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[23 Jan 2015 | Comments Off on Side Plank Improves Scoliosis | ]
Side Plank Improves Scoliosis

A recent article in the online journal Medical News Today has reported findings of a study into yoga poses and scoliosis. The study found that “erforming a single yoga pose for 90 seconds for at least 3 days a week could reduce spine curvature in patients with scoliosis in as little as 3 months.”
The pose is the side plank (pictured), which involves lying on one side of the body with straight knees, and propping up the upper body with the elbow and forearm.
On average, participants did the side plank pose for …

Pain, Your Body »

[7 Dec 2014 | Comments Off on Is running bad for your knees? | ]
Is running bad for your knees?

Apparently not! Even I thought it was but the results of a new study (to read it click here) have found that “not only does running not cause osteoarthritis in the knee, it may even help to keep the problem at bay”.
The study followed 2863 people and found that “runners, regardless of the age they were when they ran, had less knee pain and osteoarthritis.”
This supported another previous study of 74,00 people from 2013 which “found that running significantly reduced the risk of both osteoarthritis and knee replacement.”
Some other choice quotes …

Exercise »

[29 Sep 2014 | Comments Off on 60 Minutes story on Prolonged Sitting | ]
60 Minutes story on Prolonged Sitting

Last week 60 Minutes ran a story on the perils of prolonged sitting. For a long time I’ve been a firm believer that the length of time you spend sitting is a lot more important then the position you sit in. This is true for musculoskeletal conditions like back pain, neck pain and headaches, but now we’re seeing that this is true for general health conditions like cardiovascular disease, obesity and diabetes. This only takes 12 minutes and is well worth your time. Get up and move Australia!
To watch the story click here.

Exercise, Pain »

[26 Aug 2013 | Comments Off on In the Press | ]
In the Press

Heya, I was recently asked to write an article for the Michelle Bridges 12WBT website. They asked me to write a piece responding to concerns from some of their members about being pushed too hard by personal trainers. The article is about learning when to tell if the pain you are feeling is a sign that you’ve hurt yourself, or if it’s just that deep burn you get from a good workout? Want the answers – Click here…

Miscellaneous »

[18 Aug 2013 | Comments Off on Road Tripping | ]
Road Tripping

I was lucky enough to be able to get out of town on the weekend and head down to Canberra. A short trip but long enough to remind me that there are some do’s and don’t’s when it comes to driving:
When you first hop in the car, sit up nice and straight and set your rear view mirror and side mirrors. If you notice after a while that the mirror position is no longer suitable, you must have either shifted in your seat or started slumping. Either sit up straight …

Your Body »

[25 Jul 2009 | One Comment | ]

More people miss work for back pain than any other ailment except the common cold. These are just some of the disorders associated with Office Tasks: Neck/shoulder tension, Headache, Tendinitis of the wrist & forearm ,Carpal tunnel syndrome, Mid back/shoulder blade pain, Lower back pain, and Sciatica.
The Number 1 mistake people make is that they sit in one position for too long.
Studies have consistently proven the amount of time you sit at the computer (hours keying per day/per week) is more important than posture. And the studies have shown that …

Exercise, Pain »

[25 Jul 2009 | 2 Comments | ]

So sitting at work all day is no good for you. Duh. Now what can we do about it?
It is essential to break the cycle of repetitive strain, muscle fatigue, and pain. To do this we should recharge our muscles and take strain off our joints and discs every 20 minutes. Even if just for 10-30 seconds!
The first and most important thing to do is to stand up frequently. Micro breaks every 20 minutes are crucial to preventing the muscles from tightening.
Simply standing up and extending the lower back a …

Pain, Your Body »

[21 Jul 2009 | Comments Off on Acute Low Back Pain – What should you do? | ]
Acute Low Back Pain – What should you do?

The first thing I usually advise people to do when they are in acute pain is to get into the “Astronaut Position” http://familydoctor.org/online/etc/medialib/famdoc/images/100-200/117b.Par.0001.Image.250.gif
10 minutes in this position will let the back muscles relax and help correct the hyperextended position most people adopt when their back is killing them.
Try not to annoy your back by testing it out all the time eg “Does it hurt when I twist here, does it hurt if I bend there?” etc. But try not to sit around too much either; I would try to be …

Exercise, Pain, Your Body »

[21 Jul 2009 | One Comment | ]

If you want to give your self the best possible chance at preventing disc degeneration, follow these guidelines:
Low back flexibility – stretch low back muscles (eg rolling knees side to side), glutes (eg hugging your knee to your chest), hip flexors (eg lunge stretch), and hamstrings.
Core Strength – Deep abdominal strength/endurance as developed in Pilates; see figure (from http://www.nismat.org/ptcor/lbp involves drawing in your abdomen to contract the deep abdominals – get me to check you are doing it right next time you come in!)
Use correct Lifting Technique. Don’t combine movements …