The last 12 months have been a period unlike any other.  Essential services remained open throughout what was a very challenging year, but routine care has been pushed to the back burner.  It’s time now to start ‘checking in’ with your regular health care providers to ensure serious conditions are not missed and to importantly get the most out of life.

We regularly service our cars to prevent unexpected and costly breakdowns whilst also aiming to optimise performance.  Why wouldn’t we do the same for our bodies? After all we only get one!

A regular health check can prevent and lower the risk of health issues.  There are many conditions that are silent in the early stages, so you won’t necessarily feel unwell.  It is easy to take some symptoms, like fatigue, for granted. We often assume symptoms like lethargy are due to a busy lifestyle or poor sleep habits.  It may not be as simple as that. Early detection can significantly reduce the impact the condition may have on your life and potentially be lifesaving.

See your GP to:

• discuss any health complaints or concerns you may have (including mental health issues)
• check your heart rate
• check your blood pressure
• give you a physical examination, including chest, throat, ears, abdomen, glands and skin.

Depending on your gender, age and family history your Doctor may also determine whether any other tests are required, such as a blood test, skin health check or breast screen.

Make an appointment with your Dentist:

Routine dental care means more than just clean teeth. Your Dentist will check your mouth for any sign of oral health problems such as gum disease, tooth decay and oral cancer.

Overdue to see the Osteo?

Your musculoskeletal system is equally as important. COVID-19 has brought about many changes in our lifestyle.  Some beneficial, others not so.  Many people have been working from home for 12 months now. Your Osteopath can help with advice on ergonomics and ease tension and pain caused from working at your dining table or from your home office with a ‘not so perfect set up’, as it was for the short term!

For many of us, these changes in our lifestyle have brought about changes to our routine, it can then be very difficult to develop our previous good habits again.  Many of us have been unable to maintain our usual exercise habits and in the last few months have returned to exercise. We can help transition you back to your pre-COVID exercise routine to minimise your risk of injury and to help you get back to loving life!  It is important to slowly start exercising again.  Build up your intensity and length of the exercise slowly over a few weeks, this allows your body to increase strength and any soreness should be reduced.  Make an appointment to discuss how you are feeling, we can make a general assessment and help manage any issues or pain that may have crept in without you realising.  Sometimes you don’t realise how sore you are until you feel better!

“If we don’t have time to be SICK, then we have to make time to be HEALTHY.”

Colleen Patrick-Goudreau

Here is quick guide to getting your ‘at home’ work space set up ergonomically and safely!

Due to the current COVID-19 pandemic we are very aware that a large amount of our patients will now be required to work from home unexpectedly. Working from home (without any time to plan and prepare) comes with challenges as people will need to set up a makeshift work space, if not already set up with a home office. This article is aimed at helping you to set up these areas as well as possible, with the equipment you currently have, as well as offering some advice on a few products that are available if needed, especially if it becomes an extended amount of time where working from home is required.

Also remember that as of today, 31/03/2020, The Hon Greg Hunt: The Australian Minister for Health has confirmed that ALL allied health businesses can continue working and are encouraged to do so. This may change and if that occurs, we will keep you updated, but until then remember that we are still working, so please do utilise us if needed. Book an appointment, send us an email or request a call from us. We are here to help make these transitions as easy and stress free for all of our patients.

Right, now on to our ergonomic advice:

The first step is to identify any hazards and risks in the area you are planning to set up as your home office. Hazards and risk will increase for many people compared to your usual dedicated work office space which has hopefully been designed to limit these factors. It is essential that you limit as many of these ‘at home’ hazards and risks in order to best manage your work space, due to the current unknown time frame that it may be required.

Some foreseeable hazards in the home environment are, your work posture and movements, a potential increase in pressure, lack of communication as teams try to communicate remotely and perceptions of low support by the individual. Hopefully we can help by offering some support to limit the hazard of your work posture, with some simple advice and knowledge for you all to takeaway.

Most importantly, it is essential that you take regular breaks and don’t sit at your home workstation for a long time without moving (aim to move every 30-60 minutes or as often as is practical), use the best chair you have available to you, get your mouse set up at the right distance from your keyboard, ensure your head isn’t at any great tilt to look at your screen and wherever possible, do not spend all day working from just your laptop, a separate screen, keyboard and mouse can make all the difference.

Setting up your workstation:
Workstation chair:

• Use a chair that supports the whole of your spine, and doesn’t stop below your shoulder blades
• Have your back rest very slightly reclined, aim for 10-20 degrees from a straight/vertical chair back
• Your knees should be at approximately 90 degrees with both feet supported, the floor is preferred but if you cannot reach the floor, use something like a box to rest your feet on so they are not hanging.
• There should be a gap of approximately 2 finger widths between the back of your knee and front of your chair.

Screen/ Keyboard/ Mouse:

• When sitting at your desk, your forearms should be horizontal to your desk to allow you to rest your forearms on the desk, you should not need to lift your arms up while they are resting on your desk
• Your keyboard and mouse should be 10-25cm from the edge of your desk to allow your forearms to rest on the desk while working.
• The top of your screen should be at or one third above your eye level
• Your screen should be approximately your arm’s length away from you while sitting at your workstation
• Your screen, keyboard and any other documents or document holders you have, should all be centrally aligned.

Aim to keep the things you are using most often, closest to you to avoid over-reaching repetitively.

Remember to always try to move away from the desk as often as possible, if you take a phone call on a mobile phone, get up and move whilst talking, take regular breaks, move as often as possible and exercise daily. It is also essential that when working from home you continue to set start times, finish times and have your lunch and any other breaks as you would normally.

Good luck with setting up your ‘at home’ workstations!

We are more than happy to offer any further advice through this process, so we encourage you to email a picture to us of your workstation with, where possible, yourself sitting at it, so we can individually assess and offer advice as needed.

Please email info@croydonosteo.com.au or email the practitioner you normally see at the following email address.
janele@croydonosteo.com.au                           jack@croydonosteo.com.au
kiandra@croydonosteo.com.au                         melissa@croydonosteo.com.au
robyn@croydonosteo.com.au                            eleanor@croydonosteo.com.au
lisa@croydonosteo.com.au

There are accessories that can be purchased which may help with all of the factors discussed above. If you are interested in any of these, don’t hesitate to ask and we will work to point you in the right direction, if they are necessary for you and where these can be purchased.

With so many of us (70-90% according to the Australian Institute of Health and Welfare) suffering from low back pain (LBP) at some point in our lives, we’ve put together a quick summary of the types and causes of LBP, as well as how an Osteopath may be able to help.

Low back pain is typically broken down into three categories:

• Non-specific LBP
  • This is the most common type of LBP, accounting for approximately 90% of cases. Prognosis for this type of back pain is good, with most people having a resolution of pain within 1-2 months. Essentially there is no severe damage to the spine, and most commonly the pain is coming from structures such as the ligaments, muscles, joint capsules and tendons of the back.  Pain can be quite strong initially but will tend to subside within days.
• LBP associated with sciatica or canal stenosis
  • This type of LBP is due to nerve irritation or damage. This can be due to conditions such as arthritis, disc bulges and traumatic injury.  Symptoms are usually moderate-to-severe.
• Serious spinal pathology
  • Accounting for approximately 1% of LBP cases, these include conditions such as malignancy (cancer), cauda equina syndrome (serious nerve impingement/damage), fracture and spinal infection. Although rare, it is important if any serious spinal pathology is suspected that it be investigated further before appropriate treatment can be administered.

Low back pain triggers:

The following are common triggers that may exacerbate or bring on an episode of LBP:

• Bending with a twist or lean in the back
• Incorrect lifting/carrying techniques
• Repetitive lifting/bending
• Prolonged sitting (including driving) or standing

The pain may come on immediately, or sometimes will have a delayed onset and appear 1-2 days after the triggering event.

Where possible it is a good idea to try and avoid the above triggers to reduce the likelihood of having an acute episode of back pain.

What to expect from an Osteopath:

Low back pain is a very common condition that Osteopaths treat. You can expect your Osteopath to take a thorough history of both your current episode of LBP and your past medical history in order to have the best clinical understanding of how your pain began.
They will then assess your movement and function and may do a couple of tests to determine which part of the back is causing the pain.
Once your Osteopath has diagnosed the nature of your pain they will discuss this with you and indicate the type of treatment that may help improve the healing process.*
Typically an Osteopath will treat an episode of low back pain with a combination of techniques that help to loosen overactive/tight soft tissues and stretch the related joints of the spine and pelvis.         A treatment session will often conclude with advice on the best way to manage your back pain outside of the clinic (including stretches/exercises and things to avoid aggravating your pain), when/if another treatment session is appropriate, and what to expect for the following days/weeks so that you can mange your recovery as well as possible.

*If your Osteopath suspects there may be a serious underlying condition causing the pain, they may refer you to a GP for tests and further investigations before an Osteopathic treatment is commenced.

Recently, here at Croydon Osteopathy, we renewed our Level 2 First Aid Certificates.  Although it is part of our registration requirements, it is always important to stay up to date with any changes or new ideas.

During the training we discussed the statistics, which are, that most incidents happen in the home, in front of a family member.  Emergency incidents may happen at any time, including at work or as you are walking down the street.
If an emergency happened in front of you, would you know what to do?

What happens when someone is having a cardiac arrest?  The person’s heart has stopped working and therefore no blood is being pumped around the body to supply the organs and brain. The longer the body is without blood circulating the shorter the chance of survival. People observing might panic!   Ambulance officers state, that the majority of times when they respond to a call, people don’t know what to do.

Seeing a loved one in medical distress is enough to cause panic, not knowing what to do only increases our sense of uselessness.  If your child was choking or your partner was having a heart attack, what would your response be?

If you have First Aid training, you will have the knowledge of the required action plan that may just help save someone’s life, which could be your loved one.  You may need to start Cardio-Pulmonary Resuscitation (CPR), and by performing this, it will help pump blood around the person’s body to keep blood, and therefore oxygen flowing to the brain and organs.  During the course, you also learn about anaphylaxis, the signs to look out for and how to administer an epi-pen if required.

The course also covers what to do in the following situations:

• Burns
• Bites and Stings
• Choking
• Fractures
• Diabetes
• Asthma
• Seizures
• Slings

Increasing your knowledge is never a waste of time.  This information can be useful for parents worried about their newborn baby, or parents whose children play a lot of sport or are very active, grandparents who might be helping look after grandchildren, and people on a job site.  At any time, any one of us could be confronted with a medical emergency, either in the home or elsewhere.

If you are in doubt, always call 000.  The operators are always there to help and will guide you through the emergency procedures.  If you have completed a first aid course, you may have the confidence to act quickly and potentially help or save someone’s life.

The most important thing to remember is – call  000  in an emergency.

The following apps (whilst not a substitute for proper training) are also very informative:

• Emergency +
• Australian Bites and Stings

We are always being told that exercise is one of the best ways to help keep our bodies healthy. Attending weekly classes, groups or even committing to a gym membership can seem like a lot of effort, but there is a simple solution that will cost you nothing except 30 minutes of your time.

Walking.  It’s something we do everyday, whether it be intentional on not.  We walk to get from point A to point B or to keep our furry friends happy.  Have you ever heard the saying ‘an apple a day keeps the doctor away’?  Well apples aren’t the only thing to help keep your doctor at bay.  Did you know that walking 30 minutes each day can have some major benefits to your health?

Some of the health benefits of walking include;

• Reducing risk of strokes and other heart diseases
• Can help improve normal function of cardiovascular and respiratory organs
• Improves bone density and reduces risk of osteoporosis
• Increases muscle strength and endurance
• Boosts the immune system and helps detoxify the body
• Improves balance
• Aids in maintaining healthy skin
• Helps reduce stress and depression
• Aids in improving confidence and self-esteem

So, with all these benefits to our health why wouldn’t we want to get walking?  There really are no excuses.  Everyone has access to a place or location where they can walk, there are no financial costs, and there is no special equipment required.  The only thing it will cost is some time out of your day.  Do you have a super busy schedule and can’t find time?  There are some easy ways to incorporate more walking into your daily life without giving up too much extra time.  Some simple substitutions or adjustments you can make to your daily routine include;

• Take the stairs instead of a lift or escalator where you can
• If you take public transport to work; get off one stop earlier and walk the rest of the way
• Park further away from the shops (or wherever it may be) and walk the remaining distance

Walking is not a chore, so don’t make it feel like one!  Make sure to keep your walks interesting and this will make it more enjoyable.  Make walking something you want to do each day.

• Take different routes to avoid getting sick of the same scenery
• Walk with friends and make it a time to catch up with each other, this is also a cheaper option than the weekly coffee and a much better investment for your health!
• Join a walking club – ask your local council if they have a group for you to join.

30 minutes a day is a small investment to maintaining your health and reduce your risk for developing conditions such as heart disease, type 2 diabetes and osteoporosis.  So, grab your shoes and a friend and start walking towards a healthier you today

As the days become shorter and the temperature lowers, many people may be starting to feel the aches and pain associated with their arthritis worsen.

Arthritis is a common term that most of us will quickly associate with joint pain and stiffness.  How much do we really know about it?

There are several different types of arthritis.  Osteoarthritis and rheumatoid arthritis are two of the most common forms. Although the symptoms of these two types of arthritis can be similar, it’s very important to distinguish between them in order to determine the proper treatment.

Signs and symptoms

Osteoarthritis (OA) occurs when the smooth cartilage joint surface wears out.        OA usually begins asymmetrically or in an isolated joint.  A common OA symptom is morning stiffness in joints within minutes of waking up.  Other signs and symptoms include a gradual onset, pain that is aggravated by weight bearing and tender and restricted joints.

Rheumatoid arthritis (RA) is an autoimmune disease, which means that the immune system malfunctions and attacks the body instead of intruders. In this case, it attacks the synovial membrane that encases and protects the joints. RA often targets several joints at one time. The symptoms of RA include sudden onset, morning stiffness >60mins, painful, swollen and stiff joints, fever, anaemia, fatigue and loss of appetite.  RA usually presents with symmetrical joint swelling that has been persistent for a long time, although that isn’t always the case, especially when the condition is in early stages. Deformities of the hand can occur in severe cases of RA, causing fingers to point in different directions. RA not only affects joints but can also cause lung inflammation that leads to shortness of breath.

Joints affected                                                                                                                                                                         

The joints most commonly affected by osteoarthritis include the:

• knees;
• hips;
• neck;
• lower back; and
• hands.

Rheumatoid arthritis is usually symmetrical – affecting joints on both sides of the body at the same time. The joints most commonly affected are the:

• wrists;
• hands;
• fingers;
• ankles;
• toes;
• shoulders; and
• knees.

The elbows, hips and the spinal joints in the neck are less commonly affected.

Treatment

OA is typically not treated with long term medication.  For short term pain relief paracetamol is often advised, but an opioid based medicine may be prescribed for those not responding to paracetamol. Muscle relaxants may also be indicated in the treatment of OA. The main goal in treatment of OA is to maintain joint function, reduce muscle tension and minimise pain via education, rehabilitation and supportive measures. This may involve physical therapy such as osteopathy which aims to improve and maintain joint flexibility, optimise joint function, address any biomechanical strain patterns and implement appropriate exercise and self-management strategies.  It is important to consider exercise as part of the regimen, as studies have shown that a simple walk around the neighbourhood can help relieve pain and reduce joint stiffness. Weight loss can also play a critical role in reducing OA symptoms because it can ease pressure on joints, which reduces frictional rubbing of bones.

RA is typically treated with disease modifying anti rheumatic drugs (DMARDs) and also corticosteroids. The corticosteroids aim to reduce inflammation while the DMARDs aim to suppress the immune response apparent in RA patients. Osteopathic treatment can aid those diagnosed with RA by decreasing muscular tightness surrounding affected joints, utilising techniques that improve joint range of motion as well as assisting with appropriate at home self-management strategies.

Winter can be a challenging time both physically and mentally. The days are shorter and colder and we are more likely to pick up a dreaded cold or worse still, the flu.  To give yourself the best chance to get through the cooler months with the best possible health, follow the tips below and stay healthy this winter.

Wash Hands

Seems basic, but the number one way to stop the spread of germs is to wash your hands, particularly before meals and after using the toilet.  When sharing a phone or computer with someone at work, wash your hands after use.  It’s often best to wash your hands after blowing your nose too, especially if you have a cough or sniffle.

Get Vaccinated

The flu shot protects against the major flu strains and is especially important if you are considered at risk (for example: pregnant, over 65 or have a chronic illness). Talk to your doctor or pharmacist for more information.

Eat Well

A healthy diet ensures your immune system is ready to take on whatever comes its way.  Help fight infection by consuming proteins and taking vitamins and minerals.  Always try to look for lean meat and fish.  Add dark green leafy vegetables, along with red and yellow vegetables, for a boost of antioxidants.  A yummy pot of homemade chicken and veggie soup always hits the spot!

Stay Hydrated

In comparison to summer, in the winter months we don’t tend to feel like drinking as much water.  Try drinking your water warm from the kettle or at room temperature.  Some lemon juice can be a tasty addition.  Herbal teas can be another way to help keep the fluid intake up.

Rest up

Don’t let yourself get run down.  Regular sleep is vital to supporting a strong immune system and staying healthy.

Stay Active

Keep moving in winter.  We know it’s cold and dark out there but regular exercise is an important part of our overall health.  Wear clothing in layers, or if it’s too cold outside try a gym, indoor pool or a yoga class.  An exercise partner is an excellent way to help keep you on track!