It’s no surprise to you dear reader that our flexibility and range of motion decreased in our spine as we age but there is not as much published research as you would think as to where this occurs within the spine, particularly in the normal population.
In a great new study published in Springer Nature the authors looked at 600 people that did not report significant neck pain and they examined what individual segments we actually loose range of motion in our necks as we age.
What they found was pretty interesting. The older you get the more range of motion you loose in the lower part of your neck but the upper part where the spine joins the base of the skull remains pretty mobile your entire life. This is reassuring both for patients and therapists that the range of motion in our upper joints stays pretty good.
You an see the differences clearly in the graphs below
The other thing that surprised me was how linear the loss was up until about age 70 where after that it actually slows down a bit. I would have guessed that the most marked loss of range of motion would have been in the last decade of the graph.
Just a reminder that Niseko Chiropractic will be available for mobile locals consultations over the summer and also at the ” Studio ” powder yoga’s newest premises.
To make an appointment with Brent Verco please click on the link below
Niseko Chiropractic in conjunction with Powder Yoga is excited to launch our first introduction to relaxation massage workshop. This short course will give you the practical info you need to give a high-quality massage to friend or partner. The powder yoga massage 6-hour workshop will run on Saturday and Sunday the 18th and 19th of July form 6pm-9pm.
The course will run over 2 evenings with 3 hours per session. No previous massage or anatomy knowledge is needed but you will get more out of the experience is you have had some previous related training. The focus will be on concepts and applying specific techniques rather than running through a set routine.
You will have the chance to work on various body types and there will be plenty of time to allow for practice and refinement of techniques in the sessions. The workshop will be facilitated by Brent Verco from Niseko Chiropractic who has a 12-year background in teaching remedial massage in Australia as well as anatomy at a university level. Massage tables will be provided but please bring your own sheets and pillows.
There will also be an opportunity to purchase some tables at a discounted price at the end of the workshop.
This workshop is strictly limited to the first 10 participants. To register your interest please click on the link below. If you have any specific questions about the workshop content please contact Brent directly on firstname.lastname@example.org
We currently have 6 spaces remaining and you can book on the link below. Please note that due to system limitations it only shows the course running on the Saturday evening but rest assured it will be running from Saturday and Sunday from 6-9 pm.
Sure there are plenty of other options here in Niseko and Hirafu, but I am still a bit lazy and enjoying a good excuse to delay rehabbing my dodgy knee conditioning my joints for the stresses of doing Chiropractic and bodywork all day.
When I was training last summer season there was a school of thought going round the gym and probably every gym that you really need to keep pushing your reps until you fail, until you are not able to squeeze out even one more press. That was the point that you had a short rest, then repeated the movement. It was based on the idea that by pushing to failure you are more likely to cause the micro-damages necessary to cause muscle hypertrophy and also help train your nervous system to better at muscle recruitment.
Here is the interesting thing. that theory has not been tested by science as much as you think it would have by now. A brilliant study was just published by Lacerda et al ( 2020) that looked at the effect of weight training to failure verses just doing an equal amount of reps overall but not pushing up to the point that you simply can’t perform one more press.
And what did they find ?
The good news is they both work.
If you start training regularly you will get stronger. This is also suits the findings or other research looking at number of reps verses amount of weight etc. Whatever you end up doing. If you do resistance training regularly you will stronger and the difference between various methods may not be as much as we think.
What Lacerda’s study did was divide the group of 10 untrained me in to 2 groups. Over 35 training sessions one group pushed right to failure the other just did the same amount of reps but with a little more rest. Interesting for about 50% there was no difference whilst some individuals found a small difference with some getting better results with going to failure, others getting better results just doing the volume.
But the take of the home message of this study has to be that it’s really the volume and number of training sessions that seems to be more important that if you go to failure or not. This is certainly new news to some gym folk law that is still passed around. The caveat here is still need to be putting in a hard effort however, please don’t misinterpret this message as ” working hard doesn’t matter ” it’s just we are trying to tease out just how important it is if go right to point that we simply can’t perform the last rep.
The findings of this study may be particularly interesting to you if you rehabing an injury. Obviously by pushing to failure there is much high chance of loosing good form in our lifts and also becoming unstable and risking further injury.
So if you are comfortable training to failure and can maintain your good lift form even at failure you are probably just fine to keep on going the way you are, but if you are new to weights, nursing through an injury or worried you may slip and fall then you can pull back from this brink and know you are still getting a great workout.
Niseko Chiropractic can provide quality chiropractic and rehab and consultations are now available at The Studio in Kutchan where Powder yoga runs from.
Lacerda LT, Marra-Lopes RO, Diniz RCR, et al. Is Performing Repetitions to Failure Less Important Than Volume for Muscle Hypertrophy and Strength?. J Strength Cond Res. 2020;34(5):1237-1248. doi:10.1519/JSC.0000000000003438
I’m sorry its like some sort of Niseko Chiropractic tourette’s syndrome.
Do they work ? Sorta.
A recent meta-analsysis was recently published in the Dove Open access Journal of sports medicine that reviewed 21 studies on the usefulness of below knee compression stockings in athletes. If compression stockings are going to be useful they are going to have 2 benefits
Increased performance in competition
Decreased recovery time
What the authors found in a nutshell was that 3 studies out of the 21 showed some performance improvement and others showed mixed or neutral results.
However many more studies found that there was better evidence to support the idea that compression stockings may reduce the number of hours needed for recovery and also decrease the pain from delayed onset muscle soreness associated with high level competition.
So if you are comfortable wearing them in competition and find them helpful then it may be worth considering them but it seems the current evidence casts doubt that this action alone is going to send you to the front of the pack.
On the recovery side of things there is stronger evidence to support their use after competition to improve lymphatic flow and aid circulation.
A nice meta-analysis was recently published on migraine headahces.
The authors reviewed many of the recent research in regard to what affect exercise programs have on the frequency and intensity of migraine headaches.
They found that exercise was particularly beneficial for those suffering from low endorphins in their system as well as those that have other co-morbidity such as neck pain. More interestingly it appears that few bouts of high intensity training may be better than moderate exercise.
It’s certainly been the experience of Niseko Chiropractic that the best migraine treatment involves some moderate changes to lifestyle including a daily exercise program, some release work on the mucles in the back of the neck and having a good look at the triggers. Caffeine and alcohol usually seem to end up in the mix somewhere.
You can read more about the study on the link below
Barber, M., Pace, A. Exercise and Migraine Prevention: a Review of the Literature. Curr Pain Headache Rep 24, 39 (2020). https://doi.org/10.1007/s11916-020-00868-6
Due to the current state of emergency declared on the 13th of April Niseko Chiropractic has made the difficult decision to temporarily cease trading until the state of emergency is lifted or we are directed otherwise by the Hokkaido government.
We wish all our past and future clients the best getting through this challenging period and hope to update further on our re-opening when it is safe to do so.
Steps we will be taking to reduce the Covid-19 transmission
Once Niseko Chiropractic is directed to reopen for business steps our business will take to reduce transmission is
* The use of masks for both patients and practitioner
* Spreading appointment times so that there is no overall between patients
* disinfecting headrest and table after each visit
* Single use towels for each client
* Additional screening for risk factors such as fever and dry cough
* Handwashing for patient and practitioner at each visit
Nobody really knows where the Covid-19 pandemic is heading for Niseko. Let alone me.
A worldwide pandemic of this nature has not been seen since the Spanish flu of 1918 which was still holds the unbeaten record of killing the most humans in one sweep with 50 million lives being taken (1) . Thankfully Covid-19 is far more mild but still a serious concern.
But some of us here in Niseko do not have the luxury of throwing up are hands and saying “well we will just see what happens”
Businesses here must plan for the future and that means having some sort of model or thoughts ( even if they change quickly ) on how this will likely pan out.
I must also add the caveat that I am not suitably qualified to write on this topic and this is my non expert opinion. I’m just trying to get my head around it all like everybody else.
It’s entirely possible that by the you reading this some of the content may be out of date and superseded with better knowledge. However I do have some background in health research and in the absence of somebody more qualified (who I hope turns up soon ) perhaps this little article may at least get us asking the right questions.
It’s also been a very emotional journey for all of us Niseko locals.
If feels like our little hedonistic Niseko bubble where we could just hide from the cruel world, discover our inner child again, let out a yippee !! and slide down the pow then party after has been burst.
An entire seasonal staff crew was laid of early and there is now sadly some downsizing already of some valued year round staff identities as the Niseko comes to grips with a cessation of international tourism for the time being.
What was already a season of marginal snow quality ended sharply in a way we could never have imagined. Stories from our friends and family back around the world regarding job looses and economic hardships also weigh on our minds. And it’s only just began.
Getting to the meat and potatoes.
What is Covid-19 and what does it mean for Niseko ?
I think this question is best split into 2 parts
The Health implications for the Niseko region and Japan in general
The economic impact of Covid-19 on Niseko and it’s implications for next season
1. Covid-19 health implications on Niseko and Japan
coronavirus 2 (covid-19 ) was first identified in Wuhan in Dec 2019 spreading quickly through China resulting in the world health organisation declaring it a pandemic on the 30th of January 2020 (2)
But firstly what makes Covid-19 a nasty little critter are 3 things
For most it’s just a nasty flue but In a very small minority of cases Covid-19 can result in a viral pneumonia which essentially means your drown in your own lung fluid if you can’t get access to an ventilator. Covid-19 is deadlier than the seasonal flu so forget those bloggers trying to play it down but It’s nowhere near as deadly as ebola and would not be usually such a big problem if was not for point 2. Which brings us to…….point 2
Covid-19 is relatively easily transmittable. Epidemiologists have used the term R0 to describe how easily transmittable a virus is. It’s essentially how many people you are likely to affect once you have it. For covid-19 that number is estimated to be somewhere between 1.5 and 3.5 people depending on your source ( 3 )
So if you have Covid-19 it’s likely on average that you pass it to 1 to 3 of your friends. That’s actually not as high measles (12 to 18 people ) which is really contagious before vaccination started but it’s still pretty high (3).
And that brings us to the topic of exponential growth. There is an old myth that the inventor of the game of cheese requested his payment from the king be a single grain of rice placed on a chess board. So on sqaure one would be one single grain, sqaure 2 would contain 2 grains, square 4 would have four grain. By the end of the chesboard the king was unable to pay as the rice would cover the entire continent of India deeply and be greater than the worlds rice production by several thousands of times.
A great video about exponential growth and it’s implication for viruses can be found here
3. Last point 3. Covid-19 has another secret weapon compared to other viruses doing the rounds.
It has fairly short serial interval (4) This is the time it takes for one person to start to get symptoms before the next person gets symptoms. Say you contracted Covid-19 on Sunday. By about friday you are developing symptoms. But you already gave it your friend Jake on Wednesday before you developed symptoms. Jake starts to feel crappy by the following Tuesday but has already passed it Sally on the weekend.
So the serial interval of Covid-19 is about 4 days.(4) from the time you got symptoms on Friday to the time that Jake got symptoms on Tuesday. The implications of the short serial interval is that means Covid-19 is sometimes transmitted by individuals that do not have symptoms at the time.
A recent study from the Diamond Princess that made the perfect controlled environment for study estimated that the asymptomatic transmission rate of Covid-19 is about 20% (6) so there is a 1/5 you will catch or give the virus to somebody else before either of you know it.
This has implications for Niseko employers and accommodation providers too. Screening for symptoms is still going to miss 20% of possible transmissions of your guests and staff. We still need to be cleaning like crazy to minimize transmission risk.
So now we have a virus that is relatively nasty particularly for elderly, is transmitted up to 3 people on average and is hard to detect because you get it from people that are not displaying symptoms yet. Oh goodie.
So where are we now ? By the time you read this graph it will be well out of date but it does demonstrate just how quickly this have grown around the world since Dec 2019.
It’s also very interesting to see the different rates between vary countries. Researchers are scrambling to try and explain the differences and probably making some mistakes along the way but it’s going to a be complex interplay between geography, population density, climate,culture etc.
The good news that must viruses tend to mutate and burn out long before we are able to come up with vaccine. There is some pleasing news from China and South Korea that peak infection rates may have already occurred. The jury seems out on how long new hotspots will keep emerging there as public freedoms increase again.
So how does this effect Niseko and Japan ?
There is some good news here. Japan has not seen the crazy growth of Italy Iran or the US and in fact has not even seen the moderate growth of Australia. As of the 13th of March Japan has 1307 cases (7)
For Hokkaido we seem to be steady over the last week or 2 as of the 26th of March at 163 cases but only 2nd to Tokyo as being the highest in Japan (7). Japan seems to be doing a pretty good job of ” flattening the curve” with the culture of cleanliness, social distancing and adhering to government advice far better than other countries.
Perhaps the culture of not shaking hands and not socializing as much has helped. As the husband of a Japanese wife I can tell you how hard it is to get somebody around for a dinner party !
It’s too early say for sure but It’s entirely possible and maybe even likely that Japan may be able to quell the rate and dodge an economic bullet that smashed europe and now the US.
Niseko has been all but shut down to international visitors and with domestic tourism not due to pick up until July anyway we have a nice little window of quiet and less humans moving through here so that should aid containment a lot.
Should Japan see an exponential rise in cases they are also better placed to handle it than many countries with a good track record of handling disasters and one of the highest rates of hospital beds of 13 per thousand in the western world (9)
Some bad news: Japan was slow to start test and still does not have a high testing rate. South Korea over the last month was testing at rate 10 times higher than Japan (10). Japan also has not taken the kind of action as Australia and New Zealand such as limiting public gatherings etc.
Tokyo’s population density is one of the highest in the world and I think those will be the figures to watch closely to see if Japan can bring this back under control.
Should Japan see a rapid rise it also has larger problem than many other counties. It has a very high percentage of elderly and high risk patients. over 28% of Japan’s population are over 65 and 14% are over 75 (11). Should Covid-19 take hold in japan the death rate would far higher than average than purely based on the age distribution.
Japan in my mind does not have the option of the ” herd immunity ” strategy that was briefly discussed by the UK and now seems to be considered by Trump as a possible strategy for the US. They must stamp this out at any costs.
In Kutchan the main town services Niseko the number of people over 65 makes up 60% of our 15,000 odd population( 11) and the effect of outbreak would be a little ugly.
Japan can’t afford to be complacent and although the rate is far lower than other countries cases are still growing daily and I think we can expect pretty draconian action from the government such as limited travel over prefecture borders etc should number of cases build over a few thousand in the next few weeks.
So in summary my current read on the health implications for Niseko is we have a good chance here in Hokkaido of bringing this under control by the end of summer (13) but if we see sharp rise in the mainland I think we should prepare for a similar journey that western countries are now starting to live through with tight restrictions on public gathering and hospitality to come under lockdown too.
So that concludes my thoughts on the health situation and risk but what about the econcomic impact to a small Ski town that depends greatly on international tourism ?
The economic effect of Covid-19 on Niseko
Without yet knowing how this is going to pan out in Japan and Hokkaido it’s really hard to say but I think we can start to draw some conclusions for the implications for next season.
I think it’s fair to say that distantly viewed in the scheme of human health threats Covid-19 is getting an unfair amount of coverage.
In 2018, there were an estimated 228 million cases of Malaria worldwide and the estimated number of malaria deaths stood at 405 000 in 2018 (15) but the economic hardships will be very real and very pressing and I think still not fully appreciated.
The UN is anticipating the effect of Coronavirus on the world economy of 1 Trillion dollars (18) with global production . I don’t even know how much a trillion is so I had to write it down.
1,000,000,000,000. You could give ( or perhaps more accurately take ! 1 million dollars from one million people !
I think the 3 key questions are
Can people even get to Niseko ?
Will they want to ?
Can they afford too ?
Can our international guests even get to Niseko ?
1. Many international airlines will collapse. Qantas in Australia just laid off 20,000 flight staff and grounded it’s entire international fleet (12). The larger airlines are seeking government bailouts of up to 50 billion of taxpayers dollars and may likely get them but many smaller operators that our guests use for those affordable direct Niseko flights will sadly probably collapse.
Government travel bans on hotspots such as China and Italy seem likely for many months yet and as of the 26th of March about half of the international flights scheduled out of New chitose are cancelled and the recent boom of options for international flights into Niseko is going to be over for probably a few years.
It seems likely that travel bans will start to be lifted after Japan’s peak infection rate tipped to be around late April and last until August (13) but the worldwide trend towards maintaining self isolation after international travel may be with us for 6 months or more so I think it’s likely that we can dismiss any chance of much summer international tourism in Niseko purely based on the physical logistics of getting here.
Winter should be possible if the rest of the world also peaks around May but again I think we need to see the removal of the 14 day self isolation rule that many countries have imposed for some time before we see chance of a viable winter season again. I can’t imagine punters wanting to sit around their hotel rooms for 14 days before they hit the pow.
By June we should see what the trend is here in regards to government policies on travel over our precious booking window but the chances of any bookings coming in early for next season seems greatly reduced. Needless to say heavy restrictions still in place by December on international travel would catastrophic for Niseko and it’s economy.
Do they want too ?
It’s no doubt the world has changed.
The effect of Covid-19 is probably the most significant event in consumer behavior since the great depression. I think we will see a lot less buying on credit for nice things like holidays and much less buying in advance and people may feel that travel now has risks in both personal and economic security that will be with us for some years yet.
Many consumers will have lost money on overseas holidays and will rightly be asking themselves ” What’s the real advantage of booking ahead at the moment ” and is travel going to increase my chances of acquiring an infection. You can bet our bastard insurances companies are busy changing policy wording to make getting healthcare from Covid-19 whilst traveling that little bit trickier too.
Given that most businesses are looking at reduced occupancy rates perhaps it worth reviewing cancellation policies to allow a full refund for anything but very last minute cancellation if there is any chance of getting forward bookings for the next season ?
It seems going to be a bumpy ride with a lot of uncertainty and last minute bookings and this is going to make planning for staff numbers very tricky indeed.
But let’s remember too. People have short memories and us humans are not very good at panicking for that long.
The pow in Niseko is not going anyway and many astute snow lovers may realise that next season may be a very good chance of seeing a significant improvement in the crowd factor that quickly chops up Strawberry fields !
Can they afford too ?
By now it’s becoming apparent just how bad the effects of some of the some of the government polices on controlling the outbreak have had on economies. Australia’s unemployment rate is forecast to go from 5 to 11% and the amount of disposable income is going to drop to a trickle (14). The effect of restaurant closures and the hospitality and tourism sector is going to be brutal.
There is also the effect of exchange rates to consider. In times of global uncertainty the Japanese Yen grows strongly in value and this will make the average ski holiday a few thousand dollars more expensive that it was last season. In March 2019 the rate was 80 yen per dollar but that has now dropped to around 60 and this may be a factor in the affordability of Niseko.
I think it’s fair to say for the average Aussie family that did the odd Niseko holiday that next season just got a little trickier.
But Niseko has been changing. The “average ” Australian ski family now makes up a smaller proportion of our international guests as interest from the top end of town from China and South East Asia and I there will still be no shortage of demand from the wealthy for a trip to Niseko even in times of economic uncertainty and job losses.
Perhaps it’s also time Niseko concentrated on an unfairly neglected part of it’s success.
Japanese domestic tourism.
In all our interest to bath in our new found glory as the Swiss alps of Asia have we treated the Japanese tourist as well as we should have ? I remember one of my wife’s friends being upset that no staff in her hotel she checked into spoke the language that should be used here. Even now I still have not got around to making a Japanese version of my website.
Can we lift our game to cater better to the people that allowed Niseko to get established as the worlds best powder resort ?
Anyway more questions than answers perhaps on all of this and I would to wish everybody the best of luck in getting through this together and also remind you and me and that as long as the slopes stay steep, the powder stays deep and mount Yotei humbles us we will get though this.
Oh and Kutchan has it’s own toilet paper factory !
If you are like me on the wrong side of 40 you might experience some knee pain when skiing or snowboarding Niseko.
There is already good evidence that weight training can help increase our knee stability and reduce pain but now some surprising new research suggests that marathon running can actually increased the quality of our joint cartilage and internal structures.
So if you are considering long distance running to help your ageing knee’s research suggests that for a health population you may expect some improvement in your joints function.
Hokkaido and seems to have a spike in the number of backcountry incidents over the 2020 season recently that has sadly resulted in some pretty tragic outcomes.
An interesting article was recently published in the International Journal of Environmental Research
and Public Health regarding backcountry accidents. Admittedly it was Switzerland and the stats for Niseko would likely be different due to different relative risks of the terrain but perhaps there is something we can learn from it.
They asked an interesting question.
Given that there has been a big improvement in the quality of backcountry safety gear such as better beacons, airbag systems are we seeing a decrease in the frequency of backcountry accidents.
You only need to play around with one of the first generation beacons compared to the most recent ones of the market to appreciate just how much easier is it find somebody buried under snow with far less in depth training and practice.
We can now access pretty accurate weather and avalanche forecast information on the internet. Surely this should be sending our accident rate down ?
And the answer ?
Surprisingly accidents in Switzerland are increasing or steady despite the quality and safety of gear increasing although we do seem to be loosing our way a little less. Perhaps phone GPS ?
The findings from a swiss study from 2009 to 2018 looking at 3044 accidents found that on average accident rates are not falling and are probably about steady or even increasing slightly for some categories.
But Why ?
The study did not specifically address this question but the authors hypothesized that whilst the gear is indeed getting better the increase in the number of inexperienced skiiers going into the backcountry is causing the accident rate to stay the same.
It certainly does appear that backcountry skiing is getting more popular each year in Niseko so perhaps there are some lessons to be learned here.
I also think it worth noting the accident percentages. Falls counted for 44.6% of injuries and avalanche counted for 18.3%. So you are twice as likely to get in trouble with a fall than avalanche. They did however find that younger skiers are more prone to avalanche risk than older skiers so perhaps the salty old snow dogs experience helps the sniff out trouble early or they are just less likely to try dumb stuff.
I think the take message from this Swiss study to bring to Niseko is
Better gear does not trump experience or getting the right training. ( although you should have good gear too ).
Always go backcountry with friends that can keep you safe.
Re-assess your risk of falling. Are you skiing within your skill limits in the backcountry and are you carrying the gear to manage a fall properly.
Niseko’s Chiropractic’s mobile 2 hour session is really designed to have the time to go deep into long standing issues and also relieve tension throughout the body that can build up when you hit the ski slops again after a long break.
We can come to you and treat you in the comfort of your Niseko based accommodation.
Prior to studying Chiropractic Brent spent years working as certified massage therapists in Australia and if you like your bodywork on the sports side of things that can really address old long standing injuries then our 2 hour session is for you.
Niseko Chiropractic takes the time to properly assess your bodies tension,movement patterns and then start to zoom in individual spinal segments specific joints and then tailor a treatment to best address your individual issues and problems.
If you are looking not just for a relaxation massage but a top end tailored bodywork treatment that targets your problem areas by an experienced practitioner then our extended sessions are you for.
It’s great to be busy in business. But one of the downsides of living and working in Niseko is whilst you watch these amazing conditions from the work window is you can look but not touch.
But not today. Today Niseko Chiropractic was able to get some great slides with bluebird conditions on the back of the mega dump that came on the 17th of January.
To be fair it was not so much a powder day but the snow quality at the moment is just superb for getting out there and throwing down some nice carve turns. Beginners were also enjoying the nice conditions and it is certainly a lot easier to learn when the snow grips so well under your feet.
With moderate snow forecast again on Monday and Tuesday we should see some classic Niseko conditions return after what has been a slower season that previous years.
If you need a mid season tune up or wish to book one of our mobile sports massages right here in Niseko, Annupuri or Rusutsu we would love to be able to help.
You can book online for Niseko Chiropractic and we can come to you at
Just a reminder that Niseko Chiropractic is now available for consultations within the Rusutsu resort area. As this is an increased distance from our usual treatment area there is an additional 2,000 Yen charge for extra travel but this can be waived if 2 or more consultations are booked.
If you would like to book an English speaking Chiropractor during your stay in the Rusutsu resort complex please go to
Just a courtesy note to let current and future clients of Niseko Chiropractic that we are unavailable to provide consultations until the 12th of Jan as we are on a family visit to the amazing Sapporo city.
We will resume usual hours from Monday the 12th of Jan.
Wishing you all a happy 2020 and for those that are skiing niseko we hope some more of that famous Niseko powder falls soon.
If you were like me before I moved to Niseko there was always the issue of weather to transport your own gear or rent.
Obviously it’s better and often cheaper over the long term to ride your own gear and you can tune it to just your specifications but one big drag is getting trying to drag it through international airports often with family dangling off the other arm. I know for me the thought and cost of dragging all my gear around often lead me to rental decision on several trips.
There is a better way !
Recently a service has opened in Niseko where they can store your own gear right here in Niseko and delivery it your accommodation when you arrive.
This is not just for convenience. At least a few times a year Niseko Chiropractic is called upon to treat injuries created by snow gear before it even gets to the slopes. Carrying awkward heavy bags can be a sure way to ruin a good Niseko ski trip before it’s even began.
You can learn more about the Japan ski gear valet services based right here in Kutchan by going to
Niseko Chiropractic now open longer 7 days a week.
Just a courtesy message to let all our previous and future clients know that Niseko Chiropractic is now open full time to assist you with quality mobile Chiropracic and sports massage over the 2019/2020 season.
We are open 7 days a week and due to an interest in later evening appointments have now increased our opening hours to 10pm. Actually it suits us better this way and has allowed us to enjoy a few more checky early morning slides on this great new year powder.
They examined the important question of which type of exercises work best for chronic lower back pain ?
Should we be doing yoga, pilates strength training or Mckenzie extension exercises to help our lower back pain. We don’t have time for everything so what works the best ?
Lower back pain that last more than 12 weeks ( Chronic lower back pain ) is a huge burden to society. Although chronic lower back pain only makes up 20% of cases that present to us practitioners it makes up over 80% of the costs for the direct costs of low back pain and if you have chronic lower pain you know you would be happy to try anything for meaningful result.
Each week there seems to be a new ” miracle cure ” or celebrity exercise program that is going to cure all and make all our flabby bits go way. Should we be doing kettle bells squats or swiss ball situps ? what is really going to help ?
And The Answer ?
Well according to authors the good news is that almost all exercise programs that you can choose from tend to make a significant improvement but not 1 thing seems to be so much better than anything else (1) .
So if you already drawn to pilates and yoga and enjoy the social aspect of these programs then pick one of those and stick to it. Niseko has some great yoga and pilates programs running such as Powder Yoga and Yoga with Marika.
If doing some lower back exercises at the gym is more your thing then some good news there. They also seem to help so again there are some great options at the local Kutchan gynamisium or also I believe we know have a Niseko Crossfit opening in Kutchan.
Stretching by itself seemed to have very little improvement so if you are trying to treat your back pain just with stretches you watched from youtube you may have work cut out trying to get a good result.
The Mckenzie method which seemed to be darling child of rehab for few years got poo pooed in the study (1) My thoughts on this is that the Mckenzie method really seems to shine when you are dealing with a disc issue and much of non specific lower back does not really have a firm diagnosis so perhaps we may be making the sample size a little to general here. (1)
And The Winner ?
This study seemed to indicate that the pilates method seemed to yield the highest results but only by small margain against the others. The authors also sound significant improvements for mental health so if we can get off just looking at pain for a moment there are far higher reaching benefits to choosing an exercise activity that works for you.
Just my hunch but one reason I think the mat classes do so well is the social interaction and support you get from them. There is a big plus to exercising where you have friends waiting your attendance and have somebody to share a coffee with afterwards.
Even simple old arerobics seemed to get some positive results so even joining a fitness class or taking up light jogging my useful.
Us manual therapists also received a kick up the bum. It’s hard when research does not always agree with your clinical experience but if you are going to have some faith in the science then we are going to have to eat humble pie sometimes. As therapists we must try harder to incorporate exercise therapy into our treatments and also help hold the patients accountable for commitment to their chosen exercise program.
We must be a little cautious here. the beauty of the meta-analysis is that it allows a bit more power in finding what really works but the downside is that by throwing so many studies everything can get so generic that it can loose relevance to the actually condition.
This study only looked at ” non specific lower back “. If your therapist is confident of a structural diagnosis for your symptoms then some of the conclusions here may not be relevant for you. I’m thinking disc herniation or chronic SI ligament problems etc.
So the take home message for those in Niseko experiencing chronic lower back is that what is important is to pick an exercises intervention that works for you and stick to it.
In conjunction with a trial of manual therapy you will be well positioned to give yourself every chance of an active and enjoyable recovery.
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It’s long been established that snowboarding carries a slightly greater risk of injury that alpine skiing. A recent study found snowboarding carrying a risk of around 345 days of injury free days over season compared to 400 days for skiing (1).
You can see what injuries are more likely from each sport on a previous article here. But in a nutshell its wrist and upper extremity injuries that you are most likely to experience on the Niseko slopes.
The good news is that helmet use is now well over 60% with no significant difference between skiers and snowboarders and skiers and surprisingly the study found that both skiers and snowboarders were taking about the same level of risky lines and challenges.
But there still seems to be a difference in their injury rates !
But why ?
Some recently published from Austria ( it figures ) has shown there may be a more interesting reason snowboarders are more prone to injuries.
Some of them may be ” on the turps ” as us Australians may say. Snowboarders reported that 45% of them had been on the booze at least once over the previous 5 skiing days ( only 25% for skiers reported to be drinking ) (2).
This is kind of important as research from the Dolomite mountain seasons in 2009 showed that of 200 snowboarding accidents that presented to the local hospital for snowsports injuries a whopping 43% had high blood alcohol levels. So getting on the booze increases your risk of a snowsport injury substantially ( 3).
It’s so tempting to booze up here in Niseko where some of the sweetest tasting beer in the world is available icy cold and cheap from every vending machine all over the slops but with the added risk of dehydration you are really much better off leaving your drinking and partying down below.
There are no good easy or cheap accidents on the snow and an off piste injury can leave you in world of physical and financial pain, even if you have travel insurance.
So stay safe and do your partying in Hirafu or Kutchan. And do some for me too.
3. Gaudio, R. M., Barbieri, S., Feltracco, P., Spaziani, F., Alberti, M., Delantone, M., … Avato, F. M. (2010). Impact of alcohol consumption on winter sports-related injuries. Medicine, Science and the Law, 50(3), 122–125. doi:10.1258/msl.2010.010007
If you are struggling with Patelo-femoral pain ( runners knee ) if your lead up to the Niseko Ski season you are not alone. It’s a very common condition that can shorten your time and enjoyment on the ski slopes.
Get to work on those hips
Some interesting research has just been published on the importance of exercising the entire kinematic chain. The authors did a study of many other studies ( a meta-analysis) and found that your knee pain is likely to resolve better when you work strengthening the hip muscles ( specically the abductors that pull your legs sideways ) as well as just the flexors and extensors of the knee in your pre Niseko workouts.
The take home message here is ( and we have said it before ) that you should not only focus on addressing the joints that are pain but look making sure your entire bio mechanics are doing the right thing by you. One of my mentors used to say ” the knees are the punching bags of the body ” so if you have problems somewhere else they are often the place that you feel the blows.
You can see a link to the full study on the link below
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