Swing Without Strain: Debunking the 'No Pain, No Gain' Golf Myth

The phrase "no pain, no gain" has long been a mantra in the world of sports, including golf. Many golfers believe that pushing through pain is a necessary part of improving their game. But is this really the best approach?

The Myth: The "no pain, no gain" mentality suggests that enduring discomfort or pain during training will lead to better performance. This belief is rooted in the idea that hard work and perseverance, even at the cost of physical pain, are essential for success.

The Reality: Contrary to this belief, pushing through pain can be detrimental to your golf game. Ignoring pain often leads to long-term injuries and decreased performance. Scientific evidence and expert opinions highlight the importance of listening to your body and recognizing pain as a signal that something is wrong.

Dr Cat Norris, an Osteopath at Holistic Hands Osteopathy in Black Rock is an expert in golf fitness and injury prevention, advocates for a pain-free approach to training. Her method focuses on improving performance through proper technique and targeted exercises, emphasizing the importance of mobility, flexibility, and strength.

Benefits of Pain-Free Training: Training without pain not only reduces the risk of injury but also enhances overall performance. By focusing on mobility and flexibility, golfers can achieve a more efficient swing and greater consistency on the course.

Practical Tips:

1. Warm-Up Properly: Begin each session with a dynamic warm-up to prepare your muscles and joints for activity.

2. Listen to Your Body: Pay attention to any signs of discomfort and adjust your training accordingly.

3. Incorporate Recovery: Allow time for rest and recovery to prevent overuse injuries.

4. Focus on Technique: Work with a coach or trainer to ensure your technique is correct and efficient.

By adopting a pain-free approach to training, you can enjoy the game of golf while minimizing the risk of injury. Remember, it's not about enduring pain but about playing smarter and more effectively.

The Health Benefits of Easter Chocolate

It’s the month of Easter. What better way to celebrate than to talk about chocolate’s warm, milky goodness? Everyone has a favourite, but if you want our opinion (or read up on the latest health research, which we do a lot – something of an occupational hazard for osteopaths) the darker the chocolate the better it is for you. But that doesn’t mean we recommend you demand dark chocolate and nothing but dark chocolate from the Easter Bunny. Why? Read on to find out.

Dark chocolate is generally considered better for you than other varieties because it contains a higher percentage of cocoa solids. Cocoa solids contain antioxidants called flavonoids, which research has associated with several health benefits, including:

•   Improved heart health: Flavonoids can help lower blood pressure, improve blood flow, and reduce the risk of heart disease.

•   Better brain function: Studies suggest that the flavonoids in dark chocolate can improve cognitive function and reduce the risk of neurodegenerative diseases like Alzheimer's.

•   Reduced inflammation: Antioxidants help reduce inflammation in the body, which has been linked to several chronic health conditions.

By its nature, dark chocolate contains less sugar than the hyper-sweet stuff. Plus, we know sugar can increase inflammation in the body, be addictive, trigger bizarre insulin reactions, and contains nutritionally useless calories (oh, and it’s a nightmare for your oral hygiene too). But it’s important to remember that it still contains some sugar and fat so you should enjoy it in moderation! But what if you don’t enjoy it? That’s OK – you can get flavonoids from tea, fruit and vegetables. It’s not an essential part of your diet – after all if your ancestry is European, Australasian, African, Asian, or North American (anywhere but South America) your ancestors survived without it for tens of thousands of years! 

So, I Should ONLY Eat Dark Chocolate, Right?

But with all those health benefits why would we suggest you shouldn’t celebrate Easter with a dark chocolate frenzy? As osteopaths, psychology isn’t our main thing, but we do know our patients. We know that the exercises we prescribe need to be more than “good for you” they need to be achievable for where you are right now - and maybe even a little bit fun.  With that in mind we suggest that the healthiest chocolate is one you enjoy: one you can take a bite or two of and feel satisfied. If you don’t like dark chocolate you’ll eat it, and then probably eat some more because you feel a bit deprived and disappointed and then you’ll raid the kids’ dairy milk stash because that’s what you wanted in the first place. 

So, we suggest you ask the Easter Bunny to bring fewer, better-quality Easter Eggs with some dark chocolate and some of whatever you and your family like. And while Easter is a time for chocolate it’s also a time for family and, for many, for faith. You’ll enjoy your Easter Eggs more if you don’t fixate on them and enjoy a range of Easter foods and Easter activities instead. How about boiling eggs in water with food colouring added for old-fashioned family fun? Or perhaps the Easter Bunny could bring some craft activities for some family craft time.

Whatever you do to celebrate we hope you enjoy it. We look forward to seeing our patients again soon after the few days off to rest and reset. We’re always to here to help with your health goals. Call us on 0439379847 to make an appointment with the osteopaths at Holistic Hands Osteopathy for support in living your healthiest life. Have a great Easter everyone.

Recovering from RSI with Osteopathy

The human body is meant to move. It’s not meant to move like a machine in a factory – repetitively performing one action. And yet office work, modern technology and many manual jobs force us to move in such a way. Even our leisure time is invaded with some sports, hobbies and instruments encouraging limited, unbalanced, repetitive movement patterns. If we’re unlucky Repetitive Strain Injury (or RSI) can be the result. And it can be debilitatingly painful. So let’s talk about recovering from RSI with osteopathy.

What Is RSI?

Repetitive Strain Injury, also called Occupational Overuse Syndrome, is really a descriptive term for overuse injuries rather than a specific diagnosis. The condition can affect any part of the body although it’s more common today in the wrists and forearms due to our reliance on computers and keyboards at work. Carpal Tunnel Syndrome is a type of RSI, as are bursitis and tendonitis. We have a lot of names for it: tennis elbow, texter’s thumb, housemaid’s knee, trigger’s finger, Rubik’s wrist (when Rubik’s cubes had everyone obsessed). The list goes on. In fact, when the condition was first described back in 1700 by Italian physician Bernardino Ramazzini after observing industrial workers, he noted more than 20 categories of RSI.  It's simple really - repetitively performing one action without rest can cause inflammation and damage to the body’s soft tissues and nerves. Symptoms can include tingling, numbness, shooting pain and burning sensations, excessive weakness and fatigue, and clumsiness.

What to do about it?

Firstly, please don’t ignore the mild, early symptoms. A small annoyance can become chronic pain if left untreated and continually exacerbated.  Now some commonly given advice is to stop doing the activity causing you pain. But as osteopaths we know that’s sometimes not realistic or desirable: a guitarist with a gig coming up can’t just stop practising and a keen tennis player shouldn’t have to give up the sport they love. And we all have to work!

So, what can be done to prevent it?

Ergonomics

Take the time to ensure your work (and play) space is ergonomically sound. Check that your desk, chair and monitor are set at the right height. Similarly, make sure you’re playing with the right sporting equipment for you.

Rest

Take breaks throughout the day and move differently during them. The repetitive nature of typing, playing the piano or swinging a golf club is a problem, but so too is the limited range of motion those actions take you through. Take a moment to stretch and move in an alternative pattern (a few wrist rotations if you’ve been typing for hours for example.)

Posture

Working in a misaligned posture places extra load and aggravation on your body. So sit, stand and move well through whatever activity you’re doing. It’s important to note, that having your environment set-up with ergonomics in mind will help with this, but even the best chair can be slumped in! If you’re really too tired to move well then it’s time for that rest we mentioned earlier.

Treatment

Make an appointment with the osteopaths at Holistic Hands Osteopathy by calling 0439379847 today.  The sooner you make an appointment the sooner we can help you. If you have only niggling pain, but it’s becoming persistent, please take action before it becomes debilitating. If you’ve taken steps to improve your workstation, implement rest breaks and moved mindfully, but find things have not improved in forty-eight hours, we advise you make an appointment as soon as convenient. But don’t despair if you have left it too long and are suffering chronically. It might take a little longer, but we can still help. It’s what we do! 

After an initial consultation to understand your discomfort and its causes, your treatment will most likely include massage, stretching, and possibly the realignment of some affected joints.  Your osteopath will also advise you on exercises and stretches to bring relief.  While a cure is unlikely to be instantaneous, your osteopath is uniquely skilled to assist in recovery from RSI. By promoting blood flow to stiff or painful soft tissues and returning the body to a balanced alignment, your osteopathic treatment enables the body’s own healing mechanisms to work efficiently.  

We look forward to seeing you at the clinic and helping you back to tennis, golf, gardening, guitar-playing, writing, sewing (or working) with less pain.

Osteopathy for Neck Pain

Did you know that approximately 1 in 3 adults experience neck pain at least once a year? It’s not surprising that it is a common reason that our patients come into Holistic Hands Osteopathy seeking osteopathic treatment. Research shows that neck pain is more persistent in people who have experienced back pain. As osteos who regularly treat patients with neck and back pain, we’ll share some simple steps to follow to reduce the risk of strain in your daily life. Read on to find out about the types of neck pain, and how osteopathic treatment could help.

Function of the neck

The neck, or cervical spine, contains the smallest vertebrae in the spinal column. It has several very important functions: to support the head and its range of motion, to allow blood to flow to the brain, and to protect the spinal cord.

What are the common symptoms of neck pain?

Neck pain is usually acute, which means it resolves within a few days or weeks. If it persists for longer than 3 months, it is considered chronic.

The common symptoms of neck pain include:

●     Muscle tightness, stiffness, and a decreased range of motion

●     Persistent aching

●     Pain that worsens when moving

●     Stabbing or sharp pain

●     Pain that radiates to the head, shoulders, and arms

●     Headaches

What are the common causes of neck pain?

Neck aches can be caused by something minor like sleeping in an awkward position or sitting at your desk for too long.

Some common causes of neck pain include:

●     Poor posture

●     Overuse and strain from sitting for long periods at the computer, or straining while holding your smartphone

●     Slouching forward, or straining while driving

●     Tension/stress

●     Osteoarthritis

●     Awkward sleeping position

●     Whiplash caused by vehicle accidents

●     Sports injuries

Less commonly, neck pain can be caused by serious illness or infection. If you have severe pain accompanied by fever, or numbness in your arms or legs, or you have injured your neck in a fall or accident, be sure to seek medical treatment from a doctor promptly.

How to prevent neck pain?

While it can’t always be avoided, there are some simple steps to reduce your risk of experiencing a strain, including:

●     Practice good posture when sitting and standing, especially for prolonged periods of time. If you need help to resolve postural issues, come and see us!

●     Reduce stress/tension by stretching, practicing yoga or meditating regularly.

●     Use a backpack instead of a shoulder bag when carrying a heavier load to distribute the weight evenly.

●     Check the ergonomic setup of your workstation - adjust your chair or screen to make sure the top of your monitor is at eye level. Keep your head straight, and your shoulders tracking directly above your hips.

●     Check your pillow - is it too soft or too firm? When was the last time you replaced it? You may need to try different pillows to find the right fit.

How to treat neck pain at home

You can manage some mild neck aches at home. Some of the treatments we like include:

●     Heat or ice therapy.

●     Modifying activities that aggravate or cause discomfort.

●     Gentle movement and stretching to prevent the area from tightening further.

How can osteopathic treatment help?

As osteos, we commonly treat neck and back aches in the clinic. Whether your symptoms are acute or chronic, osteopathic treatment could help get to the bottom of them. When a patient comes into the clinic with neck pain or discomfort, we will use a range of soft tissue techniques, including massage therapy, joint manipulation, and stretching which may help to increase blood flow to the area, reduce tightness, and restore your range of motion.

If you need help to manage your symptoms, come and see us. We will assess your symptoms and come up with a treatment plan to get you back to your best.

Safety at work

The great thing about Osteopathy is that it’s not just about ridding people of their pain. It is a way of life. Yes, people come to see us to get rid of pain, but once they are in our caring hands, our work doesn't stop there. We are huge advocates of ‘prevention is better than cure’. So, we will delve deep into your life - your diet, sleep patterns, hobbies, job and more. We look at you and your life as a complete package and will help you work out what areas need adjustments so you can live a long and healthy life (which is as pain-free as possible!).

Work is a big part of most people’s lives and is often a significant contributing factor to their pain. This month we’re giving advice on two key areas to ensure you are looking after yourself at work, so you can avoid injury and keep food on the table. All in the name of ‘National Safe Work Month’! Read on to ensure you are giving yourself the best possible chance of staying injury-free at work.

Lifting posture

We see lots of people coming in for treatment because they have hurt their back, neck or shoulders in a lifting-related incident. Our advice for you…

1.     Plan ahead to make sure you have a clear path from A to B for the object you are carrying. Make sure the object is stable and is not going to topple over whilst you are carrying it.

2.     Get close to the object and with your feet hip-width apart, and whilst keeping a straight back, bend at the hips and knees to get low to the ground (key words here – “STRAIGHT BACK”!).

3.     Ensure you have a firm grip of the object and whilst keeping your back straight (there it is again!), lift from your hips and knees until you reach an upright position.

4.     Always move using your feet rather than twisting or leaning through your back.

5.     Always keep the object close to your body. Never try to hold it out in front of you with your arms, as this places a great deal of stress on your shoulders, neck and back.

6.     Always get help from another person(s) if the object is too heavy for you alone. It is NEVER worth the risk of injury by tackling a task that may be slightly beyond your physical capabilities.

Desk set-up

Postural strain from a seated desk job is another common work-related injury we treat. To ensure you are sitting pretty, our advice to you is…

1.     Ensure the top of the screen is level with or just below the level of your eyes, and centred in front of you.

2.     Sit with relaxed shoulders, elbows bent at 90 degrees and avoid cocking the wrists back when typing (adjust your desk height to suit this if possible).

3.     Adjust the tilt of your chair to allow the hips to sit at an open angle of 100-110 degrees.

4.     Adjust the backrest of the chair to ensure you are supported in an upright position whilst seated.

5.     Avoid slouching back on to your tailbone. Instead, gently roll your pelvis forward to sit on your sitting bones and bring the curve of your low back into its natural position.

6.     Take regular breaks from sitting. Get up out of your chair every 30-45 minutes to allow your body to move and stretch.

So there you have it. Our skills are much more than just our hands. We’re full of good advice! No matter what job you do, we’ll help you break it down to make sure you are getting the most out of it and not putting yourself at risk of a workplace injury. Here’s to a happy workday, every day!

Osteoarthritis: aging and your body

Hello readers and welcome to October’s blog post! This month we are turning our focus to the elderly - an ever-growing population. Did you know that there are approximately 700 million people in the world aged 60 and over? And did you know that it is estimated that by 2050, there will be around 2 billion people on the planet that fall into this age bracket? That’s just over 30 years away! That’s quite difficult to comprehend, but with people beginning to work and live longer, it’s important that the elderly population get the attention and care they need to stay healthy and active; so they can enjoy the quality of life they deserve.

You might think that as people get older, they become less active and therefore are less likely to injure themselves. This may be true to a degree, especially once reaching retirement age, but the elderly population are generally an active population and are just as much at risk of injury as the next person. A 60-year-old person might not play footy or run around the basketball court as much as a teenager might, but they have other things to contend with - an ageing body with years of gradual degenerative change and weakening that we all experience at some point as we go through life. One of the most common causes of injury in the elderly is falling. Unfortunately, as the body ages, it becomes more prone to falls. This usually boils down to a combination of individual factors (i.e. having multiple diseases, poorer eyesight, or general weakening of the body) and environmental factors (e.g. trip hazards around the home setting). Some of the most commonly seen injuries sustained from falls include fractured hips, arms and forearms, cuts and lacerations, as well as head injuries.

In a clinical setting, us Osteos see our fair share of older patients. It’s less likely we’ll see someone in the acute setting immediately following a trauma like a cut, laceration or in many instances where a fracture is suspected, but it does happen. It is much more likely however, that we will see patients experiencing pain related to postural strain (think about the retiree who sits around a lot), or from degenerative changes in the body. A common degenerative condition affecting the elderly population is osteoarthritis (OA). This most commonly affects the joints in the hips, knees and spine - particularly those of the neck and lower back. It’s no coincidence that these are the main weight-bearing joints of the body.

So what is OA?

OA is a condition affecting the synovial joints in the body (the joints between two bones in the body that have a lubricating fluid between them). It is characterised by changes to the cartilage and underlying bone, as well as inflammation and irritation to the soft tissues that help to hold the joints together - known as the synovium - it’s the tissue that forms the lubricating fluid that sits between the joints.

Primary OA refers to changes in the joints that relate to the ageing process. It will often run in the family, so if your granny or dad has it, you may be more at risk to develop it. Secondary OA is arthritic change from any other cause. For example, following on from trauma, repetitive stress, poor posture, or from diseases such as gout.

Signs & symptoms

The main symptoms (things the person experiences) of OA include pain, stiffness, poor joint function and muscle weakness. Signs (things we look for in the clinical setting) that a joint is degenerated include popping and clicking, poor range of motion, bone and joint swelling, deformity and instability.

What to do if you have or think you have OA

First things first, book an appointment to see your local Osteo. After questions and assessment, we’ll get to work on your body and putting you on a pathway to moving better. There is a good chance your arthritic joint is paining you because you aren’t moving well, and the joint is being loaded incorrectly. The good news is, we know how you should be moving, and what needs to be done to get you there. We’ll aim to reduce your pain down by releasing tight and over-worked muscles and mobilising your stiff joints. Mobilising the joints helps to increase range of motion and will help promote production of the lubricating synovial fluid that sits between the joints to allow smooth fluid movement. You should get off the treatment table feeling less pain and moving better. There is a good chance you’ll need to do some form of strengthening to the surrounding weakened muscles, so the joint is more supported when you move it. More good news, we know which exercises will be beneficial to get you on the path to stronger muscles. Unfortunately, we cannot claim to cure your OA, but we can certainly get you moving with less pain or in an ideal situation, no pain at all.

What’s the outlook with OA?

More often than not, if caught early, significant changes can be made to stunt the progression of this degenerative condition. So, don’t ignore pain, it’s your body’s way of telling you something isn’t right. With early treatment, the best possible outcome will be achieved. If you pop into the clinic and we determine your issue is not OA-related, we can provide you with a sense of relief and get you on the right track for your situation (a positive outcome, either way!). In severe cases, you may require the opinion of a specialist orthopaedic surgeon. Sometimes people require joint replacements and can go on to live a very good quality of life with a new hip or knee for example. Always see your Osteo first though. Using our skills, we can possibly keep you from having to go under the knife a bit longer, and maybe even at all. Worth a shot don’t you think?!

Women's Woes

Hello everyone! May is here, which means we get to celebrate those wonderful humans who brought us into the world - our Mums. And as it’s Mother’s day this month, we thought we’d dedicate a blog to common musculoskeletal conditions in women.

When it comes to musculoskeletal health, there are many conditions that females are more likely to develop. As you probably expect, this is mainly because of the differences in our bodies, both structurally and chemically. There are also certain sports and activities with higher female participation rates that leave them prone to sports-specific issues. And lastly, we need to consider that women are a lot better than men at seeking help for their health, and so we tend to know more information about what affects women (in a clinical setting). Men… Start speaking up please!

Below we concentrate on a few conditions, outline what they’re all about, and explain why women are more likely to develop them over their male counterparts. On your marks… Get set… Go!

KNEE CONDITIONS

In this example, we will focus on the patellofemoral joint, or PFJ (the joint between the kneecap and the thigh bone). The front thigh muscles (the quadriceps) run from the hip to just below the knee. The kneecap is held in place over the end of the thigh bone by the tendon of the quadriceps muscles. When all is happy and in place, this allows for smooth gliding across the joint as we bend and straighten our knees. As you walk, the joint bears about 50% of your bodyweight, but this can drastically increase to up to seven times your bodyweight when you run or squat. So it only takes something small for stress to increase at the joint and potential pain to develop. Pain associated with this joint is commonly caused by misalignment of the kneecap as it crosses the joint.

In women, common factors that may lead to this issue include:

•   A wider pelvis

•   Increased inward twisting of the thigh bone, and outward twisting of the shin bone

•   Inwards collapsing of the knees and feet

•   Increased laxity (looseness) of the ligaments around the knee

When we treat this issue, we aim to reduce pain and correct the alignment of the joint. We do this by strengthening the buttock, hip and thigh muscles, as well as stretching of the back chain of muscles down the leg. Temporary taping or bracing may help the patient to stay active doing what they love!

OSTEOPOROSIS

Osteoporosis is a condition that affects the density of our bones, weakening the internal structure, and ultimately leaving us prone to fractures. It commonly affects the elderly population, but may also affect younger people. Unfortunately for women, they are four times more likely to develop this condition than men. Not fair, right?! Blame menopause. This is when women stop producing Oestrogen - a hormone responsible for maintaining bone mineral density throughout life.

There are however, many other causes of Osteoporosis, including alcoholism, anorexia, kidney disease, and long-term steroid use. As a female, having your ovaries removed as part of a partial or full hysterectomy also leaves you prone to developing this condition.

Treatment usually consists of a combination of calcium and vitamin D supplementation, a structured exercise regime, and especially for the elderly, minimising risks of falls around the home by removing unnecessary furniture, carpets, rugs and mats. Some menopausal women opt for hormone replacement therapy (HRT), which helps to maintain bone mineral density following menopause. This has unfortunately been seen to increase risk of breast cancer and heart disease, so not all women choose this pathway.

SPINAL CONDITIONS

There are a few spinal conditions that active women in particular are prone to developing. Take your average dancer, gymnast or figure skater (all activities with a majority female participation rate) and what do you think of? Flexibility, right? These types of activities commonly involve movements to the extreme limits, such as over-arching through the back. People who constantly subject their spine to these types of loads and forces are more likely to develop a stress fracture in a small part of one of their vertebrae. This particular type of stress fracture is called ‘Spondylolysis’.

Spondylolysis is characterised by a dull ache, usually in the low back region, which is made worse by the same overarching movements of the spine. They can vary in severity from a partial stress fracture, through to a full thickness fracture, which can then develop further into a slippage of one vertebrae on another, called a ‘Spondylolisthesis’ (bit of a mouthful right!).

If suspected, your practitioner may refer you for imaging to confirm. Otherwise treatment consists of a combination of rest from the aggravating activity whilst undergoing a rigorous core stabilisation exercise programme. The good news is, most people can return to their chosen activity once they are pain free and feel strong again! Awesome!

So spare a thought for the women in your life - especially your mumma! More importantly though, if you are female and think you might have one of the above conditions, or are experiencing pain of any kind, please contact your local osteo and they will be able to chat it through, assess you thoroughly, and put you on the path to staying happy, healthy and active.

OK men… You are also allowed to contact us. SO PLEASE CALL US!!!!!! (We aren’t yelling… Much.)

Carpal Tunnel: Symptoms and treatment

It’s been a long day at the office, the kids are fed, bathed, and down for the night, and it’s time for my head to hit the pillow. Exhausted doesn’t cut it, but I still cannot sleep… What IS this tingling in my fingers and wrist pain I keep getting?! I felt it a bit at work earlier too, but why now? I’m nowhere near a desk or computer!

Sound familiar? Wrist pain is quite common, and one of the most common causes for pain over the palm side of the wrist and hand is Carpal Tunnel Syndrome (CTS). CTS presents when one of the larger nerves that travels from your shoulder down to the tip of your fingers (it’s called the Median nerve) gets compressed as it passes through the wrist. The ‘tunnel’ is a small space in the wrist, made up on one side by the wrist bones (the ‘carpals’), and a soft tissue covering on the other side. Alongside the nerve travels a group of tendons from the forearm, and once all of that has passed through the tunnel, there isn’t a lot of room for anything else. Throw in a heap of repetitive wrist movements over a prolonged period (for example typing at a desk day in, day out), and the structures running through the tunnel can become irritated and inflamed making an already small space even smaller. Once the nerve becomes compressed, symptoms start to creep in.

Signs and symptoms

CTS can be characterised by the following signs and symptoms:

•   Burning wrist pain (on the palm side of the wrist)

•   Numbness, pins & needles or tingling of the thumb, index, middle and inside part of the ring finger

•   Night time symptoms

•   Pain that radiates to the forearm, elbow or even the shoulder

•   Reproduction of symptoms when compressing or tapping over the palm side of the wrist

As well as repetitive motions of the wrist (seen commonly in desk-based workers, sports people, and even our very own manual therapists), CTS can be caused by some underlying conditions, such as Diabetes Mellitus, Thyroid disease, Rheumatoid Arthritis, high blood pressure, and from fluid retention associated with pregnancy or menopause. Trauma or fractures in the wrist may also lead to this condition. Unfortunately, if you are female, you are also three times more likely to experience this problem.

Treatment

If caught early, this problem can be managed conservatively with a combination of the following treatments:

•   Soft tissue release, joint mobilisation/manipulation (contact your local Osteo

•   Anti-inflammatory medication

•   Splinting of the wrist (particularly at night time)

More severe and persistent cases may require more invasive treatments including having a steroid injection, or possibly surgery to decompress the nerve.

If you have wrist pain, and you think it could be CTS, then our best advice is to visit your local Osteo where you can be assessed thoroughly, diagnosed accurately, and given the best advice and tools to manage your problem. We’ll get you waving goodbye (pain-free) to pain in no time!

Find the Balance: Upper Crossed Syndrome

FINDING THE BALANCE: UPPER CROSSED SYNDROME

This month we’re focusing some attention on postural balance throughout the body. It’s the 21st Century, and our lives are filled with lots of weird and wonderful technology, such as TVs, laptops, computers and mobile phones, just to name a few. While we are thankful for being lucky enough to surround ourselves with such luxuries, they often come at a cost. All this technology and entertainment means we tend to sit a lot more… Sit to watch, sit to play, sit to work! And over prolonged periods, this can wreak havoc on our bodies, altering our posture, and placing undue strain on our muscles and joints. One common condition that might come out of this said lifestyle is Upper Crossed Syndrome (UCS). Read on… (Please sit with a good posture to read!)

 

What is Upper Crossed Syndrome?

 In simple terms, UCS is a condition where some of the muscles on the front and back of the upper body become tight, and others become weak, leading to a forward head, rounded shoulders, and increased spinal curves in the mid-back and neck. When you line up the tight muscles from front to back, and the weak muscles from front to back, it forms a cross or ‘X’ shape when looked at from the side.

Who does it affect?

 The most common cause for this condition is people having forward head posture over a long period of time, usually when sitting or standing. Think of your classic desk-based worker, people who watch TV or play computer games for hours on end – even drivers and students!

What does it look like and what are the signs and symptoms?

 Someone with UCS will adopt a posture where they have a forward head, shoulders that rotate inwards and sit forwards, increased inward curve of the neck, and an increased outward curve of the mid-back. They may also experience the following:

•   Neck, shoulder and upper back pain

•   Headaches

•   Tightness in the chest and shoulders

•   Reduced neck and shoulder joint range of motion

•   Pain, numbness and tingling of the upper limbs, possibly down to the hands

•   Jaw and low back pain

•   Difficulty watching TV, reading a book, or driving for long periods

What can be done about it?

 Treatment for UCS usually includes a combination of manual therapy (i.e. visit your trusty local Osteo and exercise… Again, usually prescribed by your awesome Osteo.

 In a nutshell, the manual treatment aims to release the tight muscles around the neck, shoulders and chest, while the exercises aim to strengthen the weakened muscles, and stretch the tight muscles. Your Osteo may need to mobilise (and in some cases manipulate) your shoulder, rib and spinal joints to aid the process. Remember, habits that take a lifetime to build will always take time to undo, so work hard at your exercises, keep every appointment with your practitioner, and between you both, you will get the results that you want in the end.

 Remember to take regular breaks from sitting, think about your posture and desk set-up, and do your exercises! Take a stand (excuse the pun) and say no to UCS!

Is it Time to Make a Move to the Dark Side?

The Benefits of Chocolate

We’ve all heard that chocolate has health benefits. That is true, but it depends on which chocolate. Unfortunately for you milk and white chocolate lovers (is white chocolate even chocolate?), this article focuses on the dark side of your cravings! Given it’s Easter month, we thought we’d take the opportunity to justify our chocolate love! Here’s our top three health benefits of dark chocolate:

1.     High in antioxidants: A good quality dark chocolate with a high cocoa content is packed with useful antioxidants, which helps the body fight the nasty stuff. Our little helpers include polyphenols and flavanols, as well as others. These guys are responsible for helping rid the body of damaging free radicals (small molecules that whizz around the body causing damage to your insides), as well as having many other benefits.

2.     High nutrient content: Dark chocolate is not just antioxidant rich, it’s full of other good stuff too. It’s a great source of fibre, iron, magnesium, zinc and selenium, and the list goes on! It also contains some good fats. It’s important to eat in moderation though because although there are many benefits, you will also be consuming a decent amount of sugar and calories (although nothing compared to its milk and white counterparts!).

3.     It’s good for the skin, heart and brain: All the above-mentioned benefits can go a long way to improving the health of your skin, heart and brain. The antioxidants present in dark chocolate may help to protect against sun damage, lower levels of bad cholesterol (the ‘LDL’s’ of the body) and improve blood flow to the brain to aid with cognitive function. Win, win, win!

So, are you ready to come over to the dark side now? We think it will be the best chocolate related decision you’ll ever make!

Are you 1 in 6 Aussies complaining of this condition?

Pain in the... back?

 

Talk stats - 

It is estimated that 70–90% of people will suffer from lower back pain in some form at some point in their lives, and 1 in 6 Aussies will experience back pain each year

This makes it quite a common condition to see in practice!

It is important to understand that pain is the body’s protective mechanism, and that we can still move without fear of causing tissue damage. With experience I’ve gained in practice, I have prepared some of my top tips to help with managing back pain should it arise:

Keep your body moving!

It can be all too easy to slump on the couch in an attempt to “rest” and ease your back pain, however according to research, movement is one of the most effective ways to minimise your pain! So try and get yourself upright and walking around! Your Osteopath can help prescribe exercise that is both safe and beneficial for you, to help keep your joints moving and muscles relaxed.

Early treatment intervention

In other words, get yourself checked out by your Osteopath sooner rather than later! We can assist in decreasing your recovery time, getting you back to moving pain free and doing what you love – sooner! Interventions can include gentle mobilisation, soft tissue work, muscle energy techniques and devising strategies and modifications to allow you continue doing your daily activities with comfort.

Prevention is better the cure

Work with your Osteopath to address your weak areas that are impacting your back pain. Tackling these areas with an appropriate treatment, management and exercise plan will assist in preventing future bouts of back pain.

Avoid heavy lifting

It goes without saying that heavy lifting (often coupled with poor lifting technique) is an aggravating factor for back pain as it creates extra stress and inflammation to already unhappy tissues. Your Osteopath will take you through proper lifting techniques to avoid re-aggravation.

Heat packs!

For more chronic back injuries, heat packs are great to use over the lower back to help relax sore and achy muscles.

Read this interesting article put by the ABC here…

http://www.abc.net.au/news/health/2018-06-11/treating-lower-back-pain-without-drugs-and-surgery/9850798

If you have any questions about how we can help you, give us a call! 0439 379 847

7 Reasons Why You Shouldn't Skip Your Warm Up!

Just How Important is Warming Up?

Get the most out of your work out and assist in preventing injuries!

Do you regularly incorporate a warm-up in your exercise regime? Or are you the type to jump headfirst into your work out?

The purpose of a warm-up is to prepare the body for exercise. Your warm up will be determined by the type of exercise you are going to be doing. It should be done immediately prior to exercise, and produce some mild sweating without fatigue.

Clinical studies have shown that a structured warm-up program can reduce the risk of injury by at least 50%. If that isn’t a good enough reason to spare the time to warm up before you start, then I don’t know what is! Because in the mind of any exercise enthusiast, the last thing we want OR need is to fall victim to injuries.

Here are some of the many benefits of a proper warm-up prior to exercise…

1. Increases your body temperature – as more blood pumps around your body, the muscles become warm, and they have more elasticity and reduces the likelihood of strains
2. Increases muscle temperature – a warm muscle contracts and relaxes quicker, works more efficiently and decreases the risk of injury
3. Blood vessels dilate – allows more blood to reach your muscles and decrease resistance to blood flow and less stress on your heart to pump the blood
4. Increased range of motion of joints as they and the surrounding muscles become warm
5. Dynamic exercises decrease muscle stiffness
6. Allows heart rate to get to a workable rate for the start of your session
7. Mental preparation and increasing focus on the task ahead

What type of warm up should I be doing?

Your warm up should be determined by the type of exercise you are about to undertake. For example, if you are about to go for a run, you should include a slow jog for 5-10 minutes, specific running drills, and dynamic stretching to get your heart rate slowly up and blood pumping around your body and get those lower limbs muscles firing.

If you are doing a weights session, 5-10 minutes of brisk walking on the treadmill/riding on the bike followed by some easy mobility work using the muscles and joints you are using in your session to ensure the joints/muscles are primed and ready to be used. You also can include a set of non-weighted reps to allow the body to prepare for the heavier load and make sure those muscles are switched on.

Don’t forget about the COOL-DOWN!

A very important aspect to ones work-out that is often neglected or forgotten! All too often I’ve seen people finish their work-out and then rush off, rarely sparing the time or thought to adequately cool-down (I, myself are guilty of this far too many times).

It doesn’t have to be time-consuming affair, just 10- 15 minutes at the conclusion of the session. Active recovery is important because it flushes the lactic acid from the circulation. A simple way to do this is 5 minutes of brisk walking or riding the bike.

Other components of a cool-down can include some stretching and using a foam roller over the muscles that have been used in that work-out. Static stretching is best suited for post-exercise (stretch slowly and gently, hold for 30-60 seconds, stretch to the point of tension but never pain, repeat 2-3 times as needed).

Choosing the Right School Bag

How To Guide: Choosing the Correct School Bag for your Child

DID YOU KNOW: Australian studies have found that poor fitting backpacks that are heavily loaded can lead to postural problems causing neck and back pain in children, which could lead to permanent spinal damage in later life?

Back pain is more frequently a condition we associate with growing older, but there Is a growing number of children reporting back pain and discomfort. Risks that can be involved in carrying a heavy or incorrectly fitted school bag include:

• Muscle strain
• Distortion of the natural ‘S’ curve of the spine
• Rounding of the shoulders

Why not take the proactive step to protecting your child’s spinal health?

Here are some easy steps and handy tips for you to follow to ensure your child’s school bag is properly fitted:

CHOOSE THE RIGHT BACK PACK:

• A light weight bag so it doesn’t add extra weight and load
• Appropriate for your child’s size – don’t choose one that they will ‘grow into’. However, you may need to re-adjust the shoulder straps as your child grows
• A padded back providing comfort and back support that adjusts to the back of your child. The padding also ensures sharp objects don’t poke through
• Two, wide adjustable shoulder straps and a waist belt to allow weight to be distributed more evenly across the body. A chest strap may further allow this
• Multiple compartments for a more even distribution of weight

HOW TO FIT YOUR SCHOOL BAG:

• The bottom of the bag should sit on or just below your child’s hips, but not too low that it hangs over their buttocks
• The top of the back pack should sit no more than 3cm higher than their shoulders, so they can tilt their head back without hitting the top of the bag
• The back pack should be no wider than your child’s chest
• The shoulder straps should be tight enough that the bag is held against the torso, without digging into their underarms
• If the bag features a waist strap it should sit just below the bony part of your child’s waist. This allows some of the bags weight to be taken by the hips rather than the back and shoulders

HANDY TIPS WHEN PACKING YOUR CHILD’S SCHOOL BAG:

• Plan ahead to limit your child’s load so they are not carrying more than what is needed
• Your child should never carry more than 10% of their body weight for an extended period of time
• They should always wear their bag over two shoulders. They should also be educated on the risks of musculoskeletal pain associated with wearing their bag slung over one shoulder
• Pack heavier items closest to the spine