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Three reasons to get a health check before starting a new exercise or sport

Posted by admin 
· September 9, 2020 
· No Comments

With spring already upon us, and summer just around the corner, it’s time to get our bodies beach ready, right?

But before starting a new exercise program, or re-starting exercise after the winter hiatus and COVID couch quarantine, there are three key reasons why it may be a good idea to consult your health care professional first.

1. Avoid injury

If you haven’t done exercise for a while, or are starting a new exercise program, you may increase your risk of muscular, joint or back injury. It’s advisable to get an assessment to determine any existing joint or muscular stiffness or weakness, so that your health care practitioner can advise you about steps to take so that you can avoid strain or injury when you exercise.

2. Identify the right exercise program that will deliver the best results for you

Sometimes we’d like to try a new sport or exercise, but it may not be the best fit for our body, particularly if you are susceptible to any musculoskeletal weakness. Your health care practitioner can look at your musculoskeletal system and your biomechanics to determine if the exercise or sport that you’d like to do puts you at greater risk of injury.  Then, they can either identify an alternative exercise program that may be better suited to your body type, or provide advice about measures that you can take to help reduce your risk of injury.

3. Check your heart health

With many of us confined during COVID quarantine measures, we have probably spent more time on the couch this winter than in previous years. Suddenly starting strenuous exercise could put strain on the heart and may result in cardiovascular issues. It’s a good idea to check your heart health, even with a quick visit to your GP, so that you maintain a healthy heart during exercise.

It’s much better to be safe than sorry when it comes to starting a new exercise program, so that you can avoid injury or too much strain on the body and be able to continue your exercise without the interruption of injury.

Lane Chiropractic in Pottsville is offering free 15 minute spinal and biomechanical health assessments during September. Get your free assessment before starting your new spring/summer exercise program to give your body the best chance of avoiding injury. To book your no obligation, free back and joint health check call 6676 2270.

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Categories : Back care tips
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Why do our joints crack?

Posted by admin 
· August 17, 2020 
· 110 Comments

Do you ever wonder why your joints crack? There are a few simple reasons.

Our bodies tend to creak and groan at the best of times, especially as we age.  This is often due to a condition called crepitus, which describes any grinding, creaking, grating, cracking, popping or crunching that occurs when your joints move.  Sometimes the sounds your body makes can be loud enough for other people to hear.

Often, crepitus is painless and doesn’t mean anything is seriously wrong.  However, if it occurs with symptoms such as pain or trauma, there may be a more serious underlying medical condition so it’s wise to consult with your health practitioner.

Here are some of the common reasons why your body may get a little noisy especially around the neck, back and joints:

Articular pressure changes

Facet joints are where the back of adjacent vertebrae join together. Inside each facet joint is synovial fluid, which lubricates the joints.  Tiny gas bubbles can form and eventually collapse within synovial joints. As they are released, they can create a cracking, crunching or popping sound, which is harmless.

Ligament or tendon moving around bone

Ligaments and tendons both attach to bones. A ligament or tendon may make a snapping sound as it moves around a bone and/or over each other. This occurs because our muscles and tissues are too tight, or when they become less elastic as we age.

Bone-on-bone grinding

Facet joints degenerate due to osteoarthritis or disc generation, which results in less cushioning between the vertebrae. This can cause adjacent vertebral bones to rub against each other, causing a grinding noise or sensation.

Chiropractors can relieve the symptoms of crepitus. If you need any help alleviating creaks, cracks, pops and groans in your body contact Lane Chiropractic Pottsville on 6676 2270.

Article information courtesy of Veritas Health https://www.veritashealth.com/

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Categories : Back care tips
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Flexion gives gentle pain relief

Posted by admin 
· February 12, 2019 

Lane Chiropractic Pottsville uses the flexion distraction technique, which embraces a combination of chiropractic and osteopathic principles using gentle mobilisation of various body parts and slow manual traction to treat many different forms of pain.

Some of the most common conditions treated using a flexion distraction table include sporting injuries, herniated discs, migraine, neck pain, rib pain, back pain, spinal stenosis and much more.

About the Flexion distraction table

A large number of chiropractic tables are designed to respond to quick thrusts from the chiropractor, thereby realigning the spine. Some are called drop tables because various sections drop under the pressure, using gravity to help return the spinal column to a healthier position.

A flexion table, on the other hand, was developed to work best with slow and controlled movements. With this particular option, the chiropractor manipulates the patient’s body by moving portions of the table as opposed to a more hands-on approach, which requires physically manipulating the patient’s limbs and torso. This provides for a much gentler and more relaxing treatment with the same good results you’d expect from your chiropractor.

Categories : Back care tips
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Is Your SI Joint Causing a Problem?

Posted by admin 
· December 7, 2018 

If you feel pain in your lower back when you stand up from your chair, it could be your sacroiliac joint.

We have two sacroiliac joints in our lower backs, which sit on either side of the spine. They carry the weight of our upper bodies when we stand, walk or shift loads on our legs.

Sacroiliac pain can be dull or sharp. It starts at the sacroiliac joint but can then move to the buttocks, thigh, groin or even upper back.

Sometimes standing up triggers the pain, and a lot of times pain may only be on one side of the lower back. It may bother you more in the morning and get better during the day.

Pain starts when the sacroiliac joint gets inflamed, which may be caused by a sporting injury, a fall, ligament damage, pregnancy or uneven strides due to one leg being slightly longer than the other.

There is a type of arthritis called ankylosingspondylitis that can damage the sacroiliac joint. You’ll also hurt when the cartilage over the sacroiliac joint slowly wears away as you age.

Chiropractic care can help to relieve inflammation and reduce sacroiliac joint pain.

To check the health of your sacroiliac joint contact Lane Chiropractic Pottsville on 6676 2270.

Categories : Back care tips
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Relieving Winter Aches and Pains

Posted by admin 
· June 20, 2018 

If you are struggling to get out of bed in the morning because of winter aches and pains then you’re not alone. Many of us suffer from body aches when the temperature drops and the older you get, the worse it seems to be. The good news is there are things you can do to help get your body through winter pain free.

Why does my body hurt more in winter?

In colder weather we tend to exercise less, eat more and our muscles naturally tense up to keep our bodies warm. It is the combination of these factors that exacerbates any injuries or stresses that the body may have. Therefore, it’s just as important during winter to maintain a healthy lifestyle that includes moderate exercise, healthy eating and consciously relaxing muscles to avoid tension on the body.

Here are some key tips to help you out.

Tips to relieve winter aches and pains

• Wear warm clothing and dress in layers. A few thin layers of clothes can keep you warmer than a single thick layer.
• Keep your lower back warm. Tuck your shirt into your pants to make sure your back doesn’t get a cold draft.
• At night, a couple of blankets or an electric blanket on your bed can help keep your muscles from tightening.
• Keep your home as warm as you can.
• Run your car for a few minutes to preheat it before you drive.
• Your winter footwear should have treads to help prevent slips and falls.
• Make sure you are wearing shoes that keep your feet warm. If you keep your feet, hands and head warm it enables your body to retain heat much better.
• Do some light daily stretching in a warm room to relieve muscle tension. You can even stretch while watching television to keep your body warm and active.
• Make sure you sleep on your back or side and never on your stomach to avoid neck pain.
• Winter is the time when you want to stay on the couch, but keeping in shape is the best way to help your body. Try not to gain weight during the colder months and try to keep up with your exercise program.

If you are in any pain or need any personalised advice Lane Chiropractic Pottsville can help.

And remember, the warmer weather is only a few short months away!

Categories : Back care tips
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Seven Reasons to Exercise When it’s Cold

Posted by admin 
· May 22, 2018 

The cooler weather is here and even though many of us would love to hibernate, it’s really important to keep up physical activity when the temperature drops. Here are the top 7 reasons why we need to keep exercising during the cooler months.

1. THE SUN IS MORE OF A FRIEND THAN YOUR HEATER

There’s a reason it’s called the sunshine vitamin. While there are a limited number of foods that can provide your body with vitamin D, the easiest source is from exposure of bare skin to sunlight.

During summer a short exposure of 10-15 minutes is plenty, but in winter, sunshine can be harder to come by, especially if you are snuggled up indoors. So that’s why it’s important to get outside, get moving and smile at the sun!

Sunshine makes strong bones, and keeps your immune system strong. It can also boost positivity and help prevent high blood pressure, diabetes and cancer.

2. KEEP WARM

Save electricity and an expanding waistline by heating your body up naturally with a workout. The rise in your body temperature during a workout has a soothing, calming effect on your body, not unlike a long soak in a warm bath or lying in front of the heater.

Yes, it’s cold when you first step outside but if you layer up (daggy doesn’t matter) and get moving you will be hot within no time at all.

3. STAY HEALTHY

Research has shown that regular exercise strengthens your immune system so it can fight off bacterial and viral infections. This becomes particularly important in winter when colds and flu rear their ugly heads.

When you exercise and get your blood pumping, immune cells circulate through your body more quickly helping them seek and destroy infections. But this boost only lasts for a few hours, so exercise needs to be regular for long-term effects.

4. BEAT THE WINTER BLUES

A daily workout releases feel-good, de-stress brain chemicals, gives you a break from the daily grind and helps ease depression. If you combine exercise with the great outdoors you can cheer yourself up even more.

We know that after exercise the brain releases the “feel-good” chemicals serotonin and dopamine, which can help to reduce anxiety and depression while boosting wellbeing.

5. TAKE A DEEP BREATH

Being cooped up with nothing but heaters to keep the air moving means fresh air is much harder to come by in winter. Generally, the air outside is healthier than air inside so going for a walk or run outside gives your lungs a chance to detox and breathe deeply without concern for breathing in other people’s bugs at home or from the office.

6. AVOID WINTER WEIGHT GAIN

In the colder months it is so easy to turn to comfort food because it’s so satisfying and it makes us feel good. It’s so easy to become a hibernating bear! No wonder it’s known as the ‘winter weight gain’ period. The average person puts on up to 4 kg! The only way to make up for those added treats is to increase the amount of exercise you’re doing. Try and balance your energy in and energy out then the shredding of clothes in spring won’t be such a shock.

7. ENABLE GREATER SPINAL MOVEMENT FOR LESS ACHES AND PAINS

When we exercise we mobilise our spine and help reduce restrictions that can cause headaches, backaches, neck pain and other aches and pains. Having greater spinal mobility is important to a healthy and happy life.

For more advice contact Lane Chiropractic Pottsville on 6676 2270

Categories : Back care tips
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Back Your Inner Athlete

Posted by admin 
· April 8, 2018 

The Commonwealth Games is a great reminder to enjoy spectator sports but don’t forget to focus on your own inner athlete. Our sedentary lifestyles are catching up with us and it’s time to make a change. Here are some tips on how each of us can perform and live better by backing our own inner athlete through good spinal function, reducing pain, improving posture and taking care of our health.

o REDUCE PAIN by helping de-stress your spine
o IMPROVE POSTURE by being aware of correct posture
o ACTIVATE PERFORMANCE by placing importance on good spinal health and function, alleviating pain, improving posture and mobility, and living a healthy lifestyle, to assist with improving performance in life.

REDUCE PAIN
Back pain can result from injury, spinal abnormalities, degenerative conditions and even poor posture.

DID YOU KNOW?
o Back pain is the third most common reason for taking time off work.
o Work-related activities including heavy lifting, bending and twisting, and even working in the same position for
extended periods of time can contribute to lower back problems.
o Parents are at risk of back problems due to lifting and twisting while carrying young children.
o Children are not immune to back problems.
o DIY and gardening can have an impact by placing stress on the back.
o In older people, postural issues can impact everyday activities.
o Chronic back pain can lead to a range of health issues that reduce mobility, quality of life and longevity, which in turn may cause depression.
o Neck pain is the second most common reason patients seek chiropractic care. Neck pain can be caused by degenerative
conditions, poor posture, stress, poor hydration and bad sleeping conditions.

Due to the nature of the pain and its causes, a holistic approach is needed in most cases to re-educate and adjust the body to reignite their inner athlete. Chiropractors are trained and knowledgeable professionals who conduct adjustments that address the causes of pain rather than simply treating a symptom. Chiropractic care is individually based so discuss your specific needs with your chiropractor.

IMPROVE POSTURE
Posture is the position in which we hold our bodies while standing, sitting or lying down. Your posture directly affects your health.

Correcting bad posture does take discipline, but there’s no doubt the benefits are well worth the effort.
The first step is understanding the bad posture habits our lifestyle may expose us to and then taking steps to address them.
Poor posture may cause headaches, neck stiffness, back pain, fatigue, respiratory issues, poor digestion and tension by putting pressure on your spine. In many cases, this can be prevented with the correct education, adjustment and awareness of the issue. While it may take some diligence to undo bad habits, it’s worth persevering.

WHAT YOU CAN DO:
o Have an ergonomic assessment. If you have a desk job, this is essential in helping to maintain your spinal health.
o Be mindful of how you perform everyday tasks – from picking up the kids to gardening, don’t put undue stress on the neck
and back.
o Bend your knees when lifting, not your back and try to avoid lifting heavy loads.
o Move regularly. Walking is a great start.
o Try to maintain an upright posture with shoulders back and head in a neutral position. If you maintain an upright posture at all times you will put less stress on your spine.

ACTIVATE PERFORMANCE
Building core muscles is critical to helping support your spine, which provides stability and protection. A good place to start is by simply walking regularly to boost mood, alertness and energy levels. It’s easy, accessible and free!
You can integrate walking into your lifestyle by planning ahead, setting goals, using a pedometer, tracking ‘everyday’ activity, engaging your friends and rewarding yourself when you reach your goals.

An active spine is a healthy spine, and a healthy spine leads to a healthier life.

For more advice contact Lane Chiropractic Pottsville on 6676 2270

Categories : Back care tips
Tags : , , , , , , ,

Watch Your Back in the Garden

Posted by admin 
· March 12, 2018 

With the cooler autumn weather upon us it’s a great time to get back into gardening but don’t forget to protect your back and avoid injury by maintaining correct posture.

It’s amazing how quickly the hours can slip by when you are bending over seeding, weeding and watering the garden. Not to mention digging, carrying buckets, pushing wheelbarrows and lifting. Done the wrong way, these activities can place strain on our backs, particularly when our bodies are held in unsound positions over a sustained period of time to perform these tasks.

Common Posture Problems related to gardening

Round Shoulders
Round Shoulders is a condition that is often caused by hunching over, for example when weeding a garden. It is distinguished by the hunched over appearance it produces.

Uneven or rotated hips
Twisting to shift dirt from a wheelbarrow to a garden, or to pull out and pile up weeds can lead to issues with uneven or rotated hips. In severe cases, long term bad posture can lead to scoliosis, a condition that results in the spine twisting from left to right, instead of running in a straight line from top to bottom. Depending on the severity, scoliosis of the spine can have a detrimental impact on vital organs, such as your heart, liver and kidneys.

Gardening Tips to Maintain Good Posture

The good news is that postural issues can be corrected and, in some instances, reversed.
In the first instance, give your posture a sporting chance. By preparing before you enter the garden and having a few simple rules in mind, you can minimise your chance of experiencing some of these common gardening afflictions.

A few key tips are:
– Do some light stretching before you begin gardening to warm up your muscles and minimise the risk of injury. Even though gardening isn’t an extreme sport, injuries can still easily occur when muscles are too tight.
– Try to maintain a good posture as much as possible with a straight back and remember to pull your shoulders back and hold your head upright as much as possible. It is important to avoid rounding your shoulders or hunching over.
– Be careful not to twist your spine when transferring soil or other material from a wheelbarrow/stockpile to your garden and vice versa. Try to remember to keep your spine aligned in all of your movements and avoid jerky movements.
– Only take on loads that you can easily handle to reduce the risk of strain on your back. If a load it too heavy, either lighten the load or ask someone to help you.
– It is important to take frequent breaks, walk around and stretch, as staying in the same position for too long can contribute to a sore back later that night or the next morning.
– Make sure you also do some light stretching once you have finished gardening to cool down those muscles,
– Drink plenty of water to keep you and your muscles well hydrated!

If you do end up with a gardening injury, Lane Chiropractic Pottsville can help. Contact us on 6676 2270 for an appointment.

Happy Gardening everyone!

Categories : Back care tips
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Back Your Inner Athlete

Posted by admin 
· December 2, 2017 

BACK YOUR INNER ATHLETE focusses on how you can perform and live better by backing your inner athlete through good spinal function, reducing pain, improving posture and taking care of your health.

You don’t need to be a sporting professional to achieve peak performance. You can perform and live better through reducing pain, maintaining good spinal function and living a healthy lifestyle.

The Chiropractors’ Association of Australia encourages you to Back Your Inner Athlete by making sure you have the three P’s of chiropractic care tended to:

REDUCE PAIN by helping de-stress your spine
IMPROVE POSTURE by educating you on correct posture
ACTIVATE PERFORMANCE by placing importance on good spinal health and function, alleviating pain, improving posture and mobility, and living a healthy lifestyle, to assist with improving performance in life.
According to the World Health Organisation (WHO), ‘globally, around 31% of adults aged 15 and over were insufficiently active in 2008 (men 28% and women 34%). Approximately 3.2 million deaths each year are attributable to insufficient physical activity’.1

REDUCE PAIN
Back pain can result from injury, spinal abnormalities, degenerative conditions and even poor posture – all of which can prevent you from backing your inner athlete.

DID YOU KNOW?

Back pain is the third most common reason for taking time off work.3
Work-related activities, including lifting heavy weights, bending and twisting and even working in the same position for extended periods can contribute to lower back problems.4
Parents of young children are at risk of back problems due to lifting and twisting while carrying children.
Children are not immune to back problems.
DIY and gardening can have an impact by placing stress on the back.
In older people, postural issues can effect everyday activities.
Chronic back pain can lead to a range of health issues including reduced mobility, quality of life, longevity and depression.
Neck pain is the second most common reason patients seek chiropractic care and is a leading cause of disability. Neck pain can be caused by degenerative conditions, poor posture, stress, poor hydration and bad sleeping conditions.
FINDING A SOLUTION TO BACK YOUR INNER ATHLETE

Due to the nature of the pain and its causes, a holistic approach is needed in most cases to re-educate and adjust the body to reignite that inner athlete. Chiropractors are trained and knowledgeable professionals who use skill – not force or strength – to conduct adjustments that address the cause instead of simply treating a symptom. Chiropractic care is individually based: discuss your specific needs with your chiropractor.

IMPROVE POSTURE
Posture is the position in which we hold our bodies while standing, sitting, or lying down. Your posture directly affects your health.

Correcting bad posture does take discipline, but there’s no doubt the benefits are well worth the effort.

The first step is understanding the bad posture habits our lifestyle may expose us to and then taking steps to address them.

Poor posture may cause headaches, soreness, back pain, fatigue, respiratory issues, poor digestion and tension by putting pressure on your spine. In many cases, this can be prevented with the correct education, adjustment and awareness of the issue. While it may take some diligence to undo bad habits, it’s worth persevering.

WHAT YOU CAN DO:

Have an ergonomic assessment. If you have a desk job, this is essential in helping to maintain your spinal health.
Be mindful of how you perform everyday tasks – from picking up the kids to gardening, don’t put undue stress on the neck and back.
Move regularly. Walking is a great start.
Visit your local CAA chiropractor. These professionals are educated to assist your management of back and neck issues.
Download the ‘Back Your Inner Athlete’ augmented reality CAA Back App from the Apple App Store or on Google Play.
ACTIVATE PERFORMANCE
By placing importance on good spinal health and function, alleviating pain, improving posture and mobility, and living a healthy lifestyle, one can improve performance in life.

Back Your Inner Athlete by building core muscles to help support your spine, which provides stability and protection. A good place to start is simply walking regularly to boost mood, alertness and energy levels. It’s easy, accessible and free!

You can integrate walking into your lifestyle by planning ahead, setting goals, using a pedometer, tracking ‘everyday’ activity, engaging your friends and rewarding yourself when you reach your goals.

To help make walking easier, the Chiropractors’ Association of Australia developed the Just Start Walking mobile app which can be downloaded here.

An active spine is a healthy spine, and a healthy spine leads to a healthier life.

For more advice contact Lane Chiropractic Pottsville on 6676 2270.

Categories : Back care tips
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Four Back Benefits of Walking

Posted by admin 
· December 2, 2017 
· 80 Comments

Walking is a simple, inexpensive and easy activity with many benefits for health and general wellbeing. Walking regularly can improve heart and lung function, aid in weight-loss, decrease bone loss, and can also boost mood, alertness and energy levels, but did you know that walking can benefit your spinal health too?

1. Increases circulation to the spine

Walking increases circulation, bringing the body into balance and increasing stamina as blood pressure is lowered by the increased circulation. The continual flow of blood ensures that nutrients make it the spine and the surrounding soft tissues are nourished and enriched.

The movement of blood through the body nourishes all of the muscles, making you stronger whilst also making it easier to exercise. Essentially, the more you walk, the easier it is to walk.

2. Helps rehydrate spinal disks

Our daily bodily movements cause compression on the spinal discs, squeezing out the discs’ water that provides cushion for the vertebrae. The increased circulation from walking helps to rehydrate the discs by moving water to where the discs can absorb it.

3. Improves postural position

Poor posture is often the result of sedentary positions such as office work or extended use of computers and mobile devices. Poor posture places extra pressure on the spine which can lead to tension, soreness, headaches and back pain.

Walking strengthens the body and helps position the spine in its upright natural shape. When walking properly you naturally adopt proper posture. Good posture allows you to breathe better and can help reduce fatigue and the other side effects associated with bad posture.

4. Relieves spinal stress and back pain

Walking is a low impact exercise that assists in improving flexibility and mobility. Accompanied by a regimen of stretching, walking can improve flexibility and a better range of motion.

Extra body weight causes stress on the spine as the body works harder to keep balance. Excess abdominal weight can cause a swayback effect on the spine. Walking aids weight loss and weight management, which in turn relieves the stress extra body weight causes the spine.

Just Start Walking!

The Chiropractors’ Association of Australia (CAA) is committed to empowering people to walk more and enjoy the benefits of regular walking. The CAA’s health initiative Just Start Walking provides resources on getting the most out of walking and a mobile app which sends reminders and tracks progress. For more information on this initiative and to download the app to your phone, visit www.juststartwalking.com.au

For more advice contact Lane Chiropractic Pottsville on 6676 2270.

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CALL US:
02 6676 2270

Located at 10 Toormina Crt. Pottsville 2489

We have an wholistic and personalised approach to your treatment. As part of this approach we have a good network of local medical doctors, podiatrists, acupuncturists and other health specialists to best meet your needs when necessary.

Member of the Chiropractors Association of Australia http://www.chiropractors.asn.au

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