Steer clear of muscle strain while carrying out garden duties this autumn…
Getting out in the fresh air to do some gardening can be a real joy. However, if you’re not used to all the extra exercise and physical movement that donning a rake or trowel will bring, you could end up doing your body more harm than good.
Digging, mowing and stooping place considerable stress on the ligaments and joints in the lower lumbar spine and cause them to become inflamed and tender. This in turn triggers a protective muscle spasm, which gives rise to the deeper, duller, achy type of pain that occurs over the following few days.
Taking extra care of your muscles and joints, especially when undertaking a form of exercise that you are not used to, is very important. Follow these ten top tips for warding off garden aches and pains:
1. Gently stretch your muscles and ligaments for a few minutes before and after gardening; but don’t bend down to touch your toes — this can cause damage
2. Wear light, but warm clothes & make sure your lower back is always covered
3. Kneel on one leg rather than bending your back repeatedly
4. Use long handled tools to prune tall plants
5. Use only a small spade/fork for digging and keep your back gently hollowed
6. Do not always work to one side only; ensure that you change your position regularly
7. Don’t do the same work for long periods; try and vary your tasks
8. Keep your back straight when carrying
9. Have a warm bath or shower after you’re finished
10. Do not sit for too long in your favourite armchair after carrying out work in the garden; instead stand up regularly and walk around for a minute or two.
In the UK, back pain is one of the most common reasons people miss work, and is the leading cause of disability worldwide. With something so common, it has easy for people to get confused about back pain and misconceptions to arise! We know that the easiest way to tackle back pain is to keep moving, but sometimes these myths and misconceptions can stop people from doing exercise or seeking proper treatment.
One of the most common myths about back pain is that people think it’s not going to happen to them. In fact 4 out of 5 of us will be affected by back pain at some point in our lives! Here are the top myths about back pain debunked:
MYTH: Exercise will cause or worsen back pain
Staying bed bound with back pain can be one of the worst things you can do! Without exercise muscles become weakened, deconditioned and stiff. To reduce back pain you should rest, calm the pain, followed by gentle exercise.
MYTH: If you see a spine specialist you will end up getting surgery
Spinal surgery is only recommended in about 1% of cases. In most cases the treatments recommended will be non-surgical, such as exercise, physical therapy and anti-inflammatory medication.
MYTH: Back pain is a normal part of aging
Some people believe that back pain is a typical part of getting older but it shouldn’t be a normal part of your day. We all get aches and pains as we age, however with all the options to ease back pain available today you shouldn’t suffer in silence.
Some patients will have received a little love note from us saying we miss you and want to love your back (do you see what we did there?). We are therefore running a special promotion this Valentine’s season – book in with a Chiropractor for a reassessment (usually £39) for the cost of a normal treatment visit (£32), giving you a saving of £7!
And we’re feeling generous so if you don’t need the offer, please share the love with your friends and family members who haven’t been to see us before, and they will receive £5 off a new patient appointment.
Please find the terms and conditions for this offer below:
To use the voucher, our regular patients need to attend their appointment before the 31st March 2017; new patients need to have booked and paid for their appointment before the 31st March 2017
The voucher cannot be used in conjunction with any other vouchers, gift cards or loyalty stamps
The voucher is only valid for patients aged 16 and over
The voucher is limited to one use per person, but there is no limit on how many people can use the voucher – let’s share the love!
The clinic will be closed for Staff training from 12 noon on Wednesday 1st March 2017.
It is with great sadness that our long standing Hygiene Technician Lyn, who has kept us clean and shiny for many years, will be retiring at the end of March 2017.
We will be looking for a new team member – please contact reception for details.
Also after his spectacular return five years ago, we say goodbye to Rob again as he sensibly takes a position in Cardiff to be nearer his family. He will be leaving us on Thursday 2nd of March and we wish him well. His patients will be continually cared for by Alex, Sophie and Andrew.
Do you think your back pain gets worse in winter?
Did you know… Those who suffer with chronic back pain might notice it gets worse during autumn and winter.
In fact… Although there’s not much scientific evidence that shows a link between chronic pain and humidity, temperature changes & wind speed, weather changes can affect those who suffer with joint pain conditions, especially arthritis and osteoarthritis.
Did you know… The most commonly accepted reasoning is that with colder temperatures comes lower air pressure, that can cause joint tissues to expand—further worsening joints already prone to swelling and tenderness
If cold weather worsens your pain, you can prevent it yourself and combat it with these three simple steps:
Heat therapy
Including heat therapy in your daily routine can help to reduce stiffness and boost healing through increased blood circulation. Try applying a warm towel or a heating pad to your painful area for about 20 minutes for temporary pain relief. You can also go for over-the-counter heat wraps
Water Therapy
If you like swimming, try to visit heated indoor pool with hot baths, Jacuzzis and saunas a few times a week for almost instant relief from your pain
Stay active
As tempting as it is to just stay on the sofa during winter evenings, it is crucial to keep your spine mobile and stay active. If your pain is too severe to go to the gym, try long walks with hiking poles or Pilates at home
It’s that time of year again. The clocks have changed, that highly-anticipated ‘extra hour in bed’ has been and gone, and soon the mornings will be darker than they were before. In some people, this can trigger SAD, or at least an increased struggle to get out of bed in the morning.
With darker mornings, many people find it harder to wake and become motivated for the day ahead. There are several things that you can do to avoid repeatedly pressing the snooze button and instead, set a healthy tone for the rest of the day.
Wake up gradually
Many people become irritated by sudden and annoying alarm sounds. Start your day in a better mood by downloading an app that wakes you more gradually, with music or with a tone that gradually increases in volume, easing you in to your morning routine.
At this time of year, light alarm clocks are especially beneficial. These wake you with a gradually brightening light that simulates sunrise. Waking up naturally and gradually this way is much more welcome than being shocked out of a sound sleep.
Nourish your body
Feeling groggy, or even as if you have a hangover, isn’t uncommon when your alarm sounds. However, this may not caused by tiredness. Baring in mind that you have not consumed any food or drink for at least 7 hours (hopefully!), you may be dehydrated.
Keep a bottle of water by your bed to drink first thing. If you’re a coffee drinker, try to have a glass or two of water before your brew.
It’s also important to replenish your body with nutrients after a night’s sleep. Avoid opting for high-sugar and high-carbohydrate foods that will cause your blood sugar to spike and then drop just a couple of hours later. Instead, build your breakfast around complex carbohydrates such as oatmeal, proteins such as eggs, and healthy fats like avocado and nuts. Having a nutritious, filling and enjoyable breakfast to look forward can also be a great motivator to get out of bed!
Exercise
Whether you’re a yogi, gym-goer or enjoy a revitalizing morning stroll, exercising in the morning will get your heart pumping oxygen-rich blood around your body, helping you to function more effectively. Exercise can also be a great way to clear your mind, preparing your for a productive and more stress-free morning, and obviously has huge benefit to your health.
Introduce these tips to your morning routine, aiming to commit for at least 21 days. This will help you to form healthy habits that both your mind and body will thank you for!
A stiff neck is one of the most common complaints people come to chiropractors with. Most likely you have experienced a stiff neck or tenderness when pressing around the muscle of your neck.
And no wonder! An adult head weighs between 10-14 pounds, or around 5 kilos. To put that into perspective, at the upper end, this is the weight of a bowling ball! This gives a good indication of how strong your neck muscles must be and the demand that is constantly placed upon them.
There are number of things that can cause a stiff neck. The most common is strain or sprain. This kind of damage tends to occur to the levator scapula, the muscle connecting your neck to your shoulder. This can make it uncomfortable for you to turn your head from side to side, up and down, or even tilt it from side to side.
Most people notice a stiff neck first thing in the morning after waking. This is not a surprise, since a muscle sprain or strain can occur simply from holding your neck in an unusual position for a sustained period of time. People who sleep on their fronts with their head effectively forced to one side for around 8 hours are some of the most frequent sufferers! Stiff necks following sleep can also be caused by using an improper pillow; one that is too high or too flat and does not adequately support the neck.
As well as these common nocturnal causes of neck stiffness, our day jobs could also be to blame. Holding your neck too far forward when staring at a computer screen during the day can place undue stress on the neck muscles. The same goes for watching television and using mobile devices.
Aside from these common causes, neck pain can also be caused by injury. Whiplash is a neck injury caused by a sudden movement of your head in any direction. It often occurs after a sudden impact such as a road traffic accident. The vigorous movement of your head can overstretch and damage the tendons and ligaments in your neck. As well as neck pain and stiffness, whiplash can cause tenderness in your neck muscles, reduced, painful neck movements and headaches.
The good news is that neck stiffness is not usually serious and soreness can go away within a few days. The better news is that chiropractic adjustment can help to stimulate the healing process and correct any misalignments that can be contributing to pain.
