Factors that could be contributing to the problem: (Ahmed, 2012)
Smoking Stress/Alcohol Sedentary Lifestyle
Psychopathology Strenuous activities
Trauma/Previous Neck Injury Forward head posture
Low Work Satisfaction Environment
Can a Chiropractor Help?
Yes! Some ways in which our chiropractors can help include but are not limited to:
Spinal manipulation/activator and drop piece techniques, also known as adjustive techniques, have been shown to decrease pain and increase range of motion
Trigger point therapy, dry needling and handheld massagers have shown to decrease pain and tenderness, enhance both range of motion and quality of life whilst influencing flexibility.
Prescribed stretching and exercise! Stretching has been shown to reduce pain and improving functionality and overall wellbeing in patients in both long- and short-term outcomes
Joint pain is a common complaint that refers to discomfort, aches or soreness in joints of the body. Joint pain most commonly is a cause of arthritis, which is inflammation or pain coming from within the joint. Joint pain varies in severity from mild pain (causing discomfort or soreness only after certain activities) or more severe which limits movement or causes weight bearing to become extremely painful.
Areas effected by joint inflammation
Osteoarthritis
Osteoarthritis is the most common type of arthritis and the main cause of joint pain. Osteoarthritis occurs when cartilage at the ends of bones wears down over time. This can happen in any joint but the most common areas include the fingers, thumbs, neck, elbow, lower back, hips, knees and big toes. Like joint pain, Osteoarthritis can range in severity from mild to severe. Common symptoms of Osteoarthritis includes inflammation of the joint, pain and stiffness in the joint. Activity usually increases the severity causing joint swelling, decreased range of movement and muscle weakness.
Rheumatoid Arthritis
Rheumatoid Arthritis is the second most common form of arthritis. It is an autoimmune disease that occurs when the body’s immune system attacks the lining of the joints causing inflammation and joint damage. Rheumatoid arthritis usually attacks smaller joints of the body, such as hands, feet and wrists. Larger joints including the knees and hips can also be affected depending on the severity. Common symptoms of Rheumatoid Arthritis include throbbing or aching pain that is worse in the morning or after sitting for a while, joint stiffness especially in the mornings, inflammation causing the joints to swell, become hot and tender to touch.
Injury/trauma
This is caused by the wearing out of a joint after any kind of physical injury. The injury could be from sport, a car accident, a fall or any other source of physical trauma. These injuries can cause damage to the cartilage and/or the bone, changing the mechanics of that joint and causing it to wear out quicker. The process of the joint wearing out can then be accelerated by further injury. Common symptoms include joint pain, swelling, joint stiffness and limited range of motion.
Chiropractic care is considered a safe practice that works to optimise the function of your joints, therefore making it possible to improve your motion with less pain. Chiropractic adjustments aim to realign the spine and improve the function of the nervous system in order to:
Reduce nerve impingement
If joints of the spine become misaligned they can apply unwanted pressure on the nerves causing pain, tingling, shooting pains and/or burning sensations. A Chiropractic adjustment aims to realign the spine in order to remove the pressure from the nerves so that they are no longer being irritated and therefore decreasing the pain felt by the patient.
Improve joint mobility
Mobility within the joints is essential when dealing with joint stiffness and pain. The adjustments performed by a Chiropractor may help to regain mobility of the joints and optimize function within the body. As you progress through your treatment, you may notice that you have more ease of mobility and flexibility. The Chiropractor may also teach you new posture exercises so that you are able to keep your spine in better alignment at home in between adjustments.
If you are having troubles with joint pain, consider seeing your local Chiropractor or and tell them about the issues you are experiencing so that they can create a tailored plan to reach your health goals. Explaining the problem to the best of your ability with adequate information of your problem to a health professional enables you to enhance your overall care as health care professionals are able to take a thorough history and complete a physical exam based on your ongoing complaint.
Intervertebral discs have a thick outer layer called the annulus which surrounds the soft gel-like centre also known as the Nucleus. This sits between each of your vertebrae and creates a shock absorber during forceful activities such as walking, running and jump.
A bulging disc or herniated disc is when the disc starts to protrude out. The soft gel-like centre pushes through the outer ring. This puts pressure on the spinal cord and nearby nerve roots. This can also cause inflammation in the area.
When this process happens, nerve roots get irritated, this can cause numbness and tingling down the lower or upper limb on one side and/or weakness in your legs. This is commonly known as sciatica.
Signs/symptoms of a bulging disc?
Numbness and tingling down the upper or lower limbs (i.e arms or legs)
Sharp or stabbing pain in the spine
Shooting pain down the arms or legs, generally affects only one side (Sciatica)
Weakness in the leg and/or foot on one side. This can cause difficulty in walking
Restricted range of movement
Constant lower back or neck pain
Pain can last up to anywhere between days or weeks
Loss of bowel and bladder control. This is extremely rare but if this occurs it is a condition called Cauda Equina Syndrome. This condition is caused by spinal nerve roots being compressed in the lower back, cutting of sensation and movement. This requires immediate medical attention.
Where do bulging discs commonly occur?
Disc bulges can occur anywhere along the spine, but most often occurs in the lower back (lumbar spine). However, they can also occur in the neck (cervical spine).
What causes a bulging disc?
A bulging disc most often occurs from age-related wear and tear on the spine. This is often called disc degeneration. As people age the disc in between the bones decreases, becomes less flexible and weakens. The disc, therefore, begins to shrink and the spaces between the vertebrae get narrower. Leading the disc to be more prone to tearing or rupturing. This can be due to repetitive stresses to the spine overtime. It is most common to see males ages between 20-50 years old likely to have a herniated/disc bulge.
A traumatic event, such as a fall or motor vehicle accident causes a herniated disc.
Lifting something incorrectly/improper and repetitive heavy lifting. Using your back to bend over and lift something heavy can cause a disc bulge.
Increased weight gain can cause more pressure and stress on the discs in your lower back.
Repetitive activities that strain your spine. Constant lifting, pulling, bending or twisting can add a lot of stress to your spine, affecting your discs.
Frequent long drives or sedentary lifestyle can put pressure in your back, compressing your discs, especially in the lower back.
Smoking can lessen the oxygen supply to the discs and cause faster degeneration to occur in your spine.
What exercises should you avoid if you have a bulging disc?
You should avoid heavy lifting of weights/deadlift. This adds more pressure to the intervertebral discs.
Sit-ups or crunches. Repetitive bending and pulling of the neck, will cause more aggravation to the disc bulge.
Running or jumping type of exercises, causes repeated stress and force on the spine.
Stretching exercises (stretches that involve bending at the waist, twisting or turning), this places a lot of pressure and stress on the inflamed bulging disc.
Top exercises in 2021 for bulging discs
Prone Lumbar Extension / Half cobra pose
Half Cobra Pose
Firstly, lay on your stomach on a flat surface and then slowly prop yourself up onto your elbows while keeping your hips in contact with the floor.
Hold this position for 5-10 seconds
Gradually build up the hold for 30 seconds.
Aim for 6-12 repetitions.
Make sure you perform this slowly and carefully.
How it helps:
Relieves pressure on the herniated disc by opening the intervertebral disc spaces.
Helps push the disc bulge back towards the centre more, helping to alleviate some pain in the lower back.
2. Full Prone Extension / Full Cobra pose (more advanced stretch)
Full Cobra Pose
Firstly, lay on your stomach on a flat surface and then slowly press up on your hands while keeping your hips in contact with the floor and lower back relaxed.
Hold this position for 5-10 seconds
Gradually build up the hold for 30 seconds.
Aim for 6-12 repetitions.
Make sure you perform this slowly and carefully.
How it helps:
Relieves pressure on the herniated disc by opening the intervertebral disc spaces.
Helps push more of the disc bulge back towards the centre more, helping to alleviate some pain in the lower back.
3. Spinal Decompression
Hanging from a bar
Use a pull up bar or the top of a door (something you can hang down from) and allow your body to just hang down.
Hold for 30 seconds and for 2 sets
Release slowly from this position. Do not jump straight down (you can use a stool/chair underneath your feet to stand back on)
How it helps:
Opens up the intervertebral spaces, taking some pressure off the bulging disc. Therefore, it decreases pain intensity and quicker recovery.
4. Cat/Camel Exercise
Cat Camel Exercise
Go on your hands and knees (all four positions). Inhale and let your stomach drop towards the floor while looking up with your head. Then exhale and slowly round your spine while pressing into the floor with your hands whilst bringing your chin to your chest
Aim for 10-12 repetitions, 2-3 sets.
How it helps:
Relieves pressure on the herniated disc by opening the intervertebral disc spaces.
Helps improve mobility of the whole spine.
Please stop any of these exercises if they cause any increase or any type of pain!
It is also important to have relative amounts of rest to help decrease the intensity and severity of the pain caused by a disc bulge.
Disc bulges or herniations improve on their own with relative rest within a couple of days and completely resolve between 12-16 weeks. However, it is important to prevent this from occurring by getting your spine checked by a chiropractor to help prevent wear and tear from happening too quickly in your spine. Spinal health is important to maintain. A chiropractor will be able to assess your spine thoroughly to see if there are any signs of joint restrictions that may impact your intervertebral disc spaces and may also send you out for x-rays to see how healthy your disc spaces are. Our Chiropractors see many cases of disc bulges and are able to give you appropriate advice on what to do to help alleviate the pain conservatively, if unable to do so, we will refer you to a GP for further investigation if needed.
Chiropractic adjustments use various forces in a precise direction to a spinal joint that is fixated, “stuck”, or not moving as it should. This can instantly improve and restore motion of joints, allowing the spine to regain and enhance its overall function. We know that the main purpose of spinal bones is to protect the spinal cord which moves information from our brain to the body.
When a spinal joint is not moving how it should and is stuck, it interferes with the way the brain and body communicates, and over time causes joint degeneration in that area; hence why affecting it decreases overall health. This means that when a chiropractor does adjust your spine and releases the ‘stuck’ spinal joints, it enhances the way your brain can communicate with your body and improves your health!
Most of the time our chiropractor’s will use their hands or handheld instrument such as an activator or drop table to deliver a high velocity low amplitude force.
A Chiropractic Adjustment is a force that is placed through a joint in a specific direction to help alleviate pain within the area and restore movement back to the restricted joint. Usually after a joint does get adjusted it may feel like there is more mobility in the area, increased flexibility and overall just feeling allot better in the area of previous concern.
There are a number of people who try to “self-adjust” themselves to try and get the same effects from what they receive from the chiropractor. Most times people find that the ease of tension only last for short periods as they are not moving joints that are restricted, in fact, they are moving joints above and below the restriction hence why the pain continues to come back and progress. It is common also for people who crack their joints to overstrain themselves from forceful cracking. This can also lead to hypermobility of the joints and cause issues with muscles and ligaments moving further than they naturally should causing risks of harm.
How Does A Chiropractor Know What To Adjust?
Chiropractors are trained professionals with over 5 years of university experience at university completing a double degree in Health Sciences and Applied Sciences (Chiropractic). The degree gives our qualified and experienced health professionals the ability to use various treatment modalities and an understanding of how the musculoskeletal system and neurological areas work within the body.
Manual adjusting is just one of the tools that chiropractors use. When applying this technique usually chiropractors will check for areas of restriction and tenderness by using a physical examination. Things such as posture, walking stance and joint mobility are some factors that come into play when considering where to adjust. Once the patient is on the table relaxed our chiropractors will use use their hands across the spine to check for any inconsistencies throughout the spine and to see where tension and restriction is present.
Depending on your needs and situation our practitioners will guide you in the right direction when it comes to achieving your goals. Examination and diagnosis will have to be done before going ahead with a plan that best suits your complaint!
Scoliosis is an abnormal S or C shape curve of the spine which develops in infancy or early childhood. Usually, scoliosis is seen in teenagers as the curve tends to become more prominent due to lifestyle choices such as prolonged sitting and slouching. Unfortunately both genders are affected by this change of the spine although it is more common in females and they are over 5 times more likely to continue to evolve into more severe angles of spine curvature.
Normal vs Scoliotic Spine Diagram
What Causes it?
Idiopathic – Most common type of scoliosis. There is no known cause of this type.
Congenital – This is due to an anomaly or change in the formation of bones in the spine.
Neuromuscular – muscle and nerve imbalances in your spine. This form causes much quicker changes than other types of scoliosis.
Degenerative – Known as adult scoliosis. This develops overtime due to uneven wear and tear of discs and joints of the spine.
The Chiropractic team at the The Melbourne Chiropractor understand that pain is best managed by creating long term changes! Firstly, the pain needs to be alleviated with adjustive techniques or low force techniques to the spine, soft tissue massage to the surrounding musculature and then be accompanied with an exercise regime to help make the changes needed to influence bad habits and behaviours! Many of our patients seek.
By creating a change to your musculoskeletal system, it will help decrease muscle tension and restrictions through the spinal segments which in turn allow you to use your spine to further strengthen it! If you are seeking treatment which will help restore your structural and functional health our chiropractors and osteopaths at the The Melbourne Chiropractor are here to help get you back on track! BOOK NOW
The massage gun has become a quick an easy recovery tool among athletes and non-athletes alike. Because of the current range of prices we will be writing about the majority of massage guns you will see online in this post! So below are some points that show its effectiveness!
Can improve blood flow and release lactic acid build up
Lactic acid build up is caused by low oxygen levels in the muscles. After any strenuous activity, the body has a hard time breaking off this build up which causes cramps and soreness. The percussive force from massage guns improves blood flow and helps the body release lactic acid.
Quickly relieve muscle pain
Athlete or not using a massage gun can provide easy and quick relief as you can use the device wherever and whenever you need it!
Can help to prevent injuries
Sports injuries are often caused by cramps because the muscles haven’t been given enough time to warm up and get blood throughout the area. Using a massage gun for a few minutes before a workout or a sporting event can help blood and oxygen circulate better, preparing muscles for the activity.
Using a massage gun increases blood flow and circulation to the regions it is used on this means that joints become more flexible and any foregoing soreness eliminated.
There is no denying the benefits of using a massage gun it’s portable and easy to use. However, the fact still remains that these devices, while powerful and effective, can’t replicate what trained professionals can do. If for example, you’re experiencing excessive muscle pain trained health professionals such as remedial massage therapists are able to isolate the problem areas and are able to adapt their treatment protocols to suit your needs. This is something that no gadget would be able reproduce!
Are they worth it?
Well if you are someone that is suffering from only mild soreness from working out and looking for a quick “drug free” pain alleviator then a massage gun may be of use. Although if you are suffering from acute or chronic episodes of pain it would be best to come in and see your local Chiropractor or Remedial Massage Therapist to see how we can improve your quality of life!
Flexibility is usually taken for granted since it is only when you realise you aren’t as flexible as you used to be that you decide to work on your range of movement. The truth is; there are multiple factors that affect your flexibility and they go from being overweight to mobility issues. Your profession or chosen lifestyle can also affect your overall flexibility. You can address this problem in numerous ways and chiropractic care is one of them.
Does chiropractic really help?
Chiropractic aims to improve your flexibility in a completely natural manner without medications and using products that promise miraculous results. It’s a holistic approach towards a more flexible you.
If you’re wondering whether chiropractic can really help you, then you’ll be glad to know its benefits for flexibility have been scientifically proven.
Improving flexibility
The reason you should work on improving your range of motion is because poor flexibility affects strength, endurance, and overall quality of life. You can improve flexibility in a number of ways including:
What does a chiropractor do to improve flexibility?
Chiropractic care involves spinal adjustments and manipulation to other parts of one’s body to adjust the joints, bones and muscles in order to relieve the pain, improve flexibility, and restore range of motion. The adjustments can be performed manually or with various techniques such as electrical stimulation, trigger point therapy, ultrasound etc. Your chiropractor can also recommend exercises you should do to improve your range of motion successfully.
Posture is the position of your body while sitting, standing or lying down. Good posture has several health benefits and helps avoid back and neck pain. Chiropractic care can help you improve and maintain your posture. There are several reasons why good posture is important:
Help Minimise Stress on your Ligaments, Reducing the Risks of Injury
Help Maintain Correct Alignment of Joints and Bones
Reduce Abnormal Joint Wear
Help Prevent Muscle Pain, Overuse and Strain
Conserve Body Energy Since Muscles Are Used More Efficiently
*Research shows that poor posture can increase feelings of depression, influence stress and confidence levels, and affect your digestive track.
Sitting at the desk
If you spend excessive hours behind a computer it can lead to arm, shoulder, neck and hand problems. It also creates problems with coordination and balance. Most office workers experience neck issues and back problems that lead to a decrease in productivity.
Low back pain is among the most common contributors to disability among individuals of working age and its effects on industry is enormous. Most health experts report that after colds and headaches, back pain is a third reason for taking time off work.
Also, the work-related activities that are associated with the onset of the lower back symptoms include, bending and twisting, lifting heavy weights and of course performing your duties while in the same position for long periods.
Other factors that lead to poor posture included obesity, stress, pregnancy, high-heeled shoes, abnormally tight muscles, and weak muscles.
Signs of poor posture and common problems
There are several indicators of poor posture, but some of the most common include hunched shoulders, rounded upper back, rounded shoulders, forward head carriage, rotated hips and the arched lower back. Also, another common indicator is back pain. If you are not sure that you are sitting in a position for optimal posture, schedule or talk to your chiropractor to arrange for a FREE posture examination and you can discuss options to go forward and improve!
How to correct your posture
Most posture issues can be corrected and in many cases reversed. When you are in a working environment that needs a lot of computer and desk work, you should ensure that your workstation equipment is naturally and ergonomically sound. You should also be in the position to take regular breaks of about one to two minutes standing up and moving around, for every 30 minutes you spend on your working desk or workstation. You may want to consider a desk that can be converted to a standing desk which breaks up the prolonged sitting effects.
Importance of chiropractic care and therapies
The Melbourne Chiropractor can easily assess your spinal health and provide you with the chiropractic care you need in order to make the changes needed to improve! Your chiropractor can also offer guidance throughout the course of treatment which may include various exercises or stretches which when done on a regular basis, can help you strengthen your body muscles and maintain good posture.
