SOS Physiotherapy: Tired of that aching back?

SOS Physiotherapy: Tired of that aching back?

The Spinal Column The Newsletter About Your Health And Caring For Your Body

ISSUE NUMBER 38

ADVENTURES IN ALGONQUIN

As we have now shed the extra winter layers and even enjoyed a few early days of sunshine with temperatures into the 20s, I can’t help but to reminisce and think about planning our next summer portaging trip back to Algonquin park. In the summer of 2019, my boyfriend Mitch and I decided to commit to planning our first ever backcountry camping trip. We both enjoy the outdoors and have done our share of camping trips growing up, however neither of us had experienced camping quite like this before! When camping and portaging in the backcountry, you must preplan what route you will take and choose which lakes you will camp on. This allowed us to decide how far we wanted to go and how hard (or easy) we wanted the portages to be. The portage component is when you have canoed to the end of the lake, you hike with all of your gear on a marked path until you arrive at the next lake where you load everything back into the canoe and continue paddling on. There are endless combinations of portaging routes within the park so part of the fun is creating our own route and then discovering what the scenery actually looks like in person! It was quite the task to ensure we had everything we needed to camp for 6 days (we definitely committed for our first go) and that it would actually all fit in 2 large backpacks, a food barrel and a canoe. We managed to get everything to fit but at this point we still weren’t completely sure if we had too little or too much. The first day of our trip was a perfect sunny day at the end of July. Early in the morning we packed everything into the truck, with the canoe strapped to the roof and away we went with a 5 hour drive ahead of us. We purposefully planned to only do a short canoe the first day so that we could scout out a good campsite and have time to set everything up. Good thing we didn’t plan

to go further as even though we thought we had lots of time before sunset, we still ended up scrambling to get our food barrel hung safely in a tree ..in the dark! (Whoops!). Despite a couple lessons early on, everything else went off without a hitch and we were able to camp on 3 different lakes and enjoyed campfires, hiking, canoeing, and fishing. We also exchanged the occasional hellos with few other backpackers hiking or paddling nearby. In the end this trip was a great success and also allowed us to learn a few things for our next trip to be even more efficient in our packing and planning! We were able to go on our second trip last summer which was great despite the pandemic limiting many travel options. With the lessons we learned from the first trip, we were able to map out a route that went further into the park. This time we chose to stay on just one lake instead of bouncing from campsite to campsite so that we could spend more time doing day trips and short portages without taking all of our extra heavy gear with us. On one of our hikes, we all of a sudden could hear running water nearby. We went slightly off the beaten path following the sound and stumbled upon a small hidden waterfall! A few mornings we also got up just before sunrise and hopped into the canoe in hopes of sighting a moose near the water (but with no luck!). These trips have been an awesome way to fully disconnect and reset. Part of the fun is planning what route to take as there are endless combinations of portages which connect a network of hundreds of small lakes together. We hope to be back soon and continue to explore what the park has to offer! - Aden Green, PT

INSIDE: • Find Relief For Your Aching Back With SOS Physiotherapy • The 7 Helpful Tips For Avoiding Your Back Pain!

• National Physiotherapy Month! • Upcoming Virtual Workshops!

www.sosphysiotherapy.ca

FIND RELIEF FOR YOUR ACHING BACK WITH SOS PHYSIOTHERAPY

According to the American Physiotherapy Association, back pain is the most commonly experienced type of pain across the United States. In fact, one in every four Americans has experienced back pain within the last three months. The type of pain felt in your back can vary, from a slight nagging ache to crippling, shooting pains. Because of this, it is no secret that back pain can limit you from enjoying your daily life to the fullest. Fortunately, SOS Physiotherapy can get you the help you need so you can improve your quality of life! Did you know this about back pain? “Back pain” is an all-encompassing term used to describe a vast number of conditions that cause pain in the upper or lower back. Sports-related injuries, poor posture, and car accidents are just a few of the many ways that someone can develop back pain. The most common cause of back pain is from sustaining an injury. This can happen in one of two ways - from an instant, sudden trauma, or from a repetitive-use injury that develops gradually over time. Because back pain is so commonplace in the United States, there is a lot of information we have on the topic. Below are some facts about back pain: • Back pain is the number one disability for those under age 45. • In the United States alone, there are an expected 31 million people with lower back pain at any given time. • Back pain runs second, only after the common cold, as the top reason for visiting a healthcare provider in the United States.

• Experts place the likelihood of any person to experience some type of back problem in their lifetime at about 80%. That’s four out of every five people! • 30-40 percent of all workplace absences are due to back pain. • Approximately one quarter of U.S. adults reported having low back pain lasting at least one whole day in the past three months, and 7.6% reported at least one episode of severe acute low back pain within a one-year period. • More than two-thirds of back strains are caused by lifting and other exertions, such as pulling and pushing. • Most cases of back pain are mechanical—meaning they are NOT caused by serious conditions, such as infection, fracture, or cancer. Find relief with SOS Physiotherapy: Fortunately, back pain can be relieved with our SPINE program. This program helps in improving your spine movement, posture, muscle stability, and strength, so your back can function in the pain-free way that it’s intended. Our SPINE program can also provide you with helpful tips for preventing your back pain from returning. Your physiotherapist will also work with you to implement an individualized treatment plan, based on your specific needs. The main stages of your plan will focus on pain relief, which may include any combination of ice and heat therapies, manual therapy, posture improvement, targeted stretches and exercises, or any other treatment that your physiotherapist may deem fit. As you progress and improve, your physiotherapist will expand on your exercises and stretches by making them more intensive over time. This will help increase your overall strength and range of motion.

www.sosphysiotherapy.ca

SOS PHYSIOTHERAPY IS OPEN FOR VIRTUAL AND IN-PERSON TREATMENTS! CALL ANY ONE OF OUR 3 LOCATIONS

Belmont Clinic Belmont Professional Centre 564 Belmont Avenue West, Suite 301 Kitchener, Ontario N2M 5N6 TEL: (519) 743-8787

Elmira Clinic Behind Wellness Centre (Clock Tower) 3 Wyatt Street East, Suite 2 Elmira, Ontario N3B 2H4 TEL: (519) 669-1212

Northfield Clinic (**Now Open**) Waterloo Corporate Campus (Sobeys Plaza)

595 Parkside Drive, Suite 5A Waterloo, Ontario N2L 0C7 TEL: (519) 888-7070

THE 7 HELPFUL TIPS FOR AVOIDING YOUR BACK PAIN!

While consulting with a physiotherapist is the first step in finding relief, there are a few tips you can also try on your own, in order to relieve your back pain at home. This can help alleviate pain that may occur while you’re away from the clinic and help prevent it from worsening: 1. Get more exercise. If your back is hurting, you may think the best way to get relief is to rest. However, studies show that frequent changes in position and regular physical activity can actually help ease inflammation and muscle tension faster in the back. 2. Maintain a healthy weight. Extra pounds, especially in your midsection, can make back pain worse by shifting your center of gravity and putting a strain on your lower back. Maintaining a healthy weight can help control back pain and will provide additional health benefits. 3. Quit smoking. Nicotine in smoke restricts the flow of nutrient- containing blood to spinal discs. Because of this, smokers are especially vulnerable to back pain, which typically dissipates on its own after the nicotine is out of your system. 4. Adjust your sleeping position. If you’re prone to back pain, talk with your physiotherapist about the best sleeping position for you. It is important to sleep in the position that will help you achieve the most rest. It is typically best to avoid sleeping on your stomach. If you enjoy sleeping on your back, you can try putting

one pillow under your knees and another under your lower back. If you sleep on your side, you can try pulling your knees slightly toward your chest and sleeping with a pillow between them. 5. Improve your posture. Posture is important, whether you’re working, exercising, or simply relaxing. Find a good chair to sit on that will allow you to keep your feet flat on the floor while you sit. Try to avoid soft couches or chairs that put you in a slouched position. When standing, try to alternate your positions and walk around if possible. Have one foot forward when standing, alternating between feet every 10 minutes. 6. Watch how you lift. It is a common mistake to lift with your back, rather than your legs. Make sure you don’t bend over at the waist to lift heavy objects. Instead, bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up. Don’t twist your body while lifting. If you can, push heavy objects, rather than pulling them. 7. Use supportive shoes. A good pair of cushioned shoes can reduce pressure on your back. When possible, avoid wearing high heels, as they shift your center of gravity and strain your lower back.

If you have been suffering from back pain and the tips above aren’t working, contact SOS Physiotherapy today.

National Physiotherapy Month!

May is national physiotherapy month. We want to recognize and celebrate our Physiotherapists, Physiotherapy assistants and Physiotherapy students! We also want to give special recognition to the contributions of the physiotherapy profession that are ongoing during this pandemic. Physiotherapists utilize assessment and treatment skills to help keep Canadians moving and healthy. Physiotherapists work in many settings from the hospital intensive care unit, to outpatient clinics like SOS, helping a variety of populations get back to doing the things they love each day.

Thank you to all of our wonderful Physiotherapists in our community!

www.sosphysiotherapy.ca

CALL ONE OF OUR 3 LOCATIONS TODAY!

Student Life At SOS

Welcoming Our New Massage Therapists!

MEET ALI! "Hi everyone! My name is Ali and I am a second year Physiotherapy student at Western. I'm currently doing my third placement here at SOS Elmira with Melissa and Ryan, and it's been a great experience so far! The whole clinic, including the patients, have been very welcoming to me as an incoming student. I'm excited to continue to learn and grow as a future Physiotherapist with the guidance of the SOS team. They take the time to work one-on-one with their students to help develop our clinical reasoning and manual therapy skills. It has also been fun getting to know the patients at SOS Elmira and I always look forward to their suggestions for local restaurants and bakeries! I've had some time to get to know all of you in the clinic, so now you can read a bit about me too! I did my undergraduate degree in Kinesiology at the University of Waterloo and once I graduated, worked as a Registered Kinesiologist before starting the Physiotherapy program. One fun fact is that I was on TeamCanada for Power Tumbling, competing in multiple World Age Group competitions all around the world. I am still a Gymnastics and Power Tumbling coach. In my spare time you'll find me doing crossfit, yoga, hiking or running!"

Shawna, RMT

Remya, RMT

We are excited to share that we will be adding another full time Registered Massage Therapist (RMT) to both our Belmont and Northfield locations! Welcome Remya and Shawna to the SOS Team! Massage therapy can be a great adjunct to your treatment plan to help with muscle tension, flexibility and other myofascial sensitivities. If you have been looking for a great massage therapist to help with your treatments, call one of these two locations today to get on our RMT wait list!

TELL US ABOUT YOUR REHAB EXPERIENCE WITH SOS PHYSIOTHERAPY!

Belmont Clinic Belmont Professional Centre 564 Belmont Avenue West, Suite 301 Kitchener, Ontario N2M 5N6 TEL: (519) 743-8787 Elmira Clinic Behind Wellness Centre (Clock Tower) 3 Wyatt Street East, Suite 2 Elmira, Ontario N3B 2H4 TEL: (519) 669-1212 Northfield Clinic (**Now Open**) Waterloo Corporate Campus (Sobeys Plaza)

Just click on the "Resources" tab at the top of our homepage, then click Review Us!

595 Parkside Drive, Suite 5A Waterloo, Ontario N2L 0C7 TEL: (519) 888-7070

UPCOMING VIRTUAL WORKSHOPS! Visit Our Website To Register // Wednesday, May 12 th @ 4:30pm KNEE PAIN, ARTHRITIS & BRACING WORKSHOP!

Hosted by: Melissa, Aden, & Jon

Visit Our Website To Register // Wednesday, May 26th @ 4:30pm ROTATOR CUFF & SHOULDER WORKSHOP!

Hosted by: Ryan Wark & Stephen Hogan

Workshops are completely free to join. Don’t delay, register today with the link above or by calling us now!

HEALTHY RECIPE: BRAISED CHICKEN THIGHS W/ ARTICHOKES

INGREDIENTS • 6 Bell peppers, medium • 1 15 ounce can Black beans • 1 cup Corn, frozen • 2 Garlic cloves

• 1 Onion, small • 1 15 ounce can Tomatoes • 2 cups Vegetable broth • 1 cup Quinoa • 1/2 tsp Salt

• 1/4 tsp Black pepper • 1 tsp Paprika • 1 tsp Cumin • 1 tbsp Olive oil • 1 cup Monterey jack cheese

INSTRUCTIONS Place the quinoa and vegetable broth in a medium saucepan. Bring the mixture to a boil over medium-high heat. Lower heat to a simmer, cover the saucepan with a lid and cook covered until all the liquid is absorbed, 15 minutes. Allow the quinoa to rest for about 5 minutes, without opening the lid, then fluff with a fork. Preheat oven to 375°F, and prepare the peppers by cutting them in half lengthwise and removing the seeds and membrane. Place the peppers in a baking dish cut side up, and pour water around the peppers — just enough to cover the bottom of the pan. Heat olive oil in a large nonstick skillet over medium heat. Add onions and saute until they start to soften, about 2-3 minutes. Add the garlic and cook until fragrant, 1 more minute. Stir in the cooked quinoa, diced tomatoes, black beans and corn. Season with cumin, paprika, salt and pepper. Reduce heat to low and cook for additional 5 minutes, stirring frequently. Carefully spoon the mixture into the sliced peppers and sprinkle the cheese on top. Bake uncovered until the peppers are tender and the cheese is melted, about 30-35 minutes. Add optional toppings and serve hot.

SOS PHYSIOTHERAPY IS OPEN FOR VIRTUAL AND IN-PERSON TREATMENTS! CALL ANY ONE OF OUR 3 LOCATIONS

Belmont Clinic Belmont Professional Centre 564 Belmont Avenue West, Suite 301 Kitchener, Ontario N2M 5N6 TEL: (519) 743-8787

Elmira Clinic Behind Wellness Centre (Clock Tower) 3 Wyatt Street East, Suite 2 Elmira, Ontario N3B 2H4 TEL: (519) 669-1212

Northfield Clinic (**Now Open**) Waterloo Corporate Campus (Sobeys Plaza)

595 Parkside Drive, Suite 5A Waterloo, Ontario N2L 0C7 TEL: (519) 888-7070

GEAR UP FOR GARDENING SEASON!

If you’re here for gardening advice then you are in the wrong place, but if you want to improve your form and reduce your risk of injury while gardening this season then read on!!

1. TREAT GARDENING LIKE A WORKOUT - BEGIN WITH A SHORT DYNAMIC WARM UP With an afternoon of gardening ahead, it’s easy to want to jump right into it and get started. However, a short warm up such as a 5-10 minute walk, bike or dynamic stretching can gradually increase your body temperature and blood flow which is helpful in warming up and priming your muscles so that you are ready for the work ahead. 2. A REVIEW OF PROPER LIFTING TECHNIQUE Do you have stacked bags of soil or mulch staring you down waiting to be carried and spread? Any task or similar that requires lifting heavy objects, especially repetitive tasks are the ones that can lead to a back injury. Instead of lifting by flexing your back, get close to the object and lift in a squat position - this will recruit your leg and glute muscles while keeping your back in a more neutral alignment. 3. AVOID SUSTAINED POSTURES Gardening often requires us to kneel down to the ground. This can lead us to working in a more hunched and bent over position for a sustained period of time. Remember to keep that neutral spine and use a knee pad to prevent less pressure on your back and knees which are the joints that often end up feeling stiff and painful when coming out of these awkward positions. 4. TAKE BREAKS Maintaining perfect posture isn’t realistic 100% of the time, the best way to avoid pain and stiffness is to take breaks often. Try to set a timer that will remind you to get out of position, move around and then return to the task that you were doing.

www.sosphysiotherapy.ca

SOS PHYSIOTHERAPY IS OPEN FOR VIRTUAL AND IN-PERSON TREATMENTS! CALL ANY ONE OF OUR 3 LOCATIONS

Belmont Clinic Belmont Professional Centre 564 Belmont Avenue West, Suite 301 Kitchener, Ontario N2M 5N6 TEL: (519) 743-8787

Elmira Clinic Behind Wellness Centre (Clock Tower) 3 Wyatt Street East, Suite 2 Elmira, Ontario N3B 2H4 TEL: (519) 669-1212

Northfield Clinic (**Now Open**) Waterloo Corporate Campus (Sobeys Plaza)

595 Parkside Drive, Suite 5A Waterloo, Ontario N2L 0C7 TEL: (519) 888-7070