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The Right Office Chair

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Tips on How to Choose An Appropriate Office Chair

 

When shopping for the best ergonomic office chair, finding a chair that fits your unique needs should be the top priority. Not every chair labeled “ergonomic” has all of the adjustment features necessary to truly be considered ergonomic. Here are the top 5 features you need to consider to make the best selection possible:

 

  1. Seat pan comfort and shape-

When you sit on the chair, the seat pan should be at least 1 inch wider than your hips and thighs on either side. Also, the seat pan should not be too long for your legs otherwise it will either catch you behind the knees or it will prevent you from leaning fully back against the lumbar support. Most ergonomic chairs possess a seat pan with a waterfall front that prevents the seat from catching you behind the knees. The seat pan should also be contoured to allow even weight distribution and finally, it should be comfortable to sit on.

 

  1. Think adjustable-

Always ensure that your chair is pneumatically adjustable so that you can adjust the seat pan height while you are sitting on the chair. You should be able to adjust the height of the seat pan so that the front of your knees are level or slightly below level while your feet are firmly on the ground. In most cases, there should be no need for you to use a footrest. The mechanism to adjust the seat height should be easy to reach and operate when you are seated.

 

  1. Lumbar support is key-

Many chairs have cushioned lumbar supports that can be adjusted up and down and forwards and backward in order to best fit your shape. If the chair will be used by multiple users then this level of adjustment may be required. However, if you are the primary user of the chair then a fixed lumbar support may be acceptable if it feels comfortable.

 

  1. Don’t forget about the hips-

A chair that doesn’t provide enough hip room can make you sit too far forward on the seat pan. This will not provide enough thigh support while you are sitting on the chair.

 

  1. Have a long-term strategy-

Think about how the chair will feel after 60 or 120 minutes. Low-density foam seat pans can become permanently deformed after long term use which can affect cushioned support leading to discomfort, imbalance, and hip and back fatigue.

 

And one bonus tip!

 

  1. Chair covers 101-

On the market, there is a variety of upholstery materials available, each of which has benefits and concerns. Vinyl and vinyl-like coverings are easy to clean and spill resistant, but they don’t breathe. As such, if the chair begins to heat up under the thighs, uncomfortable amounts of moisture can accumulate. Cloth upholstery on the other hand is the most common covering, but it is less resistant to spills and more difficult to clean. A cloth-covered seat pan can also become warm and moisture-laden. Also, over time, cloth-covered foam seat pans can become a significant source of dust mite allergen. When selecting your chair covering, think about cleaning and maintenance in order for you to plan and decide appropriately.



Author:  Dr. Marco De Ciantis, D.C.

 

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Daily Routine

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Whether we’re in a pandemic or not, we live in a world where we’re constantly in a hurry, juggling multiple tasks and carrying our belongings with us everywhere.  Believe it or not, this can have serious consequences on your back health.  Here are some common activities that negatively impact the back health of Canadians:

Scenario

Commuting: just like sitting at your desk, hunching over your steering wheel can cause your muscles to tighten, curving your back.  Over time this can result in long-term lower back problems.  This is important for the 15.4 million Canadians who commute!

How to fix it: be sure to sit at a 90-degree angle and don’t fully extend your legs.  Move your seat up to allow yourself to sit up straight.  Adjust your lumbar (i.e. “low back”) support to fit your back, and if it’s not enough support, try rolling up a towel to help decrease stress on your lower back.

 

Scenario

Work-life: did you know sitting puts 40% more pressure on your spine than standing?  It’s important to remember your posture especially when you’ve had a long day at your desk.

How to fix it: practice ‘active sitting’ with your feet flat on the floor in front of you with your back straight, your shoulders squared and chin parallel with the floor.  Ensure your workspace is set up to enable frequent breaks  from sitting, getting up at least once each hour can help keep you moving.  Consider a sit/stand workstation to allow varied working positions.

 

Scenario

Carrying your belongings: when you’re carrying a heavy purse or laptop bag, your shoulders become out of line. This can cause your muscles to ache and can put uneven pressure on your spine.

How to fix it: reduce the number of items you carry with you.  Also, consider using a backpack to help distribute the weight of your load evenly across your body.  This will help avoid the stress of isolated muscles overcompensating for unevenly distributed weight.

 

Scenario

Improper lifting: you’re not alone if you have strained your back while lifting heavy boxes. Improperly lifting heavy items can put undue pressure on your spine and even cause spinal disc injury.

How to fix it: picture yourself doing the lift before engaging to ensure you’re keeping the object in front of you, your back is straight and you’re lifting with your knees/hips rather than your back.



Author:  Dr. Marco De Ciantis, D.C.

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Osteoporosis and Exercise

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How Exercise Can Help With Osteoporosis

 

Aging, obesity and chronic health conditions, among other factors, can lead to limited mobility and strength. These issues can in turn contribute to spinal, muscle and joint problems. Starting at approximately 30 years of age, our bones decline in density. If bone mass gets dangerously low, it’s called “Osteoporosis”. Physical exercise, particularly if it’s weight-bearing, can help you better manage Osteoporosis, including its side effects. “The higher you get your bone mass up before 30, the lower the risk of getting Osteoporosis later,” says Dr. Kenneth Stelsoe, a Chiropractor and owner of Enhanced Wellness Studio in Waterloo, Ontario. According to Report on Ageing and Health 2015, a spine, muscle and joint report prepared for the World

Health Organization (WHO), Osteoporosis, Osteoarthritis and Sarcopenia (i.e. muscle loss) affect millions. In Canada, Osteoporosis affects 2 million Canadians but many only get diagnosed after they fracture a bone.

 

A Mix of Issues:

For most people, spine, muscle and joint prob­lems start with mild symptoms, such as joint pain, stiffness and swelling. Discomfort can prompt you to limit activity, leading to weaker muscles. As you progressively lose range of motion, things start to increasingly hurt. “An inactive lifestyle can contribute to many chronic conditions, including Osteoporosis, among others,” says Dr. Amy Brown, a Chiropractor at Coronation Chiropractic & Massage Therapy in Cambridge, Ontario. Inactivity can also lead to balance issues, which puts you at risk of falling. Also, individuals who suffer from

multiple conditions must often juggle a wide range of medications and all their potential side effects. These conditions can lead to very serious outcomes, such as falls that shorten your lifespan. However, it doesn’t have to be this way.

 

Gamechanger-The Right Exercise to Manage Osteoporosis and Osteoarthritis:

Being physically active can turn things around for those with conditions such as Osteoporosis and Osteoarthritis. That’s the power of exercise. Exercise impacts health, but it must be the right exercise. Controlled movements that build strength and range of motion are ideal. A combination of activities, such as swimming, cardio gym machines and low- impact aerobics, can be effective. However, weight-bearing exercise works best to help you manage Osteoporosis.

 

For those whose range of motion is limited, yoga and Pilates can be helpful, along with further support from Chiropractic care, Registered Massage Therapy and Physiotherapy.

The right activity for the right person can make a big difference. Dr. John Antoniou, an orthopaedic surgeon and former president of the Canadian Orthopaedic Association, says: “You won’t reverse the damage that’s occurred, but it’ll maintain the function that’s still there.” Exercise can help you manage Osteoporosis to slow the rate of bone loss that comes with this age-related bone disease. It can also reverse some age-related muscle mass loss. With less pain, stronger muscles and better balance, you’ll find you can do much more.

 

How Can a Chiropractor and Your Care Team Help?

A Chiropractor can prescribe a therapeutic exercise program to help increase your strength and range of motion. This program can include stretching, strengthening, postural awareness, balance training and neuromuscular exercise. However, exercise as therapy to help manage Osteoporosis can be challenging because your instinct is to stop moving once you have mild pain. An integrated approach between a medical doctor who is supporting patients with chronic health conditions and a Chiropractor assisting in managing the muscle, spine and joint components can help

you become more active. “The mentality is sometimes it hurts, so I won’t do it,” says Dr. Ed Ziesmann, vice-president of education programs and services for the Arthritis Society. You need to push through discomfort but stop when you feel true pain. Guidance from healthcare profession­als on “hurt versus harm” can make sure exercise is healing, not hurting. Meanwhile, for the many people who don’t enjoy traditional exercise, such as going to the gym, Ziesmann ad­vises focusing on doing everyday life activities. These activities can include walking, gardening and playing golf.

Currently, only 1 in 5 Canadian seniors get the recommended 150 minutes of activity per week. With help from healthcare professionals, like a Chiropractor and your integrated care team, you can break this pattern to better manage age-related conditions like Osteoporosis.



Author:  Dr. Marco De Ciantis, D.C.

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Back To Gardening!

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Back to Gardening!

 

Plant and rake without the ache! Gardening is a great way for you to stay active and have fun in

the sun. Unfortunately, many Ontarians sustain injuries during gardening that can be easily prevented with a little know-how. To tend your garden and protect yourself from injury, follow these tips to loosen-up and lighten the load on your back.

 

  1. Warm up:

Before you begin any physical activity, warming up is your first step to prevent an injury. Take a

walk, even on the spot, 10 to 15 minutes should do it. Don’t forget to lift your knees and gently

swing your arms.

 

  1. Stretch before you start:

To plant and rake without the ache, do each of these stretches for your upper and lower body

5 times. Don’t bounce, jerk or strain. Stretches should be gentle and should not cause pain.

 

Upper Body Stretches-

For Your Sides:

Extend your right arm over your head.

Bend to the left from the waist.

Hold for 15 seconds and repeat on the other side.

 

For Your Arms and Shoulders:

Hug yourself snugly.

Slowly rotate at the waist as far as is comfortable to the left, then to the right.

 

For Your Back:

In a seated position, bend forward from the hips, keeping your head down.

Reach for the ground.

 

Lower Body Stretches-

For Your Thighs:

Face a wall or tree and support yourself against it with one arm.

Bend your right knee and grasp your ankle or pant leg with your left hand.

Hold for 15 seconds and repeat on the other side.

 

For Your Hamstrings:

Stand.

Reach your hands to the sky.

Then bend at the waist and reach toward your toes.

Hold for 15 seconds.

 

To tend your garden and protect yourself from injury, follow these additional gentle rules:

-Kneel, don’t bend, to plant.

-Change your body position often.

-Take frequent breaks.

-Alternate between light and heavy chores.

-Drink lots of water.

-If you suffer an injury, visit a Chiropractor so you can get back to doing the things you love to do, like gardening!

 

Author:  Dr. Marco De Ciantis, D.C.

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Living With Arthritis

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Arthritis affects about one in five Canadians, that represents more than six million people. Many individuals living with this arthritis have indicated that they need assistance to complete daily tasks due to the limits arthritis imposes on their abilities. With symptoms like stiffness and often painful inflammation, arthritis limits your overall mobility and how well you can move your joints. Chiropractic care helps alleviate arthritic symptoms, so you can move through your day with less pain. Although symptoms are more likely to show with age, more than half of Canadians living with arthritis are less than 65 years of age. Also, 20% of Canadians older than 15 years of age suffer from arthritis, making it one of our most prevalent chronic health conditions.

Since there are more than 100 different types of arthritis, the search for a cure is ongoing. If you

don’t treat it, arthritis may permanently damage the joint(s) it affects. Specific types of arthritis

can affect your heart, eyes, lungs, kidneys and even your skin. That’s why treatment, such as

Chiropractic care therapies, which help alleviate arthritic symptoms, play a vital role in managing

this condition.

 

Treating Arthritis

There are countless over-the-counter products that provide relief from arthritic symptoms but

the results are temporary. More permanent and effective forms of treatment include surgery as

well as therapeutic exercise and manual therapies, such as those a Chiropractor provides. Since surgery can be quite invasive and comes with a lengthy recovery time, many people prefer exercise and manual therapies.

 

Exercise Therapy

A key way to improve your range of motion and reduce pain, as well as arthritic-related

symptoms, is to use exercise to strengthen the muscles around your affected joint. For individuals living with arthritis, it’s important to ensure you’re doing the right exercises. You can consult a healthcare professional, such as a Chiropractor, to help you develop a plan that will work towards improving your mobility and limiting the risk of aggravating your pain.

 

Manual Therapy

Manual (i.e. ‘hands-on’) therapy and soft tissue therapy can help to increase your range of motion, reduce inflammation in your joints and help you manage your pain. One of the most common treatments that a Chiropractor utilizes is manual manipulation of your spine. This evidence-based therapy improves your joints’ motion and your ability to move through your day pain-free. 

 

If you’re experiencing common signs of arthritis, such as joint pain, swelling, joint

cracking/popping, decreased range of motion and redness – speak to your medical doctor about

Chiropractic care for arthritis.



Author:  Dr. Marco De Ciantis, D.C.

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Osteoporosis

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Aging, obesity and chronic health conditions, among other factors, can lead to limited mobility

and strength. These issues can in turn contribute to spine, muscle and joint problems. Beginning at approximately the age of 30, our bones decline in density. If the overall bone density gets dangerously low, this is defined as “Osteoporosis”. Physical exercise, particularly if it’s weight-bearing, can help you better manage osteoporosis, including its associated effects.

 

For most individuals, spine, muscle and joint prob­lems begin with mild symptoms such as

joint pain, stiffness and swelling. Discomfort can prompt you to limit activity, leading to weaker

muscles. As you progressively begin to lose joint range of motion, pain will begin to intensify. “You begin using muscles and joints wrong, which makes it worse,” says Dr. Stelsoe. At this point, individuals may stop exercising and begin limiting their everyday activities. “An inactive lifestyle can contribute to many chronic conditions, including osteoporosis, among others,” says Dr. Amy Brown, a Chiropractor from Cambridge, Ontario. Inactivity can also lead to balance issues, which places individuals at risk of falling. Also, individuals who suffer from  multiple conditions must often juggle a wide range of medications and the associated side effects. All of this can sometimes lead to very serious outcomes, such as falls, which have the potential to shorten your lifespan. However, being physically active can turn things around for those with conditions such as Osteoporosis and Osteoarthritis. That’s the power of exercise!

 

Exercise impacts health, but it must be the right kind of exercise. Controlled movements that

build strength and range of motion are ideal. A combination of activities, such as swimming,

cardio, gym equipment and low-impact aerobics can be effective. However, weight-bearing

exercise works best to help you manage Osteoporosis. For those whose range of motion is

limited, yoga and Pilates can be helpful, along with further support from Chiropractic care,

Massage Therapy and Physiotherapy.

 

The right activity for the right person can make a big difference. Dr. John Antoniou, an

orthopaedic surgeon and former president of the Canadian Orthopaedic Association, says: “You

won’t reverse the damage that’s occurred, but it’ll maintain the function that’s still there.” Exercise can help you manage Osteoporosis to slow the rate of bone loss that is associated with this age-related bone disease. It can also reverse some age-related muscle mass loss. With less pain, stronger muscles and better balance, you’ll find you can do much more!

 

Author:  Dr. Marco De Ciantis, D.C.

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Newborn Back Pain!

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You were up all night, your baby is crying and the telephone is ringing! For many

parents, this is a daily scenario. Parents are also continually faced with strenuous physical

demands, such as lifting, feeding, comforting and chasing after children.

As a new parent, you may be lifting a seven to ten-pound baby 50 times a day. By 12 months,

your baby weighs approximately 17 pounds, and at two years, that child has grown to a 25 to 30-pound toddler. Repeatedly lifting your child may put you at risk for back problems.

What’s a parent to do? Here are some simple tips that can help you avoid some

common aches and pains:

 

Lifting

Stand with your feet at least a shoulder-width apart. Keep your back in a neutral position and bend your knees. Lift using both arms and bring your baby as close to your chest as possible.

 

Carrying

Hold your child in an upright position, directly against your chest. Avoid carrying your child on one hip, this creates postural imbalances that can lead to low back pain over time. When carrying your little one, pivot with your feet instead of twisting your back. This ensures that you’re turning with your hips which will reduce your risk of developing back pain. Lower your child into the crib or onto the floor by bending at your knees, with a neutral back.

 

Feeding

Always sit in a chair with a back support. Avoid leaning forward to reach your newborn’s mouth.

Instead, use pillows or blankets to support and position your baby closer to you.

 

Exercise

Exercise can help increase muscle support for your aching back. While your baby is enjoying tummy time, join them on the floor and do some exercises to help strengthen your core.



Author:  Dr. Marco De Ciantis, D.C.

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8 Back Pain Myths

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Your back has two main purposes: it allows you to stand and it protects your spinal cord. The

health of your spine can affect your overall well-being. Most people experience low back pain at

some point in their lives. Because it’s so common, you may have heard many theories about

what causes low back pain and how to fix it. But do you have the right facts? Here’s the truth

behind some common back pain myths:

 

  1. Myth: I need an X-ray, CT or MRI to figure out why I have back pain.

Most causes of short-term (‘acute’) low back pain will not show up on an X-ray, CT or an MRI. A

qualified healthcare professional, such as a physician or chiropractor, is trained to know when

you should have diagnostic imaging performed. They have a series of other tests they can perform to help you get to the bottom of what is going on.

 

  1. Myth: Bed rest is recommended for back pain.

Bed rest may worsen your back pain unless your pain is so severe that you can’t move.

 

  1. Myth: I just need to stretch my back.

Before you stretch, it’s important to get checked out to see if stretching is the right thing to do.

Depending on the reason your back is hurting, certain stretches can make things worse. For

example, if you have a disc problem, then you may want to avoid stretches that flex the spine

and put additional pressure on your discs. A chiropractor can help you get to the root cause and

show you which exercises and stretches will help.

 

  1. Myth: Applying heat is recommended for a sore back.

Applying heat could worsen the inflammation of your joint, surrounding muscles and ligaments. Ice is the way to go for at least the first three days of short-term (‘acute’) low back pain.

 

  1. Myth: Pain is the main indication that something is wrong.

Your back may be in trouble and you may not feel it. Restricted movement or discomfort in your

arms, legs and shoulders could also be indicative of spinal problems.

 

  1. Myth: If I’m in a lot of pain, there must be a lot of damage.

Pain is a sensation that acts as a warning system for your brain. Many things can set that

warning system off. A spine, muscle or joint expert, like a chiropractor, can help you figure out if

your pain is related to these parts of your body. It’s important to remember that intense pain

doesn’t necessarily mean that there is significant damage.

 

  1. Myth: This pain is so intense, I should probably head straight to the emergency room.

Evidence shows that most low back pain cases are manageable and do not require an

emergency visit. If you’re experiencing a loss of sensation in the saddle area or have lost bowel

or bladder control, go to the emergency room.

 

  1. Myth: Now that my back pain is gone, I can stop doing my exercises.

Once the pain stops, many people stop doing the things that helped them get rid of the pain. It’s

important to make healthy back care and exercise a part of your regular routine. Otherwise,

your back pain is likely to return.



Arthur:  Dr. Marco De Ciantis, D.C.

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Safe Shovelling!

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Winter is on its way!  That means many of us will soon be shovelling lots of snow!  Shovelling snow from driveways, walkways and external stairs may be a necessity especially when snow blocks our paths making it difficult to get to where we have to go.  However, shovelling snow can be a hazardous chore in disguise.

 

In general, I like to recommend to patients simple tips in order to protect themselves while shovelling snow.  These tips can minimize the likelihood of injury while still allowing individuals to get the job done.  While some of these tips may seem unusual, time consuming and even down right silly, if implemented they can help to protect your body while shovelling all that snow.  

 

Here are my helpful tips:

 

-Prior to shovelling, warm up your body!  Move the major joints of the body used for shovelling (eg. the knees, ankles, hips, low back, shoulder and elbow joints) by just moving them gently for a few minutes while standing up and pacing.

 

-Rather than shovelling on your left or right side, try to keep the shovel midline (i.e. middle of the body where the belly button is located) while keeping your back straight in a neutral position.

 

-Push snow rather than lift it.

 

-Take breaks every 10 minutes.

 

-Push less snow with each pass of the shovel, reducing the overall load.

 

-Ensure that layered warm clothing still allows for full range of motion of your joints.

 

Ask your healthcare provider to review shovelling tips with you prior to the arrival of snow.  For those with existing heart and/or lung conditions, I strongly recommend that you consult a healthcare provider prior to shovelling.

 

Thank you and remember, fresh snow is an opportunity for snowball fights as well!



Author:  Dr. Paolo De Ciantis, BSc.(Hons.), M.Sc., D.C.

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Cauda Equina Syndrome

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“I just informed my Chiropractor that I’m suffering from low back pain.  Why was I asked about my bowel and bladder function?”

 

As licensed doctors and health care providers, the role of a Chiropractor is not only to figure out (i.e. “diagnose”) the problem a patient may present with, but also to rule out more serious and possibly life altering or threatening concerns.

 

WIth respect to the acute onset of low back and pelvic pain, one of the most serious concerns is Cauda Equina Syndrome.  “Cauda Equina” (literally translates to “horse’s tail” in Latin) is the name given to the tail end of the spinal cord at the level of the low back and sacrum in humans.  When this bundle of neurological tissue is compromised (for a number of different reasons) it can not only result in the production of low back and/or pelvic pain (which most patients are aware and mindful of) but also a change in bowel and/or bladder function (often missed by patients in lieu of focusing on their pain).  The change in bowel and bladder function could be indicative (along with other features such as “saddle paresthesia”) that Cauda Equina is in progress.  If the condition is not adequately addressed, there could be dramatic and possibly permanent life changing alterations in bodily function below the waist.  A detailed history and thorough physical exam including orthopaedic testing, neurological assessment and muscle motor function tests can help the attending Chiropractor determine if Cauda Equina Syndrome may be present, necessitating an immediate referral to an Emergency Room.  

 

With the combination of our intense educational framework and thorough assessment tools, Chiropractors can determine if what might appear as “regular low back pain” may, in fact, be a medical emergency.  Providing the appropriate referral information and informing a patient of the clinical importance of the event can prevent the patient from experiencing possible detrimental changes for the rest of their life.

 

For more information how Chiropractors can assess your problems and help you, please feel free to contact our office at 416-385-0110.

 

Author:  Dr. Paolo De Ciantis, B.Sc.(Hons.), M.Sc., D.C.

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