mark-obrien-chiropractic

Neck Pain

Sun, 26 Jul 2026 09:00:00 GMT

Neck pain is very common throughout the world. Up to half of all people around the world suffers from neck pain at some stage each year. For some people, one big problem with neck pain is that it just keeps coming back, or becomes chronic, and may even increase their risk of suffering from a fall. Scientists know that your brain uses sensory information from your muscles and joints around your spine to help control your balance and posture and to make sure you're moving properly.

When your brain takes sensory information and uses it to help guide movements and control muscles we call this sensorimotor function. One particular study looked at whether neck pain has an impact on proper sensorimotor function in older people.

In this study, the researchers ran tests of sensorimotor function, like how well the study participants controlled the movement of their eyes and how good their balance was, and they took into account their age and other conditions that they suffered from. They found that older people with neck pain were worse than those without neck pain at most of the tests that they performed. For example, the people with neck pain couldn't control their eyes as well and their balance wasn't as good as people who had no pain.

The researchers thought that in people with neck pain they had poor communication between their neck and their brain, which meant that they weren't as good at controlling their balance and other types of sensorimotor function. Remember that your brain uses sensory information from your muscles and joints around your spine to help control your balance and posture and to make sure you're moving properly.

So, if that information from your spine isn't very good, your brain will struggle to control what's going on in your body. The scientists who did this study were saying that the altered information from the neck of these older people who had neck pain was disturbing their brains' ability to make sense of other sensory information. This in turn potentially affected their balance and increased their risk of falling.

Your brain uses sensory information from the muscles and joints around your spine to help control your balance and posture.

Chiropractic Studies

We know from many research studies that for people with neck pain, chiropractic care is an effective care option, and it's also cost-effective and safe compared to other common treatments for neck pain.

But there's more to chiropractic care than just helping people with their pain. Researchers from New Zealand have published research studies over many years that suggest that chiropractic care improves the accuracy in the communication between your spine and brain, which makes it easier for your brain to accurately tell what is going on in and around your body. And that the spinal dysfunction does not need to be so bad that you are in pain for your brain to be disturbed, or for gentle spinal adjustments to help improve your brain's ability to accurately know what is going on.

These scientists have even shown that chiropractic care for older adults improves specific forms of sensorimotor function that are very relevant to falls risk. In one study, they looked at the effects of 12 weeks of chiropractic care on sensorimotor function in older adults.

The types of sensorimotor function they looked at were important measures of brain/body communication that were related to balance and falls risk. What they found was that chiropractic care in these older adults improved how accurately their brain knew what their ankle joint was doing even when their eyes were closed.

They found that the older adults could take a significantly faster step after receiving chiropractic care and it also helped their brains to process information from their eyes and ears at the same time. In this same study, they also showed that not only did the older adults who were receiving chiropractic care function better, they felt better too.

Although chiropractic care does help people with neck pain, it has so much more to offer, even if you don't have neck pain. Chiropractic care is about improving the communication between your brain and body so you can function at your optimal potential. So, whether you suffer from neck pain or have loved ones that do, or you just want to have a tune-up of your brain/body communication, go and see your family chiropractor and have your spine tuned up so you can function at your best.

Acknowledgments

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

What is Chronic Pain?

Mon, 28 Apr 2025 09:00:00 GMT

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

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. The interesting thing is that you don't actually have to have any actual tissue damage to feel pain. And if your brain is not aware of tissue damage, you may not feel any pain at all, even if you've injured yourself.

Sometimes pain persists long after tissue damage has actually healed. 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. More than one-third of people with chronic pain become disabled by their pain to some degree.

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. 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, 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. 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, so you need to use all the tools available to you to retrain your brain to be out of pain. Some of the keys to retraining your brain are staying active, staying positive, eating well, and sleeping well.

Stay Active

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

We know from neuroscience research that imagining a movement influences the brain in a very similar way to actually doing the movement. 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. 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. Yoga or simple spinal exercises can be great for this and chiropractic care may be really important to help you move too. The main focus of chiropractic care is to improve the movement and function of your spine. 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. And research tells us that chiropractic care can help people who suffer from back pain, and headaches.

This is most likely because chiropractic care helps your brain know more accurately what is going on in your spine and body 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, move often, eat well, sleep well, and go see your family chiropractor to help retrain your brain to be out of pain.

References

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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.
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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 2013;14(1):3-13.
Mulder T. Motor imagery and action observation: cognitive tools for rehabilitation. Journal of neural transmission 2007;114(10):1265-78.
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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.
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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.
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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.

Acknowledgments

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

The Correct Way to Wear a Backpack

Fri, 18 Dec 2020 09:00:00 GMT

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?

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 utilise 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.

What is Scoliosis?

Wed, 26 Feb 2020 09:00:00 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.

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.

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 (Scientific Exercise Approach to Scoliosis) 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!

Chiropractic Costs: Myths DEBUNKED!

Wed, 27 Nov 2019 09:00:00 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 a CDM plan can take around two weeks, so consult your local GP today to enquire 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.

References

Chiropractor's Association of Australia (2019). Fact Sheet: About Chiropractic. Retrieved 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

Stress: How Your Fight or Flight Mode Could Be Dangerous!

Wed, 18 Sep 2019 09:00:00 GMT

The subconscious reaction called the fight or flight mode is a primal mechanism that served ancient civilisations 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 sabre-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 sabre-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 PCOS 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, Crohn's Disease or Ulcerative Colitis
Diarrhoea or constipation
Inflammation of the skin (dermatitis, eczema, psoriasis)

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

Core Strength and the Spine – A Close Relationship!

Wed, 10 Jul 2019 09:00:00 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 practise 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