Posts filed under: Exercise & Rehabilitation

5 Things About Neck Pain You May Not Know

Neck Pain Facts | Chiropractor Geelong

  1. Neck pain is a common musculoskeletal issue in Australia. According to the Australian Institute of Health & Welfare (AIHW), 13% of Australians reported experiencing neck pain in the 2017-18 period. 
  2. Several risk factors may contribute to the high prevelance of neck pain in Australia, include; sedentary lifestyles, poor posture & stress.
  3. In Australia, there are a variety of treatment options available for treating neck pain, these may include chiropractic, physiotherapy, myotherapy & osteotherapy.
  4. Women are more likely to experience neck pain compared to men, with the highest incidence between the ages of 35 and 55 years.
  5. Neck pain can present as mild to serve and with a variety of symptoms, some including; pain or stiffness in the neck, headaches, pain into the arm or shoulder and difficulty moving the neck.

Our Geelong chiropractor approach to neck pain

  1. Firstly, our Geelong chiropractor will try to understand the nature of your neck pain, how it started and the impact it has on you.
  2. Our Geelong chiropractor would perform a thorough assessment of your muscles, spinal joints and nerves around the neck area, a posture analysis and other testing rule out serious injury or pathology.
  3. If clinically indicated, referral for further investigations, tests or scans will be made.
  4. We will have an in-depth discussion around the nature of your specific condition, the treatment options available to you and we will map out a care plan to get you back on track as quickly as possible.
  5. If appropriate to do so, we will start your treatment from the first visit to help relieve pain, promote better movement and get your road-to-recovery underway.

Get help today!

5 Things About Low Back Pain You May Not Know

Low Back Pain Facts | Chiropractor Geelong

  1. According to the World Health Organisation in 2020, low back pain affected 619 million people globally, which is approximately 9% of the global population.
  2. Women tend to be impacted more than men, approximately 1.5x more so.
  3. The prevalence of low back pain increases with age, peaking in people aged 45 to 55 years old.
  4. The majority of low back pain are due to unknown causes, with less than 1% of all cases due to more severe patho-anatomical origins (e.g. infection, fracture, cancer etc).
  5. Most people will experience low back pain in some form during their lifetime, with the lifetime prevalence between 75-84%.

Our approach to Low Back Pain | Chiropractor Geelong

  1. Understand – Our Geelong chiropractor will want to understand your particular condition, the impact it has had on your life and what you’d like to get back to.
  2. Assess – Our Geelong chiropractor would perform a thorough neuro-orthopaedic assessment, spinal examination, posture analysis and other testing to assess overall movement and function.
  3. If clinically indicated, our Geelong chiropractor will refer for further investigations, tests or scans will be made.
  4. Educate – Our chiropractor will have an in-depth discussion around the nature of your specific condition, the treatment options available to you and we will map out a care plan to get you back on track as quickly as possible.
  5. Recover – If appropriate to do so, we will start your treatment from the first visit to help relieve pain, promote better movement and get your road-to-recovery underway.

Book an appointment with our Neck Pain chiropractor!

References

  1. GBD 2021 Low Back Pain Collaborators. Global, regional, and national burden of low back pain, 1990-2020, its attributable risk factors, and projections to 2050: a systematic analysis of the Global Burden of Disease Study 2021. Lancet Rheumatol 2023: 5: e316-29.
  2. GBD 2019: Global burden of 369 diseases and injuries in 204 countries and territories, 1990–2019: a systematic analysis for the Global Burden of Disease Study 2019. https://vizhub.healthdata.org/gbd-results/.

Are You Exercising Enough? How To Meet The Current Guidelines

Are you exercising enough?

At Empowered Health Chiropractic, our Geelong chiropractors understand the importance of livelong exercise and physical activity for our health, yet to our surprise, over 55% of Australians do not meet the current guidelines for exercise & physical activity according to their age group or category.

In this article, our Geelong chiropractor Luka, will dive into some of the known benefits of exercise and what the current guidelines recommend for different Australians.

Regular exercise and physical activity have many benefits for your body and mind. Some of the most notable benefits include:

  • Improved heart health. Exercise helps to keep your heart strong and healthy by lowering your blood pressure and cholesterol levels. This can reduce your risk of heart disease, stroke, and other cardiovascular problems.
  • Reduced risk of chronic diseases. Exercise can help to reduce your risk of developing chronic diseases such as type 2 diabetes, cancer, and osteoporosis.
  • Weight management. Exercise can help you lose weight or maintain a healthy weight. It can also help to improve your body composition by increasing your muscle mass and decreasing your fat mass.
  • Improved mood and mental health. Exercise can help to improve your mood and reduce stress levels. It can also be helpful for people with depression, anxiety, and other mental health conditions.
  • Increased energy levels. Exercise can help to give you more energy and improve your overall sense of well-being.
  • Better sleep. Exercise can help you sleep better at night by making it easier to fall asleep and stay asleep.
  • Stronger bones and muscles. Exercise helps to strengthen your bones and muscles, which can help to prevent injuries and improve your balance and coordination.
  • Improved cognitive function. Exercise can help to improve your cognitive function, including your memory, attention, and decision-making skills.
  • Longer life expectancy. People who are physically active tend to live longer than those who are not.

The benefits of regular exercise and physical activity are numerous and well-documented. Even small amounts of activity can make a big difference to your health. So get moving and start enjoying the benefits today!

The current Australian physical activity guidelines are as follows:

 

  • Adults (18-64 years old)
    • Be active on most (preferably all) days, to weekly total of:
      • 2.5 to 5 hours of moderate activity
      • 1.25 to 2.5 hours of vigorous activity
      • an equivalent combination of both
    • At least 30 minutes of moderate activity on most (preferably all) days
    • Muscle-strengthening activities as part of your daily physical activity on at least 2 days each week
  • Children and young people (5-17 years old)
    • Accumulate at least 60 minutes of moderate to vigorous intensity physical activity every day
    • Physical activity should include a variety of aerobic activities, including some vigorous intensity activity
    • Muscle-strengthening activities on 3 or more days a week
  • Pregnant women
    • Aim for at least 30 minutes of moderate-intensity physical activity most days of the week
    • If you were active before you became pregnant, you can continue with your usual activities
    • If you were not active before you became pregnant, start slowly and gradually increase the amount of activity you do
  • People with chronic conditions
    • Talk to your general practitioner or allied health professional about how much physical activity is right for you
    • Even if you have a chronic condition, physical activity can help you manage your symptoms and improve your overall health

These are just general guidelines, and your individual needs may vary. Talk to you GP, chiropractor or other health professional about how much physical activity is right for you.

References

  1. https://www.health.gov.au/
  2. Ruegsegger, Gregory N., and Frank W. Booth. “Health benefits of exercise.” Cold Spring Harbor perspectives in medicine 8.7 (2018): a029694.
  3. Shashi K Agarwal (2012) Cardiovascular benefits of exercise, International Journal of General Medicine, 5:,541-545, DOI: 10.2147/IJGM.S30113

7 Facts About Chiropractic That You May Not Know

Facts about chiropractic that you may not know | Chiropractor Geelong

1. Chiropractic is a holistic healthcare profession

This means that chiropractors believe that the body is a whole system and that all parts of the body work together. They also believe that the spine and nervous systems are the foundations of health and that by improving the function of the spine and nervous system, they can help improve overall health.

2. Chiropractic is a regulated profession

Chiropractors in Australia are regulated and licensed through the Australian Health Practitioner Regulating Agency (AHPRA), which also regulate other medical and dentistry professionals. In order to be licensed, chiropractors must undergo and pass an accredited five-year university program, meet ongoing education and experience requirments.

3. Chiropractic is safe and effective

Chiropractic is a safe and effective treatment for a variety of conditions, including back pain, neck pain, headaches, and joint pain. There is a growing body of scientific evidence to support the effectiveness of chiropractic.

4. Chiropractic is not just about cracking bones

While spinal adjustments are a common chiropractic technique, they are not the only one. Chiropractors also use a variety of other techniques, such as massage, dry needling, mobilisation, and exercise, to help their patients.

5. Chiropractors must undergo five years of university education

In Australia, chiropractors are required to have undergone an accredited five-year university program in order to satisfy regulatory and licensing requirements. During their studies, chiropractors undertake coursework in biology, neurology, orthopaedics, biomechanics, anatomy & physiology and more.

6. Chiropractors are not just for back pain

While spine-related conditions are often a primary reason people may seek chiropractic care. Chiropractors can also help with a variety of other conditions, such as headaches, migraines, TMJ disorders, joint pain, sciatica, and muscle tension.

7. Chiropractic is not a one-size-fits-all treatment

Chiropractic care is tailored to your needs, goals and resources available. Read about our Geelong chiropractors approach to treatment.

Looking for a chiropractor in Geelong?

References

  • Roland Bryans, Martin Descarreaux, Mireille Duranleau, Henri Marcoux, Brock Potter, Rick Ruegg, Lynn Shaw, Robert Watkin, Eleanor White,
    Evidence-Based Guidelines for the Chiropractic Treatment of Adults With Headache, Journal of Manipulative and Physiological Therapeutics, Volume 34, Issue 5, 2011, Pages 274-289, ISSN 0161-4754, https://doi.org/10.1016/j.jmpt.2011.04.008.

Chiropractic Techniques for Low Back Pain: What to Expect

Chiropractic Techniques for Low Back Pain | Geelong Chiropractor

Low back pain is a prevalent condition that can significantly impact daily life and overall well-being. Seeking chiropractic care is a popular choice for many individuals seeking non-invasive and drug-free treatment options. Our Geelong chiropractors employ a variety of techniques to address low back pain and promote spinal health. In this blog post, we will explore common chiropractic techniques used for low back pain, what to expect during a chiropractic session, and the potential benefits of chiropractic care.

 

Benefits & Consideration of Chiropractic care

 

Non-Invasive and Drug-Free Approach:

Chiropractic care offers a conservative treatment option without relying on medications or surgical interventions.

Pain Relief and Improved Function:

Chiropractic techniques can help alleviate low back pain, reduce inflammation, and restore spinal function.

Holistic Approach:

Chiropractors often emphasise overall wellness, promoting healthy lifestyle choices and offering advice on nutrition and exercise.

Individualised Treatment:

Chiropractic care is tailored to each patient’s specific needs, considering factors such as age, health condition, and preferences.

What to Expect During a Chiropractic Session

Initial Consultation:

The chiropractor will discuss your medical history, current symptoms, and perform a comprehensive muscular, skeletal and nervous system examination.

Further diagnostic imaging may be advised, such as a MRI, X-ray or ultrasound to assess the spine’s structure and identify any underlying conditions.

Treatment Sessions:

Chiropractic sessions typically involve a series of visits, depending on the severity and nature of your low back pain.

Each session may last around 15 to 45 minutes, but this can vary based on your individual needs.

Communication and Informed Consent:

Your chiropractor will have in-depth discussion with you, the client, around the nature of your condition, what options are available to you based on your goals, needs and resources available.

Before performing any techniques, your chiropractor will discuss the benefits and risks associated with any technique or modality, allowing you to make an informed decision.

What to Expect During a Chiropractic Session

Spinal Adjustment (Manipulation):

High-velocity, low-amplitude (HVLA) thrusts are applied to specific vertebrae to restore normal joint motion, function and alignment.

Chiropractors use their hands or specialized instruments to deliver precise adjustments.

Adjustments may produce a popping sound (cavitation), which is the release of gas bubbles in the joint fluid.

Mobilisation:

Gentle stretching and manual techniques are used to improve joint mobility and reduce pain.

This technique involves low-force movements and is well-suited for patients who may not be suitable for high-velocity adjustments.

Soft Tissue Therapy:

Chiropractors may incorporate soft tissue techniques such as massage, myofascial release, dry needling and trigger point therapy.

These techniques aim to reduce muscle tension, alleviate soft tissue restrictions, and promote healing.

Exercises and Rehabilitation Therapy:

Chiropractors often prescribe specific exercises to strengthen the supporting muscles of the lower back and improve flexibility.

Rehabilitation programs may include stretching, core stabilisation exercises, and postural correction techniques.

Geelong chiropractor performing manual adjustment to lower lumbar spine

Top TMJ Exercises

Top TMJ exercises | TMJ Chiropractor

At Empowered Health Chiropractic in Geelong, our TMJ chiropractors understand the importance of incorporating exercises & rehab within the overall management of TMJ-related conditions.

Supporting our manual therapy strategies with home-based exercises not only enhances treatment outcomes, but also creates self autonomy and independence in managing TMJ-related problems in the future. Essentially, our Geelong TMJ chiropractors want to give our clients the tools and strategies to get back on track and keep themselves there in the future.

The best part, most of the exercises for the TMJ don’t require fancy equipment, gym memberships or take a considerable amount of time to perform. In saying that, our TMJ chiropractors often prescribe small bouts of specific TMJ exercises dispersed throughout the day.

In this blog, our TMJ chiropractor Luka, will demonstrate three types of exercises specific for the TMJ.

If you would like to discuss your specific TMJ issue with out team, please call (03) 4250 9865 or book an appointment online here.

Reduce TMJ muscle tension & improve joint mobility

Retrain muscle function & joint stability

Optimise TMJ muscle & joint function

Book an appointment with our TMJ chiropractor

References

  1. Irmgard Simma-Kletschka, Nikolaus Artacker, Michael Balla, Nikolaus Oellerer, Eva Piehslinger & Cinzia Fornai (2023) Initial therapeutic approaches for orofacial myofascial pain: three pilot studies, CRANIO®,DOI: 10.1080/08869634.2023.2198397
  2. Sudarshan Anandkumar & Murugavel Manivasagam (2022) Physical therapist guided active intervention of chronic temporomandibular disorder presenting as ear pain: A case report, Physiotherapy Theory and Practice, 38:13, 3146-3158, DOI: 10.1080/09593985.2021.1938307
  3. Leanna Blanchard, Steven Goostree & Alison Duncombe (2022) Graded exposure and orthopedic manual physical therapy for kinesiophobia and function in chronic temporomandibular dysfunction: A case report, CRANIO®, 40:5, 454-467, DOI: 10.1080/08869634.2020.1779483

Clenching Or Grinding Your Jaw? How To Help

What causes us to grind or clench? | TMJ Chiropractor

Jaw clenching or grinding, otherwise known as bruxism, can be a common yet problematic issue when managing TMJ and facial pain. Bruxism can be further distinguished as sleep bruxism, awake bruxism and non-specified bruxism. In order to effectively relieve and manage jaw clenching or grinding, we must initially understand the underlying cause of the behaviour. At an individual level, certain personality traits, such as those with high stress sensitivity or anxious traits, are more likely to develop TMJ pain associated with bruxism.

While bruxism can be chacterised as clenching our teeth during the day or grinding our teeth during our sleep, these behaviours are clearly an effect or output of a wound up or heightened state of nervous system activity. For example, have you ever noticed when you are under significant stress, no matter the origin, that you find yourself more likely to clench, hold tension through your jaw, neck or shoulders?

In summary, it’s important to understand this concept, teeth or jaw clenching and grinding is likely an output or an effect of a heightened central nervous system state. In order to effectively manage it, the underlying nervous system state needs to be considered in the overall management. This is why our Geelong TMJ chiropractors take a holistic and comprehensive approach to the assessment, diagnosis and management of TMJ disorders related to grinding and clenching.

Here's what our Geelong TMJ chiropractors recommend for reducing grinding and clenching behaviours

-Understand your triggers-

Do you ever notice that when you’re under significant stress, whether that be with work, family or any other potential stressor for that matter, that your clenching or grinding becomes more noticeable?

If this is you, chances are you have an underlying nervous system cause of your clenching or grinding.

You don’t know what you don’t know, better understanding your triggers, traits or behaviours when exposed to certain stressors in a good start in managing this long term.

 

Manage your triggers

By managing, I don’t mean trying to control every single stress that gets thrown our way because that never really ends well. Instead, learning to better manage how we respond and ultimately allow these stresses manifest is far more realistic.

Mindfulness-based, non-sleep deep rest (NSDR) strategies have shown to promote a calming and pacifying effect on our central nervous system.

 

-Improve your awareness-

Watch the video to see what our Geelong TMJ chiropractors recommend for improving jaw and muscle awareness.

-Promote better jaw muscle and joint function-

In this video, our Geelong TMJ chiropractors discuss an easy-to-implement exercise to promote better joint and muscle function.

References

  1. Zheng B, Ma J, Wang X, Pu Y, Sun H, Su Y, Yang Q, Lu S, He H. A review about risk factors for bruxism in adults. anxiety. 2022 Mar 1;4(3):33-8. doi: 10.25236/FMSR.2022.040306
  2. Demjaha G, Kapusevska B, Pejkovska-Shahpaska B. Bruxism Unconscious Oral Habit in Everyday Life. Open Access Maced J Med Sci. 2019 Mar 14;7(5):876-881. doi: 10.3889/oamjms.2019.196. PMID: 30962854; PMCID: PMC6447347.
  3. Ronald E. Goldstein, Wendy Auclair Clark, The clinical management of awake bruxism, The Journal of the American Dental Association, Volume 148, Issue 6, 2017, Pages 387-391, ISSN 0002-8177, https://doi.org/10.1016/j.adaj.2017.03.005.

Do You Have TMJ Dysfunction? How To Recognise The Signs

What Is TMJ Dyfunction?

At Empowered Health, our Geelong chiropractors are experienced in dealing with temporomandibular joint dysfunction, or otherwise known as TMJ dysfunction. According to demographical research, it is thought that up to 70% of the population exhibit signs of TMJ dysfunction, with 10% of this group going on to experience symptoms related to the TMJ.

Our Geelong chiropractors understand how impactful TMJ issues can be, whether when we are chewing, talking, working or sleeping. Our Geelong based team have covered information on the causes, assessment and management of TMJ disorders previously.

In this blog post, we will discuss some key signs of TMJ dysfunction our Geelong based team see.

Signs Of TMJ Dysfunction

- Limited or restricted mouth opening -

Normal mouth opening is measured from the top tip of your bottom teeth, to the bottom tip of your top teeth. For most people, this should fall somewhere between 40-50mm when the mouth is completely open.

Note – This range should not be painful or sore either.

 

- Asymmetrical or uneven jaw movement -

When our two TMJs work well together in a synchronous, symmetrical manner, we should see a linear movement pattern when we open our jaw.

However, when we experience changes in the function of our muscles, discs or joints related to the TMJ, we can start seeing asymmetries to the way our jaw moves, often showing a ‘J’ or curved like jaw motion.

 

- Clicking or popping with jaw motion -

Audible noises from the TMJ when moving the jaw can mean a few different things, however, a common cause of noises is due to disc movement.

Ideally, the disc within our TMJ moves in a cohesive way without restricting normal jaw motion or causing pain.

 

- A tender to touch TMJ/s -

Pain or tenderness over the TMJ (in front of the ear) can be a sign of an inflammatory process occurring in or around the TMJ, commonly involving the joint capsule or synovium.

This can occur often occur due to an acute trauma, or from ongoing stress to the TMJ caused by dysfunctional movement, postural stress, increased muscle tension, a centrally mediated nervous system problem, and of course, a combination them.

Want To Make An Appointment?

Book an appointment via our online booking system, call our clinic on (03) 4250 9865 or email info@empowered-health.com.au

References

  1. Pundkar, S. U. S. H. M. A., Patil, D. E. E. P. A. L. I., & Naqvi, W. A. Q. A. R. (2019). Effectiveness of Rocabado approach and Conventional Physiotherapy on pain, ROM and QOL in patients with TMJ dysfunction: Comparative Study. J Crit Rev, 6(6), 925-929.
  2. Rezaie, K., Amiri, A., Takamjani, E. E., Shirani, G., Salehi, S., & Alizadeh, L. (2022). The Efficacy of Neck and Temporomandibular Joint (TMJ) Manual Therapy in Comparison With a Multimodal Approach in the Patients with TMJ Dysfunction: A Blinded Randomized Controlled Trial. Med. J. Islam. Repub. Iran, 36, 328-337.
  3. Fiorillo, L., & Musumeci, G. (2020). TMJ dysfunction and systemic correlation. Journal of Functional Morphology and Kinesiology, 5(1), 20.

Top Ways To Improve Your Spine Health

Top Ways To Improve Your Spine Health In 2023 | Chiropractor Geelong

One of the most common questions our Geelong chiropractors get asked by our clients – What can I do to improve my spine health? While there isn’t a simple answer, however, like most facets of our health, consistency plays a large role. While there may be better, or more effective methods, the best method is the one that is sustainable over a lengthy period of time.

In this blog post, our Geelong chiropractors will share the top ways we help our clients with low back pain, upper back pain and neck pain, while ultimately, getting our client’s spines moving, feeling & functioning at their best going forward.

Move well, move often & move variably

Regular movement of the spine is essential in ensuring proper function of the spine, but in the long-term, is vital for spinal health and overall health.

Starting, maintaining & thriving with a regular exercise routine, often a key pillar our Geelong chiropractors educate our clients on.

Once our clients have maintained a regular exercise regime, we may then suggest exposing the body to different movements, exercises or activities to broadened the body and nervous system’s adaptability.

Aiming to promote better muscle, joint and nerve function.

Prioritise sleep

Ensuring your moving and exercising regularly is one thing, prioritising your sleep and recovery is another.

Sleep not only plays a role in our ability to recover stronger, more resilient & robust from exercise, but allows us to be manage, mitigate and buffer the stressors in our lives.

Establishing a regular nightly sleep routine, and ideally, waking up in the morning feeling refreshed is a good sign of quality sleep.

Manage stresses

Now that we know sleep can buffer and mitigate the detrimental effects of sleep, there are other strategies you can employ to reduce the negative impact stress can have on your spine health and health overall.

Increased, sustained levels of stress can increase central nervous system sensitivity, elevate muscle tension and much more, ideally something we want to be able to manage well over our life times.

Regular mediation (look into NSDR or non-sleep, deep rest techniques), engaging in regular social and/or joyous activities, meaningful & purposeful work, formal exercise & physical activity regime, and of course, sleep, are all proven ways to better manage our stress levels.

References

  1. Traeger AC, Buchbinder R, Elshaug AG, Croft PR, Maher CG. Care for low back pain: can health systems deliver?. Bull World Health Organ. 2019;97(6):423-433. doi:10.2471/BLT.18.226050

Better Results, Faster, With Multi Modal Chiropractic Care

What is multi modal Chiropractic care?

At Empowered Health Chiropractic, our Geelong chiropractors often hear that we are quite distinct from other health practitioners in the way we assess, treat and manage a variety of musculoskeletal conditions. We are commonly referred to as multi-modal chiropractors, meaning, we use a variety of methods to achieve optimal outcomes in pain relief, better movement and function for our clients. Whilst we incorporate traditional chiropractic care, we also utilise a variety of soft tissue therapies, dry needling, exercise and rehabilitation methods.

Our Geelong chiropractors understand no two people are the same, having a skillset of different strategies have enabled us at Empowered Health Chiropractic to effectively treat not only the problem at hand, but most importantly, each person individually and specifically.

Our techniques have helped our clients with low back painneck painheadachesTMJ painshoulder painsciaticadizziness & vertigo and more.

Male Geelong chiropractor performing manual chiropractic treatment to female client

Manual chiropractic adjustments

Our aim with manual chiropractic adjustments is effective pain relief and quick improvements in joint and muscle function.

Often used as part of an overall management plan, in conjunction with other soft tissue therapy, exercise & rehabilitation.

Education

Education is essential to not only better understand your condition but also the causes underlying it.

This is important in the short & long-term when managing your condition between treatment and independently.

Knowing what lifestyle & activity modifications to make specifically to you, can allow your body to get back on track quicker.

Dry needling & other soft tissue therapies

Dry needling is another effective strategy we employ to reduce myofacial pain and promote better muscle function.

This may be in the form of traditional massage techniques, dry needling, active release technique (ART) and more.

Exercise & rehabilitation therapy

Our ultimate goal at Empowered Health, is to get you moving, feeling and functioning at your best long term.

An essential pillar of sustaining our outcomes is through home-care, strength and movement training.

Our Geelong Chiropractors want you to be feel empowered over your health condition, allowing you to take back control of your life.

Chiropractic spinal rehabilitation and exercise therapy

Questions?

    References

    1. D. Scott Kreiner, Paul Matz, Christopher M. Bono, Charles H. Cho, John E. Easa, Gary Ghiselli, Zoher Ghogawala, Charles A. Reitman, Daniel K. Resnick, William C. Watters, Thiru M. Annaswamy, Jamie Baisden, Walter S. Bartynski, Shay Bess, Randall P. Brewer, R. Carter Cassidy, David S. Cheng, Sean D. Christie, Norman B. Chutkan, Bernard Allan Cohen, Simon Dagenais, Dennis E. Enix, Paul Dougherty, S. Raymond Golish, Padma Gulur, Steven W. Hwang, Cumhur Kilincer, Jeffrey A. King, Adam C. Lipson, Anthony J. Lisi, Richard J. Meagher, John E. O’Toole, Paul Park, Murat Pekmezci, Daniel R. Perry, Ravi Prasad, David A. Provenzano, Kris E. Radcliff, Gazanfar Rahmathulla, Tom E. Reinsel, Robert L. Rich, Daniel S. Robbins, Karie A. Rosolowski, Jonathan N. Sembrano, Anil K. Sharma, Alison A. Stout, Christopher K. Taleghani, Ryan A. Tauzell, Terry Trammell, Yakov Vorobeychik, Amy M. Yahiro, Guideline summary review: an evidence-based clinical guideline for the diagnosis and treatment of low back pain, The Spine Journal, Volume 20, Issue 7, 2020, Pages 998-1024, ISSN 1529-9430, https://doi.org/10.1016/j.spinee.2020.04.006.
    2. Steven Z. George, Julie M. Fritz, Sheri P. Silfies, Michael J. Schneider, Jason M. Beneciuk, Trevor A. Lentz, John R. Gilliam, Stephanie Hendren, and Katherine S. Norman, Interventions for the Management of Acute and Chronic Low Back Pain: Revision 2021, Journal of Orthopaedic & Sports Physical Therapy, 2021, 51:11, CPG1-CPG60
    3. Nowak, Zuzanna, Maciej Chęciński, Aleksandra Nitecka-Buchta, Sylwia Bulanda, Danuta Ilczuk-Rypuła, Lidia Postek-Stefańska, and Stefan Baron. 2021. “Intramuscular Injections and Dry Needling within Masticatory Muscles in Management of Myofascial Pain. Systematic Review of Clinical Trials” International Journal of Environmental Research and Public Health 18, no. 18: 9552. https://doi.org/10.3390/ijerph18189552

    Top Tips To Improve Your Spine Posture This Year

    Why Is Spine Posture Important?

    Living in the Western world, we are spending more time than ever sitting at a desk, behind the wheel or relaxing on the couch with technology. These repetitive behaviours have a compounding effect on our posture, eventually confirming the argument, we are a product of our environment and habits.

    Our posture is a constant physical stress on our body, unlike our work, exercise or other physical activities, our postural stress is there from the moment we wake to the time we retire for the night. Ensuring we are in the best possible position can minimise the impact that this can have on our spine, body and health overall. While also limiting the likelihood of lower back painneck painshoulder painheadaches & more.

    Combating poor postural practices, with better awareness of our body position, daily good postural practices and exercise strategies are ultimately the biggest things we can do to start shifting the needle with our postural health.

    Read on below if you’d like to learn some of the key strategies our Geelong Chiropractors suggest when it comes to improving posture.

    1. Work Ergonomic Set Up

    These changes can often be small, but with the volume of time we spend at our computers and desks, they can really add up.

    Alterations such as ensuring ideal seat height, monitor height and distance, and arm position are easy ways to optimise your posture, and ultimately the stress on your spine during these tasks.

    2. Car Seat Set Up

    Finding yourself slouching or hunching while driving? Considering how much time we might spend behind the wheel on our daily commute this can add up.

    Small modifications to your seat position, adding some lumbar support and raising your review mirror (so you need to sit up in order to see behind you) are all easy cues to improve your spine posture while driving.

    3. Move Often

    No matter how great your posture is there is no substitute for regular movement and exercise.

    Having regular breaks from work tasks, hobbies or the like allows you to mobilise and reset your body.

    Throughout your day, set an alarm, timer or notification system every 30-60 minutes to get up, walk around and do something else for 5 or so minutes.

    4. Incorporate Postural Self-Care

    Posture self-care might be as simple as incorporating basic stretches into your daily routine, targeting your low back, mid back, shoulders and neck areas.

    Laying down with a foam roller along your spine, promotes more extension through the middle and upper parts of our spine. This can be a great reset after a big day of sitting hunched over.

    Also, getting into a regular exercise regime, combining exercises targeting our hips, back, shoulders & neck can be effective strategies to fortify these areas from posture-related stresses.

    Have a questions for our team?

      References

      1. MacLean, Kathleen F.E. et al. ‘The Role of at Home Workstation Ergonomics and Gender on Musculoskeletal Pain’. 1 Jan. 2022 : 309 – 318. https://content.iospress.com/articles/work/wor210692
      2. Radulović, Azra Huršidić, Žaja, Roko, Milošević, Milan, Radulović, Bojana, Luketić, Ivica and Božić, Tajana. “Work from home and musculoskeletal pain in telecommunications workers during COVID-19 pandemic: a pilot study” Archives of Industrial Hygiene and Toxicology, vol.72, no.3, 2021, pp.232-239. https://doi.org/10.2478/aiht-2021-72-355

      TMJ Pain And How Chiropractic Care Can Help

      What is TMJ pain?

      The temporomandibular joint, otherwise better known as the TMJ, is the articulation between the temporal bone of the cranium, the disc and the condyle of the mandible. This paired joint comprises of two key motions, rotation and translation, both of which allow the mouth to open and close. This functional relationship is important in allowing us to chew, talk or yawn without much of a thought.

      However, sometimes our TMJs can become painful or symptomatic, this is often referred to as a TMJ disorder. These symptoms can be of arthrogenic (the joint, disc etc) or myogenic (muscular) in nature. However, often these two are paired in a large portion of TMJ disorders, especially when they are chronic or ongoing.

      There are factors which have shown to increase the likelihood of developing a TMJ disorder. Some of these factors include habitual clenching, grinding, occlusal issues, central nervous system sensitivity and more.

       

      How do you assess the TMJ?

      Thorough history of the TMJ pain (I.e. When it started, type of symptoms, aggravating factors etc)

      Comprehensive examination, viewing posture, TMJ motion, occlusion, palpatory findings, pain mapping and more

       

      How do you treat TMJ disorders?

      Similar to how you would treat other painful joints and muscles

      Manual therapies, may include dry needling, specific joint manipulations, mobilisations and soft tissue therapy

      Progressive exercise and rehabilitation plan to promote better muscle and joint function

       

       

      12