Are they every week?, twice a week?, 3 times a week?

Are you getting those stress headaches every day? Are you going to bed with a headache and/or waking up with a headache? Are you reaching for those pain-killers more than you would like to?

Hey guys.

Dr Brad here again and if this sounds like you, please read on because I am going to explain to you how these headaches can arise and I am going to give you 2 tips you can do at home to try to take the edge off of these things.

If you are the type to hold all your stress and tension in your neck and shoulders, over the course of time these repetitive episodes will irritate/inflame the numerous nerves at the top of your neck and along the base of your skull.

These same nerves envelope your entire skull including your face. This is why these type of headaches seem to start along the base of the skull, migrate to the top of the head and may even settle in the frontal area. The frontal area is defined as the area between your temples; the forehead and around your eyes.

So here are 2 things you can do when you start to feel one of these nasties coming on.

The first thing is do these 3 stretches; 1- interlace fingers, hands behind your head and gently pull down chin to chest. 2- same starting position but turn head 30 degrees to the right and gently pull down chin to chest with a slight direction to the left (opposite side). 3- the opposite of #2. Turn head to left and gently pull down to the right.
 
Rule of thumb when stretching….when you get to point of tension, hold it there. Do not force past the point of tension. Hold it for a minimum for 30 seconds, 60 is ideal. Do this 2 or 3 times to break-up some of that muscular tension along the base of your skull and the top of the your neck.
 
Now you are ready for the second part – your flexible ice pack.

You will want to lie down on a firm pillow, wrap the ice pack with a thin tissue (to prevent frost-bite) and lie on it for 15 minutes. If you do experience concurrent frontal headaches, turn the ice pack over and lie it across your forehead and eyes for another 10 minutes.

You can safely do this routine once an hour until you break the cycle and start to relax and feel some relief.

If you do try this, let me know how it works for you. And if you do have any questions, you are always welcome to reach out to me on fb.

Hello everyone.

Dr Brad here again.

Headaches, neck aches, backaches, depression and fatigue.

These are the 5 most common complaints I have heard from females between 25 and 50 years of age during the past 15 months during these revolving lockdowns.

And if this sounds like you, please read on because I am going to offer a suggestion for you.

Most of my patients reported that these symptoms were “ very occasional “ or “ rare” before lockdowns started but now most of them are reporting they can be almost daily.

And to the point where they are affecting ADL’s (activities of daily living) and overall quality of life.

The concern too however, is that these can indirectly impact other members of the family and the whole family dynamic. So, this is what we are going to do.

Over the next few posts I am going to share some practical tips on how you can keep these things at bay. There is no reason for these things to become debilitating.

The first thing we are going to discuss are those headaches. And if you do not already have one, I would like you to pick up a flexible ice pack (size: 12cm x 22cm approx.). You can get one at any pharmacy and I do sell them here at the clinic also. They are not very expensive.

This can be your very best friend when you feel one of those nasty headaches coming on but 

you need to know how to use it properly.

 

And this is what I will show you in my next post.

Hello everyone.

Dr Brad here again and I hope you have been enjoying my most recent posts on how good posture can help you move better, feel better and even look better.

And also the exercise and posture tips that I included.

And if you haven’t seen them yet, you can scroll down and check them all out.

One question I have been getting is how do I know if my posture is good, bad or improving? Or if the exercises are even working?

I know this can be a bit of a challenge to assess on your own so I have a suggestion for you.

And that is inviting you to come into the clinic for a detailed posture analysis.

A posture analysis is easy to do. It’s non-invasive and only takes about 15 minutes. We use an ipad to do the analysis.

I will review it with you right then and there. I will show you where there may be issues with your posture and will give some exercises and posture tips that you can take home and start using right away.

And if you wish, I can check your children’s posture too. We can do everyone at the very same time. It’ll be fun!!

And by the way, these are complimentary. There is no charge to you.

The phone number to call to reserve your appointment is 905 335 LIFE (5433).

If you do not get a live person, please use our voicemail and clearly leave your first name and phone number and we will get back to you as soon as we can.

Hello all.

Dr Brad here again.

Have you noticed lately that you are starting to get a humpback?

Are you concerned that you are only 30 or 40 years old but you’re looking like your 80 or 90?

This type of posture too may also start to weigh on your self-esteem.

Today I am going to explain why this may be happening to you and during this short video I will give you 2 easy and inexpensive strategies to help you look younger and feel more confident about yourself.

Humping of the upper back is a consequence of forward head posture or tech neck that has been left undetected and uncorrected.

Remember too that tech neck is a consequence of frequent sitting especially sitting with poor posture.

Here are 2 things that you can do …

Number one is to sit on an exercise ball or a posture disc. Either one of these will automatically help you assume a more upright sitting posture.

Secondly, try doing this reverse posture exercise….

Stand up with your back against a wall; feet shoulder width apart and about 1 foot away from the base board. Your contact points are your shoulders, elbows, back of hands, and your butt.
Now gently push your head straight back towards the wall and hold it there for 10 seconds. If you can touch the wall great, but if you can’t that’s ok. You will need to work towards this.
Do 10 repetitions of this with a 5 second rest in between.

And you can do this little routine 3 or 4 times a day if you need to. Be gentle and don’t force anything.

Now, if you have difficulty eventually getting the back of your head to touch the wall, you definitely have a structural problem that needs further attention.

This is something I can certainly help you with, but try this first and let me know how it works for you.

Hello again.

Dr Brad here.

So how have you been feeling the past 14 months during these lockdowns?

More headaches, backaches, sciatica, low energy, depressive episodes?

If you have any or all of these things, rest assured you are not alone. I am seeing more of this in my own practice members which is atypical for most. Goes to show you what elevated levels of stress and social confinement does to the human body and psyche.

I am going to explain why this may be happening and I will also show you one trick that could make a world of difference for you.

First of all, think back to when you were a kid. You did something wrong, you got into some trouble and you were scolded by your parents. Remember how you responded to that … you may have been staring at your feet with your head down, arms folded across your chest, you may have even gone to your room and curled up into a ball on your bed for a while.

This by the way, is a normal physiological response that is pre-programmed into each and every one of us. Closing in on ourselves like this is called a protective posture. This naturally happens when we are feeling overwhelmed and over-stressed. And who isn’t feeling overwhelmed and over-stressed these days?

And the closing of our posture systems can be ever so subtle. The trouble however, is that as posture collapses or closes, our postural muscles become weak and fatigued making it more difficult for us to open up and stay that way.

And this is when all those secondary issues will start …. the headaches, the backaches, the sciatic pains, the low energy levels and depressive episodes just to name a few.

So when you catch yourself closing in on yourself, I would like you to try this. I would like you to hold a power pose for 2 minutes. What is a power pose?

Envision Superman or Super Girl or Wonder Woman in their typical stance. Chin is up, hands on their hips and the chest puffed out. This is their power pose and you can do the same thing too. Benefits?

Holding a power pose for at least 2 minutes will flood your body with testosterone. Testosterone is your ‘power’ hormone. It will also release endorphins into your body which are your ‘feel-good’ hormones.

And a power pose will quash the cortisol levels; that nasty, destructive stress hormone. Good posture can thus help you to feel better.

And you can do this anywhere and as many time as you want throughout the day.

Let me know how this works for you. And if you don’t notice any significant change, there may be something else going on.

You can reach out to me on fb and we can figure this out together.

Hello everyone.

Dr Brad here again.

Have you noticed that you have been sitting a lot more during these lockdowns?

Are you experiencing stabbing twinges in your lower back when you get up out of your chair?
 
Or do you feel like you’re 90 years old and it takes 20 or 30 steps to walk upright?

What about shortness of breath? Do you feel atypically winded by the time you get to the top of the stairs?

If these kinds of things are bothering you, I am going to explain why they may be happening.

And I will also give you a couple of suggestions on what you can try to get out in front of these things and prevent them from happening in the first place.

Remember that as human beings, we were not designed to sit. We were designed to stand with an upright and open posture system.

Prolonged sitting does two things; one is that it causes our posture system to close down and collapse forwards.

The first part to do this is the head and neck (the typical tech neck presentation) which will be followed by the upper body collapsing forwards at the waist line. This is going to cause a stretch weakness in those big lower back muscles (back stabilizers) resulting in backache, sharp twinges and that old-age back syndrome.

Secondly, as our posture system collapses forwards it restricts movement of the rib cage. This will impair lung function and capacity by up to 30% resulting in shortness of breath.
Here is what you can do … if you don’t have a sit-stand capable desk, take a posture break every 30 minutes. This can be as simple as getting up and walking around the room for 60 seconds.

You could also sit on an exercise ball or a posture disc. Either one of these will automatically force you to sit more upright which will benefit your back and your breathing both.

And it’s important to stretch your lower back at least once a day especially if you do sit a lot.

Stretches however are not one size fits all. If you would like me to recommend some stretches for you, please message me with some details regarding you specific back issues.

I will then get back to you with my best stretching recommendations.

Two huge benefits of a healthy posture system …. you will move better and breathe better!!

Hello all.

Dr Brad here again.

I am sure a lot of you, just like myself, are eager to get outside and get some exercise and breathe some clean ,fresh oxygen now that the nicer weather is upon us.

And this is so needed considering that sometimes we are forced to mask.

I know a lot of you like to walk. And it is not uncommon for people to say to me when they start walking again that they can’t walk too far before they start getting back ache, sore hips or pains into their legs and feet.

If you like to walk and these types of things are preventing you from walking as often as you need to or want to, I have a few suggestions for your consideration.

First of all, foot wear is extremely important. It’s wise to invest in a good pair of walking or running shoes. Make sure they fit properly. Too big or too small (too loose or too tight) is not good for your feet. Also, ensure they have a nice thick flexible sole and an adequate arch support for foot comfort.

Also, the surface that you walk on needs to be considered. Concrete is the worst. It is far too hard. Asphalt is somewhat better but walking on grass or a nature trail or a track around a hi-school football field are by far the best.

These softer surfaces are far easier on your joints. And how long should you walk for? Well, it depends on your goals. I find longer walks (90 -120 min for example) are more beneficial for your mental/emotional health.

Shorter walks of increased pace will benefit your heart and lungs more as well as elevate your metabolic rate and help burn off those unwanted calories. So if your goal is weight-management, 2 or 3 brisk walks per day for 20 – 30 minutes will be of a huge benefit for you.

And these shorter walks are also a real back saver.
 
Please leave any questions or comments. I always appreciate your feedback and remember I am here to help in any way that I can.

The number to call here in Burlington is 905 335 LIFE (5433).

Hello everyone.

 Dr Brad here again and the past few weeks we have talked about weight gain during lockdown.

There are couple of things that I think all parents should be aware of. One is, by the age of 15, 25% of Canadian kids are considered to be obese.

Remember that obesity can lead to diabetes, high blood pressure, heart disease and even cancer.

Also, 1 out of three school-aged kids has forward head posture (tech neck). Kids with poor posture end up growing into adults with even worse posture and we know that poor posture can lead to weight gain.

If you have such concerns with any of your children, I can help you with this. As a certified Children’s Fitness Coach (canfitpro) and a Certified Posture Expert (American Posture Institute), I can assess your child’s level of fitness and their posture and then give you my best recommendations to improve both.

There are many, many benefits from doing this and better weight management is certainly one of them.

Your next step would be to call our office and schedule an appointment for a Complimentary Case Review for your child.

This is a detailed health history (past and present) and a detailed posture scan. I will review the results with you right then and there, and let you know what may be your next step. The choice to move forwards is up to you.

The Case Review is of no charge to you and there are no obligations on your part.I invite you to take advantage of this opportunity.

You will find it very enlightening and educational at the least, and it may even save your child’s life.

The number to call here in Burlington is 905 335 LIFE (5433).

Hello all.

Dr Brad here again.

Here we are in lock-up number 3.

There is a good chance that your kids will be spending more time at their computer (or on their other devices) either for entertainment purposes or for school work.

What you as a parent may want to keep an eye out for is sloppy or slumping posture.

I have seen quite a bit of this in kids especially over the past 12 months since we have been in and out of lock-up and their physical activities have been compromised.

And what I mean by sloppy or slumping posture is; head is tilted forwards , shoulders are rolled forwards and humping of the upper back.

The reason why you want to keep an eye out for these things is because this type of postural collapse can reduce ones lung capacity by up to 30%. Which means up to 30% less oxygen.

And this is the last thing we need right now with all the forced masking which already robs us of vital oxygen.

Amongst other things, oxygen fuels our metabolism. So when oxygen is low, metabolism is slow, we burn less calories and thus gain weight.

Another thing to consider also is that when we sit, we burn one third of the calories that we would when we are standing.

So, here are a couple of things you may want to consider if you are concerned about your children gaining a little too much weight for your liking.

One is to have them sit on an exercise ball when they are using their computer. Sitting on an exercise ball automatically engages their core muscles which will bring them into a more upright and healthy posture.

An upright posture will allow for deeper breathing. In other words, more oxygen into the body. So more oxygen means an elevated metabolic rate which means more calories burned. This will then help to curb that unwanted weight gain.

Another benefit is that an upright posture increases mental acuity and alertness. You could also try a sit-stand capable desk.

This would have the same effect as an exercise ball and my best recommendation is to stand for 40 min and sit for 20 min each hour.

If you do try this, let me know how it works for you.

Please leave a comment on our fb page.

I always appreciate your feedback and I am here to help in any way that I can.

Hello everyone.

Dr Brad here again.

And today I want to touch on a delicate issue for some which is weight gain.

If you have noticed your kids have gained some unwanted weight over the past 12 months, please remember it is not their fault.

And it is not your fault either.

The past year have been very difficult for most of us – in and out of these lockdowns – but especially difficult for our kids.

A lot of kids are struggling with this because it’s hard for them to comprehend what’s going on. None of this makes any sense to them.

Aside from food choices, there are legitimate reasons why your kids may have put on a few extra pounds.

Reasons such as exercise deficit, nature deficit, slumping posture and elevated levels of stress.

Remember a while back we talked about cortisol.

Cortisol is a nasty stress hormone which will cause weight gain especially around the waistline when levels are elevated in your body.

And kids are just as sensitive as adults to the effects of cortisol if not more so.If you have noticed your kids are getting a little soft around the middle, you may want to consider the following.

Remember that kids need at least 60 minutes of moderate to vigorous exercise every single day. Exercise should be playful and fun and with other kids for the acquisition and development of their social skills.

Kids also need 200 to 300 minutes of greenspace time (time in nature) every single week. Greenspace time is a great stress-reliever, beneficial for their mental health, a source of fresh clean oxygen and time away from technology.

Some kids don’t get enough of this these days.

And regarding the sweets and treats, try as best as you can to have a healthy balance here.

Now is not the time to take away all of life’s simple pleasures.

A couple of cookies or a small bowl of ice cream would serve them far better before they go out to play as opposed to before bedtime.

Next time I will be discussing slumped posture in children.