Is your pillow supporting you while you sleep? How do you know if it’s a good one or not? Here’s a little tip from Dr Craig and Dr Paul when it comes to pillow quality:
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.
Check you pillow tonight!
Australia is a sports-loving nation, winter is a time when many of our most popular sports for both spectators & players are in action. 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 (in order): general health and fitness, weight loss, to have fun and enjoy social benefits.
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.
The fear of sustaining a sports injury should not deter someone from participating in winter exercise/sport. 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). 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.
#1 It makes your skin look better:
Revving up your blood flow through aerobic exercises helps deliver oxygen and nutrients to your skin improving the health and look of your skin almost instantly!
#2 Helps with recovery from major illnesses:
In a recent study done of more than 300 clinic trails, researchers found that exercise is effective at helping those recovering from stroke. For decades people suffering certain diseases have been advised not to exercise however this recent study concludes that getting your heart rate up actually helps with rehabilitation.
#3 Shrinks your fat cells:
Ok so we all know that one of the benefits of exercise can be weight loss but what we may not know is that by exercising regularly we are gaining a stronger cardiovascular system. This benefits you not only while youb re working out but after as well. A strong cardiovascular system produces more oxygen which helps turn your fat into energy. So if youb re cardiovascular system is in good health youb re burning fat cells outside of your workouts!
#4 It makes you smarter:
As we age our brain cells deplete, and although we cannot generate new brain cells exercise has been proven to slow down brain cell loss! One study shows that after only six weeks of training improves your memory and attention span!
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There are plenty of reasons to workout. If youb re looking to benefit from these reasons or others everybody should take the time to get at least 30 minutes of exercise per day to keep both your mind and body healthy. For only 2% of your 24hr day you reap benefits that last a lifetime! LETS GET MOVING!
Forward Fold Stretch
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 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.
There are many great reasons to exercise! Whether you’re changing your physical appearance, wanting to feel stronger or just simply feel healthier the bonus is, all these reasons will also help improve your cardiovascular health!
Exercise, while promoting weight loss, helps to reduce blood pressure. It can also reduce the “bad” kind of cholesterol while increasing the “good” kind and helps the body to control blood glucose levels. It only takes 30 minutes or more of moderate intensity exercise to improve the body’s ability to take in and use the oxygen we breathe, improving energy levels. Increased energy means increased blood flow which leads to a healthier heart beat!
The best types of exercise to improve heart health are:
Circuit training: High intensity workouts that allow for short breaks between exercises, such as HIIT classes. Cycling and interval training also works great!
Swimming: Not only does it get the heart pumping, it will also improve strength and is more gentle on your joints.
Weight training: Many over look weight training for heart health, however some suggest it may be just as good, if not better than cardio. Weight training increases blood flow to the active muscles which helps reduce the pressure in the arteries helping to lower blood pressure.
Yoga: Stress and anxiety are one of the biggest causes of cardiovascular issues. Yoga helps to lower stress levels and improves your heart rate, even while you’re relaxed!
Adding exercise to your daily routine, as well as other healthy lifestyle factors can significantly decrease the risk of heart disease. Start small with a brisk walk, and work your way up to more exercise options when you’re feeling you are able to. Your heart and the rest of your body will thank you for it, we promise!
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.
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.
Whether you are a newbie or an expert in exercising, it is essential to warm up and stretch before you exercise.
Warming up is necessary as it helps to prepare your body for exercises by increasing your heart rate and improving blood circulation. It even prepares you mentally for your workout.