A sedentary lifestyle can also damage your spinal health! This happens because while you are in a sitting position you place stress on the discs between the vertebrae, leading to increased inflammation, which causes pain and early degeneration of the spine.

Prolonged sitting can also be a contributing factor to poor postural habits. Did you know after sitting in a slouched position for as little as five minutes, it can be difficult to reposition the lower spine in a correct, neutral position.

So at this point, we hope you are asking yourself, ‘How do I sit right?’

Well, to answer your question, we have gathered a few tips and resources to help you ‘sit right’ and lead a healthier lifestyle.

Get Moving

You can improve your health simply by standing up and moving around more.

• Especially if you are someone who has an office job, where you are likely sitting from 9am-5pm. Try getting on your feet every 20-40 minutes; maybe set an alarm on your phone or computer to remind you to do so. You should aim to at least stand up and have a little stretch every 20-40 minutes. We recommend, going on a walk around the office, grabbing or refilling your glass of water or tea, or simply standing up and doing a few little stretches, have a little jump or shake to loosen up your body.
• When you take a call or stop to chat with a fellow co-worker, try standing and moving around versus sitting at your desk.
• Another trick to help break up the sitting time is to introduce ‘walking meetings’ into your workplace. Instead of meeting in boardroom or over coffee to discuss this weeks workload, walk around the block while catching up.

A recent study¹, has shown significant reductions in short-term discomfort were reported in the shoulders, upper back, and lower back when sedentary workers used reminder software, to prompt them to get up and move every 20-30 minutes.  It’s interesting to note; not only did workers discomfort decrease but productivity was found to increase by about 10%.

Regular Physical Activity

Incorporating regular physical activity into your day is a great way to improve your overall health. This could be as simple as walking or jogging, getting involved in playing sport or an exercise class.

If you are unsure what kind and how much exercise you should be doing on a daily basis, don’t hesitate to schedule an appointment with Dr Bailey to discuss these concerns.

Posture While Sitting

It is important to have an ergonomic workstation, especially if you spend a lot of time at it. Our dedicated team works hard to provide our patients with resources to help you set up an ergonomic workstation best suited for your spine and health.

Ergonomic Workstation Resources:

• Fill out our Workstation Assessment Form, which can be found under Patient Education on our Resources page.
• Refer to our Workstation Assessment Guide on our FREE Mobile App. Available for both iPhone and Android
• Follow our Social Media pages to see weekly tips and advice, frequently over ergonomic workstations and posture.

If you feel you could benefit from discussing your current sitting and/or posture habits with a professional, or would like advice on creating an ergonomic workstation suited for your spine, please make an appointment to see our Chiropractor, Dr Robert Bailey. Chiropractors are fully qualified and registered health professionals who are highly trained to diagnose and/or treat conditions of the neuromuscular skeletal system. Dr. Bailey works with many other medical professionals and will always refer to your GP or other Medical Specialist if your condition required further investigation.

Related Services:

• Chiropractic
• Posture Analysis
• Posture Correction
• Spine Care Classes

¹ Postural Variability: An Effective Way to Reduce Musculoskeletal Discomfort in Office Work – Kermit G. Davis and Susan E. Kotowski. Human Factors: The Journal of the Human Factors and Ergonomics Society published online 4 April 2014. DOI: 10.1177/0018720814528003.

The online version of this article can be found at: http://hfs.sagepub.com/content/early/2014/04/04/0018720814528003

Did you know backpacks could be causing:

• Distortion to the natural curves in your child’s middle and lower back, causing muscle strain and irritation to the spine joints and the rib cage.
• Rounding in the shoulders.
• A child to lean forward, reducing balance and making it easier to fall.
• Forward head posture, which is one of the most common causes of neck, head and shoulder tension and pain.

In additional to providing you with our Backpack Fitting Guide, The Ashgrove Spinal Centre wanted to offer some advice on loading a backpack and backpack posture.

5 Steps to Loading a Child’s Backpack

1. Be sure the backpack is appropriately packed. You don’t want your child to be carrying around more than necessary, so be sure to check with the teacher to see what your child needs to take to school, opposed to what can be left at home.
2. Load the heaviest objects (usually text books) closer to the body.
3. If the backpack has separate compartments, use them to ensure objects are packed securely and not free to move around the backpack.
4. Once packed make sure the load is comfortable and safely stored. Check sharp or hard objects are packed in such a way they do not come in contact with the body.
5. Try to keep the weight of the backpack appropriate for your child. Guidelines suggest the overall weight of backpacks should be between 10-15% of the child’s weight. It definitely should not exceed 20% of the child’s weight.

Check your child’s posture while they are wearing the backpack:

1. While wearing the backpack, does the child look comfortable? You want to ensure the child can maintain a good posture when wearing the backpack before they leave for school.
2. Can your child stand normally while wearing the backpack? Distortions to your child’s posture can indicate the backpack is inappropriately fitted or too heavy.
3. Does the backpack cause your child to stand with an excessive curve in their lower back? If so, please go to our Backpack Fitting Guide, to make sure you have a backpack properly fitted for your child.
4. Is your child slouching at the shoulders? If so, please go to our Backpack Fitting Guide, to make sure you have a backpack properly fitted for your child.
5. Can your child wear the backpack and keep their head and neck in a neutral position, without excessive forward or backward tilting? If not, the load of the backpack may be to heavy for your child.
6. Lastly, is your child wearing the backpack straps on both shoulders? Hanging a backpack off one shoulder produces poor posture and is linked to numerous future health issues.

In addition to finding the backpack fitting guide on our website, you can also find a Child & Adult Backpack Fitting Guide on The Ashgrove Spinal Centre Mobile App.

There are many possible causes of neck pain, and it is often difficult to work out which structure is the cause. This is why it is important to have your back pain checked by a Chiropractor, a fully qualified and registered health professional, who is highly trained to diagnose and/or treat conditions of the neuromuscular skeletal system.

Often, lifestyle factors contribute to people getting or continuing to suffer from neck pain.

Compared to shoulder bags, messenger bags or purses, backpacks are better because the strongest muscles in the body — the back and the abdominal muscles — support the weight of the packs. The weight in the backpack should be evenly distributed across the body, and shoulder.

The checklist below has been developed to assist individuals to undertake a review of their child’s backpack use.

32 Questions You Should Ask About Your Child’s Backpack 

Loading the Bag

1. Does the backpack have separate compartments? If it does, use the compartments to pack heavier objects closer to the body.
2. Do these compartments allow the contents to be securely arranged? Ensure objects are secure and not free to move about the backpack.
3. Have you selected the most appropriate sized backpack for your child? Always use the smallest backpack that will suit your child’s needs.
4. Can your child use a backpack with built in wheels to minimise the load carried? Can you purchase a bag that has wheels to avoid the need to carry the backpack at all times?
5. Is the load comfortable and safely stored? Sharp or hard objects should be packed in such a fashion that they do not come in contact with the body.
6. Is the backpack being handled correctly? Does your child bend their knees to lift the backpack? The most ergonomic backpack is still bad, if lifted incorrectly. Ensure your child lifts with their knees rather than their back.

Weight of the Bag

7. Is the weight of the backpack when loaded appropriate for your child? Guidelines suggest the overall weight of backpacks should be between 10-15% of the child’s weight. It definitely should not exceed 20% of the child’s weight. Adults can tolerate larger loads.
8. Does your child lean forward when they are carrying their backpack? This is a sign there is too much weight in the backpack.
9. Is the backpack made of durable and appropriate materials? Try to purchase a lighter backpack to assist in reducing the weight carried. Consider the materials used in its production, ensure it has been constructed from strong, durable and light materials.

Lumbar Support

10. Does the backpack offer support for the lower back? Purchase a backpack that supports the lower back. Ideally, this will be a frame of some kind that follows the contour of the lumbar spine and provides support.

Waist Straps

11. Does the backpack have a waist strap? Waist straps are important for keeping the backpack stable and reducing excess movement, which can increase discomfort and fatigue.

Shoulder Straps

12. Do the shoulder straps allow for adjustment to fit your child? Shoulder straps need to be adjusted to ensure the backpack can be kept close to the body.
13. Does your child try to one-shoulder it? Always use both shoulders to carry the backpack.

Padding

14. Is the padding appropriately located? Padding needs to be located at all of the major contact points where the backpack meets the body.
15. Is the padding sufficient thickness? Padding needs to be thick enough to be comfortable but not so thick that it produces a poor fit.

Hygiene

16. How often do you clean out your child’s backpack? Be sure you are regularly checking your child’s backpack to remove excess clutter that might reduce available space or restrict correct loading.
17. How hygienic is your child’s backpack? Food and other materials left in the backpack can increase wear and tear, which reduce its life span.

Plan

18. Is your child’s backpack appropriately packed? Ask your child’s teacher regarding what your child needs to take to school opposed of what they can keep at home.
19. Does everything really need to be there? Can equipment for special activities (i.e. swimming, library day) be carried separately?
20. Are there heavy objects that are going to be in your child’s backpack all day? Perhaps a separate bag could be used for a laptop or other heavy equipment to prevent it needing to be carried all day.

Educate

21. Can your child determine what they need to take to school? Teach you child about how to minimise the load they carry.
22. How much time does your child spend wearing the backpack? Ensure your child understands the importance of minimising the time they spend wearing their backpack.
23. Does your child respect their backpack? Protect your investment by reducing wear and tear on the bag through inappropriate use or reckless handling.

Listen

24. What does you child say about wearing their backpack? If the child complains of discomfit, check the other steps for problems. If this does not address the issue, reduce the weight immediately.

Posture While Wearing the Backpack

25. Does the backpack look comfortable on your child? Ensure your child can maintain a good posture when wearing the backpack.
26. Is your child unable to stand normally when wearing the backpack? Distortions to your child’s posture can be an indicator it is inappropriately fitted or too heavy.
27. Does the child have any excessive curve in their lower back? Poorly fitted backpacks commonly cause disruption to your child’s spinal curves. If this is the case then please go to the start of this blog and review.
28. Does your child slouch at the shoulders? Is the child’s shoulder in a relaxed neutral posture without leaning? This is another indicator the backpack is poorly fitted and should prompt review.
29. Can the child wear the backpack and keep their head and neck in neutral position without excessive forward or backward tilting?
30. Is the backpack being worn on both shoulders? Hanging a backpack off one shoulder produces poor posture and is linked to numerous future health issues.

Fitting

31. Have you considered the following points when fitting a backpack to your child?
    • Adjust the straps to fit your child securely
    • The bottom of the backpack should sit clear off the buttocks
    • The top of the backpack should not be above the child’s head

Participate

32. Do you have concerns over the backpacks availability? Or perhaps the school does not have lockers allowing the removal of unneeded books from backpacks? School administrators are busy people so perhaps consider becoming involved in your schools parents group to facilitate change or address issues or concerns you have regarding your child.

We recommend you print out our Child’s Backpack Fitting Guide Checklist, so you can carefully review your child’s backpack comfort, fit and posture.

Also available is our Adult’s Backpack fitting guide.

You will find both of these available on our Mobile App as well.

There are many possible causes of back pain, and it is often difficult to work out which structure is the cause. This is why it is important to have your back pain checked by a Chiropractor, a fully qualified and registered health professional, who is highly trained to diagnose and/or treat conditions of the neuromuscular skeletal system.

Often, lifestyle factors contribute to people getting or continuing to suffer from back pain.

Use the following 5 tips to prevent Back Pain.

Contrary to what many people believe, too much physical activity is not what usually causes your back pain, the main culprit is usually sitting for long periods, especially if you have poor posture or are sitting is an uncomfortable seat. Any form of transport you may take these holidays, will more than likely involve sitting in one place for a long time and this can cause back and neck problems. Fortunately, we are here to give you a few tips and tricks to assist you so you don’t spend your holiday in pain.

It’s always best to address any niggles before you leave for your trip, so one of the most important tips no matter what mode of transport your using is “Get Adjusted”! When planning your trip make sure you allow time to visit Dr Bailey before you set off, and hopefully if you follow the below tips, you will have a comfortable trip and a happy pain-free holiday.

Back Care on an Airplane

Flying is one of the fastest and more comfortable ways to travel long distances but it can often be hard on your spine. It’s not just the flight itself, but first there’s the standing in the security line, shifting your weight back and forth as you plan your strategy for getting your shoes off and everything through the security scanner as quickly as possible. Not to mention the added degree of difficulty if you are traveling with children and you have to restrain or carry them in the line along with any carry-on luggage you require. Following all that hassle, there is the waiting at the gate in those very hard and uncomfortable chairs, and all this occurs before you have even boarded the plane!

Now I am sure the airlines really do try to make the seats comfortable, but let’s face it if you are stuck back in economy class, the seats don’t really recline very far, the headrest are in an odd spot and push your neck forward, and the seats aren’t known for their cushiness.

Now we can’t do much about the seats but the following tips should assist you in having as pain free a trip as possible.

• Practice proper body mechanics when managing suitcases by lifting with the knees and not with the back.

• Choose a suitcase with wheels and an ergonomic handle. Additionally, when packing try to distribute the weight evenly in the bag.

• When carrying your bags try to balance the weight evenly on your body. If you have a heavy hand bag or shoulder bag, switch sides frequently to avoid putting stress on one side of your body.

• Watch your posture! If your legs are not positioned at a right angle when you sit in your seat, ask for something (pillows, blankets) to prop up your feet and keep your knees at a right angle. Doing so keeps stress off the lower back. If you are tall, you may benefit from requesting an exit row seat, which generally has more legroom.

• Walk the aisle every 30 mins or so, especially after sleeping. Getting an aisle seat will make this easier.

• Put a lumbar support cushion, small pillow, rolled towel or any item that you can use to support your lower back’s natural curve.

• Use a neck support pillow to take the weight off your head and neck.

• Stretch regularly- this can involve simple exercises like rolling your ankles and alternately pointing and flexing your feet.

• When traveling overseas, start adjusting your body’s rhythm in-flight by eating, drinking and sleeping according to the time zone of your destination.

• Drink lots of water and avoid alcohol, coffee, or tea. Flying dehydrates your body because of the very low humidity levels in the pressurised cabin. Alcohol, tea, and coffee are diuretics which can cause dehydration. Water will re-hydrate the body and help to prevent circulatory problems.

Back Care in a Car

Taking care of your back during a long car ride is very different from doing so on a plane. You will more than likely be much more cramped in and you will have less room to move, and of course you won’t have the luxury of getting up and walking around every thirty minutes. Road travel is also bumpier than air travel and will more than likely aggravate your back and neck.

Following these tips should help you to arrive at your destination as pain free as possible:

• Take the time to make sure you are sitting in a spine-friendly and comfortable position before you even set off. A small niggle at the beginning of a trip can turn into raging pain within hours. If your car seat provides little back support, place a lumbar cushion, rolled up a towel or small pillow between your lower back and the seat for some extra support.

• Sit up straight with your knees slightly higher than your hips, and keep your chin pulled in.

• Since staying still is bad for your back, don’t just pick a position and stay in it for hours. Instead, adjust your seat and change your position slightly every 15-20 minutes.

• If you are the driver, reduce reaching for the steering wheel, because reaching places more stress on the lumbar spine, neck, shoulder and wrists. Instead, sit as close to the steering wheel as possible without compromising your safety.

• Stretch regularly- Full-body stretching is not always easy when sitting in a car but there are many seated stretches you can do while sitting. Try the following stretches:
  • Shoulder shrugs
  • Rolling your shoulders backward then forward
  • Rolling your neck from left to right and then in small circles
  • Twisting your torso gently from right to left
  • Tilting your hips back and forth or sideways
  • Flexing and releasing muscles will also help to increase circulation while seated.

• Take plenty of breaks. Try to stop at least every 1 or 2 hours, get out of the car and stretch your spine. Maybe even go for a little walk and get your blood flowing again.
• While it’s hot in Australia in summer, it is really important to set up your cars air conditioning so you avoiding blasts of cold air on the neck. It’s better to have the air conditioner on a soft setting, not on full blast. Also, try to point the vents so they are not blowing directly on your face or neck. If you point them towards the ceiling or floor of the car and allow the entire cabin to cool you will avoid ending up with a stiff neck.
• Drink lots of water! Hydration is essential for flushing your system of toxins and maintaining good circulation. Decreased circulation will quickly lead to increased pain and stiffness in your entire body, especially your back. While it may be tempting to rely on coffee, tea, sugar-filled energy drinks or soft drinks while traveling, instead choose water and lots of it.

Of course once you return its best to come in and see Dr Bailey so he can correct any issue your trip has caused and keep you pain free once you are home.

For further information, our Mobile App also provides a guide for good posture in the car, and is available for both iOS and Android Devices. Check it out if you haven’t already!

What I cannot stress enough is how important using a good quality Greek yogurt is! Check the ingredients and make sure it has no gelatine, thickeners or added preservatives in it and of course no sugar.  I used Jalna Greek Yogurt but any good quality full fat Greek yogurt will work well.

How to Make Labneh

Start 24 hours before you need the labneh.

My 2kg tub of yoghurt made just over 1kg labneh and almost a litre of whey.

Ingredients

• 2kg Greek yoghurt
• ½ teaspoon good quality salt, I use pink Himalayan salt.

Equipment

• Cheesecloth/muslin or large weave tea towel
• Kitchen string or ribbon or rubber band etc.
• Large sieve or colander
• Large bowl or saucepan

Method

Place sieve or colander over a large bowl or saucepan and line it with cloth.

While the yogurt is still in its original tub, add the salt and give it a good stir through. Scoop yoghurt into the cloth-lined sieve. Gather the edges of the cloth and twist it to make a nice tight bundle and tie with kitchen string or something similar.

With the sieve resting over the bowl, place it in the fridge and let drain for around 24 hours. The longer the yoghurt drains, the thicker the labneh consistency will be; so if you don’t mind it a little softer, overnight will do.

Gently squeeze out the excess liquid and remove labneh from cloth. It should have the consistency of cream cheese. Use damp hands and roll into golf ball sized balls.  Place into jars and fill with good quality olive oil.  If you want you can also place herbs like rosemary or thyme in with the cheese. Your labneh will last up to 3 months in these jars and once you use the cheese, the oil can be used for salad dressing or cooking.

By the way, don’t throw out the “whey” (the watery liquid left over in the bowl below the sieve), this is fantastic to cook veggies in, add to smoothies, soups or stocks, or even just to drink.  Whey is high in protein, good bacteria and is very good for you.

Labneh and Chickpea Salad

Ingredients

300gms Labneh

1 Tin of Chickpeas

1 – 2 Cloves of Garlic (depending on your tastes)

1 cup of fresh parsley

2 tablespoons of fresh thyme

Method

Place garlic and herbs in a food processor and whizz up until they are a finely chopped, add labneh and give a quick blend to mix it all up.

Wash chickpeas and place them in a salad bowl, pour labneh mix over and give it a good stir.

And you’re all done, this is perfect with chicken breast cooked on the BBQ.  Enjoy!

While I do not advocate people in pain should absolutely avoid the use of anti-inflammatories, to help manage the acute symptoms of their condition, I would like to stress they should do so in a conservative fashion and in conjunction with appropriate treatment of the actual cause of the symptoms. After all, while anti-inflammtories can in some cases provide short term relief, they are only effective at reducing the inflammation that has resulted from some form of tissue damage or irritation and do not address the cause of the symptoms in any way.

The research paper I have recently read, which was published in the American Journal of Cardiology, has established a relationship between the use of anti-inflammatory medications and atrial fibrillation in the heart. Atrial Fibrillation is a type of heart irregularity or arrhythmia which is associated with higher rates of mortality and morbidity but perhaps of greater concern, atrial fibrillation increases your chances of suffering from a stroke by a factor of 3 to 4 times.

This paper establishes a clear risk factor associated with the use of anti-inflammtories and the potential for them to cause heart complications and stoke.  It is interesting to compare the risks of anti-inflammatories mentioned in this paper with the often publicised but purely theoretical risks associated with manipulation of the spine (with particular attention being paid to the cervical spine, which I might add are so small as to be almost impossible to clearly establish in any study printed to date).  I cannot help but highlight how safe cervical manipulation actually is, especially when it is compared to a drug you can cheaply and easily purchase at any Supermarket.

Here at TASC your safety is paramount.  This means not only researching the safety of our own treatment techniques and protocols but also being able to educate, not only our patients but the public in general, about how to make better health decisions.  So please consider the common side effects and long terms consequences of any medication, regardless of whether it is a prescription medication or over the counter medication, and make an informed choice.

There are many ways someone may find themselves suffering from a spinal cord injury, but some of the more popular reasons include car accidents, water diving accidents, elderly falls and sports. The damage from these types of injuries can be complete or incomplete, depending on the degree of injury to the nerve fibres. Incomplete injury may result in movement and sensation irregularities and a complete injury means total loss of movement and sensation – permanent paralysis.

6 Ways to Prevent Spinal Cord Injuries

1. In motor vehicles, always wear seat belts. Car crashes are one of the most common causes of spinal cord injuries. So when in a car make sure to drive safely, wear your seat belt, and check that your children wear a seat belt or use and age and weight appropriate child safety seat. Further protect your child, by not allowing children under the age of 12 ride in the front seat.
2. People who are under the influence of alcohol or drugs should not drive; nor should any passenger get into a car with an impaired person at the wheel.
3. Don’t dive into shallow water. Unless a pool is 9 feet (about 3 meters) or deeper, do not dive into the pool. This goes for more than just pools; you should not dive into any water you do not know the depth of.
4. Elderly people are more prone to spinal cord injuries from falls. Many modifications can be made in the home to minimise the risk of falls. We recommend keeping the floor space clear, wearing non-slip shoes around the house, and adding secure banisters, railings and grab bars in the bathroom and around the house as needed. Research indicates many falls can be prevented. The best way to prevent falls is to get a falls assessment. Depending on the cause of your balance disorder, treatments may vary. Some of the common treatments for falls, The Ashgrove Spinal Centre provides.

5. If you have children or welcome children into your house, your home should be equipped with safety gates and window guards. This along with supervision will help prevent falls down stairs, off furniture and out windows.
6. Make sure you or your child take precaution when playing sports. Always wear recommended safety gear (such as helmets) and avoid leading with your head in any sport. Swimmers should make sure water is deep enough for diving and gymnasts should always use spotters when learning new moves.

For further information about Spinal Injury Awareness Week visit the official website – http://rebuildinglives.com.au/

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