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

With our fast paced and demanding lifestyles, we tend to put the majority of our thoughts to the back of our mind. 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 local Chiropractor from in recommends 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.

Mindfulness 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. explains, “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 nights sleep too.

recommends 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

It’s recommended that we take 10,000 steps a day. However, a recent study conducted at Stanford University found that the global average for steps taken per day is 4,961. Though the UK’s average is above this stat, it’s a far cry from the suggested amount.

Walking has many benefits, from reducing the risk of heart disease to helping you sleep easy! Where you can, swap walking on pavements for paths in green spaces, you’re likely to improve your mood, get the creative juices flowing and reduce feelings of depression. With so many lovely green areas in and around , a little change in your daily routine can do wonders for your wellbeing!

A good walking technique is key to ensure your back is properly supported. Tighten your stomach muscles to engage your core and support your entire body weight. Spinal alignment is vital; try to stand up straight and keep your chin parallel to the ground. Let your arms swing naturally and roll through your foot from heel to toe.

It’s also a good idea to shorten your strides; this will reduce the strain on your knees, calves and shins. Make sure you get the right technique as you start off so that bad habits don’t develop! Getting the right footwear is key to ensuring you establish a good walking method. When buying shoes you’re going to walk in make sure you go at the end of the day as your feet will be a little swollen meaning you’ll purchase the right size. It’s important that your toes have room to move and that your heel doesn’t slip. This will give you ample support both in your ankle and further up in your lower back.

Try incorporating a walk into your daily routine. By releasing endorphins and boosting vitamin D levels, walking’s benefits are sure to leave you feeling refreshed and energized.

Visit the website at to learn more about factors affecting the health of you and your family.

23rd Dec 08:00hrs-12:00hrs Alex, Luke  & Ruth

Clinic Closed 24^th Dec – 28^th Dec

29th Dec 09:00hrs – 16:00hrs* Alex

30^th Dec 09:00hrs- 16:00hrs* Luke

Clinic closed 31^st Dec-2^nd Jan 2023

Tuesday 3^rd January 2023 normal hours resume

*May close earlier

Chronic pain is usually described as any persistent or intermittent pain that lasts more than three months. Clinical studies reveal that chronic pain, as a stress state, often induces low mood. With 80% of adults experiencing lower back pain at some point in their lives, this is a very widespread problem. Low mood can often cause frequent or unexplained pain, just as back or chronic pain can cause restlessness, stress, sadness, and other emotions associated with low mood. Regardless of where the pain comes from, it is important to learn how to take care of yourself and your back, to prevent back pain from occurring at all.

Here are a few tips to help ensure a healthy mind and body:

1. Exercise: Exercising daily is crucial to maintaining a healthy lifestyle. Make sure you warm up beforehand and then cool down and stretch after each session. Stretching allows for posture improvement, blood-flow, and tension reduction. Stretching the hamstrings and hip flexors, muscles that are attached to the pelvis, can also help reduce back pain.  You don’t need to exercise for long, just half an hour of gentle exercise is usually enough to increase your breathing as long as it is done most days.
2. Healthy Diet: Ensure that you are keeping up with a healthy diet – even when life gets busy and hectic. Healthy whole foods are vital to having long-lasting, slow release energy and maintaining a balanced mood. Along with drinking more water, try adding more fruits and vegetables to give your body a boost.
3. Treatment: If you continue to have pain, seek advice from a healthcare professional. Chiropractors specialise in pain reduction, which can improve overall health.

Back pain and low mood should not be overlooked. If you suffer from back pain, keep these tips in mind and seek professional advice where you can.

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.

1. 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.

2. 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.

3. 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.

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 and 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:

1. 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

2. 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

3. 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.

Pain is an unpleasant sensation that plays an important function in our lives.

When you suffer an acute injury, pain warns you to stop the activity that causes the injury and informs you to take care of the affected body part.

Chronic pain, on the other hand has no time limit, and often has no apparent cause and serves no apparent biological purpose. Some people, often older adults, suffer from chronic pain without any definable past injury or signs of body damage. Common chronic pain can be caused by headaches, the lower back, and arthritis and sometimes there is little evidence to explain such pain.  Emerging scientific evidence is demonstrating that the nerves in the spinal cord of patients with chronic pain can undergo structural changes.

Emotional and social issues often magnify the effects of chronic pain. People with chronic pain frequently report a wide range of limitations in family and social roles, like the inability to perform household or workplace chores, take care of children, or engage in social activities. In turn, spouses, children, and co-workers often have to take over these responsibilities. These changes often lead to depression, anxiety, resentment, and anger for the pain patient and can lead to stress and strain in family and other social relationships.

How is depression linked with chronic pain?

Depression is the most common emotion connected with chronic pain. It is found 3 to 4 times more in people with chronic pain than in the general population. The combination of chronic pain with depression is often associated with greater disability than either depression or chronic pain alone.

People with chronic pain and depression suffer vivid changes in their physical, mental, and social well-being — and in their quality of life. Such people often find it difficult to sleep, are easily agitated, cannot perform their normal activities of daily living, cannot concentrate, and are often unable to perform their duties at work and at home. These changes to quality of life starts a vicious cycle — pain leads to more depression, which leads to more chronic pain. In some cases, the depression occurs before the pain.

Signs and Symptoms

Some of the common signs and symptoms of chronic pain include:

• Pain beyond 6 months after an injury
• Pain from stimuli which are not normally painful (Allodynia)
• Increased pain from stimuli that are normally painful (Hyperpathia)
• Being overly sensitive to pain (Hypersensation)

Signs of major clinical depression will usually occur daily for 2 weeks or more, and often include many of the following:

• A feeling of sadness; feeling blue, hopeless, or irritable, often with crying spells
• Changes in appetite or weight (loss or gain) and/or sleep (too much or too little)
• Poor concentration or memory
• Feeling restless or exhausted
• Loss of interest or pleasure in usual activities, including sex
• Feeling of worthlessness and/or guilt

What treatments are there for chronic pain and depression?

The first step in coping with chronic pain is to verify its cause, if possible. Addressing the problem will help the pain subside. In other cases, especially when the pain is chronic, you should try to keep the chronic pain from being the entire focus of your life.

• Stay active and do not avoid activities that cause pain simply because they cause pain. The amount and type of activity should be directed by your doctor, so that activities that might actually cause more harm are avoided.
• Distraction (redirecting your attention away from chronic pain), imagery and dissociation (detaching yourself from the chronic pain) can be useful.
• Relaxation training, hypnosis, yoga and meditation can help you cope with chronic pain. Cognitive therapy can also help patients recognise destructive patterns of emotion and behavior and help them modify or replace such behaviors and thoughts with more reasonable or supportive ones.

Involving your family and friends may be helpful with your recovery.

Most people experience headaches sporadically through their lives and are not too adversely affected by them. However, there is a severe type of headache called a migraine that can keep returning and be incredibly debilitating. It is estimated by the NHS that around one in every five women and around one in every 15 men are affected by migraines, which usually begin in early adulthood.

The exact cause of migraines is still somewhat unknown; the current understanding is that there is a temporary change in the chemicals and blood vessels of the brain.

A migraine is typically experienced as a severe headache, often with a throbbing pain in the front or sides of the head. Some people have other symptoms including nausea, vomiting, and extreme sensitivity to light, sound or smells. Migraines can last from a few hours to a few days.

There are different types of migraine. There are migraines with aura, which is where there are warning signs of the migraine in the form of visual disturbance such as seeing spots, lights or blurred lines. There are also migraines that occur without warning, and it is even possible to have a migraine aura without the accompanying headache.

There are also many different possible triggers for migraines. These can include, stress (and how stress is handled), food and drink triggers, sleep patterns, hormones and tension; especially in the neck.

In order to manage migraines in a regular sufferer, identification of a specific trigger is essential. Behavioural or lifestyle changes playing an important part in the treatment, such as avoidance of certain foods or maintenance of a regular sleep pattern. Chiropractic treatment also has the ability to alleviate some contributory factors or after effects including relieve of restriction in movement of the neck, muscle tension in the neck, upper back and shoulders and helping correct any postural issues that may influence the occurrence of both migraine and tension headaches.

If you’re one of the millions of people in the world who suffer from migraines, you have likely tried pain medication after pain medication in the hopes of alleviating the pain. If your prescription medications are not doing the trick, you may be glad to hear that chiropractic care can be a promising option to help relieve symptoms. 

While there is no definite cure to migraines – and the healthcare industry has struggled to even pinpoint the exact causes – chiropractic treatment is an exceptional option to decrease the negative effects of migraine headaches.

Migraine headaches vary for everyone, but can be extremely painful and sometimes debilitating. Often these headaches can be accompanied by nausea, vomiting, and sensitivity to noise, light, and smell. Research has shown that cervical trauma can increase the chances of experiencing migraine pain, since there are many nerves that transmit through the cervical region to and from the brain. If these vertebrae become displaced, severe migraine headaches can occur. 

Chiropractic treatment is gaining popularity as a way to treat symptoms since it  involves correcting the position of these injured cervical vertebrae, which in turn can then reduce or eliminate migraine headaches.

Chiropractic treatment is unlike any other migraine medication and works in unique ways. Some of the many ways in which chiropractic care can treat migraine symptoms, include:

• Decreasing irritation in the nerves that send pain signals to the brain
• Reducing common triggers for migraine headaches such as muscle tension
• Strengthening muscles that support the spine
• Restoring proper nervous system communication by ensuring alignment
• Helping the body to heal itself by being properly aligned

Chiropractic treatments not only act as a reactive treatment option, but as a proactive way to prevent future migraine symptoms.

However, migraine symptoms are different for everyone. It is important to find an individualized treatment option that works for you. This may incorporate a combination of treatment options, rather than solely relying on chiropractic care, such as massages, medication, nutrition and physical therapy.

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.