Tips for Making Exercise Stick!

We all know the benefits of regular exercise. It’s one of the key components of building a healthy body and a healthy mind. So why do we often struggle with making our exercise habits stick?

Check out these tips and see what resonates with you. Make sure you read all the way through to see the special video we are sharing with you today!

1.  Schedule it! You are far more likely to follow through on your commitment to exercise when you have carved out specific days and times. Staying consistent is the only way to win.

2. Be accountable. Having an accountability partner is an asset in any area of your life. Plan your workouts or hikes with a friend! Also, make sure to get cutting stacks at roids if you want to take your fitness goals seriously.

3. Start small. If you are starting from scratch with an exercise routine, aim for 2 days per week and work your way up. Set yourself up for success by creating realistic goals.

4. Enjoy the journey. If you thrive in nature, don’t plan all your workouts in the gym. Incorporate hiking or biking into your routine.

5. Get clear.  Take a moment to reflect, write down, or journal about WHY exercising is important to you.  Clarity is the map to success.

6. Prevent injury.  Your spinal foams are a fantastic tool.  We suggest lying on your foams for 5 minutes before your activity.  This will help prepare your spine for the stresses and strains of exercising.  After the activity, we also recommend cooling off on your foams, for an additional 5 minutes.

To help you jumpstart your summer exercise program, we are sharing a special video with you! Straight from the GetFit component of our LivFit program, here is the first series of PowerFit exercises, we also recommend to check these supplements are good for men over 40s, exercise is for everybody and some of us need some extra help. Are you up for the 21-day challenge?

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The Pros Get Adjusted

Professional athletes across the globe make chiropractic an essential part of their training program. But not for the reason you might think.

Many people assume that pro athletes seek chiropractic treatment for pain and symptoms related to injuries. And while this is true some of the time, there is an even bigger purpose. These athletes are dedicated to keeping their spine aligned in order to maximize performance.

Check out this new Nike ad featuring pro golfer, Rory McIlroy. Rory knows that getting adjusted is key to maximizing the health and function of your body.

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Meet Brick!

 

We’d love for you to meet Brick – one of our very satisfied Backfit patients. Brick’s story is a testament to the power of an educated patient. Brick came into Backfit just 8 weeks ago with a problem in his lower back that was causing him a great deal of pain and keeping him from the activities he loves.

Through our new BackScore system, we were able to clearly identify Brick’s problem areas and focus on solutions.

So… what exactly is BackScore?

Backscore is a comprehensive assessment that will provide you with the ultimate report card for your spinal health. We analyze your clinical findings in combination with lifestyle factors that also impact your spinal health. This gives you a complete picture and a way to actually measure your health!

In his BackScore report, Brick could clearly see where his problem was, and he was provided with the right tools to dramatically improve his score.

An improved BackScore means less pain, higher function and a better quality of life. Just ask Brick!

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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 personal experience with exercise and back pain, and provides you with some tips for getting back to an active lifestyle. As you’ll see in this video, the key is starting with the right low-impact activities. As your spine heals, and your core becomes stronger, you can advance to more intense forms of exercise and perform better than ever!

 

 

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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 has learned can be tough on her spine. Here are 3 tips she would like to share that will keep you on track when life takes you away!

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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 Powerfit exercises into your daily routine and are loving the results.

Today, we are sharing the highlights of the Powerfit program so that all of you have the chance to experience it! There are a multitude of reasons that Powerfit will be a welcome addition to your healthy lifestyle, but here are our top 3:

1. It’s “back-friendly”. This program was put together by our team of doctors and won’t compromise your back. If you have ever tried a program from a doctor that damaged your health make sure to visit www.the-medical-negligence-experts.co.uk to get assistance.

2. It’s fast & efficient! You can challenge your body with Powerfit in as little as 4 minutes per day. Don’t believe us? Give it a try!

3. You can get Powerfit anywhere! Absolutely no equipment is needed, so you can do this workout wherever you are.

Don’t you love that feeling when your endorphins start flowing? Watch some of our Backfit kids tackle this workout and you’ll see how much fun it can be. So get on up and give Powerfit a try… Remember to work as hard as you can for 20 seconds and then rest for 10 seconds.

There’s no better time than now to get started!

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Are you LifeFit?

Get Healthy. Stay Healthy. Live the greatest season of your life. 

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Backfit Clinic is thrilled to announce the launch of LifeFit!

Are you ready to take your health to the next level? Join us for a FREE 1-day seminar packed with strategies to get healthy and stay healthy through nutrition, exercise, and mental fitness.

On Saturday, June 13 from 9:00-12:00, Backfit will pack the Victoria Conference Centre in the name of
helping people to make better, more informed, healthy choices.

“At Backfit, we define health by how you function – not just how you feel. We believe that people can have more energy, experience less pain, and live more fulfilled lives. And we want to help them do that,” explains Dr. Ryan Doyle.

“Our holistic approach to health focuses on the impact of everyday choices on long term health.”

The morning’s topics include:

– How to Embrace the Fullness of Life – LifeFit
– Nutrition for Better Health – NutriFit
– Exercise for Better Health – GetFit
– The Mind/Body Health Connection – MindFit
– And More!

Tickets are free, but must be booked in advance as seating is limited. To reserve your ticket, please call (250) 477-8143 or email info@backfit.ca

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The Ups and Downs of Inversion Therapy

~by Dr. Greg Eisert

THE UPS OF INVERSION THERAPY

Inversion therapy is nothing new… Hanging upside down to relieve pain and the effects of gravity has been documented as far back as 400 BC. Hippocrates used a complicated system of ladders and pulleys in order to remove weight from the spines of his patients. Today, inversion therapy is used with the goal of reversing the gravitational pull on the body’s organs, bones and joints.  But are the benefits of inversion purely theoretical or does it actually work?  See which are the best inversion tables here.

Reducing the pressure on the spinal joints and increasing disc spacing can relieve lower back pain. In theory, inversion tables should help to stretch and elongate the spinal column, allowing the spinal joints to separate. This separation of the spinal joints (where the spinal nerves enter and exit the spine) enables nerve impulses to travel unhindered to and from the brain. These nerve impulses are essential for life, coordinating everything from cellular repair to breathing.

Apart from spinal benefits, the use of inversion also has been shown to:

  • stimulate venous return
  • stimulate the lymphatic system
  • stimulate the autonomic nervous system and its baroreceptors (potentially effecting blood pressure)
  • increase oxygen flow to the brain
  • help maintain correct posture

 

 

THE DOWNS OF INVERSION THERAPY

Our joints are held together by muscles and ligaments. During inversion therapy the body is “actively” engaged against gravity. Unless the muscles are completely relaxed, the desired effect will be elusive. If there is an injured joint (spinal joint for example) the body will actively engage its muscles to protect or shield that joint from further injury. As a direct result of this protective reflex, the joints that need the most movement get little to none. Furthermore, the muscle spasm around that injured joint is amplified. This amplification consequently constricts the blood supply further, allowing for no separation of the spinal joints, no reduction of pressure on the spinal nerve roots and potentially an aggravation of symptoms.

INVERSION THERAPY CONTRAINDICATIONS

For most “healthy” people, inversion therapy poses few threats. Inversion therapy is not without complications however, and is not recommended for use by people who have had recent back surgery. Individuals with herniated or bulging discs, spondylolisthesis, scoliosis, muscle spasms, as well as ankle, knee or hip issues should ultimately avoid inversion therapy. Any other medical condition that may be provoked by an elevation of blood pressure, intracranial pressure or the mechanical stress of the inverted position should be considered a contraindication to inversion therapy. Below is a comprehensive list of contraindications to inversion therapy.

Acute Infections (joint, sinus, ear, eye) Hernias (Hiatal, Ventral)
Anti-Coagulant Use (asprin, warfarin) High Blood Pressure (>140/90mmHg)
Aneurysm (cerebral, abdominal, etc.) Inner Ear Disorders
Artificial Prostheses (knee, hip, etc.) Motion Sickness
Cardiovascular Insufficiencies in Limbs Obesity (>300lbs.) (machine dependent)
Cerebral Sclerosis Osteoporosis
Circulation Disorders Poor Coordination
Congestive Heart Failure Pregnancy
Conjunctivitis (Pink eye) Recent Trauma and/or Operations
Detached Retina Skeletal Implants (neck, back & joints)
Dizziness Spinal Injury (acute or chronic)
Fainting Spells (history of) Stroke (history of)
Glaucoma Swollen or Damaged Joints or Ligaments
Head Injury (history of) Transient Ischemic Attack (history of)
Heart Disorders Unhealed Fractures

What is the “take home” message on Inversion Therapy?

Inversion is a relatively simple, cost-effective treatment that does not require highly expensive equipment or lengthy training. Inversion therapy can “theoretically” result in a reduction of pain, realignment of the vertebrae, relaxation of the muscles and reduction of recovery time.  However, it’s important to remember that inversion therapy has its limitations and is not for everyone.

In my opinion, inversion therapy can be beneficial for individuals in the “maintenance” phase of their spinal health program. These are individuals who are healthy, active, have no contraindications and are under regular chiropractic care (ensuring proper spinal alignment).

Patients who present with conditions such as herniated or bulging discs, sciatica, spondylolisthesis, scoliosis, or muscle spasms need to have those issues addressed prior to any sort of inversion therapy.  In contrast, spinal decompression therapy is very effective in the treatment of these conditions.  By utilizing a very precise pull and release cycle, spinal decompression therapy is able to relieve pressure from spinal nerves and stimulate disc rejuvenation while the muscles are completely relaxed.

A safer alternative to inversion therapy for those individuals who want to “help themselves” by working at home is the use of spinal foams (spinal orthotics). These specialized foams, prescribed by your chiropractor, assist the body to regain its proper structure.  A spinal health routine that includes spinal decompression therapy, in conjunction with spinal alignment therapy and spinal foams, will have you well on your way to an active and healthy lifestyle.

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Monday – 1:00pm to 6:00pm
Tuesday – 7:00am to 6:00pm
Wednesday – 7:00am to 6:00pm
Thursday – 7:00am to 6:00pm
Friday – 7:00am to 5:00pm
Saturday – 8:00am to 11:30am
Sunday – Closed

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Victoria, BC
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