HARD AT WORK? SO IS YOUR BACK
New research reveals working causes neck and back pain for people in the Midlands
As part of the British Chiropractic Association Chiropractic Awareness Week (13 – 19 April) Alex Newton from Beeston Chiropractic Clinic is urging people to take regular breaks at work to help combat neck and back pain.
The advice comes as new research from the back and spinal care experts finds of those who have suffered from back and neck pain, working is a cause of the pain for almost a third (30%) of people in the Midlands.
Over half (56%) think that sitting in the same position for long periods at a time has the most negative impact on their back health. Despite recognising the source of pain, one in ten (10%) of those who spend the day mainly in one position don’t take regular breaks.
BCA chiropractor Alex Newton from Beeston Chiropractic Clinic says” If you work in an office or drive a vehicle for long periods of time, it’s easy to stay seated, rarely taking breaks. Many people are unaware that staying in the same position can place unnecessary strain on their neck and back which can lead to long term pain.”
“Sitting causes up to twice as much pressure on the spine as standing. If your job involves sitting for long periods of time, it’s important that you take regular breaks to relieve the built-up tension in your lower back. Your back is always hard at work – even when you think you’re relaxing – so ensuring you move and stretch regularly will help relieve the extra load through the discs which will prevent long term problems, keeping your back on track.”
In the Midlands, 45% currently live with neck or back pain – and more than one in five (23%) suffer on a daily basis. So what can we do to combat neck or back pain at work?
Alex offers the following top tips to help people get through the working day back pain free:
- Sit up straight: 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. Keep arms relaxed and close to the body and place on the desk when typing. For drivers; the back of the seat should be set slightly backwards, so that it feels natural and your elbows should be at a comfortable and relaxed angle for driving.
- Be computer compatible: Make sure the top of the screen is level with the eyebrows and the chair is titled slightly forward, allowing for the knees to be lower than the hips and the feet to be flat on the floor. Using a laptop or tablet away from a desk will encourage poor posture, so limit time spent in this way.
- Take regular breaks: Don’t sit for more than 20-30 minutes at a time – stand up to stretch, change position and walk around a little. If you struggle to get away then take time to gently massage the back of your head and neck as you relax your stomach region with slow easy breathing. This will help to improve posture and reduce back pain by promoting balance, strength and flexibility in the spine.
- Drink Up! Try drinking water instead of tea or coffee; it will be healthier and keep your body hydrated.
For more information on how to maintain a healthy posture and help keep neck and back pain at bay, the British Chiropractic Association has developed ‘Straighten Up’ – a simple, three minute exercise programme for all ages, designed to help strengthen the spine and improve posture and help joints. To watch a video of the exercises you can do, please visit: www.chiropractic-uk.co.uk and search for Straighten Up UK.
Severn Trent are replacing broken main sewers along Queens Road just outside the clinic from 7th April for up to a week.
Traffic from Long Eaton (East Bound) will be able to access Mona Street from Queens Road where our car park is siutated as normal – just pass through the road closure signs.
Traffic from Nottingham to the clinic will not be able to pass WestBound along Queens Road. A diversion should be inplace so please leave plenty of time to get to your appointment.
Suggested easiest route:
From Nottingham drive through the road closure right up to the road works and turn right into Lower Regent Street, go to the end turn left and next left into King Street, follow road to end turn left back into Queens road, go through the road clourse sins and access Mona street on the right as normal.
This is changing daily please keep checking news page for details.
We are sorry for the inconvenience.
The clinic will be closed Good Friday to Easter Monday inclusive and will reopen on Tuesday 7th April 2015 at 08:00hrs.
For emergency advice call the help line on 07854707873 .
Please leave your name , telephone number and a short message and the duty chiropractor will contact you as soon as possible.
This emergency number is not for rearranging appointments.
Wishing you a healthy and happy Easter weekend with your family and friends.
Women can face very specific posture related challenges that can lead to problems with back and neck pain. Following some simple advice can make all the difference.
Tim Hutchful, chiropractor and member of the British Chiropractic Association comments “Large handbags are a fashion must these days but can pose a risk to posture and could potentially cause or contribute to back problems. Large bags can weigh up to 3kgs before anything gets put in it and this only gets worse as it is loaded up!”
Tim’s top tips:
o The lighter you keep your bag the better, especially if you have to carry it about all day. The most important thing is to check the contents of your bag(s) each day and only carry those items you need for the day ahead – it is surprising how many people carry unnecessary weight each and every day.
o If buying a single strap bag, make sure the strap is long enough so you can wear the bag cross body, enabling you to keep the bag and it’s weight close to your body. Remember to keep your shoulders relaxed when carrying a bag in this way.
o Avoid holding a bag with long straps high up in the crook of your arm or down towards your knees as this will put an uneven load on your body.
o There is no ‘maximum’ weight for a bag, as it all depends on the size and strength of the person and the style of bag used. Bags that distribute weight more evenly across the back will put less strain on the body, so something like a rucksack is always best as long as it is carried on both shoulders and the straps adjusted so that the bag is held close to your back.
Research carried out at Stanford University, USA
found that high heeled shoes, along with additional weight, may contribute to an increased risk of osteoarthritis.
Tim says “Our feet carry all of our weight and the shoes we chose have a lot to do with the way we walk and the pressure we put on the rest of the body. Feet need a surface which allows them to bend, grip and roll as you walk, which is difficult to do when constantly wearing heels. It would seem sensible to wear high heels only in moderation and look to lower the heel height you wear in order to avoid too many problems”.
Tim’s top tips:
o Tense your pelvic floor muscles. Keep your head upright and don’t stick your chest out.
o Put your shoulders back and chest in. Spread weight evenly over the whole shoe when walking.
o Don’t walk too fast, be elegant. If you think you’ll be in a hurry wear something flatter and more supportive and pop the heels in your bag.
Good footwear is important for your back health and soft-soled shoes that are supportive are the key. If you regularly wear high heels it is important to wear trainers or shoes with smaller heels from time to time.
According to Tim “Bras are like suspension bridges, you need a well engineered bra so your shoulders don’t take all of the strain and end up doing all of the work; spreading the load is important. Bras that don’t fit will affect the shoulders and chest and may cause back pain as you get older. It is so important to make sure a bra gives you enough support as possible. The message must be to get properly fitted for a bra and replace old ones when they start to lose their supportive properties ”.
Tim tells us “Restrictive clothing like pencil skirts and skinny jeans can stop the body from moving freely so when you perform certain movements in tight clothes regularly, this can lead to injury. When choosing an outfit each day, variety is key – wearing the same type of outfit every day could be restricting the same part of your body, putting unnecessary strain on it – it’s important to share the load.”
Tim’s top tips:
o Keep your outfit styles varied: Try and avoid wearing the same outfit combination every day as this could restrict movement in certain areas of your body, which could then cause you injury.
o Try to match your clothes choices to the tasks of the day. Tight, restrictive clothing will cause you more problems if you are going to be doing a lot of lifting and carrying, for example.
Beeston Chiropractic Clinic wins national quality award
Beeston Chiropractitc Clinic on Queens Road, Beeston, has been awarded the Patient Partnership Quality Mark (PPQM) by The Royal College of Chiropractors.
The PPQM is awarded to chiropractic clinics that demonstrate excellence in meeting patient expectations in a range of areas including accessibility, cleanliness and safety and patient communication. The decision to award the PPQM is made by a panel of patients and public who form the Royal College of Chiropractor’s Lay Partnership Group.
Principal Alex Newton is pictured receiving the award at a ceremony in London on 28th January from the Chair of the Royal College’s Lay Partnership Group, Mr Hew Helps.
Clinic Principal Alex said:
“The award of the Patient Partnership Quality Mark recognises this clinic’s commitment to meeting the expectations our patients have when they visit us for advice and treatment. Our aim is to continually improve our levels of service and we always welcome feedback from our patients to help us achieve this.”
Cold, wintry weather is sweeping the UK. Icy roads and pavements mean potentially hazardous conditions underfoot and a rise in injuries caused by slips and falls.
It is quite natural, therefore, for us to be wary when walking outdoors and adopting our ‘ice walk’; the problem is that an unnatural walking posture could cause as many problems as the icy conditions themselves.
Tim Hutchful, from the British Chiropractic Association, offers some top tips to stay safe and adopt a better ‘ice walk’:
Best foot forward
– It is a good idea to have two pairs of shoes, one for walking in the ice and snow, the other for indoors or whilst driving.
– Waterproof or other, lined shoes are preferable as are thermal socks, as these items will help keep your feet warm. Cold, numb feet are less able to sense and adapt to changing conditions.
– Footwear should have a solid and large, raised treads on the sole; essential for maximising your grip on the ice.
– Shoes with support features are important – walking shoes with a firm ankle support are ideal as they help prevent you ‘going over’ on your ankle and help you feel more stable in slippery conditions. If shoes have laces, they should be firmly laced to give a close fit without limiting the circulation.
What to avoid…..Wellingtons can be practical, but they often don’t give enough support and can be difficult to take off. Also avoid walking outside in leather or other, smooth soled shoes.
– Clothing should be warm and allow you to move freely. Anything that impedes you from walking ‘normally’ could make you more prone to falling over or lead to you walking in an unnatural way.
– There are things you can do to prepare yourself for better balance. Standing on one leg, as an exercise, is a great way to help improve your balance.
– When you are out and about, keeping your hands out of your pockets (use gloves) so that you can use your arms for better balance is a great idea too.
– Watch out for parts of the pavement that may have been in shadow or under trees, where there is more likely be black ice, but make sure you pay attention to what is ahead too!
If you do fall, try and curl up and ‘roll’ with the fall and stay relaxed, this will minimise any jarring to your body. Whilst it may be an automatic reaction, try to avoid putting your hands out to save you – this may cause wrist injuries.
Keep Your Wits
Try to avoid alcohol. Not only will you be more prone to feeling the adverse effects of the cold (because alcohol causes loss of body heat) but it may also cause you to take risks that you wouldn’t normally do and, of course, make you more unsteady on your feet. Keep topped up with warm drinks to keep your temperature up.
Looking for love this Valentine’s Day? New consumer research from the British Chiropractic Association (BCA) reveals that a perfect posture ranks highly on the attractiveness scale, with more than half (58%) stating that a good posture makes a potential partner more appealing.
Despite a perfect posture being high on the wish list for a perfect partner, almost a third (29%) of those people surveyed had been told they have bad posture.
Now the BCA is encouraging people to straighten up to help give them a chance of finding romance.
BCA chiropractor Rishi Loatey comments: “Maintaining a good posture is a major step in preventing back pain. When leading a busy lifestyle, the basic warning signs of back problems can go unnoticed but our survey showed that 40% of people are actively aware of their posture when they’re with someone else, so looking for love could be a great trigger to improving the way we hold ourselves.”
For those who have been told they have a bad posture, almost one in five (18%) admit that it bothered them and it seems the younger generation are the most self-conscious, with 24% of 16-24 year olds caring about what people think of their posture.
The picture changes across the UK; Glaswegians are effected the most with 27% concerned by others’ comments and this figure almost halves to 14% for those in Edinburgh. But it’s the Geordies who are the least bothered, with just one in ten (11%) phased by what people think of their posture.
“Out of those who received remarks about a poor posture, 30% spend the majority of their working day sitting, which is one of the biggest contributing factors to their less than perfect back and neck health,” added Loatey. “But you don’t have to be left on the shelf; there are lots of ways to help improve your posture.”
THE BCA’S TOP TIPS FOR A PERFECT POSTURE:
• Sit up straight & keep moving: Keep arms relaxed and close to the body and supported if possible if. Make sure the top of the screen is level with the eyebrows and the chair is titled slightly forward, allowing the knees to be lower than the hips and the feet to be flat on the floor. Try to limit yourself to forty-minutes sitting at a time and take regular breaks.
• Don’t drive yourself around the bend: There is almost twice as much pressure on your lower back when you are sitting incorrectly, than there is if you stand up. A relaxed and supported driving position reduces stress on the spine. Allow your seat to take your weight, make sure you are sitting as far back in the car seat as possible so it can support you fully.
• Get fitted: You need a well-engineered bra so your shoulders don’t take all of the strain and end up doing all of the work. Bras that don’t fit will affect the shoulders and chest and may cause back pain as you get older. Make sure your bra gives you enough support as possible.
• Footloose and fancy free: Good footwear is an essential part of having a good posture. Soft-soled, supportive shoes with good grip are recommended. If you’re a lover of high heels be sure to pack your flats for a night out and kick off your stilettos when sitting at your desk.
• At the end of the day: Try adopting a sleeping position that creates less physical stress on the back. For example, lay on your side and not on your front with your neck twisted. When you wake up, try some gentle stretches, before getting out of bed.
This is a FREE class provided for you, your friends and family to help you to understand about maintaining a healthy spine.
It will explain what Chiropractic is and its role in maintaining health.
It will also touch upon exercise, posture and diet, and the importance each have when looking after your spine.
Come along with friends and family to find out how to maintain a healthy spine and claim thier discount voucher for their first visit (terms and conditions apply).
For more info please contact the clinic on 0115 9225085.
Places are limited so please book early.
The fault on our system has now been resolved please call the clinic on 0115 9225085 for all future calls we apologise for any inconvenience this may have caused.
Just to update you, we are having problem with our telephone system for which we apologise for any inconvenience. The main telephone number has now been diverted to another line so you should be able to now contact reception on this. However, there are currently no facilities to leave answer phone messages. We are hoping that the system will be back up and running some time on Monday. Thank you for your patients.