Happy New Year!
For many of us here in downtown Toronto, the new year gives us a chance to reflect on the previous year and see where we can improve our life! Each and every year at our chiropractic clinic in downtown Toronto we have many people coming into our office looking to improve their health and take care of their back and neck!
Taking care of your back and neck are critical to your health and well being! Here are 5 easy steps you can take to improve the health of your back and neck this year:
1. Regularly visit a chiropractor.
No other profession is as concerned about the health and well being of your spine and nervous system as a chiropractor. It is our passion, it's what we specialize in is taking care of your spine and nervous system so you can live a healthier, pain free life! If you live or work in Toronto, use our guide on what to look for in choosing a chiropractor. You can follow the link here: https://www.getadjusted.ca/what-to-look-for-in-choosing-a-chiropractor/
2. Stretch at least 3 days a week.
Recent studies have shed light on the constant debate about stretching. Many people have debated over the length of time you should hold a stretch for. Current research shows that the optimal time you should hold a stretch is for 30 seconds. Holding a stretch for longer does not demonstrate a significant increase in flexibility compared to 30 seconds. Significant flexibility gains can be attained by only stretching 3 days a week for 30 seconds per muscle being stretched. Life in downtown Toronto is constantly moving forward at a rapid pace and time is always limited for us, stretching for 30 seconds frees up alot of time for those who are currently stretching for 60 seconds. If you need help creating a stretching routine to take care of your spine, contact us and we will get you started. You can learn about our new patient process here: https://www.getadjusted.ca/what-to-expect/
3. Take regular breaks at work.
Movement keeps us healthy. Movement in your back and neck is very important to keeping it healthy. Every 30 minutes stand up from your desk and do some light stretching or take a walk for one minute. It may seem like that is quite often, but it isn't. Stay moving!
4. Sleep on a great mattress!
How old is your mattress? Does it sag? Do you wake up sore or have pain? It might be time to change out your mattress. If your mattress is older than 5 years, start testing it to see if there are any sag points or the mattress is losing it's stability. Traditional mattresses can degrade quickly after 5 years. If you notice your mattress is sagging or is no longer supportive, buy a new one. I personally use and recommend a foam based mattress as the they retain their support for much longer than regular mattresses. If you have started to experience any discomfort from sleeping on a bad mattress, call us and visit us at our Toronto Chiropractic clinic to have your spine assessed to see if your mattress has caused any damage.
5. Lose weight and build a strong core!
Ok, this one isn't as easy as a change as the previous ones but given that it is New Years, alot of people have losing weight as their main goal. Losing weight does decrease the amount of stress you place on your spine and the muscles that support do not have to work as hard to maintain your spine in a healthy position. Diet tends to be the biggest factor in losing weight, count your calories using an app like Lose It. These cool apps allow you to set weight loss targets, track your calories and break down your nutrients. They are very easy and quick to use! If you combine that with strong core muscles, you spine will be stable and you will be better prepared to deal with whatever life throws at you!
I hope this list helps you on your path to taking care of your spine this year! If you are in Toronto and need help achieving your goal, do not hesitate to give us a call at our chiropractic clinic in downtown Toronto. You can reach us at 416-504-8880!
Dr. Hannikainen
