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Want to prevent osteoporosis

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By Michael Hall,

Want to prevent osteoporosis? Find out how with the latest research.

A new study published today in Proceedings of National Academy of Sciences has revealed that the concept of “use it or lose it” when it comes to bone health, may not be quite so true after-all.

The study of major league baseball players’ pitching arms proves that the strength of your bones in later life is determined by the quality of exercises that you do in your youth.

In the study, researchers measured the cross sectional size, torsional strength, bone mass and bone mineral density of the humerus (the upper arm bone), in 103 professional baseball players at various stages of their career.

They discovered that the cross sectional area, a key determinant of bone strength, even decades after players stopped playing baseball.

In fact, in comparing baseball players who continued to play against those who completely stopped once their careers were over, they found that even former players in their nineties, who hadn’t thrown a ball in fifty years, still retained more than half the throwing related increase in bone size and around one third the bone strength as those who continued to play. Players who continued to play not only maintained their bone size, but also the bone strength.

These findings suggest that to increase and maintain bone strength throughout life, that it is important to focus on exercise which applies resistance and loading to the skeleton, especially early in life. They provide evidence that the more bone that is “banked” up until the mid 20’s (when bone strength peaks), the more a person may be protected from osteoporotic fractures later in life.

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But what are the best type of exercises? Evidence indicates that the best exercises are ones that involve:

1. Higher impact;
2. Strength training;
3. Fewer repetitions and sets;
4. Variety.

For pre-menopausal women, evidence indicates that that high impact exercise only strengthened the hips and not the lower back. Only when high impact and strengthening exercises were combined did the bones of both the hip and low back get stronger.

For post menopausal women, again only a combination of high impact exercise (etc. jogging, walking and stair climbing) and strength training were found to be effective.3 Walking has been found to have no effect for strengthening of the bones in the lower back and only a little at the hips which is probably not clinically significant .

Another study of 180 men (aged 50-79 years) with low bone mass over 18 months found that combining the drinking of fortified milk plus strength training three times each week, achieved the best results for both strengthening of the bones of the lower back and the hips.

A Cochrane review found however that to reduce the rates of falls, these exercise programs must be combined with balance retraining, an individual risk assessment, along with home safety modifications performed by an occupational therapist. Vitamin D supplements, falls education and hip protectors at home, were all found NOT to be effective in reducing the risk of falls or preventing hip fractures.

Whilst you may not have control over some risk factors for osteoporosis such as being female, Causasion/Asian with a small body build, delayed puberty or early menopause and prolonged use of certain medications (e.g. corticosteroids, heparin, immune-suppressives, anti-epileptics and others), there are many factors that you do have control over. These include not exercising, smoking, excessive alcohol use, low body weight, low calcium intake, decreased strength and poor balance.

Like all things in life, prevention is better than cure. In many ways, if you focus on the things that you can control, and control them perfectly, many of the adverse health effects associated with ageing become less of a risk. The choice is up to you. Get a clearance from your doctor or health professional and then begin an exercise program (combining impact, strength training and balance), stop smoking, reduce your alcohol intake and enjoy a diet with adequate calcium and vitamin D (plus correct sun exposure).

At Bodywise Health, we have put together the perfect osteoporosis and falls program by combining Clinical Pilates with strengthening exercises and balance training. If you are worried about being or becoming osteoporotic or have a fear of falling, then this program is designed to give you the confidence and security you need to enjoy living an active and full life.

For a FREE clinical pilates trial or physical assessment, please call 1 300 BODYWISE (263 994). Please note, due to limited places, this offer is open to the first 30 people.

References

  1. Warden, S.T., Roosa, S.M., et al (2014) Physical activity when young provides lifelong benefits to cortical bone size and strength in men.Proceedings of the National Acedemy of Sciences of the United States of America.http://dx.doi.org/10.1073/pnas.1321605111
  2. Martyn-St James & Carroll J Bone Miner Metab 2010
  3. Martyn-St James & Carroll BJSM 2011
  4. Martyn-St James & Carroll Bone 2008; Bonaiuti et al Cochrane Review 2003;
  5. Kukuljan et alJ Clin Endocrinol Metab 2011
  6. Gillespie et al Cochrane Database Syst Rev 2012

For more information or for an appointment, please call Bodywise Health on 1 300 263 994.

Please note:

• Rebates are available through your private insurance extras cover;

• For complex or chronic conditions, you may qualify for the EPC (Enhanced Primary Care Program) allowing you to receive 5 allied health services each calendar year with a referral from your GP. For more information, please call Bodywise Health now on 1 300 263 994.

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What works best for Low Back Pain

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By Michael Hall,

What is the best treatment for Low Back Pain - Yoga, Stretching or a Self-Care Book?

Chronic low back pain (LBP) is a common problem that seems to have many different treatment solutions. But which one works best? A recent study (October 2011) set out to determine whether yoga, conventional stretching exercises or a self-care book is the most effective intervention for helping people with chronic low back pain.

In the study, a total of 228 adults with chronic low back pain were randomized to 12 weekly classes of yoga (92 patients) or conventional stretching exercises (91 patients) or a self-care book (45 patients). Questionnaires were used at the beginning, 6, 12, and 26 weeks by interviewers unaware of treatment group, to measure the outcomes.

The results indicated that Yoga classes were more effective than a self-care book, but not more effective than stretching classes, in improving function and reducing symptoms of chronic low back pain. These benefits were found to last for least several months. From this study it can be concluded that movement or staying active assists in helping people with LBP.

Bodywise Health Comment

Low back pain (LBP) is common and frustratingly difficult problem to cure. In fact, more than 70% of people report LBP during their lifetime. X-rays, CT scans and MRI scans often don’t correlate with the pain and symptoms reported and a definitive diagnosis is only made in 10-15% of cases. What’s more, the treatment approaches are many, with most often lacking proof. No wonder the public is confused.

There is no doubt the mechanisms behind low back pain (LBP) are complex. Research has shown that the brain “anticipates” movement and activates the deep core abdominal and back muscles to pre-stiffen the spine before the body moves (Hodges and Richardson 1996). These muscles hold the joints in ideal alignment and prevent potentially damaging movement. However, it has been shown that within 24 hours of a back injury, these muscles (i.e. transverses abdominus and multifidus) stop working effectively and even begin to waste away (Hides JA et al Spine 2001). Even the functioning of the brain changes in response to back pain (Schimdt-Wilcke et al 2006). Furthermore, it has been found that even if a person stays active (e.g. swims) and the pain does go away, the functioning of the brain and these muscles do not return to normal without specific training (Tsao et al 2009). With specific training however, there is evidence that the brain and deep core muscles begin to revert to normal within two weeks. And the protective effect of these exercises is lasting, with only 30% (compared with 84%) likely to suffer a recurrence within one year.

The connection between exercise and the treatment of LBP is not new. In fact, a review performed in July 2011 of 83 studies on the on the effectiveness of physical and rehabilitation interventions for chronic non-specific low back pain concluded that only exercise therapy, multidisciplinary treatment and behaviour modification “are the only conservative treatments that should be used in daily practice in the treatment of chronic LBP”. This is not to say that other interventions don’t work, but that they don’t have a proven, lasting effect when used in isolation. In reality, this never occurs as modalities and techniques are always used in combination to enhance the effect of each intervention. For example, modalities such as cold packs, heat, ultrasound and electrical stimulation often reduce pain and muscle spasm so that joint mobilisation and manipulation is made more effective at freeing up joints and relaxing muscle. And joint mobilisation or manipulation can enhance the benefits of exercise therapy which aids in improving posture, movement habits and function and so on. Given that the evidence for treating LBP is conflicting, a physiotherapist may have to try different modalities and combinations of modalities to determine what works best for a particular patient. In reality, the best evidence that a particular management strategy is effective for a particular patient is whether or not the patient improves.

5 Top Tips for Dealing with Low Back Pain

1. Seek treatment early. Early intervention is the key to preventing pain from becoming chronic, costly and recurrent;

2. Undergo a thorough assessment. This is critical to identify the stage of healing and the sources / causes of the back pain, as well as to understand perceptions, beliefs and coping mechanisms;

3. Understand the nature of the problem and what the best strategy is for “fixing” it;

4. Implement a strategic management approach that:

a. addresses pain and the stage of healing;

b. targets the structures at fault,

c. specifically trains core muscles so that they regain their normal functioning;

d. corrects posture and improves movement habits;

e. addresses other concerns (e.g. home life, work life, work station set up etc); and

f. progresses conditioning to above and beyond the stresses likely to be encountered in everyday life so a reserve capacity is created to protect against challenging, unexpected activities and unguarded movements;

5. Incorporate these principals into the way that you live. In other words, live in a way that puts ideal stresses on to your body (i.e. sit correctly, stand correctly and move correctly), eat and exercise for optimal functioning and deal with physical and psychological “insults” quickly, comprehensively and completely so that healing can occur and the issues are fully resolved.

References:
1. Karen J. Sherman, PhD, MPH; Daniel C. Cherkin, PhD; Robert D. Wellman, MS; Andrea J. Cook, PhD; Rene J. Hawkes, BS; Kristin Delaney, MPH; Richard A. Deyo, MD, MPH Arch Intern Med. Published online October 24, 2011. doi:10.1001/archinternmed.2011.524

For more information or for an appointment, please call Bodywise Health on 1 300 263 994.

Please note:

• Rebates are available through your private insurance extras cover;

• For complex or chronic conditions, you may qualify for the EPC (Enhanced Primary Care Program) allowing you to receive 5 allied health services each calendar year with a referral from your GP. For more information, please call Bodywise Health now on 1 300 263 994.

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How We Can Help You

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By Michael Hall

Personal Healthcare

Motivated by the understanding that optimal healing can only take place in an atmosphere of peace, safety and personal attention, everything at Bodywise Health has been developed with you and your well-being in mind. From the way that you are greeted, to your personal treatment program, to the after-hours and ongoing support, Bodywise Health has developed the perfect blend of physical, nutritional and psychological healing to ensure that you not only get better quickly and fully, but that you are able to live and perform at your highest level.

Not only will you receive the best of treatment, you will receive the best of care, as you are educated about your condition, why it has occurred and how we can best work together to achieve the most optimal and fastest recovery. And we will be there, each step of the way, treating, guiding, supporting, teaching, motivating and empowering you. At Bodywise Health, we have put the “care” back into “health care” and you at the centre of all that we are about.

Fast Relief and Fast Results

You want fast relief and fast results, at Bodywise Health we are obsessed with providing them to you. Every service, every treatment program, every interaction is aimed at maximizing your results in the most nurturing and empowering environment possible.

“Hands on” therapy, movement correction techniques and exercise rehabilitation are combined with the latest clinically proven equipment including bodyflow and gait scan, to accelerate your healing and recovery. And with the provision of an information sheet on your condition, a graduated rehabilitation program, telephone support and after-hours advice, you will have the tools to ensure that you experience the fastest and best recovery possible, guaranteed.

Lifelong Wellbeing

A solution for life – you may not have thought about how you will be, how you will look, what things you will be able to do and what things you won’t be able to do in 5, 10, 20, 50 years time, but at Bodywise Health we do. Our goal is not just to provide you with fastest possible results, but just as importantly, to provide you with solutions that are going to work for you for the rest of your life. We will FREE you from the limitations of your condition by empowering you with the knowledge, training, instruction and on-going support that will enable you to take back control of your health and life. With information sheets, graduated exercise protocols, instruction in posture and movement correction as well as access to information nights and even a telephone help line, essentially, you will be given the tools to take your health to the next level and beyond and you will have Bodywise Health guiding and supporting you every step of the way.

For more information or for an appointment, please call Bodywise Health on 1 300 263 994.

Please note:

• Rebates are available through your private insurance extras cover;

• For complex or chronic conditions, you may qualify for the EPC (Enhanced Primary Care Program) allowing you to receive 5 allied health services each calendar year with a referral from your GP. For more information, please call Bodywise Health now on 1 300 263 994.

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Gift Certificates

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By Michael Hall

A Bodywise Health Gift Certificate is the perfect way to say,”Thankyou”, “Congratulations”, Merry Christmas” or I love You”. Guaranteed to make you and that special person feel fantastic, a Bodywise Health Gift Certificate is a sensational gift for any occasion. Whether it be a luxurious massage, a physical health assessment or an introduction to clinical pilates, you can be sure that your gift will make an impression that will long be remembered.

For more information or for an appointment, please call Bodywise Health on 1 300 263 994.

Please note:

• Rebates are available through your private insurance extras cover;

• For complex or chronic conditions, you may qualify for the EPC (Enhanced Primary Care Program) allowing you to receive 5 allied health services each calendar year with a referral from your GP. For more information, please call Bodywise Health now on 1 300 263 994.

Read more...
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Bodywise Health

364 Hampton St,

Hampton

Victoria. Australia 3188

03 9533 4257

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