Must Read Pain Management Tips for 2018!

Learning pain management skills is essential if you suffer with chronic back pain. And the good news is pain management isn’t all that complicated. In fact, there are some simple techniques you can easily learn that may make a big difference in how you experience your symptoms.

Here are some effective tips from our Southend chiropractor:


Gentle everyday activities such as walking, swimming and cycling can help to ease your symptoms by blocking pain signals to the brain. Exercise also helps to reduce pain by stretching stiff and tense muscles, ligaments and joints.


Concentrating on your breathing when you’re in pain can help to manage your condition. When you feel intense pain, breathe slowly and deeply. This will help you to feel more in control of the situation, keep you relaxed and prevent any muscle tension or anxiety from increasing your symptoms.


Living with chronic pain can make you tired, anxious and depressed. Sometimes, this can make the pain even worse. Some people find it very helpful to speak to a counsellor to discover how to better deal with their emotions in relation to their pain.

Remember that pain management is often subjective, so it’s important that you find a technique that works for you. The bottom line is that there is always something you can do to reduce your back pain

A Back Is For Life – So Look After It

Echo, Back Story, 80s, 9.1Iris Goldfinch may be 95 years old but she is intrepid as they come. Iris first came to Cliffs when she was 81 years old and had fallen off a ladder!

As part of our Back Story Campaign, the Echo published an article with Arif focusing on how octogenarians can help themselves keep fit and healthy and features Iris and her treatment at Cliffs over the years.

Iris says “I wouldn’t be moving about today if it weren’t for Arif. I’ve been having regular chiropractic treatment for years, which was vital when I was caring for Kev (her husband).”

In the article, Arif, provides advice to people in their 80s and 90s on ways they can help themselves keep fit and healthy.

Arif says, “When we enter our 80s and 90s the senses that guide balance: vision, touch and spatial awareness, may all start to deteriorate, and this can make us unsteady on our feet which can lead to falls. The NHS estimates that around one in three adults over 65, who live at home, will have at least one fall a year, and about half of these will have more frequent falls. There’s always a risk that a fall could lead to broken bones, which can sometimes lead to a loss of confidence, so making the time to do regular exercises like yoga and tai chi, can really help to keep our sense of balance strong, and restore what’s already been lost.”

Arif and his team recommend that people in their 80s and 90s should never stop exercising and that there’s nothing better than 30 minutes of moderate-intensity aerobic exercise (like a brisk walk where you’re not breathing so hard that you can’t carry on a conversation) five days a week. But you mustn’t neglect your upper body, lower body and core as you need to keep your whole body strong to avoid too much loss of muscle mass.

This is just some of the advice Arif offers in the article so be sure to read it here.

Arif developed ‘The Back Story’ campaign to help all of us, whatever our age, lead a healthier, happier life. The Back Story page on our website provides invaluable advice on how you can take better care of yourself whatever age you are.

The UK Is In The Grip Of Its Worst Flu Season For Seven Years

health advice from our southend chiropractorFigures show that the UK is in the grip of the worst flu season since 2011. In that year swine flu was responsible for the pandemic. This year there are four strains of flu doing the rounds.

Whilst the Aussie flu strain has received a great deal of press it is not causing the most serious illnesses according to the latest report from Public Health England.

Certain people are more at risk from catching flu, such as the over 65s, pregnant women and those with serious health conditions.

To help protect yourself, Arif advises that you should still be taking Zn 15mg, Vit D3 8000iu and Probiotic tablets every morning over the winter period as a highly effective natural winter immune boost. Both he and Melanie follow this regime.

Practicing good hand hygiene can limit the transmission of flu and the spread of germs as the flu virus can live for many hours on hard surfaces.


Our New Car Park Is Open and Our Patients Love It

car parkk at our Southend Chiropractic ClinicOur new car park is in operation and we have received great feedback from the patients that have used it. The car park is just a two minute walk from the clinic and is located at the Sea Cadets facility on Milton Road. We are having signs made to help people use and find the car park.

Not only does using the car park benefit our patients but it also supports the Sea Cadets by providing them with income from the parking. A win-win for everyone.

The address of the car park is:

Sea Cadets
TS Implacable
Milton Road
Essex SS0 7JP

You’ll find the car park just over the railway bridge between St Bernard’s School and the clinic.

The parking accommodates 10 cars  and is accessible by coded and barrier entry with security lighting. The cost is £1 per visit to the clinic and cars MUST be moved once your time at the clinic is complete to allow other patients to park.

Back Pain Myths Revealed!

back care advice from our southend chiropractorWith 80% of us experiencing back pain at some point during our lives, it’s pretty important that we are clued up on it! There’s a lot of conflicting information out there, so our Southend chiropractor sorts the myths from the facts once and for all:

Myth 1: You Need the Firmest Mattress Possible.

You may experience more back pain if your mattress is too firm since it puts more strain on heavy points like the hips and shoulders. On the other hand, a mattress that is too soft may lack the support required to allow proper movement.

Myth 2: Back Pain Is Caused By Exercise.

This is probably the biggest back pain myth of all! It goes without saying that if you don’t work out at all and then you attempt a marathon, you’re probably going to pick up an injury, but regular exercise is one of the best ways to keep your spine strong and healthy and to reduce your risk of developing/ worsening back pain.

Myth 3: Back Pain Is An Unavoidable Side-Effect Of Getting Older.

Getting older does not have to be painful! While there are certain natural changes that come with an aging body, staying physically active will help to keep your body strong, limber and flexible.  Exercises such as T’ai Chi, Pilates and yoga are gentle yet effective ways to help your body age with ease and comfort. No matter how old you are, you do not have to live with back pain!

Myth 4:  Your Back Pain Came Out Of Nowhere.

If you suffer with back pain, you may believe that one wrong twist or awkward movement was the sole cause of your injury. But in reality, your problem is likely the result of several other factors such as overdoing a workout, using poor technique when lifting heavy objects or bad posture. Remember that your spine is designed to provide strength and flexibility and so back pain almost never comes “out of nowhere”.

So there you have it – the truth about back pain!

Our team are always on hand to answer any questions you have, so feel free to get in touch with us for help and advice.

The January Blues Can Be a Pain in the Neck!

Is January becoming a pain in the neck? Or a headache to deal with, even? If you are feeling those aches and pains more so at this time of the year, it could be down to the January blues.

When your mood is low, or you’re feeling downbeat and lethargic, you are more likely to slump or slouch. And when you sit in this position, knots form in the neck muscles, which release chemicals that can make nerves more sensitive to pain. This can cause pain to be felt in the head, (known as a tension headache) resulting in a similar sensation to a tight, pressing pain on both sides of the head. According to our Southend chiropractor, tension headaches are the most common type of headache and about 80 % of tension headaches are caused by muscles in the neck.

So watch how you’re sitting and try your best not to slouch!

Top Tips on Making Good Habits in 2018!

healthy living advice from our southend chiropractorIt’s the New Year and many of us are getting ready to carry out those life-improving resolutions we’ve made. But how do we stick to our goals? Sure, we may start the year with bellies full of determination, but what happens when the novelty of going the gym at 6am every morning or living on lettuce leaves wears off? According to our Southend chiropractor, it is relatively easy to create new habits that require little effort to maintain. Here are some tips to make sure you stick to your resolutions this year!

The Thirty Day Rule

Before you start, accept that it will take about three to four weeks for your habit to become automatic. So if you’re finding it tough after a week or two, stick at it; it won’t be long until you’re carrying out your healthy new habits without even thinking about them!

 Keep it Simple

Don’t try to be a superhero and completely change your life in one day. At this time of year, when all you can think about is hitting your goals, it is easy to get over-motivated and take on too much.  Be realistic and only set yourself targets that you know you can achieve.

Remind Yourself

Life can sometimes get in the way of the commitments we make, so make sure you remind yourself to carry out your new habits every day. Simply adding a reminder on your Smartphone or sticking some post-it notes around your home or workplace are both effective ways to stop you from forgetting about your new lifestyle changes.

Be Consistent

The more consistent you are, the sooner your habit will stick. A good idea is to form a routine where you carry out your new habit at the same time of the day and in the same place.

Get a Buddy

There’s no better motivation than having people around you who know your goals. Tell your friends and family about your New Year’s resolutions and how important it is to you that you stick to them.

Replace Any Lost Needs

If your new habit means you’re giving up something that you used to enjoy, make sure you are replacing any needs that are lost. For example, if your New Year’s resolution is to stop watching so much television, you may want to take up meditation or reading as a way to replace the time you would usually spend in front of the box.

We hope these simple tips help you to reach your goals in 2018! Happy New Year everyone!