Category: Blog

We recently partnered up with the good people at KFIT to write some content for their blog. We decided to share the top 3 common spine and joint conditions that people might not realise they have. These conditions can happen to just about anyone from regular gym enthusiasts to housewives to someone at the office on a computer.   Slipped Discs Slipped disc(s) is a common injury that can happen even to the strongest and fittest of individuals. However those who participate in contact/high impact sports are at increased risks of developing a slipped disc. Common movements like jumping and landing and even a simple movement like picking something up from the ground could also injure a disc. By strengthening the back muscles through specific exercises and by paying close attention to the spine, the potential of a slipped disc injury can be minimised. Poor Posture Your posture is the window to your spine. Whilst poor posture is not an injury, it can lead to serious spinal conditions if not addressed at an early stage. Long hours seated at a workdesk together with a constant need to look at our smartphones/tablets adds to the chances of developing a habit of poor posture. A simple self-check to see if you have bad posture is to look at yourself in the mirror from the side. If your shoulders are rolled forward and your head is in front of your shoulders, you may have a poor posture. To minimise the risk of injuries taking place as a result of poor posture, get a postural check and find out what active steps you could take to strengthen your muscles to assist in improve your posture. Sports Injuries Sports injuries don’t just happen on the court or field. They can also result from workouts at the...

There are some of us who work in industries that require us to be on our feet for long hours. For example,  someone working in the F&B industry would be on their feet for about 10-12 hours on average per day. When you think about it, there will definitely be some spine or muscle issues as a result of these long hours. In our recent information session, we wanted to share some of our knowledge with those working specifically in the F&B industry. With the help of one of our practice members, we were able to speak to a group of young, talented and dedicated individuals who are either working at or are part of the management of some of KL’s leading vibrant cafes and restaurant groups. In that session, we shared insights on how their spines and joints could be affected in the short and long term due to their nature of work. We also showed them simple stretches they could do at the start of their shifts and during their breaks. To help them further, we included a short session on how they could maintain proper nutrition during their long hours. We highlighted foods that not only had the best nutritional values but also could provide them with sustained energy throughout their day. Overall, everyone in the group enjoyed themselves and we’re glad that we were able to contribute in some way to the F&B industry. Here are the 3 simple stretches that we shared during the session, which you can try at home or in the office: Thoracic SF with hands behind the head – This exercise can be performed in a standing or a seated position. – Place both hands behind your head. Lean your upper body over to one side and hold for 5 seconds, then lean...

In our latest post, we have Dr. Aaron to share a little bit on the haze that’s currently affecting our air quality here in Malaysia and the effect of PM2.5 in the air we are breathing. Let’s see what he has to share with us:   Indeed these are hazy days! The purpose of this post is to inform and educate those who are not yet aware of the risks and hazards posed to our health in the air pollutants floating around us. The recent pollutants are as a result of forest or jungle fires from our neighbouring countries. Released into the air are not just coarse particles, which typically do not travel more than several hundred metres, but also the fine particles which are capable of travelling more than several hundred kilometres. These fine particles, denoted as PM2.5, are a cause of concern as they are very small in size measuring less than 2.5 micrometer in diameter (25-30x thinner than the human hair).   How can PM2.5 affect my health? Particulate Matter or PM2.5 is capable of being lodged into our airways just from normal breathing. Our lungs respond to these foreign particulates by producing mucous to trap these particulates in an attempt to expel them from our respiratory systems. Some of the adverse health effects include: Shortness of breath and wheezing Coughing Aggravated asthma Eye, ear, nose, and throat irritations Scientific studies have also shown that increased PM2.5 inhalation has led to increased respiratory and and cardiovascular hospital admissions and emergency department visits.   How do I reduce my exposure to PM2.5? While it is mainly the outdoors that contain elevated PM2.5 levels, it can still sneak into your living rooms and bedrooms. Imagine breathing in all these particulates through your mouth and nose every time you take...

Often times we may start and end our activities without doing a proper warm up/down. It doesn’t help when we are cramming in a workout during our lunch hour or when time isn’t on our side. Stretching then takes a back seat or becomes completely non-existent in our workout routines. Stretching is a very important component in a workout routine as it can prevent injuries and activate muscles before a workout. With the help of our resident rehab specialist, Julian Koay, we will briefly highlight some of the key areas related to stretching. 1. What is stretching? By definition, stretching means to lengthen. In the case of physical wellness, stretching refers to the lengthening and elongation of ones muscles and its associated soft tissues. As an individual consistently stretches, the muscles adapt to the stretching process and changes begin to take place. These changes happen for the better and help with muscle development.   2. Why is it important to stretch? Stretching improves performance by increasing the range of movement around the joints. This allows the joints to have more flexibility, enabling the muscles to work more effectively. Proper stretching techniques can also improve a person’s posture, thereby reducing back or neck aches. When proper stretching is included in a post-workout routine, blood flow is improved allowing for better muscle recovery.   3. What kind of stretches can I do? Some of the types of stretching you can do include moving (or dynamic) stretches, ballistic, bouncing and static (or slow) stretches. A great resource with information on hamstring stretches to help those with lower back pain can be found here. Otherwise, you can always check in with either myself or Synthia the next time you visit us at Spinefit Chiropractic. So in your next workout, remember to include stretching as part of your...

Hot pack vs Cold pack: Which One Should You Use and When? Pain relief and injury recovery are crucial aspects of maintaining overall well-being. Whether it’s muscle stiffness from a long workday or acute pain from an injury, knowing when to use a cold or heat pack can make a significant difference. While cold therapy (cold compress) and heat therapy (heat wraps) serve different purposes, using the wrong type can sometimes worsen the pain. In this comprehensive guide, we’ll explore the science behind cold and heat packs, when to use each, and how they contribute to pain relief and recovery. Understanding Cold Therapy Cold therapy, also known as cryotherapy, involves the application of a cold pack to reduce pain, inflammation, and swelling. It is widely used in sports medicine and post-injury recovery. How Cold Therapy Works When a cold pack is applied to an affected area, it slows down blood circulation, numbing the nerves and reducing inflammation. This helps in managing acute injuries and preventing further tissue damage. Benefits of Cold Therapy Reduces Inflammation – Cold treatment constricts blood vessels, limiting blood flow to the injured area, thereby reducing swelling. Minimizes Pain and Numbness – A cold compress numbs nerve endings, alleviating sharp pain and discomfort. Prevents Bruising – By slowing down blood flow, a cold pack helps in reducing bruising after an injury. Speeds Up Recovery in Acute Injuries – Applying cold therapy immediately after an injury prevents excessive swelling and tissue damage. When to Use Cold Therapy Acute injuries – If you’ve twisted your ankle, suffered a sprain, or experienced sudden joint pain, use a cold compress. Post-workout soreness – To prevent muscle strain and soreness after intense workouts. Bruising and swelling – Cold packs can minimize the appearance of bruises and swelling after minor accidents. Migraine...

One of our team member is an avid mountain biker. According to him, many of his cyclist friends complain about pain in the lower back area. One would think this is contrary to belief since a cyclist is often using their legs and the pain would be in their knees. However, research has shown that many cyclists often have pain in the lower back as a result of various issues.   One of these issues is a result of improper bike fitting. This issue could be easily rectified by going to a local bike shop and getting one of their knowledgeable bike mechanics to help get your bike properly fitted for you. A simple change in the saddle height or handlebar distance could mean a more comfortable ride. These subtle changes could also reduce the lower back pain. We did have a Practice Member who made some adjustments to their bike saddle and because of that small change, it resulted with a chronic lower back pain that put them off cycling for about 4 months! In situations like these, after an initial consultation and assessment, the Practice Member will be recommended a treatment programme that not only places them on a road to recovery but also to get them back into their activities (i.e. cycling, running or gymming, etc.). Below, we have the guys from Global Cycling Network (GCN) giving some tips on riding techniques to help prevent lower back pain. Alternatively, Cycling Weekly UK has a fantastic video that has Matt Rabin (Cannondale-Garmin Pro Cycling Team’s Chiropractor) running through 3 basic exercises that can help reduce lower back pain. However, if you’re still unsure about these exercises and want to still get your lower back checked out, call us on 03-64193918 or click HERE to make your initial consultation with us (MYR150.00).  

We’ve had such an eventful month, this past June 2015. Our team had a successful health talk supporting Curves Bukit Damansara in their 4th Birthday celebration week. What was supposed to be a short 30 to 45 minute talk turned to a near hour long talk with the majority of the time spent on Q&As! It would seem that there are many individuals out there who have some degree of pain and concern over their backs but are not aware of where and who could address these issues. If you are one of these individuals, please do drop by for a visit and perhaps we can help to clarify some of the concerns you might be having. A lot of what we do here at Spinefit complements your active lifestyle. If you’re a regular gym goer, chances are, you’re targeting mostly the major muscle groups. Our Rehab Specialist will target the smaller muscle groups and help to increase your performance. This is how we complement the great team at Curves and their excellent commitment to their members through their unique workout programs. However, some of you may be unable to maintain your active lifestyle due to some level of pain or aches you might be having. That’s where we come in. We want to help encourage and get you back to full function. Even if it’s something as simple as picking up your child or grandchild up from the floor! We want to help get you spine fit! And to help get you spine fit in style, we’re now proudly stocking quality, affordable fitness wear from our friends at Ash Be Nimble! These pieces are designed locally and retails no more than RM100 each! Besides making fitness wear, Ash Be Nimble are also known for organising social trail runs around...

Yup, like the title says, we’re so excited to announce that our team will be supporting Curves Bukit Damansara in their upcoming 4th Birthday Celebration week (8th to 13th June 2015). Curves Bukit Damansara is a unique gym, part of the global Curves brand that is specifically for women only. In this safe environment, the Curves workout combines both cardio and strength-training in just 30 minutes. We will be holding a health talk sharing on the importance of spine and joint care. The team will also share on how maintaining an individuals gym workout complements what we do here at the clinic. If you’re a woman and interested in the upcoming health talk or keen to find out more on Curves’ unique training workout, visit us next Friday the 12th of June 2015, 9am at Curves Bukit Damansara.

We’ve seen it on TV and sometimes even at the gym. People with bright coloured tape stuck on various places around their bodies. Ever wondered what they were? Essentially, those bright coloured tape is used to either prevent or treat athletic injuries. These tapes or kinesiology tapes, are made of thin, stretchy, elastic cotton strips with an acrylic adhesive on the under side. The thickness and elasticity of these kinesiology tapes are almost identical to a second skin allowing the person to wear it without feeling uncomfortable or restrictive. Kinesio taping can benefit a wide range of people. With the correct use of kinesio taping, a person can improve their athletic performance, reduce the risk of a sports injury and for someone with an injury, return them to sports quicker. For more information or clarification on how you can benefit from kinesio taping, drop by our clinic and speak with our team members. We also do offer kinesio taping services (at a small fee) as well if you’re unsure on the proper way to tape.

Extracorporeal Shockwave Therapy  (either Radial or Focused),  is a safe and non-surgical treatment for multiple tendon injuries. At Spinefit Chiropractic, the shockwave programme is in-line with our non-surgical integrated approach in treating our Practice Members that have sporting or overuse injuries. During the treatment, Practice Members will benefit from the formation of new blood vessels (neo-vascularization) through the application of high-energy acoustic waves at the targeted area. The body responds by increasing blood circulation and metabolic activity around the targeted area which in turn accelerates the body’s own healing processes. This eventually leads to the reduction of pain as well as the repair of tendon, ligaments and bone. Conditions that would be suitable for this treatment include “tennis” elbow, “golfer’s” elbow, plantar fasciitis, heel spurs, sprained ankle and wrist, osteoarthritis and much more. Watch the video below for a better understanding of the shockwave programme or BOOK a consultation with us to see if the shockwave treatment is suitable for you.