All posts by Erin Wong

Exercise: The new prescription

These days doctors often ‘prescribe’ exercise as a way to maintain good health and with good reason. Being active not only makes us feel better, it can also help ease various symptoms and cut risk of disease.

Studies have shown that people in their late 70s who undertake at least 20 minutes of exercise per day need fewer prescriptions and are  less likely to be admitted to hospital than those who don’t. [1] Exercise has been shown to be as effective at lowering blood pressure as certain medication, as well as being shown to improve heart and gut health, memory and balance. The National Institute for Health and Care Excellence (NICE) recommends exercise 3 times per week between 45min to an hour, for 3 months for those with mild or moderate depression. The physical activity also stimulates our brains and helps prevent anxiety and stress, as well as increasing the lifespan and improving the quality of life.

1. For Living Longer – Jogging

A US study showed that adults over 65 who ran or jogged for at least 30 minutes 3 times per week were as healthy as young adults in their 20s.[2]This might not sound important, but your walking style is a key indicator of mortality, so the longer you can stay spritely on your feet, the longer and healthier your life should be. Meanwhile, another study found that light jogging (between 70-120 minutes per week) was linked to the lowest mortality rate compared to sedentary people and heavy runners – so little and often is key here. [3]

2. For Improving Memory – Dancing

A study from 2017 found that all exercise can help reverse the signs of ageing in the brain, but dancing more than any other sport.[4] The study, which focused on adults in their late 60s who took part in a weekly dance class, found that all participants showed an increase in the hippocampus region of the brain, which can be affected by diseases such as Alzheimer’s and dementia, as well as more general age-related decline.

3. For Back Pain – Active Therapies

Many GP appointments are connected to muscle and nerve problems- and these are often based in the back. If you suffer with back pain, you will know that it can affect your movement and sleep and leave you feeling quite low. Luckily, help is at hand in the form of gentle stretching.  Also, research shows that active therapies, such as chiropractic treatment, are a great option for managing back pain and to create optimal alignment, balance and symmetry.

4. For Depression and Anxiety – Walking

Science agrees – walking outdoors (especially in groups) has been linked to a reduction in stress and a boost in mood, particularly for those who have just been through a negative life event such as serious illness or loss of a loved one. Brisk walks have also been shown to help women deal with the anxiety and stress that’s sometimes associated with menopause. Movement helps your brain to release endorphins, feel-good hormones that can reduce the perception of pain as well as depression or stress.

5. For Bone and Muscle Health – Weight Training

Experts are increasingly suggesting a bit of strength training goes a long way when it comes to better bone and muscle health. As we get older, we start to lose muscle mass, which can leave us prone to falls, as well as making it easier to gain weight. So think of strength training as insurance for your later life. While this could mean leading to lift lightweights at the gym, it can also mean strength exercises using your own body weight – such as sit-ups or squats. It’s really never too late to start. A study of 90-year-olds found that 12 weeks of strength training improved their muscle tone, ability to balance, general power and walking speed.

Don’t forget 150 minutes (just over 21 mins daily) is the minimum moderate exercise the NHS recommends for adults to stay healthy! And the best part is, it’s freely available to most of us, small things make a big difference. Movement is the new medicine!

Chronic stress can have a negative effect on our physical health as well as our mental wellbeing. It can play a role in our susceptibility to illness and disease, but also in day-to-day functional problems such as pain and stiffness.

There are many steps we can take to improve our ability to cope with stress; nutrition is one of them. Find out what and how to eat to better manage stress…

Balancing your blood sugar

To cope well with stress, we need our food to provide us with balanced, sustained energy. Foods that quickly break down into glucose and are quickly absorbed – such as sugary foods and fast-releasing carbohydrates – may give us a burst of energy, but can cause our blood sugar to peak and then dip. This can actually increase our body’s stress response and stress hormone levels, as well as making us feel irritated and out of control.

Here are the three fundamental steps to balancing your blood sugar:

1. Eat primarily whole foods: vegetables, animal foods (eggs, fish, unprocessed meat, unsweetened dairy foods), nuts and seeds, beans and lentils, and some fruit. Avoid sugary snacks, refined carbohydrates and other processed foods such as breakfast cereals
2. Making sure every meal includes a good serving of protein, healthy fats, and complex carbohydrates. The primary protein foods are the animal foods mentioned above, and nuts and seeds, and beans and lentils. Healthy fats are found in nuts and seeds, oily fish, avocadoes, and coconut. Complex carbs are found in vegetables, whole fruit (i.e. not fruit juices), whole grains, beans and lentils
3. Eat regularly. Skipping meals or leaving too long between meals can cause your blood sugar level to drop too low, which can also trigger a stress response

Getting enough food

As well as eating regularly, getting enough food is important when you’re dealing with stress. Going on a weight loss diet – whether it’s low-calorie, low-carb or low-fat – during a stressful time can be particularly bad for your stress levels. Instead, now is the time to focus on balancing your blood sugar as outlined above, by eating regular meals, getting enough protein, healthy fats and non-starchy vegetables and cutting the refined carbohydrates and junk foods. You should find it easier to manage your weight – or lose weight – by eating in this way anyway.

Healthy snacking

Although regular snacking is not the best thing for everyone, it can be helpful if you’re coping with stress, again by helping to keep your blood sugar on an even keel. Your snacks need to be based on whole foods, and contain some protein and complex carbohydrates.

Examples include:

• Two or three oatcakes with one of the following: a tablespoon of hummus, guacamole, cottage cheese, half an avocado, a hard-boiled egg or a teaspoon or two of nut butter (e.g. almond butter).
• A pot of natural yoghurt (without added sugar) with some berries and/or a tablespoon of pumpkin seeds mixed in.
• A wedge of left-over home-made frittata/omelette.

However, you shouldn’t need to be snacking more than once between meals; constantly ‘grazing’ can have a negative effect on your weight and your digestion!

Magnesium-rich foods

The mineral magnesium plays a vital role in our psychological health, including our mood and how well we cope with stress. It’s thought that both physical and emotional stress can increase the body’s need for magnesium; and that having a low magnesium to calcium ratio can actually increase the release of stress hormones such as adrenaline.*

The best food sources of magnesium are green leafy vegetables such as kale, chard and spinach; seeds and nuts; and whole grains – especially buckwheat and rye.

B vitamin-rich foods

Like magnesium, B vitamins also play a vital role in our energy as well as our psychological function.

The various B vitamins are found in different foods, but the best all-round sources include eggs, oily fish, organ meats (especially liver), seeds and nuts, and beans and pulses. Luckily these are also foods that are great for our blood sugar balance!

Avoid overdoing stimulants

Many of us turn to stimulants such as tea and coffee when we’re feeling stressed. But stimulants of any kind also trigger the body’s stress response. Try to keep your coffee consumption in particular to a minimum. Tea can have a gentler stimulating effect so can be better tolerated, but keeping it to one cup a day can still be advisable. Try to introduce calming herbal teas such as chamomile and spearmint – especially later in the day.

Note that alcohol can also act as a stimulant as well as a relaxant. It also disrupts your blood sugar balance. Keep alcohol to a rare treat and stick to one drink only.

Whether it’s being told to sit up straight or stop slouching, there’s many reasons why we were told to keep an eye on our posture growing up. However, as adults, we sometimes form bad habits and forget the importance of good posture.

Whether it’s physical or mental health, posture plays an important role in our overall health and has a variety of benefits.

Poor posture

Posture refers to the position of your body when you are standing or sitting and, more specifically, how your spine is aligned with your head, shoulders, and hips.

Poor posture occurs when the spine is not positioned in a neutral alignment. This could mean the curves in the spine are more emphasised than they should be. For example, by hunching over with your head forward. A common cause of this is ‘tech neck’, which results from us hunching over cell phones or computers.

Poor posture results in the joints, muscles and vertebrae being in stressful positions and, over a prolonged period, can have several negative impacts on your body.

Good posture

The back has three natural curves: at the neck, mid back, and lower back. Good posture maintains these curves by ensuring your head is above your shoulders and the top of the shoulders is over the hips.

It can sometimes feel uncomfortable or awkward to adjust your posture because bad posture doesn’t always cause pain or discomfort.

Here is a quick reminder for how to maintain posture when sitting or standing:

• Sitting: the feet should rest flat on the floor, with even weight on both hips and your back should be mostly straight. The shoulders should be back and relaxed, whilst the ears line up over the collarbones.
• Standing: the legs should have a slight bend in the knee so they are not hyperextended or locked, and weight should be evenly distributed. The shoulders should be down, and the spine and pelvis remains in a neutral position.

Physical benefits of good posture

There are many physical benefits associated with good posture, some of which are listed below.

• Reduced back pain

Standing or sitting with poor posture for prolonged periods of time places additional stress on your lower back, which can be a common cause of back pain.

• Less tension in the neck and shoulders

Particularly for ‘tech neck’ where the head is in a forward position, there can be additional strain on the upper back, shoulders, and neck. Good posture ensures the joints and ligaments are less stressed.

• Fewer headaches

Poor posture can be the reason for tension headaches because it increases muscle tension in the back of the neck.

• Lung capacity

Slouching compresses the lungs, so correcting your posture enables more space for your lungs to expand.

• Improved strength

Maintaining good posture means using your muscles and keeping them engaged, particularly the muscles in your core and upper back.

Mental benefits of good posture

• Increased energy levels

Good posture encourages the muscles to be used as they’re intended, rather than wasting energy. This means you will feel less fatigued.

• Increased confidence

Together with increased energy levels, good posture can make you look taller and more toned, which can boost your self-confidence.

One of the most likely times women will get back pain is during pregnancy and for men and women it is when there is an infant in the house needing to be picked up and carried. Both these times are paradoxically when you would like your back to be functioning at it’s best.

Caring for an infant puts stress on your back. Initially, you may be lifting the 7 to 10 pound baby up to 20-30 times a day. By the time the child is a year old, you are lifting and carrying around 17 pounds. Two years later, you will be lifting a 25 to 30 pound child.

Here are some ways that new mothers and fathers can help reduce their risk of injury and back pain.

Safe lifting, the basics: Stand with your feet at least a foot apart, this will give you a stable base of support. Keep your back as straight as possible and bend your knees. Do not stretch your arms out straight to pick up the baby. Bring the baby close to your chest before lifting.

Lift using both arms and your thigh muscles, which are amongst the largest and strongest muscles in the body. To pick up a child from the floor, bend at your knees-not at your waist. Squat down, tighten your stomach muscles and lift with your legs. When carrying and moving a child, pivot with your feet until you are facing your destination then lower the child into the crib or onto the floor by bending at the knees, with a straight back.

Carrying: Hold your child in an upright position, directly against your chest. Carrying a child on one hip creates postural imbalances that can lead to low back pain over time. Consider using a ‘front pack’ to carry the baby when you are walking.

Exercise for women:   Begin exercising again soon after delivery to restore muscle tone to the abdominal and back muscles. While the baby is napping, take 10 minutes to do stretching exercises on the floor each day. This will help restore hip and back flexibility. Try to return to your normal weight within six weeks after giving birth. If you had a Caesarean-section (C-section) delivery, wait six weeks or until you get the permission of your obstetrician before you begin exercising.

Breast feeding: To avoid upper back pain from breastfeeding, bring the baby to your breast, rather than bending over the baby. While you are nursing, sit in an upright chair rather than a soft couch.

You might love going on road trips but be aware that you may be setting yourself up for future spinal problems.

With back pain being the number 2 reason why we visit our GPs and costing the NHS £1.3Million per day, it is not surprising to see that over 60% of drivers in this survey agreed with the statement ‘my car seat can make my back ache worse after a long trip’ and maybe more importantly, over 40% of drivers said that the car seat was the main cause of their backache.

According to a recent survey commissioned by AutoExpress magazine, a poor seating position in your car can lead to both back in neck problems while a slouched position can also compromise your safety.

Local Chiropractor from in explains; “a slouched position can alter the way you wear the seat belt, reducing its effectiveness while an uncomfortable car seat can also lead to driver distraction and loss of concentration.”

So how should your car seat be set up to protect your back and neck?

Top tips:

1. “Make sure that your car seat is not too far away from the pedals. When you fully depress the clutch your legs should remain slightly bent.”

2. “Make sure that your backrest is not tilted back too far. Your elbows should be slightly bent when you position your hands correctly on the steering wheel in the ‘10 to 2 position’.”

3. “Make sure that you increase the lumbar support as much as possible to support the natural arch in your back to avoid slouching. If you do not have a lumbar support built-in, you can use a portable, dedicated lumbar support cushion or roll up a towel and put it behind your back.”

4. “Make sure that the top of your headrest is above the top of your ears. If it is too low it can increase the risk of neck injuries in case of an accident.”

5. “Now, stretch yourself up and make your spine as tall as possible sitting in an ideal posture. Set the rearview mirror so you can just about see the traffic behind you. This will help to correct your posture every time you look in your rearview mirror, because if you slouch you will not be able to use the rearview mirror.”

6. “Make sure that your seatbelt is correctly positioned. If possible, adjust the height so it is not sitting on your neck and according to the Royal Society for Prevention of Accidents (RoSPA), the belt should be worn as tight as possible, with no slack and the lap belt should go over the pelvic region, not the stomach.”

7. “Why not call in to the clinic and speak to a chiropractor if you are concerned about your spinal health and get your car seat checked as part of our service.”

Whether you have a deadline to meet, an appointment to book, or simply remember to pick up bread on the way home, we are all guilty of succumbing to the pressures of a never-ending to-do list.

Our fast-paced and demanding lifestyles mean we tend to put the majority of our thoughts to the back of our minds. However, when we are not able to recognise the relevance or influence of individual thoughts they can filter into the physical body as muscle tension or inflammation, which is why I recommend the practice of mindfulness.

Mindfulness is the practice of becoming aware of yourself in the present moment, enabling you to identify how you feel inside and out. With this mind-body approach, you can clear your mind of negativity and unnecessary strains and ultimately, help against physical aches and pains.

It allows you to understand your pain and teaches you how to let go of any anxiety associated with it, as these thoughts can contribute to increased tension, forming a vicious cycle of increasing pain.

As well as stress and chronic pain, mindfulness can help combat anxiety, sleep, and eating disorders. Mindfulness increases positivity and energy levels which encourage healthier life decisions, improving your overall sense of wellbeing. So not only are you likely to make better food choices but you should be able to finally relax when it comes to getting a good night’s sleep too.

I recommend you simply take 10 minutes out of your day to practice mindfulness, by working on five basic tips.

1. Sit comfortably and relax
2. Focus on your breath
3. From your head to toes, bring awareness to each body part
4. Identify any sounds or smells and let them pass
5. Acknowledge and accept how you feel emotionally

Chronic back pain has been called a modern epidemic- so how do we help prevent and manage it?

Back pain is the second most common reason to visit the GP, after skin conditions, and almost eight out of 10 of us will suffer from it at least once in our lives. It’s also the number one cause of sick leave – and sufferers are getting younger.  It rarely has a serious cause, usually being brought on by bad posture, awkward sleeping positions and other lifestyle habits.

Exercise is one of the best ways to help reduce back pain and keep it from returning. Most minor cases of back pain can be reduced with regular exercise and tailored workouts.  Stretching, strengthening, and conditioning exercises can result in stronger muscles that support the spine and your body’s weight. When your body’s skeleton is supported, you are less likely to suffer injury and back pain. 5 great exercises to beat back pain:

Pelvic Tilt

You need to take care of the core muscles that support your spine. There are many workouts for back pain that do this, and your doctor or therapist should be able to give you specific advice and training for your unique back pain condition.

A good example of a safe strengthening exercise is the pelvic tilt. To do this exercise, lie on your back with your knees bent. Tighten your stomach muscles until you can press the small of your back flat against the floor. Hold the press for about five seconds and repeat up to 10 times.

Stretches

Keeping your core muscles limber is as important as keeping them strong. Two good stretching exercises are the knee-to-chest and the hamstring stretch.

To do the knee-to-chest, lie on your back with knees bent and feet flat on the floor. Bring one knee up to your chest and use your hands to pull the knee close while flattening out your back; then repeat with the other knee. The hamstring stretch is done from the same starting position. Pick up one leg with both hands placed behind your knee and then straighten your lower leg. These stretches should be held for about 20 seconds and repeated five times. Be sure to warm up before you stretch.

Stretches to avoid: One of the worst stretches for a person with back pain is bending over to touch your toes while keeping your legs straight. Even worse is bouncing while trying to touch your toes. Other bad workouts for back pain are ones that require you to bend or twist with any type of weight in your hand.

Water Workout

An aerobic exercise is any exercise that uses the big muscles of your body in a rhythmic and repetitive way. Aerobic exercise can get blood flowing to your back muscles, which can really help them recover from injury and increase their strength. Walking is a good low-impact aerobics choice for your back, but swimming may be an even better workout for back pain if you get backaches.

In general, swimming is an excellent form of low-impact aerobic conditioning that is easy on the back and spine, with swimming there is practically no impact on the spinal structures. The water supports the body, relieving stress on all joints in the body.

 Yoga and Pilates

Three all-around good workouts for back pain are Yoga, Pilates and working with an exercise ball. Yoga and Pilates are great because, as long as your teacher knows your limitations, they can be adapted safely for most people with back pain.

Yoga and Pilates are both fantastic mind-body workouts that can dramatically improve your overall fitness and wellbeing if a regular practice is put into place. In terms of flexibility, both workouts can improve overall flexibility as well as increasing spinal flexibility. Increasing spinal flexibility will really help to improve your fitness performance, in addition to helping prevent injuries.

Pilates focuses on spinal flexibility through articulation of the spine. It is excellent as a strengthening exercise and supporting your back. Pilates and Yoga stretches benefits include improving your posture, helping support the spinal column and alleviating back pain. However certain postures such as deep back bends and cobras can be a bit risky, especially if you suffer from any back pain.

Millions of people throughout the world deal with negative effects of lower back pain which can come about for a multitude of reasons including exercise, work, chronic illnesses, bad posture, standing for long periods of time and even sleep.

When you go to sleep, you lose conscious control over your body and you can potentially end up tucking your pelvis in or twisting your spine.  Any existing back pains can get further aggravated, resulting in a restless night.

Here are some sleeping tips that can help prevent stresses on your spine, keep your back relaxed and create a healing environment.

Buy a good pillow

Be sure to have a pillow that supports both the head and the neck. Finding the right pillow is crucial in keeping your spine in complete alignment throughout the night. Make sure the pillow is sturdy enough that your neck is aligned with the rest of your spine, while sleeping on your back or side. Be sure the space beneath your neck is completely filled to support its curve. Double check that the pillow is firm enough to support this alignment throughout your sleep.

Find a good sleeping position

An important element in dealing with lower back pains while resting is your sleeping position. You want to be mindful of your spine’s resting position and try your best to keep it neutral.

Sleeping in the fetal position with knees drawn towards the chest at 90 degrees, is a good sleeping position. Sleeping on your side also helps keep the neck in line with your spine. Keeping a pillow between your knees also helps to stabilise the hips. If you prefer to sleep on your back, be sure to properly align your body from head to toe and prop your knees up with a small pillow.

You can also take a reclined position by keeping one leg straight and the other one bent at the knee. This slight incline helps to relieve disc problems. A shallow pillow also helps to reduce back pressure. 

Don’t stay in one position all night

Don’t be scared of switching your sleeping position throughout the night. It’s natural — and desired — to move some during your sleep. All sleeping position, even if it’s an acceptable one, can put too much pressure on your back if you stay there all night.

Select the right mattress

Overly soft or firm mattresses can potentially cause lower back pain and aches in other parts of the body. A medium-firm mattress is generally accepted as a well-supportive option. It has an even surface and reduces body aches and pains.

Restorative sleep is crucial when trying to reduce your back pain. Learning how to sleep with lower back pain can take some time to get used to. Keep in mind these tips to help you get more restful, repairing sleep each night.  

It could help to pay a visit to your local chiropractor to learn more about the best sleeping positions for you.

Spine health is all about mindfulness and constant care. Maintaining a healthy spine, will make everything you do in life a bit easier. Here are some tips on how to keep your spine healthy.

If you can, stretch every single day. Always warm up for 3-5 minutes before you stretch fully.  Remember, never stretch cold muscles. Usually after a run or workout you are able to stretch more intensely. 

Over time, our muscles and tendons become used to the motions we most regularly perform, tightening up if they are not continually stretched out. The more flexible they remain, the less chance you’ll suffer from a pulled muscle.

Along with staying limber and flexible, you’ll need to make sure your back muscles are strong enough to help you maintain proper form for the entirety of your workouts. Even a few moments of slouching can lead to a pulled back or slipped disc which is not good for spine health.

Try a few weight-lifting and core strengthening exercises at least a few times a week.

Working the body is great but make sure that rest days are taken seriously. Whether you’re practising for marathons or just getting your thirty minutes of activity in, many people forget just how important rest days are. 

By not working out on certain days, the body is able to repair damage while simultaneously making your muscles stronger. Too much exercise means this healing doesn’t happen. Make sure you have at least one day a week set aside for rest and repair.

Good spinal health is directly related to a good diet and staying hydrated. Providing your body with necessary nutrients, vegetables, fruits, whole grains, and nuts are required. With these, the body can better heal areas that are injured or are showing signs of injury.

Be sure to practice these tips for a healthy spine.

As the weather inevitably is starting to get colder, if you have back pain it is important to educate yourself on everything you need to about how this weather will affect it.  So, what do you need to know?

During these cold winter months, it is essential that we are looking after our health as we are more prone to illnesses during this time. One of the main things which affects a large number of the people is back pain, and this also tends to flare up throughout the winter months. One of the ways in which our muscles respond to the colder weather is to stiffen. This is perfectly natural however, if you are someone with a pre-existing back condition, this might affect you. If you are one of these people, chiropractor suggests these simple exercises to loosen up the muscles and ligaments:

• Cobra Stretch – Lie on your front and push yourself up with your arms. Your back should be arched and you should always make sure your feet are together and that you go as high as possible with your shoulders
• Lower Back Twist – Lie flat on your back and bring your knee up to your chest. With the opposite arm, pull your bent leg across to the other side of your body. You should feel a nice stretch on your lower back.
• Lying Lower Back Stretch – Lie flat on your back and use your hands to pull your knees in and up to your chest. Hold this position for at least 15 seconds (as with all other positions).

Another element of the colder weather, which should be kept in mind, is the impact of darkness on your health. Coming to work in the dark and also leaving work in the dark can have an impact on mental health, and may potentially lead to seasonal depression. If this is the case, seasonal depression can also make pain seem worse than it actually is. It might be wise to consider taking some vitamin D3 supplements to ensure that you are getting the nutrients you need.