Dr. Natalie Ng
40 Eglinton Ave. East, Unit 603 M4P 3A2 Toronto, ON, Canada

! I’m excited to announce that I have finally launched my website! This is something that I have wanted to get done for a while, and I figured why not spend the lonely days of lockdown working on it. Check out drnatalieng.com to learn more about me, the services I provide, and where I’m practicing. You’ll also find informational blog posts, Q&A’s, and more during your visit!... Special shout out to my dear friend and amazing photographer @lana.shauna for the photos - an absolute gem to work with! As well as @bylaurenp for the cute and simple logo design. Check them out! See more

- ’ ! The weekend is almost here! If you plan on heading out for some activity, warm up your hips beforehand with these exercises! Often times, tight hips can play a role in low back pain. When your hips don’t move well, other areas work harder to compensate, such as your low back, and can be one of the reasons why your low back pain is not improving. It can even get in the way of daily activities such as walking, running, and climbing... stairs. In addition to pure stretching of the hip joint, mobility work is just as important as it challenges the muscular control of the muscles surrounding the joint. It combines stretching and strengthening to improve the usable range of motion of a joint. 1 HIP 90/90: With one leg bent in front and one leg bent behind at 90 degrees, either hold it here, lean back and forth, or twist side to side. Once this is comfortable, try rotating side to side while keeping your heels on the ground. 2 HIP CARS: Start on all fours with your core braced. Lift one knee towards your chest as far as you can, bring your knee outward, rotate your hip inward to bring your heel up, bring the leg behind you, and return to your starting point. This can be done in the reverse order as well. Perform 10 per leg. 3 DYNAMIC HIP FLEXOR STRETCH: As you get into a lunge position, make sure you are pushing the back hip forwards. For an added stretch, make yourself nice and tall by reaching the same side arm up and over. Hold for 30 seconds. If any of these are causing you pain, stop and consult a health care professional for a more in depth assessment! Mint Leaves - Jef See more

- . In this post, we’ll be talking about - . For flexion-intolerant LBP, refer to my previous post This type of pain is common among those who have an anterior pelvic tilt, those who put their spine in a loaded+overextended position frequently, or those with spinal stenosis, a condition where the spinal canal is narrowed.... Some sign/symptoms may include: Increased pain with arching backwards Referral pain into the buttocks and/or legs (usually two-sided, but can be one-sided) Leg fatigue, weakness, or numbness More pain with standing/walking than sitting Relief of pain with bending forwards Here are 5 exercises to relieve extension-intolerant LBP: 1 CHILD’S POSE: Starting in a tabletop position, sit back onto your bum, and reach your arms forward. Hold for 10 seconds. 2 KNEE TO CHEST: While lying on your back, bring your knees up to your chest. You can do one leg at a time or both legs at the same time. Hold for 10 seconds. 3 CONTROLLED TRUNK ROTATION: While lying on the ground with your legs bent, spread your arms into a T. Drop your knees to one side while rotating your head to the opposite side. Repeat on the other side. Do 10 on each side. 4 BIRD DOG: Starting in a tabletop position, raise the opposite arm and leg, while bracing your core to ensure no rotation in your spine. If this is difficult, try raising each limb separately to start. Do 3 sets of 10 on each side. 5 CLAM SHELLS: While lying on your side with your knees bent, feet together, and hips stacked, open your legs by bringing your top knee towards the ceiling. This can be done with or without a band above your knees. Keep the movement slow and controlled. Repeat on the other side. Do 3 sets of 10. Most importantly, remember that the best way to decrease LBP is to avoid the activities and movement flaws that cause back pain. Give these a try, and let me know what you think! Accra - Jef