Tag Archive:back pain

ByLouise Hampton

Slipped disc? Sciatica? What’s going on?

Have you ever been told you have a slipped disc or sciatica?  Ever wondered what this actually looks like in the spine?

This diagram shows how when you have a slipped disc or sciatica what actually happens is tiny tears occur in the outer fibres of the disc which means the inner jelly called the nucleus pulposus is pushed outwards towards the sciatic nerve.  The disc is not normally seen by the body but when it bulges out the body then attacks it a foreign creating a lot of inflammation which puts extra pressure on the nerve.  It depends how far the disc has bulged out as to how bad the symptoms are and how long they may take to go.

If you are experiencing pain down your leg with any tingling or numbness it is a good idea to see a chiropractor or osteopath as there are lots of tests they can do to determine how bad the problem is and whether they can help or if you need further investigation such as an MRI scan.  A lot of the time treatment can really help ease the pain but it usually takes quite a long time when the disc is bulging out.  Long term Pilates exercises can really help to stabilise the spine and prevent further episodes.

If you would like to book a free chat with one of our practitioners give us a call on 01763 878087, we’d be happy to help.  Or why not like our Facebook page for up to date advice.

 

ByLouise Hampton

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.

 

ByLouise Hampton

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.

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

Gardening Tips

shutterstock_347038889 (1)

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

Doctors Make The Worst Patients (and other things our granny used to tell us).

The saying goes that doctors make the worst patients.  Unfortunately, chiropractors and other health professionals are just as fallible as everyone else, and while we’re fully aware of what we should and shouldn’t do, we all slip into bad habits occasionally.  Here are some of the habits we’re guilty of, and how to correct them.

  • Our receptionist holds the phone between her shoulder and ear constantly, leading to back pain, neck pain and shoulder pain – hardly ideal when we’re advertising spinal health!  If you can’t use your hand to support the handset at all times, see about investing in a headset or a hands-free kit.
  • One of the few times many of us get to relax is spending an hour on the sofa in front of the television, and the temptation to slump on the sofa is a strong one, but not one that leads to a strong back! (See what we did there?)  With the risk of sounding like your grandmother, the ideal sitting position is to let the seat take your weight and, if possible, keep as much of your body in contact with the chair so that your whole body is supported. 

  • The last one is awful, and something which we should all know better than doing, but it always bears repeating: make sure you book in with your practitioner as soon as you feel something is wrong.  There is always a temptation to ignore any back pain, or that slight stiffness in your neck, but what could have been a simple adjustment often escalates into a longer course of treatment.  A stitch in time saves nine, as granny always used to say.

Now for some content that isn’t full of Nana’s wisdom.  

Attend2Health now has an osteopath.

We’re bold-italics excited to announce that as of September 1st, Sam Bloomfield will be joining the clinic on Tuesday and Thursday afternoons. Chiropractic and osteopathy are both similar practices and both help with many conditions, and we’re delighted to add Sam’s osteopathic expertise to our stable of professionals .  

We now have eight therapists working within Attend2Health, offering treatments from acupuncture for fertility through to diabetic foot care, so whatever you may be struggling with, call us on 01763 87 80 87, or drop Kat or Nikki an email at buntingford@attend2health.co.uk (they get lonely) and see if we offer a treatment that’s right for you.