Rub Out Mechanical Back Pain

Back pain is almost inevitable with today’s lifestyle.
Almost 80% of us will suffer with back pain at some time in our lives.

Statistics show that the most common musculoskeletal condition that prevents a person from going to work is spinal related pain.

Most of us do not find the time to think about our health. Furthermore, we neglect back pain until the pain gets very severe. It is a vicious cycle that can lead to other related problems.

What do we do?
The fact is that back pain attended to earlier is easier to manage than chronic back conditions & prevention is far better than cure.

Childs pose

Maintain correct weight, posture and exercise regularly to help to strengthen the spine and prevent pain.
Follow a good eating plan and consult with your chiropractor for your own exercise routine that can help strengthen your back and keep the joints supple.

Exercises that help with back pain are swimming, brisk walking, cycling and sometimes jogging. Yoga and Pilates can help keep the spine flexible and strong. The key is to maintain a regular exercise program that fits into your daily routine. Recent research has shown that exercise at any age helps with a wide range of conditions other than back pain, including heart conditions and diabetes. A good start is getting your core muscles stronger.

Better Posture & Core – Diaphragmatic Breathing

Prevent injuries as well by using correct lifting techniques. Don’t bend your back when lifting objects from the ground, rather bend your knees. Remember to carry heavy objects close to your body and not to twist your spine while lifting and carrying.Cycling family

Chiropractic therapy has been shown to help with back pain. Chiropractors aid in diagnosing, treating and even preventing a wide range of musculoskeletal conditions. Please consult with a doctor or chiropractor before embarking on an exercise program.

Recovery will be speedy if chiropractic therapy, exercises and correct eating plans are combined.

Better Posture & Core – Diaphragmatic Breathing

Strengthen your diaphragm and add another dimension to your current exercise regime by Dr. Vilash Boodhoo (Chiropractor).

Diaphragmatic breathing can be tricky to get right but once mastered it will enhance your current exercise regime and even assist your core strengthening.


Firstly lie on your back on a flat surface with your hips and knees slightly bent. For extra comfort and in the elderly, you can use a small pillow to support your head and neck.
With both hands gently on your belly, focus on breathing with your diaphragm.
As you breathe in feel your abdomen rise as your lungs fill with air.
While exhaling, the belly should fall as the diaphragm relaxes.
Once you are comfortable breathing this way, place a 200 gram – 500 gram object (e.g. pack of flour) on your tummy and repeat this type of diaphragmatic breathing.
Once you are strong enough, stand up with a good posture and attempt the breathing again.
Get more confident before incorporating this breathing with all your exercises e.g. core strengthening planks, bridges, cycling, etc.

Interesting facts about diaphragmatic breathing …

Observe how a young child breathes. Children are not conscious of holding their tummies in and they breathe with their diaphragms.

Using your diaphragm to breathe uses less effort than using your chest muscles which have to move your heavy rib-cage.

Breathing in this manner will assist in better posture and in improving core muscle strength.

Diaphragmatic breathing ensures that your lung fills to the bottom and you don’t just use the upper lungs.

Can a fidget spinner help with ADHD?

If you have a school-going child then you would have noticed the Fidget Spinner craze that consumed the masses. Spinners come in different colours and types, e.g. light-up versions, metal, plastic – they’re everywhere and almost everyone has tried it. Google searches for the “fidget spinner” reached a peak between 30 April 2017 and 13 May 2017 with South Africa ranking seventh in the world.

This may assist with ADHD
The fidget spinner is basically a flattened three-pronged object with a bearing wheel in the middle of the toy which allows the prongs to spin quite freely.
At first the attraction is the toy’s ability to spin for a long period and one would watch to see how long it takes to stop. But that attraction is short-lived especially once you begin to learn to balance this spinning object on some part of your body. And I say “some part of your body” because you can balance it on various parts of your body performing various tricks. Index finger spin, thumb spin, ankle, knee, elbow, nose, forehead, two spinners at once, and the list goes on.

So it is a good thing right?
Our kids are actually using tech that does not require a battery. In an age where tablets are not necessarily medicinal and where the dog has been replaced by a virtual pet, there is finally a tangible device that has captured their interest.

Some parents are even punting the spinner as an assistive device that children may use for conditions like attention deficit hyperactivity disorder (ADHD) or autism. The distraction of the device apparently allows the child to increase concentration and focus. This theory does not stand up to scientific scrutiny and, judging by the number of schools that have banned fidget spinner use, educators need more convincing too. Children are becoming distracted by the toy and not focusing on their everyday tasks at hand. Then there’s the social aspect, i.e. who has the best looking spinner and who can do more complex tricks. There are fidget-type objects used by occupational therapists during their sessions but the fidget spinner itself has not been tested.

I welcome the use of spinners just because it takes away from hours of screen time that affects focus and concentration in the developing child. But just when you think “there can’t be an app for this”, BEWARE! Fidget spinner apps may be the new trend.

Remember to click on the link below to open up a virtual fidget spinner. Enjoy!!!

Other popular trends of yesteryear…

The Yo Yo was popular for a long time
The Yo-yo – Back in the 1960’s the yo-yo was the toy that every kid walked around with. Historically, the yo-yo can be dated to as far back as 500BC but made a commercial comeback in 1928. The yo-yo’s popularity in the 60’s continued to the 70’s and 80’s. Yo-yo competitions are still held around the world annually.

The Rubik’s Cube – Created by Ernö Rubik and was first called the “Magic Cube”. It was released worldwide in 1980. The Rubik’s Cube was advertised as having over 3 billion possible solutions. Of the top 10 bestselling books of 1981, 3 books were dedicated to solving the Rubik’s Cube puzzle. In December 2016 Feliks Zemdegs solved a 3x3x3 Rubik’s puzzle in 4.73 seconds setting a new world record.

The Tamagotchi was the world’s first virtual pet. A small hand-held LCD device with a virtual pet that you had to feed, play with, medicate, bath and put to sleep.

Exercise and rehabilitation prescribed by a musculo-skeletal expert

Exercise and rehabilitation are the cornerstone of a well-rounded approach to the treatment of musculo-skeletal conditions. Spinal joints and other skeletal structures love movement, while treatment of sports injuries is incomplete without rehabilitation.

The internet is littered with Yoga-type stretches, Pilates and core strengthening videos aimed at relieving pain. Some advice out there is quite helpful while most are generic and not tailor-made for individual patients. Each ailment is unique and likewise each individual is unique. The truth is that incorrect advice and incorrect timing can be absolutely detrimental to your health. Therefore, expert advice is needed.

Chiropractic doctors take various factors into account before prescribing a suitable programme. Most importantly, chiropractors have specialised training in the mechanics of the body, structure of the body and functioning of the body. A unique factor to the chiropractic approach is that chiropractors will correct any incorrect bio-mechanics before prescribing any exercise. This gives the patient comfort in knowing that their musculo-skeletal specialist is an expert in both rehabilitation and exercise therapy thus making complete recovery successful.

Remember to always consult your doctor of chiropractic before embarking on any self-prescribed exercises.