Walking is one of the best things we can do for our bodies. In this video I give my top 8 tips for getting the most out of your walks. Watch the video and try a few of the tips when you are out on your next walk. I know your body will thank you for it.
Our spinal discs swell overnight, that is why we are taller in the morning than the evening. One study measured a loss of height over a day of up to 19mm. They also noted that approximately 54% of this loss occurred in the first 30 minutes after rising and 80% within 3 hours of arising.
If you have disc related back pain then this could be a reason why it can be worse in the morning when you wake up and is also the reason why flexing the lower back first thing in the morning may not be the ideal thing to do.
The best bet is to wait until you have been up and about for at least half an hour but preferably an hour before doing stretches. In his book, Low Back Disorders, Stuart McGill, suggests waiting at least 1-2 hours.
NOTE: If your job requires full bending of the spine, then it will also be beneficial to make sure you have moved around or gone for a walk before starting to help reduce the risk of potential injury or flare up.
Of course, If you have back pain, then it is important to have it assessed as different injuries usually require different stretches or require you to avoid different movements to avoid aggravation. If you have pain and would like to have it assessed, feel free to contact me (or your local health expert) to arrange a time to have looked at.
Your body will thank you for it.
Reilly, Tyrell and Troup (1984). Circadian variation in human stature, Chronobiology International
Stuart McGill, Low back Disorders, 3rd Edition
In this video I show a simple tip that you can incorporate into your day to help look after your spinal discs.
It has been said that the health of our spinal disc determines the quality of our lives. Sounds dramatic, but it is true. Having a 'bad back' can be quite debilitating.
Hopefully this simple tip will be one way you can look after your spine a little better. Click the image below to watch the video.
This video is from my Instagram page @drcraigbuscomb. If you would like to follow me over on Instagram, click here.
In this 1 minute video, I show you how using an air cushion could help keep your spinal discs healthy.
It is simple, but can be quite effective.
To watch the video, simply click on the image below
This is a video I made for my Instagram page @drcraigbuscomb. If you don't follow me and would like to, click here.
You have probably heard of a 'slipped disc', a 'herniated disc', a 'disc prolapse', a 'disc protrusion', a 'disc bulge', or a 'degenerative disc', but what do these terms actually mean? Whatever you call them, disc injuries are quite common these days. In fact, a large portion of the population actually have disc bulges, but they go unnoticed as not all disc injuries cause pain.
My aim with this post is to explain how your spinal discs work so you can understand how they get damaged. I will then explain what sort of injuries can occur to your discs and what sort of symptoms (if any) you can get from them. I will finish up by showing you a few things you can do to help look after your spinal discs (hopefully before they become painful). So lets get started.
In this video I show you my top 5 ways to help 'free up' your mid back. In previous posts I have mentioned how shoulder injuries and pain are linked to poor posture. One of the main causes of poor posture is a restricted mid back.
These 5 simple exercises are all great ways of trying to get some movement back into your mid back area and hopefully start to improve your posture. They are all really simple and require no equipment.
Try them and see what you think.
To watch the video, click here or on the image below.
I have talked about how posture can affect the function of the shoulders. I have also made a video on how you can feel this yourself by simply rounding the shoulders and lifting your arms and then trying the same thing with 'good posture' and see how different it feels. If you haven't watched the 1min video, you can watch it below. For those of you that like stats, I was shown some research that shows just how dramatic the effect of posture can be on your risk of a rotator cuff injury. It is quite eye opening. Continue reading to see what they found out.
Here is our follow up to the passive hanging video. In this one we show you how to turn a passive hang into an active hang. Try it out and let me know what you think.
If you have a sore upper back or shoulders and would like a check up, feel free to contact me and we can find a time to get you assessed.
In this video I show you how hanging from a bar could potentially help improve your shoulder function, reduce pain and hopefully prevent future injuries. I know that it has worked wonders for my shoulders. Watch the video below, try it out and let me know how you get on.
If you have read our previous blog post on testing your shoulder function and watched a few of the videos on our Facebook and Instagram page, you would have seen that posture can play an important role in how our body (and in particular our shoulders/upper back) work. It makes sense then, that if we want to improve how our upper back/shoulders work, we will need to improve our posture. I believe there are 3 things we need to do to improve our posture and for one of these things, chiropractic care can play an important part. Keep reading to see what they are.
Our shoulders are amazing joints. They have (or at least should have) a vast range of motion. This amount of motion comes at a cost though and that is stability. The shoulder joint doesn’t have a ball in socket type joint like the hip, which is inherently stable. The joint of the shoulder is often referred to as like a golf ball on a tee. This lack of socket allows the range of motion that our shoulders have, but also means it is more unstable than the hips. It is the muscles and ligaments of the shoulder that keep it in place. In order for the shoulders to function well there needs to be good alignment of the shoulder joint and thoracic spine. Basically, this means we need to have good posture to allow optimal functioning of the shoulders. In this post I am going show you 2 tests to try to see how your upper back and shoulders are functioning. Continue reading to try the tests.
Back pain is very common and most people will experience it at some stage in their life. When your back is sore, it can make normal daily activities difficult and painful. In this post I will show you how to get our bed, how to get up off of the toilet, how to put on shoes and how to get up off of the ground when you have a sore back. Each of these 4 activities are relatively easy when you are feeling good, but if you are sore, they can be quite painful. Hopefully these simple tips will be useful and give you some relief if you are currently struggling with back pain.
Here is our latest video showing 2 exercises that you can do to help improve your balance and how well your feet work at the same time. Try them out and see what you think.
I have talked about how important the feet are for our balance system and how we tend to not give them the attention they deserve. So you may ask, how do we go about showing our feet a little love? Well, here is my answer. In this video I show you 6 simple tips that you can implement straight away to help make your feet feel better, work better and hopefully improve your balance at the same time.
Leonardo da Vinci described the human foot as a “masterpiece of engineering and a work of art”. Considering our feet contains 25% of the bones in our bodies and 25% of the muscles in our bodies are either in the feet or help control the feet, it’s amazing that we often don’t treat them with the respect they deserve.
If we showed our feet some love more often, you will be amazed at how good they can feel, but it could also help improve your balance. To me this is a win-win.
In my last post I discussed what our balance system is and how it works. In this short video I show you two simple tests to try to see how good (or bad) your balance is. Over the next few weeks I will discuss some simple exercises you can do to help try and improve your balance. You can then go back to these balance tests and see what sort of improvement you have made.
So now you know the basics of how our balance system works and hopefully you tested your balance with our 2 simple tests. If you haven’t watched the video I posted describing these balance tests, you can watch it here.
I recently did a talk at a local retirement village on how to reduce the risk of falls (this is part of the reason I wanted to talk about balance this month).
People often think that part of getting older is having poor balance and there is nothing you can do about it. This does not have to be the case though. What you do during your life before you get ‘old’ can play a big part in how well your body ages and in particular how good your balance is. My hope with this information is that you can a) help maintain good balance before you get ‘old’ and b) if you are already ‘old’ you can improve your balance and hopefully reduce the risk of falls.
My daughter has recently started walking and it such a cool thing to watch them figure out how to do it and also how quickly they improve. Within a day, she was up and off and then over the next few weeks there was no stopping her. Watching Quinn go through this process and also my recent mission to master a handstand (who knew it would be so hard) got me thinking about balance and how we can test it and possibly improve it. Of course our ability to pick up new things is nothing compared to that of a 1 year old, but we can still improve it.
This month, I am going to focus on Balance and your feet. I am going to explain what balance is, why balance is important, I will show you some simple tips on how to test your balance, how you can start to improve your balance and how you can get your feet working and feeling better.
You might ask, what has my feet got to do with balance? Well the answer is, possibly a lot.
In order to understand why this is the case, you need to understand how our balance system works. So let’s do that.
In the new year, people often have resolutions to get fit and healthy. That is why we are running our 6 week body and lifestyle challenge. Often when we start a new exercise program, despite our best intentions, we get injured. This is exactly what happened to me last week, I managed to hurt my leg by pushing myself a little too hard. The question to ask yourself is "What do I do now?". Continue reading to find out
I am not a big fan of doing cardio but I know that it is important. Over the last year (and more regularly, the last 3-4 months) I have been a 20 minute HIIT workout three times a week which has worked wonders for me. In this post I will show you what this workout entails and why I like it so much.
When it comes to training and diet, I always think of the quote “you can never out train a poor diet”. What you are putting into your body is a major factor in what it could look and feel like. If you are wanting to have a “6 pack” you WILL need to have a good diet. Diet is such a big topic and there are so many different ‘diets’ or ways of eating out there (I don't even like using the term 'diet' as it has so many negative connotations for lots of people). In this post I will show you the approach has worked wonders for me. I would encourage you to read it and see what you think and make a decision on whether you would like to try it or not. As I said, there are lots of different approaches out there, this is simply one approach.
Over the last year I have followed the eating plan designed by ‘The Robards Method’ and follow what they call the 7-2-1 philosophy. Continue reading to see what it is all about.
This year we are going to be running our first 6 week body and lifestyle challenge from January 14 - February 25. The aim of this FREE challenge is simple, to get your new year off to a great start, make some new healthy habits and FEEL GREAT. Do you want to get involved? Continue reading to see how to participate.
In my latest video I show you how to do one of my favorite core exercises called 'Stir the Pot'. I love this exercise because it can used by beginners, but can also be progressed as your level of strength improves. Try it out and see what you think.
Note: When doing the exercise, just remember to do it slow and controlled and to keep breathing.
I recently listened to a talk on the AM show here in NZ by Grant Schofield who is a Public Health Professor at AUT. The segment was named “How to save your body from breaking down as we age”. I must say it was a fascinating watch (you can watch the 6min video here). It brought up some simple ideas on how we can actually achieve this. The key thing here is that the answer to better aging is not a difficult one. It just requires some simple changes. Continue reading to find out more.
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It's what you do everyday that impacts your health, not what you do sometimes.