All posts by Alex Newton

With the summer in full swing, it is likely that you will be planning an overseas holiday at some point. Flying is usually the worst part of any holiday, but for some people, it can be excruciating. If you already suffer from back pain then a long haul flight can make matters a lot worse.

A substantial 88 per cent of people experience increased back or neck pain following a flight, according to a survey by Spine Universe. With limited movement, long periods of time spent sitting down and cramped seating areas, it is hardly surprising that so many people suffer.

However, don’t let flying ruin your holiday. Here are some ways to ease, manage and possibly prevent back pain once you’ve taken to the skies.

Andrew Harlow, from Beeston Chiropractic Clinic in gives us a few examples of how to lessen the pain.

“Firstly, try to get up and move regularly when flying. Sitting for too long in the same position can cause stiffness and pain. Therefore try requesting an aisle seat, from the airline, so you can stand up easily, without constantly disturbing others – especially if it’s during a nighttime flight. You can also try to do some simple stretches at the back of the plane if possible. If this isn’t possible you can do some stretching in your seat. Neck rolls, rolling your shoulders back and forth or raising your hands as high above your head as possible are good ideas. The most important thing is you keep your body moving every now and then so your muscles don’t spasm and seize up.”

“Before a flight, you should try to pack as light as possible. A small backpack that distributes weight evenly can also help once you’re at the destination. Think twice about packing unnecessary items, do you really need your tablet, extra clothes etc. for a day trip?”

“Finally I would suggest investing in anything that might help to decrease the pain. Lumbar pillows, seat cushions and heating pads are all useful. Test out any new products before your trip, you don’t want to waste your time by taking something that doesn’t work properly. It is also wise to bring a few extra days worth of medication, if you’re on any, in case there are any flight delays or other unexpected circumstances”.

If you’re worried about your back while flying make sure to contact the airline as they are likely to have some advice and be aware of making sure you’re comfortable when you’re on board. Most importantly – make sure to enjoy your holiday.

Visit the website at to learn more about factors affecting the health of you and your family.

For further information or comments, please contact Beeston Chiropractic Clinic at 01159228085 on or email reception@beestonchiropractic.co.uk

It’s recommended that we take 10,000 steps a day. However, a recent study conducted at Stanford University found that the global average for steps taken per day is 4,961. Though the UK’s average is above this stat, it’s a far cry from the suggested amount.

There are many benefits of walking; from reducing the risk of heart disease to helping you sleep easy! Swapping walking on pavements for paths in green spaces, you’re likely to improve your mood, get the creative juices flowing and reduce feelings of depression. With so many lovely green areas in and around , a little change in your daily routine can do wonders for your wellbeing!

“A good walking technique is key to ensure your back is properly supported. Tighten your stomach muscles to engage your core and support your entire body weight. Spinal alignment is vital; try to stand up straight and keep your chin parallel to the ground. Let your arms swing naturally and roll through your foot from heel to toe.”

“As you move your body weight from heel to toe try and make a slight rolling motion inwards. This will help you when you push off with your foot and will give you a faster stride. Speed walking can burn as many calories as jogging especially if your posture is correct. Try and hold your ribcage up and your tummy muscles in.”

It’s also a good idea to shorten your strides; this will reduce the strain on your knees, calves and shins. Make sure you get the right technique as you start off so that bad habits don’t develop! Getting the right footwear is key to ensuring you establish a good walking method. When buying shoes you’re going to walk in make sure you go at the end of the day as your feet will be a little swollen meaning you’ll purchase the right size. It’s important that your toes have room to move and that your heel doesn’t slip. This will give you ample support both in your ankle and further up in your lower back.

Andrew Harlow encourages incorporating a walk into your daily routine. By releasing endorphins and boosting vitamin D levels, walking’s benefits are sure to leave you feeling refreshed and energized.

Visit the website at to learn more about factors affecting the health of you and your family.

For further information or comments, please contact Beeston Chiropractic Clinic at 01159228085 on or email reception@beestonchiropractic.co.uk

Summer time has arrived and with it the added need for us to take extra care of our necks, backs and spines to avoid pain and injury…

If the arrival of sunshine has caused you to pack away your winter jumpers and, instead, pull out your racket, shin pads or helmet for a bout of summer activities, remember to take note of these simple steps to ensure you steer clear of any unwanted pain and discomfort.

RUNNERS can avoid injury by regular stretching of the tendons and wearing good shoes with shock-absorbing features.

RACKET-SPORTS PLAYERS should be wary of playing through the pain of Tennis Elbow. Tennis Elbow is in fact an overuse injury, caused by repetitive movements at the wrist forcing the thumb outwards and the palm upwards. Continuing to play will only exacerbate the problem.

GOLFERS are particularly prone to lower back injuries. Graphite clubs and soft spiked shoes will help absorb the shock which can bring on back injury. Your chiropractor can suggest appropriate warm-ups and exercises, and help you work on an alternative swing.

GARDENERS commonly suffer from aches and pains, but they can avoid lower back trouble by kneeling on one leg rather than bending from the hips, keeping the back hollow whilst digging, and varying tasks throughout the day to avoid repetition injury.

DIY, like gardening, is often far-removed from everyday activities. When the sun is shining many will want to get out in the garden and get on with the long list of DIY jobs that have piled up over the winter months. Enthusiasts often injure their back by inhabitual exertion, so when lifting, take the weight on bent legs, keeping the back straight.

Summertime is here and with it, for many, comes the desire to don a pair of trainers and hit the road for a run.

If you are new to running why not try the NHS podcasts for couch to 5Km http://www.nhs.uk/livewell/c25k/Pages/couch-to-5k.aspx or join a running club.

Here’s how not to make it a troublesome one for your joints and muscles…

The finer weather might be incentive to keep on running longer than usual and push your body that little bit more. While good for reaching your ultimate running goal, pushing your body too hard might result in unwanted injuries.

Listen to your body’s natural resistance and follow these tips for a safe and effective wind down after your run:

Don’t Stop Moving

Keep gently mobile right after your run. Try regular walking for 5-10 minutes; it might be the last thing you feel like after running a few miles but remaining static should be avoided at all costs to avoid injuries.

Ice

Applying ice to specific injuries such as problems with joints is highly recommended. This is most effective when the ice is applied immediately after a run but still works when applied a few days following.

Heat

Taking a hot bath after a long run is ideal for strained muscles. It also helps with overall rejuvenation and relaxation which is often needed after a strenuous or draining stretch.

Food For Thought

What we put in our bodies pre and post run is particularly important. Snack regularly, ideally on something that is high in carbohydrates, low in fat, which contains some protein. A tuna sandwich is ideal. Ensuring you drink lots of fluids is also another very important factor for runners to remember. Water is of course an excellent choice when it comes to keeping well hydrated but there are plenty of other options out there, too, such as sports drinks and gels. Remember: after finishing your run, always refrain from drinking alcohol until fully rehydrated.

Could your mattress be the cause for your back pain? It’s time for a change!

While buying a new mattress can be a costly investment, it is important to take note of the signs that it needs replacing to reduce back and neck pain which can be triggered by a bad mattress. This is usually down to people only changing their mattress once every ten years, despite recommendations to do so every seven years, as advised by venerable sources such as the Sleep Council.

How often you change a mattress depends on lots of factors, including your weight and how well you care for your mattress. As soon as your mattress stops supporting your back, know that it’s time to get a new one.

5 signs that it’s time to change your mattress:

1.  You wake up feeling stiff or aching.
2.  You had a better night’s sleep somewhere else.
3.  Your mattress is misshapen or sagging.
4.  Your mattress creaks when you move.
5.  You can feel individual springs.

4 factors to remember when choosing a new mattress:

1. Choose a mattress that supports your weight; a heavier person will need a more supportive mattress than someone who is lighter in weight.
2. Test your mattress before buying; your spine should be parallel to the mattress when lying on your side. Make sure your spine doesn’t sag, as this is a sign your mattress is too soft, or bow, as this is a sign that it’s too hard.
3. When selecting a suitable pillow, make sure it allows your neck to become a continuation of the straight spine created by your well-suited mattress, making sure that your neck neither too high or too low.
4. If you share a bed with your partner, make sure they are with you at the time of purchasing your mattress. Your ideal mattress tensions could be different. If this is the case, try buying from a range that allow two single mattresses to be zipped together so that you both get the support you need.

Why not pick up one of the leaflets in the clinic full of tips on choosing a new bed or go to the clinic website and watch our video: http://www.beestonchiropractic.co.uk/vid-new-bed/

Its with great sadness we report that the lovely Anne who worked on reception for us for several years (retiring back in 2009) passed away last month.

No doubt many of you have fond memories of such a wonderful lady who always had a smile for everyone and will join us in sending our deepest sympathies to her husband Dave and their family.

We were fortunate to spend time with Anne recently when we celebrated Lyn’s retirement, it was lovely to catch up with her and we will remember her fondly.

(Anne and Dave -Christmas 2008).

Steer clear of muscle strain while carrying out garden duties this autumn…
Getting out in the fresh air to do some gardening can be a real joy. However, if you’re not used to all the
extra exercise and physical movement that donning a rake or trowel will bring, you could end up doing
your body more harm than good.
Digging, mowing and stooping place considerable stress on the ligaments and joints in the lower lumbar
spine and cause them to become inflamed and tender. This in turn triggers a protective muscle spasm,
which gives rise to the deeper, duller, achy type of pain that occurs over the following few days.
Taking extra care of your muscles and joints, especially when undertaking a form of exercise that you are
not used to, is very important. Follow these ten top tips for warding off garden aches and pains:
Gently stretch your muscles and ligaments for a few minutes before and after gardening; but don’t bend
down to touch your toes — this can cause damage
Wear light, but warm clothes & make sure your lower back is always covered
Kneel on one leg rather than bending your back repeatedly
Use long handled tools to prune tall plants
Use only a small spade/fork for digging and keep your back gently hollowed
Do not always work to one side only; ensure that you change your position regularly
Don’t do the same work for long periods; try and vary your tasks
Keep your back straight when carrying
Have a warm bath or shower after you’re finished
Do not sit for too long in your favourite armchair after carrying out work in the garden; instead stand up
regularly and walk around for a minute or two.

The team are offering special postural check ups to celebrate World Spine Day for your loved ones from 17th to 21st October 2016.

Places are limited and the lucky ones will be entitled to a discount voucher off their first chiropractic care appointment.

The voucher in valid until 30th November 2016  for new patients only and can not be used with any other offer.

Please contact reception for an appointment on 0115 9225085

Women in the UK are starting to suffer with back and neck pain at the tender age of 28, according to new research from the British Chiropractic Association released to coincide with BackCare Awareness Week which runs from 3rd-8th October.

Women in the UK are starting to suffer with back and neck pain at the tender age of 28, according to new research from the British Chiropractic Association.

Over a fifth (22%) of women who have struggled, or currently struggle with back or neck pain say they do so on a daily basis and a quarter (24%) have suffered for over 10 years. Men fare a little better – first battling back and neck pain from the age of 32.

Now, ahead of BackCare Awareness Week (3-8 October), the BCA is urging women to take control and adopt healthier habits to prevent the onset of back pain, by incorporating a few simple steps into their daily routine.

The most common back or neck pain triggers for women are*:

• Lifting and carrying
• Bad posture
• Sleeping/ mattress
• Housework/ DIY

• Exercise/ sport/ physical activities

Housework / DIY and sleeping/ mattresses were more common triggers for women; while men were more likely to point to exercise as the cause of their back or neck pain. For both men and women lifting and carrying was the most common trigger.

BCA chiropractor Rishi Loatey says: “As a chiropractor, I’m seeing more and more women who believe that back pain is a normal part of daily life. However, this simply isn’t the case – there is no normal amount of back pain and any pain should be treated promptly, before it becomes a long-term problem.

“Our research shows that both women and men are suffering from back or neck pain at an increasingly early age. In my experience, people battling pain often aren’t taking proactive measures to combat the effects of modern lifestyles, for example, limiting the amount of time spent sitting down or hunched over a mobile phone or laptop. There’s rarely one big trigger for back or neck pain, and my patients are often surprised at the difference they feel just by making simple changes to their daily routines.”

Making just a few simple lifestyle changes can have a big impact on our back and neck health. The BCA has issued the following golden rules for protecting back health and preventing against the key pain triggers.

1) Perfect your lifting and carrying technique: To avoid injury, make sure your legs are at least your hips’ width apart with the knees bent. Keep your head and shoulders directly above your waist and keep the weight you are carrying as close to you as possible – avoid twisting. Avoid bending from the waist, which increases the stress on your lower back. For more information on the perfect lifting and carrying technique, see the BCA website here.

2) Choose your bag wisely: Carrying heavy bags around all day can put strain on your back and contribute to pain. Make sure you regularly empty your bag and only pack the things you actually need. Ideally, opt for bags which can be carried on both shoulders, or across your body to distribute weight more evenly.

3) Take regular breaks: When doing housework or DIY, make sure you vary your activity and try to spend no more than 20-30 minutes on any one thing. If painting, you can still take short breaks without causing a problem. Likewise, if using a ladder move it regularly, rather than leaving the ladder in one place and having to stretch or reach out. It is important to take breaks to avoid being in the same position for too long, and this will help relieve the build-up of tension in your lower back

4) Stop the slouch: Slouching can put you at risk from back and neck pain. Relax when sitting into your seat, making sure you have your bottom against the seat back with your shoulder blades touching the back rest of the chair. Try to ensure that your hips are higher than your knees.

5) Get a good night’s sleep: Recognise the warning signs that it’s time to change your mattress; you wake up feeling stiff or aching, your mattress is misshapen or sagging or you can feel individual springs. If your mattress is over seven years old, you might want to think about buying a new one.

6) Warm up: When exercising or playing sport, it may seem obvious, but make sure your muscles are prepared by gradually increasing the intensity of your warm up, to avoid lack of flexibility and injury. A warm down may also help with those post exercise aches.

7) Promote a good posture: Having and maintaining a good posture can help to keep back pain at bay. To promote a good posture, try incorporating some simple exercises into your daily routine. The BCA has developed – Straighten Up UK – a series of simple exercises designed to improve posture and help prevent back pain by promoting balance, strength and flexibility in the spine.