tag:blogger.com,1999:blog-71487800089129089762024-02-19T17:45:51.192-08:00Back Home ChiropracticBack Home Chiropractic is located in Bidgood's North Plaza, Goulds, NL. We provide Chiropractic, Myofascial Release, Acupuncture, Custom Orthotics, and Compression StockingsDr. Jeff Marshallhttp://www.blogger.com/profile/03300222724157914220noreply@blogger.comBlogger17125tag:blogger.com,1999:blog-7148780008912908976.post-91014107103873836612017-04-04T06:27:00.000-07:002017-04-04T06:27:14.784-07:00Practice Safe Snow RemovalWinter is still going strong and we'll probably have a few more days of shovelling ahead of us. Take a look at the post below for some tips on how to shovel without the pain.<br />
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When you consider that a shovelful of show weighs 5-7 pounds (often more with our wet snow!), you quickly realize how much weight you need to move to clear your sidewalk or driveway. Shoveling snow can be a pain in more ways than one. Here are some tips to help keep your back in top shape this winter.<br /><br /><strong><u>Don't Let the Snow Pile Up:</u></strong><br />If the weather report calls for an extended period of snowfall, its tempting to just wait until the snow stops to shovel. However, frequent shoveling witll allow you to move smaller amounts of snow at once. This will be far less strenuous in the long run.<br /><br /><strong><u>Pick the Right Shovel:</u></strong><br />Use a lightweight pusher-type shovel. In situations where a small metal shovel is better, try spraying it with Teflon to keep snow from sticking to it. <br /><br /><strong><u>Push, Don't Throw:</u></strong><br />Always <em>push</em> the snow to the side rather than throw it. That way you avoid lifting heavy shovelfuls of snow, and sudden twisting or turning movements. If you are piling snow up and need to lift it, walk the snow over the the pile and place it on top instead of throwing. <br /><br /><strong><u>Bend Your Knees:</u></strong><br />As in any lifting activity, you need to use your knees, leg, and arm muscles to do the pushing and lifting. While doing this, keep your back straight.<br /><br /><strong><u>Take A Break:</u></strong><br />If you feel tired or short of breath, stop and take a rest. Your back is much more prone to injury when you are out of breath. Stop shoveling immediately if you feel chest pain or back pain.<br /><br />If you have back pain that is severe, or presists for more than a day after shoveling, give us a call at Back Home Chiropractic. If you start to have chest pain that is severe, see a medical doctor immediately</div>
Dr. Jeff Marshallhttp://www.blogger.com/profile/03300222724157914220noreply@blogger.com2tag:blogger.com,1999:blog-7148780008912908976.post-80934578220517674422013-08-30T06:15:00.002-07:002013-08-30T06:15:43.000-07:00Pack it Light, Wear it Right!It's that time of year again. Very soon children will be back to school and often wearing heavy, and poor fitting book bags. Although every student needs a book bag, an over-packed and poorly fitted one can cause health problems.<br />
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<em>Did you know that 50% of young people will experience at least one episode of low back pain by the time they are teenagers?</em><br />
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Carrying a book bag that is too heavy and/or is not properly packed can cause circulation problems, increased blood pressure, strained muscles, nerve impingement, and spinal pain. <br />
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Ask yourself these questions to determine whether your child’s book bag is properly designed and comfortable: <br />
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<li> Is it positioned below your child’s shoulder and above the hipbone? </li>
<li>Is it made of lightweight material? </li>
<li>Does it have adjustable, padded shoulder straps that are at least two inches wide? </li>
<li>Does it have a padded back for added protection and comfort? </li>
<li>Does it come with a hip strap or waist belt, which would help redistribute the weight or contents? </li>
<li>Does it have several individual pockets instead of one large compartment? </li>
<li>Does your child carry the book bag over both shoulders? </li>
<li>Can your child stand upright comfortably while wearing the book bag? </li>
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If the answer to any of these questions is "Yes", then here are a few tips to make sure your child's book bag is safe and not causing undue physical stress<br />
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Make sure the backpack weighs less than 10 per cent of your child’s body weight (or less than 15 per cent for high school students). <br />
<li> Avoid leather book bags; choose a lightweight material. </li>
<li>The book bag shouldn’t rise above the shoulders or extend below the hipbone. </li>
<li>Pack the heaviest or bulkiest items closest to the child’s back. </li>
<li> Ensure your child wears both shoulder straps. </li>
<li>To put the book bag on, a child should place it on a table or chair, bend at the knees and lift with the legs while putting on one shoulder strap at a time. </li>
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Your child will carry his or her book bag for many hours throughout the school year. In order to avoid problems now and later in life, it is important for them to Pack it Light and Wear it Right!<br />
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If you have any questions about this topic, or anything else, please contact us at 747-0844 or drop by our clinic in Bidgood's Plaza<br />
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Dr. Jeff Marshall, BScKin, DCDr. Jeff Marshallhttp://www.blogger.com/profile/03300222724157914220noreply@blogger.com0tag:blogger.com,1999:blog-7148780008912908976.post-3010087149997233442012-11-29T12:00:00.000-08:002012-11-29T12:00:14.338-08:00Movember #4: My AppointmentSorry for the delay in writing this post. I've had some trouble getting an appointment with my Family Doctor that fits in with my schedule.<br />
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The anticipation of what may be ahead of me wasn't the best. I mean, who <i>wants</i> a prostate exam? When I entered the room and explained the purpose of my visit, my Doctor asked if I had any symptoms. Since I did not have symptoms, and I am only 29, she ordered a PSA but did not do a digital prostate exam. She explained that unless one has symptoms, only those over 50 require regular prostate exams. My initial thought was "But....I told everyone on my blog I would get one!". But, after thinking about it, I decided it would be a bit awkward to insist on an exam against the advice of my Doctor. The good news is, my PSA levels are fine.<br />
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I hope you've found these blog posts helpful. If you ever have any questions or concerns about your prostate, please consult your Medical Doctor.<br />
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Dr. Jeff Marshall, BScKin, DC<br />
Back Home Chiropractic<br />
Bidgood's Plaza<br />
Goulds, NL<br />
747-0844<br />
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<br />Dr. Jeff Marshallhttp://www.blogger.com/profile/03300222724157914220noreply@blogger.com2tag:blogger.com,1999:blog-7148780008912908976.post-71868009134807226332012-11-12T10:55:00.001-08:002012-11-12T10:55:36.310-08:00Movember #3<br />
One of the most common questions I get regarding prostate cancer is who/when to get tested. People who absolutely need to talk to their doctor are men who:<br />
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- Will soon be 50 years old<br />
- Are over 50 years old and have not yet talked to their Doctor about prostate cancer<br />
- May be at higher risk due to a family history of prostate cancer<br />
- have symptoms of prostate cancer (See Movember #2)<br />
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The two main tests for prostate cancer are the PSA test, and a Digital Rectal Exam.<br />
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<strong>PSA Test</strong><br />
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PSA, or Prostate Specific Antigen, is a marker in the blood that is tested to see if there is a problem with the prostate. It is important to remember that PSA is <u>not</u> specific to prostate cancer, but indicates that there may be a problem that needs further investigation. "Normal" PSA levels increase as we age. If your PSA levels are above normal for your age, your Doctor may order additional testing. <br />
Like everything, there are pros and cons to PSA testing. Here are some of them, but again, it is important to talk to your Doctor<br />
<em>Pro's of PSA:</em><br />
- put your mind at ease<br />
- tell you if you need further testing<br />
- detect cancer early (before symptoms)<br />
- detect before it speads, therefore when it is easier to treat<br />
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<em>Con's of PSA:</em><br />
<em>- </em>can not tell you how serious the cancer is. More testing will be required<br />
- not 100%. It may give you a false negative or a false positive. Your doctor will take the results in context of your personal situation to make the decision to test further or not.<br />
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<strong>Digital Rectal Exam</strong><br />
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<strong>- </strong>Since your prostate pushes up against your rectum, your doctor can feel for it's shape, firmness, contour, etc. This exam is very quick and not nearly as uncomfortable as you may think.<br />
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When used together, a PSA and DRE is the best way to detect problems early. When detected early Prostate cancer is very treatable. <br />
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Just to hammer home the importance of regular testing, lets take a look at the 5-year survival rates. If detected early, and a point where there is no spead from the prostate the 5- year survival rate is <strong><em>nearly 100%. </em></strong>If the cancer is regional, that is only in the area of the prostate, the 5-year survival rate is still<em><u> </u><strong>nearly 100%. </strong></em>If the cancer has spread to distant areas, the 5-year survival rate <strong><em>drops to 29%. </em></strong><br />
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I have my appointment booked with my Doctor tomorrow. To be honest, i'm not looking forward to it. But, early detection is everything and I'm sure it won't be the highlight of her day either! <br />
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Dr. Jeff Marshall, BScKin, DC<br />
Back Home Chiropractic<br />
Goulds, NL<br />
747-0844<br />
<strong><u></u></strong><br />Dr. Jeff Marshallhttp://www.blogger.com/profile/03300222724157914220noreply@blogger.com1tag:blogger.com,1999:blog-7148780008912908976.post-47608073028069320232012-11-06T12:09:00.001-08:002012-11-06T12:09:24.907-08:00Movember 2: What is a Prostate and What Are Symptoms of Enlargement?<br />
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<img alt="What Is the Purpose of the Prostate? thumbnail" class="photo" data-credit="usfda.gov" height="200" longdesc="http://i.ehow.com/images/a04/qe/9h/purpose-prostate-800x800.jpg" src="http://img.ehowcdn.com/article-new/ehow/images/a04/qe/9h/purpose-prostate-800x800.jpg" style="left: 0px; position: relative; top: -50px;" title="" width="172" /><br />
Weighing about1 oz., the prostate is roughly the size of a large walnut. It is located just below the bladder and pushes up
against the front of the rectum. <br />
The prostate produces "seminal fluid" which protects and nourishes sperm as they travel to the Uterus. This fluid, which makes up about 20-30% of ejaculate, is basic, which protects sperm from the acidic
environment in a woman's vaginal area leading to the uterus. <br /><br />
The prostate is partially made up of muscle. So when it
contracts as sperm is being released, it cuts off the urethra, preventing sperm from coming in contact with urine.<br />
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It is very important to be aware of the symptoms of prostate enlargement. However, keep in mind that most prostate enlargement is NOT cancer and is classified as BPH or Benign Prostatic Hyperplasia. That being said, always follow up with your Doctor if you notice any of these symptoms<br />
- Frequent urination, especially at night<br />
- Intense need to urinate, or urgency<br />
- Difficulty starting/stopping flow of urine<br />
- Weak, decreased, or interrupted flow<br />
- Burning, painful urination<br />
- Blood in urine or semen<br />
- Painful ejaculation<br />
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Now we know what a prostate is, what it does, and what symptoms to look for are. Tomorrow I will post a short note about what the tests are, who should get them, and when.<br />
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As always, if you have any questions please feel free to ask<br />
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Dr. Jeff Marshall, BScKin, DC<br />
Back Home Chiropracic<br />
Goulds, NL <br />
747-0844<br />
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Dr. Jeff Marshallhttp://www.blogger.com/profile/03300222724157914220noreply@blogger.com0tag:blogger.com,1999:blog-7148780008912908976.post-77479667683301921752012-11-05T11:07:00.000-08:002012-11-05T11:07:39.400-08:00Movember Series: Part 1It's that time of year again. November is upon us and Men around the world are growing mustaches to raise money and awareness for Prostate Cancer. Since my mustache growing abilities are sub-par to say the least, I've decided to write a series of blog posts about Prostate Cancer culminating in a final post where I speak of my experience in getting a PSA blood test and digital rectal exam.<br />
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First of all, it's important to know the risk factors for Prostate Cancer. There are modifiable and non-modifiable risk factors. Unfortunately, we can't choose our parents or age. <br />
<br />As men get older, your chance of developing Prostate Cancer. In fact, at age 50 years there is a 30% incidence or Prostate Cancer, 35% at 60 years, and 40% at 70 years. So clearly, getting regularly tested gets more crucial as we age. The Canadian Cancer Society recommends getting screened yearly after the age of 50. But, knowing the incidence rate at age 50 stated above, it's important to be aware of symptoms to watch for before the age where regular testing should start (I will review these symptoms in tomorrow's blog). Like many chronic diseases, heredity plays a factor. If a family member has been diagnosed with Prostate Cancer, you are in a higher risk group.<br />
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Lucky for us, there are modifiable risk-factors as well. In other words, there are things we can do to prevent Prostate Cancer (and other cancers as well). Eating a balanced diet with lots of fruits and vegetables while staying active will reduce your risk for many problems, including Prostate Cancer.<br />
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Now that we've covered the risk factors, tomorrow I will write about things like: what is a Prostate? What does it do? What are the symptoms of Prostate Enlargement/Cancer? I hope you find this series helpful, and if you have any further questions or concerns please contact me.<br />
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Dr. Jeff Marshall BScKin, DC<br />
Back Home Chiropractic<br />
Goulds, NL<br />
747-0844<br />
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Dr. Jeff Marshallhttp://www.blogger.com/profile/03300222724157914220noreply@blogger.com0tag:blogger.com,1999:blog-7148780008912908976.post-68707871563256399242012-06-21T06:51:00.002-07:002012-06-21T06:51:58.306-07:00How to Prevent Blood Clots While FlyingThis is the time of year when alot of people are travelling. If your summer vacation involves a long plane ride, you need to take measures to reduce your risk of a blood clot. These clots that can develop in the veins of your lower legs, can possibly dislodge and travel to your lungs or brain. <br />
Studies have shown that 1-4500 airplane passengers will develop a clot. This stat is nothing to be alarmed about, but some people are at more risk than others.<br />
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<strong><u>Who is at Risk?</u></strong><br />
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As I said above, the overall risk of developing a clot on a plane is 1 in 4500. However, women who are taking birth control pills or hormone replacement and are severely overweight have a 30 fold increased risk. Women who are pregnant are also at an increased risk of developing a clot. <br />
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People who fly often are also at an increased risk, with approximately a threefold increase<br />
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Generally, people who are obese and/or smoke are also at an increased risk of developing these clots.<br />
If you are at increased risk, you should consult a professional about using compression stockings. These stockings promote blood flow and prevent the pooling of blood in your legs that can lead to a clot.<br />
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However, for an average healthy person, simply moving around during the flight and pointing your toes a few times an hour will go a long way to help prevent a clot.<br />
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Even those not at increased risk of a clot can benefit from wearing compression stockings. Improving blood flow to your lower legs will prevent swelling and that tired feeling in your lower legs when you get off the plane, leaving you ready to start enjoying your trip right away.<br />
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If you have any questions about compression stockings, or anything else, please contact Back Home Chiropractic at 747-0844<br />
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Dr. Jeff Marshall, BScKin, DC<br />Dr. Jeff Marshallhttp://www.blogger.com/profile/03300222724157914220noreply@blogger.com2tag:blogger.com,1999:blog-7148780008912908976.post-7436297942923589092012-04-10T08:02:00.000-07:002012-04-10T08:02:12.432-07:00Posture, Vibration, and Back Pain in Truck/Heavy Equipment Operators<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;"> Equipment Operators and Truck Drivers are an essential part of any construction team.<span style="mso-spacerun: yes;"> </span>Even though these people tend to spend much more time sitting down, they often are the ones who present to my office with Low Back Pain.<span style="mso-spacerun: yes;"> </span>Not only does sitting for extended periods lead to Low Back Pain, as in Office Workers, Operators and Drivers also experience constant vibration.<span style="mso-spacerun: yes;"> </span>This vibration combined with prolonged sitting is what makes operating heavy machinery worse than sitting at a desk. <o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;"><span style="mso-tab-count: 1;"> </span>First of all, maintaining good sitting posture will help prevent Low Back Pain associated with this type of work.<span style="mso-spacerun: yes;"> </span>Having an adjustable seat with suspension to minimize vibration, and properly placed controls is important.<span style="mso-spacerun: yes;"> </span>However, these things are both out of the control of the worker and often not cost effective to change. <o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-indent: 36pt;"><span style="font-family: Calibri;">Here are a couple quick and inexpensive tips to help improve your posture.<o:p></o:p></span></div><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 54pt; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -18pt;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.)</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Add Lumbar Support<o:p></o:p></span></div><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 54pt; mso-add-space: auto;"><span style="font-family: Calibri;">Posture supports can be purchased at most Pharmacies and Big Box Stores.<span style="mso-spacerun: yes;"> </span>Ideally, the Low Back support should be adjustable to accommodate different body types and preferences<o:p></o:p></span></div><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 54pt; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -18pt;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.)</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Use a Seat Cover<o:p></o:p></span></div><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 54pt; mso-add-space: auto;"><span style="font-family: Calibri;">The seats in Construction Equipment are commonly made of non-breathable materials such as synthetic leather.<span style="mso-spacerun: yes;"> </span>The problem with using this type of material is that they allow you to slip forward, which promotes poor posture.<span style="mso-spacerun: yes;"> </span>A breathable, non-slip material will prevent this and make it easier to keep your low back against your back rest.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 54pt; mso-add-space: auto; mso-list: l1 level1 lfo1; text-indent: -18pt;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.)</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Reach with your arm, don’t lean.<o:p></o:p></span></div><br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt 54pt; mso-add-space: auto;"><span style="font-family: Calibri;">While concentrating at the task at hand, it is easy to start leaning over towards the levers or gear shift so they are closer.<span style="mso-spacerun: yes;"> </span>Leaning to one side for extended periods, especially when combined with vibration, can be damaging to your spine.<span style="mso-spacerun: yes;"> </span>Sit up straight so that the centre of your chest is directly above the centre of your seat.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div><br />
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<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;"><span style="mso-tab-count: 1;"> </span>As mentioned above, vibration adds a unique problem for equipment operators.<span style="mso-spacerun: yes;"> </span>A certain amount of vibration is unavoidable; however there are a few things than can be done to minimize it.<o:p></o:p></span></div><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo2; text-indent: -18pt;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.)</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Regular Maintenance<o:p></o:p></span></div><br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt 36pt;"><span style="font-family: Calibri;">Equipment maintenance and driving surface conditions can contribute to the amount of vibration experienced by the driver.<span style="mso-spacerun: yes;"> </span>Ensure equipment is well maintained and haul roads are also maintained.<span style="mso-spacerun: yes;"> </span>Also, particularly rough areas should have signage so that drivers can adjust their speed.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div><br />
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<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo2; text-indent: -18pt;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.)</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Operator Behaviour<o:p></o:p></span></div><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt;"><span style="font-family: Calibri;">Techniques such as reducing driving speed and taking rest pauses throughout the day can minimize vibration exposure.<span style="mso-spacerun: yes;"> </span>A recent document published by the Alberta Government in 2008 suggests rest breaks of 10-15 minutes per 2 hours of exposure<o:p></o:p></span></div><br />
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<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt;"><span style="font-family: Calibri;">These strategies can help to prevent injury.<span style="mso-spacerun: yes;"> </span>If you already have Low Back Pain, you should consult a licensed Chiropractor for treatment and advice.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div><br />
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<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt;"><span style="font-family: Calibri;">Dr. Jeff Marshall, BScKin, DC<o:p></o:p></span></div><br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt 36pt;"><span style="font-family: Calibri;">Back Home Chiropractic, Goulds, NL</span></div><div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 10pt 36pt;"><span style="font-family: Calibri;">747-0844<o:p></o:p></span></div>Dr. Jeff Marshallhttp://www.blogger.com/profile/03300222724157914220noreply@blogger.com17tag:blogger.com,1999:blog-7148780008912908976.post-193018742962394012012-02-29T05:10:00.000-08:002012-02-29T05:10:40.013-08:00NL Construction Article (2)The following article will appear in the March issue of the NL Construction Magazine<br />
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<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-indent: 36pt;"><span style="font-family: Calibri;">In all stages of construction, there is a need to do overhead work. <span style="mso-spacerun: yes;"> </span>People with shoulder problems know that when you have pain, the first thing you hear from your Health Care Professional is to limit overhead activity.<span style="mso-spacerun: yes;"> </span>But, no matter what the job is, there is always a need to work overhead. </span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-indent: 36pt;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>The most common shoulder problem I see among overhead workers, such as those in the construction industry, is Subacromial Impingement.<span style="mso-spacerun: yes;"> </span>This basically means that a Rotator Cuff muscle is getting pinched under a piece of bone.<span style="mso-spacerun: yes;"> </span>The pain associated with this is usually felt near the side of your shoulder and can sometimes travel down your arm. </span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;"><span style="mso-tab-count: 1;"> </span>In order to prevent this type of Impingement Syndrome, you can look like building a house.<span style="mso-spacerun: yes;"> </span>The house is only as strong as its foundation.<span style="mso-spacerun: yes;"> </span>Similarly, in order to have a healthy shoulder, you need a stable and well positioned shoulder blade.<span style="mso-spacerun: yes;"> </span>Your entire arm only attaches to your body by that little joint between your collar bone and breast bone.<span style="mso-spacerun: yes;"> </span>This joint is not very strong, so you need the proper coordination of 18 different muscles.<span style="mso-spacerun: yes;"> </span>If these muscles are not in proper balance, the shoulder blade can rest in the wrong position.<span style="mso-spacerun: yes;"> </span>I usually explain why this is a problem to patients by comparing it to closing a door.<span style="mso-spacerun: yes;"> </span>If you push a door closed by pushing the knob, it’s easy.<span style="mso-spacerun: yes;"> </span>If you push near the hinges, you still get it closed but you need to work much harder.<span style="mso-spacerun: yes;"> </span>The same happens in your shoulder if it is sitting in the wrong position.<span style="mso-spacerun: yes;"> </span>Over a period of time, pain is the result.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-indent: 36pt;"><span style="font-family: Calibri;">If you already experience shoulder pain, it is important to have the issue looked at by a licensed Chiropractor.<span style="mso-spacerun: yes;"> </span>Even occasional pain can be a sign of a worsening problem that needs to be addressed.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-indent: 36pt;"><span style="font-family: Calibri;">Here are a couple quick stretches/exercises that will help prevent this type of imbalance in an overhead worker.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Calibri;">Trap Stretch</span></u></b></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;"><span style="mso-tab-count: 1;"> </span>Sit up straight and sit on one arm, or grab the bottom of your chair.<span style="mso-spacerun: yes;"> </span>Gently move your neck to the opposite side and down, as if you are looking at the knee opposite to the hand you are sitting on.<span style="mso-spacerun: yes;"> </span>Hold this position for 20-30 seconds then relax.<span style="mso-spacerun: yes;"> </span>Repeat for the opposite side </span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuoru_IroukyCZCpu-FSXgOKpN6SUkkjMghyphenhyphenkPaR9bHwpAldOV3WSyvhmhw-6LyZJsHlLRXKurzEqn4dRkQyPmsk7ItmUMnb0G5RpXO0yDl4TLaVhmVSkTt1VM8DPMg7Zglln5pbQnhV4/s1600/trap.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuoru_IroukyCZCpu-FSXgOKpN6SUkkjMghyphenhyphenkPaR9bHwpAldOV3WSyvhmhw-6LyZJsHlLRXKurzEqn4dRkQyPmsk7ItmUMnb0G5RpXO0yDl4TLaVhmVSkTt1VM8DPMg7Zglln5pbQnhV4/s1600/trap.jpg" uda="true" /></a></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Calibri;">Chest Stretch</span></u></b></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;"><span style="mso-tab-count: 1;"> </span>Stand next to a wall and place for your forearm against the wall, with your elbow above your shoulder.<span style="mso-spacerun: yes;"> </span>Step forward slightly until you feel a comfortable stretch.<span style="mso-spacerun: yes;"> </span>Hold this position for 20-30 seconds then relax.<span style="mso-spacerun: yes;"> </span>Repeat for the opposite side.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWxmnl5G_3jF4l_v_zC8hYL-TXuLoX7T4I1CgdyucwL0LkGrutTbQMTKOnDo_FYb7D_Fi5scDXe6GYTmPV0hxbxvtD_zoSO4Uh2-BxDlvs5aXEN57DfbJFTGCA9f3RKl0451EAPeb7cQ0/s1600/image_25.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="118" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWxmnl5G_3jF4l_v_zC8hYL-TXuLoX7T4I1CgdyucwL0LkGrutTbQMTKOnDo_FYb7D_Fi5scDXe6GYTmPV0hxbxvtD_zoSO4Uh2-BxDlvs5aXEN57DfbJFTGCA9f3RKl0451EAPeb7cQ0/s200/image_25.jpg" uda="true" width="200" /></a></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Calibri;">Wall Angel</span></u></b></div><span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-CA; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-tab-count: 1;"> </span>Stand with your back against the wall with both elbows bent to 90 degrees and raised to be level with your shoulders.<span style="mso-spacerun: yes;"> </span>While concentrating on keeping your shoulder blades held down and back, slowly raise your arms about 6-10 inches then slowly lower to the starting point.<span style="mso-spacerun: yes;"> </span>While doing this, try to keep your hands and wrists as close to the wall as you can.<span style="mso-spacerun: yes;"> </span>Repeat 10-12 times, then relax.<span style="mso-spacerun: yes;"> </span></span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX6hsqyGwz90ikdVB2ZLtKGULwycjt7QA0ZItff2uAuOe2k4bteZE0Klr6ZoUnxuZ86Q5dmYDSD2-7mpzKCWqZkuONLZDwYZqy5J0ycuPVPpeabgl-zHbtHlu7zNKWxKVvAmwssBgyb6Q/s1600/shoulder_wa1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX6hsqyGwz90ikdVB2ZLtKGULwycjt7QA0ZItff2uAuOe2k4bteZE0Klr6ZoUnxuZ86Q5dmYDSD2-7mpzKCWqZkuONLZDwYZqy5J0ycuPVPpeabgl-zHbtHlu7zNKWxKVvAmwssBgyb6Q/s200/shoulder_wa1.jpg" uda="true" width="200" /></a></div><br />
<span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-CA; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-spacerun: yes;">Dr. Jeff Marshall, BScKin, DC, CSCS</span></span><br />
<span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-CA; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-spacerun: yes;">Back Home Chiropractic</span></span><br />
<span style="font-family: "Calibri", "sans-serif"; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-CA; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-spacerun: yes;">747-0844</span></span>Dr. Jeff Marshallhttp://www.blogger.com/profile/03300222724157914220noreply@blogger.com0tag:blogger.com,1999:blog-7148780008912908976.post-41533683431902891402012-02-16T05:44:00.000-08:002012-02-16T05:44:10.345-08:00NL Construction Magazine ArticleThe following article appeared in the January issue of the NL Construction Magazine:<br />
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<div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-indent: 36pt;"><span style="font-size: 14pt; line-height: 115%;"><span style="font-family: Calibri;">Low back pain (LBP) is a very common problem on the construction site.<span style="mso-spacerun: yes;"> </span>In fact, about 80% of people will experience at least one episode of LBP in their lifetime.<span style="mso-spacerun: yes;"> </span>Not only does LBP affect our ability to play with our kids and to do things around the house after work, but LBP is one of the most common reasons for lost time at work.<span style="mso-spacerun: yes;"> </span>In the US, over $100 billion is spent both directly and indirectly due to Low Back Pain each year.<span style="mso-spacerun: yes;"> </span>This is a huge number but we all know that WHSCC costs, loss of skilled workers, finding replacement labour, and direct medical costs can add up fast.<span style="mso-spacerun: yes;"> </span>Not to mention the personal cost to the one who is injured.<span style="mso-spacerun: yes;"> </span>For these reasons, it is important that the prevention of these types of injuries is in focus; not only for employers and Health and Safety personnel, but with each individual worker.</span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-indent: 36pt;"><span style="font-size: 14pt; line-height: 115%;"><span style="font-family: Calibri;">When treating Low Back Pain, I always recommend exercises for the spine.<span style="mso-spacerun: yes;"> </span>For patients who have strenuous jobs like those in the construction industry, this comes as a surprise.<span style="mso-spacerun: yes;"> </span>They all have very strong backs, and are used to lifting heavy loads.<span style="mso-spacerun: yes;"> </span>However in the large amount of research done on low back pain, poor endurance has been shown to lead to more LBP than poor strength.<span style="mso-spacerun: yes;"> </span>The reason for this is the large muscles responsible for lifting things are separate than those small muscles that hold the back stable and your spine in line as you go about your day.<span style="mso-spacerun: yes;"> </span>If these small muscles become fatigued, you will be more at risk of an injury because your spine will not be properly braced to do the work it needs to.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-indent: 36pt;"><span style="font-size: 14pt; line-height: 115%;"><span style="font-family: Calibri;">To increase the endurance of the spinal stabilizers, it is best to train them by holding a neutral spine for increasing periods of time.<span style="mso-spacerun: yes;"> </span>Here are a couple great, and simple, exercises for training your spinal stabilizers</span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-indent: 36pt;"><span style="font-size: 14pt; line-height: 115%; mso-fareast-language: EN-CA; mso-no-proof: yes;"><span style="font-family: Calibri;">Front Plank</span></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ3s9X_fBUrBl-b0x-VvzaWHxbhGiBB-pj4F31SdNLbYICMYykR8GLx96WRGlGTwqjPSZjwl1tFfj7p0UYt6RKBeIx7hyphenhyphenOls0GgkpSODeNrrpCVr-Qu1tC731h2SFF_d9dJq9A2wz1aG4/s1600/core_strength_prone_bridge.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ3s9X_fBUrBl-b0x-VvzaWHxbhGiBB-pj4F31SdNLbYICMYykR8GLx96WRGlGTwqjPSZjwl1tFfj7p0UYt6RKBeIx7hyphenhyphenOls0GgkpSODeNrrpCVr-Qu1tC731h2SFF_d9dJq9A2wz1aG4/s1600/core_strength_prone_bridge.gif" yda="true" /></a></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt; text-indent: 36pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-size: 14pt; line-height: 115%; mso-fareast-language: EN-CA; mso-no-proof: yes;"><span style="font-family: Calibri;">Get down on the floor, face down.<span style="mso-spacerun: yes;"> </span>Come up on your toes and forearms, like in the picture below.<span style="mso-spacerun: yes;"> </span>Keep your stomach pulled in, stomach muscles tight, and breathe normally.<span style="mso-spacerun: yes;"> </span>Hold this position until you start shaking a lot, or you feel like you are unable to keep your hips on a straight line from your head to your feet. Hold this position for 30 seconds for three sets. </span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-size: 14pt; line-height: 115%; mso-fareast-language: EN-CA; mso-no-proof: yes;"><span style="font-family: Calibri;"><span style="mso-tab-count: 1;"> </span>Side Plank</span></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfmq9RoDj6l1jHM2IFfNx0kowHWkCIk6QA4dQA4Rpu1jo6_gx19E3f1MsHDCevYbAHL1xJSSrSb1vObeu-9ZdCdPL0qHA5lsSQ2saiuHb4BFmkfaQ-gHVAw7CZRMa_IvqFglVrGnA3L4Q/s1600/core_strength_side_bridge.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfmq9RoDj6l1jHM2IFfNx0kowHWkCIk6QA4dQA4Rpu1jo6_gx19E3f1MsHDCevYbAHL1xJSSrSb1vObeu-9ZdCdPL0qHA5lsSQ2saiuHb4BFmkfaQ-gHVAw7CZRMa_IvqFglVrGnA3L4Q/s1600/core_strength_side_bridge.gif" yda="true" /></a></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-size: 14pt; line-height: 115%; mso-fareast-language: EN-CA; mso-no-proof: yes;"><span style="font-family: Calibri;">Laying on your side and resting on your forearm, lift your hips up so that only your forearm and your lower leg touches the ground.<span style="mso-spacerun: yes;"> </span>Keep your stomach pulled in, stomach muscles tight, and breathe normally.<span style="mso-spacerun: yes;"> </span>Imagine a straight line going from your nose to your belly button, that is how high your hips should be.<span style="mso-spacerun: yes;"> </span>Hold this position until you start shaking a lot or you are unable to hold your hips up any longer.<span style="mso-spacerun: yes;"> </span>Once you can hold this for three sets of 30 seconds, progress a full side plank by only allowing your feet and forearm to touch the ground.<span style="mso-spacerun: yes;"> </span></span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-size: 14pt; line-height: 115%; mso-fareast-language: EN-CA; mso-no-proof: yes;"><span style="font-family: Calibri;">Bird Dog</span></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYaordIP6LqdziURhewsuggHbZAmiDU4yj4v-xB9K0LAnWMpfpl61ZBnjISL0cS9Wixqznf0tSmSTMPs61f6N9EzXOqEnYVBFrfg78JHR2CS6G9AbBboN2Z-aJUsgBPddAhUi8vUD74Ck/s1600/BirdDogExercise.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="113" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYaordIP6LqdziURhewsuggHbZAmiDU4yj4v-xB9K0LAnWMpfpl61ZBnjISL0cS9Wixqznf0tSmSTMPs61f6N9EzXOqEnYVBFrfg78JHR2CS6G9AbBboN2Z-aJUsgBPddAhUi8vUD74Ck/s320/BirdDogExercise.jpg" width="320" yda="true" /></a></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><br />
</div><span style="font-family: "Calibri", "sans-serif"; font-size: 14pt; line-height: 115%; mso-ansi-language: EN-CA; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-CA; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-no-proof: yes;">Kneel on the floor with your hands placed firmly about shoulder width apart.<span style="mso-spacerun: yes;"> </span>Keep your stomach pulled in, stomach muscles tight, and breathe normally.<span style="mso-spacerun: yes;"> </span>Practice lifting one hand and the opposite knee an inch off the floor while balancing on the other hand and knee.<span style="mso-spacerun: yes;"> </span>Once you get the hang of it, point one arm straight out front and extend the opposite leg to the rear.<span style="mso-spacerun: yes;"> </span>Hold this position for 10 seconds and then alternate sides.<span style="mso-spacerun: yes;"> </span>Repeat this three times</span><br />
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<span style="font-family: "Calibri", "sans-serif"; font-size: 14pt; line-height: 115%; mso-ansi-language: EN-CA; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-CA; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-no-proof: yes;">Any questions or concerns? Give us a call at 747-0844</span><br />
<span style="font-family: "Calibri", "sans-serif"; font-size: 14pt; line-height: 115%; mso-ansi-language: EN-CA; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-CA; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-no-proof: yes;">Dr. Jeff Marshall, BScKin, DC</span>Dr. Jeff Marshallhttp://www.blogger.com/profile/03300222724157914220noreply@blogger.com0tag:blogger.com,1999:blog-7148780008912908976.post-10839927622459532912012-01-06T08:38:00.000-08:002012-01-06T08:38:30.106-08:00Regular Chiropractic Care for Chronic Back PainFor a long time, Chiropractors and Chiropractic Patients have advocated that regular chiropractic treatment has a great preventative affect on their back pain and also contributes to their well-being. With increased research in Chiropractic, more studies are objectively supporting this anecdotal evidence. <br />
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A recent article published in "Spine" by Senna, M and Machaly, S in January 2011 is one such study. In this study three groups of people with Chronic Low Back Pain were studied. One group received a sham treatment (placebo). A second group received 12 treatments over a month, then discontinued treatment. A third group did 12 treatments over a month, but then contined treatment once every 2 weeks for another 9 months.<br />
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At the end of the first month, both treatment groups had similar outcomes. At the end of the 10 month follow-up period, those who had ongoing maintenance care had significantly better results in terms of pain and disability levels than those who discontinued care after one month. The group who continued maintenance care also had better lumbar mobility and better perceptions of their general health than the other treatment group.<br />
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This does not imply that all patients will require maintenance care. However, this does objectively show what I have seen in practice. That many people with chronic low back pain do benefit from ongoing maintenance care.<br />
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Do you have any questions about this or anything else? Give us a call at 747-0844 or drop by Bidgood's North Plaza, Goulds<br />
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Dr. Jeff Marshall, BScKin, DC, CSCSDr. Jeff Marshallhttp://www.blogger.com/profile/03300222724157914220noreply@blogger.com0tag:blogger.com,1999:blog-7148780008912908976.post-78120578648415549332011-11-28T09:19:00.000-08:002011-11-28T09:19:00.272-08:00Practice Safe Snow RemovalWhen you consider that a shovelful of show weighs 5-7 pounds (often more with our wet snow!), you quickly realize how much weight you need to move to clear your sidewalk or driveway. Shoveling snow can be a pain in more ways than one. Here are some tips to help keep your back in top shape this winter.<br />
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<strong><u>Don't Let the Snow Pile Up:</u></strong><br />
If the weather report calls for an extended period of snowfall, its tempting to just wait until the snow stops to shovel. However, frequent shoveling witll allow you to move smaller amounts of snow at once. This will be far less strenuous in the long run.<br />
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<strong><u>Pick the Right Shovel:</u></strong><br />
Use a lightweight pusher-type shovel. In situations where a small metal shovel is better, try spraying it with Teflon to keep snow from sticking to it. <br />
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<strong><u>Push, Don't Throw:</u></strong><br />
Always <em>push</em> the snow to the side rather than throw it. That way you avoid lifting heavy shovelfuls of snow, and sudden twisting or turning movements. If you are piling snow up and need to lift it, walk the snow over the the pile and place it on top instead of throwing. <br />
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<strong><u>Bend Your Knees:</u></strong><br />
As in any lifting activity, you need to use your knees, leg, and arm muscles to do the pushing and lifting. While doing this, keep your back straight.<br />
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<strong><u>Take A Break:</u></strong><br />
If you feel tired or short of breath, stop and take a rest. Your back is much more prone to injury when you are out of breath. Stop shoveling immediately if you feel chest pain or back pain.<br />
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If you have back pain that is severe, or presists for more than a day after shoveling, give us a call at Back Home Chiropractic. If you start to have chest pain that is severe, see a medical doctor immediately.<br />
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Dr. Jeff Marshall, BScKin, DCDr. Jeff Marshallhttp://www.blogger.com/profile/03300222724157914220noreply@blogger.com0tag:blogger.com,1999:blog-7148780008912908976.post-50388977010115358722011-10-27T06:03:00.000-07:002011-10-27T06:03:33.114-07:00Wear it Light, Pack it Right!Many kids wear backpacks daily. Whether you are heading out after school with the kids or sending them off to school, theres a good chance they will be wearing a backpack. <br />
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You are probably carrying something as well. Maybe its a purse, a suitcase, or your own backpack Knowing how to choose, pack and lift backpacks, shoulder bags and luggage can prevent them from becoming a pain in the back. <br />
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These CCA approved guidelines will help to spare your back: <br />
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<span class="articleSubTitle">BACKPACKS</span> <br />
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<strong>Choose carefully:</strong> Go for lightweight vinyl or canvas. Pick a pack that has two <strong>wide</strong>, <strong>adjustable</strong> and <strong>padded </strong>shoulder straps, along with a hip or waist strap, a padded back and plenty of pockets. <br />
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<strong>Pack it properly:</strong> Make sure the backpack contains only what is needed for the day or the activity. Distribute the weight of the contents evenly. The total weight of the filled pack should be <strong>no more than 10 to 15 per cent of the wearer’s body weight. </strong><br />
<strong>Wear it right:</strong> Both shoulder straps should always be used, and adjusted so that the pack fits snugly to the body without dangling to the side. Never sling a backpack over one shoulder. You should be able to slide a hand between the backpack and the carrier’s back. <br />
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It’s a fact! More than 50 per cent of young people experience at least one episode of low back pain by their teenage years. Research indicates one cause is improper use of backpacks. So pack it light and wear it right! <br />
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<span class="articleSubTitle">SHOULDER BAGS</span> <br />
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<strong>Choosing a Shoulder Bag:</strong> Whether your bag is a purse or home to your laptop, choose one with a wide, padded adjustable shoulder strap. <br />
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<strong>Packing a Shoulder Bag:</strong> Divide the contents among multiple pockets to help distribute the weight and keep items from shifting. Your bag should<strong> not weigh more than 10 to 15 per cent of your body weight</strong>. <br />
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<strong>Carrying a Shoulder Bag:</strong> <u>Don’t always carry your bag on the same shoulder</u>, switch sides often so that each shoulder gets a rest. Try not to lift the shoulder on which the purse is carried,<u> ideally wear the strap across your chest. <br />
</u><span class="articleSubTitle">LUGGAGE</span> <br />
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<strong>Choosing Luggage:</strong> Look for sturdy, light, high-quality and transportable pieces. Avoid purchasing luggage that is already too heavy when empty. Choose a bag with wheels and an adjustable handle when possible. <br />
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<strong>Packing Luggage:</strong> Over-packing is a pitfall. Ensure your luggage is never too heavy for you to pick up. <br />
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<strong>Lifting Luggage:</strong> Place carry-on luggage into the overhead compartment by first lifting it onto the top of the seat. Use your knees, not your back to lift! <br />
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<strong>The Last Word:</strong> Carrying a heavy load that is poorly distributed can cause a number of problems including muscle strain, headaches, neck, back and arm pain, and even nerve damage. It pays to pack it light and wear it right. <br />
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These simple tips will help prevent back pain due to backpacks, purses, and/or lugagge. If you have any questions or concerns, please contact us at 747-0844 or stop by the clinic in Bidgood's North Plaza in The Goulds. <br />
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Dr. Jeff Marshall, BScKin, DC, CSCSDr. Jeff Marshallhttp://www.blogger.com/profile/03300222724157914220noreply@blogger.com0tag:blogger.com,1999:blog-7148780008912908976.post-3138588787014865522011-08-08T08:05:00.000-07:002011-08-08T08:05:31.617-07:00Training Your Abs and Core For A Healthy BackWhen people start going to the gym, often having a fit midsection is among their goals. However, the most common types of exercises that people do for their abs are not healthy for their spines.<br />
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While at the gym, the two most common exercises I see people do are crunches with rotations (touching your elbow with the opposite knee) and side bends (where you bend to the side while standing with a weight in your hand). <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgay2AAfoypTbHqwKT0EM77j14jeMUnyfsqR89wlxDUoPPJQlqUtcmyeFnmeovxSNfVaHFDWPyvAPPt31B3ocinsSt9oz4DyX4zhCFRbDsxZCcFrHmpmd8KVFShd8X7C59WQbzQlxxWg9M/s1600/side_bend180.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" naa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgay2AAfoypTbHqwKT0EM77j14jeMUnyfsqR89wlxDUoPPJQlqUtcmyeFnmeovxSNfVaHFDWPyvAPPt31B3ocinsSt9oz4DyX4zhCFRbDsxZCcFrHmpmd8KVFShd8X7C59WQbzQlxxWg9M/s1600/side_bend180.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0bqcPT7pRJH6bUS-ht4zsYRBLdmSWMDJOsrMxFOaqPYAnthkVEUP8GuuHP62ey9cpQDbA5eFlHMlliZaccv7OWBDBvRPLCFsw6S-oT4qyKj1klntfgYl3LSUNl_mW8QtlHKiDXT0tScE/s1600/crunch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="195" naa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0bqcPT7pRJH6bUS-ht4zsYRBLdmSWMDJOsrMxFOaqPYAnthkVEUP8GuuHP62ey9cpQDbA5eFlHMlliZaccv7OWBDBvRPLCFsw6S-oT4qyKj1klntfgYl3LSUNl_mW8QtlHKiDXT0tScE/s320/crunch.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div align="left">These exercises will certainly work the core muscles. The issue with these exercises, and others that involve repetitive movement of the spine, is that they place alot of pressure on the discs over many repititions. The movements that place the most stress on the discs are flexion (bending forward), rotation, and compression. Both the Side Bend, and Crunches (along with similar exericses) create exactly these type of forces. Over time, these repetitive strains on your discs can lead to injury.</div><div align="left"><br />
</div><div align="left">When you think of the main function of your abs and other core muscles, it isnt to repetitively flex or bend. It is to hold your body upright and stable for long periods of time. Research into low back pain has shown that the endurance of spinal stabilizers is one of the most important factors to be addressed in maintaining spinal health. In order to train endurance, while minimizing stress on the spine, I always recommend training abs in a neutral position. The four exercises I most commonly recommend for this purpose are the Bird-Dog, Dead-Bug, Front Plank, and Side Plank.</div><div align="left"><br />
</div><div align="left"><u>1. Bird-Dog</u></div><div align="left" class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixx5u2602UTStifkWDUSdyNdD62s8Q63sopipClQGp0ymyeoDaI2j82wV0hsSJkwmJ77LlKGCjOU7WkQPDijrqO5n9H71XB71PHrfkc_9mLjSwAvyq1wv2gDkhYQAMJFc1_HIytIdlFnw/s1600/asset-upload-file205-2930.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" naa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixx5u2602UTStifkWDUSdyNdD62s8Q63sopipClQGp0ymyeoDaI2j82wV0hsSJkwmJ77LlKGCjOU7WkQPDijrqO5n9H71XB71PHrfkc_9mLjSwAvyq1wv2gDkhYQAMJFc1_HIytIdlFnw/s320/asset-upload-file205-2930.jpg" width="320" /></a></div><div align="left">- Pull your belly button down and brace your abs</div><div align="left">- Breathe normally throughout exercise</div><div align="left">- Concentrate on holding a neutral spine and not allowing it to move</div><div align="left">-Hold position shown for 1-2 seconds, then slowly alternate and repeat</div><div align="left">- Perform 10-15 repetitions on each side for three sets every other day. If you reach a point where you can no longer maintain a neutral spine, its time to end that set.</div><div align="left"><br />
</div><div align="left"><u>2. Bird- Dog </u></div><div align="left"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRb_5xJhaIz1Z4LdqwkuepZsYbfKoPIvxQsZwTi-0Gfx59-NlfZVofJGvpOJLWRHJPwtet04DPNqC_gkGOPKlr1WwwlvsEfzBUAQlkg80bSb6TLfaSaZ-NDgQ8bA7FxBtOK_eFM-RJbVg/s1600/BirdDogExercise.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="113" naa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRb_5xJhaIz1Z4LdqwkuepZsYbfKoPIvxQsZwTi-0Gfx59-NlfZVofJGvpOJLWRHJPwtet04DPNqC_gkGOPKlr1WwwlvsEfzBUAQlkg80bSb6TLfaSaZ-NDgQ8bA7FxBtOK_eFM-RJbVg/s320/BirdDogExercise.jpg" width="320" /></a></div>- Kneel on all fours and pull in your belly button<br />
- Raise your right arm and left leg and hold for 5-10 seconds<br />
- Breathe normally<br />
- Repeat on the same side three times, then alternate<br />
- Concentrate on keeping your back flat, and not allowing your hips to rotate<br />
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</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><u>3. Front Plank</u></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFb_UbMa8w4LhvwyirEfGAi3ybWq4WR6VfT0EEZad3n0SItiUpfibfodu7Pw8gJSBclf57ccqZz4y94ebebrWc1rDfjsJh0bTWILYhLTBZ64CBbkdnruZgVASNyNGXEuy290rIo7HHfQE/s1600/core_strength_prone_bridge.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" naa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFb_UbMa8w4LhvwyirEfGAi3ybWq4WR6VfT0EEZad3n0SItiUpfibfodu7Pw8gJSBclf57ccqZz4y94ebebrWc1rDfjsJh0bTWILYhLTBZ64CBbkdnruZgVASNyNGXEuy290rIo7HHfQE/s1600/core_strength_prone_bridge.gif" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">- Hold your belly button in</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">-Hold this position for as long as proper form can be maintained. </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">- Breathe normally while keeping your belly button in and abs tight</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><u>4. Side Plank</u></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLEegjsyslZPZ6FfUA6V4xB1RxMT9P7rSNQdMQkPCEKWXAnvG-H6TiyokPGktP8Ug4M6v2DbYxYacQyNMxMjcDFukd2mYrXeLYcCMJGly4-wsyLZMOpV-DitoStOIW9237qw98MATQuO8/s1600/core_strength_side_bridge.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" naa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLEegjsyslZPZ6FfUA6V4xB1RxMT9P7rSNQdMQkPCEKWXAnvG-H6TiyokPGktP8Ug4M6v2DbYxYacQyNMxMjcDFukd2mYrXeLYcCMJGly4-wsyLZMOpV-DitoStOIW9237qw98MATQuO8/s1600/core_strength_side_bridge.gif" /></a></div><div class="separator" style="clear: both; text-align: left;">- Hold your belly button in</div><div class="separator" style="clear: both; text-align: left;">- Breathe normally while keeping your belly button in and abs tight</div><div class="separator" style="clear: both; text-align: left;">- Make sure to keep your body straight. ie. Your hips in line with your shoulders when looking from the front and from above.</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">As I said, these are the four exercises I most commonly recommend to train spinal stability. These exercises are useful for people of all fitness types. However, it is important for those with existing back problems to consult a professional before starting these types of exercises. These people may benefit from treatment and/or starting at a more basic level. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">If you have any questions or would like to book an appointment, please call us at 747-0844</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Dr. Jeff Marshall, BScKin, DC, CSCS</div><div class="separator" style="clear: both; text-align: left;">Chiropractor</div><div class="separator" style="clear: both; text-align: left;">Contemporary Medical Acupunture Provider</div><div class="separator" style="clear: both; text-align: left;">Certified Strength and Conditioning Specialist</div>Dr. Jeff Marshallhttp://www.blogger.com/profile/03300222724157914220noreply@blogger.com1tag:blogger.com,1999:blog-7148780008912908976.post-34660033427979425932011-07-21T12:17:00.000-07:002011-07-21T12:18:58.360-07:00Quick Tests for Running/Walking ShoesNow that the weather has warmed up and summer is finally here, many of us are trying to get outside as much as possible. In order to make those walks and runs safe, it is important to choose a good shoe. Every persons feet are different, and there are many considerations in choosing the perfect shoe. The following is simply a few quick tests you can do at the store (or on your current shoes) to see if they will give you the proper support.<br />
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<strong><u>Shoe Flexibility Test</u></strong>:<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyxxouE6IiDo5MUsBmxQ_VNpJAT2JDdZDOyt0sVwPK5-ScC-ms9FpNN8kYrwx9rgniCrM-VlYZ0N41sP-uu6iEJIvY-nSIdrngOWimJFwor_3fvSpwigy1nzkmt3jOfP4wjuJvegCk1io/s1600/3349878715_e84bf6b854.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyxxouE6IiDo5MUsBmxQ_VNpJAT2JDdZDOyt0sVwPK5-ScC-ms9FpNN8kYrwx9rgniCrM-VlYZ0N41sP-uu6iEJIvY-nSIdrngOWimJFwor_3fvSpwigy1nzkmt3jOfP4wjuJvegCk1io/s320/3349878715_e84bf6b854.jpg" t$="true" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><span style="font-family: Arial;">Your foot is made up of many bones and joints that all work together to move you forward. The joints of your foot are designed to bend at specific points. This test makes sure that the bending of the shoe happens at the right place. Bend the shoe as shown in the picture above. If you cannot bend the shoe or if there isno resistance at all, do not purchase the shoe. This means that the shoe is either too rigid, and will not provide enough support. A major movement point of your foot is at the balls of your feet, and the shoe should only bend at this point, There are often grooves on the under side of the shoe at this point to allow flexibility.</span><br />
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<strong><u>Dish Rag Test:</u></strong><br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQE7pqBbPTEjR6UUI_FvBg5M6WvtN4P_SosaoQJVboyDhMEeM3Xc6bl1R9USoEAxAPrLL0-YbriR1zzai-ym9Qb8yeaccboWHffQCcQNuySNZiP5YF0lGeSsNONw-g-FQv-4Ec63Fs7Ts/s1600/clip_image004_000.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQE7pqBbPTEjR6UUI_FvBg5M6WvtN4P_SosaoQJVboyDhMEeM3Xc6bl1R9USoEAxAPrLL0-YbriR1zzai-ym9Qb8yeaccboWHffQCcQNuySNZiP5YF0lGeSsNONw-g-FQv-4Ec63Fs7Ts/s1600/clip_image004_000.jpg" t$="true" /></a></div><br />
This test is performed just as it sounds. Just try and wring out the shoe like a dish cloth. This is another test of stability of the shoe, and it should not twist around very much. A small amount of "twist" is ok.<br />
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<strong><u>Pinch Test:</u></strong><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiP-XhVvuTeFKci1yU7VChlzhcOxZ2FHuf2s3P4JffT0-7jqHS2jCj1hCSl3ClF3l1GTVnx4QUagZ3tKcLsr35JcSSuS8Q8nltSQBIpwstru9ROyoGK_RNQlBKSMVhyphenhyphentQG5KtdgG7Pv_A/s1600/clip_image003.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiP-XhVvuTeFKci1yU7VChlzhcOxZ2FHuf2s3P4JffT0-7jqHS2jCj1hCSl3ClF3l1GTVnx4QUagZ3tKcLsr35JcSSuS8Q8nltSQBIpwstru9ROyoGK_RNQlBKSMVhyphenhyphentQG5KtdgG7Pv_A/s1600/clip_image003.jpg" t$="true" /></a></div><div style="margin-top: 0px;"><span style="font-family: times new roman; font-size: 16px;"><span style="font-family: Arial; font-size: 13px;"> </span></span></div><div style="margin-top: 0px;"><span style="font-family: times new roman; font-size: 16px;"><span style="font-family: Arial; font-size: 13px;">When performing the pinch test, look for shoes that have a “rigid” heel counter to ensure that your heel is stable in the shoe. Take the two sides of the heel with your thumb and forefinger and squeeze. You should be met with resistance. </span></span></div><div style="margin-top: 0px;"><br />
</div><div style="margin-top: 0px;"><span style="font-family: times new roman; font-size: 16px;"><span style="font-family: Arial; font-size: 13px;"><strong><u>Shelf Test:</u></strong></span></span></div><div style="margin-top: 0px;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxy3zbebhlf3eRpiYGWczeYsQggic01iYen9s_C5UQBfCH54VTVxepNdA4xeuIiGhgAv2fLw-aOaFjn1zQlDNCGqlml0kRnJK-yiA0TSQQdn7uhHkWY4wcKJyZYnkbSQeUzsMq6nckcq4/s1600/clip_image006_000.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxy3zbebhlf3eRpiYGWczeYsQggic01iYen9s_C5UQBfCH54VTVxepNdA4xeuIiGhgAv2fLw-aOaFjn1zQlDNCGqlml0kRnJK-yiA0TSQQdn7uhHkWY4wcKJyZYnkbSQeUzsMq6nckcq4/s1600/clip_image006_000.jpg" t$="true" /></a></div><div style="margin-top: 0px;"><br />
</div><span style="font-family: Arial; font-size: 13px;">This is more of an observational test. This test tells if the boot (upper part) of the shoe contributes to stability. If your shoes look like the shoes above (boot falling in), dont buy them or buy a new pair. This tells you that the boot is not contributing to the stability of the shoe. This is especially important for sports where there are alot of side-to-side movements. </span><br />
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<span style="font-family: Arial; font-size: 13px;">These are general quick tests for picking running/walking shoes. If you have flat feet, excessively high arches, bunyons, toe problems, etc, you may benefit from a more detailed evaluation. In these cases, Custom Orthotics may be prescribed. </span><br />
<span style="font-family: Arial; font-size: 13px;">If you have any questions, or would like us to take a look at your shoes please give us a call at 747-0844</span><br />
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<span style="font-family: Arial; font-size: 13px;">Dr. Jeff Marshall, BScKin, DC, CSCS</span><br />
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<span style="font-family: Arial; font-size: 13px;"><em>For more info about our clinic, visit <a href="http://www.backhomechiro.com/">http://www.backhomechiro.com/</a></em></span>Dr. Jeff Marshallhttp://www.blogger.com/profile/03300222724157914220noreply@blogger.com0tag:blogger.com,1999:blog-7148780008912908976.post-8988919836698748482011-06-23T07:13:00.000-07:002011-06-23T07:13:35.011-07:00Desk Workers Syndrome<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjgqHhVekYTjI_CBntIITmvIKyExWZtvB5ZSeHUmYCaKBU-WbP5Ci0vY2r5QiHynrxdQLedM0MD_UGSaSE9vXO7TIsEJCwcTHZXQWtdc0oqFs3XFkfByxXe0WmkpKDOOHC8Ctxo_1OkPY/s1600/evolutionofman.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="121" i$="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjgqHhVekYTjI_CBntIITmvIKyExWZtvB5ZSeHUmYCaKBU-WbP5Ci0vY2r5QiHynrxdQLedM0MD_UGSaSE9vXO7TIsEJCwcTHZXQWtdc0oqFs3XFkfByxXe0WmkpKDOOHC8Ctxo_1OkPY/s320/evolutionofman.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Desk Workers Syndrome (sometimes called Student Syndrome) refers to a common pattern of symptoms among people who spend alot of time at a desk. This postural pattern is referred to as Upper Cross Posture. This "Upper Cross" refers to the cross formed when drawing a line between two sets of tightened muscles and also through the set of muscles which are weakened.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJURt166oxb221edYWXNJpM67aCdya_GwY8KBibvnmej4lae3xf2qrTEXPzhBhFq8GwPjV6sZcK-26yisHclbhI7jc0tjzP6lN3eCs6-I4QTNNpKVkvUdGjjq420Jbyt8wcYXHJTx-ScU/s1600/Fig5_uppercross_W.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" i$="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJURt166oxb221edYWXNJpM67aCdya_GwY8KBibvnmej4lae3xf2qrTEXPzhBhFq8GwPjV6sZcK-26yisHclbhI7jc0tjzP6lN3eCs6-I4QTNNpKVkvUdGjjq420Jbyt8wcYXHJTx-ScU/s1600/Fig5_uppercross_W.jpg" /></a></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">You have a very complicated set of joints and muscles which allow you to look around. As with most systems, the more moving parts there are, the more potential there is for problems. Holding your head too far forward puts excess strain on the muslces of the neck, which leads to tightness of the muscles at the base of your skull and the muscles that raise your shoulders. Also, constantly working in front of your body with your arms internally rotated causes the chest muscles to become tight.</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">As these muscles tighten, other muscles will "turn-off"(reciprical inhibition). This happens because when muscles are activated on one side of a joint, they are inhibited on the other. Imagine lifting a weight with your bicep. Your tricep will automatically turn off so you can perform the movement. Your neck and shoulders are no different. If this happens for hours on end in the same direction, you end up with pain and dysfunction. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Upper Crossed Posture can lead to a variety of pain and instability problems. This includes shoulder pain, pain around the shoulder blades, neck pain, headaches, and pain and numbess in the arms. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">A great preventative exercise that we give many patients with this type of pain is the Brugger. In order to do this exercise, sit on the edge of your chair. First, tuck your chin straight back while keeping your eyes level, giving yourself a nice double chin. Second, while keeping your head in place, bring your shoulder blades down and together with your palms facing forward. Third, hold this position while taking three deep breaths. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg41KW6GVysadUIjjk32WymIBpTNdnNUaK0_vfqwvT8ogOiqGIlf6-qjdjWoZWcmnXO6SRXQ31AVxe4ZkLbMQFBxjdZ-IGPJyLmfAKrufTtoUs3P-kdvbZoXWrD3Y1cUxJx3Z53Ig1ee0w/s1600/brugger.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" i$="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg41KW6GVysadUIjjk32WymIBpTNdnNUaK0_vfqwvT8ogOiqGIlf6-qjdjWoZWcmnXO6SRXQ31AVxe4ZkLbMQFBxjdZ-IGPJyLmfAKrufTtoUs3P-kdvbZoXWrD3Y1cUxJx3Z53Ig1ee0w/s1600/brugger.jpg" /></a></div><br />
<div style="text-align: left;">Sometimes, the pain associated with Upper Crossed Posture is a result of joint restrictions in your neck. Holding the same position for a period of time causes joints to not move like they should, which can lead to pain. This contributes to muscle tightness, as muscles will typically tighten up to protect an aggravated joint. The joints at the base of the skull can also be affected, which in combination with everything else, can lead to headaches in a predictable pattern. These patterns are pictured below. The good news is that these headaches typically respond quickly to a combination of myofascial release and manipulation of affected joints.</div><div style="text-align: center;"><br />
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</div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFCDowmchB972TNV3cFMwGP3sWhYueuBn-QxCK9lgHkt7eCiuGiWvuH0oNr0LzSve7D1sH4ycqovFRGCTaOVenzlD4msO9GuksBgtuyynCGlvqFqsILA7O7lXlGKaI0SbtetI8wm3-bT8/s1600/untitled.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" i$="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFCDowmchB972TNV3cFMwGP3sWhYueuBn-QxCK9lgHkt7eCiuGiWvuH0oNr0LzSve7D1sH4ycqovFRGCTaOVenzlD4msO9GuksBgtuyynCGlvqFqsILA7O7lXlGKaI0SbtetI8wm3-bT8/s1600/untitled.bmp" /></a></div><br />
So be sure to do your Brugger exercise and to take your eyes off your screen as you do it. This will help your neck, back, shoulders is also good for your eyes. If the pain has already begun, and this doesn't make it go away, come see us at <a href="http://www.backhomechiro.com/">Back Home Chiropractic</a>.<br />
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Dr. Jeff Marshall, BScKin, DC, CSCS<br />
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</div>Dr. Jeff Marshallhttp://www.blogger.com/profile/03300222724157914220noreply@blogger.com3tag:blogger.com,1999:blog-7148780008912908976.post-2027820245265108052011-06-17T07:36:00.000-07:002011-06-17T07:46:46.227-07:00Several Causes of SciaticaMost people know that Sciatica means you have pain that shoots down your leg. However, many people are not aware there are several possible causes of Sciatica. <br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">The term "Sciatica" is a description of symptoms, not a clinical diagnosis. Sciatica simply means there is an irritation of the sciatic nerve, which is the major nerve that runs from the back down the back of your leg. This nerve can be irritated by: disc herniation, joints in the low back, tight muscles, and other reasons. Proper and specific diagnosis of the cause of Sciatica will direct specific treatment.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Recently, I saw a patient who presented with buttock and leg pain. They were very concerned about having a disc herniation, and was very relieved when I found it was the piriformis muscle which was causing the sciatica.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Piriformis Syndrome can cause buttock and leg pain. Another sign that the piriformis may be involved is relief when walking with your foot turned outward. This is the case because externally rotating the hip will reduce the stretch of the piriformis, therefore irritation on the sciatic nerve. </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">There are many physical tests, along with a detailed patient history, a Chiropractor can use to determine the cause of Sciatica. Once a diagnosis is made the treatment would depend on the individual case, but may include: Myofascial Release, Spinal Manipulation, Medical Acupuncture, Custom Orthotics and Specific Exercises. <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjAYQOnqYFMOXIopvVRWSJf0Q4Xv84s8hAD9C2EIEK3bQNEK-1DpLkgqJ3WUBEsEL5G3g8zq2ePo9VCGsjE3gVp58cLp1L8dlLxF6fTxw2f1XLIPU6N4cShc1XyDeo3JPTMwDMGHdf2Mw/s1600/sciatic_notch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" i$="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjAYQOnqYFMOXIopvVRWSJf0Q4Xv84s8hAD9C2EIEK3bQNEK-1DpLkgqJ3WUBEsEL5G3g8zq2ePo9VCGsjE3gVp58cLp1L8dlLxF6fTxw2f1XLIPU6N4cShc1XyDeo3JPTMwDMGHdf2Mw/s1600/sciatic_notch.jpg" /></a></div></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Dr. Jeff Marshall, BScKin, DC, CSCS</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><em>For more information about Back Home Chiropractic, Visit <a href="http://www.backhomechiro.com/">http://www.backhomechiro.com/</a> or call 747-0844</em></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div>Dr. Jeff Marshallhttp://www.blogger.com/profile/03300222724157914220noreply@blogger.com0