SOS: Relieve Your Back Pain by Fixing Your Post…

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


There’s no way around it; Covid-19 has been a rollercoaster from a physical, psychological, and financial standpoint for us all. Trying to stay healthy during quarantine involves not only physical distancing and following public health guidelines; but also taking care of your own emotional and physical well- being. I’ll be the first to admit I’ve had my share of bad days where staying motivated has been challenging, but I have also discovered a few silver linings and strategies to stay positive through this experience.

exercise into my calendar has been an important factor. It is also a great idea to find an exercise buddy to give workouts a social component and create a sense of accountability. I am lucky enough to have my partner at home and friends that I can connect with virtually to encourage me to stay active on a daily basis, which has played a large role in maintaining my physical and emotional well being during quarantine. Spending over 50 consecutive days confined to your home can become monotonous very quickly, but I’ve found that using the time to accomplish that to-do list you’ve been pushing to the side for months can be a way to give each day a unique purpose. Moving into our first home during the pandemic has given me and my partner a seemingly endless to-do list to keep us busy each day. From painting rooms, building furniture, gardening and decorating – it has been an opportunity to strike another item from our list and feel a sense of accomplishment.

One of the things I quickly real ized dur ing quarant ine was how much I missed social interaction, whether that be in clinic with clients, my CrossFit classes, weekends with friends, or family dinners. My job as a physiotherapist and l ifestyle outside of that is very social, so this has been a difficult transition for me. Thankfully, technology has allowed me to bridge this gap through zoom calls, facetime, and skype. Some

I hope everyone has been able to find structure, purpose and some joy whi le on this rol ler - coaster ride, and that you are finding the silver lining in our new shared reality. At SOS we are proud to play a part in improving your health and well-being and look forward to continuing to serve your needs in any capacity we can!

of the happiest times I’ve had during the pandemic have been during weekly board game nights with my former physiotherapy school classmates. Maintaining these weekly group calls has been a great way to create structure in my weeks and gives me something to look forward to. Another important way to maintain my physical and mental health has been sticking to a home exercise routine. I’m sure I’m not alone in saying this has been one of the most challenging parts of quarantine. My motivation and creativity have fluctuated so having strategies to keep me on track has been crucial. I have found that setting aside the time and explicitly scheduling

INSIDE: • Relieve Your Back Pain By Fixing Your Posture! • Posture Perfect

• COVID-19 And Physio • Home Workstation DO’S and DON’T’S


Did you know that approximately 3% of all emergency room visits tend to be the result of back pain or injury? Back pain is the most commonly reported area of pain, which can cause significant limits to one’s daily life. It is common for back pain to develop as the result of poor posture. If you are experiencing back pain, it is important to realize whether or not it is stemming from the way you stand, sit, and lie down. How do you maintain your posture throughout the day? Do you catch yourself slouching frequently? Do those last couple hours of the school or work day leave you hunched over and ready to leave? If you notice daily or very frequent aches and pains in your back, it is likely that your posture is to blame. When your posture is incorrect, it can cause stress on other parts of your body, resulting in pain, inflammation, or dysfunction. Fortunately, SOS Physiotherapy can help. If you have been noticing persistent pains in your back, don’t hesitate to contact us today. We’ll determine the cause of the pain so you can get back to living your life comfortably! Poor posture – a common issue: Poor posture isn’t anything to be embarrassed about - very few people have perfect posture, and most people partake in bad posture habits in

one way or another. We become so wrapped up in whatever tasks we are doing that we forget to think about the way our bodies are positioned.

Poor posture is one of the most common causes of back pain. Do you slouch at your desk? Do you lean forward to read emails? Do you hunch over your keyboard? These are all things that people do subconsciously, without even realizing the toll it takes on the body. Your posture affects how your body moves - whether you’re sitting, standing, walking, running, jumping, or performing pretty much any other task throughout the day. Your posture may also change depending on what you are doing - perhaps your posture when you stand is perfect, but when you sit at a desk or lay down, your body begins to hunch and fold in ways that it is simply not supposed to. Poor posture isn’t due to laziness or apathy; rather, it generally has something to do with a physical weakness within our bodies. When we slouch our backs forward while walking or hunch our shoulders over our keyboards at work, it is because we feel drained – our bodies literally get tired of holding us up. Even if you exercise regularly, it is possible that there are still a few weak muscles contributing to your posture that you may not even realize. The muscles in your shoulders, back, abdomen, buttocks, and pelvic floor all play an important role in your posture. If even one of these is weak, your core will be affected, and your posture may suffer.

SOS PHYSIOTHERAPY IS OPEN FOR VIRTUAL TREATMENTS These are easy to use video sessions to help reduce or prevent your pain AND keep you moving and healthy! It's like "Facetime or Skype" with a physiotherapist! Call 519-743-4355 to learn about our new service


Physiotherapy is a great way to regain normal posture. At SOS Physiotherapy, our physiotherapists are experts in movement, and they are great resources to have when trying to achieve your physical performance goals. They will aid you in the improvement of your balance, stability, flexibility, and mobility, all of which will positively affect your posture. At your initial evaluation, your physiotherapist will conduct functional testing in order to identify which weakened areas of your body are causing your back pain. Afterward, they will create a customized treatment plan, tailored to your specific needs. Treatment plans typically include manual therapy and targeted exercises to alleviate pain and regain proper function. Additional treatments, such as ice and heat therapies, ultrasound, or electrical stimulation may be added as your physiotherapist deems fit. Your treatment plan will focus on improving your posture, increasing strength, and (most importantly) relieving your back pain. We know how hindering back pain can be, and we are ready to help you begin your journey toward long-lasting relief. Find out for yourself why physiotherapy is one of the most effective ways to address your back pain and start on the road to recovery and improved posture.

Contact SOS Physiotherapy today to schedule a consultation and figure out how physiotherapy can help make you “posture perfect!”

COVID-19 And Physio – Keeping Up with Your Physical Health

In light of the COVID-19 pandemic that has been causing numerous health care facilities to shut down, we as medical professionals are diligently trying to serve our patients in the best ways possible without risking the spread of this disease. The sedentary lifestyle that I’m sure many people have experienced since being quarantined to their homes can actually lead to more aches, pains, and discomfort than one may think. Your body, quite simply, was made to move! With gyms and exercise classes closing down for the time being, it can be difficult to find the motivation to get your daily physical activity while sitting at home. Luckily, there are several easy exercises you can do on your own to relieve your pain and get moving! Just because you’re in the confines of your home during this time, it doesn’t mean you can’t still achieve a workout. Now more than ever it is important to take care of your health. At SOS Physiotherapy, we are still here to help you achieve your physical goals, even while you are quarantined at home.


SOS Staying Connected

National Physiotherapy Month!

Despite our clinics being closed the team at SOS has managed to stay more connected than ever. Daily virtual meetings have allowed the team to band together and develop new strategies to deliver you the best possible care during the pandemic. Staying connected with the team has allowed us to maintain the close- knit bonds we enjoyed everyday at work together. Remember to stay connected to the people in your life who bring you joy during these challenging times!

May is national physiotherapy month. We want to recognize and celebrate our Physiotherapists, Physiotherapy assistants and Physiotherapy students! We also want to give special recognition to the contributions of the physiotherapy profession during this pandemic. Physiotherapists utilize assessment and treatment skills to help keep Canadians moving and healthy. Physiotherapists work in many settings from the hospital intensive care unit, to outpatient clinics like SOS, helping a variety of populations get back to doing the things they love each day. Now more than ever we recognize the value of Physiotherapists during this pandemic, whether it be on the frontline helping the sickest patients in hospital, or through Telerehab helping you manage pain at home.

Celebrating Over 25 Years of Healthcare Services!

Thank a Physiotherapist that has impacted you in some way!

Workshop Turned Webinar

SOS PHYSIOTHERAPY IS OPEN FOR VIRTUAL TREATMENTS These are easy to use video sessions to help reduce or prevent your pain AND keep you moving and healthy! It's like "Facetime or Skype" with a physiotherapist! Call 519-743-4355 to learn about our new service

Missing the SOS workshops? We are now offering FREE online webinars to help keep you informed about common causes and solutions to your pain. We will be covering many different body areas and topics ranging from exercises, posture, home workstation setup and even your golf swing. Webinars are hosted by PT Jon Clay who makes the experience fun and interactive for all attendees. Each webinar will cover different topics so make sure to keep an eye out for an upcoming webinar that may apply to you!

GOLF WEBINAR - Tuesday, May 19th @ 4 pm

PHYSIO FOR LIFE AT HOME... How To Take Care Of Your Knees, Ankles, & Feet - Thursday, May 21st @ 3pm

To Register Call our Physio Hotline at 519-7434-4355 OR email us at


We want to ensure that our patients stay healthy and remain on the road to recovery during this time. Call us today at 519-743-4355 to inquire about our new service! WE ARE HAPPY TO OFFER VIRTUAL ONLINE PHYSIOTHERAPY SESSIONS TO OUR PATIENTS!

HEALTHY RECIPE Creamy Thai Carrot & Sweet Potato Soup

Belmont Clinic Belmont Centre for Physical Medicine 564 Belmont Avenue West, Suite 301 Kitchener, Ontario N2M 5N6 TEL: (519) 743-4355 Elmira Clinic Behind Wellness Centre (Clock Tower) 3 Wyatt Street East, Suite 2 Elmira, Ontario N3B 2H4 TEL: (519) 669-1212

INGREDIENTS • 1 tbsp coconut oil • 2 cups chopped yellow/ sweet onion • 2 cloves garlic, minced • 1 tbsp minced fresh ginger • 2 tbsp red curry paste • 4 cups low-sodium

vegetable broth, plus more if needed • ¼ cup raw almond butter or peanut butter • 3 cups diced peeled carrots • 3 cups diced peeled sweet potatoes • ½ tsp fine-grain sea salt

In a large pot, melt coconut oil over medium heat. Add onion, garlic, and ginger and sauté for 5-6 minutes until onion is translucent. Stir in curry paste. In a small bowl, whisk together some of the broth with almond butter until smooth. Add mixture to pot, along with carrots, sweet potatoes, salt, and remaining vegetable broth. Stir until combined. Bring soup to a low boil over medium-high heat and then reduce heat to medium-low. Cover and simmer for 15-20 minutes, until potatoes and carrots are fork-tender. Ladle soup carefully into a blender. You will likely have to do this in a couple of batches, depending on the size of your blender. Being careful to avoid hot steam from the lid, blend on low and slowly increase speed until soup is completely smooth.

Northfield Clinic (**Now Open**) WaterlooCorporateCampus (SobeysPlaza)

595 Parkside Drive, Suite 5A Waterloo, Ontario N2L 0C7 TEL: (226) 476-1600


Working from home has become the new normal for many people during the pandemic. Being in your home office for 8 hours a day can lead to overuse and posture related aches and pains. Some small changes to your desk set-up can make a big difference. If you want to make working from home as comfortable as the pajama bottoms you wear during video meetings, follow these do’s and don’ts!

• Avoid slouching through your low back and leaving a space between your back and the backrest of the chair. Being in this posture for a prolonged time places extra stress on the joints and muscles in your low and upper back. • Avoid poking your chin forward towards the computer screen. Being in this posture for a prolonged time shortens the muscles in your upper neck and can lead to tension and pain in this region. • Avoid rounding through the upper back and shoulders. Being in this posture for a prolonged time can limit shoulder mobility and weaken muscles in the upper back. • Avoid having the computer screen and keyboard too far from your body. A computer set-up that is too far from your body leads to extra stress on your eyes, neck, shoulders and back when utilizing the computer. • Avoid going hours without getting up and moving. Staying in a seated position for hours causes muscles that support your sitting posture to fatigue and can lead to pain.

• Use a lumbar support such as a small pillow or rolled towel. This will help keep your low back in a neutral alignment and keep your upper back against the backrest. • Keep your head and neck in-line with the rest of your spine. This will limit the strain on the muscles and joints of your neck, for every inch the chin pokes forward the head weighs an additional 10lbs! • Keep your shoulders and upper back against the backrest. Gently squeezing your shoulder blades will help avoid rounding through the upper back and maintain mobility in your shoulders. • Bring your screen and keyboard close to your body. This will help keep your elbows close to your sides, and spine in a neutral position allowing you to work efficiently and safely! • Schedule standing breaks throughout the day. Set an alarm or reminder every hour to get up and walk around, changing your posture gives your joints and muscles a much-needed rest and refresh!

SOS PHYSIOTHERAPY IS OPEN FOR VIRTUAL TREATMENTS These are easy to use video sessions to help reduce or prevent your pain AND keep you moving and healthy! It's like "Facetime or Skype" with a physiotherapist! Call 519-743-4355 to learn about our new service

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