The Importance of Being Active
Being physically active has many obvious benefits including maintaining and healthy weight, better immune system function and higher energy levels. But the advantages don’t end, being active can also help with stress and can help you to get into a good mood. Pairing physical activity with chiropractic care can help in many ways, including:
Increasing spinal adjustment longevity
Retention of good posture
Strengthening muscles
Improving body stability
Developing better ergonomic awareness
If you need help getting active, to improve your health in any of the aforementioned ways, Dr Paul Nothdurft can help you with chiropractic care. This care can help with:
Treat neck, back, shoulder, and extremity pain
Increase range of motion
Promote better posture
Improve join mobility
Decrease recovery time
Reduce stress
Whether you are active, or looking to get active, contact us on 07 3818 2488.
Immune Responses to Chiropractic Adjustments
Dr. Pero measured the immune systems of people under chiropractic care as compared to those in the general population and those with cancer and other serious diseases. His initial three-year study was of 107 individuals who had been under chiropractic care for five years or more. The chiropractic patients were found to have a 200% greater immune competence than those people who had not received chiropractic care, and they had 400% greater immune competence than those people with cancer and other serious diseases. The immune system superiority of those under chiropractic care did not appear to diminish with age. Dr. Pero stated:
When applied in a clinical framework, I have never seen a group other than this chiropractic group to experience a 200% increase over the normal patients. This is why it is so dramatically important. We have never seen such a positive improvement in a group.
Another study from Patricia Brennan, PH.D., leading a team of researchers, conducted a study that found improved immune response in her test subjects following chiropractic treatment. The study specifically demonstrated the “phagocytic respiratory burst of polymorphonuclear neutrophils (PMN) and monocytes were enhanced in adults that had been adjusted by chiropractors.”
Read about this more at https://www.piercechiropractic.net/blog/research-studies-showing-chiropractic-adjustments-boost-immune-system
How Can Chiropractic Help The Immune System
Your nervous system allows your brain to communicate to the rest of your body through the spinal cord. Hence, when there is misalignment or damage in the spine and spinal cord the effectiveness of this communication can be decreased rather significantly. This can cause increases in pain and also increase your risk of both illness and injury. This misalignment weakens your bodies natural response to common illnesses.
Along with this stress can also cause weakening in immunity. For many people stress is harboured in the spine, neck and shoulders and adjustments can often be great for decreasing or removing this stress. This intern will make you feel happier and fitter but also increase your resistance to illness.
The obvious requirements to altering these issues is a vast understanding of the human body. Dr Paul Nothdurft has this understanding and through the use of spinal adjustments can significantly help decrease the risk of you contracting common illnesses while also making you feel happier and healthier. Consider call us on 07 3818 2488 to book in an appointment and see what chiropractic can do for you.
Chiropractic for helping tradespeople
Tradies have among the highest number of injuries, musculoskeletal conditions and other health and safety risks of any profession. Every day 10 tradies are badly injured at work. That is 3650 tradies a year on workers’ compensation. Nearly a quarter of all roofers, laborers and plumbers experience back pain, muscle stress and strain from lifting equipment or slips, trips, and falls when handling materials.
Chiropractors, like Dr Paul, play a critical role in providing early healthcare intervention support–through diagnosing, treating, and preventing disease and disability through physical means. Working in partnership with you, Dr Paul can help recovery from injury, reduce pain and stiffness, and increase mobility, and also prevent further injury.
Dr Paul Nothdurft can assess your muscular strength, improve your flexibility and back health through manipulative therapy (adjustments) and help educate you on how to better lift loads inorder to not damage your back. Consider calling us on 07 3818 2488 during office hours to book an appointment.
Rib Pain And Adjustments
If you have ever had a rib alignment you can understand the pain it may cause. The pain often can make laughing or breathing feel painful, and can sometimes be mistaken for issues that are far more significant such as heartburn, pleurisy, or a heart condition. Increasing rates of a sedentary lifestyle and poor posture can contribute to an increased chance of rib misalignment.
Many people believe that the rib cage is a stationary structure however this is not true and the rib cage can expand your entire body. When inhaling your chest expands, this is due to the flexibility of the joints between the spine and rib cage. These joints rise and fall with each breath, however, these joints can become inflamed and this is where the problem starts.
The symptoms of rib misalignment include:
Swelling and bruising
Extreme pain and difficulty when breathing
Painful sneezing and coughing
Tenderness
Pain when walking or moving
When treating rib pain chiropractic care is the best and safest option. Once Dr. Paul has determined the problematic rib, he is able to painlessly ‘pop’ it into place by using an array of adjustment techniques. If you believe you have a misaligned rib contact us at 07 3818 2488 during office hours.
What Is Neck Pain?
Our neck, or formally our cervical spine, begins at the base of our skulls and contains seven vertebrae. Our neck supports 5 to 6kg at all times and can move in any direction and as such, is susceptible to pain and injury. Due to the biomechanics of our cervical spine daily activities and events can have a significant effect on our neck pain. Some activities that can affect our pain include extended sitting, repetitive movement, accidents, falls and blows to the body or head, normal aging, and manual labor.
Other common medical issues that can cause recurring and persistent neck pain include:
Osteoarthritis, which is caused when bone spurs form which can affect joint motion and increase susceptibility to pain.
Spinal stenosis causes the small nerve passageways in the vertebrae to narrow, compressing and trapping nerve roots. Stenosis may cause neck, shoulder, and arm pain, as well as numbness when these nerves are unable to function normally.
Degenerative disc disease can cause the reduction of elasticity in the spine
Dr Paul Nothdurft can help with your neck pain and help identify the cause of the pain. A regular chiropractic appointment can help to reduce and prevent neck pain. If you have neck pain consider contacting us at 07 3818 2488 during office hours.
How Chiropractic Can Help Headaches And Migraines
In some people, migraines can originate from the spine. Misalignment of the vertebrae (bones of spinal column) or subluxation (partial dislocation) irritates the nerves which travel the length of the spine all the way to the brain. These misalignments makes the individual prone to various chemical imbalances in the brain. Chiropractors can realign the vertebrae to relieve the pressure against inflamed nerves and relieve the pain.
As our brains and nervous systems are the single most complex system within our bodies there are many factors contributing to their functions. Misalignments in the spine may not be the lone factor however it is likely that a chiropractic appointment will help with headaches or migraines should you have any.
Consider contacting us at 07 3818 2488 during open hours to book an appointment with Dr Paul Nothdurft to see what chiropractic could do for you.
What Is An Adjustment?
A chiropractic adjustment is a procedure in which trained specialists (chiropractors) use their hands or a small instrument to apply a controlled, sudden force to a spinal joint. The goal of this procedure is to improve spinal motion and improve your body's physical function.
Chiropractic adjustment can be effective in treating low back pain. A study in the Journal of Manipulative and Physiological Therapeutics found that chiropractic treatment helped to increase the range of motion in the neck. These studies show that having regular chiropractic care can help you to increase and maintain flexibility and range of motion. Chiropractic adjustments can also be effective for headaches and other spine-related conditions, such as neck pain.
A regular chiropractic appointment can make you feel significantly healthier and improve your range of motion. Chiropractic adjustments have many health benefits and can decrease upper back, lower back and neck pain significantly.
Consider calling Camira Springfield Chiropractic centre at 07 3818 2488 during office hours to see if chiropractic is right for you!
The Serious Impact of Sitting
With many people working from home during the covid-19 pandemic now more than ever we must be conscious of the impact of sitting for extended periods of time and the effects this can have on our spines. The simple act of sitting can have an impact on our musculoskeletal system and alter the natural, healthy curve of our spines. For some people, these small misalignments may not be felt for some time however if you are experiencing any of the below sides effects consider consulting Dr. Paul Nothdurft and making a few minor changes in your lifestyle.
Tightness in the hip flexors.
Persistent lower back pain.
Discomfort in the upper back and shoulder region.
Chronic headaches.
Hip pain or stiffness.
A few changes that you can make to your lifestyle to improve your spine health include adjusting your posture, using stand up desks when possible, taking the stairs instead of the elevator, get up to get a drink of water, walk during your lunch break, and exercise daily (even if it’s just a walk).
When it comes to posture here is how to improve your posture:
Keep your feet planted on the floor with a small gap between the back of your knees and the front of the seat.
Do not cross your legs.
Make sure your ankles are in front of your knees.
Keep your knees at or below your hip level.
Adjust your backrest to support your lower and mid-back.
Relax your shoulders, keeping them back
Keep your forearms parallel to the ground
There is really a lot when it comes to posture, but try and avoid getting overwhelmed, remember this is about improving, not being perfect! One suggestion is regularly checking your posture, you could set a timer, or whenever you return from getting a drink of water simply sit with good posture.
Due to how important it is for you to maintain your back health you should be having regular chiropractic appointments with a great chiropractor, such as Dr Paul who will help you feel healthy and avoid pain. If you are feeling any pain call us at 07 3818 2488 during office hours to book an appointment.
Straighten Up For Your Spinal Health
Do you find yourself moving differently these days? Perhaps your commuting time is cut and you’re staying in more or you could be working harder than ever before.
Whether you’re moving less or working more, it’s important to remember the impact that certain activities can have on your spinal health. For instance, slouching on the couch and binge watching your favourite show for an extended period can contribute to poor spinal health.
On the flip side if you are putting in extra hours at work, this may cause additional stress to your body and spinal health if you’re not implementing the correct techniques or taking infrequent breaks.
Other helpful tips include:
Taking breaks every 30 minutes and moving around if you are sitting for extended periods.
Trying to keep your posture in mind when relaxing on the couch.
At your desk, keep your screens at eye level, your shoulders back and relaxed in your chair with both feet firmly on the floor.
When lifting heavy objects, keep the object as close to your body as you can, when space permits bend at the knees instead of the waist to lessen the strain on your back, use both hands and slowly stand up.
Your chiropractor can also help. They can provide you with tailored and appropriate care, as well as lifestyle advice to help improve your spinal health and overall wellbeing.
Your Number One Fan
With both footy seasons well and truly underway, it’s time to bring out the jersey, dust off the scarves and support your favourite teams! But it is also important to show your spine just as much love!
Did you know that your spine is basically your number one fan? It is your body’s central support structure and allows you to move about freely and bend with flexibility. Importantly, it also keeps you upright and connects the different parts of the skeleton to each other like the head, chest, pelvis, shoulders, arms and legs.
That’s why, just like your favourite sport, it deserves your undivided attention and support, by implementing positive spinal health habits. So when you gather around with family and friends, and get ready to cheer on the team, try and remember these helpful spinal health tips:
Pay attention to your posture by trying to sit with your shoulders back and relaxed and avoid tilting you head forward, backwards or sideways. It may not feel ‘natural’ or comfortable at first, but if you keep practising, it will become a great habit!
When your team takes a break every quarter or half, join them by doing some light stretches. Frustrated with the referees or umpires? Go for a little walk to blow off some steam.
The game isn’t going how you wanted? Distract yourself by being productive and doing some household chores like ironing, or folding clothes, that way something good can come out of a bad score board!
Neck Pain? Consider Chiropractic
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.
Aging Into Health
Australia has an ageing population as our life expectancy continues to increase. Those aged over 65 are termed ‘older Australians’ and while this demographic currently makes up 15% of the population, this looks to increase to 22% by 2056.
As we age, we can expect gradual changes in our bodies. Older Australians are generally quite healthy and enjoy good quality of life but the data shows that as we age, we are more likely to experience musculoskeletal issues. It is not uncommon to experience aches and pains but it is important to distinguish between natural changes in the body resulting from old age and pain that is not natural and could be prevented.
The spine changes as we get older. It can lose thickness and elasticity, meaning that we are less able to withstand normal day-to-day strain and can become more vulnerable to both chronic and acute injuries.
It is never too late to start living an active lifestyle and enjoying the benefits. Here are some tips that may help you achieve a healthier, stronger body that can withstand old age.
Get Active
Regardless of age, a sedentary lifestyle can be harmful to musculoskeletal health and overall well-being. Staying active and incorporating exercise into your daily routine can help increase flexibility and mobility. In addition to the physical benefits, exercising can also have a profound impact on mental health and general outlook on life.
Only one in three older Australians report being sufficiently active and 72% are overweight or obese. This shows the need for older Australians to be more active and to assess their nutrition.
Low-impact exercises such as walking or swimming may be a good way to get started. Regular exercise offers great benefits including better stability, reduced inflammation, improved mobility and much more. Joining group-based activities are also a great option – they offer a chance to socialise, provide motivation and it’s also more fun to exercise with a group!
Whether it’s a short stroll, a long walk or an exercise program approved by a healthcare professional, staying active can help you stay healthier for longer.
Be mindful of your posture
Don’t disregard the importance of good posture – it keeps the body aligned and helps avoid excessive strain on ligaments and muscles. Good posture can help improve mobility, spinal health and quality of life.
It is never too late to correct poor posture habits. Make it a priority to assess and correct your posture as you go about your day. Rather than slouching or hunching, try your best to keep your spine in a neutral position. It is also advisable to avoid sitting or standing in the same position for long periods.
Start stretching
Regular stretching can help maintain joint flexibility, improve stability and may also help relieve stiff muscles. It can also help with increasing range of motion but it is important to perform stretches correctly. Consult a healthcare professional to gain a better understanding of how to perform stretches correctly and to find out which stretches are best for you.
Take extra care when doing stretches that may require balancing and be sure to modify stretches to suit your ability level.
Getting Active For Your Spine
With half of Australians not being physically active and back problems reported as number one globally, Australians of all ages are putting their spinal health and wellbeing at risk.
To combat this epidemic, people of all ages are encouraged to ‘Get Spine Active’. This initiative aims to highlight the importance of physical activity, movement and exercise for maintaining spinal health.
It’s time Australia, time to get up, get out and get spine active by forming good, healthy habits that can be implemented every day. Here are five ways to get spine active today:
Running – Although cardio activities like running are important for heart health and fitness, they can also help improve your spinal health. Activities like running and fast walking may help strengthen your spine.
Weightlifting – Lifting weights is great for anyone trying to maintain a healthy spine and lifestyle. Weightlifting can tone your muscles and boost metabolism, as well as help improve posture and stabilise your spine. Ensure you learn the correct techniques by seeking the help of a professional.
Swimming – Not only does swimming help build endurance, muscle strength and cardiovascular fitness but is also a low impact sport. If you are keen to give swimming a go, commit to three times a week for 30 minutes per workout.
Cycling – As another low impact sport, cycling can help improve posture and flexibility and is an aerobic activity, meaning your heart, blood vessels and lungs all get a workout. Plus it’s a great way to commute, enjoying the great outdoors and exploring new trails and paths.
Tennis – Tennis is a great sport for people of all ages and abilities. This activity has great benefits for your health by simply moving and increasing your heart rate.
Is Your Child Practicing Healthy Habits at School?
Kids have been back at school for a few weeks now, but it’s never too late to make sure that they are staying on top of their habits to keep themselves and their spine healthy. Here are some tips.
Screen Time
Screens are a part of the modern learning environment. Because of this, it is more important than ever to ensure your monitoring your child's recreational screen time. We recommend that you try to keep your child's screen time to about 2 hours for recreation or to attempt to maintain a balance between screen and non-screen related activities.
Exercise
One of these non-screen related activities should be some form of physical exercise. It is recommended that children get at least 60 active minutes per day. Whether this is through family walks, a team sport, or just running around in the backyard keeping your child active is a great way to set them up for a healthy life.
Nutrition
Keeping your child well-nourished is another preventative measure that you can take. Not only will this prevent future health issues but will also help keep your child active and help them stay alert in this classroom. Here is a link to the government's guidelines on child nutrition.
Backpack
Backpacks are a standard method of transporting things between school and home, but just as necessary as bring textbooks and other essential items, is ensuring that your child is using the backpack correctly. Your child should be wearing their backpack at an appropriate height, with both straps on. Wearing their backpack like this will help children prevent back pain that may come from carrying a substantial bag to and from school.
Posture
With a large amount of sitting in school, it is also vital that you teach your child how to sit with correct posture. The head, shoulders, and hips should all be in line on top of each other with there feet firmly on the floor.
All of these will help keep your child happy, healthy, and alert as they continue with there schooling and into the rest of their lives.
Starting a Walking Routine? 7 Tips to Kickstart
Walking is an amazing method of exercise. It’s low-impact, easy to do and it’s simple to fit in to a busy schedule. It’s a simple way to add the exercise that you need into your day. With just a 30 minute brisk walk per day you can reduce your risk of heart disease, increase muscle strength, increase pulmonary and cardiovascular fitness, and, importantly for this article, improve spinal health.
If you’re planning to add brisk walking to your daily routine, here are some tips to help you start:
Schedule a time like an appointment. Don’t let walking be an option, make it a priority. You don’t miss appointments, so don’t miss your walk.
Make sure that you schedule it at a time that actually works for you. Don’t schedule an early morning walk if you know you won’t wake up for it, and don’t leave a walk until after work if you know you’ll be too tired for it.
Walking at lunch time can be a great way to clear your mind and return to work with more focus. You can listen to music and unwind while you walk as well. Just make sure you leave enough time to eat.
Find someone to walk with. Walk with your partner when you’re both home from work so that you can talk about your days while you exercise. Maybe you’d rather have a friend to work out with. Find someone who will not only keep you accountable, but make you look forward to your walks.
Set achievable goals. If you live an extremely sedentary lifestyle 10000 steps a day may not be achievable for you. Start with 5000 and once you start hitting that consistently move up in increments of 2500.
If you’re walking during the day make sure that you’re sun smart. Remember to wear a hat and appropriate sun safe clothing. Don’t forget sunscreen either.
Stay hydrated. It’s very important to not only be drinking water while exercising but through out the day too. If you aren’t sufficiently hydrated you may feel light headed during your workout and your recovery time will be far longer.
Keep Active For Your Spine
It is important at any age to stay active for your overall health, but especially for your spine. An active spine is a healthy one. An average of 150 minutes of moderate to vigorous exercise each week is suggested by the Department of Health. Soccer, surfing, and strength training are all extremely beneficial to physical and mental health. 56% of Australians are not active enough, according to the Australian Institute of Health and Welfare. Without a correct amount of exercise, your spinal health will be negatively impacted.
Most physical activity can have great positive effects on the spine including the stretching, strengthening and repairing of muscles that help support your back. Regular exercise can also reduce the risk of heart disease, lower blood pressure, build stronger bones, increase your energy, improve sleep patterns and so much more.
If the gym or sports field isn’t for you then walking is another great way to keep active. Some of the many benefits of walking include:
increasing your heart and lung fitness;
muscle strength and endurance; and
contributes to a naturally upright posture
Prioritise Posture at Work
Around half of Australians work at a desk, so it’s important to make sure you haven’t forgotten the correct way to sit at your computer and set up your workspace for spinal health and posture.
Whether at home or working in an office there are a few simple tips to help improve your posture when at a desk.
Get the Ergonomics Right
Make sure that your equipment is set to support your spinal health. For example, elevating your screen to eye level. If you have a laptop use a separate keyboard and mouse in order to allow yourself to raise the screen. You may also consider a sit/stand desk to allow yourself to switch between sitting and standing to make sure that you aren’t spending too long doing either.
Practice Good Posture
A key element to helping your posture and spinal health is a supportive and ergonomic chair. When seated your feet should be supported by a footrest or flat on the floor. Your arms should remain relaxed by your side, with your wrist straight when using a mouse and elbows at a 90-110 degrees when typing. Your head, shoulders, and hips should be aligned and you back should be relaxed.
Walking Breaks
Sitting for too long can be harmful to the spine, so it’s important to make an effort to take breaks. Scheduling miniature breaks every 30 minutes to keep your body moving throughout the day. Make an effort to go for a walk at lunch time or after work to stretch your legs and get some fresh air. Walking is beneficial to your spinal health and overall wellbeing.
This Christmas, Remember SANTA
The Christmas season is upon us, which means end of year parties. From catching up with friends and family, to large Christmas parties every night can be a new event this time of year.
This time of year can have a major impact on the spine for many people. Whether it be extensive housework like cooking and cleaning, not having time to get active, or sitting for long periods of time, many people partake in some activities that can be harmful to the spine.
While it’s important to unwind and de-stress from a year that has been even more stressful than most, it’s also important to support your spine this December. To help with that there is an easy way to remember everything you need to do. Just remember SANTA.
Straighten Up
Posture is one of the most important things you can do for your spine. Make sure you’re keeping proper posture and it can help to mitigate back pain. Make sure you have your head, shoulders, hips, and feet in line when standing. When sitting keep your head, shoulders, and hips in line with your feet flat on the floor while sitting.
Active
It may be tempting to let loose around Christmas and forget about your exercise regime but it’s an important aspect of your spinal health. It could be as simple as taking the dog on a walk everyday, as long as you’re getting at least 30 minutes of moderate exercise a day, you’ll be doing your spine a favour.
Neck Up
Looking down at your phone and other devices can be an enormous strain on your neck. Bring your phone to eye level while using it to avoid excessive slouching. You could also consider implementing a “no phone” policy when at social gatherings, and getting a much needed break from technology.
Take Breaks
Christmas is a busy time of year. Putting up your tree, hanging lights, wrapping presents, cooking a Christmas dinner. It all strains the body and especially the spine. Make sure to space out these activities and ask for help where needed. There’s no reason to put undue strain on your back.
Adjustment
An adjustment from a chiropractor could be just what you need to help your spinal alignment and get you back into fighting shape.