Clinic News
We hope you are having a chance to enjoy some friends and family time during the extended bank holiday weekend, the team has also taken a few days out to recharge. We will be back up and running from 11 am on Monday 6th June. The week will start with another exciting craft stall - Anne Lyburn showcases her photography and cards - pop in any time to have a look and buy some unique and individual cards for that special someone.
Our cake stall week was a huge success, thank you so very much to all the bakers and of course the munchers - we raised a further £130 for our '30 trees for 30 years' collection - that is outstanding! Our total has not hit the £1000 mark including pledged donations for sponsorship
The closing date for the logo drawing competition has now elapsed. We will be announcing the lucky winning artist next month, whose design will be used as our 30 trees for 30 years logo and will have the opportunity to plant a tree of their own in the chiropractic copse next year.
Alex and Andrea finally completed their IRMER course and Andrea has tirelessly updated all the regulations ready for a pending visit from an HSE inspector.
Although many of you have managed to escape for a holiday already this year, it is certainly something on our minds as the sun shines and school holidays are on the horizon. Look out this month for advice on how to make the most of your holiday and not have it flawed by back pain.
Don\'t Let Back Pain Spoil Your Holiday!
Think of holidays and most people will dream up images of days spent having a good time, perhaps relaxing in the sun or pursuing new interests. But how many people would wish to imagine themselves lying down indoors with back pain?
Unanticipated injury, such as back pain, can spoil a good holiday – don’t let it spoil yours. Aim to reach a good level of fitness before you go away, and when taking part in sports, make sure you know how play them properly.
Whatever physical activities you choose to engage in, bear in mind that a good number of back complaints are offset by failing to warm up properly before exercising.
Different sports have different guidelines as to how you should take care of your back. For example, when swimming it’s important not to try to keep the whole of the head out of the water, as this places considerable strain on the neck and shoulders, which can lead to problems in the lower back
Golf can present its own problems, particularly if the muscles aren’t warmed up before hand in order to cope with the rotation (twisting) of the lower back when swinging the club. Prevent this by practicing stretching and flexibility exercises before playing.
Driving Without Pain
GPs say increasingly more patients complain of back pain caused by car journeys. Many people experience neck or low back stiffness after driving. Back pain, headaches and leg cramps can become routine, even for drivers who only drive short distances.
Modern life involves spending so much time in cars, it is imperative that car seats support our spine. Unfortunately, as the engineering and design of our cars has evolved, the comfort and ergonomic design of car seats has been neglected.
TIPS FOR COMFORTABLE MOTORING
Back and Neck Support
Driving with poor posture will cause back and neck ache, as well as poor concentration and fatigue. Sit back in the chair to support your spine. If your seat does not offer sufficient support you can buy a lumbar support or place a rolled-up towel in the small of your back to support the spine’s “S” shape. To reduce the risk of whiplash, reduce the distance between the rest and your head.
Steering Wheel and Chair Position
Adjust the wheel so your arms are not stretched or cramped, which could strain your shoulders and neck and lead to fatigue. Adjust your seat to allow you a comfortable view of the road. If you are small, jack up your seat to prevent overstraining your neck. Ensure that your feet are not too far from the pedals. If you are tall, slide the seat back to avoid cramp.
Long Distance Driving
Sitting in one position for a prolonged period will result in stress and strain on the spinal joints, muscles and ligaments. Stop for a few minutes each hour. Walk about to ease the spine and minimise aches and pains.
Getting in and out of your car
Swing your legs in and out of the car with your knees together. Never climb into or out of the car one leg at a time. After a long journey walk for a few minutes before you unload your boot. Your joints and muscles are cold and can be easily injured by such heavy lifting.
Summer Time Sports
Summer time has arrived and with it the added need for us to take extra care of our necks, backs and spines to avoid pain and injury…
If the arrival of sunshine has caused you to pack away your winter jumpers and, instead, pull out your racket, shin pads or helmet for a bout of summer activities, remember to take note of these simple steps to ensure you steer clear of any unwanted pain and discomfort.
RUNNERS can avoid injury by regular stretching of the tendons and wearing good shoes with shock-absorbing features.
RACKET-SPORTS PLAYERS should be wary of playing through the pain of Tennis Elbow. Tennis Elbow is in fact an overuse injury, caused by repetitive movements at the wrist forcing the thumb outwards and the palm upwards. Continuing to play will only exacerbate the problem.
GOLFERS are particularly prone to lower back injuries. Graphite clubs and soft spiked shoes will help absorb the shock which can bring on back injury. Your chiropractor can suggest appropriate warm-ups and exercises, and help you work on an alternative swing.
GARDENERS commonly suffer from aches and pains, but they can avoid lower back trouble by kneeling on one leg rather than bending from the hips, keeping the back hollow whilst digging, and varying tasks throughout the day to avoid repetition injury.
DIY, like gardening, is often far-removed from everyday activities. When the sun is shining many will want to get out in the garden and get on with the long list of DIY jobs that have piled up over the winter months. Enthusiasts often injure their back by in habitual exertion, so when lifting, take the weight on bent legs, keeping the back straight.
Lifestyle Tips for Summertime
Whilst Summer is in full swing, it’s common to enjoy the warmer weather by partaking in outdoor activities and enjoying the sun. However, various health issues can be caused by the heat, so whether it’s feeling dehydrated or spending too much time in the sun, it’s important to prepare for the warmer weather to keep our health in the best shape. Here are five tips to stay healthy this summer.
- Stay Hydrated
Your body becomes dehydrated when your water intake does not equal your output. Fluid losses are accentuated in warmer climates, during strenuous exercise, in high altitudes, and in older adults, whose sense of thirst may not be as sharp. It is critical that when you are doing any strenuous activities, that you drink more than the recommended 8 glasses of water.
- Exercise
Summer months are the perfect time for utilising the outdoors as your own gym! Hiking, swimming, surfing, and even using jungle gyms are all great options to stay active during these warmer months. Summertime is a great way to get creative with your workouts!
- Vitamin D
Summer is the best time to get Vitamin D because you can get it directly from the sun, without needing to take supplements. Our skin makes Vitamin D when it is exposed to direct sunlight, 15-20 minutes a day during the strongest rays will typically provide individuals with their daily dose. Vitamin D has also been shown to promote healthy bones and teeth, fight depression and help brain development in pregnancy and infancy. To determine your Vitamin D levels, a blood test can be taken at your local GP Surgery.
- Eat Local Produce
Fresh and local produce is full of the highest value of nutrients and vitamins. Local produce is also low in calories and keeps you feeling full for a longer time. Dark coloured vegetables also contain compounds and decrease inflammation caused by sunburn. You can make this a summertime occasion by going to your local Farmer’s Market every week!
- Use Essential Oils
Essential oils are a wonderful way to create safe, healthy, and natural products to use on the skin. Many essential oils are great at repelling mosquitos, bees, biting flies and can treat stings and bites if they occur. The most common essential oils are eucalyptus, citronella, lemongrass, tea tree, geranium, clove, lavender, thyme, rosemary, and peppermint. Oils can also be mixed with water, alcohol, or witch hazel, to make a diluted spray. Whilst essential oils will not prevent sunburn, they can be used after sun exposure to soothe and lessen the severity of a burn.
Nutrition for Bones, Muscles and Joints
Choosing a balanced diet containing the right vitamins and minerals decreases our chances of developing deficiencies later on in life. The body’s structure relies on vitamins and minerals to ensure muscle tone (including the heart), healthy functioning of nerves; correct composition of body fluids; and the formation of healthy blood and bones.
A Healthy Diet Plan
Calcium
For bone, muscle and joint health try and include Calcium in your diet, which is essential for optimal nerve and muscle function and blood clotting.
Obtained from
Dairy products are rich in calcium that is easy to absorb. Non – dairy sources with equally absorbable calcium are green leafy vegetables from the kale family. Spinach, rhubarb, sweet potatoes and dried beans are rich in calcium but from these foods it’s not easily absorbed
Magnesium
Required for efficient muscle contraction and conduction of nerve impulses. Low magnesium levels in the body can affect the body’s calcium levels, putting bone health at risk.
Obtained from
Green leafy vegetables, unrefined grains and nuts. Small amounts are present in meat and milk. Large quantities of fibre in the diet and low protein intake can reduce the amount of magnesium able to be absorbed by the body.
Vitamin D
Essential for regulating the formation of bone and the absorption of calcium from the intestine. Vitamin D is a fat-soluble vitamin that functions to help control the movement of calcium between bone and blood.
Obtained from
Primarily from the action of UVB light on the skin. Food sources such as cod liver oil, sardines, salmon, tuna, milk and milk products contain small amounts of Vitamin D.
Vitamin C
The structure of bones, cartilage, muscles and blood vessels is provided in part and maintained by collagen. The formation of strong efficient collagen requires Vitamin C.
Obtained from
Citrus fruits, berries, tomatoes, cauliflower, potatoes, green leafy vegetable and peppers. Also important for producing strong collagen and therefore strong bone structure, is Folic acid. Folic acid is found in cereals, beans, green leafy vegetables, orange and orange juice
Antioxidants
Vitamin C is also a strong antioxidant and is capable of regenerating other antioxidants like vitamin E. The role of antioxidants is to mop up free radicals (the by-products of normal metabolism). Excessive amounts of free radicals cause damage to joint surfaces and muscle cell regeneration. Antioxidants reduce the potential of these free radicals to cause joint damage.
Obtained from
Antioxidants are vitamins A, C, E and the mineral selenium and are present in fruits and vegetables, the highest quantities are found in the most deeply and brightly coloured. Cartilage that lines the articulating surfaces of all joints is critical to joint health. Cartilage is the shock absorber of joints and is continually rebuilt if a source of raw materials is available. Supplements such as glucosamine sulphate can be added to a healthy diet to assist joints that maybe showing signs of wear and tear.
Essential fatty acids
Essential fatty acids (EFA’s) also reduce the degenerative changes in tissues and cells. EFA’s are unsaturated fatty acids such as Omega 3. They aid in decreasing the inflammatory response and help relieve pain and discomfort in joints and muscles.
Obtained from
EFA’s can be found in oily fish (sardines, fresh tuna, mackerel), flax seed and linseed.
Foods to avoid…
There are certain foods and substances that adversely effect the body’s use of minerals and vitamins. High saturated/animal fats, refined foods, white flour, white sugar, white rice, chocolate, carbonated drinks and fruit juices with high sugar concentration should be kept to a minimum if not weaned from the diet completely. Meat and dairy products should be kept within a recommended weekly amount. Dairy products as calcium sources should be varied with other non-dairy sources.
We treat all conditions that affect any muscle or joint in your body, from your head to your little toe! One of the most common complaints that we treat is back pain and Chiropractic is recommended by the government authority, the National Institute for Clinical Excellence (NICE) for acute and chronic back pain. Some of the other conditions that we treat are neck and headache, shoulder pain, leg and hip pain, knee and foot pain, sciatica and arthritis. Our registered Chiropractors all have at least five years of training. Treatment costs can be covered through most health insurers. If you are in any doubt, we are always very happy to talk with you on the phone to see if your condition will respond well to Chiropractic treatment. Call the clinic now to arrange an appointment time that works for you. 0115 9225085 If you would like to opt-out of receiving these newsletters please follow the unsubscribe link below, email alex@beestonchiropractic.co.uk or let us know at your next appointment.