Undo the Damage in Your Spine.

Do you often find that your back, neck and shoulders feel tight or stiff after a long day at the office or a journey in the car? If so, you’re not alone!

While maintaining good posture is the best way to avoid such aches and pains, here our Southend chiropractor reveals an exercise that can further help to relieve your symptoms…

  1. Start by lying on your stomach with your elbows bent under your shoulders and your palms facing down.
  2. Imagine that you are opening your rib cage and reversing your slouching posture.
  3. Inhale and press your stomach up, lifting your chest. Your elbows should raise about 3 to 5 inches off the floor.
  4. Exhale and contract your glute muscles toward your upper thighbones, creating length in your lower back.
  5. Breathe in and push your chest forward, widening your sternum between your collarbones.

Give it a try; it’s easy to do and you will almost certainly feel immediate benefits.

Important Note: If your pain is a result of an injury or you suffer with any medical condition, contact your chiropractor or doctor before starting any new form of exercise. If symptoms develop/ worsen during the exercise, stop immediately and contact your healthcare provider for advice.

5 Ways to Keep Your Kids Safe This Halloween

child health advice from Cliffs southend chiropractorsMost kids look forward to Halloween. As a time of year that offers the opportunity to dress up, fill their bellies with their favourite sweets and stay up past their bedtime, it’s easy to see why.

But as a parent, the spooky evening can be daunting.  Of course, you want your children to enjoy a fun-filled night; you want to give them memories of fancy dress ghouls and exciting trick or treating. But you’re probably also a little concerned about their safety.

Relax – our family-orientated chiropractors in Southend have some fantastic tips on keeping your kids safe this Halloween.

1: Buy Costumes with Caution

Before you purchase your child’s fancy dress costume, make sure you check the label to be certain it is flame resistant. If you’re making their costume (give yourself a tap on the back, by the way!), use flame-resistant fabrics such as nylon or polyester and avoid making anything that is oversized or baggy. To prevent back ache or other injurers, always make sure that you choose suitable footwear for your child – even if they don’t quite resemble the pointed-toed witch shoes that your five-year old is insistent on wearing!

2:Practice Makes Perfect

To reduce the risk of trips and falls, get your child to try on their costume several days before Halloween. This will allow you plenty of time to make any necessary adjustments. Also check that any accessories, such as toy swords or knives, have blunt ends.

3 Avoid Masks

Fancy dress masks – especially some of the monstrous types seen on Halloween – can obstruct your child’s vision. If your child insists on transforming his face into a terrifying tyrant (or even his favourite TV character) opt for face paints instead of a mask. Most quality fancy dress shops will sell nontoxic face paints, but always test the paint on your child’s face beforehand to be sure it won’t trigger an allergic reaction.

4: Keep Them Visible

You can help to keep your child visible in the dark by adding a few pieces of reflective tape to their costume and trick or treat bag. Glowing bracelets or necklaces can also help to increase visibility but keep these away from young children and babies as they may be tempted to chew on them.

 5: Communicate

Remind your child about road safety rules and make sure your child understands what to do if they get lost. A mobile phone or a GPS tracking device can provide extra safety and security. Agree a time that your child should return home and set a limit on where they are allowed to venture.

Our team of Southend chiropractors wish you all a safe and spooky Halloween!


Arif talks to Ronnie at BBC Essex

Our cliffs chiropractor southend on BBC EssexIf you missed Arif on BBC Essex talking to Ronnie Barbour then catch the interview here.

It’s seven minutes of pure information about your back and the pressure we put on it daily that affects the quality of our lives.

Try Arif’s breathing example and experience what a difference standing up straight makes to you.




‘It was like magic’

Watch Trevor describe the amazing results he experienced after 35 years of knee pain and one session with Arif.

You’ll also see Arif treat Trevor as he explains step by step the 3 points he uses to treat Trevor’s knee and how they work.

Trevor says of his knee and treatment “Before (the treatment) it would swell up if I was doing a bit of work, if I leant funny or whatever. I left here, nothing at all, absolutely nothing. It hasn’t played up,  ached, hasn’t swollen up. Nothing!

It was like magic.”


Come & Join Us at our Super Heroes & Villains Coffee Morning

Mark your calendar for Wednesday 2nd November and come and join us at Cliffs.

Tea, coffee and lots of delicious cakes will be on sale in aid of Fair Haven Hospice in Westcliff.

Raffle tickets are on sale at reception now and will be drawn on the day. A strip of tickets is £2 and there are a variety of prizes on offer.



We’ll be dressed in our best Super Hero and Villain outfits so please drop in and join the fun and help raise money for a wonderful cause.



Back to Business at the HMRC

Arif recently held two Back to Business workshops at the HMRC office. The sessions were information packed and highly interactive with the participants experiencing first hand the benefits of the programme.

If you spend hours working at your desk all day, you may very well be complaining of a stiff neck, aching shoulders or a bad back. If any of this sounds familiar, please take a look at these six simple exercises we at Cliffs Chiropractor Southend have developed to help support you. They’re really easy to do, especially in the confines of an office. If you can make this part of your daily routine, you’ll be alleviating all those symptoms associated with lack of movement while improving your overall sense of wellbeing at the same time.

There’s no time like the present. Why not take a look?


Straighten Up & Move

We love this great video that has been created for World Spine Day. This year’s campaign, ‘Straighten Up and Move’ promotes the importance of physical activity for a healthy spine.

Watch the video, sing along and get moving:)

Here at Cliffs Chiropractic Clinic we totally support the campaign and our Back to Business exercise programme is designed to help people straighten up through a series of exercises to counteract everyday actions like using your mobile phone or sitting down at a desk for hours on end.

Arif says  “We all need to be more aware of how we sit, stand and walk. It’s all too easy to slouch. I’m treating more and more back conditions than ever before and my patients are getting younger, under 30, and this is a direct result of our more sedentary lifestyles and our near-addiction to mobile devices. This is putting additional strain on the spine as we bend our necks to send and receive texts and emails, leading to early wear-and-tear on the upper spine and spinal degeneration. It’s even got a name – ‘text neck’.”

(The term ‘text neck’ was made famous in 2014 by Dr Kenneth Hansraj, Head of Spine Surgery Research at New York Spine Surgery & Rehabilitation Medicine in 2014. His research revealed that constantly staring down at our mobile devices increases the effective pressure on the neck, from 27lbs at a 15-degree angle to 60lbs at 60 degrees, leading to early wear-and-tear on the upper spine and spinal degeneration. He said that this condition, which was reaching epidemic levels, could result in permanent spinal damage.)

Arif recommends that his simple exercises (there are only six) should be done every hour to alleviate stiffness, prevent back pain, develop better posture and improve energy levels. His intention is that they will become second nature, just like brushing your teeth, so it helps that each exercise has been given a memorable name: The Sway, the Squeeze, the Sit Down, the Cuppa, the Chin Tuck and the Thinker, and only takes seconds to perform.

You can watch the Back to Business videos here.


Arif has been elected to the BCA Council

arifArif has been elected by British Chiropractic Association (BCA) members to sit on the BCA Council to help shape and strengthen the chiropractic profession to grow and meet the challenges of the future.

We are very proud of Arif’s election and it demonstrates the high regard in which Arif is held by his fellow chiropractors. We know that he will help shape a great future for the chiropractic profession with his drive and passion.

Arif says “I am passionate about chiropractic and the development of our awaesome profession. I have practised for 28 years and am still amazed at the results chiropractic achieves; I look forward to going to work every single day.

I take a keen interest in learning about new developments and have continued my education, mainly within the field of paediatric chiropractic (I am a Fellow of the International Chiropractic Paediatric Association), but also in medical acupuncture.

As a patient at Cliffs you’ve probably noticed that I love chiropractic! Simply put it has given me my main focus in life, outside of my family (although I met my wife Melanie also a chiropractor and medical herbalist at chiropractic college in Bournemouth), and for that I will be forever grateful.

Our profession has challenges from many angles – regulatory, political, competitive and even media. I look forward to serving the profession and be a part of helping to direct its future.”




Back Pain: When Nothing Seems to Work.

Tired of struggling with back pain? Feel like no matter what you try doing, those aches and pains just will not be gone and done with?

You are not alone!

Many of the patients who visit our Southend chiropractors do so after battling what has seemed a losing fight with back pain. But they do come out on top. Finally.

To be able to cure – or at the very least control – your back pain, the true cause of the problem has to be identified. In many cases of persistent back pain, the route cause of the problem hasn’t been established; and so the problem has never had a chance to be properly taken care of.

Pain is your body’s way of telling you something is wrong. To effectively manage or get rid of it, you must be absolutely clear of what’s causing it.

Don’t succumb to a life of pain just because nothing has worked for you yet. There are solutions available to most causes of back pain –finding the real cause of the problem is the first step towards a pain-free future.

You can read about some of patient stories who have been helped at Cliffs Chiropractic in Southend, many of whom had suffered back pain for many years before being treated by our experienced team of chiropractors.

Walk to School Month. Are Your Playing Your Part?

back care advice fom our southend chiropractorOctober is Walk to School Month and our team of chiropractors in Southend are fully behind the scheme.

Walking frequently is one of the healthiest things you can do with your family. Amongst a host of others, some of the main benefits of regular walking include:

  • Helping to achieve/ maintain a healthy weight.
  • Helping to prevent or manage serious conditions such as heart disease, high blood pressure and type 2 diabetes.
  •  Strengthening bones and muscles.
  • Improving  mood.
  • Improving balance and coordination.

If you’re like many parents, the daily school run probably consists of chaos, stress and a desperate attempt to get to the school early enough to battle for a parking space. It’s probably not your favourite time of the day!

But consider the alternative… Calmness. Ease. Enjoying a conversation with your children as you share an early morning autumn stroll.

For some families, walking to school may seem impractical ( especially those who have work commitments), but if you are able to walk your children to school just a couple times a week, you and your little ones will benefit. You’ll probably save a bit on petrol costs too!

Our Southend chiropractor has a few more reasons why you may want to start walking the school run:

1: To boost physical activity

Children need an hour of physical activity every day – and a walk to and from school can make up a chunk of this minimum requirement. As the evenings draw in, walking to school is a fail-safe way to ensure your child gets some physical activity every day.

2: To increase concentration

Many children who are physically active on the way to school are better able to focus in class. You may find that your child starts performing better in school after walking to school for a week or two.

3:  To teach crucial safety skills

Walking your child to and from school is the perfect time to teach them vital road safety skills. What better time to teach them such important skills than during the morning rush when they need them the most?

4:  To further develop your relationship

Sharing a walk with your child is a great way to embark on some good conversation and develop your relationship in a calm and relaxed environment.

5: To help reduce pollution and congestion

When you walk your child to school, you’ll be playing your part in helping to reduce pollution and congestion around schools.

Why not make October a month to take up more walking with your family.