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Pilates is one of the best exercises you can do for your spine. It is low impact, gentle on your joints and is a great choice whether you are trying to prevent injury or recovering from one.

Pilates is a full body experience that provides a challenging workout while also strengthening the spine and trains the muscles in your body to work in unison. 

Pilates focuses on supporting the structure of your body, which is centered on your spine. It focuses on working from your core outwards.  Each exercise starts from the muscles that support and surround your spine. When your spine is supported, your whole body functions better. You become more balanced and have more freedom to move.

Pilates lowers stress and increases energy levels. The focus on breath with movement encourages fresh oxygen intake and the release of toxins into your lymphatic system to be dispensed. 

Feeding more oxygen into the body helps decrease stress levels and leaves you feeling energised and ready to go.  Pilates has also been linked to a reduction in stress and better sleep.”

Pilates is for everyone, regardless of age, shape, size, fitness, or ability level; it provides benefits for all.

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Sitting is one of the worst positions for the lower back. The amount of pressure put on discs when sitting is double compared to when we are standing. The lower back is negatively affected and this can cause recurrent pain.

Without doing any wrong movements or direct injuries, the back can be hurt by long term sitting. It will definitely have an impact on your nervous system, which is your body’s communication tool. If your nerves don’t communicate properly it can impact your overall health.

An evaluation by a chiropractor is important to make sure that any misalignments in your nerve system are treated before they start to negatively affect your overall health.  Standing is the best counter reaction to sitting. This is why standing desks are becoming more and more popular. 

You should move and stand up for a minimum of 5 minutes every hour that you sit. Use your lunch break to go for a walk or just stand for a while.

We may think we are too tired to stand but in fact our body gets more tired the more we sit. Try to reduce your sitting period by an hour daily and your body will notice the difference.

Car accidents often cause whiplash which creates misalignments in the neck or back. Sometimes the pain is felt almost immediately, but it can also begin after adrenaline levels have stabilised.  Even if there is no immediate or subsequent pain, it is a good idea to have the alignment of your neck and back checked by a qualified healthcare practitioner.

If you experience dizziness, headaches, soreness, nausea or discomfort in your neck or in your back, you may have had whiplash. These symptoms do not always show up immediately, so if you begin treatment promptly, you can help save yourself from pain and discomfort. 

It is a natural response for your body to become inflamed after a car accident in response to muscle and ligament stretching and tears. If you are feeling sore and achy, inflammation may be to blame and chiropractic care could help realign the spinal column and release muscle tension, easing pain and discomfort.

It is not uncommon to avoid seeking medical care after a car accident when you are not experiencing intense pain, but you should know that minor injuries can lead to long-term chronic pain and other issues.

Frozen shoulder, a painful condition that many people experience, is also known as ‘adhesive capsulitis’, and affects around 5% of the UK population.

This condition occurs when the capsule of the shoulder suddenly becomes thickened, in which it adheres the humeral head of the upper limb. This causes a significant loss of motion, as well as associated pain and a loss of normal function.

While the exact mechanism for frozen shoulder remains somewhat unclear, it is thought to occur in response to prolonged inflammation within the shoulder joint.

Frozen shoulder has been shown to result in significant postural deviations that are typical of people who spend too much time in a seated position. 

This means excessive thoracic curvature, forward shoulders, and a permanently elevated scapula. In this manner, the shoulder often appears to be in a position of permanent ‘shrugging’.

Chiropractic care is commonly used to treat frozen shoulder. Joints and muscle tissues undergo manipulation. The chiropractor applies pressure and stretches key points to help reduce pain and resolve the condition. 

Most of us are aware of the importance of calcium for our health, especially for our bones. However, magnesium is another vital mineral for our bones, as well as for our muscles and nerves, it can actually be more difficult to get enough of this mineral in our diet than to get enough calcium.

The many roles of magnesium

1. Magnesium is needed for normal muscle and nerve function. Without
   magnesium, our muscle fibres wouldn’t be able to relax after they have contracted, and nerve impulses wouldn’t be able to travel around our body properly.
2. Magnesium is vital for strong bones and teeth too. If you’re trying to improve or maintain your bone strength, it’s essential to include lots of magnesium-rich foods as well as calcium-rich foods.
3. Magnesium is also necessary for our cells to convert the food we eat into usable energy, and also for healthy ‘psychological function’ – including mood and how we deal with stress.

For these reasons…

Symptoms of not getting enough magnesium may include: muscle cramping, tight or weak muscles, increased pain, and loss of bone strength, as well as lack of energy, low mood, greater susceptibility to stress, and even poor sleep or insomnia.

As chiropractors, we regularly see patients with these symptoms – especially pain and muscle dysfunction, of course. If any of them ring true for you, you are likely to benefit from getting more magnesium into your diet.

Where can we find magnesium?

The main sources of magnesium in our diet are plant foods, particularly the following:

• Green leafy vegetables such as kale, chard and spinach
• Seeds and nuts – particularly pumpkin seeds and hemp seeds
• Whole grains – especially buckwheat and rye
• Beans and pulses.

How much magnesium do we need?

The general adult recommended daily allowance (RDA) for magnesium is 375mg. Like any nutrient, our requirements can vary, and the amount of magnesium present in foods – even the foods mentioned above – can also vary. But as a general rule, we need to eat four to five servings of one of these foods a day to get enough of this mineral. (One serving is about 80 grams or one handful green leafy veg, or two tablespoons of seeds, for example.)

Remember…

Drinking milk or eating cheese to get your calcium is not enough on its own to maintain strong bones – make sure you get plenty of those plant foods too! Also, don’t forget that weight-bearing exercise is one of the most important things to maintain bone strength.

Balance and co-ordination is an often overlooked part of fitness and should be trained as much as strength and endurance.

It is known that balance and co-ordination is controlled by several parts of the body, namely the eyes and the ears. These senses pass on the data it has gathered via the nerves to the muscles to appropriately move about gracefully. In older people though, these senses deteriorate and as a result, balance may worsen. Improving balance and co-ordination can benefit everyone, especially the elderly, to increase health and mobility.

There are many factors that may hamper one’s balance and co-ordination. The alignment of your neck, your spine, and your pelvis is one.  Age and disease is another problem.  For example, when your pelvis is misaligned, your body needs to compensate for that misalignment. Your neck may shift to one side to promote balance, but this, in turn, may cause you stiffness and neck pain.

Age and disease can also contribute to poor balance. With poor balance, the elderly are prone to slip and falls. It hinders mobility and lessens the overall quality of life. Diseases such as arthritis and osteoporosis can also hamper balance and co-ordination.

Exercise improves flexibility and strength and, through these, balance and co-ordination.  Nutrition is another important aspect of a healthy life. Important nutrients for balance and co-ordination include sodium, calcium, potassium, and magnesium as they are needed in regulating nerve impulses and muscle activity. Without them, you would experience painful cramps. Blueberries in particular are a superfood that contains many nutrients for improving balance and co-ordination.
  With the right exercise and nutrition you will increase you chance of living a full healthy life.

If you’re following the trends in exercise and fitness, you’ve probably heard the phrase “core strength” or “core stability.” These terms refer to the muscles of your abdominals (stomach) and back and their ability to support your spine and keep your body stable and balanced, helping to prevent back pain.

The core muscles lie deep within the trunk of the body. They generally attach to the spine, pelvis and muscles that support the scapula. They stabilise these areas to create a firm foundation for co-ordinated movement of the legs and arms.

Core stability is also needed in everyday life, helping to keep you fit and to prevent injury when you are lugging those heavy shopping bags or doing the ironing. Rises in back pain incidence have been linked to the sedentary lifestyle that many of us lead. How about neck and shoulder pain? Time spent hunched over the desk instead of getting out and about can mean that we don’t pay enough attention to posture, and the muscles of those crucial “corset” muscles.

To strengthen your core stability:

• Start by lying on your back with knees bent.
• Your lumbar spine should be neither arched up nor flattened against the floor, but aligned normally with a small gap between the floor and your lower back. This is the “neutral” lumbar position you should learn to achieve.
• Breathe in deeply and relax all your stomach muscles.
• Breathe out and, as you do so, draw your lower abdomen inwards as if your belly button is going back towards the floor.
• Hold the contraction for 10 seconds and stay relaxed, allowing yourself to breathe in and out as you hold the tension in your lower stomach area.
• Repeat 5-10 times.

Bear in mind the following points:

• Do not let the whole stomach tense up or your upper abdominals bulge outwards, as this means you have cheated by using the large rectus abdominus muscle (the six-pack).
• Do not brace too hard; just a gentle contraction is enough. Remember it’s endurance not max strength your are trying to improve.
• Do not tilt your pelvis nor flatten your back, as this means you have lost the neutral position you are trying to learn to stabilise
• Do not hold your breath, as this means you are not relaxed. You must learn to breathe normally and maintain the co-contraction.
• Use your fingers for biofeedback on either side of your lower abdomen to feel the tension.

Once you have mastered the abdominal hollowing lying on your back, practise it lying on your front, four-point kneeling, sitting and standing. In each position get your lumbar spine into neutral before you perform the hollowing movement. If you feel any pain or discomfort while doing these exercises, then stop immediately and seek medical advice before continuing.

Heavy, one shoulder bags are among some of the most popular types of bags to wear, but they actually come with many health risks. Holding the wrong bag can negatively affect your back more than you know. One-shoulder bags can leave you with chronic muscle pain, headaches, migraines, spinal damage, and even pinched nerves.

It is recommended to use a backpack because they evenly distribute the weight you are carrying on your back. It is important to remember to never carry more than 5-10% of your body weight.

If you are insistent on wearing a one shoulder bag, the smaller the better. Wearing a large bag hanging off of one shoulder can cause the upper trapezius muscle to begin to shrug. This happens as the shoulder adapts to the increased load.

Because the muscle attaches onto the base of the skull and extends across the entire length of the neck, there is potential to cause not only neck pain, but tension headaches as well. 

With time, wearing these types of bags can lead to a straightening of the natural backward C–shaped curve in your neck. This change in shape alters the weight distribution on the discs, putting more pressure on the joints leading to inflammation, osteoarthritis, and nerve compression.

If you find yourself still wearing a one shoulder bag, try and switch sides as frequently as possible. This helps to distribute the weight. Also, opt for a thick strap over a thin strap to resist it cutting into the shoulder

The nights are still long, temperatures have plummeted and flu season is very much upon us. From shorter days with less sunlight, changes in hormones and potential nutritional deficiencies, there are so many factors that can contribute to feeling of exhaustion at this time of the year. But here are a few simple ways to put the spring back into your step!

Move more, yawn less

Regular low-intensity workouts help boost energy levels in people suffering from fatigue. In a study, subjects trying low-intensity exercise, like leisurely walking or bike riding, reported the biggest drop in feelings of fatigue compared to the group doing more intense exercise. You should keep moving and ensure you continue exercising regularly, as the endorphins released during activity will help give you a much-needed lift. Regular exercising should also help you achieve a better night’s sleep so you feel more energised in the morning.

Multiple studies have shown that regular exercise strengthens your immune system, so it can fight off bacterial and viral infections. When you exercise and get your blood pumping, immune cells circulate through your body more quickly, helping them to seek and destroy infections. This boost only lasts for a few hours, which is why it’s good to exercise consistently.

Let the light in

February is the worst month for sleep. Research found that it takes longer to nod off in February than any other month. This can certainly be a contributing factor towards people reporting lower energy levels in February than any other month of the year. Aim to go to sleep and wake up at the same hour every day, so you get a good length of rest. Avoid sleeping too much at the weekends, because it might result in you actually feeling even more tired and sluggish.

Check your room temperature, too. If it is too high, it can make you feel like you didn’t get enough sleep, even when you have slept a proper amount of hours. And if it’s too cold you might wake up several times during the night. Sleep experts recommend bedroom temperatures to be between 20-22C degrees. Even if you are sleeping well, you may experience fatigue as a result of increased levels of melatonin, because of lack of exposure to sunlight. To help regulate your melatonin levels, spend as much time outdoors in daylight as you can – take a walk at lunchtime, or make sure the blinds are open if you sit near a window at work.

Boost from within

For most of us, the colder it gets, the more we crave carbs. It’s true that if we’re shivering, we burn more energy to keep warm, but as we spend most of our time in heated environments, most of us don’t need the extra calories. Comforting drinks and foods are often higher in fat, carbohydrates, and added sugars, and they can have a detrimental impact on energy levels, which can end up making you feel worse. Swap in healthier alternatives, like sweet potato, lentils, veggie soups and porridge. It’s also important to include a vitamin D supplement in your diet as our bodies are unable to create enough at this time of year. Food sources such as eggs, oily fish, spreads and fortified cereals are helpful to include in your diet, but a good quality vitamin D3 supplement is more effective. Nutritional deficiencies can cause low energy levels and exhaustion.

https://www.sciencedaily.com/releases/2008/02/080228112008.htm https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system https://medlineplus.gov/ency/article/007165.htmhttps://www.pri.org/stories/2013-02-07/february-worst-month-sleep-study-says