If you’re like approximately 80% of North Americans, you have or will experience back pain at some point in your life. Correct posture, body mechanics, and stretching play a vital role in preventing back pain and can be implemented throughout your day using simple techniques. Read more

Sitting Down On The Job

Sitting improperly is often the greatest cause of back pain. Supporting your back while driving, at work or at home can help reduce strain. This can be done with a rolled towel, small pillow or a specially designed seat support, available at many medical supply stores. Remove the support every half hour for five minutes to give your lower back a change of position. Ensure that your head is positioned with your ear in line with your shoulder and your chin parallel with the floor.

Avoid leaning to one side, sitting for long periods of time, raising your legs, and using overstuffed furniture that does not offer adequate support.

When working at a desk, your chair should be pulled close to the desk. An office chair with short arm rests will allow this. You should be able to adjust the height, back rest, and seat of your chair. Adjust the back rest spring so that the back rest moves with you.

Using a swivel chair enables you to work without twisting your back. Place objects such as computers as close to you as possible to minimize the amount of twisting and turning you need to do. When you lean forward at your desk, bend forward at the hips instead of rounding your lower back. Also, sit with your feet flat on the floor and your knees above your hips. If you are unable to adequately raise your knees, try placing your feet on a stool. These positions will allow you to keep your back straight and in good alignment.

Don’t Forget Exercise

Regular exercise will increase the strength and flexibility in your leg and back muscles, helping you avoid excessive strain and possible injury. Some forms of exercise, such as yoga and tai chi, may help relieve or prevent back pain by increasing flexibility and reducing tension. However, these exercises should not be done if they are uncomfortable or place a strain on the back. And don’t neglect strength training; strong abdominal, back and leg muscles play a vital role in helping you maintain good posture and body mechanics.

So there you are at the beginning of a new year, newly single.  What’s your plan?

Whether you were the one who left, or the one who did the leaving, it is probably a good idea to take some time to process your last relationship. Jumping into a new relationship while the first one has barely ended may temper some things – perhaps you will not think so much of your loss or on the bad things that happened in the previous relationship – but there are some negatives to this equation as well. One of the downsides of ignoring the past is that it has a way of festering and making a reappearance, sometimes in undesirable ways. I once knew a lady who after leaving an abusive, alcoholic partner, immediately started a new relationship. In her new relationship, every time her new partner would have a beer, she would have a severe anxiety attack and go into a state of crisis. She had not given herself sufficient time to heal from her old relationship before getting into a new one and, as a result, past issues were making their way into the new relationship. The situation generated considerable conflict in the new relationship.

If you are struggling emotionally get some help to develop the balance you want to have when you enter a new relationship.

Otherwise, the year is young, you are single and there is a whole world out there waiting for you, when you are ready to step out again.

Alexander Dhand is a Registered Psychologist in Calgary. He practices in the areas of Addictions, Depression, Anxiety, Stress, PTSD, Chronic Pain and Relationships via email at and through Twitter at Twitter.com/calgarypsych

If you’re travelling to a tropical country, you probably know that limiting your exposure to mosquitoes is paramount in the fight against diseases such as malaria, dengue fever, Japanese encephalitis and yellow fever. But you may not know how to keep those critters from biting. Here are some personal protective measures you can use to prevent mosquito bites.

According to the Canadian Pediatric Society, the majority of kids in Canada aren’t active enough, and many of them are obese.

Thanks to poor eating habits and lack of physical exercise, children simply aren’t as healthy as they should be. As a parent, you can play a big role in improving the activity levels of your children and helping them achieve peak health.

Physical activity has numerous benefits for children. It helps them manage their weight, strengthens the heart, and leads to strong bones and muscles. Fit kids feel better about their bodies and themselves and they may be more relaxed and able to sleep better. Flexibility, posture and balance are all positively impacted by increased activity.

Here are a few tips to help you give your children the benefits of increased physical activity and healthy eating:

You already know that cruciferous vegetables—broccoli, cauliflower, brussel sprouts, kale, cabbage and bok choy—are good for you. Now research is showing that they may be grocery store super foods. Read more

Buying and cooking tips

• To avoid the strong sulfur smell, avoid overcooking these vegetables.
• Add raw broccoli and cauliflower to your veggie platters and salads for an added crunch and a big nutrient boost.
• Chop cruciferous veggies and add them to soups, stews and casseroles.
• If your broccoli has yellow in it or is limp and soft, it is likely old. Don’t buy it. Look for firm florets with a dark green or bluish hue on the top. They typically contain more vitamin C and beta carotene than florets with lighter green tops.

Cauliflower Poppers Recipe

Chemical peels are a safe, effective treatment for exfoliating the outer layer of rough surface cells on the face and body.

The word ‘chemical’ makes some people apprehensive, but chemical peels are actually typically made from natural ingredients such as apples and pineapple. Lactic acid is used for its hydrating properties. A derivative of milk, lactic acid has been a beauty secret for centuries. From Cleopatra to Polynesian brides who soaked in milk and yogurt, natural acids have been used to soften skin and give the face a youthful glow. Here are the answers to common questions about chemical peels.