Setting up your Home Office

Here’s some useful tips for setting up your home office correctly.

Reminders that we need to get up & move more.

And back by popular demand to soothe your aches & pains, JIM our massage therapist/myotherapist re-joins us on Saturdays from this week!!


Setting up your workstation at home

Recent times has meant many of us are having to work from home.

Working from home can be challenging, so setting up a space that is ideal to work in is essential in order to minimise the risk of common postural aches and pains.

Where possible the following should be considered when setting up your workstation at home.


Creating a separate space at home dedicated to work is important. This can help with productivity and reduce distractions that may come with working in a different environment.

A dedicated space or room in your house for working hours that has; natural light, fresh air/good ventilation and limited outside noises and distractions are great spaces to set up your workstation.

Desk and Chair

Choose a chair that has a high back, good back support and adjustable chair height. Your chair height should be adjusted so your feet are sitting flat on the floor or on a footrest and your knees at 90 degrees.

Please ask us for any advice regarding chairs, we can recommend one that suits you. Just ask us or email your osteopath

Monitor & Screen

Your monitor should be directly in front of you at eye level. If you use a laptop you can prop up your screen with books or boxes for example to adjust the height. We recommend you get a larger screen than a laptop if you can, it means you don’t lean forwards to see, and its more relaxing for your eyes.

Keyboard & Mouse

If you have access to a separate keyboard and mouse this is ideal to use. Have them within easy reach so your arms are close to your body, resting comfortably on your desk and elbows approximately at 90 degrees. Consider getting a vertical mouse, these are a lot more ergonomic, they reduce tension in your arms and shoulders. We can recommend a few, please just ask.

Most importantly, move!

And finally, when you’ve got your work station set up as well as you can, there’s one important thing to remember.

Just don’t sit there, MOVE!!

MOVEMENT is the key to reducing the effects of postural compression that leads to muscle fatigue, and postural strain, resulting in back & neck tightness & commonly pain.

So, get up from your chair regularly and often and move around.

Welcome back Jim!

You have been asking for weeks, and we’ve dragged him out of hibernation to soothe your aches & pains.

Jim will be back in clinic treating from this Saturday.

We are determined to continue our connection with our patients, and to support you as best we can at this time. It’s so important.

Even if you can’t make it in to see us, please get in touch with us personally, and let’s see how we can help you keep in the best of health possible.

Please, just let us know how we can help by reaching out to us here;

Or simply call or text Rohan on 0412 311433 to discuss how we can help.

5 Tips for Staying Healthy at Home

In these uncertain times that have confined most of us to our homes, there is a lot of information coming out about what are the best strategies for people to take to stay healthy.

First and foremost it is imperative that everyone adhere to the government instruction as that is the most up to date and relevant information out there.

But here are 5 tips to consider to help keep you healthy, and maintain a strong immune system during these times of isolation.

To stay healthy you need to be healthy

The first way to start this is through diet. Many people are loading up on non perishables and canned foods. Although these foods will last a long time, the way that they are prepared means they hold very little nutritional value. A better option would be to get some high quality high nutritional value foods to load our bodies up with the vitamins and nutrients we need to function at our highest. Like fresh fruit and veggies, and some good protein from real food sources such as eggs, meat and pulses.

Try this heartwarming kale with quinoa, chicken and preserved lemon soup.


This is where our bodies do the bulk of its recovery. It is imperative that you allow yourself a minimum of 8 hours per night of regular sleep to keep your body functioning at its best. It is also important to use strategies to make sure this sleep is quality (avoid screens, bright light and caffeine near bed time.)

A tired body is an at risk body with a compromised immune system.


Keeping your body fit and healthy is a fantastic way to reduce the risk of it succumbing to illness. A strong healthy body is also much more likely to recover quickly if unfortunately you do fall ill. This doesn’t mean piling into a gym which is closed anyway, but rather going for a walk, finding a hill or some stairs for added intensity or even looking up some yoga or strength exercises on youtube. A fit and exercised body is also going to get longer and higher quality sleep allowing even better recovery.

Amazing yoga app DOWNWARD DOG are running free customisable classes for all levels and abilities until 1 May to help keep us moving at home.

Try to reduce your stress

Physical and emotional stress can cause neurological and hormonal imbalances in our bodies that can increase our susceptibility to, or duration of illness. It is important that you still do things that will help keep you relaxed and comfortable, whether that is reading, walking, chatting with friends, and meditation. You need to keep physically and emotionally healthy to be healthy.

Keep your niggles under control

Injuries, arthritis, muscle tightness and musculoskeletal pain in general, require quite a substantial amount of your body’s energy just to cope with. Exercise, stretching, moving and regular osteopathic treatment are all great ways to stay on top of these conditions, meaning your body can focus its energy, nutrition and resources into staying healthy rather than fighting injuries. Regular osteopathic treatment may help with improving the quality and quantity of sleep which is so critical in maintaining health, as well as boosting immune function through regulating neurological, hormonal and lymphatic systems. We are all being challenged by working from home, resulting in less than ideal work spaces as well as a less active and mobile workplace, that can potentially compromise our health. getting a treatment from your Osteopath can address these issues as well as provide you with the correct advice to ensure you are doing enough to stay well & healthy.

We are determined to continue our connection with our patients, and to support you as best we can at this time. It’s so important.

Even if you can’t make it in to see us, please get in touch with us personally, and let’s see how we can help you keep in the best of health possible.

Please, just let us know how we can help by reaching out to us here;

Or simply call or text Rohan on 0412 311433 to discuss how we can help.

Osteo is GO!

Whilst life and work is a little unusual at the moment, at St.Kilda Beach Osteopathy & Versus we are doing our best to keep our business going to help you maintain & optimise your health.

The Federal health Minister announced yesterday that Allied Health is an essential service and should continue to support those in the community who require health services.

We are following all health & safety advice & will continue to keep up to date with all announcements and provide health services to all our patients that need us.

This may be in our clinic that is open for Osteopathic consultations as usual as well as one to one Osteo Rehab sessions.

Alternately we are also offering a range of services that you can access in the comfort of your own home, including:

Your Osteopath comes to you with a mobile table. For hygiene purposes you provide the linen, we provide the treatment.
(Up to 45 mins; $120)

A Telehealth consultation by phone or video link. We consult, examine, diagnose & advise on the best therapeutic course of action to help you get out of pain.

Don’t let your workstation at home cause you injury. Have a professional review and guide your set up to avoid or minimise strain & injury.
(15 mins; $30)

Phone or video. We lead you through a range of specific clinical exercises to ease your pain, and assist recovery.
(30 mins; $50)

So please get in touch to see how we can help you stay in good health. You can message me here, or you can book directly here.

We are happy to chat over the phone or email and can offer free advice and see how we can help you or whether you require one of the services above.

And don’t forget to stay tuned to our Facebook page to keep up with some helpful tips and exercises to help you stay on top of your health.

Stay well.
Remember to breathe.
Make time for some play.
Eat well.
Sleep Well.

In good health,
Rohan, Rhyl and Jaze at SKBO/VERSUS
m: 0412 311433


The COVID-19 (coronavirus) is having a significant impact on the lives of all Australians, but it is important you know that our clinic environment is safe.

Like other businesses, we’re asking our team members to maintain high standards of hygiene and cleanliness that includes sanitising all surfaces after contact regularly throughout the day.

Clinic Hygiene Action Plan

All practitioners to wash their hands regularly with soap and water (preferably instead of using a hand sanitiser), especially before and after eating, after using bathroom facilities, before and after each patient and when returning to the clinic during their shift (eg: when returning from lunch etc.)

Hand sanitiser to be placed in all areas, including reception, waiting area and treatment rooms for all patients to be encouraged to use upon entering the clinic.

Additional daily cleans: this includes regular disinfecting of items, including:

  • telephone,
  • HICAPS/eftpos machine,
  • reception desks and bench,
  • waiting area,
  • keyboards,
  • mouse,
  • water station,
  • door handles,
  • light switches.

Thank you for respecting our measures and our imperative to minimise any risk of transmission with our patients and staff, and also to protect our workplace for us all.

Whilst we are compelled to follow the guidelines recommended by the Government, it is also important that we do not panic. In order to maintain optimal health, and vitality to ultimately protect you against infection, it is imperative you continue to exercise regularly, eat & sleep well, and enjoy some laughter and have some fun. After all, that will help us all to stay healthier in the end!


We will be open for business as usual, and given that many office workers are now working from home rather than their CBD offices, we have increased availability of practitioners and appointments to accomodate your treatment needs.

We can now also offer face to face consultations (Skype, Facetime) to patients that can’t get to the clinic but still need advise on pain management & exercise. As well as Home Consultation, where we can come to you with table in hand.

Please email, call or phone me directly for an appointment or if you need a HOME VISIT

Regards in Health,

Rohan Armstrong
m: 0412 31433

PS please, do not let your health & wellness suffer during this difficult time and please get in touch if you would like to discuss any of the additional appointment options available to you.

How to keep your bones healthy

There are many ways to keep your bones strong and lively. We’re going to look at a few of those in this post. But first, why would you want healthy bones?

Your bones are part of your body’s foundation that keeps you moving and protect you when you get knocked about. Have you ever tried walking without bones in your legs? How about catching a ball without bones in your hands? Bones are both your inner armour and strength to make you mobile and sturdy.

That’s why it’s important, especially as you move into the golden years of your life that you keep your bones active. The more you look after them the more you will be able to keep moving!

Healthy bones with St Kilda Beach Osteopathy
Contemplating healthy bones – image thanks to Pixabay

Looking after your bones can also alleviate ailments back pain.

Tips for healthy bones

Here are a few tips that you should think about when it comes to removing the skeletons in your closet and keep your body active!

  • Eat plenty of vegetables – Veges have some of the best sources of Vitamin C, which packs a punch in the production of bone-forming cells. Greens and yellows have been shown in studies to help with bone mineralisation
  • Get into strength training – by placing stress on your bones with lifting weights, you build up their strength. This goes a long way to ensuring your bones have… legs! Or otherwise known as longevity.
  • Vitamin D in your day – good old Vitamin D helps absorb calcium into your bones. Calcium helps restore and strengthen your bones.
  •  Don’t smoke and don’t drink excessively – bad news for bad habits. Loss of bone mineral density is associated with tobacco use and excessive alcohol consumption. If you smoke, look into a program to help you quit. If you drink, the recommendation is to stick to no more than one standard drink a day.

These aren’t groundbreaking tips. They are everyday things that you can do to keep your bones fit, strong and healthy for a longer and more active life!

If you’re experiencing musculoskeletal pain, then contact our osteopaths on 03 8080 2981 and make a booking today.

Osteopathy for back pain

Using osteopathy for back pain - st kilda beach osteopathy
Image thanks to Flickr

Osteopathy for back pain is a reliable treatment used worldwide. If you’re constantly in pain and discomfort from a sore back, then come and see us. We’ll assess your trouble and use the right osteopathy treatment for your back pain.

What causes back pain

Almost everyone has had a sore back at one point in their lives. That’s because our backs support us so much when we’re awake. As a result, you’re more likely to injure yourself if you don’t look after your back. There are many ways that can put your back out, here are a few:

  • Muscle or ligament strains – Repetitive heavy lifting or sudden awkward movements could strain back muscles and spinal ligaments. If you’re in not looking after your health, constant strain on your back can cause painful muscle spasms.
  • Bulging or ruptured disks – Disks are like cushions between the bones (vertebrae) in your spine. The soft substance inside a disk can bulge or rupture and press on a nerve. However, you can have a bulging or ruptured disk without back pain. We bet you didn’t know that? Disk disease is often found when you have spine X-rays for other reasons.
  • Skeletal irregularities – An ailment in which your spine curves to the side (scoliosis) also can lead to back pain, but generally not until middle age.
  • Osteoporosis – Your spine’s vertebrae can develop compression fractures if your bones become porous and brittle. That’s why it’s important to keep your bones as healthy as you can.

How Osteopathy for Back Pain helps

Our St Kilda Beach osteopaths use techniques that focus on

  • detection
  • diagnosis
  • treatment
  • prevention

of back pain. These can involve

  • massage therapy
  • stretching exercises
  • mobilisation and movement techniques

When you visit us for your back pain, we’ll talk with you about your lifestyle and what you do on a daily basis. As a result of this, it will help us pinpoint where your back pain is and what is the possible cause. During your assessment, we’ll talk you through how we’ll treat your back pain and what you can do to manage it when you leave us.

Call us on 03 8080 2981 if you need osteopathy help for your back pain.

TMJ Dysfunction

What exactly is TMJ dysfunction? Let’s just say at Christmas, it’s that time of the year when there’s always plenty of eating and drinking and it’s not the best time to have TMJ dysfunction.

Have you experienced jaw pain or clicking? Do you also suffer from neck pain or headaches? These can sometimes be caused by the jaw joints.

Your jawbone (or mandible) is the bone that hangs from your skull and creates the lower part of your head. It holds your lower teeth and attaches either side of your head, just in front of your ears. Want to know where? Then put your fingers just in front of your ears in line with the ear holes. Gently open and close your mouth and you will be able to feel movement at these joints. Admit it. You did that, right?

These joints are called the temporomandibular joints, or TMJ. Movement of these joints occur when you open and close your mouth when you’re eating
and talking. As well as opening and closing your jaw, you can move it side to side (like when you’re contemplating your next journey in life). But wait! You can also move it and forwards and backwards!

TMJ issues

A common jaw condition we treat is TMJ dysfunction. This is a relatively broad term to describe an issue with this specific joint. It usually affects women twice as much as men. Challenges occur from the structures in and around the joint, including the muscles, joint surfaces and a small disc which sits inside. Muscle imbalances are frequent and can lead to stiffness or pain (or both) when opening and closing your mouth. Tightness in the surrounding muscles can result from trauma to the jaw (like with being knocked or hitting your chin from a fall), clenching when sleeping (known as ‘Bruxism’), or from dental problems such as having an uneven bite. If you’re highly stressed, this can often make you clench your jaw in your sleep, which may lead to waking up with a sore jaw or headaches.

Treating TMJ Dysfunction

Osteo treatment for TMJ dysfunction depends on the cause of the dysfunction. A muscle imbalance could be corrected by soft tissue release of the jaw muscles, joint mobilisation, and corrective mobility and strengthening exercises. That’s all the good stuff to help release your pain. It is rarely that simple though. More often than not, a TMJ dysfunction will come hand in hand with a problem in the neck and shoulders, be it a restriction of movement or poor stability and strength in the region.

The best thing to do is call us on 03 8080 2981 and book an appointment. Our osteopathy clinic is close to Elwood, near St Kilda Beach.

Osteoarthritis and aging

In this post, we’ll talk about osteoarthritis and aging. Did you know that 1 in 7 people are aged over 65 in Australia? Our Australian population is living longer and getting older.

Osteoarthritis is an ailment that impacts the whole joint including bone, cartilage, ligaments and muscles. It’s usually talked about as ‘wear and tear’. Now it’s thought to be because of a joint working overtime to repair itself.

That’s why you need to remain active and look after your body, especially your joints.

What are some osteoarthritis issues?

These are a few common issues:

  • inflammation of the tissue around a joint – that’s where you’ll see and feel swelling around the joint
  • damage to joint cartilage – wear and tear on the protective cushion on the ends of your bones will cause pain within the joint
  • bony spurs growing around the edge of a joint. These are bumps of extra bone
  • deterioration of ligaments (the tough bands that hold your joint together) and tendons (cords that attach muscles to bones)
osteoarthritis in the knee
Courtesy of Wikipedia

We see our fair share of older patients in our clinic because they’re usually coming in experiencing postural strain. This can be caused by sitting around more so in the later years of life. The common areas affected around hips, knees and spine – particularly the neck and the lower back. Those two parts of the body are the main weight-bearing joints of the body.

We’ll also provide preventative measures to for when you finish your treatment with us. These measures vary and will depend on the type of pain you came to visit us for.

Our osteopath clinic is close to Balaclava, and we’ve been treating older patients for years. Because of that, we know how to treat osteoarthritis and have you feeling good again. Therefore, call us today on 03 8080 2981 and book an appointment. We’re open on Saturdays, too!

Did you know we service Elwood osteopathy patients as well?

Neck pain – why you get it

Neck pain is a common occurrence in Australia and can be caused by so many factors. Have you started to feel the pain creep up from your back, to your shoulders and then to your neck? Don’t worry, you’re not the only one.

The good news is that with the right treatment, you can start feeling better within a few days.

Why do you get the pain in the first place? As your neck sits at the top of your spine, there is a lot of soft tissue surrounding it. That soft tissue is comprised of muscle and ligaments. When you don’t take care of your posture or you stress your body with over-exercising, you put the soft tissue around your neck at risk. That’s when the pain kicks in.

Neck pain can cause headaches

When the soft tissue around your neck tightens, then you could end up with headaches that linger. Without proper treatment, your pain and headaches can get worse.

There’s nothing more frustrating when you’re trying to get on with life and you have tension in your neck. That tension then causing headaches. That doesn’t make for a very happy life.

Neck pain st kilda beach osteopathy
Courtesy of Flickr

Neck pain can be caused by

  • Poor posture
  • Over-exercising
  • Incorrect lifting
  • Sleeping in the wrong position
  • Stress

Thankfully our team of qualified osteopaths know how to help. They’ve been treating all types of neck pain for years. They’ll spend time getting to know you and your lifestyle. By understanding the type of life you live and the activities you do on a daily basis, they’ll assess the possible ways you are in pain.

They’ll also provide preventative measures to keep you in the clear when you finish treatment. These measures can vary will depend on the type of pain you came to see us for.

Our osteopath clinic is close to Balaclava, just down the road at St Kilda Beach. Contact us on 03 8080 2981 to make a booking or to find out more how we can help you.

Balaclava Osteopath

Are you looking for a Balaclava Osteopath to treat your pain? We’re located close by at St Kilda Beach and we have a team of qualified osteopaths to look after you.

Our treatment can remedy

to name a few. We will assess your musculoskeletal and nervous system. By doing so, this will help us evaluate what treatment is best suited to help you feel better again. We find one of the best evaluation techniques is talking to you about your lifestyle. The more we know about your daily routines and how you ended up in pain, the more accurate our assessment will be.

As your lifestyle impacts your body, we will ask you about your health, fitness and day to day living. If there’s an imbalance in any area of your life, this can have effects on you physically. That’s why we’ll spend time getting to know you before we start treatment.

As each person, their condition and their injury are unique, so are our osteopathic treatments. Interventions will also vary from person to person.

Balaclava Osteopathy - it's not how we do it
Courtesy of Wikipedia

Our treatment combines exercise prescription, movement and lifestyle advice, dry needling and hands-on treatment (but definitely not like anything like the above picture). Hands-on treatment may include massages, some good old stretching, repetitive movements, and/or manipulation. The end result is to help make you feel better than when you came in. Depending on your treatment needs, we may need to see you more than once. We’ll talk through this when you come in for your initial consultation/treatment.

About our Balaclava Osteopaths

Did you know that osteopaths have to be registered by the government? Our team are also university trained, so you know you’re in capable hands. Each of our osteopaths continues to stay on top of industry trends, techniques and news. By doing so, they make sure that you receive the most relevant treatment suited to your needs.

So if you’re looking for a Balaclava osteopath, contact us on 03 8080 2981 to make a booking. You can also find out more about our team here.

Did you know we’re also close to Albert Park?