Resolutions for a Healthy Spine – Surrey Pain & Wellness Chiropractic Clinic

A Healthy Spine Helps Ensure a Healthier Year Ahead

As spinal health is a key aspect of your overall health and well being, resolve to have a healthier spine in 2012!

1.  I resolve to get regular chiropractic adjustments.  Why?

Relief. Relief from back or neck pain is often the first benefit our patients notice. You may  find other areas of your body are relieved once your spinal column is aligned as the nerves that run to those areas of the body also run through the spinal column.  Muscle spasms, headaches and other symptoms may also decrease after an adjustment.

Restore function. Chiropractic adjustments are unique in their ability to reduce stress on the joints, as well as helping restore normal range of motion and function through the entire body, while supporting the nervous system’s natural ability to heal itself.

Maintain aligngment. Proper spinal alignment results in proper nervous system function and when the nervous system is communicating properly, the body simply functions better.  Patients who regularly visit the chiropractor are less likely to relapse and find that they recover more quickly if they do happen to become injured.

2.   I resolve to ensure a quality sleep.  Why? 

Sleep is another key factor of overall health; this is when your body repairs itself.  Generally it is to lay in a neutral position on your side, rather than the stomach. (Sleeping directly on the stomach puts pressure on the spine.)   A supportive pillow and mattress can also help enhance the quality of your sleep.

3.  I resolve to increase my level of physical activity.  Why? 

If you are already active, consider changing it up.  Different types of exercise protect your spine in different ways and changing it up decreases your chance of repetitive injury. Lifting weights ensures spinal support and protection. Cardio help lose those extra pounds put on over the holidays. (Excess weight drags down on the ligaments, muscles and tendons of the lower back, causing pain.) Stretching helps keep the body flexible.  Some types of yoga combine stretching, strengthening and cardio.

4.   I resolve to stretch.   Why? 

Tight muscles can result in various imbalances in the body’s structure, causing  pain and increasing the risk of injury.  For example, tight hamstrings can cause posture problems, since this can pull the pelvis out of its normal position, resulting in chronic back or sacroiliac joint pain.

5.  I resolve to create a spine-friendly work environment.  Why?

Designing the workplace to meet your individual needs impacts health, safety, productivity and efficiency.

Back pain is one of the most common work-related injuries and is often caused by ordinary work activities such as sitting in an office chair or heavy lifting.  Make sure that you have ergonomic supports if your work requires long periods of sitting or standing, and that you are able to vary your position often.

6.  I resolve to stay hydrated.  Why?

Like all body parts, the spine requires water to maintain and repair healthy tissue and keep joints lubricated.  The cushion-like  discs between the vertebrae protect your spine by absorbing the impact of daily activity.  When you are consistently dehydrated, the discs are less able to absorb shock.   So keep a bottle of water with you, and sip frequently.

Tip:  if you don’t enjoy drinking water, throw in a wedge of lemon, lime or slice up some orange or cucumber into your water bottle for some tang!  Your spine (and the rest of your body) will thank you for it!

Surrey Chiropractor Shares Recipe for Summer Health

Visit Surrey Pain & Wellness Chiropractic Clinic to keep your bio-mechanics in tip top shape this summer

Dr. Sadhra:  “Physical Activity & Sunshine are a Healthy Combination”

Summer is the perfect time to get involved in all kinds of physical activity, since we tend to spend more time outside.   From gardening to softball, our bodies’ benefit tremendously from increased levels of cardio and using those muscles we don’t use as often the rest of the year.

In addition to Vitamin D, sunshine and warm weather improve a person’s mood, boost energy levels and improve overall mental function.

In addition, the endorphins produced during exercise can also provide a “natural high” that is good for you mentally and physically.  Endorphins are known to block pain, decrease appetite, and anxiety while inducing a feeling of euphoria.

What a combination!  Here are a few tips to help keep up your active schedule this summer:


  1. A lways stretch before exercising. (Surrey Pain & Wellness Chiropractor Clinic  can suggest specific stretches and “pre-sport” exercises to help prepare you body for specific activities.)
  2. Stay hydrated.  This means drinking plenty of water so keep your water bottle handy and full.  Add ice or lemon juice to taste.
  3. Don’t give it your all on Day 1.  Pace yourself, and be sure to take breaks often (and stretch and hydrate…)
  4. Prepare for the weather. Hats, sunscreen, eye protection – and hydration!  In hot conditions, your body can overheat quickly, especially when you are exercising.
  5. Visit Surrey Pain & Wellness Clinic to keep your bio-mechanics in tip top shape!
  6. Have FUN! That’s what summer is all about!

Get Set to Garden

Avoid injuries and back ache as you tackle your garden this spring!
Here’s how:

Take Time to Smell the Flowers!

Many chiropractic clinics see the number of patients with lower back pain increase once gardening season sets in.  The Canadian Chiropractic Association partnered with Chatelaine magazine recently on a public education program to help reduce the risk of back ache in the spring and ensure that your garden work brings more pleasure than pain!

If you would like some personal tips on chiropractic-friendly gardening, be sure to give the the Surrey  Pain & Wellness Clinic a call!

STRETCH before you start.
Start with a brisk walk, then do some light stretching.

Use the right tools.
Choose lightweight, ergonomically- designed tools for the job.

Bend and lift with ease.
Bend your knees and use your leg and arm muscles to lift and lower the load. Keep your back straight and avoid twisting your body.

Take frequent breaks.
Fatigue can increase your risk of injury. Take breaks and alternate between heavy and light work.

For more back health information visit or stop by the Surrey Pain & Wellness Clinic to speak with a chiropractor.