A recent survey by the Australian Chiropractors Association (ACA) found that one in ten Australians claim their pain hindered their ability to play with their children; one in ten indicated impacts on intimate relationships; and one in 20 realised their persistent pain resulted in increased friction with their partner.

With statistics like these, it is important you are staying on top of your mobility and monitor any changes in your strength, balance and flexibility. This Mobility Month, try out these four simple exercises to discover how ‘mobile’ you are:

1. Neck Rotation: testing how far and evenly you can turn your neck on each side.
   1. Sitting down, keep your shoulders still and against a chair.
   1. Turn your head all the way to the left as if you were looking over your shoulder. How far around did you get?
   1. Repeat on the right. Was it even? Was it comfortable?
      
      
2. Trunk Side Bend: testing how far you can run your hand down each side of your body.
   1. Stand with your feet comfortably apart.
   1. Run a hand down the side of your leg so you side bend without leaning backwards or forwards.
   1. Repeat on the other side. Was it even and was it comfortable to do?
      
      
3. Sit-to-Stand: testing the ease at which you can rise from your chair with crossed arms.
   1. Sit in the middle of your chair. Cross your arms over your chest.
   1. Keeping your back straight and arms across your chest…
   1. Stand straight up and then sit back down. Did you do this easily or was it hard?
      
      
4. Single Leg Stance: testing how well you balance on each leg.
   1. In a safe environment free of trip hazards, stand upright with feet together and place hands on hips.
   1. Lift one foot off the ground. Do not allow your legs to touch. Time how long you can stand without moving.
   1. Repeat on opposite side. Are you able to stand on each leg for at least 40 seconds? (If under 60 years)

How was your flexibility, strength and balance? If you find that you are struggling with one of the exercises, not to worry. We at Cranbourne Chiropractic Centre are here to help.

For more information on Mobility Month, and to watch the test in action, visit mobilitymonth.org.au

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Every thought and movement in your life occurs through your brain and spinal cord, which is collectively known as the central nervous system. Your spinal column acts as the armor and pathway for your spinal cord to travel down and split into the nerves that reach every cell of your body. Every moment, millions of messages and bits of information are moving along your spinal cord to maintain the delicate balance between your brain and body.

Let’s look at some research to back this up. A recent article published by Haavik et. al., looked at the effects of chiropractic care on changes in cortical intrinsic inhibitory interactions in patients with chronic neck and upper extremity pain by measuring dual somatosensory evoked potentials (SEP) in the median and ulnar nerves.

The number of participants in the study was limited, however, their results were significant. They found that there was a significant decrease in the ratio and amplitude for the SEP as well as a decrease in average pain levels for all of the participants following a chiropractic care plan that was specifically recommended to each participant based on their individual clinical findings. No changes occurred in measurements during the control period prior to beginning chiropractic care.

The authors concluded that “chiropractic care improved suppression of SEPs evoked by dual upper limb nerve stimulation at the level of the motor cortex, premotor areas, and /or subcortical areas such as basal ganglia and/or thalamus.” Of course, larger studies are needed to verify and confirm these results but is always the case with science and research.

So what does this mean to you and your chiro adjustment? Very simply put, chiropractic care improves neurological activity and function for patients with chronic pain, and not just on a local level at the site of the chronic pain – it improves the neurological activity and function deep inside the cortex of your brain and brainstem, and improves your body’s ability to effectively communicate information to your brain.

If chiropractic has this powerful effect on patients with chronic pain, it is not unreasonable to infer that it also has the same effect on acute pain and on people without any pain! So do not wait until you are in chronic pain before you start taking care of your spine and nervous system – be proactive in your health by making healthy lifestyle choices and having your spine checked and adjusted regularly.

Haavik H, Niazi IK, Holt K, Murphy B. Effects of 12 Weeks of Chiropractic Care on Central Integration of Dual Somatosensory Input in Chronic Pain Patients: A Preliminary Study. J Manipulative Physiol Ther. 2017 Mar – Apr;40(3):127-138. doi: 10.1016/j.jmpt.2016.10.002. Epub 2017 Feb 10. PubMed PMID: 28196631.

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If you suffer from neck pain, you’re not alone. Up to 50% of people will experience neck pain at some point in their life² and general practitioners are consulted seven times per week for neck pain.³

Here are a few tips to help manage and prevent neck pain:

• Work on your posture – for every 2.5cm of forward head movement, the strain on your neck muscles doubles.
• Get the ergonomics right – make sure your computer screen is elevated so you are not looking down.
• Move your neck and shoulders gently through its full range everyday – forward and back, side to side and left to right.
• In bed, try and sleep on your side or back and avoid sleeping on your stomach. Ensure your pillow isn’t too high and is supportive of your neck.

Chiropractic care is one way to help manage and relieve discomfort caused by neck pain. Chiropractic adjustments reduce joint restrictions or misalignments in the spine and other joints in the body in an effort to reduce inflammation and improve function.

If you’re looking for an alternative to treating neck pain, why not consider a chiro? Visit Cranbourne Chiropractic Centre and book online here.

1. Digital Australia: State of the Nation 2015–16, Ernest & Young, https://digitalasiapacific.ey.com/Home/pdf?id=SotN-Report-AU-2015-16

2. Hogg-Johnson S, van der Velde G, Carroll LJ, et al. The Burden and Determinants of Neck Pain in the General Population: Results of the Bone and Joint Decade 2000–2010 Task Force on Neck Pain and Its Associated Disorders. Eur Spine J. 2008;17(Suppl 1):39-51. doi:10.1007/s00586-008-0624-y

3. Australian Journal of General Practice: https://www1.racgp.org.au/ajgp/2018/may/neck-pain

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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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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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Why it Matters:

The facets are little joints on the back side of your spine. Similar to your knuckles, they have a small capsule around them for lubrication and support. When a facet joint is stretched open, gas within the joint is released, making a crunch or cracking sound. The release of gas is perfectly normal and happens because of the negative pressure in the joint. Just like taking the top off a champagne bottle. Sometimes adhesions can occur in the joint making it painful to move. That is why after a chiropractic adjustment many people feel better and have an improved range of motion. Adjustments help the facet joints move more naturally with fewer restrictions.  

– Cracks and pops in your back and neck are typically caused by the release of gas within the joint (like a knuckle)

– Adhesions in the joints of your spine can restrict your range of motion and contribute to degenerative changes

– Adjustments reduce the adhesions in the fact joints resulting in pain relief and an improved range of motion

Next Steps:

While many chiropractic techniques create a “cracking” or “crunching” type sound- not all do. Low-speed techniques also improve the motion of the facet joints, sometimes without any sound at all. Dr Shaun at Cranbourne Chiropractic Centre is proficient in a number of different techniques and will choose one that suits your needs.

And here’s a tip to share with your friends- stubborn headaches are frequently caused by irritated facet joints. If you know someone who suffers from headaches and works on a computer most of the day- their facet joints may be to blame. Share this blog with them and let them know a chiropractic adjustment may be just what they need!

Science Source:

Effects of side-posture positioning and side-posture adjusting on the lumbar zygapophysial joints as evaluated by magnetic resonance imaging: a before and after study with randomization. JMPT 2000. Neurophysiological effects of spinal manipulation. The Spine Journal 2002.

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Why it Matters:

Your skin is the largest organ in your body, and it’s loaded with small sensory nerve fibers that are responsible for proprioception. Placing tape in specific areas of your body across the skin provides sensory input that gives your brain more information as you move. This additional information has been shown to help improve balance, reduce pain, and support proper movement patterns.

• Tape worn on the skin provides your brain with more information about your movement patterns and can help reduce injuries and improve rehabilitation.
• Taping has been shown to improve balance for up to 72 hours after the tape has been removed.
• Researchers have found taping can be more effective than postural exercises alone to reduce neck pain.

Next Steps:

You can think of the tape less like a brace and more like a nervous system reminder that you wear on your skin. Not only does it look cool, but it has the potential to support better movement, reduce pain, and limit injuries. Now the next time you see an athlete wearing tape, you will know it’s more than just a fashion statement!

Science Source:

Extended use of Kinesiology Tape and Balance in Participants with Chronic Ankle Instability. Journal of Athletic Training 2016

Efficacy of kinesio taping versus postural correction exercises on pain intensity and axioscapular muscles activation in mechanical neck dysfunction: a randomized blinded clinical trial. The Journal of Sports Medicine and Physical Fitness 2017

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Why it Matters:

As you go through life and your spinal discs go through the aging process, your facet joints end up taking on extra load. Unfortunately, this excess stress and pressure can wear down your facet joints. What results is the beginning of the degenerative process, which means you can end up with adhesions, restricted motion, bone spurs and, well…pain.

• The facet joints of your spine slide and glide as you move.
• Restrictions or adhesions in the facets can occur with age and injury.
• Chiropractic adjustments help the facet joints move freely and decrease painful restrictions in motion.  

Next Steps:

The facet joints of your spine love to move, and, in fact, movement helps them stay healthy and may even slow down the degenerative process. Chiropractic adjustments may help reduce adhesions on these joints, allowing you to move more freely and with less pain. Here at Cranbourne Chiropractic Centre, we believe that when you’re moving better, you’re feeling better, and we’re proud to be a part of the healthcare team that helps you stay active!

Science Source:

Magnetic resonance imaging zygapophyseal joint space changes (gapping) in low back pain patients following spinal manipulation and side-posture positioning: a randomized controlled mechanisms trial with blinding. JMPT 2013

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Why it Matters:

Top researchers have found that specific movements of the spine, including the motion that happens during a chiropractic adjustment, can provide a multitude of benefits to your brain and nervous system. Adjustments activate the nerves that detect and sense motion. When those nerves are activated, it stops (or gates) the nerves that deliver pain signals. That is one of the reasons why adjustments provide pain relief. They literally “turn off” the pain sensors! Perhaps even more exciting is the emerging research that has shown adjustments can increase cortical drive. That’s a fancy way of saying researchers have found adjustments can make you stronger!  

– Your entire life is experienced through your central nervous system- every thought, memory, and action.  

– Movement of your spine can activate your central nervous system and brain

– Emerging research has shown chiropractic adjustments can help reduce pain, improve function, and even increase strength!

Next Steps:

Chiropractic care has been helping people live their best life for over 100 years. Having a higher quality of life and feeling better (with less pain) are two of the most popular reasons why people seek chiropractic care. But new research into sports performance, strength, and how the adjustment can improve brain function have a lot of people excited. We would love to hear how chiropractic care has changed your life. Stop by the front desk and tell us your story today!

Science Source:

Mechanism of action of spinal manipulative therapy. Joint, Bone, Spine 2003. Neurophysiological effects of spinal manipulation. Spine Journal 2002.

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