Headaches

This month we focus on what has become a growing problem for our patients b headaches (HA).
 
90% of all HA are primary HA, usually appearing between the ages of 20 – 40 years old. The most common types of primary HA are migraines and tension-type HA (as printed in the textbook bEvaluation & Management of Headacheb). They each have different characteristics.
 
Migraines typically present with pulsing head pain, nausea, difficulty tolerating bright light and difficulty tolerating noise. The traditional theory of migraines suggested that they were the result of a problem with blood flow through the small blood vessels of the brain.B Migraines are now thought to be caused by an irritation of the nerves in the brain (as published in the journal bBrainb).
 
Tension-type HA usually present with a non-pulsing bband-likeb pressure on both sides of the head, not accompanied by other symptoms (as published in the Journal of the American Medical Association).B
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Another (less common) type of primary HA is a Cluster HA, characterised by short episodes (15 minutes b 3 hours) of severe pain, usually around one eye, which occur at the same time every day (printed in the textbook Harrisonbs Principles of Internal Medicine).
 
The other form of HA would be secondary HA.B These can be caused by problems elsewhere in the head or neck.B One of the non-threatening secondary HA is cervicogenic (coming from the neck) which are frequently encountered in chiropractic clinics and resolved quite successfully through chiropractic management.B Another non-threatening secondary HA is due to medication overuse (according to the UK NHS).B One possible indication that your HA is due to medication overuse would be that your HAs are getting worse with the continuation of the medication.B
B
Your chiropractor is trained to recognise the difference between these two benign secondary HAs.B You will be referred to your GP if your HA appears to be medication related, and your chiropractor can successfully manage your HA if it is due to a problem in your neck.
 
However, there are other more serious causes of secondary HA. The university chiropractic programs devote considerable time and resources to the study of differential diagnosis and bred flagb identification.B This allows your chiropractor to determine the cause of your HA, whether it poses a potential threat to you or not, and make the appropriate medical referral if required.
 
With the widespread utilisation of computers, tablets and smart phones, patients are spending much more time in front of screens, monitors and electronic devices. This had led to an increase in the reported incidence of neck pain and HA in Australia.B Is it any wonder why over 200,000 Australians consult a chiropractor each week (according to the Chiropractors Association of Australia)?

Natural Oils for Winter Skin

Natural oils are the ideal solution for winter skin problems. Not only do they provide moisture, but in their natural state, natural oils often contain anti-aging nutrients that can repair damaged skin and help prevent further damage. Some of these include:

  • Coconut oil is probably the best known natural skin care oil. In addition to being a moisturising oil, it contains vitamin E and a molecule called squalene whose chemical structure closely resembles the skin’s sebum
  • Shea butter forms a barrier between the elements and the skin and seals in moisture. Natural therapists also often recommend shea butter for its ability to help heal scar tissue produced by stretch marks and hyper-pigmentation.
  • Argan oil Studies have shown that the scientific secret behind this beauty secret is the abundance of nutrients and antioxidants.
  • Jojoba has some very distinguishing properties; one of them being that instead of producing a plant oil, it produces a wax ester that is nearly identical to skin sebum. Jojoba oil also contains antibacterial properties and high levels of antioxidants.

Quadriceps Stretch

  1. Using a towel, lie on your stomach.
  2. Attach the band your right foot and pull your heel to your butt.
  3. Hold this stretch for 1 min.
  4. Repeat 3 times.
  5. Change legs and repeat 3 times.

Core Stability Exercises

One of the popular topics in the fitness industry over the past few years has been bcore stabilityb.B This is not merely the next exercise fad. Core stability is considered essential for preventing injuries to the lumbar spine.
 
Core stability is a misunderstood term. Typically, bthe coreb is associated with the strength of the abdominal muscles.B For the purpose of designing an exercise routine, we need to include the hip muscles, pelvic floor muscles and low back in our model of bthe coreb.B The lumbar spine (low back) is primarily responsible for posture and providing stability for the muscle contractions used in our bodybs movement patterns.B The low back should be considered in the bcore packageb because it serves as an anchor for other muscles that create stable body movement patterns.
 
Whenever a body movement is initiated, the core muscles are tensed first.B This forms a stable ball-like bcoreb region against which the mechanical forces of our movement patterns are balanced and coordinated with our body posture.
 
It is commonly accepted that core stability is essential for the maintenance of an upright posture.B Without core stability, the low back is not supported internally, and therefore may be more prone to injury through strains caused by even mild exercise.B A routine chiropractic assessment can help to determine which patients may be more pre-disposed to lumbar (low back) injuries due to exercise.
 
While core stability exercises assist in promoting safe movement patterns, they may not be necessary for all patients:
 
Studies suggest that core stability exercises may only produce the same benefits as general, non-specific exercise (Journal of Physiotherapy – 2008, 2009, Journal of Clinical Rehabilitation – 2006).
 
Another published study suggests that core stability exercises may only produce the same benefits as walking (Australian Journal of Physiotherapy – 2009).
 
Despite the fact that most elite sports training programs include core stability regimes, core stability exercises failed to demonstrate an improvement in sports performance (Journal of Sports Medicine – 2008).
 
While the published research may suggest that core stability exercises do not produce vastly superior results over general exercise programs, the introduction of a core stability exercise regime improves the strength and stability of the spine and spinal muscles.
 
Because chiropractic care places a strong focus on healthy spines, posture and efficient movement patterns, core stability exercises may enhance the benefits of receiving regular chiropractic treatment.
 
As a spinal specialist, your family chiropractor can provide you with simple, safe and non-strenuous exercises to strengthen your bcoreb and stabilise your spine.

Winter Sports Injuries

Australia is a sports-loving nation, as both participants and spectators.B Australiabs mild winters mean that in most parts of Australia, participation in outdoor exercise and sports can occur all year round.B According to the Australian Bureau of Statistics (ABS), over 60% of Australians participate in sports and exercise programs.
 
The Medibank Private Safe Sports Report found that their memberbs main motivation to exercise were (in order): general health and fitness, weight loss, to have fun and enjoy social benefits.
 
The report also revealed that bindividualb rather than bteam-basedb activities were the most popular.B This is consistent with published data from the ABS Year Book.B 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.
 
Statistically, sports injuries peak in the months of May, June and July.B This is not surprising because cold muscles, tendons and ligaments increase your risk of sustaining injury.
 
The fear of sustaining a sports injury should not deter someone from participating in winter exercise/sport.B 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).B The benefits certainly outweigh the risks.
 
Dr Peter Larkins is a noted sports medicine specialist (as well as being an Olympic athlete and media personality) in Australia.B In order to reduce the risk of a winter sports injury, Dr Larkins recommends:
 

  • Winter Sports May 2014Get 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, donbt try to bwork throughb the pain
  • Progress at your own pace and donbt overdo it

 
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.B 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.

Be Pro-Active for Health in Winter

Being proactive about your health and wellbeing in winter will help ensure that you make it through the cooler months cold and flu-free, and in tip-top shape to enjoy the summer. Below are some tips:
Keep exercising It’s hard to get motivated when it’s cold and dark, but your body has to work overtime to get warm, so you can burn more kilojoules on that early morning walk or run. If it’s too cold outside, go to the gym or do laps at an indoor pool.
Eat well Keep your immune system in shape by making sure you’re eating a healthy diet.
Dose up on vitamins and minerals Iron, zinc and vitamin C are also key to a healthy immune system. Look for dark, leafy greens and red and yellow vegetables, which are all high in antioxidants.
Stay hydrated Drink at least eight glasses of water each day. If cold water is unappealing when the mercury dips, try boiled water with a slice of lemon.

The Bridge

  1. gentlebridgeLie on the floor with your knees bent and feet flat on the floor.
  2. Squeeze your gluteals and then push your hips up until there is a straight line through knee and hip to upper body and shoulders remain on the floor.
  3. Hold for 1 minute.

Tips to cool down this Summer

Use your air conditioner.
No air conditioning then put a bowl of ice in front of your fan. If youbre using a basic fan, this can greatly increase its effectiveness.
Keep a spray bottle of water in the fridge. Spritzing yourself then provides a fast way to cool down..
Keep the curtains drawn. Keeping the sunlight out is more effective than opening the windows, especially on still days.
Take advantage of public air conditioning. You donbt have to stay at home: head to a shopping centre or a public library to take advantage of cooler temperatures.
Drink plenty of cooling liquids. 8 glasses a day of water is essential.

Elbow Prop

  1. Begin lying on your front.
  2. Slowly move up onto your elbows provided there is no increase in symptoms.
  3. Hold this position for 2 seconds and then return to lying flat.
  4. Repeat 10 times provided the exercise is pain free.

Sacroiliac Joint Dysfunction

The sacroiliac joint is located in the lower part of the back and joins the tail bone (sacrum) to one of the pelvic bones (ilium). There are two sacroiliac joints b one on either side of the spine. The sacroiliac joints act to transfer weight from the spine to the pelvis and allow a small amount of movement to occur.
A painful sacroiliac joint is one of the more common causes of mechanical low back pain. Sacroiliac joint dysfunction may occur from excessive forces being applied to the sacroiliac joint. This can be from bending, sitting, lifting, arching or twisting movements of the spine, or, from weight bearing forces associated with running or jumping. Injury to the sacroiliac joint may occur traumatically or due to repetitive or prolonged forces over time.
How Can a Chiropractor Help with Sacroiliac Joint Dysfunction
B
Chiropractors are experts at locating and correcting problems in the joints of the spine and pelvis, these are calledB subluxations. Subluxations occur when there is an injury to the joint and the joint becomes misaligned, and stuck out of place. A subluxation also causes interference in the proper function of the nervous system. Chiropractors locate and correct subluxations. This includes sacroiliac joint dysfunction. Chiropractic is non-invasive, safe and extremely effective. Chiropractic addresses the underlying cause of the problem rather than simply trying to mask the symptoms.
 
Treatment may comprise of:

  • Sacroiliac Joint Dysfunction Feb 2014 WEBManipulation & Mobilisation
  • Exercise focusing on strengthening the core stabiliser muscles of the spine and trunk and on maintaining mobility of the sacroiliac joints
  • Soft tissue massage
  • Taping
  • Use of a sacroiliac belt or lumbar brace
  • Use of a lumbar roll for sitting
  • Correction of any leg length discrepancy
  • Dry needling
  • Activity modification advice
  • Biomechanical correction
  • Ergonomic advice
  • A gradual return to activity program

 
The recovery time for sacroiliac joint dysfunction may vary from patient to patient depending on compliance with Chiropractic Care. With ideal treatment, patients may be pain free in as little as several days, although typically this may take 2 b 3 weeks. It is important to note, however, that injured tissue takes approximately 6 weeks to restore the majority of its strength in ideal healing conditions. Care must therefore be taken when returning to activity during this period.