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.

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/

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/.

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/.

Tips to improve posture in the office

As society becomes more urban, we often find ourselves working in an office or an environment that requires us to be seated for periods at a time. While this may seem enticing at first – take for instance, working without having to break a sweat during summer, our posture and spine bears the brunt.

To alleviate the pressure placed on our backs, try these three nifty tips:

-          Maintain a neutral, upright posture during lunch:
During lunch time, give your back a break by going for a walk or standing up-right in a neutral posture.

-          Sit straight and upright:
For periods where you are sedentary, sit with a straight and upright back, this takes pressure off your spine and back muscles thereby reducing the chances of back pain.

-          Raise the height of your computer monitor:
If your monitor is too low, chances are you will find yourself slouching to look down at the monitor. This places unnecessary strain on your spine and can encourage back and neck pain.  

However, if you find yourself in a position where your posture is suffering, and your back and neck pain persists, it may be time to visit a chiropractor. Using adjustments and evidence based treatment, chiropractors can alleviate pain, improve posture, reduce headaches, and heighten overall wellbeing.

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/.
 

Don't forget to stretch!

The importance of stretching has been emphasized by various professionals from personal trainers to chiropractors and sporting coaches. Yet, we often find ourselves forgetting to do so despite the plethora of benefits that come from stretching and the way it seamlessly complements chiropractic care.

Stretching is a fantastic way to keep our muscles and joints relaxed, mobile and feeling well with the added benefit of being cost-free. However, if these reasons aren’t enticing enough to get you stretching, perhaps these four compelling explanations will.

-          Promotes spinal alignment:
Stretching the muscles in your chest, shoulders, and lower back can help improve your posture by keeping your spine in better alignment. This prevents the muscles surrounding your spine and back from favoring one side thereby decreasing the chances of non-symmetrical alignment.

-          Improves flexibility and range of motion:
Regular stretching can improve one’s flexibility and range of motion which can in turn, make you more flexible and less prone to injury. Not only will this save you from experiencing pain over a pulled or torn muscle, but it will also save you a trip to the doctors’ office.

-          Relieves stress and detoxifies the body:
Stretching a great way to increase blood flow to the muscles, organs and brains which can as a result, flush out the bad toxins accumulating in the soft tissues. When this occurs, not only is the built-up tension decreased, but so is stress in the cognitive state.

-          Assists and relieves lower back pain:
In releasing tension and easing stiffness in the muscles through detoxification, stretching is a fantastic pain reliever that is non-invasive, danger-free, and drug-free.

While stretching is a great way to relieve stress and pain while improving flexibility and range of motion, if you remain suffering from pain and spinal misalignment, it may be time to consider chiropractic care.

To make an appointment with us at SpinalCare Chiropractic Sydney Olympic Park, call us now on (02) 8964 6385 or book online at https://www.spinalcarechiropractic.com.au/makeabooking/.
 

Step into Summer

Australia during the summer season is truly a period of bliss. Renowned for warm weather, clear skies, and long hours of daylight, it is the perfect time to go for a walk.

Walking is a great low-impact, cardiovascular exercise with a plethora of benefits for your back, spine and discs, posture, and overall wellbeing. Check out the list below to see why many chiropractors encourage their patients to go for walks as opposed to staying sedentary. 

1.       It keeps you functional:
When you stop engaging in regular aerobic exercise, simple tasks such as bending over to tie your shoelaces can become arduous. By walking just 30 to 40 minutes, 3 to 7 days a week, one can improve their ability to perform such tasks as their day-to-day functional capabilities are maintained.

2.       Strengthens muscles in the feet, legs, hips, and torso:
Walking increases the stability of the spine and conditions the muscles that keep the body in the upright position.

3.       Improves flexibility and posture:
Walking in addition to regular stretching encourages a greater range of motion which can help prevent awkward movements and the susceptibility of future injuries. This is especially the case for those who work in offices and spend hours seated, looking at monitors or phones.

4.       Increase mobility:
Being low impact, walking can relieve the tension that is built up in the lower back area. 

5.       Affordable!
Going for a walk can take place in any location, at any time, without any cost!

Whilst walking is a great way to improve your spinal and back health, if your posture, mobility or flexibility continues to deteriorate, it may be time to venture into chiropractic care.  Using postural correction (Advanced Biostructural Correction) and Trigenics (Musclar Release Technique), Dr. Yoon can help improve your everyday functional capabilities.

To make an appointment with us at SpinalCare Chiropractic Sydney Olympic Park, call us now on (02) 8964 6385 or book online at https://www.spinalcarechiropractic.com.au/makeabooking/.
 

Keep your back in check this holiday!

In just a blink of the eye, we are almost approaching mid-December but more importantly, the long-awaited holiday and planned vacations. However, vacations often involve travelling and we all know that travelling in cars or planes for lengthy periods can be uncomfortable and even painful for our back, spine, and neck.

To alleviate or prevent back and neck pain from occurring, try these travel tips the next time you’re on a flight or road trip:

1.       Empty your back pockets:

Sitting on a stuffed wallet can shift your body to one side thereby throwing off your alignment and compress the sciatic nerve. This can result in pain and numbness.

2.       Make sure the driver’s seat is comfortable:
Ensure that the seat is raised enough so you can clearly see the road and adjust the seat’s angle. Try not to sit with your knees being higher than your hips for long periods at a time as it can flatten the spine and rotate the pelvis. This can lead to bad posture and pain.

3.       Use both hands when driving:
Gripping the steering wheel with only one hand can create unwanted rotation in the spine which may lead to back pain.

4.       Adjust car mirrors:
Ensure that you have a clear view without having to overextend, twist or turn your neck and back too much when checking the mirror as this can also cause discomfort and pain.

5.       Ask the flight attendant for a pillow:
Placing a pillow between your lower back and the chair is a good way to keep your spine straight and prevent slouching which may lead to back and neck pain.

6.       Move around the plane:
Staying stationary during long haul travel can stress the spine and induce back pain or worsen existing back pain. When the safety light is turned off, see if there is room at the back for some quick stretching to ease stiffness.

From Doctor Yoon and the friendly team at Spinal Care Chiropractic Sydney Olympic Park, we wish you a happy holiday and prosperous New Year.

To book in an appointment before we close for the holidays on the 25th of December until the 3rd of January, call us now on (02) 8964 6385 or simply book online through our 'Make a booking' link.

Chronic poor posture

Chronic poor posture is the number one leading cause of office workers' pain and discomfort. 
If you suffer from:
- Headaches
-Sinus pressure
- Neck pain or neck ache and back pain or back ache
- Tingling in the arm, fingers or leg
- Frozen shoulders/ loss of function in the shoulder
- Dizziness
- Fatigue
- Allergies
Chiropractic care can ease or eliminate the symptoms mentioned above by putting the body back into proper alignment. 
Call us today on 02 8964 6385 or book online using our online booking or visit us at 5A/7 Murray Rose Avenue Sydney Olympic Park Nsw 2127 and let us take care of your health.