Foam Rollers can really help if you are feeling sore after exercise…
Foam Rollers
The New Year is always a good time to take up a new sport or start exercising again. If you have had quite a long break please don’t try and go straight back to what you were used to. Its amazing how quickly fitness can decrease and it needs to be built up gradually to avoid injury. Before and after exercise it is really important to stretch and use something like a foam roller on your muscles. This should help prevent the muscles being as sore the next day and will aid recovery. A hot bath can also be beneficial as well as massaging the muscles.
If you have a roller try and use it a couple of times a day especially on any muscles that are sore or tight – its amazing the difference it can make.
Rollers are easy to buy off Amazon or we sell them at Attend2Health. I keep mine behind the sofa so its easy to use when I’m watching TV in the evening.
Below are some ideas of how to use a foam roller.
Happy New Year!
Has the festive period taken its toll and you are starting 2019 determined to be fitter and healthier?
January often sees a surge in gym membership with people wanting to loose some unwanted weight or fulfilling a new year resolution to live a healthier lifestyle.
It’s great to want to get moving so here is some advice from the BCA
• Seek professional advice to check that there are no medical reasons why you should not exercise, particularly if you are not normally physically active.
• Remember to warm up and warm down before and after any activity. Start with less strenuous activity like walking or jogging and finish with some light stretches at the end of an exercise session – this may help minimise muscle stiffness and reduce the chance of muscle strain.
• Keep well hydrated by drinking plenty of fluids before, during and after exercise – this will help your muscles work more efficiently and will reduce aches and pains after exercise.
• Make sure you wear the right attire for your chosen activity and the appropriate footwear for the type of exercise you are doing – most specialist sportswear retailers will be able to advise you on this.
• If you are enrolling in a gym, make sure you receive training on any equipment and, if you are signing up to a programme, try and make sure you get proper training, advice and ongoing supervision.
Exercise can be a great way to help back pain but seek advice if you are in pain or unsure what exercise to try. Getting fitter is a great way to help your body but try and find something you enjoy as then you are more likely to continue doing it for a long time.
Our Sports Therapist Becky does one to one Pilates and rehabilitation sessions which are a great way back into exercise and our physiotherapist Joanne can also help with an exercise routine too.
Exercises
We offer a free 15 minute chat so if you are unsure of where to start have a chat to one of our practitioners. Just call 01763 87 80 87. We are open 7 days a week.
Christmas Opening Hours
I just wanted to write and thank all of our wonderful patients and supporters over this past year. I am so proud of the clinic and the fantastic reputation it has. My main focus has always been putting patients needs first and making sure they get the best treatment possible.
Here are the Christmas opening hours as I realise pain doesn’t stop for Christmas.
Here’s a funny video to wish you Merry Christmas!
Christmas Present Ideas…
Are you starting to think what to get people for Christmas? Do you want to get them something different but no idea what? Why not pop in to Attend2Health.
If someone you know has low back pain Louise has a new book out on low back pain with lots of tips and things to do to help. You could always combine the book with a gift voucher for a sports massage or an examination with a chiropractor or osteopath.
We also have a fantastic pillow which is adjustable. This means you can increase or decrease the amount of filling to find the most comfortable solution for you. The usually retail for £79.99 but we sell them for just £48.99.
Our back supports are also a great gift if you have a sofa which isn’t very supportive or a deep chair at work. These are priced at £29.99.
We stock these balls call Miracle balls which you lie on to give yourself a massage. They come with a little book of exercises to do with the balls and are a great way to keep your muscles from tightening up. These are priced at just £14.99.
Another great gift is our lightweight massagers. These have a retail price of £58.99 but we sell them for £39.99. These work so well at reducing tension in muscles you only have to use them for a few minutes a day to really notice the difference.
I hope you find this useful but if you want to try any products just let us know. We offer a free one week trial of our pillow and back supports to make sure they are right for you.
Book Launch!
I am excited to announce the launch of my book on Low back pain is happening this Thursday at 7pm-8pm in the Buntingford Library.
My book has been written to try and cover all aspects of back pain from common causes to different aspects that need to be looked at from the physical side, mental health and social side to back pain.
Luckily most episodes of back pain are short lasting but for the unlucky few it can cause pain for a lot longer and so it is important to have lots of coping strategies.
At the book launch I will be giving a short talk with the opportunity to ask questions along with drinks and nibbles. Everyone is welcome to attend.
There will be the chance to buy my book at the discounted rate of just £9.99.
It would be wonderful to see you there. For more information call 01763 87 80 87 or visit www.low-back-pain.co.uk.
New Book Out Soon!
My Book on Low Back Pain.
I am excited to say I have written a book on low back pain which should be out in the next few weeks. My website low-back-pain.co.uk has more information but the book shows people exercises and things they can do to help their backs.
I was given a preview copy of the book last week so I am just making a few last minute alterations before it is officially published.
The book will be available to purchase from the clinic, the endless bookcase or amazon.
It is important to look not only at how you can improve the physical health of your back but your mental health is extremely important too. Addressing factors in your life such as stress or doing too much can be just as important in your recovery.
‘Communication is key when it comes to ensuring that patients are able to access clear and reassuring information, this resource simply explains to patients how they might best understand their back pain.’
President of the British Chiropractic Association Catherine Quinn.
I will be holding a launch party soon so watch this space.
We’re in the Final!!!
Best Business Women Awards 2018 Finalists announced.
The Best Business Women Awards have announced their finalists today for 2018. The business world is full of talented and dedicated female entrepreneurs who not only run successful businesses but in many cases also juggle the needs of their families. The Best Business Women Awards are designed to recognise the achievement of those women across a wide range of business categories and is open to any female business owner UK wide.
Local businesswoman Louise Hampton from Attend2Health has been shortlisted as a finalist in the Health and Wellness and Customer service categories. Louise stated ‘I am so excited to be shortlisted in two categories this year. Not only is the clinic up for the award of Best Health and Wellness Clinic but also for the Best Customer Service. We really try our best to provide the greatest experience for our patients and it is so nice when this is recognised.’
Debbie Gilbert, organiser of The Best Business Women Awards said ‘Now in our 4th year we have seen the number of entries triple since we launched. The standard of our finalists is exceptionally high. We are delighted to receive entries from female entrepreneurs from throughout the UK, from women who are real trailblazers in their industry. This is a tough competition judged by business experts. To be a finalist is a major achievement. Finalists have been selected for their business acumen, determination, creativity and tenacity. Almost 90% of start-ups fail in the first 3 years and all our finalists are all shining examples of being successful entrepreneurs who have proved their success to our judges.’
The gala final of The Best Business Women Awards will be held on 11th October 2018 at Tewin Bury Farm, Welwyn, Hertfordshire, the winners will be announced at the final.
Understanding pain…
Pain is a symptom we are still trying to understand. At a cellular level nerve cells called neurons transmit impulses down a nerve. The inside of the cell is usually negatively charged however, when an impulse is sent from a cell body, sodium ions flood into the cell and the impulse is transmitted down the nerve through a series of action potentials. Usually neurons do not fire an action potential unless stimulated to do so.
When a nerve is injured however, it can repeatedly fire and become hypersensitive. Or it can sit just under the threshold, so that the slightest thing makes the neuron fire, such as a small movement, extra stress or heat.
Many things play a part in the pain process. You may have pain in your leg one hour but not the next. Or sometimes you can be tickled and sometimes not. There are so many things that can affect the outcome.
Pain can be seen as a circular model, where the pain can start anywhere along the circle and can be changed by the different inputs and feedback. The following figure shows how so many things impact pain.
Due to the circular nature this is how chronic pain can ensue long after a tissue injury. Not only do you need to look at healing the physical injury, stress and your mental health can also have an affect on pain. Things like doing meditation or mindfulness can really help pain levels as well as addressing any tension in muscles such as trigger points. Massage or using a massager can really help to reduce these.
To book a free chat or for more information call 01763 878087.
Things that might aggravate your back…
Low back pain is a symptom and is usually taken to be where you are getting the pain, from the lower rib margins to the buttock creases and can also include pain into one or both legs or include neurological symptoms in the lower limbs. It is rarely possible to find the main cause of the low back pain. Low back pain tends to have many dimensions from the biophysical component to the psychological and then the social impact as well.
Risk factors for reporting low back pain:
- Diabetes and chronic conditions
- Smoking
- Low levels of physical activity
- Being Overweight
- Physically demanding job
- Genetic predisposition
- Being tired
- Suffering from anxiety or depression
Information taken from Lancet low back series working group, 2018.
If you experience back pain it is important to look at what you do in your everyday life that might be aggravating your back.
- Do you spend a lot of time sitting?
- Do you have to carry heavy loads?
- Do you have to bend a lot?
- Do you spend a lot of time driving?
- Are you overweight?
- Do you sleep on your front?
- Do you look after small children?
- Have you had an accident or jarred your back in the past?
- Do you play any impact sports?
- No time for myself?
- Am I stressed?
If you answered ‘yes’ to any of these questions, that might be what is contributing to your back pain. See if you can make little changes to your life to help your back. Doing some exercise like pilates or tai chi could help strengthen your back and enable it to cope with everyday tasks.
For more information or to book a free chat call 01763 878087 today.
What is sciatica?
Ever wondered what sciatica actually is?
Sciatica is usually the name given when the sciatic nerve is irritated or compressed in some way, causing pain down the back of the leg where the sciatic nerve runs. There are lots of different causes of sciatica but the main ones are either a disc pressing on one of the nerve roots or piriformis syndrome where the piriformis muscle presses on the sciatic nerve.
Here is a picture showing where the sciatic nerve runs and why pain, tingling or numbness can be felt all the way down to the foot.
Is a disc involved?
A disc would affect a nerve as it leaves the spine and depending on how much the disc is bulging effects how far down the leg the pain is felt. Discs can also cause weakness in the muscles and the loss of reflexes. If you ever experience pain down both legs with problems going to the toilet you must seek medical attention as soon as possible as it could be something called cauda equina.
The piriformis muscle
This next diagram shows where the piriformis is and how close it lies to the sciatic nerve. Therefore if this muscle is in spasm it is more likely to affect the sciatic nerve.
If you suffer from pain in the back or leg why not give us a call and see if we can help. We can do some orthopaedic tests to help us work out where your pain is coming from and the bast way to treat it. You will then know how to manage your pain and how to prevent it coming back with advice on the best exercises to do along with treatment such as massage if a muscle like the piriformis is involved or treatment to reduce the inflammation in the spine.
To book your free chat call 01763 878087.