Articles in Category: Chiropractic

Is Chiropractic safe for pregnancy?

on Wednesday, 18 September 2019. Posted in Chiropractic

One of the most common discomforts suffered by women during pregnancy is low back pain. 28% of females suffering from chronic low back pain throughout life stated their first incidence of pain was during pregnancy (1). Back pain usually begins around the 5th -7th month of pregnancy but also can occur as early as the 12th week (3). Unfortunately, if you had a history of back pain or suffered from back pain prior to pregnancy, YOU ARE AT RISK OF PREGNANCY BACK PAIN! (2)

Back pain during pregnancy is triggered by the uneven mobility of the pelvic joint and hypertonic muscles (1,2), hence, relief can be attained by a simple and gentle adjustment by a chiropractor. Based on a research conducted, 84% of pregnant women reported more than 50% decrease in pain after adjustments(3). Chiropractors also prescribe exercises and stretch specific to each pregnant mum within the safe limits.

When pain is eliminated, stress and anxiety affected by it will decline as well. Along with remedial massage therapy, muscle tightness can be relaxed effectively further easing the pain.

Apart from taking care of the spine, chiropractors are trained to detect when symptoms are suggestive of something more serious and non-mechanical related (2). Patients will then be referred to the appropriate health professional.

IS IT SAFE FOR YOU AND BABY? The answer is Yes. As to date, there are no studies indicating any adverse effects or harm to either mother or unborn baby from the treatment (3).

Therefore, if you are an expecting mum suffering from back or pelvic pain and are afraid of the possible side effects of medication, this will be a good treatment for you to consider!

Speak to your chiropractor and massage therapist NOW to find out more about alternative management and if you are suitable for natural care!

Written By Iris Tan
B.App Sc (Chiropractic)
M.Clin Chiropractic


References:
1. Anthony J. Lisi, Chiropractic Spinal Manipulation for Low Back Pain of Pregnancy: A Retrospective Case Series, Journal of Midwifery & Women's Health, Volume 51, Issue 1, January–February 2006, Pages e7-e10, ISSN 1526-9523.

2. Oswald C, Higgins CC, Assimakopoulos D. Optimizing pain relief during pregnancy using manual therapy. Canadian Family Physician. 2013;59(8):841-842.

3. Stuber K, Smith D. Chiropractic treatment of pregnancy-related low back pain: a systematic review of the evidence. Journal Of Manipulative & Physiological Therapeutics [serial online]. July 2008;31(6):447-454 8p. Available from: CINAHL with Full Text, Ipswich, MA. Accessed April 19, 2016.

Why sitting the whole day followed by exercise is not ideal

on Tuesday, 11 June 2019. Posted in General Health, Ergonomics, Chiropractic

A Lesson in Anatomy

Why sitting the whole day followed by exercise is not ideal

Before we begin, you need to first understand that we have 2 types of muscles in our bodies; Postural (or Tonic) and Phasic muscles. This is important because it will help you understand:

a. Why taking micro-breaks in between long sitting during the day will improve your exercise regime.

b. Why you might not feel an exercise working in the right places initially and know that they eventually will.

Postural and Phasic Muscles

Postural (or Tonic) muscles are used to sustain our posture while in a standing or sitting position. The phasic muscles on the other hand are primarily for movement. Postural muscles are prone to shortening and tightness whilst the phasic muscles tend to become lengthened and weakened when injured and also during ordinary stresses of daily life.

Why taking micro-breaks in between long sitting during the day will improve your exercise regime.

The problem with sitting for a long period and being inactive is that we will most likely favour using our postural muscle in that environment and this unfortunately also means our brain will disconnect from our phasic muscles.

This is not ideal because when we start exercising again, we won’t be able to use our movement muscles as efficiently as our brain will instead default to getting the postural muscles to do the things the movement muscles should be doing.

A good example of this is people trying to do a squat and is finding that it hurts their back. That is because they have trouble activating the gluteal and hamstring muscles after sitting in the chair for hours so the back muscles are contracted instead (which is not what we want).

This is why it is important to move around throughout the day in the office so your brain is able to use some of those moving muscles and is not set to a default postural muscle usage.

Why you might not feel an exercise working in the right places initially. Push through it and you will feel it work.

As mentioned earlier, phasic muscles are prone to lengthening when they are weak and on top of that our lifestyle causes us to use the postural muscles more often which is why the brain has some difficulty redetecting these phasic muscles initially. Using cues and doing the exercises slower in lesser repetition helps fire up the big phasic muscles and relax the postural muscles.

So don't feel beaten up if you do not feel the right places working at first. The more often you use these muscles, you know they will eventually work.

Remember! Your postural muscles tend to shorten and tighten when stressed and the phasic muscles will lengthen and weaken. So if you are feeling tight on some of the postural muscles listed and having some trouble activating the phasic muscles, it is time to re-evaluate your exercises to improve your condition.

Written By Iris Tan
B.App Sc (Chiropractic)
M.Clin Chiropractic

Reference

https://www.sciencedirect.com/science/article/abs/pii/S1360859298800430

4 Exercises to Beat Text Neck

on Tuesday, 11 June 2019. Posted in General Health, Ergonomics, Chiropractic

What exercises help with good posture?

4 Exercises to Beat Text Neck

Over time, we have all suffered from what they call text neck or bad posture. Bad posture can come in many shapes and forms. Sitting at a desk for prolonged periods of time has people slouching and sticking their head forward, bad ergonomics can contribute to poor posture at the work desk and smartphones can cause bad posture. In fact, text neck is one of the leading causes of bad posture as younger generations progress to being attached to their smart devices.

Throughout time, there have been many products and cues that have been used to try and address the issue of bad posture. Products range from gym balls, back supports, postural chairs, postural belts and varidesks. Even postural cues like 'pull your shoulders back' or 'stand up tall' are common phrases used.

As much as these products and cues have their positive points, nothing beats having a good postural exercise regime that doesn't take too long to implement into a daily routine.

The first thing that should be implemented are micro breaks. Micro breaks are a great exercise for office workers that are sitting for the majority of the day. It works by setting an alarm or reminder to get up move around and reset the body.

Below I have listed four exercises that help address bad posture by either targeting weak muscles to help strengthen or by increasing the mobility through that stiff mid back region.

Seated thoracic stretch

Brugger stretch

Chin tucks

Floor angels

Written By Luke Attkins
Bsc Chiropractic, M. Clin. Chiropractic, Dip. Remedial, Dip. FIFA Medical, Cert. DNS Sport