Letter from Nepal

Earlier this year, boys, parents, staff and friends of the Newington community generously donated money to assist those affected by the Nepal Earthquake, Newington boys and staff have been travelling to Nepal for more than 20 years with some of the places hit by the earthquake frequented by our Black and White Brigade.

Junbesi was one of the villages affected by the earthquake, and is also the home of the Kushudebu Medical Centre, school and monastery. These destinations have long been on our Tour itinerary and we received a letter from Junbesi earlier this year notifying us that our fundraising has helped in purchasing mattress rolls, tarpaulins, a dining tent for the school and other items that were in short supply and difficult to obtain.

More recently, Newington students Daniel Cordeschi (11/KL) and Lachlan Garner (11/LE) have continued, via a mufti day, to raise funds to donate to Junbesi which has enabled the village to purchase zinc roof sheets for the repair of houses, medical centre and the school.

The next Nepal Tour is due for 2016. Information about dates and details will be posted on SPACES later in the year with an information session scheduled for Term 1, 2016.

Cinematic finish for a year of Newington Film Successes

The College has experienced significant success with students entering their films into well-established competitions over the last couple of months. This year, three Year 10 boys submitted a film to Rose Bay High School’s “V-Fest” film festival. Established in 1999, V-Fest, recognises the top three entries from over 60 submissions across 12 schools. Jack Crawford (10/KL), Jason Ren (10/MA) and Steve Hatzipavlis (10/PR) placed an impressive third overall with their film, “The Strife of Brian”. Additionally, the largest national high school film competition in Australia, the Robin Anderson Student Film Awards, has chosen a Newington College Year 10 film for the first time.  Stavros Dedes (10/PR), Mitchell Long (10/MA), Jarrah Lindhout (10/KL) and Matthew Putt’s (10/PR) film “Tear” will screen at The Dendy Newtown in late November and compete as Junior Finalists from a field of hundreds. Newington Film students have also made a splash at Scotsfest 2015, the Scots College’s Film Festival. Congratulations goes to the makers of “Ong Way Home” Justin Ly (10/LE), Daniel Steel (10/ LE) and Massimo Marchese (10/ LE); “Dwane” Alex Zissis (11/PR) and Gerogio Platias (11/JN), and “Take the Stairs” George Pople (9/JN) and Aston Brown (9/MO).

Both films and 17 others can be seen at 7:00 PM Thursday 26 November in Centenary Hall during Newington College’s 15th Annual CineArts Film Festival. Showcasing work from Year 10 English Film, the after school film club, CineArts, and films from Pymble Ladies College, International Grammar School and The Scots College, the festival is curated to bring you the best narrative film storytelling in Sydney. Gold donations at the door.

Mr Terence Priester
CineArts Co-ordinator

Remembrance Day 2015

The weather reflected the sombre mood of Remembrance Day as boys, staff and special guests gathered in the New Gym to commemorate the 97th Anniversary of the Armistice that ended World War One.

This year, like all the years before and the years to come, we remember them.

Lest We Forget. 

IB Science experiment in the Real World

From 5 to 6 November, Year 11 IB Science students joined forces with 15 students from Al Zahra College to complete the IB Group 4 Project – a mandatory component of the IB Science Course. This Project allows students to gain experience testing out their scientific ideas and to work collaboratively with others across various disciplines – physics, chemistry, biology and environmental science. 

This year’s Project looked at some of the challenges boys at our brother school, Tupou College in Tonga might face. 

Year 11 student Eric Sheng (11/ME) said his group investigated clean water. “My group looked at the need for clean drinking water. We designed and made a model of a solar-based water purification system.”

Some other student initiatives included a solar water heating system so that students could have warm showers, turbine generators to create power, biogas collection, wind turbine generators and desks that also double up as hammocks.

Eric said that while it took two weeks of planning to be able to put their designs to the test, the results were not always what they expected. 

“Not all the ideas survived this rigorous process [of testing that took part after the two weeks of preparation]; every group encountered problems and had to think of new ways to do things. Unlike most of what we do in classrooms, there are no tried and tested instructions or correct answers in the Group 4 Project,” he said.

“I for one found improvising solutions to unexpected problems the most exciting part of the Project… As the IB emphasises, the focus is on the processes rather than the products of the experience. The Group 4 Project was certainly a valuable learning experience.”

For fellow classmate Fletcher Howell (11/JN), the Project tested his ability to be open minded, flexible and caring towards the working styles of others in the group. “Students were also required to be good communicators, creating a short film for presentation at the conclusion of the day. This was aimed at outlining the processes and the methods through which any thinking was applied,” he said.

“For me personally, I realised that getting a group of five people motivated towards achieving a collective goal is difficult. There is a lot of work that goes into generating a solution, let alone ensuring it is practical in that it is cost-effective, safe and made out of the appropriate materials. The project was a worthwhile thinking exercise and outlined how the theory and skills we develop in class, actually apply to the real world.”

A 30 minute reflection task outlining the task and results marked the conclusion of the intensive two days of testing and discovery. The reflection allowed students to consolidate their thinking and consider their personal development. Being an entirely student-centred project meant that this was not only invaluable to the students learning about team work and skills of management and delegation, but also offered the students a chance to plan, test and reflect on real world solutions to real world problems.

A big congratulations goes to Ms Diana Organ, Mr Andrew Davies, Ms Rukevwe Bateren, Mr Cameron Quince and Ms Brenda Knowles for making these two stimulating days such a success.

Water Polo Update

Recently in Newington Water Polo, four players were chosen to play in the AAGPS team which took part in the CIS Trials at Knox Grammar last Tuesday 10 November.  Harry Dickens (10/LE), Harry Gilkes (10/KL), Ned Churchyard (10/ME) and Nico Maclean (9/KL) represented the GPS, and in true Newington style put in some great performances in the trials. The GPS finished the trials day top of ladder with wins over CAS, ISA and a draw with AICES. Ned Churchyard was selected in the CIS Water Polo Team for 2015-2016 and will compete in the NSW All Schools Championships in March 2016.

More recently, our 1sts Water Polo team, under the guidance of Captain Rory Williams (11/KL), have begun a leadership and mentoring program which will help bring the most out of our current Year 7 Water Polo players. Each first grader is buddied up with two or three Year 7 boys and provides them with advice on tactics, techniques, training methods and positional play. The Year 7 players are bound to make even greater improvements with the extra tips and attention coming from their fellow Senior peers.

After a successful start to the season, the main areas of focus for the end of the year in Water Polo are the Thomas Whalan Cup (Saturday 28 November), which is a one day round robin between GPS schools, and the Trans Tasman Cup (10 – 14 December), which is a 16 team invitational tournament being hosted by Newington. 

Mr Ryan Moar
Director of Aquatics

Get schooled on how to survive Schoolies

Schoolies is coming up so I thought I would put together some advice for parents and the boys. This was popular last year.

I know as parents we all worry about what might happen and what the schoolies might get up to, but keep things in perspective. The media reports on problems, bad behaviour and crime. Having a good time doesn’t make the headlines.

Latest research shows that young people reported not being interested in health advice and that none had sought health advice prior to attending schoolies which is disappointing. But it is still important to remember that research also indicates – young people drink less alcohol and risk less harm when they know their parents do not support them, or encourage them, to drink.

Practical tips for schoolies

• ID is essential, wear it at all times and don’t fake it.
• Put the address of where you are staying in your phone – it can be difficult to find at night! Keep credit on your phone.
• Eat before or while drinking alcohol (junk food is OK this week). Parents, run through a few simple meals that can be prepared quickly like spaghetti bolognese, tacos, toasted sandwiches in the frying pan, etc.
• Remember if you drink – alcohol is a depressant – it slows your ability to think, speak and move.
• Simply say ‘no’ to drugs every time. Remember paramedics are there to help you and not to report you, so be honest if you or a friend have used drugs.

Obviously those caught selling or supplying drugs will be prosecuted.

• Be careful about posting images on social media. Police have said that this is their number 1 concern this year. Charges are most likely to be laid against young people who coerced or forced others to take the indecent images. You could face child pornography charges if the photograph or footage is of someone under the age of 18.
• It’s OK to walk away from confrontation.
• Drink plenty of water – visit the Recharge zones for free water.
• Keep an eye on your drink – never leave it unattended. If you think a friend has had their drink spiked get them medical attention. Don’t leave them alone with a stranger.
• Stay with your mates.
• No means NO – unwanted sexual behaviour is a crime.
• If having sex always use a condom. STI’s are at an all-time high. Alcohol is proven to lower inhibitions and impair judgement.
• Be especially careful on a balcony – no balcony hopping/planking.
• Wear sunscreen. Stay safe in the surf. Don’t swim alone, at night or if drunk. Don’t play holding breath games underwater or similar as this has ended in tragedy recently.
• Avoid getting a tattoo, especially overseas where infection control and quality standards are not enforced.
• Keep your accommodation locked to avoid theft and watch your valuables on the beach.
• Don’t be afraid to call 000 if necessary.

Schoolies venues have wonderful volunteers and professional people to help look after you. Look out for the Red Frog volunteers 1300 557 123 who provide support, pancake breakfasts, a walk home service and of course red frogs! They are now also in Bali and Fiji. Check out their website http://www.redfrogs.com.au/

If travelling overseas make sure you have travel insurance, make copies of your travel documents and make sure you know the penalties for breaking the rules in the country you are visiting. Avoid contact with dogs in these overseas islands because of the risk of rabies and always seek medical attention early if bitten.

Schoolie checklist https://www.schoolies.qld.gov.au/resources/schoolies/schoolies-checklist.pdf

FINES (Queensland)

• Drinking in a public place (18 years and over): $117
• Underage drinking or possession of liquor in a public place, even if you’re holding a drink for your friend who is over 18: $353
• Being under 18 and found on licensed premises: $353
• If you’re 18 and you supply alcohol to your underage mates you could face a fine of $9424
• Buying alcohol over the internet is also illegal if you’re under 18. A maximum court imposed fine of $2,200, or an on-the-spot penalty of $220 applies
• In Queensland, 17 year olds have their drug offences determined in the adult court system.
• If you use a friend’s ID you can be fined $353
• If you make and use a fake ID you may be fined $235 on the spot. All fake IDs will be confiscated.

Parents let your son know that you can be contacted 24 hours a day for any reason and that you will always listen and help. If they feel the reaction will be anger they probably won’t call. Be positive. Tell them to have a fantastic time and return safely!

For more great info check out the schoolies web page: http://www.schoolies.com/safety

http://darta.net.au/wordpress-content/uploads/2013/09/PARENTS-SCHOOLIES-FACTSHEET-2.pdf

Sister Margaret Bates
School Nurse

P&F Thank You

Last Tuesday 10 November, the Newington College Parents and Friends Association (P&F) held their Annual General Meeting. This was combined with a ‘Thank You’ celebration to acknowledge the many parent volunteers who sacrifice their time and invest their efforts to see Newington and our boys flourish. The night was also an opportunity for the P&F/Newington Parent Community to publicly thank Dr Andrew Hirst for his support and commitment to the College. Dr Hirst was recognised for the wonderful contribution he has made to College life, his passion for the boys and all things Newington.

The emphasis of the P&F Executive for 2015 was to build on our vision of “a stronger community through a connected community.”  2015 focused on Connection, Community and Communication, through activities such as New Parent welcome drinks, Support of the Literature Festival, P&F Lecture Series and the annual Back to Newington Day. These events have brought the Newington community closer together in 2015 and the P&F is looking forward to doing more in 2016.

The P&F are always looking for more volunteers and fresh ideas, if you would like to help or get involved please contact: P&F@newington.nsw.edu.au

Congratulations to the 2016 P&F Executive.

2016 P&F Executive

Get ready for the Challenge, Year 7

Over the next two weeks, all of Year 7 will be involved in a Challenge Based Learning Project on the topic of ‘sustainability’. Challenge Based Learning allows students to explore a real world issue in their local community (sustainability at Newington) and work collaboratively to develop a solution that they can then put into action. This is the third year we have run this project with Year 7s and we cannot wait to see what innovations they come up with this year!

The project kicked off on Monday 16 November with Ruben Meerman from the ABC doing a presentation on the science behind climate change. Students will begin the project in earnest later this week by rotating through two days of practical and developmental lessons in Geography, Maths and Science to gain some foundational understanding of the issues surrounding sustainability and developing some of the skills they will be using later in their projects.

For the next week students will work through a “Learning Matrix” of activities drawing on a range of subjects and concentrating on the eight focus areas of sustainability. These activities will further develop students’ skills and knowledge and allow them to explore the issues around sustainability in a self-directed way in preparation for the actual Challenge Based Learning task.

In the final week of the program, students will work in groups to identify an issue, problem or challenge around sustainability at Newington College. They will use guiding questions to focus in on the issues of their challenge before exploring guiding resources and activities which will lead them to develop an authentic solution that they will present publicly to students, teachers and parents on Thursday, 3 December and Friday, 4 December.

One of the changes to the Challenge Based Learning project this year is that the best solution or solutions will be put into action next year by the student-run Sustainability Group. This will allow the boys to see how they can make a tangible difference in their local community. We look forward to this new initiative.

The Challenge Based Learning task allows Year 7 students to be self-directed, collaborative and inquisitive learners – key core values of the Newington Learning Framework – as they engage in a fun and authentic project to finish the year.

Good luck boys! We can’t wait to see what you come up with.

Mr Sean Corcoran
Head of Learning and Teaching

New Winners at NSW Young Scientist Awards

Congratulations to Year 10 boys Sebastian Hodge (10/ME) and Jason Ren (10/MA) on coming equal first and second in their categories at the 2015 STANSW Young Scientist Award at the University of Wollongong. Sebastian placed equal first in the Communications Award for his work on computer processor performance and clock speed, while Jason placed second in the Scientific Investigation (Biology) category for his work on the antimicrobial properties of copper.

Both boys acknowledged their Science classes for providing the academic background and methodological rigour to allow them to participate in the competition. Sebastian said that Science and Electronics have been the most useful subjects in providing him with a background in the topic area he looked at for his project, and Jason said the report writing skills that he learned through Science as well as English taught him how to conduce an investigation and refine what he is trying to say.

After being exposed to a range of works from students around the state, both boys stated that there were many projects that were inspiring. Jason in particular mentioned that a students work on the synthesis and analysis of composite biodegradable plastic was particularly thought-provoking and it was great to see how other young scientists around the state think.

When it comes to giving advice to budding scientists who are thinking of following in their footsteps, both Jason and Sebastian recommended that candidates choose something they are truly interested in. Sebastian said, “Many of the winning projects were simple but done well, and something that related to the person, as they were willing to spend a lot of time on it.” Jason adds that future candidates should make their project not just for the competition, but in the spirit of learning something new. “Don’t aim to tick the boxes,” he said.

With the competition now over, the boys’ projects will now be submitted into the BHP Billiton Science and Engineering Award. Regardless of what happens next on the competition circuit, Jason said that doing a self-directed project that had no word limit allowed him to set his own limits to what he could and could not do and really tested his initiative and time management skills. Sebastian on the other hand is grateful for having been given the opportunity to see his ideas being tested by others and to receive feedback.

Over 42 schools sent candidates to compete in this State wide competition. 

Congratulations again to Sebastian and Jason on their outstanding results and to the teachers and family members whom have supported them and nurtured their inquisitive minds.

Grace Defined

So here I am poised ready to write this article, probably the last piece I script before the Christmas season hits – and yes that last message will probably be about the meaning of Christmas. However here I am about to put “pen to paper”, or “fingers to keyboard” as is the case these days, as news of the Paris terrorist strike is just unfolding. We are all rocked by this event and moved with sadness and love for those suffering (as we were for those devastated by the Beirut bombing a week ago).

Most of us realise that these ISIS fanatics have nothing to do with being a true Muslim, and we applaud the leaders in the Islamic community who are doing all they can to stand up against extremism of all kinds and those working with our young people who are of the Islamic faith. Furthermore, we are proud of our own Islamic boys here at Newington, on all three of our campuses, and so thankful for these families that feel so at home within our wider Newington community.

So my simple message this week is a really encouraging and inspirational story about one high profile Muslim sportsman who exemplified what grace and generosity of spirit is all about in front of the world’s stage. When Sonny Bill Williams gave away his medal after the Rugby World Cup final this was not some carefully devised stunt but a spontaneous act of grace and care. This simple act spoke volumes for the generosity of this devout Muslim hero of so many. The lucky lad, Charlie Line, who was gifted Sonny Bill’s medal could not believe what was happening.

I chose this event last week to talk in Chapel about “grace”. I asked our students to think about the impact such undeserved generosity would hopefully have on Charlie Line’s life in years to come. One would hope it would be transformational for Charlie.

Charlie probably deserved the crash tackle that he suffered from one of the security guards and many would think that he certainly didn’t deserve to receive such an honour from one of the best Rugby players in the world.

But that, in fact is what GRACE actually means – “undeserved goodness dropped on us surprisingly”, and so in fact that is a good segue into the meaning of Christmas for Christians…”God so loved the world that He gave us His son”. The Almighty’s pouring out of love and forgiveness on us who do not deserve it.

Can we be people of GRACE too? In our daily lives and in our priorities, can we take that surprising step of generosity and love towards even those who do not deserve it?

Rev David Williams
College Chaplain

Sport Report

Pacific School Games

Commencing on Saturday 21 November for a week, students aged between 10 – 19 years from at least 12 countries, including every Australian state and territory will compete in the Pacific School Games. Australian students qualify for the Games through their state or territory school sport unit pathways and international students follow their national school sporting association pathways. The sports of Swimming, Diving, Basketball, Touch Football, Baseball, Softball, Football, Table Tennis and Goalball will feature in the 2015 Games. This year the Pacific School Games are heading to Adelaide. Newington will be represented by the following boys.

Basketball

• Grant Anticevich (11/KL)
• Makuach Maluach (11/FL)
• Coach: Mr Rex Nottage

Swimming

• Callum Lowe-Griffiths (11/PR)
• Jason Hartill (10/MO)
• Jack Xu (7/ME)

Tennis

We would like to wish the Newington 1sts and 2nds Tennis teams all the very best for this Saturday as the official GPS competition commences. The boys have been training well and can look forward to a successful season.

Water Polo

The following Newington water polo players were selected to represent GPS at the CIS Water Polo tournament which was held last week. The GPS team won the competition.

• Ned Churchyard (10/ME)
• Harry Dickens (10/LE)
• Harry Gilkes (10/KL)
• Nico Maclean (9/KL)
• Aidan Schmitt – Reserve (9/MA)

From this tournament a CIS team was selected. Congratulations to Ned who was selected in this team. Mr Ryan Moar, Director of Aquatics at Newington will coach the team.

Cricket

Though the Cricket season is in its infancy Matthew Putt (10/PR) has found tremendous form with the bat. In the recent Canberra Grammar Cricket Exchange Matthew scored unbeaten centuries on consecutive days in T20 and 40 over fixtures to assist his team to victory.
 
Matthew then scored 159 not out in total of 280 for the 2nd XI against Sydney Boys High in Round 1 of the GPS competition. Newington took full points from the opening round.
 
We offer our congratulations and wish Matthew further success.

Saturday 28 November

This will be the last Saturday of sport in Term 4. There are no sporting fixtures on Saturday 5 December

A message on the Year of the Mentor

In Greek mythology, “Mentor” was the son of Alcimus and a friend of Odysseus. When Odysseus left for the Trojan War, he placed Mentor in charge of his son, Telemachus. This ancient story is the origin of the term ‘Mentor’, which means trusted friend, counsellor or teacher. “The Mentor is someone who can reassure each child of his innate worth, instil values, guide curiosity, and encourage a purposeful life.” (Dr Arne Rubinstein, 2008)

At Stanmore, no better description of the role of the mentor has come across my desk, and the supporting role of a teacher mentor is crucial to the overall development of a young man. Each mentor comes with differing, yet essential caring qualities and always asks, ‘what is best for the boy?’

A good mentor is a staff member who can give fair and just acknowledgement, and offer advice when things do not go well. No boy at Newington is overlooked, or at least this is our determined goal, as the mentor guides the boy through his school life. 2015 has been rather cheekily called the ‘Year of the Mentor’ to signify that all issues go via them in order to reach a solution. In some cases, this advice has been extensive, and careful liaison with other staff was required for a positive way forward.

Another form of leadership at Newington is Peer Mentoring through Student Leadership. This is done through the Peer Support Program with our Year 11 meeting and looking after our Year 7 students, and also through our School and House Leadership Program. Our recently appointed Senior Leaders underwent a leadership training session with Mr Alan Thomson (ON 1974) from Reliance Leadership. The purpose of this session was to prepare our student leaders for mentoring students in their House or Year group. Alan introduced the leaders to the concept of student leadership with some grounding theories on how to ‘pull’ students with them. This kind of mentoring is quite demanding, as it is requires the boys to lead one’s peers as an equal rather than as subordinates. 

Teamwork, having a collective vision, and commitment to serve, were some of the other topics covered in the session. As the new leaders pledged to lead by example and to support the students of the school, in fact they had already begun to put some of Mr Thomson’s teaching in action as they began designating portfolios for Sport, Music, Communication, Drama and Performing Arts.The portfolios were divided between the House Captains and Vice Captains in an attempt to better engage younger boys in their respective Houses based on the co-curricular subjects in which they participate.

This year’s leaders have identified some clear goals for the year ahead centered on the 2016 leadership motto: value you; support him; stand with her. This year’s theme focuses heavily on inclusiveness, valuing good character and diversity, and recognition of the power of service – an essential component of good mentoring and leadership. The kind of service we refer to in our motto aims to move beyond the school and into the community. It is aimed at help those less fortunate than our boys, and women. ‘Stand with her’ refers to our collective goal of shining a light on gender issues, especially in relation to domestic violence and any form of ill-treatment of women. The leadership team has made a wonderful start to the year ahead and I wish them every success with their guidance of the student body.

I am sure that we can all remember significant mentors in our lives. As adults, we can reflect on how significant these mentors have been. They were guiding lights, advice-givers, example-setters, and trusted friends who were forgiving of our mistakes. Whether it is a teaching staff mentor or student leader mentor, our hope is that every boy can find good advice, a good example, a trusted friendship, and a safe sounding board that is supportive as they face the challenges of secondary school life.

* Rubinstein, A. (2013). The making of men. Australia: Griffith Press.

Mr Bob Meakin
Deputy Head of Stanmore (Students)

The Coo-ee March

A remarkable phenomenon of late 1915 and early 1916 was the series of recruitment marches that started in various country towns and finished in major centres like Sydney and Brisbane, gathering recruits as they went. The first, and perhaps best known, was the Coo-ee March, which left Gilgandra on 10 October 1915 and reached Sydney, after 320 miles, on 12 November. Led by local plumber William (‘Captain Bill’) Hitchen, the march started with some 30 men and numbered 263 by the time it reached Sydney.

It was most likely on Parramatta Road, on the final stage from Ashfield to the Domain, that the students of Newington College joined the crowds watching the Coo-ee March pass. An account, written by ‘Alpha’ in the December 1915 issue of The Newingtonian, tells of ‘the Coo-ees, headed by a military band, … marching past the students of our school’. Observing the marchers, ‘Alpha’ and his schoolmates were impressed with ‘the characteristic bush style in which the dungarees were worn’ [on the route, they were issued with blue dungaree uniforms and white canvas hats] and ‘the fine physique of these men’. ‘Every one must have noticed the cheerful manner in which they swung along despite the heat, dust and length of the journey then almost completed.’

‘Alpha’ finished his report by ‘wishing the Coo-ees every success when their real task on the peninsula begins.’ In fact none of the marchers would reach Gallipoli. The day after they arrived in Sydney, Lord Kitchener, the British Commander-in-Chief, arrived at Gallipoli and quickly recommended its evacuation, which was completed by 20 December. The marchers and other recruits from this period would join the original Anzacs in Egypt and France.

To mark the Centenary of the Coo-ee March, a full re-enactment took place, leaving Gilgandra on 17 October 2015 and reaching Sydney, fittingly, on Remembrance Day, 11 November.

Image: Hitchen’s Coo-ee’s at Springwood (Blue Mountains Local Studies Collection)

Mr David Roberts
College Archivist

Preventing Lower Back Pain

Chronic Lower Back pain (pain lasting more than 3 months) is a common condition amongst many people.

There are some simple key steps to preventing Lower Back Pain (LBP). Firstly it’s important to reduce any excess stresses and strain on your back and ensure that your back and core muscles are strong and supple. If you have recurring bouts of LBP, the following advice may be useful:

Lose any excess weight: Some of the most common obesity-related problems include musculoskeletal and joint related pain. Attention to overall weight loss is important as every kilogram adds strain to the muscles and ligaments in the back.

Posture: How you sit, stand and lie down can have an important effect on your back. When standing try to remain upright with your back straight and even weight distribution between your feet. When sitting or driving try not to slouch and ensure that your lower back is properly supported and your bottom is positioned at the back of the chair.

Lifting and handling: One of the biggest causes of back injury, especially at work, is lifting or handling objects incorrectly. When lifting, start in a good position with your feet shoulder width apart. Keep the load close to your waist/torso and let your legs lift the load. Remember to always keep your back straight, tighten the stomach muscles and bend your knees. Avoid twisting your back or leaning sideways, especially when your back is bent. Turning by moving your feet is better than lifting and twisting at the same time. (Tip: Push rather than pull – if you have to move a heavy object across the floor, it is better to push it rather than pull it).

Exercise: Exercise is a fantastic way of preventing/managing LBP or reducing any LBP you might have. Consult a physiotherapist if you have any doubts about the suitability of the exercises mentioned. Exercises such as regular walking, swimming and core strengthening, help to strengthen the muscles that support your back without excessively straining it or subjecting it to sudden jolts. Activities such as Pilates can also improve the flexibility and strengthen your core and lower back muscles. Below are also some simple exercises which you can do at home to help prevent or relieve LBP.

Supine Abdominal Holds

1. Lie on your back and bend one knee, placing your foot flat on the floor, and extend the other leg straight out.
2. Find the point where your back naturally arcs, and place your hands on the floor with palms down.
3. Without using your lower back or spine, raise your head and shoulders off the floor. Imagine using your chest as the hinging point rather than your abdomen as you would in standard crunch. Hold at the top for at least 5 seconds, then slowly lower. Repeat all reps on one side, and then switch legs.

Bridges

1. Lie on your back with your knees bent and your feet flat on the floor. 
2. Raise your hips off the floor (by gently pressing your heels into the ground and squeezing your bottom) so that your body forms a straight line from your shoulders to your knees.
3. Pause at the top then slowly lower your body back to the floor. Repeat 10 times to start with. Repeat twice.

Rotation in Lying

1. Lie on your back, with your knees bent and feet flat and together, with your shoulder firmly on the floor.
2. Gently take both knees from side to side as far as possible (pain-free )
3. Repeat 10 – 20 times.

Heel Taps 

1. Lying on your back in neutral spine with your hands by your side and your hips and knees bent to 90 degrees.
2. Maintain activation of your transversus abdominis and pelvic floor muscles throughout the exercise.
3. Slowly lower one leg until your heel touches the ground and then return to the starting position. Keep your spine and pelvis completely still and breathe normally. Perform 10 times alternating between legs

Where to go next?

If you’re suffering from Lower Back Pain College Physio is able to assist you. Check contact/booking details on SPACES.

College Physiotherapists

Bandanna Day 2015

On Friday 30 October Le Couteur House successfully sold 327 bandannas for National Bandanna Day. The money raised goes to an extremely worthy charity, CanTeen which helps young people who are being affected either directly or indirectly by cancer. 

With the money raised on National Bandanna Day, CanTeen is able to continue to provide programs to help young boys and girls get their mind off the stresses of their everyday lives, and provides them with opportunities to socialise with people who can empathise with their struggles.

Organised by House Captain Elliot Ulm (11/LE), this day went off without a hitch. With students from all Year groups getting involved a splash of colour was added to school uniforms in the form of a bandanna. Personally as a “team leader” I was astounded by the magnitude of enthusiasm from students and teachers who got involved. However, no one could match the enthusiasm exuded from the lovely Cafeteria ladies. Overall this was a great day with all proceeds going towards a very worthy cause.

The boys raised in total $1,687! An outstanding result for 2015.

Marco Stocca (11/LE)