A SIDEWAYS GLANCE MIGHT HELP WOMEN AVOID PAIN AND IMPROVE LIFE SAY NEW ZEALAND CHIROPRACTORS

Paying attention to their side profile could help women avoid neck and back problems and improve their quality of life in many other areas according to the New Zealand Chiropractors’ Association (NZCA).

Paying attention to their side profile could help women avoid neck and back problems and improve their quality of life in many other areas according to the New Zealand Chiropractors’ Association (NZCA).

New research published by the British Chiropractic Association (BCA) suggests that women whose heads lean forward are most likely to be currently suffering from back or neck pain (58%), followed by those with an excessively arched lower back (56%)¹. Whether you stand like a spoon or a leaning tower, a bridge or a flat back may indicate problems ahead.

Women whose heads lean forward are also the most likely to suffer from back or neck pain 'every day' (29%). Those with a flat back were the least likely to have experienced pain, with 21 per cent having remained pain-free.*

According to Dr. Hayden Thomas, chiropractor and spokesperson for the New Zealand Chiropractors’ Association: `Whether a woman has an apple or hourglass figure appears to be less important than their side profiles as far as back and neck pain triggers go. Just over 25 per cent of women told the British researchers that a bout of back or neck pain can last for one to three days at a time, so we do need to do all we can to prevent problems. The good news is that making changes to your posture doesn’t call for extreme dieting or exercise programmes and can be managed really simply with the help of your family chiropractor.’

Posture has also been shown to have an effect on many other areas of health and wellbeing beyond symptoms of pain such as mood, energy levels, self-confidence, range of motion, and change in the release of stress hormones^2,3. Poor posture can also negatively impact on job prospects, decision making, work productivity and other areas of life^2-4.

The BCA research reveals that the average age women start to suffer from back or neck pain is 34 years meaning that your twenties are a key time for poor posture to really take hold and cause issues. The NZCA is concerned that women especially are suffering unnecessarily, with poor posture now appearing to have taken over from large breasts and overall weight issues as the most common cause of spinal problems.

The BCA researchers asked women which side-shape they are, with four broad categories of altered posture compared to the ideal. 

• Spoon - flat back, rounded shoulders

• Leaning tower - head leans forward

• Bridge - arched back

• Flat-pack - flat back

Hayden Thomas explains: `The aim in establishing good posture is to give you a neutral side-on appearance when standing in a relaxed stance with your ears, shoulders, hips, knees and ankles in line. Imagine you have a plumb line hanging straight from your ears to ankles - with everything in the middle sitting on the same line.  One way to do this is to try standing in a relaxed way and then gently contract the abdominal muscles.’ While ideal seated or standing posture is extremely important, Dr Thomas adds that ‘the best posture is always the next posture’, or in other words, try to keep moving as the joints and muscles of the body require this just like they require an essential nutrient.

The NZCA is promoting a programme of simple stretches and exercises, designed to improve posture and help prevent back pain by enhancing balance, strength and flexibility of the spine. Straighten Up New Zealand is an easy and enjoyable every day programme to improve spinal health and posture.

Consisting of a set of simple exercises and taking just three minutes to complete, Straighten Up New Zealand will help improve posture, stabilise core muscle groups, enhance health and prevent spinal disability. Think of it as daily spinal hygiene just like brushing your teeth benefits oral health. A regular check-up by your family chiropractor will also help keep your spinal movement, nervous system function and posture at its best.

*Out of all women with an arched back, a flat back, rounded shoulders, or head leaning forwards. Research carried out on behalf of the BCA.

LOWER BACK PAIN RESULTS WILL IMPROVE IF HEALTH PROVIDERS WORK TOGETHER SAY NEW ZEALAND CHIROPRACTORS

The success rate of lower back pain treatment in this country could be improved if health providers worked more closely together, according to the New Zealand Chiropractors’ Association.

New research published in the Spine Journal late last year found that patients with lower back pain enjoy significant improvement with chiropractic care, but little to no improvement with usual medical care. Despite these results significant numbers of GPs still do not refer patients to chiropractors.

‘The study found that after 16 weeks of care the patients referred to medical doctors saw almost no improvement in their condition, were likely to still be taking pain medication and saw no benefit with added physical therapy and yet were unlikely to be referred to a chiropractor,’ explains Dr. Hayden Thomas, chiropractor and spokesperson for the New Zealand Chiropractors’ Association.

Although this was a US study, a similar pattern often exists in New Zealand. ‘Health providers should be working together in the best interests of the New Zealand public, rather than isolating themselves from each other’ he adds. ‘Researchers have found that lower back pain treatment which includes chiropractic spinal manipulation can result in greater improvement than usual care provided by a family doctor. However, some medical doctors seem unwilling to consult with other health care professionals when it could prove to be beneficial to the patient’s overall well being. That’s a worrying trend and will go no way towards improving the lower back pain statistics in this country, which are already causing a great deal of suffering and costing taxpayers millions of dollars.’ Dr. Thomas hopes that continued research into the positive effects of chiropractic care on lower back pain and other health outcomes will encourage medical practitioners to refer patients to a registered chiropractor.

‘We shouldn’t be working against each other,’ says Dr. Thomas. ‘Both medical practitioners and chiropractors have skills that can improve a patient’s well being and help them lead a healthier, happier life free of lower back pain. The sooner health care providers start collaborating, the sooner we will be able to make a dent in those lower back pain numbers in New Zealand.’

For further information on the New Zealand Chiropractors’ Association visit www.chiropractic.org.nz.

NZ Chiropractors' Association in the Herald on Sunday

Check out the latest Herald on Sunday for an interview with the NZ Chiropractors' Association. They talk about how an uncomfortable, unsuitable pillow can lead to back pain and neck ache.

GOOD POSTURE KEY TO JOB INTERVIEW SUCCESS ACCORDING TO NEW ZEALAND CHIROPRACTORS

According to the New Zealand Chiropractors’ Association, paying attention to posture could give job seekers the winning edge as they search for employment this year. New research has revealed that adopting a confident ‘expansive’ stance can have a deciding influence on whether or not an interviewee lands a coveted job role.

Three studies conducted by Kellogg School of Management at Northwestern University found that posture matters more than hierarchical role and can make a person think and act in a more powerful way. They discovered that in an interview situation, an interviewee's posture not only conveys confidence and leadership but the person actually thinks and acts more powerfully.

‘It is believed that when a person carries themselves positively, opens up their body and takes up more space they feel more confident and powerful, regardless of their actual rank in an organisation,’ explains Dr. Hayden Thomas, chiropractor and spokesman for the New Zealand Chiropractors’ Association.

‘Unfortunately, many people get into the habit of not holding themselves correctly and they slouch or roll their shoulders forward. This is a ‘constrictive’ or ‘closed’ posture and makes individuals look more submissive, less confident and not as capable of leadership.’

Thankfully, there are a number of actions that can be taken to make sure a person’s posture gives the right impression on interview day.

‘Targeted exercises are one of the best ways to correct bad posture,’ says Dr. Thomas. ‘It only takes around three minutes a day to help improve spinal health and posture, which isn’t a huge time commitment. The Straighten Up New Zealand campaign is especially effective with each exercise designed to help the participant develop strong postural muscles. Other causes of bad posture include the wrong height chair and desk at work, obesity and, for women, spending too much time in high heels. Remedying each of these will lead to improved spinal health, which will make maintaining good posture easier and more comfortable.’

‘When you are heading into the interview remind yourself to walk tall with your head up, chest raised and shoulders back,’ adds Dr. Thomas. ‘Once seated, keep your legs and arms uncrossed and sit up straight, with your back relaxed against the back of the chair. Along with making you feel less tense, this positive posture will give the interviewee exactly the right first impression as well.’

For further information on the New Zealand Chiropractors’ Association and how to maintain a healthy posture, visit www.chiropractic.org.nz. More details on the Straighten Up New Zealand campaign can be found at www.straightenup.org.nz.

BACK PAIN SUFFERERS CONCERNED ABOUT OVER USE OF PAINKILLERS MAY FIND RELIEF FROM CHIROPRACTIC CARE ACCORDING TO NEW SURVEY ANALYSIS

People concerned about the over use of pain killers or unwanted side effects from some common medications may find relief from complementary approaches according to The New Zealand Chiropractors’ Association.

New research published in the latest issue of The Journal of the American Board of Family Medicine reports that around four million Americans find relief from back pain through chiropractic every year.

Dr. Hayden Thomas, spokesman for the New Zealand Chiropractors’ Association says: `There has been a lot in the news about people overdosing on common painkillers and unwanted side effects such as heart attack and stroke from anti-inflammatory drugs. It is important to realise that some musculo-skeletal conditions may be relieved through other safer options such as chiropractic care.

`This new study shows that back pain is the second most common reason patients seek medical care. Complementary medicine is used by 40% to 60% of the population yearly, and back pain is the most common condition for which people use complementary therapies, most of them consulting a chiropractor. Using a nationally representative survey, the researchers documented that the majority of respondents who used this approach for back pain perceived great benefit and identified specific factors associated with perceived benefit.’

On the other hand, supplementation with glucosamine, a widely used approach, may not be as effective as first thought according to chiropractic led research published last week in the Journal of the American Medical Association which reported that glucosamine did no better than a cellulose placebo for the relief of lower back pain caused by osteoarthritis (OA) of the lumbar spine.

Dr Thomas explains: ‘The study indicates that glucosamine sulphate is no better than placebo in reducing pain-related disability in patients with chronic low back pain. These results do not say anything about the effect of glucosamine on the joints themselves, only that they may not be as effective for symptomatic relief as commonly believed.

'The key findings from current research indicates that the best results for chronic low back pain come from improving function through exercise, manual intervention such as chiropractic care, stress reduction and taking a high quality omega 3 fish oil.'

TOO MUCH TIME WITH TV AND COMPUTERS COULD MEAN BACK PAIN FOR KIWI TEENAGERS THIS WINTER WARN CHIROPRACTORS

The New Zealand Chiropractors’ Association is warning parents that excessive time in front of computer and television screens this winter could mean an increase in back pain, neck and shoulder pain and headaches for their children.

A new study published in the BMC Public Health Journal has found a link between the amounts of time adolescents spend using computers, watching television and playing computer games, and back pain and headaches. The study's authors think that the link between back and head pain and screen time might not be related to the kind of screen activity the teens were engaged in, but to the amount of time they spent doing it and how they sat or stood while screen-engaged.

Dr. Hayden Thomas, spokesman for the New Zealand Chiropractors’ Association explains:

‘All the research shows that teenagers are spending an increasing amount of time participating in screen-based activities, such as TV, computer games, and other types of computer based entertainment. During winter, as the weather worsens outside, this is likely to increase even further.

‘Screen time is fine in small quantities but longer periods sitting down, hunched over in the same position for hours on end can be seriously detrimental to a persons health. Not moving for extended periods causes the muscles in the neck, arms and back to stiffen up and become sore. On top of that, slouching increases the amount of compressive force through the spine. This increased force may, over a period of time, fatigue the spinal muscles and cause pain, or may lead to early degenerative changes.’

Despite the health risks associated with the overuse of computers and television, Dr Thomas emphasises that it is not necessary for teenagers to give up their technology entirely.

‘It’s all about moderation. Computers and TV can be a valuable source of entertainment and education for young people and you’re never going to convince them to give it up altogether,’ says Dr. Thomas. ‘However, it is important to make sure they understand the dangers of excessive screen time and how to avoid painful back pain. Encourage them to sit up with their shoulders back and their feet on the floor when they’re at their PC or watching television. They should also have their chair pulled close enough to the computer screen so that they’re not tempted to lean forward, putting stress on the lower back. Finally, advise that they take frequent breaks to walk around and stretch. This will stop muscles getting tight and strained.’

‘Of course, it is also preferable that teenagers try to get outside and do some exercise, even over the winter months,’ adds Dr. Thomas. ‘Regular exercise, whether it is by participating in a team sport or going for a quick walk, keeps body fat and high blood pressure down, and reduces the prevalence of depression and anxiety. It also helps prevent back pain by increasing muscle strength and endurance and improving flexibility and posture.’

NEW ZEALAND OFFICE WORKERS URGED TO GET MOVING THIS WINTER, OR RISK SUFFERING BACK PAIN

The New Zealand Chiropractors’ Association is encouraging New Zealand office workers to take short, regular breaks this winter or risk suffering back pain caused by remaining in one position for too long.

According to research published by the New Zealand Medical Journal, the cost of lower back pain to the economy is estimated at around $500million . It is also thought that absenteeism from work due to back pain is second only to the common cold.

‘With the weather worsening, it is likely that more people will be tempted to stay at their desks rather than getting up and going outside at lunchtime and during breaks,’ explains Dr. Simon Kelly, spokesman for the New Zealand Chiropractors’ Association. ‘However, sitting down for long periods of time puts an enormous strain on the spine which can lead to aches and pains.

‘Short, regular breaks will help give the muscles around the shoulders and back a chance to relax, preventing you from getting stiff and tense. Going for a walk around the block is a great way to loosen up but if the weather is too bad, simply getting up to make a cup of tea or doing another task that involves standing up will have a similar benefit.’

Dr. Simon Kelly points out that not having work spaces properly set up will also contribute to bad backs.

‘Sitting in an unsuitable, unsupportive chair and bad posture, which includes slouching over your desk can also cause problems,’ says Dr. Kelly. ‘Good posture at your desk and ensuring that the lower back is supported will help prevent repetitive strain injury (RSI) which is a leading cause of back pain. Using a larger computer monitor so you don’t have to lean forward to read the screen, as well as making sure the machine is at a comfortable height, will also aid in keeping back pain at bay.

'If you’re unsure as to whether your desk is properly laid out, you should ask your employer to assess your work space.’

Avoiding Back Pain at Work
1. Try to have some form of regular exercise scheduled outside of work to keep joints lubricated and muscles moving freely. Muscles kept at bent positions for long periods can become contracted and may become difficult to fully extend when doing other tasks.

2. Adjust your chair so that your elbows are level with the work surface. This will keep you from leaning over your work and causing pain in the upper back area.

3. Try adjusting the lumbar controls on your office chair. If your chair doesn't have a lumbar support option you can use a lumbar pillow to support your lower back. This keeps the back in a much more natural position and helps create better posture.

4. Make sure that your computer monitor is positioned so that you can see it without staining your neck. Neck stain can lead to pain in the upper back, as well.

5. Frequent breaks are important to keep back muscles loose and relaxed. During breaks, take time to do simple stretches such as touching your toes and twisting at the torso. This will keep the muscles limber.

LONG HOT SUMMER IN THE WRONG SHOES COULD SPELL BACK PAIN FOR NEW ZEALANDERS

The New Zealand Chiropractors’ Association is warning Kiwis that this long hot summer could be putting their health at risk by encouraging them to wear summer shoes which are uncomfortable, don’t support the foot adequately and encourage poor posture, for longer than normal.

According to the NZCA high heels and jandals are the worst offenders. A new report on behalf of The Vitality Show, in the UK, revealed that, as well as causing bunions and damage to the tendons, high heels can have a dangerous effect on the back, distorting its natural alignment and compressing the spinal nerves resulting in back pain.

It seems that jandals can be just as bad if worn for extensive periods. In a study conducted by Auburn University*, researchers discovered that wearing thong-style jandals can cause postural imbalances, which in turn can lead to long-term health problems of the knees, ankles, hips, back and neck.

Dr. Simon Kelly, spokesman for the New Zealand Chiropractors’ Association explains:
‘High heel shoes place the heels unnaturally high above the toes. On top of that, the body’s centre of gravity is thrown forward. Eventually, this poor posture places too much uneven wear the discs, the joints, and the ligaments of the back.

‘The fact that jandals can be damaging is usually more of a surprise to people as they associate them with relaxation and comfort. But we’ve known for some time that when people walk in jandals they alter their stride to compromise for the lack of support the sandal provides. Jandal wearers tend to grip the shoe with their toes while walking, forcing them to take shorter steps. This modification in gait produces muscle imbalances and improper joint mechanics, leading to dysfunction in various parts of the body.’

Despite the risks associated with wearing particular styles of summer shoes, Dr Kelly emphasises that it is not necessary to give up wearing heels and jandals completely.

‘It’s all about moderation. It’s been a great summer and naturally people want to look good. High heels and jandals should only be worn for short periods of time and both types of shoe should be reserved for days when you will not be doing a lot of walking. It’s also a good idea to set aside days where you don’t wear either style and stick to a supportive trainer or a sandal with ankle support and insoles instead.’

*Auburn University research team, Justin Shroyer et al, 2008 annual meeting of the American College of Sports Medicine, Indianapolis