A balanced diet is key to living a healthy lifestyle. A well known supplement that is commonly talked about is Calcium but how does this micronutrient benefit us?
Calcium is a great micronutrient at maintaining homeostasis within the body including the reduction of muscle tension. Calcium also plays a role in transporting nutrients throughout the body and increasing bone mineral density. Unlike most minerals more than 90% of Calcium is stored in bones and is the building block of the skeletal system.
Usually there is a reason for first coming into the chiro. Whether it is because you have lifted something in a funny way or twisted suddenly and heard a noise there is always a reason for coming into your first visit. Maybe a family member or friend have recommended a chiropractor in the past and have told you about their results or maybe you feel like their is more to the problem than just a “tight muscle”
Our Job as Chiropractors at The Melbourne Chiropractor is to find the underlying causes to your complaint and giving you an idea of how we can better the problem at hand. Usually symptoms that include pain are just a way of letting the body understand something is wrong. The problem with this is that we don’t know exactly how the pain started unless there is a mechanism for the injury or we do a little more digging to figure out what you could be doing to create this issues with daily activities.
After people get their initial concern dealt with they will tend to find that there are other areas that may be effecting them throughout daily life. Usually posture is the biggest issue when continuing care. This is when we try to reverse poor posture and release tight areas that may be causing ongoing stress.
Maintenance Care
Chiropractic Maintenance care involves fortnightly or monthly treatments depending on severity and intensity of your daily activity. You may find that seeing a chiropractor to get on top of pain/stiffness will help rid you of any aches or pains and allow you to continue living to the best of your abilities!
Deep breathing is a great way of releasing stress and calming the mind. Also known as Diaphragmatic breathing it is a common exercise that involves stimulation of the diaphragm with slow deep breaths based on certain time intervals.
What happens during deep breathing exercises?
Diaphragmatic breathing involves both slow inhalation and exhalation over a period of time. By doing this repetitively you are using your diaphram muscles that contract and relax throughout the task as well as surrounding musculature as shown in the diagram below!
Muscles Used During Inspiration & Expiration
Benefits Of Deep Breathing
Decrease Stress
Increase Breathing Capacity
Relaxation
Lower Blood Pressure
Improve Sleep
Increase Energy Levels
Improve Mood
Increase Productivity
Best Way To Perform A Deep Breathing Exercise
Double Breathing
Use A Sitting or Laying Position
Breath in for 2 seconds through your nose
Exhale for 4 seconds through your mouth
Repeat these breaths 5 – 10 times
*The aim of double breathing is to exhale twice as long as you inhaled. For example = Inhaling for 3 seconds would mean exhaling for 6 seconds!
* It is recommended to repeat this exercises twice a day to get the best results in a shorter time frame
*Note: If you are someone who is looking for help or wants to find out more about our services don’t hesitate to reach out to our team of practitioners! Online bookings are available online and we are available 7 days a week at our Broadmeadows, Westmeadows and Fawkner Chiropractic Clinics! https://themelbournechiropractor.com.au/book-now
The Melbourne Chiropractor Fawkner provides specialised therapeutic techniques to help with all types of musculoskeletal problems. Our team of chiropractors strives to decrease pain, increase function and create solutions to your problems which will be long term. Our team strives to get patients back on their feet as quick as possible with ongoing support if it is essential.
Our Fawkner and broadmeadows clinics offer chiropractic services which also include modalities such as dry needling, cupping, sports taping, trigger point therapy, Stretching and exercise prescription.
Our Fawkner chiropractic practice also accepts referrals from GP’s for chiropractic services. If you are given a CDM or EPC plan you are eligible for up to 5 chiropractic visits per year!
The Melbourne Chiropractor Treament Room
Chiropractors Education
Five years of university training, along with ongoing research and training has increased our teams ability to give you the right advice. Evidence based practice increases our safety and effectiveness.
What Is Chiropractic?
Chiropractic Care is internationally recognized as being a way to help alleviate pain and increase a person’s functional well-being. A chiropractor may help you achieve a healthier lifestyle by giving you strategies to overcome stress, injuries, pain, and other musculoskeletal conditions.
The Melbourne Chiropractor
What Can Chiropractic Help With?
Both our Fawkner Chiropractors and Broadmeadows Chiropractors can help you with various conditions including:
What Can You Expect On Your First Visit To Our Clinic?
First Visit or First Treatment at either of our Fawkner or Broadmeadows health clinics includes a case history, posture scan, movement analysis, pain assessment, orthopaedic testing and a full body treatment. Referral for X-ray imaging (if required) is bulk-billed through Medicare.
Our FawknerClinic
Our Fawkner Clinic is spacious and easily accessible by car, bus and train. Onsite Parking is available and is within 10km of Melbourne CBD
7 Facts About Fawkner
Population 14,274
Fawkner was first established in the 1908
Average age is 34
Fawkner’s area is 5.1 km²
Fawkner is 12 km north of Melbourne’s Central Business District
Fawkner is named after an early settler
Suburbs We Service
Predominately Northern Suburbs but not limited to:
Craigieburn
Roxburgh Park
Greenvale
Tullamarine
Essendon
Niddrie
Ascot Vale
Moonee Ponds
Aberfeldie
Fawkner
Cambellfield
Mickleham
Reservoir
Epping
Lalor
Wollert
Clarkefield
Airport West
Attwood
Westmeadows
Meadow Heights
Jacana
Glenroy
Pascoe Vale
Hadfield
What Can Our Team Do To Help?
Depending on the severity of the injury or area of concern our practitioners in our Broadmeadows, Westmeadows and Fawkner Clinics will treat accordingly to your complaint.
*Note: If you are someone who is looking for help or wants to find out more about our services don’t hesitate to reach out to our team of practitioners! Online bookings are available online and we are available 7 days a week at our Broadmeadows, Westmeadows and Fawkner Chiropractic Clinics! https://themelbournechiropractor.com.au/book-now
2022 has not been nice to use regarding the cold this year and this is why we need to get on top of our health and keep ourselves in check! It is now a time of uncertainty and it can be quite easy to get sick. Even though it is common for your natural immunity to decrease during this period there are still ways of overcoming this!
Below we have put together 10 ways in which you can improve your lifestyle to ensure you are not calling in sick to work this year.
An Ideal sleep varies from 7-9 hours. This will all come down to how busy you are throughout the day and whether or not you are a shift worker. A lack of sleep could mean a weakened immune system and increased sensitivity to stress!
2. Eat A Healthy Diet (Include Fruits & Vegetables)
A variety in your diet is key, but the most important factor during winter is hitting your micronutrient goals. This means that making sure you are eating enough foods containing Vitamin C, D and B and if not supplementing these nutrients to combat insufficiencies.
3. Get Active!
Being physically active does not mean you have to go to the gym! the best exercise can be something that you enjoy. Whether it be walking or cycling or jumping a rope all types of exercise is great!Other forms of exercise such as Yoga and Pilates are great alternatives to help with flexibility and ensure movement throughout the body.
4. Wash your hands
Hand washing is one of the easiest things to keep on top of! Germs are so easily spread and one of those ways is by touching. Everything that is touched by your hands can then easily be transmitted from surface to surface or person to person!
5. Stay Hydrated
Making sure you are hydrated at all times is a great way of decreasing headaches due to dehydration but also allows the body to flush unneeded toxins through the body.
6. Get Adjusted
Having an adjustment from our chiropractors over winter is an effective way to get the nervous system functioning at its best. It will also decrease the amount of stress you are under
Still Worried and need more Help?
Depending on the severity of your injury or area of concern our practitioners in our Broadmeadows, Westmeadows and Fawkner Clinics will treat accordingly to your complaint!
The Melbourne Chiropractor Fawkner provides specialised therapeutic techniques to help with all types of musculoskeletal problems. Our team of chiropractors strives to decrease pain, increase function and create solutions to your problems which will be long term. Our team strives to get patients back on their feet as quick as possible with ongoing support if it is essential.
Our Fawkner, Westmeadows and Broadmeadows clinics offer chiropractic services which also include modalities such as dry needling, cupping, sports taping, trigger point therapy, Stretching and exercise prescription.
Our Fawkner chiropractic practice also accepts referrals from GP’s for chiropractic services. If you are given a CDM or EPC plan you are eligible for up to 5 chiropractic visits per year!
What Can You Expect On Your First Visit To Our Clinic?
First Visit or First Treatment at either of our Fawkner, Westmeadows or Broadmeadows health clinics includes a case history, posture scan, movement analysis, pain assessment, orthopaedic testing and a full body treatment. Referral for X-ray imaging (if required) is bulk-billed through Medicare.
Our Fawkner Clinic
Our Fawkner Clinic is spacious and easily accessible by car and bus. Onsite Parking is available and is within 10km of Melbourne CBD
Located on 1/58 Lynch Rd Fawkner
What Can Our Team Do To Help?
Depending on the severity of the injury or area of concern our practitioners in our Broadmeadows, Westmeadows and Fawkner Clinics will treat accordingly to your complaint. Treatments that may be provided but are not limited to include:
We all know that sleep is important. But do we know why? Sleep plays a vital role in both your physical and mental health. It aids the body’s ability to function through a variety processes:
1️⃣ Improved recovery and body repair. Decreased sleep increases the possibility of fatigue and low energy levels. This is explained by the link between sleep deprivation and decreased synthesis of glycogen and carbohydrates stores [used for energy]. It is also believed that a significant amount of growth hormone is produced when we sleep; primarily responsible for muscle growth, repair, bone building and fat burning. Studies have linked increased amounts of sleep with improved athletic performance such as sprint speed and free throw shooting ability in basketball.
2️⃣ Improved cardiovascular health. Decreased levels of sleep has been linked to increased levels of hypertension, increased stress hormone [cortisol] and an increased heartbeat. It’s believed that too little sleep causes disruptions to important biological processes of the body such as blood pressure, and glucose and inflammation regulation. Evidence strongly supports a link between sleep apnoea and compromised heart health.
3️⃣ Decreased weight. Decreased sleep has been linked to decreased activity in the hormones that control appetite. Furthermore, a lack of sleep has been linked to decreased processing of stored carbohydrates. A study conducted in the Public Library of Science Medicine found that individuals who had less than 6 hours of sleep were more likely to have a higher BMI.
4️⃣ Increased immune function. Lack of sleep has been linked to suppressed immune function. Evidence suggests that sleep deprivation decreases the production of infection fighting antibodies and inflammation promoting cytokines. A study published in the Journal of American Medical Association found that almost half the amount of antibodies were produced in sleep deprived individuals [in response to the flu vaccine].
5️⃣ Improved cognitive function. Sleep deprivation has strongly been linked to a decrease in cognitive function and changes in mood.
Working With A Broken Back Is Not Part Of The Job!
Being a Tradesman is a tough gig making it ideal for the body to function at its best during strenuous work hours. It has been estimated that at least 1 in 4 people working in an intensive job suffer from the common neck or back pains.
Some Common Problems Tradesman Experience Include:
Causes Of Common Problems Tradesman Experience Include:
Because of the amount of stress put onto the body from either lifting or straining in certain positions on the job site as a Tradesman it is ideal to know about the triggers beforehand to help minimise these common issues from occurring to you!
Chiropractic Care allows the musculoskeletal system to move more freely and also increase its overall mobility and strength. If a Tradesman is currently suffering from symptoms of either neck or back pain it can be great in not only decreasing pain but also ensuring the body is capable of dealing with the ongoing stressors on the job site!
Some Of The Treatments Offered By Chiropractors Include:
Posture is a clear indicator that tells us exactly how much extra stress the body is under even without strenuous activity. Using our bodies in incorrect ways can cause ongoing issues and chronic conditions to arise long-term. It is common for postural issues to go unnoticed and for this very reason our joints begin to seize up decreasing our overall mobility this increasing areas of degeneration.
Good thing is it is never to late to fix your posture and it can be as simple as adding in chiropractic care into your regime to help decrease the tension throughout those stressed out areas of the body!
Correct Form Whilst technique!
Safe Lifting Vs Incorrect Lifting
Poor lifting form is one of the easiest ways of ruining your back. It is important that the body moves together in a sequence so that the joints within the spine are able to stabilise themselves whilst going from a downlow position to upright. This makes it obvious that we want all of our joints to get behind the lifting including or muscles. To ensure this happens we should aim to lift as close as possible to the body whilst having both feet shoulder width apart lifting as much weight with our legs.
Stretching & Mobility Exercises
The work that most tradies undertake is usually strenuous and therefore stretching before and after work can help decrease the chances of injury.
Some of the most common stretches and mobility exercises include:
(Standing/Seated Ver.1) Move the arm (side needed to be stretched) underneath your opposite armpit
Pull with your other hand from the elbow directly outwards
(Standing/Seated Ver.2) Move your arm over your head (scratch your back)
With the other arm pull your arm to the opposite side (holding just below the elbow)
Teres Minor/Major Stretch Variation 2
Cat-cow
Cat Cow Exercise
The exercise above is great for releasing tension within the upper and lower back. The main goal is to stretch and remobilise areas of restriction whilst also relaxing the body.
To perform this exercise:
Position yourself on all 4’s
The Goal is to arch your back hold the position up to 5 secs with a deep long breath in
Once completed bring your stomach towards the ground out of the arched position and slowly breath out
Recommended Tasks:
Repeat 10 – 15 times
Perform the exercise 3 times.
Rest for 15-30 seconds between exercises.
Complete this exercise twice per day. Special Instructions: • Take the muscle to a point of gentle and comfortable pulling • If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax • Breathe normally throughout, focusing on relaxation
Lumbopelvic Mobilization – Supine Knee to Chest
Procedure:
Lay on your back (both hips flexed, with feet under knees)
Gently bring one knee to your chest(using your arms for assistance)
Return to the start position and repeat on the other leg.
Knee to Chest Exercise Diagram
Upper Trap Stretch (Neck muscles) Procedure:
(Seated) Reach one hand down by your side to hold onto the edge of the chair (or sit on your hand).
With the other hand, pull your head forwards and across to the armpit – “ear to armpit”.
Trap stretch (Seated)
*Note: If you are suffering from severe neck pain, headaches or migraines and need more than just a good stretch our team of practitioners are always happy to help and bookings are available online 7 days a week!
Age-related, wear and tear on the spine known as disc degeneration.
Micro-trauma and repetitive stress to spinal joints.
Sudden trauma
Sedentary lifestyle
Obesity and smoking
Difference between a bulging disc and a herniated disc
A bulging disc involves the inside of the disc protruding whilst staying inside the borders before the outer layer. A herniated disc protrudes past the outer layer causing compression. Whilst most people suffering with these injuries have symptoms they may vary or even be absent depending on the degree of protrusion.
Symptoms Of A Herniated Disc
Neck disc herniations:
Sharp / shooting pain into the upper back, shoulder blades, arms, hands, and fingers
Numbness or tingling sensation into the upper back, shoulder blades, arms, hands, and fingers
Muscle weakness
Constant neck pain and discomfort
Lower back disc herniations:
Sharp / shooting pain into the lower back, buttock, or legs
Numbness or tingling sensation into the lower back, buttock, or legs
Muscles weakness
Constant lower back pain and discomfort
Loss of bowel and bladder control.
Things To Avoid With Disc Herniations
Running
Jumping
Heavy Lifting
Bending, Twisting or Turning
How can a Chiropractor Help?
Chiropractic care may help decrease the pain from discs that are herniated and may help to reduce the possibility of them happening in the first place. Some ways in which Chiropractors can help assist those suffering from disc injuries include:
If you are someone that is suffering from a disc herniation or bulging disc and doesn’t know where to start our team of practitioners are always happy to help you out!
This exercise is the most common type of exercise for both posture and upper back pain. This is because it is simplistic and is very easy to set yourself up in this position. It also exerts very little energy to complete and has amazing benefits such as decreasing muscle tension, increasing joint and ligament flexibility and relaxing the areas of concern.
To perform this exercise:
Put down a foam roller or rolled up towel on a flat surface.
Position yourself on your back in the middle of the pole
Your head should be on top like in the image above
Ensure your knees are bent for comfort
Try to get your low back as flat as possible to the pole
Position arms outwards in a position you feel the stretch most
Recommended Tasks:
Hold the position for atleast 2-5 minutes
Holding for more than 10 minutes can improve flexibility
Complete this stretch twice per day. Special Instructions: • Take the muscle to a point of gentle and comfortable pulling • If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax • Breathe normally throughout, focusing on relaxation
Cat-cow
Cat Cow Exercise
The exercise above is great for releasing tension within the upper and lower back. The main goal is to stretch and remobilise areas of restriction whilst also relaxing the body.
To perform this exercise:
Position yourself on all 4’s
The Goal is to arch your back hold the position up to 5 secs with a deep long breath in
Once completed bring your stomach towards the ground out of the arched position and slowly breath out
Recommended Tasks:
Repeat 10 – 15 times
Perform the exercise 3 times.
Rest for 15-30 seconds between exercises.
Complete this exercise twice per day. Special Instructions: • Take the muscle to a point of gentle and comfortable pulling • If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax • Breathe normally throughout, focusing on relaxation
Brugger’s relief position
Brugger Relief Position
This is a great exercise for desk workers as it helps to open up the shoulders and alleviate tension throughout the shoulders!
To perform this exercise:
Sitting on the edge of your chair
Bring your chest upwards toward the roof.
Pull your shoulder blades together.
Bring your arms out straight and ensure your hands are facig outwards like in the diagram above!
Recommended Tasks:
Hold the stretch for 30 seconds.
Perform the stretch 3 times.
Rest for 15-30 seconds between stretches.
Complete this stretch twice per day. Special Instructions: • Take the muscle to a point of gentle and comfortable pulling • If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax • Breathe normally throughout, focusing on relaxation
Cobra Pose
Cobra Pose
This exercise is going to help in several ways, including increasing the strength of your postural muscles, stretch the chest, shoulders and abdomen, decrease stress, help improve breathing and lastly, decrease tension in the mid and lower back.
To perform this exercise:
Prop Yourself using your elbows or arms depending on your capabilities.
Recommended Tasks:
Hold the stretch for 30 seconds.
Perform the stretch 3 times.
Rest for 15-30 seconds between stretches.
Complete this stretch twice per day. Special Instructions: • Take the muscle to a point of gentle and comfortable pulling • If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax • Breathe normally throughout, focusing on relaxation
Child pose with thoracic rotation
Child Pose with Roation
This exercise is great for increasing thoracic mobility while also strengthening the core muscles and simultaneously stretching the chest, shoulders, and thoracic back muscles.
To perform this exercise:
Thread your arm under your torso and out the other side.
Recommended Tasks:
Hold the stretch for 30 seconds.
Perform the stretch 3 times.
Rest for 15-30 seconds between stretches.
Complete this stretch twice per day. Special Instructions: • Take the muscle to a point of gentle and comfortable pulling • If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax • Breathe normally throughout, focusing on relaxation
Still Worried and need more Help?
Depending on the severity of the injury or area of concern our practitioners in our Broadmeadows, Westmeadows and Fawkner Clinics will treat accordingly to your complaint. Treatments that may be provided but are not limited to include:
Spinal manipulation, Activator Methods, Drop Piece, SOT and other adjustive techniques can help alleviate joints that have restriction such as spinal segments and joints (LeFebvre, Peterson & Haas, 2012)
PNF/PIR/prescribed stretching – Stretching has shown to reduce pain, improve functionality of the wrist and hand also maintains strength and improves patients in both long and short-term outcomes.
Remedial Massage, Trigger point therapy or use of handheld massager – Have shown to decrease pain/tenderness, enhance both range of motion and quality of life and influence flexibility (Shah et al., 2015) (Imtiyaz, Veqar & Shareef, 2014)
Advice on daily living activities/diet – This enables advice on how to change to make healthy actions into habits and may offer a valuable alternative with potential for long-term impact. (Gardner, Lally & Wardle, 2012)
Prescribed exercises – produce more beneficial outcomes in terms of increased strength, improved function and reduced pain scores. (Fernandes, Pedrinelli & Hernandez, 2015)
Dry Needling or Cupping to the surrounding musculature to help decrease tension and inflammation around the area of the hand and forearm.
