Strengthen Your Core: Beat the Sitting Slump!

Are you someone who sits a lot and worries about your core? If so, you're not alone. Your core muscles play a crucial role in protecting your spine, and sitting for long periods can weaken them. But don't worry, we've got you covered! In this article, we'll explore why your core matters and how sitting affects it. Plus, we'll share two simple exercises you can do to wake up those core muscles and keep your spine safe. Let's get started!

The Mighty Core: Your Spine's Best Friend:

Your core muscles are superheroes when it comes to supporting your spine. They help you maintain good posture, stabilize your back, and transfer forces between your upper and lower body. When your core is weak, it can lead to bad posture, muscle imbalances, and back pain.

Beware the Sitting Slump:

Sitting for long periods can take a toll on your core muscles. Despite your best intentions, as the hours go by, your core starts to collapse, like a rainwater tank with an axe in its side. This weakens your strength and stability, putting your spine at risk.

Exercise 1: Lie Down and Activate:

You don't need fancy equipment for this exercise. Just find a comfortable spot on the floor and follow these steps:

1. Lie down and bend your knees.

2. Focus on the muscles between your belly button and pubic bone (your lower abdomen) and draw them downward.

3. Squeeze your glutes (your bottom muscles).

4. Engage your pelvic floor muscles (yes, everyone has them!) by gently contracting them.

5. Now, combine all these actions together: activate your core, engage your pelvic floor, and clench your glutes.

6. Hold for a few seconds, then release.

7. Repeat this exercise to help rebuild your core strength.

Exercise 2: Kneeling Push-Up with Core Activation:

This exercise is perfect for those who spend a lot of time in a forward-leaning position:

1. Get on your knees, about two feet away from a table.

2. Remember the pelvic tilt from the previous exercise? Do that to engage your core, floor, and glutes.

3. Place your hands on the table in front of you.

4. Bend your elbows to lower your body towards the table while maintaining a strong and straight plank position.

5. Push back up, extending your arms, and keep that core and glute engagement.

6. Keep your shoulders and hips aligned throughout the exercise.

7. Avoid arching or sagging your lower back.

Wrap-Up:

Your core is a hero when it comes to supporting your spine, so don't neglect it, especially if you sit a lot. With the lying down core activation and kneeling push-up exercises, you can rebuild your core strength and protect your spine. Remember to be consistent and gradually increase the intensity as you progress. So, let's beat the sitting slump together and keep your core strong and your spine happy!

Enhancing your adjustment experience

At our clinic, we are always striving to provide the best possible care and ensure that our clients experience optimal results from their treatments. That's why we are excited to introduce our new pre-adjustment mini-exercise program.

Preparing for the Best Adjustment:

Many clients come into the clinic after spending long periods sitting or working in fixed positions throughout the day. We wanted to ensure that they could derive maximum benefits from their adjustments. Hence, the introduction of these short and simple pre-adjustment primer exercises.

Quick and Effective:

The pre-adjustment exercises are incredibly time-efficient, taking only about 30 to 60 seconds to complete. Before your adjustment session, our knowledgeable team will guide you through these exercises and teach you how to perform them correctly. This brief but effective routine helps prepare your body, making it more receptive to the adjustments we perform.

Reinforcing Positive Changes:

In addition to the pre-adjustment exercises, we encourage clients to incorporate a post-exercise routine, which takes approximately 60 seconds. This post-exercise routine further reinforces the positive changes we aim to achieve through the adjustment. It helps increase your mobility, promotes better posture, and aids in calming your nervous system.

We understand that trying something new can sometimes be met with hesitation. To ease any concerns, we have included visual demonstrations in the video below which feature some of our lovely clients performing the pre-adjustment exercises. Their dedication and positive feedback have encouraged others to participate and experience the benefits firsthand.

If you have any questions or concerns about the pre-adjustment exercises, we are here to help. Feel free to reach out to our friendly team, and we will be more than happy to address any queries you may have. Your comfort and satisfaction are our top priorities, and we want you to feel confident and informed throughout your experience at our clinic.

We are thrilled to introduce our new pre-adjustment exercise program, aimed at maximizing the benefits of your treatments. These quick and simple exercises are designed to prepare your body, increase mobility, improve posture, and enhance the effectiveness of your adjustments. By incorporating these exercises into your routine, you can optimize your overall experience at our clinic. We invite you to visit us and try these pre-adjustment exercises for yourself. Take another step towards a healthier, more aligned body, and experience the difference firsthand. We look forward to seeing you soon!

Unleashing Your Body's Superpower: How Chiropractic Care Can Tame Your Stress

Understanding Polyvagal Theory and Chiropractic: Regulating Your Stress Response

Today, we're going to dive into the fascinating topic of polyvagal theory and its relationship to chiropractic care. As a chiropractor, my goal is to assist people in managing their stress response, and understanding this theory sheds light on how our bodies react to stress.

 Polyvagal theory, developed by Dr. Stephen Porges, focuses on the 10th cranial nerve (Vagus nerve), which carries information between two parts of our autonomic nervous system: the sympathetic and the parasympathetic. This theory recognizes that our stress response isn't limited to three distinct states, but rather involves multiple steps on a ladder.

 When we perceive stress, we may enter a heightened state, becoming hypersensitive to our surroundings (represented by the orange / alert state on the traffic light). This leads to the fight-or-flight response, represented by the colour red. However, as the stress diminishes, we should ideally transition back to the orange  ( the alert state) or even the green zone (relax and calm mode), where healing and recovery occur. Stress can arise from various sources such as people, places, and social situations, impacting our resting state.

 This is where chiropractic plays a role in regulating our response to stress based on polyvagal theory. Chiropractic adjustments have the remarkable ability to reset our autonomic nervous system, among other parts of our nervous system. Many patients have reported feeling a sense of calm and relief after adjustments, symbolizing the steps of the polyvagal theory bringing them down to a more relaxed state.

Beyond the physical adjustments, chiropractic care also considers the neurological impact of these treatments. By resetting the nerve system, adjustments can potentially influence how we interpret and respond to stress. The ultimate goal is to bring ourselves down to the orange or green state on the ladder, where our stress response is appropriate and manageable.

To provide comprehensive care, our clinic utilizes advanced technology to monitor and optimize your nervous system's ability to regulate stress. By addressing mechanical function and overall well-being, we aim to empower your body to navigate stress effectively.

 A real-life example demonstrates the effectiveness of chiropractic care in regulating stress. One of our long-term clients recently experienced a highly stressful period in her life. Recognizing the need for support, she sought chiropractic adjustments, bodywork, and mental-emotional assistance. During her six-month review, we were thrilled to discover that despite the challenges, she had landed in the green zone on our stress regulation graph. Her nerve system was effectively managing stress, maintaining a calm baseline.

The Powerful Impact of our Nervous System and Our Stress Response & Chiropractic care

Chiropractic care is about more than just relieving pain and improving movement. It delves into the intricate connection between spinal alignment and our nervous system's ability to communicate with our entire body. While we often associate this relationship with pain, muscle function, and movement, we tend to overlook its influence on vital organs, glands, and blood vessels, which are crucial for our survival and stress adaptation.

When our brain detects stress, it triggers a response that leads our body to adapt. This intricate coordination occurs through nerve messages sent to various organ systems. Conversely, when stress subsides, our brain recognizes the change and activates the healing and recovery response. Traditionally known as the sympathetic and parasympathetic systems, these two parts of our nervous system are responsible for the "fight/flight/freeze" and "rest/digest/recovery" responses, respectively.

At our clinic, we utilize heart rate variability technology to assess the balance between the parasympathetic and sympathetic systems, alongside evaluating pain, range of movement, posture, and other factors. A robust response from a healthier nervous system enables us to cope with stress more effectively and enhances our resilience.

Heart rate variability

Our Pulse wave profiler Scanning technology at our clinic collects your physiological data to understand your baseline autonomic balance. An ideal result lands you centralised in the green zone

During a chiropractic adjustment, a remarkable sequence of events occurs within the nervous system:

1. Pain receptors in the spinal joints are reset.

2. Proprioceptors, which are position sensors in our joints, are activated, influencing our perception of posture.

3. Mechanoreceptors related to movement and freedom of motion are recalibrated.

Furthermore, chiropractic adjustments have a profound impact on the receptors communicating with the autonomic nervous system, responsible for managing stress and regulating communication with organs, glands, and blood vessels. As a result, chiropractic adjustments offer multi-level effects on our overall well-being. Ongoing research is dedicated to understanding this fascinating phenomenon.

Many of my patients describe a sense of calmness and a feeling of taking a deep breath after an adjustment. This experience arises from the reset that occurs within their autonomic nervous system. As an experienced chiropractor, I am always amazed to witness how a chiropractic adjustment can reset this critical aspect of my patients' nervous system.

In my next post, I will delve into the fascinating realm of "Polyvagal theory," which explores the intricate relationship between the nervous system and stress response, shedding light on how we manage stress. Stay tuned!

3 types of Headaches Chiropractors help with

Last blog I promised I would share information about 3 Headaches Chiropractors Can Help You With:

1. Tension headaches are commonly described as a tight band around the head, sometimes accompanied by tenderness of the head and scalp. They can build up slowly and occur infrequently or become more regular.

   While mild tension headaches are often overlooked, they can occasionally become so severe that they make you feel nauseous. Chiropractors often find considerable muscle tension in the shoulders and neck muscles contributing to these headaches. Stress is a common trigger for tension headaches.

2. Cervicogenic headaches originate from structures in the neck and result in referred pain to the head. They typically cause pain on one side and are often associated with a decrease in the normal range of neck movement.

   These headaches are commonly chronic and recurrent. While the upper neck is usually implicated, other areas in the lower neck and upper thoracic spine can also contribute to the pain. Cervicogenic headaches can develop after a whiplash-type injury or due to poor posture.

3. Migraine headaches are severe and debilitating headaches.

   People who experience migraines may have different triggers that can set off an attack, such as certain foods, hormonal changes, or sensory stimuli. Prior to a migraine, individuals may notice warning signs, (commonly known as the prodrome) including mood changes, sensitivity to light and sound, difficulty speaking and reading, visual disturbances, tingling, and numbness.

   When the throbbing headache arrives, it is often accompanied by symptoms like nausea, vomiting, dizziness, neck pain, and stiffness. Migraine patterns can vary from person to person, with some experiencing migraines rarely and others experiencing them frequently.

Research has consistently shown that chiropractic care, in combination with lifestyle changes, can significantly reduce the severity and frequency of these headaches. In fact, studies have revealed that 89% of chiropractic patients experience relief from headaches while under care.

If you're tired of suffering from headaches and want to improve your quality of life, don't hesitate to contact us today. Let us help you find relief and live pain-free!

Note: For personalized treatment, it's important to consult your Chiropractor

Do headaches hold you back?

It is estimated that 46% of the Australian population suffers with some form of headache!

That’s nearly one in 2 of you. I know in my own clinic that about 1 in 3 people will report suffering with some form of headaches, whether it be the prime reason they are coming for help, or I find out that is an additional background symptom they have.

That is huge! In fact, it is estimated that more Australians suffer from migraines and tension headaches than those who have diabetes, asthma and epilepsy combined! So it’s very possible that you could be one of them.

If so, what you need to know:

1. There are many types of headaches - 100’s in fact!

2. Chiropractors are trained to diagnose different types of headaches to decide if Chiropractic care is appropriate for you

3. The top 3 headaches that Chiropractors get results with are: tension-type, cervicogenic ( meaning those caused by the neck) and migraines

4. There is a great deal of research to support the validity of seeking Chiropractic care for headaches

Headaches rob you of your normal function, productivity and zest for life. I can’t tell you how many times I have had people tell me: “Yeah, I just have the normal headaches….” WHAT??!! When did headaches become normal???

Unfortunately, I think that people often get so used to feeling sub-optimal that they don’t know what ‘well’ feels like until after they start feeling better under Chiropractic care.

So if that’s you or someone you know, don’t suffer needlessly, come in and get assessed. Even if you have been to the clinic seeking help for another reason, you may not have realised that Chiropractic could also help with headaches.

In the next blog, I will discuss the types of headaches I mentioned above, so you can distinguish if you might be in one of those categories. In the meantime watch this video below for more information!

Protect your neck in the cold

OK, so the chill factor has kicked in now! Are you wearing your shoulders like earrings? It seems to be instinct to brace and raise our shoulders to shorten our neck when we are feeling cold. Unfortunately, we’re not turtles who can pull our heads into our shells for warmth. This action causes undue extra tension to our already loaded neck. I say “loaded” because, with our typical lifestyles, we all spend many hours with our necks bent forwards and down, which places extra stress on our necks. When we feel cold and tense our neck and shoulder muscles. we actually create more compression, which is certainly no help!

So being prepared by following these few suggestions can help you avoid extra pain and discomfort:

1. Wear a scarf! So simple but it can make a huge difference. I know patients who have even presented to me with a “wry neck” due to their neck muscles spasming after being caught in a chill. The bonus is with a scarf you can turn it into a fashion item, show your unique personality (or sports team allegiance), and easy to remove if you get hot. Just remember to leave your favourite scarf next to your favourite warm jacket.

   Heat bags - they need to be used with caution so you don’t inadvertently cause your skin any damage. We stock a wrap-around style called “Wili heat bags”. They are $41.50 and available at the clinic. They have lupins inside instead of wheat (just make sure you follow the heating instructions). They are designed to sit beautifully around your neck without slipping off so you can use them even while you’re sitting at the computer or in the lounge relaxing.

2. Make sure you keep moving. I have many clients who love doing various forms of art or craft as a de-stress activity. However, it’s similar to if you have been sitting at a desk intently studying, or working on the computer- that you can get so involved in what you are doing you lose track of time and end up in the neck-flexed position for a long period. Sometimes it’s easy to get chilled around the neck too from being still. So set a timer and make sure you move positions every 15- 20 minutes, take your neck through a gentle range of movements to break up the static posture, that gets your blood moving through your muscles again and helps reduce the built-up tension.

With 50% of my clients presenting with neck pain in any given week, it’s a timely reminder of simple strategies you can do to help yourself. But remember, if the pain persists, come see me for some extra help and advice

I became a Chiropractor because of my Mum

It all started when I was 10. My Mum was in a car accident and was hit from behind- she never saw it coming. She had a severe whiplash injury to her neck and chronic pain developed. Nothing was helping her much to get better- then someone suggested she try Chiropractic care.

As a kid, I didn’t really know what a Chiropractor was or what they did but I did understand the effect the chronic pain was having on my Mum. She was struggling to keep up with work and our busy family of four daughters and seemed cranky all the time. But once she had Chiropractic care - she started to get better!

All I knew was I was getting a happier Mum back again. I happened to go along with her to an appointment one day. When I watched the Chiropractor adjust her- it blew my tiny mind- it was amazing and I was instantly inspired! I saw what he did and I thought - I want to be able to do that!

Mum got up from the table and smiled -something she had been doing more of again since seeing the Chiro. Over the course of the next year, she continued to improve. As Mum learned more about Chiropractic she made sure each of our family got under care. We each had all sorts of issues - my dad had chronic bad pain- my sisters - one had asthma, one had headaches and even me - I had developed neck problems after an athletic injury. So Chiropractic became a normal part of our’s family’s healthcare approach.

* My Mum Errolyn having her regular adjustment

My Mum has been my greatest support in helping me to become a chiropractor 27 years ago and also worked alongside me in my business for 15 years.  Along the way she also taught me about persistence, diligence and heart-centred care. She is now 83 and slowing down a bit but having been under Chiropractic care herself now for over 40 years she knows the benefit of regular adjustments- it has prolonged her mobility and independence. She is quite amazing and I want to recognise and thank her again this Mother’s Day for introducing me to and supporting my ‘calling’ to Chiropractic. 

How to avoid “tweaking” your back

I can’t tell you how many times I have heard “Help Dr Paula - I have tweaked my back!” over my 25+ years in practice. Often followed by them saying “ I just bent over to the side to pick up (insert random item)….”

If you have had a job that involves lifting people or things, you may have done manual handling and were probably taught to set yourself up properly to do a lift.

It’s funny though, if you’re outside of the context of your workplace, you often don’t follow that advice. It’s as if that ‘safe lifting wisdom’ we have learned previously is temporarily lost in our brain and we just bend over and twist without giving it much thought!

In terms of biomechanics for the nerds out there who like to understand this stuff, it is that our lumbar vertebrae are well designed for flexion/extension (bending forward and backwards) but not so much for rotation (twisting)

However, it’s even worse if you bend forward and rotate at the same time….and then add a bit of load. For many people, it’s just asking for trouble, particularly if they have lost of bit of flexibility and maybe have to sit all day for work!

So, how do you avoid this? well simply …take a STEP to the side and FACE the item, then SQUAT down towards it & pick it up!

Yes, I know I am repeating myself from last month….the humble squat strikes again! I really do notice that as people get older many forget to include squatting in their life!

It’s really so simple to avoid tweaking your back if you just give yourself a moment longer to position yourself the right way! (In addition to regular Chiropractic adjustments, exercise and stretching of course!)

However, if you do get into trouble- you know you can always make an appointment to see me and I will help you recover and rehabilitate!

Take care & remember Step the then & Squat!

-Dr Paula

Supporting Sporty Kids

Attention, parents and grandparents of young athletes! Are you looking to support your child's sporting pursuits and help them stay in top form throughout their season? Look no further than my upcoming workshop on Wednesday, April 19th at 6:45 pm held at my Goodwood clinic ( see booking link below).

As a chiropractor with over 25 years of experience caring for young active people, I know firsthand just how important it is to support kids in their sports. As a mother of three active school-age children, I have seen how much my own kids love their sports and I am dedicated to helping other parents do the same. Healthy kids are generally happy kids.

Have you ever noticed that as the season or term goes on, your favourite little athlete can sometimes fade, get worn out, or be more susceptible to injuries? I have designed my free health promotion workshop with this in mind.

I will be sharing all my best tips and tricks to help young athletes prepare for their sports and avoid getting too worn out during the season. I have looked after young people from many different sporting codes over my career and I have seen this kind of thing happen many times. However, there is plenty that can be done to help!

The workshop will teach you simple strategies you can do at home to prepare and support your child's body across the season so they can perform at their best and avoid injuries. Don't miss this opportunity to learn from an experienced sports team supporter and help your child achieve their full potential in their sport.

Key points about what kids eat, how they move and recover and how they think are all included in a way that is easy to understand for both parent and child and what you, together as a family you can do to help.

Join me on Wednesday, April 19th at 6:45 pm, for this free workshop and take the first step in supporting your young athlete's health and success.

Book workshops tickets here

What’s the big deal on squats?

Across this last month, my team & I were doing LOTS of squats to participate in a fundraising campaign. Squats are a fundamental movement - so why should you care about them if you’re not planning to be an Olympic weight-lifter?

Squats are important for protecting your lower back because they help to strengthen the muscles that support the spine and promote good posture. The lower back is particularly vulnerable to injury because it bears much of the weight and stress of daily activities, such as sitting, standing, and walking. Squats target the muscles in the hips, glutes, and thighs, which work together to stabilize the pelvis and support the lower back.

By strengthening these muscles, squats help to reduce the risk of lower back injury and pain, and can also help to improve overall spinal health. Additionally, squats can improve mobility and flexibility in the hips and lower back, which can help to prevent strains and sprains during daily activities. It's important to perform squats with proper form and to gradually increase weight and intensity to avoid injury and achieve maximum benefits.

I have made some videos over this past month discussing why they are important for you and how you can do a body-weight squat easily as well as some ideas on variations, including those of you who have to sit for long periods

It’s important to know that I can assess your squat and help identify issues in your ankle, knees, hip, lower back, or Sacroiliac areas very easily. I can tell if things are not moving right, even before they get so bad that pain appears - now doesn’t that sound like having a crystal ball?

There are some links to my squat videos below if you would like to learn more - otherwise, feel free to reach out and ask me a question when you next visit via our FB and Insta pages or patients@thechiropracticdomain.com.au

Here’s my Video on how to do a proper bodyweight squat

Is it really growing pains? -PAIN DISTRIBUTION IN SCHOOL-AGED CHILDREN

A SUMMARY OF THE STUDY

Musculoskeletal pain experienced by adults is reasonably well researched, but pain in children is not. Last year the findings of a three-year study performed in Denmark was published looking at the pain distribution patterns of children between 8 and 16 years old. This study finished with 1,169 participants – which is a significant sample size when looking at children of that age across all industrialised countries.

For the purposes of the report, pain was defined as at least one week of pain during a school year. While we know that “pain can start early in life and increases throughout adolescence,” it is the specifics offered up by this study that make it noteworthy.

Other concerns that accompany childhood and adolescent pain include negative impacts on “sports participation and physical activity in childhood” as well as “psychological distress, poor relations with peers, absence from school, puberty and decreased quality of life.” To this end, it is important for both parents and clinicians to know when and how to bring in interventions.

WHAT THE STUDY FOUND

• The percentage of children who did not experience pain during the school year was just 28.5%. 71.5% of children did experience at least one episode of pain lasting one week.

• Of this percentage, 60% experienced lower extremity pain, 28.7% experienced spinal pain and the upper extremities came in last at 22.6%.

• 2% of participants reported pain in more than one region, and of these, the most common was spinal and lower extremity pain (13.2%).

• Twice as many girls reported pain in all three sites compared to boys (10% vs. 5%).

The study did have limitations, one being that parents reported the pain states. When the children themselves were asked, they often had other pain to report. Parents (admittedly less so than doctors) underestimate a child’s pain and overestimate their child’s wellbeing and quality of life, so this study’s findings are likely conservative when we factor that in.

The Relationship Between Chiropractic and Remedial Massage

People often ask me about the relationship between Chiropractic and Remedial Massage.

While I have been a consumer of Chiropractic care since I was a child, it was not until I started full-time work in my early 20s that I also started using the services of a Remedial Massage Therapist like Magda. Along with regular exercise & stretching, it certainly helped me manage the repetitive physical aspect of my job.

With Chiropractic, it could be said that we are largely directing our very specific adjustments toward the body joints, but it is important to understand what impact it has on the master control of the nervous system. Research has shown us that broadly adjustments achieve 3 things:

1. Re-setting the pain receptors (nociceptors) and therefore the perception of pan

2. Re-setting the movement receptors (mechanoreceptors ) so you feel you can move differently and

3. Re-setting the position receptors (proprioceptors) so you feel like you’re holding a different posture.

Having adjustments over a period of time can therefore retrain how you feel, move, and hold yourself, ultimately getting everything working better!

However, we know that there are soft tissues (muscles/ligaments, fascia) also have a big role, particularly when there has been an injury or a chronic problem. So this is where remedial massage can work its magic and complement your Chiropractic care beautifully.

So Magda, how does massage work then?

“Massage can be defined as the systematic and scientific manipulation of the soft tissues of the body (skin, fascia, muscle, tendons, ligament) for the therapeutic purpose. The main purpose of the massage is to help the body heal itself, increasing health and well-being.”

You probably heard about different types and styles of massage like relaxation (also known as Swedish), remedial, deep tissue, or sports massage.

“Relaxation massage -generally full body massage. Performed to promote well-being, helps in treating anxiety and stress, improving sleep and body circulation. Relaxation massage uses a variety of movements in a flowing sequence to achieve its main purpose.”

“Deep tissue massage -Affects the deeper layers of muscles and connective tissue. Techniques involve slow strokes or friction across muscle fibers. Deep tissue massage is used for chronically tight or painful muscles, repetitive strain injuries, postural problems, or recovery from an injury. People can often feel sore for a day or two after a deep tissue massage.”

“Remedial massage: works more specifically at treating symptoms by finding their cause and attempts to relieve the symptoms with the long-term aim of solving the problem. “

What's the process you use Magda?

“I will take a history, feel the tissues and perform some tests on the clients to choose the best techniques. I believe that communication between client and therapist is very important to evaluate symptoms and achieve the best result. The selection of techniques and sequences will depend on the client's condition and problem, to encourage and enhance the body's natural healing process. Feedback from the patient to the therapist is also important to modify the techniques or pressure used too.”

So in summary, remedial massage is a combination of relaxation and deep tissue techniques for the best results for the client.

As you may already know you can book either Chiropractic Care or remedial massage via our online booking portal

https://thechiropracticdomain.bookings.pracsuite.com/guest

INFANT SHOULDER DYSFUNCTION

A SUMMARY OF THE STUDY

A recent Australian study revealed that a whopping 71.8% of 178 infants examined at a paediatric only chiropractic clinic between January 1, 2010 to 31st December, 2010 had glenohumeral joint dysfunction. The glenohumeral joint is the shoulder ball and socket joint.

By stark contrast a study in 2006 which reported shoulder dystocia at an occurrence of 0.6-1.2% of all deliveries, it represents a massive difference between shoulder issues picked up in neonatal examinations (i.e. following difficult births), and shoulder issues picked up by a chiropractor who is trained to look for issues with range of motion in infants.

Though these new findings are from just one year and is retroactive in it's view, it does make an argument to seek the assessment of a chiropractor if you're concerned and have been told to let them "just cry it out" (a frustration we hear from parents a lot).

The take-away is that prolonged crying should be investigated, and chiropractors are trained to assess the entire musculoskeletal system.

If adjusting is my Superpower, then Cold laser is like my secret weapon

Hello lovely people,

Many of you may have had a situation where you had an attack of sciatica or lower back pain.

In fact, statistics show that ~80% of the adult population will have it happen at some stage in their lives.. With those odds either you or someone you know may have had that experience- or may do in the future!

Over the last 25 years, I have treated thousands of people with this very problem.

You need to know that you don't have to suffer - that's why over the last month I have been sharing some strategies you can use to try to help. So watch or keep reading below:

(You can see my previous videos on YouTube , Facebook or Instagram if follow them)

Today,  I want to share about a fabulous tool that I have been using to help many of my patients who have an “acute attack" of Musculoskeletal pain

When an injury occurs, there are two key things that happen:

1. There is an inflammatory response in the tissues  with local swelling and pain

2. The muscles seize up to protect the area. 

In this situation, that's where I use cold laser therapy. It is a great non-invasive way to deal with the pain and inflammation associated with musculoskeletal injuries like low back pain, neck pain and sporting injuries.

Cold laser treatment is quick and painless and then it allows me to continue with adjusting you, to help you get back on your feet sooner!

 So if it's the first time that you've had an acute low back or sciatic attack or if you've had a flare-up of an old condition please talk to us about how we can help you!

 If you or someone you know has had this occur,  please feel free to share this email & video.

And just a little bonus, after your initial assessment and recommendation for care, we offer 10% off any recommended cold laser treatment programs if you pre-pay & pre-book your schedule.

You're welcome to call the clinic and talk to our friendly team on 8272 4555 or you can book online via our website.

Ergonomic Tips for Back-to-School Kids

Hi everybody, Dr. Paula here, good to talk to you.

Well, it's that time of year where we have students heading back to school. Primary school students, teenagers in high school, certainly that's the case in my household. If you're a parent like me, you're probably running through the mental list and running around trying to make sure they've got their uniform, they've got their shoes, they’ve got their hats, and of course, then there's the lunch boxes and water bottles. However, the other thing I'd like you to consider is making sure that their spinal health is in good preparation for returning to school. Now, over the holidays, maybe the children had some screen time. And whilst we may feel that it's great they're going back to school, they're gonna be engaged, they're gonna be running around, we often overlook the fact that students have ergonomic needs as well, just like office workers or outside workers have ergonomics. So a couple of things I'd like to share with you today, is making sure that the kids get to change position. So you could get them to stand up and put their device, if they're using device, up higher, or their books up higher, apart from the table or the desk they're working at. When their device or book is at an appropriate height, they can go from slumping in their chair to sitting up straighter. Backpacks, of course, should be used on both straps. The idea is to not carry too much in there, do we have to carry everything that's in there? Can some things be left home? And if you're going to wear it, there's often usually a waist strap and making sure that the weight is closest to the spine in the bag. So there you have it. There's a couple of really quick and easy tips about improving ergonomics in students. Now, if you have a student who is starting to complain of neck or upper back pain, even lower back pain, this clinic is one that looks after young people and I'm delighted to look after the young people in my practice. Perhaps I can be of help. If you'd like to talk to me about it, feel free. Otherwise, you can call the clinic or check us out or book online on the website.

4 Tips for Less Back Pain

Back pain seems to affect about 80% of Australian’s at some point in their life. If one of your New Year's resolutions this year is to have less pain you might want to consider listening to these four tips I have four habits to make a difference.

Hi I'm Dr Paula, I am from the Chiropractic Domain at Goodwood and I've spent the last 25 years helping over 10,000 people kiss goodbye their neck and back pain.

Habit number one is about less sitting. Sitting is to the spine like sugar is to the teeth it is bad news and we know it is linked to a much bigger chance of human mortality so yes you could calculate earlier in your life if you sit too much so habit number one is to get yourself up and get moving much more than perhaps what you normally do.

Habit number two is about less stress. So many of my patients are always looking to a physical reason for their back pain and that's not always the case. Particularly over the last three decades research has indicated that if we are stressed we don't heal as well, we can't get over colds as well, we can't even get over back pain as well, so the key here is to look at ways of managing stress. In fact if you can figure it out that might be your new superpower for this year.

Habit number three is about decreasing inflammation. The inflammatory response in the body is a big cause of many illnesses. A big way that you can manage that yourself is through your diet. Now without going into too much detail we can actually have some really simple principles here. If your food comes out of a packet, it's processed and it is not so good for you. You want to have food that's in its least processed state as possible. Fresh meat, lots of vegetables, nuts, and seeds, that is a surefire way to decrease the amount of inflammation in your body.

Fourth and final Habit to have a healthier back is to make sure you visit your chiropractor. When it comes to back okay the experts agree that a conservative approach is best and research has shown that chiropractic is a very safe and effective way of dealing with back and neck pain. So make sure that you have a chiropractor like me in your life and make sure that you visit regularly and stay on top of those issues.

So there you have it gang four tips for healthy habits to develop to have less back pain. If you or there is someone you know in your life that has back on neck pain please feel free to call the office on 8272-45 or visit our website at www.thechiropracticdomain.com

Yours in health,

Dr Paula

5 New Years Resolutions for Less Pain and More Mobility

Welcome to the New Year!

Today I'm going to share with you five really simple ideas for New Year's resolutions, if you would like some things to be different for you this year then here's some of what you could do. People wrongly think that they have to make very drastic changes but nothing could be further from the truth. Sometimes small changes, tiny habits, can have a massive impact.

The first idea is to sit less and move more. I'm sure you've heard that before many people have said that but did you know that more sitting in your day leads to an increased chance that you're going to develop morbidity? We don't want that!

My second idea is to consider getting more sleep. Bragging about how little sleep you get is very 2010. When you sleep you feel your nerve system actually programs healing.

My third idea is for you to get a new hobby. New Year's resolutions don't have to be all about exercise diet and deprivation of the things you love but research shows us that getting a new hobby can lead to an increased sense of well-being. If you're happier you tend to make better choices.

Idea number four is about trying to reduce your sugary drink intake. Now I know that might be tricky and it might be hard to go cold turkey but at least try and decrease it. We know that sugary drink intake is linked to obesity, and cardiovascular disease but also possible bone density loss. That is relevant for you as an adult but also relevant for younger children too. Give it a crack try and substitute more water for the sugary drinks.

Now my fifth and final suggestion for ideas for a New Year's resolution or a change this year is to take a holiday. Yeah, that's right take a break! It is crazy to think that a vast number of Australian’ss have a huge amount of accrued leave and they're not taking it. You may have heard it said before “no leave = no life”. It helps us balance out, it helps change things and give us some fresh ideas when we're outside our normal environment.

My suggestion is choose one or two and make sure you keep it simple and then if one of your goals is to have less pain and more mobility then I might be the girl to help you. By all means reach out and call the clinic on 8272-4555 or you can always book by our website online we'll be back on the third to start looking after you again so take care and I'll see you soon. Enjoy your New Year's Eve

Yours in health,
Dr Paula

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