Healthy Lifestyle

How Yoga Can Help Ease Your Pain

Alberta College and Association of Chiropractors2025-10-22T18:28:16+00:00October 22nd, 2025|Back Health at Home, Healthy Lifestyle, Overall Back Health, Sports & Fitness, Wellness|

Yoga is a helpful tool for physical and mental well-being. It combines stretching, strength, and meditation to ease stress in the body and promote strength, flexibility, and relaxation. But, did you know yoga also has the potential to help you with your pain?

There have been a number of studies published on the association between yoga and its effects on low back pain and chronic pain.¹²³ In each study, there were benefits observed both in the short-term and long-term to varying degrees. The bottom line was that an element of active care, which can include yoga, can improve outcomes when you’re suffering from pain.

Taking an active role in your health has been shown to improve your pain more effectively. With yoga, the benefits come from the combination of controlled breathing, body and posture awareness, meditation, strength, and flexibility.

Studies continue to investigate the benefits of mind-body exercises like yoga. For right now, there’s no harm in trying this type of exercise out to help complement your pain management program as long as you practice safely.

It’s important to take safety steps when you undertake any new exercise, particularly if you have any problem areas. Here are a few safety tips that are good for both new and seasoned yogis³:

Yoga Safety Tips

Practice with a pro: Always take classes with a certified instructor. Often, they’ll go through a number of modifications throughout a class to accommodate different levels of fitness and flexibility.
Speak up: Let your instructor know about injuries or concerns before class. They might be able to offer you specific modifications while the class is in progress.
Don’t be afraid to stop: Sometimes, modifications don’t work for you. Stop doing any poses/positions that make the pain worse. You can wait until the next posture if something is causing you pain. There should be no pain in yoga.
Consult an expert: If you plan on doing yoga at home, work with or consult an instructor first. Also, consider consulting a healthcare provider who is familiar with your case and can guide you through which areas to stretch and strengthen and which to avoid.

Yoga is just one form of active care. A combination of active (e.g., exercise) and passive (e.g., treatment from a healthcare provider) care have been found to be the most effective in treating pain.

There are a number of different activities that fall under the umbrella of active care. To know what exercises or postures are right for you, consult your family chiropractor.

Fall Chores: Keeping It Safe

Alberta College and Association of Chiropractors2025-10-16T21:25:41+00:00October 16th, 2025|Adults, Back Health at Home, Healthy Lifestyle, Overall Back Health, Wellness|

With the long, hot days of summer behind us, many people are turning their thoughts to fall chores like raking leaves and cleaning out gutters. This is a great time to get out and enjoy the cooler weather, but it’s important to take precautions to avoid the aches and sprains that can often go along with these tasks.

Alberta’s chiropractors offer the following health and safety tips to avoid injury this fall:

Warm up and cool down. It may not seem like a workout, but one hour of raking can burn nearly 300 calories! Warm up for at least 10 minutes by walking and stretching to prevent straining your shoulders, neck and back. When you’re done your work, gentle stretching exercises will help relieve tension in your muscles.
Choose the right tools. Use tools that are the right size for your height and stature. Look for ergonomic handles for comfort, ease of use and to prevent back strain.
Wear the right clothing. Lightweight clothing will keep you warm without trapping sweat. Shoes should be sturdy to help prevent injuries to your feet and have slip-resistant soles to minimize the risk of falling. Gloves provide traction and help prevent blisters on your hands.
Practice proper position. Stand upright and vary your movements often to avoid overusing muscle groups. Bend at the knees and not the waist when picking things up. Avoid tossing leaves over your shoulder or to the side, which can strain your back.
Practice ladder safety. Ensure your ladder is in good repair with no loose screws, hinges or rungs. Position it on a firm, level surface and angle the ladder approximately 75 degrees from the ground. Always face the ladder when climbing and descending, and never sit or stand on the top of the ladder.
Take frequent breaks. Rest every 10 to 15 minutes—repetitive tasks can strain your muscles and joints. Drink plenty of water and stretch to relieve any tension in your back, shoulders and neck.

If you or your family experience back pain this fall, seek relief from your chiropractor. Chiropractors are experts in back, muscle and joint pain and are specifically trained to diagnose and effectively treat these issues. Find a chiropractor here

Understanding Slipped Discs and Disc Herniation

Alberta College and Association of Chiropractors2025-09-26T19:29:18+00:00September 26th, 2025|Back Health at Home, Back Health at Work, Health, Healthy Lifestyle, Overall Back Health, Wellness|

There are a number of misconceptions about what actually happens when spinal discs get injured. What most people think of as a slipped disc is actually a disc herniation.

The discs themselves are cushions between each spinal bone from your neck to lower back that absorb shock. Discs have a jelly-like center and a firm, thick outer layer. With age and injury – or more specifically a loss of disc hydration and repetitive dysfunctional mechanics – the thicker outer material can tear and allow the inner gel to push outward.

In some cases the gel pushes outward just enough to cause a bulge, but in severe cases, the gel can extrude past the normal boundaries of the disc. A herniation is a process the disc goes through over time and is not usually due to a single incident.

A disc herniation most commonly occurs in the lower back. However, they can also occur in the neck. When a disc herniates, it causes a variety of symptoms because it irritates the surrounding nerves and/or spinal cord.

Symptoms of disc herniation can include numbness, tingling, burning, electrical shock-like pain, muscle weakness, sensation deficits, and even bowel or bladder problems. If a disc herniation occurs in the lower back, the symptoms are experienced first starting in the lower back and then down the thigh, calf and into your feet. Disc herniations higher up in your neck will cause symptoms in your arm and fingers.

“It is crucial that an examination is done by your chiropractor to diagnose a disc herniation,” says Dr. Andrews.

“Certain orthopedic and neurological tests will help your doctor achieve the diagnosis. X-rays will often help determine if there is pre-existing disc degeneration; however, the best method to definitively diagnose a herniation is an MRI.”

Disc herniations can be treated conservatively with ice and heat, rest, and restriction of certain activities that may aggravate the condition. Certain exercises can also be prescribed to stabilize and strengthen the spine.

Chiropractic treatment through gentle, low-force adjustments can be very helpful in reducing symptoms. If symptoms are increasing and the bowels or bladder is affected, surgery may be necessary. Your doctor will refer you to a specialist if the disc condition is not responding to conservative care.

If you’ve suffered a disc injury, consult your chiropractor. Chiropractors are specifically educated and trained to diagnose and treat conditions of the musculoskeletal system (the body’s bones, muscles, cartilage, tendons, joints and connective tissue) to help patients regain and maintain their health.

Weight lifting and back health

Alberta College and Association of Chiropractors2025-09-04T21:19:48+00:00September 4th, 2025|Adults, Healthy Lifestyle, Healthy Living, Overall Back Health, Sports & Fitness|

For those who are looking to get into weight lifting, it is important to have the right weight lifting technique to avoid injury, especially to your back.

What kind of exercises can put my back at risk?

Any exercise has the potential to hurt your back if not preformed correctly, but back injuries most commonly result from the following movements:

Problems come from these exercises when people extend or flex the back muscles against the weight they are lifting, which could cause muscle strains or ligament injuries.

How can I prevent a back injury from happening when lifting weights?

Know Thyself
Though this is an old adage, it is a staple for all weight lifters. Nobody knows your body and your personal limits better than you do.

All weight lifters, especially beginners, should work slowly up to their maximum capacity. This means starting at a low weight, seeing how your body reacts to it, then slowly adding more weight as you see fit. Your body will let you know when you’ve reached your limit and strength will improve over time, but it will be a slow and steady progress. Think of the way grass grows, it doesn’t go from being freshly cut to 10-inches long overnight.

Other quick tips to avoid injury

Never go straight into any kind of a workout without performing some type of dynamic stretching first. This is especially true for back workouts. Getting the blood pumping with a quick warm up before you stretch will only make your stretch that much more effective as well.
Be sure to keep your back straight when bending to lift weights from the floor or squatting with weights on the upper body. Don’t be afraid to bend your knees a little as this will allow you to keep your back straight. Also, remember bending or flexing at the hips is fine, but curving the back is not.
Curving the spine is usually caused by other issues such as: tight hamstrings, pelvis immobility and pelvis or low back discomfort.
Use a spotter or a workout partner when working with free weights to protect your back from possible sudden movement or excess strain.
Beginners should try using less weight, but do more repetitions when lifting. This will help you get the hang of the movement, promote good technique, along with putting less stress on the muscle or ligament.

What can I do if I’ve injured my back lifting weights?

Seeing a chiropractor is a great place to start. Chiropractors are experts in the diagnosis and treatment of conditions of the musculoskeletal system (the body’s bones, muscles, cartilage, tendons, joints and connective tissue).

Your chiropractor can also help ensure you don’t reinjure your back by providing helpful stretches or advice before embarking on a weight lifting routine again.

If you’ve experienced back pain in the past, and are looking to get back to the weights, it’s a good idea to first get an evaluation from a chiropractor. They can help work with you to identify areas of weakness to work on and activities you should avoid, to keep your back strong and healthy.

Back-to-school backpack guide

Alberta College and Association of Chiropractors2025-08-19T19:49:00+00:00August 19th, 2025|Health, Healthy Lifestyle, Healthy Living, Kids, Overall Back Health, School|

It’s back-to-school time for students! While most of your shopping for new school supplies may be complete, there’s always time to review one of the most essential items that students will use everyday – their backpacks! Finding the right backpack for your child will support proper spinal health because carrying a heavy load, especially while using a poorly designed bag, can lead to poor posture and over time, lead to muscle strain, headaches, back, neck and arm pain.

Earlier this month, Dr. Catherine Bezeau spoke with Radio-Canada to discuss how to choose the right backpack for your child to support good posture and avoid back pain. Listen below. Available in French-only.

As homework starts to pile up, binders and laptops, and lunches and snacks, can start to add up and weigh backpacks down! Check out our guide on what to what to look for in a backpack and other tips to consider.

What to look for:

Wide padded shoulders: Too much weight on the shoulders and neck can impair circulation.

A padded back: Provides extra comfort and protects oddly shaped objects in the bag.

Compartments: Multiple compartments help distribute the load evenly and keep items organized.

Try it on: Whenever possible, try the backpack on and assess how it feels when fully loaded. Adjust the straps to ensure a comfortable fit and walk around to get a sense of how it distributes weight.

Pack it light! Wear it right!

Is the backpack reasonably proportional to the size of the person? The bottom of the bag should sit at waist level.
How much does the bag weigh when it’s full? Some research suggests that backpacks should be no more than 10% of the wearer’s body¹. That means if a student weighs 130 pounds, their backpack should only weigh 13 pounds.
Pack the heaviest items closest to the back and in the middle of the backpack.

By purchasing the right backpack and wearing it correctly, you can minimize discomfort and poor posture habits. For more tips, take a look at our “Pack it light. Wear it right. : Backpack Brochure” or find a chiropractor near you to discuss your child’s specific needs.

What you need to know about falls and treating injuries from falls

Alberta College and Association of Chiropractors2025-07-24T17:27:39+00:00July 24th, 2025|Adults, Events, General, Health, Healthy Lifestyle, Healthy Living, Overall Back Health, Sports & Fitness, Wellness|

In Alberta, falls are the leading cause of injuries among seniors. Falls account for 101 emergency visits and 27 fall-related hospital admissions each day.[i] With an average length of stay in hospital of 22 days, hospital admissions and emergency department visits due to seniors’ falls costs the healthcare system $290 million annually.[ii]

Twenty to 30 per cent of seniors in Alberta will fall once a year.[iii] In fact, 95 per cent of all hip fractures and 40 per cent of all nursing home admissions are a direct result of falling.[iv] And seniors older than 65 are nine times more likely than those younger than 65 to be admitted to hospital for fall-related concussions[v] (the most common type of traumatic brain injuries).

Slips and falls most often result in back and muscle pain. Chiropractors are highly educated and specially trained to diagnose, treat and prevent conditions related to the spine, nervous system, and musculoskeletal system. They work with patients to resolve pain, discomfort and restricted range of motion that can result from injury. If you are experiencing pain related to a slip or fall, consult your chiropractor. Find a chiropractor near you.

If you have you experienced a fall, or have a fear of falling, take these steps to maintain your independence and avoid being injured from a slip or fall:

MEDICATION USE IS ONE OF MANY RISK FACTORS FOR FALLS IN OLDER ADULTS. The more medications you are on, the higher your risk of falling.^iv Talk to your doctor or pharmacist about your medications, symptoms, and potential to experience falls. They can assess you and your medications and determine the best plan of action.
PRACTICE INJURY PREVENTION. For older adults, fall prevention means injury prevention. Ask your loved ones to help you ensure that your rooms and stairways are clutter-free and well-equipped with lighting, handrails, grab bars, and nonslip mats — all of which can go a long way toward keeping you safe in your home.
HAVE YOUR VISION CHECKED. Your vision changes with age, and these changes may increase your risk of falling. Visit your optometrist or ophthalmologist for a comprehensive eye exam every year.
WEAR PROPER FOOTWEAR. Shoes and boots with solid treads on the soles can help to minimize the risk of slips and falls. Click here for information on the ideal shoe for seniors’ fall prevention.

KEEP MOVING. Physical activity can go a long way toward fall prevention. Consider taking the stairs instead of the elevator, parking further away when running errands, or walking around the house while your coffee brews. Start by exercising in three-minute bursts and work up to taking a 30-minute walk around your neighbourhood.

Falls can be prevented. For more information and resources, visit www.findingbalancealberta.ca

Heat vs. ice: which works best for treating injuries?

Alberta College and Association of Chiropractors2025-06-19T20:20:40+00:00June 19th, 2025|Adults, General, Health, Healthy Lifestyle, Healthy Living, Wellness|

Heat vs. Ice … It may sound like the title of an upcoming blockbuster movie, but it’s a question most active people have mulled over during their life after they’ve sustained an injury. Like most dilemmas, there isn’t really an easy answer to this question. Whether to treat an injury with a hot pad or an ice pack depends largely on the situation.

Ice

How cooling an injury works

Applying ice or a cold pack works by reducing blood flow and pain sensation to a particular area. Cooling an injured area, especially a tendon or joint, can reduce inflammation and swelling that causes pain.

When is it best to apply ice to my injury?

Ice is meant to calm down damaged surface tissues that are inflamed, red, hot and swollen. Think of icing as a way to simply dull the pain, and reduce inflammation, nothing more or nothing less. Ice therapy is most beneficial in the first 24-72 hours of sustaining an injury.

After you’ve sustained your injury, you should aim to apply ice to the inflamed area as soon as possible.

Use cold therapy for short periods of time, several times a day.

It’s important not to treat an area with ice for too long. Ten to fifteen minutes is fine, but no more than 20 minutes of cold therapy should be used at a time.

Also, don’t cool an area to the point where you are shivering. If you are already shivering, you should discontinue applying ice until you warm up. The brain interprets an excess of cold as a threat and when the brain thinks there’s something wrong going on it may actually amp up your area of pain as a defense mechanism.

How to apply cooling therapy

Before you apply ice or a cooling pack to the injured area, always make sure there is some sort of barrier between the ice and your skin. Whether it be a Ziploc bag or a washcloth, it’s imperative that the barrier exists. Applying ice directly on the skin can cause damage to the skin and tissues.

Heat

How applying heat to an injury works

Heat therapy works by improving circulation and blood flow to a particular area. Heating an affected area can soothe discomfort, increase muscle flexibility and help heal damaged tissue.

When is it best to apply heat to my injury?

Heat therapy is most effective for sore muscles, chronic pain and repetitive stress injuries. A comfortable, not scalding, heat can take the edge off symptoms like muscle aching and stiffness. Heat can be most beneficial 36-72 hours after the injury is sustained.

How to apply heat therapy

When applying heat therapy to a small, afflicted area you could use small heated gel packs or a hot water bottle.

There are certain cases where heat therapy should not be used. If the area is bruised or swollen, it may be better to use an ice pack. Heat therapy also shouldn’t be applied to an area with an open wound.

Heat therapy, unlike cold therapy, is most beneficial when used for long periods of time.

Minor stiffness can benefit with only 15 to 20 minutes of heat therapy. Moderate to severe pain can benefit from longer sessions of heat therapy lasting between 30 minutes and two hours.

When to see a chiropractor
Whether you go the ice or heat route, both treatments are meant only to mask the discomfort of your injury. If your pain hasn’t subsided after a few days of either heat or cold treatment seek advice from a chiropractor.

Avoiding injury while running or jogging

Alberta College and Association of Chiropractors2025-06-06T20:31:15+00:00June 5th, 2025|Health, Healthy Lifestyle, Healthy Living, Sports & Fitness, Wellness|

Running or jogging can be a great exercise; however, it can take its toll on your body in particular your joints, increasing your chance of injuries all the way from your feet, up to your neck. To help ensure you don’t get halted because of injury, make sure you know the best styles and techniques for running or jogging.

Examine your running style

Everyone has their own unique running style. If you were to watch a group of joggers closely, you would see each person runs differently. There is no one, correct way to run, but there are ways to fine-tune your running technique to prevent injury.

Posture—Just like in all aspects of our lives, posture is very important when we run. Good posture will help release tension and reduce strain in your neck and shoulders. This can help prevent muscle fatigue. You can improve your running posture by following some simple, key principles:

Hold your head high, centered between your shoulders and keep your back straight. We have a tendency to lean forward and slouch when we are tired, but this can lead to fatigue and tightness in the neck, as well as the shoulders, back and even your hamstrings. A good rule is to always keep your focus 30-40 yards in front of you. This will force you to keep your head up.
Keep your shoulders relaxed and parallel to the ground. Do not pull your shoulder blades together. This can increase shoulder tension. We also have a tendency to rise our shoulders near are our ears as we tire while running, much like when we are cold. Drop your arms and shake them loosely if you feel this happening.
Pay attention to your arms and hands—It’s easy to imagine that our arms and hands are just along for the ride as we run. This couldn’t be farther than the truth. Your arms and hands are just as important as your legs when you run.
Keep your hands and wrists loose. This will help you avoid tension in your hands and arms, while using less energy and decrease the chance of tension working its way up to your shoulders.
Allow your arms to swing from the shoulders like a pendulum from front to back. Be careful to prevent your arms from crossing the midline of your body.
As you endurance improves and your speed increases, so should the rate at which your arms swing. Swinging your arms at a faster rate will help with your balance and will assist you with for faster leg turnover.

Don’t Over-Stride—When you extend your lead foot too far out in front of the body, it lands in front of your center of gravity creating a breaking effect, this is called over-striding. This can lead to injuries such as runner’s knee and shin splints. As runners become more experienced, their stride lengthens naturally. This is not due to overstretching the lead leg as many new runners do, but rather from increasing the forward motion of the rear leg.

If you run on a treadmill, you will naturally shorten your movements because of the length of the treadmill’s belt. This isn’t a problem, but if you decide to run outside, you may have to make adjustments to your stride.

Research has also shown that the biggest difference between healthy runners and ones that are often injured is stride variability. Your goal as a runner should be to repeat the same stride every time. In injured runners, the joint angles and motions were slightly different with each stride.

Setting manageable goals

It’s important for runners, especially new runners, to follow a training schedule that builds mileage and speed in a logical way. Starting a log to track your running successes is a good idea. Find a beginners schedule so that you can learn to start conditioning properly before implementing strength or speed training.

Over-training is one of the easiest ways to injure yourself. Break your training into small goals using a calendar that extends far out. If you only ran for 20 minutes last week, don’t try to run for an hour the next week. Your body isn’t equipped to handle the added stress yet.

How your chiropractor can help

If you’re gearing up to begin a new running or jogging regimen or have a concern about an injury you’ve sustained while being active, your chiropractor is a good place to start. Find a chiropractor near you now.

Many injuries can be prevented simply by being evaluated by a chiropractor. Your chiropractor will be able to identify problem areas, such as muscle imbalances, joint dysfunctions, or anything else that could lead to pain and injury. Running is a safe, fun and relaxing activity, that can help you trim up and condition your body. Let your chiropractor help lead you towards a successful and injury free running program. Any time you experience pain, muscle imbalance or joint restriction, see your chiropractor.

As part of your healthcare team, your chiropractor can also tell you if a pre-existing injury could be a concern for your new running plan.

Original post from Chiropractic Association of Alberta

Healthy Summer Practices

ParallelAdmin2025-06-06T15:27:09+00:00July 19th, 2021|Health, Healthy Lifestyle, Healthy Living, Wellness|

JULY 19, 2021 BY ROBIN VINGE

More talk about healthy summer practices…What do you do to protect your skin from too much sun once you have spent 20 minutes without sunscreen to get Vitamin D? First look at what you should avoid in a sunscreen. it is important to avoid these unhealthy sunscreen ingredients – oxybenzone, octyl methoxycinnamate (OMC), parabens, phthalates, retinyl palmitate, and synthetic fragrance. Look for non-nano particle sized zinc or titanium based mineral ingredients. Look for protection against UVB and UVA rays and avoid spray sunscreens if you can. Make sure you have access to some shade if you are going to the beach so you can protect your skin and get out of the heat.

If you go overboard and get too much sun, aloe vera gel from the plant can soothe and heal your tissue if applied topically. Homeopathic remedies that you can try for sunburns include Cantharis, Urtica urens, or Belladonna depending on your unique picture of a sunburn. It is safe for you to use a 30c potency and dose five pellets 3- 6 x daily. For best results, see me for an individual consultation about your sunburn if you have one.

In terms of summer eats, cooking meats by frying, grilling, roasting or barbequeing can cause the formation of heterocyclic amines which are carcinogenic. Polycyclic aromatic hydrocarbons are formed when fat drips on a heat source causing excess smoke. Make sure you cut off the blackened parts of meats and any charred pieces of meat. People’s average risk of cancer goes from 1 in 500 to 1 in 50 if you are eating large amounts of muscle meat (pork, beef, fish, poultry) regularly and consistently. Marinating your meat before grilling or broiling, reduces heterocyclic amines by 90 percent. You could marinate your meat in red wine or dark beer for 6 hours or marinate in lemon juice or vinegar. Add fresh herbs or berries to increase antioxidants. Make sure you cut off fat before grilling. You can also cook meat partially before grilling; flip burgers more often or cook high quality meats rare or medium rare versus well done to make your summer barbecueing a bit healthier.

What about Hot Dogs? Look for uncured varieties that contain no nitrates. Choose varieties that say 100% beef or 100% chicken. Avoid those that contain MSG, artificial flavors/color, preservatives, high fructose corn syrup. Any type of processed meat that has been smoked, cured, salted or preserved with chemicals does increase risk of bowel cancer (hamburgers or sausages preserved with salt or chemical additives espescially nitrates). Do be mindful of your consumption of these products.

What about alcohol? The pros first- does contain antioxidants, increases HDL cholesterol. The cons- hard on your liver, causes weight gain, disrupts the gut microbiome and increases your risk of cancer with chronic consumption. Drink iced Rooibos tea. Rooibos has been shown to increase levels of glutathione in your liver which is your strongest antioxidant in your body. Drink iced green tea also for its antioxidant activity and anticancer qualities. It is important to eat foods that support liver function such as beets, artichokes, broccoli, apples, turmeric, dandelion greens, dandelion root tea (which can positively influence phase 2 liver eynzymes).

Milk thistle is a good supportive supplement for people that drink chronically. It has powerful antioxidant activity and helps protect your liver from damage by quenching free radicals. Take as directed on the label. Being mindful about all these things can create a healthier summer for you and your loved ones. Enjoy your summer!! For more specific help with your unique health, book a consultation with me at Parallel Wellness in downtown Calgary. Dr. Vinge 4032321283

Spring into Action
Gallery

Spring into Action

ParallelAdmin2025-06-06T15:27:27+00:00April 23rd, 2018|Health, Healthy Lifestyle, Healthy Living, Wellness|

Spring into Action

Spring is on it’s way and for outdoor enthusiasts it can be easy to spring into action with plenty of activities. Whether you’re a “green thumb”, outdoor sports player, or a recreational guru it is important to take special care of your body before, during and after these activities.

Now that the white stuff is finally melting away, creating puddles and greenery, many home owners are preparing their yards for clean up and gardening. Having the “Perfect” yard or garden may be a dream for some but it is important to remember that yard work can be just as taxing as a workout or going to the gym. Did you know that yard work and gardening is the number one cause for neck or back pain in the spring and summer seasons?

Gardening doesn’t have to be a pain in the neck. Here are some tips so you can enjoy the fruits of your labour during these warmer months.

Stretch your stem out! Take time to prepare your body for what’s ahead. Warm up and cool down your muscles, they will thank you. You can burn 300-400 calories per hour of moderate gardening. Add a short walk and you’ll have a good overall open-air work out.

Bend your knees, lift with ease. Keep heavy loads close to your body. Keep your back straight and bend your knees when picking up and putting down loads. Avoid twisting when lifting. Ask for a hand with heavy or awkward loads. Gardening can be a great way to engage children in activity as well.

Right moves, right tools. The right moves can prevent strain on your body. Mix it up, alternate positions. Kneel to plant and weed, pace yourself. Make sure tools are the right size for you and are comfortable. There are many tools now that are designed with ergonomics in mind. Long padded handles and spring action mechanisms can reduce strain and effort.

Take a refresh break. Get up, move around, alternate tasks, do another stretch, or just sit back, relax and have a cold drink. Try to not over extend yourself, take a few brief breaks every hour. Your back will thank you!

If gardening is not your thing, perhaps outdoor sports like soccer, baseball, tennis or golf is more your avenue. If you are a parent of an avid athlete, here are some tips both of you could benefit from.

Warm up! Stretching can properly prepare your muscles and joints for the activity ahead. It can also prevent injuries and strains.

Hydration is key. Pro or not, all bodies need adequate hydration. Drink before, during and after all activity. Especially on hot summer days.

Proper nutrition is the fuel. A good balanced diet is equally important to the activity you preform. Make sure to have a small healthy meal 1 hour before any strenuous activity, practice, or game. Proper nutrients replenish and refuel the body.

Prevention and Education. Youngsters can be fearless when it comes to risk taking and act as though they are invincible. It is important to teach your children preventative methods when preforming sports or any physical activity. Make sure your child is wearing proper clothing and has the proper equipment that fits properly.

Rest, recharge and reload. 8-10 hours of sleep is essential for the body to recharged after any moderate to high level of activity. Lack of sleep or rest can catch up with you and decrease performance and can also increase the chance of injury.

If you or your child have persistent pain or have sustained an injury seek chiropractic care immediately. The sooner the injury is treated the quicker the recovery.

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