Disc injury relief positions

Hello Campbell Care Centre Community!

If you know what a “herniated disc” is…

Then you might be interested in learning how to stretch it out for relief.

Here are the top 3 exercise positions Dr. Michelle recommends for a disc injury…

( Remember if something doesn’t feel quite right with these or any exercises, see your health professional to get it checked out )

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Tips for sitting in your office chair

Back to work we go!

Here are some tips for the best way to sit in your chair.

* Sit upright and all the way to the back. Place a support cushion or roll against the arch of your low back for lumbar spine support. Here are some tips to help you adjust your chair:

* Stand in front of the chair and adjust the height so that the highest point of the seat is just below your knee.

* Sit on the chair and make sure that your knees are bent at approximately a 90-degree angle when your feet are flat on the floor.

* Adjust the backrest forwards and backwards as well as up and down until it fits the hollow in your lower back.

* Sit upright with your arms hanging by your sides. Bend your elbows at about a right angle and adjust the armrest height until they barely touch the undersides of the elbows. Remove the armrest from the chair if the right level cannot be achieved.

Lastly, don’t forget to take a quick stretch break or change position every 30 minutes. Your back, neck and shoulders will thank you for it!

 

#chiropractor #campbellcarecentre #chiropractic#wellness #health #physicaltherapy #ldnont#chair #officeworker #bestwaytosit

Source OCA

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Water, water, water … did you know?

Did you know…. a muscle cramp happens when a muscle gets tight (contracts) without you trying to tighten it. This often occurs when a muscle is overused or injured. You’re more likely to get a cramp if you exercise when you haven’t had enough fluid or when you have low levels of minerals such as potassium or calcium.

In turn, if your muscle cells are dehydrated and lack fluid, you won’t feel as good as you could after your massage, defeating the purpose.

When should you drink water?

The number one clue that tells you you need to drink is thirst. This is our body’s way of telling us our fluid levels are too low. If you feel thirsty, chances are you are already dehydrated. Drinking water both before and after your massage is ideal.

Not only does drinking water support your muscles, but it also helps to support your kidneys as they filter your blood to get rid of unwanted waste which is needed for your overall health.

Why water?

There are many things you can drink to stay hydrated, but water is your best choice.

Sports drinks, for example, are popular for athletes because they replenish some of the sugar the muscles burned, and some of the electrolytes (minerals) that were released in sweat. Sports drinks can be a good idea for endurance athletes and those who are physically active for long periods of time. But for most people, sports drinks can have way too much unneeded sugar.

So go ahead…listen to your body, choose water and drink up!
** This post is from our RMT, Alania, and you can book in with her at www.campbellcc.com/book-appointment
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The Bridge strengthening exercise

Here is a simple bridge exercise that could help with your low back pain or back weakness. The gluts are an important stabilizer and you want to make sure they are firing correctly. Push through your heels and feel your gluts fire!

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Self-Care, Mindfulness and the Holidays

Hi everyone,

Sheldon here …

For many of us, the holidays bring lots of joy and excitement which is often coupled with jam-packed schedules and maybe a little too much socializing. As are most things in life, the holidays are often a push and pull, both the good and bad. We often think about how to get through the holidays in terms of logistics – where do I need to be and when, what’s the perfect gift for everyone, and can I really justify making three desserts for this meal? When we have an overwhelming number of things that we want to do, we may experience high levels of stress and be unable to enjoy the richness that comes with the holidays.

I’d encourage you to think about when you’ll take some time for yourself. If your holiday is filled with connecting with friends and family, you may feel compelled to spend all of your time with these people. While it can be meaningful, important and positive to do so, we also need to listen to ourselves, and our bodies. Listen to tension or stress in yourself and recognize when you need to take a break. I’d suggest you think about, before starting the holiday season, of when you’ll have some downtime. If you don’t have any, consider making some! You may need to schedule some time to take care of yourself.

During all of the events and busyness that comes along with holidays, we may be rushing from one thing to the next without sitting to enjoy the company or the effort everyone may have put into the holiday. Practicing mindfulness means being in the present moment and observing, non-judgementally. If you find yourself thinking only of what’s next, take a moment to “pull” yourself into the present – focus on one person or object and fully explore it. Look at all the curves and shadows, consider all of the beauty and imperfections. Sit in the moment and allow whatever you observe to exist. It’s much easier said than done, but the holidays are meant for human connection, so let’s try to remain connected to ourselves in the present moment.

Best of luck remaining connected and mindful during this holiday season. As the New Year approaches, many people plan to work on themselves through New Year’s resolutions. If you’ve had resolutions before that you’ve given up on, or you notice there’s always something that gets in the way, consider booking an appointment with me in the New Year and we can work to make those goals a reality.

Your friendly neighbourhood therapist,
Sheldon

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Did you know the marble or air pocket you feel in your jaw near the ear is called TMJ?

Here’s what’s happening under the skin 😳

If you have any questions, send me a Message!

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