Facts to Consider about Low Back Pain

• Canada is the second highest consumer of opioids & yet low back pain still remains the #1 cause of disability and it’s prevalence has increased by 50% in the last 25 years…
• 80% of people will have back pain at some point – it’s so common that is can now be considered a normal part of life.
• In ~85% of all low back pain cases, there is no identifiable tissue damage. We know that pain is multifactorial and is not a good indicator of tissue damage. Simply put, just because you hurt doesn’t mean you did any serious harm to your low back. Pain is your body’s alarm system, a built in survival mechanism.
  
• Back pain can be scary, but it’s rarely dangerous and just because you experience some pain with movement and certain exercises it doesn’t mean you’re doing more harm. Just resting your low back pain can actually extend the length of time it takes you to recover.
• Lifestyle and psychological factors such as stress levels and sleep quality play HUGE roles in the development & persistence of low back pain. These factors NEED to be addressed in treatment.
• Back pain is an episodic condition that comes and goes – much like a headache.
• Good news! Chiropractors and physiotherapists are highly trained to ask the right questions and perform different screening techniques to detect the truly bad forms of low back pain i.e. infection, tumour, fracture (red flags) – these are very rare.
• It’s important to remember that in most acute (new) episodes of low back pain you don’t necessarily have a “bad back”, you have a normal back that is currently sore, and most acute episodes resolve in 2-4 weeks with a combination of manual therapy and exercise once red flags have been ruled out.

My hope is that this information may challenge some of the current misconceptions surrounding low back pain. My goal with this series is to educate, empower and create a more positive and resilient outlook towards low back pain!

Call and book today!
Arlington: (306) 955-7888                  Evergreen: (306) 952-6277

We have a rapidly increasing global epidemic of low back pain and a system that seemingly continues to lead people down the wrong pathway. Two years ago there was a three-part landmark series published in the Lancet, a highly respected medical journal. This series aimed to systematically summarize previously published research and get the facts straight on the best guidelines for low back pain care. The researchers quickly discovered a divide between what they define as high value care vs. low value care treatment for low back pain.
 
To summarize low value care for low back pain includes:

• Visits to the ER
• Liberal use of diagnostic imaging (including X-rays, CT scans, MRI)
• Opiods
• Spinal Injections
• Surgery

 
This is the vicious cycle the Lancet research article acknowledges: “Patients request imaging expecting a diagnosis; clinicians order imaging because of entrenched beliefs and habits, perceived pressure from patients, fear of litigation and financial incentives; and health care systems continue to offer liberal access to imaging probably because of public demand and pressure from clinicians.”

Enough of what not to do…what should you do when confronted with an episode of acute back pain?  Recommended standard first line care has not changed since the 2018 research series release and includes advice to stay active, avoid bed rest, option of spinal manipulation and/or NSAIDs (non-steroidal anti-inflammatories).

Dr. Rob Cutting can be seen at both Mackie Physiotherapy Clinics!

• Monday / Wednesday / Friday at Evergreen Mackie Physiotherapy
• Tuesday / Thursday at Arlington Mackie Physiotherapy

You will not be disappointed with the quality of skill and patient care.

Call and book today!
Arlington: (306) 955-7888                          Evergreen: (306) 952-6277

We are back! As of tomorrow morning at 6:30 AM we were able to welcome back our first patients, and we are excited to see each and every one of you. This has been quite a journey, and while it is far from over, we wanted to take a moment to thank you all for your support over the past few weeks, and for your continued support in the weeks and months to come.

Now that we are back to treating patients full-time we will likely have to slow down on the newsletter and social media posts, but don't worry, we won't go away entirely! We will still be using social media and this Healthy at Home newsletter and blog to provide some continued information as we move forward; as always our goal is to keep you healthy enough that you don't need to come and see us!

We will see many of you in the coming weeks and months, but don't be afraid to reach out via email if you need to talk to one of us. We will be continuing to offer Telehealth sessions for those who can't come to the clinic, or for those who aren't comfortable coming in. Sometimes we can answer your questions in an email or through a Telehealth session if that will help us maintain social distancing and keep exposure to a minimum.

As always, our clients come first, and we look forward to serving you in a way that will keep all of us healthy. If you have questions or concerns please reach out to your therapist, or Blaine or D'Arcy, and one of us can provide an answer.

Thank you again for your support; together we will remain Mackie Strong.

The second stretch is for the gastroc and soleus muscles, which are a common cause of tight and painful calves.

The final stretch is a side stretch, which most of our therapists refer to as the "ballerina stretch". This stretch focuses on the hip, ribs, and shoulder.

As many of you have probably heard, physiotherapy and chiropractic services can reopen as part of Phase One of the Saskatchewan Government's Reopening Plan. We can't wait to see you again and return to serving you the only way we know how, with the Mackie Strong philosophy we've had for twenty years that puts the patient's well-being first.

Your health and safety is the most important factor for us, so we are following the guidelines put out by the Government of Saskatchewan and the Saskatchewan College of Physical Therapists, and we have put policies and procedures in place to best protect our community and staff.  Watch for more information this week as we provide you with more details and instructions on what to expect upon your return.
 
We will be starting to book appointments for the week of May 4th; thank you to everyone who has already called, emailed, or contacted us - we appreciate your support!! Your therapist will reach out to you either by phone or email to get you booked in, but don't hesitate to call or email us as well - just be patient with our response time as our inboxes are bursting at the seams! If you already have an appointment booked for May 4th or later, that appointment is still in our schedule and doesn't need to be re-booked, so keep your eyes open for an appointment reminder. If you aren't sure whether or not you have an appointment you can always email or call.

We have learned over the last few weeks that few things are certain when it comes to COVID-19 and sometimes the information we have is incomplete or changes by the minute, so please bear with us while we work this out for the benefit of everyone. What we can tell you is that we are so incredibly excited to be able to serve our community again, and that your safety is our first priority. See you soon!

We are a part of a phase 1, and are happy to announce patient care will be able to resume as early as May 4th, 2020.

Firstly, thanks the beautiful people in our province we have been able to flatten the curve. Without everyone in this together it wouldn’t have been possible. Next, thank you to our government who has worked hard on this well-thought-out plan - we are grateful for the opportunity to start getting our province back up and running safely. Lastly, thank you to our amazing community, patients, families and friends who have all had to make sacrifices in these times. You are all amazing!

We will post updates on Instagram, Facebook and our website with our specific clinic re-opening strategies in the coming days but until then, May the 4th be with you! :)

Self-Care Saturday: Yoga & Breathing for Mobility and a Nervous System Reset

This week we joined Tyler for a short yoga routine:

The most essential part of life is the exchange of air through our bodies and how we control it has a profound effect on our ability to move, think and function. Our autonomic nervous system (fight/flight and rest/digest) is found along the length of our spine and is intimately connected to our posture and breathing. We have the unique ability to stimulate the system with how we control our breathing. If we can integrate steady, deep, belly breathing and postures to open our bodies we can influence our autonomic response. This can improve stress, anxiety, organ function and reinforce changes in our mobility.

Below is a simple yoga sequence I often prescribe to help us focus on our breath and  improve general hip, shoulder and spinal mobility.
Try to hold each posture for 10 deep breaths (fill your belly) in through your nose and out through your mouth. Perform any exercise that is one-sided on the opposite side as well.
Give it a try and let us know how you liked it!

Therapists are continuing to connect with patients during this time, and are more than happy to answer questions and help you with concerns you may have regarding your treatment, exercise program, or new injuries. We are pleased to be able to assist our patients during this time, even if we can't meet face-to-face. To contact your therapist you can simply email them or call the clinic and leave a message.

What is Telehealth?
We have had a few questions about Telehealth. It is a safe and secure way to consult with your therapist either over the phone or through a video connection. These sessions are obviously not hands on but we can listen to your concerns and problem solve to arrive at home-based treatment options.

Booking is easy!

• Call us at 306-955-7888 to schedule an appointment with a physiotherapist for an initial phone call, or you can email your therapist directly.
• Your therapist will contact you via telephone and listen to your questions and concerns.
• If it would be beneficial for you, your therapist will send you an email with a link that will start a Telehealth session. This allows you to show your therapist things like range of motion, or they can demonstrate exercises and techniques for at-home treatment.

This alternate option to your regular treatment is available with all of our therapists, and can be used to answer questions you may have, find techniques for home treatment, help manage flare-ups of your condition, or update your exercise program so that it can be done at home.

Our Telehealth option is safe and secure, and can be done from the comfort of your own home. We look forward to connecting with you – this is a new way of receiving therapeutic guidance but in these difficult times it calls for innovative ways to reach out and help our community. 

Thanks to our entire community for your thoughts and wishes! Mackie Physiotherapy “Strong” will be back!

Easy, Tasty Kale Salad!
Kessa has done the impossible: made kale ENJOYABLE!! 🥬🥗

Today Kessa is teaching you how to make a homemade Caesar salad dressing and serve it on kale and romaine lettuce!

DRESSING:
// Easy:
- 1/3 cup olive oil
- Juice from 1/2 a lemon
- 1 Tbsp fresh minced garlic

// Fancy:
- 1/4 tsp ground mustard or Dijon mustard
- 1 Tbsp Worcestershire sauce
- Black pepper

Adjust as you please! Add more or less lemon juice or Worcestershire sauce - go to your preference.

TIPS:

• Remove the kale from the stem! The steam is healthy and nutritious, but not great to chew on!
• Make sure you massage the dressing into the kale! This will ensure the leaves are softer and more enjoyable to eat!
• Rip apart the romaine lettuce with your fingers to avoid your lettuce from getting brown or rusty.
• Add protein options to your salad, such as roasted chicken breast, parmesan cheese or hemp hearts! This will help to keep you fuller for longer.

This week the therapists spent some time contacting you to find out how we could help during this unusual time, and we also rolled out our new Telehealth system.

What is Telehealth?
Telehealth is a means to interact with your Physiotherapist while maintaining the government safety recommendations amidst the intensifying concerns surrounding the Coronavirus pandemic.  You can schedule an appointment with one of our therapists for a phone call and/or telehealth session that connects you with the therapist by video conferencing. These sessions are obviously not hands on but we can listen to your concerns and problem solve to arrive at home-based treatment options.

Booking is easy!

• Call us at 306-955-7888 to schedule an appointment with a physiotherapist for an intitial phone call. 
• During the call we will listen and problem solve to reach an understanding of your complaints to see if we can advise you on treatment options at home. 
• Or connect with the physiotherapists, chiropractor, or nutritionist via their email.
• We can schedule a follow up Telehealth session and visually assess and assist if this is required.

This alternate option to your regular treatment is available with all of our therapists, and can be used to answer questions you may have, find techniques for home treatment, help manage flare-ups of your condition, or update your exercise program so that it can be done at home.

Our Telehealth option is safe and secure, and can be done from the comfort of your own home. We look forward to connecting with you – this is a new way of receiving therapeutic guidance but in these difficult times it calls for innovative ways to reach out and help our community. 

Thanks to our entire community for your thoughts and wishes! Mackie Physiotherapy “Strong” will be back!

Sustenance Sunday
The Mackie Family loves to cook! Here's what we made this week...

This week in Kessa's Corner:
Dairy Free & Veggie Packed Cheese Sauce
This might possibly be, the BEST way to eat your veggies!

INGREDIENTS
1 medium yellow onion, diced
2 cloves garlic, minced
1 Tbsp. coconut or avocado oil
2 cups cubed butternut squash, fresh or frozen
2 cups cauliflower florets, fresh or frozen
2 cups chopped carrot, fresh or frozen
2 cups chicken broth (substitute vegetable broth for vegan)
1 ½ tsp. freshly squeezed lemon juice
¾ tsp. Dijon mustard
1 – 1 ½ tsp. salt
3 Tbsp. nutritional yeast

INSTRUCTIONS

• In a medium saucepan with lid, melt oil over medium heat.
• Add onions and cook, stirring occasionally, until onions start to soften.
• Add garlic, stir and cook another 30 seconds to a minute or until garlic is fragrant.
• Add squash, cauliflower and broth and bring to a steady simmer.
• Once simmering, cover pan with lid and cook until vegetables are very tender, about 15-18 minutes. You may need to lower the heat slightly to maintain a steady simmer and prevent it from boiling.
• When veggies are very tender, transfer to a blender. Add remaining ingredients and blend until very smooth.
• Taste and adjust seasoning before pouring over your favourite cooked pasta
  

Mobility Monday
This week Tyler led our Mobility Monday stretches with ways to improve flexibility in our upper backs and hips.

3 Quick, Simple and Easy Ways to Level up Your Rice! 

There are so many ways that you can level up the nutritional quality of your rice just by modifying the cooking process! Here are three of my favourite ways: 

1. Replace the water for bone broth! Swapping the water you use to cook the rice with bone broth has huge benefits for your overall health! Bone broth naturally contains both collagen and gelatin, these nutrients are extremely beneficial for improving gut and joint health! 
2. Add in 1/2 a cup of frozen vegetables! This is an effortless way to increase your consumption of vegetables! Adding more veggies to your meal can be an effective way to reduce the amount of calories you consume as vegetables are low in calories and high in fibre! 
3. Add 1 Tbsp of tumeric and 1-2 Tbsp of coconut oil! These two flavours pair incredibly well together and add some huge health benefits. Turmeric is has effective anti-inflammatory and antioxidant benefits. Coconut oil is an excellent source of healthy fats. Adding coconut oil to your meal can help control your blood sugar levels, aid in proper digestion and boost energy levels.

Which one of these tips are you going to try out next time you cook rice?

Happy Cooking!

And Finally...
A message from the man himself: