Avoid Back Pain

Whether you are a college student or working in an office environment, you are likely to experience some sort of back pain. Approximately 80% of adults experience some form of back pain at some stage in life. Back pain can result in missed classes, workdays and even missed vacations! Your back is a complex structure of bones, muscles, ligaments, tendons and discs. It can be divided into 3 major components, the Thoracic (upper and mid-back), the Lumbar (lower back) and the Sacral (base of the spine).

3 major ways to avoid back pain

1.) Poor Posture – Regardless of the environment we work or live in, most of us are guilty of this. However, poor posture is just not as simple as sitting or standing correctly. It is important to have your desk set up correctly at work, adjust your car seat at the appropriate height, even having your wallet in your back pocket can cause poor posture!

2.) ALWAYS LIFT WITH YOUR LEGS! Whether it’s at the gym or at work lifting heavier objects, it’s extremely important to lift with your legs instead of your back. Your legs are your biggest muscles, use them!

3.) ALWAYS STRETCH IN THE MORNING! It is highly important to start your day off with a few easy stretches. After not moving much for 6-8 hours, your muscles will be tight and ridged. It’s important to loosen them up to increase your mobility, making tasks throughout the day much easier.

3 Tips to keep in Shape

Ever meet a person that can stuff their face with delicious desserts without gaining weight? This person doesn’t just have good genes, he or she has developed several habits over several years that has allowed them to stay in shape while putting in less effort than the average human. Here are 3 habits that will allow you to stay in shape:


Unfortunately, we’ve all had those nights where you just can’t put your phone down. One youtube video leads to another, one Instagram post leads to another, or one tweet leads to another. Before you realize it, you’ve cost yourself 1-2 hours of sleep. We need anywhere from 7-8 hours of sleep a night, however, most individuals only get 5-6 hours a night. When you are sleeping, your body is healing itself. The muscles you used during the day are busy repairing itself and your brain is in a relaxed state.

2. Find a way to enjoy your fitness.

Lifting the heaviest weights in the gym isn’t for everyone. Some people don’t like the idea of waking up sore every day after an intense workout from the previous day. It’s a good idea to find what best fits your lifestyle. Some people prefer endurance over strength, some prefer a light sweat that keeps them from gaining that extra 5 pounds. It’s also important to give your rest days as well!

3. Stay active outside the gym.

Fit people stay in shape outside the gym as well. Whether it be going on bike rides, walking wherever possible and most importantly going outside on the weekends! All these low exertion activities will help you convert to a healthier lifestyle.

Sciatica Pain – a Chiropractor Can Help

April 2017 – Sciatica affects the sciatic nerve, it is a large nerve extending from the lower back down the back of each leg to the foot.

Symptoms of Sciatica:
– Pain in the buttock or back of the leg
– Burning or tingling sensation down the leg
– Weakness, numbness or difficulty moving the leg or foot
– A shooting pain down the leg that makes it difficult to stand up

Proper Diagnosis of Sciatica is Essential

Since there are many disorders that cause sciatica, the chiropractor’s first step is to determine what is causing the patient’s sciatica. Forming a diagnosis involves a thorough review of the patient’s medical history, and a physical and neurological examination.

Diagnostic testing includes an x-ray, MRI, CT scan and/or electrodiagnostic tests (nerve conduction velocity, electromyography). These examinations and tests help to detect possible contraindications to spinal adjustments and other chiropractic therapies.

There are three main causes of sciatica:

1) Impingement or pressure on the sciatica nerve at the spinal level. Such nerve impingement can be caused by a malpositioned bone in your low back or form a bulging disc.

2) The sciatic nerve can be irritated and impinged in the pelvis at the sacroiliac joint. A rotated pelvis caused by either a fall on hip or any form of hip injury can cause stress on the sacroiliac joint. A misaligned pelvis may cause pinching of the sciatic nerve

3) Pressure on the sciatica nerve in the buttocks can cause symptoms of sciatica. There are many muscles located there and the sciatic nerve passes underneath these muscles. In some people, the sciatic nerve passes through a muscle called the Piriformis Muscle. Whenever, this muscles contracts or becomes tight and irritated the sciatic nerve will be irritated.



Chiropractic Treatment of Sciatic Symptoms

The purpose of chiropractic treatment is to help the body’s potential to heal itself. It is based on the principle that restricted spinal movement leads to pain and reduced function. Chiropractic care is non-invasive (non-surgical) and drug-free.

The type of chiropractic therapy provided depends on the cause of the patient’s sciatica. A sciatica treatment plan may include several different treatments such as ice/cold therapies, ultrasound, inferential current, and spinal adjustments.  Below are more details on these chiropractic treatment modalities.

  •  Ice/Cold therapy reduces inflammation and helps to control sciatic pain.
  •  Ultrasound is gentle heat created by sound waves that penetrates deep into tissues. Ultrasound increases circulation and helps to reduce muscle spasms, cramping, swelling, stiffness, and pain.
  •  Interferential Current Therapy (IFC) Electrodes are placed on your skin around the injured body part. Variable intensities of electrical current control acute pain and reduce muscle spasms.
  • Adjustments (Spinal Manipulation) At the core of chiropractic care are spinal adjustments. Manipulation frees restricted movement of the spine and helps to restore misaligned vertebral bodies to their proper position in the spinal column. Spinal adjustment helps to reduce nerve irritability responsible for causing inflammation, muscle spasm, pain, and other symptoms related to sciatica. Adjustments should not be painful. Spinal manipulation is proven to be safe and effective.



If you are suffering from any of the problems listed above – please contact us to see how the professionals at PhysioFit Health & Rehab can help you.

Dr. Jason Yang

Doctor of Chiropractic, Acupuncture provider

Vitamin D deficiency

March 2017 - What a winter we have had!

It has been one of warmest winters recorded in Toronto. Although we were blessed with record breaking temperatures, we have had only a few sunny days. Unfortunately, the sun rays we do get in the winter months are not as strong when compared to the summer. This results in limited sun exposure for almost 6 months and thus reduces our Vitamin D levels.

Though we get Vitamin D in our diet, we depend on the sun to provide that extra boost. Vitamin D is critical for many of our body's functions including bone formation, mood, and immunity to name a few.

Check out this study, which concludes lower levels of Vitamin D can lead to chronic pain. Please consult a physician before taking Vitamin D supplements.

MRI for lower back pain?

March 2017 - We often have patients tell us that they will start treatment for their low back pain after they get an MRI. The wait time for an MRI can be around 2-3 months at best in Ontario. In this time, a patient's symptoms may worsen and they could be doing more long term damage to their spine. In any case, a comprehensive physiotherapy assessment can be sufficient to diagnose a low back injury and can often be more reliable than a low back MRI.

Please have a read of this study that followed a journey of a lady who underwent 10 low back MRI's at different facilities only to discover a variety of different diagnoses.

Plantar Fasciitis

Feb 2017 - Today, want to discuss one of the more common conditions we encounter in our daily practice at PhysioFit. Plantar fasciitis is one the most common orthopedic conditions affecting Canadians. It occurs when the fibrous tissue connecting the heel of the foot to the base of the toes becomes inflamed. This condition often occurs after a sudden change in activity patterns, excessive standing and/or walking with unsupportive footwear. Typical symptoms include pain in the heel or arch of the foot first thing in the morning when stepping out of bed or after sitting for a prolonged period. It is commonly treated with a combination of rest, icing, stretching and the use of custom made orthotics. Results from these treatments can often be unpredictable and heeling times can vary from anywhere between 3 to 6 months. In a significant proportion of people, however the condition becomes chronic due to the failure of conservative therapies.



shockwave therapy

plantar fasciitis


A relatively new break through treatment called shockwave therapy has proven to be a front line treatment for plantar fasciitis. A meta analysis of randomized control trials conducted in 2013 found shockwave therapy to be:
- an effective and safe treatment for plantar fasciitis
- decrease in reported pain scores 12 weeks after treatment and lasting up to at least 12 months post treatment
You can find a link to the article here

How it works?

At Physiofit we use the Storz MP100 device . Treatment through this device is delivered in shockwaves, which are essentially high energy sound waves. These shockwaves work by activating the bodies self healing powers, which may have otherwise become dormant in a chronic injury. More specifically the shockwaves increase blood flow and metabolic rate in the injured tissue, which leads to gradual tissue regeneration and healing.

DD Community Connector

Jan 2017 – PhysioFit Health & Rehab is a proud sponsor of DD Community Connector. DD Community Connector is an organization who’s mission is to enrich the lives of individuals with developmental disabilities (DD) by connecting and supporting individuals with DD, parents, siblings and volunteers to community partners and professional practitioners through outreach programs. They will be having their fundraising annual show soon, so if you have time, please check them out here!

Happy Chinese New Years!

Jan 2017 – Best of wishes and luck for the upcoming new year. We would like to inform our patients that PhysioFit will be operating under regular hours through the Chinese New Year holidays. See you all soon!

New Year, Better Health!

Happy New Years from the team at PhysioFit Health & Rehab! This is a great time to set some health goals and resolutions for the upcoming year. Feel free to book an appointment with one of our practitioners to help you work achieve your objectives this year.

Happy Holidays from PhysioFit

Dec 2016 – Happy holidays everyone! Winter sure arrived early this year and brought an early round of snow.  With all the snow we have had so far it’s important to take the time to read this article for safe snow shoveling at http://physiocanhelp.ca/the-scoop-on-snow-shovelling/

Enjoy the rest of the holidays and be sure to set some health goals and resolution for the upcoming year. We wish you a happy and healthy year!