SOS Physiotherapy: Living Life Without Back Pain

The Spinal Column The Newsletter About Your Health And Caring For Your Body


Here at SOS we feel that it’s important to find something in life that inspires and motivates you. In 2016 my wife and I decided we wanted to help raise money for childhood cancer research. We also wanted to send a message to the children who were currently in treatment against the disease. This led us to the Coast to Coast against Cancer Foundation and to us becoming members of the National Kids Cancer Ride. The National Kids Cancer Ride is one of the most challenging, decorated and ambitious charity cycling events in the world benefiting childhood cancer research. To become members of the team we were asked to become ambassadors for the foundation, commit to a rigorous training regime, fundraise $15,000 individually, and finally to cycle across Canada during the month of September. At the time this seemed near impossible and I began to question if we had potentially bitten off a little more than we could chew. While my wife and I have always tried to stay active, we were far from cyclists and didn’t even own proper road bikes. However, as Ellen Johnson Sirleaf once said, ‘If your dreams don’t scare you, they are not big enough’.

That September we cycled 7,000 kilometres, from Vancouver to Halifax in 28 days. As a team we visited almost 200 communities and many of the 17 pediatric cancer facilities in Canada. Together we inspired hope, learned about the amazing work by cancer professionals across Canada, enjoyed the warmth and comfort offered by the entire Canadian community and fell in love with the numerous towns and cities we visited on our journey. The National Kids Cancer Ride has been in existence for 9 years and in that time it has raised over $11 million, visited over 300 communities, had over 350 cyclists and over 200 volunteers. Yes, it’s a challenge to ride 250 km per day, for 28 days in a row. And yes, it’s a challenge to individually raise $15,000 in support of kids with cancer. Yet, since 2008, more than 200 riders have signed up, ridden the distance, raised the funds and made a difference. The moral is that no matter what it may be it is important to find something in life that motivates and inspires you! Make a goal, write it down, remove away any distractions and work towards achieving it!

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For some, back pain is a daily occurrence that dictates the way you live your life. Every movement, every motion is determined by the pain in your back. Standing, sitting, laying down, driving, walking or running — the pain persists. In ages past, back pain was difficult to treat. If you experienced back pain, whether as a result of a work injury, trip-and-fall accident, or even just as a result of aging, the answer was almost always the same: head home, take a long rest, and give your back time to heal. This isn’t the way that things go anymore, and for several reasons. To start, the world isn’t as forgiving. Heading home and taking a long rest until your back is healed may work for some, but not for most. With deadlines and carpools and work schedules to keep up with, there needs to be an alternate solution to dealing with back pain that doesn’t require you to completely remove yourself from your responsibilities. What’s more, recent research indicates that resting may not actually be the ideal solution for long-term back care. Spending too much time on the Play on yourmobile these puzzles nd find their solutions by flashing the co es below : n° 318548 n°310547 n°36953 n° 315994 Page 1/1 -Check solutions, printmore free sudoku and play online :

couch or off your feet can cause the back muscles to weaken and can even weaken bone strength. This could lead to more long-term issues with back pain — not fewer. Exercise, in general, is shown to increase strength and flexibility, supporting healthy muscles and bones, and therefore supporting ideal back health. Physiotherapy for Back Pain While rest and relaxation can help you overcome the immediate pain of a back injury, and may even be recommended by your physician in the early days following an injury, it is not a long-term solution. Physiotherapy offers a long-term solution to back pain by using targeted exercises that focus on the cause of the pain. Through a combination of strength and flexibility training that focuses on muscle development and joint movement, physiotherapy can address the underlying cause of the pain and significantly improve your quality of life.

INSIDE: • Understanding Why Your Back Hurts • Our Clinic to YOUR Community • “Moe-bilizing” For Men’s Health

• Exercise Essentials • Leaf raking tips • Next Free Workshop

UNDERSTANDING WHY YOUR BACK HURTS There are a lot of different reasons that back pain can develop. Even when you break down injuries, whether from overuse or athletic pursuits, there are different problems that can develop. Sprains and strains are common, but so are issues with the vertebrae, blood flow, and even concerns regarding the spinal nerves. You might be amazed to discover the different factors that could be influencing your back health. Such as: • Your personal level of physical activity, including how often you exercise and the intensity of your typical workouts.

• The types of shoes that you wear, in addition to how frequently you walk in different types of shoes, particularly shoes that lack support or those with high heels. • Prolonged engagement in sedentary behavior, including sitting at a desk for eight hours or more consecutive days of the week, or spending free time on the couch, or otherwise relaxed. Aerobic activity and strength training exercises actually make it possible to reduce your risk of injury and to improve your ability to overcome back pain by strengthening the vertebrae and improving blood flow and nutrient disbursement throughout the back. When you are inactive, blood flow can actually become impeded, and this can have a negative effect on the overall health of your back and spine. How Physiotherapy Helps Anyone who has struggled with back pain can tell you plain and simple: When your back is hurting, there is no way to pretend that it isn’t. Simply going from sedentary activity to being active and healthy isn’t an option

— at least not so easily. It takes time and effort, and when back pain is obstructing you from getting started, it requires help. Physiotherapycanhelpyouovercomebackpainbygivingyou theknowledge and support necessary to help your back feel better, giving you the option to get off the couch and push yourself to reach new goals. Working with a licensed and experienced physiotherapist ensures that you do not take on too much too quickly, but instead are guided through the process of healing with gradual steps. For more information about overcoming back pain, call SOS Physioherapy today!

Know Your Physio

Stephen Hogan completed a Masters Degree in Physiotherapy from Queens University and an Honours Bachelor of Kinesiology from Memorial University of Newfoundland. Stephen started his Physiotherapy career at a sports medicine clinic in Newfoundland before moving with his wife to Ontario.

“Moe-bilizing” For Men’s Health

It’s that time of year again folks! The “Boys of Belmont” are shaving down to the grain and sporting their best Moe’s for the month of Moevember in support Men’s health! Moevember kicks off with a clean shaven picture taken on Halloween on the left and you can look forward to the final picture in our December newsletter with their upper lips well insulated, in full moustache form!. You can show your support for Moevember by using the link provided and kindly donating to support this great cause! What “Moe” could you ask for?

Stephen has completed continuing education courses in Active Release Therapy (ART), selective functional movement assessment (SFMA), Functional movement screening (FMS), Mckenzie Method of Mechanical Diagnosis and Therapy, acupuncture and dry needling. Furthermore, Stephen continues to expand his skills through the orthopedic manual therapy program within the Orthopedic Division of the Canadian Physiotherapy Association. Stephen has been involved in sports his entire life and still enjoys being active in his spare time. In 2016 Stephen was a member of the National Kids Cancer Ride and cycled across Canada to raise money for children living with and beyond cancer. Stephen has a passion for treating both acute and chronic musculoskeletal conditions with a strong interest in rehabilitation of shoulder and spinal injuries. His treatment philosophy is to use a combination of manual therapy and functional exercises to help his patients meet their goals.


Our Clinic to YOUR Community

Our 2016 winner, Maverick

Its the 3rd Annual Fall Colouring Contest at SOS Elmira Physiotherapy! Every year SOS Physiotherapy Elmira holds an Annual Colouring Contest to help a local charity. Children under the age of 12 can pick up their Pumpkin, Leaf, Snowman, or Christmas Tree from the clinic (or print from our website), colour, and bring into the clinic to be posted on our windows! For every entry, SOS Physiotherapy will donate $5 to the Christmas Goodwill Fund (part of Woolwich Community Services). All entries are put in for a draw to win a $50 gift Certificate at Toy Soup in St.Jacobs! Happy Colouring!

Join us at SOS Physiotherapy Elmira for Moonlight Madness! We will be handing out treats and having warm beverages on this great winter warm up for Christmas! Bring the kids in to the clinic to do some colouring for the Colouring Contest and then shop and enjoy this yearly magical night in Elmira.

Exercise Essentials Try these movements if you are experiencing back pain. PREACHER STRETCH Here is Sabrina (Belmont clinic volunteer in her second year at Wilfred Laurier University) performing a front/side reach stretch (often called the preacher stretch) that often helps with low back pain. Starting on your hands and knees gently sit back towards your feet and then slowly reach with your middle arm (Sabrina’s right arm in this picture). You may also shift that same side hip out over your foot to increase the stretch down the side. Hold for 30 seconds then do the other side. Be careful of your knees and always support your back with your hands when moving in and out of position.



Belmont Clinic Location

Saturday, November 17 @ 10:00am

Saturday, December 15 @ 10:00am


Workshops are free but seats are limited. Don’t delay, register today by calling now!

Belmont Clinic Belmont Centre for Physical Medicine 564 Belmont Avenue West, Suite 301 Kitchener, Ontario N2M 5N6 TEL: (519) 743-4355

Campus Clinic University of Waterloo Student Life Centre

Elmira Clinic Behind Wellness Centre (Clock Tower) 3 Wyatt Street East, Suite 2 Elmira, Ontario N3B 2H4 TEL: (519) 669-1212

200 University Avenue West Waterloo, Ontario N2L 3G1 TEL: (519) 884-0767


It’s that time of year and all your fellow leaf rakers are out in full force cleaning up their yards and getting ready for….uggh winter (don’t worry, body saving tips for the winter to follow in future Newsletters!). The Crew at SOS Physiotherapy put our heads together and came up with the Top 6 Things you should think of as you tackle that yard full of leaves this fall. 1. Warm up Get your body moving with a brisk walk or some trunk rotations before you start raking. 2. Avoid twisting Move your feet and use your legs to shift your weight back and forth rather than twisting through your back. Keep your shoulders and your hips facing the same direction, bend at the hips and not your back, and you can’t go wrong! 3. Get the right rake Use a rake that is a good length for you. A rake to long or too short will make you put more stress on your back. 4. Switch it up Don’t always rake from the same side. Changing your arm and leg position will help decrease the repeated stress on your joints. 5. Use your legs Bend at the knees when picking up piles of leaves and yard bags (that aren’t too full!) to decrease the load on your low back. 6. Finish up It’s always a good idea to finish with some stretching, or even ice areas that you know tend to get sore, after a workout. Then go and enjoy a cold (or warm!) beverage of your choice after a job well done! Remember, if you are extremely sore after an activity or minor aches in pains aren’t settling after a few days, don’t wait! Call your Physiotherapist and let them help you get back to pain free living. That’s how it should be. What a re-leaf!

Belmont Clinic Belmont Centre for Physical Medicine 564 Belmont Avenue West, Suite 301 Kitchener, Ontario N2M 5N6 TEL: (519) 743-4355

Campus Clinic University of Waterloo Student Life Centre

Elmira Clinic Behind Wellness Centre (Clock Tower) 3 Wyatt Street East, Suite 2 Elmira, Ontario N3B 2H4 TEL: (519) 669-1212

200 University Avenue West Waterloo, Ontario N2L 3G1 TEL: (519) 884-0767

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