • For shoulder bags or backpacks, choose a bag that is proportionate to your body size and that is not larger than needed. Packing a bag • Plan to pack light — resist the urge to carry everything with you. Your bag should not weigh more than 10 to 15 per cent of your body weight. • Pack the heaviest items at the bottom of the bag. • Make efficient use of the pockets of your bag to evenly distribute the weight of the contents. • If you can’t pack light, it’s best to pack items into several bags, rather than overstuff a single bag. • For some specialized sports, such as rock climbing, balance is an important consideration when packing. Consult an expert in the sport to ensure you pack it right. Carrying a bag • A good backpack is designed to evenly distribute weight, but it’s important to use both shoulder straps. • A backpack should never be worn over one shoulder. • For bags with a single shoulder strap, lift the strap over the head to rest it on the opposite side of the handbag or briefcase. This can help to distribute weight more evenly. • Be sure to alternate shoulders frequently to avoid undue strain. • For luggage or laptop bags, whenever possible, make use of wheels to pull, rather than carry, your...
Read MoreChiropractic Care and You
Did you know? Back pain, neck pain and headache are the most common reasons why Canadians first consult a chiropractor. If aching joints and muscle pain are affecting your ability to get through the day and keeping you away from your favourite activities, consider chiropractic care. A Doctor of Chiropractic (DC) will assess your symptoms and recommend a treatment plan to put you on the road to recovery. Your chiropractor can also provide expert advice to help you prevent pain and injury from recurring. Evidence-based & patient-centred Chiropractic adjustment techniques have been researched extensively. Complications are rare and side-effects, such as temporary soreness, are usually minor. Your chiropractor is well-trained to determine if your problem will respond to chiropractic care or if you require referral to another healthcare provider. Following university studies, a chiropractor must then complete a rigorous fouryear, full-time education program and pass comprehensive Canadian qualifying examinations in order to become licensed to practice. Chiropractors are regulated health professionals and the licensing college in each province is charged with protecting the public and setting standards for the profession. Here are some of the most common reasons why more than 4 million Canadians visit a chiropractor each year: • Back pain • Neck pain • Headache • Whiplash • Strains and sprains from daily activities • Repetitive strain injuries • Work and sports-related injuries • Arthritis • Restricted movement in the back, shoulders, neck or limbs Benefits of chiropractic care Chiropractic treatment is skilled, hands-on health care that relieves pain and helps your body be its best.Here are some of the ways it can help you: • Improved movement in your neck, shoulders, back and torso • Better posture • Relief from headaches, neck and back pain • Prevention of work-related muscle and joint injuries • Enhanced athletic performance • Improved flexibility • Relief of pregnancy-related back ache • Correction of gait and foot...
Read MorePack it Light. Wear it Right.
It’s common for kids to lug around backpacks appearing to be twice their body weight. Though it may seem cool to sling a heavy load over one shoulder – long-term head, neck and shoulder pain is not. Carrying a heavy backpack is a spinal health hazard and over time may lead to altered posture and gait. Research indicates that during the teenage years more than 50 percent of young people will experience at least one episode of lower back pain. If your child complains of back pain and numbness or weakness in their arms and legs, consult a chiropractor for an evaluation. Here are some helpful tips that will help your child carry their backpack with ease. Backpacks can affect your child’s health Carrying a heavy load can lead to poor posture and a distorted spinal column. Over time this can cause muscle strain, headaches, back, neck and arm pain, and even nerve damage. A heavy backpack carried on one shoulder forces the muscles and spine to compensate for the uneven weight. This places stress on the mid and lower back. Prevention is key Choose the right backpack • Select a lightweight backpack in vinyl or canvas. • Pick a backpack with two wide, adjustable and padded shoulder straps, along with a hip or waist strap, and padded back. • Try the backpack for fit and comfort – ensure it’s not too snug around the shoulders and armpits, and that it’s proportionate to the wearer’s body type. Packing it properly • Your child’s backpack should only contain what is needed for that day. • A full backpack should be no more than 10 to 15 per cent of the wearer’s body weight. • Place the heaviest objects close to the body and light or odd-shaped objects away from the back. Putting the backpack on • Place the backpack on a flat surface and slip on the backpack one shoulder at a time, adjust the straps to fit comfortably. • When lifting the backpack use both arms and legs, and bend at the knees – give young children a hand. Wearing a backpack • Backpacks should never be worn over only one shoulder – this can result in neck, shoulder and back pain. • Both shoulder straps should be used and adjusted so the backpack sits flush against the back. • Test the fit of the backpack by sliding your hand between the backpack and your child’s back – if you can’t slide your hand in, the backpack is too...
Read MoreWelcome!
Welcome to the new website for Dr. Paul Pispidikis of Chiropractic Health Centre in London, Ontario. Please visit often for information on Chiropractic care, health tips and more. Feel free to look around and learn more about Dr. Paul and the team at Chiropractic Health Centre. If you are currently experiencing back pain, please give us a call at (519) 435-1263 or email our office at office@chiropracticlondon.ca.
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