Neck pain? Consider a Mount Waverley Chiropractor

neck pain Mount waverley chiropractor

Suffering from neck pain? Consider a Chiro! Between looking at screens all day, to mobile phones and even sleeping, our necks are in all kinds of positions day in, day out. For instance, Australians on average spend 10 hours and 24 minutes engaging with internet connected devices everyday.1

If you suffer from neck pain, you’re not alone. Up to 50% of people will experience neck pain at some point in their life2 and general practitioners are consulted seven times per week for neck pain.3

Here are a few tips to help manage and prevent neck pain:

  • Work on your posture – for every 2.5cm of forward head movement, the strain on your neck muscles doubles.
  • Get the ergonomics right – make sure your computer screen is elevated so you are not looking down.
  • Move your neck and shoulders gently through its full range everyday – forward and back, side to side and left to right.
  • In bed, try and sleep on your side or back and avoid sleeping on your stomach. Ensure your pillow isn’t too high and is supportive of your neck.

Chiropractic care is one way to help manage and relieve discomfort caused by neck pain. Chiropractic adjustments reduce joint restrictions or misalignments in the spine and other joints in the body in an effort to reduce inflammation and improve function.

If you’re looking for an alternative to treating neck pain, why not consider a chiro? Visit  Waverley Chiropractic Centre and book online here.

1. Digital Australia: State of the Nation 2015–16, Ernest & Young, https://digitalasiapacific.ey.com/Home/pdf?id=SotN-Report-AU-2015-16

2. Hogg-Johnson S, van der Velde G, Carroll LJ, et al. The Burden and Determinants of Neck Pain in the General Population: Results of the Bone and Joint Decade 2000–2010 Task Force on Neck Pain and Its Associated Disorders. Eur Spine J. 2008;17(Suppl 1):39-51. doi:10.1007/s00586-008-0624-y

3. Australian Journal of General Practice: https://www1.racgp.org.au/ajgp/2018/may/neck-pain

Back to school tips: Are your kids practising these healthy habits in school?

Back to school tips Mount Waverley Chiropractor

Back to school tips. Starting the school year many of our young patients or children of our patients will pack their books, polish their shoes and head back to school, ready for the year ahead. However, kids don’t often think about the impact that common classroom activities like sitting in a classroom, carrying a heavy bag and excessive screen time can have on their overall health and wellbeing.

As part of the Australian Chiropractors Association’s Back to School campaign, Waverley Chiropractic Centre here in Mount Waverley is encouraging Aussie kids to adopt positive spinal health habits.

These habits include:

  • Carrying a backpack correctly with both straps, adjusting it to the correct height and ensuring only the essentials are packed, with heavier items to the back of the bag to reduce weight.
  • Maintaining good posture when sitting in a classroom by keeping their shoulders back and relaxed with both feet firmly on the floor.
  • Trying to reduce recreation screen time to two-hours every day.
  • Eating a balanced, healthy diet and staying hydrated, helping kits to keep kids active in the playground and alert in the classroom.
  • Getting enough physical activity is key for a child’s wellbeing, so as a guide, kids should try and get at least 60 minutes of physical activity daily.

Let’s help kids practise these positive spinal health habits this back to school season and all year round.

I welcome you to make an appointment for more advice and assistance on implementing these positive health habits into your child’s daily activity.

We are even able to assist with fitting your child’s backpack to suit their current level of development. Contact us at Waverley Chiropractic Centre to book your appointment.

For more information on these tips and the Back to School campaign, visit backtoschool.org.au  

5 Tips for exam study

Mt Waverley chiropractor

Exam study…it’s exam time again for VCE students, university students and high schoolers. As a chiropractor who has done 5 plus years of university study and copious number of exams, Dr Shaun from Waverley Chiropractic Centre has a wealth of knowledge on studying. Here are 5 simple tips to keep you in tip top shape during the exam period.

A few simple tips to get you through:

1. Stay active. Break up your study with a bit of exercise. Go for a walk, a quick run or dance around the house (not recommended if studying in the library)

2. Good posture. Maintain good posture to help relieve tension that builds up. A firm seat with good lumbar support or a small cushion. Feet slightly raised off the ground on a small box/platform and your desk slightly angled up towards you.

3. Keep your spine aligned. Keeping your spine and nervous system functioning well is key. A chiropractic adjustment may help sort out some tension you are feeling. A good functioning nervous system may keep you sharp during study and exams.

4. Regular breaks. 40-45 minutes of study is ideal with a 10-15 minute break. It will keep you focused and more efficient with your study.

5. Enjoy!

Neck pain in the park

neck pain family in park

Poor posture due to excessive screen time is a contributing factor to neck pain. To illustrate that point, on the weekend I was at a local park with the kids not from the chiropractic clinic in Mount Waverley. A family group of two young kids, parents and a grand parent came walking across the park and sat on a park bench. I initially thought that’s nice to see the whole family unit outside enjoying the park.

Unfortunately they then proceeded to spend the next 20 minutes on their phones or devices looking down playing games etc! We had to leave so I’m not sure how long they were out in this wonderful park playing on their electronic devices. How sad!

neck pain family in park
Family enjoying a local park…all on their phones!

Neck pain and poor posture often go hand in hand. With the increased use of electronic devices and screen time people of all ages are getting into static, hunched, forward head positions for long periods of time, resulting in increased muscle tension and tightness in the joints of the neck and upper back. What’s called ‘Tech Neck’ these days.

Part of the problem is that we aren’t getting outside as much as we used to. Kids are stuck inside on their devices and unfortunately looking for adults for inspiration is no good as they are also head down on their devices.

As a chiropractor this is what we are up against. Hours of screen time leading to poor posture, neck pain, headaches, upper back pain etc. Tech neck and even worse ‘Digital Dementia’ where the brain doesn’t think for itself anymore due to sensory overload from too much screen time.

And so even when we get people outside to enjoy the local parks, they stay chained to their phones. For your neck and your kids, go and enjoy our local parks but keep off your phones.

Is Your Mobile Phone Causing Tech Neck?

Staying connected to friends and family is easier than ever with social media. The tradeoff is that your daily screen time may be 1, 2, 3 hours or more. And let’s face it, a lot of those hours online are spent in an awkward forward head posture that experts have begun to call “tech neck.” Dr Shaun from Waverley Chiropractic Centre says it may result in neck pain, headaches, spinal disc issues, and even pinched nerves.

Why it Matters:

Each day we work with people, young and old, who are experiencing the symptoms associated with tech neck. By creating a plan of care that may include stretching, adjustments, and postural exercises; we have been able to help our patients overcome these aches and pains without giving up their mobile phones and tablets. 

  • Looking down at your phone, tablet, or computer for long periods of time can cause muscle strains and neck pain which is now known as tech neck.
  • Researchers have discovered the angle of your head when text messaging places tremendous amount of stress on your neck and spine.
  • Taking short breaks to stretch at least every 30 minutes helps your body feel better by improving your posture and resetting your balance.

Next Steps:

Next time you are on the phone, stop for a moment and see if your head is creeping forward. If your chin is tucked down and your ears are in front of your shoulders, then you are in the forward head posture we call tech neck. It’s a good time to take a break, stretch, and reset. If you are experiencing any pain or headaches, then please reach out so we can work with you to create a plan to help you stay connected without suffering from tech neck.

Science Source(s):

Head flexion angle while using a smartphone. Ergonomics. 2015

Effects of a Resistance and Stretching Training Program on Forward Head and Protracted Shoulder Posture in Adolescents. JMPT 2017

The Bowling Ball and the Pin: How Poor Posture Causes Neck Pain

The average human head weighs about 3.6kg. Each day we all walk around with a bowling ball (our head) balancing on a toothpick (our neck). We are designed this way to allow for the full range of motion we all know and love. Even under the best circumstances, this places a lot of stress on our spine. But leaning forward even just 15 degrees pushes that weight up to 13kg, and with a 30 degree tilt it’s closer to 18kg!  (That’s 5 bowling balls on top of neck!)

Why it Matters:

Driving a car, working on the computer, and using a tablet/phone all usually result in less than ideal posture. And when you start to lean forward, it places a tremendous amount of extra pressure on the discs in your neck and spine. This can cause increased compression and lead to pain. Even just a few centimetres of forward head posture can double or triple the amount of stress on the spinal joints in your neck.

  • The average human head weights approximately 3.6-4.5kg.
  • For every 2.5cm of forward head posture, an additional 4.5kg of weight is added to your spine.
  • Forward head posture may result in muscle imbalances, a high risk for spinal degeneration, reduced range of motion, and pain.

Next Steps:

Take a moment today at work and notice if your shoulders are rounding, the head has moved forward, and upper back is hunched over. If you see yourself slouching into this posture, let us know. We would love to provide you with some exercises you can do at work to help strengthen the muscles supporting your spine and combat these muscle imbalances. And remember, the more time you spend in this posture, the more likely you are to suffer head and neck pain.

Science Source(s):

The Physiology of the Joints, Volume III. 6th ed. London: Churchill Livingstone; 2007.

Myofascial trigger points, neck mobility and forward head posture in unilateral migraine. Cephalalgia 2006

Straighten Up, this School Year

At Waverley Chiropractic Centre it’s that time of the year again and as you start your back to school preparations, I would like to encourage you to be mindful of your child’s spinal heath this new school year.

The back to school period is a great time to check the fitting of your child’s backpack and by making a few simple changes, can prevent poor posture and long-term spinal health issues.

Some of the signs of poor posture to look out for from an incorrectly worn backpack can include: forward head posture, slouching and uneven hips. Identifying and stopping these signs early on is important as the spine is still developing during the adolescent years.1

Avoiding back to school backache is easy with these simple tips on how to wear a backpack correctly:

Size: make sure the backpack is appropriately sized and no wider than your child’s chest

Weight: backpacks should ideally be no heavier than 10 per cent of a student’s weight when packed. Some of the ways to keep the weight of the load down is by packing only essential items and storing unrequired items in a school locker.

Straps: both shoulder straps (preferably padded) should always be worn. Make sure to secure the sternum, waist and compression straps.

Position: the backpack shouldn’t be worn any lower than the hollow of the lower back with all heavy items positioned at the base of the pack, closest to the spine

The Chiropractors’ Association of Australia (CAA) together with Spartan School Supplies and Macquarie University (NSW), joined forces to research and develop the ‘Chiropak’. This durable, functional and comfortable backpack is proven to reduce the incidence and severity of neck and back pain associated with the carriage of heavy loads. Find out more about the Spartan Chiropak at www.bit.ly/CAAChiropak

I invite you to make an appointment at our clinic this back to school period for more advice and assistance on selecting the right backpack, making sure it is fitted correctly to suit your child’s current level of development and to receive a free posture scan.

Visit www.waverleychiro.com.au or book online at https://goo.gl/cf1aqG

Good Health in 2018

A new year has begun and at Waverley Chiropractic we are excited about what 2018 has in store. Glen Waverley chiropractor Dr Shaun Beovich continues to serve the local Monash community and finished off 2017 with a fantastic “Give Back” day.

This time of year many people reassess their health and that’s a good thing. Can we suggest that you make your spinal health a priority this year. Your spine protects your spinal cord which comes from your brain with millions of messages every second going up and down your spinal cord and exiting through spinal nerves to all parts of your body. A nervous system free from interference is essential for good health. And as your spine encases your spinal cord and allows nerves to exit through it, it’s important that your spine is functioning well without any locking or subluxations.

So what can you do this year to make spinal health a priority? 3 tips today:

  1. Get moving! Your spine loves movement. We are sitting so much these days at home and work, tied to computers and Tv. Sitting is the new smoking and apart from increasing overall health risks it’s detrimental to your spinal health also. Make it a goal this year to walk everyday. A dedicated walk at the start of the day, at lunch or night plus make it a habit to move more throughout the day…walk to the printer, use the stairs instead of the lift or park a little further away.
  2. Check your posture! With so much screen time we seem to be in a permanent position of being hunched forward. Tech neck or forward head posture increases the strain on your neck and may lead to increased neck pain, headaches and shoulder discomfort. It’s also may lead to digital dementia. Aim to look up more often through the day. Bring your shoulders back and tuck your chin in. Bring devices up to eye level.
  3. Get your spine checked! Regular chiropractic adjustments may help to keep your spine functioning well thus decreasing irritation to spinal nerves and helping to relax muscles around your spine. With 23 years of  experience, Glen Waverley chiropractor Dr Shaun Beovich can help you make your spinal health a priority this year. Book online at www.waverleychiro.com.au or phone 95812624.

Glen Waverley Wellness Day

Last Saturday at Waverley Chiropractic Centre in Glen Waverley we kicked off our 1st event for the year, our Autumn Wellness Day. In conjunction with Healthy Energy, Waverely Chiro Dr Shaun Beovich and a number of other presenters gave lectures and workshops on various wellness topics.

The day was in aid of beyondblue and also supported by First National Waverley City, Lorna Jane Active and others.

Dr Shaun spoke about sitting being the new smoking. Numerous studies show that sitting is detrimental to your health with prolonged sitting increasing the risk of heart disease, diabetes and obesity. Dr Shaun showed some simple techniques to utilise if you do have to sit all day. He also demonstrated some simple cross-over exercises and how important important the brain is for good posture and that we have to actively engage the brain.

Standing, although not for too long, is better than sitting with standing desks being useful.

The best thing though you can do for your spine is to move! Your spine loves movement! So alternate sitting and standing regularly but better yet, get moving! Go for that walk, swim or take the stairs instead.

For good posture habits and brain development as well, also get the kids moving! Kids are spending too much time sitting, using laptops, phone and tablets.

Dr Shaun also conducted a number of free digital posture checks which again highlighted the problem of forward head posture from too much sitting.

Again, thanks for everyone who made the day such a success.A great way to serve the local Waverley community and raise funds for beyondblue.

 

 

 

Neck pain

Neck pain is frustrating. It’s literally a pain in the neck! You wake up in the morning and bang, your neck has seized up. The rest of the day your neck is aching, you have to do body turns, shoulder muscles tighten up, headaches develop and you’re just plain grumpy.

Your neck has a bowling ball on top of it. Yep your head weighs about the same as a bowling ball and so your neck must support it. No wonder it is susceptible to seizing up. And poor posture like forward head posture magnifies the weight that your neck must support.

So, it seizes up. The joints in your neck lock up, nerves that exit here become irritated leading to changes in function and eventually pain. There is a disconnect between your brain sending out and receiving messages through the spinal nerves from your neck.

The great news is that chiropractic may help relieve your neck pain. Through specific adjustments to restore movement in your neck and reduce nerve irritation, neck pain may resolve.

Good posture, a supportive pillow, ice and heat may all help as well. So, take care of your neck, remember it supports a bowling ball and seek chiropractic care if required. Check out www.waverleychiro.com.au