Creating a new life is possibly nature's greatest miracle. As a human being, bringing a new little human into the world is not only a true joy, it is also a transition period that deserves a huge dedication of time and energy. So how do we prepare for such a major change in life, with so many unknowns? The perinatal period extends slightly under 2 years, from conception right through to your newborn's first year of life, and is bound to be a busy time. These days you can google anything, like ‘preparing for a new baby’ and you will likely get a mulitude of checklists detailing supplies you need to purchase and things you should do. While being helpful (and necessary) we have some suggestions which you can incorporate into regular to-do lists that will help you dive a little deeper into your preparation for pregnancy and parenthood. Celebrate AND rally your support network ~ gender reveal parties and baby showers may be the 'norm' and while you can enjoy these events you can also use them as an opportunity to connect with your tribe about important issues. With your key trusted supports around you (a handful of family members, friends, neighbours, other parents - the people who have your back and lift you up, those you want and need when things get tough), you can have real conversations in a safe space where there is no need to hold back. Let them know your true concerns and what you anticipate you may need when your baby arrives. They are then better prepared to be there for you and help in a way that you need because they know what appropriate support looks like to you. Decorate AND develop a parenting plan ~ the nursery is such a loving space and might be something you and your partner decorate together. Perhaps while you are putting furniture together or waiting for paint to dry, you could brainstorm a list of things you might be worried about, things you feel you need time to chat about, how you plan to share the responsibilities, returning to work and parenting strategies. You can use this list to come up with an action plan which you can work through and add to as your situation evolves. When you begin on the same page and have a plan you are better equipped to support each other and put up a united front when faced with the unknown or if curve balls come your way. Medical checks AND mental health check ins ~ through your pregnancy you may feel like you are checked up on a lot. All that monitoring this and keeping an eye on that saves lives but it is important to remember your mental health too. The parts of your brain involved in your mental health have an immediate top-down impact on your physical health so learning how to really check in with your mental health is a proactive and protective way to prepare yourself for a positive future. It is easy and common to default to a happy exterior that does not match our internal state. It is ok to feel overwhelmed, worried, tired, and emotional but having the ability to recognise what is going on within and how to deal with it is vital. Along with typical antenatal classes, online resources are popping up all over the place, there are plentiful parenting group options and meet ups and if necessary mental health professionals that can provide you with support and tools which can be used for yours, and your babies, entire life. Shop for baby supplies AND health care options ~ do you need everything on the must-have baby list you googled? Probably not. But while you are shopping for bub online, you can also open a tab or two and read up on safe and effective health care options for you and your baby. This is possibly a time in your life when you will be most conscious of what options are available to you and how they work. Doing a bit of window shopping before you are in a situation when you need help can take some of the stress away, allow you to be better equipped to ask the right questions, chose who to turn to and ensure you feel confident you are making informed decisions should the need arise. Get adjusted AND get your baby checked ~ you can read more about that in our blog 'Why parents get their babies adjusted' by clicking here. If you are pregnant, thinking about getting pregnant or have just given birth and would like to know more about how your spinal and nervous system health can affect your overall health and wellbeing (or that of your little one) please get in touch with us at hello@livelovelifechiro.com Every adjustment helps!

We often talk about our LifeLoveLife 'ferraris' in the studio, our high performers that still come in for regular adjustments years after any initial complaints have resolved because they just know that being clear and connected is an integral part of being able to perform at their highest level. Here are details of our health secrets for high performance: 1. Meditation, Mindfulness & Breathwork ~ These practices can reduce stress, anxiety, depression, irritability and burnout; improve energy, vitality, focus, mood, productivity, attention span and satisfaction and encourage self compassion and self-awareness. Research shows that twenty minutes of meditation, when performed regularly and consistently, can have similar restorative effects as two hours of sleep. Jerry Seinfeld attributes much of his success to his 40 years of transcendental meditation practice. Ninety percent of the thoughts we have on a daily basis are the same thoughts we had the day before and that is literally like groundhog day! Meditation helps to clear out the clutter in your brain so you can start each day with a fresh page, allowing the dynamic thinking necessary for disruption and innovation. 2. Have a crystal clear vision that you can feel ~ cutting edge neuroscience suggests that the very action of marrying intention/vision with emotion is what signals our pineal gland to secrete the hormones that communicate the message of our emotion to our body. We can fool our body into thinking it has already experienced the benefits we reap when we actually achieve our goal. Visualise not just who you want to be but how you want to be. Visualise achieving your goal and have total belief this happens. Visualise what you can hear, see & feel when you achieve your goal. Think about Mohammed Ali “I am the greatest” - He visualised it, he believed it, he felt it and he was! The secret formula of high performers here is: Intention/Vision + Emotion = Action/Success. 3. Enhance your natural strengths and know your weaknesses ~ Get the most out of yourself rather than wasting time on things you aren’t so great at or passionate about. What have been the things in your life that have worked? Rather than trying to get better at everything, drill down on what you are already great at. Think about the successful and inspirational people in your life, the sports people, artists, musicians, entrepreneurs. They have most likely identified what their key strengths are and have put 100% of their focus and energy on them. Equally importantly, if you know your weaknesses, you can surround yourself with people who can ‘fill your gaps’. Provided they share your beliefs and passion, they will get the job you struggle with done with ease and you can create your dream team. As a guide, spend eighty percent of your energy and time on things that come naturally to you and twenty percent on learning new things that can complement your strengths. 4. Make creativity, discipline and productivity a daily ritual ~ Most of us have an idea which has the potential to create success but an idea isn’t enough. It is the execution of that idea that makes success possible and execution is only made possible with discipline and work. Nothing in life happens without consistency over time. High performers are not only 100% committed, they are efficient and effective at managing their time so they can focus on getting the work done. Our tips: only check emails during the first & last hour of the day rather than get lost in your inbox all day; write to-do lists each night; keep your phone in another room to avoid the distraction of constantly checking it; time block - map out the time you can realistically give each task and stick to it. Productivity Apps such as Trello, Slack and Doist can help get you started. 5. Have a desire to contribute to humanity ~ Richard Branson said “there is no point in starting a business unless you are going to make a dramatic difference to peoples lives”. Regardless of what area they have excelled in, high performers are all driven by a vision of contributing to humanity in a new and profound way, of leaving it inspired. Passion, desire and compassion are driving forces, not money. Having goals and working towards outcomes is important however agility and flexibility are key and being loosely attached to the outcome of how you will contribute to a better world means that you never actually fail, you only learn along the way and the result may be even better than you visualised. 6. Work to create a high performing body ~ You need to be a finely tuned machine to be your best. Usain Bolt said "As long as I'm in great shape, nobody beats me, for sure." There are 5 basic requirements for a healthy body and focusing on each will ensure high performance: Nutrition ~ ninety seven percent of our cells are replaced every seven years using building blocks from the food we consume. Minimally processed, whole foods will build better cells than big macs. Exercise ~ our bodies require movement. Aim for a good balance of strength, flexibility and cardio. Sleep ~ this is when our body regenerates and quality of sleep can be the difference between high performers and skating through life in sympathetic dominance. Healthy mental attitude ~ find balance between periods of extreme efficiency and rest/relaxation/play. A healthy spine and neurological connection ~ wheels out of alignment - old bomb - leaching energy and efficiency vs finely tuned performance machine. That’s what we do. Help people get more out of their life. If you would like to find out more about how your spinal health and neurological connection affects your performance please or get in touch at hello@livelovelifechiro.com

A well respected Chiropractor once said the best immune system is in the body, not in the lab (Dr C S Gonstead) and another very well known expert in the fields of neuroscience, epigenetics, and quantum physics (Dr Joe Dispenza, who started out as a Chiropractor) has done extensive work to demonstrate when people overcome negative emotional states, break out of redundant habits and change certain self-destructive, hardwired attitudes and beliefs, the cells of their immune system are able to get busy upregulating new, better genes! The University of Virginia’s School of Medicine researchers have made a groundbreaking discovery of a direct correlation between the brain and the immune system, finally providing evidence to show how our thoughts and feelings could affect our overall health. This finding has significant implications on the way we understand the interaction between our brain and immune system. The goal of these studies is to attempt to uncover if and how inflammation begins to create or is even entirely responsible for certain diseases. When our body is flooded by stress hormones for the majority of our waking life, we suffer increased inflammation which in turn compromises the function of our immune system. In some inflammatory conditions including atherosclerosis, rheumatoid arthritis, multiple sclerosis, alzheimer's disease and autism the immune system is suppressed. With this immune suppression and increased inflammation a new disease can either be activated in the body or an existing disease can be exacerbated. On an everyday level, the suppression of our immune system caused by stress (including our thoughts and feelings) is leaving us more vulnerable to common coughs, colds, flus and the other dreaded C-word this winter. During Dr Joe Dispenza's workshops, he encourages positive emotions such as love, joy or gratitude and students use meditation to attain elevated states of being. This new, better way of thinking and feeling creates new brain chemistry and synaptic connections, encourages coherence and allows the body’s internal defense system to upregulate new genes and has resulted in miraculous healings of 'unhealable' conditions. Dr Joe has hypothesized for years that thoughts and feelings signal cells within the immune system to turn on healthy genes to make better proteins (healthy antibodies) and beneficial chemicals which balance and regulate the body and in turn reduce inflammation and now his extensive studies have been scientifically verified. So if you are concerned that with the weather cooling down you may be more susceptible to common ailments this winter, remember that your brain and body are connected and that the bridge between the two is your nervous system. So besides taking care of your physical body in the usual way (exercise, nutrition, sleep and Vitamin D) why not also use your nervous system?! We know that your nervous system is the master controller of your immune system so optimal spinal function will power up your nervous system and may help your immune system be at it's best. Try to focus on reducing stress and elevating your emotional state to activate your body's internal army. to support your body to do what it does naturally, protect itself! We are here to help, please get in touch at hello@livelovelifechiro.com if you are in need of a boost leading up to winter!

Do you ever look at a bear and think, wow that would be the life, to get to hibernate away the colder months and wake up refreshed and rejuvenated just in time for spring? Doesn't sound too bad! As winter approaches many of us find we want to sleep more, stay home and relax by the fire so should we be listening to our bodies during this time? These days our busy lifestyles often mean we behave as if seasonal changes are irrelevant, unnecessary and they mostly go unnoticed. Whilst modern societal norms make hibernating during winter or any time of the year basically impossible, our bodies do require cycles of activity and rest, daily and annually to function optimally. In winter, we produce hormones that make us sleepy and encourage us to take time to restore body, mind and soul so just like a bear, we have these natural urges to encourage us to work with rather than against the cycles of nature. Sleep basically fixes everything! Chiropractors are concerned with sleep because our nervous system needs rest to function optimally. While you are sleeping nerve cells communicate and reorganize and the brain is cleared of metabolic waste, supporting healthy brain function. Studies have shown that not getting enough sleep can alter or even halt the formation of different pathways in the brain that help us retain, process and even learn new information. Enough good quality sleep can have positive effects on your immune system, hormone balance, blood glucose regulation and likelihood of overcoming many diseases. When days are warm and long, our metabolisms and energy levels amp up and we are able to be more consistently productive. Now we demand that same high productivity all year round, forcing ourselves to operate at summer levels even in winter when our body is really craving more time curled up under the covers to rest and restore. It has been suggested that symptoms of Seasonal Affective Disorder (SAD) symptoms have more in common with hibernation than with clinical depression so could SAD be a result of our need to constantly work at high speed, mostly indoors and disconnected from natures cycles? Perhaps a bit of hibernation could be beneficial. If we indulged our inclination to slow down in winter, slept more and demand less from ourselves we could use that time to be more inward and reflective, allowing space for personal growth as well as physical regeneration. Hibernation is a survival strategy bears use to get through foodless winters. Though humans do not hibernate, we could always try and use winter they way nature intended, to slow down as much as possible while still maintaining the activities necessary to keep the ball of life rolling. If you have any concerns about your nervous system function, sleep or overall wellbeing please or get in touch at hello@livelovelifechiro.com

Most people associate dancing with positive physical effects for the body but did you know that ballroom dancing, doing the foxtrot, break dancing, line dancing, any dance really, can also benefit your brain?! Relatively recently neuroscientists began to investigate the complex mental coordination required to dance. Imaging studies have identified which regions of the brain are activated by dance and how physical and expressive elements of dance alter brain function and this has allowed researchers to hypothesize that music stimulates the brain’s reward centers, while dance activates its sensory and motor circuits and that is a winning combination for brain health. Studies have shown that dance (more so than other physical activities including swimming, cycling and tennis) can improve brain health and from 11 different types of physical activity, a participants’ risk of dementia was only lowered by dance, perhaps because it involves mental effort and (usually) some kind of social interaction. So while the benefits of the physical activity associated with dance are similar to those gained from physical exercise (including stress reduction and increased serotonin) there are also bonus benefits that range from memory improvement, strengthened and/or new neural connections and improved spatial recognition. Many of us have heard of Zumba as a fitness trend but this Latin-style dance workout is also known to improve mood, visual recognition, decision-making and other cognitive skills. Dance has been found to be therapeutic for patients with Parkinson’s disease (a motor-system disorder, which develop when the dopamine-producing cells in the brain are lost. The chemical dopamine is an essential component of the brain’s system for controlling movement and coordination. As Parkinson’s disease progresses, an increasing number of these cells die off, drastically reducing the amount of dopamine available to the brain. According to the foundation, the primary motor symptoms of Parkinson’s disease include bradykinesia (slowed movement), stiffness of the limbs and trunk, tremors, and impaired balance and coordination. It is these symptoms that dance may help alleviate. Tarsy says that dance can be considered a form of rhythmic auditory stimulation (RAS). In this technique, a series of fixed rhythms are presented to patients, and the patients are asked to move to the rhythms. Studies of the effects this technique has on patients with Parkinson’s or other movement disorders have found significant improvements in gait and upper extremity function among participants. Although there have been no side-by-side scientific comparisons of RAS with either music or dance, Tarsy says people with Parkinson’s “speak and walk better if they have a steady rhythmic cue.” Complementary moves At the Osher Center for Integrative Medicine at Brigham and Women’s Hospital, Peter Wayne, AM ’89, PhD ’92, an HMS assistant professor of medicine at the hospital, studies the clinical effects of mind-body and complementary/alternative medicine practices on patients with chronic health conditions. He has conducted clinical trials designed to evaluate the safety and efficacy of tai chi for patients with Parkinson’s and other balance disorders. Tai chi is a Chinese martial art once used for self-defense but now performed as exercise. Wayne considers tai chi to be a more ritualized, structured form of dance. “The focus of our work is to take advantage of traditional exercises in which it’s implicit that the mind and body are connected more efficiently,” says Wayne. “Tai chi is one such exercise that we focus on because of its benefits for both balance and mental function.” Research, he says, has shown that the increased susceptibility to falls that occurs among people who are aging or who are dealing with disorders such as Parkinson’s can be mitigated by the practice of tai chi; it improves their strength and flexibility as well as their cognitive performance. One such study appeared in 2012 in the New England Journal of Medicine. In this study, a team of investigators led by a scientist at the Oregon Research Institute found that tai chi helped improve balance and prevent falls among people with mild to moderate Parkinson’s disease. After six months, those who practiced tai chi twice weekly were physically stronger and had better balance compared with those who did either weight training or stretching. On average, the participants who did tai chi achieved balance measures that were two times better than those achieved by weightlifters and four times better than those participants who stretched. Those people who practiced tai chi also fell less and had slower rates of decline in overall motor control. Tarsy says there is evidence that such activities as dance and tai chi can stabilize the effects of Parkinson's disease and slow the degree to which everyday movement is affected. Get adjusted ~ if you would like to find out more about how Chiropractic care can support your health and well being please get in touch with us today at hello@livelovelifechiro.com

Waterbeds were something else, weren’t they? It’s still crazy to think there was actually a time where so many of us were sleeping on vinyl “mattresses” that were filled with gallons and gallons of water inside of our carpeted bedrooms. What’s crazier still is that… they were actually pretty durable. They made it through round after round of young kids playing on them and jumping off the headboard and otherwise hurling themselves right into the middle of the mattress unscathed. And, as a chiropractor - particularly a chiropractor who specializes in back pain chiropractic care in Paddington - I couldn’t help but think about how waterbeds can be compared to our spinal discs in more ways than one - specifically, the anatomy of a spinal disc. Bottom Line: The discs of the spine are some of the hardest working players in the body. In fact, they’re a great deal like the waterbed that serves as both an impromptu child’s trampoline and a place to get some much needed rest. Our spinal discs are tasked with standing up to the physical stress of our day to day activities, and are so important because together they allow our spine to move in all directions. Doing what we can to keep them healthy is crucially important to our spinal health, and to better understand how we can do just that it helps to understand the anatomy of a spinal disc. Why it Matters: Think of your spinal discs as the tiny but mighty cushions that sit between each pair of the 24 moveable bones (vertebrae) in your spine. In addition to cushioning the bones, each acts a small swivel that allows your body to tilt and rotate. Maintaining the health of our spinal discs is one of the best things we can do to help minimize our risk of living with chronic neck or back pain. And if you’ve been living around chronic neck or back pain and thinking about seeking back pain chiropractic care in Paddington, you’re in the right place! Let’s dive in for a closer look at the anatomy of a spinal disc. The Basic Anatomy of a Spinal Disc There are 23 discs to be exact - 6 in the neck, 12 in the mid-back, and 5 in the lower back. The average size of a spinal disc is about one inch in thickness and can vary in color from light yellow to dark brown. As we mentioned earlier, they allow the spine to be flexible and also serve as its “shock absorbers,” helping to cushion the bones of the spine and keep them from grinding together. When we break down the fundamental anatomy of a spinal disc, we know that each disc is made up of three core components: an outer layer, inner layer, and a pair of endplates that help hold the discs in place between each pair of vertebrae. The tough, fibrous outer layer is referred to as the annulus fibrosus, and the jelly-like inner layer, the nucleus pulposus. The nucleus pulposus helps to absorb shock and distribute pressure while the annulus fibrosus provides stability to the spine. The relationship between these two layers can be compared, again, to a waterbed. The tough outer layer contains and protects the softer inside layer, which is mostly made up of - you guessed it - water. And it's the high water content of each disc that helps keep them supple and moveable. However, as we get older, our spinal discs tend to gradually lose fluid, causing them to stiffen. That, in turn, can mean our discs become more prone to inflammation. Additionally - as you may have also guessed from knowing what you now know about the anatomy of a spinal disc - they can actually start to shrink which can lead to compression of the nerves running through the spine and some potentially painful symptoms. The importance of keeping our spinal discs healthy really can’t be overstated enough! Next Steps: The good news? There’s good news! Simple movement is actually one of the best ways to keep your spinal discs healthy. One thing we know from looking at the anatomy of a spinal disc is that they don't have a particularly good blood supply. Movement is how they bring in nutrients, and it’s those nutrients that help the discs stay healthy and push out waste that can contribute to the development of pain and inflammation. So, make it a point to move more each day however you can - there’s no wrong way to do it! And if your neck or back hurts, take 5 minutes for yourself, book an appointment, and let us know via an email at hello@livelovelifechiro.com. Our expert team specializes in back pain chiropractic care in Paddington, and, together, we'll help get your life back from pain! Science Source: Intervertebral Disc: Anatomy-Physiology-Pathophysiology-Treatment. Pain Practice. 2008.

A neighbor of mine once told me “Getting old is not for the faint of heart,” and that’s always stuck with me. After all, haven’t we all had one of those days where we wake up somehow having managed to injure ourselves in our sleep? Or, if you’re like an old classmate of mine (who shall remain nameless), maybe there was a time you ate a big meal and a couple of hours later ended up taking yourself to the emergency room because you had not yet learned what heartburn felt like. We’ve all been there. And, like it or not, back pain is more likely than not something we’re all going to have to learn to prepare for and manage. So, right here, right now, let’s start with lesson number one… Simple ways to prevent a herniated disc. Bottom Line: Absolutely no one wants to deal with back pain. Whether you’re living with pain today or looking to reduce your risk of injury and find ways to prevent a herniated disc in the future, you may be curious about how you can strengthen your spine. And as the go-to provider of non-surgical spinal disc treatment in Paddington, we’re here to tell you that you’ve come to the right place! When it comes to fortifying your spinal discs, it’s wise to start with the body’s core -- the set of muscles, ligaments, and tendons that support your spinal column and help your spinal discs move. Why it Matters: Your core needs to have a balance of strength and flexibility to perform at its best. A strong core allows your body to have the support it needs to move, bend, and twist without causing injuries, and a flexible core is crucial to allowing the body to move well and through a full range of motion. Together, these physical qualities help you keep your spinal discs healthy, just like movement-based care such as the adjustments we provide. So, our top 3 ways to prevent a herniated disc include: 1. Core exercises can help your back maintain a balance of strength and flexibility. 2. Movement of the spine promotes the delivery of nutrients to the spinal discs. 3. Spinal adjustments can improve your range of motion and help to decrease pain. Ways to Prevent a Herniated Disc at Home As noted in the list above, engaging in exercise to improve your core strength or to strengthen the abdominal, back extensor and rotator muscle groups can help you reduce your risk of spinal disc injury. And in our time providing non-surgical spinal disc treatment in Paddington, we’ve seen first-hand just how much of a difference incorporating and prioritizing core work can make in our patients’ spinal health. The stronger your core is, the less load your disc sees with activities of daily living, ultimately lessening the risk of herniation, which is why we compiled the following list of ways to prevent a herniated disc at home. We recommend the following exercises and stretches below and aiming for 10 repetitions of each and then repeating each 2-3 times a week. Planks 1. Start in a push up position, bend your arms, and support your body with your forearms. 2. Keep your hips, legs, and torso in a straight line while tightening your abdominal and glute muscles. 3. Draw your core muscles in at the level of your belly button and hold that position as long as you can. Bird Dogs 1. Get on all fours, making sure your spine is neutral (not arching up or down). 2. Then, engage your core muscles and slowly reach forward with your right arm as you extend your left leg behind you. 3. Hold for a breath and then slowly return your limbs to the starting position 4. Repeat the exercise on the other side. Glute Bridges 1. Lie on your back with knees bent 90 degrees and feet flat on the floor. 2. Engage the muscles of the deep core and move into a bridge position by lifting your bottom off the floor. Instead of forcing your belly up by arching your back, try to maintain the natural curve in your lower spine. 3. Lift your left foot off the floor and extend your left leg to maintain a straight line through your left heel. 4. Return your foot to the floor and repeat with your right leg. Dead Bugs 1. Begin lying on your back with both arms extended towards the ceiling. 2. Lift your legs off the floor to 90 degrees. 3. Exhale to bring your ribcage down and try to flatten your back onto the floor by rotating your pelvis upwards and bracing your core muscles (this is the starting position for this exercise that you need to hold throughout the movement). 4. Start the exercise by extending your left leg, straightening at the knee and hip and bringing the leg down to just above the floor (don’t let your lower back arch). 5. At the same time, lower your right arm back to just above the floor. 6. Keep your abdominal and gluteal muscles tightened and return your left leg and right arm to the starting position. 7. Repeat with your right leg and left arm. Back Extensions 1. Lie face down on a mat and place the hands on the floor or behind the head (more advanced). 2. Contract the abs and keep them contracted throughout the exercise. 3. Squeeze the back to lift the chest a few inches off the floor. 4. Lower and repeat. Knee-to-Chest Stretches 1. Lie on the back with both legs flat against the floor. 2. Lift the right leg, bending the knee toward the chest. 3. Use both hands to pull the right knee toward the chest. 4. Hold the right knee against the chest for several seconds. 5. Return to the starting position. 6. Repeat with the left leg and then return to the starting position. Kneeling Back Stretches 1. Begin the exercise on the hands and knees, positioning the knees hip-width apart, with the shoulders directly over the hands. 2. Round the back, pulling the belly button up toward the spine and tilting the lower back toward the floor. Hold the position for 5 seconds. 3. Rock gently backward, lowering the buttocks as close as possible to the heels. Ensure that the arms are stretched out in front. Hold the position for 5 seconds. 4. Rock gently back up to the starting position. Modified Seat Side Straddle 1. Sit on the floor with one leg extended to the side and the other leg bent. 2. Keep your back straight and bend from your hips toward the foot of your straight leg. Reach your hands toward your toes and hold for 5 seconds. 3. Slowly round your spine and bring your hands to your shin or ankle. 4. Bring your head down as close to your knee as possible. 5. Hold for 30 seconds and then relax for 30 seconds. 6. Repeat on the other side. Next Steps: It's been said that we don't get old and stiff, we get stiff then old. The fundamental takeaway from our list of ways to prevent a herniated disc is that It’s much easier to keep your spine moving than to get your spine moving, and our practice is here to help you stay active, healthy, and happy! If you’re ready to get serious about your spinal health or you’re looking for non-surgical spinal disc treatment in Paddington, reach out to us today( hello@livelovelifechiro.com) to schedule a visit whether it’s been awhile since your last adjustment or it’s time for your first. Our expert team will work with you to assess your movement and create a plan of action to keep you pain-free and at the top of your game for years to come. Our doors are open, and we’re here for you! Science Sources: Exercise and Physical Therapy for Treatment and Pain Management. Spine-Health. 2006. Exercise for Sciatica from a Herniated Disc. Spine-Health 2019

“Move it or lose it!” I’m not really sure where that started, but it wouldn’t surprise me if the person who originally coined that phrase was a chiropractor… thinking about spinal disc health and proactive care. Seriously, It seems that so many of us just don’t realize movement can and is often the best medicine for the spine! Did you know that our spinal discs actually don’t have a good blood supply running to and through them to help keep them healthy? It’s actually movement - yes, movement - that drives the uptake of the vital fluids, oxygen, and nutrients that our discs need to maintain their optimal structure. Bottom Line: We’ve said it once, and we’ll say it again - absolutely no one has time for back pain. After all, not many things can sideline you like a nagging, persistent, seemingly ever growing pain in and around your spine - you know, the core structure of your body that holds you upright and allows you to bend, twist, and move! Every day, those tiny but mighty discs between the bones of your spine are absorbing the stress related to gravity, your posture, and your movement patterns. Over time, this stress can cause wear and tear to your discs that can become painful when left unchecked. Perhaps that’s why another chiropractor coined the saying “You’re only as old as your spine.” It’s one we certainly use frequently being the go-to chiropractor for herniated discs in Paddington. A strong spine fortified with strong spinal discs will help you keep that back pain at bay. And the good news is that spinal disc health and proactive care go hand in hand. There are a few key ways you can keep your discs healthy from the comfort of your own home… starting today! Why it Matters: Not surprisingly, movement and exercise are perhaps the best ways to approach spinal disc health and proactive care. There’s really no wrong way to get your daily dose of movement, but you will want to do what you can to ensure you’re moving well. After all, you don’t want to trade one type of back pain for another! Spinal Disc Health and Proactive Care Each day, try to stay active, move your spine through its full range of motion, and, as always, be cautious about sitting for hours on end. If you do have to sit for long periods, try to change positions every 15 minutes. And if you have to work at a computer for hours at a time and you have the option, bring in a standing desk. These small steps can help both reduce stress on your discs and engage the small muscles supporting your spine – both of which are essential for disc health. Also, when it comes to spinal disc health and proactive care, something we feel the need to stress based on what we’ve seen first-hand as the go-to local chiropractor for herniated discs in Paddington is to always, always mind your posture. The combination of inactivity and long periods in an unbalanced posture can wreak havoc on your spinal discs. Here are a few other easy adjustments you can make to proactively protect your discs: ● Practice safe lifting. Improperly lifting any object of any size places undue stress on your spine. Remember to avoid bending while lifting, to use your legs rather than your back, to use a buddy when needed, and to always try to hold items close to your body. ● Exercise consistently. In addition to getting that daily dose of movement, incorporating exercises designed to improve the strength and flexibility of the muscles in your core and back that support the spine can make all the difference to your spinal health. ● Rethink your sleeping position. On top of minding what we’ll call your daytime posture, it’s important to do the same when you sleep. Aim to avoid sleeping on your stomach and make sure to replace old or worn out mattresses when needed. ● Rethink your shoes. High-heeled shoes in particular can make it harder to maintain proper posture. ● De-stress regularly. Be sure to find time to relax and unwind so the stress of the day doesn’t turn into physical tension in your neck, shoulders, and back. Next Steps: As you can probably tell from that list, keeping your spinal discs healthy is one of the best things you can do to reduce your risk of experiencing neck or back pain. If you spend long hours at the computer, you’ll want to take proactive steps to counteract that stress. When it comes to spinal disc health and proactive care, following the steps outlined above is a great place to start. Keeping up on those adjustments and regularly checking in with our expert team is even better, especially if you’re looking for a chiropractor for herniated discs in Paddington. And get this. Adjustments are actually a great way to help your muscles relax. When a muscle is stretched quickly, the nerves in the muscle respond by causing the muscle to relax. This reflex protects the muscles from tearing during any quick stretch. A chiropractic adjustment does not go nearly deep enough to risk tearing muscles, and it activates those same nerve impulses that make the muscles relax. So, whether it’s been some time since your last adjustment or you’re ready for your first, we hope you’ll give us a call. We’d be happy to work with you to keep your spinal discs healthy for years to come! Science Source: Disc Changes Associated with Prolonged Sitting. PMR. 2014.

Bottom Line: Whiplash is the term used to describe the injuries that occur as a direct result of a forceful, uncontrolled, and rapid back and forth motion of the neck. These injuries can occur during sports, slip and fall, or auto accidents. Most of us have heard of this type of injury. Most of us know whiplash pain is often associated with auto accidents. However, what we may not know is that whiplash injuries used to be considered "no big deal." Needless to say, times have certainly changed. Doctors now know that whiplash injury can mean lifelong pain and disability if the associated injuries are not properly cared for when they occur. Recent research also tells us that people who suffer a neck injury during a motor vehicle accident are very likely to experience both whiplash pain and future neck pain. Thankfully, research also indicates that chiropractic care can improve range of motion and decrease pain associated with whiplash injuries. And if you’re looking for a local chiropractor who treats whiplash in Paddington NSW, you’ve come to the right place! Why it Matters: With all the stress that comes with the accident itself, calling insurance companies, getting cars repaired, and so on, it's not uncommon for people to make the mistake of putting their health and well-being last on the to-do list. Your body wasn't designed to deal with the forces that occur in a car accident. Even low-speed collisions can generate enough force to injure the delicate ligaments in your neck that support your head. And although modern cars have an array of safety features, the damage from an accident can range from small aches to life-changing injuries. The forces that both the vehicle and your body have while driving along the road is known as kinetic energy. It’s true - your vehicle has been carefully built to displace the (kinetic) energy that occurs during an accident. However, no matter what type of car you have, your body will still absorb some of the impact. It’s likely that those powerful forces will cause injuries to your body. During a car accident, your head moves forward and backward suddenly with a tremendous amount of force. If you’ve sustained a whiplash injury it means your head and neck have been forcefully extended beyond their normal range of motion. This can create partial tears and other damage to the muscles and ligaments around your spine and also injure your spinal discs or nerves and your spine’s supporting muscles. Key Indicators of a Whiplash Injury A few key indicators that you may have suffered a whiplash injury include neck pain and stiffness, headaches, dizziness, and pain in your upper or lower extremities. If you or someone you love has sustained a whiplash injury recently and are considering seeing a local chiropractor who treats whiplash in Paddington, here’s are some quick facts to keep in mind: ● Today, whiplash injuries are considered severe and the rapid back and forth motion that occurs during the associated collision accident can lead to permanent injury to the ligaments of the neck. ● It’s estimated that over 80% of people involved in a car accident will sustain whiplash injuries. ● What’s more, over 50% of people with neck pain or whiplash pain after a car accident will continue to have pain one year or more after their initial injury, especially without treatment. Next Steps: Remember this. Immediately after any accident, your adrenaline is pumping, so you may not feel any whiplash pain or overall physical discomfort because you’ll most likely be in a state of shock. That’s why many people wake up the day after an accident experiencing the full brunt of their injuries for the first time. If you've been involved in a car accident, you may be wondering how long your whiplash pain and other symptoms are going to last. The good news is that with a proper evaluation and early treatment, you have a high likelihood of getting well within a matter of weeks. Receiving the proper diagnosis and care after a car accident can also help reduce your likelihood of struggling with whiplash pain and a lifetime of chronic neck pain. Our practice is focused on accurately assessing, documenting, and treating those who have been involved in a car accident to help them regain their quality of life as quickly and safely as possible. Don’t shrug off any accidents and push your symptoms aside. Instead, follow three easy-to-remember steps. First, get an evaluation. Next, begin receiving care. Finally, stay consistent. Getting well is a process, so If you have been in an accident and think you might have sustained a whiplash injury - or someone you know has been involved in an auto accident recently - be sure to reach out to our expert team as soon as possible. When you need a local chiropractor who treats whiplash in Paddington, remember that our doors are open, and we’re here to help right now! Science Source: The Association Between a Motor Vehicle Collision and Future Neck Pain. Eur Spine J. 2010.

Bottom Line: If you can walk away after a car accident without any catastrophic injuries, you should certainly consider yourself lucky. But there is something important we want you to commit to your memory right now. Even if you feel ok after exchanging information and speaking with the police, it is always a good idea to see a chiropractor after an accident. With your adrenaline pumping directly after an accident, your brain may not truly register the pain signals coming from your body. It's only after you have some time to calm down that you find yourself suddenly living with previously unnoticed injuries and manifestations of delayed pain after a car accident. The good news? Non-drug care options, such as chiropractic, are very effective at helping people both reduce the sensations of delayed pain after a car accident and restore their functional health. If you’re looking for a car accident chiropractor in Paddington, know our expert team is here to help. Even people with severe and chronic pain have been shown to benefit from the care that chiropractors provide. And with a proper evaluation and early treatment, you have a high likelihood of putting that delayed pain after a car accident in the rear view mirror and getting well within a matter of weeks. Why it Matters: While medications can provide temporary pain relief, they don't do a very good job of helping your body heal. One of the problems with pain medications is that they only treat the symptoms. They aren't doing a thing to resolve the injuries that are the real source of your pain. That’s just one reason why Ignoring a new ache or manifestation of delayed pain after a car accident and hoping it will go away is definitely not a smart strategy. Even minor symptoms can be an indication of a more significant problem. That’s perhaps one of the most important reasons you need to see a car accident chiropractor in Paddington. And there’s something else to consider. The longer you wait to get evaluated and receive care, the higher your likelihood becomes of needing more aggressive medical care. In fact, without a proper diagnosis and swift treatment, your body may begin to "heal" with more scar tissue than necessary. The same principle applies if you ignore what that delayed pain after a car accident is trying to tell you and simply decide to try to live "around" your injuries. Doing so can lead to even more physical stress and compensation from other parts of your body and, ultimately, additional injuries. 3 Common Manifestations of Delayed Pain After a Car Accident Let’s take a look at some common manifestations of delayed pain after a car accident that may not appear for hours or days. ● Headaches: A concussion, neck injury, mild traumatic brain injury, or whiplash can create headaches after a car accident, so don't dismiss a headache or dizziness until you’ve been adequately evaluated by a doctor. ● Back Pain: Pain in your back after a car accident can take hours or days to begin, and it could be a sign of a spinal disc injury, soft tissue injury, or whiplash. ● Neck / Shoulder Pain: If you notice pain in your neck, shoulders, or arms, it may be a sign of whiplash or a spinal injury. Next Steps: Delayed onset of symptoms after a car accident is quite common. It doesn't mean that you're "making it up." The stress of a car accident can make it difficult to truly assess how you feel in the minutes after impact. It takes time for swelling and inflammation to begin, and you may not notice these common manifestations of delayed pain after a car accident for hours or even days. Don't dismiss your symptoms or concerns. With the right healthcare team, most people can get back to their full life and activities without the need for drugs or surgery. Chiropractors are often the first healthcare professional a majority of people see after getting into an accident. So, if you’ve been searching for the best car accident chiropractor in Paddington, give our office a call right now. Receiving a complete and thorough evaluation is critical to discovering injuries early on so that you can receive the best care and treatment to put your injuries in the rearview mirror as quickly as possible Research has shown that active care involving range of motion, mobilizing exercises, and strengthening can effectively reduce pain. So, call us to schedule a proper evaluation as soon as you can. It has the potential to make a massive difference in both your quality of life and long-term well-being! Science Source: Whiplash. WebMD. 2021

When we feel pain in our low back, what’s the first thing many of us tend to think? We need to lie down. We need to sit down. We need to rest so our back will feel better. We may think we need to reach for a bottle of Aleve - maybe a heating pad. Fair enough. Each of those methods has limited or short-term effectiveness at best, but they may help us find temporary relief. But what about when those nagging aches and pains in our back return the next day? Now that internal dialogue turns to - What’s the problem? What do I need to do so I don’t have to do the same thing day after day after day? As the go-to lower back pain specialist in Paddington, we’re glad you asked! Read on. Bottom Line: Simple movement can be one of the best ways to find all natural back pain relief. In fact, science has shown us that medications and rest are actually a few of the least effective ways to find relief! In one recent study, researchers found that 60% of participants with symptomatic cases of sciatica benefitted from chiropractic adjustments to the same degree as if they underwent surgical intervention. Right?! Your body is designed to move, and often it's a lack of daily movement (or chronic postural changes) that causes back pain to begin in the first place. Why it Matters: When your joints aren't moving correctly, the rest of your body isn’t moving correctly, and that’s when pain can strike. The right movements and exercises can help you recover more quickly and prevent future back pain episodes. There are three different types of body movement: segmental, regional, and whole body. ● Segmental motion occurs between the individual joints of your body. ● Regional movement occurs in a body region such as your neck, mid-back, or low back. ● Whole-body movement is characterized by the actions we typically think of as exercise. All three types are essential and work together to keep your spine and musculoskeletal system healthy and functioning at its best. Let’s take a closer look… 1. Segmental Movement: Moving the individual joints of your body is what chiropractors are specifically trained to do. Proper segmental movement can help reduce pain, improve your range of motion, and influence your central nervous system. 2. Regional Movement: Dynamic stretching with regional range of motion exercises can reduce low back stiffness. 3. Whole Body Exercise: Daily exercise can help your brain and body feel better as well as improve your rest and recovery at night. Chiropractic Care for All Natural Back Pain Relief It’s easy to see why movement can be your most important ally when it comes to finding all natural relief from low back pain. The foundation of all movement is segmental movement. Take it from the leading lower back pain specialist in Paddington, if your joints aren't moving well, your body as a whole isn’t moving well, and you certainly aren’t going to be feeling well. That’s where we come in. Chiropractic care is a safe, natural, and effective way to help ensure your body is moving at its best so you can feel your best. Harvard Health, The Mayo Clinic, and other established healthcare organizations have published numerous articles highlighting the benefits of chiropractic and movement-based treatment options. Next Steps: Moving may be the last thing you want to do if you're struggling with back pain, but research has repeatedly shown that movement and exercise are two of the best ways to find relief from back pain. If you've dealt with back pain and especially if you live in the Paddington area, call us today. Our team will be happy to provide you with a complete movement assessment and personalized exercise plan to help you get (and stay) well for years to come, naturally! Science Sources: Back Pain. Harvard Health Publishing. 2023. 5 Steps to a Pain-Free Back. Harvard Health Publishing. 2016.

It’s safe to assume that all of us have an over-the-counter pain reliever like Nurofen or Ibuprofen in our medicine cabinets at home. From a young age, we learn to have these on hand to help us find short-term relief from temporary headaches or other body aches and pains. We’re looking for immediate symptom relief… And that is ALL these medications are designed to do - to temporarily mask the symptoms. They are not intended to treat the underlying condition causing those symptoms. They are also not intended to be used long-term. When it comes to chronic low back pain, NSAIDs like these will not help you find long-term relief. So, if you’re one of the many living with low back pain in Paddington, here’s what you need to know. Bottom Line: Although NSAID medications can be purchased over the counter, it doesn't mean they don't have risks and dangers. Over the past twenty years, we've seen the effects of low back pain change our healthcare landscape forever. ● It’s estimated that 100,000 people are hospitalized each year from NSAID related complications. ● Each day, it’s estimated that 100 people pass away as a result of opioid overdoses. Leading healthcare organizations have taken note. They’ve also taken note of the many benefits of chiropractic care for low back pain and now recommend that movement-based care options, such as chiropractic, should be explored for most low back issues before medications. Why it Matters: As chiropractors, we take a whole-body (holistic) approach to health and healing. The World Health Organization supports chiropractic care and other non-invasive interventions for the treatment of acute, subacute, and especially chronic back pain. In addition, Harvard Health, The Mayo Clinic, and other established healthcare organizations have published numerous articles highlighting the benefits of chiropractic and movement-based treatment options. The Benefits of Chiropractic Care for Low Back Pain Most people who explore chiropractic care take far fewer medications than those who don't. Why? Because it works. Movement-based strategies such as spinal adjustments, controlled exercise, and dynamic stretching are a few of the most effective ways to relieve low back issues. We see the effects first-hand every day at our chiropractic practice in Paddington. And not only are movement-based strategies good at providing fast relief, but research strongly suggests that such conservative care interventions may also offer a preventative effect when continued over time. That’s why the care that chiropractors deliver ranks at the top of nearly every list! The use of heat, massage, acupuncture, mindfulness-based stress reduction, tai chi or yoga, and low-level laser therapy can also be beneficial for both back-specific and overall function improvements as well as improvements in your overall health-related quality of life. Next Steps: Medications are designed to mask the pain, not fix the problem. Receiving a complete and comprehensive evaluation is the first step towards finding relief. As a conservative care based practice, we believe in focusing on treating the root cause of an issue and ongoing prevention rather than treating and masking the symptoms. After discovering the cause of your pain, we can work together to craft a care plan that will help you not only reduce your pain so you can reach your health goals. If you or someone you know is struggling with low back pain and you’re ready to see a chiropractor who specializes in Paddington, call us today. Our doors are open, and we’re here to help you get and stay out of back pain for years to come. Science Sources: Receiving Usual Care Plus Chiropractic Care vs Usual Care Alone. Pain Med. 2022. Noninvasive Treatments for Chronic Low Back Pain. American College of Physicians. 2017