How To: Getting Out Of Bed When You’re In Pain

Our Osteopath, Marcus Ng, shares the best way to get out of bed when you are suffering from acute low back pain.

When it comes to acute low back pain, regardless of how it started, it is often a great source of anguish just to get out of bed. You’re either poorly rested from a sleepless night or just in a lot of pain and stiffness trying to get out of bed. 

The good news is, I have a simple tried and tested method to get you out of bed to get you on the road to recovery. 

My name is Marcus and I’ve been an osteopath for over 10 years and this is how I teach my patients the best way to get out of bed when they have acute low back pain, regardless of the underlying tissue injury.

Step 1:

You just woke up, you either feel the stiffness or pain or you remember you felt it prior to falling asleep. Without doing too much, all I want you to do is to roll on the side of the bed that you want to get out of bed. 

Step 2:

Once in the side-lying position. Use ONLY your arms (and upper body strength) to push yourself up in the half-sitting position. 

You want to avoid any big swinging movements where you are bracing or holding your breath or using your legs to create leverage. You are only to use your arms to push yourself up. This is very important!

WHY?

When you brace or use momentum to swing you put a lot of pressure through your low back. This bracing causes… 

a) a huge contraction through the deep trunk stabilising muscles without having sufficiently prepared for the work;

b) an increase in abdominal pressure can cause added pressure to disc or nerves that are getting pinched or irritated.

Step 3:

You may drop your legs to the edge of the bed and get on the your buttocks. From here I want you slow and gently shift your weight left and right on to each of your sitting bones, back and forth. Aim for more subtle movements. You’re going to do this for about 10-15 seconds.

WHY?

This is to warm up those trunk stabilising muscles to prepare them to do work for the first time of the day.

Step 4:

Now it’s time to stand up. When you begin to stand up, make sure you stand straight upright and have a tight butt squeeze at the top of it. 

WHY?

When we stand up, we use our low back, gluts AND hamstrings so we want to make sure all those other muscles are contributing to this big movement. If your low back has been compromise we want to make sure those other big muscle groups are contributing to the work.

Congratulations, you are now officially out of bed; and with the added walk to the bathroom and a hot shower, hopefully, you’ve successfully avoided triggering any major bouts of pain in the low back. This allows the nervous system to be in a calm state and therefore likely to keep you in this state. 

Conversely, if we trigger the nervous system with sudden, forceful moments, there’s a good chance the nervous system will be heightened and that will only perpetuate the pain. 

So next time you or someone you know with low back pain are struggling to get of bed, be sure to share this useful tip with them!

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Combining Cupping With Dry Needling

The latest Osteopath to join our team is Dr Vivian Wong. Vivian is a very experienced practitioner who employs a wide variety of approaches to help address your injury. Among the techniques she uses are Dry Needling and Cupping, which work extremely well together for a number of reasons.

  • Both therapies target similar issues: Both cupping and dry needling are often used to address myofascial pain, trigger points, muscle tension, and restricted movement. They work through different mechanisms (cupping with suction and dry needling with needle insertion), but they often aim to achieve similar outcomes (reduced pain, improved muscle function).  
  • Anecdotal evidence and clinical practice: Many practitioners use cupping and dry needling in conjunction, reporting positive results in their patients. This combined approach is based on the idea that the two therapies might have synergistic effects, addressing different aspects of the same problem. For example, dry needling might release a specific trigger point, while cupping could then further reduce surrounding muscle tension and improve blood flow to the area.  
  • Research on individual therapies: There’s more research available on cupping and dry needling separately. Studies suggest potential benefits for each therapy in managing various musculoskeletal conditions. This indirectly supports the rationale for combining them, as they both target relevant factors contributing to pain and dysfunction.

  • An exciting area for research: Studies looking into using dry needling in conjunction with cupping as a combined therapy are going to be very insightful. To what extent using them in combination offers advantages over either therapy alone, and the optimal protocols for combining these techniques is something that researchers and experienced practitioners in the field will continue to learn about.

If you’re considering this combined approach, it’s essential to consult with a qualified healthcare professional experienced in both techniques. They can assess your individual needs and advise you on the most appropriate treatment plan.

Cupping and Dry Needling are techniques that have been used by Traditional Chinese Medicine practitioners and soft tissue therapists for hundreds of years. To book an appointment with Dr Vivian Wong simply visit our online booking page at https://www.harleyplacehealth.com.au/make-a-booking/

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How Does Cupping Work?

The newest member of our team here at Harley Place Health, Dr Vivian Wong, brings a unique combination of techniques and experience. One of the techniques she employs is cupping. 

Cupping therapy is an ancient practice that involves placing specially designed cups on the skin to create suction. It has numerous benefits including:

  • Increased Blood Flow: The suction created by the cups draws blood to the area where the cup is placed. This increased blood flow can bring oxygen and nutrients to the tissues, promoting healing and reducing inflammation. Think of it like bringing a repair crew to a damaged area.  
  • Myofascial Release: Cupping can lift the skin and underlying fascia (connective tissue) away from the muscles. This can help to release deep tension and adhesions in the fascia, improving flexibility and range of motion. It’s similar to how massage works, but with a lifting action.  
  • Lymphatic Drainage: The suction can also stimulate lymphatic drainage, which helps to remove waste products and toxins from the body. A healthy lymphatic system is crucial for immune function.  
  • Pain Reduction: Many people experience pain relief from cupping. This might be due to the release of endorphins (natural painkillers), changes in nerve signaling, or a combination of factors.  
  • Trigger Point Release: Cupping can be used to target specific trigger points (tight knots in muscles) similar to how acupressure or massage works. The suction can help to release these trigger points, reducing pain and muscle tension.  

Cupping has been used by Traditional Chinese Medicine practitioners and soft tissue therapists for hundreds of years. To book an appointment with Dr Vivian Wong simply visit our online booking page at https://www.harleyplacehealth.com.au/make-a-booking/

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GUEST BLOG – Ways to Improve Your Sleep

This post was written by Dr Jess Sammut from Whole Health Osteopathy and the Melbourne Headache Clinic and is shared here with permission. 

Do you find yourself tossing and turning when you go to bed? Maybe it’s because of an injury, perhaps you’re restless because you have a lot on your mind. Other times, it could be the food you ate before you went to bed. Here are six tips for getting a good night’s sleep.

1. Follow a sleeping routine

Reset your internal clock by getting up at the same time every day. Once you get into this rhythm, your body will naturally start getting tired around the same time every night.  Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Being consistent reinforces your body’s sleep-wake cycle.

2. Watch what you eat and drink!

Cutting out caffeine after 3pm should be a no brainer, especially for those who struggle to fall asleep!  Avoid stimulants like coffee, soft drink, alcohol and cigarettes for at least a few hours before you intend to sleep. You may think that alcohol makes you sleepy, but even that cheeky glass of red can cause a restless night, and increase your chances of waking during the night. Don’t go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Your discomfort might keep you up.

3. Turn out the lights – especially the blue ones

If you are finding it hard to fall asleep at night, avoid looking at screens from your phone, laptop or TV as the light emitting from the screen may be stimulating your brain. Try winding down an hour before sleeping by reading or listening to calming music instead.

4. Exercise!

Regular physical activity can promote better sleep. However, it is best to avoid being active too close to bedtime. Personally, I find I sleep a lot better when I’ve been active through the day, and it can be as simple as taking my dog out for a walk, or standing out in nature and breathing in that fresh air.

5. Avoid daytime naps

Even small naps can seriously interfere with your sleep cycle. If you want a solid sleep, try to limit your nana-nap to 30 minutes, and definitely avoid them after 5pm!

6. Manage your worries.

Try to resolve your worries or concerns before bedtime. Jot down what’s on your mind and then set it aside for tomorrow. Stress management might help. Start with the basics, such as getting organised, setting priorities and delegating tasks. Meditation also can ease anxiety. If you don’t fall asleep within about 20 minutes, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you’re tired. Repeat as needed.

7. According to the Sleep Toolkit devised by Dr Andrew Huberman, you should also View sunlight by going outside within 30-60 minutes of waking. Do that again in the late afternoon, prior to sunset. If you wake up before the sun is out and you want to be awake, turn on artificial lights and then go outside once the sun rises.

On bright cloudless days: view morning and afternoon sun for 10 min; cloudy days: 20 min; very overcast days 30-60 min. If you live someplace with very minimal light, consider an artificial daytime simulator source.

Don’t wear sunglasses for this practice if you safely can, but contact lenses and eyeglasses are fine.

No, you don’t have to look directly at the sun, and never look at ANY light so bright it is painful to view! That said, you can’t wear a brimmed hat, sunglasses and remain in the shade and expect to “wake up” your circadian clock.

Remember, nearly everyone has an occasional sleepless night, but if it concerning to you, it is worth speaking to a professional to get to the bottom of it. You can also read more about how your mattress, pillows and sleeping environment affect your sleep here!

This blog “Ways to Optimise your Sleep” was written by Whole Health Osteopath Dr Jess Sammut. Whole Health Osteopathy was established in 2017 and is located at 855 Plenty Road, South Morang, 3752. We thank Dr Jess for sharing this with us. For more information or to book an appointment, visit them at Whole Health Osteopathy

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C The Signs – AI being used to detect Cancer risk

Because I’m a bit of a nerd about health and medicine, I listen to different podcasts on those topics. Increasingly on medical themed podcasts I’m hearing doctors discuss breakthroughs that are happening due to AI.

For example, recently, an AI software created a new type of anti-biotic. This is noteworthy because over time, the effectiveness of existing anti-biotics has been decreasing and viruses are mutating and becoming resistant to them. So we need to adapt and innovate as well, but it seems inventing new anti-biotics is hard, because as this report states, this was the first new class of anti-biotics developed in over 60 years!

Then there was the study showing AI was more accurate at diagnosing than GPs.

And the study where AI was able to identify early markers for prostate cancer, one of the deadliest cancers we have. According to this report, researchers in Melbourne ” have developed a diagnostic tool that can spot prostate cancer before patients have any symptoms, using artificial intelligence to analyse CT scans in just seconds“. Improving early detection could be an absolute game changer for prostate cancer.

Which segues nicely into todays post. C The Signs is a new AI diagnostic tool being used to improve early detection of a number of different types of cancer. The AI model works by “analyzing data already available in patient electronic health records, going beyond basic risk indicators like age and gender, to examine a wide number of personal and environmental data points to precisely assess an individual’s cancer risk. By personalizing risk profiles, the platform flags people who need targeted testing and rules out those who do not, reducing the burden on primary care physicians.”

How effective is it?

“It has identified 20.7% of breast cancer cases UP TO FIVE YEARS EARLIER than standard pathways, as well as beating early-stage diagnoses of ovarian cancer using traditional methods by 53.3%.”

“C the Signs also recently unveiled new data at the 2025 ASCO Gastrointestinal Cancers Symposium using its AI model on the records of 894,275 patients registered in the Mayo Data Platform to achieve a sensitivity of 93.8% – comparable to the sensitivity level of a colonoscopy – and a specificity of 19.7% in identifying patients at risk of colorectal cancer. By detecting tumors when they can still be treated at stage 1 or 2, C the Signs increases survival odds compared to later-stage diagnoses.”

Did they just say it’s about as accurate as a colonoscopy!?! Incredible!

Furthermore, the researchers noted “29.4% of patients with colorectal cancer were identified as being at risk UP TO 5 YEARS EARLIER by C the Signs compared to diagnoses made by primary care physicians, highlighting the platform’s potential for early detection.”

This technology is advancing at an incredible rate and we can’t wait to see what the next discovery involves! And if you want to listen to the podcast I listened to, click this link.

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AI is more accurate at diagnosing than Doctors!?!?!

Ok this story blew us away.

According to a recent study (which was performed on a small number of people to be fair), ChatGPT was more accurate at diagnosing illnesses than a group of doctors.

From the source article:

“A new research study indicates that Open AI’s chatbot Chat GPT-4 is better at diagnosing diseases than human doctors, according to The New York Times.

Fifty doctors, a mix of attending physicians and residents, participated in the study; diagnoses were based on evaluations of medical patient cases. All in all, Chat GPT-4 got a 90% score for the diagnoses it delivered; the doctors on their own got average scores of 74%.

The doctors also reportedly performed worse than the chatbot when they were allowed to use Chat GPT-4 in their work. Physicians who used the tool performed only marginally better — getting scores of 76% — than physicians who did not use a chatbot at all.”

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How Hope Beats Mindfulness When Times Are Tough

I recently read an article entitled “How Hope Beats Mindfulness When Times Are Tough” which outlined the relative benefits of both approaches.

First things first, what’s the difference?

According to the authors, “hope is inherently forward looking, while mindfulness is about appreciating your current circumstances”. The researchers wanted to see how each of these two mindsets influenced people’s well-being and professional attitudes during difficult times.

They found that mindfulness presents two challenges: “First, it’s hard to be mindful when you’re experiencing stress. Second, if it’s a truly difficult time, you don’t necessarily want to dwell too much on the experience you’re going through.”

And this was borne out in the results:

“Fundamentally, our findings tell us that hope was associated with people being happy, and mindfulness was not,” says Kristin Scott, study co-author and a professor of management at Clemson University. “And when people are hopeful – and happy – they experience less distress, are more engaged with their work, and feel less tension related to their professional lives.”

“Being mindful can be tremendously valuable – there are certainly advantages to living in the moment,” says Sharon Sheridan, study co-author and an assistant professor of management at Clemson. “But it’s important to maintain a hopeful outlook – particularly during periods of prolonged stress. People should be hopeful while being mindful – hold on to the idea that there’s a light at the end of the tunnel.”

The paper, “Work-related Resilience, Engagement and Wellbeing Among Music Industry Workers During the Covid-19 Pandemic: A Multiwave Model of Mindfulness and Hope,” is published open-access in the journal Stress and Health.

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10 Squats beats a 30 minute walk!?!?

Ok this is pretty cool! A study on overweight people (who are at risk of developing diabetes), found that in an 8 1/2 hour workday, if they got up every 45 minutes and simply did 10 squats, it was better for them than if they went for a half hour walk! Sounds too good to be true but the results don’t lie. A simple health hack for you to add to your workday!

If you want to read more about the evidence these results are based on, the full study can be found here: https://onlinelibrary.wiley.com/doi/10.1111/sms.14628

Abstract

The efficacy of interrupting prolonged sitting may be influenced by muscle activity patterns. This study examined the effects of interrupting prolonged sitting time with different muscle activity patterns on continuously monitored postprandial glycemic response. Eighteen overweight and obese men (21.0 ± 1.2 years; 28.8 ± 2.2 kg/m2) participated in this randomized four-arm crossover study, including uninterrupted sitting for 8.5 h (SIT) and interruptions in sitting with matched energy expenditure and duration but varying muscle activity: 30-min walking at 4 km/h (ONE), sitting with 3-min walking at 4 km/h (WALK) or squatting (SQUAT) every 45 min for 10 times. Net incremental area under the curve (netiAUC) for glucose was compared between conditions. Quadriceps, hamstring, and gluteal muscles electromyogram (EMG) patterns including averaged muscle EMG amplitude (aEMG) and EMG activity duration were used to predict the effects on glucose netiAUC. Compared with SIT (10.2 mmol/L/h [95%CI 6.3 to 11.7]), glucose netiAUC was lower during sitting interrupted with any countermeasure (ONE 9.2 mmol/L/h [8.0 to 10.4], WALK 7.9 mmol/L/h [6.4 to 9.3], and SQUAT 7.9 mmol/L/h [6.4 to 9.3], all p < 0.05). Furthermore, WALK and SQUAT resulted in a lower glucose netiAUC compared with ONE (both p < 0.05). Only increased aEMG in quadriceps (−0.383 mmol/L/h [−0.581 to −0.184], p < 0.001) and gluteal muscles (−0.322 mmol/L/h [−0.593 to −0.051], p = 0.022) was associated with a reduction in postprandial glycemic response. Collectively, short, frequent walking or squatting breaks effectively enhance glycemic control in overweight and obese men compared to a single bout of walking within prolonged sitting. These superior benefits seem to be associated with increased muscle activity intensity in the targeted muscle groups during frequent transitions from sitting to activity.

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Exercise is Better than Anti-depressants?!?!

That’s the conclusion of a major study of more than 14,000 people which has found some types of exercise can be better than anti-depressants alone. A summary, posted on the ABC News website, stated that “it doesn’t matter how many times a week you exercise, but the more vigorous the better.”

As a result, GPs are being encouraged to refer more patients to exercise physiologists. Two local EP based clinics we especially love are Longevity PT and LiveWell Fitness.

Some conclusions from the summary include:

Walking or jogging, yoga and strength training are about as effective as cognitive behavioural therapy and more effective than anti-depressant medication alone.

The review found yoga and qigong (a Chinese system of physical exercises and breathing control) are likely to be more effective for men, and strength training is best for women.

Yoga is somewhat more effective for older adults and strength training can lead to greater improvements among younger patients.

Dance is also great at lowering depressive symptoms.

The intensity of the activity does matter; so the more vigorous, the better.

The benefits are also greater if you participate in exercise with other people as opposed to going at it alone.

Those experiencing depression might meet the criteria for a chronic disease management (CDM) plan, which could get them up to five subsidised sessions under Medicare with an exercise physiologist.

Accredited exercise physiologists often design programs for people with anxiety, depression and post-traumatic stress disorder.

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The “Perfect Way To Spend A Day”

They call it the Goldilocks Day. The perfect balance of everything, that is, sitting, standing, exercising and sleeping.

According to the latest research, as summarised on the ABC News website, “new Australian research published in Diabetologica provides an hour-by-hour breakdown of daily activities to reduce the risk of cardiometabolic diseases, which include disorders of the heart, diabetes and chronic kidney disease.”

The study looked at thousands of people and included numerous measurements of health including waist circumference, blood glucose and insulin levels, cholesterol, blood pressure and triglycerides (a type of fat found in blood) .

The average Australian sits for about eight hours a day but desk-based office workers can spend around 10 hours seated.

And most of us only get two hours of physical activity each day (that’s light and moderate activity combined), which is about half of what the study recommends.

Light physical activity includes slow walking or doing chores, and moderate to vigorous activity can be brisk walking, jogging or difficult tasks like shovelling.

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