Do you ever ask yourself why your neck is so stiff, or why you have that nagging headache that doesn’t seem to want to go away? Neck pain is a common complaint for Canadians that can range from mildly inconvenient to completely debilitating. You’re probably aware that poor posture, hunching over a computer, or falling asleep on the sofa can cause your neck pain. But did you know your smartphone might be to blame?
How prolonged use can cause strain
According to a recent poll by Forum Research, more than a quarter of Canadians use a mobile device at least two hours a day.1 Over the span of a week, that’s 14 hours spent texting, calling and swiping.
So what exactly is happening to your neck while you’re staring at your smartphone? It all has to do with the angle of your head. When you’re sitting or standing in a neutral position, looking forward, your head weighs between 10-12 lbs. As you begin to tilt your head forward 15 degrees, you put stress on your neck, increasing the pressure to 27 lbs. By the time you angle your head 60 degrees to stare at your smartphone, the pressure equates to a whopping 60 lbs. That’s a lot of strain on your neck and spine!
Tips to relieve pain
What can you do to protect your spine and relieve neck pain? We know you can’t completely disconnect from your smartphones – many of us use our devices for work, to stay connected with distant friends and family, and as a source of entertainment after a long day. But there are small changes you can make to reduce the strain over time.
Dr. Sean Lamasz, DC, recommends the following tips to manage “Text Neck:”2
Lift your phone up to eye level
“A simple way to help prevent neck pain associated with these devices is to avoid bending your neck forward,” advises Dr. Lamasz. “Looking at your phone while sitting at your desk? Lean on your elbows, bringing your phone to eye level, allowing you to keep your neck in its neutral position.”
Take a break
Dr. Lamasz suggests implementing the 20-20-20 rule. For every 20 minutes on your mobile device, take a 20-second break and look 20 feet ahead, which will neutralize your spine.
Stretch it out
If you’re looking for something you can do to instantly relieve neck pain, try these eight simple stretches:
All these exercises are excellent at assisting with creating endurance, control and strength around the shoulder. From our experience, these exercises will assist with preventing slipped rib dysfunction.
A slipped rib or in other words slipping rib syndrome occurs when the joint(s) that form between your ribs and spine and/or between your sternum and ribs move out of proper alignment. The condition can also be referred to as tietze’s syndrome or Chostochondritis (usually referring to the joints between the sternum and ribs located in the chest wall). After this injury occurs, the ligaments that hold the joint(s) together get stretched. This “stretch” creates irritation, pain, discomfort or “pinched nerve feeling” in the upper back (and sometimes down the arm) and the opportunity for the rib to slip out of place again and again. Often times, it can feel as if a dagger or sharp object is digging in between the shoulder blades and can cause shortness of breath (appearing like a heart attack or panic attack).
What causes a slipped rib to become slipped?
Slipping Rib Syndrome or slipped ribs occur frequently in life. Often slipped ribs go misdiagnosed and thus under-reported. They are caused by various reasons. Bending, twisting, lifting, reaching, pulling can cause the rib to slip. Furthermore, they may be caused by trauma to the body such as being tackled from the side in sports, jumping, or getting hit in a car accident, prolonged or forceful coughing, uneven lifting of heavy objects (furniture, heavy backpacks, luggage, lifting winter/summer tires, etc).
How Can I Treat my Slipped Rib(s)?
There are many approaches to treat a slipped rib: anti-inflammatories, chiropractic care, physical therapy and strengthening, and sometimes prolotherapy (Prolotherapy, also called proliferation therapy or regenerative injection therapy is an alternative medicine treatment of tissue with the injection of an irritant solution into a joint space, weakened ligament, or tendon insertion to relieve pain).
How does Dr. Luciano Di Loreto (Chiropractor) treat a slipped rib using Chiropractic care?
Slipped ribs can be treated by various techniques. One technique is to relax the musculature with heat, interferential current (muscle stimulation that assists in pain reduction), acupuncture, and registered massage therapy. Recently, I have also been exploring the using of shockwave therapy to treat this conditions (I will comment more about this in an upcoming blog). These techniques may assist in soothing the pain or realigning the rib(s) and vertebrae. A second technique and the one preferred is to adjust the rib(s). This will also assist in realigning the rib and vertebrae into a ‘normal’ or more comfortable position.
What is an adjustment?
The Ontario Chiropractic Association defines an adjustment as a highly skilled and precise movement usually applied by hand to a joint of the body. Adjustment loosens the joint to restore proper movement and optimize function. When a joint is adjusted, a gas bubble escapes causing the popping noise you may have heard about. Chiropractic adjustment techniques have been researched extensively. Complications are rare and side-effects, such as temporary soreness, are usually minor.
How is a slipped rib adjusted by Dr. Luciano Di Loreto?
One technique is to have the patient lie on his/her stomach on a chiropractic table. The adjustment is applied by the chiropractor to the area where the slipped rib(s) is/are irritated. The adjustment to the area is very quick. Following the adjustment, the patient usually knows whether or not that rib(s) is/are still irritating them. Most of the time the pain goes away. Sometimes, the muscles around the slipped rib remain tender to the touch. Another techniques is to have the patient sit at the end of the chiropractic table. The patient sits facing away from the table. The patient is lowered onto the table and will usually feel the pop or click once he/she reaches the table. A third technique that is is to have the patient lay on their side facing the practitioner. In this case, Dr. Luciano Di Loreto, will apply his hand along the area of concern. While in this position, patient will relax and take a deep breath. A small and quick amount of pressure/force is applied and the rib should adjust into alignment. Following these adjustments (only one maybe used), the patient should feel relief and be able to take a deep breath without the sharp dagger like pain in the back. After the adjustments, it is always good practice to use a heat pack to soothe the muscles in the region. Trained Chiropractors and other trained practitioners can perform these rib adjustment procedures in various ways. Always consult a trained health practitioner when contemplating treatment.
Please note that I have NOT exhausted and/or discussed all the options for dealing with a slipped rib. I have only touched on a few that I find work for my patient’s. Do your own research and if you have any questions, please send them along and I will do my best to address them. Look forward to comments.
Hope you found this information on the slipped rib syndrome interesting.
To make an appointment to see Dr. Luciano Di Loreto (Chiropractor & Acupuncture Provider), please contact the office at 647.873.4490.
Dr. Luciano Di Loreto graduated from the Canadian Memorial Chiropractic College (2010) as a Doctor of Chiropractic and obtained a certificate in Medical Acupuncture at McMaster University (2010). At his practice located in Vaughan, Ontario, Canada, Dr. Luciano Di Loreto combines evidence-based chiropractic care with a multidisciplinary and collaborative approach to health care. He is an approachable, passionate, and diligent practitioner with a focus on delivering exceptional acute, preventative, rehabilitative and supportive care for a variety conditions relating to the muscle, nerve, and bone. During his spare time, Dr. Luciano Di Loreto takes pleasure in spending time with his family and friends. He enjoys fishing and playing sports.
Fit for Life Wellness & Rehabilitation Centre is a health clinic located in Vaughan, Ontario, just north of Major Mackenzie on Weston Road (Located in the Vellore Medical Centre & Walk In Clinic). If you have questions for Dr. Luciano Di Loreto & Associates, please contact us and we will get right back to you promptly with information on your conditions/concerns.
MEDICAL DISCLAIMER: The following information is my personal notes about this subject matter. It is intended for informational purposes only. Consult a health practitioner to help you diagnose and treat injuries of any kind.
Exercising the heart makes it stronger. It’s a lesson we all know in adulthood, and it begins with good habits that are ingrained within us over time. If we want to make the general population more heart healthy, it’s important to start the lesson early.
The Canadian Society for Exercise Physiology (CSEP), a voluntary organization that focuses on the scientific study of exercise physiology and biochemistry, fitness, and health, came up with a new plan to get our young people moving. The 24-Hour Movement Guidelines for Children and Youth, aimed at those 5 to 17 years in age, is the first evidence-based set of guidelines to address the whole day of a person’s activity, including rest and sleep.1
The rationale behind taking into consideration a whole day of active and passive activity is that the body is always active. It’s about more than concentrated physical workouts—all physical activity, sedentary behaviour, and sleep are necessary in a fine balance for overall well-being.
The categories of movement are broken down into “Sweat, Step, Sleep, and Sit,” and the guidelines encourage youth to achieve high levels of “sweat,” low levels of “sit,” and the right amount of sleep each day depending on their age group1:
SWEAT: When it comes to sweating, the CSEP recommends a total of 60 minutes of moderate to vigorous physical activity throughout the day, including some aerobic activity. Strengthening activities should be part of that “sweat time” at least three days out of the week.
STEP: “Step” activities can come in many forms of structured and unstructured physical activities, as long as they are light intensity. One clear example would be walking. Several hours of light movement are needed throughout the day.
SLEEP: Of all the activities, this is the one that should take up most of your time. For those aged 5 to 13, nine to 11 hours of sleep per night are needed. For those a little older in the 14 to 17 year age category, eight to 10 hours of sleep per night are recommended. Along with this schedule, it is recommended that bedtimes and wake-up times stay consistent.
SIT: One of the next-most recommended pieces of advice is to avoid being sedentary. In the 24-Hour Movement Guidelines, it’s built into the plan: no more than two hours per day of recreational screen time, and limited sitting for extended periods.
Following these guidelines can have a significant, positive impact on the body, improving “body composition, cardiorespiratory and musculoskeletal fitness, academic achievement and cognition, emotional regulation, prosocial behaviours, cardiovascular and metabolic health, and overall quality of life.”2
These guidelines promote building extra movement into your day without being overwhelmed by one specific category. By promoting regular activity and sleep schedules, it’s a practical beneficial framework for youth (and adults) to apply to their daily lives.
Sourced from CCA Blog
Canadian Society for Exercise Physiology. CSEP announces new Canadian 24-hour movement guidelines for children and youth: the world’s first evidence-based guidelines to address the whole day. 2016. Available at: http://www.csep.ca/en/guidelines/24-hour-movement-guidelines. Accessed December 5, 2016.
Canadian Society for Exercise Physiology. Canadian 24-hour movement guidelines for children and youth: an integration of physical activity, sedentary behaviour, and sleep. Available at: http://www.csep.ca/CMFiles/Guidelines/24hrGlines/Canadian24HourMovementGuidelines2016.pdf. Accessed December 5, 2016.
Mindfulness; it’s become a popular topic for mental health and well-being, but what does it actually mean, and where does it come from? Mindfulness, a form of meditation, has its roots in Buddhism. It is one group of many meditation techniques that originated in Eastern religious or spiritual traditions. Today, it is often practised to help with stress reduction.1
Most commonly, mindfulness meditation is used to help modify a person’s response to stress. A growing body of research shows that the practice is effective in reducing stress and improving mood, and may even help to improve cognition in older adults.2 It has also been shown to improve anxiety, sleep disturbances, stress, and chronic pain.
There are a few other reasons why mindfulness meditation is gaining in popularity: it involves low physical and emotional risk, is easy to implement, is not expensive, and it has the potential to empower people to be more actively engaged in their mental health.2
Many mindfulness exercises involve practising just that—being mindful. It involves focusing on breath, posture, and the space you occupy at the present moment. Often, even just adding a few minutes of meditation to your routine per day can make a big difference in your overall sense of mental well-being. Here are some tips to help add meditation to your daily routine3:
Choose a time. Morning is a calm time in many people’s days, but choose what’s easiest for you and stick to it.
Choose a place. Consistency of space can be helpful to ground your practice. Preferably choose a place that’s quiet and where you can sit quietly and relax for a few minutes each day.
Choose a duration. It’s good to decide before you start how long you’re committed to. Start with five minutes, and slowly build upon it.
Set an intention. At the beginning of each meditation, remind yourself why you are meditating that day.
Set your posture. This is about more than spinal health: having a healthy posture increases alertness in your meditation, and it helps keep you focused. (There are more posture tips below.)
Take a few deep inhales, and a few deep exhales, allowing your body to unwind. As you breathe out, focus on relaxing different muscles and areas of the body with each breath, moving in one direction up (or down) the body.
Choose an object of attention. Not necessarily a physical object, but a point of focus, such as the breath as it flows in and out of the nostrils, or the chest, as it rises and falls with each breath. With a relaxed body and an open posture, this keeps your meditation focused on the present.
Remember, concentration involves placing your attention on one thing or in one place. Mindfulness is noticing everything in its purest form, moment-to-moment. Neither of these things come easily. Meditation is a practice, not just an activity, so it takes time to develop it as a skill unto itself.3
Here are a few tips for setting your posture: try sitting on a chair or cushion. When you first start each meditation, it’s best to find back support in a chair or sit with your back against a wall to maintain a straight-back position. In this position, let the rest of your body hang freely. You can rest your hands on your knees or lap. When you let your eyes close, you allow yourself to bring the attention inward to the body, and to the present moment.3
If you’re able to sit a little bit each day and be mindful of the present moment, not only will you experience noticeable benefits like the ones listed above, the practice will become easier. Commit to what’s possible for you, and stick with it. Happy meditating!
Horowitz S. Health Benefits of Meditation: What the Newest Research Shows. Alternative and Complementary Therapies. 2010; 16(4): 223-8. doi:10.1089/act.2010.16402.
Morone N, Greco C, Weiner D. Mindfulness meditation for the treatment of chronic low back pain in older adults: A randomized controlled pilot study. Pain. 2008; 134(3): 310-9. doi:10.1016/j.pain.2007.04.038.
How to Meditate | New York Insight Meditation Center. Nyimcorg. 2016. Available at: https://www.nyimc.org/how-to-meditate/. Accessed November 4, 2016.
As a society, we’re constantly reminded to exercise our bodies, but when was the last time you were reminded to exercise your mind? Part of a healthy lifestyle involves exercising your brain. Your brain can be trained like a muscle, and without a good workout now and then, it can eventually shrink over time.1
Sedentary activities are not only bad for your physical health, they can also be detrimental to one’s brain.1 Engaging in more stimulating leisure or social activities are a great start to keeping your brain in shape.2 This is because when you actively engage the brain, more cells can be produced, as well as the connections between them. When the body has more brain cells on reserve, research suggests that this may be able to help reduce the risk of developing Alzheimer’s disease or other forms of dementia.2 While more research is needed in this area of study, there are other health benefits to keeping your brain active—like boosting your memory and cognitive function—that are worth keeping in mind.2
What Types of Activities Can I Do?
Any type of stimulating mental activity can help exercise your brain. Here are some questions you can ask yourself to make sure you’re on the right track2:
Does it incorporate new learning?
Is the activity reasonably complex?
Is the activity varied and interesting?
Do you engage in the activity frequently?
Examples of Brain Exercises2
Listening to the radio
Taking a course
Learning a new language
Playing musical instruments
Participation in leisure activities such as sports, dancing, or gardening
Cultural activities and conversation
Board games, crossword puzzles, Sudoku, and other puzzles
Doing simple calculations
Imaginary exercises to stimulate the senses (e.g., recalling a peaceful nature scene)
These are just a few ideas of things you can do to stimulate your brain. When you’re considering your overall brain health, you can also look to your diet, ensuring that it is well-balanced, low in fat and cholesterol, and high in antioxidants.1 Having the right nutrients in your body helps maintain cognitive function and stimulate proper brain function and development.3,4 You can also look to your physical exercise regime—regular physical activity can improve cognition,5 help memory and thinking processes, improve mood and sleep, and reduce stress and anxiety.6
Chiropractors care about your overall health and can help point you in the right direction if you have any questions or concerns about this topic.
Whatever activity you choose, remember that brain health is just as important as physical health, so keep finding new and creative ways to keep those mental juices flowing.
Melone L. 10 brain exercises that boost memory. EverydayHealth.com. 2016. Available at: http://www.everydayhealth.com/longevity/mental-fitness/brain-exercises-for-memory.aspx. Accessed November 1, 2016.
Alzheimer’s Australia. Mental exercise and dementia. 2016. Available at: https://www.fightdementia.org.au/files/helpsheets/Helpsheet-DementiaQandA06-MentalExercise_english.pdf. Accessed November 1, 2016.
Lim S, Kim E, Kim A, Lee H, Choi H, Yang S. Nutritional Factors Affecting Mental Health. 1st ed. Seoul, Korea: Department of Food and Nutrition; 2016.
Rathod R, Kale A, Joshi S. Novel insights into the effect of vitamin B12 and omega-3 fatty acids on brain function. J Biomed Sci. 2016; 23(1). doi:10.1186/s12929-016-0241-8.
Chang Y, Chu C, Wang C, Song T, Wei G. Effect of acute exercise and cardiovascular fitness on cognitive function: An event-related cortical desynchronization study. Psychophysiology. 2014; 52(3): 342-51. doi:10.1111/psyp.12364.
Godman H. Regular exercise changes the brain to improve memory, thinking skills. Harvard Health Blog. 2016. Available at: http://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110. Accessed November 7, 2016.
Vitamin D, often known as the sunshine vitamin, plays an important role in your bone health.1 It is mostly made by the body through exposure to sunlight. This is unique to vitamin D since most vitamins come from the foods you eat.1 Having too much or too little vitamin D in your body can affect the amount of calcium in your bones and can take a toll on your overall bone health:
Low levels of vitamin D can lead to decreased bone mass (osteoporosis) which can increase your risk of fractures.1
Too much vitamin D can lead to calcium deposits in the kidneys (kidney stones), or calcium build-up in other soft tissues like the heart, lungs, and blood vessels.2
More than 90% of a person’s vitamin D requirement tends to come from casual exposure to sunlight.3This poses some unique challenges for those whose environments limit their exposure to the sun.2 For example, in Canada and other countries in the northern hemisphere during the winter months, people are exposed to less ultraviolet light. This means in the winter in Canada our bodies produce little to no vitamin D.1 Statistics Canada reported that, in the winter months, 40% of Canadians had vitamin D levels that were below the recommended range.1 In the summer, that number is much smaller, but still a whopping 25%.1 This means that as a northern country, we often lack the exposure to ultraviolet light that is needed for enough vitamin D to be made in the body year-round.
You can get vitamin D naturally from a few foods, including egg yolks or fatty fish such as salmon or mackerel.1 In Canada, some foods are fortified with vitamin D by law to prevent the risk of vitamin D deficiency in the general population, including milk, soy milk, rice beverages, and margarine.4
This winter, increase your vitamin D intake and keep your bones strong by reading nutritional labels and seeking out products during your regular grocery shop that are fortified with vitamin D. It also never hurts to add a little bit more sunlight to your day!
For questions about keeping your bones (and the rest of your spine, muscle, and nervous system) in good health this winter (and throughout the year), you can ask Dr. Luciano Di Loreto & Associates.
Vitamin D blood levels of Canadians. Statcangcca. 2015. Available at: http://www.statcan.gc.ca/pub/82-624-x/2013001/article/11727-eng.htm. Accessed October 17, 2016.
Holick M. Vitamin D: important for prevention of osteoporosis, cardiovascular heart disease, type 1 diabetes, autoimmune diseases, and some cancers. Southern Medical Journal. 2005;98(10):1024-1026. doi:10.1097/01.smj.0000140865.32054.db.
Your core muscles are essential for supporting your back, stabilizing nearby joints, and reducing the risk of injury.1 A stable core helps to maintain the integrity of the spinal column and if it isn’t stable, you may experience low back pain.2 The good news is that there are a few exercises you can do to help reduce or even prevent low back pain.3,4
Below are three core exercises developed by Dr. Stuart McGill designed to increase your endurance, support your core, and, ultimately, protect your back5:
Modified Curl-up: Lie on your back with one knee bent and the other straight. Place your hands under the arch of the low back and maintain the arch during the modified curl-up. Start by bracing your abdomen by bearing down through your belly and focus your gaze at one point in the ceiling. Lift your shoulder blades off the ground about 30° while keeping your neck and spine in line. Make sure your chin remains tucked, rather than pointing at the ceiling during the movement. Complete 3 sets of 10 to 12 curl-ups.5
Side Bridge: Lie on your side and prop yourself up on your elbow, which should be placed directly under your shoulder. Keep your legs straight, and put your top foot on the ground in front of your bottom foot. Place your top hand on your bottom shoulder. Maintain the natural curve of your spine, brace your abdomen, squeeze your gluteal muscles, and lift your hips off the ground. Hold for 8 to 10 seconds and repeat 3 times on each side. If that’s too easy, increase the number of repetitions rather than the length of time.5
Bird Dog: Begin on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. Brace your abdomen and squeeze your gluteal muscles. Lift your right arm straight in front of you until it is level with your shoulder and squeeze your muscles between your shoulder blades. At the same time, straighten your left leg straight back until it is level with your hips, keeping your hips square to the floor. Return to the starting position in a slow and controlled manner and switch sides. That is one repetition. Do 3 sets of 8 to 10 repetitions.5
Core exercises are just one of many ways to support your back and to help with back pain. Dr. Luciano Di Loreto & Associates at Fit for Life Wellness & Rehabilitation Centre are is trained to offer a range of treatments which includes guidance on strengthening exercises.
Abdelraouf OR, Abdel-aziem AA. The relationship between core endurance and back dysfunction in collegiate male athletes with and without nonspecific low back pain. Int J Sports Phys Ther. 2016; 11(3): 337-44.
Gordon R, Bloxham S. A systematic review of the effects of exercise and physical activity on non-specific chronic low back pain. Healthcare. 2016; 4(2): 22.
Willson JD, Dougherty CP, Ireland ML, Davis IM. Core stability and its relationship to lower extremity function and injury. J Am Acad Orthop Surg. 2005; 13(5): 316-25.
Chang WD, Lin HY, Lai PT. Core strength training for patients with chronic low back pain. J Phys Ther Sci. 2015; 27(3): 619-22. doi: 10.1589/jpts.27.619.
There’s no sugar-coating it: North Americans sit a lot. Two-thirds of the North American workforce sits for all or part of their workday.1 When you don’t adjust your posture frequently enough, you’re more likely to experience discomfort while sitting—and you’re inviting a whole host of other musculoskeletal problems along with it.1
Today, on average, sitting takes up more than half of an adult’s waking hours.2 What’s worse is that, according to Mayo Clinic cardiologist Martha Grogan, “for people who sit most of the day, their risk of heart attack is about the same as smoking.”3 Based on current trends, researchers predict the number of hours we spend sedentary will likely increase.2
There are other health risks that come from being more sedentary: prolonged time spent while sitting or reclining can tamper with your glucose levels and your metabolism.4 It’s also a risk factor for type 2 diabetes.4 The good news is that if you break up those long periods of sitting, you can reduce your risk of having diabetes, heart disease, or stroke.4
The Heart and Stroke Foundation of Canada5 recommends at least thirty minutes of moderate-intensity aerobic activity—such as brisk walking or bike riding—at least five days out of the week. If you work Monday to Friday, consider adding a few steps to your commute, or taking two 15 minute walk breaks each workday.
Here are some more helpful tips to help break up your sitting time6,7:
Create a schedule to remind you to stand up and move. Programming your day can help you stick to something you may otherwise forget to do. A good goal is 5–10 minutes of activity per hour. For example, if you have a job that involves sitting most of the day, plan to spend five minutes every hour up from your chair and moving around the office (like getting coffee, walking around the building, or taking a restroom break) and spend the other five minutes doing stretches.
Walk around on your lunch break. Invite coworkers from your office to go for a walk with you at lunch. You can check out a nearby park or take a new route around the neighbourhood.
Park further away and walk. Whether you’re running errands or parking at work, you can choose to park further away and walk those extra few steps to your destination.
Walk around the house while talking on the phone or during commercial breaks of your favourite show. You might find other opportunities throughout the day too!
Little changes can go a long way to improve your posture and decrease a number of health risks. Whatever method you choose, you can also use the Straighten Up Canada app and Fit-in 15 program to find small exercises you can do during the day.
Fenety A, Walker JM. Short-term effects of workstation exercises on musculoskeletal discomfort and postural changes in seated video display unit workers. J Am Phys Ther Assoc. 2002; 82(6): 578-89.
Healy GN, Eakin EG, Owen N, et al. A cluster randomized controlled trial to reduce office workers’ sitting time. Med Sci Sports Exerc. 2016; 48(9): 1787-97. doi:10.1249/mss.0000000000000972.
Osteoarthritis is the most common form of arthritis. In fact, it is a growing epidemic in Canada which is only expected to rise as the population ages. Osteoarthritis is described as the “degeneration of joint cartilage and underlying bone” often resulting in pain and stiffness. Even though osteoarthritis can affect any joint in the body, the most commonly affected joints are in the hands, knees, hips and spine. It is often considered as “wear and tear”; however, it is believed instead that it may be due to abnormal stress or injury to the joint(s).
What we know is that osteoarthritis affects one in ten Canadians. By 2040, it is estimated that approximately 470,000 Canadians will suffer from osteoarthritis1. Unfortunately, for many, osteoarthritis is a painful condition that can make daily activities very difficult.
To best manage the symptoms and prevent the progression of the condition, it is important to pay attention to early signs. Although there is no cure for osteoarthritis, there are options that can reduce the risk and relieve pain, stiffness and improve function.
Here are some early signs to take note of2:
Joint stiffness: Aching, pain and/or stiffness usually occur in the morning or after a period of inactivity and once movement resumes. Typically, stiffness may decrease after about 30 minutes.
Joint swelling: A person may notice some swelling in the joints and a reduction in range of motion.
Joint crepitus: The joint may grind, grate or experience a crackling sensation, commonly accompanied by a cracking sound.
Pain: Pain is usually worse after activity and improves with rest. Early on, the pain may only be triggered by high-impact activities but as it progresses, there may be more frequent episodes of pain. The joint pain or discomfort may affect the person throughout day.
Here are some tips to help manage the condition and prevent progression:
Exercise:Exercise can help manage symptoms while increasing your endurance and strengthening the muscles that help support the joints. Good options for activity include walking, biking and swimming. Download the Straighten Up Canada app for easy to follow exercise videos. Get moving!
Weight management: Excess weight can be an important risk factor due to the additional stress put on your weight-bearing joints. Even a small amount of weight-loss can help reduce pain and limit further joint damage.
Mobility: Gentle stretching may help improve flexibility and mobility, while decreasing stiffness and pain. Exercises like yoga and tai chi can help manage stiffness.
Heat and cold: Applying heat and cold can help relieve pain when aggravated. Heat can relieve stiffness, while ice may help with pain.
Manual therapy: Manual therapy can help provide treatment not only for pain management, but help improve function and prevent progression. Addressing biomechanical dysfunctions can help relieve pressure on joints.
Positive attitude: Studies have demonstrated that a positive attitude can help increase a person’s ability to manage pain.
Like all medical conditions, it’s important to ask questions and get the appropriate information to best manage the symptoms and slow down progression. Osteoarthritis can alter the way you live your life, speak to chiropractor Dr. Luciano Di Loreto & Associates today.