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Dealing With Burnout! Signs and Solutions

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Burnout


Dealing with burnout is important for mental and physical health. Burnout is a term used for a state of exhaustion caused by excessive and prolonged stress!
Some signs to look out for can include:

Physical

  • Chronic fatigue and exhaustion
  • Headaches or muscle pain
  • Change in sleep habits
  • Frequent illness
    Emotional
  • Feelings of hopelessness and being overwhelmed
  • Mood swings and increased irritability
  • Feeling detached or isolated
    Behavioural
  • Reduced productivity or increased procrastination
  • Withdrawal from responsibilities and social situations
    Cognitive
  • Difficulty making decisions
  • Forgetfulness and decreased attention span
  • Negative attitude
  • Loss of motivation

If this is something you feel like you may be struggling with it is important to have conversations with people you trust or speak to your health practitioner.

Some ways to manage burnout

  1. Prioritize self-care by taking regular breaks throughout the day to recharge. Aim for 7-9 hours of sleep each night and engage in physical activity to boost mood and energy levels.
  2. Set boundaries between work and your personal time to ensure you have downtime.
  3. Develop healthy coping mechanisms such as practicing mindfulness and engaging in hobbies or activities you enjoy and find fulfilling.
  4. Connect with friends and family to share your thoughts and feelings.
  5. Take time to rest. Whether that is a well needed holiday or a short break to disconnect and recharge.
  6. Consider professional help from a therapist or a counsellor to work through your feelings and help develop coping mechanisms.
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Stay Healthy This Winter 2024!

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Winter 2024


We all know the cold winter days can be tough on our bodies, so here are a few things we can all do to stay feeling good throughout these months!

  1. Regular exercise can help our bodies a lot! We should aim for 30 minutes of exercise (such as walking, swimming, cycling or anything else you enjoy) 5 days a week!
  2. Adequate sleep aiming for 7-9 hours of quality sleep per night can help us feel rested and ready to take on the day ahead. It can also help to repair and strengthen our immune system.
  3. Stress management practicing mindfulness can help to reduce stress levels.
    Practicing yoga, breathing exercises or meditation are all great ways things to try.
  4. A balanced diet can help to keep our bodies functioning at their best. It is important to include a variety of fruits and vegetables as well as proteins, grains and healthy fats.
  5. Hydration is important for a strong immune system. Adults should aim from around 2.4 to 3 litres of water per day.
  6. Vitamins can be very beneficial in a multitude of ways. Certain vitamins can be extra beneficial in the colder months of the year such as vitamin D (comes directly from the sun but can also be found in fatty fish, fortified dairy, and eggs) and zinc (found in meat, shellfish, legumes, seeds, and nuts).

Consult your health practitioner for further advice or if you have any questions.

You can also check out our 100’s of previous blogs to understand and better educate yourself in ways that can help you achieve not only a healthier lifestyle but better productivity day to day!

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Have You Missed The Boat For Better Posture?

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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!

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Working from Home! -Tips From A Chiropractor

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Desk Work

In today’s digital age, working from home has become the new norm for many professionals. While this shift offers numerous benefits like flexibility and comfort, it can also lead to physical strain, particularly on your spine and overall musculoskeletal system. As a chiropractor, I’ve seen an increase in patients experiencing back pain, neck stiffness, and other discomforts related to working from home. Here are some essential tips to help you maintain your spinal health and overall well-being while working from home.

  1. Ergonomic Work Set Up

An ergonomic workspace is crucial to prevent strain on your body. Ensure your chair supports the natural curve of your spine. Your feet should rest flat on the floor, and your knees should be at a 90-degree angle. Your computer screen should be at eye level to avoid straining your neck.

  1.  Mind Your Posture

Maintaining good posture is key. Sit up straight with your shoulders relaxed but not slouched. Keep your back aligned against the chair and avoid leaning forward or hunching over your desk. Regularly check your posture throughout the day. You can remind yourself by putting a colored dot on your hand, each time you see it, you’ll remember to check your posture!

  1. Practice Eye Care

Staring at a computer screen for long hours can strain your eyes. Follow the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away. This practice helps reduce eye strain and maintain good eye health.

  1. Incorporate Movement into Your Day

In addition to regular breaks, incorporate movement into your daily routine. Consider a standing desk or a convertible desk that allows you to alternate between sitting and standing. Short walks, light exercises, or even a few minutes of yoga can help keep your body active and reduce stress.

  1. Stay Hydrated

Drinking plenty of water is essential for maintaining good health and keeping your muscles hydrated and flexible. Dehydration can lead to muscle cramps and increased tension. Keep a water bottle at your desk and sip regularly throughout the day.

Working from home doesn’t have to mean compromising your health. By setting up an ergonomic workspace, maintaining good posture, and incorporating regular breaks and movement into your day, you can prevent discomfort and maintain your spinal health. 

In addition, regular chiropractic visits can help ensure your spine stays healthy and can prevent potential issues before they become significant problems!

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Top Mattress Advice From Chiropractors!

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Correct Mattress For Posture


Most chiropractors agree that traditional mattresses should be replaced every 5-10 years. However, choosing an expensive new bed that you will be sleeping on for the next several years can be stressful, especially if you have no idea where to start. To make things more complicated, we acknowledge that there is no single style of mattress that works for everyone.

Valuable tips to help you choose one that works for you!
FIRMNESS:
 We recommend a medium to firm mattress; however, this ultimately comes down to your personal preference.
 Choose a firmness that keeps your spine in a neutral position. Have someone snap a picture, then assess how you line up in your habitual sleep position.
 Back sleepers typically prefer a firmer mattress, while side sleepers may desire a little more cushioning.

 When in doubt, go with the firmer option – you can always soften a mattress with a topper, but
you can never firm up a soft mattress.
 Spring mattress can help distribute force better if you have a sleep partner.
 Latex mattresses are not the best for hot sleepers.
 Or just consider a separately adjustable bed if your sleep partner prefers a different mattress style.

MATTRESS TOPPERS:
 A topper can help dissipate pressure points on your hips and shoulders, but it is not advisable go too thick with a built-in topper; it will be like fusing a cheap mattress onto your good one. You can always add (or replace) an additional aftermarket topper if needed.
 If you are considering a coil spring mattress, choose one that you can flip. Built-in mattress toppers usually cannot allow that.

ASSESSMENT:
 When mattress shopping, wear comfortable clothes and lie down on several beds to see which one feels best.
 Do not judge something by the first few seconds of comfort. Lay on it for at least 10-15 minutes.
 Opt for vendor that offers a trial period of up to 60 days or with a reasonable return or exchange policy. However, bear in mind that anything new can be uncomfortable at first.
 Give a new mattress at least a few break-in nights before you abandon it (it takes 3 weeks to 3 months to get used to a new mattress, so be patient).
 If you noticed your mattress sags or is more than 7-10 years, that is a sign to change it!

COST:
 You spend one-third of your life on a mattress, we wouldn’t recommend to skimp on that investment.
 Conversely, the most expensive is not always the best!

Still unsure about what is out there in the market? Here is a good resource for mattress reviews https://bedbuyer.com.au (even from Chiropractors!)

Looking for the right pillow? Click on the following link to choose the right one for you today! https://themelbournechiropractor.com.au/blog/pillow-talk-choosing-the-right-one/

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Chiropractors More Than Just “Bone Crackers”?

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Chiropractic Therapy

We like to think that chiropractic care is much more than an in-clinic physical treatment. It is about health, wellness and happiness.
In the long run, we are helping your spine and muscles to change bad habits. Many postural problems are caused by strain and stress in everyday life. Although the human body is designed for daily activities like walking and standing, modern day lifestyles with sedentary desk jobs or mobile devices have presented new challenges.

When chiropractors help free up “stuck” joints, your spine and joints will be able to adapt to daily stress more effectively.
Don’t get us wrong, bad habits might not be the cause for all your problems, but they can more likely worsen your condition or aggravate your pain!


Chiropractic care keeps you moving! Movement is an important part of staying healthy. After your chiropractic treatments, most people find it easier to move their joints. When the spine is in better
alignment, tension around the joints and muscles can be reduced hence people can enjoy their day with freer movements and minimal discomfort.
You may also notice that you have better awareness of changes to your physical wellbeing. By working closely with a chiropractor to reduce your chronic pain and overall body functioning, you tend to be better able to sense when something is not quite right. For example, you will notice restrictions in your movements much sooner than you would if you struggled with daily stiffness and discomfort.

Chiropractors are trained and equipped with more gentle techniques to help with neuro-musculoskeletal issues in pregnant women, people with osteoporosis and infants.


What can you do outside of a chiropractic office?
While we work together in your appointment, treatment does not usually end there. There are also the things you can do on your own to help your body stay healthy and promote faster recovery.

Some examples are:

  1. Increase water intake to help reduce inflammation in your body
  2. Become aware of your body positions and posture (pay attention to the way you look at your
    devices)
  3. Not sleeping on your belly as this will create more stress in your neck or pelvis
  4. Keeping up with your prescribed exercises to maintain your flexibility and strength in joints
  5. Take a 5-minute walk after your adjustments to improve your response to chiropractic care

There are so much more a chiropractor can help and advise on your health concerns. Our chiropractors are ready to help anyone that prioritizes good health and a pain free lifestyle.
We are open 7 days a week till late (and even on most public holidays).

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Can Chiropractors Help With Scoliosis?

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Scoliosis Testing & Treatments


The spine is made up of a stack of rectangular-shaped building blocks called vertebrae. When viewed from behind, the spine normally appears straight. With scoliosis, however, the spine is curved — often appearing like an S or C — with rotation of the vertebrae. This curvature gives the appearance that the person is leaning to one side.
During your initial consultation, your chiropractor will conduct a thorough history, physical examination and postural analysis. Your chiropractor may send you off for an x-ray to determine the degree and severity of the curve, and to determine the likelihood of progression of the curve in teens or pre-teens. Depending on the severity of the curve, your chiropractor will discuss your best option to maintain mobility and flexibility in your spine and to prevent worsening of the condition.

You may be surprised that many adults suffer from chronic back/neck achiness without being aware of the possibility of scoliosis. One of the most common symptoms chiropractors see with scoliosis patients are the imbalances of the muscles surrounding and attaching to the spine. Due to the curved nature of a scoliotic spine, certain muscles may be weaker or tighter that might be contributing to the general discomfort in one’s spine.
Chiropractors may help with these imbalances through restoring mobility and flexibility of your joints. Spinal manipulation or soft tissue mobilization techniques may be used to achieve that.
There are many types of scoliosis – meaning there are many different ways of helping it. Rehabilitation exercises and stretches may also be helpful to help your own body hold itself in the proper aligned position.

How Can You Detect Scoliosis At Home?
A general test you can perform at home to detect the possibility of scoliosis is the Adam’s test. This test can be a screening tool for people who have a family history of scoliosis. This is especially important as an early detection on growing kids/teenagers where growth spurts can accentuate the curve of the spine quicker than an adult that has reached spinal maturity. Adam’s forward bend test (best performed with thin clothing or with spine visible):

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  1. With knees straight and feet together, get the patient to bend forward at the waist until the back comes in the horizontal plane.
  2. Examiner looks from behind along the horizontal plane. You will be looking for any signs of scoliosis such as spinal asymmetry, unlevel shoulder blades, unlevel hips, the head that does not line up with the pelvis or a rib hump.
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You will also want to pay attention to the following signs:

  • Difference in shoulder height
  • Difference in shoulder blade position or height
  • The head isn’t centered with the rest of the body
  • Difference in hip position or height
  • When standing straight, difference in the way the arms hang beside the body
  • Asymmetry or prominence in the ribs seen from the front or back

If you are concerned that you might have scoliosis, reach out to the team at The Melbourne Chiropractor 9302 1023.

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Pillow Talk – Choosing The Right One!

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Pillow Use

Do you know that we spend on average 6-8 hours sleeping every day? – longer if you like lounging in bed with your telly!

Unfortunately, we tend to overlooked the importance of getting the right pillow and this can lead to sore shoulders, sore neck, sore back or other issues when we get up in the morning.

One major to point out is to NOT sleep on your belly! Sleeping on your tummy is commonly the cause for chronic neck pain, headaches or migraine from the long duration of twisting your neck to the side to
breathe.

A general rule of thumb is that your sleeping posture should be as neutral as you would standing upright: The spine should not be curved sideways due to too high or too low of a pillow, and the spine should maintain its lordotic and kyphotic curve when you are lying on your back. (Think about good ergonomics even when you are sleeping)

Some useful tips when choosing a pillow:

  1. Make sure your pillow supports your neck and head to allow your spine to be aligned when you lie on your side (A contour pillow generally works best for side sleepers).
  2. A thinner pillow may be better for back sleepers so that your head is not propped up too high creating tension in your suboccipital muscles.
  3. It can take up to 2 weeks to get used to a new pillow – so be patient.
  4. It is recommended to change your pillow every 2 to 3 years (especially when it looses it shape or height).
  5. Get someone to observe your posture while you sleep because what feels comfortable may not have the right support for your body type.
  6. Bonus tip for low back support: placing another pillow under your knees when you are on your back or between the knees when you are on your side helps keep the spine and pelvis in the neutral position.

*Remember to mention your pillow the next time you come in for your appointment and our chiropractors will help you with any of your questions.

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Neck Humps & Chiropractic Care

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Dowager's Hump

Ever heard of a neck hump or are you someone that is currently from this postural change? Well thankfully our team of chiropractors are able to assist you with improving this hump using various treatments and techniques listed within this blog including ways to prevent the “neck hump” from occurring!

What Is The Neck Hump?

The neck hump also known as dowager’s hump is a condition that causes rounding of the cervico-thoracic junction. This can be seen in people from all walk of life including teenagers although can be seen more in females due to osteoporosis.

How Can I Prevent The Hump?

Prevention is always key and hence why maintaining correct posture when sitting, lifting and working will eliminate day to day stress which may implicate the area causing pain. Bit by bit stress in joints deteriorates the region causing both limitations in movement and of course symptomatic pain.

How Can A Neck Hump Be Corrected?

Correction is not always simple as both degeneration and compression are determine factors of improvement over time. Usually exercises can help strengthen the muscles in the area but that alone will not have an affect on the joint structure. Techniques such as the use of a dennerol can help improve the cervical curve of the neck but a routine must be formed daily to help correct it.

How Can Chiropractors Help?

Chiropractors aim to correct joint dysfunction hence why dowager’s hump is seen throughout our clinics in those with postural changes. Our chiropractors use adjustments and low force techniques including high and low impact stretching to lengthen and decompress the joints affected by the hump.

If you are someone looking to change your neck hump our team of chiropractors are here to help you out! Call on 9302 1023 or book online today to get your posture checked!

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Skeeter Syndrome & Bug Bites This Summer!

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Mosquito Bite

Been bitten by a mosquito and now suddenly you have a blister likesore? Dont worry you may be suffering from an allergic reaction to the mosquitos saliva! In this blog we will be talking about how, why and what you can do to both prevent and treat this concern.

How Does Skeeter Syndrome Occur?

Skeeter syndrome is simply just an allergic reaction to a mosquito bite. It causes inflammation within the sore creating excess fluid forming a fluid filled blister.

What Are The Signs and Symptoms?

Before your body gets to the stage of blistering you may feel itchy, sore and red around the area where the mosquito as bitten. There is actually no difference apart from when your body reacts to the saliva within the bite. After this occurs inflammation will cause the body to fill the area and Blister!

How Can I Treat Skeeter Syndrome?

Like every other bug bite that may cause a blister like lesion you must for one not pop it! The reason being is that the body will try to repair the skin underneath the lesion that when out in the open becomes susceptible to infection. The best way to ensure you dont end up with an open wound is to gently cover and wash the area. Betadine is also a great disinfectant and can help kill any germs on the outside. Avoid scratching the area and use a cold compress to help with the itching. If swelling persists, redness and pus begins to appear visit your GP as medications may be needed to help treat the infection.

What Happens If The Blister Bursts or Pops?

Not all is lost but now you are left with an open wound! Be sure not to remove the blister as this helps protect the wound underneath and allows it to heal safely. Be sure to use betadine on the sore to help disinfect the area and use a breathable bandage such a cutifilm to help protect the sore. A light bandage will also help to protect the area without restricting breathability. Be sure to change the the film every couple of days and use salt baths to accelerate wound healing!

How Can I Prevent Skeeter Syndrome?

Prevention is simple! Aerogard spray, long sleeve tops and pants help prevent areas of skin exposed to mosquitos. Be careful of sitting in damp areas over summer or lakes as mosquitos are more prominent in these areas.

How Can Chiropractors Help?

Unfortunately for skin irritation and blistering our team of health care professionals are not able to help ease or increase the rate of healing when it comes to these types of concerns. Although if you are suffering from any muscle or joint aches our team could be the right choice to help!

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