health
B
ack pain is one of modern
life’s most common health
complaints. Hours sat at
a desk, excess weight (especially
around the middle), stress, poor
bedding and sedentary living
habits can all exacerbate the
problem. There are many options
to explore when seeking relief, and
as Melbourne based osteopath
Danny Williams suggests, an
integrated approach – which
incorporates different healing
modalities – can be an effective
way to address the problem.
Back
OSTEOPATHY
Osteopathy is a gentle, holistic
therapy that works with the
inherent healing mechanisms
of the body to promote health
within a patient. A typical first
appointment will include a
thorough initial assessment and
a physical examination to assess
alignment, followed by gentle
stretching and releasing of joints,
and spinal manipulation.
“Using techniques such as
massage and joint mobilisation
in a unique way, the body is
enabled to heal fully. Following
the philosophy of osteopathy, the
part that hurts is not necessarily
where the problem is coming from.
By understanding the connectivity
of the whole body system, this
modality is able to find the source
of the problem and provide longterm relief,” explains Back on track
Osteopathy, Melbourne.
Tried, tested, and
recommended: Danny Williams,
The travelling Osteopath, www.
thetravellingosteopath.com
on track
Stiff neck? Tight shoulders? Chronic back
pain? You're not alone. Liz Nowosad
explores effective options to bring relief.
Some simple ways
to help relieve
back pain include
meditation – to calm
the entire body and
help relieve stress
symptoms, gentle
stretching, simple
yoga techniques
and regular corestrengthening
exercise, such as
fit ball workouts.
effectively through soft tissue
therapy. This can alleviate old,
lingering and chronic types of
back pain. General massage or
soft tissue therapy is also very
effective in treating the actual
muscles, relieving tension and
working through trigger points
as well as looking at short and
tight muscles – which pull on and
lengthen other muscles, causing
an imbalance in the skeletal
structure, resulting in pain.
Tried, tested, and
recommended: Musclefix,
Melbourne (clinic based in
Sandringham, mobile massage
available Melbourne-wide) www.
musclefix.com.au
IYENGAR YOGA
In the Iyengar tradition, emphasis
is placed on precision and
alignment in all asanas (postures),
whether they are standing, sitting,
twisting, inverted, forward
bending, backward bending or
supine postures.
In the Iyengar system, classical
yoga asanas are taught, aided when
necessary by various props. This
innovative use of props - belts,
bricks, benches, chairs (and others)
has made the yoga accessible
to everyone, regardless of age,
flexibility or infirmity.
Iyengar yoga founder Mr BKS
Iyengar explains, “The yoga asana
practised with props is unique
in that it is the only form of
exercise that allows both action
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“Massage helps you to remain
or become free of tension and
pain by loosening muscles and
increasing flexibility and is a very
effective part of treating injuries
and musculoskeletal conditions,”
says Evan Hawkey, Remedial
Massage Therapist and founder of
Musclefix, Melbourne.
Connective tissue, also known
as fascia, can be relieved very
32 Australian Natural Health
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REMEDIAL MASSAGE
Australian Natural Health 33
health
ERGONOMICS AT WORK
Andi Lew, chiropractic assistant and co-author of 7 Things Your Doctor
Forgot To Tell You has the following advice for your desk set up, because
she claims that “spending a few moments to make simple ergonomic
changes to your work environment will improve your comfort, minimise
back, neck and shoulder pain and increase productivity.
“At the end of the day you will feel much less tired and stiff, both
physically and mentally, and have more energy,” claims Andi.
The Keyboard
Position it above your lap.
Ensure that you can type with your arms relaxed and close to your body,
elbows bent at 90 degrees, and your wrists level.
The Computer Monitor
Position it directly in front of you.
Keep it free of dirt and smudges, to create less glare.
Don’t have the computer screen too low. It should be at eye level or even
above to maintain the natural ‘banana-bend’ curve in you neck.
Constant focus causes eyestrain. Allow the muscles in your eyes to relax by
taking a 20 second break every 20 minutes, and gaze at an object 20 feet
away from you.
The Mouse
Some people have an unconscious vise-like grip on the mouse, as if it’s
alive and trying to get away. Try using a light grip, and you’ll do more with
less strain.
When you move the mouse, try to move your arm from the elbow rather
than the wrist.
The Telephone
Use your hand to support the telephone against your ear.
Alternate ears frequently.
Never cradle the phone between your ear and shoulder.
The Chair
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Sit upright, with your bottom against the back of the chair.
For extra support and comfort, you can purchase a lumbar roll or roll up
a towel and place it against the arch of your back.
Your chair's height should be adjusted so that your knees are bent at a
90-100° angle, with your feet touching the floor.
34 Australian Natural Health
and relaxation simultaneously. It
activates the muscles, tones the
body's organs and relieves undue
mental and physical stress and strain.
Props help to increase flexibility and
stamina and, at the same time, relax
sick and tired muscles. They help to
rejuvenate the entire body, without
increasing physical fatigue.” BKS
Iyengar has relentlessly researched
and experimented with a large
range of medical problems and
worked closely with cardiologists,
immunologists and orthopedists
in the evolution of his therapeutic
application of yoga.
Tried, tested, and
recommended: Beginners course
at St Kilda Iyengar Yoga School,
Melbourne, (www.skys.com.au)
AT-HOME PAIN
PREVENTION
Some simple tips to help with
back pain at home include
meditation, to calm the entire
body and help relieve stress
symptoms, gentle stretching,
simple yoga techniques and
regular core-strengthening
exercise. A hot bath, shower or
heat pack can be a great way to
relieve tension and help ease tired
and sore muscles in the back.
Sitting and sleeping properly are
vitally important.
SIT WELL
“Slumping – and sitting up too
straight – are equally bad for
your muscles and joints,” says
osteopath Danny Williams.
“Sitting bolt upright forces
your muscles to contract in
an unnatural way and is just
as likely to cause problems as
slouching. If you aren’t sure
what a correct posture should
feel like, particularly when
sitting down, try to visualise
the following: Imagine your
pelvis is the hull of a boat
(weight resting on your sitting
bones), and your spine is like
a mast. Your head should f loat
at the top of the mast, and you
shouldn’t feel any tension at all.
If this feels tricky in a chair, try
it on a Swiss ball.”
CHECK YOUR BED
“Assess your bed,” advises Danny.
“There is no such thing as the ideal
mattress – it depends on you. If
you have a soft, flexible body, a very
firm bed will be uncomfortable and
too rigid. But if you’re fairly stiff,
you’ll find a hard bed supportive.
Generally, the more springs
a mattress has the better, and
opt for the firmest one you find
comfortable. You can always soften
it with a mattress topper under
your sheet.” NH
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