Keeping Your Head In The Game

In just a few short months, the biggest single-event sporting competition in the world, The FIFA World Cup, will kick off in Brazil and fans across the globe will tune in to watch some of the greatest athletes on the planet battle for the coveted Jules Rimet Trophy.

Even though hockey is such a mainstay of our culture here in Canada, make no mistake, Canadians are just as passionate about 'footy' as they are most other sports. On any given weekend, soccer fields throughout Surrey are filled with kids and adults kicking a ball around, either in organized leagues or pick up games.

In fact, nearly 3 million Canadians played soccer last year!

 And while sports like hockey and football (the North American kind) often get most of the attention when it comes to the risk for concussion, soccer is no stranger to these traumatic head injuries. In a sport where heading a ball (and accidentally on occasion, the noggins of other players) is commonplace, it's not hard to see why the risk of concussions in soccer has created a lot of discussion in recent years.

So much so, The Canadian Academy of Sport Medicine published a series of recommendations some time ago to help reduce the risk of concussions to soccer players.

 If you play soccer or coach youngsters playing the game, keep these recommendations in mind.

• Use age appropriate soccer balls. Size 3 balls for ages 10 and under, size 4 for ages 10-14, and size 5 for players over 14.

• Heading of the ball should be minimized amongst children. Repetitive heading should be avoided and not used in games until proper technique is learned.

• Proper heading technique should be taught by qualified coaches.

• Goalposts should be padded and secured to minimize tipping over onto players.

• Goalies face the greatest risk of concussions and players and referees should ensure precautions are taken to ensure their safety.

• Mouth guards should be worn at all times. These help reduce dental injuries but also reduce forces be transmitted through the jaw to the head.

• Finally, headgear is being investigated for its potential to protect the head and may provide further protection for athletes.

To read the full Discussion paper, you can download it here http://www.sirc.ca/newsletters/august09/S-972359DiscussionPaperHeadInjuries.pdf

Are You Sitting Down?

 

A new study just released by The Journal of Physical Activity and Health, reveals some alarming new revelations about the negative effects of sitting on our health as we get older. 

The study observed 2286 adults over the age of 60 and the effects sedentary time had on their bodies.

Specifically, the study explored what relationship exists between sitting and the development disabilities in activities of daily living (ADL).

While it’s no surprise that lack of exercise resulting in a sedentary lifestyle can contribute to a host of ailments, especially as our bodies age, the degree to which ‘taking a load off’ can debilitate us, raises some serious red flags for inactive seniors.

Seniors participating in the study were given accelerometers, attached to belts worn around the waist. Participants were instructed to wear the devices for seven consecutive days, during waking hours.

Over a seven day period, the average monitoring time during waking hours was 14 hours a day. 63.4% of participants reported being sedentary for at least 9 hours a day.

While most sedentary time was common among all seniors studied (reading, watching television, etc.) of particular note were sedentary social activities prevalent among women, a sub group the study suggests warrants particular attention.

The study suggested that offering physical activity classes immediately following or preceding social programs like book clubs, bingo, etc., may help to stimulate more activity.

In the end, the study found that a senior’s risk of an ADL disability increases by a whopping 46% for every hour spent sitting each day.

Clearly, seniors should be taking these latest findings seriously. With consequences ranging from metabolic syndrome to depression, cancer and even mortality, as one newspaper declared, sitting may just be the new smoking.


http://journals.humankinetics.com/jpah-pdf-articles?DocumentScreen=Detail&ccs=6412&cl=30175

Show Your Body Some Love This Valentines Day

Chocolate, Fruit, Wine and Romance are thought of as indulgences of Valentines Day but they can be good for your heart. 

There are components in tart cherries, grapes and wine that can protect your heart muscle and lower your blood pressure. A massage along with a glass of wine can lower stress and anxiety.

Cherries contain a component called anthocyanins which is also good for your heart. You can go ahead and dip some cherries in chocolate to make a heart-healthy Valentine’s snack.

When it comes to chocolate not any will do, dark chocolate is the heart-healthy kind. Dark Chocolate contains flavonoids which are good for the heart.

Red Wine vs. White Wine?

Red wine has agents in it that are heart-healthy and heart-friendly; it could be the dark skin of the red wine grapes. Grape intake is also shown to lower blood pressure.

Facts About Cherries:

Tart Cherries have been shown to: 

• • Lower Blood Sugar 
• • Help in storing less fat in the liver 
• • Lower Oxidative stress 
• • Improve heart health and function 
• • Reduce bell fat Massage Getting a massage is a good way to lower blood pressure, reduce anxiety and stress. 

So it is possible for sweets to set the mood for a heart-healthy and romantic Valentine’s Day.

Exercise Might Be The Sweetest Treat of All

Then again, you could forego the sweets and really show your body some love with some exercise to ignite that Valentine’s spark.

Research studies have shown that exercise can increase sexual drive and satisfaction in both men and women.

Twenty minutes of exercise, especially more intense exercise, has been shown to increase testosterone levels in both men and women, a key hormone in regulating desire.

In addition to these benefits, exercise also increases sexual health and confidence. Men who exercise regularly have a much lower risk of erectile dysfunction and impotence compared to inactive men.

Regular exercise also increases a person’s perception of their sexual performance and attractiveness, importance components of satisfaction and activity. These effects last throughout our lives as well with regular swimmers in their 60s reported having similar sex lives to those in the average population in their 40s.

So, to sweeten up this Valentine's Day, make the right 'sweet' choices or skip the candy all together and head out for a brisk walk with your partner, you never know where you’ll end up.

Brain Workout!

Not only is exercise good for you heart and muscles but it has been shown to improve your brain power as well. Multiple studies have shown that exercises improves brain function in realms ranging from learning to memory to problem solving. Exercise also seems to help minimize age-related cognitive decline in both humans and animals.

Exercise does this by enhancing the production of a protein called Brain-Derived Neurotrophin Factor (BDNF). This protein helps to increase the survival rate of neurons within the brain as well as stimulating the growth of neurons in sections of the brain that can grow new neurons. Finally, BDNF proteins also help enable the growth of new connections between neurons within the brain, the physical foundation of new learning.

So far, most research studies have looked at the beneficial effects of aerobic exercise (walking, running, swimming ect.) on the brain but there are new studies that seem to show beneficial effects of resistance training as well (weight-lifting). As little as one week of exercise has been shown to have beneficial effects on learning and memory.

Tips for Choosing The Right Physical Exercise

• In general, anything that is good for your heart is great for your brain.
   
• Aerobic exercise is great for body and brain: not only does it improve brain function, but it also acts as a "first aid kit" on damaged brain cells.
   
• Exercising in the morning before going to work not only spikes brain activity and prepares you for mental stresses for the rest of the day, but also produces 
• increases retention of new information, and better reaction to complex situations.
   
• When looking to change up your work out, look for an activity that incorporates coordination along with cardiovascular exercise, such as a dance class.
   
• If you like crunching time at the gym alone, opt for circuit work outs, which both 
• quickly spike your heart rate, but also constantly redirect your attention.
   
• Hitting a wall or mentally exhausted? Doing a few jumping jacks might reboot your brain.

Having A Ball With New Years Resolutions!

Choosing the Right Exercise Ball for YOU!

With New Years over, many of us are turning to resolutions around getting in shape and healthy. That means exercise. For those exercising at home, the best piece of home gym equipment you can own for improving core stability is the stability ball, also called the exercise ball, balance ball or Swiss ball. 

Stability balls come in a variety of colors and sizes. Generally, certain colors pertain to the particular height of the ball. So, it is important not to make your decision on a exercise ball based on your favorite color but, on the correct size that accommodates your height.

If your stability ball is too small, your core center is not as active as it should be and you will have the tendency to lean forward if lifting weights while sitting on the ball. If you are positioned too high, then you are working at a much more unstable position. This is fine for some that would like more of a challenge but I would not recommend it for beginners or those who are lifting heavy weights. Just imagine rolling off the back of the ball with heavy weight in your hands.

Choosing the right stability ball for your workout is pretty simple. There are usually 3-4 sizes to choose from for heights ranging from 4′ 7′ to 6′ and taller. You can pick the correct size ball by checking the angle of your knees while seated in the middle of the inflated ball.

For example, while sitting on the ball, your hips and knees should be close to parallel with the floor (at a 90 degree angle). If you do not have access to an already inflated stability ball or you are ordering online, you can check your seating position by squatting with your back against a wall and lowering down until your knees are at a 90 degree position. Mark the wall and measure the height that you need.

Here’s a handy chart for you:

Stability Ball Size Chart:

User’s Height Ball Diameter

> under 4′10″ 16″ or 42cm
> 4′11″ – 5′4″ 21″ or 55cm
> 5′5″ – 5′11′ 25″ or 65cm
> 6′ and taller 29″ or 75cm

 
Order the correct size ball and don’t waste money on one that is too big or too small. A good stability ball should pump up firm and not feel flimsy or mushy while sitting on it. These fun exercise balls are made of PVC and are burst resistant. If you are using weights on your ball, it is usually better to use a “slow deflate” ball. These “slow deflate” balls, will slowly deflate in the event of a puncture.

The Science of Napping

A week from now, as you recline in your easy chair, kicking back for a much-anticipated nap after a hearty plate of turkey and stuffing, you may find it useful to know that not only does that cat nap you're about to take feel good, it's actually doing your body good as well!

In a world consumed with work and activities, our society often looks at napping as a sign of laziness.

Scientific studies, however, find napping to have numerous health and mood benefits as well a contributing to improved performance.   

Several studies have shown naps improve reaction time, mental accuracy, energy and overall mood.

Not all naps are equal however. 

Naps between 3-5pm seem to fit best with our normal circadian rhythm, while naps between 7-9pm often interfere with our regular sleep schedules.

Naps of 10-30 minutes of duration seem to provide good benefits without as many of the potential side effects such as night-time sleep disturbance and the drowsy feeling upon waking up (what researchers refer to as sleep inertia).   

Long naps may also leave people in poorer moods after waking.

Regular nappers also tend to receive a greater benefit from naps than those who nap infrequently.

So this holiday season, find time to treat your body and your mind to a little extra R&R, and take a nap. 

Happy holidays!

REFERENCE:

 

Benefits of napping in healthy adults: impact of nap length, time of day, age, and experience with napping.  Milner CE, Cote KA.  J Sleep Res. 2009 Jun;18(2):272-81. Review.

Curr Opin Pulm Med. 2006 Nov;12(6):379-82. Good sleep, bad sleep! The role of daytime naps in healthy adults.  Dhand R, Sohal H.

Pole Walking

At this time of year, most 'pole' talk is about the North Pole. But while the weather may not be ideal for long walks outside in some areas of BC, die-hard pole walkers will still find a way to pursue their favourite hobby, cold, snowy weather or no cold snowy weather.

While pole walking might seem fairly passive to watch, considering it can use up to 90% of your body's muscles in the case of Nordic pole walking, a set of poles and a brisk walk can be a super fat burner without the impact and stress many other exercises place on your body.

Pole walking serves many different purposes, from simple exercise to providing better balance to seniors wanting to get out and enjoy a little activity.

But where do you begin? What type of poles should you buy? What type of pole walking should you do?

In the video below, LifeMark's Clarice Bower answers some of those questions and provides some simple information for people looking into joining the pole walking phenomenon sweeping the country!

When Laces Go Bad - Lace Bite!

It's a common occurrence for hockey players and figure skaters and it's called Lace Bite.

Some skaters like a snug fitting skate. So when they get to the rink and slide on the boot, naturally, they cinch up those laces as tightly as they can.

While the skate may feel nice and snug, the pain that will follow to the tendons in the front of your leg, beneath the tongue of your skates, can be excruciating.

In this video, Centric Health's Mallalea Orban explains lace bite and some of the ways to prevent it from happening.

Ski Safe!

TIPS FOR HITTING THE SLOPES

by Joe Melo, MPT - Registered Physiotherapist 

Hard to believe, but it’s already that time of year again here in Beautiful British Columbia! Snow will soon be falling on the local mountains, which means skiers and boarders are waxing their equipment and chomping at the bit to get in their first run of the season.

The Physiotherapy Association of British Columbia (PABC) has outlined four basic tips to help skiers and boarders minimize their risk of injury on the slopes.

1)    Develop strength in the off-season.

For most British Columbians who hit the mountains in the winter, this isn’t too big of a problem. But for those of us who lie dormant for most of the year until the snow starts to fall, thinking about incorporating a balanced exercise regime into the off-season would be wise. Even though winter has arrived, it’s not too late to begin a program that will address areas that could put you at risk of injury, both for this season and for future years.

2)    Warm up before hitting the slopes to prevent injury.

Sometimes, excitement gets the better of us. Freshly fallen powder can make us forget about the importance of a gradual warm-up before any physical activity. A light jog and a few key stretches are all it usually takes to prepare the body for a day on the hill. And if you take a break to have lunch, remember to limber up again before you head back out.

3)    Drink water.

Again, not the first thing that comes to mind when heading to the local mountain, but hydrating is vital while you exercise no matter what the thermometer reads. You’ll be thanking yourself later when your body’s not as sore and stiff the next day.

4)    Choose the right equipment.

Properly fitted boots, skis, and snowboards will ensure you can not only be safe on the slopes, but also perform to the best of your abilities. Make sure your attire is suitable, too. You’ll want to keep warm and dry enough without restricting too much movement. But the main piece of equipment skiers and boarders need to be using regularly is an appropriate helmet. Here’s why:

Sidney Crosby, Rick Nash, Anthony Calvillo: these are just a few of the names who have had recent struggles with concussions. Head injuries can be devastating to one’s career and day-to-day life. In some cases, they can be life-threatening. Recent statistics show that only 59% of adults between the ages of 25 and 34 wear a helmet on the slopes. Take safety seriously and keep your noggin protected this winter.

Let It Snow... Let It Snow... Let It Snow!

There's no avoiding it. Winter's coming. Sure, most of us don't see a huge amount of snow in Surrey. But that doesn't mean we shouldn't take the necessary precautions when it comes to shoveling snow when we do get it!

Snow shoveling is the number one cause of back injury during the winter months.

If not done right, shoveling snow can lead to injury such as a painful muscle strain, or possibly something more serious such as a herniated disk.

Here are some tips to help you avoid lower back injury and pain during the winter season.

The right shovel makes all the difference. 

An ergonomically designed shovel can take some of the strain off of your snow shoveling.

Look for ones with a curved handle or an adjustable handle length this will help minimize bending over when shoveling.

Warm up. 

Remember, warmed up muscles are less prone to injury than cold tight muscles.

Do a five to ten minute warm up before shoveling.

To warm up go for a walk. This well get your blood moving. Also do some stretches.

When it comes time to shovel, pace yourself. Remove a little at a time. Do not try to shovel the full depth all at once.

Take a break every 10 – 15 minutes or if you feel over worked if necessary.

Stretch out your arms and back as well to help keep them warm and flexible.

Ergonomic Lifting tips and Techniques:

• Always face the object you intend to lift 
• Bend at your hips, not the lower back. Keep your chest up and bend at the knees and lift with your legs, keeping your back straight.
• Keep your loads light. 
• If a load is heavy keep one hand as close to the blade and one on the handle. 
• Avoid twisting your back to move a load, always pivot and move your whole body.
• Walk to the area where you wish to dump the snow.
• When gripping the shovel keep your hands about 12 inches apart this will provide better stability and reduce the chance of injury.

Ring Ring... It Could Be Tinnnitus Calling

The holidays are approaching, and if this holiday season, Jingle Bells has a different kind of ring to it, don't be alarmed, you, like many Canadians may be experiencing the effects of something called Tinnitus, or ringing in the ear.

The potential causes of these annoying sounds vary, some are benign while  others can be more serious.

Tinnitus can present as a variety of different sounds and can be constant or intermittent as well as very subtle, or loud enough that it blocks out other sounds.


The American Tinnitus Association, a support and information group, provides an excellent resource for understanding these symptoms.

Causes include:


• Exposure to loud noises – this can cause short-term tinnitus but continued exposure can lead to permanent damage of the hairs in the ear that detect sound and can lead to ongoing tinnitus.


• Medications – Some medications causes tinnitus. Speak with your doctor about any medications you may be taking that could cause tinnitus.


• Sinus or Ear Infections – These usually settle down as the infection clears up.


• Cardiovascular Disease – Pulsing tinnitus may be caused by a lack of smooth blood flow through the arteries in the ear. These symptoms should be discussed with your physician.


• Muscle and joint problems in the head and neck – Motor vehicle accidents and other types of trauma to the head, neck or jaw can lead to muscle spasm in muscles near the ear. This increased tension can be a common cause of tinnitus as well as vertigo and nausea. Physiotherapists can help get these muscles and joints moving again.


The bottom line is, Tinnitus can often be a disconcerting and persistent issue.
Speak with a health care provider about what may be causing your symptoms and ways to treat or control tinnitus.


References:

http://www.ata.org/
http://www.nidcd.nih.gov/health/hearing/noiseinear.asp

CIBC Run for the Cure - A Survivor's Story

October 4^th, 2013 marks the CIBC Run for the Cure across Canada.   

This run attracts thousands of runners and walkers each year and is the largest single-day fundraising event for breast cancer research in the country.  Many of LifeMark’s clinicians and staff have been involved in this event for years.

A few years back, LifeMark in Calgary published the story of Kathleen Yanosik, a breast cancer survivor who had taken the Run for the Cure to heart.  We felt the story was powerful and poignant enough to warrant retelling. Here is Kathy’s cancer story.

When were you diagnosed with cancer and how did you find out?

January 9th. 2003, I went for my annual check-up. During the breast examination, my family doctor discovered an indentation on the side of my right breast. The next day I had a mammogram and an ultrasound. The results were inconclusive so I was sent for a biopsy.  Following this, I received a call to see the surgeon immediately. I knew that this was not good. A few days later I had a right mastectomy done.

In 2004, I opted to have my other breast removed, and had double reconstruction done. That was the best decision I could have made. I am a Survivor of 6 years now. I feel good and look not to bad either, as my husband tells me.

How did the diagnosis impact you?

I was very quiet about it at first. I tried not to scare my husband, but I knew something was wrong. When we were told, my husband broke down. I just sat there in shock.  The doctor explained my best option was to take the breast off quickly.

What kind of treatment did you have?

Because of the tumor size, I had chemotherapy, radiation and the drug Tamoxifen for 5 years. During the Tamoxifen therapy, the lining of my cervix enlarged to the point that they feared Cancer developing there, so I had a total hysterectomy done with my ovaries being removed as well. Today I still am taking medication for 3 more years.

During this time I went to Physiotherapy for 2 years to help me get my mobility back in my right arm and deal with the pain from the scar tissue and stiffness in my neck. I also did Deep Water Running and kept as physically fit as I could.

What have you done to move forward since your diagnosis? 

I walked the CIBC Run for the Cure the first two years, then I found out that the Running Room gave free Learn to Run classes for Survivors. I was 58 years old at this time, and I found that even running for a minute was hard. I was slow and always at the back of the group, but I just kept going because I was alive and I wanted to feel alive. I completed several 5Km clinics and then 10Km clinics. I never went into races though because I was too slow. After my hysterectomy in the fall of 2006, I started teaching a Learn to Run Class in January 2007 to get me back to running again. That year I ran my first 10Km races and also began training for my first half-marathon. I ran my first half-marathon in February 2008 and have now finished five at age 62. I’m now training for my first full marathon and will be racing in Kelowna on Thanksgiving Weekend.

I did not do this by myself. I had great mentors and was in Physio almost every 3 to 4 months with some injury that I needed help with.

What advice do you have for people affected by cancer?

Think positive and that YOU ARE A SURVIVOR! Take one step at a time, and stay away from the negative attitudes that people have today. I am at my best when I think Positive, live healthy and believe in my Faith. Find a great Support System and learn to lean on others as well as to give to others. Go Forward. Living is Good.

To find out more about the CIBC Run for the Cure, visit www.runforthecure.com.

Vertigo - The Truth Will Make Your Head Spin

Imagine if the simple task of standing up without losing balance was as challenging a task as climbing a mountain. Or try to picture yourself experiencing the dramatic sensation of being on a spinning ride at the fairground every time you walk across the room.

Symptoms like this are debilitating and limit the ability of sufferers to accomplish even the most basic everyday tasks. These are the symptoms of vertigo, a strange and frightening condition that can strike at any time.

So what causes vertigo, and more importantly, how can it be treated?

Benign Paroxysmal Positional Vertigo (BPPV), as it's technically known, is a problem of the inner ear, caused by the normal crystals in our ear becoming dislodged from their regular chamber and moving into the inner ear where they they shouldn't be. When they move, one inner ear sends one signal to the brain about our position and movement while the other inner ear sends a conflicting signal.

What results is the brain becomes confused as it tries to resolve the two conflicting messages.

The good news is, for people who suffer from vertigo, there is help, through something we call vestibular therapy.

Check out the attached article about Benign Paroxysmal Positional Vertigo and how vestibular therapy can help. And if you or someone you know suffers from vertigo, contact our Surrey clinic, we can help.

You can also visit the following site which contains more information about vertigo:

http://www.entcanada.org/public2/patient21.asp

Migraines - A REAL Headache!

Most of us at one time or another have experienced a headache. Nagging, sometimes throbbing pain that leaves us reaching for pain relief in a bottle. But for some, a headache serves up a whole new dimension of pain.

Anyone who has them will tell you migraine headaches are no ordinary headaches.

In fact as much as 15% of the population suffers from migraines, and the majority experience these debilitating attacks at east once a month.

While those of us who have experienced a regular headache or two over the years, might not understand what all the fuss over migraines is about, consider that nearly a third of migraine sufferers miss an average of one day of work every 3 months, that a quarter of those with migraines get pain so bad they wind up in the emergency room for treatment and that, according to the National Institute of Neurological Disorders and Stroke, an overwhelming 91% of people with migraines experience symptoms so severe they are unable to work or function properly during an attack.

Staggering effects, especially when you consider a quarter of migraine sufferers claim they can suffer a migraine attack as much as once a week or more.

And while many seek medications for treatment when a migraine strikes, studies now show that massage and manual therapy can actually be equally beneficial in the treatment and relief of migraine symptoms.

For more migraine facts and information on the benefits of manual therapy for treating migraines check out our information sheet on migraines.

Tale of The Tape

Kinesiology Tape... It's become as common a visual in athletics as wristbands and running shoes.

Whether you happen to catch a few Surrey Eagles players at the gym or you're watching an Olympic sprinter on TV, chances are, you'll see some athlete showing off their colourful 'tape art'.

But what are all these wild and outrageously coloured tape mosaics we see plastered all over our favourite athletes and what are they there for?

Well, with all the advances in sport medicine for addressing sports related injuries and strains in recent years, kinesiology tape has become a recognized practice at all levels of athletics, for providing extra relief and treatment of sore, tender areas of the body in need of repair.

But don't be fooled by the unusual application patterns. No, it's not a case of kinesiologists' inner Picassos gone wild. There's real, scientific method to the seemingly random madness of these unique and sometimes complex applications.

Applied correctly, stretchy kinesiology tape lifts the skin around an injury, allowing for greater blood circulation, speeding and improve healing.

Check out this video, featuring LifeMark Richmond Oval Clinic Director, Melina Kurtakis, demonstrating the application of Rock Tape kinesiology tape to treat an injured knee.

Preventing Injury Raking Leaves

Fall is near at hand and that means raking, which can also lead to back pain and other strains and injuries.

For us in BC, we're fortunate to live in a Province abundant with trees and foliage. In Fall, however, all our leafy friends wind up leaving us with BIG cleanups as piles of leaves blanket our yards and flower beds.

Over the next few weeks, people throughout Surrey, Langley and elsewhere around the Lower Mainland, will take to their yards, rakes in hand and begin the tiresome, painstaking task of 'sweeping' away endless piles of leaves and other yard waste in preparation for Winter.

And as inevitable as the leaves falling are the back strains, shoulder pains and wrist soreness that often follow.

Before you head out to the yard and rake this year, check out our white paper on leaf raking to help you properly prepare with the right technique an the right tools to prevent injury and and make leaf raking a breeze!

Office Ergonomics - Avoid Carpal Tunnel

A new school year means a universal return to work. 

Whether you're a student, or you hold down an office job, simple things like seating posture or how you use your keyboard can have an enormous impact on preventing potential strains and injuries to your body.

In some cases, the strain placed on the body from poor office ergonomics can result in chronic complications that can wind up requiring medical attention, even surgery.

 In the video below, LifeMark Vancouver Clinic Director, Wayne Tang explains a common complaint of office workers, Carpal Tunnel Syndrome. Wayne demonstrates how a simple keyboard adjustment can significantly reduce the risk of developing Carpal Tunnel.

Click the link if you'd like more information on Carpal Tunnel Syndrome.

Be Backpack Smart for Back To School

What a great idea; Backpack Smart for Back to School. 

After all, we see it every September around the Lower Mainland... throngs of children making their way to school, each hunched over like Quasimodo, struggling to lug bulging backpacks that often look like they weigh more than the children carrying them.

While backpacks are a reality and the need to transport books and other school supplies to and from school each day is unavoidable, considering that according to a study, 35 - 65% of children complain of back pain, it's worth the little extra effort to be backpack smart.

A properly fitting, good quality backpack, not excessively overloaded, can help prevent back strains, neck strains and other injuries.

Here is a great paper on being backpack smart, just in time for the first school bell of the new school year in Surrey!

Pool Therapy Making Waves

There's no denying the fact that while sometimes gravity can be our friend, at other times, gravity can be an obstacle that limits our ability to function at optimum efficiency.

For example, after suffering an injury, rehabilitation can be tough enough without gravity getting in the way and making the road to recovery even harder.

Here at our LifeMark Surrey clinic, we treat all kinds of injuries and ailments. Guiding a patient through recovery requires an ongoing regimen of treatment, including exercise.

On dry land, exercises like a simple squat can be an almost overwhelming endeavour for a patient rehabbing from something like hip surgery. Even walking without the aid of a cane or other stabilizing device, can be a real challenge.

But there is a way to beat gravity and help patients recover more easily, without fear and with a lot less pain... pool therapy!

Without the same degree of gravity pulling on our body, a patient's ability to gradually extend range of motion and perform walking and other exercises is greatly increased. And without the same resistance, patients suffer less pain and no longer fear losing balance and falling.

Our partners at LifeMark Esquimalt have produced this short video, featuring LifeMark Kinesiologist Jen Spaans illustrating how pool therapy with a patient recovering from a serious hip injury.

Pillow Talk - Choosing the right pillow

Sometimes, it's the simple things that help keep our bodies performing efficiently and help prevent strains and injuries.

Last month, with the Summer heat bringing on warmer nights and making getting a good night's sleep a challenge at times, our LifeMark Surrey blog featured a video on techniques for helping you sleep better.

This week, we've uploaded tips for selecting the right pillow.

Something as simple as choosing the right pillow can make all the difference in the world to the quality of sleep you get and can even help rid your body of back and neck pain.

If you wake up tired in the morning, with a stiff or sore neck or back, maybe give consideration to some of the tips in our 'pillow talk' white paper.