TMC's Top 3 – The Melbourne Chiropractor

Our team of chiropractors see many people entering with the common low back pain or neck pain that can be due to something as simple as working prolonged hours at a desk to lifting something incorrectly at work. Usually the symptoms and the function will almost always be different depending on the mechanism of injury, the repetitive use of the area after being strained and how long its been put off for before seeking help!

This Blog will cover our 3 top exercises you should be doing to improve your wellbeing and enhance your overall function!

*It is to be noted that any type of sport that involves pushing or twisting type forces to the body be avoided as our goal with the following exercises is to improve and rehabilitate areas of pain.

Our Top 3 Exercises For Back Pain!

1. Swimming

Water based activities are fantastic for rehabilitating injuries. This is because of buoyance. Buoyance allows the body to feel lighter hence less pressure on joints and sore areas will enable better movement through the water. General swimming or water aerobic exercises as simple as moving the lower and upper body through the water will help to achieve a reduction in overall tension within tight muscles.

2. Yoga/Pilates

Engaging in exercises that help strengthen and lengthen muscles are always going to be a great exercise for both rehabilitation and helping to reduce tight muscles. If there is pain during the exercise it should be stopped as the risk of re injury is greater. There are many different exercises and techniques that can be done to help decrease low back pain. It is indicated that starting with gentle exercises and building up into bigger movements overtime will help strengthen the body long term!

3. Walking/Running

Any type of walking or running whether it is brisk or up and down stairs will be a great way to start your fitness journey. It is an easy way to get out of the house away from the desk and requires no equipment for you to do it. It is a great low impact exercise that can help increase mobility and loosen tight muscles. Walking is also know to have benefits with back pain sufferers as it provides movement to the area of concern helping to mobilise the hips.

If you are someone who has injured themselves exercising or have pain due to your work circumstances you can always contact us or book online @ https://themelbournechiropractor.com.au/book-now

For more information about your first chiropractic visit, or our team of chiropractors visit the links attached!

*You Can Visit Us At Any Of Our 3 Locations – Broadmeadows – Westmeadows – Fawkner

themelbournechiropractor.com.au

Neck Pain can become debilitating and extremely annoying when it continues to annoy you throughout the day. Our practitioners have put together for you the Top 3 Neck Stretches that will help alleviate and minimise your neck pain!

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”.

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

Suboccipital Stretch (Neck Stretch)
Procedure: 2 ways to complete

(Seated/Standing) fingers apply pressure just under the back of the skull
Pull your chin towards the back of your skull whilst maintaining pressure with fingers
(Laying on your back) with a low pillow/support under the back of the skull.
Place the tongue on the roof of the mouth, just behind the front teeth.
Gently pull your chin in – like nodding “yes”, without dropping your head or looking down.

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

Sternocleidomastoid (SCM) Stretch (Side Neck Stretch)
Procedure:

(Seated/Standing) Rotate your head to the opposite shoulder
Tilt your chin up slightly
Push your head just above your ear backwards gently until you feel a stretch

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:
*STOP if any nausea, dizziness, feeling of spinning or light-headedness occur
• 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 relaxatio

*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!

https://themelbournechiropractor.com.au/book-now

What Can Our Team Do To Help?

Depending on the severity of the Sprain or Strain our practitioners 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 ribs and spinal segments (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.

https://themelbournechiropractor.com.au/

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