August Challenge
Are you ready to add something new into your training routine – or even just to start a training routine?! This month we challenge you to look as these two different types of exercise that you can use to supplement your Chiropractic care, or just start something new that you have been meaning to!
If you have found a routine that works for looking after your spine and your health then that is fantastic, but here are Andrew’s two favourite online resources for guiding you through two different types of training.
http://yogawithadriene.com/
www.youtube.com/user/yogawithadreine
www.youtube.com/user/JDCAV24
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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
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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
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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.
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Choosing a balanced diet containing the right vitamins and minerals decreases our chances of developing deficiencies later on in life. The body’s structure relies on vitamins and minerals to ensure muscle tone (including the heart), healthy functioning of nerves; correct composition of body fluids; and the formation of healthy blood and bones.
A Healthy Diet Plan
Calcium
For bone, muscle and joint health try and include Calcium in your diet, which is essential for optimal nerve and muscle function and blood clotting.
Obtained from
Dairy products are rich in calcium that is easy to absorb. Non – dairy sources with equally absorbable calcium are green leafy vegetables from the kale family. Spinach, rhubarb, sweet potatoes and dried beans are rich in calcium but from these foods it’s not easily absorbed
Magnesium
Required for efficient muscle contraction and conduction of nerve impulses. Low magnesium levels in the body can affect the body’s calcium levels, putting bone health at risk.
Obtained from
Green leafy vegetables, unrefined grains and nuts. Small amounts are present in meat and milk. Large quantities of fibre in the diet and low protein intake can reduce the amount of magnesium able to be absorbed by the body.
Vitamin D
Essential for regulating the formation of bone and the absorption of calcium from the intestine. Vitamin D is a fat-soluble vitamin that functions to help control the movement of calcium between bone and blood.
Obtained from
Primarily from the action of UVB light on the skin. Food sources such as cod liver oil, sardines, salmon, tuna, milk and milk products contain small amounts of Vitamin D.
Vitamin C
The structure of bones, cartilage, muscles and blood vessels is provided in part and maintained by collagen. The formation of strong efficient collagen requires Vitamin C.
Obtained from
Citrus fruits, berries, tomatoes, cauliflower, potatoes, green leafy vegetable and peppers. Also important for producing strong collagen and therefore strong bone structure, is Folic acid. Folic acid is found in cereals, beans, green leafy vegetables, orange and orange juice
Antioxidants
Vitamin C is also a strong antioxidant and is capable of regenerating other antioxidants like vitamin E. The role of antioxidants is to mop up free radicals (the by-products of normal metabolism). Excessive amounts of free radicals cause damage to joint surfaces and muscle cell regeneration. Antioxidants reduce the potential of these free radicals to cause joint damage.
Obtained from
Antioxidants are vitamins A, C, E and the mineral selenium and are present in fruits and vegetables, the highest quantities are found in the most deeply and brightly coloured. Cartilage that lines the articulating surfaces of all joints is critical to joint health. Cartilage is the shock absorber of joints and is continually rebuilt if a source of raw materials is available. Supplements such as glucosamine sulphate can be added to a healthy diet to assist joints that maybe showing signs of wear and tear.
Essential fatty acids
Essential fatty acids (EFA’s) also reduce the degenerative changes in tissues and cells. EFA’s are unsaturated fatty acids such as Omega 3. They aid in decreasing the inflammatory response and help relieve pain and discomfort in joints and muscles.
Obtained from
EFA’s can be found in oily fish (sardines, fresh tuna, mackerel), flax seed and linseed.
Foods to avoid…
There are certain foods and substances that adversely effect the body’s use of minerals and vitamins. High saturated/animal fats, refined foods, white flour, white sugar, white rice, chocolate, carbonated drinks and fruit juices with high sugar concentration should be kept to a minimum if not weaned from the diet completely. Meat and dairy products should be kept within a recommended weekly amount. Dairy products as calcium sources should be varied with other non-dairy sources.
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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.
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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:
- You wake up feeling stiff or aching.
- You had a better night’s sleep somewhere else.
- Your mattress is misshapen or sagging.
- Your mattress creaks when you move.
- You can feel individual springs.
4 factors to remember when choosing a new mattress:
- Choose a mattress that supports your weight; a heavier person will need a more supportive mattress than someone who is lighter in weight.
- 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.
- 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.
- 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/
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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).
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Anyone who is a frequent flier will be quick to tell you that long-haul flights don’t do anything to help aches and pains. Cramped leg room, uncomfortable seating and being confined to a small space are all the aspects of long-haul flights which people dread, even more so when you already suffer from back pain. Did you know that according to a survey by Spine Universe, an overwhelming 88% of people report experiencing increased back or neck pain after a flight. But those flights don’t have to be a complete pain in the back! Our advice below should help prepare you for those long-hauls!
How to reduce the risk of back and neck pain before your flight
– Keep up a regular exercise and stretching regime, particularly in the week before, so your muscles are as relaxed as possible prior to your flight.
– Pack lightly so you don’t have the added strain of carrying or lifting your luggage
– Make sure you have ibuprofen or another form of pain medication in your carry on bag, ready to use if your back or neck pain becomes really uncomfortable
How to alleviate back pain during your flight
– Support your back and neck with small pillows or blanket throughout your flight
– Keep your knees and hips levels, as to reduce the stress on the lower back while you’re seated
– Walk up and down the aisles, and use the spaces at the ends to stretch out your neck, back and legs
– Stay hydrated! Keep drinking water throughout your flight to avoid dehydration, which in turn can cause joint stiffness and can make your journey more uncomfortable
Remember if you are on a long-haul flight, it’s important to keep moving around to prevent muscles and joints from stiffening up.
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Learn To Breathe To Reduce Stress
Our modern ways of living mean that our everyday lifestyle puts us in an almost constant state of excitement, whether we have something to be genuinely thrilled about or not! This can cause emotional problems including irritability, anger, and depression along with physical symptoms like headaches and stomach aches. Luckily, simply learning to breathe using certain techniques can help you to alleviate these issues. Many people that chiropractors see are suffering from stress in some way or another, whether this is muscular tension or poor sleep, both of which can impact heavily on day to day life. Practicing focused breathing exercises can help you relax and relieve the tension you’ve built up during the day and, done before you go to sleep, can help you slip off more quickly into a better quality sleep.
First, it is important to find a comfortable position for these breathing exercises. The most popular position for this is lying comfortably on your back, with a small pillow or book propping up your head, without straining your neck. If lying or sitting in an alternative position is more comfortable, this is fine too. The next step is to breathe using proper techniques. Ordinarily, throughout the day, you may tend to take small and shallow breaths. In contrast, breathing exercises involve taking deeper, fuller, longer breaths. A deep, relaxing breath should start in your stomach. If lying on your back, it can be helpful to place your hands on your stomach to feel it rise and fall with your breath. With deep breathing, your stomach, chest and collar bones may rise and expand, but your shoulders should remain still, without rising towards your ears. While doing this, it is important to focus on your breath. The point of breathing techniques such as this are to alleviate stress, not to give your mind the opportunity to dwell on stressful thoughts. Sometimes it can help to count each breath in and out, counting up to ten before beginning again. Alternatively, you might like to count each breath itself to ensure that you are breathing deeply. It is normal to count around 5-6 seconds in, hold for a few seconds, and exhale steadily. This is a great technique to practise in the evening and before bed.
During stressful incidents, you may tend to breathe shallow and quickly. This is effectively what happens in the fight or flight response and in times of stress can lead to hyperventilating. Therefore, when experiencing a stressful situation, at work, in traffic or with another person, it can help you dramatically to take a few deep breaths from your stomach to help calm down. Many people spend most of the day sedentary, sat at desks, and breathing shallow breaths. Taking just a few minutes a day to focus on breathing will help both body and mind.
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