Every January millions of children, including some of our very own patients, go back to school. While schools are great places for children to learn and develop both mentally and socially, it is important for kids to remember their health and wellbeing in the classroom all year round.

While most parents and children have a checklist of stationery and supplies for starting the school year, we are providing our patients with a ‘Back to School Health Checklist.’ The checklist, developed as part of the Australian Chiropractors Association (ACA) Back to School Campaign, is a great way to remind kids of the importance of building healthy habits in school.

They are simple to incorporate and easily fit into a child’s everyday routine. For instance, packing a healthy lunch filled with lots of fruit and veggies, getting 60 minutes of daily physical activity and wearing the backpack correctly by carrying it with both straps.

The Health Checklist also reminds kids to reduce their recreational screen time, sit correctly in the classroom and consider chiropractic care.

Kids don’t often think about the impact that common activities like sitting in a classroom, carrying a heavy bag and excessive screen time can have on their overall health and wellbeing.

Pick up your complimentary Back to School Health Checklist from us today, or if you are concerned about your child’s spine or any other back to school related activities, book an appointment with us via Cranbourne Chiropractic Centre online booking site.

For more information on the ACA’s Back to School, visit backtoschool.org.au

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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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Back pain, neck pain, shoulder aches and headaches can be debilitating and an unwanted discomfort through this Christmas period. So to help people move better and feel better Cranbourne Chiropractic Centre is offering new patients 20% off their 1st visit for the month of December.

Instead of $85, your 1st visit will be only $68. This includes a thorough history, examination, explanation of what’s wrong, a recommended treatment plan and we’ll get started with actual treatment. Be wary of other offers that state a low 1st visit cost but don’t include treatment!

Each year Cranbourne Chiropractor does something special through December in the lead up to Christmas. Previously Cranbourne Chiropractic has collected toys and food in exchange for treatment that then is donated to the Salvation Army to distribute to locals in need.

So if you don’t want pain to hold you back this Christmas and you are searching for a chiropractor in the Cranbourne, Berwick, Narre Warren or Clyde area then try Cranbourne Chiropractor, and take up the special $68 1st visit offer.

You can easily book online or phone 9581 2624. Located at Eve Central Shopping Centre within HealthMint Medical Centre (above Chemist Warehouse and across the road from IGA) in Cranbourne North. Check on Google Maps.

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CERVICAL SPINE:

The neck is comprised of the cervical spine which consists of 7 vertebrae that begin from the base of the skull till the thoracic spine. The cervical curve of the spine is very critical and manages the overall spinal health. Any type of dysfunction in this region can lead to pain, migraines, headaches, stiffness and many other problems. The neck is supported by different ligaments and muscles. Neck pain occurs when these surrounding structures become inflamed or irritated. Neck pain ranges between minor, moderate, severe or excruciating.

SYMPTOMS OF NECK PAIN:
These include the following:

Limited range of motion

Stabbing or sharp pain

Tenderness or soreness

Radiating pain which radiates towards the shoulders, fingers, arms, neck, and head

CAUSES OF NECK PAIN:

Abnormal sleep postures

Poor standing or sitting postures

Sport injuries

Falls

Whiplash

Old age leading to degenerative disorders

Spinal stenosis-compression of nerves leading to numbness

Degenerative disc disorders that result in tingling or numbness

Rare causes include tumors, infections, growth abnormalities, and cancer

HOW CHIROPRACTORS CAN TREAT THE SYMPTOMS OF NECK PAIN?

Neck pain treatment and chiropractic adjustments performed by the chiropractors at Cranbourne Chiropractic Centre are highly effective. It manages the neck pain in the most efficient way and helps in relieving the discomfort, swelling and other symptoms linked with the neck pain. Routine visits to the chiropractor help in relieving the neck pain in a safe, non-addictive and non-invasive pattern.

A gentle chiropractic adjustment is performed which reduces the locking in the neck. It also helps in relieving the inflammation and swelling linked with spinal and other joints of the body. The chiropractic treatment effectively improves the functioning of the nervous system and joints. The improved functioning of the spine and nervous system helps in treating the discomfort linked with the neck pain.

BENEFICIAL EFFECTS OFFERED BY CHIROPRACTIC TREATMENT:
Chiropractic care may help:

Reduce inflammation

Improve range of motion of the neck

Improve flexibility

Improve lifestyle with increased activities

Reduce discomfort and pain

VERDICT:

To identify whether you are suitable for the chiropractic treatment or not, the chiropractors at Cranbourne Chiropractic Centre in Cranbourne North perform an initial consultation and examination. The chiropractors then develop a treatment plan according to the pain severity. It may include neck adjustments, mobilization, rehabilitative exercises, massage, and more.

To book an appointment call 9581 2624 or book online at www.cranbournechiro.com.au

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If you are one of the 50%¹ of Australians that sit at an office desk from 9am – 5pm (or some variation of that) then you are probably guilty of sitting in that same position for most of the day, often unaware of the potential effects of poor posture on your spine.

Between sitting at home on the couch, on the train to work and in the office all day, you could only be left with around one hour to stand, walk and exercise.²

While sitting down for long periods of time cannot be entirely avoided, improving your posture and staying active throughout the day can prove beneficial for your spinal health and overall wellbeing.

Here are a few helpful tips to get in the habit of practicing good posture:

• With spring here and daylight savings, take advantage of the weather by going for a walk during your lunch break or after work.
• Take the stairs instead of the lift up to the office.
• Take little breaks every 30 minutes by walking to the coffee machine or bathroom to keep your body moving.
• Pay attention to the way you sit at work – avoid hunching or slouching at your desk. Sit back in your chair and make sure your back is well-supported by the chair.
• When at your desk distribute your body weight evenly on both hips and keep your feet flat on the floor.
• If you have a height adjustable desk, try alternating frequently between standing and sitting If your workplace does not offer standing desks, it may be a good idea to request one.

Take a moment to assess your office desk. Are there any elements that are putting stress or strain on your body? Keep the mouse and telephone within easy reach so you don’t have to stretch to reach them. Adjust your computer screen so that your neck is in a neutral position and be mindful of your posture while sitting.

It is easy to forget to take a break when we are busy at work. So, set an alarm on your phone to remind you or use the reminders on the Straighten Up app.

Taking these habits home with you will help put them into practice in everyday life and will also ensure that good posture and spinal care is integrated into every aspect of your life.

For more information on maintaining a healthy spine in the work place, check with chiropractor Dr Shaun from Cranbourne Chiropractic.

¹Safe Work Australia 2017, Sitting and Standing, www.safeworkaustralia.gov.au/sedentary, Web.
²Australian Chiropractors Association, ‘How much time do you spend sitting each day?,’ Sit Right, www.chiropractors.asn.au/sitright, Web.

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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:

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:

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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Our bodies are designed to be healthy – to exist in a stable state of optimal function better known as homeostasis. During the holidays, heightened stress can wreak havoc on our nervous system, and therefore our optimal function, leaving us feeling tired and worn down. The good news is, you can stay happy and healthy and feeling great this holiday season by integrating a few simple holiday stress busters into your routine, and while you can’t eliminate every source of stress in your life, a few smart decisions can help keep that added stress at bay and reduce your chances of getting sick.

Why it Matters:

Each year, millions of people get sick before, during, or after the holidays, and the most common culprit for all this illness is STRESS. When your body is stressed, it doesn’t recover very well, and you are more likely to become sick. Not only could you experience more aches and pains, but you may also experience mental fatigue. Luckily, you’re in the right place. New research tells us that just like eating well and getting enough sleep, Chiropractic adjustments can go a long way towards positively influencing your stress levels by reducing your muscle tension so that you can feel better both during the holiday season and into the new year.

• Many people carry their stress in their neck and shoulders.
• Chiropractic adjustments have been shown to decrease muscle tension in the neck and shoulders.
• Research has shown people experience less stress after receiving Chiropractic care.

Next Steps:

By getting enough rest, exercise, and Chiropractic care, you can bust your stress levels and reduce your chance of getting sick this holiday season. You’ll feel better, more energized and experience a happier and healthier holiday, helping you do more of what you love with the people you love. That’s what it’s all about, and we’re here to help! Give us a call to schedule your next adjustment – you’ll be glad you did! Happy holidays from our family to yours! Book online at www.cranbournechiro.com.au or phone 9581 2624

Science Source:

Cerebral metabolic changes in men after chiropractic spinal manipulation for neck pain. Alternative therapies in health and medicine. November 2011

Glucose Metabolic Changes in the Brain and Muscles of Patients with Nonspecific Neck Pain Treated by Spinal Manipulation Therapy. Evidence-Based Complementary and Alternative Medicine. Volume 2017

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