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Winter Sports Injuries

Posted on 14 June, 2018 at 21:30 Comments comments (2)

Australia is a sports-loving nation, during winter Australian’s just can’t seem to get enough of AFL, Rugby League & Union plus the recent surge in netball, of course there are many other popular sports that most Aussie’s play in winter such as skiing & snowboarding just to name two. According to the Australian Bureau of Statistics (ABS), over 60% of Australians participate in sports and exercise programs – we just love sport.

 

The Medibank Private Safe Sports Report found that their member’s main motivation to exercise were: general health and fitness, weight loss, to have fun and enjoy social benefits (in that order).  The report also revealed that ‘individual’ rather than ‘team-based’ activities were the most popular. This is consistent with published data from the ABS Year Book. Walking, aerobics, fitness, swimming and golf ranked among the top five participation sports/physical activities.

 

According to the Monash University Accident Research Centre approximately 5.2 M Australians suffer a sports-related injury each year. Surveys indicate that the most common injuries (in order) are to the knee, ankle, foot, back and shoulder. Many of these injuries arise from the very popular winter sports we play.

 

Statistically, sports injuries peak in the months of May, June and July. This is not surprising because cold muscles, tendons and ligaments increase your risk of sustaining injury & as well our most popular contact sports like rugby & AFL are played in these months.

 

Regular exercise has been shown to reduce the probability of developing heart disease, diabetes, mental illness and many types of cancer (particularly breast and colon cancer).  So don't let the fear of sustaining a sports injury deter you from participating in winter exercise/sport. The benefits certainly outweigh the risks.

 

In order to reduce the risk of a winter sports injury, your Chiropractor is most likely to recommend some or all of the following:

 

- Get the correct advice on the right activity program for you

- Warm up and cool down

- Have the correct equipment for your activity

- Begin slowly and gradually build up to the challenge

- Keep hydrated

- Listen to your body

- Give yourself one or two recovery days each week

- Rest an injury, don’t try to ‘work through’ the pain

- Progress at your own pace and don’t overdo it

- Get regular chiropractic check-ups

 

Before beginning any exercise program, it is advised that you visit with your chiropractor, especially if you have had a previous injury or musculoskeletal condition. Your chiropractor is trained to assess/evaluate your body and offer valuable advice to assist you in preventing winter sports injuries.

 

Regular exercise and chiropractic care are recommended for a healthy lifestyle.

 

Towards Wellness

Fight Your Pillow.

Fold your pillow in half, then let go. If the pillow springs back, it’s in good shape. If it just lays there bent like a soggy potato chip, get rid of it. It’s not worthy of supporting your head and neck adequately while you sleep.

 

Stretch of the Month

Air squats warm up your lower body nicely.

1. Stand with your legs shoulder-width apart and arms at your side.

2. Slowly lower your glutes (buttocks) toward the ground as you lift your arms in front of you to shoulder level, aim to keep your knees in line with your feet.

3. As you squat, keep a neutral spine and lift your chest. It may help to focus on a spot in front of you.

4. Once your quadriceps (thighs) are level with the floor, reverse the motion and return to a starting position.

5. Repeat 10 to 15 times.

 

Acute Low Back Pain

Posted on 18 February, 2018 at 21:25 Comments comments (0)


Acute low back pain is a common problem in the western world and is a major cause of disability. It is difficult to estimate the incidence of low back pain as the incidence of first-ever episodes of low back pain is already high by early adulthood and symptoms tend to recur over time. The lifetime prevalence of non-specific (common) low back pain is estimated at 60% to 70% in industrialized countries ... The prevalence rate for children and adolescents is lower than that seen in adults but is rising (cited from www.who.int/medicines/areas/priority_medicines/Ch6_24LBP.pdf).

The lower back is the area of the spine between the bottom of the ribs and the pelvis. There are five movable lumbar vertebrae with discs in between them. They are supported by strong surrounding muscles and ligaments with spinal nerves existing between each of the vertebrae. The pelvis articulates with the spine and provides additional stability and support for the spine. All of these structures combine to make your body into a strong but flexible structure, allowing you mobility while protecting the spinal cord and nerves.

Low back pain is a very common problem in Australia– statistics show that 8 out of 10 Australians suffer from back pain at some time. It can be so painful that becomes extremely debilitating. Back pain is one of the most common reasons patients come to Chiropractors for help.

Research has found that chiropractic care has the following benefits, compared to conventional treatment options:

  • Decrease in pain relief medication use
  • Faster recovery times
  • Significant improvement in back pain symptoms
  • Significant improvement in physical activity tolerance

Chiropractors have found that patients who have had multiple episodes of acute low back pain find that over time these episodes can get more frequent, last longer and sometimes the pain will never completely be gone. Chiropractors believe that it is important to have a quality treatment program that addresses the movement of the spine to restore normal muscle control and function and try to prevent further episodes of acute low back pain.

Treatment may include:

  • Ice/Cold therapy
  • Therapeutic Exercises
  • Stretching tight muscles, joints, tendons and ligaments
  • Core stability exercises to improve bracing muscles
  • Teaching and prescription of a home exercise program to assist in recovery and prevent re-occurrence
  • Spinal adjustments
  • Pelvic alignment techniques
  • Dry needling
  • Trigger point therapy
  • Instruction in proper body mechanics during bending, lifting and carrying heavy objects
  • Ergonomic adjustments in the work place

Maintaining proper spinal function, staying active and with the help of beneficial chiropractic treatment may well be the best solution for your Acute Low Back Pain.

Stretch of the Month

The Pelvic Tilt


When you're suffering from lower-back pain, you might feel as if your entire pelvic area is immovable. This stretch can help you start to bring some movement back to this area gently.

Begin by lying on the floor with your knees bent and feet flat on the floor.

Try to relax your low back, keeping it in a neutral position (which means you should feel a slight curve in your low back if you place the top of your hand under your back).

Turn "on" your core muscles and then flatten your low back against the floor by slightly tilting your pelvis upward.

Repeat 12 to 15 times.

Towards Wellness

Simple Mindfulness Tip

Simple mindfulness techniques can help you manage stress and achieve more balance in your life. Set aside some time every day to practice deep breathing exercises. Focus on breathing deeply down into your tummy using your diaphragm to expand your lungs fully. This helps you to de-stress and promotes relaxation.

Facet Joint Syndrome

Posted on 1 December, 2017 at 1:55 Comments comments (0)

Facet Joint Syndrome, also called facet joint sprain is a common cause of back pain. The facet joints, also termed zygapophyseal joints, are located at the back of the spine. There are two joints at each level, one on either side of the spine.

The facet joints are classified as synovial joints and are enclosed within a joint capsule. There is synovial fluid within the capsule and the joint surfaces are covered with hyaline cartilage. The role of the facet joints is to control excessive movement especially in rotation and extension, and therefore provide stability for the spine.

Injuries to the facet joints can have many causes, it is caused by excessive movement causing damage to the joint capsule, which in turn cause swelling, inflammation and pain. The combination of bending and twisting at the same time is a common trigger for facet joint syndrome. The pain in turn causes a reactive muscle spasm, which is a protective mechanism. The result can be a sudden severe pain and inability to move comfortably, or pain that builds as the inflammation builds over a few hours.

Often, it is a seemingly insignificant movement that triggers the pain; most injuries are caused by what is called recurrent micro-trauma, it means many small repetitive injuries, until the proverbial 'last straw'. That is why people often hurt themselves doing very trivial things such as bending to pick up a pen, and they hurt themselves before they even get to lift the pen.

The initial treatment involves avoiding the movements that cause the joints to be painful, but prolonged rest is not advisable. Once the diagnosis is made the appropriate treatment can be given.

Treatment may include:

• Spinal manipulation/adjustments to release the muscle spasm.  The only way that inflammatory fluid and products are removed from the joint is through movement; the more movement that can be created in these joints, the quicker the inflammation is resolved.

ture is extremely important in spinal health and overall wellness. Your chiropractor will help you achieve good, healthy posture and give you exercises to do at home to help you maintain good posture and retrain your body to have better posture.

• Heat or cold therapy may be recommended to help control pain.

• Changes in activities you may be advised to take frequent breaks if you sit at a desk all day or to shorten your commute. There may be some activities that you won’t be able to do for a while or won’t be able to do for long periods of time until your back heals.

Chiropractic is a safe, effective, non-invasive, and drug free way to treat facet syndrome, relieve back pain, and help you regain your mobility. Talk to your chiropractor about your treatment options for facet syndrome.

Towards Wellness

Laughter is indeed the best medicine

It can relieve stress, boost your immune function, ease pain, burn calories, and improve your mood. To bring more laughter in your life, indulge in funny activities such as watching funny movies, being with funny people, and spend time with kids!

Stretch of the Month

Hip Flexor Stretch

1. Kneel with affected knee on the ground, same side arm goes back causing pelvis (hips) to shift forward, and back to extend.

2. Hold for 20- 30 seconds.

3. Repeat 3 times.


Referred Pain

Posted on 3 November, 2017 at 2:20 Comments comments (0)

Chiropractors are routinely asked ‘What is referred pain?’

You might be experiencing what you assume are minor aches and pains. These could occur anywhere in multiple forms, from tingling pain down the arms or legs to soreness in the hips. Often, the source of these pains is the spine, even when the pain is elsewhere. Referred pain is a real, common condition that can affect any part of the body. Referred pain may also  be a serious condition, since it might not be getting the proper attention.

Don’t ignore seemingly random pain and just hope it goes away on its own. Instead, seek help from someone who understands exactly how referred pain works and what causes it, a chiropractor.

This phenomenon occurs when the feedback loops of the Central Nervous System (CNS) are functioning poorly, or if too little or too much input is occurring. As many nerve messages are common to different organs, tissues and bones, the CNS can mix or confuse the direction of the messages.

Referred pain is a confusing concept to most people, but it becomes clearer when explained. Think of it like your car’s “check engine” light. When that light comes on, it’s a sign that there’s a problem under your hood. The light isn’t the problem: it merely represents one. The same is true for referred pain.

Since the spine is the core of your central nervous system, small subluxations (misalignments) of the spine are often the root cause of pain in organs or muscles. Long-term wear and tear of vertebral discs is often related to misalignments. Loss of the normal function of the spinal joints leads to a reuction in the nutrient provided to that disc and joint structure.  Muscles that are overworked may lead to nerve compression, another condition connected to referred pain.

There are many conditions that involve referred pain. A very common example is headaches, in which pain is referred to the base of the skull, the top of the head, the forehead, or to the temples. The source of the problem with headaches is very often the joints or muscles of the neck. Pain sensations travel through the nerves between the neck and head, and confusion in the nerve pathways results in pain being felt in the forehead, or temples. Pain into the back of the leg can be due to referred pain and may be mistaken for sciatica. Referred knee pain can occur when the knee joint cartilage wears away, exposing nerves in the area. Referred back pain can spread to the hips, mid back or legs.

Chiropractors are trained to locate the underlying source of pain, and restore proper functioning to the area. In a randomised controlled trial1 there was a favourable outcome for conservative treatment of people with referred pain. Thorough physical and neurological examination of areas of stress or tension can help pinpoint the existing spinal problem. From this point, a treatment program can be designed depending on the appropriate treatment for the original site of pain.

Reference:

1. J Chiropr Med. 2008 Sep;7(3):115-25. doi: 10.1016/j.jcm.2008.05.001.Chiropractic outcomes managing radiculopathy in a hospital setting: a retrospective review of 162 patients. Christensen KD, Buswell K.

Towards Wellness

LOL

Not in an email, not on Twitter or Facebook, but really: laugh out loud. Whether you like watching Family Guy or Seinfeld reruns, if it gets you chuckling, it’s good for your heart. Research from the University of Maryland Medical Centre shows that laughter helps relieve the stress that damages the endothelium, the tissue that forms the inner lining of blood vessels and helps your blood flow. It also promotes the healthy function of blood vessels.

Stretch of the Month

Hip Rotation Stretch

1. Place your feet slightly apart, and hands on hips.

2. Raise your knee-bent leg.

3. Perform knee rotation to the right and to the left.

4. Change the leg

5. Do 10 repetitions for each leg

 

 

Tailbone Pain

Posted on 20 October, 2017 at 3:10 Comments comments (0)

Tailbone pain happens when there is an injury in the coccyx. This pain is also called coccyx pain. The tailbone or coccyx is located at the bottom part of the spinal column. It protrudes the most when you are sitting down.

Falling is the most common way to sustain an injury to your tailbone. Many people will fall on their buttocks and feel an immediate and sharp pain in their tailbone that goes away after a time. But if you land directly on your tailbone, such as when you slip and fall on the stairs, it can cause a tailbone injury since the impact is directly on the tailbone.

Falls aren’t the only thing that can cause a tailbone injury. Sitting for long periods of time on hard pieces of furniture can cause pain and that type of tailbone pain can impact even those who are active otherwise. It can also be referred pain from the sacroiliac joints, pelvic muscles and the lower back. Women are more prone to coccyx pain during pregnancy or after giving birth. If you are experiencing this type of pain, chiropractic may be able to help.

When you injure your tailbone, the muscles surrounding it will become stiff. Swelling can occur and the coccyx may end up pulling away from where it should be, causing the nerves in the area to become irritated. You can experience inflammation that can cause even more pain and discomfort.

The Chiropractor will conduct a thorough musculoskeletal assessment to determine the cause of your Tailbone pain. Treatment may include;

Spinal Adjustment - If the tailbone moves out of alignment, causing irritation to the nerves and tissues around it, then having a chiropractor correct the misalignment may help to bring relief.

Hot and Cold Therapy - To enhance the healing process by reducing the inflammation on the injured area.

Exercise Prescription - Proper stretching exercises will prevent tearing and straining of the tendons and ligaments. Exercises strengthen the muscles the surround the coccyx as well as the muscles that support the spine.

Pelvic Alignment Techniques - Needed if the pain is caused by pelvic dysfunction.

Instruction in Proper Body Mechanics - During sitting, lying, bending & lifting.

Ergonomic Adjustments - In the home and or work place.

Supportive Pillows - Specifically designed pillow can be a fantastic way for you to feel more comfortable while sitting and assist your coccyx to heal faster. Cushions are round in shape with a small hole in the centre to allow for your coccyx to rest without any direct pressure upon it.


Towards Wellness

Sleep and Mental Health

Sleep and mental health are intimately linked. We all know that after a sleepless night we can feel a bit tired and irritable, but most of us can bounce back after a good night’s sleep. People who suffer from chronic sleep problems have more difficulty recognising and managing emotions, and are at double the risk of developing depression.


Stretch of the Month

Standing stretches can prep your body for more intense exercise. As part of your warm-up routine, these stretches will increase your heart rate faster than floor stretches. Try a leg-stretching exercise.

1. Stand facing a wall. Slowly lift your left foot and bring your heel to your buttock.

2. Grab hold of your left ankle with your left hand and place your right hand on the wall for stability.

3. Gently pull on your ankle until you feel a mild stretch in your right thigh.

4. Hold this stretch 10 seconds. Slowly return your leg to the original position.

5. Relax 10 seconds and repeat with right leg.


Headaches & Migraines

Posted on 24 May, 2017 at 19:45 Comments comments (0)

Headaches affect just about everyone at some point and they can present themselves in many different ways. The types of headaches Chiropractors typically see are; Tension, Jaw (TMJ), Cervicogenic headaches (originating in the neck) followed by Migraine headaches.

Tension Headache

Usually present as a generalised headache characterised as a dull tightness around the scalp. Tension headaches can affect concentration, mood and can cause nausea. The Jaw (TMJ) can also be involved which can be caused by clenching or grinding because of stress, jaw injury or misalignment.  These tend to be worse toward the end of the day.

Cervicogenic Headache

Typically one-sided intense non-throbbing headache that can cause nausea and vomiting if severe enough. It can feel like the pain is behind one eye ball. No visual disturbance or neurological signs. Usually involves pain and discomfort in the upper neck.

Migraine Headache

Usually an intense headache on one side that can involve nausea, vomiting and visual disturbances. Some migraines begin with visual disturbance like partial blind spots or squiggly lines in the visual field with the headache beginning after about 20 minutes. It has a throbbing pulsating nature. Due to its severity and the other symptoms the migraine patient cannot function and is usually bedridden.

Treatment

Your Chiropractor will perform a thorough neuro-musculoskeletal assessment of the neck and upper back, including: movement, posture, palpation, functional testing, strength testing and specific pain provocation tests to identify where exactly the headaches may be coming from and what is possibly causing them.

Patients with cervicogenic headache will often have altered neck posture or restricted cervical range of motion. The headache may be triggered or reproduced by active neck movement.

Many spinal related headaches will involve treatment via spinal adjustments and soft tissue techniques. The region usually involved is the upper cervical region.However, there are a number of muscles thoughout the region which may contribute to these headaches as well.

In tension related headaches the TMJ (Jaw Joint) is often involved due to stress. Specific techniques for the jaw may be used as well as discussing stress management techniques.

With migraines there can also be dietary factors as well as hormone factors that will be addressed sometimes involving co-management with other health professionals.  Most people that have migrainous headaches also suffer from other headaches, these may be a trigger for the migraine headaches occurring.

Research

A report released in 2001 by researchers at the Duke University Evidence-Based Practice Center in Durham, NC, found that "spinal manipulation resulted in almost immediate improvement for those headaches that originate in the neck, and had significantly fewer side effects and longer-lasting relief of tension-type headache than commonly prescribed medications." McCrory, Penzlen, Hasselblad, Gray (2001), Duke Evidence Report

These findings support an earlier study published in the Journal of Manipulative and Physiological Therapeutics that found spinal manipulative therapy to be very effective for treating tension headaches. Boline et al. (1995), Journal of Manipulative and Physiological Therapeutics

Stretch of the Month

Chin Tuck Stretch

This gentle stretch can help alleviate the aches associated with tight muscles around the neck and upper back. This can be done first thing in the morning, as well as during breaks at work to help minimise tightness and decrease the potential of tension related headaches.

 

1. Gently bend your head forwards with one hand whilst guiding your chin towards your chest with the other until you start to feel a stretch at the back of the neck.

2. Hold this position for 30 seconds and repeat a few times

 

Towards Wellness

Thought for Today Tomorrow……

Become aware of your thoughts. If you think negatively all the time, you are going to live in fear. This makes it impossible to ever live a happy life. The truth is our thoughts are our reality. This means that if you don’t want something as a reality in your life – stop thinking about it!

 

 

Children and Sports Injuries

Posted on 10 April, 2017 at 1:05 Comments comments (0)


Participation in youth sports is not only booming, it’s something children are starting at earlier ages. According to Dynamic Chiropractic – The Chiropractic News Source, almost 75 percent of families with children between the ages of 5 and 18 have at least one child who plays organised sports, either at school or on a community team. This provides many benefits – learning to work together as a team, boosting confidence, building camaraderie, and consistent physical activity. Correspondingly, as participation increases, injuries increase.

Did you know that almost 40% of all children, teenager and adolescent injuries are sports-related? Injuries in the young athlete are often trivialised. They are usually asked or encouraged to "toughen up and play through the pain." This approach is not in the young athlete's best interest for the following reasons:

• It often leads to delayed healing and return to sports.

• It can turn an easily treatable injury into one that becomes difficult to treat.

• In some cases, it can result in a permanent injury that precludes sports participation.

A child has many physical stresses to deal with during their growing years, and problems in children's spines can occur at almost any point in their development and growth. Factors that will affect the likelihood of a child sustaining an injury are:

• Physical makeup of the child. The natural strength of our ligaments, soft tissues and spine varies from person to person. Other factors such as body weight, posture and even hormonal factors can have an influence.

• In contact sports, the physical maturity of the child compared to their opponents.

• Degree of supervision.

• Use of protective equipment.

• The amount of adequate warm-up.

• The amount of sport played.

Children will benefit greatly from regular spinal and extremity examinations and screenings. Instead of waiting for a painful injury to create a state of pain and instability, young athletes should practice early intervention strategies, introduced to them by their Chiropractor.

Whether providing prevention education, structural adjustments or recommending ways to prevent future injury, Chiropractors have an important role to play with children who are young athletes.

Towards Wellness

Benefits of Exercise

Exercise releases feel-good endorphins and it’s a hard feeling to beat. Twenty minutes of exercise a day or three to four hours per week is what you should be aiming for at the very least. If you’re in an exercise slump, consider ways to change your routine around. Find a fit buddy to motivate you to make those early morning classes, or go for a run or a brisk walk at lunchtime. You’ll get some time out of the office and work up a sweat. Winning!

Stretch of the Month

Lower Leg Stretch

The peroneal muscles run down the outside of the lower leg and are difficult to stretch and so often neglected in a stretching routine.

1. Sit in a chair with one ankle resting on the other knee.

2. With your hands, point the foot (plantarflex) and turn the sole of the foot upwards (invert).

3. Hold for between 10 and 30 seconds.

Back Pain

Posted on 5 February, 2017 at 19:55 Comments comments (0)

Our spine is a sophisticated structure composed of bones, muscles, tendons and ligaments. We can sprain ligaments, strain muscles, rupture discs and irritate joints – all of which can cause back pain. We can have one or more of these innuries occur at the same time.

 

While we can all understand how accidents and sports injuries can cause back pain, sometimes even the simplest of movements (like picking a pencil up from the floor) can produce painful results. This is often the most common type of injury we see as Chiropractors; the reason for this is that we are very adaptible organsims, we cope and adapt and cope and adapt until the body reaches that point at which it can no longer cope and adapt; then we feel the resultant symptoms. In addition, arthritis, poor posture, obesity and emotional stress can cause or complicate back pain.

 

Research has found that chiropractic care has the following benefits, compared to conventional treatment options:

 

• Decrease in pain relief medication use

 

• Faster recovery times

 

• Significant improvement in back pain symptoms

 

• Significant improvement in physical activity tolerance

 

Chiropractors are trained in the surgery and drug free approach of disorders of the spine, nervous system and the musculoskeletal system. Chiropractors maintain a unique focus on spinal adjustments and treatment of surrounding structures, including, muscles, soft tissue and ligaments.

 

The Chiropractor will conduct a thorough musculoskeletal assessment to determine the cause of your back pain. The Chiropractor will put together a comprehensive and individualised treatment plan that is designed to address your specific condition and requirements for pain relief and long term healing.

 

Treatment may include:

 

• Spinal adjustments

 

• Pelvic alignment techniques

 

• Ice/Cold therapy

 

• Trigger point therapy

 

• Therapeutic Exercises

 

o Stretching tight muscles, joints, tendons and ligaments

 

o Core stability exercises to improve bracing muscles

 

o Teaching and prescription of a home exercise program to assist in recovery and prevent re-occurrence

 

• Instruction in proper body mechanics during bending, lifting and carrying heavy objects

 

• Ergonomic adjustments in the work place

 

Chiropractic care is considered to be the safe and effective treatment of back pain. If you have any questions or concerns regarding your spinal health, do not hesitate to contact your Chiropractor.

 

Towards Wellness

 

Smile

 

Laughter is indeed the best medicine. It can relieve stress, boost your immune function, ease pain, burn calories, and improve your mood. To bring more laughter in your life, indulge in funny activities such as watching funny movies, being with funny people, and spend time with kids!

 

Stretch of the Month

 

Back Flexion Stretch

 

Many back pain patients know the feeling of tension in the back, especially first thing in the morning. This Back Stretch can help bring back some suppleness and increase mobility, decreasing back pain and discomfort.

 

1. While lying on one's back, pull both knees to the chest while simultaneously flexing the head forward until a comfortable stretch is felt in a balled-up position.

Avoid Common Christmas Injuries

Posted on 7 December, 2016 at 19:50 Comments comments (0)

With the festive party season in full swing and holidays just around the corner, Chiropractors are urging everyone to take extra caution, to stay safe, injury-free and happy this Christmas. The best Christmas present you can yourself and family is; Your Health.

As much as we love this holiday and celebration period, it can sometimes take its toll on our body and mind and therefore also on our spine and nervous system. Whether it is overindulging in a bit too much Christmas pudding or wine, or lugging heavy Christmas presents around the shopping centre whilst stressing if you have everything organised in time for Christmas Day, or it’s a musculoskeletal injury from an intense run along the beach after months of inactivity, or low back pain from driving for long distances or lying poorly on the couch watching the Boxing Day Test, it can be a stressful time on the body and spine in many ways.

In order to enjoy a healthy and injury-free holiday, your Chiropractor is encouraging you to focus on your health, both physically and mentally.

Avoid sitting for long periods The holiday season can be a time where many Australians spend lying on the couch recovering from a large Christmas lunch or spent driving long distances to holiday destinations. Physical inactivity or low levels of physical activity is the fourth leading cause of death worldwide¹. Avoid sitting in one spot for more than 30 minutes without a short break. Get up and move about for at least two minutes every 20-30 minutes. Regular changes in posture have been shown improve comfort and reduce the risk of musculoskeletal injuries.

Buy gifts that encourage physical activity This Christmas, rather than getting your kids an iPod, consider a present like a cricket bat or a netball that will encourage physical activity and ultimately leading to lifestyle choices in the long run. Active Healthy Kids Australia’s Report Card on Physical Activity for Children has identified that worldwide, children’s fitness has been declining at the rate of 3% to 5% per decade since 1970, with Australian kids now in the bottom third of the world in fitness and inactivity. ²

Get active Getting a little more physical activity into your day doesn’t have to be a chore. Dust off the bicycles and go for a ride, plan a bushwalk or simply limit your couch time get up and get moving. If unsure what physical activity is right for you or your child’s age and experience, your Chiropractor can assess physical and motor development and suggest appropriate options.

Take it easy If doing things you don’t normally do, like your yearly renovations or gardening works, remember to take it easy and listen to your body for any warning signs that may indicate you have subluxations. Such as reduced range of motion, stiffness, pain or soreness, etc.

Don’t ignore your feelings Anxiety, depression and stress are very common during the festive season. Take some time out for yourself or your immediate family. Whether it is a hobby or a quiet getaway, take some time out and remember that stress can have a dramatic impact on your spinal health.

Get enough sleep. Plan for some early nights as the ‘silly’ season can cause havoc with our sleeping routines. Not sleeping enough throws more than your circadian rhythm out of balance. It is the deeper part of the sleep cycle where the hormones necessary for healing are released.

References:

[1] The Department of Health, Physical Activity and Sedentary Behaviour : Research and Statistics, accessed at http://www.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-active-evidence.htm

[2] Report Card, Report Card on Physical Activity for Children, the Active Healthy Kids Australia, 2014


 

Stretch of the Month

Lower Back Stretch 

After partying in heels’ ease tension in your lower back with a simple twist.

1. Lie down on the ground.

2. Close your eyes and breathe deeply as you bend your knees and plant your feet on the ground, hip-width apart.

3. Drop your knees to the left as you gently turn your head to the right.

4. Hold for two minutes.

5. Then drop your knees to the right, and turn your head to the left. Hold for two minutes.

 


Towards Wellness

Toast the New Year with just one glass of bubbly

You may be celebrating, but that doesn't mean that that you should send your judgment on holiday. Alcohol can interfere with your blood sugar by slowing the release of glucose into the bloodstream; it also contain a lot of calories - 89 calories per glass of white wine or champagne, 55 calories in a shot of vodka, and 170 calories in a pint of stout beer. What's more, alcohol breaks down your inhibitions and judgment, which makes you that much less likely to resist the junk foods that you would otherwise be able to pass up.

 


 

Chiropractic and Pregnancy

Posted on 9 November, 2016 at 1:55 Comments comments (0)

It has been reported that approximately 50% of all pregnant women experience back pain during their pregnancy (Journal of Obstetrics and Gynaecology). However, only 21% of pregnant women with back pain seek consultation with their medical physicians (Spine).

During pregnancy, there are several physiological and endocrinological changes that occur in preparation for creating the environment for the developing baby. The following changes may result in a misaligned spine or joints:

• Protruding abdomen and increased back curve

• Pelvic changes

• Postural adaptations

Establishing pelvic balance and alignment is another reason to obtain chiropractic care during pregnancy. When the pelvis is misaligned it may reduce the amount of room available for the developing baby. This restriction is called intrauterine constraint.

Although the female pelvis has enough strength and stability to successfully carry a baby, the extra weight gain of 10-16 kgs greatly increases the stress on the joints of the spine and pelvis during pregnancy. As the foetus develops during the 40 week pregnancy, the increasing weight is projected forward and the lumbar lordosis (arch of the low back) is increased, placing extra stress on the discs and spinal muscles.

A misaligned pelvis may also make it difficult for the baby to get into the best possible position for delivery. This can affect the mother’s ability to have a natural, non-invasive birth. Breech and posterior positions can interfere with the natural ease of labour and lead to interventions such as caesarean sections.

Chiropractic care during pregnancy may provide benefits for women who are pregnant. Potential benefits of chiropractic care during pregnancy may include:

• Maintaining a healthier pregnancy

• Controlling symptoms of nausea

• Reducing the time of labour and delivery

• Relieving back, neck or joint pain

• Preventing a potential caesarean delivery

If you or anyone that you know is pregnant or considering a pregnancy in the future, it is recommended that you consult a chiropractor and explore the benefits that chiropractic care may have for expectant mothers.

 

Towards Wellness

Silence your phone at night

An uninterrupted deep sleep helps your brain process memories, stress, and emotions. It boosts your mood and improves your memory. When you had a deep sleep at night, you will have more energy during the day. Likewise, deep sleep helps rejuvenate your body and repair damaged tissues.

Stretch of the Month

Shoulder circles

While seated or standing, rotate your shoulders backward and down in the largest circle you can make. This opens the chest, counteracting the rounded shoulders that are common among pregnant women.

 


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