Blog

ByLouise Hampton

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.

ByLouise Hampton

Free yourself from pain and get your life back

Want to enjoy life again without pain? Attend2Health can help…

Are you feeling a bit low this winter time? Fed up of being in pain and struggling to do the things you love? It doesn’t have to be this way.  At Attend2Health we are trained to diagnose your pain or refer you for further investigation.

No one should have to suffer from muscle or joint pain without finding out whats wrong. At Attend2Health we can come up with a personalised treatment plan which would include hands on treatment such as mobilisation, massage or manipulation as well as exercises to do at home. I have found most people can get benefit from chiropractic treatment and even if the pain doesn’t completely go they feel so much better and understand how they can manage and listen to their body. Its such a great feeling when you are able to make such a difference to peoples lives. We offer a free 15 minute chat so why not book one today and see how you can get your life back.

By coming to Attend2Health we treat the cause not just the symptoms. We can set some realistic goals so you will have more energy to play with the grandchildren, be able to get out in the garden this spring and not need so many painkillers. Here’s what some of our patients say:

For more information please call 01763 878087 or see the members section of our website for some exercises to try.

ByLouise Hampton

5 Top tips to help prevent back pain

Here are 5 tips to help prevent back pain occurring or it returning.

1. Be careful when you wake up

The back is the most vulnerable the first hour after awakening so take extra care during this time.  This is because the discs have the most water content in the morning making you also around 1 cm taller in the morning.

2. Try not to stoop

Bending puts a lot of pressure on the discs in the spine and over time this can lead to the discs becoming aggravated.   Try to kneel on a cushion if putting washing in the washing machine or when washing up try and change position so you are sometimes sideways onto it so you are not constantly leaning forwards for a period of time.   When going to sit down stick your bottom out to keep your back straight.

3. Strengthen your spine

It is really important to strengthen your spine with pilates type exercises or things like the plank if you are able to.  Any exercise should be performed pain free so start slowly and build up what you can do.

Exercises to help the low back.

Here are a couple of examples of back exercises which may help.

 

4. Avoid sit ups and crunches

Although it is important to strengthen your core muscles, sit ups curve your spine and put extra pressure on the discs so this exercise should be avoided.

5. Walk tall

When you are walking think about being pulled up from your head, and push your sternum up.  This will take the pressure off the bottom of your spine.   At some point during the day take some time to lie down.  If you are sitting and standing a lot of pressure is being put through your spine.  When you are lying down your body is in a great position and gives your spine a chance to relax.  This is a great thing to do in the evening for 5 minutes in front of the TV.

More information, stretches and videos can be found in the members area of our website or call 01763 878087 and see how we can help.

 

ByLouise Hampton

Happy New Year!

 

I just wanted to wish everyone a Happy New Year and keep you up to date with all we offer at the clinic.   As some of you may have seen, on our website we now have a members area.  Please join up to this area to access lots of videos on stretches and exercises you can do to help.  Patients of the clinic will be upgraded to the Silver membership for free so its definitely worth a look.

Members Area

Don’t ignore pain!

If you do experience any pain it is always worth getting checked out by a doctor or one of our team to make sure what is going on.  If we feel you need further investigation we will always refer you on.  The longer a pain is left the longer it takes to go and the more it can impact on your life.  Why not book a free chat to see how we can help?  Call 01763 878087 to book.

We hope you have a fantastic year and please let us know if we can help in anyway.

All the best

Louise Hampton

Louise Hamtpon, Owner/Chiropractor waiting to welcome you to the Clinic

ByLouise Hampton

Want to find out more?

Please give us a call on 01763 87 80 87

ByLouise Hampton

Back Pain

Our Chiropractor could help

ByLouise Hampton

Neck Pain

See if the Osteopath can help.

ByLouise Hampton

Gardening Tips

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As the weather gets warmer and the garden starts calling we thought you may appreciate a few little tips to keep you fit and healthy whilst you work outdoors.

Follow these helpful hints and you will stay pain free and be able to sit back in comfort and enjoy gazing at your efforts.

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.

Don’t reach

If you reach to prune or get a weed this places massive pressure on your spine and muscles and is likely to lead to muscle strains.  Make sure you are as close to the plants as you can be.

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 feel any pain always stop and seek advice.  At Attend2health we offer a free 15 minute chat so if you have any concerns pop in and see if we can help.  Call 01763 878087 to book your chat today!

ByLouise Hampton

Tips for a Healthy Back

Louise Hampton has developed these top tips to help people protect their backs wherever they are working:

 

  • Be computer compatible: Make sure the top of the screen is level with the eyebrows and the chair is tilted slightly forward, allowing for the knees to be lower than the hips and the feet to be flat on the floor.
  • 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.
  • 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 this will help to improve posture and reduce back pain by promoting balance, strength and flexibility in the spine.

 

If working from home:

  • If possible, designate a specific area in your home for working and always work at a table, sitting on a chair, rather than on the sofa or in bed.
  • If you don’t want to invest in a computer stand, place sturdy books, for example copies of the Yellow Pages under your laptop so that you can adjust the level of the screen to fit your eye line.
  • Use a detachable keyboard and mouse whenever possible, as this will ensure that your movement is not restricted and you are not placing unnecessary strain on your back.
  • An easy way to ensure that you get away from your desk and take regular breaks is to set a loud alarm in another room. When making phone calls, take the opportunity to get up from your desk and move around as you talk
  • Embrace the privacy of working from home by doing regular stretches. The BCA has developed a series of simple exercises to improve posture and help prevent back pain. Please see the BCA website for more information: http://bit.ly/straightenup