Buzz Buzz Buzz ... Clinic News
We’re still feeling the aftermath of Chiropractic Awareness Week, and we hope that you are still trying to be more Tech friendly on your spines! Emily Connelly won the Sissel pillow prize – well done and thank you to everyone for liking and sharing our pages last week.
The bank holidays are looming so don’t forget we will be closed on those Mondays but the out of hours help line for emergency advice is 07854707873 (please note for appointment changes call 0115 922 5085 and leave us a voicemail).
And lastly please make sure you are keeping us updated with your email addresses, any changes in phone numbers and GP details etc. If you need to inform us of any changes then please either call reception, drop us an email (firstname.lastname@example.org) or tell us when you're next in the clinic!
Stand Up To This Month’s Challenge!
The majority of lower back problems can be influenced by everyday movements or postures that are repeated thousands of times – and if they are not done properly they can cause plenty of issues. How many times a day do you stand up from sitting down?
Challenge: Can you stand up without your knees going in front of your toes, without using your hands on your knees, and keeping your back straight?
If you have issues with this ask your Chiropractor for more advice.
Back Pain and Modern Lifestyles
Did you know it is estimated that a sixth of the UK population suffers from back pain at any one time. And according to the National Office of Statistics, a staggering 31 million days of work were lost last year  due to back, neck and muscles problems. These huge numbers of back and neck related complaints have been linked to our modern lifestyles and a lack of steps taken by many of us to prevent the problems before they become too serious.
Sitting in an office - what's the problem? Sitting for long periods of time lessens blood flow to the discs that cushion your spine and thus places more pressure on it than walking or standing. What can you do? It is crucial that you have a good posture while sitting at your desk. Make sure your head is straight and not tilted down when you are reading or typing. Avoid slouching and if it is possible, tilt your chair back slightly to help alleviate any excess pressure on your spine and make sure your feet are placed firmly hip width apart on the floor. Take regular breaks to stand up, stretch and walk around.
Increasing your exercise - what's the problem? It is advised that we take 10,000 steps a day; most of us normally only manage to get between 3,000 and 4,000! What can you do? If possible, park further away from your destination or get off the tube a few stops before you normally would and walk the rest of the way. Why is walking so good for us? As walking is a good, low impact exercise, it can not only help to relieve back pain but also prevent it without putting too much strain on your body. Even walking for just 30 minutes a day 3 – 5 times a week can have real benefits for you back health and your overall wellbeing!
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 can 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 can also determine the weight carried be 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 able 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.
The Best Exercises for Arthritis Sufferers
If you suffer from arthritis, or very stiff joints, exercise may be the last things you want do. However... getting out into the fresh air and doing some low intensity, aerobic exercise can be extremely beneficial and help to prevent stiff joints. Some sports can help to build up your core muscles, the muscles which support your joints, and also reduce joint inflammation. These include: Yoga Pilates Swimming Cycling Walking
Opt for gentle movements and light stretches and build up slowly, the gentle stretching involved in each exercise can help you to maintain mobility and movement. Be careful... try and avoid any hot or power yoga as this can end up putting excessive pressure on your joints.
Try this... Swimming can be particularly good as the buoyancy of the water can help relieve any pressure on your joints while you exercise, giving you that extra supportive barrier which will help cushion any inflamed joints.
Or this.... Cycling also acts in a similarly supportive manner as it helps you avoid the pounding of high-impact aerobic activities. A gentle cycle can help to strengthen your leg muscles that support your joints. So whether it's on an exercise bike or in the great outdoors, cycling can be an effective way of staying fit while making sure your joints aren’t placed under too much pressure.
If you are experiencing a severe flare up it is best to rest for a couple of days before part taking in any kind of physical activity. Remember, it's not a race. Don't push your body to do anything if you feel you can't manage it. If you feel like it, you could simply go for a walk, but make sure not to push yourself too much if you are in pain. The best thing you can do is to listen to your body. Remember... pain is your body’s way of telling you to stop, so always go at your own pace!