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Toronto ChiropractorIn the U.S. over 20% of the adult population has osteoarthritis, making it the most prevalent chronic condition for people who are middle-aged and older.
More women than men have osteoarthritis and the incidence and prevalence increases with age. As the proportion of older people continues to raise, more individuals, particularly women, will be at risk for developing osteoarthritis and the burden of this disease will continue to increase.
What is Osteoarthritis?
Osteoarthritis develops when the cartilage that covers the bones in your joints wear down over time. The most common joints to wear are the weight bearing joints, such as the ankles, knees, hips and low back area. High-use joints such as the wrists and fingers are next in line. Osteoarthritis cause is not immediate, it is over time, by daily use, the aging process or trauma occurs to the joints. The mechanics of the joints are affected, which contributes to the wear of the joint cartilage. The cartilage is smooth and allows easy gliding of the bones of the joint. When wear of the cartilage begins, areas become rough or cracked. Movement is no longer smooth and pain and stiffness develops.A major contributing factor for the development of osteoarthritis is being over weight. The extra weight that is being carried on the body is not just a health hazard, but in young individuals, it causes damage to the end plates of the bones before they are properly fused. This contributes to aberrant mechanics due to faulty development of the bones and cartilage. This, plus the additional weight being moved around, causes excessive wear of the cartilage.
Prevent Osteoarthritis Pain
All it takes is exercise! Exercise can relieve existing osteoarthritic pain; this study specifically addressed exercise’s ability to prevent osteoarthritis pain. The researchers found that participants in their 70’s who exercised for 75 minutes per week (that is just a little over an hour) reported fewer symptoms of pain and stiffness than those people who were less active. If you were to add another hour to your weekly exercise routine, you will have even less chance of pain. That protective effect will last at least three years, according to the study.
That is a completely attainable goal; if you do 30 minutes of exercise five times per week, you’ll get the ultimate protection. The study also found that the exercise does not have to be in the form of high-intensity aerobics--the researchers recommended simple, low-impact, enjoyable activities like walking, swimming and Tai Chi. The point isn’t how much you are doing or sweating, it is just that you are moving!
Sounds simple enough, but the fact that you are doing exercise/moving has other tremendous benefits, such as:
- increase in the body’s circulation, improved bowel function
- more restful sleep, better muscle tone.
Weight Loss
Why do you need to reduce your weight?
Carrying around that additional 50-100 lbs affects you body in so many ways—
- It flattens the arches in your feet. The rapid weight gain is too much for the thick ligaments in your foot (the fascia) that helps to maintain your arch.
- There is extra weight on your ankles, knees and hip joints. Every step you take slowly causes wear and tear on the joints, leading to osteoarthritis.
- By leaning your upper back backwards, you counterbalance by rounding your shoulders and neck forward. This gives you a lovely hump in the top of the upper back and places a great deal of pressure on your lungs in your chest.
- Now with the rounded upper back, you have to throw your head and neck backward in
order to look forward. Of course this causes similar conditions to occur in your neck
as per the low back. All of the above contribute to wear of the cartilage – osteoarthritis. - Your low back has the following occurring:
a) To counteract the tummy on the front, which is pulling you forward, you lean your upper back backwards. This effectively arches your low back, thus placing extra stress on the discs, joints and nerves, slowly causing wear and tear with every step you take.
b) Your upper body, which makes up two-thirds of your body weight, rests on the lumbar 5 and sacral base. The additional weight by itself will cause increased wear and tear, and as in a) above, there is already excessive arching and stress on the joints, discs and nerves! No wonder people with excessive weight quickly develop degenerative joint/disc disease and osteoarthritis of the low back.NB. By drinking a glass of water, then walking for 30 minutes, daily you will decrease your osteoarthritic pain and lose weight. Hardly any fat is burned during exercise, but instead is burned 14-48 hours after exercise. As you exercise you will obtain more restful and deep sleep, which helps to burned fat. Poor sleep is a definite barrier to burning fat.
Nutrition
This is very important to assist with maintaining health and weight loss. For the osteoarthritis pain and stiffness, we use a liquid nutrient, Glucosamine and Patented Amino Acids. For the weight loss we do a colon cleanse and the weight loss program.
Rehab
Rehab is done on area required. However, we do find that a Back Rehab Program is effective in restoring core muscle strength to the body, re-aligning the joints and decreasing your pain.
By following these simple but effective steps, you too can achieve natural pain relief.
Click here to find out more about how Dr. Don Fitz-Ritson can help your back pain in Toronto.
