From Absolute Health Solutions to Pittwater Chiro: Honouring the Past and Building the Future
In June 2024, Absolute Health Solutions was bought by Pittwater Chiro, a professional and friendly chiropractic clinic with main location in Mona Vale, owned by husband and wife team Todd and Cath Stephenson. After a successful initial six months, with growing popularity amongst the local community and upgrades to the clinic facilities and services offered, Cath and Todd are taking the step to rename the clinic to “Pittwater Chiro”, honouring their brand and family business. We recap what happened so far, give an update on how the past six months went, and talk a bit more about the new name of the clinic. Pittwater Chiro’s Acquisition of Absolute Health Solutions After 14 joyous years in business, previous owner, Dr Andrew Ullo decided to sell his beloved clinic. His decision was driven by personal reasons: to move up to Newcastle to be closer to family. Andrew had not only spent over a decade looking after the health and well-being of his clients. He had also built genuine connections and life-long friendships. So, he was determined to make sure the clinic was in the hands of someone who would provide the same level of health and well-being support. Pittwater Chiro For all the reasons above, Andrew picked us. Andrew and co-owner Cath have been friends for years. They met while studying for a Master of Chiropractic at Macquarie University. Knowing each other personally and professionally for a long time eased his worry about the future of Absolute Health Solutions. “Pittwater Chiro has a similar model and approach to myself. This is something I strongly wanted for my clients. I knew Cath from university, so there was already an established relationship and trust there. I am confident that Cath, Todd, and their team will continue to uphold the high standards of care and dedication that my patients have come to expect,” Andrew says. Pittwater Chiro’s approach and practices are rooted in the same values as Absolute Health Solutions. The team prides itself on getting to know its clients and nurturing long-lasting relationships while providing the best-tailored care. Pittwater Chiro has its doors open to everyone, from the everyday person to professional athletes. Their team of seasoned professionals uses the latest scientific methods to ensure clients receive the most suitable, evidence-based treatment available, so they can get back to doing what they love. This like-mindedness in vision and values, as well as their ambition to grow Pittwater Chiro, is why Cath and Todd decided to buy Absolute Health Solutions. What happened over the past 6 months The first six months after the acquisition have gone smoothly. Cath and Todd have been delighted to witness a good follow-up of the regular clients of Absolute Health Solutions and have started building connections with the new community. They are both grateful for the trust shown by the patients, determined to do what is needed to live up to their expectations, and most importantly, meet their health and well-being needs. “We are loving the transition and really enjoying getting to know everyone. We understand that it is a big deal to try another chiropractor, and we appreciate the trust that they are giving us,” Todd says. Pittwater Chiro work hard on upholding the high standards they set for themselves. For them, offering the best support and space for healing to all their patients is a non-negotiable. So far, the patients’ reviews have been very positive, which has brought a lot of joy to the new owners. Todd hopes to meet many more of Absolute Health Solutions’ regular clients in the upcoming months. “The last 6 months have been a good learning experience. We have loved meeting Andrew’s previous patients and clients, hearing their stories and getting to know them on a personal level. A lot of the patients have been super happy with the result. They’re happy to keep coming back to a familiar environment, and enjoy the continued care that Andrew gave them for a decade and a half,” says Todd. Has anything changed? At the time of acquisition, Cath and Todd didn’t envision changing much in the clinic. In terms of facilities, they have repaired the ceilings, added new lighting, upgraded the shockwave machinery, and extended their product ranges for their clients. They wanted to keep the transition as smooth as possible and minimise changes for the regular patients. This also motivated the new additions to the team: Cath and Todd focused on bringing people who would be aligned with the values of Pittwater Chiro but would also be able to offer services that the local community had sought in the past. In the past six months, Todd has brought on chiropractors Dr Braeden Melmer and Dr Candice Chapple and massage therapist, Alaya Seline, forming a well-rounded team with varied expertise to suit every need. Braedan specialises in treating sports and postural work injuries. He also offers golf biomechanics assessments and has been running workshops with local golf clubs. Candice has a particular interest in women’s health and paediatrics, whose skill set complements the team perfectly. Her expertise enables Pittwater Chiro to offer services meeting the needs of Kristin’s previous patients. This ensures they continue receiving the same level of care. All three chiropractors use dry needling and soft tissue techniques along with exercise rehab. A wide range of procedures is suited for all types of people, from sports professionals to mums who want to be cared for through their pregnancies, post-partum and who want care for their new baby. If you’re interested in trying a new massage therapist, whether remedial or relaxing, you can check out Alaya’s list of services. An experienced massage therapist, she offers various techniques and adapts her approach depending on the individual therapeutic need. The new chiropractors and massage therapists have been very positively received, so Cath and Todd are hoping to extend the services provided in 2025. The biggest and only planned upcoming change is the renaming of the clinic from “Absolute Health Solutions” to “Pittwater Chiro”. This, however,
The New Standard of Stretching
Stretching is a crucial component of any exercise routine, but not all stretches are created equal. For years, static stretching was the go-to warm-up before a workout. However, recent research and evolving fitness practices have shifted the focus towards dynamic stretching as a more effective and safer way to prepare your body for physical activity. In this blog post, we’ll explore why static stretching before a workout may not be the best choice and why dynamic stretching is a superior alternative. For more information on other ways to prevent injury, read our blog on the Bucket Analogy. Static Stretching: The Old Approach Static stretching involves holding a stretch in a fixed position for an extended period, usually around 15-30 seconds. While static stretching does have its benefits, it might not be the ideal choice for a pre-workout routine. Here’s why: Reduced Muscle Power: Studies have shown that static stretching before a workout can temporarily reduce muscle strength and power. This is not ideal if you’re about to engage in activities that require explosive movements, such as sprinting or weightlifting. Increased Risk of Injury: Stretching a cold muscle can lead to overstretching or straining, increasing the risk of injury. Static stretching can create a false sense of flexibility, which may lead to poor body mechanics during exercise. Delayed Muscle Activation: Static stretching may delay the activation of the muscles you’re about to use in your workout. This can impact your performance and potentially compromise your form, leading to injury. Dynamic Stretching: The New Standard Dynamic stretching, on the other hand, involves active movements that take your body through a full range of motion. It’s become the preferred choice for warming up before exercise, and here’s why: Enhanced Blood Flow: Dynamic stretching increases blood flow to your muscles, which helps raise your body temperature and prepares your cardiovascular system for the upcoming workout. Improved Flexibility: By taking the joints and muscles through their range of motion, you still get the benefit of flexibility, without the risk of injuring during your workout. Muscle Activation: Dynamic stretching activates the muscles you’ll be using during your workout. This primes them for action and helps you maintain proper form throughout your exercise routine. Injury Prevention: By mimicking the movements you’ll perform during your workout, dynamic stretching helps reinforce proper mechanics and reduces the risk of injury. Sample Dynamic Stretches Leg Swings: Stand next to a support, like a wall, and swing one leg forward and backward in a controlled manner. Repeat for both legs. Arm Circles: Extend your arms to the sides and make small circles, gradually increasing their size. Reverse the direction. Hip Rotations: Stand with your feet shoulder-width apart and rotate your hips in a circular motion, clockwise and counterclockwise. Walking Lunges: Take a step forward into a lunge, then push off your front foot and step into the next lunge. Continue for several steps. High Knees: March in place, lifting your knees as high as possible with each step. Incorporating dynamic stretching into your pre-workout routine is a smart choice for anyone looking to enhance their performance, reduce the risk of injury, and improve flexibility. While static stretching still has its place, it’s best reserved for post-workout cool-downs when your muscles are warm and pliable. Make the switch to dynamic stretching, and you’ll be better prepared to tackle your workouts with strength, flexibility, and confidence. By Dr Jess Milsom (B.Chiro Sc, M.Chiropractic)
Dry Needling
In the realm of alternative therapies, dry needling has gained increasing recognition. Dry needling is an effective and minimally invasive method for relieving pain and restoring optimal physical function. Rooted in ancient acupuncture principles, dry needling has evolved into a contemporary treatment. Its potential benefits extend far beyond pain relief. We’ll delve into what dry needling is, explore its numerous benefits, and highlight the various conditions it can help address. What is Dry Needling? Dry needling is a therapeutic technique that involves the insertion of fine, sterile needles into specific trigger points or tight knots in muscles, fascia, or connective tissues. The term “dry” distinguishes it from “wet needling,” which may involve injecting substances like corticosteroids or anesthetics. For more information on medications for low back pain, read our blog. Benefits of Dry Needling 1. Pain Relief: Perhaps the most significant benefit of dry needling is pain relief. By targeting and deactivating trigger points, can alleviate pain, including that stemming from muscle strains, injuries, or myofascial pain syndromes. 2. Improved Range of Motion: Dry needling can enhance your range of motion by releasing muscle tension and knots. This can be particularly beneficial for athletes, individuals recovering from injuries, or those struggling with conditions like frozen shoulder. 4. Faster Recovery: Whether you’re recovering from an injury or surgery, dry needling can expedite the healing process. It does this by promoting blood flow and the delivery of nutrients to the affected areas. 5. Reduced Headaches: Chronic headaches, including tension and migraine headaches, can be linked to muscle tension in the neck and shoulders. Dry needling in these areas can provide relief. 6. Chronic Pain Management: For those living with conditions like fibromyalgia, dry needling can be an integral part of a multidisciplinary approach. 7. Neuromuscular Re-Education: Dry needling can re-educate the neuromuscular system. It improves muscle activation patterns and addresses issues like muscle imbalances and poor posture. What Can Dry Needling Help With? Dry needling can assist in addressing a wide range of conditions, including: – Muscle Pain: Myofascial pain syndrome, muscle strains, and tight knots. – Joint Issues: Conditions like arthritis or injuries that impact joint function. – Sports Injuries: It is commonly used in the treatment and prevention of sports-related injuries. – Chronic Pain: Conditions like fibromyalgia and chronic lower back pain. – Headaches: Especially tension-type headaches or migraines related to muscle tension. In conclusion, dry needling offers a promising path to pain relief, enhanced mobility, and improved muscle function. In addition, its versatility in addressing various conditions, coupled with its minimally invasive nature, makes it an attractive choice for those seeking an effective and drug-free approach to improving their physical well-being. By Dr Jess Milsom (B.Chiro Sc, M.Chiropractic)
Welcome to Pittwater Chiro
Founded by husband and wife Todd and Cath, Pittwater Chiro is not your standard chiropractic clinic. Located on the Northern Beaches of Sydney, it is a professional and friendly space. Bringing clients the best tailored care while nurturing long-lasting relationships is their focus. Pittwater Chiro serves as a facilitator to better physical health and wellbeing. A consistent point of contact, a place people can always visit for health help and advice. Our team of professionals uses the latest scientific methods to allow clients to enjoy life to the fullest. “We offer our patients a safe and welcoming space where they can come and share their stories”, co-founder Cath says. An injury is so much more than physical pain. It affects all areas of life. Pittwater Chiro deeply understands that and invests the time needed to help its clients adjust and manage the change that physical pain can inflict. Clients spend a small fraction of their week in our clinic. The majority of their time is spent at home, at work, anywhere they need to be. In order to facilitate proper recovery, clients have to learn how to manage their health once they step out of the clinic’s door. The professionals at Pittwater Chiro believe in the importance of independence and are invested in guiding their patients on the healing journey. They teach clients techniques to improve their pain and injuries and minimise the impact on their everyday lives. Todd’s Vision for Pittwater Chiro “I would like our clinic to be seen as the go-to space within our community to help families not only overcome acute injuries but as a place they seek when they need health support. We would love to help them feel better, move better and be better educated on how to accommodate their health needs without compromising on their lifestyle. We work to remove the fear that may be associated with injury and pain. This can weigh people down or stop them from achieving their goals.” The Pittwater Chiro Rebrand Pittwater Chiro has undergone a recent rebranding. Todd bought the company, formerly known as Life Works Chiropractic, in 2015. Today, Todd and Cath have rebranded to ensure the clinic reflects their values and make it fully their own. “We wanted to have a brand that our community could identify with. Clean, direct, local, professional and modern”, Todd says. Compassion, equality, balance, empathy, freedom and curiosity are the values that built Pittwater Chiro. Cath and Todd are forever striving to make the clinic better. Their ethics are enshrined in everything they do. They believe in transparent communication, actively prompting clients to make their own choices while offering professional opinions and support. Why the Northern Beaches? When asked why they chose the Northern Beaches, Cath says with a smile, “We love the Northern Beaches. Our home is in North Narrabeen and love the community feel. We chat with all our neighbours and everyone waves and smiles at each other. As owners of a chiropractic clinic, we run into patients all the time. But we love this! Little interactions like this make us feel at home and happy to be here. The area also stunningly beautiful, with a gorgeous coastline that we can run along once a week. There are so many local parks where our kids, Max and Lena, happily play and easily make new friends. I can’t wait to see what the next decade of life on the Northern Beaches brings us.” Come say hello! If you’d like to see the new branding and meet the team, you can book an appointment here.
Don’t you just treat backs?
Dr Jess Milsom It’s a misconception that chiropractors should only be sought after when you have back pain, neck pain or a headache. It’s commonly believed that if you suffer from an injury to your upper or lower limb, then you should see a physiotherapist. While there is nothing wrong with seeing a physiotherapist, chiropractors have spent the same amount of time studying upper and lower limb injuries. Also, they have been taught how to effectively assess, diagnose, and treat these limb injuries. Some common conditions we’ve treated here at Pittwater Chiro include (but are not limited to): Chiropractors are taught university-level anatomy and physiology for all parts of the body. To become a chiropractor in Australia, you must complete a bachelor’s degree in health sciences and a Master of Chiropractic. Anatomy – the structure of humans – and physiology – normal functions of the living organism – units are required as part of the undergraduate degree. Chiropractic students are taught in the same classes as physiotherapy students. Alongside those units, chiropractic students complete ‘chiropractic’ classes, which are held around three times a week for the entire degree. Chiropractors are thoroughly taught in the assessment, diagnosis, and management of upper and lower limb injuries. For an entire year and a half at Macquarie University, classes focus solely on the assessment, diagnosis, and treatment of upper and lower limb injuries. Furthermore, these injuries are then further studied in the final two years of the postgraduate degree with a sport’s specific focus. To graduate and become a qualified chiropractor, a student will have learnt, and assessed on, key orthopedic, neurological, and functional testing of the entire body. Also, we are taught and assessed on our ability to incorporate the findings of the testing and form an accurate diagnosis and treatment plan. Alongside all those units, we are required to complete research units as part of our postgraduate degree. This unit further develops our ability to treat in an evidence-based manner. Essentially, the degree teaches us how to access the best quality of research and evidence. This means weeding out studies and information which is perhaps biased or untrue. This means the way we assess, diagnose, and treat is in tune with the best clinical guidelines and recommendations. Chiropractors can perform manipulations and mobilizations for upper and lower limb injuries. Part of your treatment with a chiropractor can include joint manipulations and mobilizations of the upper or lower limb. Alongside this, we are taught various soft tissue techniques, including active release, post-isometric relaxation, and simple massage techniques. At Pittwater Chiro, all our chiropractors are qualified in dry needling. In addition, we also offer shockwave and cupping. We have a lot of tools in our kit when approaching the treatment of an upper or lower limb injury. Chiropractors can create safe and effective rehabilitation and exercise programs. Chiropractors can create tailored rehabilitation programs to safely increase your range of motion, endurance, load tolerance and/or power generation. This is a crucial part of returning from an injury to ensure you don’t reinjure the area. Chiropractors can refer and point you in the right direction. We’re also well-versed in recognizing if your condition needs co-management with another health professional, such as an orthopedic specialist. Chiropractors possess the expertise and knowledge to treat injuries in both the upper and lower limbs effectively. Their holistic approach, extensive training in anatomy and physiology, targeted adjustments, and focus on rehabilitation make them valuable healthcare partners in helping patients recover from musculoskeletal injuries. By considering chiropractic as a viable treatment option, individuals can find a non-invasive and drug-free path to healing.
Why we don’t recommend Dr Google
You have a headache, jump on to Dr Google to see what is wrong and end up reading you might have cancer. For those of us who can decipher the quality of the information, self-diagnosing via Google can be helpful. We can weed out the poor information and find quality research that gives us a greater understanding of our pain. But, for most of us, it can cause more harm than good. The Dr Google results found online can be: The wrong diagnosis When you enter all your symptoms into the search bar, it will present you with a list of conditions. These will generally be ranked from least to most serious. Your eyes will scan through all the options and leap to the most severe and usually most unlikely cause. When a health professional completes an assessment, they do not just think about your list of symptoms. What is considered is your family history, past medical history and then they will perform a thorough physical examination. They will also ask ‘red flag’ questions that often rule out these severe conditions. They will then use the results of all the information to rule out the majority of the list, leaving them with the most likely cause. There’s a saying in the health industry that common things happen commonly. When we google our symptoms, we take away the learnt experience and knowledge of a university-trained health professional. A common condition – tension headache – could be misdiagnosed by Google as a much less common pathology – stroke or a brain tumour. Potentially lead to health anxiety If we misdiagnose ourselves with a severe and concerning condition, that will undoubtedly lead to anxiety and stress. When this happens, we can be on high alert for other symptoms and signs that fit into the picture of Dr Google’s diagnosis. For example, you injure yourself at soccer training. You have pain that goes into the back of your thigh. You ask Dr Google, and it says you have sciatica. Then it tells you that you may have weakness in your leg. Suddenly, your leg feels difficult to move due to the pain. For more information on the links between chronic pain and mental health, read our blog. Dr Google is missing the information that sciatica (radiculopathy) can be confirmed or denied by a neurological examination performed by your health professional. Your chiropractor will complete a thorough neurological exam; of leg strength, pinprick sensation, and reflexes. If all tests are negative – you have strong muscles, intact sensation, and strong reflexes – then it is not sciatica and is more likely a muscular or joint cause. Dr Google has made you stressed and anxious when this injury will recover with minimal treatment and slight changes in your daily activities. On the flip side, the diagnosis may be correct. However, how the information is described, might change your perception of what your recovery looks like. Without the big picture, we may be pessimistic about our recovery. For example, if you are told you have a ‘slipped disc’ you subconsciously associate your back as a fragile body part that may play up at any moment. If you are told, you have a ‘disc herniation which can heal’ you’re less likely to feel you have a fragile back and are more likely to participate in weight-bearing activities which will be crucial to recovery. Be generic, and not specific to your situation Google will not consider all life factors, like what medications you currently take and your stress and training load. Health, well-being, and pain perception are multi-layered. Often looking at the structure independent of the surrounding joints will be limited in how well you can recover from your pain. Be written by anyone Anyone can make a website, offer advice on a forum and edit a Wikipedia page. Not all resources are written by university-trained health professionals. While this is what makes the internet such an interesting place, it can also lead to a lot of poor quality, and often incorrect information. Furthermore, some websites may even play into our health anxieties so they can push their product or service onto us. Google will not highlight the best quality literature, clinical guidelines, and empirical research. This ability to source the best research and weed out the rubbish are skills taught to university-trained health professionals. This ensures the methods used in clinical practice are effective and safe. Long story short: speak to a health professional! A good rule of thumb is if you are worried enough to google it, it is time to get a professional opinion. We have done all the hard work at university to give you the most likely diagnosis. Also, we have the best information on how to get better. The human body is complex. You are more likely to recover quickly if you see a chiropractor than if you were to seek help from Dr Google.
Disc Herniations Explained
We hear in the clinic that you slipped your disc, giving you a dodgy back. More often than not, this is not true. Spinal discs do not slip out of place. This thought process alone may make our symptoms worse. If we think our discs are unstable – likely to slip out at any moment – we are much less likely to apply forces (exercise) and loads (heavy objects) to the back needed to create a strong back. So instead of a slipped disc, the correct term is disc herniation. To explain why, we will look at the anatomy of the lower back. Lumbar Spine Anatomy Your spine has 33 vertebrae – 24 are moveable and the remainder are fused. The discs sit between the vertebrae and act as a shock absorber, providing cushioning and flexibility. They also aid in the transfer of loads and forces and help to create smooth movements through our spine. Each disc consists of a tough outer layer called the annulus fibrosus and a gel-like inner core called the nucleus pulposus. Above and below the discs at the top and bottom of the adjacent vertebral bodies are vertebral endplates. These endplates hold the disc firmly in place, making it impossible for the disc to slip out. Are you more a visual learner, click on the link to see a video going through the anatomy – lumbar spine anatomy. When a disc herniation occurs, a small part of the nucleus pulposus (the gel-like inner layer) breaks through a part of the annulus fibrosis. A disc herniation can contribute to irritation and inflammation of the surrounding nerves due to compression of that nerve. These nerves often travel down and branch off to other nerves that supply the muscles and skin of our legs or arms. This is why back or neck pain can sometimes travel down our arms or legs, sometimes causing numbness, tingling or sharp pains in the affected limbs. Cause of Disc Herniation The cause of disc herniation is somewhat debatable. The original theory is that bending forward, twisting movements and lifting heavy loads will cause disc herniation. However, research is beginning to suggest this is not necessarily true. There is emerging research stating that genetic components and lifestyle factors can make an individual more susceptible to disc herniations and the degenerative process. Research suggests that not everyone with a disc herniation has symptoms or pain. Individuals may even have disc herniations which can severely compress a nerve and be completely symptom-free! Corresponding research suggests herniations can heal without surgical interventions, regardless of the size. Furthermore, the size of a disc herniation does not impact the degree of symptoms the individual experiences, meaning some may experience a high degree of pain with a minor disc herniation, and others may experience minimal pain with a large herniation. While this is baffling, it is very encouraging, as it suggests pain symptomatology can be affected by, and in terms relieved by, lifestyle modifications and assessing wellbeing holistically without the need for surgical intervention. Summary of Research With the above information, it would be sufficient to say that most people do not need surgery for a disc herniation. Again, research suggests that most people suffering from the symptoms of a disc herniation who undergo surgery have similar long-term outcomes to those who do not. A study found that those who did undergo surgical intervention, initially had a greater relief of pain, a quicker return to activities and decreased impact on daily living in the short term. However, when re-assessed a few months later, these individuals reported having the same levels of pain, functionality and contribution to activities of daily living as those who did not undergo surgical intervention. Surgical intervention may be necessary for those who are suffering severe and progressive neurological symptoms, however non-operative management is often recommended at the first trial of care. Non-surgical treatment can include chiropractic treatment, prescribed exercises and activity modification. For more information on management of chronic low back pain, read our blog. So, what can you do at home to relieve disc herniation symptoms and decrease the likelihood of a recurring flare-up? Identify what triggers and aggravates your symptomatology. Work postures, patterns of movement, stressful periods of life, poor sleep, alcohol or smoking, poor nutrition, weight, etc. Once you understand what flares up your pain then find ways to avoid it. This could be changing your diet, drinking more water, avoiding sitting for prolonged periods or going to bed a bit earlier. Exercise! Evidence suggests that exercise combined with manual therapy is the most effective way to relieve chronic pain. However, there is no evidence to suggest one form of exercise is better than another form of exercise. So, do what feels good for you and, more importantly, what you enjoy doing! Anything is better than nothing. Assess your lifestyle and other factors of health. Similar to the first point, looking at your health holistically ensures you know how to manage your pain and prevent the likelihood of injury recurrence. Stress is one of the main drivers of the majority of prevalent diseases. Pain is multifactorial and often linked to poor stress management, mental health, and/or lifestyle choices. Disc herniations can cause significant discomfort and impact an individual’s quality of life, this does not have to be the case. Finding out what works best for you, what triggers your pain and how to avoid it is the key to empowering you to take control of your health. Making these choices will get you back to doing what you love quickly.
Poor breathing patterns lead to neck pain
Dr Jess Milsom In our fast-paced world, stress has become all too common. One often overlooked aspect that contributes to these issues is improper breathing mechanics. We tend to take shallow breaths, predominantly using our chest, which can lead to problems, including neck pain. In this blog post, we will explore how to correct your breathing pattern, its benefits, and how poor breathing mechanics can result in neck pain. The Link Between Breath Mechanics and Neck Pain When we rely on shallow chest breathing, we limit the air that enters our lungs. This shallow breathing can result in inefficient oxygenation, leading to tension in the neck and shoulder muscles. The neck muscles, particularly the upper trapezius and levator scapulae, are commonly affected by poor breathing mechanics. The chronic tension caused by shallow breathing can lead to muscle imbalances, postural issues, and neck pain. Inadequate breathing patterns may also disrupt the natural alignment of the cervical spine. This misalignment can cause strain on the neck muscles, joints, and ligaments, contributing to discomfort and pain. Understanding Belly Breathing Belly breathing, also known as diaphragmatic breathing, is a breathing technique that engages the diaphragm, a dome-shaped muscle located at the base of the lungs. Unlike shallow chest breathing, which relies on the intercostal muscles, belly breathing involves the expansion of the belly when breathing in and the contraction of the belly when breathing out. This deep, rhythmic breathing technique promotes relaxation and improves our overall well-being. The positive effects of belly breathing are: • Reduced Stress and Anxiety: Belly breathing triggers the body’s relaxation response, activating the parasympathetic nervous system. The parasympathetic nervous system helps counteract the effects of the fight-or-flight response, reducing stress and anxiety levels. This is great to do before you go to sleep. For more informationn regarding sleep, read our blog. • Improved Oxygenation: By engaging the diaphragm, correct breathing patterns allow for deeper breaths, enhancing the exchange of oxygen and carbon dioxide in the lungs. This increased oxygenation promotes better physical and mental performance. • Enhanced Posture and Core Strength: Correct breathing patterns align the spine, positively affecting posture. Activation of the diaphragm also strengthens the core muscles, aiding in stability and support. Correcting Breath Mechanics for Neck Pain Relief Incorporate belly breathing exercises into your daily routine. Find a quiet space, sit or lie down, place your hands on your abdomen, and focus on breathing deeply into your belly. Gradually increase the duration of your practice to make it a habit. For more information, watch Jess’s post on belly breathing. Pay attention to your posture throughout the day, ensuring you regularly change position. Adjust your workstation, chair, and computer monitor regularly to reduce strain on your neck. Belly breathing is a simple yet powerful tool that can positively impact our physical and mental well-being. Correction of poor breathing mechanics, specifically shallow chest breathing, can reduce the likelihood of developing neck pain and related discomfort. Embracing the practice of belly breathing will not only alleviate neck pain but also promote a more balanced and healthier lifestyle overall. So, take a deep breath, engage your diaphragm, and embrace the transformative effects of correct breathing patterns. Your neck will thank you.
Rest is not always the answer
Instinctively most of us want to rest after injuring ourselves. While this seems logical, it’s not always the best decision. The acronym taught to us by all first aid courses is RICER. Rest, ice, compression, and elevation (and referral) will help to reduce inflammation in the first 24 – 48 hours of injury. However, once the inflammatory process begins to settle returning to some modified activity will help to reduce the likelihood that this pain will become long-term. Active Recovery vs. Rest Prolonged rest – around two to three weeks following the initial injury – may have little effect on pain levels or worsen your pain. This is especially true for low back pain and soft tissue injuries. When we rest for too long, our muscles, parts of the nervous system, and the cardiovascular system begin to decondition. This means you can’t tolerate activities in the same way you used to. Think about how you feel going back to the gym after a long holiday, or after being sick, it’s never as easy as you remember. There’s a growing body of research that points to exercise as an effective form of pain relief, in fact, progressive movement and load should be prescribed for most injuries. This is why instead of the acronym RICER, there is a move towards a new acronym: PEACE and LOVE. PEACE and LOVE Protection – Avoid activities and movements that increase pain within the first few days after injury. Elevation – Elevate the injured limb higher than the heart (if possible). Avoid anti-inflammatories – These can reduce tissue healing. For more information on medications to take with pain, read our blog. Compression – Use an elastic bandage or tape over the injured site. Education – Understand the best treatment methods and the benefits of being active during recovery. & Load – Let pain guide your gradual return to activity. Optimism – Condition your brain for the best recovery. Vascularisation – Choose pain-free activities that increase the blood flow to the repairing injury. Exercise – Restore strength, mobility and proprioception by including exercise in your recovery. Current Research Research suggests that exercise can help to reduce pain intensity and frequency and improve mood. In fact, some research points to exercise being as effective as painkillers through the release of endogenous opioids i.e., endorphins. These are molecules are produced naturally by the body from our brain. It’s thought that these endorphins create an ‘exercise-induced euphoria’ and reduce our pain perception. The great thing is that it doesn’t come with the negative side effects which can be associated with painkillers. The best type of exercise will be dependent on what you enjoy most and what you’re most likely to do. Working alongside a health practitioner will ensure you return to exercise activities safely and gradually. Returning to exercise at pre-injury levels may aggravate the injury and a graded response will always be the best approach.
Chiropractic vs. Physiotherapy
Dr Jess Milsom We often get asked what the difference is between chiropractic and physiotherapy. The answer will differ depending on each practitioner as we treat each patient differently. However, these days chiropractic and physiotherapy are taught very similarly with a few specialised differences. In fact, many subjects in the chiropractic degree are done alongside physiotherapy students. Overall, chiropractic students are taught more thoroughly in joint mobilisations and manipulations (also called adjustments), and physios will be taught more thoroughly in post-surgical rehab, respiratory conditions and stroke management. Musculoskeletal disorders are covered in both professions. Whilst I can’t talk on behalf of all physios and chiros, I want to point out a few common misconceptions about chiropractic. This way you know what to expect when you receive treatment with us. Chiropractors can help with more than just the back. One of the most prevalent misconceptions about chiropractic is that we can only help with back pain. There’s no denying we relieve back pain, but we’re also effective in treating other regions of the body too! In fact, there’s a growing body of research on the effectiveness of manual therapy for knees, shoulders, hips and feet. When studying at university chiro students spend a lot of time learning how to treat the upper and lower limbs with dedicated time on nearly every joint. Chiropractic treatment doesn’t have to involve an adjustment. While adjustments are effective, they’re just one tool in our toolkit. If it’s something that you find uncomfortable, we won’t use that technique. Some treatments may not even include an adjustment depending on the patient’s needs and preferences. We’re taught many alternatives to an adjustment including gentle joint mobilisations, dry needling, and soft tissue techniques. An adjustment isn’t bones popping in or out of place. While it might sound or feel like your bone is moving out of place that is certainly not the case! The ‘popping’ or ‘cracking’ sensation felt during an adjustment is the creation of a gas bubble in the fluid surrounding the joint. While that crack feels nice, it doesn’t necessarily always have to occur for the adjustment to be effective. An adjustment aims to stretch the surrounding muscle via a small quick movement, which stimulates the nerve. This will decrease the pain signals sent from the brain, causing the muscle to relax, and improving the range of motion of that joint. Chiropractors can (and often will) prescribe at-home exercises. Most chiropractors will prescribe their patient’s exercises to do at home after their treatment. This is done for the same reasons that physios prescribe exercises; exercise is one of the most effective ways to recover from injury and pain. When exercise is combined with manual therapy research shows it is the most effective in reducing pain, increasing mobility and reducing reoccurrence. We won’t send you off for x-rays unless you need them. While imaging is useful, it’s not always necessary and can sometimes cause unnecessary fear and anxiety. There are times when imaging is required, but not for every patient and this is why we take the time to ask questions about the patient and the symptoms they’re suffering. When choosing between chiro, physio, osteo or any other form of manual therapy, make a decision based on the practitioner rather than the profession. The best treatment results occur when you can trust your practitioner.
