sitting ch

Floor Sitting for health

So I’ve come back from this years  Osteopathy Australia conference, with my mind full of new ideas and exciting things that I can use to help more people feel better.  One of them was a talk and short practical session with Phillip Beach.  He is an Osteopath who is originally from Australia, but has spent many years overseas leaning and developing his concepts and interventions.

The main concept he talked about with our session was the idea that we all sit on chairs too much.  The human body is amazing with its self-healing mechanisms and its ability to adapt to different environments and stresses.  Unfortunately, sitting in one position for many hours of the day could be negatively impacting our health.

We know with research that sitting on a chair has greater force on the discs in the low back when compared to standing up or lying down (see image below).  I also know within myself that when I’ve been doing anything for too long I start to feel tight/stiff/achey (think about getting out of the car after driving for a few hours – you will want to stretch afterwards).


To that end – it was his suggestion, and part of his therapy to help people with generalised movement problems that getting used to spending more time on the floor was in the long term better for health and quality of movement.  The added bonus, is that getting up off the floor is good conditioning for your muscles rather than simple getting up from a chair.  sidenote: This is not a recommendation for everyone, I know some people will in fact make themselves feel more worse due to underlying conditions.

So for the next month, I have given up my lounge chair at home and instead have gotten myself a foam Matt.  I got the Matt as i have spend time on my floor boards and found them to be a little too hard, and at times quite cold.  I will still sit in chairs at work (though i have swapped out for my stool, so will not be sitting with the chair back).

Trying to keep things clean with pets and two young children can be challenging

Over the coming  weeks I will update you all on how it has been feeling, things that I’ve noticed and some floor stretches that you can do at home for general fitness and mobility.

Dr. Luke Richter (Osteopath)
329-347 Diamond Creek Road, Diamond Creek 3089
Providing massage and osteopathic treatment for those in Diamond Creek, Greensborough, Eltham, Hurstbridge and surrounding suburbs.



Should I use a foam roller

I’ve been getting more people ask if they should use a foam roller and given the growing popularity, I thought it worthwhile discussing weather you might need one or not.

First off. Foam rolling is a form of releasing muscles that people have been doing for thousands of years. It essentially works out to being quite similar to if you get a massage, osteopathic treatment or other form of muscular release.  The fancy term for it is a myofascial release.  This means you are releasing the muscles and fascia (a type of connective tissue).  You are also influencing the circulatory and nervous systems.

The technical side of things: there are 4 types of mechanoreceptors in fascia – Golgi, Pacini, Ruffini and Interstitial.  Golgi receptors typically respond most to strong stretch, pacini to rapid changes in pressures and vibration, Ruffini to sustained pressure and lateral stretch and Interstitial which are stimulated by both rapid changes to pressure and sustained pressure.  It is the stimulation of these receptors with foam rolling that will release and relax the muscle

  1. Do I need a Foam Roller

No, Definitely not.  Though a foam roller may make it easier for you to achieve your goals, the ultimate goal is pressure and movement on the muscles in a controlled and consistent way.  Some people may use golf or tennis balls to achieve the same goals.  I’ve had clients come in to see me as an osteopath in Diamond creek who haven’t wanted to buy a foam roller and instead used a wooden rolling pin from their kitchen.  One individual who was limited in movement and had a walking stick as a mobility aid used the walking stick while sitting down and watching TV.  Use your imagination (and common sense) if you want to get started but don’t want to buy a foam roller.

What i will say though, is that a medium density foam roller can be very good for certain areas of the body where you don’t want as much pressure.  The firm rollers with spikes/knobs can be much to sore for many.

2. How much pressure should i use

How much pressure do you like with a massage?  As i mentioned before foam rolling will affect the nervous system, if your body feels under attack (like the first time you roll out the outside of your leg/ITB’s) it will likely tighten up and you won’t get as much benefit.  You will also increase the chance of pulling up quite tender afterwards.

If you feel like using it on the floor with your body weight is too much pressure, try doing it against a wall, or if you have a willing helper, lie down and get them to move the foam roller over you.

3. How long should I do it for

Typically I recommend doing each region or muscle group for approximately 30-60 seconds.  However if you have a spot that is especially tight/knotted, or you are trying to achieve specific goals with that region, you can roll for about 2-3 minutes.

4. Can I use my foam roller for other things

Aside from using it to have roller fights with your friends, there are a few alternative uses for it (depending on size, density etc).

  • Lying the roller on the floor and standing on it, can be a great way to work on your proprioception and balance.  This of course won’t work for the cheaper rollers with a hollow core (trust me they break).
  • As mentioned, you can get a family member or friend to roll out your muscles for you. This is particularly helpful in hard to roll places such as your lats (latissimus dorsi is your main arm abductor, and can be rolled out on the outside/back of your rib cage).

If unsure you can talk to a trusted health professional such as an osteopath, or other professionals who have an interest in these types of things like a massage therapist (Angie at Good Health Osteopathy Diamond Creek is excellent), personal trainer or physiotherapist etc.


Good Health Osteopathy Diamond Creek
Dr. Luke Richter (Osteopath) and Angie Richter (Massage)
329-347 Diamond Creek Road, Diamond Creek 3089
Providing massage and osteopathic treatment for those in Diamond Creek, Greensborough, Eltham, Hurstbridge and surrounding suburbs.



New place for Massage in Diamond Creek

ange massage
Angie Richter – Massage Diamond Creek

At long last Angie is back from maternity leave and now doing massage again at Good Health Osteopathy Diamond Creek.  If you are looking for sports massage, relaxation massage or deep tissue massage in Diamond Creek (or surround suburbs like Greensborough or Eltham) than look no further!

Appointments are available for Tuesday evenings (4pm-7pm), Wednesdays (9am-4pm), Fridays (9am-5pm) and Saturday afternoon (2pm-5pm).

Appointments are at an $60 for a 1 hour appointment.  Amazing price for an amazing massage.  Skip the shopping center massage and come straight here!

Book Online

No private health rebates available for massage sorry.

Good Health Osteopathy Diamond Creek
Dr. Luke Richter (Osteopath) and Angie Richter (Massage)
329-347 Diamond Creek Road, Diamond Creek 3089
Providing massage and osteopathic treatment for those in Diamond Creek, Greensborough, Eltham, Hurstbridge and surrounding suburbs.

Osteopathy Bulk Billed EPC referrals – Good Health Osteopathy Diamond Creek

I’m often asked if osteopathy can be covered through Medicare. In a tight economy, finding money to take care of your body can be tough, especially if it’s an ongoing problem/condition. For many years now, Medicare has had a system in place to help subsidise treatments with allied health professionals, such as osteopaths, dietitians, psychologist, podiatrist and more. In its early stages it was called Enhanced Primary Care, but is currently known as Chronic Disease Management (CDM).  The full information can be found on the Medicare web site, but the basis of it is, that those eligible can have up to 5 treatments per year which Medicare helps pay for.  In times gone by, those with CDM plans would have to visit the local branch in Greensborough, but now these can be bulk billed.

Who is eligible?

Eligible people are those who have a “chronic condition” which can be helped with allied health treatment. It is generally considered to be part of a team approach (more than 3 practitioners – typically your GP and two others). Chronic is generally defined at being present for more than 6 months.

This can be for musculo-skeletal pain: for example ongoing issues with headaches, low back pain or joint pain, or alternatively can be for problems arising from chronic disease such as heart disease or diabetes.

What do I have to do?

A Chronic Disease management plan is put in place by your GP, and it is up to their discretion as to what sort of treatment might be best for you. This is no reason however, that you cannot talk to your GP and suggest to them what you feel might work best. The referral for 5 treatments can be all for one therapy such as osteopathy, or may be split to have 3 visits with one therapy and 2 with another, depending on what your chronic condition might be.

If you wish to be referred to a certain practitioner/therapy, you will need to know certain details to give to your GP.  Please be aware the decision for referral is ultimately up to your GP to decide.  For example, if you wanted to be referred to Good Health Osteopathy you would need these details:

Clinic name: Good Health Osteopathy

Practitioner name: Dr. Luke Richter (osteopath)

Provider number: 4110996Y

Address: 5B 329-347 Diamond Creek Road, Diamond Creek

Why ask to be referred to Good Health Osteopathy in Diamond Creek?

Under the Chronic Disease Management scheme, patients have to be referred to specific practitioner’s and Clinics. Depending on the clinic, you may be charged a gap between what Medicare covers, and what the clinic charges. For example if a consultation is typically $70, and Medicare covers $52.95, you will have a gap of $17.05.   At Good Health Osteopathy we bulk bill Chronic Disease Management referrals on the spot, so you aren’t out of pocket any money!

If you have any questions or concerns about this feel free to ring Good Health Osteopathy, or send a query thought the Contact page, and I will get back to you as soon as possible.

Dr. Luke Richter (osteopath)

Good Health Osteopathy

5B 329-347 Diamond Creek Road,

Diamond Creek

Good Health Osteopathy – Quality health care commonly servicing patients from Diamond Creek, Greensborough, Doreen, and Eltham


Babies and flat sports

Here at Good Health Osteopathy Diamond Creek, I see a range of different patients from varying ages and conditions.  A common reason for parents to bring young babies in for assessment and treatment is the appearance of a Flat spot, or the head not being symmetrical.

Amy Leung recently wrote an article on it which gives a bit more information about it  Babies and Flat spots.

I feel the benefits of Osteopathic treatment can be many.

First, it provides another point of contact for someone in the health industry to ask questions about your child.  Some questions are best answered by your maternal health nurse, and others your GP, but some can be answered at a consultation.

Second, a thorough assessment of your child, looking for areas of tightness or restriction.  With training and experience, I can identify which areas are likely ‘niggles’ and typically resolve as your child ages, and which ones are atypical and (in my opinion) would benefit treatment through gentle massage, stretching and other indirect techniques.

Finally, general advice.  As part of my osteopathic course, and with additional training after graduating (combined with having a young child of my own). I may be able to offer suggestions or tips which may help with your child.

So if you are looking for an osteopath in Diamond Creek, near Greensborough, St. Helena, Yarrambat and Eltham. Please feel free to call on 0434001470 or email at to discuss how i might be able to help your child.

Dr. Luke Richter (Osteopath)

Good Health Osteopathy Diamond Creek

5B 329-347 Diamond Creek Rd, Diamond Creek

Commonly servicing: Diamond Creek, Greensborough, Eltham, Hurstbridge