Health Tips


Treatment Aftercare

At Canterbury Health Hub, we aim to achieve the highest quality treatment outcomes for you.

At Canterbury Health Hub, we aim to achieve the highest quality treatment outcomes for you.

In order that you achieve the most from your treatment, we recommend that you follow these simple guidelines:

  • Try to rest for a few hours following your appointment. It is not uncommon to be slightly sore after treatment so a little rest goes a long way!
  • Keep mobile – unless otherwise advised by your Practitioner, have several short walks in the following few days after your treatment and avoid sitting for long periods.
  • Drink increased amounts of water – this helps to flush toxins from your system.
  • Rest from vigorous activity for a few days following treatment. This includes heavy gardening and lifting weights at the gym.
  • A hot shower or bath following treatment may help to relax your muscles.

Please seek advice from your Practitioner regarding these recommendations to ensure that they are appropriate for you.



Correct ergonomic set up for your workstation is a vitally important part of maintaining a health spine and working lifestyle.

Correct ergonomic set up for your workstation is a vitally important part of maintaining a health spine and working lifestyle. When thinking of ergonomics, please remember that one size does NOT fit all and a product is only ergonomically correct if it fits the individual and it is being used correctly. Remember that the key is to change positions frequently and to use the adjustability of equipment to position yourself correctly and to enable you to change positions frequently.

How a Work Station should be set up whilst seated at your computer:

PART A: Your Chair

  • Push your hips as far back as they can go in the chair.
  • Adjust the seat height so your feet are flat on the floor and your knees equal to, or slightly lower than your hips.
  • Adjust the back of the chair to a 100°-110° reclined angle. Make sure that your upper and lower back are well supported – use small pillows if required. If you have an active back mechanism on your chair, use it to make frequent position changes.
  • Adjust the armrests (if fitted) so that your shoulders are relaxed. If your armrests are in the way, simply remove them.

PART B: Your Keyboard

  • Pull up close to your keyboard.
  • Position the keyboard directly in front of your body.
  • Determine what section of the keyboard you use most frequently and re-adjust the keyboard so that section is centred with your body.
  • Adjust the keyboard height so that your shoulders are relaxed, your elbows are in a slightly open position (100° to 110°) and your wrists and hands are straight.
  • The tilt of your keyboard is dependent upon your sitting position. Use the keyboard tray mechanism or keyboard feet, to adjust the tilt.
  • If you do not have a fully adjustable keyboard tray, you may need to adjust your workstation height, the height of your chair or use a seat cushion to find a comfortable position. Use a footrest if your feet dangle.
  • Wrists should be in neutral and in line with forearms. A padded moveable wrist pad at the same height as the keyboard may be required.
  • The mouse should sit next to the keyboard at the same height.

PART C: Screen, Document and Telephone

Incorrect positioning of the screen and source documents can result in awkward postures. Please adjust the screen and source documents so that your neck is in a neutral, relaxed position.

  • Centre the screen directly in front of you, above your keyboard.
  • Position the top of the screen approximately 5 cm above seated eye level. If you wear bifocals, lower the screen to a comfortable reading level.
  • Sit at least an arm’s length away from the screen.
  • Adjust the vertical screen angle and screen controls to minimise glare from overhead lights
  • Position source documents directly in front of you, between the screen and the keyboard. If there is insufficient space, place source documents on a document holder positioned adjacent to the screen.
  • Place your telephone within easy reach.
  • Use headsets and speaker phone to eliminate cradling the handset.


Headaches are the most common medical complaint worldwide. In Australia, approximately 70% of the population suffer from headaches!

Headaches are the most common medical complaint worldwide. In Australia, approximately 70% of the population suffer from headaches!

The most common cause of headache:

The most common cause of headache originates from muscle tension or joint strain in the neck and upper back region. Clinical features include a dull ache over the forehead and temples, often radiating into the base of the skull and behind the eyes. It may also be associated with light-headedness, fatigue and generalised neck stiffness.

Other causes of headache include:

  • Eye strain
  • Whiplash injury
  • Sinus congestion
  • Poor posture
  • Jaw dysfunction – direct trauma, teeth grinding, joint malocclusion, post dental treatment
  • Dental problems – tooth decay/cavities, infection or abscesses
  • High blood pressure
  • Medications
  • Fatigue, stress, anxiety, depression
  • Dehydration
  • Head or neck trauma
  • Allergies and food intolerances
  • Ear dysfunction – infection, inflammation, trauma or tinnitus
  • Rarely – stroke, brain tumour, meningitis

Seek immediate professional advice when:

  • You suffer a headache after a head trauma
  • Your headache is getting worse
  • If the headache is accompanied by: fever, nausea or vomiting, bleeding or fluid draining from nose or ears, blurred vision or impaired speech, dizziness, numbness, tingling or paralysis.

Osteopathic assessment of headache:

Your Osteopath is trained to differentiate between headaches due to common causes and those due to serious pathology. On initial consultation, your Osteopath will perform comprehensive evaluation and diagnostic procedures, including orthopaedic, neurological and spinal examinations, in order to determine the cause of your headache. Further testing such as X- ray or MRI may also be required. Upon arriving at a specific diagnosis, a treatment plan will be discussed and treatment will then commence.


How can Osteopathy help?

Osteopathic treatment is extremely effective for the treatment of headaches, in particular, cervicogenic headaches (pain that is referred to the head from either bony structures or soft tissues of the neck). Using a combination of soft tissue massage, stretching, joint mobilisation and manipulation techniques, your Osteopath can:

  • Improve the mobility of your cervical and thoracic spine and ribs
  • Improve blood supply and drainage to and from the head and neck
  • Reduce muscle tension, nerve compression and inflammation

Furthermore, they will also:

  • Provide advice on posture, exercise, stretching and strengthening to help prevent recurrence
  • Offer guidance on hydration and diet
  • Provide advice on enhancing the ergonomics of your home and/or workplace

Please contact us to begin your journey towards living a life without headaches! We look forward to hearing from you!


Lower back pain

Lower back pain is one of the most common complaints that Osteopaths treat.

Lower back pain is one of the most common complaints that Osteopaths treat. Interestingly, nine out of ten people suffer from back pain at some stage of their life that incapacitates them for one week or more!

Common causes of lower back pain include:

  • Heavy lifting or poor lifting technique
  • Twisting or bending forward
  • Muscle weakness
  • Extensive standing, sitting and lying
  • Poor sleeping posture
  • Menstrual pain
  • Pregnancy
  • Insufficient flexibility
  • Injury
  • Dysfunction in the thorax (middle back), lower limbs and pelvis

More serious causes of lower back pain include:

  • Disc injury
  • Fracture
  • Infection
  • Tumour

No matter what the cause, Osteopaths, as primary health care practitioners, are well trained to perform comprehensive evaluation and diagnostic procedures to determine back pain which is uncomplicated and back pain that requires referral to your medical practitioner or specialist.


How can Osteopathy help?

Using a wide range of hands-on techniques, our Osteopaths can:

  • Enhance joint mobility
  • Decrease muscle tension/spasm, inflammation and nerve irritation
  • Improve blood supply and drainage to and from the spine and pelvis
  • Help prevent future episodes of back pain
  • Offer advice on posture, ergonomics, exercises and stretching
  • Provide guidance on diet and exercise programs
  • Communicate and plan treatment and management with your general practitioner
  • Refer you for radiological assessment when required, including X-ray, Ultrasound, CT or MRI

Tips for Back Care:

  • Seek osteopathic advice regularly
  • Ensure good weight and balanced diet
  • Exercise daily and keep mobile
  • Ensure correct postures when standing, sitting and lying
  • Make sure to take regular breaks, vary your rhythm and stretch during repetitive tasks or heavy labour
  • Ensure correct lifting procedures
  • Keep well hydrated
  • Ensure good quality footwear
  • Eat sufficient protein to aid in tissue repair
  • Ensure you have a supportive mattress and pillow
  • Have regular osteopathic treatment during pregnancy and whilst breast feedingnec

Neck and middle back (thoracic) pain

Neck pain is a very common symptom in both genders of all age groups.

Neck pain is a very common symptom in both genders of all age groups. The main cause of neck pain is disorder of the cervical spine, which usually manifests as neck pain, but can also refer pain to the head (headache), shoulders and chest.

Neck pain usually originates from the spinal joints in the neck. However, it may also arise from muscles, discs and/or ligaments. At any one time, approximately 10% of the adult population are experiencing an episode of neck pain.

Thoracic or middle back pain is also common in people of all ages, including children and adolescents. Increased muscle tension, dysfunction of the joints in the middle back and/or dysfunction of the rib articulation to the spine are all commonly encountered, especially in people whose lifestyle creates stresses and strains through poor posture, heavy lifting and repetitive movements. Thoracic pain is very commonly associated with neck pain and vice versa, due to the large areas of muscle attachments over both the neck and middle back regions. Therefore, in treatment, it is important that both areas are thoroughly assessed and treated accordingly, due to their close relationship. This relationship is especially noted in sedentary work, where workers spend many hours in a seated position, either in meetings or in front of computers!

The majority of cases of neck and middle back pain are not serious and are usually due to prolonged repetitive motions, poor posture, incorrect and/or heavy lifting, causing a build up of stress within the postural muscles and joints. People usually describe their pain in this region as a dull ache across the shoulders and into the neck, sometimes accompanied by headaches.

People can also experience acute neck pain. This may occur upon waking in the morning or following a motor vehicle accident and results in extreme pain especially when trying to move the neck in any direction. Often, in this instance, the neck may feel ‘locked’. Acute middle back pain can also occur and usually involves the rib articulation as it attaches into the spine. This presents as sharp pain upon moving and in some cases breathing.


Osteopathic Treatment of Neck and Middle Back Pain:

Osteopaths aim to restore the normal tension within the muscles and increase the range of motion of the joints of the affected areas. They do this by applying hands-on techniques, including soft tissue massage, stretching, joint articulation, mobilisation and in some cases manipulation. They also provide postural, exercise, pillow and ergonomic advice.

Osteopathic treatment can greatly reduce the frequency and intensity of neck and middle back pain episodes and associated symptoms such as headaches. It can also help to decrease the chance of reoccurrence.

If you would like more information regarding neck and/or middle back pain, please do not hesitate to ask your Osteopath.



Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down.

What is good posture?

Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. Good posture involves training your body to stand, walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities.

What is the correct sitting position?

  • Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair.
  • All three normal back curves should be present while sitting. A small, rolled-up towel or a lumbar roll can be used to help you maintain the normal curves in your back.
  • Here’s how to find a good sitting position when you’re not using a back support or lumbar roll:
    • Sit at the end of your chair and slouch completely.
    • Draw yourself up and accentuate the curve of your back as far as possible. Hold for a few seconds.
    • Release the position slightly (about 10 degrees). This is a good sitting posture.
  • Distribute your body weight evenly on both hips.
  • Bend your knees at a right angle. Keep your knees even with or slightly lower than your hips (use a foot rest or stool if necessary). Do not cross your legs.
  • Keep your feet flat on the floor.
  • Try to avoid sitting in the same position for more than 30 minutes if possible.
  • At work, adjust your chair height and work station so you can sit up close to your work. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.
  • When sitting in a chair that rolls and pivots, do not twist at the waist while sitting. Instead, turn your whole body.
  • When standing up from the sitting position, move to the front of the seat of your chair. Stand up by straightening your legs. Avoid bending forward at your waist.

What is the correct lifting position?

  • Before you lift a heavy object, make sure you have firm footing.
  • To pick up an object that is lower than the level of your waist, keep your back straight and bend at your knees and hips. Do not bend forward at the waist with your knees straight.
  • Stand with a wide stance close to the object you are trying to pick up and keep your feet firm on the ground. Tighten your stomach muscles and lift the object using your leg muscles.
  • Keep the object as close to your body as possible when lifting it.
  • Straighten your knees in a steady motion. Do not jerk the object up to your body.
  • Stand completely upright without twisting. Always move your feet forward when lifting an object.
  • If you are lifting an object from a table, slide it to the edge of the table so that you can hold it close to your body when lifting. Bend your knees slightly and use your legs to lift the object and slowly come to a standing position.
  • Hold packages close to your body with your arms bent. Keep your stomach muscles tight. Take small steps and go slowly.
  • To lower the object, place your feet as you did to lift, tighten your stomach muscles and bend your hips and knees.
  • Avoid lifting heavy objects above waist level.

What is the best position for sleeping and lying down?

No matter what position you lie in, the pillow should be under your head, not under your shoulders! Ideally, it should be of a thickness that allows your head to be in a ‘neutral’ position.

  • Try to sleep in a position which helps you maintain the curve in your back (eg: on your back with a pillow under your knees, a lumbar roll under your lower back or on your side with your knees slightly bent). Do not sleep on your side with your knees drawn up to your chest. Try to avoid sleeping on your stomach as this can often cause back and/or neck strain.
  • When standing up from the lying position, turn on your side, draw up both knees and carefully swing your legs off the side of the bed. Slowly sit up by pushing yourself up with your hands. Avoid bending forward at your waist.

If any of the above guidelines causes an increase in pain, do not continue the activity and seek the advice of your Osteopath.

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Pregnancy places numerous stresses and strains on the body.

Pregnancy places numerous stresses and strains on the body. Osteopathic treatment is an extremely safe, gentle and effective method of helping the body to adjust to these changes.

An Osteopath’s initial concern is for the safety of the mother and child. After a thorough case history and assessment, the Osteopath may be able to help alleviate the aches and pains that are caused by the growth of the baby and the changes occurring in the mother.

How does being pregnant affect a woman’s body?

During pregnancy, the body must adapt to carrying approximately 10-12 kilograms in weight of a baby, placenta and waters, as well as adapting to hormonal, chemical and emotional changes. Hormonal changes are responsible for softening of ligaments, allowing the pelvis to accommodate the baby’s head during birth. But, all the body’s ligaments are affected, making every joint more susceptible to strain. Furthermore, the curves of the spine change and posture is altered due to hormonal and physical changes. The weight of the baby pushes the mother’s centre of gravity forward, creating a compensatory arch in the lower back and increasing the mechanical stress on the body.

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Why do pregnant women visit an Osteopath?

The most common reason pregnant women choose to visit an Osteopath is for back and neck pain as a result of physical strains placed on these regions.

Other problems that an Osteopath can assist with include:

  • Sciatica (leg pain) from nerve pressure
  • Headaches
  • Pelvic girdle instability
  • Sacro-iliac Joint pain
  • Pubic symphysis pain
  • Carpal Tunnel Syndrome
  • Pelvic floor weakness and incontinence
  • Poor abdominal tone
  • Circulatory problems, such as swelling of the legs
  • Back problems from pre-pregnancy that could affect pregnancy or delivery

How can osteopathic treatment help a pregnant woman?

By visiting an Osteopath during pregnancy, the body can be helped to adjust to the changes occurring. An Osteopath’s focus on the musculoskeletal system combined with the circulatory, nervous and lymphatic systems make it a safe and gentle option to help balance the body.

Osteopathic techniques include:

  • Soft tissue techniques: to release tightness in muscles
  • Stretching: to increase the flexibility of joints and muscles and improve blood flow
  • Articulation techniques: joints are mobilised by gently being taken through their range of motion

Useful Tips for Pregnancy

  • Look after your back when pregnant – take care when lifting and carrying, especially other children and avoid carrying a child on one hip for a prolonged period.
  • When sitting – use a cushion for support and avoid crossing your legs to help prevent varicose veins
  • When standing for any length of time – “tuck in” your buttocks to reduce the strain on your lower back
  • When lying on your side – put a pillow under the “bump” and another between your knees to give you support and help prevent back strain
  • Ask your Osteopath for exercises that will help to reduce the stress of the later stages of pregnancy on your body
  • Visit your Osteopath for a tune and balance of the body early in the pregnancy to help avoid complications later in pregnancy
  • Maintain a nutritious diet
  • Wear flat shoes – stay away from high heels!
  • Make sure you have a comfortable and supportive mattress and pillow
  • Maintain aerobic exercise to keep strong and healthy, but within appropriate limits

Should I have an osteopathic treatment following the birth of my newborn?

Many new mothers receive osteopathic treatment following the birth of their newborn in order to correct the body imbalances that may be present, particularly to the pelvis, lower back and middle back region. After all, carrying a baby for 9 months is hard work on you and your body!

The Osteopath will advise on stretches to help the body adjust to new activities associated with caring for a baby as well as prescribe exercises that assist in improving the strength and control of the abdominal muscles and pelvic floor.

Please ask your Osteopath when it would be appropriate to commence your osteopathic treatment following the delivery of your newborn.y



Sciatica is pain in the lower extremity resulting from irritation and pressure of the sciatic nerve.

Sciatica is pain in the lower extremity resulting from irritation and pressure of the sciatic nerve. The sciatic nerve is the largest nerve in the body and begins from nerve roots in the lumbar spinal cord in the lower back and extends through the buttock area to send nerve endings down the lower limb.

What does sciatic pain feel like?

  • Pain, burning sensation, numbness, tingling and possible weakness in the leg
  • Commonly radiates from the lower back and upper buttock down the back of the thigh to the back of the leg
  • Pain may be dull and aching or a ‘shooting’ pain down the leg all the way to the toes
  • In severe cases, it can damage nerves and reflexes or cause the calf muscle to deteriorate.

What are the causes of Sciatica?

Pressure on the sciatic nerve can result from a number of causes including:

  • Tightness of the piriformis muscle (a deep muscle of the buttock) that compresses the sciatic nerve
  • Spinal misalignments, vertebral dysfunction
  • Herniated disc, disc prolapse
  • Osteoarthritis – osteophyte formation, spinal stenosis
  • Poor posture – wearing high heels, prolonged sit­ting, poor mattress
  • Poor lifting technique and poor bending habits
  • Spinal compressions due to osteoporosis

How can Osteopathy help?

Since there are many disorders that can cause Sciatica, your Osteopaths’ first task is to determine the exact cause of your sciatic nerve interference. Therefore, your Osteopath will initially begin by taking a thorough case history, followed by relevant spinal, orthopaedic and neurological examination. Special diagnostic imaging investigations such as X-ray, CT or MRI may also be required to accurately diagnose the cause of your Sciatica. Your Osteopath will arrange this as required.

As Sciatica is due to pressure on the sciatic nerve, treatment involves removing this pressure, in order to reduce symptoms and help resolve the problem. Osteopathic treatment aims to decrease nerve pressure and associated inflammation by focusing treatment on poorly moving spinal joints, body compensatory patterns and easing muscular tension in the lower spine, buttock, hip and leg. Techniques and management strategies are dependent on each individual case and may include:

  • Soft tissue massage therapy and/or trigger point therapy
  • Stretching of tight muscles, joints, tendons and ligaments
  • Spinal mobilisation and/or manipulation and/or articulation
  • Stretching and/or strengthening exercises
  • Postural and ergonomic advice on how to minimise pressure and irritation of the sciatic nerve

Please contact us to begin your journey towards living a life without Sciatica! We look forward to hearing from you!



Even if your diet is well-balanced and nutritious, the effects of modern living can deplete essential vitamin and mineral reserves.

Even if your diet is well-balanced and nutritious, the effects of modern living can deplete essential vitamin and mineral reserves. So, in order to avoid this, the Osteopathic team at Canterbury Health Hub highly recommend the very best natural sources of vitamins and minerals be consumed and to ensure that your recommended daily intake (RDI) is correct.

Here are some suggestions:

Vitamin A:

  • Is essential for good vision, healthy skin, growth and resistance to infection.
  • Sources: liver, oily fish, carrots, spinach.
  • RDI: 750mg.

Vitamin B1:

  • Is vital for energy production and metabolism of sugars.
  • Sources: meat, fish, nuts, wholegrains.
  • RDI: 0.8-1.0mg.

Vitamin B2:

  • Is essential for energy production and for healthy skin and eyes.
  • Sources: milk, cheese, yoghurt, green vegetables, mushrooms.
  • RDI: 1.2-1.7mg.

Vitamin B3:

  • Is essential for metabolism of carbohydrates.
  • Sources: meat, fish, liver, tuna, peanuts.
  • RDI: 13-19mg.

Vitamin B6:

  • Is essential for the formation of red blood cells and metabolism of protein.
  • Sources: meat, poultry, fish, bananas, avocado, nuts, soybeans, vegetables, grains.
  • RDI: 0.9-1.9mg.

Vitamin B12:

  • Is required for the formation of red blood cells, nerve cells and genetic material. Vitamin B12 maintains the functioning of the nervous system.
  • Sources: meat, eggs, fish, yeast extract.
  • RDI: 2mg.

Vitamin C:

  • Is required for healthy bones, teeth and gums, formation of collagen, healing and repair of tissues, absorption of iron.
  • Sources: citrus fruits, capsicum, broccoli, spinach, cabbage.
  • RDI: 30-40mg.


  • Is essential for normal growth, healthy skin and hormone production.
  • Sources: meat, wholegrains, nuts, pumpkin seeds, eggs, carrots, beans and lentils.
  • RDI: 10-12mg.


  • Is required to manufacture haemoglobin (the pigment in red bllod cells that transport oxygen to all parts of the body).
  • Sources: meat, liver, wholegrains, nuts, eggs.
  • RDI: 15-16mg.

Refer a friend and get $10 off* your next treatment!

Do you have friends, family or colleagues who you feel could also benefit from our services? All you need to do is tell them about us. We believe in rewarding our patients, so that’s why we will offer you $10 off your next treatment when you refer a new patient to us. It’s our way of saying thank you.