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 lifestyle changes in the 21st century make the condition of osteoporosis ever more prevalent, it becomes a threat that you should take into consideration.
The ageing population, dietary trends such as dairy intolerance and the increase in eating disorders like anorexia all contribute to the growing numbers of sufferers. Today’s indoor lifestyle is also a factor, since a lack of vitamin D from the sun hinders your absorption of dietary calcium.
The frightening part of this condition is that it is sometimes not diagnosed until a bone is broken. A way to assess your risk of fracture is a bone density scan. This is the most accurate way of measuring the strength of bones. This scan can be organised through your GP or private clinics, and then appropriate advice can be given by your GP or chiropractor.
There are precautions we can all take to minimise the threat of osteoporosis to our physical health and mobility, both by medical and natural means.
A nutritious diet, and taking supplements where need be, is of paramount importance. If you’re vegan or don’t consume dairy products for other reasons, it’s important to find an alternative source of calcium in your diet. Leafy greens or tinned, soft-bone fish such as salmon or sardines are great options. It’s important to be aware that some foods make it harder to absorb calcium, such as carbonated drinks.
To help your body absorb calcium, vitamin D is essential. As well as synthesizing this from the sun’s UVB rays, oily fish such as salmon, mackerel and sardines provide some vitamin D. However, especially in the UK, vitamin D supplements are recommended.
Another key nutrient for bone health is magnesium. While this mineral contributes to many functions in the body from nerve function to immune health, it is primary found in bone crystals, contributing to their strength. Magnesium is often included in calcium supplements.
Vitamin C plays an important role too. Collagen is the main protein in bone, and Vitamin C is necessary for collagen synthesis. Vitamin C is present in citrus fruits, tomatoes, and in many vegetables.
Chiropractors are fully qualified manipulative practitioners who diagnose and treat disorders of bones, as well as muscles, joints, ligaments and tendons. Your chiropractor will give you specific advice on how to strengthen your skeleton and minimise your risk.
Temperatures are changing as the colder seasons approach. Those who suffer with chronic back pain might notice that their condition aggravates as temperatures or seasons change. Although there’s not much scientific evidence to prove a link between chronic pain and humidity, temperature changes and wind speed, weather changes can certainly affect those who suffer with joint pain conditions, especially arthritis and osteoarthritis.
The most commonly accepted reasoning is that with colder temperatures comes lower air pressure, which can cause joint tissues to expand and further worsen joints already prone to swelling and tenderness.
If cold weather worsens your pain, you can take these three simple steps to combat it.
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 opt for over-the-counter heat wraps.
Water Therapy
If you like swimming, try to visit heated indoor pools with hot baths, Jacuzzis and saunas a few times a week for almost instant pain relief.
Stay Active
As tempting as it is to lounge 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 a Pilates routine at home.
However, if your pain stops you from leading a normal life, the best option is to visit your doctor and professionally address the root causes of joint and back pain.
As we approach the Christmas season, you might be more worried about piling on the pounds and feeling like a Christmas Pudding on the big day than anything else, but you’d be surprised how many people hurt their back over the festive period!
Did you know… There is an increase in patients coming in to the clinic with backaches and pains that have appeared during the Christmas period.
In fact… There are many ways you can hurt your back at Christmas. Bending and lifting heavy items like Christmas trees, furniture or even the turkey can easily strain your back or exacerbate existing aches and pains.
If you do hurt your back or neck during the holidays, your first thought might be to put your feet up on the sofa and watch some festive films and wait till the pain disappears.
But remember… Although this may seem like the obvious option, it is much more beneficial for your back to keep your muscles moving.
Here are our top tips to avoid back pain at Christmas:
If you’re lifting heavy or awkward objects like the Christmas tree or furniture, always ask for help and make sure you also bend your knees when lifting heavier items!
When you’re putting up decorations, use a stepladder to avoid over stretching or straining your back or neck.
Make sure you go for regular walks over the holidays, and if you don’t have time, make sure you’re supporting your back at all times with a small cushion.
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.
Autumn has arrived, bringing shorter days and less light. This change in the amount of light is a signal to animals, plants and, before the light bulb, people, that seasons are changing. While those most dramatically affected are those in the higher latitudes, many people in the UK are negatively affected by this shift.
Seasonal Affected Disorder (SAD), also known as ‘winter depression’ is a type of a type of depression that comes and goes in a seasonal pattern, with symptoms more severe between September and April. The NHS estimates that SAD affects approximately one in 15 people in the UK during the darker months.
Symptoms of SAD include:
Lethargy, lack of energy, inability to carry out a normal routine
Sleep problems, difficulty staying awake during the day, but having disturbed nights sleeps
Loss of libido, disinterest in physical contact
Anxiety, inability to cope
Social problems, irritability, disinterest in seeing people
Depression, feelings of gloom and despondency for no apparent reason
Craving for carbohydrates and sweet foods, leading to weight gain
Many people in the UK suffer with SAD, so it’s important to remember that you are not alone.
While light therapy is a popular treatment for SAD, lifestyle factors play a large role too. Getting as much natural sunlight as possible is particularly important, as is managing your stress levels. Exercise is also integral to the treatment of SAD. It has long been known that regular exercise is good for our physical health, but studies also show exercise to be of benefit to our mental well being. Exercise gives you control of your body and is a known mood booster. Your chiropractor can give you a general check to make sure that your bones, joints and muscles are functioning properly and advise on the best exercise solution for you.
