Category: Pain + Tension Relief

Who to See for Back Pain – a Chiropractor, Physiotherapist, or Massage Therapist?

Having symptoms of back pain? You’re probably looking for relief! You may be wondering, who should to see for treatment? A Chiropractor, Physiotherapist or a Massage Therapist?

With each profession, your therapists main goal will always be working towards relieving your back pain and helping you feel better. So whomever you choose, you should find some relief. Though there are differences between how each profession approaches treatment. So it can be helpful to know some basics about each practice, as you decide which therapy might be the right fit for you. 

What do Chiropractors do?

Most people know that Chiropractors are experts when it comes to joint and alignment issues, which can constitute a lot of the causes of common back and neck pain as well as nerve impingement problems.

Chiropractic treatment sessions are generally quick and efficient, lasting from 15 to 30 minutes in duration. They provide detailed assessment of your biomechanics while using orthopaedic testing to form a diagnosis of what they see happening, followed up by a treatment plan.

Chiropractors commonly incorporate high velocity joint adjustments (meaning the use of a firm thrust to the joint correcting its alignment) or low velocity joint manipulations (where joints are manually challenged to increase mobility without the Chiropractic thrust). You may also experience soft tissue and myofascial work with more direct massage or machine assisted treatment such as Shock Wave Therapy. At times, prescriptions of supplement support options may be suggested to further enhance your treatment outcomes.

Depending on the depth of your presenting issue, multiple sessions may be required to improve your overall results and help for more longer term healing,

Common modalities used in Chiropractic care:

  • Orthopaedic testing
  • Remedial exercise prescriptions
  • Clinical Diagnosis
  • Manual and instrument assisted soft tissue release
  • Diagnostic X-ray imaging
  • Joint adjustments and mobilizations (either by hand or using devices and tools)
  • Machine assisted treatment such as Shock Wave Therapy + spinal traction
  • Therapeutic exercise and postural re-training home care
  • Lifestyle changes + possbile supplement suggestions

When should you consider choosing a Chiropractor?

  • If you feel comfortable with receiving joint adjustments
  • for quick and efficient treatment durations
  • you like a more detailed assessment and are looking for a diagnosIs
  • You would benefit from an exercise prescription
  • You have postural and alignment issues

What does a Physiotherapist do?

Physiotherapists (PT”s) work to improve our overall movement and function of the body through a wide range of manual treatment and remedial exercises. Their focus is to provide informed care towards active rehabilitation and injury prevention of musculoskeletal + neurological problems as well as disease, disability and surgical recovery.

As with Chiropractors, PT’s utilize detailed orthopaedic testing, remedial exercise programs and have the ability to make a clinical diagnosis. Sessions are also generally quick and efficient lasting from 30 minutes up to an hour depending on their practice set up. It’s not uncommon that your PT will be seeing multiple clients at one time, so if you prefer a more one on one experience, seek out PT’s that offer that service.

Physiotherapy is excellent for acute care scenario’s and where a more in-depth recovery program is needed to fix the issue and contributing factors. As with Chiro and Massage Therapy, each PT has their own toolkit of learned modalities that they are trained to offer. This may include the use of machines and manual therapy from electrical stimulation, laser and ultrasound therapy to IMS + Acupuncture needling, therapeutic taping, targeted massage, pilates and select movement therapies. You should also expect to take an active roll in your sessions and recovery, with consistent home care exercises and multiple treatment sessions to strengthen, stretch and be treated.

Common modalities used in Physiotherapy care:

  • Orthopaedic testing
  • Remedial exercise prescriptions
  • Clinical Diagnosis
  • Manual and instrument assisted soft tissue release
  • IMS (Inter Muscular Stimulation) dry needling and Acupuncture
  • Electrical Stimulation Machines, laser, ultrasound therapy
  • Therapeutic taping
  • Movement therapy including Mackenzie Technique, Clinical Pilates and Personal Training

When should you consider choosing Physiotherapy?

  • You have an acute injury
  • Your injury was quite substantial and should be further assessed
  • For quick and efficient treatment durations
  • You would like a more detailed assessment and are looking for a diagnosIs
  • You are willing to take an active roll in your recovery and follow detailed home exercise prescriptions
  • You are comfortable with your therapist seeing multiple clients during your session time

What do Registered Massage Therapists do?

Registered Massage Therapists (RMT’s) provide an excellent outlet for the ongoing maintenance and relief from soft tissue problems. Through manual massage, myofacial techniques and more gentle mobilizations of tissues and joints. RMTs help to assist the body into better alignment and promote natural healing. There’s usually an increased focus towards compensatory issues, tension relief and calming the nervous system. Which makes massage therapy a helpful (and more enjoyable) modality to fill the gaps that Physio and Chiro sessions might have less time for. You may choose a duration of 30 to 90 minutes, of more hands on massage and one on one time.

RMT’s will commonly ask pointed question about your health history with emphasis on you daily habits, posture and movement to investigate what the best approach to your massage treatment will be and suggested home-care actions. At times, they may incorporate special testing and ROM assessment to better understand your presenting symptoms, and how to help you improve. A light home-care program may be suggested. Often including a more stretch based program, postural awareness, hot and cold therapy and light strengthening guidance.

When it comes to more acute injury, an RMT may work more on the conservative side, until there is a proper picture of a clinical diagnosis. They commonly refer out to Physiotherapists and Chiropractors and are happy to work alongside other health professionals, helping to fill in the gaps and also take direction as too what would compliment a diagnosis by an MD, PT or Chiropractor.

Common Modalities used in Massage Therapy care:

  • Soft tissue mobilization
  • Myofacial release
  • Joint mobilizations
  • Trigger point and Active Release Techniques (ART)
  • Muscle Energy Techniques (MET)
  • Stretching
  • Hot and Cold therapy

When should you consider choosing Registered Massage Therapy?

  • You have ongoing issues or flare ups that require maintenance
  • You have a previous diagnosis of your issue
  • You enjoy longer treatment sessions with more one on one time with your therapist
  • Your injury or pain is not severe or requiring MD care first

Chiropractors, Physiotherapists and RTM’s are all educated, licensed trained professionals. Providing safe, drug free treatment options for whatever life throws your way.

Still unsure who might be the right fit for you? Reach out and ask! Connecting with a clinic and asking questions is another great place to start.

Thinking Massage Therapy might be the right fit for you? Book with us and start your recovery!

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Working from home? Let’s talk desk set ups!

We know for a lot of our clients, switching to a home office set up over the pandemic has come with its challenges.  We’ve heard clients say they’re working from their beds on laptops, slouchy couches and awkward furniture. This inevitably will lead to uncomfortable symptoms like postural strains, headaches, tendonitis, TMJ and increasing the risk of back injury and sciatica, to name a few.

This post is meant to help our clients working from home create a better ergonomic set up too offset for hours spent in front of a computer screen. It’s the small shifts we make that ultimately get our bodies into better shape. And we assure you, every little change can help!  Read on for some ideas and suggestions to consider when you’re having a look at your home office set-up. Maybe even get inspired to make some changes!

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First, it’s super helpful to know the basic rule of desk ergonomics. It’s all about being in a NEUTRAL position to take the stress off your joints and muscles over long periods of time. Your arms, wrists, head and neck should ALL be neutral. When viewing your monitor, your gaze should be at 2 inches from the top of your screen so you’re not looking down and straining the neck.

POSTURAL CHECK LIST:

  • What is the position of my arms and wrists at my work area? Are my wrists extending back? Do I feel at ease and in a neutral position?
  • Is my desk height too high or too low to be in a neutral position? How can this be adjusted?
  • At what height is my laptop or monitor positioned compared to my gaze?
  • Does my head and neck feel neutral or am I looking down too far?
  • Is my body twisting in any way? Am I crossing my legs often? Do I lean to one side or rest on my elbows throughout the day?
  • How could these positions effect my body and back over time?

Because desk work is quite sedentary, bringing attention to the dynamics of your set up will help you see some reasons why your feeling discomfort and straining symptoms throughout the day. Let’s have a look at how certain changes can get you more comfortable.

CHAIR HEIGHT

If your desk table area is too high or too low for you, it’s important to find a chair that can be height adjustable to get your arms and wrists into a better position of being neutral to avoid strain. Be sure to also have a look at what’s also going on with your feet as you want to be supported. You may wish to add a foot lift, a small pillow or rolled up towel for example, to get you set for a long computer session.

IMPORTANT CHAIR TIPS :

  • Be sure that when you’re seated, your office chair has the ability to slightly recline while providing lumbar support, similar to the position of a car seat. Sitting upright over many hours is quite straining to the upper back and it’s almost impossible to hold good posture throughout the day. Ergonomically, this is a more neutral and resting position for your back to be in for longer stretches of sitting time.

USING PROPS

  • If you’re not able to use an adjustable office chair with lumbar support, you can look at trying some hacks such as adding a small pillow or a rolled up towel across the lower back and mid spine to provide lumbar and thoracic support when you lean back and recline. Do some tests and see if you find a better position for yourself.
  • Use a small foot stool or yoga blocks under your desk so you can extend your legs, opening and stretching the hamstrings on and off throughout the day. This will help with low back tension symptoms.
  • Utilize books or boxes to adjust your screen height to get a neutral position for your head and neck when viewing your monitor
  • If using a standing desk, place a bench or a chair behind you. This way you can extend one leg back while resting on the knee. Then switch to the opposite, mixing up your standing posture equally while intentionally moving your body to stay active while you work.

INVESTING IN YOUR WORK SPACE

If you’re working from home because of the pandemic, it could be some time before you’re back in an office setting. It’s worth it to invest in some equipment that will make you more comfortable. Make this work situation work for you!

OFFICE EQUIPMENT SUGGESTIONS:

  • an adjustable desk chair with lumbar support and reclining position
  • a separate keyboard and mouse to your laptop so you can properly adjust the height of your screen
  • create a standing desk option though a lift and lower station (you can also create a makeshift standing desk with books or boxes if you’re crafty!)

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Okay! So those are some great tips for your desk set-up. Now, lets talk about how to keep your body moving while you punch the work clock from home.

BREAK TIMES

One of the great things about working from home, is the amount of breaks you can take without judgment! Every 30 minutes to an hour, you should be standing up to do some mobility exercises, getting the circulation flowing and moving your joints to help avoid repetitive strains. Plus, this can help for focus and productivity. Give yourself space to decompress before getting back into a work groove – think of it essential self-care while on the job.

Here are some quick and easy exercise ideas to integrate into your work day to help offset the effects of sitting, getting your body moving and to help reset your posture:

  • stretch your hamstrings by placing one leg up on a chair while standing on the other and gently lean forward to feel the stretch. Repeat on both sides!
  • 10-15 squats or jumping jacks
  • 10-15 reverse flies by hingeing forward slightly at the hip, extend your arms out to the sides and then squeeze your shoulder blades back and together to wake up and strengthen the postural muscles
  • hydrate by drinking a cup of a water each hour
  • lift both arms out to the side in a T-shape and then rotate the body side to side to mobilize the spine
  • bend all the way forward at the hips into a forward fold and grasping each elbow with the opposite hand, then slowly start to lift up, starting at the base of the spine, roll up to fully standing
  • do the downward-facing dog yoga pose and alternate bending and straightening each knee
  • open the chest by doing cactus arms against a doorway and stepping foward, holding for 15 seconds
  • stretch the neck by side-bending your left ear towards the left shoulder, holding for 15 seconds and switching to the right

We hope this helps and by adding a maintenance massage once a month to keep things in check is a great way to stay in a good flow!

See you soon,

T/H Crew

 

Got any advice tor changes you made at home the really helped your at home office set up? We’d love for you to share with others in the comment section below!

 

 

 

 

 

 

 

What’s Fascia?

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So what’s fascia?

It is one thing and everything.

I love the way Brooke Thomas (of Liberated Body) defines it:

…a seamless piece of tissue that Saran wraps you just underneath the skin … it is a richly multi-dimensional tissue that forms your internal soft tissue architecture. From the superficial (“body stocking”) fascia, it dives deep and forms the pods (called fascicles) that actually create your musculature like a honeycomb from the inside out. Imagine what it looks like when you bite into a wedge of orange and then look at those individually wrapped pods of juice. We’re like that too!

Besides making me think of honey and oranges together, she clearly lays out why healthy fascia makes us feel good. According to Thomas, these are the top 5 things that matter about fascia:

it’s got to stay hydrated

we’ve got to move it in a variety of ways

it’s all connected (hence, compensations)

it is springy & wants us to bounce it

it is the largest & richest sensory organ of the body

To really get the magnitude of this amazing substance that is not just in us but is us, read her article,The Top 5 Ways Fascia Matters To Athletes, and watch Thomas Myers in “Fascia 101”. He mentions oranges too.

Written by Tracy Dixon SI

Structural Integration Practitioner in Mount Pleasant BC