Tag: Posture correction

Transform Your Life One Posture Habit at a Time!

Post author By Matthew Samartzis
Post date 15 January 2025

In today’s fast-paced world, many of us spend long hours hunched over our computers, smartphones, and tablets. While technology has undeniably enhanced our lives, it has also given rise to postural problems that can lead to discomfort, pain, and even long-term health issues. Fortunately, improving our posture doesn’t have to be complicated. By incorporating some simple habits into our daily routines, we can create positive changes that can enhance our overall well-being. In this blog, we’ll explore common posture pitfalls and offer practical tips for cultivating better posture habits at home, at work, and on the go.

1. Understand the Importance of Good Posture

Before diving into solutions, it’s essential to understand why good posture matters. Proper alignment minimizes strain on your muscles and ligaments, supports spinal health, and promotes efficient breathing and digestion. Conversely, poor posture can lead to a range of issues, including chronic pain, fatigue, and decreased mobility.

2. Evaluating Your Current Posture

Take a moment to assess your baseline posture. Stand in front of a mirror and observe your body. Are your shoulders slouched? Is your head jutting forward? Do you find yourself leaning to one side? Being aware of your posture is the first step towards making positive changes.

3. Simple Posture Hacks for Daily Life

Now that you are aware of your posture habits, let’s discuss actionable steps to promote better alignment and comfort:

Ergonomic Workspace Setup: If you work at a desk, ensure your workspace is ergonomically designed. Your monitor should be at eye level, your chair should support your lower back, and your feet should rest flat on the floor. Consider using a standing desk if possible, alternating between sitting and standing throughout the day.
Mindful Sitting: When sitting, try to keep both feet flat on the ground and avoid crossing your legs. Use a small cushion to support your lower back. Set a timer to remind yourself to check your posture every 30 minutes!
Stretch and Move Regularly: Incorporate short breaks into your day to stretch your muscles and move around. Simple exercises like shoulder rolls, neck stretches, and standing up to walk around can help counteract the negative effects of prolonged sitting.
Strengthen Your Core: A strong core supports your spine and improves posture. Incorporate exercises such as planks, bridges, and abdominal workouts into your routine.
Practice the “Wall Test”: Standing against a wall can help you find your ideal alignment. Your heels, buttocks, shoulders, and the back of your head should all touch the wall. Practice this posture daily to help develop muscle memory.

4. Incorporate Technology Mindfully

Our devices often contribute to poor posture. To combat this, practice the following:

Device Leveling: Raise your smartphone or tablet to eye level when texting or reading, rather than bending forward. Use a tablet stand if possible.
Digital Posture Reminders: Set reminders on your phone to check your posture! Consider using apps that encourage good posture habits or provide guided stretches.

5. Cultivating a Posture-Friendly Lifestyle

Mindfulness and Awareness: Practice mindfulness to cultivate a deeper awareness of your body and posture throughout the day. Yoga and meditation can be particularly beneficial for developing body awareness.
Lifting Techniques: When lifting heavy objects, bend your knees and keep the object close to your body to protect your back. Avoid twisting while lifting.
Sleep Position: Evaluate your sleep posture. Use a supportive pillow and avoid sleeping on your stomach, which can put strain on your neck and spine.

Small changes in our daily habits can lead to significant improvements in our posture and overall wellness. By being mindful of your body, making adjustments to your environment, and incorporating movement into your routine, you can promote healthier posture habits. Remember, consistency is key. As you begin to implement these simple strategies, you’ll likely notice increased comfort, reduced pain, and enhanced overall vitality. If you’re experiencing persistent pain or discomfort, consider consulting with a chiropractor who can guide you further in improving your posture and achieving optimal health.

Your journey to better posture starts today—embrace the change!

Our Locations

https://themelbournechiropractor.com.au/

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Understanding Head Pressure and Eye Disturbances: The Role of Chiropractic Care

Post author By Matthew Samartzis
Post date 13 January 2025

Head pressure and eye disturbances are common complaints that can significantly impact daily life. Whether you’re experiencing a sensation of fullness in your head, throbbing headaches, or visual disturbances such as blurriness or double vision, these symptoms can be concerning. Often, patients seek solutions through various medical channels, but one approach that might be overlooked is chiropractic care.

The Connection Between Head Pressure and Eye Issues

Head pressure often arises due to various factors such as tension headaches, sinus issues, or migraines. These conditions can exert pressure not just on the head but also on surrounding structures, including the eyes. When blood flow is restricted or nerves are irritated, patients may experience visual disturbances. Here are a few possible connections:

Tension Headaches: These are commonly linked to muscle tension in the neck and shoulders. As muscle tension builds, it can pull on the cranial structures and lead to sensations of head pressure as well as eye strain.
Migraines: These severe headaches are often accompanied by visual symptoms known as aura, causing disturbances such as flashing lights or zigzag patterns.
Sinus Pressure: Sinus infections can lead to inflammation and swelling, creating pressure that radiates to the head and eyes, resulting in discomfort and visual symptoms.

Understanding these connections is crucial in finding relief. While medication can provide temporary relief, it often doesn’t address the underlying issues contributing to head pressure and eye disturbances.

How Chiropractors Can Help

Chiropractic care focuses on the relationship between the body’s structure—primarily the spine—and its function, aiming to promote the body’s natural ability to heal itself. Here are several ways chiropractors can assist with head pressure and eye disturbances:

Spinal Adjustments: Misalignments in the cervical spine can contribute to tension in the neck and shoulders. By realigning the spine, chiropractors can help alleviate tension in surrounding muscles, thus reducing head pressure.
Soft Tissue Therapy: Chiropractors are skilled in various soft tissue techniques that help relieve muscle tightness and tension. This can reduce pain and discomfort associated with head pressure and diminish its impact on vision.
Postural Correction: Poor posture can lead to increased tension in the neck and upper back. Chiropractors often provide guidance on maintaining better posture to reduce strain on the spine and surrounding muscles, which can alleviate head pressure.
Lifestyle and Ergonomic Advice: Chiropractors often provide recommendations for lifestyle changes and ergonomic adjustments, such as proper workstation setup, exercises, and stretches that can help mitigate symptoms.
Holistic Approach: Chiropractors view the body as a whole and often incorporate complementary therapies, such as nutritional advice or stress-reduction techniques, which can address the multifaceted nature of head pressure and eye disturbances.

Seeking Help

If you’re experiencing head pressure and eye disturbances, it’s essential to consult with a healthcare professional to determine the underlying cause. If you suspect that your symptoms may be related to muscle tension, spinal alignment, or posture, a chiropractor may be a beneficial part of your treatment team.

Head pressure and eye disturbances can be debilitating, but they are not always a reflection of serious health issues. A chiropractor can offer valuable support through spinal adjustments, soft tissue therapies, and lifestyle advice. By addressing the root causes of your discomfort, you can find relief and improve your quality of life. If you’re struggling with these symptoms, consider scheduling an appointment with a chiropractor for a thorough examination and personalized care plan. Your journey to relief and wellness could start with a simple visit—one that focuses on holistic health and the body’s natural ability to heal itself.

Our Locations

https://themelbournechiropractor.com.au/

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Have You Missed The Boat For Better Posture?

Post author By Matthew Samartzis
Post date 17 July 2024
4 Comments on Have You Missed The Boat For Better Posture?

Posture_Correction_TMC — Posture Correction

Have you ever thought that as an adult, you have left it to late to improve your posture? That your rounded shoulders and a hunched stance are set in stone and you just have to live with it? There is a good chance you can still stand up taller again. Keeping a good posture is not as hard as you may think. It is often a matter of changing your habits and activities, along with maintaining good mobility and the strengthening of certain groups of muscles.

Why should you change your posture?
We are looking at the big picture here.

Our spine has its neutral lordotic and kyphotic curve so that our centre of gravity remains midline and the weight of our head is evenly distributed down the spine. Muscles surrounding the neutral spine then function synergistically to maintain the upright stance and prevent muscles or joints from being overstretched.

However, when our spine begins to change its neutral curve due to poor posture or habits, muscles will also function differently as a result of compensation. This is when one may experience chronic tightness and discomfort in those groups of muscles.
Due to the tightness of the muscles at the front of the chest, some people may have trouble taking a deep breath due to the lack of mobility of the rib cage. These postural muscle imbalances may also put people at higher risks of joint sprains and muscles strains due to the excessive stress on the spine.

What can you do now to help with poor posture?
Better awareness of your body position is the first step.
Being careful of how you are looking down at your mobile phones or computer screens is a good way to start. Look into your sleeping posture too, as lack of support in your mattress or pillow might cause strains overnight. Pay attention to one sided activity in your daily life (eg. Leaning on the arm rest while driving, carrying toddlers on one hip or holding up a phone between your shoulder and ears). Little things like that may gradually become a habit and tension will keep building into the muscles and joints.

Other than that, Chiropractors are excellent in helping posture dysfunction. By restoring movements to the restricted joints in the spine, you are giving your spine the chance to be more upright. With better
position of the spine and joints, you are engaging the proper group of muscles during sports or your usual workouts and exercises which can then reduce the risks of injuries. Postural rehab exercises can also help you maintain better posture in a long run.

Reach out today if you notice your posture needs attention, and your future self will thank you for it!

Our Locations

https://themelbournechiropractor.com.au/

Tags Acute Pain, Benefits of Chiropractic, Broadmeadows Chiopractor, Chiropractic Care, Chronic Pain, Dowager's Hump, Fawkner Chiropractor, hunch back, Kyphosis, Low Back Pain, Neck Pain, Osteoporosis, Poor Posture, Posture correction, Scoliosis, Stretches, Westmeadows Chiropractor

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Screen Time Affecting Your Health?

Post author By Matthew Samartzis
Post date 29 June 2023
1 Comment on Screen Time Affecting Your Health?

Are you someone that spends majority of their time on the phone or in front of a TV?

Are you noticing your posture is being affected from the hours you spend engaging in screen time?

Are you feeling aches and pains, or maybe even a slight headache?

Then this blog is for you!

In this blog will be discussing why and how screen time affects your posture and ways in which you can improve or even reverse the changes you have made!

What Does Screen Time Mean?

Screen time is any type of device that causes you to sit, watch or use for long periods of time. The obvious ones include a TV or phone but can also be things such as notebooks or gaming consoles.

How Does Screen Time Affect Me?

Screen time affects the body by putting pressure in the spine in uncomfortable positions. In doing so this can lead to postural changes long term, aches and pains or even stress.

How Can I Limit My Screen Time?

The easiest way to limit screen time would be to set an alarm. Usually after every hour it is recommended you take a 5 minute break to stretch and move around.

What If It Is To Late?

If you are someone that knows they have taken their screen time to far it is still possible to revert the changes that have been made. This can be in forms of taking a break from screen time, implementing stretches and exercises throughout daily life or visiting a chiropractor.

How Can A Chiropractor Help?

A Chiropractor can’t help you stop screen timing. Although a good chiropractor is able to help reduce tension, tightness, overall pain and recommend some simple stretches that may be of benefit with long term use.

If you are someone that is struggling with the “screen time aches” then our chiropractors are more than happy to help. We have both male and female practitioners available including remedial massage therapists.

Book Online or Call 9302 1023 to schedule your first appointment today!

Our Locations

https://themelbournechiropractor.com.au/

Tags Acute Pain, Back Pain, Benefits of Chiropractic, Broadmeadows Chiopractor, Chiropractic Care, Chiropractor, Chronic Pain, Fawkner Chiropractor, headaches, Low Back Pain, Neck Pain, Phone Use, Poor Posture, Posture correction, Screen Time, Sedentary Activity, Stretches, Westmeadows Chiropractor

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Back To School In 2023!

It’s 2023 and children all over the world are suffering from inadequate posture due to daily activities. These activities carry a burden on your child’s shoulders and decrease their ability to function optimally. Some of the easiest ways to encourage proper posture and limit these stressors will be identified in this blog post!

Back Packs

Back packs cause allot of strain on a child’s posture when it is worn incorrectly. Loose straps and heavy bags increase the amount of load on the spine and in turn create unwanted change to posture long-term. The easiest way to limit this from occurring is to wear a bag with both straps, positioned in the middle of your child’s back with no more than 10% of your child’s total body weight in books inside the bag!

Screen Time

Screen time is a big one when it comes to your child’s posture! Long periods of sitting in awkward positions that cause both neck stiffness and pain should be limited. Having designated times for screen time and even an area that is setup for your children to sit comfortably is a great way to keep them not only entertained but also pain free!

Physical Activity

Physical Activity and exercise are both great ways to get your child moving! Movement is key when it comes to mobilising joints within the body. When kids stop moving and become sedentary not only can it lead to health issues but it can cause unwanted stress on joints of the body! Whether it is a ground sport such as tennis or something as simple as walking it can go a long way when it is put in to a routine.

Chiropractic Care

Chiropractic care is great for kids as they are continually jumping and jolting around especially when out on the playground. The amount of pressure some of their joints can sustain may cause injury as time goes on. Our chiropractors are not only able to big up issues with your child’s spinal health but they are able to help improve their postural wellbeing for the better!

If you feel like your child needs help with their posture or is struggling with aches, pains or even headaches our team of experienced chiropractors are here to help get them back on track!

Our clinic also offers pregnancy care and paediatric care for children under the age of 3 and have practitioners who have specialised in this field to give the most optimal care!

Our Locations

https://themelbournechiropractor.com.au/

Tags Acute Pain, Back Packs, Back To School, Benefits of Chiropractic, Broadmeadows Chiopractor, Chiropractic Care, Chiropractor Westmeadows, Chronic Pain, Fawkner Chiropractor, Low Back Pain, Neck Pain, Paediatric Care, Physical Activity, Poor Posture, Posture correction, Stretches, walking, Westmeadows Chiropractor

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Do Posture Supports Really Work?

Post author By Matthew Samartzis
Post date 28 April 2022
3 Comments on Do Posture Supports Really Work?

What is a Posture Support?

Posture Supports are brace like devices that work to keep your back in a straight position. They can help assist posture whilst doing strenuous activities or long hours of bent over work/desk work.

What is considered poor posture?

Poor posture is becoming more common as the world becomes technologically advanced and more sedentary over time. Many of these “poor postures” that we see can be simply from desk work or from looking down at screens for prolonged periods.

What do posture supports do?

Posture supports aim to correct your posture by removing the pressure and the stress accompanied with poor posture. Great for short term but if you are looking for long term outcomes the posture brace may weaken your secondary muscles and overall weaken your upper back further. Also, even though your posture may look great with a posture support on it should only be worn for 3 hours at a time mean that the muscles that should be working to hold the shoulders back naturally no longer have to work to do this.

What can you do to improve your posture instead of posture braces?

Using a foam roller
Getting assessed by a chiropractor to find the reason behind your poor posture and find alternatives to posture supports. (exercises, manual therapy, soft tissue therapy, mobilizations, stretches and low force techniques)

*Note: If you are suffering from severe Neck pain, Low back pain, shooting pains down the legs, troubles lifting limbs due to poor posture, sciatica, headaches or joint pain and need help today, don’t hesitate to contact our team of practitioners who are always happy to help! Bookings are available online 7 days a week! https://themelbournechiropractor.com.au/book-now

https://themelbournechiropractor.com.au/

Tags Acute Pain, Benefits of Chiropractic, Broadmeadows Chiopractor, Chiropractic Care, Chronic Pain, Joint Pain, Low Back Pain, Neck Pain, Poor Posture, Posture correction, Posture Supports, Stretches, Westmeadows Chiropractor

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