🎯 How to stabilize your back so the pain does not come back?🔥

So a lot of people always ask, What do I do to make sure the back pain doesn’t come back? Now that my back pain is gone? What can I do to make sure it’s actually fixed and the problems don’t come back.

I’m Dr. Vikas Puri, president and co-founder of Intelligent Health Group. I love questions like this, because this is what I’m most passionate about is prevention. They say an ounce of prevention is worth a pound of cure. And so making sure that you’re doing the right things afterwards, after we’ve gotten rid of that pain and helped strengthen your back, is to make sure we keep it stable, keep it strong for the long run, so you get more of a fix to the problem, rather than just a patch. So when we’re doing that, it’s all about becoming consciously aware, creating the right habits, so that our pains don’t come back, we don’t get that repetitive strain and stress on our body that our back was prone to previously.

We’ve been talking about the Intelligent Health Group signature system that we’ve created here over the last 20 years of practice. And again, it always starts with that I, or the initial inflammation phase where we’re just trying to get you out of pain. And we do that through our different modalities, chiropractic, physiotherapy, acupuncture, so forth, bringing inflammation down, bringing down tension. Then we’ve talked about the second phase of care, which is the stages of healing, the H. And with that factor, it’s all about improving flexibility of that spine, and then strengthening the spine. We’ve talked about physiotherapy, doing exercises to create flexibility and strengthening, protect by yoga, we’ve talked back so you can do it on your own. We’ve talked about chiropractic, continuing to retrain the posture. So we’re changing the posture to a new habit, where the posture is more in line, it’s holding its alignment for longer periods of time. And now we’re at the top of the mountain of the G, which is greater health. This is where it’s all about maintaining that stabilization. And making sure that we’re doing the right things, the right habits to stay well. 

Okay, so it’s all about how we can keep stress down on the body, the physical stress on the body, the chemical stress on the body, the emotional stress. So again, our body states a more vitalistic state, and we are more resistant to everyday strains and stresses on the body. So let’s talk about that. But again, just to get a bit of background, for those that haven’t been watching some of the previous videos, when you come to Intelligent Health Group, what we do is first it’s very important, we identify what the source of the problem is. So when you have a back issue, maybe an acute issue, or a chronic issue, we want to identify what was the actual source of the issue, and what’s actually the underlying issues at play structurally, what’s happening in the body. So do we do a very thorough physical assessment? And then we do diagnostics, including imaging like X-rays, and so forth, because we know structure affects your function. So for the spine and the spinal curves are not proper, then on the right alignment, it’s going to create stress and strain on your body pressure and your nerves and you’re going to have less nerve flow to your body, healing will definitely be reduced. So after we’ve identified all that, then we come back and create a report of findings for you, where we customize intelligence solutions, to address how we can actually fix the problem. And so we might be talking about an integrated approach with our services or providers, we might be talking about certain products that can be used to make sure that we get you out of the different stages of care.

So either the first information stage, what things we can do, what products, what services, the recommended, then we’ll talk about in the second stage, how to make sure your body continues to change. It’s normal to wear a normal life posture, including services and things you can do at home. And then we’ll talk about things that will be required in that third stage, which is where you’re going to stay well, and we’re going to help prevent things, we always start our focus with the very beginning phase, which is just to get you out of the pain get you moving better, which is your most immediate concern. And we try to get that done as quickly as possible, as efficiently as possible, with as least effort on your part as possible as well. That’s all about giving you the immediate dream outcome. Once that’s been achieved, and you see what life is like and how life has changed, you feel so good about it. And obviously, we want to make sure that we give you the right information and education to stay well. That’s our stage three care.

So now let’s talk about some of those things. So some of the biggest factors again, that can help make sure that you keep stress off your body is by reducing physical stress and demand and that means proper ergonomics. So sitting on a desk properly, so if you’re sitting on the computer a lot or someone who works at the desk a lot, just make sure that again, you’re getting your desk set up properly. Your arms are parallel to the ground when you’re using your mouse and your keyboard, making sure that your monitors are at eye level, you’re not getting a lot of hunching and so forth happening. A lot of people use laptops and again, my hunching started. So we asked people to get a wireless keyboard, and a laptop stand, so it elevates it. And it makes the laptop almost look like a monitor, at eye level, whereas your wireless keyboard then can be downloaded. And your arms can be parallel to the ground. We talk about good adjustable chairs so that you can actually adjust yourself. So, your shoulder and your hip bones are just a little bit higher than your knee, then your nebula.

That’s going to make sure again and keep it nice curve into your lower back. Having the right products like lumbar supports on your chair that can help maintain the curvatures of your lower back will keep stress and strain off of that lower back. How to actually sit on the chair, sitting with your sitting bones ratio tuberosities, that part of the pelvis that’s the bony prominence that should be touching your chair most instead, that softer part of your gluteal muscle, which is going to create more hunching of that lower back.

Then we start talking about making sure that the monitor is raised again to the eye level, which becomes really important to make sure that it has the ability to raise itself. Some people visit a lot. We tell them you can look into getting a standing and sitting workstation, something that can actually raise so you can stand for a little while and then actually lower down so they can sit for the rest of the time.

So that’s workstation ergonomics. Others who work in factories and so forth, or who are on the feet a lot all day, cashiers, hairdressers, and so forth, we start talking about wearing the right footwear. So custom orthotics in your shoes, make sure that they’re so that your foundation is balanced. If you think of a house, you want to make sure the basement is level. If that’s not level, then the whole structure gets compromised. The same thing with our structure, our skeleton, making sure that that’s balanced with a proper foundation, which is by use of orthotics will be achieved, you’re going to help balance that out, and then your posture will automatically be straighter and more supportive.
We talked about posture, it’s like wearing a posture around your shoulders to keep them from hunching. Keep your shoulders back. That becomes really important to help retrain the postural muscles in your upper back. So they don’t fatigue anyone with hunching over time.

We also talk about lifting things properly, the right form, using your knees to bend instead of your waist, lifting, using momentum from your legs to push yourself back up, turning your whole body and step twisting, turning your whole body to turn and put things down and the things back up. Being mindful of these things, feeding these habits, so that you’re not even thinking about them, is definitely going to help prevent the back strains of repetitive strain injuries. Right now over 2 million Canadians are suffering from repetitive strain injuries. And often most of those are actually back-related issues and back strain. So it’s such an important concept. Right now in spring, we’re going to be looking at raking again. So raking properly, making sure you’re using your left side and right side and alternating that, making sure again that you’re bending at the knees and lifting the leaves and so forth and backing up properly. All of these things are things that right now, we should become aware of and prevent issues from developing.

Obviously, hopefully, the snow was behind us. But shoveling snow was also a really big strain on the bog. So the same thing to lifting properly and lifting properly bending your knees, it becomes really really important to become aware of that.
So ergonomics is huge for sure. The other thing when we think of ergonomics is sleeping. When we’re sleeping, it’s really important you have the right mattress for our health. And so depending on your condition, if you have arthritis or not your age and so forth, it’s going to be important for us to determine what kind of mattress you should have should it be firm should be a bit soft, should it be maybe a medium firmness to it, what kind of pillow you should have. Maintaining a little space between your knees so a little cushion or a little pillow, a little wedge even between your knees to keep your knees in line with your hips during the night. Maintain yourself more in a fetal position. These are things that we can talk about depending on your condition to make sure we keep stress off of your back and make you less at the mercy of the mattress in the springs of the mattress as well.
So sleep position, work position. That’s ergonomics that we definitely want to be talking about. And we address that when you come in for a consultation.
They’re providers.
Now, when we talk about emotional stress, we talked yesterday about the mind keeping a positive attitude, and gratitude, and making sure there are our feel-good hormones in our body instead of more of those cortisol-induced responses in the body, which is a hormone of stress. So keeping stress down, and stress management becomes very, very important. That’s how we respond to what’s happening around us. We can’t always prevent some of the external factors, but what we can prevent is how we respond to those. So making sure we are emotionally regulating ourselves properly, becomes really important for us to address in this third phase of care about making sure that we keep ourselves healthy, that prevention.
And then, of course, chemical stress. So making sure that we’re eating right, making sure we’re staying hydrated, we’ll definitely make sure that we help prevent a lot of injuries. If you have a really high inflammatory diet, you’re more at risk of becoming in pain as well, which we don’t want.

Stay well and keep that back healthy!

Currently, we have a $49 complete assessment and treatment offer for our chiropractors.  Regularly $125.  Please reach out to our clinic by email or phone to take advantage of this offer.  647-499-1444 or info@intelligenthealthgroup.ca.


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