You've probably been told that sit-ups are great for your core, but is this advice actually correct? What do sit-ups achieve, and are they the best exercise for your body? If not, what alternatives are there?What is the core and why strengthen it?
The core refers to your body’s muscular mid-section. You can think of it like a square house. The front wall includes your abdominal muscles; the roof is your diaphragm. The floor includes your pelvic floor and hip muscles, and the back wall is formed by muscles that cross your spine and bottom. Your core enables spinal stability and forms a foundation during movement − which supports your spine, arms and legs during motion.Your core also helps move your trunk, improve balance, and even enhance breathing. A strong core can reduce your risk of injury and back pain. Sit-ups work the front wall and the hip flexors, but they are not the most effective or safest option. They can cause harm in people who have a weak core, or previous injuries. During a sit-up your spine is repeatedly put under force in a bent position, which can cause low back discomfort. What are better core exercise options? There are safer, more targeted exercises. To begin gently, lie on your back, bend your knees and place your feet on the floor. Tighten your tummy muscles to flatten the curve of your spine against the floor. Hold for 10 seconds. Relax. Repeat three times. Simple and safe! The ‘bird dog’ uses your whole body to strengthen your core, hips, and back muscles. Place your hands and knees on the ground, shoulder and hip width apart. Tighten your core, keep your spine neutral. Extend one arm in front of you and the opposite leg out, keeping your hips and shoulders level and parallel to the floor. Hold for a few seconds. Return to the starting position. Complete five reps on each side. Done! There are many simple, effective exercises to suit all levels of fitness. To choose the right exercises to strengthen your core, speak to us. We can provide effective, safe options that are tailored to your current health situation and needs.
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Melatonin has become a popular topic as awareness increases about the importance of sleep for our health and wellbeing. But what is it and should we worry about it?What is melatonin?
Melatonin is a hormone – a chemical naturally produced in your body – which helps to control your cycle of sleep and wakefulness. It’s made in the pineal gland in your brain, and is one of the things that can help you get a good night’s sleep. Your melatonin production is closely linked to light, so it rises at night and falls during the day. Can you improve your levels naturally? Yes! Melatonin production is affected by your lifestyle, so you do have control over some of the factors which manage melatonin levels. Practising good sleep hygiene is the healthiest way to improve night-time melatonin levels. This simply means having a bedroom environment and daily routines and habits that help you sleep well. Stick to regular times for bedtime and waking, and make your bedroom comfortable, without clutter or distracting devices. Bright lights (like those from electronic devices) late in the evening are particularly bad for affecting sleep. Caffeine, alcohol, and nicotine can disrupt your melatonin production. Things that seriously disrupt sleeping patterns, like jetlag or working night shifts, can affect your melatonin levels. The impact of them can be reduced by following good sleep practices as much as possible. Spending time outdoors in natural daylight strengthens your brain’s connection to night and day and supports melatonin production. If you’re practising good sleep habits but still having problems with sleep, talk to us. There can be a variety of reasons, from lifestyle issues to pain or posture. We can help identify possible causes, and where appropriate offer advice and treatment. You’ve probably heard of a slipped disc. It’s a common spinal injury which can cause severe pain. But what does this term really mean?You might think of a ‘slipped disc’ as a disc dislodging, or slipping out from your spine. This isn’t what happens. To know what actually takes place, it’s helps to understand some basic spinal anatomy. Let’s take a look...
There’s a disc between each vertebra in your spine − a bit like a rubbery cushion. The spinal disc has a soft inner core or jelly-like centre that’s surrounded by strong cartilage. When we talk about a slipped disc, we mean that the ‘jelly’ has pushed or protruded through the cartilage, forming a bulge or herniation on the outside of the disc. So the more accurate term is a disc herniation − nothing slips. A herniated disc can press on a nearby spinal nerve. Just as standing on a garden hose blocks the flow of water, pressure on nerve tissue changes the flow of messages that travel along this nerve. This is why pain is not always felt at the injury site. A disc herniation in your neck may affect an arm and a disc herniation in your low back may affect a leg. The involved limb might experience burning, stinging, or electrical pain, weakness or numbness. How to prevent a herniated disc As always, prevention is the best cure. To limit your risk of experiencing a herniated disc, quit (or never start) smoking. Smoking damages the discs, just as it damages other tissues. If you have diabetes, manage it carefully. If you carry extra weight, especially excessive tummy fat, aim to whittle it down to healthy levels. Exercise regularly, keep flexible and strengthen your core; yoga, cycling, swimming, and walking all help maintain good core strength and flexibility. To find some simple core strengthening exercises, see our article about the core and sit-ups. It’s also very important to maintain correct posture when carrying out daily tasks, especially lifting. Can a herniated disc be treated? A herniated disc may resolve on its own, this is called spontaneous resorption. Recovery can be supported with conservative, non-surgical management. Ice, heat, and analgesics may also help. Speak to us if you have any questions about disc herniations. We’re happy to provide answers and advice. We will ensure you receive our best care, designed to improve your wellbeing. But to make the most of your adjustments and treatment there are some simple steps you can take once you leave our practice.1 Take a gentle walk
Walking creates motion through the limbs, pelvis, and spine and may settle your spine and nervous system. It increases blood flow around your body and to your brain, and can elevate mood and soothe stress. 2 Relax Stress is known to affect your nervous system in a variety of ways, so find ways to keep calm after an adjustment. You might read a book, take a bath or shower, cook, or just cuddle your family or pet. Combine mindfulness with your short walk. Enjoy a nap or meditate. Focus on your breath: inhale deeply, exhale slowly, and repeat as often as you can. 3 Be aware of your posture Sleep correctly on your back or side, never on your stomach. Stand and sit properly; your ears should rest above your shoulders. Hold your belly in and support the curves of your spine when seated. Bend with your knees, not your back. Aim to keep your spinal curves in a neutral position − great posture will support your spine and your care. 4 Drink a glass or two of water Every cell in your body needs water to function; in fact, your nervous system couldn’t work without H20. Yet, dehydration is common, according to research published in the journal, Nutrients, 82% of Australians fail to consume enough water. Support your body post-adjustment by drinking plenty of water. 5 Be gentle to your mind and body Allow yourself time to integrate your adjustments. Don’t schedule a workout or a long run, a karate lesson or a demanding physical event after your chiropractic appointment. Where possible, avoid experiences that will sap your brainpower, like a serious meeting. Try to just be present in your body and mind without significant physical or psychological stress. 6 Pay close attention Many changes occur in your body after a chiropractic adjustment; some subtle, some not. Does your breathing change; do your muscles feel more relaxed, has your posture improved? Does your mood feel different and your mind feel clearer? Notice what occurs soon after your adjustments and in the following days. The body ‘talks’ and this feedback provides you − and us − with useful information. Remember, though, the advice in this article is general in nature. What you need may differ from the supposed ‘norm’. So, ask us about suitable steps and let us know about any post-care events you have planned. Got another form of treatment booked? Sometimes another step might sound helpful, but could hinder your progress. At Adam's Back we want you to get the most from your care. Let us know if you have any questions, we’re happy to answer them for you. Suffering from pain is difficult. It’s quite natural to want to remove discomfort quickly. This often leads our patients to ask about painkillers. Let’s answer from a chiropractic perspective.As chiropractors, we believe that your body has an innate ability to heal. You are, in fact, your own incredible healer. When healing is obstructed, the right interventions can unlock this ability, however we believe medications can interfere with this process. To understand this we first need to look at how pain works.
Your body has pain receptors or nerve endings which are designed to feel sensations in different areas – such as your skin and internal organs. Eventually, all nerves make their way to your spinal cord and then to your brain. Basically, different areas in your brain process and interpret the signals from the nerve fibres to work out the cause and location of the pain, identify any risks of further damage and how much pain you feel. You could say that when you are injured or uncomfortable, it doesn’t actually hurt – it’s your brain making you think it hurts. It’s your body’s way of saying, “Hey, there’s a problem here... stop!” It’s meant to urge you to keep the affected area safe so it can heal. Painkilling medication, by definition, aims to block these signals. When you don’t get the “help” signal, it’s easier to push yourself. You might falsely believe that you’re better because you don’t notice discomfort and this may lead to further damage. It’s also important that you are able to describe your pain to help identify the cause. Chiropractic care is non-invasive, non-pharmaceutical, and is based on the diagnosis and treatment of dysfunction. Or dis- ease. Adjustments may restore motion to the joints of your spine, pelvis, and extremities, and may help with pain. Pain doesn’t have to rule your life. Non-drug therapy − like chiropractic − is the first option we recommend you consider for both effectiveness and safety. The goal is to live your life to the fullest, where you’re in control of the pain and it doesn’t control you! 4/1/2023 0 Comments Festive berry ice 'cream'This berry dessert not only looks stunning, but it’s healthier than traditional ice cream and very easy to make.INGREDIENTS
250g raspberries, partially frozen 300g plain Greek yoghurt 2 tablespoons maple syrup 1⁄2 cup freeze-dried blackcurrants, lightly crushed 1⁄2 cup walnuts or pistachios, chopped (optional) TOPPINGS 25g dark chocolate, grated, flaked, or in chocolate curls Fresh or frozen blackberries and mint sprigs INSTRUCTIONS Place the raspberries and yoghurt in a blender and process until smooth. Stir in the blackcurrants, maple syrup, and nuts (if using). Spoon the mixture into a loaf tin or round tin and freeze until set (about 3 hours). Remove from the freezer for 10 minutes before serving. Decorate with your choice of toppings. Tip: For a creamier texture try part- freezing the mixture, then whisking and returning it to the freezer. It can also be made in an ice cream maker. Serves 8 For centuries blackcurrants have been thought to have medicinal benefits, but recent scientific research has confirmed the powerful healing and protective properties of this remarkable fruit.Blackcurrants have been found to have significant health benefits; particularly in the areas of age-related diseases, brain function and exercise. They contain very high levels of Vitamin C, responsible for maintaining our immune system, healthy skin and hair, and other essential processes. They also have high levels of antioxidants which are known to help protect against many diseases.
Antioxidants and aging One area in which blackcurrants excel is in their polyphenol content – these are antioxidants, which are known to help protect against many diseases. The types of antioxidant in blackcurrants surpass those in most other fruits; they’re anti-inflammatory, antibacterial, anticancer, and help protect against heart disease and the diseases related to ageing. Plant polyphenols can also help protect your skin, meaning that eating more blackcurrants along with a healthy diet could make you look and feel healthier for longer! Brain benefits A new scientific discovery by Associate Professor Dr Jian Guan of the University of Auckland, has found that New Zealand blackcurrants have high levels of a chemical known as cyclic Glycine-Proline (cGP). This is an important brain nutrient, essential for your overall body health and particularly for keeping brain function healthy and normal as you age. Exercise booster Scientists have found that drinking juice from New Zealand blackcurrants before exercising could increase your motivation to exercise and to stick to regular exercise practices. Blackcurrant extract has also been found to help heart function and lower blood pressure during exercise such as brisk walking. Blackcurrants can easily become a part of your diet; they can be eaten raw or cooked and are widely available frozen, freeze dried, or as a powder. This concentrates the nutritional benefits of the berry without adding more sugar. As school heads back for another year it’s the ideal time to check your child’s backpack.Ill-fitting, oversized and heavy bags can strain the spine and trigger neck and back pain and headache.
It’s important to get this right! If you’re unsure about your child’s bag, or whether they’re wearing it correctly, ask your chiropractor for advice. The backpack should:
Congratulations! Becoming a parent is a beautiful, profound experience. But your body takes a toll as it changes to accommodate and give birth.There are hormonal changes, an increased body weight, a further forward tilt of your pelvis and your lower back curve, or lordosis. This loads your joints, ligaments, and tendons, increasing the risk of pain and injury.
Then, after birth, you’ll be lifting, dressing, bathing, and moving a baby averaging 2.5−4.5 kilograms. As they grow, so too, does their weight. Fortunately, as their weight increases you’ve had time to heal and strengthen. But if you haven’t yet healed, this adds to the risk of spinal dysfunction and pain. With this in mind, how can you avoid backache? Moving your baby will soon become second nature, so it’s wise to develop correct lifting techniques. If your child is on the floor, bend your knees, squat, and bring your little one close to your chest. Tighten your core muscles, then push up with your legs − not your back − and try not to twist. Consider a baby wrap and then a supportive carrier to offset some of the workload. Perched on one hip is not ideal. When bottle or breast-feeding, sit in an upright chair, bring baby towards your chest and cradle them comfortably. Use a pillow to support the weight of your baby. A pillow designed for breast-feeding is a wonderful tool to protect your back from strain. As your little one grows, think about how you move them. Once they’re big enough to sit in a highchair, remove the tray when lifting them in or out. When transferring bubs in and out of the car, take them out of the car seat first; it might seem easier to lift them in the seat, but it’s not easier for your spine. When you’re ready, begin to gently strengthen your deep core muscles. Rectus diastasis − the separation or “splitting” of the abdominal muscle − affects up to 60% of people at some point in their postnatal journey. Strengthening your core may repair this problem. Regular walking can also aid recovery, plus, heading for a stroll can boost your mood and fitness. Your chiropractor can advise on suitable ways to strengthen and exercise during and after your pregnancy; and discuss treatment options for low back and pelvic pain. Being a new parent is challenging enough without having to deal with backache. Observing these simple tips will help to minimise the risk of back pain and allow you to enjoy every moment with your little one. Have you heard of fascia? If you haven’t, you’re not alone; this tissue type is present throughout your body but there isn’t a lot known about it.What is fascia?
The old-school definition is that fascia is formed by layers of connective tissue that act as a ‘packing tissue’ for your organs, muscles, and bones. However, recent research is changing the way we view this incredible tissue. A 2018 article published in the British Journal of Sports Medicine describes fascia as a “continuum of loose and dense fibrous connective tissue that permeates the body and enables all body systems to operate in an integrated manner.” In other words: fascia is made up of different types of tissue that connect every part of your body and allow it to function in a unified way. What does fascia do? Fascia has many essential roles. By attaching to certain tissues it provides stability and strength, separates muscles, and enfolds and supports organs and nerves. It also contains a substance that allows the fascial layers to slide smoothly over one another. Just like lubricant in an engine, this stops various parts in your body from becoming stuck, damaged, and dysfunctional. Fascia also appears to be linked to musculoskeletal pain, proprioception (the sense of where your body is in space), and your lymphatic system − essentially a drainage system in your body which plays a major role in your immune defence. Can you improve fascial function? Fascia thickens and becomes ‘sticky’ from: lack of physical activity, injury − including repetitive strain injury (RSI), and aging. Although we can’t stop aging, we can reduce the chronic low-grade inflammation (dubbed inflammaging) that often accompanies it; and we can improve our lifestyles. Choose a healthy diet filled with fresh fruit and vegetables, leafy greens, wholegrains and high-quality protein. Move often, stretch regularly and maintain good posture. If you suffer from an injury, aim to repair the damage. Manual fascial techniques can effectively release “stuck” fascia so they once again slide. Foam rolling can improve mobility in the deeper fascia and also increase slide between fascial layers. Exercise regularly. Try Pilates, Tai chi, or yoga. Keeping your fascia healthy has many benefits; you’ll be able to move easily, have more flexibility and experience less pain. Ask us if you have any questions... and stay tuned for more information! |
AuthorAdam's Back is a team of dedicated complimentary health professionals. Our aim is to support you in finding drug-free solutions for better health. Archives
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