Category: chiropractor southend

Improve Your Posture With This Simple Programme

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As chiropractors we are only too well aware of how important having and maintaining a good posture is to the good health of your back. However, it often comes as a complete surprise to many of the patients we treat at Cliff Chiropractic in Southend.

Of course there are other benefits of maintaining a good posture and not just physical health ones. A good posture can also have a positive influence on your mental well-being and how you look.  Standing straighter can lift your mood and make you feel and appear more confident and eager. It also makes you look taller and slimmer without the help of high heels or a diet!

Unfortunately our lifestyles are often not conducive to maintaining a good posture. Spending hours in front of our computers, time spent slouched on the sofa watching TV, driving long distances and holding stress in our bodies are all some of the activities that take their toll on our posture.

The good news is that there are some simple and effective things you can do to improve your posture.

The British Chiropractic Association (BC) has developed a simple 3 minute exercise programme that is designed for you to incorporate into your daily routine and that will help improve your posture. It’s called Straighten Up UK.

The video below will take you through the programme. It can be done by people of all ages and abilities. The exercises can be adapted to suit your needs – discuss these with your GP, chiropractor or other health care practitioner before you start.

 

 

 

 

 

Driving This Easter? Keep Your Back Safe

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Easter is nearly upon us and many if us will be taking to the roads to get away. While it’s great to get away unfortunately spending hours at the wheel can take its toll on our bodies including our backs.

In a survey undertaken by the British Chiropractic Association (BCA), 25% of people surveyed felt that driving affected their posture. This is important to consider as if your driving position is negatively impacting your posture it may lead to back pain or neck pain.

One of our experienced chiropractors at Cliffs Chiropractic in Southend, Arif Soomro, wants to share some tips to make your driving more comfortable and to give you less chance of getting neck and back pain.

The first step to consider is to enter your car comfortably. That means try and avoid twisting your back and keep your knees close together.

There are several stages to finding a comfortable driving position which requires adjustments to the back rest, seat, steering wheel, headrest and safety belt.

Arif has created a video to take you through step by step the necessary adjustments. You can watch the video below.

 

Of course driving comes with a lot of stress which can also cause tension in the back and neck. To avoid as much stress as possible here are a few tips to follow:

Allow plenty of time for your journey. Take into account traffic and weather conditions that could impact on the time and factor in plenty of breaks if it’s a long journey.

Wear comfortable clothes and shoes. Leave the tight clothes and high heels at home.

Take regular breaks. Stop for a break at least every two hours and get out of the car and have a walk around and a stretch. If you are in discomfort then you should stop more frequently.

If you are stuck in traffic, and it’s safe to do so, do some exercises in your seat. Buttock clenches, shoulder shrugs and circles are all good stretches you can do in a seated position.

Remember to relax and enjoy the journey.

If you heading away this Easter then drive safely and have a great journey.

 

 

 

 

Mums Keep Your Backs Safe

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With Mother’s Day being celebrated this Sunday we thought we would give all you wonderful mums a gift to keep your backs safe:)

Our chiropractor at Cliffs Chiropractic Southend recommends you follow these three simple pieces of advice to keep your back in ship shape condition throughout the year.

Firstly, improving your level of fitness and muscle tone is a good way to reduce the likelihood of injuring yourself. Speak to your chiropractor, GP or other healthcare provider for advice about exercises you can do to develop your core strength. Simple activities such as stretching and should shrugging are also great ways to keep your back in line.

Secondly, remember to always lift with your spine straight and with your knees bent to avoid leaning, stretching or bending.

Thirdly, avoid sitting for long periods of time by taking regular breaks, standing up, stretching and walking around. When you are sitting maintain a good posture. Keep as much of your body in contact with the seat as possible with your knees lower than your hips.

Happy Mother’s Day from all our team at Cliffs Chiropractic in Southend.

 

 

Is Your Sleep Affecting Your Back?

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back care advice from our chiropractor leigh on seaIt’s National Bed Month and we thought we would turn our attention to your bed/mattress and how it can affect your back. Research undertaken by the British Chiropractic Association (BCA) showed that a large proportion of people who get back pain said it could be brought on by a night’s sleep.

Our chiropractor in Southend stresses that choosing the right bed for yourself is really important and can help your back. Given you spend a third of your life in bed it makes sense to choose carefully.

So how do you know if your current bed/mattress is right for you? Our chiropractor suggests that you ask yourself the following questions:

  • Are you and your partner having a comfortable night’s sleep? If not, it could be your bed/mattress.
  • Can you feel the springs through the mattress?If so, it’s time to buy a new one.
  • Is your bed more than 10 years old? If it is, it may be time to start looking for a replacement.

How do you choose a new bed/mattress?

It’s a case that one size doesn’t fit all, so you need to set time aside to look for your new bed. This is an important decision and the more time you take in researching and testing beds the more likely you are to find the right one for you.

Find a store that has a good selection of beds and mattresses so that you can properly test out different options.

Buy the biggest size bed that you can but make sure it isn’t too big to accommodate comfortably in your bedroom.

You are looking for the mattress that is most supportive for you. You need to confirm this by lying on the mattress. As a guide when you are lying on your side your spine should be parallel to the mattress. You’ll need to get someone to check this for you. You also need to ensure that the pillow is an extension of this parallel line – resulting in your neck being a continuation of your spine, straight and parallel to the mattress.

If you have a partner, it’s important that you shop together for your new bed/mattress as both your needs could be very different. If this is the case, you may want to buy two single mattresses that zip together to ensure you both get the support that you need.

We can’t stress how important a good night’s sleep is for your back and overall health.

Our experienced team of chiropractors at Cliffs Chiropractic in Southend are here to help you should you have any questions or concerns regarding your back.

Car Park Usage

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car parking at cliffs chiropractor southendWe have received such great feedback from our patients about the car park facilities that have been made available to us with the kind permission of the local Sea Cadets.

Unfortunately it seems that the car park is being used by some at times when the clinic is not open.

We really want to be respectful of the generosity of the Sea Cadets in allowing us to share their facility and therefore remind all our patients that the car park is only to be used when visiting the clinic.

The charge is £1 for parking which can be paid on arrival at the clinic.

We really appreciate your support with this.

Is Your Spine Ready for Spring?

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With the end of winter finally in sight, many of us are thinking about getting our bodies in ship shape for the change of season. If you suffer with back pain, spring and summer can take its toll on your emotional and physical well being. You know the picture – everyone seems to be enjoying fun activities in the sunshine and you’re battling chronic pain. But did you know that one of the best ways to manage your back pain is by exercising regularly? According to our Southend chiropractor, if you want to reduce your back pain in time for summer, you should start exercising now!

Exercise is absolutely essential when it comes to maintaining a healthy spine and rehabilitating an injured spine. A basic routine that focuses on stretching and strengthening the back, hamstrings and abdominal muscles will help to distribute nutrients into your spinal discs and soft tissues. This will then accelerate your healing process and keep your discs, muscles, ligaments, and joints healthy.

No one wants to be laid up during the sunny seasons, so get moving and move pain out of your life this Spring and Summer!

Increased Hours Now Available For Massage At Cliffs

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massage at cliffs chiropractor southendEmma has been with us for 5 months and has been embraced by both the team and patients alike. Focused on providing a deeply effective massage combined with an intuitive feel, Emma was running out of appointments. However, we are delighted to now offer increased hour for massage, with availability on Tuesdays 8am – 4pm, Thursdays 12pm – 4pm and Fridays 2pm – 7pm.

Many patients find the combined effects of chiropractic and massage to be the perfect complement for sustained benefits.

It is worth remembering massage can reach beyond simple muscular tension relief as Emma demonstrates with Sharon’s case study …

Massage is most well-known for complementing chiropractic care by releasing tight muscles, which may cause symptoms such as aches and pains. The techniques used stimulate blood circulation in the muscles, which helps to remove the build-up of waste substances and promotes tissue repair. Treatment isn’t only beneficial for patients with specific areas of muscle tension. It can also aid in relaxation to help reduce stress, anxiety and to promote general well-being.

massage client at cliffs chiroractic southendSharon Wimbledon has been a patient at the clinic for over 20 years. She suffers with fibromyalgia and ME which affect her by causing increased sensitivity to pain, stress and also extreme fatigue.

Recently, Sharon started massage therapy with Emma as part of her care plan and has discovered the advantages it brings.

Prior to treatment Sharon could feel extremely stiff and experience multiple areas of discomfort. After treatment Sharon feels lighter with has less pain but most significant is the mood elevating effect. With treatment helping to improve her quality of life. Sharon now looks forward to her regular appointments.

 

How not to injury yourself during the Winter Olympics

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back care advice from our southend chiropractorWith the Winter Olympics soon set to hit our screens, many of us will be spending a good few hours in front of the TV. But did you know that sitting down for prolonged periods can be seriously harmful to your spine and other aspects of your health? According to our Southend chiropractor, more than half of us spend over six hours sitting down each and every day, which can have short- and long-term effects on our health and bodies. So if you’re planning on slumping in front of the TV this February, take a look at the damage it could do to your health:

1.  It can cause weak legs and glutes

If you don’t use them, you lose them as they say. Sitting for long periods of time means you don’t have to depend on your powerful lower body muscles to support your weight. This can lead to weakening of the muscles. Without strong leg and glute muscles to stabilise you, your body is at risk of injury.

2.  It can lead to weight gain

Regular movement causes your muscles to release important molecules which help to process the fats and sugars you eat. If you spend most of your day sitting, less of these molecules are released and you become at risk of gaining more weight.

3. It can result in tight hips and back pain

Your hips and back will almost certainly suffer from sitting for too long. When you are sitting down, your hip flexors shorten which causes them to become tight and stiff. On top of this, if you have bad posture or you don’t use an ergonomic chair, the health of your spine will suffer! Poor posture while sitting can cause compression on the discs in your spine which can lead to premature degeneration and chronic pain.

Similarly to your lower back,  your shoulders and neck are also likely to suffer from prolonged periods of sitting. This is especially true if you tend to sit in a hunched or slouched position.

Relaxing in front of the TV may seem like quite a benign thing to do, but the health implications of sitting down for too long can be enormous!

Take the 30 Second Spine Health Check!

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Want to check the health of your spine in just 30 seconds, our Southend chiropractor recommends that you try this simple posture test:

Stand with your feet flat on the ground, and make sure your heels are about 6 inches away from the wall.

Put your back flat against the wall.

Next, place your head against the wall and tuck in your chin.

Stretch your arms out to shoulder height and bend your elbows. The tips of your fingers should be pointing forward, and your elbows should be straight out from your shoulders.

Now rotate your arms upward at the elbows, keeping them bent, and try to touch the back of your wrists to the wall.

If your back arches, or you can’t get your wrists to touch the wall, that suggests you have poor posture.

Maintaining good posture is one of the simplest ways to maintain a healthy spine, so give this quick and easy test a try!

Love Your Back This Valentine’s Day!

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back care advice from our southend chiropractorIt’s the month of romance, but are you giving your spine the love and attention it needs? Your spine is an amazing structure, but it needs TLC to function properly. Millions of people are affected by back pain every day. And of course, as well as living with the pain itself, chronic back pain can affect your quality of life, causing you to miss work and social activities that you enjoy  In some cases, it can even prevent you from being able to carry out simple, everyday tasks. So it goes without saying that taking care of your spine will help you to reduce your chances of experiencing back pain later on in life.

Here are simple yet important adjustments to make for good spine health from our Southend chiropractor:

Lift correctly.

It’s very easy to twist the wrong way and injure your spine if you don’t lift correctly.  When lifting, our chiropractor recommends that you stand as close to the object as you can, and use the weight of your legs and knees rather than your back or upper body to pull up. It will also help if you bend your knees so your arms are at the same height as the object you’re lifting.

Sleep tight.

Sleeping well is important to good health, and this includes your spine health! Your body needs a good night’s sleep to repair itself, so don’t underestimate the power of quality sleep. To encourage good spine health, it’s also important to invest in a supportive mattress as well as a pillow that promotes proper alignment of your neck.

Stretch out.

Keeping flexible can help to maintain normal joint function and a good range of motion. It can also reduces the risk of back injury..

Stay active.

Despite what many people believe, being inactive will increase your risk of back pain and is likely to worsen any existing pain condition. Whether you make regular visits to the gym, walk, bike, swim, or play with your kids, it’s super important to stay active and keep your body moving to maintain a healthy spine.

Maintain a healthy weight.

Exercise, along with a healthy diet, will help you to lose any excess weight or maintain a healthy weight. Being overweight or obese, or quickly gaining a significant amount of weight, are major risk factors for low back pain — extra weight (especially around your midriff) can put added stress on the muscles, ligaments, and tendons in your lower back, which can lead to pain and discomfort.

We hope these tips help you to love and look after your spine! We’re always here to help with any advice you need!

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