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.
– Don’t wear clothes that are tight or could constrict your movement.
– 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.
– 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.
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
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 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 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.
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:
Let it snow, let it rain, let it freeze. Yep, January’s being as unkind to us as ever, with temperatures at -1c looking almost warm compared to some of the barrages we’ve been getting.
We’ve already fallen over once on the ice, and we want to make sure you don’t do the same thing – it’s not big, it’s not clever, and it leaves bruises!
Tim Hutchful, from the British Chiropractic Association, is here with our Top Of The Tips chart rundown for what to do when the pavements are more slippery than a greased eel.
At number 5, it’s that old favourite: Keep Your Wits
– Try to avoid alcohol. Not only will you be more prone to feeling the adverse effects of the cold (because alcohol causes loss of body heat) but it may also cause you to take risks that you wouldn’t normally do and, of course, make you more unsteady on your feet. Keep topped up with warm drinks to keep your temperature up.
And coming in at number 4: Falling Gracefully
– If you do fall, try and curl up and ‘roll’ with the fall and stay relaxed, this will minimise any jarring to your body. Whilst it may be an automatic reaction, try to avoid putting your hands out to save you – this may cause wrist injuries.
At number 3, we’ve got: Be Prepared
– There are things you can do to prepare yourself for better balance. Standing on one leg, as an exercise, is a great way to help improve your balance.
– 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!
Settling for the number 2 spot, it’s: Top Gear
– Clothing should be warm and allow you to move freely. Anything that impedes you from walking ‘normally’ could make you more prone to falling over or lead to you walking in an unnatural way.
Which means that for a second year, taking the Winter #1 slot, it’s Best foot forward:
– Make sure you wear shoes with chunky treads, solid soles and avoid shoes with no ankle supports. It’s yes to sturdy work boots and a no-no to ballet flats. Wellies are tricky to take off and can jar your back. Lace up sturdy shoes, warm socks and common sense are the order of the day. Ladies, I know you might be going for a night out, but you won’t look pretty if you show up with a twisted ankle because of your heels!
Follow these tips, and by March you should be ready to spring into better weather!
Are you interested in helping your family with their posture as the new year dawns? Between heavy schoolbags, perennial teenage slouching and our own reliance on smartphones and laptops, people of all ages can do with some pointers on how to correct their posture – saving us from lives filled with bad posture and neck and back pain.
Luckily, we have a solution: Peter Brierley, our Alexander Technique instructor, is now offering Family Workshops in his dedicated treatment space in Ware. For a family of four, we offer a Saturday morning filled with advice, techniques and hands-on treatment to strengthen your posture.
For prices, availability, or just to ask us a little more about the sessions, drop us a line on 01763 87 80 87, or email us at email@example.com
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.
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 firstname.lastname@example.org (they get lonely) and see if we offer a treatment that’s right for you.
On Monday 23rd April, our Head Chiropractor, Louise Hampton spent the day at Ralph Sadlier School teaching the children the importance of good posture and doing exercise. “I went through some stretches with the children which would be good for them to do on a daily basis and taught them about the spine and the importance of keeping healthy,” Louise said.
She continued, “All the children really seemed to enjoy the sessions and asked some very good questions. They were keen to learn what they could do to look after their backs like carrying their school bags correctly and I highlighted the importance of not sitting for too long in the same position and to move around. I seem to be treating more and more young people suffering from back pain so if I can get children to do some stretches and prevent back pain it can only be a good thing. It was a pleasure to teach such an enthusiastic group of children.”
If you worry about your child’s back, follow these simple tips from the British Chiropractic Association.
· Bag it up – if your child has to carry a bag to school – a rucksack is the best option as long as it is carried over both shoulders, and the straps are adjusted so that the bag is held close to the back. Loads are easier to carry when held closer to the body and symmetrically (try not to have a load held off to one side), ensuring weight is evenly distributed
· Check it– make sure your child is not carrying any unnecessary excess weight – check daily that all the items in their bags are essential. Ensure school bags are packed correctly – heavy objects should be packed first and placed on the inside of the bag, close to the spine and pelvis
· Best Foot Forward – Make sure your child has good footwear; soft-soled shoes that are supportive and have a good grip will make it easier for them to carry a heavier school bag
· Exercise – lack of exercise is your child’s worst enemy. Encourage your child to take regular exercise as, the fitter your child is, the less likely they are to injure themselves
· Don’t ignore pain or discomfort – If your child can’t stand up straight easily or they complain that the bag limits their movement – then it is too heavy. Encourage your child to tell you about pain or discomfort that may be caused by a heavy schoolbag. Pain in a child or teenager should not be ignored