IS YOUR BACK SORE FROM TAKING ON TOO MUCH?

We can all relate to carrying as many bags as possible to save us making another trip. However, is the time you’re saving worth it? Lifting more than you are able to carry can cause immense strain on your body. Furthermore, with bad lifting technique, it can be even worse for your back.

This is not just true for carrying shopping bags. We often carry heavy suitcases and handbags without thinking of the consequences. Lifting heavy objects carelessly can result in strained back muscles. A tear or inflammation can result in severe pain and a long recovery.

According to the Australian Institute of Health and Welfare, 3.7 million Australians reported back problems and it has become the third leading cause of disease burden after cancer and cardiovascular problems1. With back problems being such a prevalent ailment, it’s important to make the necessary lifestyle changes to try and prevent back pain:

  • Share the load – if you have a lot of shopping to carry, make more than one trip or ask a friend or family member to help you.
  • Use the correct lifting technique – with your knees bent and your back in a neutral position, lift the object carefully by slowly bringing it towards your chest. Avoid twisting or slouching when lifting and lowering.
  • Stretch – incorporating stretching into your daily routine keeps the muscles flexible and healthy. We need this flexibility to maintain a range of motion in our joints.

Chiro Can Help

Chiropractors can help address the strain caused on the body from excessive lifting of heavy objects. Although back pain is common, each patient is different and chiropractors tailor their approach accordingly.

For back problems, chiropractors use a variety of non-surgical techniques, such as spinal adjustment or manual therapies. They also advise patients on self-management of pain through exercise, stretching and lifestyle modification. Speak to your local CAA chiropractor about the type of exercise or stretching most suited to your needs.

Visit your local CAA chiropractor for more information on how they can help improve your quality of life.

For more information on maintaining a healthy spine, please visit the website of the Chiropractors’ Association of Australia (CAA) at www.chiropractors.asn.au

‘Chiro Can Help’ is the theme for Spinal Health Week this year. Spinal Health Week is a health initiative of the CAA and is taking place on 21-27 May 2018. #ChiroCanHelp

 


[1] The burden of musculoskeletal conditions in Australia (2017), Australian Institute of Health and Welfare, www.aihw.gov.au

IS YOUR PHONE BEING A PAIN IN THE NECK?

There is no denying that technology has transformed the way we live, but we are spending more and more time glued to our mobile devices.

Australians spend 10 hours and 24 minutes on average engaging with their mobile devices every day.1 Within five minutes of waking up in the morning 35% of us check our phones, and 70% use phones during mealtimes with family and friends.2 This excessive reliance on digital devices is taking a toll on our bodies.

Looking down hunched over mobile devices puts excessive strain on the neck which can cause neck pain. This is a very common complaint – in fact, the chance that you will have neck pain at some point in your lifetime is nearly 50%

More and more Australians are suffering from ‘Text Neck’ – this refers to neck pain and damage from looking down at mobile devices for prolonged periods. Staring down at your phone can put immense pressure on your neck and spine.

There is no need to shun all technology. Changing a few habits can make a gig difference in improving your spinal health and overall wellbeing. Here are some tips to help avoid text neck and other spinal health issues resulting from poor posture and excessive use of mobile devices:

  • Change the way you hold your phone – bring the screen to eye level so your head is not slouched forward. This way you don’t have to be in a forward-head posture for long periods of time.
  • Take regular breaks from mobile devices. For example, don’t check your phone while commuting.
  • Get social with family or friends. Have a ‘no phone policy’ during dinner. You’ll enjoy your meal even more without the distraction!

Chiro Can Help

Stretching can help alleviate neck pain an discomfort caused by text neck. Seek advice from your local CAA chiropractor or other healthcare professional about which stretching exercises are suitable for you.

Depending on your circumstances, your chiropractor may suggest a variety of techniques to help improve range of motion and function and will develop a program of care that may combine more than one type of treatment, depending on your needs. In addition to chiropractic adjustments, a care plan may include mobilisation, massage, rehabilitative exercise, as well as dietary and lifestyle advice.

Visit your local CAA chiropractor for more information on how they can help improve your quality of life.

For more information on maintaining a healthy spine, please visit the website of the Chiropractors’ Association of Australia (CAA) at www.chiropractors.asn.au

‘Chiro Can Help’ is the theme for Spinal Health Week this year. Spinal Health Week is a health initiative of the CAA and is taking place on 21-27 May 2018. #ChiroCanHelp

 


[1] ‘Australian consumers spending more than 10 hours of every day on their digital devices’, 2016, Ernst & Young, www.ey.com

[2] Mobile Consumer Survey 2017: The Australian Cut, Deloitte, https://www2.deloitte.com/au/mobile-consumer-survey

IS BINGE WATCHING GIVING YOU A BACKACHE?

There is no denying that we live an increasingly sedentary lifestyle, spending hours each day sitting at desks or curled up on couches watching TV. The average Australian spends 2 hours and 25 minutes a day watching television.1 That’s a long time in one position and it can be hazardous to your health.

Most of the time, when people watch TV, they are either slouching or lying in ways that put strain on their shoulders, back, or hips. Unwinding in front of the television shouldn’t feel like work but it also shouldn’t leave you feeling miserable the next day (which can happen if your body is not properly aligned).

Here are some things you can do to keep your spine happy while watching television:

  • Pay attention to your posture – sitting up straight may not feel comfortable at first but overtime you’ll be able to maintain good posture as a habit. Keep your shoulders and back relaxed, and avoid tilting your head forward, backwards or sideways.
  • Take a break – a great way to remember to move is by getting off the couch and walking around during commercial breaks.
  • Reduce sitting time – you can make television time productive by doing household chores such as ironing or folding clothes while watching your favourite series.

Chiro Can Help

If you are already experiencing the side effects of poor posture and prolonged sitting (pain, headaches or stiffness), it is advisable to visit your local CAA chiropractor or other healthcare professional to see how they can help you improve your quality of life.

Your chiropractor can provide advice on self-care, depending on your condition and its severity. Research has shown that chiropractic care can help patients who suffer with back pain. In fact, a systematic review of articles published between 2009 and 2014 concluded that “the evidence supports that doctors of chiropractic are well-suited to diagnose, treat, co-manager, and manage the treatment of patients with low back pain disorders”.2

Visit your local CAA chiropractor for more information on how they can help improve your quality of life.

For more information on maintaining a healthy spine, please visit the website of the Chiropractors’ Association of Australia (CAA) at www.chiropractors.asn.au

‘Chiro Can Help’ is the theme for Spinal Health Week this year. Spinal Health Week is a health initiative of the CAA and is taking place on 21-27 May 2018. #ChiroCanHelp

 


[1] Digital in 2017:ANZ and Pacific, 2017, We are Social & Hootsuite

[2] Globe G et al, 2015, Clinical Practice Guideline: Chiropractic Care for Low Back Pain

IS THE DAILY GRIND GIVING YOU A HEADACHE?

Headaches are becoming increasingly common and we are often guilty of taking some painkillers and ignoring the problem. Headaches can take different forms such as migraines or tension headaches, and these can greatly impact quality of life.

Headaches can be caused by various reasons, including but not limited to, poor posture, stress, sleeping patterns and poor nutrition. Here are some tips which can help decrease the severity or frequency of headaches:

  • Get enough sleep -adequate sleep is a key part of a healthy lifestyle. Getting enough sleep plays an important role in your physical, mental and emotional health.
  • Fix your sleeping posture – an awkward sleeping position affects the alignment of your spine and can cause stiffness in the morning. Avoid sleeping on your stomach and try to sleep on your back instead to maintain the natural curve of the spine.
  • Be mindful of your posture – whether it’s during your commute or at the office, maintaining a good posture is very important for spinal health
  • Improve your nutrition – having a nutritious breakfast can make you feel good as you go about your day.
  • Drive Smart – if you drive regularly, adjust your seat to make sure that you are not straining any part of your body. Move the seat closer to the steering wheel to support the curve of your back.

Chiro Can Help
Chiropractors regularly diagnose, care for and manage headaches, and many studies have reported on the effectiveness of chiropractic care in alleviating migraine pain and other health issues that arise from neck and back issues.

An Australian study published in the Journal of Manipulative Physiological Therapy demonstrated the effectiveness of chiropractic care in treating migraine pain. The Macquarie University study analysed the responses of 127 volunteers who suffered from migraines aged from 10 to 70 years. The researchers found that more than 80% of people who were provided with chiropractic care reported an improvement in migraines.1

Visit your local CAA chiropractor for more information on how they can help improve your quality of life.

For more information on maintaining a healthy spine, please visit the website of the Chiropractors’ Association of Australia (CAA) at www.chiropractors.asn.au

‘Chiro Can Help’ is the theme for Spinal Health Week this year. Spinal Health Week is a health initiative of the CAA and is taking place on 21-27 May 2018. #ChiroCanHelp

 


[1] Tuchin PJ1, Pollard H, Bonello R, 2000, A randomized controlled trial of chiropractic spinal manipulative therapy for migraine, J Manipulative Physiol Ther. 2000 Feb;23(2):91-5