Archive for category: News

As the weather warms up, many Australians will step outside and give their garden a good ‘spring clean’. Bending over seeding, weeding and watering, the hours can quickly slip by. As you tend to the garden that may have been neglected over the winter, make sure not to neglect your spinal health.

More than 3.7 million Australians have back pain or similar problems according to the Australian Institute of Health and Welfare.¹ Prevalence of back pain increases if you are over 55 years old.

It’s easy to understand how back pain can arise from our pursuits in the garden if we don’t undertake these activities in the right way, especially if we haven’t been gardening much in recent months. Any infrequent activity should be prefaced by a few minutes preparing yourself both physically and mentally.

Here are some simple steps to help you avoid injury from maintaining improper posture as you work on the garden this spring:

Common Posture Problems

Dowager’s Hump (increased kyphosis)
In older people, it has been found that the greater the postural issue of Dowager’s Hump (or kyphosis) the greater the odds of experiencing difficulties in activities such as bending, walking or climbing.²

Round Shoulders
Hunched over a garden weeding or planting can result in the condition commonly referred to as Round Shoulders, which is distinguished by the hunched over appearance it produces.

Uneven or rotated hips
Twisting to shift dirt from a wheelbarrow to a garden, or to pull out and pile up weeds can lead to issues with uneven or rotated hips.

In severe cases, long term bad posture can lead to Scoliosis, a condition that results in the spine twisting from left to right, instead of running in a straight line from top to bottom. Depending on the severity, scoliosis of the spine can have a detrimental impact on vital organs, such as your heart, liver and kidneys.

Correcting Posture
The good news is that postural issues can be corrected, and even, in some instances reversed.

In the first instance, give your posture a sporting chance. By preparing before you enter the garden and having a few simple rules in mind, you can minimise your chance of experiencing some of these common gardening afflictions. Our Gardening Tips offer a guide to some of these rules.

And aside from using the correct posture and tools, take frequent breaks and walk around and stretch, as staying in the same position for too long can contribute to a sore back later
that night or the next morning.

Visit your local ACA chiropractor for more information on how they can help improve your quality of life.

¹ Australia’s Health 2018 (AIHW). aihw.gov.au., 2018. Web.
² Kado, D.M., Huang, M-H., Barrett-Connor, E., Greendale, G.A. (2005) Hyperkyphotic Posture and Poor Physical Functional Ability in Older Community-Dwelling Men and Women: The Rancho Bernardo Study. Journals of Gerontology: Biological Sciences. 60(5), 633-637
³ Payne, M.R. (2010). Why Posture Matters (part III). The American Chiropractor (March 2010).
⁴ Kirk, R., Franz, R., Hoirlis, K., Stiles, A. (2010). Effects of a Short Trial of Posture Exercises on Forward Head and Forward Shoulder Posture in Healthy Adults. Life University. The Journal of Chiropractic Education, Vol 24, 1, 2010.
⁵ Bean, P. (2009). Ecollo website. Retrieved march 14th 2010 from http://www.ecollo.com/post/2009/03/Common-gardening-injuries-and-how-to-avoid-them.

School holidays are a time for rest, fun and a well-earned break from routine. For many families, this results in a sharp increase in screen time, including long hours spent on tablets, phones, gaming consoles and TVs. While this shift is understandable, it can place added strain on growing bodies, particularly the spine.

Understanding the importance of spinal health at every stage of life, especially during childhood when habits are forming and bodies are developing rapidly, is crucial. Forming healthy habits early can save children from a world of pain later down the line.

The Screen Time–Spine Connection

Extended screen time often results in poor posture, such as slouched shoulders, head craned forward, and long periods sitting or lying awkwardly. Over time, these habits contribute to discomfort, reduced mobility, and spinal pain.

Children and teenagers are particularly vulnerable. Their musculoskeletal systems are still developing, meaning repeated strain or poor posture may have longer-term implications if left unaddressed.

School holidays can accentuate these issues, with sedentary behaviours often increasing when children are removed from the structure of school. Essentially, this is the perfect storm for placing undue stress on their growing spines.

Why Movement Matters

Movement is critical for a healthy life, including a child’s spinal development. Regular exercise supports muscle strength, joint mobility, and coordination, with each playing a role in the maintenance of good posture and spinal function.

By encouraging exercise during these school holidays, you are playing your part in improving your child’s health outcomes. There’s no need to overcomplicate it either; a simple walk around the block or a period of play at the park should do the trick.

School Holiday Healthy Spinal Habits

Here are some practical, family-friendly tips to help keep young spines healthy over the break:

1. Set Screen Time Boundaries

There is a range of screen time guidance available from the Australian Government, with recommendations varying by age. For example, infants and toddlers under 2 are recommended to have no sedentary screen time, children aged 2 to 5 should be limited to no more than 1 hour per day, and children and young people aged 5 to 17 should spend no more than 2 hours per day on recreational screen use (not including schoolwork). Daily limits in line with these recommendations, as well as ensuring your child takes regular breaks if using a device, are key.

2. Promote Active Play

For decades, outdoor play was the greatest form of entertainment for a child. Encourage your children to make the most of the autumn sunshine these holidays by getting outside and playing with siblings and friends. Whether they’re riding a bike, kicking a ball or playing at the park, what matters most is that they’re outdoors and moving.

3. Create Screen-Friendly Setups

Naturally, in the modern world, a complete screen time blackout is impossible, even with the government’s under-16 social media ban. When screen time does happen, posture matters. Encourage kids to:

• Sit upright with their back supported
• Keep screens at eye level where possible
• Avoid lying on their stomach or slouching on the couch

Small adjustments can make a big difference over time. Too much screen time can also cause conditions such as tech neck in children of all ages. To help minimise the occurrence of tech neck, ACA has developed a range of user-friendly resources, including factsheets and checklists that are FREE to download and share:

• Heads Up on Teck Neck Factsheet (for parents)
• Electronic Device Checklist (for children)

4. Lead by Example

Children often model the behaviours of the adults around them. Practising what you preach and implementing the daily habits you recommend can positively influence your child’s life.

5. Prioritise Rest and Recovery

Sleep is essential for growth and recovery. Ensure children have a supportive mattress and pillow, and encourage consistent sleep routines even during the holidays.

A Balanced Approach

School holidays don’t need to be screen-free to be spine-friendly. It’s about balance. By combining periods of rest with regular movement and mindful habits, families can help protect and support spinal health while still enjoying downtime.

When to Seek Advice

If your child experiences ongoing discomfort, stiffness, or changes in posture, it may be worth consulting an ACA chiropractor. Find one near you at findachiro.org.au

Magnesium is an essential mineral that plays a role in over 300 biochemical reactions in the body, making it a true powerhouse when it comes to everyday health.

Despite its importance, many people don’t realise just how vital it is for optimal wellbeing.

How Much Magnesium Do We Need?

According to the National Health and Medical Research Council (NHMRC), the recommended daily intake is: Men: 320mg per day Women: 270mg per day However, research suggests that many Australians may not be meeting these requirements. Factors such as modern dietary habits and soil depletion may contribute to lower magnesium levels in our food supply. Some health experts also believe current recommendations may underestimate our true needs.

The good news?

Magnesium is generally very safe, and increasing intake through diet, and where appropriate, supplementation, carries a low risk of toxicity for most people.

Why Is Magnesium So Important?

Magnesium supports a wide range of essential functions in the body, including:

• Energy production (ATP synthesis)
• DNA, RNA and protein synthesis
• Nerve and muscle function
• Transport of ions across cell membranes
• Immune system support through glutathione production
• Activation and function of vitamin D

It also plays a key role in supporting mental and emotional wellbeing, maintaining healthy bones, optimising cellular function, and reducing inflammation.

Signs of Magnesium Deficiency Low magnesium levels can present in a variety of ways.

Short-term symptoms may include:

• Muscle cramps or spasms
• Headaches Fatigue· Constipation
• Acid reflux
• Irregular heart rhythms

Long-term deficiency has been associated with more serious conditions, including:

• Cardiovascular disease
• Osteoporosis
• High blood pressure
• Metabolic syndrome and diabetes
• Migraines
• Hormonal imbalances
• Asthma and chronic pain conditions

How Can You Increase Your Magnesium Intake?

Magnesium is found abundantly in whole, plant-based foods, particularly leafy greens.

Some excellent sources include:

• Spinach, kale, and Swiss chard
• Bok choy and beet greens
• Nuts and nut butters
• Seeds Seaweed
• Dark chocolate
• Coffee and tea

In addition to dietary changes, magnesium supplementation can be a helpful option for some people looking to optimise their intake.

Final Thoughts Magnesium is a foundational nutrient for overall health, yet many of us may not be getting enough.

By making simple dietary changes and considering supplementation where appropriate, you can support your body’s energy, resilience, and long-term wellbeing. If you’re unsure where to start, speak with your chiropractor or healthcare provider about the best approach for you.You can learn more about the importance of magnesium at: http://chriskresser.com/9-steps-to-perfect-health-4-supplement-wisely https://www.marksdailyapple.com/5-common-nutrient-deficiencies-and-what-to-do-about-them/ http://magnesiumman.com/ http://perfecthealthdiet.com/

As we head into a new academic year, parents everywhere are preparing for the familiar hustle and bustle that back to school brings.

Amidst the excitement, it’s crucial to consider the physical health of our kids as they prepare for another year of studies, sports and social activities.

School stress, heavy backpacks, and hours spent sitting at desks, school buses etc, can take a toll on your child’s spine.

Consulting a Chiropractic care can make a real difference. Chiropractic care may help with the following:

• Posture correction: Less slouching and forward head posture due to hours spent slumped over books and screens.
• Incorrect fitting backpacks: Taking the weight and strain off their shoulders.
• Focus and concentration: A healthy spine = a happy brain.
• Immune boost: Less stress, fewer sick days.

Back to school checklist:

• Consult an ACA chiropractor.
• Wear your backpack over both shoulders and secure the waist and chest straps.
• Only pack essential items, and pack the heaviest items closest to the spine.
• Pack a healthy and nutritious lunch and snacks.
• Try and reduce your screen time where possible.
• Get at least 60 minutes of exercise every day. In the classroom, sit with your shoulders back and relaxed, with both feet on the floor

Reference : Home – ACA

As joyous as Christmas can be, everyone knows all too well that it can be one of the most frantic periods of the year. Hours to be spent in crowded malls buying presents for loved ones, trees removed from the garage and decorated, lights strung across roofs, food sourced, cooked, and served, dishes and homes to be cleaned. This list is never-ending.

In busy periods, one’s health can be placed on the back burner as your mind is occupied by whatever else needs doing. Many of us can slump back into unhealthy habits: slouching, not drinking enough water, sleeping and exercising less, and allowing the stress of the holidays to get to us.

All this is to say – it is important to remember to care for yourself during the festive period. Can you really buy into the Christmas cheer if your lower back’s sore?

As we edge closer to the festive period, here are some fantastic tips to ensure your spinal health remains exceptional even as your schedule fills up.

1. Stretch: It may seem like a small and simple act, but taking a moment each day to stretch can have immense benefits. Set aside a few minutes each day to stretch – it helps maintain correct posture, supports a healthy spine, and keeps your mind refreshed. To make it even easier, try downloading the ACA’s Straighten Up app, which features a simple 3-minute exercise program designed to improve spinal health, stabilise core muscles, and enhance overall wellbeing. Download it for free from the App Store or Google Play today!

1. Lift Smart: Moving furniture around to squeeze more people into your home? Picking up a large gift for a loved one? Carrying several heavy bags on each arm at the mall? Remember, bending your knees and keeping the items close to your body helps avoid injury.

3. Decorate Together: A foundational element of every Christmas period is decorating. It’s a wonderful time of celebration and collaboration between parents and children. Reduce the burden and spread the cheer by getting a family member or two to help you decorate!

1. Shop Smarter: In today’s world, not all shopping has to be done in person. To reduce the strain of hours spent wandering through crowded malls and sitting in heavy car park traffic, try ordering gifts online instead.

1. Check Your Posture: Christmas requires your body to twist in unnatural positions. You could be wrapping presents at the dining table or bending over your kitchen bench to cook. Regardless, it’s important to remain mindful of keeping your back straight and avoid slouching. Your back will thank you!

1. Manage Your Stress: There are lots of moving parts that make Christmas both special and stressful. It’s important to implement stress management techniques, including meditation or breathing exercises, into your routine.

1. Stay Hydrated: This tip is as important during Christmas as it is every other week of the year. On average, it’s recommended you drink between 2-4 litres of water per day.

1. Exercise Regularly: Even with a loaded schedule, it’s important to take time out of your day to exercise. It doesn’t have to be strenuous; a simple afternoon walk or playing with your kids in the backyard suffices. It’s all about stretching your legs, getting some fresh air, and leaving the busyness behind for a little while.

1. Get Restful Sleep: One of the most important things you can do for your health is sleep well. Make sure your mattress and pillow support your spine!