All posts by Erin Wong

One of the most likely times women will get back pain is during pregnancy and for men and women it is when there is an infant in the house needing to be picked up and carried. Both these times are paradoxically when you would like your back to be functioning at it’s best.

Caring for an infant puts stress on your back. Initially, you may be lifting the 7 to 10 pound baby up to 20-30 times a day. By the time the child is a year old, you are lifting and carrying around 17 pounds. Two years later, you will be lifting a 25 to 30 pound child.

Here are some ways that new mothers and fathers can help reduce their risk of injury and back pain.

Safe lifting, the basics: Stand with your feet at least a foot apart, this will give you a stable base of support. Keep your back as straight as possible and bend your knees. Do not stretch your arms out straight to pick up the baby. Bring the baby close to your chest before lifting.

Lift using both arms and your thigh muscles, which are amongst the largest and strongest muscles in the body. To pick up a child from the floor, bend at your knees-not at your waist. Squat down, tighten your stomach muscles and lift with your legs. When carrying and moving a child, pivot with your feet until you are facing your destination then lower the child into the crib or onto the floor by bending at the knees, with a straight back.

Carrying: Hold your child in an upright position, directly against your chest. Carrying a child on one hip creates postural imbalances that can lead to low back pain over time. Consider using a ‘front pack’ to carry the baby when you are walking.

Exercise for women:   Begin exercising again soon after delivery to restore muscle tone to the abdominal and back muscles. While the baby is napping, take 10 minutes to do stretching exercises on the floor each day. This will help restore hip and back flexibility. Try to return to your normal weight within six weeks after giving birth. If you had a Caesarean-section (C-section) delivery, wait six weeks or until you get the permission of your obstetrician before you begin exercising.

Breast feeding: To avoid upper back pain from breastfeeding, bring the baby to your breast, rather than bending over the baby. While you are nursing, sit in an upright chair rather than a soft couch.

You might love going on road trips but be aware that you may be setting yourself up for future spinal problems.

With back pain being the number 2 reason why we visit our GPs and costing the NHS £1.3Million per day, it is not surprising to see that over 60% of drivers in this survey agreed with the statement ‘my car seat can make my back ache worse after a long trip’ and maybe more importantly, over 40% of drivers said that the car seat was the main cause of their backache.

According to a recent survey commissioned by AutoExpress magazine, a poor seating position in your car can lead to both back in neck problems while a slouched position can also compromise your safety.

Local Chiropractor from in explains; “a slouched position can alter the way you wear the seat belt, reducing its effectiveness while an uncomfortable car seat can also lead to driver distraction and loss of concentration.”

So how should your car seat be set up to protect your back and neck?

Top tips:

1. “Make sure that your car seat is not too far away from the pedals. When you fully depress the clutch your legs should remain slightly bent.”

2. “Make sure that your backrest is not tilted back too far. Your elbows should be slightly bent when you position your hands correctly on the steering wheel in the ‘10 to 2 position’.”

3. “Make sure that you increase the lumbar support as much as possible to support the natural arch in your back to avoid slouching. If you do not have a lumbar support built-in, you can use a portable, dedicated lumbar support cushion or roll up a towel and put it behind your back.”

4. “Make sure that the top of your headrest is above the top of your ears. If it is too low it can increase the risk of neck injuries in case of an accident.”

5. “Now, stretch yourself up and make your spine as tall as possible sitting in an ideal posture. Set the rearview mirror so you can just about see the traffic behind you. This will help to correct your posture every time you look in your rearview mirror, because if you slouch you will not be able to use the rearview mirror.”

6. “Make sure that your seatbelt is correctly positioned. If possible, adjust the height so it is not sitting on your neck and according to the Royal Society for Prevention of Accidents (RoSPA), the belt should be worn as tight as possible, with no slack and the lap belt should go over the pelvic region, not the stomach.”

7. “Why not call in to the clinic and speak to a chiropractor if you are concerned about your spinal health and get your car seat checked as part of our service.”

Whether you have a deadline to meet, an appointment to book, or simply remember to pick up bread on the way home, we are all guilty of succumbing to the pressures of a never-ending to-do list.

Our fast-paced and demanding lifestyles mean we tend to put the majority of our thoughts to the back of our minds. However, when we are not able to recognise the relevance or influence of individual thoughts they can filter into the physical body as muscle tension or inflammation, which is why I recommend the practice of mindfulness.

Mindfulness is the practice of becoming aware of yourself in the present moment, enabling you to identify how you feel inside and out. With this mind-body approach, you can clear your mind of negativity and unnecessary strains and ultimately, help against physical aches and pains.

It allows you to understand your pain and teaches you how to let go of any anxiety associated with it, as these thoughts can contribute to increased tension, forming a vicious cycle of increasing pain.

As well as stress and chronic pain, mindfulness can help combat anxiety, sleep, and eating disorders. Mindfulness increases positivity and energy levels which encourage healthier life decisions, improving your overall sense of wellbeing. So not only are you likely to make better food choices but you should be able to finally relax when it comes to getting a good night’s sleep too.

I recommend you simply take 10 minutes out of your day to practice mindfulness, by working on five basic tips.

1. Sit comfortably and relax
2. Focus on your breath
3. From your head to toes, bring awareness to each body part
4. Identify any sounds or smells and let them pass
5. Acknowledge and accept how you feel emotionally

Chronic back pain has been called a modern epidemic- so how do we help prevent and manage it?

Back pain is the second most common reason to visit the GP, after skin conditions, and almost eight out of 10 of us will suffer from it at least once in our lives. It’s also the number one cause of sick leave – and sufferers are getting younger.  It rarely has a serious cause, usually being brought on by bad posture, awkward sleeping positions and other lifestyle habits.

Exercise is one of the best ways to help reduce back pain and keep it from returning. Most minor cases of back pain can be reduced with regular exercise and tailored workouts.  Stretching, strengthening, and conditioning exercises can result in stronger muscles that support the spine and your body’s weight. When your body’s skeleton is supported, you are less likely to suffer injury and back pain. 5 great exercises to beat back pain:

Pelvic Tilt

You need to take care of the core muscles that support your spine. There are many workouts for back pain that do this, and your doctor or therapist should be able to give you specific advice and training for your unique back pain condition.

A good example of a safe strengthening exercise is the pelvic tilt. To do this exercise, lie on your back with your knees bent. Tighten your stomach muscles until you can press the small of your back flat against the floor. Hold the press for about five seconds and repeat up to 10 times.

Stretches

Keeping your core muscles limber is as important as keeping them strong. Two good stretching exercises are the knee-to-chest and the hamstring stretch.

To do the knee-to-chest, lie on your back with knees bent and feet flat on the floor. Bring one knee up to your chest and use your hands to pull the knee close while flattening out your back; then repeat with the other knee. The hamstring stretch is done from the same starting position. Pick up one leg with both hands placed behind your knee and then straighten your lower leg. These stretches should be held for about 20 seconds and repeated five times. Be sure to warm up before you stretch.

Stretches to avoid: One of the worst stretches for a person with back pain is bending over to touch your toes while keeping your legs straight. Even worse is bouncing while trying to touch your toes. Other bad workouts for back pain are ones that require you to bend or twist with any type of weight in your hand.

Water Workout

An aerobic exercise is any exercise that uses the big muscles of your body in a rhythmic and repetitive way. Aerobic exercise can get blood flowing to your back muscles, which can really help them recover from injury and increase their strength. Walking is a good low-impact aerobics choice for your back, but swimming may be an even better workout for back pain if you get backaches.

In general, swimming is an excellent form of low-impact aerobic conditioning that is easy on the back and spine, with swimming there is practically no impact on the spinal structures. The water supports the body, relieving stress on all joints in the body.

 Yoga and Pilates

Three all-around good workouts for back pain are Yoga, Pilates and working with an exercise ball. Yoga and Pilates are great because, as long as your teacher knows your limitations, they can be adapted safely for most people with back pain.

Yoga and Pilates are both fantastic mind-body workouts that can dramatically improve your overall fitness and wellbeing if a regular practice is put into place. In terms of flexibility, both workouts can improve overall flexibility as well as increasing spinal flexibility. Increasing spinal flexibility will really help to improve your fitness performance, in addition to helping prevent injuries.

Pilates focuses on spinal flexibility through articulation of the spine. It is excellent as a strengthening exercise and supporting your back. Pilates and Yoga stretches benefits include improving your posture, helping support the spinal column and alleviating back pain. However certain postures such as deep back bends and cobras can be a bit risky, especially if you suffer from any back pain.

Millions of people throughout the world deal with negative effects of lower back pain which can come about for a multitude of reasons including exercise, work, chronic illnesses, bad posture, standing for long periods of time and even sleep.

When you go to sleep, you lose conscious control over your body and you can potentially end up tucking your pelvis in or twisting your spine.  Any existing back pains can get further aggravated, resulting in a restless night.

Here are some sleeping tips that can help prevent stresses on your spine, keep your back relaxed and create a healing environment.

Buy a good pillow

Be sure to have a pillow that supports both the head and the neck. Finding the right pillow is crucial in keeping your spine in complete alignment throughout the night. Make sure the pillow is sturdy enough that your neck is aligned with the rest of your spine, while sleeping on your back or side. Be sure the space beneath your neck is completely filled to support its curve. Double check that the pillow is firm enough to support this alignment throughout your sleep.

Find a good sleeping position

An important element in dealing with lower back pains while resting is your sleeping position. You want to be mindful of your spine’s resting position and try your best to keep it neutral.

Sleeping in the fetal position with knees drawn towards the chest at 90 degrees, is a good sleeping position. Sleeping on your side also helps keep the neck in line with your spine. Keeping a pillow between your knees also helps to stabilise the hips. If you prefer to sleep on your back, be sure to properly align your body from head to toe and prop your knees up with a small pillow.

You can also take a reclined position by keeping one leg straight and the other one bent at the knee. This slight incline helps to relieve disc problems. A shallow pillow also helps to reduce back pressure. 

Don’t stay in one position all night

Don’t be scared of switching your sleeping position throughout the night. It’s natural — and desired — to move some during your sleep. All sleeping position, even if it’s an acceptable one, can put too much pressure on your back if you stay there all night.

Select the right mattress

Overly soft or firm mattresses can potentially cause lower back pain and aches in other parts of the body. A medium-firm mattress is generally accepted as a well-supportive option. It has an even surface and reduces body aches and pains.

Restorative sleep is crucial when trying to reduce your back pain. Learning how to sleep with lower back pain can take some time to get used to. Keep in mind these tips to help you get more restful, repairing sleep each night.  

It could help to pay a visit to your local chiropractor to learn more about the best sleeping positions for you.

Spine health is all about mindfulness and constant care. Maintaining a healthy spine, will make everything you do in life a bit easier. Here are some tips on how to keep your spine healthy.

If you can, stretch every single day. Always warm up for 3-5 minutes before you stretch fully.  Remember, never stretch cold muscles. Usually after a run or workout you are able to stretch more intensely. 

Over time, our muscles and tendons become used to the motions we most regularly perform, tightening up if they are not continually stretched out. The more flexible they remain, the less chance you’ll suffer from a pulled muscle.

Along with staying limber and flexible, you’ll need to make sure your back muscles are strong enough to help you maintain proper form for the entirety of your workouts. Even a few moments of slouching can lead to a pulled back or slipped disc which is not good for spine health.

Try a few weight-lifting and core strengthening exercises at least a few times a week.

Working the body is great but make sure that rest days are taken seriously. Whether you’re practising for marathons or just getting your thirty minutes of activity in, many people forget just how important rest days are. 

By not working out on certain days, the body is able to repair damage while simultaneously making your muscles stronger. Too much exercise means this healing doesn’t happen. Make sure you have at least one day a week set aside for rest and repair.

Good spinal health is directly related to a good diet and staying hydrated. Providing your body with necessary nutrients, vegetables, fruits, whole grains, and nuts are required. With these, the body can better heal areas that are injured or are showing signs of injury.

Be sure to practice these tips for a healthy spine.

As the weather inevitably is starting to get colder, if you have back pain it is important to educate yourself on everything you need to about how this weather will affect it.  So, what do you need to know?

During these cold winter months, it is essential that we are looking after our health as we are more prone to illnesses during this time. One of the main things which affects a large number of the people is back pain, and this also tends to flare up throughout the winter months. One of the ways in which our muscles respond to the colder weather is to stiffen. This is perfectly natural however, if you are someone with a pre-existing back condition, this might affect you. If you are one of these people, chiropractor suggests these simple exercises to loosen up the muscles and ligaments:

• Cobra Stretch – Lie on your front and push yourself up with your arms. Your back should be arched and you should always make sure your feet are together and that you go as high as possible with your shoulders
• Lower Back Twist – Lie flat on your back and bring your knee up to your chest. With the opposite arm, pull your bent leg across to the other side of your body. You should feel a nice stretch on your lower back.
• Lying Lower Back Stretch – Lie flat on your back and use your hands to pull your knees in and up to your chest. Hold this position for at least 15 seconds (as with all other positions).

Another element of the colder weather, which should be kept in mind, is the impact of darkness on your health. Coming to work in the dark and also leaving work in the dark can have an impact on mental health, and may potentially lead to seasonal depression. If this is the case, seasonal depression can also make pain seem worse than it actually is. It might be wise to consider taking some vitamin D3 supplements to ensure that you are getting the nutrients you need.

The gut, often referred to as our “second brain,” plays a vital role in our overall health, from digestion to immune function and even mental well-being. Let’s unpack how you can nurture your inner ecosystem for optimal gut health.

Understanding the Gut-Health Connection

The intricate ecosystem within our digestive system, comprising of trillions of microbes, influences our health in numerous ways. Poor gut health has been linked to digestive disorders, inflammation, weakened immunity, and even mental health issues. Fortunately, with a few dietary and lifestyle tweaks, you can cultivate a thriving gut environment and enjoy the benefits of a healthier, happier you.

Embrace a Plant-Centric Diet

Plant-based foods are the heroes of gut health. Fill your plate with a rainbow of fruits, vegetables, whole grains, legumes and nuts. These fibre-rich foods nourish beneficial gut bacteria, promote regular bowel movements and provide essential vitamins and minerals for optimal digestive function.

Include Fermented Foods

Fermented foods are gut health superstars. It is well worth Incorporating foods like yogurt, kefir, sauerkraut, kimchi, and kombucha into your diet. These probiotic-rich delicacies introduce beneficial bacteria to your gut, fostering a diverse microbiome and enhancing digestion and nutrient absorption.

Reduce Processed Foods and Added Sugars

Bid farewell to heavily processed foods and excessive added sugars. These culprits can disrupt the balance of gut bacteria, contribute to inflammation, and compromise digestive health. Opt for whole, unprocessed foods and natural sweeteners like honey or maple syrup in moderation.

Stay Hydrated

Proper hydration is key to a healthy gut. Water aids digestion, promotes regular bowel movements, and helps maintain the optimal balance of digestive juices. Aim to drink at least 8 glasses of water a day, and consider herbal teas or infused water for added flavor and benefits.

Manage Stress

Believe it or not, stress can wreak havoc on your gut health. Chronic stress disrupts the delicate balance of gut bacteria and impairs digestive function. Incorporate stress management techniques such as meditation, deep breathing exercises, regular exercise, or engaging in hobbies that bring you joy.

Prioritise Sleep

Quality sleep is a vital component of gut health. Aim for 7-8 hours of uninterrupted sleep each night. Poor sleep has been linked to imbalances in gut bacteria and increased susceptibility to digestive issues. Create a relaxing bedtime routine and optimise your sleep environment for a restful night’s sleep.

Move Your Body

Regular physical activity is not only beneficial for your overall health but also supports gut health. Exercise helps stimulate digestion, improve bowel regularity and reduce inflammation. Find activities you enjoy, such as walking, yoga, dancing, or cycling, and aim for at least 30 minutes of moderate exercise most days of the week.

Mindful Eating

Slow down and savour your meals. Engage your senses, chew your food thoroughly, and be mindful of your hunger and fullness cues. Mindful eating promotes better digestion, aids nutrient absorption, and allows you to fully enjoy and appreciate your food.

Experiment with Gut-Friendly Foods

Certain foods can be particularly beneficial for gut health. Consider incorporating ingredients like ginger, turmeric, garlic, onions and olive oil into your meals. These ingredients possess anti-inflammatory and antimicrobial properties that support a healthy gut ecosystem.

Seek Professional Guidance

If you’re experiencing persistent gut health issues, please seek a healthcare professional for how to move forward.

Our modern ways of living mean that our every lifestyle puts us in an almost constant state of excitement, whether we have something to be genuinely thrilled about or not! This can cause emotional problems including irritability, anger, and depression along with physical symptoms like headaches and stomach aches. Luckily, simply learning to breathe using certain techniques can help you to alleviate these issues.

Many people that I see are suffering from stress in some way or another, whether this is muscular tension or poor sleep, both of which can impact heavily on day to day life.

Practicing focused breathing exercises can help you relax and relieve the tension you’ve built up during the day and, done before you go to sleep, can help you slip off more quickly into a better quality sleep.

First, it is important to find a comfortable position for these breathing exercises. The most popular position for this is lying comfortably on your back, with a small pillow or book propping up your head, without straining your neck. If lying or sitting in an alternative position is more comfortable, this is fine too.

The next step is to breathe using proper techniques. Ordinarily, throughout the day, you may tend to take small and shallow breaths. In contrast, breathing exercises involve taking deeper, fuller, longer breaths.

A deep, relaxing breath should start in your stomach. If lying on your back, it can be helpful to place your hands on your stomach to feel it rise and fall with your breath. With deep breathing, your stomach, chest and collar bones may rise and expand, but your shoulders should remain still, without rising towards your ears.

While doing this, it is important to focus on your breath. The point of breathing techniques such as this are to alleviate stress, not to give your mind the opportunity to dwell on stressful thoughts. Sometimes it can help to count each breath in and out, counting up to ten before beginning again. Alternatively, you might like to count each breath itself to ensure that you are breathing deeply. It is normal to count around 5-6 seconds in, hold for a few seconds, and exhale steadily. This is a great technique to practise in the evening and before bed.

During stressful incidents, you may tend to breathe shallow and quickly. This is effectively what happens in the fight or flight response and in times of stress can lead to hyperventilating. Therefore, when experiencing a stressful situation, at work, in traffic or with another person, it can help you dramatically to take a few deep breaths from your stomach to help calm down.

Many people spend most of the day sedentary, sat at desks, and breathing shallow breaths. Taking just a few minutes a day to focus on breathing will help both body and mind.