Foam Rolling

We’ve all had mornings we have woken up with aches and pains whether its from sporting activities, busy lifestyle or one of those mystery aches you don’t know how they came about. We can all agree it can be very restrictive to your day and you may not always be able to see your health care professional for some relief.  Fear not there is a simple solution that you can use everyday to prevent these aches and pains from appearing or use for some relief on those days you haven’t woken up so flash.

The answer is the foam roller.

Up to this point you are missing out on one of the most effective tools for physique building, recovery and injury prevention. Its no wonder they are quicker gaining popularity among people from all walks of life from the elite athletes to your mothers walking group. This is because they have such a drastic and usually immediate impact on performance and overall health. 

Now that I’ve got your attention let me tell you more about these simple cylindrical tools that are providing people with treatment similar to massage in their own home. Foam rollers are used for self-myofascial release. This is a process by which you work on the soft tissue in the body to release it and increase mobility between the tissues. Not only is this great for your elite athletes and gym goers but it can greatly improve the overall health of everyday people.

This is because the releases of soft tissue heLps increase blood flow, allowing for better movement and increased range of motion.

For your sports people this means decreased recovery time and decreased chance of injury. For your everyday people this can decrease those little aches and pains you suffer from and allow movement to be easier and less restricted.  The great thing about foam rolling is that it can be done at any point of the day, before exercise, after exercise, at night, in the morning it can all be beneficial.  We all live very busy lives but a little as five minutes foam rolling each day can help prevent those aches and pains from coming up and provide relief from your workouts or the daily stresses of life.

Tips for good posture

Chiropractic Posture Remedial Massage Mount Eliza

‘Sit up straight! Don’t slouch!’

I’m sure most of us have heard those words from well-meaning parents at some point during our childhood. As annoying as their nagging may have been, Mum and Dad were probably right.

The effects of poor posture during childhood can continue into your adult life and lead to many problems including increased fatigue, tight muscles and joint stiffness. A lot of people are not aware that poor posture doesn’t just occur from not standing up straight. Poor postural habits can happen when sitting at a desk, driving in your car, sleeping in contorted positions or when performing other activities of daily living. As you can see, good posture is needed throughout the day and night.

So what is good posture? Ideally, good posture is a position in which you hold your body upright against gravity while standing, sitting and lying down whereby the least amount of strain is placed on your body. To do this, our bones must be aligned and our muscles, joints, ligaments and organs also need to be in the correct position to function. If we do not maintain this good posture throughout the day we can find that we have greater strain on the neck and shoulder region, across the low back, as well as altered respiratory patterns and a decreased lung capacity.

Our number one tip for good posture when sitting or standing is to think straight, tall and effortless. We encourage you to 'imagine your head is like a helium balloon, lifting the rest of your body up and that it is weightless'. This one strategy will naturally allow your shoulders to fall 'down and back' effortlessly and help to maintain a neutral pelvic tilt, all without you having to think about it!

Below is a list of other hints for you to follow to help you achieve good posture whilst seated or standing.

Strategies for sitting

·      Keep your feet on the floor, or on a footrest (if they don’t reach the floor).
·      Don’t cross you legs. Your ankles should be in front of your knees.
·      Keep a small gap between the back of your knees and the front of your seat.
·      Your knees should be at or below the level of your hips.
·      Adjust the backrest of your chair to support both your low and mid-back, or use a back support
·      Relax your shoulders.
·      Avoid sitting in the same position for long periods of time. Regular 'micro-breaks' are important to decrease load on the body.

Strategies for standing

·      Bear your weight evenly between the balls of your feet and your heels.
·      Keep your feet about shoulder width apart.
·      Let your arms hang naturally down the sides of the body.
·      Keep your head level and earlobes in line with your shoulders
·      If you have to stand for a long time shift your weight from your toes to your heels, or one foot to the other.

Is it safe to see a Chiropractor when I'm pregnant?

Low back pain is a common problem when you are expecting, with studies showing that somewhere between 50 - 80% of women report spinal pain over the course of their pregnancy. Being a common complaint, many people consider low back pain to be a ‘normal’ part of pregnancy. This is an unfortunate misconception, given the impact that low back pain has on quality of life and the fact that many women report ongoing pain and dysfunction following their pregnancy.

‘Despite the apparent impact it has on women, many cases of low back pain of pregnancy go unreported to prenatal providers and/or untreated’, according to the Journal of Midwifery & Women’s Health. One of the barriers to reporting and treatment of low back pain is that the use of pain relieving drugs are strongly discouraged during pregnancy.

Fortunately, there are many drug-free, natural options for relieving low back pain, both during pregnancy and beyond.

A number of recent studies have demonstrated the safety and effectiveness of chiropractic management of pregnancy related low back pain.

A fascinating, randomised controlled trial (RCT) was published in the American Journal of Obstetrics and Gynaecology in April 2013. This rigorous study found that the group that received chiropractic management, consisting of spinal manipulation, stabilisation exercises and patient education, enjoyed a more pleasant pregnancy than the group who did not receive such care. The benefits derived were both subjective and objective. Patients perceived less pain and disability in daily activities and physical examination revealed improved range of motion, stability and less irritation of the lumbar and pelvic joints.

Another 2014 study showed that of 115 patients with lower back or pelvic pain who were treated with chiropractic care, 52% noted a significant improvement within the first week of care; this percentage jumped to 70% after 4weeks, 85% after 12-weeks, and 90% after 26-weeks. Critically, at 1-year follow-up, 88% of patients continued to report improvement. This is significant, given that having back pain during pregnancy typically results in future episodes of back pain. These findings suggest that chiropractic care during your pregnancy can have lasting benefits for your health.



1.)  Peterson et al. Outcomes of pregnant patients with low back pain undergoing chiropractic treatment: a prospective cohort study with short term, medium term and 1 year follow-up. Chiropractic & Manual Therapies 2014, 22:15

2.)  Lisi, A. J. (2006), Chiropractic Spinal Manipulation for Low Back Pain of Pregnancy: A Retrospective Case Series. Journal of Midwifery & Women’s Health, 51: e7–e10.

3.)  George JW, Skaggs CD, Thompson PA, et al. A randomized controlled trial comparing a multimodal intervention and standard obstetrics care
for low back and pelvic pain in pregnancy. Am J Obstet Gynecol 2013;208:295.e1-7.

Are you sleeping on the right pillow ?

Do you wake with tight, aching muscles and a sore neck?
Do you wake up with headaches?
Do you ever wake up feeling like you haven't had a restful sleep?

If yes, then it may be time to look for a new pillow.

Choosing the correct pillow is an important decision that needs to be tailored to both you and your mattress. It is important to have a pillow that is designed to support your head and neck in a neutral position, aligned with the rest of your spine.

People often choose pillows that are either too high or too low for their neck, which places the neck under stress throughout the night. This can result in headaches or a pain in the neck upon waking. An incorrect pillow height can also have a detrimental effect on your sleep quality, as you continually need to adjust your sleeping position in order to get comfortable.

The correct pillow shape and height will give your head and neck better support throughout the night, allowing you to wake up feeling refreshed and ready for the day.

It is important when choosing the correct pillow, to find one that is appropriate for your frame and stature. Generally speaking, larger framed or broad shouldered people require firmer, higher support than people of smaller stature. Back sleepers generally require a smaller pillow height than side sleepers. A soft mattress generally requires a smaller pillow than a firmer mattress. A great solution to these variables is a height adjustable pillow, so that you may tailor the fit to be comfortable for you.

Lastly, it is important to keep track of the age of your pillow. Over time, foam breaks down and becomes less supportive and as such, pillows should be replaced every 18 - 24 months to ensure they are still offering the correct support and maximum comfort.

So how can you be sure to make the right pillow choice? We make it simple.

Here at Elevate Health, we have a pillow fitting station and a range of pillows available for you to try. All of our staff are trained in how to correctly fit a pillow. We can save you valuable time and money by helping you to choose the pillow that's best for you and your sleeping habits.