Mark O'Brien Chiropractic

Safety of Chiropractic

Tue, 23 Sep 2025 01:17:44 GMT

Some people are worried about seeing a chiropractor because they think that chiropractic adjustments might be harmful or dangerous. However, the research relating to chiropractic care shows us that it is remarkably safe,1 and it’s effective2 and it’s associated with high levels of patient satisfaction.3

Virtually all forms of healthcare are associated with some risk.5 With the sort of manual or ‘hands-on’ procedures that chiropractors use in everyday practice, it’s logical that there is at least some risk that on rare occasions some people may suffer from an adverse event after seeing their chiropractor.

A number of researchers have reviewed all the published literature relating to the safety of chiropractic care.6-8 According to these reviews, serious adverse events are very rare and most of the time the scientists weren’t sure if the chiropractic care actually caused the event or not.6-8

Chiropractic care has an enviable safety record compared to most other healthcare interventions.1, 4

Because serious adverse events are so rare following chiropractic care, it’s virtually impossible for researchers to accurately estimate how often they actually occur.6 So, there are only rough estimates for serious adverse events. And these estimates range from one in 20,000 to one in several million chiropractic visits.4 But let’s put this into perspective; another study has shown that people who have to go to hospital have as high as a one in three chance of suffering from an adverse event.9

What is more common with chiropractic care is that some people can feel a bit stiff and sore after they’ve been adjusted, but this usually goes away by itself.1, 6, 7

So, according to the best reviews of all the science literature on this topic, we know that being seriously hurt from seeing your chiropractor is extremely rare.4, 8, 9 In fact, the statistics tell us that you are about 10 times more likely to be seriously injured driving to and from your chiropractor’s office than you are from being seriously injured while seeing your chiropractor.10

Despite all of these studies showing how rare adverse events are with chiropractic care, there are still some people who are worried a chiropractic adjustment could cause a stroke. This has also been studied very carefully.8, 11 In two separate studies researchers looked at extremely large patient databases from insurance plans in Canada and America and compared over 2600 patients who had actually suffered from a stroke involving arteries in their neck and they compared them to people who hadn’t had a stroke.8, 11 They looked to see whether the people who had suffered a stroke were more likely to have seen a chiropractor or a medical doctor before suffering from the stroke.

What they found was that people who had suffered from one of these strokes were no more likely to have seen a chiropractor than a medical doctor before the stroke occurred. In some groups, they were actually more likely to have visited a medical doctor than a chiropractor before the stroke.

These studies suggest that patients who suffer from a stroke after seeing a chiropractor probably went to see the chiropractor because they had neck pain or headaches that had been caused by the early stages of the blood vessel damage that ultimately caused the stroke. So, the stroke had already started before they went to see the chiropractor. It also means that there is no greater risk of suffering from a stroke if you choose to visit a chiropractor compared to the risks of visiting a medical doctor.

So, if you or someone you know is worried about seeing a chiropractor, you can rest assured that chiropractic care is associated with very low risk of causing serious harm.6, 7 The risks are so rare that they cannot accurately be estimated,5, 11 and of the risk estimates that have been made, most suggest that serious adverse events associated with chiropractic care happen perhaps every several hundred thousand visits.5, 6 Like any healthcare intervention, some adverse events do of course occur with chiropractic care5, 6 and these adverse events are generally minor and go away by themselves5, 6 and don’t take away from the high levels of patient satisfaction associated with chiropractic care.3

So, despite what some people think, chiropractic has an enviable safety record and you can rest assured that if you go see your chiropractor, you’re in safe hands.

References

Rubinstein SM. J Manipulative Physiol Ther 2008;31(6):461-4.
Coulter ID, et al. Spine J 2018;18(5):866-79.
Gaumer G. J Manipulative Physiol Ther 2006;29(6):455-62.
Rafter N, et al. QJM : monthly journal of the Association of Physicians 2014.
Jevne J, et al. Chiropr Man Therap 2014;22(1):37.
Gouveia LO, et al. Spine (Phila Pa 1976) 2009;34(11):E405-13.
Thiel HW, et al. Spine (Phila Pa 1976) 2007;32(21):2375-8; discussion 79.
Cassidy JD, et al. Journal of Manipulative and Physiological Therapeutics 2009;32(2, Supplement 1):S201-S08.
Makary MA, Daniel M. Bmj 2016;353:i2139.
Administration NHTS. Washington, DC: National Highway Traffic Safety Administration, 2013.

Acknowledgment

What does this mean?

Acknowledgments

Dr. Heidi Haavik – BSc(Physiol) BSc(Chiro) PhD
Dr. Kelly Holt – BSc, BSc(Chiro), PGDipHSc, PhD
Dr. Jenna Duehr – BChiro, BHSC (Nursing), MHSc

Stroke Research Study

There must be some risk?

What is Chronic Pain?

Mon, 28 Apr 2025 08:37:00 GMT

Experiencing pain is normal. Everyone experiences pain now and then.1 Pain is supposed to be protective to make you stop doing things that may be dangerous.2 But chronic pain that has persisted for more than 3 months is no longer protective, nor informative.3

So, what is chronic pain and what can you do about it if you suffer from it?

All pain is created by your brain because your brain has decided that you are threatened and in danger and need protecting.4-9 The interesting thing is that you don’t actually have to have any actual tissue damage to feel pain.10 And if your brain is not aware of tissue damage, you may not feel any pain at all, even if you’ve injured yourself.4 6

All pain is created by your brain because your brain has decided that you are threatened and in danger and need protecting.4-9 The interesting thing is that you don’t actually have to have any actual tissue damage to feel pain.10 And if your brain is not aware of tissue damage, you may not feel any pain at all, even if you’ve injured yourself.4 6

Sometimes pain persists long after tissue damage has actually healed.11 When pain persists for more than 3 months we call this chronic pain. Chronic pain is the second-most common reason people see a doctor and miss work.11 More than one-third of people with chronic pain become disabled by their pain to some degree.12 13

Your pain experience depends on why your brain has decided you need to be protected.

Chronic pain can be mild or excruciating, episodic or continuous, merely inconvenient or totally incapacitating. The pain can be from headaches, joint pain, neck pain, back pain or pain from an injury.

Other kinds of chronic pain include:
- tendinitis
- sinus pain
- carpal tunnel syndrome
- pain affecting specific parts of your body

The common thing with all these types of pain is that the actual feeling of pain is always, 100% of the time, created in your brain.5 8 14 15 This does not mean it’s not real – but understanding that the pain itself is created in your brain is really important for how you can get rid of it. And because pain depends so much on what you think and feel about the pain,2 it’s very important you understand pain properly.

Your pain experience depends on why your brain has decided you need to be protected – why it’s creating the feeling of pain for you in the first place.5 It can, therefore, be very useful for you to try to figure out why your brain may be creating pain for you. What was happening at or around the time your pain started. What makes it worse? What makes it better?

Why is that important? Because we know that the brain can be retrained,16 so you need to use all the tools available to you to retrain your brain to be out of pain.16 Some of the keys to retraining your brain are staying active,17-19 staying positive,20 eating well,21 22 and sleeping well.23

One important way that you can help yourself if you are in chronic pain is to stay active.17-19 Your posture and how you move plays an important role in how you feel and how you experience pain.18 19 Even as little as a short walk every day can help.19 If there are movements you cannot do because of your pain you can still help by imagining these movements.24

We know from neuroscience research that imagining a movement influences the brain in a very similar way to actually doing the movement.24 25 This can help retrain your brain to understand that the movement is not dangerous – because imagining doing the movement will not hurt. You can basically trick your brain into giving you back pain-free movement.24 Play with these sorts of things. Make movement fun. Move in different emotional states, like when you are happy or grateful. Move outside – in the sun, in a park with beautiful plants and flowers. Move in the water.

The movement of your spine is also very important.26 Yoga or simple spinal exercises can be great for this and chiropractic care may be really important to help you move too.27-29 The main focus of chiropractic care is to improve the movement and function of your spine.30-32 This is so important because proper movement of your spine helps your brain know more accurately what is going on, not only just in your spine, but also elsewhere in your body.33 34 And research tells us that chiropractic care can help people who suffer from back pain,38 39 and headaches.40
This is most likely because chiropractic care helps your brain know more accurately what is going on in your spine and body33 41 and may help your brain to switch off feelings of pain, when they are no longer needed. So if you suffer from chronic pain do your best to stay positive,20 move often,18 19 eat well,21 22 sleep well,23 and go see your family chiropractor to help retrain your brain to be out of pain.38 39

References

Katz WA. The needs of a patient in pain. The American journal of medicine 1998;105(1, Supplement 2):2S-7S.
Seymour B. Pain: A Precision Signal for Reinforcement Learning and Control. Neuron 2019;101(6):1029-41.
Holt K, Russell D, Cooperstein R, et al. Interexaminer reliability of a multidimensional battery of tests used to assess for vertebral subluxations. Chiropr J Aust 2018;46(1):101-17.
Fenton BW, Shih E, Zolton J. The neurobiology of pain perception in normal and persistent pain. Pain management 2015;5(4):297-317.
Koyama T, McHaffie JG, Laurienti PJ, et al. The subjective experience of pain: Where expectations become reality. Proceedings of the National Academy of Sciences 2005;102(36):12950-55.
Mitsi V, Zachariou V. Modulation of pain, nociception, and analgesia by the brain reward center. Neuroscience 2016;338:81-92.
Ploghaus A. Dissociating Pain from Its Anticipation in the Human Brain. Science 1999;284(5422):1979-81.
Wager TD. Placebo-Induced Changes in fMRI in the Anticipation and Experience of Pain. Science 2004;303(5661):1162-67.
Wiech K. Deconstructing the sensation of pain: The influence of cognitive processes on pain perception. Science 2016;354(6312):584-87.
Costigan M, Scholz J, Woolf CJ. Neuropathic Pain: A Maladaptive Response of the Nervous System to Damage. Annual Review of Neuroscience 2009;32(1):1-32.
St Sauver JL, Warner DO, Yawn BP, et al. Why patients visit their doctors: assessing the most prevalent conditions in a defined American population. Mayo Clinic proceedings 2013;88(1):56-67.
Webb R, Brammah T, Lunt M, et al. Prevalence and Predictors of Intense, Chronic, and Disabling Neck and Back Pain in the UK General Population. Spine 2003;28(11):1195- 202.
Mallen C, Peat G, Thomas E, et al. Severely disabling chronic pain in young adults: prevalence from a population-based postal survey in North Staffordshire. BMC Musculoskeletal Disorders 2005;6(1):42.
Apkarian AV, Hashmi JA, Baliki MN. Pain and the brain: specificity and plasticity of the brain in clinical chronic pain. Pain 2011;152(3 Suppl):S49.
Atlas LY, Bolger N, Lindquist MA, et al. Brain Mediators of Predictive Cue Effects on Perceived Pain. 2010;30(39):12964-77.
deCharms RC, Maeda F, Glover GH, et al. Control over brain activation and pain learned by using real-time functional MRI. Proceedings of the National Academy of Sciences of the United States of America 2005;102(51):18626-31.
Geneen LJ, Moore RA, Clarke C, et al. Physical activity and exercise for chronic pain in adults: an overview of Cochrane Reviews. Cochrane Database Syst Rev 2017;4:Cd011279.
Booth J, Moseley GL, Schiltenwolf M, et al. Exercise for chronic musculoskeletal pain: A biopsychosocial approach. Musculoskeletal care 2017;15(4):413-21.
O’Connor SR, Tully MA, Ryan B, et al. Walking exercise for chronic musculoskeletal pain: systematic review and meta-analysis. Arch Phys Med Rehabil 2015;96(4):724-34.e3.
Schutze R, Rees C, Slater H, et al. ‘I call it stinkin’ thinkin’’: A qualitative analysis of metacognition in people with chronic low back pain and elevated catastrophizing. British journal of health psychology 2017;22(3):463-80.
Masino SA, Ruskin DN. Ketogenic diets and pain. Journal of child neurology 2013;28(8):993-1001.
Silva AR, Bernardo A, Costa J, et al. Dietary interventions in Fibromyalgia: a systematic review. Annals of medicine 2019:1-29.
Burgess HJ, Burns JW, Buvanendran A, et al. Associations Between Sleep Disturbance and Chronic Pain Intensity and Function: A Test of Direct and Indirect Pathways. The Clinical journal of pain 2019.
Bowering KJ, O’Connell NE, Tabor A, et al. The effects of graded motor imagery and its components on chronic pain: a systematic review and meta-analysis. The journal of pain : official journal of the American Pain Society 2013;14(1):3-13.
Mulder T. Motor imagery and action observation: cognitive tools for rehabilitation. Journal of neural transmission (Vienna, Austria : 1996) 2007;114(10):1265-78.
Laird RA, Keating JL, Ussing K, et al. Does movement matter in people with back pain? Investigating ‘atypical’ lumbo-pelvic kinematics in people with and without back pain using wireless movement sensors. BMC Musculoskelet Disord 2019;20(1):28.
Eliks M, Zgorzalewicz-Stachowiak M, Zenczak-Praga K. Application of Pilates-based exercises in the treatment of chronic non-specific low back pain: state of the art. Postgraduate medical journal 2019;95(1119):41-45.
Li Y, Li S, Jiang J, et al. Effects of yoga on patients with chronic nonspecific neck pain: A PRISMA systematic review and meta-analysis. Medicine 2019;98(8):e14649.
Galindez-Ibarbengoetxea X, Setuain I, Andersen LL, et al. Effects of Cervical High-Velocity Low-Amplitude Techniques on Range of Motion, Strength Performance, and Cardiovascular Outcomes: A Review. J Altern Complement Med 2017;23(9):667-75.
Brown RA. Spinal Health: The Backbone of Chiropractic’s Identity. Journal of Chiropractic Humanities 2016;23(1):22-28.
Hart J. Analysis and Adjustment of Vertebral Subluxation as a Separate and Distinct Identity for the Chiropractic Profession: A Commentary. J Chiropr Humanit 2016;23(1):46-52.
The Rubicon Group. Definition and Position Statement on the Chiropractic Subluxation. [Online] Available at: http://www.therubicongroup.org/#/policies/: The Rubicon Group, 2017:4.
Haavik H, Murphy B. Subclinical neck pain and the effects of cervical manipulation on elbow joint position sense. J Manipulative Physiol Ther 2011;34(2):88-97.
Korakakis V, Giakas G, Sideris V, et al. Repeated end range spinal movement while seated abolishes the proprioceptive deficit induced by prolonged flexed sitting posture. A study assessing the statistical and clinical significance of spinal position sense. Musculoskeletal science & practice 2017;31:9-20.
Gross A, Langevin P, Burnie SJ, et al. Manipulation and mobilisation for neck pain contrasted against an inactive control or another active treatment. Cochrane Database Syst Rev 2015(9):Cd004249.
Gross A, Miller J, D’Sylva J, et al. Manipulation or mobilisation for neck pain: a Cochrane Review. Man Ther 2010;15(4):315-33.
Bryans R, Decina P, Descarreaux M, et al. Evidence-based guidelines for the chiropractic treatment of adults with neck pain. J Manipulative Physiol Ther 2014;37(1):42-63.
Goertz CM, Pohlman KA, Vining RD, et al. Patient-centered outcomes of high-velocity, low-amplitude spinal manipulation for low back pain: a systematic review. J Electromyogr Kinesiol 2012;22(5):670-91.
Ruddock JK, Sallis H, Ness A, et al. Spinal Manipulation Vs Sham Manipulation for Nonspecific Low Back Pain: A Systematic Review and Meta-analysis. J Chiropr Med 2016;15(3):165-83.
Bryans R, Descarreaux M, Duranleau M, et al. Evidence-based guidelines for the chiropractic treatment of adults with headache. J Manipulative Physiol Ther 2011;34(5):274-89.
Holt KR, Haavik H, Lee AC, et al. Effectiveness of Chiropractic Care to Improve Sensorimotor Function Associated With Falls Risk in Older People: A Randomized Controlled Trial. J Manipulative Physiol Ther 2016.

Stay Active

Acknowledgments

Dr. Heidi Haavik – BSc(Physiol) BSc(Chiro) PhD
Dr. Kelly Holt – BSc, BSc(Chiro), PGDipHSc, PhD
Dr. Jenna Duehr – BChiro, BHSC (Nursing), MHSc

Suffering from headaches?

Mon, 28 Apr 2025 08:22:00 GMT

Do you suffer from headaches, or do you know someone who does? If you do, know that you are not alone. The head is actually the most common site of pain in the body. Headaches can range from a mild pain that comes and goes, through to constant intense pain that’s so bad you have to crawl into bed with a bucket in case you throw up!

Headaches, like any pain in your body, are a sign that something is not quite right. Your brain will create for you the sensation of pain if it thinks there is something wrong or if it thinks there is a potential problem.

For example, your brain will give you a headache if you have taken too much medication – letting you know there is some chemical toxicity going on! And some headaches are a warning of life-threatening illness. But for most people, headaches are not a sign of life-threatening illness and are more the consequence of lifestyle and daily behaviour.
We know now, from a lot of neuroscience research studies, that when your spine is not moving properly, this changes the way your brain perceives what is going on in and around your body, the way it integrates other sensory information, and the way it controls your body. ^1-3
The movement of your spine is very important for your brain to know where you are in space, and since you cannot see your spine with your eyes, your brain relies on the information it receives from the small muscles closest to your spine and skull.

Studies suggest chiropractic care may help people suffering from different types of headaches.

If the segments of your spine are not moving properly… what chiropractors call being subluxated… this may, for some people, manifest as headaches. Others may experience back pain. Research has shown that when a chiropractor then gently adjusts these subluxations, it helps the brain to more accurately ‘see’ what is going on in and around the body.

So, when you get adjusted by your chiropractor, if your spinal dysfunction was manifesting as headaches, these may improve. If your spinal dysfunction was manifesting as back pain, then this may get better. If it manifested as colic or bed-wetting then these symptoms may improve, and so on and so on.

Chiropractic May Help

But what does the research say about chiropractic care and headaches? Researchers have reviewed all of the randomised controlled trials that have looked at the effects of chiropractic care or spinal manipulative therapy on headaches.4-6 In these studies, they have compared chiropractic care to sham care or other interventions.

The results show that chiropractic care does really help some people with headaches and migraines! In one study,7 the researchers looked at the effects of two months of chiropractic care in 127 people suffering from migraines. After two months, they found that the people in the study who received chiropractic care got better compared to the control group with all the migraine outcomes that they looked at.

They actually found that for about 1 in 5 people, their migraines almost went away completely after two months of chiropractic care! And for half of the study participants, their migraine frequency significantly reduced. The results of this study suggest that a large number of migraine sufferers respond well to chiropractic care! We don’t know for sure who will respond well, and we don’t know how much of an influence the placebo effect has, but for some people, when they get under chiropractic care, their migraines may almost completely resolve within just a couple of months.

In another study,8 80 patients with chronic headaches that were due to a problem in their neck, called cervicogenic headaches, received 8 weeks of chiropractic care and another similar group of 80 patients received 8 weeks of light massage.

What they found in this study was that the patients receiving chiropractic care improved significantly compared to the control group that received massage. Pretty much all of the pain and disability scores they looked at were better in the chiropractic group.

The chiropractic patients also had fewer headaches and took less medication by the end of the study. The chiropractic patients in this study were actually over 3 times more likely to have a significant improvement in their headache symptoms compared to the patients receiving light massage. These studies suggest that chiropractic care may really help some people suffering from different types of headaches. So, if you experience headaches, why don’t you consider chiropractic care and make sure your spine is functioning well so you can operate at your best!

References

Uthaikhup S, Jull G, Sungkarat S, et al. The influence of neck pain on sensorimotor function in the elderly. Arch Gerontol Geriatr 2012;55(3):667-72.
Haavik H, Murphy B. The role of spinal manipulation in addressing disordered sensorimotor integration and altered motor control. J Electromyogr Kinesiol 2012;22(5):768-76.
Treleaven J. Sensorimotor disturbances in neck disorders affecting postural stability, head and eye movement control. Man Ther 2008;13(1):2-11.
Bryans R, Descarreaux M, Duranleau M, et al. Evidence-based guidelines for the chiropractic treatment of adults with headache. J Manipulative Physiol Ther 2011;34(5):274-89.
Bronfort G, Haas M, Evans R, et al. Effectiveness of manual therapies: the UK evidence report. Chiropr Osteopat 2010;18:3.
Millstine D, Chen CY, Bauer B. Complementary and integrative medicine in the management of headache. BMJ 2017;357.
Tuchin PJ, Pollard H, Bonello R. A Randomized Controlled Trial of Chiropractic Spinal Manipulative Therapy for Migrane. J Manipulative Physiol Ther 2000;23(2):91-95.
Haas M, Spegman A, Peterson D, et al. Dose response and efficacy of spinal manipulation for chronic cervicogenic headache: a pilot randomized controlled trial. Spine J 2010;10(2):117-28.

Acknowledgments

Dr. Heidi Haavik – BSc(Physiol) BSc(Chiro) PhD
Dr. Kelly Holt – BSc, BSc(Chiro), PGDipHSc, PhD
Dr. Jenna Duehr – BChiro, BHSC (Nursing), MHSc

Chiropractic Care & High Blood Pressure

Wed, 05 Feb 2025 07:27:00 GMT

For people with high blood pressure, usually, the best thing they can do to help themselves is to make changes to their lifestyle, like reducing the amount of salt they eat, getting active, drinking less alcohol, and eating a healthy diet rich in fruit and vegetables.2 And these lifestyle modifications often work as well as, or better than, taking blood pressure drugs.3 One other healthcare option that some people turn to when they have it is chiropractic care.

Journal of Human Hypertension Study

This may be because of a study that reported some quite startling results that were published in the Journal of Human Hypertension and gained quite a lot of exposure in the press when it was published.4
In this study, researchers did a randomized controlled trial with 50 patients with early-stage high blood pressure. Half of them received specific chiropractic care that focused on the top of their neck for 8 weeks, and the other half received sham care, or pretend chiropractic care. The researchers were interested in seeing whether the group that received real chiropractic care had a significant reduction in blood pressure compared to the control group.
After 8 weeks, the patients that received chiropractic care showed a significant drop in blood pressure compared to those that received pretend chiropractic care. The average decrease for the real adjustment group was an extraordinary 17 mmHg for systolic blood pressure and 10 mmHg for their diastolic blood pressure. This improvement is similar to what happens when 2 different blood pressure drugs are given together.

The patients that received the real chiropractic care showed a significant drop in blood pressure

So, this study got some remarkable results, but like all studies, it has its limitations. For example, it studied an uncommon type of chiropractic technique that was provided by only a single chiropractor. It was also unclear how sound the methods of the study were, and follow-up studies have failed to find the same results.3

So, research reviews point out that more good quality research is needed to be done to better understand the effects of different types of chiropractic techniques and whether they really have an impact on blood pressure or not.5-6 But, this single study does suggest that, for some people with hypertension, it appears that some types of chiropractic care may help them to better control their blood pressure.

Remember that the chiropractor isn’t directly trying to treat their blood pressure. Instead, they’re trying to improve spinal function, with the aim of improving your brain’s ability to regulate what’s going on in your body. And for some people, this may influence their blood pressure.

So, if you’re feeling stressed out, over-busy, or aren’t looking after yourself as well as you could, then take some steps towards living a healthier lifestyle and get your spine checked by a chiropractor, so you can function at your best.

References

Lackland & Weber. Global burden of cardiovascular disease and stroke: Hypertension at the core. The Canadian Journal of Cardiology 2015;31(5):569-71.
Whelton et al. Jama 2002;288(15):1882-8.
Williams et al. J Hum Hypertens 2004;18(3):139-85.
Bakris et al. J Hum Hypertens 2007;21(5):347-52.
Clar et al. Chiropr Man Therap 2014;22(1):12.
Bronfort et al. Chiropr Osteopat 2010;18:3.

Acknowledgments

Dr. Heidi Haavik – BSc(Physiol) BSc(Chiro) PhD
Dr. Kelly Holt – BSc, BSc(Chiro), PGDipHSc, PhD
Dr. Jenna Duehr – BChiro, BHSC (Nursing), MHSc

Modern life can be very hectic with work and family commitments, endless emails, and constant messages coming through on our phones. When we get stressed out, our blood pressure can rise and we can develop hypertension, which isn’t good for our health. When things get too much for us, we sometimes forget to pay enough attention to looking after ourselves, and we may eat and drink too much and not do enough exercise. If this goes on for too long, it can have an impact on our health. In particular, it can lead to high blood pressure.1

Do you feel busy or stressed out, or that there are just not enough hours in the day to get everything done?

This can be a real problem because high blood pressure, or hypertension, is a risk factor for stroke and other heart diseases that play a role in about 1 in 5 deaths worldwide. 1

The Correct Way to Wear a Backpack

Fri, 18 Dec 2020 03:09:00 GMT

What to look out for…

1. Make sure the backpack is no wider than your child’s chest. This is an area where bigger is not necessarily better! It’s best to look for a bag that is fitted to the child, rather than buying one your kid will grow into - as they might ‘grow into’ back pain too! Bulky bags can cause too much weightbearing, which can negatively affect posture as the child learns to lean forward in attempt to remain balanced.

2. Make sure the backpack has broad, padded shoulder straps. Straps that are padded will be more comfortable for their shoulders and cause less tension, as some of the shock from walking becomes absorbed. Broad straps will ensure the weight of the backpack is not carried too close to the neck and helps distribute the weight evenly across the shoulders.
Remember: Comfort over style!

How to wear it

Pack the essentials. Backpacks should ideally be no heavier than 10% of your child’s weight. Although this is not necessarily to do with the backpack itself; this can be an important consideration when purchasing stationery and books. For example, purchasing a smaller pencil case with the absolute necessities (for bringing home) including lead pencils, a rubber and a ruler can be a lighter option than bringing home the child’s entire pencil case every day. Multi-subject books are also weight saving ideas and encouraging your child to utilize a locker at school if available is always a great move.

Utilise straps to keep the weight centralised. When wearing a backpack, ensure your child uses both shoulder straps. This will keep the weight of the backpack evenly distributed and won’t allow one side of the body to droop down under pressure. It’s important to ensure your child wears the waist straps (if the backpack has this feature). Waist straps can keep the weight closer to the body, which will cause less strain on the back muscles. Adjust the straps to ensure the backpack sits no lower than the hollow of the lower back. Using these straps also allows the hips to carry some of the weight, which will give the shoulders and back some relief!

Place heavy items at the base of the backpack. This will keep the weight close to the spine, where it can be carried more efficiently. Remember to make sure your child is only packing what they need, as the risk of pain and injury becomes greater with consistently carrying heavier weight.

Backpacks should be seen as an important investment for your child. You want to ensure that the backpack you buy will fit the needs of your child during their school years.
Unfortunately, it’s not a ‘one size fits all’ scenario and requires a little shopping around to find the right one. If your child is consistently complaining of back pain due to heavy backpacks, have a chat with us today by booking an appointment on 0427 763 633 . We’ll assess your child’s posture, backpack and how they carry it to ensure they steer clear of any back pain at such a young age.

January means it’s time to get ready for the new school year! If you have kids, you know how crazy this time of year can be. It’s not only taxing on the wallet, but it can be stressful to get everything your child needs prepared in time. An item that’s often overlooked is the backpack. It’s important to nail this staple (get it?) as wearing your backpack incorrectly can both cause pain and lead to back issues as your child grows.

Choosing a backpack is more important than just deciding which colour. Although your kids may want to choose a backpack that is trendy or fashionable, you must take into consideration a few factors. Your child will be wearing backpacks for over 12 years of schooling. According to the Australian Chiropractor’s Association, around 80% of children report that their backpacks are too heavy. So, what can we do about this?

Want to smash your health goals this year?

Sat, 06 Jun 2020 03:03:00 GMT

When we apply this to health goals, we can easily make and ensure the goals are achievable whilst making a meaningful difference to your health and day-to-day life.

S- Set a goal that is specific . If you are wanting to address back pain, work out what it is that aggravates this pain, how this affects your daily activities and what areas you are most concerned about. This information will help your chiropractor tenfold. Some other questions to consider are: what level of improvement are you wanting, and what are you willing to do to make sure this happens? Likely the most important question of them all!

M- Set goals which can be measured . Chat with us about how to measure your treatment success. Some questions to consider in this stage are: what should positive steps in recovery look like and for how often will I need appointments in order to reach my specific goals?

A- Set goals which are achievable . For back pain, reducing or eliminating pain is a process that requires attention through sticking to a regular treatment and rehabilitation cycle. You may need to shift your priorities if you feel as though your busy lifestyle does not allow time to devote to your health. Make an agreement with yourself that you will devote X amount of time to rehabilitation each week. This can include time to see us for treatment and any extra activities recommended by us during your consultation. This may also include remedial massage therapy, exercises for you to do at home or a stretching regime. If your goals are not realistic or achievable, they will not be sustainable in the long run. Consistency is imperative in rehabilitation!

R – Create realistic goals and expectations for your recovery . Unfortunately, recovery is not often a process that can happen overnight. This can be frustrating and stressful as sometimes, as patients, we don’t consider longer recovery timelines. For example, you might be experiencing headaches, which you wish to go away by tomorrow; however, there may be underlying issues that need to be corrected for the headaches to reduce in severity and duration. This is when a medical professional comes in. Your GP or chiropractor will be able to help you work out what a realistic goal would be, depending on your individual case.

T- Create goals that are time bound . Create a time schedule and stick to it. Having regular appointment times, for example, 2pm on Thursdays, may help you remember your appointments and will create a regular routine for your body, which may, in turn help your body respond to the treatment better. It’s also important to consider time when considering your busy schedule and specific back problem. For instance, it’s all well and good to say, “I want no back pain ASAP” but it is more realistic to create a specific date of “I want no back pain by the 1st of May!” This gives you a ticking clock, which then motivates you to get the ball rolling and keep it rolling until you reach your end point.

So, let’s tackle that pain and start the decade off right with SMART goals for the future! This framework can be applied to any other goals you may have – so run them through the SMART test and see how they go! No matter what your goal is in 2020, let us help you get there. Book an appointment today and take the first step to a decade of goal kicking goodness!

It’s a new year which means new perspectives and time to set some new goals for the year ahead. It’s also a time to reflect on your 2019 goals, which goals did you reach, and which were you not able to fulfill? If you are unhappy with your progress in 2019 or just want to set great health goals for 2020, we will introduce a useful tool when it comes to setting your 2020 resolution. ‘SMART’ is a useful acronym for goal setting. It ensures your goals are:

S - Specific

M- Measurable

A- Achievable

R- Realistic

T- Timely

Facts everyone should know about their spine!

Wed, 01 Apr 2020 05:48:00 GMT

Hello everyone! The last week in April sees the celebration of Spine Week 2020. Normally, the leading clinicians and scientists from spinal societies across the globe get together to discuss current spine-related topics and research. This year, unfortunately this physical event has been cancelled, but we’re going to jump on the bandwagon with a blog dedicated to spinal conditions. The spine can be affected by many different conditions and with medicine being medicine, they all sound similar in name and are long tongue-twisters of words. So let us break it down for you…

Anatomy

The spine is a column made up of 24 individual bones called vertebrae, plus the sacrum (5 fused vertebrae) which sits on top of the coccyx, a.k.a the tailbone (usually 4 fused vertebrae). Each vertebra is broadly made up of a large ‘body’ at the front, and a bony arch with various prominences coming off it at the back. The vertebrae stack on top of one another and are separated between each ‘body’ by a disc, whilst the bony prominences at the back form small joints with the vertebrae above and below at each level. These are known as ‘facet’ joints. The spine is also held together by ligaments and have many muscles attaching to them at each level. The spinal cord is housed inside a canal formed by the bony arches being stacked on top of one another.

Spinal conditions

Now we’ve talked a little bit about anatomy, let’s switch focus to how these structures, which make up the spine, can become affected. Here is a brief overview of the ‘spondyls’ (p.s. ‘ spondylos ’ is the Greek word for vertebrae):

Spondylosis : This refers to degenerative changes to the vertebral bodies and the discs. As we age and through wear and tear on our spines, changes can be seen in these structures. Extra bone formation around the border of the vertebral bodies and discs can occur. These small bony spurs are known as osteophytes. If the level of degeneration and osteophyte formation is severe enough, it is possible for one vertebral body to join or fuse with another, which can restrict movement at this segment. Signs that a disc has degenerated includes loss of disc height and hydration levels, and possible bulging. Degeneration of these structures tends to occur slowly through life from around the age of 20-30.
Spondyloarthrosis : This refers to degeneration of the facet joints in the spine. This is also known as facet joint osteoarthritis. These joints are affected in a similar way to what our knee or hip joint might be if they degenerate as these joints are also covered in cartilage, surrounded by soft tissue membranes and filled with fluid. The facets allow and restrict certain movements depending on what region of the spine they are in. The cartilage breaks down, bony spurring develops and the soft tissues that surround the joints can become worn and stiff over time.
Spondylitis : This refers to an inflammatory disease that affects the spine. There are many different inflammatory diseases that can impact the spine. Examples include Ankylosing Spondylitis, Reactive arthritis, Psoriatic arthritis, Enteropathic arthritis and Rheumatoid arthritis. These diseases affect the body in a much broader way than just inflammation in the spine. They also affect the different systems of the body, including the digestive, cardiovascular and urinary systems. These conditions are partly managed with use of medications designed specifically for inflammatory disease.
Spondylolysis : This refers to a defect or fracture of part of the arch that makes up the back part of a vertebra. This is usually brought on by repetitive excessive loading of the spine into backwards bending (extension), as seen in dancing, gymnastics and cricket. There may also be a genetic link which leaves certain individuals weaker and more susceptible to this injury. It is a common cause of low back pain in teenagers due to increased activity levels at this age.
Spondylolisthesis : This refers to the forward ‘slipping’ of a vertebral body on the one below it. This can occur as a direct result of a spondylolysis, or may occur secondary to degeneration, trauma, serious bone disease, or developmental abnormalities. If the slippage is severe enough, it can press onto the nerve tissue coming out of the spine and cause potentially serious problems that may require surgical intervention. This condition most commonly affects the lower lumbar spine and is a potential source of low back pain, particularly in those who have an increased curve in the low back.

We hope that's cleared up the confusion. Importantly, a degenerated or diseased spine on an image does not necessarily mean it will give you pain. Take 100 random adults off the street with no reported history of back pain and over 80% of them will have some signs of degeneration in their spine. Our spines and bodies are wonderful structures and adapt very well to change.

Want to look after your spine now for later in life? Call us on 07 4721 1011 to book an appointment and we will assess your movement and point you in the right direction. You don’t have to be in pain to come and see us here at Mark O’Brien Chiropractic.

What is Scoliosis?

Wed, 26 Feb 2020 05:48:00 GMT

Have you ever been told you have a scoliosis but have no idea what it means? Well, this month you’re in luck! Our blog will give you the low-down on scoliosis, so you don’t have to feel like you’re in the dark anymore.

The spine can be broken up into four main areas from top to bottom:

Cervical = 7 vertebrae
Thoracic = 12 vertebrae
Lumbar = 5 vertebrae
Sacro-coccygeal = approximately 9 fused vertebrae (we say ‘approximately’ because there is variation from person to person)

Keeping our side view, the cervical and lumbar regions take on a c-shaped curve, whilst the thoracic and sacro-coccygeal regions take on a reverse C-shaped curve. The spine is happy this way, but not all spines stay this way.
Going back to our front or back view, sometimes a sideways curve develops which takes the spine out of its straight line. This is ‘scoliosis’.

Types of scoliosis

Each case of scoliosis can be categorised into either:

Functional : The curve in the spine is being caused from an issue elsewhere in the body. A common example here is a difference in leg length causing the hip to hitch up on the longer side. The spine will curve to the side to compensate and keep the eyes level with the horizon. If we take the legs out and have the person sit down, the curve will straighten or resolve completely.
Structural : There is an actual physical curve in the spine of which the cause could be numerous, such as prior trauma or genetics. For example, a person has a sideways curve, but no difference in leg length is seen. These types of scoliosis need to be monitored carefully to ensure they do not progress and lead to complications in the future.

For 80% of cases, scoliosis has no clear cause. These cases are called ‘idiopathic’ and they can happen at any stage in life from infancy to adulthood. The most common time for scoliosis to develop is during adolescence, with females being more affected than males. Sorry ladies!
The remaining 20% of cases have known causes stemming from neurological disease, genetic defects, osteoporosis and age-related degeneration (and many others).

Lots of people have small sideways curves in their spines and aren’t even aware of it because they are symptom-free. It’s actually rare to find people with perfectly straight spines. It’s when the curve of the spine progresses to a more severe angle when problems start to arise.

Common signs and symptoms include:

Poor posture , including uneven shoulder or hip heights
Shoulder or rib humping when bending forward
Muscle weakness
Pain anywhere along the spine or around the neck, shoulders, ribs or hips

For a lot of people there is an aesthetic element to scoliosis due to the fact it can cause altered posture and humping. This is often a driving factor behind why people seek help in the first place. Progressive or severe cases of scoliosis can have a negative effect on the rib cage leading to breathing and heart problems. If scoliosis is caught early and the correct treatment is given, then there is a good chance these types of problems can be avoided altogether.

You mentioned treatment?

We did! The good news is there are lots of treatments available. The first thing you should do is see us for a full assessment. Some cases can be resolved relatively easily. Take our above example of the functional scoliosis driven by a difference in leg lengths. Prescribing a heel raise or orthotics in this case can help to correct the leg length issue, which will help to reduce or resolve the scoliosis. Not all cases are as simple as that, but we do see it.

Structural cases need to be caught as early as possible for the best outcomes to occur. Treatment can consist of a combination of spinal manipulation (to treat pain and movement issues), mobility and strengthening exercises, and bracing methods (to re-train the spine position and stunt progression). There is widespread evidence on the use of the Schroth method and SEAS ( S cientific E xercise A pproach to S coliosis) program in the treatment of scoliosis. Have a chat to us about these next time you’re in the clinic to learn more!

With these awesome treatment options in place, it is becoming increasingly rare to see a scoliosis case go down the route of spinal surgery to correct alignment. These options are there for severe cases that do not respond to the above methods first. The key is early detection! So please do not hesitate in contacting us on 07 4721 1011 if you have been told or think you have a scoliosis. We are here to help guide you from start to finish!

What is scoliosis?

Let us first start with some anatomy. If you look at a spine from the front or back, each bone segment (or ‘vertebrae’) that makes up the spine should sit on top of each other in a nice straight line. Change the view to look at the spine from side-on and you will notice that there are inwards and outwards curves at different levels from top to bottom. These are natural curves and this structure is how the spine functions at its best to allow us to move whilst supporting all of the components that attach to it, inside our bodies.

Attention students with back pain!

Wed, 05 Feb 2020 02:47:00 GMT

Are you a student? Whether you’re studying at school, uni, part-time or doing home-study, this blog is for you! Looking at research, we know that back pain in students is higher than desired, so read on to find out what you can do to take care of your back while studying in 2020.

Did you know that poor back health can lead to headaches, pain and fogginess? Back pain can even lead to poor mental health as well! Getting a distinction in your studies will be much harder if you can’t focus properly, both in class and out!

Good news = You’re not alone

A 2018 study by Cureus suggests that prevalence of lower back pain in students is high. Other symptoms reported include:

bad posture
fatigue and poor concentration
headaches
vision changes (including aching behind the eyes)
neck pain; and
most significantly, STRESS!

What you can do

We know that stress is a real contributor to adaptive posture, subsequent pain, tightness and poor concentration, so minimising stress is one of the best things we can do to prevent pain. A 2018 study from the Annals of Behavioral Medicine suggests that those who predict their stress can better prepare for it and therefore minimise its effects. Planning is a great tool to achieve this.

However, if your plans go out the window and you find yourself binging that new Netflix show, you still have time to manage your stress. Recognise what needs to be done and plan a way to achieve it. Set yourself timeframes for achieving tasks and attempt to limit distractions by studying in quiet parts of the library or home.

This is where another coping mechanism comes in. Regular breaks and meditation! You may think you don’t have time for meditation, but meditation can be as simple as closing your eyes and slowing your thoughts for five minutes while you wait for the bus.

Stretching is another important coping mechanism. When you start to feel tightness due to static posture (staying in one posture behind your screen for hours at a time), stretching your neck, arms and back is great. Try these simple exercises: shoulder shrugs, neck rotations, neck side stretches, shoulder blade squeezes and mid back stretches.

Exercise may seem like a timewaster when you’re stressed, but going for a walk around the campus, or checking out the Uni gym can be great ways to relieve stress from both the mind and body.

If your pain is persistent or affecting your study or sleep schedule, it may be time to visit a chiropractor. Chiropractic care helps to relieve this pain without the use of expensive pain medications. Chiropractors treat patients of all ages and it’s never too early or too late to seek treatment. Often, the key to relief is one call away! If you have any questions, or you would like to know more call us today on (07) 4721 1011

Sore back while travelling? Read this!

Wed, 27 Nov 2019 03:51:00 GMT

Limit excessive bag weight

We know, we know… We only pack the essentials, right? It’s hard to cut down on excessive baggage sometimes, but a lighter load means less pressure on the body

Alternate between right and left arms when pulling heavy suitcases

Suitcases that have wheels on each corner are a fantastic alternative as the weight is more evenly distributed. If you are travelling with a satchel or heavy handbag, make sure to alternate between shoulders when carrying the item. Straps holding heavy items on one side of the body will put the spine out of balance, as the body naturally tips to the side to accommodate the heavy weight. If you can, swap to a backpack!

Have you ever strained a muscle while pulling a heavy suitcase, or retrieving a slightly over the limit carry-on from the overhead luggage compartment? Enduring pain or injury while travelling is more common than you think! With proper attention, load-carrying techniques and regular stretching, pain while travelling can be a thing of the past! We have compiled some simple tips to help conquer the most common causes of injury when travelling, because that is the last thing you want this holiday season!

Hold the item close to the body

When a weighted item is held away from the body (such as lifting an item into the back of your boot with your arms outstretched) the muscles will work harder to maintain that weight. This can cause fatigue and, in some cases, injury. So, hold your heavy items as close as possible to avoid injury. And try to place close to the ground or waist height. That’s right – no hiding heavy presents on the top shelf in your wardrobe!
So, your suitcase is checked in and your boarding has commenced, or your boot is packed and you’re on the road. There are a couple of things to be wary of when settling in…

Neck posture

Newer planes are sometimes fitted with device holders on the back of each seat, to firmly secure your device and position it so you have a comfortable viewing experience. These are real lifesavers for preventing pesky neck pain! They are usually placed directly above the tray table, so that your line of sight is perpendicular to the device, limiting neck strain. Simply place your tablet or device in the holder and sit back and relax while you watch your favourite show!However, if you’re on a plane that doesn’t have this convenient feature, make sure you use a stand of some sort, and take regular breaks to go for a walk and stretch your neck and back. Or if you’re holding your tablet, place your elbows on the tray table for support. You may be dying to see the latest movie releases, but the last thing we want is for your neck to be curled forward as you strain to watch on your low screen.When travelling in a car, you can get some nifty back-of-the-seat tablet holders for the kids, so their necks are protected too!

Restless legs

Sitting in a cramped plane or car for long periods of time is certainly not a comfortable experience. If you are an active person, your body won’t be used to it and your legs may start to feel restless. Don’t fret - in many cases this is normal, and the Australian Chiropractors Association (ACA) suggests useful tips for minimising this.Snagging an aisle seat in the plane will allow you to stretch your legs more freely. You’ll also be able to take a stroll to the loo without awkwardly stepping over the seats beside you. The ACA also suggests stretching every 1-2 hours, especially after sleeping. And in cars, plan stops into your journey to stretch those legs (and let the kids run wild). Stretches such as rolling the ankles, flexing and pointing the feet can help to stretch lower leg muscles and prevent restless legs. Finally, check out the ACA’s very own app, which will help to stretch that strained neck, fatigued back or stiff legs after an uncomfortable (or long!) plane or car trip.

Stress

Holidays are meant to de-stress us, however statistics show us that they can actually elevate stress levels. The most common reasons for this are coping with financial and time constraints. As we know by now, the body holds onto stress in various ways. This stress may cause pain, and in some cases may aggravate existing injury. Harvard Medical School suggests keeping holiday goals realistic, so planning and organising ahead of time can help limit stress. However, if you feel your body has held onto this stress, give the clinic a call to book an appointment. We will be closed from the 23rd of December until the 6th of January over the holiday period, so make sure to book in before or after that time.

Travelling can be taxing on the body, but it doesn’t have to be! We hope you can take on board (get it?) these simple tips for a pain free travelling experience. Here at Mark O’Brien Chiropractic we wish you the safest of travels and keenly await your return! Safe Christmas break everyone, we hope you have a wonderful time full of rest, family and friends.

Harvard Medical School (2018). Holiday Stress and The Brain . Retrieved from https://neuro.hms.harvard.edu/harvard-mahoney-neuroscience-institute/brain-newsletter/and-brain-series/holiday-stress-and-brain
Australian Chiropractor’s Association (2019) Travel Tips for the Holidays . Retrieved from https://chiropractors.asn.au/component/k2/item/137-travel-tips-for-the-holidays

Chiropractic costs: Myths DEBUNKED!

Wed, 27 Nov 2019 03:33:00 GMT

Welcome to December’s blog! Can you believe we made it to the end of 2019? That year went way too fast! This month’s blog will focus on debunking important myths about payment methods. With the holiday season in full swing, our wallets seem to become quite light - and this can last for months after Christmas. If you are thinking about trying chiropractic treatment and are worried about the cost, you can be assured that there are many ways to finance your important recovery.

Myth : Chiropractic is not covered under Medicare.

Fact : While chiropractic services are not bulk billed, there is a Medicare rebate scheme that you may be eligible for. This could give you a specified number of sessions that will be covered under Medicare each calendar year. This is called a Chronic Disease Management plan, we call it CDM for short; (it used to be called an Enhanced Primary Care Plan (EPC)). CDM plans will be made by your general practitioner (GP) based on your individual needs and circumstances. Eligibility requirements dictate that your injury or condition is chronic or complex. This may seem rigorous, however, chronic can mean suffering a condition (or likely to suffer) for longer than 6 months. You can receive up to 5 visits each calendar year- so make sure to mention this to your GP if you think you may be eligible. Arranging for an CDM plan can take around two weeks, so consult your local GP today to inquire about this program.

Myth : Chiropractic is not covered under private health insurance.

Fact : Many chiropractic services are covered under private health including initial consultations, re-assessments and regular visits. However, your individual level of cover will determine the gap you pay for our services. You will have to lodge a manual claim (either online or by visiting your healthcare provider) post appointment. If you are making a manual claim, remember to provide your receipt, which will have costs and item numbers needed to make a claim. If you have any questions about your level of cover, consult your private health insurer. Our friendly receptionists would be more than happy to answer any additional questions you might have about private health when you pop in next.

Myth : Veterans cannot receive subsidised chiropractic visits.

Fact : The Department of Veterans’ Affairs, or DVA for short, may cover the cost of your treatment if you are a holder of a DVA White or Gold Health Card (for more information, please visit www.dva.gov.au/factsheet-hsv13-chiropractic-services ). Like CDM plans, you must be referred by a GP, who will help manage your condition across the 12-visit treatment cycle you may be eligible for. This will cover you for 12 visits, or up to one year, whichever ends first.
After this cycle, your chiropractor will provide a report to your GP, which will aid in determining whether another referral is required. If you would like to find out more about this program, consult your local GP and have a chat with our friendly team today.
Although this is not an exhaustive list and there may be methods of payment that we have not mentioned, these are key questions that we often hear at Mark O’Brien Chiropractic. Chiropractic treatment is an affordable method of healthcare, and there are many ways to finance your recovery, maintenance and continued vitality. And of course, prevention is always best, so regular maintenance sessions will be cheaper in the long run! If you would like to discuss payment methods further, please chat to our experienced and knowledgeable reception staff who will be more than happy to walk you through your options. Remember: your health is the most valuable investment you can make.

Chiropractor’s Association of Australia (2019). Fact Sheet: About Chiropractic. Retreived from https://chiropractors.asn.au/images/stories/Files/Chiropractic%20Fact%20Sheets/Fact-Sheet-2010-Chiropractic-April13.pdf
Chiropractic Melbourne (2019). Medicare Rebate for Chiropractic Care in Melbourne . Retrieved from https://chiropractormelbourne.com.au/rebates/medicare-rebate-chiropractic-care.html
Australian Government- Department of Veterans’ Affairs. (2019). Factsheet HSV13 - Chiropractic Services. Retrieved from https://www.dva.gov.au/factsheet-hsv13-chiropractic-services

It might be time for a new pillow…

Wed, 23 Oct 2019 05:56:00 GMT

Is your neck feeling stiff when you wake up? Are you starting the day with a headache? Neck pain and headaches first thing in the morning tend to point to one thing… you need a new pillow!

Welcome to our November blog, can you believe there’s only one month ‘til the fat man in the red suit comes? This month, we’re talking about something that could make a big impact to your daily life: Chiropractic pillows. But how do you know that you even need one? There are a number of factors to take into consideration when purchasing a new pillow. Let’s discuss!

Signs of a tired pillow

We spend a third of our life in bed, so you can see why having a good pillow could change your life! Your health is an investment - so your pillow should be too. Some common warning signs we see at Mark O’Brien Chiropractic are:

Restless sleep: Restlessness will often go hand in hand with neck and shoulder pain. Restless sleep can also put pressure on the body and hinder the recovery process.
Waking fatigued: This is a key indicator that your pillow may be worn out. When the body holds onto tension, it cannot properly enter a relaxed state. The body needs to enter a fully relaxed state to produce quality sleep, which proves difficult when you’re uncomfortable or tense during the night.
Chronic neck or shoulder pain: Neck and shoulder pain that won’t budge with treatment may be an indicator that your pillow is a culprit in this situation. Flat pillows or those that are too firm are the common suspects and may cause neck and shoulder pain.

These issues can lead to worse effects on the body when chronic pain is accelerated by fatigue. If the body is not properly rested, it cannot heal itself effectively (as most of our healing happens during sleep!)

How are Chiropractic pillows better for my body?

A Chiropractic pillow will have contours that support the normal curvature of the neck, allowing the spine to rest. This is especially important for side sleepers. If you rest on a flat pillow on the side of your body, your spine will be unnaturally curved. This can cause stress and tension. A good pillow, such as a Chiropractic pillow will align the body when lying on the side.

Some Chiropractic pillows will have a high and low peak. These pillows are especially supportive to back sleepers, as they align the neck, whilst normal pillows will put the neck on an unnatural angle which can lead to pain.

Chiropractic pillows are often referred to as Cervical pillows - the name pertaining to the part of the spine the pillows can support. The pillows are often made of super breathable memory foam, which helps the body to regulate temperature, which can stimulate good sleep. Some pillows are also inflatable, making them portable and convenient for travel.

Chiropractic pillows will help with supporting the neck, allowing the body to hold a good sleeping posture and help prevent headaches due to muscle tension. Chiropractic pillows are often designed with two peaks; an indentation in the middle of the pillow allows for a larger peak at the top of the pillow and another peak at the bottom. This form will cradle the neck properly, especially when lying on the back and on the side.

To summarise, Chiropractic pillows can help the body hold good sleeping posture, which can be a great preventative measure for headaches, neck pain and restless sleep. Talk to us for advice on whether Chiropractic pillows are right for you. Until next month, stay well rested!

--- ENDS —

Why is my neck sore all the time?

Wed, 25 Sep 2019 06:07:00 GMT

One of the most common questions we get asked at Mark O'Brien Chiropractic is “why is my neck sore all of the time?”. You can rejoice in knowing that you’re not alone, and that there is a solution!

Neck pain is one of the most common ailments that we treat at our clinic. It’s even more present in modern life, with handheld devices and increased workplace stressors playing major roles in the frequency and severity of the issue.

Common Causes

Research suggests that the prevalence of handheld devices such as mobile phones and tablets is bad for our posture. This is because, when viewing a device, our neck is lowered, and our shoulders typically roll forward. This position alone does not cause pain and discomfort. However, if you think about how much you use your mobile phone daily and for how long at each sitting, if your posture is not up to standard – that’s when it can become an issue.

Device usage is not the only culprit when it comes to neck pain. Bad posture when walking and sitting will also cause tension and stress in the shoulders and neck muscles. Other factors such as frequently carrying heavy backpacks or satchels can put pressure on the neck. Mental stressors can cause the body to hold onto stress in the form of tense muscles. These issues can definitely be minimised or prevented entirely by introducing healthy habits. However, issues like sports injuries and car accidents are typically unforeseen and are significant contributors to chronic neck pain.
Some symptoms that are linked to neck pain include pain in the mid-back and shoulders, as well as tingling or numbness in the arms, hands or fingers. Muscle tension, headaches and dizziness may also be present.

How Can We Improve Neck Health?Making sure your neck is aligned, strong and capable of a healthy range of motion reduces the chance of neck-related pain. Some preventative measures include:

Stretching the neck - The neck should be able to stretch from side to side at a 45-degree angle. Putting your chin to your chest is also a great way of checking neck flexibility. You should aim to stretch your neck if you have kept it still for a length of time. Stretching your neck can be done just about anywhere, anytime! You may want to choose the time and place when at work, to avoid some strange looks though.
Stretch your back - Neck pain can have a variety of causes and can often be linked to issues in the lower back. So, it’s best to stretch the entire back on a regular basis. Yoga incorporates back stretches and is a great-low impact exercise option in order to remain mobile and pain-free!
Assess your posture - Be sure to fix your posture when you notice your shoulders and head starting to droop. Good posture can help alleviate stress and muscle tension which ultimately lead to pain in the neck.
Strengthen your core. This one is important! Learn how to engage your deep abdominal muscles and pelvic floor, and work on all those muscles that wrap around your spine. A strong core is key to injury and pain prevention – yes, even in your neck!
Book in to see your chiropractor - This one is particularly important if you are already experiencing neck pain. Chiropractic adjustment is one of the best ways to alleviate neck pain as it allows interferences to be unblocked, allowing for greater function of the upper spine, making sure your neck is healthy and strong. Gentle chiropractic approaches can also help (so if you don’t like manipulations, that’s ok!).

Neck pain is becoming increasingly common in this day and age. It has a variety of causes - most of which can be managed by implementing simple changes to your daily routine. Pain can be minimised and prevented through stretching and maintaining a great posture. So, until NECKS-time, (see what we did there) keep that neck a-stretchin!

References

Al-Hadidi, F., Bsisu, I., AlRyalat, S. A., Al-Zu'bi, B., Bsisu, R., Hamdan, M., ...Samarah, O. (2019). Association between mobile phone use and neck pain in university students: A cross-sectional study using numeric rating scale for evaluation of neck pain. PLoS ONE, 14(5), e0217231. Retrieved from https://link.gale.com/apps/doc/A586083029/AONE?u=cqu&sid=AONE&xid=c3331ab3 Chiroshop (2013). Neck pain: The natural, healthy and effective solution. Retrieved from www.chiroshop.com.au

Stress: How your fight or flight mode could be dangerous!

Wed, 18 Sep 2019 06:18:00 GMT

The subconscious reaction called the fight or flight mode is a primal mechanism that served ancient civilizations with the stamina needed to escape the jaws of a dangerous predator. Now, us humans are the most dangerous species! So why do we still have a need for this fight or flight response?

Welcome to our September blog, where we investigate this Autonomic Nervous System response that may be doing more harm than good. It actually has a name: ‘Sympathetic Dominance’ and it can cause a whole range of issues if left unchecked.

How does it happen?

Sympathetic Dominance can occur when the body is in a state of stress for periods of time. Although it can be harmless to become stressed from time to time, if it occurs frequently, or for extended periods of time, functions of the body will become worn. Stresses in everyday life such as work, financial, relationship or health pressures can become overwhelming to the mind and body. It’s not healthy to be consistently stressed or constantly in a state of survival.Our flight or fight response used to come into play when you crossed paths with that pesky crocodile, brown snake or historically speaking, that saber-tooth tiger who is looking for its lunch! Your body decides whether to run, or stay and fight, and this puts stress on the body. Sometimes this stress can be good (think ‘good nerves’ before a competition that allows you to push that bit harder), and sometimes people react negatively to it (like when it becomes too much and you get performance anxiety). These days, more often than not, that saber-tooth tiger has become ‘work stress’, or ‘money troubles’ – everyday stress.

What’s the science behind it?

The Autonomic Nervous System is responsible for our unconscious bodily functions such as our heartbeat and breathing. It’s broken into two parts which exist in a weighted scale type balance. When one side is more dominant, the other goes into recession. The two sides are called Sympathetic and Parasympathetic. Your Parasympathetic nervous system controls four key areas: rest, digestion, reproduction and repair. Sounds important, right? So, what happens when the Sympathetic side is more dominant? Just like Yin and Yang, opposite effects are often complimentary. Sympathetic dominance will cause your fight or flight mode to become activated, which basically feeds the body’s survival instincts. This can be shown through increased blood flow to skeletal muscles, sweating, increased heart rate, heightened blood sugar and blood pressure levels and tightened calf muscles. Too much of this can become dangerous as blood flow to intestinal organs decreases as a result.

Are there long-term complications?

When the body is in survival mode frequently or for lengthy periods of time, lasting adverse effects can occur. These include:

High blood pressure
Trouble sleeping
Digestive upsets including bloating, diarrhoea or constipation
Anxiety or depression
Shoulder and neck tightness
Sensitivity to light and noise
Hormone imbalances such as POS and Infertility
Headaches or Migraines

Some of the symptoms may be obvious. However, internal issues may be forming, little to your knowledge. These include: Thyroid or Gallbladder problems, increased blood clotting and issues with inflammation.

Are there linked conditions?

Longstanding Sympathetic Dominance can also cause Leaky Gut Syndrome. Leaky Gut Syndrome is where the body suppresses the digestive system, which causes the lining of the gut to become porous; allowing for undigested food particles, toxins and waste to seep into the blood stream. This can become apparent through symptoms such as:

Bloating and water retention
IBS, Crohns Disease or Ulcerative Colitis
Diarrhoea or constipation
Inflammation of the skin (dermatitis, eczema, psoriasis)
Autism Spectrum Disorders

It is important to be vigilant about these symptoms and understand that they can be indicative of a bigger underlying problem, such as Sympathetic Dominance. So, let’s address the question on everybody’s lips:

What can I do about it?

Dr Wayne Todd, Author of Sympathetic Dominance Protocol suggests there are ways to assess and treat these symptoms which are linked to Sympathetic Dominance. Here’s how:

See your regular Chiropractor and ask for a functional neurology review.
Book in for regular adjustments and complete at home posture exercises. Specific spinal and rib adjustments can respond with at-home treatment to help treat the issue.
Ask us about supplements that can help the body to process the inflammatory burden on your body.
Schedule time in your day to do nothing. Yep, you heard us correctly. Meditation, yoga, or a calming book can help the mind to rest, which in turn allows the body to rest. Remember, Sympathetic Dominance is caused by stress, so the best way to fight it is to de-stress.
Feed your body with the right nutrients. This one may seem obvious, but it is increasingly important to be wary of your diet in times of stress, despite how alluring the McDonalds drive through may seem after a long day at work.

So, there you have it, folks. Stressing about work is not worth it in the long run - especially when mental stressors start to manifest as bodily stress. It’s important to remember that the mind is one of the most powerful tools in recovery. Maybe it’s time to book some annual leave. Until next month, stay stress free!

References Todd, W (N.D). Sympathetic Dominance. Retrieved from: www.sdprotocol.com.au

Todd, W (N.D). Leaky Gut Syndrome. Retrieved from: www.sdprotocol.com.au

Text neck - could you have a tail on your spine?

Wed, 28 Aug 2019 06:33:00 GMT

New paragraph

If you find yourself using your smartphone daily, you could have a tail growing on your spine. Yes, you read that right!

Ok, ok, so that is the sensationalised headline coming from the media, but the research is real. According to a 2018 study, a number of young people were reported to have a boney growth on the back of their skulls. The growth, referred to as an enlarged external occipital protuberance (EEOP) is a boney spur at the base of the skull which can measure up to 3.1cm!

This is a relatively new phenomenon, and most common in 18-30-year-old males. Therefore, it has been linked to the effects of bad posture and ‘text neck’ for extended periods of time.

What is text neck?

Text neck is a form of bad posture caused by excessive mobile use. It is characterised by pain in the neck and back due to excess strain. Strain may happen due to bad posture such as dropping your head downwards at your phone. The head is quite heavy, weighing on average 5kgs. When the head is pointed downwards, the muscles, tendons and ligaments surrounding the cervical spine (your neck) are strained, which can cause injury. Moreover, the more incorrectly angled the head is, the more pressure the neck is put under in order to absorb and distribute the additional weight.

How can we minimise the effects of text neck?

Solutions often focus on reducing screen time. For some, this may lead to healthier online habits and reduce strain on the neck. However, this may not be sustainable; especially if your work requires you to frequently use a smartphone. So, we have devised some tips to reduce the effects of text neck without reducing screen time!

It all starts with posture. Awareness of your posture is important when beginning to correct it. If your overall posture is poor to begin with, start by correctly aligning your back. This will help lead into correcting your neck posture. When holding a device, hold it at eye level. Although this may look silly, holding a phone at eye level will avoid your head dropping forward. Keeping your back in a tall and supported position will result in less pain over time!
Call instead. It may be worth calling instead of texting! When we engage in a phone call, the posture of the neck is straightened, which is much more effective for spinal health. We understand that sometimes it is more convenient to text, however if you feel that the conversation will continue beyond a few texts back and forth, nip the topic in the bud with an old-fashioned phone call. Your neck will thank you for it!
Stretch out tension in the neck after use. A couple of minutes of neck stretching can help to release tension and can be an effective way to reduce pain and stiffness. Stretch your neck by moving slowly from side to side and up and down — holding each stretch for a couple of deep breaths.

Although the above tale of the spinal tail is an alarming one, it is important to be aware of how our phones impact our posture. An EEOP on the spine of some young people is causing alarm in medical professionals, who attribute the cause of boney mass to overuse of mobile phones. Mobile phones certainly aren’t disappearing any time soon, so it is important that we use our phones in a safe and effective manner to minimise pain on the upper spine. If you are worried about text neck, for yourself or any of your family members, come in and see us for an assessment. Our friendly team here at Mark O’Brien Chiropractic are always happy to answer your questions and alleviate any concerns you may have.

References

Ammerman, J (2019). Is Your Cell Phone Killing Your Back? Retrieved from: https://www.spineuniverse.com/wellness/ergonomics/your-cell-phone-killing-your-back

Hale, T (2019). Smartphones Might Be Having A Bizarre Effect On Your Skull. Retrieved from: https://www.iflscience.com/health-and-medicine/smartphones-might-be-having-a-bizarre-effect-on-your-skull/

Healthline (2019). 6 Chiropractor-Approved Exercises to Fight Text Neck. Retrieved from: https://www.healthline.com/health/fitness-exercise/text-neck-treatment

Tools down for Tradies National Health Month

Wed, 31 Jul 2019 01:08:00 GMT

New paragraph

Calling all tradies! It’s important as a tradesman or tradeswoman to look after your tools and equipment. Afterall, they can be expensive to replace! But perhaps the most important tools to a tradie are your health and body! They are tools that allow you to continue your job safely and ones that aren’t easily replaceable.

Welcome to our August blog. This month is ‘Tradies National Health Month’. It’s a month-long campaign focusing on a tradie’s most important asset: their body!

Tradies make up 30% of the Australian workforce, so it’s important to show a bit of love to our tradie friends who help keep Australia growing! Unfortunately, statistics show that around 60% of serious workplace injuries involve a tradie. It’s no secret that trade jobs are usually physically demanding; meaning that injuries are more common. When injuries occur, the average time off work is 5-6 weeks! 190 serious workers’ compensation claims are made each day by Australian tradies.These staggering statistics are the reason ‘Tradies National Health Month’ was created. Prevention is key, but there are only so many risk assessments one team can complete in a day. So, here’s some handy tips to help care for your body in a physically demanding job.

Back pain

Everyone has it from time to time, but back pain can be far more sinister if left untreated. Couple that with constant manual handling, lifting and general overuse and you could cause your back serious damage. Back pain can be reduced by using heat or ice packs correctly and by having regular checkups with your Chiropractor. However, as they say, prevention is better than cure, so here are some preventative measures to avoid back pain.

Preventative measures

Stretch before work . Stretching allows your body to ease into tasks that may cause strain on the back. Stretching for at least 5 minutes can also help with mental clarity which can be just as important in preventing injury.
Keep fit and active . Keeping active is important for the body to become used to moving and for the muscles to absorb pressure effectively when lifting heavy objects. It's also important to strengthen your core (the inner abdominal muscles). By building muscle strength, physically demanding tasks will become easier and safer!
Use correct form when lifting heavy objects . Incorrect lifting of heavy objects is a major contributing factor in workplace injuries. Make sure to lift with the legs (not the back), and don’t lift too fast. Carry the object close to your body and attempt to minimise the distance at which you must travel with the object. Use fluid motions when twisting or turning and ask a colleague for a hand!

Shoulder injuryShoulder injuries are common, especially in jobs that require manual handling of heavy objects. Shoulder injuries are usually linked to repeated reaching and/or holding of objects (e.g. Painting ceilings). When moving an object is unavoidable; check out these preventative measures to reduce the impact on your shoulder joint.

Preventative measures

Source help to move the object . Whether it be asking another team member for assistance or utilising machinery to help lift the load, asking for help is a great starting point when faced with a potentially harmful load. Ego’s aside, working as a team could save yourself weeks or months off work!
Pace yourself . Although you may want to smash out your jobs as soon as possible, pacing yourself is important for mental and physical wellbeing. Workplace injuries are more common when fatigue is a factor. You can also cause pain with overuse of a single muscle group; which can impair your performance for the rest of the week. Trying taking breaks, or swapping tasks regularly if your job allows it.
Hold objects close to your body . As previously mentioned, holding heavy objects close to your body is incredibly important in minimising injury. Holding objects away from your body puts excess strain on your arms, shoulders and back - and can lead to other injuries.

Knee injuryKnee injuries commonly happen due to repetitive bending to the ground. If your job requires you to repeatedly bend to the ground, your knees are your best asset. So, let’s try to protect them.

Preventative measures

Avoid picking up heavy objects that are below knee height . As well as being tricky to pick up, a weight below knee height can cause strain on the knees as correct lifting form cannot be implemented in such a position. If you need to, bend at the knees and use your legs to absorb the weight, and/or grab a fellow tradie to help.
Stretch after work . Stretching after work can help release tension around the knees and reduce muscle inflammation. Moreover, stretching will improve flexibility, which is important for injury prevention. Try stretching your calves, quadriceps (thighs) and hamstrings (back of thighs) – hold each for two breaths and repeat.
Act on pain . If you are experiencing knee pain (or any pain), it is important to consult your Chiropractor as soon as possible to work towards creating a proactive solution. Often, pain will get worse when you ignore it so it’s crucial that you act on pain early.

Tradies are incredibly important to our growing country. So, it only makes sense to give them the spotlight once in a while! Tradies National Health Month is an important time to refresh on the good ol’ OH&S procedures and reflect on your own treatment of your body. Remember: treat your body as you would treat your expensive tools; because YOU are your biggest workplace asset.

References

Prochoice (2018). All About Tradies National Health Month. Retrieved from: http://blog.prochoice.com.au/whs/about-tradies-national-health-month/

Australian Physiotherapy Association (2018). Tradies National Health Month. Retrieved from: https://choose.physio/tradieshealth

Core strength and the spine – a close relationship!

Wed, 10 Jul 2019 01:35:00 GMT

Has your Chiropractor ever told you that you need to strengthen your core? No, they’re not insulting your six pack. The core is actually key to good spinal health! Here at Mark O’Brien Chiropractic we place priority on proactive care, with your core being a major factor when it comes to how happy (or sad) your spine may be feeling!

Welcome to our July blog. We certainly can’t believe it’s already halfway through 2019. It’s sometimes hard to find the motivation to exercise during winter but strengthening the core has so many benefits that can be felt all year round!So what exactly is the ‘core’? The core comprises many of the muscles in the mid torso; including the transverse abdominus, pelvic floor, diaphragm, erector spinae, multifidus, and the obliques. The latissimus dorsi and other back muscles also play a role. The core is important for stabilisation, especially in the hips and shoulders, whilst supporting the movement of our arms and legs.

It’s more than looking good

If our core is weak, we put extra pressure on other muscles to support us, like those in our back. We also put extra pressure on ligaments, spinal discs and bones. Ultimately, our body isn’t moving the best it can, which is bad news for our spine. In many cases, all these other elements are compensating for our lack of core strength, and the extra stress can lead to pain, commonly in the lower back. Having a strong core also helps to prevent injury as our body can deal with stress and force appropriately!

What’s the relationship with back pain?

A weakened core may not cause back pain by itself; but it can be a major contributing factor. Think of your body like a house. If we build a house on a weak foundation, you’ll start to see cracks appear, walls become uneven and bits might even break. Likewise, if you start adding force to a body without a strong foundation (aka your core), you’ll start to see cracks. These might appear as pain, imbalance in your muscles, poor posture or even injury. If a strong foundation is supporting the spine, you’re more likely to move better and be less prone to pain and injury.

How to improve core strength

Don’t fret! You don’t have to put yourself through super intense core workouts. The core muscles are suited towards endurance, not maximum strength; so go at your own pace! Here are three simple exercises you can do from the comfort of your own home to improve core strength. These exercises can be enhanced by completing more repetitions of the motions or increasing the weight of the object used to do weighted carries. But first, you need to learn how to ‘switch on your core’:

Engaging your core

Lie on your back with your knees bent and feet on the floor. Place your fingertips just inside your hip bones. Now imagine that your pubic bone and your belly button are drawing together and meeting in the middle while keeping your hips and back still. Many describe this motion as ‘draw your belly button down to the floor’, however, some people interpret this as ‘tense your abs’ which we are trying to avoid. While activating the core, we are trying to switch on the deep muscles that lie below your ‘six pack’ aka ‘Rectus Abdominus’. The feeling should be subtle and for most of us, a new one (as we don’t practice this enough!). Try switching on your core and holding it for five breaths. Repeat this exercise daily and then try it whilst standing, doing your dishes or sitting at your desk. It’s a healthy habit to form!

Exercises:

Preventative measures

Weighted carries : Try walking in a straight line with two shopping bags weighed down with books (or other household items) of a similar weight in either hand. Ensure that you have an upright posture and repeat this for a few laps of the lounge room (depending on how big your house is, of course!)
Planks : Lie face-down on a towel or yoga mat with your feet close together. Bring your wrists to the line of your shoulders and find a ‘push up’ position with your body. Your body should make a straight line from your head to your heels, or from your head to your knees if doing a kneeling version (a great alternative for those who need more support). Hold this position for 30 seconds and repeat daily!
Scissors : Lie on your back on a yoga mat or towel and lift both legs so that they are pointing towards the sky at 12 o’clock. Press your lower back into your mat, imprinting your spine and engage your core. Lower one leg until it is almost touching the floor (or as low as you can without arching your back). Hold it for one second and gently raise it back up. Lower the other leg and repeat for five times on each leg. If a straight scissor is too challenging, try the same motion with bent knees! You can begin in tabletop position and tap each toe individually to the ground. Try this daily.

Abdominal exercises shouldn’t be just for those wanting six packs. After all, the core is one of the most important muscle groups for supporting the spine. It is important to strengthen the core, not only for spinal health, but for general mobility and proactive care. Ask us about your core during your next visit. We’d be more than happy to run you through these exercises and get your form on point!

References

Keys, G. (2019). Building Core Strength to Reduce Back Pain https://www.spineuniverse.com/wellness/exercise/building-core-strength-reduce-back-pain

Cleveland Clinic (2016) Why a Strong Core is your Best Guard Against Back Pain. https://health.clevelandclinic.org/strong-core-best-guard-back-pain/

Sydes, J (2018). Core Stability: What is it and Why is it Important? https://www.nationwidechildrens.org/family-resources-education/700childrens/2018/07/core-stability