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Welcome to the Back Health site, dedicated to improving women’s back health through all stages of life.
Finding Time for Fitness
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!

A recently published study conducted over a span of 12 years with almost half a million people found that 15 minutes a day of moderate-intensity exercise increased life expectancy.


Every additional 15 minutes of exercise a day further improved the health outlook of the participants in the study.

Try these tips to fit 15 minutes into your day:
  • Pick a time of day that works for you and stick with that time. Perhaps it is first thing in the morning, during a break at work or in the evening after dinner. Think of it as a part of your regular daily routine – like showering in the morning or brushing your teeth before bedtime.
  • Do something you enjoy! People tend to make time for things they like. A brisk walk outside, a video exer-game, a dance workout to your favourite music, a simple stretch-and-strengthen routine you can do with one eye on your favourite TV program – they all qualify. Expensive gyms need not apply!
  • Remember the benefits. We make time for things we know will reward us, and the rewards of physical activity are numerous: reduced stress, more energy, improved strength and flexibility, and simply feeling good about doing something for yourself.

Fifteen minutes a day can be the beginning of a habit that can grow and help you achieve your fitness goals. You’ll feel good about fitting it in, and feeling good is an important factor in your overall health.

Visit fitin15.ca for motivational tips, tools and ideas developed by Canada’s chiropractors. For even more ideas on how to build physical activity into your day, visit Canada’s Physical Activity Guide website at publichealth.gc.ca/paguide.
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Tips For A Healthy Back
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
Pillow Talk
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
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.