Clinic News
It's that time of year again when our young people are studying hard for forthcoming exams, be it GCSE's, A-levels or any other exam that will take you to the next exciting episode in your career. We know you can do this, you just need to believe in yourself. Check out some top tips this month from Sophie about posture and just in case there's a break in the rain, some gardening again - yes yes, we know you're not out there much yet but let us get you prepared.
We will be keeping a close eye on Sophie as she starts the athletic season with her discus throwing and shotput, championing the clinic brand.
Congratulations to Erin for completing her Royal College of Chiropractors Post Registration Training.
Alex will endeavour to resume some painting to freshen things up a bit around the place. A new carpet is being fitted in the upstairs treatment room at the end of the month - please can we ask that you remove your shoes before entering the room to help us keep it nice?
Thank you to everyone who has been super supportive in helping us preserve the upholstery on the beds - removing metal accessories etc will make a huge difference to its life span.
Have you been to visit our trees? The daffodils are flowering. We would love to hear if anyone has managed a visit - albeit wet and boggy. Alex got a sneaky peak this week and Sophie Dale's tree IS BLOOMING MARVELLOUS! There were also one or two daffodils around the base enjoying the morning sunshine.
Why is posture so important?
Whether it’s being told to sit up straight or stop slouching, there’s many reasons why we were told to keep an eye on our posture growing up. However, as adults, we sometimes form bad habits and forget the importance of good posture.
Whether it’s physical or mental health, posture plays an important role in our overall health and has a variety of benefits.
Poor posture
Posture refers to the position of your body when you are standing or sitting and, more specifically, how your spine is aligned with your head, shoulders, and hips.
Poor posture occurs when the spine is not positioned in a neutral alignment. This could mean the curves in the spine are more emphasised than they should be. For example, by hunching over with your head forward. A common cause of this is ‘tech neck’, which results from us hunching over cell phones or computers.
Poor posture results in the joints, muscles and vertebrae being in stressful positions and, over a prolonged period, can have several negative impacts on your body.
Good posture
The back has three natural curves: at the neck, mid back, and lower back. Good posture maintains these curves by ensuring your head is above your shoulders and the top of the shoulders is over the hips.
It can sometimes feel uncomfortable or awkward to adjust your posture because bad posture doesn’t always cause pain or discomfort.
Here is a quick reminder for how to maintain posture when sitting or standing:
- Sitting: the feet should rest flat on the floor, with even weight on both hips. and your back should be mostly straight. The shoulders should be back and relaxed, whilst the ears line up over the collarbones.
- Standing: the legs should have a slight bend in the knee so they are not hyperextended or locked, and weight should be evenly distributed. The shoulders should be down, and the spine and pelvis remain in a neutral position.
Physical benefits of good posture
There are many physical benefits associated with good posture, some of which are listed below.
Standing or sitting with poor posture for prolonged periods of time places additional stress on your lower back, which can be a common cause of back pain.
- Less tension in the neck and shoulders
Particularly for ‘tech neck’ where the head is in a forward position, there can be additional strain on the upper back, shoulders, and neck. Good posture ensures the joints and ligaments are less stressed.
Poor posture can be the reason for tension headaches because it increases muscle tension in the back of the neck.
Slouching compresses the lungs, so correcting your posture enables more space for your lungs to expand.
Maintaining good posture means using your muscles and keeping them engaged, particularly the muscles in your core and upper back.
Mental benefits of good posture
Good posture encourages the muscles to be used as they’re intended, rather than wasting energy. This means you will feel less fatigued.
Together with increased energy levels, good posture can make you look taller and more toned, which can boost your self-confidence.
Cortisol
Cortisol is the body’s main stress hormone and is well-known for triggering the “fight or flight” response in our bodies when we are stressed. However, cortisol is also responsible for regulating a wide range of processes throughout the body.
What is cortisol?
Cortisol is a steroid hormone produced in the adrenal glands, which is then released into the blood and transported around the body.
What does cortisol do?
Almost all our cells contain receptors for cortisol, meaning it plays an important role in several things your body does. For example, cortisol:
- Manages how your body uses proteins, carbohydrates, and fats
- Regulates blood pressure
- Increases blood sugar
- Keeps inflammation down
- Controls your sleep/wake cycle
- Boosts energy
The short-term release of cortisol can give your body energy to fight or flee from a stressor, but it is possible for our cortisol levels to become unbalanced.
Too much stress
Usually, cortisol levels balance when the stress your body was reacting to passes. However, when cortisol levels are too high for too long, the hormone can have a negative impact on your body.
There are some health issues associated with high levels of cortisol over a prolonged period, including:
- Weight gain
- High blood pressure
- Insomnia or difficulty sleeping
- Mood irregularities
In women, this can impact periods causing them to become irregular, less frequent or stop altogether.
Cortisol levels have also been linked to conditions like anxiety or depression.
Managing cortisol levels
There are some lifestyle habits that can help you to manage cortisol levels.
- Sleep
Getting the right amount of sleep can be an effective way to reduce cortisol levels. Several things can be done to optimise your sleep, such as limiting caffeine intake, avoiding nicotine or alcohol, and implementing a regular sleep schedule.
- Exercise
Exercise can increase or decrease cortisol, depending on the intensity. Intense exercise can increase cortisol levels afterwards, which will decrease a few hours later.
However, regular exercise can also help with managing stress and promoting good health, which may help lower cortisol levels.
- Eating a nutritious diet
When trying to lower cortisol levels, it is important to eat a healthy and balanced diet, paying attention to sugar intake. Fruits, vegetables, healthy fats, and even dark chocolate are thought to be helpful for managing cortisol.
Similarly, it is important to ear on a regularly because low blood sugar can increase cortisol.
- Staying hydrated
Dehydration has been linked to temporary increases in cortisol levels, meaning it is important to drink enough water throughout the day.
- Breathe
Deep breathing is a simple and effective way to reduce stress. It can stimulate the parasympathetic nervous system, which is associated with relaxation and lower cortisol levels. Meditation or yoga are just two examples of ways to practice deep breathing.
Back pain and exercising
It is estimated that around seven in ten people will suffer from severe back pain at some time during their lives. Though it is common and uncomfortable, it doesn’t have to be life-changing. If you are suffering from back pain, it is important to try stay active and resume your normal activities. There are several ways to stay active safely whilst suffering from back pain.
Types of back pain:
Pain in the lower back is particularly common, but back pain can refer to pain felt anywhere along the spine from the neck to the hips.
There are generally two types of back pain, non-specific and mechanical. But what is the difference?
Back pain is non-specific when there is no obvious cause, and this is quite common. On the other hand, mechanical back pain is when the pain originates from the joints, bones, or soft tissue in and around the spine.
Mechanical back pain is often associated with placing stress or strain on the back, which could have been caused by several things. For example, poor posture, lifting something incorrectly, and injury, or perhaps even feeling stressed or run down.
Conditions that can lead to back pain:
Though most back pain is non-specific and usually not too serious, there are several conditions that cause back pain which are. For example, a herniated disc (sometimes referred to as a slipped disc) or sciatica.
Occasionally, back pain could be a sign of a more serious problem, such as a broken bone in the spine or an infection.
Worst exercises for back pain:
There are some exercises that will exacerbate back pain.
Exercises and activities that put stress on your joints can increase back pain. This includes high-impact activities, such as running or jumping, which should be avoided until the back pain has subsided.
There is some uncertainty about whether lifting weights should be avoided whilst suffering from back pain. Though lifting weights with the correct form could be fine, it is important to keep an eye on the weight you are lifting and not lift anything too heavy especially if you are lifting it above your head.
Core exercises are important, as strengthening the core can promote good posture and improve stability. However, if you are suffering from back pain, some core exercises could make your pain worse. For example, sit-ups, crunches, toe-touches, or leg lifts can place additional stress on your back.
Exercising with back pain:
Staying active can be an important part of recovering from back pain, and there are plenty of ways to exercise safely without placing additional strain on your back.
Here are some examples of activities that can be done safely and help keep your back strong and healthy.
Walking is often overlooked as a form of exercise but at a moderate pace it can gently and safely work your muscles. It won’t place additional strain on your back and can also help to build stamina and burn calories.
Swimming is a low-impact and aerobic exercise, but the water also adds resistance to your movement. Plus, most water exercises are safe for back pain.
Pilates can be done on a mat or using special equipment, but it aims to strengthen the body with a particular focus on core strength. It can be beneficial for people suffering from lower back pain, and it also improves posture, muscle tone, balance, joint mobility and relieve tension.
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.
