Dr. Eve Choe - Toronto Chiropractor + Posture Expert
info@drevechoe.com l 416.297.8599
1730 Bloor Street West, Toronto, ON M6P 1B3 
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Spinal Health Awareness - World Spine Day

10/14/2022

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October is Spine Health Awareness Month, with World Spine Day on October 16th. It serves as a reminder of how important your spine is, highlighting the burden of spinal pain and disability worldwide, as well as the importance of proper spinal health and how it impacts Ontarians, Canadians, and the rest of the world.

Health Canada reports that 11 million Canadians experience musculoskeletal conditions each year, which is more than cancer, stroke, heart disease, diabetes, and Alzheimer’s Disease combined. Further, the Canadian Pain Task Force estimates that about nine million Canadians will suffer from chronic pain by 2030.

This year’s World Spine Day encourages people to take steps to be kind to their spines. As you know, back pain is one of the main causes of emergency department visits, and one of the leading causes of initial opioid prescriptions. It also affects many marginalized communities, including people living in poverty and veterans. Left untreated, back pain can significantly impact one’s quality of life and lead to chronic pain, but not everyone is aware of these facts.

Here are Some Tips to Improve Your Spinal Health

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Set Posture Breaks
Did you know that sitting in one position for longer than 30 minutes can cause problems in your low back? Avoid this by changing positions and stretching frequently. Set a reminder to take regular posture breaks on your phone or computer, or add a note or sticker as a visible cue. 
 

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Maintain Good Posture
Poor posture can cause neck and back pain. It can also lead to other health problems, such as headaches, shoulder pain, and even nerve damage. When poor posture becomes chronic, it can cause irreversible damage to the spine. Explore our blog for lots of tips on posture!   

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Drink Water
Water is the most important thing to drink for a healthy back. It allows nutrients to travel to the major organs, remove waste, and maintain function in the joints, organs, and most importantly, the spine! The main part of your spine is made up of 24 bones, or vertebrae. Wedged between your vertebrae are little jelly-like discs that protect the spine by acting as shock absorbers as you move. They prevent your vertebrae from rubbing together, but in order to do this, these discs rely heavily on fluids. Water is continuously lost and reabsorbed and when your discs don’t rehydrate enough, they shrink. This forces the outer layer to take on more stress, which eventually leads to swelling and pain.

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Get Moving
Stretch, go for a walk, incorporate a weight training routine, strengthen your core.

Your back and abdominal muscles are both part of your core which is essential for stability, mobility, and flexibility. When your core is weak, it can produce pain that extends beyond just your lower back up into your shoulders and neck, and down into your hips and legs. Strengthening these muscles can improve posture and relieve pressure off your back. A strong core reduces your risk of injury. 


Here are some fun fall activities that will get you active:
  • Visit a pumpkin patch
  • Explore a corn maze
  • Go apple picking
  • Take a scenic hike and admire the changing leaves
  • Take your kiddos to a playground and join them!

When To Seek Help
If you are experiencing chronic pain that worsens over time or becomes debilitating, or if you would like a spinal check up to maintain a healthy spine, call our office at 416-297-8599 or book an appointment online. ​
1 Comment

When Bad Posture Happens to Good People

3/6/2020

2 Comments

 

​How to fix the habits causing your bad posture so it doesn't ruin your look — or your back

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Written by: Andrea Kerr for The Werk
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If you work from a couch, or even from a desk, you've probably made peace with hunched shoulders and a mildly achy neck — but did you know that slouched posture has serious consequences for your image and your health? “If you have bad posture, people assume that you’re not confident,” says Eve Choe, a Toronto-based chiropractor who offers a 12-week posture workshop at her clinic. “You appear shorter and people assume you’re tired.” Poor posture also has negative health consequences like “chronic fatigue, muscle fatigue, headaches and back pain. You can have sleep and digestive problems, difficulty concentrating. It causes so many issues,” Choe says.
 
But contrary to popular belief, super-straight military posture is not the ultimate goal. Instead, “good posture maintains three natural curves in the spine at the neck, mid-back, and low back,” says Choe. When you look in the mirror, your eyes should be level, as should your shoulders, hips, knees, and ankles. From the side, your ears, shoulders, hips, knees, and ankles should create a straight line that, again, maintains the natural curves in the spine.
 
If you frequently notice that you appear slouched in photos or videos — or that your grandma’s always bugging you to sit up straight — try these tips for correcting the habits that cause bad posture in the first place.

1. Check your smartphone.
Lately, the most common form of bad posture that Choe sees at her clinic is the forward head tilt — and one of the main causes is smartphone use. Many people spend hours on their phones each day texting, answering emails, and posting on social media, and they hold their phones in their laps, which causes neck strain. The correction? “Bring your smartphone to eye level instead of bringing your head down to it,” says Choe.

2. Adapt your workspace.
“Laptops are built for portability,” Choe notes. “They’re not built for our bodies. Often, we will hunch forward so we can have our eyes level with the monitor of the laptop.” To correct this posture, consider purchasing an external keyboard or monitor so that you can space them to work for your body when your posture is at its best. Also, try to avoid sitting on soft couches or armchairs to work because they will likely raise your knees above your hips, which then rounds out your lower back. Instead, choose a chair that allows you to sit directly on your sit bones (not on your tailbone) with your knees at 90 degrees to your hips.

3. Take frequent breaks.
It’s time to curb your habit of staring at your computer screen for three, four or five hours straight — even if you have the perfect office set-up. “A good tip is 20-20-20,” says Choe. “So every 20 minutes, try to get up for 20 seconds and look 20 feet away. It also gives your eyes a break.” If you can’t break every 20 minutes, aim for every hour.

4. Think long.
Don’t think “straight” when you’re trying to correct your posture, because a healthy spine isn’t straight. Instead, imagine a string attached to the top of your head and pulling you upwards. Your shoulders should be back, yet relaxed, and you should maintain the natural curves in your spine.

5. Work it out.
When working to correct bad posture, Choe gives her clients plenty of exercises to do at home. She loves head retraction and scapula retraction exercises, in particular. “For head retractions, you bring your head in toward the body with your chin tucked,” she says. “You don’t look down. You don’t look up. You bring your head straight back. With a scapula retraction, you squeeze your shoulder blades together.” Choe also likes to strengthen the muscles that stabilize her clients’ shoulder blades by recommending wall angels, which are snow angels performed up against a wall.

6. Change your sleep habits.
How you sleep each night can have an effect on your posture throughout the day. “Sleeping on your back keeps your spine in the most neutral position, but side sleeping is also good,” says Choe. If you choose to sleep on your side, make sure you support your pelvis with a pillow between your knees. Also, take a look at the type of pillow that you use to support your head. If you sleep on your back, you need a low pillow. If you sleep on your side, “there’s a bigger negative space between your head and shoulder, so you need a firmer and higher pillow.”

7. Book an appointment with a chiropractor.
A chiropractor can make adjustments that “restore mobility and movement back into the joints in the spine,” says Choe. These adjustments can also relieve stress that’s placed on the body when there’s a locked or restricted joint. After your adjustments, ask your chiropractor for additional at-home exercises to correct your specific posture concerns.
 
Bad posture is a habit that you’ve developed over several years. Give yourself the time to correct it (Choe says it will likely take at least 12 weeks) and you’ll see improvements in your health and the image that you project to your colleagues, employers and future clients.
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Minimize Pregnancy related Back Pain

5/23/2017

8 Comments

 
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Did you know that at least half of pregnant women experience back pain? And 10% of those report discomfort severe enough to disrupt their daily routines. The good news is that there are steps you can take to protect your back during pregnancy.

What causes pregnancy-related back pain in the first place?
When pregnant, it’s normal to gain more than 30 pounds. This extra weight places considerable stress on your back, feet, ankles and knees. As your baby grows, your core abdominal muscles become stretched and cannot stabilize your posture as well as they did before.

In the third trimester, levels of a hormone called “relaxin” increase by a factor of ten. Relaxin loosens your joints to allow the pelvis to accommodate the enlarging uterus. These loose joints force the muscles of the back and pelvis to work overtime to keep you upright and balanced, leading to back pain.

TRY THESE TIPS TO HELP MINIMIZE YOUR RISK OF BACK PAIN:

​Exercise
Exercise can go a long way to increase muscle support for an aching back. A health care practitioner should always be consulted before starting a new exercise regimen. Low impact cardiovascular activities, such as swimming, walking, or stationary cycling can help relieve pain and maintain fitness.

Sleep Position
Sleep on your left side to reduce the pressure of your uterus on the large blood vessels in your abdomen, optimizing blood flow to both you and the baby.

Pillow Position
Place a pillow between your knees to take pressure off your lower back when sleeping on your side.

Support Your Body
With the added weight, support has never been more important. Wear flat, supportive shoes and use a lumbar support pillow in your chair at home or work. If you sit at a computer or desk, walk around for a few minutes each hour.

Take Breaks
Take frequent, short breaks with your feet elevated. Adequate rest restores your energy and gives your back a chance to relax.

​Get Adjusted Regularly
Chiropractic care throughout pregnancy balances your pelvis, eliminating undue tension to muscles and ligaments and enhancing optimal fetal positioning.

courtesy of the Ontario Chiropractic Association.

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Simple Posture Correction

2/7/2017

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Sitting is the new smoking. You've heard it many times now. What can you do while sitting in front of a computer other than taking frequent breaks? Try this simple posture correction throughout the day:
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Healthy Running

3/29/2016

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courtesy of the OCA
Spring is in the air (although it might not feel like it today brr). Running is a great way to take advantage of the warmer weather while keeping fit and improving energy and stress levels. If you take your running routine outside, remember these 5 simple stretching tips from the OCA to help avoid strains and pains:
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1. Upper Calf
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Place your hands against a wall, or sturdy object in front of you. Stand feet comfortably apart, toes pointing forward. Put one leg back, keeping your heel flat on the ground. Gently bend the knee of the front leg, so your hips move forward and lean into your hands. Hold this stretch for 30 seconds. You should feel the stretch along the back of the leg and below the knee.

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2. Lower Calf
Keeping the same position as the upper calf stretch, shift the foot of your back leg forward until your toes are just behind the heel of the front leg. Keep both heels on the ground and lower your hips by bending both knees. Hold this stretch for 30 seconds.
You should feel the stretch through the back of the ankle. 

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3. Front of thigh
Standing near a sturdy object, place hand on it for balance and use your free hand to grasp your ankle or foot. Keeping your upper body straight, pull that heel up towards your buttock and hold for 30 seconds. Repeat the stretch for the other leg. 
You should feel the stretch through the front of your leg.​

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4. Back of thigh
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Place one foot up on a low surface with your toes pointing upward. Place hands on that thigh. Keeping the leg on the ground straight, bend forward from the hips. Keep your lower back flat by bringing your chest towards your knee. Hold this stretch for 30 seconds, and repeat with the other leg.
You should feel the stretch along the back of the front leg.

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5. Hips/Buttocks
From the back thigh stretch position, bend your front knee so that the foot is on the edge of the surface. Placing hands on your hips, lean slightly forward over the bent leg. Keep the leg you are standing on straight. Hold this stretch for 30 seconds, and repeat with other leg. You should feel the stretch in the back of the hips and buttocks.

Follow these simple tips for a safe and pain free run. Remember, don’t overstretch and never stretch a cold muscle. 


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Friday Fitness Tip

7/12/2013

1 Comment

 
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Listen to your body

Exercises should be uncomfortable, but not painful. If you feel pain during exercise, slow down or stop. Pain is the body's way of protecting itself from further damage. 

You may need to correct your form or perhaps, you're lifting more or stretching more than your body is ready for. 

Remember, preventing injuries is better than fixing it!

Have a safe and fun weekend. Happy Friday!

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Plant and Rake without the Ache

5/1/2013

2 Comments

 
May is here and we are finally getting the sun and warm weather we've been waiting for. A lot of you will be heading out to your garden this weekend. Before you rush outdoors, read these tips from the Ontario Chiropractic Association for gardening without injuries:
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STRETCH
Before you start, remember to warm up for 10-15 minutes. Take a walk, even on the spot, gently swinging your arms and lifting your knees. 

1. Your sides
  • extend one arm over your head
  • bend left from the waist
  • hold for 15-20 seconds and repeat to the right
2. Your thighs (quadriceps)
  • Lean against a tree or a wall for support if needed
  • bend your right knee and grasp your ankle with your left hand
  • hold for 15-20 seconds and repeat with your left knee.
3. Your hamstrings
  • while standing, reach your hands to the sky
  • then, bending at the waist, reach toward your toes
  • hold for 15-20 seconds
4. Your wrists (3 stretches)
  • hold one arm out in front of you with the palm down, bend your wrist until the fingers point to the ground, using the opposite hand to hold this position
  • place your hands in "prayer" position, and press your palms together
  • keep your arm straight, and keep the arm in the "stop" position. Use the opposite hand to hold this position
5. Your shoulders 
  • let your arms hang loose
  • roll your shoulder forward then back
6. Your back
  • in a seated position, bend from the hips, keeping your head down (Remember! You're hinging from the hips, and not the low back - always protect your back)
  • reach for the ground

LIFT RIGHT
  • position yourself close to the object you want to lift. stand with your feet shoulder width apart, head up, with your feet and body pointing in the same direction
  • bend your knees and keep your back straight. Use your leg and arm muscles check the weight and slowly lift the load
  • keep the load close to your body. Pivot with your feet instead of twisting while carrying the load
  • bend your knees and slowly lower the load to its intended place
  • Avoid heavy lifting immediately after bending or kneeling
  • get help with heavy and awkward loads

REMEMBER!
  • Alternate: heavy then light then heavy
  • Change hands: take the strain off by changing the position of your hands
  • Check your position: change it often. Kneel then stand or simply sit and take a break
  • Lift right: knees bent, back straight. Load close to body
  • Rake right: place one leg in front and the other behind to ease the strain on your back. Switch hands and legs
  • Kneel to plant: use knee pads or kneeling mat
  • Keep your back straight
  • Take breaks frequently.

Remember, if your back pain lasts for more than two or three days, see Dr. Eve for an evaluation. 

To download the brochure from the OCA, click here. 
2 Comments

Friday Fitness Tip

3/1/2013

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Take the stairs!

Some exercise is better than nothing.
Studies have shown that accumulating short bouts of exercise can make a difference. For sedentary people, even a few minutes of daily stair climbing - a vigorous but easily accessible form of exercise - can improve cardiovascular health. 

In one British study, 22 sedentary university-aged women walked up 199 steps in 2.25 minutes, a “brisk but comfortable” pace which shot their heart rates up to 90 percent of their predicted maximum. They progressed from one ascent per day during the first week to six ascents per day, for a total of 13.5 minutes over the course of a day, during the sixth and seventh weeks. By the end of this modest exercise program, the women were measurably more fit: Heart rate, oxygen uptake and blood lactate levels during climbing were reduced, and their HDL (''good'') cholesterol levels had increased.

Happy Friday!

Source: Preventive Medicine, 2000; 30, 4, 277-281

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Friday Fitness Tip

2/1/2013

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Save your back.

When possible, avoid stretches that place your lower back into flexion and rotation (bending and twisting). Discs can be injured from either too vigorous or too prolonged of a stretch in this position.

Happy Friday!

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This variation of the hamstring stretch puts your lower back into flexion and rotation, increasing your risk of injury.
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This standing variation of the hamstring stretch is safer for your back - the chest is up and the natural curve in your lower back (lordosis) is maintained.
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Friday Fitness Tip

1/11/2013

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Strengthen your core: Reverse Crunch

1. Lie on your back on the floor with your palms facing down. Bend your hips and knees 90 degrees. Tip: Gently exhale and engage your abs/core muscles to support the spine.

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2. Raise your hips off the mat and roll your spine up off the mat, and hold. Tip: Round your back by rolling your hips and pelvis toward your chest, instead of simply raising your legs. This will help isolate the abs, instead of working your hip flexors. 

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Image: Beth Bischoff
3. With control, return to the starting position by lowering your spine and hips. Tip: Do not stress your lower back. You should feel the burn in your lower abs, not your lower back. 

Happy Friday!


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    Dr. Eve Choe is a Toronto-based chiropractor, and certified posture expert, acupuncture & orthotics provider. 

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​​COPYRIGHT DR. EVE CHOE 2023 l ecdesigns l 1730 Bloor Street West Unit 3, Toronto, ON, M6P 1B3 l 416.297.8599 l info@drevechoe.com
Chiropractor, Acupuncture, Massage, Orthotics, Posture Correction, Cosmetic Acupuncture, Pregnancy & Webster Technique, 
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