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7 Herbs That Help In Chronic Pain

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The human body and pain are interconnected. Muscle pain, body pain, pain due to arthritis, or joint pain are inevitable parts of human life. To get relief, people always opt for acetaminophen or ibuprofen or the readily available OTC drugs. Though these are useful, they have side effects, and their prolonged use is not suitable for health. Thus it is better to opt for natural remedies or herbs that can reduce chronic pain but without any adverse effects.

1. Feverfew

Popular as bachelor’s buttons or feather few, this medicinal plant is useful in migraine, stomach and toothaches, fever, and rheumatoid arthritis. This herb’s main components are flavonoids and sesquiterpene lactones, which help lessen the spasms of muscle and inflammation.

According to research conducted in 2011, the leaves and flowers of feverfew have both pain-relieving and analgesic properties.

Both dried and fresh leaves and extracts of this herb originating from the Balkans and Asia Minor are used to make medicines. Chewing a handful of feverfew leaves will give you relief from constant migraine headaches. 

You can also consume feverfew power, about 50-150 mg every day to reduce your migraine pain and rheumatoid arthritis pain. However, don’t continue the consumption for more than 120 days at a stretch. 

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2. Kratom

A herbal leaf that you can use for lessening your chronic pain is maeng da kratom. This herb has many alkaloids like mitraphylline, 7-hydroxy mitragynine, and mitragynine. Countries in Europe and The United States use kratom for reducing muscle pain, anxiety, and stress and soothe the symptoms of drug withdrawal. You can consume the kratom leaves by chewing or smoking, while some prepare tea by boiling the kratom leaves. The presence of epicatechin in these leaves leads to good health. Besides that, these leaves are useful in sleep disorders, enhancing focus and energy, and controlling diarrhea.

The dosage of kratom varies from person to person, depending on their weight, height, and tolerance level. The ideal dose is 1 gm to 2 gm per day. If you are very sensitive or a novice, start with 1 gram of kratom. The amount of kratom in the readily available capsules varies between 350 mg and 750 mg. It takes about half an hour to 45 minutes to show its effects. Even after 45 minutes, if you do not get the desired effect, you can have another kratom capsule, but do not exceed 1 gram at any cost. Studies proved that kratom is safe for adults when used alone. But combining it with other medications, depressants and opiates are extremely dangerous. 

3. Devil’s Claw

This herb, originating from South Africa, has long been in use for treating rheumatoid arthritis. It also helps lessen back and neck pain and tendonitis and osteoarthritis pain of hip and knee if you continue to consume it for about 16 weeks. About 260 people with rheumatoid arthritis took part in research to consume the devil’s claw for eight continuous weeks.

The researchers found that 60% of the participants reported less pain during that period and stopped taking their medicines for pain. Besides being useful in pain reduction, this herb enhances the life quality of the users on the whole. However, if you’re pregnant or breastfeeding, or have diabetes, peptic ulcer diseases, high or low blood pressures, it is better to avoid this herb. 

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4. Aloe Vera 

Aloe vera, obtainable in the form of powder, gel, leaf, and pills, is an integral part of alternative medicine. Besides treating sunburn, skin cut, and abrasions, this herb with anti-inflammatory properties helps in reducing joint pain. Chewing fresh and raw aloe vera leaves can effectively lessen the osteoarthritis pain while you can apply the gel topically to alleviate any discomfort.

If you are used to NSAIDs or nonsteroidal anti-inflammatory drugs for dealing with arthritis pain, then aloe vera might come to your aid but without any harmful gastrointestinal effects. Though considered safe for most people, some might have side effects due to oral ingestion, as reported by the National Center for Complementary and Integrative Health.

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5. Thunder God Vine

When it comes to coping up with extreme pain and inflammation, there is nothing better than this herb coming from the Tripterygium wilfordii. This herb, mainly popular in Korean, Chinese, and Japanese medications, can be consumed orally or applied topically to the skin. Taking this herb without proper consultation with the doctor can be dangerous as it might react with the medications for rheumatoid arthritis.

6. Ginger

Ginger, popularly used in cooking, is an herb with exceptional medicinal properties. According to studies, ginger is capable of working as an alternative to the NSAIDs. Whether you are suffering from osteoarthritis, joint or muscle pain, or rheumatoid arthritis, ginger is beneficial. You can have it in many forms like making ginger tea, adding fresh ginger or ginger powder in salads, soups, baked dishes, and stir-fries.

A study conducted in 2015 proved that intaking of 2 grams of ginger for at least five days reduced the muscle pain to a great extent. However, consulting with a doctor is wise before increasing ginger consumption, mainly if you consume blood thinners.

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7. Arnica

Originating from Siberia and Europe’s hills, this yellow perennial flower has long been in use for getting relief from both muscle and joint pain. The lactones present in this famous “mountain daisy” have anti-inflammatory properties. It stops Nuclear Factor Kappa Beta production, which is the key to inflammation within the human body.

According to a study, people suffering from osteoarthritis of the knees showed a reduction in pain after daily arnica use. Moreover, the same study proved that arnica gel was more effective in treating osteoarthritis of hand when compared to 5% Ibuprofen gel.

Final Thoughts

These are the seven herbs that you can consume to ease your chronic pain, but after discussing with your doctor, especially if you are consuming some particular medicines or have gone surgery recently. Keep in mind that you have to follow a proper and balanced diet and do some exercise every day to see the difference.

Health

Put Your Back In to It!: How to Strengthen Your Back Muscles

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Your back is home to 140 muscles that connect to the rest of your body. That makes your back a central component to whole-body wellness and strength.

If you want to feel strong and have an effective workout, then you must start with a sturdy core and proper posture. This will also reduce stress on your body that causes chronic back, neck, shoulder, and even limb pain.

Use these exercise, stretches, and good habit tips to build your back muscles and start feeling and looking like a new healthy person.

Start With Your Posture

Most people work all day at a desk, commute while sitting in a car and continue to sit at home watching TV or socializing online. That’s a lot of sitting and more opportunities to slouch.

If the muscles of the back aren’t inline then they are putting pressure on your organs, joints, and connecting muscles.

Recognizing your bad posture habits is the first step to understanding the importance of your back. It can affect your whole body in the long-term as it can lead to arthritis and chronic back pain.

So, whether you are sitting, standing, or lying down remember to keep your back straight. This will help with the following exercises and stretches.

Finding the right physical therapist can also help improve your posture through an assessment of your back pain. But, not all therapy is equal. Discover more here to find the proper help you need.

Stretches

You may think that stretching is only good for back pain, but it can also be a preventative measure. It keeps your back flexible, which helps in everyday activities like bending, lifting, and reaching while making your back stronger.

Try these stretches to keep your back limber.

Lying Lower Back Twist

Lie on your back using a mat. Use your right hand to grab your left knee and pull it across your lower torso toward the floor.

Keep your opposite arm elongated and stretched perpendicular to your back. Your shoulders should continue to touch the floor. Look toward your opposite arm by turning your head.

Hold the stretch for 20 seconds, focusing on lower right back pain. Then slowly come back to the center. Repeat using your left arm and right knee.

Knee to Chest

This stretch uses your legs to lengthen the lower back muscles. It also pulls the pelvis away from the muscles, giving them room to breathe.

Lie on your back with your knee bent and your feet flat on the floor. Use both hands to pull your one knee at a time toward your chest. You can keep your head flat on the floor or bring your forehead to your knee for a deeper stretch.

Hold for 20 seconds before switching knees. Repeat as needed.

Cobra Stretch

You may have seen this stretch in your yoga class. This pose does wonders for middle back pain while strengthening your stomach, shoulders, neck, and of course your whole back.

Lie on your stomach with your palms down close to your ribs. Slowly use your arms to push your chest up while lifting your head toward the ceiling.

Arch your back slowly and to the point where it is comfortable. Your arms will extend as much as possible as you rise to your comfort zone. Hold for as long as you like without any pain.

Exercises

Stretching prepares your back for more strenuous movements. While stretching gives you more flexibility, back exercises offer you increased strength through gaining mass.

Use these exercises to build back muscle.

Lifting Legs Laterally

Since your back is supported by your pelvis, strengthening your hips can offer grounding stability for back muscles.

Lie on your side with your bottom arm bent and your head rested in your palm. Keep your legs straight and your hips in line with your torso.

Slowly raise your leg about a foot from the ground. Be sure to keep your abdomen tight and your leg straight. Hold the leg in the air for a few seconds and then slowly lower it back to the ground.

Do as many repetitions as desired until your leg feels like it can lift no more. Switch to the other side and repeat.

Superman Hold

Relieve upper back pain while strengthening muscles along the spine in this exercise. This will improve your posture and build a stronger core along your spine and pelvis.

Lie on your stomach with your arms stretched out in front of you. Keep your legs together and straight.

Lift both arms while keeping your head facing the floor. Slowly raise your legs at the same time. Raise your limbs as high as is comfortable.

Try to bring your chest and eventually your stomach off the floor to slightly arch the back.

Hold this position for several seconds and release. Repeat the exercise as desired.

Plank Arm Raises

Shoulder pain is a direct cause of weak back muscles. By working out your shoulder blades and the muscles in between, the posture of your upper back will improve.

Get into a plank position by lying on your stomach and lifting your body by extending your arms. Your arms should be straight with your elbows locked. And your hands should be in line with your shoulders.

You should be on the tips of your toes with your legs hip-width apart.

Lift one arm at a time toward your chest with the elbow close to your ribs. Alternate moving each arm up and back down to the floor.

Do 8 to 10 reps at a time while taking deep breaths as you go up and down.

Strong Back Muscles Prevent Injury and Illness

Having strong back muscles can keep your whole body free from harm. Better posture will take pressure off of your organs and improve circulation while making you more flexible.

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Health

Living with MS: 5 Tips For Dealing With Multiple Sclerosis

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Multiple sclerosis is an intensely painful neurological condition that affects over 2.3 million people across the globe.

The pain from MS can keep you from doing the things you love the most and spending time with those you care about. But an MS diagnosis doesn’t mean you have to be a shut-in for the rest of your life.

Living with MS gets far easier once you learn how to manage it. Here are five tips to help you start your journey.

1. Educate Yourself

Learning that you have MS can be scary, to say the least. But as the saying goes, knowledge is power.

By learning about the disorder, you can get a better sense of what you can expect. Dive into every (well-sourced) book, article, and journal you can find that deals with MS and soak up as much info as you can.

The good news is that you’re already off to a good start. By reading this article you’re increasing your chances of a happy, healthy life!

2. Stay Cool

Bad news for those who live in a high-temperature area or love the heat: Heat tends to worsen MS symptoms by a considerable amount.

While heat doesn’t bring on any new symptoms, it does heighten the effects of pre-existing issues like fatigue, headaches, and mental fogginess.

Fortunately, heat tends to be easy enough to counteract. Keep your home A/C set to a comfortable temperature and invest in cooling aids like gel packs and light clothing.

3. Lean on Your Professional Support System

You already know that your friends and family care about your well-being. But don’t forget that you have a whole professional network of experts that care about you, too!

Great multiple sclerosis services aim to understand what you’re going through. Your doctors and physical therapists will do their best to ease your pain and provide helpful advice. So don’t be afraid to pick up the phone and give them a call.

4. Do Your Best to Say Active

When your MS is acting up, hitting the gym is the absolute last thing you want to do. Still, research indicates that maintaining an active lifestyle can keep the pain associated with MS at bay.

Go easy on yourself. You don’t need to run a marathon to stay active. A simple walk around the block a few times per week is more than sufficient.

5. Stay Well-Rested

The fatigue that comes with MS is bad enough as it is. But when you consider how MS causes a whole array of sleep issues, it can seem as though there’s no winning.

While you can’t offset all of your fatigue, you can minimize it by taking a few simple steps.

For starters, go to bed and wake up at the same time each night. A regular sleep schedule can improve the overall quality of your rest.

And if you’re struggling with muscle pain, tell your doctor. You may need medication to help relax your muscles.

Final Thoughts on Living With MS

Living with MS can feel downright impossible at times. But don’t give up. By following these five tips, you can improve your quality of life and help keep your MS at bay.

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Health

Get Moving: How to Stay Healthy When Working a Sedentary Job

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You’ve been feeling a bit sluggish and your body is always in pain. It could be because you have a sedentary job. These jobs pay better than your basic retail job but they can hurt your health.

You need to be able to stretch and walk around regularly. Depending on how crazy your work schedule is, it may be hard for you to find the time. Rather you know it or not, it’s not too hard to work fitness around your daily life.

To help you bring in the cash and stay healthy while you do it, here are a few ways to take care of yourself when you’re working a desk job.

Stretch at Your Desk

Sometimes it’s hard to find time to leave your desk during the day and that’s fine. You can do stretches and exercises without ever leaving.

If you’re not sure where to start with this you can find some great desk workout ideas online.

Take the Stairs

Most workplaces have both stairs and elevators. When you’re left up to choose, go with the stairs. It gives you more opportunity for walking.

If stairs aren’t your friend then you can get the same kind of benefits from parking further away from your building. Basically, find as many opportunities to take steps throughout your day as you can.

Have Weekly Fitness Sessions

While you may not be able to fit in working out every day you can still get wellness benefits from scheduling a few. You don’t have to head to your local gym. You can go on a jog a couple of times a week.

Some workplaces do have a gym on sight. If yours offers this service then make sure that you’re taking advantage of it.

Get Up

Even though you work at a desk you don’t have to keep yourself glued there. You can get up and walk around a little whenever you want.

For example, say your boss asks you to take a conference call. You can take the call and then pace around as you listen and take notes on a pad.

Schedule Your Meals

Between staff meetings and projects you may not give yourself too much time for lunch and if you do take a lunch it’s quick unhealthy options. You need to give yourself time.

Write down your lunchtime on your calendar every day. When you plan for it you’re less likely to rush to the nearest convenience store and grab a bag of chips and a soda.

Staying Healthy When You’re Working a Sedentary Job

Having a sedentary job isn’t a bad thing but there are some health concerns that come from them. You’ve got to schedule in time for fitness and a lunch that’s more substantial than the stuff you get from the work vending machine. Incorporate some of these steps into your day so you can stay in top form at your desk job.

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7 of the Best Tips on How to Help Someone Battling Addiction

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There are few experiences more difficult or heartbreaking than watching someone you love struggle with addiction. When someone you love is being controlled by their addiction you’re often left feeling helpless and powerless. It seems like there’s nothing you can do to help them.

Even if you feel like there’s nothing you can do to help someone who’s battling addiction, there are some ways you can be helpful. Wondering what you can do? Here are a few suggestions.

1. Educate Yourself

There are a lot of persistent misconceptions about addiction that make it really hard to understand.

For example, many people still believe that addiction is a choice. They believe that if the addict tried hard enough to quit or wanted to quit enough that they would be able to quit. This belief is based on the misconception that addicts are people with weak willpower, who cannot “just say no.”

In reality, addiction is a disease of both the body and the mind. The disease of the body manifests as the physical addiction to the addict’s substance of choice. Addiction is also a mental illness that manifests as an obsession with consuming the addict’s substance of choice, often to escape co-existing mental illnesses like depression and anxiety.

If you want to help someone struggling with addiction, you’ll need to understand how the disease of addiction works, how it manifests in their life, and how it can be treated. One of the best resources for learning about addiction is the book Alcoholics Anonymous, which is the basis of the 12-step program of the same name.

Books published by Hazelden Publishing are also very helpful resources for understanding addiction.

If you’re going to turn to the Internet for your information about addiction, be sure to find reputable sources. Webpages that end in .org or .gov are more likely to have accurate information.

Being well-informed about the disease of addiction and why addicts act the way they do will help you to talk to your loved one with compassion and empathy.

2. Let Them Know You Care

Addiction is often called the disease of loneliness, and anyone who’s battling addiction can tell you why. Addiction isolates people from those they love because the addiction becomes more important than relationships. And many addicts end up ruining their close relationships because their behavior, driven their addiction, causes them to hurt those they love the most.

This leaves most addicts feeling like there isn’t anyone in the world who cares about them. So, if you do care about someone who is struggling with addiction, it’s important to let them know you still care.

Tell them how much you love them and how important they are to you. And tell them that you care about their health and what happens to them.

Finding out that someone does, in fact, care about them and what happens to them will let the addict know that they are not as alone as they believe and that what they do to themselves does matter to someone else.

3. Tell Them the Truth

While addicts do need to hear that people care about them, they also need to hear the difficult truths about how their behavior is impacting others. Many people who love addicts fear telling them the truth because they don’t want to upset the addict, who may lash out at them or use substances as a result of the uncomfortable conversation.

Though it’s hard to do, it’s very important to be honest with those you love who are struggling with addiction. They need to know that their behavior doesn’t impact just them. They need to know that their behavior is hurting you. They need to know that you worry about them all the time.

If they get angry at you and refuse to listen, accept that they aren’t yet ready to hear the truth. Try again later. But no matter what, keep being honest. Sugarcoating how you feel about their addiction won’t help them at all.

4. Encourage Them to Get Help

To get and stay sober, addicts need to receive treatment for their disease. Anyone who truly has the disease of addiction will not be able to stop using substances without help.

It’s incredibly important for you as the loved one of an addict to understand that you are not qualified to help your loved one get sober. Unless you’re a certified substance abuse counselor or a recovered addict yourself, then you don’t have the necessary training or experience to get them sober.

And even if you are a certified substance abuse counselor or a recovered addict yourself, you’re probably not the one that your loved one wants to receive treatment from. You’re too close to the situation to be truly helpful.

So, it’s very important to encourage your addicted loved one to seek professional treatment. Help them find an inpatient or outpatient opiate rehab and addiction treatment program. Or suggest that they attend a 12-step program.

If they are resistant to getting treatment, continue to reinforce that addiction is a disease that requires treatment.

5. Let Them Know You Believe in Them

Many addicts don’t seek treatment because they are convinced that it’s impossible for them to stop using substances. They’re so afraid of failing to get sober that they don’t even try.

This is where you can provide the boost they need. You can assure them that you believe they are capable of getting and staying sober. Remind them that anyone can get sober if they are willing to seek treatment and commit to their recovery.

Letting them know that you believe in them may provide the confidence they need to attempt sobriety. And reminding them that you believe in them can provide the support they need to stay sober once they seek treatment.

6. Give a Little Tough Love

There’s a fine line between providing love and support to an addict and enabling an addict. Sometimes the actions you take that you think are helping the addict are actually helping them avoid the consequences of their addiction.

Addicts need to experience the consequences of their disease before they get sober. If they don’t understand that their disease is hurting them and others, they won’t see the need to get sober.

One of the most painful things to do when you love an addict is to give them tough love. This may look like telling them that they can’t live with you anymore. Or it may look like cutting them off financially. It may even look like telling them that you can’t associate with them anymore because their behavior is so harmful to you.

As painful as it is to dish out this tough love, it’s necessary for the addict’s well-being. And more importantly, it’s necessary for your well-being.

7. Take Care of Yourself

When you’re trying to be helpful to an addict, it’s essential to put your well-being first. Though they don’t intend to be, the disease of addiction makes addicts energetic vampires. They’ll suck you dry if you let them.

Addicts will also break your heart over and over if you let them. They don’t mean to, but they can’t help it. Their addiction rules their life and it makes them do things they would never do if they weren’t in the throes of their disease.

So, you need to take care of yourself when you’re helping an addict. If they’re hurting you, you need to stop trying to help. If your mental health is suffering from trying to help, you need to stop. If they’re taking advantage of you, you need to stop trying to help.

You cannot let an addict drag you down with them.

Helping Someone Battling Addiction

Helping someone who’s battling addiction is a difficult task. You can try these suggestions, but it’s important to remember that you have no control over the addict or their addiction. It’s possible that they may not get sober, no matter how much you try to help.

So, do what you can, but keep your expectations low. Try to help, but be willing to disengage if the addict is being harmful or you’re getting hurt.

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Could Sciatica Be the Cause of Your Back Pain? Here’s What You Need to Know

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About 5-10% of people with low back will suffer from sciatica. As much as 70% of the population will deal with low back pain during their lifetime.

Unfortunately, despite its prevalence, sciatica is not very well understood. Even those who suffer from it don’t always realize that the source of their pain is something different than regular back pain.

Could sciatica be the cause of your back pain? Read on to learn common symptoms and what you can do about it.

What Is Sciatica?

The sciatic nerves are the two largest nerves in the body. Many nerves are tiny, only about 20 microns or 0.02 mm in thickness. The sciatic nerves, however, are about the size of your little finger.

They split off from the bottom of the spinal cord. One goes down each leg, running from the spinal cord to your big toes.

Sciatic pain occurs when something pinches one of the sciatic nerves. For this reason, most people experience pain on only one side of the body. Of course, this depends on what is causing the pinching in the first place.

Symptoms

Typical sciatic pain begins in the lower part of the spine and goes to the buttock. Pain radiating down the affected leg is also quite common.

Since the sciatic nerve runs all the way down to the big toe, you can experience pain anywhere along its trajectory, although along the back of the thigh and the calf are most common.

People experience sciatic pain differently. Some describe it as a dull ache, others as a sharp, burning sensation or throbbing heat. Still, others experience excruciating pain that inhibits their ability to walk or even stand.

Sometimes it comes on quickly and people experience a jolt or shock of pain. Tingling, numbness, and muscle weakness are also common symptoms.

Sitting for long periods of time can worsen the symptoms.

In severe cases, patients can experience problems like loss of bladder control or complete loss of feeling in the affected leg. If this happens, you should seek medical help as soon as possible.

Causes

There are various ways that the nerve can get pinched.

A herniated disc in the spine is a common culprit. The vertebrae in the spine are cushioned by a series of tough discs. These act as shock absorbers for the spine and ensure that the bones don’t rub against one another.

These discs can get pushed out of place. This can happen as a result of a forceful injury, like being in a car accident. The ligaments holding the disc in place also weaken with age, meaning that a relatively minor event, like twisting wrong, can also cause displacement.

The displaced disc, in turn, pushes on the nerve and causes pain.

Osteoarthritis can be another culprit. The disease can cause the root opening through which the nerves travel to become smaller, thus compressing and damaging the nerves.

Inflammation, spinal degeneration, and bone spurs on the vertebrae can also be the cause.

Risk Factors

Several common factors indicate whether you could be at risk for sciatica. These include:

  • Age: Because of the degenerative effect of aging on the spine, older people are at a higher risk of herniated discs and bone spurs.
  • Being Sedentary: Sitting for long periods of time can contribute to nerve compression and lead to sciatica.
  • Diabetes: Because of the effect of blood sugar on the body in people with diabetes, they are at a higher risk of nerve damage.
  • Obesity: Extra weight puts more stress on the spine, which can cause changes in the spine that lead to sciatic pain.

You can’t do much about getting older, but that doesn’t mean that you can’t lower your risk of sciatica in other ways.

If you work at a desk, take frequent breaks to get up and move throughout the day. A simple trip to the water cooler can help. Giving your brain a break can even make you more productive.

Incorporate a few stretches at your desk and ensure that you are using the proper ergonomic equipment. Being more active will also help you lose any extra pounds that may be slowly damaging your spine.

If you have diabetes, you should already be paying close attention to your blood sugar. Doing your best to avoid unnecessary highs and lows can help prevent sciatic pain.

Treatments

Most cases of sciatica go away on their own. Some people experience just a few episodes and then the pain disappears. Others struggle with episodes over a period of months.

The type of pain you experience is directly related to the root cause of your sciatica.

To treat the symptoms, you can take over the counter painkillers like acetaminophen (Tylenol), ibuprofen (Advil), or naproxen (Aleve). Icing the area can also help to bring down any inflammation that may be causing the compression.

Mild stretching and low-impact exercises are excellent for treating sciatic pain. Because of the pain, some people cease all physical activity, fearing they will make it worse. While a little rest can help, being too sedentary can worsen symptoms.

Instead, focus on gentle stretches and mild exercise. Check out more from the Stretching Institute for some great ideas of exercises that you can try.

Your doctor may recommend trying steroid shots or pills if the pain is persistent. However, steroids are only effective for some people.

Living Life Pain-Free

The good news is that most people will only have to manage sciatica pain for a short while. Many issues resolve on their own or by making some lifestyle changes. Meanwhile, the pain can be controlled with exercises and stretches, heat or ice treatments, and mild pain medication.

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