Covid-19: the steps Koch & Associates is taking to maintain a healthy and safe environment

The COVID-19 is making headlines and we want to inform you of the steps and extra measures we're taking at Koch & Associates Spine Centre to maintain a healthy and safe environment.

Survey Reveals Skyrocketing Interest in Marijuana and Cannabinoids for Pain

According to a nationwide survey commissioned by the American Society of Anesthesiologists (ASA), millennials lead the escalating interest in marijuana and cannabinoid compounds for managing pain - with older generations not far behind.

When respondents who said they have used or would consider using marijuana or cannabinoids were asked why, the majority (62%) said they believe them to be safer than opioids and (57%) believe they have fewer side effects than other medications.

Core Strength and Back Pain

Weak core muscles result in a loss of the appropriate lumbar curve and can create a 'swayback posture' and contribute to back pain. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine. Training the muscles of the core also corrects postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness - fitness that is essential to both daily living and regular activities.

Shovel Light

During the winter months, snow shovelling can be a pain, considering that each shovelful of snow weighs about six pounds. That’s a lot of repetitive lifting, and wear and tear on your back. These back health tips from the Canadian Chiropractic Association will ease the hassle of clearing your driveway and help keep your back in shape.


Plant and Rake Without the Ache

Gardening is a great way to stay active
and have fun in the sun. But many Ontarians sustain injuries that could easily have
been prevented with a little know-how.

Back Health at Work: Office Ergonomics

Over 80% of the working population will experience low back pain at least once in their lifetime. Many people sit all day at work, often with poor posture, and this can increase the risk of developing low back pain.

Sitting down for long periods of time, repetitive movements and awkward work positions may lead to pain and discomfort. Here are five tips that will make your work station more comfortable.

Falls are #1 Cause for Seniors Hospitalized Due to Injury

Newly released data from the Canadian Institute for Health Information has experts calling for more preventative education for seniors. Data collected from a year-long study of hospitals across Canada has shown that over 80% of hospitalizations of people over 65 had suffered injuries from a fall. With Canada’s aging population, education is key! Here are a few things seniors can do to prevent falls:

  1. Always wear shoes and boots with proper traction
  2. Invest in running shoes to wear inside the house
  3. Make sure to lift your feet when walking, instead of shuffling
  4. Install banisters on both sides of staircases at home
  5. Make an effort to always use handrails in public spaces
  6. When using a ladder, always have someone present to keep it steady

Mediterranean Diet Can Prevent Osteoporosis and Fractures after Menopause

Researchers have reported finding higher bone and muscle mass in postmenopausal women who adhered to a Mediterranean diet than in those who did not. This way of eating involves a high intake of fruits and vegetables, grains, potatoes, olive oil and seeds; moderately high fish intake; low saturated fat, dairy and red meat consumption; and regular but moderate drinking of red wine. They concluded that the Mediterranean diet could be a useful non-medical strategy for the prevention of osteoporosis and fractures in postmenopausal women.

Chiropractic Care is Evidence Based Care

Chiropractors are musculoskeletal experts who are governed by a very clear scope of practice within Canada. Chiropractors complete more than 4,200 hours of core competency training in this discipline, and are an integral part of your health care and pain management team.

According to the 2017 Canadian Guideline for Opioid Therapy and Chronic Non-Cancer Pain, it is recommended that pain management optimizes the inclusion of care provided by chiropractors and other professionals who treat back, neck, and shoulder pain, before considering opioids.

The Globe & Mail states: “People with back pain need timely access to non-drug pain management, provided by musculoskeletal experts, and chiropractors are answering this call. Lower back pain is still the number one cause of disability in Canada, and it is also one of the top-four reasons why people visit emergency departments.”

Pack it Light, Wear it Right

Back-to-School season is upon us! As summer comes to a close, parents and students alike find themselves braving long check-out lines, armed with a growing list of school supplies. In all of the excitement for fall, it is easy to forget that there is more to choosing (and packing) a backpack than meets the eye.

Here is a list of important things to remember when choosing an appropriate backpack, and packing it safely throughout the school year.

1 in 5 Canadians are Living with Chronic Pain

In a recent CBC Article, Fiona Campbell (president of Canadian Pain Society), states that there is a "lack of access to publicly funded physical therapists such as physiotherapists, occupational therapists and chiropractors. And a lack of access to mental health providers to address the significant mental health component that may accompany chronic pain".  She advocates for her '3P Approach' to address chronic pain which includes:


Pharmacological (medication)
Physical and
Psychological strategies.


If you suffer from chronic pain a multi-disciplinary approach including chiropractic is your best chance at achieving a better quality of life!

What Can I Do to Deal with Occupational Stress?

At Koch Chiropractic & Associates, we take occupational stress seriously. Stress at work can impact all areas of your life; physically and mentally. Here are some strategies to remind you what to do. Follow the link for more detailed instructions!

  1. Track Your Stressors
  2. Develop Healthy Responses
  3. Establish Boundaries
  4. Take Time to Recharge
  5. Learn How to Relax
  6. Get Some Support

And remember… Nobody said on their deathbed, “I wish I had spent more time at the office!