Are you 1 in 6 Aussies complaining of this condition?
It is estimated that 1 in 6 Aussies will experience back pain each year – making it quite a common condition to see in practice! With experience I’ve gained in practice, I have prepared some of my top tips to help with managing back pain should it arise.
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…
If you have any questions about how we can help you, give us a call! 0439 379 847
Winter Workout Tips and Ideas
The colder weather can make maintaining your exercise regime rather challenging. Try some of my tips and ideas for when you find yourself hitting that winter slump. You will be sure to be inspired and ready to work up a sweat!
When winter blows in..
...It can be all too easy to pull the blankets over your head and go back to sleep. Terrible weather can take the wind out of anyone’s sails when it comes to maintaining a fit and active lifestyle. But despite the chill, we all still need to find ways to keep moving.
Following on from our previous blog on WHY it is so important to keep our bodies active during the colder months when the thought of hibernating is all too tempting, here are some of my tops tips and ideas to do just that:
- Join a gym – If you find yourself making excuses to expose yourself to the cold and unpredictable elements, perhaps winter is a great time to join a gym. There are often a great range of exercise classes and it could be the perfect time to reignite your passion for movement by exploring new activities, and shocking your body with different styles of training.
- Other great indoor exercise activities include boxing classes, Pilates, yoga, even rock climbing!
- Use YouTube to source some quick 15 minute exercise videos. These could range from aerobics, Pilates, HIIT style training – all in the comfort of your home!
- If you prefer the sun beaming down when outside, make the most of it on the weekends and as soon as the sun pokes through the gloomy clouds, chuck on those trainers and get outdoors – a 20 minute power walk is all you need. Plus you are getting some much needed Vitamin D.
- Layer up – if you love being outdoors but struggle with the cold, look for a pair of long thermals and a winter down jacket.
- Make it fun – Exercise doesn’t always have to be deliberate or of high intensity. Grocery shopping and cleaning the house are also great, gentle forms of activity.
- Maximise your incidental exercise – e.g. take the stairs instead of the elevator, walk to chat to your colleague rather than email, frequent trips to the water cooler and therefore bathroom.
For more information on getting more movement into your day, check out our blog Sit Less, Move More.
Combat Those Winter Blues and Keep Active!
We tend to let our fitness fall by the wayside during the colder months, however keeping physically active in winter is important to our health and wellbeing. Read on to find out why!
Why You Should Keep Active This Cold Season
Winter is here - The days are getting shorter, the nights colder, and our motivation to maintain the health and fitness lifestyle has the tendency to slip as we take on a “Snuggle Up” mentality. 4 in 5 Australians report their exercise regime drops off when the weather gets cooler. Although you may want to stay in your warm bed, winter shouldn’t be a time to let your fitness routine hibernate. The reality is, our health cannot afford a few months hibernation every year. Adopting a sedentary lifestyle, even just for winter, can have a lasting impact on our overall fitness and wellbeing.
Exercising in the colder months has many benefits, so consider the following:
1. THE SUNSHINE VITAMIN:
The sun is more than just a heater in the winter months. Vitamin D forms in the skin when it is exposed to UV from sunlight. It can also be obtained from some foods. We need vitamin D to maintain good health and to keep bones and muscles strong and healthy.
In late autumn and winter in Australia, spend time outdoors in the middle of the day with some skin uncovered. Being physically active (e.g. gardening or going for a brisk walk) also helps boost vitamin D levels.
2. MINIMISING INJURIES, SETTING GOALS
If you are someone who typically slows down or stops exercising all together when it’s cold, perhaps it’s time to revisit your short and long term goals and list what you would like to achieve in the next few months. That time will fly by!
Year round physical activity can help prevent injuries from creeping in. Your body will remain physically conditioned, so when it hits Spring (when most start to pick up their regime again in aim of getting fit for Summer), you won’t be faced with the risk of developing injuries from jumping straight back into exercise.
3. KEEP HEALTHY
During the winter months it is easy to turn to all things comfort – staying indoors, eating more and moving less. In fact, 80% of Australians admit to putting on weight over the cold season. Therefore it’s important to try and keep your bodies moving to assist in balancing your energy in vs your energy out.
Research has shown that regular exercise strengthens the immune system to ward off viral and bacterial infections - making it particularly important in this cold and flu season. So get moving in any way you can!
4. LIFTING THE MOOD
For those who suffer from the Winter Blues, a daily dose of exercise could be just what the doctor ordered. Cardiovascular exercise releases our “feel-good” chemicals dopamine and serotonin, which can help to reduce anxiety and depression. Combine this with getting outdoors or working out with friends and your spirits will be sure to improve!
5. TRY NEW THINGS
If you don’t want to sweat it out on the pavement during the morning chills, winter could be the perfect time to branch out from your regular activity and try new and exciting ones. Perhaps you could join a gym, try group fitness classes or start working out with that friend you have been meaning to. Rock climbing is also a great indoor fitness activity that challenges every part of your body!