Welcome to the December edition of our newsletter, you are no doubt preparing for the festive season and planning special time with family and friends or just some well-deserved time off to recharge your batteries. But whatever you are doing we implore you to always think about your posture.
See the newsletter below for some helpful advice to keep your Christmas spirit flowing.
We can proudly announce the clinic has again secured the award of PPQM - patient participation quality mark for the 9th consecutive year.
The Royal College of Chiropractors believes that chiropractic services should be centred on the users of those services. The College supports the delivery of services that are flexible and responsive to the needs of patients, acknowledging them as partners in their own care.
Practices are required to demonstrate they meet patient expectations in a wide range of areas.
Our new plaque will be awarded at the AGM in January 2018.
Notes for your diary:
The clinic will be closed on the following days over the holiday period:
Monday 25th December 2017, Tuesday 26th December 2017,
Monday 1st January 2018.
For further details see reception notice board or log in to the web site.
The clinic will be closed for a training day on Wednesday 24th January 2018 - we will be hosting a national training session for chiropractors to address the new radiation protection legislations enforced from 6th February 2018. Sorry for any inconvenience caused.
On 28th April 2018 we will be celebrating the clinic’s 25th Anniversary, so keep your diary clear for our open day and look out for more details in future newsletters.
Top Tips to Avoid Back Pain at Christmas
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.
High Heels & Back Pain
Sometimes the cause of back pain is obvious, for example a sports injury.
However… Sometimes the culprit could be surprising, such as improper footwear, especially high heels.
Why do they cause damage? When women wear high heels their body will attempt to compensate for the uneven balance they cause by flexing or forward bending their hips and spine. Heels can cause people to mimic the way a person would walk on a ramp and thus increase the pressure placed on the balls of the feet and the knees.
The lower back is also pushed forward causing the hips and the spine to become dis-aligned. The changes to the posture cause a prolonged tensing of the calves, hips and back muscles. This results in excess muscle fatigue and strain at the end of the day. Over long periods of time this can cause serious problems for your leg muscles and spine health
The Height of the Heel
The height of the heel can also determine the weight carried by the footwear. As the height of the heel increases so does the pressure on the ball of the foot. Stilettoes can therefore cause the most damage to your posture and overall spine health. It is therefore advised where possible to wear as lower a heel as possible
How to help your back:
If you do wear high heels take a few aspects into consideration to make sure you’re causing yourself as little damage as possible
- Try and avoid wearing high heels for long periods of time where possible
- If you have to commute each day it is wise to commute in flat shoes that cushion and support the natural arch of your foot and change into high heels when you get into the office
- If you do wear a lot of high-heeled shoes try and opt for ones with a lower, wider heel, preferably no higher than two inches, to reduce the amount of pressure being placed on your feet and calf muscles
- It can also be wise to buy shoes in the afternoon, when feet are at their largest, this will make sure your shoes will be to accommodate for the natural expansion of the feet throughout the day.
Make Sure Not To Trip!
As your balance can be more unsteady when you wear high heels it increases the possibility of you tripping over and causing yourself an injury. In consideration of this, it is a good idea to opt for shoes with a leather insole to keep the foot from slipping and provide a steadier grip when you’re walking around
Change Your Diet To Minimise Osteoporosis Risk
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.