Improving your Child’s Posture

Posted by on 11:57 am in Uncategorized | Comments Off on Improving your Child’s Posture

Getting children involved in sports and fitness is the perfect way to deter them from becoming overweight and facing the problems of obesity early on in life. Many gyms offer tailored classes for children, aimed at educating them in proper technique and improving their quality of life. However any good general chiropractor will attest to the need for proper footwear and carefully monitored techniques to reduce the risk of lower back injuries, which can have a detrimental effect on children who are still growing. These issues are offer exaggerated but poor posture whilst sitting down at school for long periods of time, leading to discomfort in the lower vertebrae. Appropriate Footwear Despite many children’s classes utilising bodyweight exercises and cardiovascular training as opposed to heavy strength training, adequate footwear is still essential. Even though it may seem like a pair of trainers won’t impact the lower back this couldn’t be further from the truth. Whilst children are unlikely to need dedicated Olympic lifting shoes or high-end cross-training footwear, having a suitable amount of support and cushioning is imperative to minimising impact related strains, as the downward force of the upper body’s weight increases with each stride, causing strain on the lumbar region. It’s also important that the shoe allows for adequate support of the ankle and is able to stand up to the rigours of sprinting and quick changes in direction, as football and suicide runs are often exercises used for their great cardiovascular benefits.  For children, consider getting them good quality running trainers that have been fitted professionally. This will ensure that their gait and running stride have been taken into account, as well as the pronation of the foot. This is where the foot rolls in a particular direction when it lands, and if suitable trainers or shoes are not worn this causes the legs and ankles to work overtime to stabilise the lower body, which in turn effects the hip flexors and lower back, leading to pain and discomfort.  Fitness Classes If you’re sending your child to fitness classes you need to be aware of the type of exercises they may be taking part in. Whilst most of the time simple cardiovascular circuits will be used alongside a variety of sports, having some basic core strengthening exercises will really help your child’s postural development. Exercises like planks, dorsal raises and crunches are easy to perform and carry with them a very low risk of injury. Yet they can really help to create muscular balance around the abdomen and lower spine, which can support your child’s posture, especially when sitting for long periods of time at...

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Eat that Ache Away: 5 Foods to Help Combat Back and Joint Pain

Posted by on 10:54 am in Uncategorized | Comments Off on Eat that Ache Away: 5 Foods to Help Combat Back and Joint Pain

Joint, back and neck pain caused by arthritis is a very common complaint, with over 3.85 million Australians seeking treatment in 2014. While nothing can complete with visiting a medical professional such as a chiropractor, there are small changes you can make to your lifestyle to help relieve the aches associated with joint pain. While there is no diet which can cure joint and back pain, studies have shown that eating certain foods can help to reduce inflammation, boost your immune system while also strengthening your bones. Below we look at 5 foods which can help you to combat join pain with every meal. A Fishy for your Dishy Fish such as salmon, mackerel, anchovies, rainbow trout, herring and tuna are all loaded with omega-3 fatty acids. Omega-3 acids have been shown to help reduce inflammation by limiting the production of enzymes which erode cartilage. Study participants reported, less fatigue, less overall pain, less joint stiffness, a reduction in joint swelling and tenderness. The National Health and Medical Research Council have recommended that Australians eat more fish. Opt for some Oil Oils are packed with biologically active compounds which have been linked to helping to reducing the damage to joints caused by rheumatoid arthritis. Extra virgin olive oil contains oleocanthal, which has been found to have similar properties to anti-inflammatory drugs which are used to treat joint pain. Walnut oil contains high levels of omega-3 acids, which can also help to combat inflammation of the joints. Eat Berries to Beat Back (and Joint) Pain Berries such as blueberries, blackberries, raspberries, strawberries and elderberries are all rich in anthocyanins. Anthocyanins have powerful antioxidant properties which can help to reduce inflammation of the joints. Ginger for Your Joints Ginger contains the phytonutrients gingerol and shogaol and has been used medicinally for thousands of years. A study in the Journal of Pain reported that ginger help to block inflammation pathways within the body, reducing inflammation of the joints. Ginger can be added to both sweet and savoury dishes, making it a versatile weapon in the fight against joint pain. By making a few simple changes to your diet, you can make the world of difference to your joint or back pain and improve you over all health. However, you should if you are experiencing discomfort due to neck, joint or back pain, you should also seek advice from a qualified medical professional for advice and...

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Natural Lower Back Pain Remedies

Posted by on 11:16 am in Uncategorized | Comments Off on Natural Lower Back Pain Remedies

Are you one of the 3 million Australians suffering from back pain? Despite the fact that lower back pain is a problem, 70-90% of Australians will face at some point during their lives, there is little information out there on how to treat your pain without strong medication. If you want to ease your back pain without painkillers, here are natural, proven alternatives.  Healthy Diet While eating healthy is unlikely to provide any short-term relief, maintaining an optimal diet and weight will result in less pressure on your lower back. As well as monitoring how much you’re eating, you’ll need to keep an eye on what you’re eating. Different foods can alleviate or exacerbate inflammation. Flax and chia seeds, omega-3 rich fish, olive oil, and bright-coloured vegetables can all reduce spinal inflammation, so include them in your daily diet as much as possible. Distraction It almost sounds too simple, but distraction is actually a great way of managing pain. Some doctors claim that up to 80% of your physical pain experience is “emotional”, or mental. While that doesn’t make your pain any less real or painful, it does mean you can alleviate some of it by focusing your mind elsewhere. Though the depressive feelings that come with chronic pain can put you off of having fun, enjoying your favourite activities will help take your mind off the feeling. If you’re at home, listening to music, reading and writing, and even watching TV are all easy distraction methods. When you’re at work or out of the house, try focusing on deep breathing or mental counting to keep your mind off the pain. Regular Exercise While you’re probably aware that regular exercise strengthens your muscles in the long-term to reduce spinal pressure, did you know that physical activity can also provide short-term relief for back pain? When you exercise, your body releases endorphins. These endorphins are the body’s natural pain-reliever, working in the same way as strong painkillers like codeine and morphine. Of course, you must take care to avoid exercises which increase back pain. Toe-touches, sit-ups, and leg lifts can all make your pain worse. On the other hand, Pilates and aerobics pose no risk when done correctly.  Professional Help While these techniques work for many people, you may find it difficult to manage your pain without professional help. Outside of seeing a doctor for painkillers and physiotherapy, visiting a chiropractor for spinal adjustment treatments can be a beneficial step for...

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Should amateur runners have sports massages?

Posted by on 10:32 am in Uncategorized | Comments Off on Should amateur runners have sports massages?

Sports massage is a crucial aspect of training for professional athletes, as it can help to prevent injury, relieve aches and pains and maintain high performance. However, many amateur runners who rack up hundreds of kilometers per year are increasingly turning to sports massage, too. With the cost of a good quality sports massage being about $50, it can soon become an expensive treatment, so is it really necessary for amateur runners? The benefits of sports massage Sports massage increases blood circulation throughout muscles in order to improve flexibility and increase the ability of fluids and nutrients to flow through the tissues. As such, it helps to increase oxygen flow to muscles to allow them to recover faster and removes waste products such as lactic acid. Regular sports massage can therefore help muscles remain healthy and elastic to reduce the risk of strains and injury, and it can break down scar tissue from previous injuries to prevent stiffness and pain. It allows you to continue to perform at your best and can even help you to improve your performance. Although you may not be running in a competitive environment, you may still wish to maintain and improve your performance in order to continue beating your own PB, and sports massage may help you to achieve it. Furthermore, by keeping your muscles healthy, you can ensure you have many years of healthy running ahead of you with reduced risk of injury. Despite these benefits, many people choose not to have regular sports massage due to expense or lack of time. Providing that you warm your muscles up properly before each run and perform adequate stretching and cooling down afterwards, you may be able to keep your muscles in good health and continue running without any ill-effects. However, if you run on a regular basis, it is likely that your muscles could do with a deeper stretch every few months. Home solutions It is possible to self massage or have a friend or spouse provide sports massage at home, providing that you undertake some research to understand how to do it properly. The key is to gently build up pressure by leaning into the muscles with the weight of the body, rather than applying intense pressure in small areas. It is important that you understand the basic muscles groups in the area that you are working on, so spend time studying some anatomical diagrams. Use a small amount of oil to help the hands glide over the skin, and spend plenty of time gently massaging the area in order to warm the muscles up before applying heavier pressure; this allows deeper penetration into the tissues. Alternatively, you can self massage using a firm rubber ball on the areas of muscle where you experience pain. Gently roll your body over the ball against the floor or a wall in circular motions to relieve knots and tension. You can find suitable massage balls at sports retailers; it should be firm enough to apply pressure deep into the muscle, yet soft enough on the outside that it won’t pinch the skin or cause pain over joints or bony areas. Always make time to stretch Overall, whilst it’s not absolutely necessary for amateur runners to have regular sports massage, deep stretching of the muscles can...

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They Just Crack Backs, Don’t They? Other Conditions A Chiropractor Can Help You With

Posted by on 10:59 am in Uncategorized | Comments Off on They Just Crack Backs, Don’t They? Other Conditions A Chiropractor Can Help You With

As a rule, chiropractors are widely considered to be the go-to guys when problems with back pain arise. Whilst this is a health profession that offers significant relief for any kind of pain in the spine, in reality a chiropractor can do a lot more for your body than you might think. The definition of a chiropractor is not someone who treats backs, but rather treats disorders of the bones, muscles and joints. It’s important to know that chiropractors are a viable option for much more than back pain, and listed below are three other conditions that these professionals are able to help you with. Headaches & Migraines               Frequent headaches and migraines have the ability to stop you dead in your tracks, forcing you to shut yourself off from the rest of the world in a dark room until the pain subsides. Medication is usually the go-to treatment method, but often these remedies will simply offer temporary relief from headaches rather than helping to prevent their re-occurrence at a later time. Research has shown that chiropractors are often able to do what over-the-counter medical treatment cannot – get to the root of the issue to help avoid migraines arising so frequently. Chiropractors treat every single headache as an individual condition, asking the sufferer questions about their daily habits, when the headaches tend to occur, and when the problems first began. Using this information, they can make the right kind of alignments that will help to relieve pressure placed on the skull that causes these headaches, usually beginning by making realignments in the neck. Tension in this part of the body can play havoc on the head, and improving the alignment and movement in the neck muscles can make all the difference when it comes to headaches. Sciatica Sciatica is an umbrella term for any pain that a person may be experiencing as a result of an irritated or damaged sciatic nerve. Whilst this nerve – the largest in the human body – runs through several different areas, severe pain is often experienced on one side of the leg or buttock. Sciatica is constant, meaning that anyone suffering from the condition will have next to no relief from pain for as long as their sciatic nerve is irritated. General practitioners are often able to help patients who are displaying symptoms of sciatica by administering pain medications, steroid injections and surgery. Chiropractors, on the other hand, are able to conduct a series of alignments in the back that can help to ease the irritation that’s impacting the sciatic nerve and remove the pain once and for all. A variation of adjustments can be made that help to relieve the kind of pressure that’s causing the patient real discomfort, soothing the muscles, reducing inflammation, rectifying any spine misalignments, and aiding the recovery of any slipped discs. A chiropractor may perform work on the back even if the pain is in a patient’s leg, but remember that the sciatic nerve is connected to various points in the body. Spine realignment can actually help any foot pain when it comes to sciatica, and chiropractors offer a great method to resolve what can be an extremely painful condition. Carpal Tunnel Syndrome Carpal Tunnel Syndrome is a condition that anyone can develop at any age, although...

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Getting Chiropractic Adjustments While Pregnant

Posted by on 7:55 am in Uncategorized | Comments Off on Getting Chiropractic Adjustments While Pregnant

As many pregnant women can attest, pregnancy can play havoc with your back. Many women find chiropractic treatment can help relieve back pain and make their pregnancy much more comfortable. Here are some tips to help you get the most from your chiropractor care. Let your chiropractor know about your pregnancy early Be sure to let your chiropractor know about your pregnancy early on, as soon as you are aware you are pregnant. Pregnancy releases a hormone called relaxin, which loosens joints early on. Letting your chiropractor know about your potentially looser joint and they can adjust their treatment for your maximum comfort. Chiropractor care has also been anecdotally noted, as helping with nausea, so be sure to let your chiropractor know if you are feeling nauseous. It’s worth a try at least. Start relieving back pain and pelvis pain Chiropractor care can help you manage back pain, but as the weight of your pregnancy increases you can also experience pelvic pain from the weight and misalignment. By adjusting your spine, your weight will flow more evenly into your pelvis leading to a more comfortable pregnancy. Be sure to let your chiropractor know about specific times of the day that your pain flairs up, or any activities which you find aggravating. This can help them to locate specific areas, which may be out of alignment, and help to adjust their therapy accordingly. You may also find that if your sleeping time is one of the times you experience back or pelvic pain your chiropractor can advise on sleeping position or new body pillows, which may be able to help your pain. Bring along your birthing partner to the chiropractor session Bringing along your birthing partner to your chiropractor sessions can help them learn about ways to relieve back pain during labour and assist in relaxing you. If you are able to manage your pain during early labour you may be able to put off chemical pain relievers and could find that your labour proceeds more smoothly. If your birthing partner feels comfortable and educated in giving you massage and relief, then your partner can be a useful and supportive asset during your labour. They will also feel like they are an important part of the process, too. Chiropractor therapy during pregnancy can help ensure you have the most comfortable pregnancy possible, and limit your back and pelvic pain. Make an appointment with a chiropractor today to start getting some relief from spinal and pelvic...

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New Mums: Alleviate Your Neck Pain With These Four Tips

Posted by on 10:02 am in Uncategorized | Comments Off on New Mums: Alleviate Your Neck Pain With These Four Tips

If you have neck pain due to holding a baby, they are multiple things you can do to relieve your pain and stop it from getting worse. If you are a new mum tired of back or neck pain, check out these tips. They will make caring for your baby without pain easier: 1. Elevate baby while nursing While nursing your baby, pay attention to your neck and back to make sure they are in proper alignment. Unfortunately, many nursing mums hold their babies on their laps, and they crunch their backs or necks while bending down to feed their baby. To prevent these odd postures, elevate your baby using a special nursing pillow or a sling. If you are bottle feeding, make sure to rotate sides. That way you aren’t always bending your neck in the same direction to look down at your beautiful baby. 2. Switch from a sling to a wrap or an ergonomic baby carrier If you like to wear your baby and you have neck pain, the cause may be your sling. Slings traditionally crossover only one shoulder which can be cumbersome to your neck. Instead, replace your sling with a wrap that goes over both shoulders to more evenly distribute your baby’s weight. If even a wrap gives you neck pain, try switching to an ergonomic baby carrier. Also called soft-sided backpacks, these baby carriers put your baby right next to your back, and they distribute the weight to your legs. 3. Do exercises that support your neck and back When you have neck or back pain, exercises can be one of the most effective ways to subdue your pain. If possible, sign up for a yoga class. If you aren’t ready to leave your baby, look for a mummy and me yoga class designed to alleviate the aches and pains of new mamas or hire a yoga instructor to come to your home for a special private session. 4. Switch from shared sleep surface to a co-sleeping bassinet If you are one of the 80 percent of Australian parents who co-sleeps with your infant, look at the position you take while sleeping. If you sleep with an arm bent in a weird position to encircle the baby, that sleeping position could cause neck pain. To alleviate the pain and keep your baby close at night, consider investing in a bedside sleeper for your infant. Bedside co-sleepers attach to the side of your bed, keeping baby close, but as the baby is not right next to you, you can assume a more comfortable position for sleeping. To learn more, contact a company like Coogee...

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