‘I just bent over and my back went!’
This is a saying I hear a lot. Someone simply reaches for a piece of paper or bends to pick a toy off the floor and their back goes. It can be very frustrating and hard to understand why something so simple can cause so much pain.
Usually however the cause can be a build up over time with that last reach being the final straw. Think of you spine a bit like a paper clip. You can bend it forwards and backwards a number of times no problem and then all of a sudden it just snaps and this can be the same with the ligaments and muscles around the spine or with the discs.
Before the back finally goes sometimes you can get a few twinges. Think of these as warning signs and look back on things you have been doing recently. Try to change the everyday tasks you do like loading the dishwasher or how you watch television to try and minimise the pressure on the spine. Make sure you take regular breaks to walk around as the back has a relatively poor blood supply and so gets its oxygen from you moving around.
Bending to unload the dishwasher.
At Attend2Health we offer a free 15 minute chat to see if we can help or to give advice. If you do get any twinges why not come and see us to see if we can prevent your back from going.
Simply call 01763 878087 and book an appointment today!
How to prevent a fall
As we get older or after an injury our ability to balance decreases. This means if we trip on uneven ground or wobble on an ankle we are then more likely to fall over rather than being able to catch our self and correct the wobble.
Things to look for in the home:
1. Have you got any loose rugs you could slip on?
2.Do you make sure you have well fitting slippers for indoors?
3. Don’t walk in a darkened room
4. Keeps floors clean and tidy
Below are some exercises to try which will help to improve your balance. Try to do the exercises everyday – once you are confident at doing the exercises you could try them whilst brushing your teeth as that will act as a good memory aid.
How to look after your back in the garden
Starting work in the garden? – here’s some tips to help your back
Winter hibernation is coming to an end and many will be starting to think about Spring gardening jobs. It’s great to get outdoors and blow the cobwebs away but take care of your back with our great advice.
Clothes
– Don’t wear clothes that are tight or could constrict your movement.
Warm Up
– Gardening is like any other exercise; you need to warm up first. Don’t go straight into the heavy work; start off with lighter jobs as this will lessen the chance of muscle strain.
Take a break
– Vary your activity by spending no more than 20-30 minutes on any one thing and make sure you take regular breaks.
Clever spring pruning
– Get as close as possible to the things you are pruning and avoid overstretching to reach the area you are dealing with.
– Invest in some long handled secateurs to reach plants and bushes that are beyond normal reach.
Plan ahead
– If you are planning a trip to the local garden centre store to buy heavy items such as compost, buy smaller bags rather than one big bag as they are easier and safer to carry. Better still, have it delivered direct to your home.
– Don’t lift with your arms straight out, keep the elbows bent and to your side to minimise the stress on your back.
– If having items delivered, have them unloaded as close to where you need them as possible; this will save the effort of moving them again.
– A specialist garden trolley might be worth investing in to move these sorts of materials around, especially if you have lots of patio pots to move around as well.
If you do start to suffer from back pain – book a free 15 minute chat with one of our practitioners and they can let you know if it is just an ache which will go after a day or two or whether any treatment maybe needed to help it. Don’t suffer in pain call 01763 87 80 87.
Why use a foam roller?
Ever wondered what foam rollers are for? Here’s a bit more information:
Foam rolling is another way to help stretch out your muscles and stop them becoming too tight. Its just like you are giving yourself a massage and can be great to use after exercise or in between treatments if you are recovering from an injury.
Our practitioners can show you some exercises especially for you and we sell the foam rollers at the clinic. I have also made a short video below showing a few exercises you can do with a foam roller. If you are finding the exercises painful try to take more weight off of the area you are rolling and gradually increase the pressure through the roller. A smooth roller will be easier and then once you can do that try progressing to the roller with ridges in it to work your muscles harder. If you are in pain see your GP or one of our practitioners first before using a roller to make sure it is suitable for you to use.
We have more exercises on the members area of our website https://www.attend2health.co.uk/index.php/members-menu/.
Attend2health also offers a free 15 minute chat so you can find out if any of our practitioners can help. Please call 01763 878087 to book.
New Fungal Nail Treatment
Are your Toenails Thick, Crumbly or Discoloured?
Fungal nails can often be unsightly and embarrassing; they are caused by the same infection as athletes foot which gets under the nail. Usually very difficult to treat, using topical or oral treatments which can carry significant risks, taking many months to treat. Often they do not work and are totally ineffective, especially when the nail is thickened.
Clearanail is a revolutionary safe, painless procedure tested clinically at Southampton University by Dr Ivan Bristow a Dermatologist on many patients, Clearanail is an innovative proven technology that quickly clears affected discoloured nails.
Controlled Micro Penetration is used to create micro pathways into the nail plate. Each micro hole is drilled in seconds. Daily treatment at home is then applied to the affected areas, to quickly and efficiently clear the nail.
Visible results can be seen within weeks, thus removing the need to take oral medication which can interfere with the liver. Topical treatments are usually ineffective when the nail is affected to the lunular (half-moon at the bottom of the nail) but not with clearanail.
Available at a fraction of the cost of laser technology and clinically proven to give fast efficient results within weeks, Clearanail can be strongly recommended in the treatment of discoloured, thickened, crumbling nails!
Book a free chat with our Podiatrist today and see how he can help. Simply call 01763 878087.
Gary Webb is a qualified HCPC registered Podiatrist with a Post Graduate Certificate in Musculoskeletal Medicine and Biomechanics. He is a full member of the Society of Chiropodists and Podiatrists which is the premier Podiatry Association in the UK. He is very experienced in many aspects of Podiatry and has a keen interest in Podiatric Biomechanics (postural related problems).
Tips to help you Ski Safe this Winter
As most of us don’t tend to ski that often it is really worth preparing our bodies before a week on the slopes – here are a few Skiing Tips to help:
Pre-Ski fitness tips:
• Don’t just sit there – Exercising through squats, sit ups and cycling is also good to tease the right muscles.
• It’s a balancing act – Balance is the single most important factor in skiing. Use a wobble board to improve balance and build up ankle muscles. For a thorough ankle work-out, rocking heel to toe is good for snowboarders and left to right is best for skiers.
• Jump around – Use a mini trampoline to work all those ‘skiing’ muscles.
• Roll with it – Roller blading is perfect practice and will help you develop a good ski posture, so you look like a pro on the slopes.
• Check it out – Most skiers find turning one way easier than the other. Poor technique might not be the problem, so talk to a chiropractor for advice.
Out on the slopes:
• Hot and Cold – Warm up before strenuous skiing. Start off gently rather than heading first for the black runs and round the day off with a stretch.
• Take plenty of breaks – Overexertion will ruin your holiday – moderate the length of skiing time and listen to your body. Pain is a warning sign, don’t ignore it.
• Liquid lunch – Drink plenty of water and isotonic drinks to avoid dehydration and stay clear of alcohol, tea and coffee.
• Wrap up – Make sure clothing is warm and adequate for the cold weather and don’t forget hat and gloves.
• Put the boot in – No matter how many lessons, skiers won’t improve without the right boots and this is where most skiers put their first foot wrong. Skiers often choose on comfort alone – don’t make this mistake. Get a moulded footbed from the ski shop first as this improves fit, comfort and ski control. Opt for a shop with a wide range of boots so you are spoilt for choice.
• What a bind – If you are prone to going ‘knock-kneed’ when you ski, look out for lateral alignment. Wedges expertly placed under the binding can make a huge difference.
• Carry on – Always be careful when carrying skis/boards. Leave them standing upright so you don’t have to bend to pick them up. Carry them over your shoulder, swapping shoulders regularly.
• Ice is nice – With an acute injury, use ice rather than heat.
• Tread carefully – A great deal of people are injured by slipping on ice at the ski resort, not just on the slopes. Wear shoes with a deep treaded sole and use strap-on studs for ski boots to help keep you upright.
I hope these tips help and you can enjoy a wonderful holiday in the snow. If you do have any concerns why not book a free 15 minute chat and see how we can help. Just call 01763 878087 and see how we can help.
Training for an event such as the London Marathon?
Tips to help you keep on track with your training
Whether you are an amateur sports enthusiast or a top-flight professional, your body is prone to the same kinds of aches and pains. Repeated stresses can lead to a slight loss of proper movement in the bones of your spine (vertebrae) and joints, which in turn, can interfere with the healthy working of your muscles and nerves. You may have ignored the pain and carried on with your sport for too long without treatment. It’s not surprising that BCA chiropractors often see patients with problems of the shoulder, neck, elbow, back, hip, knee and ankle that could turn the enthusiastic amateur into a couch potato.
Tip 1 – Listen to your body
If you feel a niggle in your back or any muscle – don’t ignore it. If you can catch a problem early it can go quickly rather than stopping you from training.
Tip 2 – Build up the miles slowly
If you are training for a running event try and increase the mileage by 10% a week. By increasing the distance slowly you allow your body to adjust to the extra miles. Also try and vary the runs you do. Try a shorter quicker run in the week and then a longer slower run at the weekend for example.
Tip 3 – Hydration
Make sure you carry enough water or juice with you on a run to stop you getting dehydrated. Don’t forget to replace the salts as well as the water.
Tip 4 – Use a roller
After a hard session try using a foam roller on your muscles to stop the tightening too much. If your muscles remain quite tight a sports massage can also be really good to help with your training.
I hope these tips help don’t forget we offer a free 15 minute chat where you can see if we can help you on your fitness journey. The more active we can stay the better for our health.
How to avoid slipping over on the ice this winter
With the temperatures hitting some icy lows, its really important to take extra care not to slip over. Chiropractor Louise Hampton has some helpful tips:
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.
- Footwear should have a solid and large, raised treads on the sole; essential for maximising your grip on the ice.
- Thermal socks, are important to help keep your feet warm. Cold, numb feet are less able to sense and adapt to changing conditions.
- 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
Things you can do to prepare yourself for better balance.
- The first exercise to practice is standing on one leg. Make sure you try this where you are near something like a work surface to hold onto if you start to feel unsteady.
- If this is easy then progress to standing on one leg with your eyes closed again making sure you are near something to hold onto.
Keeping your balance when out and about
- 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!
I really hope these tips are useful if you are struggling with your walking or balance why not book a free 15 minute chat with our physiotherapist Joanne. She would be able to let you know who physio could help improve your balance and confidence when walking so you are able to enjoy going for a walk again. Call 01763 878087 and find your feet again.
Which supplements are good for joint pain?
Here are three supplements to try if you suffer from joint pain.
As with all supplements the research supporting them varies but it is always worth trying them for around 3 months and see if they help
Turmeric
This has been getting a lot of press lately and it seems from the research that it is very good to help reduce inflammation and for spinal cord injuries. One study was published in the journal Neurology Research International was called The potential of Curcumin ( the Indian spice Turmeric) in treatment of spinal cord injury and is worth a read.
Combined medical and surgical treatment after acute spinal cord injury: results of a prospective pilot study to assess the merits of aggressive medical resuscitation and blood pressure management. Fernando L. Vale, M.D., Jennifer Burns, M.D., Amie B. Jackson, M.D., and Mark N. Hadley, M.D.
Division of Neurosurgery and Department of Rehabilitative Medicine, University of Alabama at Birmingham, Birmingham, Alabama
Glucosamine Sulphate
Glucosamine has had mixed research reviews but it is worth trying this supplement if you suffer from arthritis in the joints. Glucosamine has been shown to help rebuild the cartilage in joints and decrease inflammation. 1500mg should be taken a day but this supplement should be avoided if you are diabetic, pregnant or allergic to shellfish.
Derfoul A, Miyoshi AD, Freeman DE, Tuan RS. Glucosamine promotes chondrogenic phenotype in both chondrocytes and mesenchymal stem cells and inhibits MMP-13 expression and matrix degradation. Osteoarthritis and Cartilage. 2007;15(6):646–655. [PubMed]
Dodge GR, Jimenez SA. Glucosamine sulfate modulates the levels of aggrecan and matrix metalloproteinase-3 synthesized by cultured human osteoarthritis articular chondrocytes. Osteoarthritis and Cartilage. 2003;11(6):424–432. [PubMed]
Omega-3
Omega-3 fish oil are made up of essential fatty acids which are known as EPA and DHA. Omega 3 is an excellent supplement to help rheumatoid arthritis (RA) and is also good for the heart. This meta-analysis below showed reduced consumption of painkillers when taking 2.7g of Omega-3 a day for people with RA.
AMR – Omega-3 PUFA and Treatment of Rheumatoid Arthritis Lee YH1, Bae SC, Song GG. Omega-3 polyunsaturated fatty acids and the treatment of rheumatoid arthritis: a meta-analysis. Arch Med Res. 2012 Jul;43(5):356-62
I hope you have found this information helpful. All these supplements are for sale at the clinic. Ask your practitioner to see if any would be suitable for you to take and see how you get on. They don’t suit everyone but some people have seen enormous benefit from them.
For a free 15 minute chat to see how we can help call the clinic on 01763 878087.
What’s the best position to sleep in?
Is your sleeping position aggravating your back?
Those hitting middle age are most likely to be blighted by back or neck pain aggravated by sleeping than any other age group, according to new research from the British Chiropractic Association (BCA).
Middle age is the time when people are most likely to see the cumulative effects of poor posture, which can in turn trigger back and neck pain. The research into this age group (45-54) found that nearly two fifths (39%) who have suffered from back or neck pain identify sleeping/mattress as the trigger for those aches, and over half (58%) admit pain keeps them from sleeping.
To help stop sleep from becoming a painful experience, here are some things to try:
- Avoid sleeping on your front. Sleeping on your front puts a lot of pressure on your neck as it has to be twisted to one side and it also increases the curve in the lower back which can aggravate the joints there too. Instead try to sleep on your side or back. If you still struggle to get comfortable on your side try a pillow between your knees to avoid twisting your pelvis on your side.
- Invest in a good pillow. If you are on your side the pillow needs to fill the gap between your shoulder and your neck. Try out pillows until you find one that suits you. At attend2health we have an adjustable pillow which is free to hire for a week to see if its right for you.
- Update your mattress. It is important to update your mattress at least every 10 years. Your mattress needs to be not too soft so it can support your spine but not too hard as otherwise your muscles won’t be able to relax. The best way to choose a new mattress is to go and lie on them in a shop for at least 10 minutes as most mattresses will feel ok to start with but it is only after a period of time you can notice if they are uncomfortable or not.
- Watch your posture. It is very important to be aware of your posture and to do some gentle stretches especially if you spend a lot of the day in front of a computer or on your phone. It is very easy for our heads to come forward putting extra pressure on the neck. Try this simple exercise to help keep your head back.
It is so important to get a good nights sleep and so frustrating if you can’t sleep well. Never just suffer if you are in pain as normally there is a lot that can be done to help. I hope you find these suggestions helpful. If you do have any questions or want to know how else to help your back or neck pain please call the clinic on 01763 878087 and book a free 15 minute chat with one of our practitioners. We can find out whats wrong and either treat you or refer you to a doctor for further investigation.