Recently I was talking with my brother Mike who said, “my lower back starts to ache whenever I see snow in the forecast.”  If you too can relate to Mike’s pain, know that you are not alone. I hear this statement all the time in the clinic, and in a city like Calgary this can make it hard to get through the long and snowy winter. To help make this winter a bit more comfortable keep reading to see my top 6 tips for spine-friendly snow shoveling.

1. Lighten the load

Avoid the temptation to load up that snow shovel. Keeping the shovel light will reduce the load on your lower back and help keep you feeling your best. Yes, it may take a few minutes longer to clear the snow, but your spine with thank you the next day.  

2. Keep the shovel close

The further you reach a loaded shovel away from your body, the greater the sheer stress in your lower back. An easy way to reduce this stress is to keep the shovel close to your core and tilt the shovel to unload the snow.

3. Avoid the “bend and twist”

Nothing makes my back hurt quite like watching someone bend and twist their spine while lifting – “ouch!” To keep your chiropractor from cringing, please remember to hinge from the hips and avoid spinal twisting whenever lifting or moving the shovel.

4. Engage your core

Gentle core engagement will act as a support brace for your lower back, providing extra stability when performing a challenging task. To create this abdominal brace, gently tense your core muscles, thinking of lifting your lower abdomen in and up.

5. Take breaks

A simple way to reduce lower back stress is to take frequent breaks. This may mean going inside to warm up, pausing to have a socially distanced chat with a neighbor, or merely stopping to enjoy some fresh air in the beautiful wintery wonderland.

6. Ask for help

If your lower back hurts before you even step outside, then consider asking a family member or neighbor for help. Pain is an important signal that the body uses to get your attention. Listen to your body and avoid pushing through the pain.

Written by Dr. Caitlyn Cameron BSc(Hons), BSc, DC

Meet our newest friendly face, Dr. Nicole Barry DC! Dr. Nicole is an experienced chiropractor who can be found at both our south (Acadia/Willowpark) and north (Evanston) Calgary locations. Learn more and book an appointment with her here:  https://energizehealth.ca/book-online.html

Hi! I'm Dr. Nicole! As a chiropractor, I believe the key to a happy and healthy life starts with motion. The way you move can not only affect how you perform activities, but also the perception of how your body feels. Our bodies were designed to move and I am passionate about helping people function at their best.

This is a principle I have grown to respect in both my professional and personal life, and the reason I became a chiropractor.

I graduated from Western University with a Bachelor of Arts in Kinesiology before completing my Doctor of Chiropractic in 2013 at Canadian Memorial Chiropractic College in Toronto, Ontario. For the last seven years I have practiced in a variety of clinical settings and gained experience treating a wide scope of injuries. Whether you are a recreational runner, a busy mother, or working from home with a less than ideal set up, I strive to understand what your goals are and help you reach your full potential.

I am a big proponent that different bodies require different treatments. While most people associate chiropractic care with adjustments, this is just one of the tools in my toolbox. I like to use a combination of soft tissue therapies, adjustments, mobilizations, kinesiology taping, custom orthotics and rehabilitative exercises.

Many people traditionally seek my services for neck and low back pain, but I am also well trained to diagnose and treat other areas of the body such as shoulders, elbows, wrists, hips, knees and feet.

I have been in practice for 7 years as a chiropractor and through that time I have learned and adopted a variety of therapies to help my patients. By far one of the most beneficial tools I have used is shockwave therapy. 

Shockwave therapy uses acoustic sound waves applied to the injured area. These sound waves penetrate the body, helping to improve blood flow, enhance cellular function, promote collagen growth and stimulate the natural healing process. 

Shockwave has proven to be particularly useful when managing chronic musculoskeletal injuries. I have helped many patients struggling with stubborn rotator cuff tendinopathies, tennis elbow, jumper’s knee, or muscle trigger points, find long-lasting relief with only a few shockwave sessions. 

The treatment itself is quick, lasting for about 3-5 minutes and patients typically require 3-4 treatments. The effective nature of this technique can drastically reduce the number of visits needed, thereby providing a very cost-effective option for chronic issues.

Hi, I'm Dr. Nicole Barry, a chiropractor at Energize Health. I'm excited to share with you some remarkable insights into the world of radial shockwave therapy and its incredible benefits. As a Calgary based chiropractor dedicated to helping my patients achieve optimal health and wellness, I have been successfully using shockwave therapy in my practice for over 5 years. I have witnessed firsthand the transformative effects of shockwave therapy and, in this blog, I will provide you with an overview of this cutting-edge treatment and back up its advantages with peer-reviewed research.

What is Radial Shockwave Therapy (RST)?

Radial shockwave therapy (RST), also known as extracorporeal shockwave therapy (ESWT) or simply "shockwave", is a non-invasive treatment modality that utilizes high-energy acoustic waves to treat a variety of musculoskeletal conditions. Think of an opera singer who can break glass with their voice, or a sonic boom when a military jet flies by: these are more common examples of the power of acoustic wave. With shockwave therapy, specific frequency acoustic waves are delivered to targeted areas of the body, where they stimulate the body's natural healing processes and can help provide relief from chronic pain and discomfort.

Now, let's dive into 5 of the science-backed benefits of Radial Shockwave Therapy:

1. Shockwave Therapy for Pain Reduction:
One of the most notable benefits of shockwave is its ability to effectively reduce pain. A study published in the British Journal of Sports Medicine, [1] demonstrated that radial shockwave therapy significantly reduced pain levels in the short and long terms, in patients with chronic heel pain. By promoting the release of endorphins and reducing inflammation, shockwave helps patients experience long-lasting relief from pain.

2. Shockwave Therapy Speeds Up Healing:
Shockwave has been shown to enhance the body's natural healing mechanisms. A study in the International Journal of Surgery [2] found that radial shockwave therapy improved the healing of various soft tissue injuries by stimulating collagen production, increasing blood flow to the affected area and stimulating stem cell activities. This accelerated healing process is particularly beneficial for athletes and active individuals looking to get back to their regular routines as quickly as possible.

3. Shockwave Therapy Improves Mobility:
Individuals suffering from conditions like frozen shoulder or calcific tendinitis often experience limited joint mobility. A study published in the American Journal of Sports Medicine [3] demonstrated that RST led to significant improvements in lower limb function and mobility. This makes it an excellent option for those seeking to regain full range of motion.

4. Shockwave Therapy is Non-Invasive with Minimal Side Effects:
Compared to surgical procedures, RST is non-invasive and associated with minimal side effects. Research published in the British Medical Bulletin Journal [4] has highlighted the safety and low risk associated with RST, making it a viable option for patients who wish to avoid surgery or medication.

5. Shockwave Therapy is Efficient and Effective in Resolving Symptoms:
One of the standout advantages of radial shockwave therapy is that it often requires only a minimal number of sessions to achieve a resolution of symptoms. In most cases, patients experience significant relief after just 3-5 treatments. A review published in the Journal of Bone and Joint Surgery found that shockwave therapy can save patients thousands of dollars in comparison with alternative therapies or surgeries. This efficiency not only saves time and money but also ensures a quicker return to a pain-free and active lifestyle.

If you think you might benefit from radial shockwave therapy, click here to book a consultation. I would love to help you reduce your pain and get back to enjoying your life again.

Dr. Nicole Barry, DC


References:

1. : Morrissey D, et al. Br J Sports Med 2021; Management of plantar heel pain: a best practice 
   guide informed by a systematic review, expert clinical reasoning and patient values 0:1–14. doi:10.1136/bjsports-2019-101970
2. M.C. d'Agostino, K. Craig, E. Tibalt, S. Respizzi, Shock wave as biological therapeutic tool: From mechanical stimulation to recovery and healing, through mechanotransduction,
   International Journal of Surgery, Volume 24, Part B, 2015, Pages 147-153, ISSN 1743-919
3. Liao CD, Tsauo JY, Chen HC, Liou TH. Efficacy of Extracorporeal Shock Wave Therapy for Lower-Limb Tendinopathy: A Meta-analysis of Randomized Controlled Trials. Am J Phys Med Rehabil. 2018 Sep;97(9):605-619. doi: 10.1097/PHM.0000000000000925. PMID: 29557811.
4. Schroeder, Allison N. MD1; Tenforde, Adam S. MD2; Jelsing, Elena J. MD3. Extracorporeal Shockwave Therapy in the Management of Sports Medicine Injuries. Current Sports Medicine Reports 20(6):p 298-305, June 2021. | DOI: 10.1249/JSR.0000000000000851
5. Moya, Daniel MD; Ramón, Silvia MD, PhD; Schaden, Wolfgang MD; Wang, Ching-Jen MD; Guiloff, Leonardo MD; Cheng, Jai-Hong MD. The Role of Extracorporeal Shockwave Treatment in Musculoskeletal Disorders. The Journal of Bone and Joint Surgery 100(3):p 251-263, February 7, 2018. | DOI: 10.2106/JBJS.17.00661

New boost

Written for by Dr Nicole Barry, D.C. and Kevin Connell, P.T. of Energize Health

Starting a new season can be an exciting time, especially after a year like we have all had! It can also be a time where the likelihood of injury is higher, due to our bodies not being used to the demands of the sport. With this in mind, we have created a simple outline, focusing on 3 key areas, to prepare your body for a safe and healthy return to softball. Let’s get into it!