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Welcome to the Back Health site, dedicated to improving women’s back health through all stages of life.
Back Health Articles
How many people really listen to what their body is telling them? Since no part of the body is immune to stress, it can affect the entire body, taking a heavy toll on the nervous and digestive systems. If you don’t want stress to become part of your norm, here’s what to look for... Learn More
Statistics show that over 80 percent of Canadians will experience back pain at some time in their lives. Back pain hurts, of course, but it can also curtail routine activities, such as picking up a child or getting in and out of a car. The good news is that while some causes of back pain such as medical factors and pregnancy are unavoidable, in most cases you can prevent problems by taking care of your back with simple lifestyle habits. Here are five tips that will help. Learn More
About 80% of the population will experience back pain at some point in their lives. But how can you tell if it is serious or not? Most low back strain and sprain injuries will resolve themselves with a little help within a week or so. To determine if your injury is more serious, look for the following symptoms: pain in other body areas, numbness, and loss of strength or co-ordination are all signs to seek professional help sooner rather than later. Try these tips to help yourself recover. Learn More
It is easy to confuse myths and facts when it comes to back pain. Back pain is one of the most common health complaints today, with 80 percent of people experiencing problems at some point in their lives. But rather than rely on hearsay about what causes back pain and what treatments work best, it’s important to consult a health professional. Here are some myths and facts about back pain, along with spinal health tips that can help prevent problems. Learn More
The function of a running shoe is to protect the foot from the stress of running, while permitting you to achieve your maximum potential. Selecting the right shoe for your foot can be confusing without the proper knowledge. Learn More
If you wake up with aches and pains that were not there when you went to bed, it may be time to get a new mattress. A good mattress supports the natural contours of the body, letting your muscles and joints fully relax. You’ll have a more restful sleep and a lower risk for aches, pains and stiffness that can occur after a hard day's work. Learn More
Anyone can fall, but the risk of slips and trips increases as you get older. Every year one in three Canadians over 65 will fall – often with serious consequences. Hip, wrist and pelvic fractures are common in this age group and can take a toll on independence and quality of life. Learn More
Everyone is familiar with all-out energy drain, those times when no matter how enticing that new movie, fabulous shoe sale, or friendly barbecue, you just can't psych yourself up to go. What can be harder to recognize is chronic energy drain. In this case, you may not necessarily feel the classic signs of exhaustion – like aching muscles or that all-over tired feeling. What you do experience is an increasing lack of get-up-and-go for many of the activities you used to love. Learn More
How do you find time for fitness when so many things are competing for your attention? It’s a common problem. The good news is that as little as 15 minutes a day can start a fitness habit – and deliver health benefits! Learn More
Do you want to be more active, but have trouble getting motivated? Starting a new habit and sticking to it is difficult for many people. So many things get in the way, and your favourite comfy chair or TV program can look very attractive after a long, busy day. But did you know that fitting in just 15 minutes of focused activity each day can start you on the way to an energized lifestyle? Who knows where it will take you! Learn More
Plant and Rake Without the Ache. Gardening is a great way to stay active and have fun in the sun. But many Canadians sustain injuries that can be easily prevented with a little know-how. Learn More
A helmet can reduce your risk of sports injury by 30 per cent. Whether you enjoy biking, boarding, or blading in the summer or skiing, skating and sledding in the winter, pick the right helmet for the job and always wear it. Learn More
Not only can those brand new high-heeled shoes cause pain in your feet, they can cause low back pain as well. In fact, poor footwear can cause difficulties in the feet, knees, hips, low back and all the way up the spine. Generally, the best shoes for your body are relatively flat and provide adequate support. Learn More
Walking - it’s the simplest thing you can do to give yourself a workout. Keep in mind that moving is improving. Even 15 minutes a day can start you on the way to an activity habit. Learn More
Bend your knees to lift with ease. From moving planters to picking up paint cans, lifting correctly is key to preventing injury. Here are a few tried and true rules for lifting safely and preventing back injury. Learn More
Neck pain is a common problem with many possible causes. Poor posture, hunching over a computer, arthritis, whiplash, and muscle strain from simple things like reading in bed or grinding your teeth can all trigger neck pain. Learn More
Kids and backpacks just seem to go together. Whether you are heading out on holiday with the kids or sending them off to school, chances are they’ll be packing a backpack. You have your own load too, whether it’s a fashionable new purse or a suitcase packed to bursting. Knowing how to choose, pack and lift backpacks, shoulder bags and luggage can prevent them from becoming a pain in the back. Learn More
The quest for a restful night’s sleep should always include a proper pillow. Keep in mind that your head weighs eight to12 pounds. A good pillow provides comfortable support for your head, neck and upper back muscles so they can get some much-needed rest. While there isn’t one perfect pillow for everyone, here are some tips to help you determine which type might work best for you. Learn More
Good posture not only makes you look better, it also delivers increased energy, better breathing, improved circulation, and less wear-and-tear on your joints. It’s an investment in both your appearance and your health. Learn More
Did you know that at least 50 per cent of pregnant women experience back pain? And 10 per cent of those report discomfort severe enough to disrupt their daily routines. The good news is that there are steps you can take to baby your back during pregnancy. Learn More
A good pillow for sleeping should be comfortable to lay your head upon, but most importantly it must support your neck keeping it in alignment with the rest of your spine. Learn More
Back pain is common today – but in many cases, it can be avoided. Simple lifestyle habits can help reduce your risk of back pain. For example, practice good posture, be active every day, and always stretch out after physical activity. Use muscles mindfully when you lift heavy objects. Always think about what you’re lifting and how to lift it safely, because carrying or lifting excessive weight of any kind can be bad news for your back. Learn More
Many people would agree that there's nothing better than a good night's sleep. Stressful day at the office? Long hours running errands with the kids? All this can be repaired with restorative slumber. Learn More
Does your job find you sitting most of the day? While sitting can seem restful, keep in mind that staying in any one position for long periods of time can cause strain and injury to your muscles, joints, tendons and ligaments. Sustained sitting can take a toll on your neck and lower back – steady compression on the spinal discs hinders their nutrition and can contribute to premature degeneration. Learn More
Everyone knows there’s nothing like a good night’s sleep for feeling refreshed and alert in the morning. On the other hand, not getting the six to eight hours of sleep that you need may leave you feeling grumpy and tired all day. But here’s something you may not know: You have far more control over the quality of your sleep than you think. Learn More
Remember P.R.I.C.E. – five simple rules to help speed up your recovery in the first 72 hours of a sprain (ligament) or strain (muscle) injury. Learn More
Stress can get the best of us for many reasons whether it’s positive stress such as starting a new job or negative stress such as moving a household. Stressful situations often lead to changes in sleep, exercise and dietary habits all of which affect your health. But there are easy things you can do to take some of the stress out of any situation. Learn More
We’ve all experienced stress while trying to balance our personal and professional lives. Not having enough hours in the day to manage conflicting priorities causes us to go into overdrive, leading to stress. Learn More
Small doses of stress help us rise to challenges by making us more alert, focused and energetic. But trying to balance our personal and professional lives sometimes throws things out of sync and causes negative symptoms such as aches, pains and stiffness. Learn More
In summer our thoughts turn to Canada’s great outdoors, and pursuits such as golfing, running or gardening.

Being active can help you maintain a healthy weight, flexibility and good posture, build strong bones, and relieve stress. Recreational activities are a great way to enjoy these benefits while having fun. Whether you pick up a garden rake or a golf club, or pound the pavement in running shoes, the important thing is to get moving. Learn More
Tension-type headaches are one of the most common forms of headaches yet they are not well understood. Most people describe having a band of pressure around their head that can last from 30 minutes to a week. Learn More
Back pain, neck pain and headaches: these three common pain conditions affect millions of Canadians every day, draining our energy and ability to function at normal levels. Sometimes pain may be the result of chronic underlying medical conditions, and requires a health professional’s care. But in many cases, you can help manage energy-draining pain by taking a few simple steps in your daily life. Learn More
When your back hurts, many other things suffer, too. Your energy is lower and your favourite activities can become sidelined. Everyday activities such as getting in and out of the car, lifting a child or carrying groceries can become painful and tiring. Even if you are not feeling sore, your back may be stressed and headed toward injury. How well does your back score? Learn More
People injured in a motor vehicle accident sometimes experience a strain of their neck muscles and the surrounding soft tissue, commonly referred to as whiplash. Anyone who has had such an injury knows neck muscles can be very tender, and neck movement can be quite limited. Learn More
Research indicates that successful whiplash recovery requires patient co-operation and active efforts to resume daily activity. The treating health care professional will assess your whiplash injuries, and discuss options for treatment and control of pain. Although prescription medications are usually unnecessary, temporary use of a mild over-the-counter medication may be suggested, in addition to ice or heat. Learn More
As your workload at the office increases, so do repetitive actions, such as typing, using your computer mouse and talking on the phone. These routine tasks seem simple, but they can add a level of physical stress to the emotional and mental stress of getting the job done. In fact, repetitive strain injuries have skyrocketed in the last 20 years due to the increasing reliance on workplace technology. Learn More
Questions & Answers
“When should I consider chiropractic care?”
If you experience pain that lasts more than a few days, consult a chiropractor for an assessment. A chiropractor will recommend a course of treatment specific to you which may include spinal adjustments, joint mobilization, muscle release techniques, muscle stimulation or therapeutic exercises. Most people respond well to treatment and get back to their regular activities faster than waiting it out. To find a chiropractor near you, visit Locate a Chiropractor on the Canadian Chiropractic Association website.