Preventing Back Pain - What can you do?

Back pain is such a common issue for a variety of people... It affects people of different ages and activity levels, and it's such a debilitating issue - if you suffered back pain once, it seems like it's just around the corner. It's important to know which treatments are effective for relieving pain once it's struck, but treatments can be used to manage and maintain a healthy back, too. 

But what can YOU do to prevent back issues? As we head in to gardening and landscaping season, we thought we'd share some simple tips to keep your back healthy so you can enjoy all the things this season has to offer! 

Our chiropractor Dr. Tiffanee McArthur has these FOUR tips for a healthy back to share with you!

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1. Walk it out

With or without back pain, you should get up and take a walk! Movement, as simple as a 10 minute walk, can help relieve back pain and even reduce your risk of low back pain in the future. Many people work sedentary jobs so it is important to change up your position throughout the day. Take frequent breaks to change it up. Sitting all day? Find the time to stand and add movement. Standing all day? Take the time for sitting breaks. Just move!

2. Lift with your legs

Lifting improperly can take a toll on your back. Become more mindful of how you lift objects in order to save you from that pain in the back. Make sure the object your are about to lift is close to your body. Get it a squat position by bending your hips and knees. Do not bend forward! Straighten your legs and keep your back straight as you lift. It is also important to avoid turning or twisting as your are lifting that object. If you think the object is too heavy to lift on your own, ask for help!

3. It’s all about your core

Your core is not just the ab muscles, it consists of your back and side muscles too! The core musculature is essential in supporting your spine and reducing the risk of injury. Dr. Stuart McGill developed core exercises to help support your core, increase endurance, and protect your back. Click the link below to learn more about the McGill Big 3.

https://www.chiropractic.ca/blog/3-easy-core-exercises-to-support-your-low-back/

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4. Yoga, Pilates, or Tai Chi

These are forms of exercise that focus on body awareness, breathing, and building a strong foundation. Yoga and Pilates provide a variety of purposeful poses that focus on many parts of the body at once. The poses also help to improve balance which may help to prevent falls and injuries later in life. Participating regularly has been shown to decrease back pain. Tai Chi is a Chinese martial art that is meditative with a focus on deep breathing and slow movement. This focus helps to improve mobility and balance. Improving pain and function within the body while also decreasing the risk of chronic pain are few of the many health benefits of Tai Chi. All 3 forms of exercise are considered “safe” for both healthy and injured individuals.

Keep these tips in mind while you get out and enjoy the weather... no one wants a bad back slowing them down.

East Meets West at the Home and Garden Expo 2019!

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Home and Garden starts today!

If you’ve been curious about any of the services we offer, pop by our booth and say hi. We’ll have people from every department rotating their time between the office and the show, and we’re there to answer YOUR questions.

Want to know if acupuncture hurts? And if it truly helps with infertility? Come ask us! 

Want to know the best time of year to get cosmetic laser treatments for hair removal or the treatment of sun spots? We’ll tell you all about it! 

Want know why someone would get an IV if they aren’t sick or in the hospital? We’ll give you the deets!!! 

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Honestly, we love providing people with information and insight in to the services we offer - so if you’re going to the show, stop by and say hi and ask us what’s been on your mind!!

We also always have great special discounts for people who schedule appointments at the event, so ask us about our deals (or stay tuned on our social accounts and see what’s going on!) 

We’ll see you there!! 
Wednesday 1-8
Thursday 1-8
Friday 1-8
Saturday 10-5

#yqlhealth #itsattheex #acupuncture #massage #hgexhibition#medicallytrainednaturallyfocused #naturopathicdoctor #shockwavetherapy#digestivehealth #infertility #chiropractic #plantarfasciitis

Cold Weather Therapy!

“We’re gunna start your massage with some cold therapy...” because my hands are icicles. So sorry. 
An ongoing joke with our massage therapists in office right now. Especially first thing in the morning, it's hard to keep our hands warm! Mittens just aren't cutting it in this cold snap. And don't even get me started on those cold steering wheels!

Don’t worry, we do our best to warm them up. Between warm water, hydrocollator packs and laundry fresh out of the dryer, we turn those icicle fingers in to moderately cool appendages. And once we start massaging, the blood flow does the rest for us. But thank heavens for those table warmers! No one likes crawling on to a freezing cold massage table. And did you know we offer hot packs for no additional charge? You can request your therapist to add that in to your treatment if we aren't already hooking you up. It's pretty easy for us to add one to your back while we work on your lower body. Then your muscles are all warm and relaxed by the time we need to dig in there!

Better yet, a hot stone massage will warm you up even more. We currently have 6 massage therapists trained in therapeutic hot stone massage. The best part about these treatments is that the heat from the stones relaxes and soothes your muscles and makes them more pliable for us to dig in and work out those tight spots. Plus, it just feels amazing. Hot stone massages are exceptionally nice this time of year.

No one likes being chilly - but we do our best to warm you up after you've ventured out into the cold. And we're so grateful that you're braving the cold weather to make it to your appointment with us! Looks like this cold snap is going to last a little longer, so remember to take care of yourself despite the unpleasant weather. And if that means coming in for a massage, we'll make sure you're toasty and warm!

Healthy For The Holidays

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December already?  How did that happen?

 In no time at all it’ll be 2018.

So with the whirlwind that is December, let’s take moment to glimpse into the future.

Holiday parties, school concerts, treats and baking, laughter and family, family and fighting, shopping, mall traffic, travel…

This time of year can be a lot of fun, but it can also be extremely draining. A bit more demands, a bit less time. A bit more indulging, a bit less sleep.  Its pretty common to start feeling the burnout by the end of the month.

Remember to take care of yourself. The busier you are at this time of year means the more attention you need to take to rest, repair and recover.  Try not to let the urgent and exciting displace what’s really important – for your health, and happiness. That definitely doesn’t mean you don’t indulge or take part in the spirit of the season, but don’t be afraid to say “no” to some things, so that you can say “yes” to the really important things.

Keep the basics in mind: Get good sleep. Eat good food. Move and exercise.  Wash your hands often.

Self-care. Maybe that means bubble baths with scented candles or making time for a massage. Maybe that means turning off Netflix so you can get an extra hour of sleep, or waking up early to fit your workout in. Maybe it means a bit of extra meal prep so you can still eat healthy while the busy-ness increases. 

At East Meets West Health Centre, we want to help you out too. Come in for a massage to relieve tension, acupuncture to unwind, or IV nutrient therapy to boost energy and immunity. This can be a difficult time for a lot of people and counselling may be helpful for those that have suffered loss around the holidays or otherwise. 

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Maybe give an early gift to someone who's not be taking time for themselves and treat them to a massage.  We’ve got a variety of options – from full body relaxation, to cupping, to hot stone, reflexology, and more.

Come with a friend or two for replenishing IV nutrient therapy. Or make it a Date Night.  

We’ve also got gift certificates and other gift options – from foam rollers, water bottles, and bath flakes.

And don’t forget to use up you extended health benefits. It’s a great time of year to get started on some health goals you’ve been putting off. If you haven’t used any benefits so far this year, you’ve essentially got twice the money over the next 13 months.

With all that in mind we at East Meets West Health Centre wish you happiness and health for the holidays.  

Team-Based, Patient-Centered Care

Team-Based, Patient-Centered Care

What makes East Meets West Health Centre different? We're all about our patients and clients, building a team of skilled practitioners around your needs and goals.