How Long Are You Sitting For Every Day?

back care advice from cliffs chiropractor southendDo you know how long you spend sitting every day? 4 hours? 6 hours? 8hours? Or could it be more? Well if you are like the average Brtish person you will be spending 8.9 hours a day sitting? Sounds like a lot doesn’t it? But the number of hours you sit for soon adds up when you include the time you  spend sitting when eating, commuting, working and relaxing. There’s a useful calculator on the Get Britain Standing website which helps you calculate the number of hours you spending sitting.

Why do we care how long you are sitting for? Well the answer is simple – your health. There is an increasing body of research evidence that shows the damaging consequences on our health of sitting for prolonged periods of time. Unfortunately our modern lifestyles seem to have us sitting for longer and longer periods.

As chiropractors at our busy clinic in Southend over the years we have been treating an increasing number of patients with back and neck problems associated with modern day living.

You back works hard to support you every day whether it is standing up or sitting down. It’s time now for you to give your back a little more support and that means doing some specific exercises. Arif Soomro, one of experienced chiropractors at Cliffs Chiropractic has developed a campaign called Back To Business which is a series of movements which are fun, easy and can be done in seconds. They don’t look weird and their very effective.

If done regularly these movements will help you counteract neck stiffness, alleviate back ache and strengthen your spine. They will also help you stand taller and straighter and they also have the great side effects of making you feel more energetic and to look younger too!

If you do nothing else at least do three of these exercises every day. We recommend the Squeeze, the Sway and the Cuppa. When you do them regularly they’ll become second nature.

You’ll find all the exercises on the Back To Business page on our website – here

If you are suffering back pain, neck pain or shoulder pain then our chiropractors are here to help you. Why not call us today on 01702 430430 to book an appointment.

Heading to The Golf Course – Keep Your Back Safe

As the days get longer and the weather improves, golfers will be spending more time out on the golf course!

As chiropractors we encourage everyone to stay active and if golf is your thing then go for it. However, we want you to stay safe and be able to enjoy playing for as long as possible.

Our chiropractors at Cliffs Chiropractic in Southend have put together some tips to keep you safe:

Keep it light: Golf bags are notoriously heavy and awkward to carry so invest in a light weight bag. Check that you’re not carrying around unwanted objects that add to the weight. In addition to finding a light weight bag find one that has dual harness straps over your shoulders – this will help keep the weight evenly distributed.

Warm Up and Warm Down: Not warming up before teeing off can too often result in muscle strains and injuries. Take a few minutes before heading off to do some simple stretches – focus on your hamstrings, quads, chest and shoulders. Repeat at the end of your round before heading to the bar!

Take care with your trolley: Pull trolleys inevitably mean twisting your back awkwardly – so be mindful if you are using one. Using a power or electric caddy may be a safer option.

If you are suffering a pain or injury then why not book an appointment with one of our chiropractors. Not only will they be able to help ease your symptoms you may just improve your golf game just like one of our patients did – here’s what Keith said:

“I was suffering from severe neck trauma after sharply turning my head. This affected my golf which I play three times a week ,noticing a significant reduction in turn and distance when hitting the ball. Now not only am I totally free of pain but I can achieve the golf I was playing 10 yrs ago when I was a 12 handicap. I am now on 16 handicap but expect to see this come down after a few weeks treatment from Arif!”

Research In The Lancet Shows Best Treatment For Back Pain

Excellent news – The Lancet has recently published research backing exercise and manipulation with a move away from drugs as the most effective treatment for back pain.

We’re sure this comes as no great surprise to our patients at Cliffs Chiropractic!

With the continued increase in the numbers of people suffering low back pain worldwide, the publications of these three papers in the Lancet is very timely.

The three papers published have been produced by leading authors in the field of low back pain including contributions from Jan Hartvigsenn and Alice Kongsted, two leading researchers in the field of chiropractic.

The papers address the trends in diagnosis and treatment of low back pain around the world. The first paper covers the complexity of the condition and the contributors to it. The second paper outlines recommendations for treatment of low back pain and the scarcity of research into its prevention. The final paper highlights that disability associated with low back pain needs to be recognised and that social and economic factors and personal and cultural beliefs about back pain cannot be ignored.

Chiropractic – the Natural, Safe & Effective treatment for low back pain

Chiropractic treatment involves safe, gentle and specific spinal manipulation to free joints in the spine or other areas of the body that are not moving properly.  However, treatment offered by chiropractors is not limited to spinal manipulation. In addition to spinal manipulation, chiropractors can offer a package of care which includes exercises, self help advice and lifestyle changes.

At Cliffs we offer a package of care which encompasses:

  • chiropractic
  • medical acupuncture
  • remedial massage
  • exercise
  • nutrition and
  • lifestyle advice.

Chiropractic treatment is suitable for most people. The variety of treatment methods used ensures that all age groups can benefit from chiropractic. Once you are better we can provide you with help to maintain good health, including providing you with exercise, lifestyle and ergonomic advice.

At Cliffs we aim to find the underlying cause of your pain and discomfort and provide a long term solution for your continued good health.

However, we want to do more than make people better. We are constantly looking for ways to educate and support people to achieve better back health. Two of our latest campaigns have been Back To Business and The Back Story.

The Back To Business campaign provides a series of exercises that can be done to support your back and keep it stay healthy. Arif took the campaign out into workplaces in and around Southend to educate workers of the need to protect their backs and received fantastic feedback.

The Back Story campaign was developed to provide different age groups with appropriate advice for keeping their backs, necks and shoulders safe. The Echo supported our campaign and published articles monthly to support the campaign and we included these in our Newsletters so hopefully you read them!

If you are suffering low back pain then our team of experienced chiropractors are here to help and support you.






A New Arrival … Treating Pregnant Ladies Is Such a Joy

We’d like to congratulate Alex and Mark Howell on the arrival of Hugo, their baby boy. During her pregnancy, Alex was treated by Arif.

As one of the UK’s first chiropractors to qualify as a Certified Chiropractic Paediatric Practitioner, Arif, has helped many ladies through their pregnancies.

Arif says “Caring for an expectant mother is an extremely rewarding experience. It offers an unique opportunity to positively influence two lives at once.”

A specialised approach is required to deal with the changing physiology and posture pregnancy brings. Expectant mums often experience new sensations however some may be indicative of musculoskeletal problems in the lumbar spine and pelvis. Any persistent pain should be looked into.

The aim of the chiropractic approach to pregnancy care is to offer musculoskeletal care with an emphasis on maintaining a well balanced, correct functioning pelvic girdle.

Maintaining the correct relationship between the uterus and its attachment to the pelvis via its ligaments and muscles is fundamental to this. Maintaining this relationship will influence treatment approach and delivery options.

In addition to being a Certified Chiropractic Paediatric Practitioner, Arif is a Fellow of the International Chiropractic Paediatric Association. He is also certified in the Webster Technique.

Arif is able to advise on natural delivery positioning, Pelvic Girdle Pain (PGP), and other common conditions associated with pregnancy and post gestation related to our area of knowledge.

Arif Co-Hosts The Spring BCA Conference …

In March, Arif co-hosted the British Chiropractic Association’s (BCA) Spring Conference. The focus of the conference was ‘Beyond The Spine’.

These conferences offer chiropractors an opportunity to continue their professional development and also to meet up with other chiropractors. Both Arif and Paz took the opportunity to do both:)

There was an array of fabulous speakers from the UK and internationally. They presented more evidence and research supporting chiropractic care, chiropractic techniques, methods of effective communication, future education in the UK and much more.

Arif spent time with the current and past presidents of the BCA with whom he continues to work with as a council member.

The conference is a great place to catch up with old friends and make new ones. Here is Paz catching up with our friend, Leigh Hurley from the Spine Fine Chiropractic Clinic. Also in the photo is a new friend, Lewis, who is a 1st year chiropractic student. Lewis, like other students, is just starting his journey to eventually helping and serving patients.




Watch Gillian’s Mexican Wave – It Even Surprised Her!

Gillian De Normanville surprised even herself when after her 1st visit to Cliffs she was able to lift her arms above her head.

She’s absolutely delighted with her progress, as are we.

Gillian says “I’m so surprised I can put my arms up and straight. I couldn’t do that for a long time because I’ve been so humped at the back.”

Watch Gillian do her Mexican Wave below.

If you know of anyone who you think can benefit from chiropractic treatment at Cliffs then please do let them know that we are here to help. Every day we see the positive difference our team at Cliffs Chiropractic in Southend can make to the lives of people of all ages.