Introducing chronic pain and how to treat it

Hello everyone, and welcome to our July blog! This month we are going to be talking about pain. We can’t believe it’s already halfway through the year. Time certainly does fly! But for the 3.24 million Australians living with chronic pain, it’s just more time spent battling the daily hurdles - getting out of bed, working, socialising, being a parent, everything really! Being in pain for a long time can be debilitating and have a huge impact on a person’s life.

Taking into account running healthcare costs, time and money lost at work, as well as decreased quality of life, the total cost of chronic pain in Australia in 2018 totaled $139.3 billion! It’s a growing problem with a prediction that over 5 million Australians will be affected by chronic pain by the year 2050. As Osteopaths, we work with and treat people who experience chronic pain day in and day out. It’s a complex topic, so we have devised a little introduction to break it down so you can understand more on chronic pain - all in the name of National Pain Week which is due to take place at the end of this month.

What exactly is pain?

Pain is an unpleasant experience. Ask 100 random people in the street if they like to experience pain, and there is a good chance 100% of those people will say “no”. However as unpleasant as it is, pain is an essential part of life. It is our protection mechanism. When we injure ourselves, we feel pain. Sometimes before we even get to the injury stage, we can feel pain… Pain will also stick around for a bit following an injury to remind us that healing needs to take place and that we need to protect the injured area from further damage. It’s a sophisticated alarm system and you have your brain to thank for all of this. Pretty cool huh?

Interestingly, there are people on this earth who cannot and have never felt any pain at all. These people may have a very rare condition called Congenital Insensitivity to Pain (CIP). They are basically born with the inability to feel pain. You might think this could be pretty beneficial - going your whole life without pain. How awesome would that be?! In reality, this is a very serious condition, and many who are born with it have a drastically shortened life. Mainly because injuries and illnesses can go unnoticed, potentially putting their life in danger. For example, cuts and burns will go missed, because they lack the important alarm system we were talking about above. Pain is a lifesaver.

Acute vs chronic pain

Pain can be very simply divided into two types, acute and chronic. Acute pain is the pain felt when we fall or cut ourselves, strain a muscle or sprain a ligament. When injury occurs, special sensors in the vicinity of the injury detect that something is wrong, send a message along nerves to the spinal cord and up into the brain. Your brain will process this information (very quickly) and will send a message back as a pain signal. You say “ouch”. Over the coming days and weeks, the injury heals and the pain disappears. During this process, your brain will have formed a memory of the event, and this helps you to steer clear of similar dangerous situations in the future. Protection at its best! For purposes of time, acute pain is pain that is felt for any time up to six weeks. Sub-acute pain (a sub-set of acute pain) is pain felt anywhere between six weeks and three months.

Chronic pain

Chronic pain, also known as persistent pain, is essentially pain that has lasted longer than three months and is a very different kettle of fish to acute pain. In many instances, it is pain that is felt way beyond tissue healing times and is extremely complex in nature due to the involvement of different body systems. And, most importantly, the persons belief about what pain is. The initial cause may be from a fall or car accident, just like with any acute injury. It may also be caused by diseases such as arthritis, cancer or migraines (as well as many others).

Why chronic pain develops is a complicated process. In a nutshell, generally tissues have healed, yet the brain is still perceiving a threat. This is due to changes in the nerves carrying signals to the spinal cord (the peripheral nerves) and changes in the spinal cord itself. Essentially, these nerve tissues become highly sensitised and end up sending faulty or misleading information to the brain. The brain perceives this information as still threatening, and the result is ongoing pain. It is much more complicated than that, but this gives you the gist of what is going on.

It is important to understand that when someone is in pain for long periods of time, they can start to become affected in other ways. Depression and anxiety regarding pain is commonplace. A person’s beliefs about pain will also begin to affect their behaviour. For example, they will start to avoid certain movements due to fear of injuring themselves further (which can cause other musculoskeletal issues). In psychological terms, this is known as exhibiting fear avoidance behaviours.

Treating chronic pain

The longer the cycle of chronic pain persists, the harder it is to treat. Unfortunately, treatment is not as simple as applying first aid principles like rest, ice and compression, followed by massage, mobilisation and rehabilitative exercise programs. It is still important to treat the person’s movement dysfunctions of course, but treating the depression and anxiety whilst educating the person on what is actually happening is just as important, if not more so. Until all facets of a person’s pain experience are dealt with in some way, it is unlikely the cycle will be broken. Therefore, treating chronic pain rarely comes down to just one profession. It requires what we call a multi-disciplinary approach to treatment. So yes, an Osteopath may well be part of the team, but it is likely a person will also require the services of a Psychologist and their GP too. It may be that pain medication will need to be prescribed (although the debate is still out on how effective strong pain medications are in the instances of chronic pain).

Your Osteopath will help to treat you by ensuring your body is moving in the best way possible, and that your tissues are at their optimum health. They may also advise you on how to improve your sleep patterns and diet, to ensure your body is getting the rest and nourishment it requires. They will advise you on the forms of exercise which may be beneficial and may even be able to give advice on relaxation and breathing techniques. Most importantly, they will spend time with you, educating you on what exactly is going on with your body so that you can begin to understand it yourself— and begin breaking the cycle of chronic pain. It will be a team effort, and they will be with you every step of the way!

We hope you found this blog interesting and educational. If you would like to know more about National Pain Week and further information on chronic pain, please visit http://www.nationalpainweek.org.au.

The most common headache

Did you know it is estimated that 50% of the global adult population have experienced a headache within the last year alone - that’s over 3.5 billion people! Unfortunately, there are too many types of headache to be able to cover them all in one blog, unless you fancy reading through about 50 pages of text… Yeah we thought not! We figured a good place to start would be the headache that is most commonly experienced throughout the general population. We introduce you to the ‘Tension-Type Headache’ (or TTH).

WHO DOES IT AFFECT?

It is estimated that around 7 million Australians experience TTH, affecting approximately 42% of women and 36% of men. A person will commonly begin to experience them during teenage years and may experience a peak in headaches around their 40’s, as headaches begin to tail-off after this period in life. People who experience TTH on less than 15 days per month are classified as having ‘Episodic TTH’. Those experiencing them for more than 15 days per month are classified as having ‘Chronic TTH’.

KNOWING YOUR HEADACHE

Different types of headache come with different signs and symptoms. For TTH, there are some common things to look out for. These include:

 

•   A tight band or ‘vice-like’ sensation of mild to moderate pain around the head

•   Pain across both sides of the head

•   Constant pain that may last anywhere from 30 minutes to several days

•   Scalp, neck and shoulder tenderness accompanying your headache

•   Difficulty concentrating or sleeping

•   Restricted neck movements

•   Depression and/or anxiety

Symptoms of TTH and migraine (another type of headache) may overlap slightly, but TTH are not usually described as throbbing, one-sided, or accompanied by visual disturbances, light sensitivity, nausea, vomiting, or worsening with activity; whereas migraines regularly are.

WHAT ARE THE CAUSES?

Despite the name, TTH are not always caused by tension or stress in a person’s life. TTH may be triggered by many things, including:

•   Excessive frowning

•   Teeth grinding or jaw-clenching (called ‘bruxism’)

•   Postural strain from work or driving

•   Exposure to bright lights or loud noise

•   Prolonged reading

•   Stress, anxiety and depression

•   Excessive tiredness or fatigue

•   Medication overuse

This last one is of particular importance, as the overuse of painkillers to treat TTH can ignite the onset of another type of headache known as ‘Chronic Daily Headaches’. These headaches are usually unaffected by pain medication and the person may also begin to experience migraines. Symptoms tend to be more severe than your average TTH.

CAN THEY BE TREATED?

Fortunately, there is a lot of help out there for such headaches. Usually the best course of action is to remove the trigger for your headache. This can be sometimes hard to work out, and we can help you identify what might be the root cause of your headaches. Your therapist can help to resolve those tight and sore muscles around the head, neck and shoulders by performing soft tissue massage, joint mobilisation and possibly manipulation techniques. They will also look at your posture when standing, sitting and lying down to try and highlight areas for improvement.

Other forms of treatment may include:

•   A visit to the dentist if you grind or clench excessively

•   Relaxation, breathing and stress-relieving techniques

•   Improving sleep patterns and cycles

•   Psychological therapy which may or may not include anti-depressant/anxiety medication

•   A visit to your GP to discuss medication use, if the cause of your headache has been highlighted as potentially relating to the amount of medication you are taking – remember those chronic daily headaches we mentioned earlier?

So, please do not suffer headaches in silence. Speak out (it’s good to talk after all) and book an appointment with your friendly Osteo to start your journey to beating headaches. You’ll feel the tension just melting away!

Five immune-boosting tips

Winter is coming…

It’s that time of the year where you start to notice people sniffling, sneezing, coughing and blowing their noses. The colder weather always seems to bring with it an influx of cold and flu outbreaks doesn’t it?! Well the main reason for this is because your immune system isn’t quite firing on all cylinders, which means (particularly for the elderly and the very young) it cannot keep the nasties at bay like it could if it was fighting fit! We’ve outlined five things you can start to incorporate in your daily life to help get your immune system strong, so you can avoid time lost running around with the grandkids, playing for your team, or going to work… Yes you DO love to work!

1. EAT PLENTY OF NUTRIENT RICH FOODS:

It seems an obvious statement, but it really is that simple. Fill out your diet with foods rich in antioxidants (specifically those rich in vitamins A, C and E, and the minerals zinc and selenium). They help your body fight off those cell damaging ‘free radicals’ that naturally occur in the body as a result of the body using oxygen to function. Examples of antioxidant rich foods include fruit and vegetables (such as carrots, citrus fruits, capsicum, broccoli), almonds and brazil nuts, sunflower seeds, meat, shellfish and legumes.

2. GO GREEN:

No, we aren’t talking politics, we are referring to your choice of tea (a much less stressful choice don’t you think?!). Green tea is packed full of antioxidants called ‘catechins’ which have been shown to improve immune function. Green tea is steamed rather than fermented (like black tea) and so retains a higher antioxidant content than its black sibling. Green all the way!

3. EXERCISE REGULARLY:

It has been shown that regular, moderate-intensity exercise can help to strengthen your immune system by improving circulation of immune cells, allowing them to work more efficiently. But, too much high intensity exercise can have the opposite effect. So we suggest regularly going for a jog, swim, or gym session (whatever you love doing), but everything in moderation!

4. SLEEP, SLEEP, SLEEP:

It has happened to all of us. Early mornings, late nights, chaotic lifestyles, not enough hours in the day! The daily grind continues and then BOOM - you’re hit with a terrible cold. Your body needs sleep to recover, repair and strengthen. If you aren’t getting enough sleep on a regular basis, your immune system may weaken, leaving you unable to fight off those horrible germs. Aim for at least 7-9 hours of good sleep, every night.

5. ALWAYS FIND TIME TO LAUGH:

When you laugh, your ‘happy’ hormones are released and you ultimately feel good, providing a great way to escape daily stress. Prolonged stress can lead to your immune system becoming depressed and weakened, leaving you open to an array of health issues. We recommend at least 1000 laughs a day… Yeah OK we’re joking, but how about regularly taking in a comedy show? Or find other ways to de-stress, such as meditation, yoga and practicing mindfulness.

We hope we’ve helped you to see how important it is to have a high-flying immune system. Keep it strong and there’ll be nothing stopping you from leading an active, fulfilling life. Whatever your goal is, being able to look after the grandkids every week, or playing 80 minutes on the footy pitch, your Osteo will be able to advise you on ways to stay healthy, whatever the issue!

Fatigue - When to Worry?

Experiencing tiredness is not uncommon for a lot of us. Many of us have busy lives, juggling family, work and staying active. It’s hard and it’s tiring. Our bodies are pretty resilient, but there will always be a point where the body needs a break, giving you a sign to slow down and step back. This often results in the BEST night's sleep of your life and you wake up feeling refreshed and ready for it to all begin again.

But are you experiencing an extreme tiredness that no amount of sleep seems to remedy? If this is the case, then you are possibly suffering from fatigue relating to a medical condition. There is every chance you are experiencing some other symptoms too. Luckily, we are about to educate you on some of the common causes of fatigue, so you know what to look out for, and can nip it in the bud quick time…

1.     IRON DEFICIENCY ANAEMIA: A common condition where you tire very quickly, feel heavy in the muscles, have a sore tongue and may develop brittle nails. Women with heavy periods are especially prone to this condition.

2.     HYPOTHYROIDISM: Also known as an ‘Underactive Thyroid’. You may experience weight gain, constipation, dry skin and muscle weakness. This one is also more common in women.

3.     DEPRESSION: You don’t just feel low with this condition. Depression may keep you awake at night, or wake you early in the morning, disturbing your sleep cycle and leaving you feeling exhausted!

4.     ANXIETY: In extreme cases where anxiety disrupts daily life, fatigue is often experienced alongside those uncontrollable feelings of irritability and worry.

5.     CHRONIC FATIGUE SYNDROME: This is fatigue felt over extended periods of time (4-6 months +). You may also experience a general feeling of being unwell following exertion, headaches, muscle pain, sleep disturbance and loss of memory or concentration.

6.     GLANDULAR FEVER: A viral infection that can leave you feeling fatigued for months even after the infection has cleared. You may also experience a sore throat, swollen lymph nodes in the neck, swollen tonsils, headache, fever and rash. Antibiotics are usually unsuccessful in treating this infection.

7.     DIABETES MELLITUS: Fatigue is a common symptom of all types of diabetes. Other symptoms to look out for include increased thirst, hunger and urination. Weight loss is another common symptom.

8.     COELIAC DISEASE: An autoimmune disease where the body reacts to gluten in the diet, leading to fatigue, diarrhoea or constipation, as well as bloating, wind, nausea and vomiting, weight loss or gain, and anaemia.

9.     SLEEP APNOEA: Imagine being constantly disrupted while you’re trying to sleep because your throat narrows or closes, which interrupts your breathing… You can see how you’d be exhausted constantly. You may be told you snore loudly, experience morning headaches and frequently wake up with a dry mouth or sore throat.

10.  RESTLESS LEGS SYNDROME: This is the constant urge to move your legs at night, leading to poor quality sleep. Other symptoms include involuntary night time jerking, unpleasant crawling sensations and deep aching throughout the legs.

Now you know what to look out for, don’t put up with fatigue. Take notice of what your body is telling you and ultimately make sure you get your symptoms investigated through your GP. Luckily, your beloved osteo also trained to pick up on such things. We’ll make sure you get the correct referral you need if we suspect the reason for your sore muscles and joints is not just because you played a bit too hard on the weekend! Don’t worry, we have your back (no pun intended… Sort of)!

Women's Woes

Hello everyone! May is here, which means we get to celebrate those wonderful humans who brought us into the world - our Mums. And as it’s Mother’s day this month, we thought we’d dedicate a blog to common musculoskeletal conditions in women.

When it comes to musculoskeletal health, there are many conditions that females are more likely to develop. As you probably expect, this is mainly because of the differences in our bodies, both structurally and chemically. There are also certain sports and activities with higher female participation rates that leave them prone to sports-specific issues. And lastly, we need to consider that women are a lot better than men at seeking help for their health, and so we tend to know more information about what affects women (in a clinical setting). Men… Start speaking up please!

Below we concentrate on a few conditions, outline what they’re all about, and explain why women are more likely to develop them over their male counterparts. On your marks… Get set… Go!

KNEE CONDITIONS

In this example, we will focus on the patellofemoral joint, or PFJ (the joint between the kneecap and the thigh bone). The front thigh muscles (the quadriceps) run from the hip to just below the knee. The kneecap is held in place over the end of the thigh bone by the tendon of the quadriceps muscles. When all is happy and in place, this allows for smooth gliding across the joint as we bend and straighten our knees. As you walk, the joint bears about 50% of your bodyweight, but this can drastically increase to up to seven times your bodyweight when you run or squat. So it only takes something small for stress to increase at the joint and potential pain to develop. Pain associated with this joint is commonly caused by misalignment of the kneecap as it crosses the joint.

In women, common factors that may lead to this issue include:

•   A wider pelvis

•   Increased inward twisting of the thigh bone, and outward twisting of the shin bone

•   Inwards collapsing of the knees and feet

•   Increased laxity (looseness) of the ligaments around the knee

When we treat this issue, we aim to reduce pain and correct the alignment of the joint. We do this by strengthening the buttock, hip and thigh muscles, as well as stretching of the back chain of muscles down the leg. Temporary taping or bracing may help the patient to stay active doing what they love!

OSTEOPOROSIS

Osteoporosis is a condition that affects the density of our bones, weakening the internal structure, and ultimately leaving us prone to fractures. It commonly affects the elderly population, but may also affect younger people. Unfortunately for women, they are four times more likely to develop this condition than men. Not fair, right?! Blame menopause. This is when women stop producing Oestrogen - a hormone responsible for maintaining bone mineral density throughout life.

There are however, many other causes of Osteoporosis, including alcoholism, anorexia, kidney disease, and long-term steroid use. As a female, having your ovaries removed as part of a partial or full hysterectomy also leaves you prone to developing this condition.

Treatment usually consists of a combination of calcium and vitamin D supplementation, a structured exercise regime, and especially for the elderly, minimising risks of falls around the home by removing unnecessary furniture, carpets, rugs and mats. Some menopausal women opt for hormone replacement therapy (HRT), which helps to maintain bone mineral density following menopause. This has unfortunately been seen to increase risk of breast cancer and heart disease, so not all women choose this pathway.

SPINAL CONDITIONS

There are a few spinal conditions that active women in particular are prone to developing. Take your average dancer, gymnast or figure skater (all activities with a majority female participation rate) and what do you think of? Flexibility, right? These types of activities commonly involve movements to the extreme limits, such as over-arching through the back. People who constantly subject their spine to these types of loads and forces are more likely to develop a stress fracture in a small part of one of their vertebrae. This particular type of stress fracture is called ‘Spondylolysis’.

Spondylolysis is characterised by a dull ache, usually in the low back region, which is made worse by the same overarching movements of the spine. They can vary in severity from a partial stress fracture, through to a full thickness fracture, which can then develop further into a slippage of one vertebrae on another, called a ‘Spondylolisthesis’ (bit of a mouthful right!).

If suspected, your practitioner may refer you for imaging to confirm. Otherwise treatment consists of a combination of rest from the aggravating activity whilst undergoing a rigorous core stabilisation exercise programme. The good news is, most people can return to their chosen activity once they are pain free and feel strong again! Awesome!

So spare a thought for the women in your life - especially your mumma! More importantly though, if you are female and think you might have one of the above conditions, or are experiencing pain of any kind, please contact your local osteo and they will be able to chat it through, assess you thoroughly, and put you on the path to staying happy, healthy and active.

OK men… You are also allowed to contact us. SO PLEASE CALL US!!!!!! (We aren’t yelling… Much.)

Carpal Tunnel: Symptoms and treatment

It’s been a long day at the office, the kids are fed, bathed, and down for the night, and it’s time for my head to hit the pillow. Exhausted doesn’t cut it, but I still cannot sleep… What IS this tingling in my fingers and wrist pain I keep getting?! I felt it a bit at work earlier too, but why now? I’m nowhere near a desk or computer!

Sound familiar? Wrist pain is quite common, and one of the most common causes for pain over the palm side of the wrist and hand is Carpal Tunnel Syndrome (CTS). CTS presents when one of the larger nerves that travels from your shoulder down to the tip of your fingers (it’s called the Median nerve) gets compressed as it passes through the wrist. The ‘tunnel’ is a small space in the wrist, made up on one side by the wrist bones (the ‘carpals’), and a soft tissue covering on the other side. Alongside the nerve travels a group of tendons from the forearm, and once all of that has passed through the tunnel, there isn’t a lot of room for anything else. Throw in a heap of repetitive wrist movements over a prolonged period (for example typing at a desk day in, day out), and the structures running through the tunnel can become irritated and inflamed making an already small space even smaller. Once the nerve becomes compressed, symptoms start to creep in.

Signs and symptoms

CTS can be characterised by the following signs and symptoms:

•   Burning wrist pain (on the palm side of the wrist)

•   Numbness, pins & needles or tingling of the thumb, index, middle and inside part of the ring finger

•   Night time symptoms

•   Pain that radiates to the forearm, elbow or even the shoulder

•   Reproduction of symptoms when compressing or tapping over the palm side of the wrist

As well as repetitive motions of the wrist (seen commonly in desk-based workers, sports people, and even our very own manual therapists), CTS can be caused by some underlying conditions, such as Diabetes Mellitus, Thyroid disease, Rheumatoid Arthritis, high blood pressure, and from fluid retention associated with pregnancy or menopause. Trauma or fractures in the wrist may also lead to this condition. Unfortunately, if you are female, you are also three times more likely to experience this problem.

Treatment

If caught early, this problem can be managed conservatively with a combination of the following treatments:

•   Soft tissue release, joint mobilisation/manipulation (contact your local Osteo

•   Anti-inflammatory medication

•   Splinting of the wrist (particularly at night time)

More severe and persistent cases may require more invasive treatments including having a steroid injection, or possibly surgery to decompress the nerve.

If you have wrist pain, and you think it could be CTS, then our best advice is to visit your local Osteo where you can be assessed thoroughly, diagnosed accurately, and given the best advice and tools to manage your problem. We’ll get you waving goodbye (pain-free) to pain in no time!

Find the Balance: Upper Crossed Syndrome

FINDING THE BALANCE: UPPER CROSSED SYNDROME

This month we’re focusing some attention on postural balance throughout the body. It’s the 21st Century, and our lives are filled with lots of weird and wonderful technology, such as TVs, laptops, computers and mobile phones, just to name a few. While we are thankful for being lucky enough to surround ourselves with such luxuries, they often come at a cost. All this technology and entertainment means we tend to sit a lot more… Sit to watch, sit to play, sit to work! And over prolonged periods, this can wreak havoc on our bodies, altering our posture, and placing undue strain on our muscles and joints. One common condition that might come out of this said lifestyle is Upper Crossed Syndrome (UCS). Read on… (Please sit with a good posture to read!)

 

What is Upper Crossed Syndrome?

 In simple terms, UCS is a condition where some of the muscles on the front and back of the upper body become tight, and others become weak, leading to a forward head, rounded shoulders, and increased spinal curves in the mid-back and neck. When you line up the tight muscles from front to back, and the weak muscles from front to back, it forms a cross or ‘X’ shape when looked at from the side.

Who does it affect?

 The most common cause for this condition is people having forward head posture over a long period of time, usually when sitting or standing. Think of your classic desk-based worker, people who watch TV or play computer games for hours on end – even drivers and students!

What does it look like and what are the signs and symptoms?

 Someone with UCS will adopt a posture where they have a forward head, shoulders that rotate inwards and sit forwards, increased inward curve of the neck, and an increased outward curve of the mid-back. They may also experience the following:

•   Neck, shoulder and upper back pain

•   Headaches

•   Tightness in the chest and shoulders

•   Reduced neck and shoulder joint range of motion

•   Pain, numbness and tingling of the upper limbs, possibly down to the hands

•   Jaw and low back pain

•   Difficulty watching TV, reading a book, or driving for long periods

What can be done about it?

 Treatment for UCS usually includes a combination of manual therapy (i.e. visit your trusty local Osteo and exercise… Again, usually prescribed by your awesome Osteo.

 In a nutshell, the manual treatment aims to release the tight muscles around the neck, shoulders and chest, while the exercises aim to strengthen the weakened muscles, and stretch the tight muscles. Your Osteo may need to mobilise (and in some cases manipulate) your shoulder, rib and spinal joints to aid the process. Remember, habits that take a lifetime to build will always take time to undo, so work hard at your exercises, keep every appointment with your practitioner, and between you both, you will get the results that you want in the end.

 Remember to take regular breaks from sitting, think about your posture and desk set-up, and do your exercises! Take a stand (excuse the pun) and say no to UCS!

Is it Time to Make a Move to the Dark Side?

The Benefits of Chocolate

We’ve all heard that chocolate has health benefits. That is true, but it depends on which chocolate. Unfortunately for you milk and white chocolate lovers (is white chocolate even chocolate?), this article focuses on the dark side of your cravings! Given it’s Easter month, we thought we’d take the opportunity to justify our chocolate love! Here’s our top three health benefits of dark chocolate:

1.     High in antioxidants: A good quality dark chocolate with a high cocoa content is packed with useful antioxidants, which helps the body fight the nasty stuff. Our little helpers include polyphenols and flavanols, as well as others. These guys are responsible for helping rid the body of damaging free radicals (small molecules that whizz around the body causing damage to your insides), as well as having many other benefits.

2.     High nutrient content: Dark chocolate is not just antioxidant rich, it’s full of other good stuff too. It’s a great source of fibre, iron, magnesium, zinc and selenium, and the list goes on! It also contains some good fats. It’s important to eat in moderation though because although there are many benefits, you will also be consuming a decent amount of sugar and calories (although nothing compared to its milk and white counterparts!).

3.     It’s good for the skin, heart and brain: All the above-mentioned benefits can go a long way to improving the health of your skin, heart and brain. The antioxidants present in dark chocolate may help to protect against sun damage, lower levels of bad cholesterol (the ‘LDL’s’ of the body) and improve blood flow to the brain to aid with cognitive function. Win, win, win!

So, are you ready to come over to the dark side now? We think it will be the best chocolate related decision you’ll ever make!

Do you have office worker posture?

How many of us spend time sat down at a desk or dining table and type on a laptop or keyboard? Unless you are a complete technophobe, the answer is most of us. And even if you don’t work at a desk, there are plenty of people who sit for a living - think musicians and drivers to name a few.

For many, sitting takes up a large part of the day. Driving or getting the train to and from work, doing your work, eating three meals, watching the TV… Then repeat this process every working day – this is potentially A LOT of sitting! Now this much sitting is not ideal for any human being, but for a large majority it is a reality. If this is you, then sitting correctly is paramount to keeping your body from excess strain and possible injury.

Common habits

Let’s take your average desk or office worker and start by looking at some of the common habits they get themselves into with sitting:

•   Slouching or rounding of the low back

•   Rounding and hunching of the shoulders

•   Forward head or poke neck posture

•   Cocking back of the wrists

•   Sitting with over-flexed hips

The first thing to remember is that gravity is constantly pulling us down to earth (unless you work in space of course). So having poor posture over the course of the day will put a great deal of stress on the joints and muscles that hold you upright. If you don’t look after them, injury will follow.

Tips and prevention

Here are some tips to follow to ensure a healthy posture when at work:

•   Ensure the top of the screen in front of you is level or just below your eye level.

•   Try to sit on your sitting bones (the ones deep into your buttocks) rather than slouching back on to your tail bone (the coccyx).

•   Imagine a string attached to the top of your head which is constantly pulling you up - allow your spine to elongate and sit tall with shoulders relaxed.

•   Let your arms sit naturally by your side with elbows bent to 90 degrees and wrists neutral.

•   Make sure the angle between your torso and thighs (the hip joint) rests anywhere between 90-110 degrees (adjust your chair to suit or add a foot rest).

•   Take regular breaks (we mean get up at least every 45 minutes and move around or stretch).

We recommend putting up a post-it note with the word ‘POSTURE’ written on it somewhere in front of you at eye level (remember screen height people!) or set an alarm to vibrate. This will remind you of all the above pointers and to stand up or move regularly throughout the day.

If you have niggling pain or injuries, give our clinic a call on 0439 379 847 to book in for an assessment.

Happy sitting people!

Understanding a "Slipped Disc"

If you have an issue with one or more of your spinal discs, you’ve likely heard the term “slipped disc.” This term is sometimes used interchangeably with bulging disc and herniated disc. However, as your spinal discs are firmly attached to your vertebrae, they do not slip or move. Instead, it is the gel-like material inside your disc that “slips” out.

Spinal discs are shock absorbing rings that separate the vertebrae and play a crucial role in the lower back, supporting the upper body and allowing a wide range of movement in all directions.

The disc is made up of a sturdy fibrocartilaginous outer layer of fibres called the Annulus Fibrosis, and a jelly-like interior called the Nucleus Pulposis. With movement, the nucleus moves within the annulus adjusting to the pressures placed upon your spine.

If you have an issue with one or more of your spinal discs, you’ve likely heard the term “slipped disc.” This term is sometimes used interchangeably with bulging disc and herniated disc. However, as your spinal discs are firmly attached to your vertebrae, they do not slip or move. Instead, it is the gel-like material inside your disc that “slips” out.

Due to aging and general wear and tear, the discs lose some of the fluid that makes them pliable and spongy. As a result, the discs tend to become flatter and harder. The annulus may crack or tear—and in turn the nucleus pulpous may protrude out of the tear in the disc and press against the nerve where it exits the spine. This inner material is highly inflammatory and any contact with the nerve can cause pain in the back, muscle spasming, and even nerve pain and numbness/tingling into the legs.

A herniated disc can be a result of:

• Repeated micro trauma - Poor posture when sitting, standing and working stresses your spine and sustained slouching leads to weakening of posterior annulus  over time, and displacement of the nucleus posteriorly.
• Sudden load – think picking up a heavy box with poor posture and  then twisting, or a car accident. Unexpected load or torsion through a disc can result in tearing of the annulus

Osteopaths can assist in treating disc injuries and back pain by releasing the surrounding structures which can help to reduce the compression through the disc and irritation of the surrounding nerves.  It is important to have these injuries addressed and begin rehab as soon as possible to get you back to your full function.

At Holistic Hands we won’t throw around medical jargon and use confusing terms. Instead, we will educate you on what has happened and why, and ensure you are left feeling in control and empowered about your rehabilitation and management.

Are you 1 in 6 Aussies complaining of this condition?

Pain in the... back?

 

Talk stats - 

It is estimated that 70–90% of people will suffer from lower back pain in some form at some point in their lives, and 1 in 6 Aussies will experience back pain each year

This makes it quite a common condition to see in practice!

It is important to understand that pain is the body’s protective mechanism, and that we can still move without fear of causing tissue damage. With experience I’ve gained in practice, I have prepared some of my top tips to help with managing back pain should it arise:

Keep your body moving!

It can be all too easy to slump on the couch in an attempt to “rest” and ease your back pain, however according to research, movement is one of the most effective ways to minimise your pain! So try and get yourself upright and walking around! Your Osteopath can help prescribe exercise that is both safe and beneficial for you, to help keep your joints moving and muscles relaxed.

Early treatment intervention

In other words, get yourself checked out by your Osteopath sooner rather than later! We can assist in decreasing your recovery time, getting you back to moving pain free and doing what you love – sooner! Interventions can include gentle mobilisation, soft tissue work, muscle energy techniques and devising strategies and modifications to allow you continue doing your daily activities with comfort.

Prevention is better the cure

Work with your Osteopath to address your weak areas that are impacting your back pain. Tackling these areas with an appropriate treatment, management and exercise plan will assist in preventing future bouts of back pain.

Avoid heavy lifting

It goes without saying that heavy lifting (often coupled with poor lifting technique) is an aggravating factor for back pain as it creates extra stress and inflammation to already unhappy tissues. Your Osteopath will take you through proper lifting techniques to avoid re-aggravation.

Heat packs!

For more chronic back injuries, heat packs are great to use over the lower back to help relax sore and achy muscles.

Read this interesting article put by the ABC here…

http://www.abc.net.au/news/health/2018-06-11/treating-lower-back-pain-without-drugs-and-surgery/9850798

If you have any questions about how we can help you, give us a call! 0439 379 847

My 9 TOP TIPS for Preventing Running Injuries

Trying to regain that spring in your step?

Did you know… according to the Harvard School of Medicine, 30-75% of runners will suffer a running injury each year. Other studies put this figure up to 80%!

Clearly, injury prevention should be a top goal for every runner!

If you’re running to keep fit, try something new or training for your first half marathon, then this is the blog for you. Aches and pains will still happen (all part of being a runner), but if you follow this advice you’ll dramatically cut down your injury risk and continue doing what you love and achieving your goals…

Spring is around the corner and soon the warmer weather will encourage us to lace up and hit the ground running. Running places a huge demand on our joints, muscles and tendons and if demand is increased too quickly, can leave susceptible to injuries and overuse issues.

There are many ways in which you can minimise your risk of injuries:

1.     Include a proper warm up and cool down – include dynamic stretches, using a foam roller and massage ball to release trigger points.

2.     Work on your running related strength and condition – mobility work through the hips, knees ankle, back, and strengthening through integral muscles such as the glutes, hamstrings, quads and calves

3.     Run on softer surfaces where possible – grass, trail, athletics track. Even bitumen is preferable to pavement.

4.     Run with a softer foot. Take out the earphones and actually listen to the sound your steps make. Do you stomp? If so, read on...

5.     Shorten your steps, increase your cadence. This will stop you from over striding which places excessive load through your hips, knees and feet. This is turn will place your body more forward over your shins, resulting in a more desirable mid to fore foot strike, creating a softer landing compared to a long stride with a heel strike.  

6.     Use a small arm swing to reduce unnecessary upper body rotation

7.     Don’t try and increase your mileage too quickly. Make sure you have a structured and specific training program

8.     Look at your foot wear - are they worn down and unravelling at the seams? Runners that are old and worn out will offer little support and cushioning for your joints, so a replacement may be needed before embarking on your fitness journey

9.     Any niggles or pain? Get them checked out by a health professional! This is especially important if you have a goal or training for an event. You want to get on top of injuries early before they progress and become worse. Often, injuries and pain may get better with rest, but when jumping straight back into the aggravating activity, the pain will return.

Winter Workout Tips and Ideas

When winter blows in..

...It can be all too easy to pull the blankets over your head and go back to sleep. Terrible weather can take the wind out of anyone’s sails when it comes to maintaining a fit and active lifestyle. But despite the chill, we all still need to find ways to keep moving. 

Following on from our previous blog on WHY it is so important to keep our bodies active during the colder months when the thought of hibernating is all too tempting, here are some of my tops tips and ideas to do just that:

• Join a gym – If you find yourself making excuses to expose yourself to the cold and unpredictable elements, perhaps winter is a great time to join a gym. There are often a great range of exercise classes and it could be the perfect time to reignite your passion for movement by exploring new activities, and shocking your body with different styles of training.
• Other great indoor exercise activities include boxing classes, Pilates, yoga, even rock climbing!
• Use YouTube to source some quick 15 minute exercise videos. These could range from aerobics, Pilates, HIIT style training – all in the comfort of your home!
• If you prefer the sun beaming down when outside, make the most of it on the weekends and as soon as the sun pokes through the gloomy clouds, chuck on those trainers and get outdoors – a 20 minute power walk is all you need. Plus you are getting some much needed Vitamin D.
• Layer up – if you love being outdoors but struggle with the cold, look for a pair of long thermals and a winter down jacket.
• Make it fun – Exercise doesn’t always have to be deliberate or of high intensity. Grocery shopping and cleaning the house are also great, gentle forms of activity.
• Maximise your incidental exercise – e.g. take the stairs instead of the elevator, walk to chat to your colleague rather than email, frequent trips to the water cooler and therefore bathroom.

For more information on getting more movement into your day, check out our blog Sit Less, Move More.

Combat Those Winter Blues and Keep Active!

Why You Should Keep Active This Cold Season

Winter is here - The days are getting shorter, the nights colder, and our motivation to maintain the health and fitness lifestyle has the tendency to slip as we take on a “Snuggle Up” mentality. 4 in 5 Australians report their exercise regime drops off when the weather gets cooler. Although you may want to stay in your warm bed, winter shouldn’t be a time to let your fitness routine hibernate. The reality is, our health cannot afford a few months hibernation every year. Adopting a sedentary lifestyle, even just for winter, can have a lasting impact on our overall fitness and wellbeing.

Exercising in the colder months has many benefits, so consider the following:

1.     THE SUNSHINE VITAMIN:

The sun is more than just a heater in the winter months. Vitamin D forms in the skin when it is exposed to UV from sunlight. It can also be obtained from some foods. We need vitamin D to maintain good health and to keep bones and muscles strong and healthy.

In late autumn and winter in Australia, spend time outdoors in the middle of the day with some skin uncovered. Being physically active (e.g. gardening or going for a brisk walk) also helps boost vitamin D levels.

2.     MINIMISING INJURIES, SETTING GOALS

If you are someone who typically slows down or stops exercising all together when it’s cold, perhaps it’s time to revisit your short and long term goals and list what you would like to achieve in the next few months. That time will fly by!

Year round physical activity can help prevent injuries from creeping in. Your body will remain physically conditioned, so when it hits Spring (when most start to pick up their regime again in aim of getting fit for Summer), you won’t be faced with the risk of developing injuries from jumping straight back into exercise.

3.     KEEP HEALTHY

During the winter months it is easy to turn to all things comfort – staying indoors, eating more and moving less. In fact, 80% of Australians admit to putting on weight over the cold season. Therefore it’s important to try and keep your bodies moving to assist in balancing your energy in vs your energy out.

Research has shown that regular exercise strengthens the immune system to ward off viral and bacterial infections - making it particularly important in this cold and flu season. So get moving in any way you can!

4.     LIFTING THE MOOD

For those who suffer from the Winter Blues, a daily dose of exercise could be just what the doctor ordered. Cardiovascular exercise releases our “feel-good” chemicals dopamine and serotonin, which can help to reduce anxiety and depression. Combine this with getting outdoors or working out with friends and your spirits will be sure to improve!

5.     TRY NEW THINGS

If you don’t want to sweat it out on the pavement during the morning chills, winter could be the perfect time to branch out from your regular activity and try new and exciting ones. Perhaps you could join a gym, try group fitness classes or start working out with that friend you have been meaning to. Rock climbing is also a great indoor fitness activity that challenges every part of your body!

Foam Rolling: What's All the Hype?

A Beginners Guide

Self-Myofascial Release, more commonly known as Foam Rolling, is becoming a familiar everyday practice for people of all ages and fitness levels. It utilises a range of well-designed and affordable products to “release” muscle tightness or trigger points, and release through fascia.

Fascia is like an elastic cling wrap which attaches to the muscles, bones and ligaments to provide support throughout the whole body. However it can become restricted and stiff, sometimes causing pain, due to life style factors, intense exercise, postural and movement patterns. 

The purpose of foam rolling is to assist the body, it's fascia and muscles, to return to normal function and assist in the recovery, so the body is able to perform to the best of its ability, benefiting a wide range of conditions.

Nobody, athlete or otherwise, wants to put up with pain, restriction and suboptimal performance. Unfortunately stretching alone often doesn't release through tight fascia. So with the help of not only foam rollers but also massage balls, lacrosse balls and other various tools, one can release through the fascia and muscles by applying pressure to various parts of the body.

 

When should you foam roll?

To get the most benefit, foam rolling is best done on a regular basis. The more you do it, the less painful it will be. For those who exercise frequently, it should be done daily, pre and post exercise.

Using it gently it for 5 minutes pre-exercise will assist in warming up the muscles and improving mobility through the joint. After your session is when you can go harder and get deeper into the tissues. If you don’t have time immediately after your session to roll, just ensure you do it before you go to bed that evening.

How long should you foam roll for?

The most efficient way to foam roll is by focusing on one muscle group at a time. Studies have shown that between 2-5 minutes of rolling a muscle group is when you will get the most benefit.

Instead of rolling over the entire muscle, roll over one area of the muscle that feels tight, until you feel it has released and then move to the next area of tightness. Don’t forget to breathe!

There are so many types of rollers! Which do I choose?

It’s always best to invest in a good quality roller as this will provide you with the longest life. For beginners, start with smooth roller (you may be familiar with the blue roller) and then once your muscles have become accustomed to it and you feel like it’s not providing you with enough pressure, you can upgrade to a firmer one (usually black) or ones with spikes or grooves.

If you have any questions about recovery techniques, gives us a call and we can assist you in achieving your goals!

7 Reasons Why You Shouldn't Skip Your Warm Up!

Just How Important is Warming Up?

Get the most out of your work out and assist in preventing injuries!

Do you regularly incorporate a warm-up in your exercise regime? Or are you the type to jump headfirst into your work out?

The purpose of a warm-up is to prepare the body for exercise. Your warm up will be determined by the type of exercise you are going to be doing. It should be done immediately prior to exercise, and produce some mild sweating without fatigue.

Clinical studies have shown that a structured warm-up program can reduce the risk of injury by at least 50%. If that isn’t a good enough reason to spare the time to warm up before you start, then I don’t know what is! Because in the mind of any exercise enthusiast, the last thing we want OR need is to fall victim to injuries.

Here are some of the many benefits of a proper warm-up prior to exercise…

1. Increases your body temperature – as more blood pumps around your body, the muscles become warm, and they have more elasticity and reduces the likelihood of strains
2. Increases muscle temperature – a warm muscle contracts and relaxes quicker, works more efficiently and decreases the risk of injury
3. Blood vessels dilate – allows more blood to reach your muscles and decrease resistance to blood flow and less stress on your heart to pump the blood
4. Increased range of motion of joints as they and the surrounding muscles become warm
5. Dynamic exercises decrease muscle stiffness
6. Allows heart rate to get to a workable rate for the start of your session
7. Mental preparation and increasing focus on the task ahead

What type of warm up should I be doing?

Your warm up should be determined by the type of exercise you are about to undertake. For example, if you are about to go for a run, you should include a slow jog for 5-10 minutes, specific running drills, and dynamic stretching to get your heart rate slowly up and blood pumping around your body and get those lower limbs muscles firing.

If you are doing a weights session, 5-10 minutes of brisk walking on the treadmill/riding on the bike followed by some easy mobility work using the muscles and joints you are using in your session to ensure the joints/muscles are primed and ready to be used. You also can include a set of non-weighted reps to allow the body to prepare for the heavier load and make sure those muscles are switched on.

Don’t forget about the COOL-DOWN!

A very important aspect to ones work-out that is often neglected or forgotten! All too often I’ve seen people finish their work-out and then rush off, rarely sparing the time or thought to adequately cool-down (I, myself are guilty of this far too many times).

It doesn’t have to be time-consuming affair, just 10- 15 minutes at the conclusion of the session. Active recovery is important because it flushes the lactic acid from the circulation. A simple way to do this is 5 minutes of brisk walking or riding the bike.

Other components of a cool-down can include some stretching and using a foam roller over the muscles that have been used in that work-out. Static stretching is best suited for post-exercise (stretch slowly and gently, hold for 30-60 seconds, stretch to the point of tension but never pain, repeat 2-3 times as needed).

Sit Less, Move More

IT'S TIME TO TAKE A STAND FOR YOUR HEALTH!

 

Did you know?

Living a sedentary lifestyle can be dangerous to your health with studies showing it can increase the risk of being overweight, developing type 2 diabetes or heart disease, depression and anxiety. Those who move around more during the day or stand at work have a lower risk of early death than our standard desk workers.  

The Australian Health Survey (2011-12) results showed that 60% of Australian adults do less than the recommended 30 minutes of moderate intensity exercise per day, with almost 70% of Australian’s being classed as sedentary or having low levels of physical activity.

 

Is sitting really the new smoking?

Various studies have found evidence that sitting for an hour watching TV cuts 22 minutes off our life span. This was compared to another study finding that per cigarette, smokers cut 11 minutes off their lives.

 

But, what if I exercise?

Unfortunately, just because you go for a run or hit the gym on a daily basis, it doesn’t counter the inactivity.

So what can I do?

Break up the sitting at work! You can do this implementing regular movements strategies into your work day:

• Walk or cycle to work and leave the car at home
• For longer trips, park the car a reasonable distance from work or the train station and walk/cycle the rest of the way
• Get off a stop early on the train/tram/bus
• Take the stairs instead of taking the elevator
• Get up regularly (every 30 mins or so) to take a walk around the office, climb a couple of flights of stairs
• Drink more water – not only is this better for your health but will increase your visits to the water cooler and bathroom
• Walk over and talk to colleagues instead of emailing
• Organise walking meetings
• Take your lunch outside instead and enjoy a short walk on your lunch break

Office Ergonomics

If you work 40 hour weeks - you spend 25% of your week sitting!

Now is the time to really think about your Ergonimic set up... before it starts becoming an issue!

Ergonomics is the study of the workplace equipment design or how to arrange and design devices, machines, or workspace so that people and things interact safely and efficiently.

If you work at a desk all day, you should really be thinking about your ergonomics. The typical 9-5 desk workers spend a quarter of their week sitting. Therefore it is important to recognise ergonomic issues that may affect the health, safety and well-being of people working in offices.

If your work station is not set up with ergonomic considerations in mind, you could be subject to potential occupational overuse injuries and musculoskeletal disorders. Examples of these are postural complaints like neck pain, headaches and low back pain, overuse injuries to the elbow and wrist and neck.

The work station should be set up in a way that requires minimal to no twisting of the head or body, with the chair, computer screen, key board, mouse places comfortably and conveniently for the worker. Lighting is also relevant as glare or reflections on the screen may cause a worker to adopt an awkward posture than can cause a postural strain if maintained over a prolonged period.

SO WHAT’S CORRECT?

Chair height: The height of the chair should allow forearms and hands to be just slightly above the desk, horizontal to the key board with no bend to the wrist. The chair should have many adjustable features such as the seat height, back support height, back tilt, seat pan in and out, arm rests and a stable base.

Foot rest: If your feet are dangling off the floor, you may need a foot rest or a lower desk. When your feet don’t touch the floor, pressure can build up behind the knees and under the thighs, causing pinching of blood vessels or nerves and result in pins and needles in the lower legs and swelling in the ankles and feet.

Height adjustable worktop: These desks are easy to work with because they allow the correct set up to be achieved without the use of foot stool or monitor risers. As mentioned, no matter if you are sitting or standing, your elbows and forearms should be slightly higher than the desk.

Back rest: The back rest should support your entire spine and recline from vertical 10-20 degrees. This will encourage you to sit upright and prevent slumping in your seat, thereby minimising risk of low back pain.

Seat depth: There should be a small gap between the back of your knees and the end of the seat. If not, may need a different chair with a shorter bottom cushion.

Arm rest: If your chair has arm rests, adjust them so they support your forearms when they sit at a right angle to your body.

Computer monitor: Your monitor should be directly in front of you within an arm’s length, with the top 1/3 of screen in line with your eyes. If you have more than 1 monitor, it should be placed in front of you depending on use. For example if you have 2 monitors, used at a 70:30 split, the former should be in 70% of your line of vision. This minimises the twisting of the head and neck. Tension in the head and neck can lead to head aches and muscle tension around the neck and shoulders.

Mouse position: The wrist position should be neutral with the mouse adjacent to the key board, not with the arm out stretched.

Keyboard: The keyboard should be placed on the desk so that the forearms have enough support and there is no bend to the wrist.  

Document placement: A document holder should be at the same distance away and height as the monitor. If you use more frequently than the monitor itself, the document holder should be directly in front of you with the monitor to the side.

Lighting: Lighting is essential but must also be controlled. Lighting should be over head and behind the operator. Natural light sources should be controlled with blinds, sun shades or tint to the windows.

Desktop Accessories: Avoid reaching or twisting eg phone, reference material. Place equipment in accessible places. If you are constantly on the phone, use a head set is possible to minimise the risk of neck and shoulder pain from holding a phone to your ear. 

Desk Zones: Commonly used desk equipment (keyboard, mouse) should be placed within easy reach (primary zone). The less frequently used equipment should be placed in the secondary zone, accessed with an outstretched arm.further away from the worker.

Below are visual guides provided by Corporate Work Health Australia on how to properly set up for work station. 

Choosing the Right School Bag

How To Guide: Choosing the Correct School Bag for your Child

DID YOU KNOW: Australian studies have found that poor fitting backpacks that are heavily loaded can lead to postural problems causing neck and back pain in children, which could lead to permanent spinal damage in later life?

Back pain is more frequently a condition we associate with growing older, but there Is a growing number of children reporting back pain and discomfort. Risks that can be involved in carrying a heavy or incorrectly fitted school bag include:

• Muscle strain
• Distortion of the natural ‘S’ curve of the spine
• Rounding of the shoulders

Why not take the proactive step to protecting your child’s spinal health?

Here are some easy steps and handy tips for you to follow to ensure your child’s school bag is properly fitted:

CHOOSE THE RIGHT BACK PACK:

• A light weight bag so it doesn’t add extra weight and load
• Appropriate for your child’s size – don’t choose one that they will ‘grow into’. However, you may need to re-adjust the shoulder straps as your child grows
• A padded back providing comfort and back support that adjusts to the back of your child. The padding also ensures sharp objects don’t poke through
• Two, wide adjustable shoulder straps and a waist belt to allow weight to be distributed more evenly across the body. A chest strap may further allow this
• Multiple compartments for a more even distribution of weight

HOW TO FIT YOUR SCHOOL BAG:

• The bottom of the bag should sit on or just below your child’s hips, but not too low that it hangs over their buttocks
• The top of the back pack should sit no more than 3cm higher than their shoulders, so they can tilt their head back without hitting the top of the bag
• The back pack should be no wider than your child’s chest
• The shoulder straps should be tight enough that the bag is held against the torso, without digging into their underarms
• If the bag features a waist strap it should sit just below the bony part of your child’s waist. This allows some of the bags weight to be taken by the hips rather than the back and shoulders

HANDY TIPS WHEN PACKING YOUR CHILD’S SCHOOL BAG:

• Plan ahead to limit your child’s load so they are not carrying more than what is needed
• Your child should never carry more than 10% of their body weight for an extended period of time
• They should always wear their bag over two shoulders. They should also be educated on the risks of musculoskeletal pain associated with wearing their bag slung over one shoulder
• Pack heavier items closest to the spine