Make The Most Of Local Sports

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Local sports and activities

As summer approaches and Covid-19 restrictions are eased, now is a great time to make the most of the physical and social benefits that can come from local recreational sports! Participation in local sports has been shown to help people be healthier, happier and more productive, whilst also bringing the local community together and benefiting the local economy.

Local Football BalwynAs a chiropractor with 25 years experience, and avid sports lover, I have worked with an array of local sporting clubs in the Balwyn, Kew, Canterbury, Camberwell and Hawthorn areas. In fact, I was recently surprised to learn that there is over 165 different sporting facilities in the Boroondara area alone, which cater to the enormous amount of sporting groups and organisations throughout the area. With such a selection of sports, recreational activities and clubs to choose from, there is something for everybody of every age, and all health conditions.

This means that there is bound to be a local sport, or activity, which can get you up and outside to enjoy a bit of sunshine, as exercise is essential for our overall health and well-being, and recreational sports are a great way to achieve this whilst having some fun, and meeting people in the process.

Of course, there may be some people that are worried about the risk of injury that comes with sports, but the truth is – a sedentary lifestyle is far worse for your health than the risk that comes from playing sport! During my career I’ve treated many local athletes in Australian Rules Football, Cricket, Basketball, Soccer and Tennis, and I have been privileged to be associated with the Canterbury Cobras Football Club, the Balwyn Tigers Football Team, the Canterbury Cricket Club and the Hawthorn Basketball Association.
Although injuries can happen for those that play sport, someone who plays sport or engages in regular physical activity will always be healthier than someone that does not, and injury prevention and management is just as essential for successful athletes as it is for the average-joe.

So what are you waiting for?
Click on some of the links in this post to learn what some of the local sports are offered in the Boroondara area, and get yourself active this summer! And, if you do find yourself injured or are worried about whether you should participate in local sports, then book online for an appointment to come in and chat with us. Your body will thank you for it!

Returning to the gym after lockdown

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Back pain at the gym

A lot of people will be excited to return to the gym with covid lockdown restrictions easing, but we would just like to stress the importance of  easing in to it, and building up the weight slowly instead of trying to lift heavy straight away. If you’ve had to resort to body weight exercises or light weight resistance training (like me), your body will have deconditioned, meaning that it has lost the ability to tolerate the weight you used to do. This means that if you go back to the gym and start trying to lift heavy weight again, you leave yourself susceptible to injuries like tendinitis, strains and more.

The good thing is that you do not have to lift heavy weights, or be extremely sore the next day to reap the benefits of the gym. We recommend reducing the intensity/load of your workouts by about 60% at first, and gradually building back up with time. Initially it will be important to focus on your form as the time off may have led to you becoming less efficient with the correct movement pattern of the exercise. Over each week if you feel stable and confident raise the intensity by around 10%.

It may also help in the first few weeks to make sure you leave a couple reps in reserve, meaning that when you finish the set that you would be able to do a few more if you needed to. With that in mind, remember to enjoy your workouts as there are so many physical and mental benefits to using the gym!

Furthermore, if you’d like more exercise advice, or find yourself injured or sore due to your return to the gym or life’s everyday activities, then make sure you book into the clinic for a treatment.

Until the next post, stay healthy!


Postural Dysfunction

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Postural Dysfunction by Dr Mike, Chiropractor

Office workers would be foolish not to understand the negative impact sitting for extended periods of time has on your postural health. Unfortunately, many office workers have no option and must sit for most of their working day, or at least for a portion it.
The short-term trend is for workers to initially exhibit better posture at the start of the day. As muscular fatigue develops during this working day, poor posture often sets in. However, in the long term, as bad postural habits continue to develop, the worker assumes a poor posture at the start of the day and it stays.
The common problem associated with excessive sitting is postural slouching and rounding of the shoulders. This excessive forward curvature of the spine is known as thoracic kyphosis and typically develops over months to years. It will often coincide with a compensatory increased lumbar lordosis which is excessive curvature of the lumbar spine and a forward head carriage .

Symptoms of Postural Dysfunction?

Painful conditions associated with poor posture are so common that most people have some firsthand knowledge of these problems. Low back pain is the most frequent complaint but research shows neck, shoulder and arm pain has become increasingly widespread because of postural dysfunction. Many workers may not experience any symptoms at all.

Why does this develop?

In simple terms, we are not designed to sit for extended periods of time. Our muscular systems, particularly around the trunk, are largely responsible for holding our body in this upright sitting posture. But these muscular systems cannot sustain the prolonged contractions required to maintain this upright posture all day. Muscle fatigue eventuates and so does this postural slumping of the spine. Our ligamentous system which tightly holds all the bones together, will initially prevent further slumping. However, long term stress on these spinal ligaments will create further problems called tissue ‘creep’ or elongation. This process of ligament stretching will lead to calcification or hardening of the ligaments. Sadly, the result is joint fusion and permanent postural dysfunction which cannot be reversed.

Contributing factors to Postural Dysfunction

• Lack of education or awareness of correct posture
• Sedentary lifestyle
• Occupational demands
• Inherent joint stiffness
• Decreased fitness
• Muscle weakness
• Muscle tightness
• Poor core stability
• Poor ergonomic work-stations

Chiropractic Treatment of Posture Dysfunction

Treatment may significantly help to minimize, if not eliminate, postural dysfunction. Most patients will experience decreased pain once their posture is corrected.

Chiropractic treatment may include:
• Assessment and diagnosis of postural habits
• Postural education
• Joint manipulative techniques
• Soft tissue massage
• Various exercises relating to spinal strength and flexibility
• Activity modification advice
• Advice regarding ergonomic work stations

Free Initial Consultation in September

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Hi all,

For the month of September, I shall be offering free of charge, initial consultations for new patients to the clinic. Simply contact the clinic on 9 817 1800 to organise your consultation. For those individuals searching for a chiropractor, can now book in with no financial risk. Feel free to communicate this offer to your family members, friends and work colleagues.

When to get a Chiropractic check up

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It’s time to get a Chiropractic when:

  • Neck or back is clicking or grinding
  • Neck doesn’t rotate evenly to each side
  • Head is tilted forwards, backwards or to the side
  • Shoulders look rounded
  • Shoulder heights are not level
  • Lumbar curve is increased or decreased
  • Spine is not straight and curves to one side
  • Hip heights are not level
  • Leg lengths are not level (assessed lying down)
  • Feet are flared
  • Heels on shoes are wearing unevenly


The presence of one or more of the above parameters

indicates the need for a chiropractic check-up.


Chronic Headaches

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This article is for perhaps those people who suffer from headaches or know of someone that
suffers from headaches and is not aware of this information.

If you suffer from headaches, then you are not alone. I was at a conference recently and it was
revealed, that a study in 2011 concluded that between 66% and 90% of all people would suffer
debilitating head pain at some point in their life. Fortunately the conference also reported some
good news. Chiropractic spinal adjustments were found to give many headache sufferers long-term
relief. Naturally I have known this for a long time, and so have many of my patients, particularly
those that used to get headaches. I thought it would be a good idea to inform you of some great
research done in recent years within the profession on headache.

According to this study based at the Chiropractic Research Unit at RMIT University Melbourne, chiropractic adjustments of the neck decreased the duration of the headache
in a treatment group of chronic sufferers by 77%. The severity of their headache also dropped by a
pleasing 60%. No side effects were reported and in many cases chiropractic care gave long term relief.
The study is at the cutting edge of world headache research because it used the accepted “gold
standard” for clinical research design- a double blind random controlled trial. Scientifically, the
results have a high level of credibility. There are many studies, which suggest that headaches often
start in the neck, and that chiropractic adjustments are a safe, effective way of controlling these
neck-type headaches.

Many headache sufferers appreciate the gentle, drug-free chiropractic approach because they are
concerned about the risks associated with long term medication. Too many analgesics (pain killers)
can cause serious harmful effects. For example, liver and kidney disease has been related to the
long-term consumption of analgesics, and the largest single cause for turning an occasional or
episodic headache into a chronic or constant headache is infact taking too many analgesics.

The nerves that supply the head can be tracked back to the upper aspect of your neck. If the bones
of the spine in this area lose their normal position or motion, the sensitive nerves and blood vessels
to the head can be affected. When spinal nerves and related tissues are stretched or irritated they can produce throbbing headaches. Medications may cover up these warning signs, but do not correct the underlying structural cause. Simply, there exists a very large case for some chiropractic adjustive procedures. Spinal dysfunction not only results from major traumas such as car and sporting
accidents, but more frequently from repetitive micro trauma activities related to our daily living
such as poor posture.

If you are suffering from headaches give us a call on (03) 9882 0401 to book an appointment

6 Simple Ways to Manage Back Pain at Home

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Do you ever suffer from a minor (sub-acute) back pain episode such as a generalised soreness or muscular ache? This is different from a complicated, major (acute) back pain episode. If you havehad a serious accident or injury, you must consult your preferred health care professional. An example of sub-acute back pain may include a slight twinge that lasts for 24 hours or less. If you suffer from this type of minor pain, here are six simple ways to manage back pain at home.

1. Apply a Cold Pack

One of the best ways to initially sooth minor muscular pain in the back is to apply a cold pack. Apply within first 24 hours with a 15 mins on / 2 hours off routine. These packs are widely available from pharmacies and grocery stores. Holding the pack over the area will help relieve minor pain. This is known as cold compression therapy and is an established way of alleviating pain.

2. Use Heat Therapy

Relief from back pain can be achieved, after the initial 24 hours, by applying some low-level heat to the area. Simply apply a dedicated heat pack or wheat bag. They will stay warm for several hours and can be constantly held over the affected area. Alternatively, you could seek heat therapy from a hot bath, or spa if you have one. Another option is to apply a ‘deep-heat’ cream and rub into painful area.

3. Keep Moving

The back, like the rest of your body, is designed to be active. Being sedentary or sitting still for lengthy periods is not the best way to manage sub-acute back pain episodes. Regular, gentle movement that your back can handle is best.

4. Use Massage

Massage can be an extremely helpful modality, and can be used one of three ways. At home, you could get a spouse or partner to massage you. You could hire a therapist to give you a massage at home. You could buy a back massaging device or massage chair. Massage helps most people suffering from muscular back pain.

5. Assess Best Posture for You

This will vary from one person to the next and perhaps from one episode to the next. If you find that sitting is relieving then sit. If standing is better, then simply stand. If lying down is preferred, then lie down. There is no rule when it comes to undertaking a particular posture, as this will need to be determined by the individual. The only rule that applies is that there will be a point by which you will need to change position, as the body needs ongoing movement. Maybe a combination of lying and standing is required, as sitting aggravates. So lie for 30 mins, and then stand for 30 mins.

6. Get a Good Supporting Mattress

Change your mattress if: (1) You’ve purchased the wrong variety, as the quality is simply not good enough or (2) The mattress is beyond its used by date. As a general rule, the firm to medium density support mattresses will assist the mechanical needs of your spine better, than a super hard or soft variety.