Posts Tagged ‘chronic pain’

5 Ways for Seniors to Stay Active This Winter

Posted on: January 4th, 2022 by physioathand

‘Motion is Lotion’ is a phrase we use frequently in our daily physiotherapy practice. While this holds true no matter what stage of life you are at, it is especially true as we get older.

How much movement is recommended and what are the best activities for seniors? We are breaking it down for you in this blog post.

What’s recommended?
If you are over the age of 65, generally fit and have no limiting health conditions these are the general recommendations (from the CDC) for a healthy lifestyle:

At least 150 minutes a week of moderate intensity exercise and at least 2 days a week of muscle strengthening training.
7-8 hours of good quality sleep on a regular basis with consistent bed and wake-up times and limiting your sedentary time to 8 hours or less a day.
Limiting screen time to less than 3 hours of recreational screen time and breaking up long periods of sitting as much as you can.

Why staying active is important
The health benefits associated with staying active are many, including lower risk of mortality, cardiovascular disease, high blood pressure, diabetes, several types of cancer, anxiety, depression, dementia, weight gain, high cholesterol, falls and fall-related injuries, improved bone health, cognition, quality of life and physical function.

Staying active during the winter months
While this sounds good in theory, implementing a sustainable routine, especially during the winter months, can be a challenge. That’s why we have compiled our top 5 ways to stay active this winter!

Go for a walk. If it’s too cold or icy walking at the mall before it opens or at a local indoor track is an ideal location. If there is no ice or snow then walking outside is another great option. Make sure to wear layers so you can adjust as needed!
Bicycle riding (stationary or outdoors if it is warm enough and not icy or snowy)
Try a new activity such as cross country skiing or snow shoeing.
Dancing! Although going out and dancing or taking a dance class right now may be challenging in the COVID-19 climate – turn on some music at home and start moving!
Go swimming or take a water aerobics class.

While staying active try to keep the following considerations in mind!

Endurance: These activities increase your breathing and heart rates. Examples include dancing, climbing stairs and brisk walking.

Strength: Strong muscles help seniors remain independent and make everyday activities easier. Examples include lifting weights and using resistance bands.

Balance: These activities reduce the risk of falls. Examples include standing with your feet next to each other, standing on one foot and then the other, and tai chi.

Flexibility: Flexibility improves your joints’ range of motion and makes daily tasks easier. Chair yoga and stretching can improve flexibility.

If you are not sure or need help coming up with a sustainable plan, reach out to a physiotherapist who can help you get moving!

The Top 5 Physio Approved Gifts for Back Pain

Posted on: December 7th, 2021 by physioathand

Back pain, whether chronic or temporary, can be debilitating. 4 out of 5 adults will experience at least one episode of back pain at some point in their lives, most often between age of 30-50. So, chances are you or someone you are close to has suffered or is suffering from back pain.

The good news: There are many effective options to manage and keep back pain at bay. I’ve compiled a few of my favourite options we’ve recommended to or used with patients time and time again. Please keep in mind that any of these options are most effective when combined with regular exercise and physical therapy. As always, it is best to chat with us or your local physiotherapist about treatment options and the best course of action.

Sit-to-Stand Desk
With more people working from home than ever before, I’ve seen many clients with suboptimal home office setups. Regardless of working from home or in the office, if you spend most of your day sitting at a desk and suffer from back pain, this is worth the investment. A sit-to-stand desk supports your core, back, and legs by promoting movement and avoiding improper posture.
Backrest Support
For those suffering from lower back pain, Backrest Support Pillows provide excellent lumbar support and promote proper sitting posture. Whether for your office chair, car or armchair, a backrest support is a worthwhile upgrade for your office, car and home.
Neck (Cervical) Pillow
Proper sleep is critical for our overall well-being. An orthopaedic neck pillow that supports the neutral alignment of your neck during sleep is instrumental in getting a restful sleep and preventing day-time neck pain. If you’re experiencing neck pain, stiffness or headaches, a cervical pillow is a must-try.
Gym Membership
Giving an experience, such as a gym membership, is a great way to give something unique and something that keeps on giving! Regular, sustainable exercise is important for back pain prevention, reducing stiffness and keeping tendons and ligaments flexible. Regular exercise will also strengthen and repair muscles in order to properly support the back and prevent soft tissue damage.
Stability Ball
Not only does a stability ball make a fun gift, but they are super versatile as well. When used with the correct exercises, it’s an excellent tool to maintain or restore back/spine health and range of motion, build core stability and improve posture.

Over to you! Have you used or gifted any of the items above? We would love to hear your experience.

It’s Raking Season! How to Get Through It Safely

Posted on: October 18th, 2021 by physioathand

For many, fall means raking season! While the seemingly endless yard work can feel overwhelming at times, it’s also the perfect opportunity to get outside and get active!

Raking leaves uses muscles in the arms, chest, upper back, lower back, core and even the legs, which makes it an excellent total body activity. It can also be considered a cardiovascular activity because it raises your heart rate – so it’s cardio and strength training all in one!

Don’t skip the warm-up
A proper warm-up increases blood flow to your muscles and joints. This improves flexibility and reduces the risk of injury and stiffness after an activity. Start by walking around the yard a few times to get the blood flowing. Then try the following stretches.

Shoulder circles
Arm across chest
Side bends
Leg swings to front
Leg swings to side

Posture is key
Raking can be an activity that involves a lot of repetitive bending and twisting so posture is important.

Try not to hunch or slouch over.
Stand up as straight as possible using a wide base of support and hold the rake closer to the end of the pole.
Use your entire body to move so to avoid twisting from your spine on a repeated basis.
Wear good shoes to support your feet and ankles to reduce the risk of slipping and twisting your ankle or knee.

Tips to rake by

Raking leaves can require you to look down at the ground for an extended time, give your neck muscles periodic breaks by looking up and turning your head from side to side.
When raking, consider changing directions with your arms to ensure a balanced workout and to prevent overworking one side of the body.
In terms of your lower body, squat a little and stand with your feet hip width apart. Slightly bend your knees and rake small batches of leaves into a pile.
Take breaks! We tend to fall back on bad habits, such as slouching or bending over when we are tired.
If you can rake your leaves to the road, go ahead and do it!
Consider using a wheelbarrow to transport leaves. Even a full wheelbarrow of leaves is more lightweight than carrying a heavy bag of leaves.
Try to bag and lift leaves when they are dry and not when they’re wet as that will increase the weight.
Don’t overfill bag so you can be done more quickly. You may end up lifting something that’s too heavy for you.
Always use good lifting technique: squatting down, using your legs and contracting your core and pelvic floor to lift (vs. using your lower back muscles).

If you have any questions on how to warm up and stretch or if you’re sore after doing these activities, send us a message or book an appointment with us and we can treat you on-site!

4 Tips for a Pleasurable and Healthy Gardening Season

Posted on: July 5th, 2021 by physioathand

Working in the garden should be a pleasure, not a pain!
Knees and backs typically get all of the focus when it comes to working in the dirt, but cultivating a whole-body approach is key. Here are our top 4 tips for a pleasurable and healthy gardening season.

Switch it up – Bending, kneeling or overusing one part of your body for long periods of time can cause injury. Be sure to vary tasks in the garden and switch up activities to give specific parts of your body a rest.
#ExerciseIsMedicine – Stretching before and during your time in the garden can reduce the risk of injury. Don’t forget to stretch your arms, shoulders, wrists and legs.
Remember your pelvic health! – Lifting and straining can cause issues in women like prolapse and incontinence, which may not be immediately obvious.
Know your limits – They don’t give out prizes for pushing beyond your physical limitations. Listen to your body, take breaks when you need them and drink plenty of water to hydrate your joints and connective tissues.

Interested in having us develop a physiotherapy plan to keep you in your garden all season? Book an appointment with us and we can treat you on-site!