Chiropractic Check-ups

When it comes to good health for you and your family, preventing a problem is much easier than treating a problem. In the long run, prevention also costs much less.
Chiropractic care is valuable for you, and is valuable for your children. Kids are natural explorers – they run, jump, climb things, fall down, and bounce around. Kids are resilient – this ability to recover quickly is one of the great benefits of being very young. Occasionally, one of these activity-related injuries impacts a child’s spine. Nothing obvious has happened and nothing hurts. But there may be subtle injuries to the spine that have a long-term effect on spinal nerve function.
Chiropractors are the spinal health experts. Helping to restore proper spinal biomechanics and improved nervous system function begins with a patientbs case history. This gives the chiropractor a background about your health, such as surgeries, accidents, the onset of your condition, and other details affecting your current health.
After reviewing your history and discussing your specific problem, a thorough orthopaedic, neurological, and chiropractic examination is performed. These examinations help identify areas of spinal malfunction and resulting nervous system deficit. The findings of these examinations are explained and a plan of chiropractic adjustments may be recommended. Progress is monitored with periodical examinations and follow-up reports.
Chiropractic uses safe and gentle, scientific methods for the relief of pain, spinal misalignment and nerve irritation. It is also effective in addressing many sports related injuries, like sprains and strains. If prevention sounds like a better idea, chiropractic also helps to keep your body functioning at its best.
Regular chiropractic checkups help keeps you in tip-top shape. Those who are active, have stressful lives, or want to be their very best, find that a schedule of preventative visits are helpful in the maintenance of good health and for keeping your body functioning at its best.

Acute Back Pain

At theB first signB of back pain, there are a few simple things you can do to provide short term relief and give your back the best chance of healing quickly. Make sure you call your Chiropractor to book an appointment, below are tips to help you manage your back pain:
Stay active: It may be tempting to stay in bed, it is important to keep moving as much as you comfortably can. By doing this, you can prevent stiffness and relieve muscle spasms. Your Chiropractor can prescribe a gentle exercise program tailored to suit your condition. They can also gradually progress your exercises to help you return to normal function as soon as possible.
Use ice: Ice has been shown to improve pain during the first 48 hours of back pain. A few easy options are ice bags and frozen peas.
Find comfortable positions: Although you should remain as active as possible during the early stages of back pain, there are times when you need to be lying or sitting down. Find positions that allow you the most comfort, especially when sleeping. Using a pillow under the knees when lying on your back and between your knees when lying on your side can offer support and relief from pain. When sitting ensure your lower back is supported. You can use a rolled up towel placed in the small arch of your back. This will help provide support and may relieve the pain.
Stay positive: Back pain is a distressing and disabling condition, but it is important to remember that you will get better. With proper treatment you should regain normal, pain-free movement as well as improving the strength of the key supporting muscles that surround your spine.

Winter Sports

SportB is an important part of the culture inB Australia, with a long history in the country dating back to the pre-colonial period.
Australia’s mild winters mean that in most parts of Australia, regular outdoor sports can be played all year, and indeed more vigorous sports are more comfortably played in winter.
Did you know that there 5.2 million Australians suffer sports-related injuries each year.
The most common sport/leisure activities related to injuries within each age group
 

Sport/Leisure Activity 0 -14yrs old 15-34yrs old 35-54yrs old 55+yrs old
Acrobatic sports b      
Basketball b b    
Cricket     b b
Cycling b b b b
Equestrian sports b b b b
Australian Rules Football b b    
Rugby League & Union b b b  
Soccer b b b b
Individual athletic activities       b
Motorcycle Inc. dirt bike racing & jumping b b b b
Netball     b  
Racquet sports     b b
Skating & rollerblading b b    
Surfing & boogie boarding   b b b
Swimming b     b
Target & precision sports       b

B
Sports injury rates peak during the winter months of May, June and July, which is not surprising because cold muscles, tendons and ligaments increase your risk of being hurt.
Some suggestions for sports training in cold conditions include:

  • winter-sportsWear appropriate warm clothing.
  • Multiple layers of clothing trap more body heat than one bulky item.
  • Devote more time to warming up and stretching before exercising.
  • Keep up your fluid intake as the cold weather can still cause fluid loss.
  • Wear sun protection, particularly if youbre at the snow.
  • Donbt push yourself too far or too fast, particularly if youbre a beginner.

Exercise and Core Stability

The phrase “core stability” is one that gets thrown around a lot by trainers, athletes, therapists and doctors.B The average person probably knows that they need good core stability, but may not exactly understand why.
We have all been told we need it and that it will prevent us from hurting our backs, pelvises and necks. Below are the answers to your common questions about Core Stability;
Did we ever have it?
Yes! B Core strength is not something foreign that has to be trained to each and every one of us. B We all have or had some level of it but usually some of us have got into bad habits (like sustained postures at work) or have had injuries that have gradually weakened it.
What is it?
In the simplest definition, your core is what’s left after you exclude your arms, legs and head.B Functionally, it’s your spine, ribs and pelvis and all the muscles attached to them.
Core strength is basically the bodybs ability to stabilise the trunk and spine with muscles while moving in any direction. B A loss in core strength is when excessive movement/instability is seen within a movement. B This can be driven by a gradual process, or can be quite sudden, particularly in the presence of an injury.
Which muscles are our stability muscles? B
In regards to core stability, the most important muscles are the diaphragm, transversus abdominis, multifidus, internal and external obliques, and the muscles of the pelvic floor.
Do I need to have a strong core?
By having a strong bcoreb allows the deep muscles to act like a corset that supports your lower spine, this is especially important during activities such as bending or lifting while digging in the garden, picking up your children, perfecting that golf swing or kicking a football.
Core stability is also important for athletic performance.B Anytime you move your arms or legs, your core stabilisers are actually the first muscles to fire.B Once your core is stabilised, it becomes a solid foundation for your arm and leg muscles. If you don’t have good core stability, you now have a weak link.B You’ll be less efficient and weaker in any arm or leg movements.B You are also asking for injuries, as your arm and leg muscles are now being strained more often.
Which exercises are best?
Pilates is one of the most popular and safest forms of exercise that can be used to help develop bcore stabilityb. Many of the Pilates exercises are simple yet challenging. It is suitable for all ages and levels of ability, and overtime as you get stronger the exercises can be progressed in difficulty level.
Is it wise to see a Chiropractor before committing to Core Stability Exercises?
Yes, very often our bodies carry some form of muscle inbalance due to how we have lived our lives. We also may have a long term rotation in the spine due to a slightly shortened leg or an old injury that may have left you weaker or stronger on one side. When attempting to do exercises that require symmetrical controlled movements, a shortened muscle on one side of the back will take all the strain.
We know that the ligaments of the spine only provide stability at the extreme end range of movement. It is the middle and deeper layer muscles which are responsible for the majority of the stabilisation required to keep the back functioning properly.
Exercise b like any therapy b is not without its risks.B Any other exercise program may result in pain or injury. To reduce your risk of injury, consult your Chiropractor before beginning any exercise program.

Headaches

If youbre a sufferer of headaches or migraines, you donbt need convincing that theybre one of the most painful, debilitating conditions you could possibly suffer. There are many different names for headaches, such as cephalgia, migraines, cluster headaches, tension headaches.
 
A frequent and overlooked cause of headaches is the of irritation to the nerves that affect the head, neck and face, this nerve irritation can come from spinal and cranial misalignments (subluxations). When spinal nerves and related tissues are stretched or irritated, they can produce throbbing headaches. Medications may cover up these warning signs, but do not correct the underlying structural cause.
 
Stressors that can course headaches:
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Physical stress eg. Not enough exercise and movement in our daily lives, computer and ipad/tablet work, holding the head in one position for sustained periods, incorrect pillow height, falls and knocks and bumps on the head and tailbone, incorrect lifting at work or at the gym.
 
In childhood physical stress can be a result of intra uterine constraint, birth trauma, forceps, vacuum extraction, falls, bumps, and nowadays, computers iPads and tablets are a notable source of physical stress.
B
Mental stress e.g. Not enough sleep, home, family and work stress, unreasonable expectations of what is possible in a day, exams, over commitment to others, not enough personal time especially for parents, poor mental attitude.
Chemical stress e.g. Daily consumption of processed and fast foods, not to mention the numerous chemicals man made and natural that we are exposed to on a daily basis.
 
It is common knowledge within the Chiropractic profession that care aimed at correcting spinal and cranial and dental misalignments (subluxations) will result in the elimination or if not, alleviation, of many types of headaches. When you combine this with minimising the stressors that may contribute to the headaches positive results are maximised.
It’s a common misconception that chiropractic care is a reactive treatment meant to address existing back pain and discomfort. For this reason, some people simply don’t consider this avenue before an actual problem arises. In reality, a routine chiropractic adjustment can be part of a proactive approach to overall health and well-being, freeing your body to manage pain and strain more effectively. These benefits can be enjoyed at any age, even during childhood.

The Spine

The spine is made of 33 individual bones stacked one on top of the other. Ligaments and muscles connect the bones together and keep them aligned. The spinal column provides the main support for your body, allowing you to stand upright, bend, and twist.B Protected deep inside the bones, the spinal cord connects your body to the brain, allowing movement of your arms and legs. Strong muscles and bones, flexible tendons and ligaments, and sensitive nerves contribute to a healthy spine. Keeping your spine healthy is vital if you want to live an active life.
 
Chiropractors are the recognised experts in keeping your spine healthy. The chiropractic profession has always been at the forefront of providing information, tips and tools about the prevention of spinal disorders for over 100 years.
 
Common spinal disorders that have a profound effect on your overall health are;

  • spineBack pain
  • Neck pain
  • Degenerative disc disease
  • Scoliosis

 
These treatable conditions can impact a personbs ability to work and enjoy everyday activities.B They can even disrupt healthy sleep patterns.B Most chiropractic patients report that the activities of their daily lives improve under chiropractic care.
 
This yearbs World Spine Day theme of bStraighten Up and Moveb seems to be an appropriate reminder that all family members should go for a spinal bcheck-upb to identify any abnormalities in the structure or the movement patterns of their spines.
 
If you have any questions regarding yourself and/or your familybs spinal health, make an appointment today to see your Chiropractor.

Chiropractic and Pregnancy

As many new mothers can attest, the muscle strains of pregnancy are very real and can be more than just a nuisance. The average weight gain of 10-16kgs, combined with the increased stress placed on the body by the baby, may result in severe discomfort. Studies have found that about half of all expectant mothers will develop low-back pain at some point during their pregnancies. This is especially true during late pregnancy, when the baby’s head presses down on a woman’s back, legs, and buttocks, irritating her sciatic nerve. And for those who already suffer from low-back pain, the problem can become even worse.
Chiropractors recommend the following tips for pregnant women:
Exercise

  • Safe exercise during pregnancy can help strengthen your muscles and prevent discomfort. Try exercising at least three times a week, gently stretching before and after exercise. If you weren’t active before your pregnancy, check with your doctor before starting or continuing any exercise.
  • Stop your exercise routine immediately if you notice any unusual symptoms, such as vaginal bleeding, dizziness, nausea, weakness, blurred vision, increased swelling, or heart palpitations.

Health and Safety

  • Wear flat, sensible shoes. High or chunky heels can exacerbate postural imbalances and make you less steady on your feet, especially as your pregnancy progresses.
  • When picking up children, bend from the knees, not the waist. And never turn your head when you lift. Avoid picking up heavy objects, if possible.
  • Get plenty of rest. Pamper yourself and ask for help if you need it. Take a nap if you’re tired, or lie down and elevate your feet for a few moments when you need a break.

Pregnancy Ergonomics: Your Bed and Desk

  • Sleep on your side with a pillow between your knees to take pressure off your lower back. Full-length “body pillows” or “pregnancy wedges” may be helpful. Lying on your left side allows unobstructed blood flow and helps your kidneys flush waste from your body.
  • If you have to sit at a computer for long hours, make your workstation ergonomically correct. Position the computer monitor so the top of the screen is at or below your eye level, and place your feet on a small footrest to take pressure off your legs and feet. Take periodic breaks every 30 minutes with a quick walk around the office.

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How Can Your Chiropractor Help?
Before you become pregnant, your Chiropractic can detect any imbalances in the pelvis or elsewhere in your body that could contribute to pregnancy discomfort or possible neuromusculoskeletal problems after childbirth.
Many pregnant women have found that chiropractic adjustments provide relief from the increased low-back pain brought on by pregnancy. Chiropractic adjustments are safe for the pregnant woman and her baby and can be especially attractive to those who are trying to avoid medications in treating their back pain. Chiropractors can also offer nutrition, ergonomic, and exercise advice to help a woman enjoy a healthy pregnancy.
Chiropractic care can also help after childbirth. In the eight weeks following labour and delivery, the ligaments that loosened during pregnancy begin to tighten up again. Ideally, joint problems brought on during pregnancy from improper lifting or reaching should be treated before the ligaments return to their pre-pregnancy state-to prevent muscle tension, headaches, rib discomfort, and shoulder problems.

Helpful Tips for Surviving Christmas

Christmas is a time for merry-making and family get-togethers, but it can have its pressures too. The family is stuck in the house, the kids are overexcited, there’s the tree to decorate, presents to buy and wrap, and food to cook. It’s no wonder the festive feeling can fizzle out.
 
Make sure this Christmas doesn’t become a day to remember for all the wrong reasons. Follow these helpful tips:

  • If there have been any family rows during the year, resolve them. Tell the people you argued with that you’re looking forward to seeing them. Ask if you can get together before Christmas to talk about whatever problem you had.
  • Plan the day and share out the jobs that need to be done. Don’t slave away for hours on your own and feel like people have taken advantage of you.
  • Discuss your plans with others, including any children who will be there, so that you can listen to their ideas and wishes for the day. Then you can come up with a celebration which includes things that please everyone.
  • Have a timetable for Christmas Day so that you don’t all sit around for hours doing nothing. Try to make sure you won’t be spending a lot of time with a difficult person or someone you don’t get along with.
  • Don’t drink too much. Drinking excessively is never a good idea.
  • Children can get overexcited, so plan a lovely long walk for a change of scene and some fresh air.Everybody will feel better and pleasantly tired instead of irritably tired.

 
Merry Christmas

Shoulder Injuries

Your shoulders are composed of large muscles that regularly exert themselves when carrying, lifting, pushing, and pulling, all movements you will do countless times over your life time. Because of the extent of its use, shoulder injuries are commonplace.
B
B bShoulderb is a colloquial term used to describe a four jointed system:
B

  • Linking the shoulder blade (scapula) and upper arm (humerus) is the glenohumeral joint. The muscles surrounding this structure are known as the rotator cuff.
  • Connecting the collar bone (clavicle) and scapula is the acromio-clavicular joint.
  • Joining the clavicle and breast bone (sternum) is the sternoclavicular joint.
  • Finally the so-called bvirtual jointb between the chest wall and scapula.

Shoulder injuries will typically involve these joints and any surrounding musculature, specific damage to elements of this system will limit specific ranges of motion. The shoulder is actually capable of a broader range of motion than any other part of the body, able to assume approximately 1600 different positions. Unfortunately, this carries with it a resulting instability that often results in injury.
Most Common Shoulder Problems
The most common shoulder problems are:

  • shoulder-pain-webDislocation
  • Separation
  • Rotator cuff disease
  • Rotator cuff tear
  • Frozen shoulder
  • Fracture
  • Arthritis

Shoulder injury symptoms typically include shoulder pain, shoulder weakness, a stiff shoulder and shoulder joint instability. Shoulder pain and shoulder injuries frequently occur due to trauma or sporting overuse.
The symptoms and treatment of shoulder problems vary, depending on the type of problem.
Chiropractic care and advice can dramatically improve the treatment and prevention of shoulder pain.

Living with Arthritis Blog

If you have arthritis, carrying out tasks around the home can be a challenge. However, making some practical changes to your home and changing the way you work should make things easier.
 
Practical tips that could help include:

  • Keeping things in easyB reach
  • Using a hand rail to help you get up and down the stairs
  • Using long-handled tools to pick things up or to clean
  • Fitting levers toB taps to make them easier to turn
  • Using electric kitchen equipment, such as tin openers, when preparing food

 
If you have arthritis, there are a number of things you can do to manage your symptoms and improve your quality of life.
For example, you can:

  • Control your weight to ease pressure on your joints.
  • Avoid stress or injury to your joints to prevent or reduce the severity of osteoarthritis.
  • Ensure good posture to strengthen healthy joint structure.
  • Use Chiropractic care and a walking stick or cane to help prevent your condition getting worse.
  • Ensure that you regularly undertake weight-bearing exercise, such as walking, to help prevent osteoarthritis. This type of exercise will increase the strength of the muscles that support your joints.
  • Calcium-rich foods (including dairy products, nuts, seeds and fish) and foods rich in omega-3 all contribute to a healthy, balanced diet which will help manage your arthritis. They will also reduce your risk of developing health complications such as heart disease, osteoporosis (weak and brittle bones) and obesity.