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Ice vs Heat to Relieve Back Pain by Chiropractor in Vaughan Dr. Walter Salubro

Friday, May 18th, 2018

Vaughan, ON – Video Explains When to Use Ice vs When to Use Heat to Relieve Back Pain

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Hey it’s Dr. Walter here from Back To Health Chiropractic Centre, right here in the beautiful city of Vaughan. Thanks for coming to this video, whether you are on live or watching it later on, on this Facebook post. I’m the author who wrote this book Back to Health by Choice, How to Relieve Pain, Conquer Stress, and Supercharge Your Health the Chiropractic Way, and am working on a new book now for people that have back pain, people that are struggling with back pain.

I have several videos up there on YouTube that gives people with back pain relief tips, and I am going to give you two tips today on how to relieve back pain at home and one of the things that I realize is that in our community of Vaughan, there’re a lot of people out there that are struggling with back pain. They may have tried other resources, they may have tried other therapies, maybe even drugs, possibly have tried surgery or on their road to surgery or had surgical consultations and there’s a big impact on how their back pain is affecting them and my concern is that they are not just getting the answers or solutions that are suitable for them.

So I want to reach out to people in our community and give the answers or solutions to back pain that has been working for our patients in the last 16 years here at Back To Health Chiropractic Center. And I want to put all of those resources and tips and strategies and theories of back pain and how to prevent and deal with back pain in this book that I am calling Back Pain Resource Guide. And I’ve been getting questions from a lot of people out there in our community so what I am asking you today is to ask me your number one, your biggest question about back pain, no question is too silly.

It could be anything and there’s a link on this video right here on this post just click on that link. There’s a little form where you can actually add your question there and your response to your question and then click submit and in exchange for your effort and for your input and me writing this book am going to give you, one of the first people that has access to a free copy of Back Pain Resource Guide when it comes out, just to say thank you for your contribution for me helping write this book.

So, if you have a question make sure you click on this link that you see on this post and then give me your questions so I can include the answers and questions in the book that I writing. So before you go on this video I want to give you a tip when it comes to getting relief from back pain at home. One of the most common questions I get asked when it comes to relieving back pain is when do I use ice and when do I use heat? And I could tell you, for all the new patients that come into my office a lot of them ask me that question and most people get it wrong and they are trying all kinds of different things and they are hearing advice from all different people but I want to level the record straight when it comes to when to use ice and when to use heat.

I will tell you what I tell my practice members and patients that has back pain. So let me give you some examples here. This is an example of an ice pack. I just took this out of the freezer right now we have a little freezer in our office and this particular gel pack can be use for ice, ice pack when it’s frozen or can be used for heat by heating up in the microwave or in boiling water. So the best time to use ice is during an acute injury, we have an acute injury, an acute back pain, what does an acute injury means that means a brand new back incidence or a brand new back pain that just happened  and up to 3 days. The reason why is you want to have a strategy to cope with that pain naturally and ice is a very good strategy to put on the injured area of your back to help numb the pain, right. It will reduce the inflammation a bit it will cool the area down. But the key thing is to help you cope with the pain and help numb the pain for several days so the acuteness can come down and you can get functional again.

So I recommend ice in the first, second and third day possibly even up to the first seven days but not past seven days. For sure in the first three days but not past seven days. You want to use ice during an acute immediate injury or a flare up. If you had back pain for a long time and you had an acute flare up then you use ice again during that flare up. You don’t want to use ice if you had back pain for a chronic time, so, three months, six months, a year, two years and beyond, it’s a chronic back pain. You don’t want to use ice for chronic back pain. The reason why is there is an inflammatory process that’s occurring when you have an injury and there is an acute inflammation and chronic inflammation, but inflammation even though it’s painful and causes swelling and redness and decrease in function.

Inflammation is the body’s way for you to heal the injury, the injured tissues, so, in the first few days inflammation is important but you want to cope with the pain so it is good. Later on when back pain becomes chronic, hopefully it doesn’t but when it becomes chronic you need an inflammatory process to help induce that healing process in the body. So you don’t want to minimize inflammation with ice, and how does ice minimize inflammation? Well it decreases the blood flow to area and blood brings the immune cells that trigger inflammation in the body.  So Ice is good for the first three days and not during chronic back pain episode. The other scenario is heat. This is an example of a heating pack. Now this is an electric heating pack. I really like this because it gives off a moist type of heat and moist heat is the best for your body.

There are other types of heating packs. There is a water bottle and of course you can use one of these gel packs when they are heated up. So when do you use heat? First of all don’t use heat in an immediate injury, an acute injury or an acute flare up because it’s just not going to feel comfortable on inflamed tissues So you want to use heat after seven days and certainly if you have a back problem that has been existing more than three months, six months and definitely beyond a year, so chronic back pain. Why is heat good for chronic back pain, for back pain that has been persisting for a long time? Because heat helps bring blood to the area, helps bring healing chemicals to the area, and helps the blood vessels dilate and flush out any toxins any noxious toxins from the inflammatory process that are triggering the nerves and getting them pain sensitive. So that’s number one. And also it relaxes muscles, makes it feel good, and decreases muscle tension. So it’s a good way to cope with chronic aching back pain that has been around for six months, a year, or more.

Now when you are using ice or heat, there are several protocols to follow. Number one, and this is for both, so number one, don’t just put a cold ice pack on your skin and don’t you put a hot pack on your skin. Wrap it around with a towel. It could be a moistened face towel, it could be a paper towel moistened is fine and dry is okay too, to protect your skin. that’s number one. Number two, I usually tell people to put an ice pack on for about 5 minutes, 5 minutes is usually enough and for heat I tell people to put on for about 10 minutes so you want to set a time limit. 5 minutes for ice and 10 minutes for heat and don’t repeat it every 10 to 20 minutes. Wait about an hour and then repeat it again if necessary every hour.

So these are two tips on how to cope with back pain at home. There is ice for acute injuries and heating pack for the chronic aching back that has been around for a long time. okay. So hope you find that useful. Give it a try if you have a sore back, whether it’s acute or chronic and you will see that they will relieve you.

Now, thank you guys for watching. If you have a question about back pain, don’t leave it in the comments below. Click on that link on this post and leave your question about back pain and I will make sure it is answered in the new book that I’m writing which is to be called Back Pain Resource Guide and then once you click on that link make sure you put your email because when this book is ready, I will email you a copy of the book. So thank you again for watching, I am looking forward to talking to you guys soon.

 

The Solution to the Opioid Crisis

Tuesday, August 22nd, 2017

 

Canada is the World’s second largest consumer of opioid drugs (per capita).

1.6 million prescriptions of opioids were dispensed in Canada in 2016, up 60% from 2011.

410,000 Canadians report abusing drugs like opioids pain relievers.

2458 people died of opioid overdose in Canada, 2016.

Chronic pain is one of the main reasons why people are taking opioids.

There must be another solution to dealing with chronic pain.

And that is Chiropractic.

Chiropractic helps many, many people who suffer with chronic pain, naturally without drugs.

Chiropractic is safe.

Chiropractic adjustments have been shown to increase the release of endorphins, which naturally occur in the body.

Chiropractic is not addictive.

Chiropractic saves lives.

If you have chronic pain, visit a chiropractor near you.

Discover chiropractic and start feeling great again.


A public service announcement by Dr. Walter Salubro, chiropractor in Vaughan.

Dr. Walter Salubro_1Dr. Walter Salubro is a family wellness chiropractor, the owner of Back To Health Chiropractic Centre in Maple, Ontario, and the author of Back to Health by Choice. He grew up in Toronto, Ontario, and moved to Vaughan, Ontario, with his family at the age of fifteen.

Dr. Salubro graduated from York University in 1996 and from the National College of Chiropractic in 1999. He has been practicing chiropractic and serving his community of Maple and Vaughan for over fifteen years.

Dr. Salubro provides chiropractic care to people of all age groups.  He is trained in applying specific chiropractic techniques Back to Health by Choicethat are just as suitable for children as they are for adults. In addition to offering specific spinal adjustments and posture corrective techniques, Dr. Salubro offers an extensive lineup of health seminars, exercise classes, and a run/walk club to his patients. Dr. Salubro is an avid runner, having completed multiple marathons and half marathons.

Dr. Walter Salubro is dedicated to providing exceptional chiropractic care for all his patients. He caters to the care of infants and pregnant mothers. Dr. Salubro is certified from the Academy of Chiropractic Family Practice and the Council on Chiropractic Pediatrics (CACCP).  Dr. Walter Salubro is Webster Technique Certified, which is certified and recognized by the International Chiropractic Pediatric Association (ICPA).

Amazing Back Strengthening and Coordination Exercise

Thursday, August 17th, 2017

Chiropractor in Vaughan, Dr. Walter Salubro, Explains Important Exercise for Rehabbing the Lower Back

Hey! It’s Dr. Walter Salubro here from Back to Health Chiropractic Centre, Chiropractor in Vaughan, and the author of Back to Health by Choice: How to Relieve Pain, Conquer Stress & Supercharge Your Health the Chiropractic Way.

 And today, I want to give you a tip on how to strengthen the low back. So follow me. Check this out.

Now, in this video, I’m not only going to show you an exercise that helps to strengthen your low back but this particular exercise also help improve muscle activation, muscle firing patterns in the thigh area, buttock area and lower back region.

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And that’s important because one of the most common elements that I see in our patients that have low back pain is that their muscle firing sequences in their thigh, glutes and lower back region is disrupted. It’s out of balance. And that can cause further muscle problems, further back pain, and also delay the healing process.

So this exercise is very important to help strengthen the low back, rehabilitate it, improve the coordination and the muscle activation. Thereby, decreasing the stress, tension, pain, inflammation on low back while making it stronger.

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3 Best Sciatica Stretches for Ultimate Sciatic Nerve Pain Relief

Saturday, August 5th, 2017

Chiropractor in Vaughan Shares Do-It-Yourself Ways to Relieve Pain from Sciatica

Vaughan, ONLeg pain. Sciatica. Sciatic nerve pain.

If you suffer from leg pain or sciatic nerve pain, pay attention to this video, I’m going to give some tips on how to relieve pain from sciatica or leg pain.

My name is Dr. Walter Salubro from Back to Health Chiropractic Centre, Chiropractor in Vaughan, and the author of Back to Health by Choice: How to Relieve Pain, Conquer Stress & Supercharge Your Health the Chiropractic Way.

So where does the sciatic nerve come from?

sciatica pain relief stretches chiropractor in vaughan Dr Walter Salubro 1Well, here’s a model of the low back, the lumbar spine, and the spinal cord sits on the inside of the spinal canal. And, interesting enough, in the low back, the actual spinal cord stops right about here, about L1, L2, and then continues on as a bunch of nerves, and these nerves come off from the sides.

These are the lumbar spinal nerves and then it also goes down to the sacral region. These are the sacral nerves. The lower lumbar, low back nerves, and the sacral nerves form a big nerve called the sciatica, which emerges out of the muscles of the buttock area, goes down at the back of the leg, into the calf, all the way down to the foot.

So here’s a spinal nerve chart to demonstrate that. Here’s the lumbar spine. You see all the nerves that branch off from the lumbar spine and also the sacral region fit into the big sciatic nerve. No wonder it’s so painful when it’s irritated or inflamed because this big nerve has a lot of nerve endings—very, very painful when it’s irritated and the nerve travels down to the back of the leg, to the thigh, branches out  all the way into the foot. So leg pain can be thigh pain in the back of the thigh, behind the knee, or also in the calf, and also in the foot. Sometimes it causes tingling sensation, numbing, also shooting pain down the leg or dull, aching, pain.

sciatica pain relief stretches chiropractor in vaughan Dr Walter Salubro 6So what I want to do today is give you some tips on how to stretch out the region of the low back and gluteal areas that could irritate and inflame sciatic nerve causing leg pain and sciatic nerve pain. And, by doing these stretches, it will give you some very, very effective relief in that area. So follow me and let’s go to these stretches.

Alright. Here we go.

sciatica pain relief stretches chiropractor in vaughan Dr Walter Salubro 2Let’s start with stretch number 1. This is called the knee to chest stretch. Bend one knee. Hold it with your hands towards your chest. Hold that for 10 seconds. Repeat 3 times. With all these stretches, you want to hold it for 10 seconds and repeat it 3 times. Do the same to the opposite side. You get a nice stretch in the gluteal region and in the muscles surrounding the sciatic nerve, which can trigger sciatic nerve pain when inflamed or spasmed. Also a good stretch for the low back as well.

sciatica pain relief stretches chiropractor in vaughan Dr Walter Salubro 3A variation of this stretch is a double knee to chest stretch. Take both hands, pull the knees towards your stretch. Get a very good stretch in the lower back region where the sciatic nerve originates from and also in the gluteal region where the sciatic nerve is as well. Very, very good stretch to relieve back pain and leg pain.

sciatica pain relief stretches chiropractor in vaughan Dr Walter Salubro 4Stretch number 2 is called an angled knee to chest stretch just like here that you see. Take your knee, pull it towards your chest just like before but you are going to angle it to the opposite shoulder, get a nice stretch in that hip on the lateral side in the gluteal region where the sciatic nerve comes out. Very, very effective.

Now if you have pain with any of these stretches, you need to ease up a bit. Never stretch into any pain range.

sciatica pain relief stretches chiropractor in vaughan Dr Walter Salubro 5Stretch number 3 is very, very effective for sciatic nerve. It’s called the piriformis muscle stretch. Take one leg, put it in a figure four position. Pull your hands through your thighs. Pull the thighs to you as you’re stretching the opposite side of where your hands are—a great stretch for the piriformis muscle, which is a trigger for sciatic nerve when it’s spasmed.

There you have it. There’s some very effective, easy to do stretches to give you relief for sciatica or leg pain. Give them a try. They’re very, very effective.

If you found this content and these tips useful, click that link button below, share this video with a friend or family member that you know has leg pain or sciatic pain. And also, if you have a question, leave it in the comments below because I love to answer questions right here

Thank you for watching. Again, this is Dr. Walter Salubro. Looking forward to seeing you on the next video.

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Dr. Walter Salubro_1Dr. Walter Salubro is a family wellness chiropractor, the owner of Back To Health Chiropractic Centre in Maple, Ontario, and the author of Back to Health by Choice. He grew up in Toronto, Ontario, and moved to Vaughan, Ontario, with his family at the age of fifteen.

Dr. Salubro graduated from York University in 1996 and from the National College of Chiropractic in 1999. He has been practicing chiropractic and serving his community of Maple and Vaughan for over fifteen years.

Dr. Salubro provides chiropractic care to people of all age groups.  He is trained in applying specific chiropractic techniques Back to Health by Choicethat are just as suitable for children as they are for adults. In addition to offering specific spinal adjustments and posture corrective techniques, Dr. Salubro offers an extensive lineup of health seminars, exercise classes, and a run/walk club to his patients. Dr. Salubro is an avid runner, having completed multiple marathons and half marathons.

Dr. Walter Salubro is dedicated to providing exceptional chiropractic care for all his patients. He caters to the care of infants and pregnant mothers. Dr. Salubro is certified from the Academy of Chiropractic Family Practice and the Council on Chiropractic Pediatrics (CACCP).  Dr. Walter Salubro is Webster Technique Certified, which is certified and recognized by the International Chiropractic Pediatric Association (ICPA).

How To Prevent Text Neck With One Simple Household Hack

Thursday, March 16th, 2017

Chiropractor in Vaughan Shows How To Prevent Text Neck From Using Tablets, Smart Phones, and Handheld Devices. Especially Great for Kids and Teenagers 

Vaughan, ON—Here’s a quick tip that will save you from neck strain, next pain, and future health problems while using an iPad, smart phone or any other handheld device. It’s not just important for you, but also for your children and teenagers.

Often times I’ll see the kids come into our office and they’ll be holding an iPad or smart phone, or some other handheld device. And they’re sitting staring at their handheld device with their neck completely bent down into their device.

What is the problem with this?

ipad 1

The problem is that there’s too much bending that can cause major strain and stress on muscles, spinal tissues, bones, discs, and nerves. The strain and stress will pose a problem, not just now, but also in the future. This can cause a lot of tension on the nervous system and lead other health problems.

 

How to Prevent Text Next While Using An iPad, Smart Phone, or Other Handheld Devices

What I recommend is to teach your children to do this. If they’re sitting at the sofa with their iPad or handheld ipad 2
device, grab a couple of sofa pillows, have them stack the pillows on their lap. Then have them place their elbows on the pillows while holding the iPad or handheld device. It will now be closer to eye level. Now they can use your iPad, smart phone, or handheld device with their elbows propped up holding the device at eye level instead of having their neck being completely bent forward or flexed down, which is not good.

This will prevent this constant bending of the neck. Because it brings the iPad device or handheld device up higher closer to their eye level. It’s a very quick and easy hack that you can do at home. It’s not expensive.

And very easy to do. Another thing you can do is grab an iPad holder or an iPad stand if you’re using an iPad and place it on the stacked the pillows on the thighs. This will keep hands and elbows free if they get tired holding the iPad. If more height is needed for the iPad stand then stack one or two more pillows on the laps so you can hold the iPad stand higher close to eye level.ipad 3

Be sure to try it. Teach your children and teenagers. If you found this tip useful share it with a friend or family member, someone that you know could use this and find value in it. And also enjoyed this video, like the video, share it, and leave a comment if you have any questions.

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Dr. Walter Salubro_1

Dr. Walter Salubro

Dr. Walter Salubro is a family wellness chiropractor, the owner of Back To Health Chiropractic Centre in Maple, Ontario, and the author of Back to Health by Choice. He grew up in Toronto, Ontario, and moved to Vaughan, Ontario, with his family at the age of fifteen.

Dr. Salubro graduated from York University in 1996 and from the National College of Chiropractic in 1999. He has been practicing chiropractic and serving his community of Maple and Vaughan for over fifteen years.

Dr. Salubro provides chiropractic care to people of all age groups.  He is trained in applying specific chiropractic techniques Back to Health by Choicethat are just as suitable for children as they are for adults. In addition to offering specific spinal adjustments and posture corrective techniques, Dr. Salubro offers an extensive lineup of health seminars, exercise classes, and a run/walk club to his patients. Dr. Salubro is an avid runner, having completed multiple marathons and half marathons.

Dr. Walter Salubro is dedicated to providing exceptional chiropractic care for all his patients. He caters to the care of infants and pregnant mothers. Dr. Salubro is certified from the Academy of Chiropractic Family Practice and the Council on Chiropractic Pediatrics (CACCP).  Dr. Walter Salubro is Webster Technique Certified, which is certified and recognized by the International Chiropractic Pediatric Association (ICPA).

 

The 3 Most Common Sleeping Pillow Mistakes and How to Avoid Them

Saturday, February 25th, 2017

Dr. Walter Salubro, Chiropractor in Vaughan, Gives Tips on How Choose the Best Pillow for Sleeping

Vaughan, ON – One of the most common questions I get asked by my patients is, “Dr. Walter, what is the best pillow for me to use?”

So I made this short video to answer this FAQ. In this video, you will also first learn the 3 most common pillow mistakes people tend to make with their pillows.

If you like the video, please Like it and Share it with someone you know can use some sleeping pillow tips.

Watch the video here:

Upper Back Pain and Shoulder Tension Stretches by Chiropractor in Vaughan

Friday, January 27th, 2017

Do you sit at a computer desk a lot? Do you have tension or pain in upper back and shoulders? Watch this video below (45 seconds) and follow the simple stretching steps to start relieving shoulder tension, shoulder pain, upper back tension and upper back pain.

If you found value in this, Like and Share the video.

Neck Stretch Exercise for Pain, Tension, and Stress Relief by Chiropractor in Vaughan

Thursday, January 26th, 2017

Do you have neck pain and shoulder tension? If yes, then here is a great exercise you can do at your desk or at home to relieve neck pain, neck tension, and stress.

If you are like me and you sit in front of a computer for hours at a time, you begin to feel major tightness and tension in your upper shoulders and neck. Sometimes it can even lead to nagging pain.

This exercise in this short video is what I do to relieve the tension, stress, and pain in my neck and shoulders. I have recommended this exercise to hundreds of my patients and the love it because it works.

Watch this video now. If you find value in this, click the Like button and Share it on Facebook with your friends.

Also, I love to hear comments and answer questions so go ahead an leave that too.

Dr. Walter Salubro, Chiropractor in Vaughan, to be Live on Facebook Streaming Video

Wednesday, June 1st, 2016

Chiropractor in Vaughan Using Social Media Giant as a Way to Give Powerful, Uplifting, and Life Changing Health Information

Maple, ON—Recently I experimented with Live Video Streaming on Facebook and it was super FUN!
 
Want to see it and learn one of my MOST popular tips  for relieving stress from the sitting at the computer desk? Click on the image below and enjoy. Also, please LIKE and SHARE the video. Thank you.
 
I will be broadcasting weekly live videos on Facebook so look out for fresh, new content coming to you weekly
 
In the comments below the video, tell me what questions about health and chiropractic you would want to have answered on video. Be sure to LIKE our Facebook Page so you can be notified instantly about when I will be streaming LIVE VIDEO.

Why Stress “Gets on Your Nerves” and Affects Your Life and Your Health

Wednesday, April 13th, 2016

Maple, ON—Stress affects so many people. Stress has been associated as a contributing factor to many diseases and illness, such as heart disease, high cholesterol, digestive problems, immune system problems, cancer, diabetes, and more. 

It is therefore crucial to have an understanding of stress so you can start to realize how it affects your life and your health. With this knowledge, you will be better motivated to look for ways to bust the stress patterns in your life. The benefit to this is a healthier, happier, and more peaceful life. And who wouldn’t want that?

Here is a short video tutorial that shows you how and why stress “get’s on your nerves” and affects your life and your health.