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Archive for the ‘Excerise’ Category

Back Pain In The Morning – This Is A Great Stretch to Help Relieve Lower Back Aches

Wednesday, September 12th, 2018

When You Have A Back Pain In the Morning, This Easy Stretch May Help Give Relief – By Chiropractor in Vaughan

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Vaughan, ON – So, one of the questions I got asked for a stretch demonstration is this. This person says that they hurt their back eight months ago and right now during the day they feel 100 percent. So everything’s great during the day. It feels good. No back pains. Go to bed at night, wake up in the morning and feels bad again. So is there a stretch to help with that? Well, there is a couple of things I want to say before I show the stretch:

Number one, if you have had back pain for eight months and it’s persisting, and it is not 100 percent resolved, you do need to get that check professionally. Some testing needs to be done. Check your spine, maybe get x rays, MRI if necessary. So just consider that, if you’ve had chronic pain for eight months now and it hasn’t been resolved.
The other thing too is what’s your sleeping position like? Are you sleeping on your back, on your side, on your stomach? So if you’re on your back or on your side that is what I recommend. On your stomach, I don’t. If you have a situation where you wake up in the morning with backache, but you felt fine going to bed at night, then what I recommend is a couple of things.

Number one, lying flat on your back and put a pillow under your knees and a number two, if you’re a side sleeper, you sleep on your side, then put a pillow between your knees.

If you go on my youtube channel, Youtube.com/DrWalterSalubro, I have a video that shows sleeping positions for people that have back pain or leg pain. So check that out.
Now, here’s a good stretch for you to do in the morning if you wake up with a sore back from my sleeping throughout the night.
So in the morning before you actually get out of bed, you’re on your bed, lie flat on your back, and you going to do what’s called the knee-to-chest stretches. They really help stretch the lower back area and provide some relief before you get up off your bed.

And then I’ll show you a proper way to actually get off your bed so you prevent further injury to your back. Check this out. You’re on your bed, you’re lying down, and before you get up grab your knee, pull to your body and you have a hold for 10 seconds. Pull upward, hold 10 seconds, repeat that three times. Do the opposite side, hold 10 seconds, repeat that three times, and then do doubles for 10 seconds, repeat three times. And then when you get off your bed, go to your side with both feet together, feet down, hands on your bed, and you push yourself off like that. So you come up in a nice neutral position and stand.

Easy, easy stretch you can do in the morning if you have an achy back when you wake up in the morning. Just stretch it the way I showed you and get up without aggravating your back.

Also remember to check the part of the video where I explained some sleeping postures and positions and how to use pillows to support your back while you’re sleeping at nighttime and have your back more relaxed and less tense. You can also put a heating pad on your lower back before you go to bed for about 10 minutes because that will warm up your muscles, relax them, and allow them to rest at nighttime. Hope you found that useful. I’ll catch you in the next video.

3 Step Stretching Plan

Monday, February 17th, 2014

How To Relieve Stress And Tension In Your Back, Neck And Shoulders. New eBook Reveals How.

3 Step Stretching Plan - eBook Cover

Does it ever feel you are carrying a ‘load of bricks’ on your shoulders because of muscle tension and tightness? Do you have tightness in your neck or lower back?

Daily stresses can often lead to aches, pains and muscles tension.  One of the most effective ways to get immediate relief of muscle tightness and tension is by stretching.

In his new eBook, 3 Step Stretching Plan, Dr. Walter Salubro shows you how to get rid of the pent-up stress and tension in your neck, back and shoulders with simple, easy-t0-do stretching.

In the 3 Step Stretching Plan, you also get 4 full-coloured stretching posters with 21 stretches that shows you how to stretch out the most commonly tight muscles.

If you found this article useful, please click on the Like Button below and share it with your friends.

 

4 Health Benefits To Walking And Running

Monday, May 27th, 2013

Family WalkingThe American Heart Association journal Arteriosclerosis, Thrombosis and Vascular Biology published a study recently about the health benefits associated with walking and running.  At Back To Health Chiropractic Centre, we teach that the key to life-long wellness is prevention and healthy lifestyle choices. One of those lifestyle choices must be in the category of exercise, which is one of Back To Health Chiropractic Centre’s 5 Pillars of Great Health.

One of the easiest forms of exercise you can do that requires no gym membership, no weights and no equipment is walking and running.  Our clinic is a big advocate of walking and running as a form of exercise because of the many exercise-related health benefits they provide.

Here is what the American Heart Association journal Arteriosclerosis, Thrombosis and Vascular Biology reported:

Walking and running can:

  1. Lower the risk of high blood pressure.
  2. Lower the risk of high cholesterol.
  3. Lower the risk of diabetes.
  4. Lower the risk of coronary heart disease.

Also, the health benefits increase the more people walk or run each week.

Keeping healthy is a process that involves lifestyle factors such as eating good foods and getting regular exercises.  Many of the degenerative diseases such as heart disease, diabetes and cancer can be prevented with better lifestyle choices.  Start your wellness journey today by going for a walk or a run.

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Check our Back To Health Chiropractic Centre’s Run Walk Club. 

Visit: http://www.ibthcc.com/back-to-health-run-walk-club/

 

6 Simple Yet Effective Core Stability Exercises You Can Do At Home

Monday, March 4th, 2013

It is widely reported that 8 in 10 people will experience low back pain in their lifetime. Keeping a strong core (abdominals, lower back muscles and gluts) is key to preventing low back injuries.  Back care is a key pillar of the 5 Pillars Of Great Health at Back To Health Chiropractic Centre in Maple, Vaughan.

These core exercises are a great compliment to chiropractic care for keeping a healthy, strong low back.

5 Ways To Stay Fit Without Going To The Gym

Friday, February 8th, 2013

So you want to start working out but you don’t want to join a gym. Not to worry. There are other options.  

Read on …

According to The Canadian Society for Exercise Physiology (CSEP), adults require 150 minutes (2.5 hours) of exercise a week.  If you are looking to start exercising but don’t want to join a gym, the good news is you can do other fun, exciting and rewarding activities that will get you moving, sweating and feeling great.  Exercise and physical activity brings with it lots of health benefits. Regular exercise must be a pillar to the foundation of great health.

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How To Prevent A ‘Heart Attack Grill’-Like Incident

Wednesday, February 15th, 2012

Did you hear? Fox News reported about a man who suffered a heart attack while dining at a popular Las Vegas restaurant and the restaurant is called Heart Attack Grill.

Irony, you call it? Coincidence? Or was it a series of choices that led to an impactful wake-up call for this man? Luckily the paramedics arrived in time to help this man and reports say he is alive.

More then likely this wasn’t due to a one-time meal at a high-calorie restaurant but due to a series of choices that culminated in a traumatic and life-threatening incident.

At our clinic, Back To Health Chiropractic Centre, we teach about choices at our wellness workshops and lectures. I tell our patients that the choices you make today in life will shape your future.  And if you want to live a life of your dreams and vision, the choices you make today absolutely matter.  So you owe it to yourself to make the right choices for your health and your well-being, not just for now but for the rest of your life.

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Back To Health Chiropractic Centre’s Run Walk Club In Maple Vaughan

Wednesday, March 30th, 2011

Today is the first meet-up of 2011 Run Walk Club at our wellness Centre.  Come join us for either a 3 km walk or a 4 km run through our neighbourhood.  Walk or run at your pace. 

We are now in our 4th season of Run Walk Club at Back To Health Chiropractic Centre and we have had enthusiastic participation since the start. 

Here is what others have said:

“It was very nice participating in the run/walk.  Haven’t done anything active that didn’t involve work/chores in a long time.  It was a good breath of fresh air. Helped me feel good as well.”

“Excellent participation by all.  I really enjoyed the run and lecture by Dr. Walter.  I look forward to doing this again in Sept.”

“Looking forward to the next one.  Going to commit myself to training in the meantime.  The walk / run club is a fantastic idea.  I’m going to use this as a stepping stone to my journey to being a runner.  Thank you for having me.”

Come join us for.  Walk or run and have fun! We meet every 4th Wednesday of the month, starting today until October.

http://backtohealthchiropracticcentre.com/run-walk-club/

Core Training: What to do and why?

Monday, July 26th, 2010

Last week at Back To Health Chiropractic Centre, we held our Ultimate Core Training Boot Camp.  It was fun, it was challenging, and it worked out some important, and often neglected muscles.

When people think of core muscles, the abdominal muscles immediately come to mind.  However, the core muscles also include your spinal muscles, hip muscles,  and gluteal muscles.

Working out the core is important because a strong core helps stabilize your spine and pelvis, protects your back, keeps you upright while moving, and helps distribute the stress of weight-bearing.

A good core workout routine should include, but not limited to, these exercises: abdominal exercises, planks, squats, bridges, supermans, and push-ups.   These exercises can be done in the comfort of your home and with no equipment.  Strengthening your core muscle is also a great complement to your chiropractic care.

Exercise…just do it!

Wednesday, June 30th, 2010

Exercise seems to be one of those things that most people know can add a tremendous health benefit to their life, yet many people avoid it.  Many chiropractors recommend regular exercise to their patients.

According to the Canadian Fitness and Lifestyle Research Institute 52% of Canadian adults (aged 20 and older) are inactive.  When Canadians were asked specifically about their beliefs regarding certain lifelong benefits to physical acitivity, a majoriy strongly believe that physical activity helps to:  1. prevent heart disease (78%), maintain ability with everyday tasks in older age (73%) and 3. reduce stress (67%).

There are 3 ways that Back To Health Chiropractic Centre helps motivate patients to exercise:  1.  Exercise Wellness Workshops, 2. Fitness Bootcamps, and 3. Run Walk Club.  Each of these programs are free and are also available to people in Maple and Vaughan who are not members of our clinic.

Here are more benefits to regular exercise …

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5 Pillars Of Great Health

Monday, June 28th, 2010

Many people today are overwhelmed, over stressed,  and overly tired.  Unfortunately, this can lead to sickness and illness.  Many people are simply sick and tired of being sick and tired with no direction toward a fully rewarding, happy and healthy life.

Being on the road back to health can be simple when you make the right choices for yourself.  If there is one thing to keep remembering, it’s this…

The choices you make today will determine your future.  I’ll discuss this more in upcoming posts.  Stay tuned.

For now, keep this in mind.  Make these 5 pillars your foundation to a great life and great health.

  1. Nervous system.  Keep it free of interference with chiropractic care.  See a chiropractor.
  2. Exercise. Just do it.
  3. Eating. Healthy intake equals healthy output.
  4. Manage the stress & overwhelm.
  5. Healthy vision & goal setting.

Yes it will take commitment.  Be commited to your life and well-being.

As you continue reading upcoming posts, you’ll get tips on each of these 5 pillars of health. 

Thank you for visiting  Back To Health Chiropractic Centre .  Our mission is to make the people of Maple and Vaughan the healthiest in Canada by providing chiropractic care along with health and wellness education.