Spine and Health

Tag: Chiropractic

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Posture Perfect AND Migraine and Headache FREE!!

Do you suffer from migraines and headaches? Have you ever wondered why Panadol does not have a lasting effect? It is time to consider your posture and the effects it is having on the ability of your body to function correctly!

The World Health Organization declared that most people perceive headaches as a ‘minor or trivial compliant’ and yet the ironic thing is that studies have shown in Australia approximately 87% of people will have a headache in a year (1). An astounding 7 million suffer from tension type headaches and a further 2 million of us suffer from migraine (75% of whom are female)(1). It is a very common and distressing disorder that is most common in people in their 20s, 30s and 40s and there is something that can be done about it! (1).

TYPES OF HEADACHES

There are several different types of headaches that are classified as either primary or secondary. Primary headaches (95% of all headaches) include such things has migraine, tension headaches and cluster headaches. Of these primary headaches majority of them are associated with muscle tension in the neck, which is related to societal sedentary behaviours (2, 3). Secondary headaches are the result of something else, eg. glaucoma, chronic sinusitis, or cervical spondylosis (3).

Migraines occur on one side, can change sides, are mid-severe in strength, give a throbbing sensation and are generally localized at the front part of your head (3).

Tension headaches are usually both sides of your head, severe and give a tight gripping feeling (3).

Cluster headaches are excruciating, are locked to one side of your head, and are often behind the eyes (3).

THE RESEARCH

A study (1995) in the Journal of Manipulative and Physiological Therapeutics and a report (2001) released by researchers of the Duke University Evidence Based Practice Centre in Durham, NC have both found that chiropractic care is more effective than medication (2). This research has found that not only does spinal manipulation give almost immediate improvement in headaches that originate in the neck but also that it gives longer-lasting relief of tension-type headaches (2). Furthermore, even if care is ceased the patients experienced sustained benefit (2).

WHAT YOU CAN DO

Visit your local chiropractor in Crows Nest or  North Sydney where they can conduct a digital postural analysis and talk through a potential action plan. The Chiropractors at Spine and Health are experts in pain and posture and can alleviate the stress on your system by removing subluxations. They can offer advice on posture, ergonomics, exercises, relaxation techniques, and nutrition (common trigger) (2).

In analyzing your posture, looking at your body system as a whole (including what you put in and how much you exert yourself) we will be able to put you on the road to looking better, moving better and feeling better.

Say goodbye to tension in your neck and body, migraines and headaches because with correct posture you are less likely to suffer.

So what are you waiting for?

Come and see one of our chiropractors today:

 Crows Nest                 Ph 9460 8459

 North Sydney             Ph 9955 8055

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  1. Headache Australia
  2. American Chiropractic Association
  3. Joubert, J. Diagnosing Headache, Australian Family Physician, 2005 34(8):621-625.
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7 Ways To A Better Nights Sleep

 

Tip #1 – keep to your circadian rhythm.

Your body has a natural sleep-wake cycle. If you maintain a consistent pattern of sleeping and waking at similar times your body will thank you for it.

You may need to experiment with what works best for you so over the next 2 weeks play with the timings, go to bed at the same time but do not set alarms (wake up naturally) and eventually you will work out how much sleep your body needs and go from there.

 

Tip #2 – Increase your light exposure during the day

Your body produces melatonin when it is dark to make you sleepy but the problem we have these days is that we are inside for a great deal of the day and then at night when we are meant to be in the dark we sit in front of the bright lights of the television or computer. So during the day make sure you increase your exposure to natural light and you will feel more alert. And at night turn those electronic items off!!! Read a book under a dull light and you will fall asleep much more easily.

Tip#3 – Unwind before you go to bed

If you give your body a chance to unwind and relax before bed you are more likely to fall asleep easily and have a deep sleep. Make the last hour of your evening calm – calm noises, relaxing temperature, unclutter your space so you can unclutter your mind.

Some tips on relaxing rituals are:

–       reading a book or magazine

–       prepare for the following day

–       listen to relaxing music

–       take a shower/bath

Tip#4 – Eat the right foods

You are what you eat! Remember that your body has to process all the foods you put in your body. If you’re eating natural products like fruit, vege, proteins (as we were designed to) then your body will be regular in digestive patterns. If, however, you have a tendency for poor food choices then your body works in overtime. It will be far more difficult to “switch off” if you’re trying to break down a high fat high sugar meal!

Tip#5 – EXERCISE!!!

We are active beings and yet we are leading sedentary lifestyles! It is important to do regular exercise as it stimulates activity within our bodies! It is the single harshest and most powerful impact we can have on our cardiovascular system. Not only will exercise invigorate and energize you through the day, it will also tire you at by evening and cause you to sleep better throughout the night.

Tip#6 – Get anxiety and stress levels down

If you cannot clear your mind of tasks you need to achieve or aspects of your life that cause stress your body will be stimulated and thus will not allow you to fall asleep or maintain that sleep throughout the night.

You will have to implement ways of decreasing this stress and anxiety through techniques of deep breathing, muscle relaxation, being more organised (use a diary!) so you know that tasks will not be forgotten and of course with the aid of you chiropractor.

Tip#7 – See your local chiropractor!

If you’re suffering from poor sleep please come and have a chat with us at Spine and Health. We are health professionals who are here to help you. If sleep is a problem for you it is likely that there is an underlying reason and we will construct an action plan with you to help your body repair itself.

To start the path to a better you have your posture digitally analyzed today. The pain and posture experts at Spine and Health will help you to look better, move better, feel better and SLEEP BETTER! Please give us a call at one of our four locations:

Crows Nest  Ph 9460 8459

North Sydney Ph 9955 8055

 

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Are you De-Evolving?

We have been brainwashed in to thinking that “aging” results in a failing body but the fact of the matter is that it does not have to be that way. Yes the chemical make up of our body changes but that is no reason for us to assume poor posture is inevitable. Like it or not daily effects of stress and trauma add up and take their toll on our body but we also know that our body can heal itself from the inside out. So what are you doing to aid your body’s healing mechanism?
So we have learnt that if we have correct posture we are more sound in mind and body so why not start there? What have we got to lose?

Degeneration occurs when we allow our spine to stay in a position that it was forced in to by chemicals, bad habits and inactivity. SO your sure fire way of staying as young as you feel is to maintain that posture in it’s ideal position.

Prolonged poor posture leads to a lessening of innervation to our body parts. We have an ideal posture and if, for example, the curve of your neck is not in its correct position then the spinal nerves that come from the spinal cord and exit through the spaces between the vertebrae of our neck are impinged and thus not allowed to work efficiently. This means that the flow of information between our brain and relevant tissues and organs cannot receive/give the correct or full amount of signals.

It all relates to the lifestyle we as a community has “evolved” to undertake. We have gone from being standing, running beings to sitting at desks, sitting on the train, sitting in front of the television. It is ruining the natural curves of our spine and thus harming the ability of our body to communicate with itself giving symptoms of back pain, neck pain, headaches, slipped discs… the list goes on.

So what can we do? It is pretty simple really – there are a several things that we all can and should be doing. Firstly you are what you eat! Take note of the ingredients of foods that you are purchasing. If you cannot pronounce the ingredients it is pretty safe to say that they have been processed and bare little resemblance to the food it originated from. Our bodies are designed to thrive on foods high in protein because protein is the building block of the cells in our bodies. Put down that Maccas burger and go to the grocery store and pick up some fresh fruit and vegetables! Combine that with some beef, fish, chicken or protein of your choice and what do you know, you have a natural healthy meal that your body will thank you for! It doesn’t take as much time as you think to prepare your own meals, all it requires is a change in attitude towards food preparation, being organised, and making the kitchen a fun place to be.
Secondly we are designed to be active beings. If you can implement a standing work-station at work then do it! Walk to work, ride your bike. We have been taught that 30 minutes of daily exercise is sufficient but realistically it means that we are still sitting for 75% of our day! Instead of having a meeting over a sit down coffee, get them to go and have a walk and talk! Again this requires a change in attitude and planning.
Finally, and most importantly, to get your posture back to where it should be and to maintain that (because lets face it we all do things that are going to put out our posture and so there is no quick fix… maintenance is the key) see your local chiropractor! The chiropractors on the lower north shore (Crows Nest and North Sydney) Spine and Health, are the experts in pain and posture. They understand the importance of having ideal posture and help hundreds of people on a daily basis to help themselves by slowly but surely encouraging their spine to the position it was intended to be in.
Every person is different and every posture is different but we all know those people who stand taller seem more confident and healthy so why cant we have that too!? Well the answer is that you CAN!

Do you have poor posture or are you suffering from degeneration? To have your posture digitally analyzed and to start your path to looking better, feeling better and moving better come and see one of our chiropractors today:

 Crows Nest       Ph 9460 8459

        North Sydney   Ph 9955 8055