Tag Archives: north york chiropractor

Understanding Pregnancy Related Back Pain & Chiropractic Care

October 8, 2015Pregnancyback pain of pregnancy, gentle chiropractic, north york chiropractor, pregancy chiropractor, pregnancy chiropracticmirondc

Back pain is common during pregnancy with research showing between 50-80% of pregnant patients reporting low back pain. It is good for expectant women to be informed about some of the options available to alleviate pain as well as what they can do for themselves to ensure a healthy pregnancy. Some women may feel anxious or unsure about seeking chiropractic care during pregnancy especially if they have never experienced chiropractic before – but they need not be. Let’s explore some of the frequently asked questions regarding chiropractic care and pain during pregnancy…

Why is there back pain during pregnancy?

There are many mechanical, postural and hormonal changes that take place in a woman’s body during pregnancy. Below are just a few examples of typical changes.

Mechanical & postural changes:

centre of gravity moves back therefore changing the mechanical stresses on joints, muscles and ligaments
weight gain results in increased overall stress to joints and muscles
muscles of low back must work more to counterbalance growing belly
low back curve often becomes accentuated which pinches the joints of the low back and sacroiliac joints closer together resulting in joint irritation
along with accentuation of the lumbar curve, the sacrum itself tilts forward at its base
increased breast size can result in mid-back pain as the muscles and joints of the mid-back must compensate
often there is a change in neck position with loss of the normal curvature of the neck
women tend to adopt a wider based stance and gait which affects joint position of ankles, knees and hips resulting in joint/muscle/ligament irritation
pressure may be exerted on nerves due to muscle tension and water retention resulting in tingling or numbing sensations

Hormonal changes:

hormonal changes in pregnancy also affect biomechanics of the spine and peripheral joints
a hormone called relaxin is released which softens and elongates ligaments and other connective tissues which leads to greater joint motion and possible joint irritation

As one can see, there are indeed myriad changes that occur. On top of this, minor pre-existing mechanical issues may be exacerbated during pregnancy due to the weight gain and hormonal effects.

How can chiropractic help?

Through a history and physical examination, chiropractic can identify specific problem areas in the spine and surrounding joints. Chiropractic adjustments help to restore proper motion and alignment of joints. In addition, specific corrective exercises are prescribed to help improve posture such that tight muscles are stretched and relatively weaker muscles are strengthened. Beyond this, chiropractic helps by balancing the nervous system which allows the body to heal optimally. Most pregnant women who experience chiropractic care report relief of symptoms and associated improved mood and sleep. Best of all, chiropractic is completely natural and non-invasive. Chiropractors do not prescribe medications which can be of concern especially during pregnancy. There is a special technique used during pregnancy – called Webster’s Technique – which helps balance the alignment of the pelvis – a common area of pain during pregnancy.

Is chiropractic treatment safe during pregnancy?

Chiropractic care is natural, non-invasive and very safe for both mom and the developing baby. Chiropractors are also trained to identify red flags associated with high risk pregnancy and to refer accordingly.

What else can I do for relief and to ensure a healthy pregnancy?

Maintaining physical fitness through exercise is a great way to promote better health and fewer complications. Regular cardiovascular exercise leads to improved sleep, less pain, less stress, fewer delivery complications and has better birth outcomes for both mother and child. It also reduces the risk for gestational diabetes and pregnancy related hypertension and the associated consequences for both mom and developing baby. A balanced and nutritious diet is also important, ensuring that the fetus has the necessary building blocks for healthy development and mom is healthy too. Other ideas for pain relief include massage and acupuncture.

Following delivery, back pain usually resolves however daily activities such as lifting one’s child, bending down to their level, breast feeding and awkward postures associated with raising a child may result in mechanical issues. Thus, some women may choose to continue with chiropractic care during this phase as well to ensure optimal joint mechanics and overall wellness.

Stuber and Smith (2008). Chiropractic for back pain in pregnancy. Journal of Manipulative and Physiological Therapeutics; 31(6):447-454.
Jones, Housman & McAleese (2010). Exercise, nutrition and weight management during pregnancy. American Journal of Health Studies; 25(3):120-126.

Dr. Elisabeth Miron

Looking for a pregnancy chiropractor in Aurora? Dr. Elisabeth Miron helps many pregnant women find natural relief for their back pain and pelvic pain by using gentle techniques to balance the body’s alignment. Visit her website here.

Tips to Boost Your Immunity

October 1, 2015General Health, Inspirationalboost immunity, chiropractic adjustment, immune system, immunity and chiropractic, natural health, north york chiropractor, tips to boost immunitymirondc

Do you want to take charge of your health, to feel great, heal faster and prevent sickness? If this sounds like you, then read on! There are many ways to boost your natural immunity, prevent health conditions and heal faster.

Before I share the multitude of things that you can do for your immunity, I want to share some of the exciting new research about how chiropractic helps immunity. For years, chiropractors have observed that patients often demonstrate improvements of immune problems such as reduced allergy symptoms and fewer and faster recovery from colds, other respiratory infections and other maladies. However, scientific research into this area has been relatively scarce until more recently.

An early study by Brennan et al (1992) showed that a single adjustment to the thoracic spine primes activity in immune cells including neutrophils and mononuclear cells. Research by Teodorczyk-Injeyan, et al (2006) describes neural immunoregulation – the communication between the nervous system and the immune system. Their study showed that a single adjustment to the thoracic spine reduces inflammatory cytokines (including TNF-alpha and IL-1beta) compared to both the sham and control group. Another study by the same group (2008) showed that T-lymphocyte activity (measured by IL-2 production) increases after spinal adjustment which was shown in their later study (2010) to increase antibody production.

Yikes! What does all that mean? The bottom line is that spinal adjustments reduce inflammation and increase antibody production which has great clinical relevance! Thus, it appears that the nervous system and immune system function together to create optimal responses for the body to adapt and heal. Beyond the well known physical and mechanical benefits of chiropractic care, adjustments boost immunity! How often should you see a chiropractor? For maintenance and wellness, once or twice per month is recommended. A higher frequency of care is recommended if you have a specific problem that needs to be corrected.

Here are some other ways to boost immunity naturally…

1) Stay Hydrated

All of your body’s biochemical processes take place in the fluid that makes up your body. 60% of the human body is composed of water. Every system in the body depends on water for flushing out toxin and carrying nutrients into cells. A moist environment is also necessary for ear, nose and throat tissues. Lack of hydration will hinder normal biological processes and drain your energy making you tired. How much is enough? It is often recommended to drink at least 8 glasses of water per day but need will obviously increase depending on environmental conditions and how much you exercise and sweat.

2) Use a Humidifier

Using a humidifier especially during winter months can help prevent colds and flues by preventing excess dryness that can irritate mucous membranes making them more susceptible to infection. You can also add tea tree oil, eucalyptus and/or cinnamon for extra defence.

3) Sleep Well

Sleep is essential for health. During sleep, there is growth and rejuvenation of the immune system, nervous system and musculoskeletal system. Sleep is also important for memory formation. How much is enough? For an adult 7-8hrs per night should do the trick but being consistent with time of sleep and wakefulness is also crucial. Sleep deprivation increases the risk for fibromyalgia, diabetes, irritability, depression, memory loss, headaches, malaise, obesity and symptoms similar to ADHD.

4) Exercise Regularly

Get up and move it! Exercise is quite possibility the best thing you can do for your health. How exercise boosts immunity is not fully understood but it may be related to better circulation, enhanced sleep, temporary rise in body temperature or the reduced release of stress-related hormones. Aim for at least 30 minutes of moderate intensity exercise daily.

5) Reduce Stress

Stress is an unavoidable part of life. In some ways, stress is a good thing. Consider this: stress and life demands bring about accomplishment, ingenuity and change. It challenges us to get things done, to be our best, to leave a legacy and with this comes about achievement and pride. However, when most people talk about stress, it’s about the negative consequences of it. Certainly, too much stress is not good for you. People need a balance between life’s demands and doing things for the sole purpose of enjoyment. We need a balance between work and play. The good news is stress can be relieved by some of the other items on this list of tips, like exercising and sleeping well. Other ideas are going for walks, reading, socializing, meditation, yoga and chiropractic care.

6) Laugh Out Loud

We’ve all heard that laughter is the best medicine and it’s true! Hearty laughter enhances immunity, reduces stress hormones, lowers blood pressure, triggers endorphin release (which makes you feel good and reduces pain) and much more. Best of all, it’s fun and free! So, lighten up – it’s great for both your emotional and physical health. Need some ideas? You can watch a funny movie, share funny stories with friends, go to a comedy club, spend time with kids…

7) Cut Out Sugar

Why is sugar so bad? Sugar suppresses the immune system. Sugar also promotes inflammation which when excessive promotes ageing and disease. When sugar is in excess in the bloodstream, it binds to proteins preventing them from functioning normally. This process is known as glycation. Glycated proteins produce free radicals which damage surrounding tissues. Avoid simple sugars found in muffins, cakes, candies, white bread and junk foods. Instead, choose complex carbohydrates found in vegetables, fruits, whole grains, brown rice, oatmeal and nuts. This will prevent spikes in your blood sugar level and the associated health consequences.

8) Have a Healthy Diet

A healthy diet is important for optimal immune system function. Be sure to include plenty of fresh fruits and vegetables, whole grains and healthy fats (such as omega-3 fats found in fish, flaxseeds and walnuts). Garlic and onion are great infection fighting foods and the spice, turmeric has anti-inflammatory properties.

9) Consume Probiotics & Prebiotics

An unhealthy colon is associated with various immunological problems including allergies, asthma, frequent infections, autoimmune conditions and inflammatory diseases of the colon (such as Crohn’s disease and ulcerative colitis). Probiotics are live microorganisms that confer a health benefit to the host, including the digestive tract. This is done by improving the digestive system’s microbial balance which helps digestion and overall immune system function. Studies show that probiotics down-regulate pro-inflammatory cytokines thus reducing overall inflammation in the body. Examples of probiotics include lactic acid bacteria such as Lactobacillus. On the other hand, prebiotics are non-digestible food ingredients that stimulate growth of healthy bacteria in the digestive system. These include soluble fibers. Some sources of prebiotics include soybeans, inulin sources (such as onions), raw oats, unrefined barley and wheat.

10) Be an Optimist

Optimists live longer than pessimists! Studies show that those who are negative, moody, nervous and easily stressed have a weaker immune response. A 2004 study published in Archives of General Psychiatry found that those with high levels of optimism had 45% lower risk of death from any cause and 77% lower risk of death from heart disease over the study period. Want an interesting book to read? Try Bruce Lipton’s “Biology of Belief.” It talks about how your thought processes can alter the expression of your DNA.

11) Spend Time Outside

In other words, get some natural light! Vitamin D is synthesized by the skin upon exposure to sunlight.

Vitamin D has a role in bone health as well as immune system function. Some exposure to sunshine is good. Keep in mind that sunscreen will reduce synthesis of vitamin D by 95%.

1) Brennan PC, et al. Enhanced Neutrophil Respiratory Burst as a Biological Marker for Manipulation Forces: Duration of the Effect and Association with Substance P and Tumor Necrosis Factor. J Manipulative Physiol Ther 1992 (Feb); 15 (2): 83–89.

2) Teodorczyk-Injeyan JA, et al. Spinal Manipulative Therapy Reduces Inflammatory Cytokines but Not Substance P Production in Normal Subjects. J Manipulative Physiol Ther 2006 (Jan); 29 (1): 14–21.

3) Teodorczyk-Injeyan JA, Injeyan HS, McGregor M, et al. Enhancement of in vitro interleukin-2 production in normal subjects following a single spinal manipulative treatment. Chiropr Osteopat, 2008;16:5.

4) Teodorczyk-Injeyan JA, et al. Interleukin-2 regulated in vitro antibody production following a single spinal manipulative treatment in normal subjects. Chiropr Osteopat, 2010;18:26.

5) Borchers, A, Selmi, C, Meyers, F, Keen, C & Gershwin, E. (2008). Probiotics and Immunity. Journal of Gastroenterology; 44:26-46.

6) Zitmam, FG et al. Dispositional optimism and all-cause and cardiovascular mortality in a prospective cohort of elderly Dutch men and women. Archives of General Psychology, 2004;61:1126-35.

Dr. Elisabeth Miron

Why Prolonged Sitting Sucks – How to Save Your Spine

September 28, 2015Postureergonomics, north york chiropractor, posture, prolonged sittingmirondc

A common misconception is that you won’t be injured from sitting. The fact of the matter is that you don’t need a forceful physical trauma to sustain an injury. Injuries can indeed occur form mere sitting! These are commonly understood as postural strain type disorders in which there is repetitive and cumulative microtrauma to the tissues of the body. The sad truth is that the majority of people sit for most of the day. An average day consists of sitting at a desk for hours staring at a computer screen, sitting when driving to and from work, sitting during meals and more sitting in front of the TV. That’s quite a lot of sitting! Some of the worst culprits are students, office workers and people who drive for a living.

So what is wrong with prolonged sitting? With prolonged sitting, there is a tendency to slouch forward (or you may have poor posture to begin with). Ultimately with sustained postures, you end up consistently loading the same tissues in the same way (ie: your muscles, ligaments and joints). Over time, this leads to a phenomenon known as creep. This is similar to the mechanism by which dentists use braces to repair crooked teeth. The braces impart a constant force to the teeth such that over time, the tissues surrounding the teeth deform to allow the teeth to move into better alignment. Similarly, in your back and neck, prolonged postures can result in structural changes (affecting joint position and alignment), postural strain to the muscles and sprain to the ligaments. Common complaints include neck and shoulder pain, upper back pain, low back pain and headaches. These problems can become chronic if nothing is done. Soft tissue creep from prolonged slouching also impairs the reflex contraction of back muscles which normally act to protect the underlying spine from injury¹. Thus, a person is more likely to sustain an injury immediately following prolonged sitting.

Solutions:

1) Move around!

Don’t sit for more than 40 minutes straight. Get up, go for a walk, move around or stretch. Range of motion exercises and spinal extension exercises are good. Make sure to change your position frequently (ie: take micro-breaks!) as this will help redistribute the forces acting on your body. Did you know that fidgeting is actually good for you? Besides burning extra calories, it helps to redistribute the forces acting on your body. Another good tip is to drink plenty of water. Besides hydrating the body and flushing out toxins, drinking plenty of water forces you to get up frequently to go to the bathroom!

2) Don’t slouch!

The unfortunate tendency for desk workers is to slouch. The head juts forward, the shoulders and upper back curl forward and the normal backward curve of the low back is reduced. Over time, this leads to a postural problem known as “upper crossed syndrome.” Upper crossed syndrome describes a pattern of muscles which are either chronically tight/shortened or weak/lengthened that develops over time². Instead, sit erect maintaining the natural curves of your back. You may consider purchasing a lumbar support.

3) Stretch those muscles!

The muscles that are most important to stretch are those which are being chronically activated or shortened. These most typically include the pectoralis muscles, SCM, upper trapezium and levator scapula.

4) Focus on ergonomics!

Having an ergonomic office setup is important. For example, your computer screen is ideally placed straight in front and should be at a level that is directly in line with your eyes when you look forward. Make sure you have a comfortable chair that is adjustable. Make sure your keyboard and other equipment are placed close enough to avoid excessive/prolonged reaching and slouching.

5) Workout!

It is good to have an exercise routing during the workday. Exercise is good for the cardiovascular system and overall health. Doing core strengthening exercises is also good because the muscles of the core help protect the spine from injury.

6) Visit your chiropractor!

Your chiropractor will assist you in determining the best course of action for your problem and the best exercises for your case. Chiropractors use spinal adjustments to help restore proper alignment and mobility and keep you functioning optimally.

Remember: Have some faith and patience! Postural problems don’t develop over night and rarely go away over night. You need to change your bad habits into good habits and over time, your back (and overall health) will thank you.

Sanchez-Zuriaga, D, Adams, MA & Dolan, P. (2010). Is activation of the back muscles impaired by creep or muscle fatigue? Spine. 35(5):517-25.
Page, P. (2005). Muscle imbalances in older adults: improving posture and decreasing pain. The Journal on Active Aging. March April 2005; 30-39.

Dr. Elisabeth Miron

Looking for a chiropractor in Aurora or York Region? Visit my chiropractic website!