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posture correction sydney

Posture Correction Can Stop You Hunching Over

How often do you think about your posture in a day?

Once? Twice?

I have no doubt that you have more important things to do then think about your posture.

I don’t blame you either…when it comes to staying on top of your work, poor posture is the last thing on your mind.

The problem is, your poor posture at home and work is what teaches your body to stay in those incorrect positions permanently.

Posture correction through chiropractic treatment can re-teach your body to have good posture without you thinking about it!


Bad Posture Comes From Habit

Your body only does what you teach it.

In the words of the philosopher Wil Durant “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

Posture, like excellence comes down to habit.

When you’ve been sitting slumped in a chair day after day for multiple years, as unfortunate as it is, you’re not going to all of a sudden have good posture when you decide its time to start sitting up straight again.

In fact,

Forcing your body to stay upright can often do more harm than good because it causes certain muscles to constantly tense up, which eventually fatigue and can lead to pain and injury.


How Posture Correction Changes The Way You Sit

Sitting and standing with bad posture causes compression on the joints and muscles in your body.

This causes the joints in your spine to stiffen and stop moving properly.

It also produces weak muscles in some areas and overactive, tight muscles in other areas. Weak muscles can’t hold the body upright and therefore cause further slumping of your mid-back and neck as well as forward head carriage.

Posture correction can:

– Increase the movement in your joints so that you can maintain good posture without fatigue or pain.

– Sit or stand upright without constantly thinking about your posture

– Prevent aches and discomfort in your body due to poor posture

– Keep your good posture permanently, by reducing tension in tight areas and therefore stopping other areas becoming weak and underactive.


What’s the Underlying Cause of Your Poor Posture

Posture correction starts by finding the underlying cause of your poor posture.

No, not prolonged sitting or standing.

I’m talking about the changes in your body that caused changes in other areas.

Your body should be seen as an entire unit. Changes you get in one area are always going to cause changes in other areas.

If your shoulders are rolling forward, did this come about because your head moved forward first? Or vice versa?

Finding the root cause of your postural changes will determine how your posture can improve and stay that way.


Get A Posture Correction Assessment Today

If you feel as though you’ve been dealing with poor posture for too long, poor posture treatment can help.

Correcting posture begins with an accurate assessment so treatment, exercises and rehabilitation are tailored specifically to your postural changes. General exercises where you do anything and everything to ‘fix your posture’ aren’t always effective.

For an accurate posture assessment consultation call us today or book online to see what you can do to start improving your posture.

sciatica treatment sydney

4 Sciatica Exercises & Stretches To Relieve Your Pain

Sciatica is literally a pain in the butt.

Nothing can be more irritating then being disrupted with the sharp shooting pain of sciatica running into your buttock and down your leg.

While you’re at home or work here are some basic sciatica exercises you can do to help relieve your sciatica symptoms.


Sciatica Exercises & Stretches That You Can Do At Home

Lying Glute Sciatica Stretch

  1. Lay flat on your back
  2. Bring your right knee to your chest and turn your leg in so that your foot is going across your body.
  3. Bring your left knee towards your chest so that it’s touching the ankle of your right leg.
  4. Place your hands underneath your left knee and gently pull towards your body.

You should feel a stretch in your right buttock

  1. Hold for 10 seconds and relax. Repeat 5-10 times
  2. Repeat on the other leg

Man performing sciatica exercises and stretching the right glute muscle

Man performing sciatica stretch exercise when muscle is taken to end point and stretched


Seated Cross Legged Stretch

This is a great sciatica stretch because it can be done while in the office from the comfort of your own chair.

  1. While sitting on a chair, bring one leg up to your opposite knee as if you were crossing your leg.
  2. Use one hand to stabilise your foot/ankle and place the other hand on your bent knee
  3. Gently push down on the knee of your bent leg. To increase the stretch slowly lean forward.

You should feel a stretch in the buttock and back of your leg

  1. Hold for 10 seconds and relax. Repeat 5-10 times
  2. Repeat on the other leg

Sciatica exercise with man pushing down on left knee to stretch muscle in hip


Hamstring Stretch

  1. Place your foot up on a chair keeping your leg straight
  2. Reach towards your toes slowly.

You should feel a stretch in the back of your leg

  1. Gently bend your upper body forward to increase the stretch.
  2. Hold for 10 seconds and relax. Repeat 5-10 times
  3. Repeat on the other leg

Hamstring strech as part of a sciatica exercise routine


Lying Outer Hip Stretch

  1. Lie flat on your back with legs straight
  2. Bend one knee and bring it across your body and over the straight leg
  3. Ensuring to keep your back as flat as possible place one hand on your bent knee and push it further across your body.

You should feel a stretch on the outside of your hip and buttock

If you feel pain in your lower back stop the stretch immediately

  1. Hold for 10 seconds and relax. Repeat 5-10 times
  2. Repeat on the other leg

Sciatica exercise to stretch the muscle of the outer hip on left leg

The above 4 exercises are great sciatica stretches but should be done with caution. They should be stopped and a medical doctor, physiotherapist or chiropractor should be consulted if you feel they are causing your symptoms to increase or worsen over time.


An Accurate Diagnosis Can Give You the Correct Exercises for Sciatica

These exercises for sciatica are a general guide. While they are extremely useful it’s important to get an accurate diagnosis from a health professional.

An accurate diagnosis is vital so that the exercises don’t just relieve the pain temporarily but keeps it away for good.

Specific sciatica exercises and stretches should always be given by a professional based on the underlying sciatica causes which can help to speed up recovery.

If you are suffering from sciatica and feel as though a diagnosis will help to start reducing your pain call us today or book online to see if sciatica treatment can help you.