Why is posture important?

What is posture?

Definition: The position in which someone holds their body when standing and sitting.

Signs you have poor posture

There are many indicators but some of the more common are hunched shoulders, rounded shoulders, rounded upper back, forward head carriage and arched lower back. Another indicator is back pain. There are several common factors linked to poor posture and that contributes to poor posture. They are:

  • Stress

  • Obesity

  • Pregnancy

  • Weak postural muscles

  • Abnormally tight muscles

  • High-heeled shoes

Research has also shown poor posture can increase feelings of depression, affect your digestive tract and influence confidence and stress levels.

  • Good posture has lots of benefits to your well-being it can:

  • Maintain correct alignment of bones and joints

  • Reduce stress on ligaments minimising risk of injury

  • Prevents muscle strain, overuse and pain

  • Conserve energy as muscles are used more efficiently

  • Decrease abnormal joint wear

To maintain correct posture you must always be aware of how you sit, stand or lie down.

If you are concerned about your posture and experiencing pain call us on (02) 8964 6385 at Spinalcare Chiropractic Sydney Olympic park or simply book online at www.spinalcarechiropractic.com.au/makeabooking. and let us take care of you!

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When should you see a Chiropractor for neck pain?

 

  1. Your neck pain or stiffness does not improve after a few days

  2. You cannot look to the right or left without severe neck pain

  3. You feel like you must use over-the-counter pain medications just to make it through the day and are using it regularly to treat your neck pain

  4. You’re worried that your neck pain may have a serious cause

  5. Your neck pain started in the neck but has moved to numbness or tingling in your hands or wrists

  6. Your neck pain started within a few days of a car accident

  7. Your neck pain is worse when you first wake up in the morning but then begins to feel a little better as the day progresses

At the Chiropractic appointment the Chiropractor will conduct a thorough consultation and examination asking you questions about the history of your neck pain, symptoms, what movements make it worse and what makes it better. The Chiropractor will also check to see how well you move your neck during the examination and will look for numbness or tenderness and tingling in your arms or hands.

If you are suffering from neck pain from lifting, falling, whiplash injury or simply feeling pains from sleeping in an uncomfortable position it’s a good time to see a Chiropractor for treatments before it gets worse. Injuries resulting from abnormal motion can cause muscles to become overextended and the vertebra in the neck to shift out of alignment. Chiropractic treatments can re-align your vertebra and restore normal motion in your neck.

Don’t hesitate to give Spinal care Chiropractic Sydney Olympic park a call on 02 8964 6385 and book an appointment with our friendly reception staff or alternatively you can book online through our website www.spinalcarechiropractic.com.au/makeabooking/

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Three common causes of back pain

According to the 2014-15 National Health Survey, about 3.7 million Australians (16% of the total population) have back problems and of that total, 70-90% of people suffer from lower back pain.

Why is back pain so common?
There are several factors that can cause back pain hence its high rate of occurrence, however, the three most common causes are:  

  • Back injury

  • Medical condition or illness

  • Poor lifestyle choices

Back injury:
Back injuries can lead to lower back pain as the muscles, ligaments and discs are strained and/or torn. Back injuries can occur when undertaking a variety of activities from using poor form when lifting heavy objects; sudden movements or moving the wrong way; sports injuries that involve large forces of impact; to automobile accidents. These incidents often result in acute back pain – pain that can last for a few days to a few weeks. Stiffness, decreased movement of the lower back, and difficulty standing straight are often side-effects of acute back pain.

Medical condition or illness:
In addition to acute back injuries, there are several medical conditions that can cause back pain. Common conditions include osteoarthritis, osteoporosis, fibromyalgia, inflammatory diseases like Rheumatoid and Psoriatic arthritis, and scoliosis. As the duration of these conditions are often extensive, the associated pain typically lasts over a longer period. This type of pain is called chronic pain.

Poor lifestyle choices:
Poor lifestyle choices such as smoking, and lack of exercise can also detriment back and spine health. Smoking causes a lack of nutrients which affect the back’s discs, meanwhile lack of exercise can cause stiffness, weakness and deconditioning of the back. Additional common life choices that can impede back health include posture when sitting and standing, diet, and stress.  

Relief through Chiropractic Care
Chiropractic care can help prevent and alleviate back pain through adjustments, manipulations and soft tissue work. By improving alignment and correcting misalignment through functional examinations and postural adjustments, chiropractic care can benefit those who may be experiencing pain or those who may want to prevent back pain.

If this is you, call us at Spinal Care Chiropractic Sydney Olympic Park on (02) 8964 6385 or book online at www.spinalcarechiropractic.com.au/makeabooking and let us take care of you!

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Binge watching - Back pain

Let’s face it, in a time where Netflix, Amazon Prime, and Stan are available, we would much rather stay at home binge watching our favourite shows. However, staying in one position for a long period of time can be hazardous for our health, especially when we are slouching or lying in ways that strain the shoulders, back, or hips which lets face it - is most of the time when watching shows hours on end.

Next time you find yourself binge watching television, keep these tips in mind to keep your spine happy and healthy.

  • Maintain a good posture:
    Maintain your posture by keeping your shoulders and back relaxed and upright. While sitting upright might not be comfortable at first, your back will thank you for it later. Slouching can lead to tension and stress in various muscles, not to mention place excessive pressure on the lungs, liver, and pancreas.

  • Be active:
    Sitting down places more stress on the spine than standing. You can make television time productive by doing chores that keep you off the couch while watching your favourite shows.

  • Take breaks:
    Remember to give your spine and muscles a break by standing up once in a while.

If you are experiencing back pain or stiffness despite trying these tips, it may be time to visit a chiropractor. To make an appointment with us at Spinal Care Chiropractic Sydney Olympic Park, call our friendly reception now on (02) 8964 6385 or book online at www.spinalcarechiropractic.com.au/makeabooking and we will look after you. 

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Migraines and neck pain

Migraines seem to always happen when you are most stressed and come not only with severe and debilitating head pain, but sensitivity to sound and light, dizziness and often nausea as well. No matter how hard you try it seems as though the only thing you can do to endure the pain of a migraine is to wait it out until it is over and try to manage the symptoms to the best of your ability. Chiropractic care can help reduce the frequency and the severity of your migraines, meaning less time cooped up in bed and more time living your life. What many people don’t know is that poor posture can actually attribute to their migraines. Migraines come with a tight feeling in the neck and around the temples, also known as tension headaches triggering migraines. Many migraines actually start in the neck. When you spend a whole day hunched over a phone, tablet and computer screen, you start putting some serious strain on your neck and back muscles, which can increase chances of getting a migraine. According to a study spinal manipulation or adjustments result in almost immediate headache improvement and provided longer-lasting relief and less side effects than typically prescribed headache medication.

When your vertebrae are misaligned in this way, it can actually cause the nerves and muscles to become irritated and inflamed. When you get adjusted, this misalignment is corrected and that pain, stiffness, soreness, irritation and migraines is relieved.

 

If you are or have been suffering from migraines, neck pain, back pain or poor posture make a booking with Spinal Care Chiropractic Sydney Olympic Park on 02 8964 6385 or book online at www.spinalcarechiropractic.com.au/makeabooking and we will look after you.

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How poor posture affects your upper body and causes neck pain

The most common condition that contributes to neck pain is poor posture (forward head) and shoulder posture. Poor posture affects your upper body because when you slouch, the head and neck goes forward placing the head in front of the shoulders, like a vulture. This unnatural slouching posture causes your neck to stick out and changes the centre of gravity of your head. It’s no wonder poor posture causes alot of pain in the back and the neck and will cause permanent problems if not addressed and corrected. The increased weight of the head forces the neck muscles to bear the increased weight, and they have to contract more forcefully in an attempt to keep the unbalanced head from falling further forward. Over time forward head causes the back neck extensors to weaken and causes chronic tightness and spasm which contributes to degenerative disc disease and other degenerative neck problems.

It is often important to look at the workplace ergonomics as part of treatment and prevention of neck pain. Perhaps the placement of the desk, computer workstation and placement of the computer monitor and keyboard can be improved to encourage upper back and neck posture. Below are a list of points to help improve sitting at a desk:

  • Eyes should point directly at the top of the screen

  • Forearms should be approximately parallel with the floor when typing

  • Feet should be flat on the floor with the thighs parallel with the floor

It is encouraged to request to have a sit/stand workstation to perform your everyday tasks and if you do already have one make sure that one side of the body is not constantly rotated more than the other side, and that there is as much symmetry in repetitive tasks as possible.

If you or anyone you know are suffering from neck pain and poor posture make a booking with Spinal Care Chiropractic Sydney Olympic Park on 02 8964 6385 or you can book online at www.spinalcarechiropractic.com.au/makeabooking.

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Whiplash

Whiplash, officially known as Whiplash Associated Disorder (W.A.D) is a relatively common injury that occurs to an individual’s neck following a sudden acceleration or deceleration of force. The rapid forward and backward movement of the head upon impact causes the head and neck to be forced into a hyperextended (backward) position, followed by a hyperflexed (forward) position, in turn, causing an array of symptoms.

To name a few, the symptoms of whiplash include:

  • neck pain and stiffness

  • headache

  • shoulder pain and stiffness

  • dizziness

  • fatigue

While these symptoms are unpleasant and often do not appear until 12-24 hours after injury, fortunately, chiropractors are no strangers to treating whiplash. Research has prompted the need for whiplash treatment to be more focused on the spine and musculoskeletal system as a whole which evidently, is the basis of chiropractic.

Using a variety of treatments including:

  • manipulation

  • muscle relaxation and/or stimulation

  • various exercises

  • adjustments

  • lifestyle changes

Chiropractic treatment can alleviate the symptoms of whiplash in addition to providing further advice about how to keep you out of pain in the future. If you or someone you know is experiencing the uncomfortable symptoms of whiplash, back pain or neck pain, call us at Spinal Care Chiropractic on (02) 8964 6385, or book online at https://www.spinalcarechiropractic.com.au/makeabooking/

 

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How can Chiropractic help you?

Chiropractic is a health care system that is focused on the diagnosis and treatment of neuromuscular disorders, with an emphasis on treatment through adjustments and manipulation. There are numerous benefits of chiropractic care, namely: improved posture, reduced stress, and the prevention of potential injuries.


Reduced stress:


Our spine is attached to our nervous system which means that the health of our spine dictates our mental and physical wellbeing. When the spine is healthy, the nervous system will perform its job optimally by handling stress better and boosting the immune system. However, when the spine is unhealthy and misaligned, this can interfere with the nervous system and the way the nervous system communicates with other parts of our body; causing stress and anxiety. By receiving regular adjustments to align the spine and hence support the nervous system, chiropractic can in turn reduce stress and anxiety.

 

Improve posture:

The stress from everyday demands such as long hours in the office due to slouching, having the monitor placed too low, or cradling the telephone between your neck and shoulder, can interfere with one’s posture. When posture suffers, work performance and overall quality of living can too. However, chiropractors can help improve this by finding the underlying cause/s of poor posture followed by using multiple techniques to correct it. Such can include adjustments, soft tissue work, in addition to specific exercises that are done both in the clinic and at home/office to help change negative posture habits.

 

Prevention of injuries:

By improving alignment and correcting misalignment of the body through functional examinations; postural evaluations; and adjustments, chiropractic can aid the prevention of potential injuries. An example of this are the common problems experienced by athletes - ankle sprains and shin splints. While these injuries are common, they are preventable when detected. Chiropractors can prevent this by utilising functional examinations that identify potential deficiencies in the musculoskeletal system to assess which muscles need additional treatment then by applying treatment.

If you are experiencing pain or stiffness it may be time to look towards treatment. To make an appointment with us at Sydney Olympic Park, call us now on (02) 8964 6385 or book online at https://www.spinalcarechiropractic.com.au/makeabooking/.

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Prevention first.

The one thing that is arguably better than treatment itself is the prevention of a problem in the first place - such is the case for lower back injuries. With 1 in 6 Australians suffering from back problems, understanding ways to prevent stressing or exhausting your back can be highly advantageous both in the short run and long. 

Here are 6 top prevention tips to try:

1. Low-impact aerobic exercises: Low impact exercises elevate the heart rate and improve circulation. When this occurs, blood flow increases to the spine thereby supplying nutrients to the lower back structures in addition to hydrating them. As a result, stiffness can be reduced. Exercises can include walking, stationary cycling, elliptical machine.

2. Life heavy objects correctly: The lower back is prone to injury when lifting heavy objects incorrectly. Always use the correct lifting technique - bend at the hips, keep chest forward, keep the weight close to the body.

3. Correct posture: Poor posture can place pressure on your back. Support your back by sitting in the correct posture to avoid lower back injuries - sit straight and upright whilst maintaining a neutral posture. 

4. Improve overall physical health: The spine reflects overall health, anything you can do to improve overall physical fitness will benefit your spine. This can include keeping hydrated with water, minimizing alcohol and limiting nicotine intake.

5. Sleep: Getting enough restorative sleep is essential to keeping your back healthy as too little sleep can result in back pain.

6. Frequent travelers keep your back supported: Such includes lifting luggage correctly, bringing a pillow to support your back on long haul flights, and stretching whenever possible. 

Although these prevention tips can be highly beneficial, if you are experiencing pain or stiffness it may be time to look towards treatment. To make an appointment with us at Spinal Care Chiropractic Sydney Olympic Park, call us now on (02) 8964 6385 or book online at https://www.spinalcarechiropractic.com.au/makeabooking/.

The impacts of texting

In an era dominated by technology, it seems near impossible to be without our smartphones or tablets. With enticing aspects such as connectivity and convenience, we often find ourselves on our devices for long periods at a time. However, this can negatively impact our neck, back and spine due to the look-down position. 

Fortunately, there is no need to stop using technology altogether. Here are some tips to help keep your spine, neck and back healthy when using a device:

- Stretch: Keep in mind to stretch from time to time. Stretching increases blood flow to the muscles, relieving the stress that builds in the muscles from staying in the same position for periods at a time.

- Take breaks: It is easy to forget how long we've been on our phone when we're catching up with social media so remember to take breaks from time to time. This can be done by setting an alarm on your device as a reminder, or as simple as being more attentive to the time. 

- Posture: The look down position can result in neck and spinal pain. Maintain a straight and upright posture.

- Raise your phone: We often find ourselves in the look down position due to the height of our phone. Raise your phone closer to eye level to avoid tilting your head downwards and straining your neck. 

- Keep active: Although taking breaks can certainly help, it is important to keep active by incorporating daily exercise into your routine. Daily exercise can help strengthen muscle, improve posture as well as increase mobility thereby promoting a healthy spine, neck and back. 

If you are experiencing pain or stiffness despite trying these tips, it may be time to visit a Chiropractor. To make an appointment with us at Spinal Care Chiropractic Sydney Olympic Park, call us now on (02) 8964 6385 or book online at http://www.spinalcarechiropractic.com.au/makeabooking/.

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