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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.

Chronic stress can have a negative effect on our physical health as well as our mental wellbeing. It can play a role in our susceptibility to illness and disease, but also in day-to-day functional problems such as pain and stiffness.

There are many steps we can take to improve our ability to cope with stress; nutrition is one of them. Find out what and how to eat to better manage stress…

Balancing your blood sugar

To cope well with stress, we need our food to provide us with balanced, sustained energy. Foods that quickly break down into glucose and are quickly absorbed – such as sugary foods and fast-releasing carbohydrates – may give us a burst of energy, but can cause our blood sugar to peak and then dip. This can actually increase our body’s stress response and stress hormone levels, as well as making us feel irritated and out of control.

Here are the three fundamental steps to balancing your blood sugar:

1. Eat primarily whole foods: vegetables, animal foods (eggs, fish, unprocessed meat, unsweetened dairy foods), nuts and seeds, beans and lentils, and some fruit. Avoid sugary snacks, refined carbohydrates and other processed foods such as breakfast cereals
2. Making sure every meal includes a good serving of protein, healthy fats, and complex carbohydrates. The primary protein foods are the animal foods mentioned above, and nuts and seeds, and beans and lentils. Healthy fats are found in nuts and seeds, oily fish, avocadoes, and coconut. Complex carbs are found in vegetables, whole fruit (i.e. not fruit juices), whole grains, beans and lentils
3. Eat regularly. Skipping meals or leaving too long between meals can cause your blood sugar level to drop too low, which can also trigger a stress response

Getting enough food

As well as eating regularly, getting enough food is important when you’re dealing with stress. Going on a weight loss diet – whether it’s low-calorie, low-carb or low-fat – during a stressful time can be particularly bad for your stress levels. Instead, now is the time to focus on balancing your blood sugar as outlined above, by eating regular meals, getting enough protein, healthy fats and non-starchy vegetables and cutting the refined carbohydrates and junk foods. You should find it easier to manage your weight – or lose weight – by eating in this way anyway.

Healthy snacking

Although regular snacking is not the best thing for everyone, it can be helpful if you’re coping with stress, again by helping to keep your blood sugar on an even keel. Your snacks need to be based on whole foods, and contain some protein and complex carbohydrates.

Examples include:

• Two or three oatcakes with one of the following: a tablespoon of hummus, guacamole, cottage cheese, half an avocado, a hard-boiled egg or a teaspoon or two of nut butter (e.g. almond butter).
• A pot of natural yoghurt (without added sugar) with some berries and/or a tablespoon of pumpkin seeds mixed in.
• A wedge of left-over home-made frittata/omelette.

However, you shouldn’t need to be snacking more than once between meals; constantly ‘grazing’ can have a negative effect on your weight and your digestion!

Magnesium-rich foods

The mineral magnesium plays a vital role in our psychological health, including our mood and how well we cope with stress. It’s thought that both physical and emotional stress can increase the body’s need for magnesium; and that having a low magnesium to calcium ratio can actually increase the release of stress hormones such as adrenaline.*

The best food sources of magnesium are green leafy vegetables such as kale, chard and spinach; seeds and nuts; and whole grains – especially buckwheat and rye.

B vitamin-rich foods

Like magnesium, B vitamins also play a vital role in our energy as well as our psychological function.

The various B vitamins are found in different foods, but the best all-round sources include eggs, oily fish, organ meats (especially liver), seeds and nuts, and beans and pulses. Luckily these are also foods that are great for our blood sugar balance!

Avoid overdoing stimulants

Many of us turn to stimulants such as tea and coffee when we’re feeling stressed. But stimulants of any kind also trigger the body’s stress response. Try to keep your coffee consumption in particular to a minimum. Tea can have a gentler stimulating effect so can be better tolerated, but keeping it to one cup a day can still be advisable. Try to introduce calming herbal teas such as chamomile and spearmint – especially later in the day.

Note that alcohol can also act as a stimulant as well as a relaxant. It also disrupts your blood sugar balance. Keep alcohol to a rare treat and stick to one drink only.

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.

It is estimated that there are approximately 200,000 D.I.Y accidents each year in the UK.

Although being active around the home can help your overall fitness levels it is always important to ensure you are not over stretching and possibly causing yourself injury.

DIY accidents in the home can cause accidents that can often be easily avoided.

How to prepare when doing DIY:

• Make sure you are wearing comfortable loose fitting clothes that won’t restrict your movement
• Do some basic stretches before you start to loosen up your muscles to ensure that you don’t sprain yourself while working
• Set yourself an achievable goal

Make sure you take plenty of breaks to relax, stretch and keep hydrated. Vary your activity and try to spend no more than 20-30 minutes on any one thing.

Make sure you’re not twisting yourself:

• This can place excess pressure on your spine and back muscles which could lead to an injury
• If you’re painting a wall, keep moving the ladder rather than stretching across

Always make sure you’re directly facing the area in question – If you are painting the ceiling use a paint pad or roller with an extended handle and hold it at chest height

Lifting 

D.I.Y and home improvements often require a lot of heavy lifting and bending

• Work out how much you can manage and don’t go beyond your limit
• If you are lifting or carrying a heavy load, make sure your legs are hip width apart and your knees are bent.
• Ensure that both your head and shoulders are directly above your waist and keep whatever you’re carrying as close to you as possible
• Ensure that both your head and shoulders are directly above your waist and keep whatever you’re carrying as close to you as possible
• Don’t lift with your arms straight out, keep your elbows bent and to your side to minimise the stress on your lower back
• Avoid bending from the wait as this could cause the risk of painful strains and injuries to the lower back, instead crouch down and bend from the knees

Many people feel tired or run-down at some point during the day. A lack of energy could affect your daily activities and make you less productive. The type and quantity of food you eat play an essential role in determining your energy levels during the day. A few simple changes in your diet may be all you need to get back to your brighter self. Give yourself an energy overhaul with the following tips.

Eat every three hours

Eat breakfast, lunch and dinner, plus a healthy snack mid-morning and mid-afternoon, with no longer than three hours between. This will stop those cravings for sweet foods. Keeping snacks such as vegetable sticks and hummus or peanut butter and oatcakes to hand will help you to resist sugary hits and keep your energy stable.

Drink up

It is important to regularly top up your liquid levels, to help you to feel more alert and focused, and to get rid of any brain fog. Our bodies are mostly made up of water, so replenishing during the day helps to keep us feeling our best. Aim to drink two litres of water throughout the day.

Power up with protein

Instead of carbohydrate-loaded cereals, switch to a lean protein source for breakfast. Protein takes longer to digest, so it will keep you fuller for longer, and also helps to maintain healthy blood sugar levels. Try eggs, salmon and avocado to start the day. A protein-focused lunch will also help to curb the notorious afternoon dip, and a protein shake will keep your energy steady.

Be clever with sugar

If you are craving sweets all the time, swap to something with less sugar. Try eating dark chocolate, which you might be less prone to eating too much of. That’s because milk chocolate is mostly sugar and milk solids, but dark chocolate is richer in cocoa and satisfying after a square or two. Berries are also a good choice as they have sugar, but the fibre will help “buffer” the sugar high to prevent energy levels from rising and falling.

Choose wholegrain

Start buying wholegrain alternatives for your bread, pasta and rice. Whole grains release energy slowly as their carbohydrates break down slowly over several hours so that they do not suddenly flood the bloodstream with sugar. Also, this gradual release helps you feel fuller for a longer time, suppresses your appetite and stops you craving sweet foods.

Aim for more vitamins

Eating a wide variety of fruits and vegetables will help you add important nutrients and good bacteria to your digestive tract. It is important to eat such foods as broccoli and cauliflower as they are full of micronutrients, antioxidants and fibre. If you find that your eyelids are hanging in the middle of the morning, choose fruit as a snack. Peeling and eating the fruit with its invigorating aroma will give you a pickup.

Spring is in the air, and it is time to get outside and enjoy it! With warmer weather around the corner, there will be an increase in outdoor sport activities. The best way to take full advantage of this season is to keep your health in tip top shape as well. Here are a few ways in which chiropractic care can help you to stay on top of your health and prepare you for the season ahead.

• Regular chiropractic adjustments can help prevent injuries

No matter what type of outdoor activity you plan to take part in this spring, regular visits to your local chiropractor are helpful in reducing the risk of injury, ensuring you are not putting too much strain on your joints, and checking that your nervous system is functioning normally. Whether you are running, riding a bike, playing ball, gardening, or spending time outdoors with your kids, plan a visit to your doctor to learn the best practices to keep your muscles and joints healthy in order to reduce the risk of injury and pain.

• Chiropractic care can help reduce the stress of a busy spring season

With warmer weather comes busier spring schedules. Whether your calendar is booked because you are spending more time with your kids as they have time off from school, or dealing with a busier work schedule, stress seems to be inevitable as the seasons change. Regular chiropractic care is a great way to reduce and prevent stress that can negatively affect your joints and overall health.

The bottom line is that in order to assure you get the most out of the spring season, and stay on top of your health, you need to take care of yourself. 

It is estimated that around seven in ten people will suffer from severe back pain at some time during their lives. Though it is common and uncomfortable, it doesn’t have to be life-changing. If you are suffering from back pain, it is important to try stay active and resume your normal activities. There are several ways to stay active safely whilst suffering from back pain.

Types of back pain:

Pain in the lower back is particularly common, but back pain can refer to pain felt anywhere along the spine from the neck to the hips.

There are generally two types of back pain, non-specific and mechanical. But what is the difference?

Back pain is non-specific when there is no obvious cause, and this is quite common. On the other hand, mechanical back pain is when the pain originates from the joints, bones, or soft tissue in and around the spine.

Mechanical back pain is often associated with placing stress or strain on the back, which could have been caused by several things. For example, poor posture, lifting something incorrectly, and injury, or perhaps even feeling stressed or run down.

Conditions that can lead to back pain:

Though most back pain is non-specific and usually not too serious, there are several conditions that cause back pain which are. For example, a herniated disc (sometimes referred to as a slipped disc) or sciatica.

Occasionally, back pain could be a sign of a more serious problem, such as a broken bone in the spine or an infection.

Worst exercises for back pain:

There are some exercises that will exacerbate back pain.

• High-impact activities

Exercises and activities that put stress on your joints can increase back pain. This includes high-impact activities, such as running or jumping, which should be avoided until the back pain has subsided.

• Lifting heavy weights

There is some uncertainty about whether lifting weights should be avoided whilst suffering from back pain. Though lifting weights with the correct form could be fine, it is important to keep an eye on the weight you are lifting and not lift anything too heavy especially if you are lifting it above your head.

• Core exercises

Core exercises are important, as strengthening the core can promote good posture and improve stability. However, if you are suffering from back pain, some core exercises could make your pain worse. For example, sit-ups, crunches, toe-touches, or leg lifts can place additional stress on your back.

Exercising with back pain:

Staying active can be an important part of recovering from back pain, and there are plenty of ways to exercise safely without placing additional strain on your back.

Here are some examples of activities that can be done safely and help keep your back strong and healthy.

• Walking

Walking is often overlooked as a form of exercise but at a moderate pace it can gently and safely work your muscles. It won’t place additional strain on your back and can also help to build stamina and burn calories.

• Swimming

Swimming is a low-impact and aerobic exercise, but the water also adds resistance to your movement. Plus, most water exercises are safe for back pain.

• Pilates

Pilates can be done on a mat or using special equipment, but it aims to strengthen the body with a particular focus on core strength. It can be beneficial for people suffering from lower back pain, and it also improves posture, muscle tone, balance, joint mobility and relieve tension.

It is estimated that 80 million working days are lost in the UK each year due to stress. 

Stress can be caused by more than just emotional challenges. It can also have a physical cause, for example, infections, allergies, extreme temperatures, environmental pollutants and even exercise can put pressure on the body.

Many people think of exercise as a stress reliever, however, our frame is designed for gentle exercise on a daily basis yet most people sit down all day. As a result, the muscles become weak, causing joint restrictions, back and other problems with the bones and joints.

When we do exercise, usually snatched during an hour from a busy schedule, it’s followed by days of inactivity. This approach may well increase the risk of back and joint problems.

Stress is quickly manifested in the muscles and bones and can lead to joint dysfunction, especially in the spine. This can also cause persistent headaches, migraine, neck and back pain.

Stress – Free Exercise Tips

• Always do warm–up exercises to avoid straining muscles
• Exercise for at least 30 minutes at least three times a week
• Wear the correct trainers to soften impact, particularly when jogging or running on hard surfaces
• Try and monitor your heart rate when exercising – it should rise to about 80% of its maximum; it is easy to calculate your maximum heart rate by deducting your age from 220, therefore, if you are 40 years old, your maximum heart rate should be 180 beats per minute, 60-80% of this is about 110 to 145 beats per minute
• Warm–down your muscles by doing gentle stretching moves