6 tips to Eliminate Headaches!

Most of us will experience a headache at some point in our life. For some, it is a rare event that lasts only momentarily. For others, it can be a regular occurrence that can affect day-to-day function and quality of life.

Headaches can reduce your ability to concentrate, work and do the things you love to do.

To read more about the causes of headaches pop over to our earlier blog: Headaches…can be a pain in the neck!

So how can you prevent headaches in the first place???

1. Strengthen your back muscles!

Prolonged sitting (usually at a computer), with poor posture (rounded shoulders, forward poking head, slumped lower back) is the most common cause of headaches. Your back muscles get fatigued from sitting for long periods causing you to slump forward. Strengthening the muscles in your upper back will help prevent this.

An easy exercise to incorporate into your day to day routine is a row with a band.
To do this exercise, pop an elastic band around a pole at about chest height. Stand tall and hold onto the ends, then pull the band in towards your chest, squeezing your shoulder blades towards each other. Make sure your shoulders are relaxed down as you do this movement and if your neck is relaxed.

2. Wear a posture brace

If you have to sit for long periods, a posture brace is a great way to assist you, to keep your back and neck in a good position.

At Physionorth we love the Posture Medic braces because they are slim line and comfortable. Pop into the clinic if you’d like to give one a try!

3. Maintain good neck strength

Many people lack strength in little muscles in their upper neck called the deep neck flexors (DNF). These little guys keep your head in a nice upright position and prevent that poked chin posture that commonly causes headaches.

A nice way to strengthen the DNF’s is to pop onto your hands and knees, (ensuring your back is in a nice neutral position with a small curve in the low back). Then imagine your spine is a string and someone is pulling the string from the base of your skull, in a horizontal direction. At the same time tuck your chin in slightly. Maintain this position and slowly rotate your head from side to side 10 times. If you find this position too difficult, you can also perform this exercise by sitting down and leaning forwards, placing your elbows on a desk (then following the above instructions).

4. Maintain your upper back movement!

There are quite a few muscles that connect your upper back to your neck. If these muscles get tight, they pull on the neck and can cause headaches. To prevent this happening make sure you keep your upper back nice a loose!

Start sitting nice and tall in your chair, then rotate around to one side as far as you can, using the back of the chair to twist you a little further. Stop when you feel a nice stretch in your upper back. Slowly return to face the front, then repeat to the other side.

5. Stretch your neck!

Likewise, if your neck muscles are tight, it will compress your neck vertebrae and has the potential to cause headaches.

One of my favorite stretchs for the neck is the levator scapulae stretch. To perform this stretch place one hand behind your back then turn your head so you’re looking into your opposite arm pit. Hold onto the top of your head and gently press downwards if you want a more intense stretch.

6. Move!

Walking, running, yoga, and pilates are all great ways to improve mobility and prevent neck pain and headaches. So find a form of exercise that you love (and will stick to), and get moving!

7. Fidgit!

At the end of the day our bodies weren’t designed to sit in one position for long periods of time. Studies have shown that people who fidget during the day suffer from less neck and lower back pain, than those that don’t fidget! It’s also a great idea to get up and walk away from your desk as much as possible. Do take regular breaks to stretch and unwind!

I hope you found my quick guide to headache prevention helpful. Please remember:

Headaches should not be accepted as part of normal everyday life!

If you’re suffering from headaches and can’t relieve them yourself, please call to speak to one of our friendly physiotherapists! We can help alleviate your headaches for good!

If you’re unsure about whether we can help you or want some clarification on the above exercises:

Call our team on 4724 0768 for a FREE no obligation 10min phone consultation! (*conditions apply).

Physionorth terms and conditions

Terms and Conditions

Our Commitment to You

Clients receive respectful care and are not discriminated against on the basis of their age, gender, ethnicity, beliefs, sexual preference or health status.

Clients have the right to be treated in a manner that respects their individuality. Clients, their families and carers should be treated courteously. There should be full recognition of client needs, culture and beliefs in all aspects of communication, assessment and intervention.

Your Commitment to Us

In order to achieve the best out of your physiotherapy consultation, we require a commitment from you, to your treatment plan.

Our Therapists conduct a thorough assessment to obtain your history and an objective physiotherapy examination. They use this information, along with your goals, to give you a diagnosis and tailor a treatment plan for you. It is important that you have read and understood our terms and conditions and commit fully to participating in your treatment plan and recovery. It is your responsibility to follow our advice and avoid situations that may aggravate your condition. We acknowledge an infinite number of variables can impact on the outcomes of any treatment program.

The Physionorth Guarantee

At Physionorth we pride ourselves on the delivery of only the highest quality Physiotherapy, Massage, and Acupuncture services.

We live by the philosophy that if YOU are not happy then WE are not happy.

If for some reason you are not 100% happy with the quality of your consultation, contact us within 10 days of your visit and we will:

Give you a full refund of your initial consultation fee AND
Give you your next follow-up treatment session for FREE

We want to ensure all of our patients receive the appropriate quality care and if you are not 100% satisfied we have missed the mark somewhere which is not our intention! All feedback is valuable and you are encouraged to contact Jaquie the Business Owner at jaquieqoldsack@physionorth.com.au or the Practice Manager at practicemanager@physionorth.com.au to express your concerns and to resolve any issues that may be present!

Cancellations

It is expected that if you cannot keep an appointment with us, that notice is given as soon as possible by calling the practice and leaving a message if after hours. 24 hours notice is required, or you may be charged a cancellation fee of $65. Notice of at least 24hrs gives us the opportunity to offer your appointment slot to someone on our waiting list.

After more than one failure to attend or late cancellation, we may charge you the full cost of the treatment. After more than two failures to attend or late cancellations, we will charge you the full cost of the treatment and you will be required to pre-pay for any future appointments.

Late and Missed Appointments

If you arrive late to an appointment, but within your appointed time slot, you may receive a shorter consultation in an effort not inconvenience other clients waiting.

If you either arrive after or entirely miss an appointment, you will be charged the consultation fee in full.
If you call the practice to arrange an alternative time to occur within forty-eight (48) hours of your missed appointment, you will be eligible for an appointment at no charge, but at a time of our convenience.

Consent to Treatment

You hereby request and give consent to our therapists to perform all necessary examinations, manipulations, therapy, rehabilitation and medical diagnostic procedures in accordance with their professional training and understanding of your injury.

You understand that you have an opportunity to discuss with your therapist, the nature and purpose of your physiotherapy care before any treatment is rendered.

You acknowledge and accept the following:

The physical nature of physiotherapy and related treatments.
You have the right to see the physiotherapist of your choice, refuse intervention or seek a further opinion and to provide feedback and make a complaint.
The adverse risks associated with treatment, including stiffness and soreness, soft tissue injury, neurological complications, cerebrovascular injuries, skin irritations, burns and other minor complications.
The probability of risk is lowered by screening procedures.
Other treatment options exist if the risk of physiotherapy is considered to be high, including medication, medical care, hospitalisation and surgery.
The risk of remaining untreated includes the formation of adhesions, scar tissue and other degenerative changes. These changes can further reduce skeletal mobility, and induce chronic pain cycles. It is quite probable that delay of treatment will complicate the condition and make future rehabilitation more difficult.
Most clients receive our services without the need of a medical or other referral. However, in the event a referral from another practitioner has been given, it is highly recommended that such a referral is provided to the treating physiotherapist to assist in the continuity of care and our delivery of the most appropriate treatment for the client.

Consent to Obtain and Release Information

To accelerate the management of your injury or injury claim, you accept it may be necessary to communicate the details of your medical condition with treating practitioners, rehabilitation consultants, case managers and employers. If you have been referred by another health professional or personal trainer, it is common practice to provide a letter detailing your diagnosis and treatment plan. You will be provided with a form to sign on your initial consultation to consent to this.

If you require referral onto another medical specialist, it is necessary to disclose your contact information so they can make contact with you for a booking. You will be provided with a form to sign on your initial consultation to consent to this.

7. Accounts and Billing

Please refer to our most recent schedule of fees for an outline of the services we offer and their associated prices.
It is expected that all fees are paid in full at the time of consultation.
We accept cash, EFTPOS, credit cards and offer electronic healthrebates (via HICAPS) for your convenience. However, in the event of electronic network failure, full payment is still required on the day of consultation.
Payment of accounts can be done via the telephone or in person at the practice from which you received the service.
Health Insurance rebates (electronic or otherwise) can only be claimed after the service has been received. In the instance of purchasing treatment packages, rebates will only be available once the treatment package has been completed.
There is no refund available on the purchase of any personal or healthcare items if you change your mind. If the item has a major problem we can either refund or exchange the item for you. Please keep your proof of purchase.
Those who feel they cannot comply with our very strict billing methods, or wish to be given special consideration, please feel welcome to put your request in writing and address it to the Practice Director.
Please understand that our strict billing methods allow equality of service to all clients, and serve to raise the already high standard of care we can offer you.
Our intention is not to exclude anyone from being able to access our physiotherapy services. We have never denied anyone the benefits of physiotherapy care because of their inability to pay our published fees. If financial hardship requires individual consideration, please put your request in writing to the Practice Director.

Privacy Policy Summary Statement

All client details are stored confidentially with your clinical notes and not disclosed to anybody outside Physionorth. This practice is committed to protecting your privacy and this information is generally only disclosed to other members of your medical team where necessary. The personal and health information you provide during your consultation and subsequent treatment will be collected for the primary purpose of providing high quality health care.

Where required by law or if necessary for debt collection reasons, your personal information will be disclosed.
Physionorth uses SMS and/or email communication to keep you up to date with the status of your appointment. We also require your email address for access to our Exercise App and Online bookings. We also occasionally email material regarding promotions, discounts, updates, products and services if you have consented to this.

Should you wish not to receive such communications or our convenient SMS appointment reminders please advise the administration staff at Physionorth or alternatively follow the ‘unsubscribe’ instructions provided in the communication.

You may gain access to information held about you by this Practice by putting your request in writing. Please attention all such correspondence to the “Practice Director”. Please note a fee may apply. Your acceptance of these Terms and Conditions is considered consent to receive such communications as outlined above however you may opt out at any time. The above is a Summary Statement only, and we strongly encourage you to take the time to read the Physionorth privacy policy in full.

Exclusion of Liability

The Practice Director and employees of this Practice shall not be liable for, nor shall they accept any responsibility for any injury, loss or damage howsoever sustained by any person or persons arising out of any of the treatments or procedures delivered in this Practice or in any way whatsoever which does not arise from any negligent act or omission of the Practice Director and employees.

If you have any queries about these Terms and Conditions, please contact:

The Practice Manager

(07) 47240768

practicemanager@physionorth.com.au

Brooke Moffatt

This is Brooke, and she is amazing! Physiotherapist Bri caught up with Brooke to find out how she managed to break free from daily headaches and pain.

Tell us a bit about yourself Brooke

My husband Michael and I own a business, and I’m a mum to two gorgeous children under two. I have no time for pain!

What made you seek physio treatment?

I had ongoing shoulder pain and postural discomfort, as well as persistent and regular headaches. My headaches were really starting to affect my sleep and the quality of my day to day life in general.

How did Physio help you conquer your pain and headaches?

Physio taught me to retrain the muscles in my neck, shoulders and upper back, and helped me with a strength training program. I no longer battle daily headaches or pain and I’m feeling the best I’ve ever felt.

Thanks Brooke – we appreciate you!

Briana Physiotherapist

Jarrod Cook- Sydney to Hobart

Jarrod Cook overcome long term pain in both of his shoulders to compete in the Sydney to Hobart race last year. Not only did he conquer his pain, he and his team won second place in their division! Physio Renee caught up with Jarrod to find out more about his achievements.

How did you get into sailing?

I grew up in Rowes Bay and Pallarenda, so a big part of my childhood involved boats of all types. Even some misadventure to Maggie on a catamaran built from roofing iron at around 13 years of age. Dad spotted us from the Mundy creek bridge while getting his Saturday papers, and you know the rest of that story!

What are some of your most notable sailing achievements?
It’s hard to say, I’ve been so lucky in the sport. I seem to have always been surrounded by extremely talented Crew and Skippers and also other competitors that have dragged my ability up to a respectable level. To be honest, I’ll forever feel like the apprentice, so I think that says a lot about the company I keep and their perception of me.

I think my greatest achievement in the sport actually stems from coaching. I get a kick seeing some of my previous students competing well, but more importantly… enjoying it!

What are your goals for 2018?
I’m hoping 2018 will be the year that I can compete with one of my son’s, just at a local level. So far it’s been an absolute blast off the back of a 2017 Sydney to Hobart campaign, and we’ve just finished Brisbane to Gladstone in extremely tough conditions over Easter and placed second there also.

How did physiotherapy and massage therapy help you to achieve your goal?
Physio played a huge part in providing a long term approach for treatment. It also trained my subconscious to consider that there were parts of my body that I had to think about positioning, even during the intensity of competition. In summary massage addressed the aftermath and Physio gave me the tools to maintain in between and avoid injury.

Previously I was burning through Anti inflammatory gels and pills at every regatta and then taking weeks to get myself together, only to do it all again the following month.

The Ultimate Foot Massage for Mothers Day

Let’s face it, mums probably have the hardest working feet around. Working, heels, chasing children, shopping and exercise, take their toll on a part of our body we all take for granted. The good news is that a foot massage is a simple way to erase tension and help prevent issues like bunions, plantar faciitis and spurs (or relieve them if they are already a problem).

Here’s my quick guide, so you can treat mum to the ultimate foot massage this Mothers Day (or any day for that matter)!

To start get mum to lie down on her tummy. Ensure she’s comfy and there’s no distractions! Place a towel roll under her ankles, so her knees are slightly bent and heat up a heat pack and pop it on her feet. Make sure you have a little bit of massage oil, light moisturizer or magnesium cream so that you can glide across the muscles. Start on the calf muscles, as these cross the ankle and attach onto the foot. If the calf muscles are tight they restrict ankle movement and contribute to foot pain. Run both your hands up the calf, then separate them and slide down the sides of the muscle and repeat. Do this slowly and apply as much pressure as feels comfortable (make sure you ask if the pressure is ok). Repeat for a couple of minutes.

Next you want to gently work out the little knots in the calf. Run your hands up the calf muscle again and see if you feel any ‘bumps’ in the tissue. If you do, pause on the knot and hold pressure to that spot or use your thumb to rub it gently in circles until it releases.

Now take the heat pack and place it over the calf muscle. Use your fist to run up and down the length of the foot. Repeat for a couple of minutes to warm up the foot.

Then hold the foot so that your thumbs are on the sole of the foot and fingers are resting around the other side of the foot. Use your thumbs to rub up the center of the foot then separate them and run them down the sides. If you find any ‘knot’s gently rub your thumbs in circles over these areas or sustain gentle pressure over them until they release. Now grasp the foot with both hands and gently slide down the foot, applying a pulling force to gently traction the foot. Then slide fingers over the toes and then gently pull each toe to apply a gentle traction. Hold this for a few seconds.

Get mum to turn over and repeat the above techniques on either side of her shin. You can also repeat some of the foot massage techniques mentioned above in this position (like the picture). Finish with a gentle stretch, pushing her foot back towards her body.

All done! You are now the favorite child ;-). Happy Mothers Day.

Jaquie

Physiotherapist

Samara James

We get many amazing people walk through our doors every day. Samara James is one of those people. A competitive senior gymnast, who, through hard work and determination, has returned to her sport after a huge injury. Physio Nicole interviewed Samara, so we could share some more information about this amazing young lady.

1. When and how did you get started in gymnastics?

I got started in gymnastics at the age of 3 in a kinder gym class because my big sister did gymnastics at the time.

2. What are your achievements to date?

I have worked my way through the levels to now be a senior gymnast. I have attended many competitions over the years including state championships for level 4 and 6. In 2014 after suffering an injury, I went on to be awarded most improved gymnast for my team and the next year qualify for States. Last year I came 3rd at the Regional Championships and qualified for the State squad team.

3. What are your goals for 2018?

My main goal for 2018 is to compete at level 7. In order to do this I need to have made a complete recovery and regained all of the skills I lost prior to my injury.

4. How has physio helped you?

In August 2017 I dislocated and fractured both elbows during a tumble on floor. If it wasn’t for Nicole and physio, I am sure I would never had regained my elbow strength. Because of physio I had my full range of movement back after just a few months and was back training after just 2 months following the injury. It felt like we were taking it slow however by gradually building my strength and movement I haven’t experienced any setbacks and have made steady progress . Now 7 months later I am almost 100% back and preparing for the competition season, including completing skills such as back handsprings.

Continue reading →

Rod McRae

Spinal stenosis a narrowing of the canal, that a spinal nerve travels through, leading to nerve irritation and pain. Rod McRae has spinal stenosis and through hard work and exercise has achieved amazing goals.

Rod wanted to be able to lie flat without pain, stand up from a chair pain free and get out into the garden. Due to his hard work with his exercise classes and physiotherapy, he has been able to manage his back symptoms and improve his overall function. He can now lie flat, stand up straight without too much pain and spend more time in the garden. His hard work and patience with rehabilitation has really paid off. Thanks for your hard work Rod! Amazing progress like this really makes our job worthwhile!

Back Pain, will you need a scan for that?

MRI, CT, X-Ray, Ultra-Sound scans – are they necessary to diagnose your back pain?

On a daily basis, I have patients come into the clinic with low back pain. The majority of patients have heard horror stories about someone else who has back pain and are usually terrified that their back is permanently damaged beyond repair. In most cases, they come with scans that they have been referred for (usually an x-ray, MRI or CT). In the majority of cases, these scans will show findings such as disc bulges/protrusions, end plate narrowing, osteophytes, degeneration, and in some cases fusion of joints.

All of these things sound extremely scary! But the truth is in 85% of cases these findings are IRRELEVANT!

The Facts

Research is consistently showing that in the majority of cases, (over 85%), the cause of a person’s low back pain cannot be attributed to the spinal abnormalities shown on a scan.

In fact findings such as disc protrusions, facet degeneration, end plate narrowing, and osteophytes are actually a normal part of the aging process.

Research has been conducted which shows that scans were taken on people with no low back pain or history of low back pain also show these findings. Therefore there is a large portion of the population walking around with disc protrusions and significant degeneration in their backs and they have NO PAIN! This means that in the majority of cases a scan will not change the management of your low back pain.

So what causes the pain?

There are many structures in the back that can potentially cause low back pain. In my experience generally its overactivity of big muscle groups, muscle strains and ligament injury that cause pain. Generally, there is muscle spasm and tightness around an injured joint which compresses the joint and causes pain. Swelling in an area can also cause nerve irritation which can refer pain into the groin, buttock, and leg.

Are scans useful?

There are a group of patients for which scans are useful. These are patients that present with more sinister pathology that is long lasting (longer than 6 weeks). These people will also have symptoms such as muscle weakness, foot drop, change to their bladder and bowel function, pins and needles in their saddle region, and reduced reflexes. In these cases, scans play an important role in diagnosis and referral to a specialist may be required.

The good news

The majority of low back pain cases can be successfully treated with Physiotherapy. If it is the first time you’ve had low back pain and you have had it for less than 6 weeks, your pain is usually resolved (with physio) in less than 6-12 weeks. In most cases, if the treatment plan is followed (strengthening exercises are completed), the low back pain will not re-occur. The good news about this is that you have control over your recovery and the pain is not ongoing!

So if you or someone you care about is experiencing low back pain make sure you get them to come in for a check with a Physiotherapist. If you have a scan you would like explained feel free to book a consultation today with one of our lovely staff, who will happily answer your questions and address your concerns.

We look forward to helping you move and feel your best!

The best office stretches!

There is an increasing proportion of the population that find themselves in a predominantly sedentary job position which can involve many hours spent sitting an office desk. Our bodies are designed for movement and inactivity due to prolonged sitting can bring about a myriad of postural related pains.

Of course, we can all improve our posture and decrease our chance of postural related pain by ensuring we sit correctly in our chair. Simple changes such as making sure our hips are positioned all the way back into the chair and sitting upright with a lengthened spine can make a large impact.

Office workers don’t have the opportunity to move around during the day, and often their complaints of pain are associated with tight muscles or joint stiffness. To combat this issue, here are 3 simple stretches that you can do right in your office chair:

Trunk rotation

Keep your feet on the ground and place an even amount of weight through both sides of the buttock
Twist your upper body to one side
Feel the twist occurring at your spine and not just your shoulders moving
You can use the hand on the side you are rotating towards to hold the back of the chair for an increase in the stretch
Hold for 30 seconds
Perform the same on the other side
This is a great stretch for someone who complains of stiffness in the mid back

Knee to chest stretch

Make sure you have moved your office chair out from underneath your desk so that you will have enough room to lift your knee up
Hug both hands around the back of one thigh and pull it as close towards your chest as it will allow
Hold this position for 30 seconds
You may feel a stretch into your bottom
Remember to perform the same on the other side
This is a great stretch for someone who complains of tightness in the buttock or low back

Side bend neck stretch

Place your right hand underneath the right side of your buttock
Relax your shoulders
Tilt your head to the left so that the left ear moves down towards the left shoulder
Feel a stretch along the right side of your neck
Hold for 30 seconds
Remember to perform the same on the other side
This is an effective stretch for someone who complains of tightness over the back and sides of their neck

If you experience any ongoing pain or discomfort from prolonged sitting please seek the assistance of one of our experienced and qualified physiotherapist’s at Physionorth who can tailor individual treatment regimes and exercise programs to suit you.

Call our friendly team on 07 4724 0768 for appointment bookings if discomfort persists!

Our vision

What does Physionorth Stand For?

Our Vision is to Empower People to Enjoy Life by Achieving Optimal Health and Movement

Physionorth owner Jaquie started her career in Physiotherapy working at a busy sports and orthopedic practice. She learned a lot in her first few years as a physio, under great mentors, however, became frustrated by short appointment times and the inability to spend time providing effective treatment to her clients. Jaquie enjoys taking the time to get to know her patients and their histories and found shorter appointment times took the effectiveness out of her treatment, as well decreasing the enjoyment of her job.

With this in mind, Jaquie purchased Physionorth in 2008 from founding owner Melissa Hooper (who established Physionorth in 2001), with the aim of setting it apart from the other clinics in Townsville. Her aim was to provide friendly, professional service, with longer appointment times, so that clients felt listened to, could play an active role in their recovery and ultimately get the most out of their physiotherapy treatment. She wanted to provide a clinic where people who had insidious onset pain could get a thorough assessment and treatment plan.

In the early days of her career, Jaquie enjoyed treating all areas of the body, however, wondered why some patients recovered from local treatment to their area of pain and others did not. She also wanted to find out answers to questions such as ‘Why some people ruptured their ACL’s from non-traumatic events’ and why ‘Some people with disc prolapse or rotator cuff injuries had pain and others did not.’ To answer these questions Jaquie then set out on a professional development journey, taking courses with the likes of Peter O’Sullivan, Barbara Hungerford, and Dr. LJ Lee.

Dr. LJ Lee’s approach really resonated with Jaquie as well as giving her answers to some of her questions, so she signed up to complete the Connect Therapy series with LJ, a year-long journey of learning to assess the whole person from head to toe. LJ’s approach incorporates all aspects of the body and mind and taught Jaquie to find the ‘Driver’ of a person’s pain rather than treat their symptoms.

As a result, Jaquie has been training her staff to look at their patient’s body’s differently- taking into account their stories, history and beliefs, assessing their whole bodies and doing a thorough assessment of the way they move so they can discover where a patient is ‘breaking down’ in a task and working with patient’s to restore optimal movement patterns.

We have longer appointment times, fortnightly in-services on a range of contemporary topics, excellent support for our therapists and a great reputation. To find out more about employment at Physionorth contact our practice on 0747240768 or email reception@physionorth.com.au.