Excercise

Back Pain Recommendations From Physio Matthew Squires

I’ve been a sufferer of back pain for over 20 years. Specialists believe I developed steoarthritis of the spine caused by a fall I had at the age of nine. At the time I didn’t get the right treatment and it progressively worsened over time.

By the time I was 20, the pain was servere and I knew something was wrong. I couldn’t remember a time when I wasn’t in pain. Since then, it’s affected my mental and physical health. My ability to work, concentrate and experience some simple things in life were completely diminished.

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I know that I’m not alone when it comes to experiencing back pain. It’s estimated that 70-90 per cent of the Australian population will experience musculoskeletal pain at some point in their lives. The cause is largely attributed to people spending copious amounts of time in a sitting position at work and at home in front of a screen.

While most experience “simple” back pain others will be effected by neural pain (sciatica), structural pain (scoliosis) and chronic back pain, much like what I have. Physiotherapist Matthew Squires highly recommends anyone experiencing back pain to have it assessed prior to therapy. Ideally within the first two weeks of experiencing pain. In hindsight, I wish I’d knew about this fact.

Apparently a rapid response will enable the brain to help heal the body and will prevent a more serious condition developing long-term. Trust me, if you have been experiencing pain go to a GP as soon as possible! They’ll get an examination done to see exactly what’s going on and make a referral to a physio to help relieve the pain.

In the meantime there are back pain preventatives for people who find themselves sitting for long periods of time. Office workers and people with sedentary employment are especially at risk. There’s been recent studies which state prolonged sitting can actually decrease your lifespan, so the aim is to get up and move.

Squires’ tips to reduce and prevent back pain:

  1. Keep a glass of water on your desk instead of a large bottle. This is to encourage you to get up to refill it regularly. Plus, as you keep drinking the water, you will also need to get up to void it.
  2. Every hour of sitting should be compensated with 5 minutes of exercise. Don’t save it up and do it all in one hit. Break it up as you go. Get up and go for a walk and do some stretching.
  3. Additionally do some spinal twists, hip flexor stretches and rotate your neck and shoulders whilst sitting.
  4. Speak to employers about investing in ergonomic equipment to use in the office. This will also assist productivity so it should be a available to all office and sedentary staff.
  5. Lastly, schedule walking meetings. They are now considered far more productive than traditional round table type meetings and will get you the added exercise you need.

If you’d like some more information on Matthew Squires recommendations or his Physio Gym specializing in women’s health, please check out http://physiogym.net.au/.

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March 22, 2015

DIY Home Spa


It?s time to turn an idle hour at home into a beneficial experience. Relaxation is essential to maintaining youth and beauty.

Spend one day of your weekend once a month or at least every six months devising our own beauty schedule. Take the phone off the hook and create a home spa. This is fun, particularly if you?ve never done it before.

A home spa doesn?t need to cost the earth either. Most of the products are in the kitchen. Grab olive oil, coarse sea-salt, Glad-Wrap, Vinegar, avocado, Lemon and peppermint tea-bags.?

A little bit of exercise

Start your home spa with an hour of exercise. Go for a run or walk, whatever you like doing. Take big deep breaths and get rid of all that tension. Make sure you work up a sweat. Not only does it mean you are getting rid of toxins, but you feel like you?ve done something.

Water and fresh juice

Once back from your exercise ? grab a glass of lukewarm water with a slice of lemon. This little morning starter is a great way to detoxify. Get a bowl of fresh fruit or a raw vegetable juice ready as well. Consuming fruits and veggies early in the day will help the liver?s elimination process, which is at its most active between midnight and midday.

Hair

Next is the shower. Shampoo your hair and then treat it with a deep conditioning hair pack. If you don?t have one at home, just use extra conditioner and wrap your hair in Glad Wrap for at least 20 minutes so as to step up the activity of the conditioner. If your hair doesn?t need a deep condition then just boost your hair shine by using vinegar as a rinse after shampooing. Dilute one tablespoon of vinegar in 600ml tepid water and pour it over your hair. Comb it through and then rinse it out with warm water.

Get rid of toxins

While your hair is wrapped up get some coarse sea salt from the kitchen and moisten it with water to form a paste. Massage this all over your body, starting at your feet and working up your body. Use an up and down motion to try to create a good amount of fiction. Wash off with warm water. Don?t panic if you sweat profusely ? your body is just getting rid of any un-wanted toxins.

Face

Now to the face ? grab an avocado and scoop out the goodness and rub it all over your face. Avocado?s are rich in Vitamin D and are full of good oils that will leave your face soft and moisturised. Soak two peppermint tea-bags and place over your eyes. Peppermint helps soothe any puffiness around the eyelids. Slip into a warm bath with two cups of sea salt. Put on a soothing CD and relax for about 20 minutes.

Feet

Don?t forget your feet. Smooth olive oil onto the soles of your feet and knead them firmly with your thumbs, working from the outer edges to the centre of the soles in small, circular motions. Then massage the rest of your feet. Put some socks on and leave them like this until the morning. The result? Feet as soft as a newborn babies skin. Remember, you can judge a woman by how well she cares for her feet!

October 2, 2002

Get A Healthy Body With Chi Kung!


Chi Kung

What the hell is it? Chi (energy) Kung (skill) is an oriental therapy that combines movement, meditation and visualisation to boost your energy and keep it flowing through your body.

What does it do? It improves physical and mental health. The benefits of meditation include reduced stress, lower blood pressure and better attitude. Excercising the body as well as the mind increases your awareness of where your body needs work and when it needs changes to diet, exercise and lifestyle.

Tai Chi

What the hell is it? Dubbed “moving meditation”. Tai Chi is an ancient exercise from China consisting of relaxed, slow and graceful movements. As you move you focus on your breathing.

What does it do? It eases stress, relieves pain, improves balance and increases your energy, creating a calm and clear mind. With training, Tai Chi can be an effective martial art.

April 2, 2001