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Movement as Medicine: The Power of Physical Activity for Health and Well-Being In today’s fast-paced world, many people overlook the importance of daily movement. However, the truth is that movement is medicine—a natural, accessible, and highly effective way to maintain physical and mental health and prevent disease. Whether it’s a brisk walk, yoga, or resistance training, regular physical activity enhances overall well-being, boosts energy, and supports mental health. This article explores how movement as medicine plays a vital role in disease control, discussing the benefits of movement for the body and mind and how to incorporate movement into daily activities. The Science Behind Movement as Medicine The human body thrives on physical activity. Our muscles, joints, and organs function optimally when we stay physically active. Scientific research highlights that movement is crucial for heart health, mental well-being, and metabolic function. By understanding the factors that affect the body’s response to movement, we can harness its healing power effectively. How Movement Heals the Body Improves Circulation – Engaging in physical activity increases heart rate, delivering oxygen and essential nutrients to cells and organs. Learn more about circulation and movement Enhances Immune Function – Moderate exercise strengthens the immune system, reducing the risk of disease and health issues. Regulates Blood Sugar – Movement plays a significant role in managing insulin sensitivity, lowering the risk of type 2 diabetes. Promotes Bone Health – Weight-bearing strength training exercises build bone health, preventing osteoporosis and reducing arthritis symptoms. Movement Benefits for Mental Health Exercise is not just about physical fitness; it has profound effects on mental health. Movement triggers the release of endorphins, dopamine, and serotonin—hormones responsible for boosting motivation, reducing depression, and enhancing focus. How Movement Supports Mental Well-Being Reduces Anxiety and Depression – Physical activity helps manage stress hormones, promoting relaxation and...

Upper-crossed syndrome (UCS) is a prevalent postural imbalance caused by the demands of modern living. With more people spending extended hours at desks or staring at screens, UCS has become a common issue affecting individuals of all ages. It manifests as a combination of muscle tightness and weakness in the upper body, leading to discomfort, neck pain, and functional limitations. This article explores UCS in-depth, its causes, symptoms, and actionable steps to manage and prevent it, including how to correct altered muscle activation and strengthen weak muscles.   What is Upper-Crossed Syndrome? Upper-crossed syndrome occurs when certain muscles in the upper body become overactive and tight, while others weaken and lengthen. This imbalance creates a “crossed” pattern between the tight and weak muscles: Tight muscles: Pectorals (chest), upper trapezius, and levator scapulae Weak muscles: Deep neck flexors, rhomboids, and lower trapezius This pattern results in poor posture, typically seen as a forward head posture, rounded shoulders, and an exaggerated curve in the upper back, contributing to neck pain and altered muscle activation.   Causes of Upper-Crossed Syndrome Upper-crossed syndrome (UCS) results from various lifestyle habits and repetitive behaviours that lead to muscle imbalances over time. The most common contributing factors include: Prolonged Sitting or Desk Work Spending hours in a seated position, especially with poor posture, places significant strain on the neck, shoulders, and upper back. Over time, the forward head posture and rounded shoulders associated with sitting become habitual, leading to tight chest and neck muscles while weakening the upper back and postural muscles. This is particularly common among office workers, students, and gamers. Poor Ergonomic Setups at Home or Work Improper desk or workstation setups exacerbate poor posture. For example: Monitors positioned too low encourage slouching and forward head posture. Lack of lumbar support in chairs can...

Ligamentum flavum hypertrophy is a condition that involves the thickening of the ligamentum flavum, a key ligament located in the spine. This thickening can lead to a narrowing of the spinal canal, a condition known as lumbar spinal canal stenosis, potentially compressing the spinal nerves and causing significant discomfort. Understanding this condition is important because it is one of the most common causes of degenerative lumbar spinal stenosis, particularly in elderly patients. Anatomy and Function of Ligamentum Flavum The ligamentum flavum is a tough, elastic ligament that runs along the back of the spinal canal, connecting adjacent spinal segments. It plays an essential role in maintaining the lumbar spine’s stability while allowing for flexibility and motion. The ligament is crucial in preventing the overextension of the spine and ensuring smooth movement between vertebrae. In a healthy state, the ligamentum flavum is composed primarily of elastic fibers, but as we age, these fibers tend to degenerate, leading to decreased elastic fibers and thickening of the ligament. Causes of Ligamentum Flavum Hypertrophy Several factors can lead to the hypertrophy, or thickening, of the ligamentum flavum: Ageing and Degeneration In elderly patients, the spine undergoes degenerative changes, including the loss of elastic fibers in the ligamentum flavum, causing it to thicken. This is a common cause of degenerative lumbar spinal stenosis. Chronic Inflammation Inflammation in the lumbar spine or cervical spine, often due to arthritis or other conditions, can cause the ligament to swell and thicken over time. Repetitive Stress Activities that place ongoing stress on the spine, such as poor posture, heavy lifting, or physically demanding jobs, can lead to the thickening of the ligament. Trauma or Injury Injuries to the spine can trigger an inflammatory response, leading to ligament hypertrophy as the body tries to repair and stabilize the affected...

Eagle Syndrome, also known as styloid syndrome, is a rare medical condition caused by the elongation of the styloid process or the calcification of the stylohyoid ligament. Affecting only a small portion of the population, this condition can lead to a variety of symptoms, including nerve pain, neck pain, and cervical pain. Many of these symptoms are often misdiagnosed or mistaken for other ailments. Awareness of Eagle Syndrome is crucial, as early diagnosis can help patients find relief and avoid unnecessary suffering. What is Eagle Syndrome? Eagle Syndrome occurs when the styloid process—a small, bony projection at the base of the skull—becomes abnormally elongated. Alternatively, the calcification of the stylohyoid ligament can also cause this syndrome. Both conditions can compress nerves and blood vessels in the neck, particularly the glossopharyngeal nerve and the internal carotid artery, leading to uncomfortable and painful symptoms. Patients with Eagle Syndrome often experience significant discomfort in their throat, neck, face, head and other symptoms, affecting their daily lives. Types of Eagle Neck Syndrome Eagle Neck Syndrome manifests in two distinct forms: Classic Eagle Syndrome This type is characterized by sharp throat pain, a sensation of a foreign object stuck in the throat, and difficulty swallowing. These symptoms often arise after throat trauma or surgery, such as a tonsillectomy. Neck pain and nerve pain are common in this form of Eagle Syndrome, and it can also lead to glossopharyngeal neuralgia, causing intense pain in the areas innervated by the glossopharyngeal nerve. Vascular Eagle Syndrome In this type, the elongated styloid process presses against nearby blood vessels, particularly the internal carotid artery. As a result, patients may experience systemic symptoms such as dizziness, fainting, headaches, or even cerebral venous sinus thrombosis due to reduced blood flow. Vascular Eagle Syndrome is more likely to present with neurological...

Car accidents can have devastating consequences, often leading to a range of injuries. While traditional medical treatment can be effective, many individuals are turning to chiropractic care for a holistic approach to recovery. Chiropractors specialize in treating the musculoskeletal system and can significantly relieve common auto accident injuries. Common Car Accident Injuries Treated by Chiropractors Whiplash Injury One of the most common injuries after a car accident is whiplash. This occurs when the head is suddenly jerked backward and forward, often causing neck, shoulder, and upper back pain. Chiropractors can help realign the spine and reduce pain associated with whiplash. Back and Neck Pain Back and neck pain are also prevalent after car accidents. The sudden impact can strain the muscles and ligaments in these areas, leading to discomfort and limited mobility. Chiropractic adjustments can help restore proper spinal alignment and alleviate pain. Headaches and Migraines Headaches and migraines can be a debilitating consequence of car accidents. The trauma to the head and neck can trigger these conditions. Chiropractors can address underlying spinal misalignments that may be contributing to headaches. Soft Tissue Injuries Soft tissue injuries, such as muscle strains, ligament sprains, and tendonitis, are common after car accidents. Chiropractic techniques can help reduce inflammation, improve circulation, and promote healing. Spinal Cord Injuries In severe cases, car accidents can result in spinal cord injuries. While chiropractic care is not a direct treatment for spinal cord injuries, it can help manage secondary conditions and improve overall function. 5 Reasons You Should See a Car Accident Chiropractor Below are the benefits of chiropractic care to replace immediate medical attention in healing your car accident injuries. Reduced Pain and Discomfort Chiropractic adjustments can significantly alleviate pain and discomfort associated with auto accident injuries. By restoring proper spinal alignment and addressing underlying musculoskeletal...

Lower back pain is one of the most common complaints seen globally, affecting people from all ages and walks of life. Approximately 80% of the population sustains an episode once in their lifetime, and out of the many people experiencing lower back pain due to a slipped disc, approximately 95% of disc herniations in the lumbar area occur at L4-L5 or L5-S1 (1). Hence, an L5/S1 herniated disc is an incredibly common area of complaint. But why? And does age, and disc degeneration, contribute to this?    Anatomical insights – How disc degeneration/ligamentum flavum hypertrophy occurs When people talk about disc degeneration, we are talking about the naturally occurring changes that occur in the spine. ‘Wear and tear’ is the term often heard, indicating the stresses that occur in our spine over time as we age that causes changes to the spinal structures. Usually, it begins with small tears in the annulus (outer rings) and reduced water content in the nucleus pulposus (inner centre) of the spinal discs, osteophyte growth (overgrowth of bone from friction, like bone spurs), and then gradual narrowing of the disc spaces with some people experiencing irritation of the adjacent nerve roots (‘nerve root compression’).    With more advanced degeneration, the facet joints around the discs and surrounding soft tissue like the ligamentum flavum may also be affected, resulting in canal narrowing also known as ‘degenerative stenosis’. Normal ligamentum flavum tissues are composed of 80% elastic fibers and 20% collagen fibers. Upon hypertrophy due to extra mechanical stress placed on it throughout the lifetime, there is a loss of elastic fibers and an increase in collagen fibers, resulting in fibrosis, aka thickening. These histological changes are similar to tissue scarring during the post-inflammatory repair process in other organs (2). With enough thickening and ‘scarring’, it...

That is a question often heard in the clinics of orthopaedic doctors. Will my meniscus injury recover? How long will it take? Will I require surgery? Are there any meniscus tear therapies or treatments which can be done instead of surgery? To answer those questions, we should first understand how a meniscus tear happens.   First of all, how does a meniscus tear happen? The most common mechanism of injury of a meniscus tear is when the foot is anchored on the ground (not moving), the knee is in a bent position, and there is a twisting or rotational force that is being applied to that bent knee.  This type of movement can occur during sports activities – think passing a ball suddenly while trying to avoid direct collision with another person – or even just accidentally catching your foot in a pothole and twisting your knee. The twisting motion can cause the meniscus to tear due to rotational forces directed at the knee joint. When you have a meniscus tear, the signs and symptoms often look like: A popping or clicking sensation when the injury occurs  Pain, especially when twisting the knee while the foot is on the ground Swelling and stiffness in the knee   Difficulty fully straightening or bending the knee   Feeling like the knee is ‘catching’, ‘locked’, or ‘giving way’     What are the different severities of a meniscus tear, and how long does it take to recover from a meniscus tear? A meniscus tear has different types, and sometimes the type of tear determines the duration of recovery. They are categorised by both their shape and location when visualised on magnetic resonance imaging (MRI). Radial tear – Radial tears run perpendicular to both the tibial plateau and long axis of the meniscus, originating from the...

A C5-C6 herniated disc is the second most common slipped disc condition that occurs in the general population, after the C7 nerve root (C6-C7 disc herniation), which is the most commonly affected level. What is commonly known as a ‘cervical disc herniation’ usually leads to something called ‘cervical radiculopathy’, which are a series of symptoms that affect the muscles down the arm where the nerve travels.  This happens due to the herniated disc impinging on the exiting nerve root causing painful symptoms occurring from the neck down to the arms and hands, and can often cause upper extremity weakness, a tingling or burning sensation down the arm, and reduced reflexes.   What are some of the C5-C6 disc herniation symptoms? Pain areas: Neck, upper shoulders, outer side of the upper arm to elbow; sometimes outer part of forearm to thumb & index finger; Sometimes a tingling or burning sensation is felt along those areas Muscle weakness felt: Raising shoulders out to the side (shoulder abduction), bending the elbow (elbow flexion), pushing the wrist upwards (wrist extension)  Changes to reflexes: Reduced biceps tendon reflexes  Conditions that it can mimic: Rotator cuff injury (Feels like a upper shoulder pain with weakness)  How to differentiate: With C5-C6 slipped disc and rotator cuff injury, there will be weakened shoulder abduction and possible pain traveling to the deltoid area, but a C5-C6 injury would have no shoulder pain or tenderness during passive exercises; Reflexed also remain intact in a rotator cuff tear   What happens if a C5-C6 slipped disc remains untreated? As you can see, there are a series of symptoms happening during a C5-C6 injury, among which affect the sensation, muscles, and reflexes.  Nerve damage & weakness If left untreated, the circulation to the surrounding nerves reduces, causing chronic pain and discomfort....

Growing up, I’m sure most of us have heard, “Stand up straight!” from our parents, or maybe we’re the ones saying that to our own kids. Poor posture is becoming more and more common with the rise in gadget use and work conditions that require long hours at the computer. We all know that we should be thinking about (and practicing!) good posture as we live our daily lives, but why?    Increases Proprioception – Reduces Fall Risk ‘Proprioception’ is a key concept in physical therapy or chiropractic that refers to the body’s ability to sense its own position, movements, and actions in space. These proprioceptive neurons are really important because they help you to figure out how to stand, sit, walk, and basically move in any direction. When we have poor posture, our proprioceptors that exist in our joints and muscles can become a little wonky, which affects how we start to move. One research done in the occurrence of low back pain in older adults found that increased kyphosis (the ‘hunchback’ posture often seen as one gets older) changes the way they sense position, causing worsening stability and increasing fall risk (1).    Increases Proprioception – Also Prevents Back & Neck Pain! Besides reducing fall risk, good proprioception also helps us to prevent back and neck pain! When we are aware of how our body is positioned, including whether we are in positions where our joints feel extra strain and stress, this helps us avoid awkward postures and movements that can actually exacerbate pain. Good posture ensures that our body weight is distributed evenly across our skeletal structure, reducing the strain on our muscles and joints.   When we start to feel pain AND we have poor joint and body awareness (from long-term poor posture where our...

We always start with an initial consultation session for anyone who comes to our clinic for the first time, regardless of whether they have been involved in chiropractic or physiotherapy sessions before in a different place.   Why You Need An Initial Consultation? Initial consultations are crucial for our clinic, and we always set aside 30 minutes for each consultation because it allows the clinicians to understand your health concerns, medical records, current condition, and treatment goals. Imagine that you have a stomach ache that’s been going on for a week, and you pay and schedule a GP consultation. You walk into the room, have a seat, and tell the doctor that you’re currently experiencing a tummy ache. Without any questions asked, the doctor then tells you that you’ll receive a prescription for acid reflux, avoid eating spicy food for the time being, and to come back in a week if symptoms haven’t subsided. In and out in 5 minutes – how would that encounter make you feel? With patient-centered care in mind, we try to avoid that situation regarding our initial consultation: listening first and movement prescription after. We aim to establish rapport with our clients, identify what points in their medical history have contributed to their current condition, determine the best working diagnosis, and set the right treatment expectations for their individual timelines.   The Process of Our Initial Consultation Our chiropractors and physiotherapists also do their physical assessments to identify the cause of your issues. Aside from questions about your medical history, they also run through a series of physical assessments and special tests involving you moving your body or them moving your body! The findings of these movements often help narrow down movement dysfunctions happening in your body, contributing to your condition. For example:  A...