September marks the start of new beginnings for many of our young patients. A new school year, college or university adventure embarking on the next stage of their life after what has been extraordinary times. We wish them all the very best in the year ahead and hope some information we share with you this month will help everyone through without too many aches and pains.
If you are a parent returning to work or managing to, at last, do some work now the children are out all day - remember to keep taking those breaks because you haven’t got those distractions, we don't want you to get carried away and cease up.
Maybe you’re venturing back to the office full time or part-time but if you are, remember that if your workstation has changed, spend a few minutes resetting it to support you correctly. If you can't remember how best to sit ask your chiropractor or check out the videos on our website again on seating. The car seat one is helpful too as you may be back in your car a bit more as well. SEE HERE
We finally managed to get the satisfaction questionnaires out last week to patients who have been into the clinic since we have reopened. Thank you to those who have already completed them. Please take a few minutes to complete yours. Your opinion matters to us and don't forget to enter into the prize draw for the orthopaedic pillow - add your name to the bottom of the survey. The survey closes on Sunday 6 September 2020. The results from it will help us illustrate to the Royal College of Chiropractors the high standard of service we provide for our patients and they will in turn award us with the PPQM ( Patient participation Quality Mark), something that we have achieved for the last 12 consecutive years.
Holidays abroad, a risky business this year for many but maybe you've opted for a bit of camping in the next few weeks with the last of our summer weather - look out below for some tips on how to make it a spinal success.
We have added a new section in the newsletter "Therapist's Thoughts": updates from Ruth, Jenny and Anne.
Finally, look out for those telltale signs of a cold, know how to differentiate between that and Corona Virus, plus some tips below on how to keep the sniffles away.
Dangers of Back Pain at School
Every parent wants the best for their child, especially when it comes to health. Children go through developing stages and each one has an impact on their bones and spine, from the first lost tooth to the last sport injury. It’s important to check in with kids about how their back feels and get a check-up if they think that something doesn’t feel right. Just like going to the dentist for a check-up, a chiropractor will check your child’s spine for any misalignment or imbalance, and the aim is to restore the child’s natural posture and health.
There are ways to prevent children from experiencing back pain during their developing years, and it all starts with being physically active and how they carry their school rucksack. Here are four tips to safeguard your child’s spine:
- BAG IT LIGHT: school bags are often filled with more than what a child really needs. Backpacks are the best bags because they spread the weight evenly on each shoulder. Try to keep the backpack to a light/medium weight, filling it only with what is required. Remember to adjust the straps so that the bag so that weight is evenly distributed and the child’s spine doesn’t have to compensate.
- WALK ON AIR: supportive footwear is essential to maintain a healthy posture. Soft-soled shoes that have good inner arch support will keep the kid happy and balanced. It is worth considering replacing the insole that comes with the shoe (which are normally of low quality) with a soft supportive insole. This will usually make a difference to the aches and pains that a child may feel late in the day after being on their feet for most of it.
- EXERCISE: 21st century kids tend to spend more time in front of a screen compared to older generations, lowering the time spent being physically active. It would be ideal to set aside the same time that a child spends sitting in front of a screen, to time being physically active. Dance or run breaks are great family activities.
- GAMING POSTURE: Videogames tend to distract your kid from maintaining a comfortable posture while playing. If your kid is playing with videogames make sure their spine is supported while doing it.
A few ways to avoid undue pain and cramps while exploring the great British outdoors this summer…
Summer in Britain is one of the most wonderful times of the year. It gives scope to exploring the UK’s bountiful landscapes that otherwise remain untouched during the cold winter months. Many of us will be keen to pull the tent out from the cupboard, brush off the dust and cobwebs and pitch it in a field for a spot of camping.
However, sleeping on a hard surface may cause problems for your back, making it essential to take extra care to ensure your campsite is a comfortable one.
Protect your back
It’s very important to protect your back against hard and sometimes damp surfaces while camping to avoid back ache. Sleeping on a good quality camping mat or air mattress will help. If you can, try these out in a shop before buying them.
Sticks and stones
Make sure you remove any large stones or sticks that could dig into your spine while you sleep.
Ensure that you are sleeping in a position where your spine is in a straight line as this helps to avoid neck and back pain. Remember to take a pillow along with you too, as this will ensure that your back and neck stay aligned.
Make sure that you lift and carry your camping equipment with care. Top tip: make sure you carry your equipment in two bags rather than one to distribute the weight evenly and reduce strain on your back when carrying them.
Staying Healthy, Safe and Fit
With everyone returning to school and work we increase the risk of not just the Virus but a common cold – know the difference and here some easy tips on exercise, diet, health and wellness that you can follow during the cold season.
Start a Keto diet
The ketogenic diet (or keto diet, for short) is a low-carb, high-fat diet that offers many health benefits. In fact, over 20 studies show that this type of diet can help you lose weight and improve your health. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits. Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease.
Add Omega 3 fatty acids
Omega 3 fatty acids are a healthy type of fat that are naturally found in many food types including fish, plant seeds and nuts. Omega 3 fatty acids are great for reducing joint pain and stiffness as they are a natural anti-inflammatory”. Studies have also shown that omega 3 fatty acids help lower levels of depression, which people commonly feel during the shorter, darker days of winter.
Cook with Spices and Spice Related Foods
Onions, garlic, ginger and turmeric are the perfect items to add flavour to your dishes. Not only do they make food taste great, but they’re also shown to help improve immune function. Fresh garlic, ginger and onions are more than flavouring. Using all three together has a synergistic effect on lowering cholesterol and blood pressure. Turmeric is a spice traditionally used in Chinese and Indian medicine. This spice helps to combat a number of conditions including inflammation and heart disease, and it also acts as a powerful antioxidant.
Plan your Workouts
If you don’t feel in the mood for fitness, you can do exercises at home. There are plenty of resources online that supply workout videos and exercises. These resources offer a variety of workouts including yoga, strength training, aerobics and other body-weight exercises. But try to stick to a weekly exercise plan so you don’t put off your regular exercise activities. On Sunday night, write down your exercise schedule for the next seven days. Choose your exact workout routines, activities or exercises for each day and how long they will be. Knowing what you’re scheduled to do each day ahead of time makes it easier to stick to.
Head to a Steam Room or a Sauna
If you begin to feel yourself experiencing depression or higher levels of stress after the holiday season, steam rooms and saunas can help. They help tense muscles to relax, which can alleviate feelings of stress. The high temperatures also get you working up a sweat, which is a great way to detoxify your body and your skin.
Frequent Hand Washing and Vitamin C
Frequent hand washing throughout the day and consuming lots of vitamin C are an absolute must in maintaining your health during the winter.
Not only do they help protect your immune system and prevent you from developing flu and colds, they also protect others around you.
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 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 you 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 and 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 waking 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.
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 head ache, shoulder pain, leg and hip pain, knee and foot pain, sciatica and arthritis. Our registered Chiropractors all have at least five years 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 or offer you a free advice session to discuss your condition in person. 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 email@example.com or let us know at your next appointment.