As part of the Australian Chiropractors Association’s Back to School campaign, Cranbourne Chiropractic Centre here in Cranbourne North is encouraging Aussie kids to adopt positive spinal health habits.

These habits include:

• Carrying a backpack correctly with both straps, adjusting it to the correct height and ensuring only the essentials are packed, with heavier items to the back of the bag to reduce weight.
• Maintaining good posture when sitting in a classroom by keeping their shoulders back and relaxed with both feet firmly on the floor.
• Trying to reduce recreation screen time to two-hours every day.
• Eating a balanced, healthy diet and staying hydrated, helping kits to keep kids active in the playground and alert in the classroom.
• Getting enough physical activity is key for a child’s wellbeing, so as a guide, kids should try and get at least 60 minutes of physical activity daily.

Let’s help kids practise these positive spinal health habits this back to school season and all year round.

I welcome you to make an appointment for more advice and assistance on implementing these positive health habits into your child’s daily activity.

We are even able to assist with fitting your child’s backpack to suit their current level of development. Contact us at Cranbourne Chiropractic Centre to book your appointment.

For more information on these tips and the Back to School campaign, visit backtoschool.org.au  

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Make a determination, a resolution this year to improve at least one aspect of your health. As your spine protects your spinal nerves which send and receive info between your brain and the rest of your body, can we at Cranbourne Chiropractic suggest you make your spinal health a priority this year of 2020.

To help with this Cranbourne Chiropractor Dr Shaun Beovich is offering $10 off your 1st visit at Cranbourne Chiropractic Centre. Let’s break down any barriers you may have to making that initial step to better health.

You can book easily online at Cranbourne Chiropractic Centre. You can even fill out all initial paperwork online in the comfort of your home. It’s all paperless! Simple!

So if you are in the Cranbourne, Berwick, Narre Warren South, Clyde or surrounding areas and suffering from back pain, neck pain, headaches, migraines, sciatica, disc bulges, shoulder pain, hip pain etc, now is the time at the start of this new year to stop being in pain.

Or you may just want to add to your wellness routine and have a chiropractor optimise your spinal/nerve health. Or maybe you need a posture analysis and advise on how to counteract that forward hunched posture you see in the mirror?

Book online or phone Cranbourne chiropractor, Dr Shaun Beovich now on 9581 2624.

A New Year, a new you!

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Currently thousands see the treatment of chiropractors however many don’t realise the wide variety of treatments a chiropractor can use to help relieve back and neck pain.  The article states “while the mainstay of chiropractic is spinal manipulation, chiropractic care now includes a wide variety of other treatments including soft tissue techniques, manual or manipulative therapies, postural and exercise education and ergonomic training – including nutritional consultations.  In addition, chiropractors often work in conjunction with G. P’s, pain experts, and other health professionals to treat patients with pain.

While this is nothing new to chiropractors, it may serve to further educate the public as to the many tools a chiropractor possesses to help patients.  While most of the research on chiropractic has focused on spinal manipulation, or adjustment of the spine, for pain relief, there have been studies done on the effectiveness of chiropractic for treating musculoskeletal pain, headaches, asthma, carpal tunnel syndrome and fibromyalgia (Harvard Health Publications).  The author goes on to state “a recent review concluded that chiropractic spinal manipulation may be helpful for back pain, migraine, neck pain and whiplash.”

Spinal manipulation, or adjustment of the spine, is a term used to describe providing a specific high velocity, low amplitude thrust to the vertebra to restore joint function.  Chiropractors use this technique to correct the body’s spinal alignment to relieve pain allowing the body to heal.  Treatment usually takes a short-focused period.  Most patients are scheduled 2-3 times a week initially.  Patients generally see improvement of their symptoms in the first 2 to 3 weeks (Harvard Health Publications).

References:

1. Harvard Health Publications (2015). Chiropractic Care for Pain Relief. Retrieved from http://www.health.harvard.edu/pain/chiropractic-care-for-pain-relief

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A few simple tips to get you through:

1. Stay active. Break up your study with a bit of exercise. Go for a walk, a quick run or dance around the house (not recommended if studying in the library)

2. Good posture. Maintain good posture to help relieve tension that builds up. A firm seat with good lumbar support or a small cushion. Feet slightly raised off the ground on a small box/platform and your desk slightly angled up towards you.

3. Keep your spine aligned. Keeping your spine and nervous system functioning well is key. A chiropractic adjustment may help sort out some tension you are feeling. A good functioning nervous system may keep you sharp during study and exams.

4. Regular breaks. 40-45 minutes of study is ideal with a 10-15 minute break. It will keep you focused and more efficient with your study.

5. Enjoy!

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Celebrated each year on 16 October, people from around the world come together to raise awareness about spinal disorders and empower others to take charge of their spinal health.

An annual initiative of the Global Alliance for Musculoskeletal Health, World Spine Day is accompanied by the 2019 theme ‘Get Spine Active’ and local chiropractor Dr Shaun Beovich from Cranbourne Chiropractic Centre believes there is no better time to spread this important message.

“Being physically active can greatly help your spinal health by strengthening your muscles and easing the pressure on your spine,” Dr Beovich said.

While the ‘Get Spine Active’ theme aims to focus on the benefits of exercise and daily movement for maintaining health, Dr Beovich says it’s important to think about how all daily habits can affect your spine.

“World Spine Day is a perfect opportunity to ask yourself, ‘am I making the right choices for my spinal health?’ If not, then it’s time to make those changes and if needed seek professional help to get you started.”

‘Get Spine Active’ will focus on common physical activities including running, swimming, weightlifting and cycling, with the aim of encouraging all Australians to incorporate one of these activities or other healthy habits into their everyday lives.

Other forms of physical activity can include stretching, walking and taking small breaks during your workday. To help Australians get started on improving their spinal health, the Australian Chiropractors Association has developed the Straighten Up app designed to help improve posture, with a 3-minute stretching exercise program. They have also created the Just Start Walking app to help encourage Australians to experience the benefits of walking and also allows you to track and map your walks so you can monitor your progress and improvement.

Cranbourne Chiropractic Centre is encouraging their community of Cranbourne to Get Spine Active this World Spine Day and take the correct steps to improve their spinal health.

Chiropractors are well placed to assess and manage disorders of the musculoskeletal system and offer solutions and advice regarding your existing spinal health issues or how to improve your overall spinal health.

To book an appointment with your local ACA chiropractor, book online at Cranbourne Chiropractic Centre or call (03) 9581 2624.

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As your body heals from an acute episode of back pain, reducing inflammation is a key to a successful recovery. Dr Shaun from Cranbourne Chiropractic Centre says that if you choose the right anti-inflammatory foods, not only may you be able to quicken recovery but you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process.

Foods that cause inflammation:

• Try to avoid or limit these foods as much as possible:
• refined carbohydrates, such as white bread and pastries
• French fries and other fried foods
• soda and other sugar-sweetened beverages
• red meat (burgers, steaks) and processed meat (hot dogs, sausage)
• margarine, shortening, and lard

The health risks of inflammatory foods
Not surprisingly, the same foods on an inflammation diet are generally considered bad for our health, including sodas and refined carbohydrates, as well as red meat and processed meats.

Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation.

Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation. Yet in several studies, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isn’t the sole driver.

Anti-inflammatory foods
An anti-inflammatory diet should include these foods:

• tomatoes
• olive oil
• green leafy vegetables, such as spinach, kale, and collards
• nuts like almonds and walnuts
• fatty fish like salmon, mackerel, tuna, and sardines
• fruits such as strawberries, blueberries, cherries, and oranges

Benefits of anti-inflammatory foods
On the flip side are beverages and foods that reduce inflammation, and with it, chronic disease. In particular fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols—protective compounds found in plants.

Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well.

Anti-inflammatory diet
To reduce levels of inflammation, aim for an overall healthy diet. If you’re looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider a diet which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.

In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health.

Source: Harvard Health Publishing

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Why it Matters:

Driving a car, working on the computer, and using a tablet/phone all usually result in less than ideal posture. And when you start to lean forward, it places a tremendous amount of extra pressure on the discs in your neck and spine. This can cause increased compression and lead to pain. Even just a few inches of forward head posture can double or triple the amount of stress on the spinal joints in your neck.

• The average human head weights approximately 3.6-4.5kg.
• For every 2.5cm of forward head posture, an additional 4.5kg of weight is added to your spine.
• Forward head posture may result in muscle imbalances, a high risk for spinal degeneration, reduced range of motion, and pain.

Next Steps:

Take a moment today at work and notice if your shoulders are rounding, the head has moved forward, and upper back is hunched over. If you see yourself slouching into this posture, let us know. We would love to provide you with some exercises you can do at work to help strengthen the muscles supporting your spine and combat these muscle imbalances. And remember, the more time you spend in this posture, the more likely you are to suffer head and neck pain.

Science Source(s):

The Physiology of the Joints, Volume III. 6th ed. London: Churchill Livingstone; 2007.

Myofascial trigger points, neck mobility and forward head posture in unilateral migraine. Cephalalgia 2006

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Multiple research studies have shown that chiropractic is considered one of the most safe and effective treatments to reduce pain from your neck, low back, and more. Even if you are suffering from spinal stenosis, disc herniations, or foraminal encroachment-chiropractic may be able to help.

2 REDUCE HEADACHES
The second health benefit of chiropractic care, especially important if you have struggled with chronic headaches. Researchers have discovered that chiropractic care can reduce the frequency and intensity of headaches.

With over 20 million people suffering from headaches every day, this is a massive development in healthcare! The most common type of headaches includes; tension headaches and migraines. Tension headaches often include neck pain, muscle pain, and facial pain. Migraines are usually throbbing, can cause nausea and light sensitivity, and some even include an aura.

3 IMPROVED QUALITY OF LIFE
Many people don’t go to the doctor when they have pain. They go to the doctor when that pain interferes with their quality of life!

If you have a healthcare issue that is keeping you for enjoying your hobbies, hanging out with friends and family, and limit your ability to perform well at work- then you are likely going to start researching on Google and eventually call a doctor to get answers.

Fortunately, getting back to your active lifestyle, and improving your quality of life (or in science-speak, “functional ability”) is one proven benefits of chiropractic care.

4 REDUCED MEDICATION USE
Researchers have discovered that people who receive chiropractic care are 49% less likely to fill an opioid prescription. And, in my opinion, if we were able to reduce opioid use by nearly 50% just be helping people get well with chiropractic care- this world would be a different place!

Even what many people consider to be “safe” medications like NSAID’s contribute to over 100,000 hospitalizations, and over 3,000 deaths each year. Drugs should rarely be viewed as a first line treatment for spinal pain. Your body is designed to move and recover- so going to a doctor focused on movement and recovery seems like a good idea to not only reduce your medication use but to get the best results possible.

5 PERFORMANCE
Did you know that every major sports team in the USA has a chiropractor available to their athletes to help with injury prevention and sports performance?

That’s right, teams in the NFL, MLB, NBA, and NHL all have chiropractors integrated into their healthcare team to keep their athletes performing at their top level all season long.

No one can perform their best when in pain, so chiropractors are used to keeping the athletes feeling good, but with a focus and eye towards sport-specific performance.

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Hand, wrist, and arm pain often starts with a neck problem. When a spinal disc in your neck irritates or presses on a nerve, it can result in arm pain. Just like the power lines that bring electricity to your house, your brain and spinal cord split into individual nerve roots that deliver information to every part of your body. The nerves in your neck are specifically focused on providing strength and sensation to your head and arms.

• A bulged or herniated disc in your neck can irritate or compress the nerves that travel to your hands, arms, and shoulders.
• A recent study of people with cervical (neck) disc herniation showed improvement in over 86% of those who received chiropractic adjustments.
• Improving spinal mobility, decreasing inflammation, and improving your posture may help prevent future episodes of neck and arm pain.

A painful arm as a result of a pinched nerve in your neck very rarely requires surgery. Getting rid of the inflammation, decompressing the nerve, and giving the disc time to heal are all part of a complete plan we use each day to help our patients reduce their symptoms and get their life back.

Science Source(s):

Symptomatic, Magnetic Resonance Imaging-Confirmed Cervical Disk Herniation Patients: A Comparative-Effectiveness Prospective Observational Study of 2 Age- and Sex-Matched Cohorts Treated With Either Imaging-Guided Indirect Cervical Nerve Root Injections or Spinal Manipulative Therapy. JMPT 2016

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Australians aged 65 and over make up 15% of the population and the Australian Institute of Health and Welfare estimates that this will increase to 22% by 2065, putting additional strain on the government to provide care for older Australians.

3.7 million Australians reported back pain in 2015 alone. Back pain can have a damaging effect on a person’s quality of life by affecting their ability to participate at work, in social activities and sports.

So here at Cranbourne Chiropractic we are encouraging Australians to get Ready For Life by ensuring their posture is correct, they are living active lifestyles and seeking chiropractic care where necessary.

One way to help you be Ready for Life and improve your spinal health is to get a check-up from your local ACA chiropractor. Chiropractors can also be seen as a preventative healthcare option by offering advice and assistance in making appropriate lifestyle choices and therefore reducing the risk of spinal health issues arising in the first place.

Chiropractic care is not a one size fits all healthcare option. Chiropractors carefully assess each patient individually and tailor their care accordingly. By using a variety of non-surgical techniques, such as specific spinal adjustments, manual therapy and low-force intervention, chiropractors offer a drug-free, hands-on approach to spinal healthcare.

It is important to take preventative measures when it comes to spinal health and if you are experiencing pain, it is not advisable to ignore this. Get advice from your local ACA chiropractor as early as possible.

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