It is common knowledge now that the way to a stronger back is through your abs.  Yes, it is a fact that the stronger your core abdominal muscles become, the more stability and strength you will gain in your back.

But before you run to the gym and start your sit-ups or crunches… READ THIS!  Or you may set yourself up for further injury.

According to Stuart McGill, (Professor of spine biomechanics at the University of Waterloo) the traditional sit-up generates at least 3,350 newtons ( the equivalent of 340 kg) of compressive force on the spine!  This is enough force to damage a weak or recently injured disc.  The US National Institute for Occupational Safety and Health states that pressure above 3,300 Newtons is unsafe for the spine.

So if you have a weak core, or are just starting out with back care, it is initially safer to replace sit-ups with core work that doesn’t involve flexion of the spine.  You will find these safer exercises taught in our BackFit ”Beginning Home Care Class” and “Advanced Core Class.”  If you are not a current patient, exercises such as PLANKS, SIDE BRIDGES, LEG EXTENSIONS, BIRD DOGS,  and STIR THE POT are safe and effective.  Please ask for guidance if you don’t know these exercises.

As you become stronger and more comfortable with the above core exercises, then you are ready for more complex movments that access multiple muscles simultaneously.  This is achieved with BACKFIT’S MEDEX CORE SYSTEM.  Through this progressive program, you can build a strong core, and have a long-term impact on the health and stability of your spine.

Don’t forget…

Decompression therapy for the discs, alignment therapy for the joints, and core stability for the muscles are the three keys to a healthy back for life.

Have a great week!

This Tuesday, Dr. Marissa and I will be heading to Olympic central in Vancouver to see the Switzerland vs USA hockey game.  We are also looking forward to visiting the Olympic Polyclinic – a 10,000 sq foot multi-disciplinary facility that includes doctors from various fields working together to help the athletes reach peak performance. 

This is the first year that chiropractors are participating in the Polyclinic, which speaks loudly for the fact that these athletes value a highly functioning spine and nervous system.  The media release below shares the details of this important moment in chiropractic history.   

Feb 5 2010

For the first time in the history of the Olympic Games, the 2010 Winter Games in Vancouver, Canada, will include chiropractic care inside the Olympic Village Polyclinic, a multi-disciplinary facility that offers comprehensive health care and medical services. While doctors of chiropractic (D.C.s) have historically been included on the Olympic medical staff, the upcoming events mark the first time that D.C.’s from the host country will be treating athletes and officials from around the world directly inside the Polyclinic.

“Inclusion inside the Polyclinic is another major milestone for the chiropractic profession, and we are grateful to the Host City of Vancouver, the head of Medical Services at the Polyclinic, Jack Taunton, M.D., and to Robert Armitage, D.C., who helped make this possible”

“This is an historic event not only for the chiropractic profession, but also the athletes who will now have access to the care that will help them prepare their bodies for competition,” states Michael Reed, D.C., MS, DACBSP, and Team USA Medical Director (USOC). “These athletes train hard and endure significant physical demands. Sports-focused D.C.s, along with other members of the sports medicine team, are specially skilled to assist them in reaching peak performance.”

Throughout the years, chiropractic has become a mainstay in the care of world-class athletes, leading to a growing number of D.C.s included in the Olympic Games. Countless athletes attribute the care they receive from their chiropractors — working along-side other health care professionals – as a key to properly preparing their bodies to perform optimally.

CARMICHAEL, Calif.–(EON: Enhanced Online News)–

Dear friends,

With a new year just around the corner, we have made some big choices at Health Within and want you to be a part of them.  Please take a moment to read about the upcoming changes to our practice.

Five years ago, when we opened the doors of Health Within in “Sidney by the Sea”, we were so honoured to be embraced by a community of people who place a high value on spinal health and overall body wellness. Because of this commitment to your health and our practice, Health Within has expanded into every corner of this office.  Our program of care now includes Pettibon spinal equipment, wobble chairs, cervical wall traction, spinal decompression therapy, kinesiology training sessions, orthotics, wellness seminars, spinal fitness educational classes and home exercise programs.  This centre has become a part of the lives of over 1500 people like you – families and athletes who value a healthy functioning spine, not just for now but into the future. 

In the last five years much has changed, but one thing has remained the same: our promise to give our very best in service and care.  To continue to uphold this promise, there are additional services and exciting rehabilitation equipment that we want to make available to you as a part of your spinal fitness program. 

In order to fulfill our vision of enhancing your current care, we will be moving into a new, more spacious facility.  Health Within will be amalgamating with BackFit Spinal Health and Fitness in Royal Oak.  We realize that this may be a greater distance for some of you to travel for your appointments; however we are confident that you will see the value in this new facility.   

In addition to the same personalized care and spinal treatments that you are currently receiving, these are among the many added benefits that you can look forward to at our new location:

·         5,600 square feet of total back rehabilitation

·         CORE – a spinal fitness gym

·         Whole body vibration platforms

·         New spinal decompression tables

·         Convenient key-fob check-in

·         Paperless, computerized charts (a “greener” philosophy)

·         Immediate access to digital x-ray images

·         A larger team which includes 4 doctors

·         Acupuncture

·         Spinal fitness and rehabilitation classes

Throughout the last five years, we have been honoured to play a role in your health and we would like our partnership with you to continue.  Many of you have made us a part of your fitness and training regime.  Others have made us part of your family wellness checkups.  Now, as we celebrate the past and embrace the exciting times ahead, we would like to sincerely thank you for your support and patronage to Health Within and look forward to sharing our new facility with you at 1091 McKenzie Ave.  We are confident you will be thrilled!  

We are excited about this new journey, and look forward to answering any questions you may have.

Sincerely,

Drs. Craig and Marissa Bentham

What will happen to my current appointments?

Your current appointments can remain the same.  Ultimately, everything can stay the same for you unless you would like to make changes.  In fact, we will be opening up more hours and our Core gym and spinal decompression therapy appointments. 

What will happen with our staff?

Our friendly and caring staff will be part of this move and will be waiting to greet you at our new facility.

Will my fees be the same?

All of your existing fees will remain the same.    

What are some other benefits to this new location?

When you are under regular care at our new office, you will receive a complimentary membership to our “CORE” gym!  In addition, you will now have access to 2 different types of decompression therapy tables.  Our new facility also offers exciting equipment (such as vibration therapy) to follow your treatments, at no additional charge.

Why not expand on the current property?

Recently, there has been a great deal of uncertainty around the future of our current location due to its development potential.

Where is the new location?

BackFit Spinal Health and Fitnessis only 10-15 minutes from the Saanich Peninsula, conveniently located near Quadra and McKenzie (across from Monkey Tree Pub).  The facility is easily accessible from the Pat Bay Highway and is a central location for the Greater Victoria area.  There is a large parking area just outside the front doors.   

What about my acupuncture and Chinese Medicine integration?

For patients of Dr. Jeff Jones and Mikiala Christie, we will still be in direct communication with them regarding your integrated care. 

What can I expect?

The same great care and service, with access to even more exciting things in the world of spinal health!

Greetings,

As many of you may know, I was injured while playing hockey last week.  I have torn the posterior cruciate ligament (PCL) in my left knee.  There is a good chance I will require surgery, as well as concentrated rehabilitation.

I have to admit that this injury has become challenging for our family and practice… as all you know, an injury free body is paramount for our work.  As challenging as this is, I strongly believe that these times help us to build strength and resilience and can often bring unexpected blessings.   Thank you all for you kind words and healing thoughts so far.

While I am on my healing journey, you will be seeing more of my wife, Dr. Marissa, in the practice.  We appreciate your understanding during this time.  Please stay consistent with your care in the office, and at home, as I will be doing the same!  For anyone who has specific questions or concerns, please email me directly at drbentham@gmail.com or call me on my cell 250.896.1020. 

I am still available for exams and consultations.

Sincerely,

Dr. Bentham

Mehmet Oz, MD, host of The Dr. Oz Show, sorts out the best treatments for your aching back.

Chiropractic treatment: Even when the pain is in the lower back, the problem tends to be with the entire spine, says Victor Meir Nazarian, a Los Angeles–based chiropractor. Chiropractors employ manipulation—adjustment of the vertebrae— to help align a patient’s spine, and often prescribe regular visits. “People come in only when they’re in pain,” Nazarian says. “But we need to think of our spine the way we do our teeth, using preventive care to stay healthy.”

Physical therapy: The lower back must flex, extend, and rotate, says physical therapist Peggy Brill, author of two books on managing pain through exercise. Yet most of us sit immobile for hours at a time. That’s why physical therapists prescribe walking and other gentle exercise, such as stretching and core strengthening, following a flare-up of back pain. Usually, after 72 hours patients will begin to feel better, says Brill.

Stress relief: Stress is the source of most low back pain, according to John Sarno, MD, professor of clinical rehabilitation medicine at New York University. Though Sarno doesn’t dispute that the pain is real, he believes it stems from buried emotional issues that trigger tension in the body and ultimately deprive nerves and muscles of oxygen; relief comes through understanding this link and by learning to deal with negative emotions constructively.

Surgery: “Think of this as the last resort,” says Paul McCormick, MD, a professor of neurological surgery at Columbia University. Surgery may be necessary in some cases of curvature of the spine, narrowing of the cavity that surrounds spinal nerves, and nerve inflammation or disk degeneration—but these conditions are rare, McCormick says: “Ninety-nine out of one hundred patients will recover without surgery.”

My Recommendation: The research is positive on chiropractic treatment, physical therapy, and stress relief—they all help ease back pain. (As Paul McCormick says, with rare exceptions, surgery is unnecessary.) The key is to get moving again as soon as possible after the pain hits, and then make sure you take steps to prevent a return. I see low back pain as a warning about overall fitness: If you’re active, your hips and back are flexible, your core strength is good, and you’re coping well with the emotional challenges in your life, your back probably won’t bother you. Overlook one of those areas, however, and your back will let you know. And while the emotional link to back pain is controversial, there’s no question that stress can play a part in muscle tension, especially in the lower back and hips, leading to trouble.

If you look around the world at healthy and highly active cultures, they are walking more and sitting less.

Comparatively, North Americans are doing the opposite… sitting more and moving less. 

In addition to good alignment, strength, flexibility and decompression therapy, MOVEMENT in the from of WALKING is a major ingredient in maintaining healthy cartilage and joint space.  Paying attention to these ingredients becomes vitally important to creating a winning recipe for beating North America’s alarming arthritis rates.

How many steps are you taking?

Using a pedometer can be a very effective way to gauge your level of activity.  Give it a try!

Classification of pedometer-determined physical activity in healthy adults:

1) Under 5000 steps/day may be used as a “sedentary lifestyle index”.

2) 5,000-7,499 steps/day is typical of daily activity excluding sports/exercise and might be considered “low active”.

3) 7,500-9,999 likely includes some exercise or walking (and/or a job that requires more walking) and might be considered “somewhat active”.

4) 10,000 steps/day indicates the point that should be used to classify individuals as “active”.

5) Individuals who take more than 12,500 steps/day are likely to be classified as “highly active”.

Did you have a great Earth Day on Wednesday?  I sure did!

We were asked to be part of an Earth day event for 700 middle school kids at the Mary Winspear Centre and wow it was fun!  Check out these pictures…

This event was put on by “Creatures of Habitat” (creaturesofhabitat.ca) and the goal was to educate our youth on both environmental wellness and personal wellness.  We educated students that in the same way you can create a toxic environment, you can create a toxic body.  What really blew me away was how engaged these kids were and how much they already understood about this topic.  Our environment needs everyone’s help, and we must realize that the waste and toxicity we dump into our oceans, streams and land returns right back to us on our dinner plates.  Creating a healthier body and a healthier planet go hand in hand!

Thanks to all the other volunteers who made this day possible.  And to all the new kids who are joining our blog… keep your footprint small, keep moving, and make healthy choices for yourself and your environment… you are our hope for the future!

FACT- Every person in North America produces approximately 4.5 pounds of garbage every day.  Times that by the population of North America- that means 2.3 billion pounds of garbage a day!  If we don’t stop this, our planet will literally become TRASH.  Commit to cutting your waste by half! 

New research from the mayo clinic suggests that the side plank exercise is a recommended exercise for building your abs without stressing your spine.  “Compared with other abdominal exercises, the side plank helps you maintain posture and alignment,” says Jim Youdas, the study’s coauthor, “which leads to fewer injuries while still increasing abdominal strength.” 

Here’s how it’s done:  Lie on your right side and prop your upper body on your right forearm.  Raise your hips until your body forms a straight line from ankles to shoulders. Brace your abs for 30 seconds and switch sides.  Work up to doing 3 sets on each side for 30 seconds.

If you are wondering about other specific abdominal exercises you have been given by our clinic… continue with your current recommendations and try adding this in.  Remember, a strong core is a key component of maintaining a strong, flexible and healthy spine! 

Please pass our website on to others and share this blog.  I know that many of our clients love receiving them every week and we love spreading the latest in wellness.  Tell others about the care you receive in our office and help others stay healthy.

Have fun, get strong, stay healthy.

Dr. Bentham

I was walking through my home town streets last week and I was shocked by what I saw!  Poor posture everywhere!… So I was inspired to write these 6 tips for ”a perfect posture”.

When the body maintains a healthy posture, the muscles, joints and bones are at their strongest and most stable.  This will allow them to be able to withstand large or repetitive forces without suffering injury.

Here are 6 tips to focus on!

• The head is up and back so the ears line up over the shoulders, and the arc (lordosis or “C” curve) in the neck is maintained
• Shoulders are rolled back in their joints
• Upper back flat and not arched or humped
• Belly button is in and hips back so you have an arc (lordosis/”C” curve) starting in the upper portion of your low back
• Pelvis is tilted up (sacrum/tailbone is pushing down)
• Knees are slightly bent to provide shock absorption

Note: If you are utilizing these 6 tips and are still having trouble achieving perfect posture, then you may want to get checked by a doctor who specializes in postural analysis.  Remember, the function of your delicate nervous system depends on the proper position of these bones. 

” … Posture affects and moderates every physiologic function from breathing to hormonal production.”

–C. Norman Shealy, MD, Roger K. Cady, MD, et al; APJM, 1994, Vol.4p. 36