BACKPACKS: Pack it light and wear it right!

School kids today not only have a lot on their minds, statistics show that they are also carrying a heavy load on their backs. 

A recent poll indicates that 76 per cent of Ontario Chiropractors agree that overloaded backpacks are a leading cause of back and neck pain in many of their school aged patients. 

The long-term implications of carrying a heavy backpack are poor posture,  neck and arm pain as well as irritation of the spine, joints and muscles. 

To avoid problems, start by choosing the right backpack.  Make sure the backpack is made of lightweight material, has two wide, adjustable shoulder straps that do not cut into the arm, contains a waist belt, several individual pockets, a padded back and is proportionate to the child’s body size.

The load in a backpack should not exceed 10 percent of the child’s body weight for elementary aged school children and 15 percent for those in secondary school. And the contents should be evenly distributed with heavy items packed closely to the body. 

When putting the backpack on, a child should place the backpack on a table or chair, bend at the knees and lift with the legs while putting on one shoulder strap at a time. Before your child walks out the door remind him or her not to wear the bag on one shoulder and to adjust the straps so the bag fits comfortably close to the body. 

Having your child checked by a Chiropractor may be your first step  in adding a preventative approach to your family’s healthcare.

Trouble Sleeping? Tips for getting a better night’s sleep

By Dr. Dan Vitale DC

Tired, low energy, achy? It could be you aren’t getting enough sleep.

Work, finances, poor health, household responsibilities, relationship issues and child care can all affect sleep.

If your having trouble sleeping, change your sleeping habits for a better night’s sleep.

You may not be able to control or eliminate all of the factors that interfere with your sleep, but you can create an environment and adopt habits that encourage a more restful night.

Try these suggestions if you have trouble falling asleep or staying asleep:

• Go to bed and get up about the same time every day, even on weekends. Sticking to a schedule helps reinforce your body’s sleep-wake cycle.
• Don’t eat or drink large amounts before bedtime.
• Avoid nicotine, caffeine and alcohol in the evening.
• Exercise daily, especially aerobic exercise. It can make you fall asleep quicker and make you sleep more restful.
• Don’t exercise within 3 hours of your planned bedtime.
• Make your bedroom cool, dark, quiet and comfortable.
• Sleep primarily at night.
• Choose a comfortable mattress and pillow (review this with your Chiropractor as he/she can help you individually depending on your sleep position).
• Avoid stomach sleeping: a poor sleep position can negatively affect your muscles, ligaments and joints over time.
• Use the bed to sleep. Avoid reading, eating, watching television, playing games or using computers in bed.
• Start a relaxing bedtime routine; examples include warm bath/shower, reading a book, meditation, or listening to soothing music with dim lights.
• Limit your time awake in bed. If you are not able to fall asleep, do not stay in bed. Try a relaxing bedtime routine.
• Go to bed when you are tired and turn off the lights.

Getting a great night’s sleep is one of the most important factors in setting a healthy environment to allow our bodies to function, heal and recreate optimally.

Other factors that you should focus on include a healthy diet, daily physical activity, stress-coping technques and decreasing nerve stress through a regular chiropractic adjustment.

To learn more about how a safe, gentle and scientific, Chiropractic adjustment could TRANSFORM your health contact your chiropractor.  If you are interested in a complimentary consultation, CALL  The Family Chiropractic Centre, 519-837-1234. 

I’m Dr. Dan Vitale, educating you to help you educate others !

Tips on how to improve your posture

Headsets help avoid bad posture

In our previous post we talked about The Importance of, and how having good posture can help improve your health.

In this post we are sharing some tips on how to improve your posture.

Posture Tips by Dr. Dan Vitale

The key to changing muscle imbalances and, therefore, posture will be through your muscle lengthening and stretching program and your cervical traction exercises.

Here are some other tips on how to improve your posture:

• When sitting make sure both feet touch flat on the floor. Your knees should be slightly higher than your hips. This will maintain your spinal curvatures. If necessary, use a small pillow or rolled up towel behind your low back.
• Use the arm rests on your office chair to keep the stress off your shoulders.
• Avoid cradling the phone between your shoulder and your ear. Whenever possible, use a headset while you are on the phone.
• For desk work bring your documents to eye level to avoid hunching over with your head looking down for long periods of time.
• Take regular breaks during the day to stretch and move your joints.
• Have your work station ergonomically assessed.