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Easter is nearly upon us and for many it’s a time of travel. The last thing you want on your Easter break is to be worrying about your neck or back. Unexpected neck or back pain can ruin a holiday! Let’s look at some prevention tips.

1.     Take Regular Breaks & Move

Your spine loves movement – long periods of sitting in the same position can affect your spine and may cause pain in the neck and back. Moving around improves circulation, eases the stress on the spine and helps reduce fatigue.

If flying, get up often and move. The aisle seat is perfect for this.

2.     Check Your Posture

Poor posture puts stress and strain on your spine. Maintaining proper posture keeps the spine aligned and in its natural position.

When sitting, make sure your back is aligned against the back of your seat and that your headrest is supporting your head. Keep your shoulders straight and avoid hunching or slouching forward. Resting both feet firmly on the floor will also help. If you are driving, adjust the seat and steering wheel to a comfortable position so that you’re not reaching for the wheel.

3.     Lifting Luggage 

Try to pack as light as you can. It will make lifting easier particularly if you are visiting a number of different places. Use a lightweight suitcase with wheels that is easy for you to pull and manoeuvre.

When lifting luggage, bend at the knees and use the leg muscles rather than back muscles to lift. Hold heavy items close to the body, distributing weight evenly on both feet. When you are moving your luggage, lift slowly and in stages to protect your back. If you are carrying a shoulder bag, switch sides to avoid stressing one side of the back.

4.     Stretch

The more often you stretch the better. This is an easy way to increase circulation and keep the spine mobile. Try to take regular stretch breaks during your travels, at least every 1-2 hours.

 

So enjoy your Easter break and if travelling keep safe and think about ways to make yourself comfortable to reduce stress and ultimately make your journey more enjoyable. If you have a need for chiropractic care you can book online at Waverley Chiropractic Centre in Glen Waverley via the website www.waverleychiro.com.au or call 9581 2624.

Happy Easter!

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

Glen Waverley Chiropractor

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 chiropractor

Keep moving with 50%off Chiropractic offer from Waverley Chiropractic Centre. Thinking about seeing a Chiropractor? Back pain, neck pain, headaches? With over 22 years experience Glen Waverley chiropractor, Dr Shaun Beovich at Waverley Chiropractic Centre is offering 50% off your 1st visit for the month of October. Situated at 490 Springvale Rd, Glen Waverley within Healthy Energy, you can book online 24/7 at www.waverleychiro.com.au or phone 88395364.

The offer involves 50% off your 1st consultation, so instead of $80 it is $40. It includes a thorough history and examination, explanation of your problem is and how chiropractic may be able to help and treatment is started on the same visit if chiropractic care is deemed suitable for your presenting condition. Otherwise chiropractor, Dr Shaun Beovich will refer you to another health professional. A digital posture scan will also be included in your 1st visit.

This is a limited offer that finishes 31st October 2017 and is being offered as Waverley Chiropractic Centre celebrates 1 year of service to the Glen Waverley, Mt Waverley, Mulgrave and Wheelers Hill local community. Chiropractor Dr Shaun Beovich started practice in Glen Waverley 22 years ago with his father and chiropractor Dr James Beovich. He then moved to Fiji for 4 years and practised chiropractic there on the outer islands and the mainland. He’s been back in Melbourne since 2000 and started Waverley Chiro last year within Healthy Energy at 490 Springvale Rd, Glen Waverley.

 

Glen Waverley Chiropractor

Thinking about seeing a Chiropractor? Back pain, neck pain, headaches? With over 22 years experience Glen Waverley chiropractor, Dr Shaun Beovich at Waverley Chiropractic Centre is offering 50% off your 1st visit for the month of October. Situated at 490 Springvale Rd, Glen Waverley within Healthy Energy, you can book online 24/7 at www.waverleychiro.com.au or phone 88395364.

The offer involves 50% off your 1st consultation, so instead of $80 it is $40. It includes a thorough history and examination, explanation of your problem is and how chiropractic may be able to help and treatment is started on the same visit if chiropractic care is deemed suitable for your presenting condition. Otherwise chiropractor, Dr Shaun Beovich will refer you to another health professional. A digital posture scan will also be included in your 1st visit.

This is a limited offer that finishes 31st October 2017 and is being offered as Waverley Chiropractic Centre celebrates 1 year of service to the Glen Waverley, Mt Waverley, Mulgrave and Wheelers Hill local community. Chiropractor Dr Shaun Beovich started practice in Glen Waverley 22 years ago with his father and chiropractor Dr James Beovich. He then moved to Fiji for 4 years and practised chiropractic there on the outer islands and the mainland. He’s been back in Melbourne since 2000 and started Waverley Chiro last year within Healthy Energy at 490 Springvale Rd, Glen Waverley.

 

glen waverley chiropractor

Spring has finally sprung! As I write today here in Glen Waverley at Waverley Chiropractic Center looking out over Springvale Rd towards the Victorian Rehab Centre, it’s a beautiful spring day in Melbourne. And so with this weather it’s a perfect time to get your back, back into shape!

For back pain, neck pain, arthritis or any kind of spinal pain walking is a great way to start. Your spine loves movement but with everyday stresses, work, study, driving etc we just don’t spend enough time moving ie walking. We are bound to our seats which not only may lead to back pain, neck pain and headaches but can also lead to poor posture and in particular, forward head posture.

So let’s get moving! It’s free and will be of great benefit to your health. For more tips ring 88395364 or check out www.waverleychiro.com.au and our facebook page https://www.facebook.com/waverleychiropractic/

neck pain glen waverley chiropractor

Ever woken up with a stiff, painful neck? One of the most common complaints from patients that come into Waverley Chiropractic Centre is pain when waking up in the morning. Sometimes the pain can be described as a “crick” or “kink” in the neck. The result is not only pain but an overall decrease in the range of motion of the neck. So, how does this happen?

The main cause of neck pain upon waking is poor sleeping position.

People who sleep on their stomachs typically have the most issues with their necks because of poor positioning. When sleeping on the stomach from 6-8 hours each night the head must be rotated to the left or right when laying it on the pillow so that you can breathe!. During the day we don’t sit or stand with our head turned to one side for 8 hours, so why do it at night?

Another way to develop the “kink” or “crick” is by sleeping on more than one pillow or a pillow that is too large. This will cause the neck to either be pushed forward or to the side too much where it is not aligned with the rest of the spine resulting in misalignment, muscle pulling and pain.

One more factor is that overnight our necks are immobile ie they aren’t moving much. Your spine loves movement so this lack of movement will contribute to any stiffening or locking of the joints.

What does it mean to have a “kink” or “crick”?

This is a term used when the bones, also known as vertebrae, in the neck are locked up and putting pressure on the nerves leading to pain and decreased motion. What chiropractors call a subluxation. Some people like to refer to this as a “pinched nerve”. The locking of the neck may also cause muscle pulling over a period of time that can lead to spasm and inflammation resulting in pain.

How does the “kink” get fixed?

As chiropractors we help to treat the problem in the neck with an adjustment or manipulation. This will allow the bones/joints to be restored to their normal motion in the neck which results in reduced nerve pressure. After the first adjustment, range of motion and pain will start to improve but inflammation is still taking place. The use of ice for periods of 10 minutes at a time will help with decreasing swelling and pain between adjustments.

Once the neck pain has reduced and overall range of motion is restored then it is very important to start a cervical strengthening program.

waverley chiropractic centre
Heading up to the snow this weekend? Here’s some timely information from the Chiropractors Association of Australia.

Winter sports such as skiing are an excellent way to enjoy the colder months. While skiing is an exciting sport, the low temperatures, icy surfaces and high speeds can result in an increased risk of injuries. It is not uncommon for skiers to suffer from muscle soreness and injuries as a result of the strenuous exercise and falls.

While it is not possible to entirely prevent injuries, these tips can help you reduce the risk of injuring and straining your back.

Prepare before you hit the slopes

Skiing is a physically demanding sport that requires strength, endurance and high fitness levels. Whether you’re new to the sport or a seasoned skier, it can take a toll on your body.

It is important to build up your strength and stamina before hitting the slopes. Pre-ski season conditioning can reduce the incidence and severity of injuries. Follow an exercise program that focuses on improving core strength, flexibility and balance.

Warming up prior to a skiing session is also imperative. It doesn’t need to take too long – try some light exercises and gentle stretching for 10-15 minutes before you start skiing, to get your muscles ready for the vigorous exercise ahead.

Start slowly

Most of us ski infrequently and it’s common for there to be a long gap between skiing holidays which means it is easy to be out of shape and out of practice.

Starting slowly and carefully can help reduce the likelihood of injury. Start with at least one warm-up run down the easiest hill to get to grips with the slopes. Only move on to a more challenging terrain when you feel confident in your ability.

Lift properly

Injuries don’t just happen on the slopes. Carrying heavy skis and other equipment can lead to lower back strain. Make sure you lift equipment properly, keeping the back straight and bending at the knees, not at the waist. Avoid turning or twisting the body while lifting heavy objects.

Stretch it out

Skiing includes movements that are sporadic and sudden. This can be potentially stressful for the spine and the surrounding muscles.

It is important to stretch before and after skiing. Stretching allows the muscles to loosen up and may help prevent sports injuries.

If you are looking for a stretching program, try the Straighten Up exercises included in the Straighten Up (Australia) app. These are also designed to improve spinal health, stabilise core muscles and enhance health.

Invest in good equipment

Make sure you use equipment that fits properly and is right for your size. Wearing gear that is too big can be especially dangerous as it reduces the amount of control you have on the slopes and also puts strain on your body.

Know your limits

Avoid skiing on a slope that exceeds your ability level. If you feel like you’re not entirely in control, stop immediately and try an easier slope instead. Keep within your comfort zone until you have sufficient practice and feel more confident.

Remember to listen to your body. If you’re feeling tired, stop skiing. Fatigue can lead to poor judgement so be aware of how you are feeling and rest when you need to.

waverley chiropractic centre. Glen Waverley aging.

Sitting too long is no good. And exercise is good for us. We all know this and it’s something that Dr Shaun from Waverley Chiropractic Centre explains to every patient, old or young. New research from Brigham Young University is telling us exactly how much exercise impacts the aging process on a cellular level. Now that’s good to know!

It all comes down to tiny proteins called telomeres. Theses are the end bits of our chromosomes. “Each time a cell replicates, we lose a tiny bit of the endcaps. Therefore, the older we get, the shorter our telomeres [1].”

The study, lead by exercise science professor Larry Tucker, found that people who maintained consistently high levels of physical activity had significantly longer telomeres than those who were sedentary or even moderately active. At the extreme end of the comparison (i.e. Those with very high levels of physical activity vs. those who were sedentary) this amounted to 9 years difference in telomere length [2].  Between those who were highly active and those who were moderately so, the difference was a lesser but still hefty 7 years.

“Just because you’re 40, doesn’t mean you’re 40 years old biologically,” Tucker said. “We all know people that seem younger than their actual age. The more physically active we are, the less biological aging takes place in our bodies [1].”

What kind of activity? The study used benchmarks of 30 minutes jogging for women, and 40 minutes jogging for men, five days a week [1, 2].  Although the exact mechanism for the preservation of telomeres has not yet been pinpointed, Tucker speculated it could be tied to inflammation and oxidative stress.

“Previous studies have shown telomere length is closely related to those two factors and it is known that exercise can suppress inflammation and oxidative stress over time.

“We know that regular physical activity helps to reduce mortality and prolong life, and now we know part of that advantage may be due to the preservation of telomeres,” Tucker said. [1]”

The study is the second published this year that linked telomere length with physical activity levels. Researchers at the University of California (San Diego) School of Medicine looked at elderly women who sit for more than 10 hours a day [3]. They found these women to have cells that were “biologically older by eight years compared to women who are less sedentary [3].”

“Our study found cells age faster with a sedentary lifestyle. Chronological age doesn’t always match biological age,” said Aladdin Shadyab, PhD, lead author of the study with the Department of Family Medicine and Public Health at UC San Diego School of Medicine [3].”

Their benchmark for physical activity varied somewhat from that used by Tucker and his colleagues. Shadyab et al used 40 minutes of moderate to vigorous physical activity per day as their research parameter.

The study looked at nearly 1,500 women aged between 64 and 95, as part of a larger longitudinal study looking at determinants of chronic disease in postmenopausal women.

“We found that women who sat longer did not have shorter telomere length if they exercised for at least 30 minutes a day, the national recommended guideline,” said Shadyab. “Discussions about the benefits of exercise should start when we are young, and physical activity should continue to be part of our daily lives as we get older, even at 80 years old.”

So the answer for youth is very simple: get moving every day! It may keep you nearly a decade younger than your biological age, even on a cellular level.

References:

[1] “High level of exercise linked to nine years of less aging at the cellular level,” Medical Express, https://medicalxpress.com/news/2017-05-high-linked-years-aging-cellular.htmlretrieved May 15, 2017

[2] Tucker L (2017), “Physical activity and telomere length in U.S. men and women: An NHANES investigation,” Preventive Medicine (2017). DOI: 10.1016/j.ypmed.2017.04.027

[3] “Too much sitting, too little exercise may accelerate biological aging: study,” Medical Express, https://medicalxpress.com/news/2017-01-biological-aging.html retrieved May 15, 2017

chronic back pain glen waverley

Chronic back problems are common place at Waverley Chiropractic Centre. Whether it’s due to unsuccessful previous treatment or it’s just been left too long, many patients present to Glen Waveley chiropractor, Dr Shaun Beovich with chronic back pain. Chronic back problems include pain which can be identified as a persistent ache anywhere on the back. Usually felt in the lower back area, chronic back pain can also cause stiffness, soreness and inflammation. The pain itself may range from mild to severe or from a dull ache to a sharp pain.

People with chronic back pain can often find it hard to undertake normal daily activities and this can affect general outlook on life. Chronic pain can create a perception of harmfulness, which may lead to reduced physical activity and a sense of disability or helplessness.

Chronic pain conditions are commonly associated with insomnia. Poor sleeping patterns and lack of sleep can exacerbate pain and impact quality of life.

What causes chronic back problems?
It is not always possible to identify the cause of back pain. Although pain from a direct injury (such as a sprain or strain) or a medical condition (like a slipped disc or sciatica) may be easier to identify, chronic back problems can also result from lifestyle choices.

People who lead inactive lives and have poor posture are more at risk of experiencing back pain due to prolonged strain on the back and spine.

Here is some interesting research on how the brain reacts to chronic pain. For more information contact Waverley Chirpractic Centre on 8839 5364 or book online at www.waverleychiro.com.au

Chronic pain amplifies the brain’s reaction to new injuries

 

Chronic pain in any one body part may distort the intensity with which a key brain region perceives pain everywhere else.

This is the finding of a study in rats, which was led by researchers at NYU Langone Medical Center, published in the journal eLife, and presented at the annual meeting of the American Pain Society.

Designed to help us avoid injury and be more likely to survive, our brains are wired to generate alarm when we are injured, and fear when we again encounter the same injury source.

The new study supports the theory that chronic pain rewires circuits in a brain region called the anterior cingulate cortex (ACC) to increase “aversion,” the amount of attention paid to, and alarm felt about, any given pain signal, say the study authors. Most previous studies have focused on nociception, the intensity of incoming sensory signals from say a burnt finger, instead of what the brain does with such signals once they arrive.

“We pursued this study because of what we saw in the clinic, where patients with chronic pain, say in the lower back, report much higher than normal pain after surgery in the knee or abdomen,” says Jing Wang, MD, PhD, vice chair for Clinical and Translational Research Department of Anesthesiology, Perioperative Care and Pain Medicine at NYU Langone. “Our study results argue that chronic pain causes distortion in how the ACC calculates pain intensity with system-wide consequences.”

As many as 1.5 billion people worldwide suffer from chronic pain, some from fibromyalgia and several other syndromes where patients are more sensitive to pain throughout the body for reasons unknown.

More Pain Everywhere

Past research had shown that a body part that is the source of chronic pain triggers greater than normal signaling activity in ACC nerve cells when that same area is injured again. The new study is the first to show that chronic pain in one locale causes a greater reaction to pain-causing stimuli throughout the body. Specifically, researchers found that chronic pain in one limb in rats increased the aversive response to acute pain stimuli in the opposite limb.

To understand these mechanisms behind this, Wang and colleagues stitched into a certain spot in the DNA of nerve cells in rats the code for a light-sensitive protein. At the same time, the team implanted electrodes in the AAC to measure nerve cell activity. With these elements in place, the team was able to shine light on the ACC, which reacted with the light-sensitive protein to adjust the activity of nerve cells there as rats encountered painful stimuli, judged their intensity, and learned to avoid them.

The researchers found that chronic pain dramatically increases ACC activity, and that artificially increasing AAC activity made the brain region’s response to low intensity pain stimuli larger than normal, such that it “bothered” the rat much more than it should. By the same token, turning down ACC nerve cell signaling returned the aversive behavioral response, which had been amplified by chronic pain, back to normal.

Beyond pain processing, the study results imply that chronic pain can magnify responses to stimuli that are aversive but not painful, like the responses to light that worsen migraines. Furthermore, the ACC is known to be involved in emotional processes and connected to many brain regions. That, combined with the current study results, suggests that chronic anxiety and depression may also amplify the attention and alarm attached to pain stimuli that would otherwise be too small to bother us, researchers say.

In zeroing in on the ACC, the research team has also provided a rational target for technologies like deep brain stimulation and transcranial magnetic stimulation, which deliver electric currents to reverse nerve cell signaling patterns that cause disease, says Wang. He and his colleagues are already working on related protocols designed to dial back the increased ACC activity linked to chronic pain, with clinical testing expected to begin in 2018.

Article: Chronic pain induces generalized enhancement of aversion, Qiaosheng Zhang, Toby Manders, Ai Phuong Tong, Runtao Yang, Arpan Garg, Erik Martinez, Haocheng Zhou, Jahrane Dale, Abhinav Goyal, Louise Urien, Guang Yang, Zhe Chen, Jing Wang, eLife, doi: 10.7554/eLife.25302, published 19 May 2017.


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