Why Yoga?

  Why is yoga important? How can it help me? Do I have to be super flexible? Dr. Marissa Bentham chats with a yoga instructor about the health and wellness benefits of yoga.  

Snack Easy, Snack Healthy

  Hey Backfit community! When it comes to healthy eating, we know that taking the time to plan ahead makes all the difference. Even when we’re eating nutrient-rich meals, we can easily get off track by eating snacks loaded in sugar. Here’s a little inspiration from Dr. Doyle to show you how he prepares for … Read more

Does Exercise Cause You Back Pain?

  At Backfit, we want to help you get back to doing the things you love! Whether it’s running, hiking, golf or hockey – many people come to see us feeling frustrated, because they can no longer do the activities they love without aggravating their back. Listen in as Dr. Bartlett opens up about his … Read more

3 Things You Can Do To Reduce Back Pain While Traveling!

For many of you, regular travel is part of your busy lifestyle. Whether you’re traveling by car or plane, for work or for play – you can take a piece of Backfit along with you! Our Backfit team member, Karmen, is also a competitive triathlete. Her sport requires a great deal of travel, which Karmen … Read more

How I decreased stress and improved productivity!

I used to get up and start my day with a load of laundry, a bunch of emails and a long to-do list. I wanted my mornings to feel productive! But I eventually realized that being pulled in so many different directions left me distracted and agitated. I was prone to being impatient with my kids … Read more

What Do You Have Time For?

“You are what you do…not what you say you will do.” – Carl Jung You will never have enough time for everything. What you choose to do with your 24 hours each day reflects your choices and your values. If you feel that your time doesn’t reflect who you truly are, maybe it’s time to … Read more

Introducing Powerfit!

In June, we hosted our first-ever Lifefit event. Nearly 400 of you joined us for a fantastic day where we explored together what it means to live a healthy and vibrant life. At this workshop, Dr. Bartlett introduced our new Powerfit workout program. The response has been fantastic! Many of you have already incorporated the … Read more

Nutrifit Smoothie Recipe

Want to start your day in a healthier way? Looking to improve your energy? Here it is – by popular demand – the Nutrifit Smoothie! Packed with anti-inflammatories, and rich in nutrients, this smoothie is sure to delight even the most skeptical sampler. 2 cups of blueberries 1 banana 1/2 avocado 1 BIG handful of … Read more

Your Spinal Reboot!

-by Dr. Greg Eisert

I notice a theme each year as spring leads into summer that plays out in the lives of our Backfit patients. With longer days and warmer weather, we see an increase in activity levels. If we aren’t conscious about preparing our bodies for this transition, we are susceptible to injury.

Strains, sprains and everything in between are accomplished in many different ways. A few examples include: a vigorous gardening session, an epic tennis match, or the first soccer game of the year.

One thing we can all count on is that we will “feel” the effects of activities if we are not accustomed to them.

“Before anything else, preparation is the key to success.”    

~Alexander Graham Bell

Our capacity for healing and recovery is greatly impacted by our level of preparation. I have included a list to follow to minimize the “after effects” of the activities we love to do.

Action Steps:

  1. Plan Ahead: If this is going to be your first time gardening in 6 months, don’t plan on doing 6 hours straight. Incorporate breaks every 30 minutes to reduce the demands on your spine. Don’t overdo it!
  1. Warm Up: Prior to any type of vigorous activity, prepare your spine with a proper warm-up. This may include a wobble chair (or similar activity), cervical traction, range of motion exercises, as well as light stretching.
  2. Mindfulness: Your goal is to minimize sustained postural loading (strain) on the body. Be mindful of your posture and biomechanics when you hit the court or the green!
    1. Tennis: Avoid playing a gruelling 5-set marathon for your first match in 6 months.
    2. Gardening: rotate through body positions every 10 minutes.
    3. Golf: Listen to your body and stretch between holes.
  3. Spinal Foams: Lying on your spinal foams for as little as 5 minutes immediately after activity will help to reposition and “reboot” your spine.
  4. Cryotherapy: Using ice or CryoDerm will help to reduce inflammation created from the activity. Inflammation is akin to a wild fire. The longer it’s left alone, the bigger the potential problem (pain and stiffness).
  5. If you’re out and about and cannot foam immediately after activity, apply CryoDerm to your area of concern. When you do arrive home, get on those foams and ice afterwards.

Keeping ahead of the inflammation is the best way to keep functioning at our best.

Experiencing pain or discomfort as a result of physical stress on the body is not a reflection of the state of our health. Rather, our health correlates with how well we “bounce back” from an aggravation or injury. What takes one person one day may take another person 2 weeks. This is a true reflection of one’s health and well being.

Now that you “know” –  it’s time to get outside and enjoy all that life has to offer!