Tag: back pain

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.

Helping Heroes – Aaron’s Story

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Aaron Hicks was serving in Afghanistan when he suffered life changing injuries by an improvised explosive device (IED) nearly eight years ago.

He got thrown from his vehicle and fractured his spine and L1 and his hip. His driver and his commander died in the explosion. Aaron considers himself very fortunate and lucky to have survived.

He was flown out of Afghanistan to Birmingham for surgery where he had his left hip fused and he had a spinal fusion to the L1 above and below.

However, even after extensive surgery, Aaron still suffered significant pain.

Aaron has been able to seek help at Cliffs with funding received from Help for Heroes for which he is extremely grateful.

It’s been about four weeks since Aaron started treatment at Cliffs and he says himself that he can already see a massive difference in those few weeks.

It’s a real privilege for us to take care of Aaron and we thank him for coming along to Cliffs and also for sharing his story with us.

Watch Aaron’s Video Below

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!

Must Read Pain Management Tips for 2018!

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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:

Exercise

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.

Breathing

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.

Counselling

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

Back Pain Myths Revealed!

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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.

Ouch! That Turkey Really Hurt My Back!

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back care advice at christmas from our cliffs chiropractor It’s the most wonderful time of the year! And it’s also the most chaotic! From making sure the house is spick and span ready for those visitors, to mastering the perfect Christmas roast, the festive period can be your back’s worst enemy if you’re not careful! But following these simple tips from our Southend chiropractor can help reduce your risk of picking up a painful back injury this Christmas …

Lift correctly

Avoid bending from your back or twisting while lifting objects. Whether it’s a heavy gift or a 20lb turkey, hold the object close to your body with a good base of support and your legs apart. Then, bend at your knees, lift and turn your entire body from your feet to move objects.

Build strength while standing

If you’re spending long periods in the kitchen rustling up the Christmas lunch, why not get healthier in the process?  Try standing on one leg every now and again (if you haven’t had too many glasses of bubbly!), as this will help to build strength in the core muscles of your lower back and abdomen. (Remember to hold on to the worktop to stabilise yourself!)

Change your position

When standing for long periods of time, such as cooking or cleaning, make sure you widen your stance or change your position regularly. This will prevent repeated stress on the same muscles.

Stand tall when vacuuming

Giving the house a last minute spruce up before the big day? Make sure you avoid bending and pushing while vacuuming. Instead, stand upright with your chest slightly pushed forward and use your legs instead of your back to move forward and backward.

Keep weight close

With Christmas comes a lot of carrying – whether it’s the turkey, boxes of decorations or that mountain bike gift you’ve had stored up the attic for months! Make sure you reach from as short a distance as possible when picking up objects and keep the weight as close to your body as possible. For example, rather than reaching over the back seat of the car to pick up a box, get out of the car, sit next to the box in the back seat, bring the object  close to you and then get out of the car.

There’s nothing merry about back pain, especially during Christmastime!

Keep Your Back Safe at the Office Party

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Love them or hate them, it’s that time of year again for the Christmas office party! So while you’re busy making celebration plans, our Southend chiropractor has been busy listing some top tips to make sure you have a safe “do” this year:

1: Wear Suitable Shoes

Ok, so no one is going to expect you to turn up to the biggest work event of the year in your wellingtons, but make sure you pack suitable shoes if you’re walking to and from the party. Pavements can be slippery at this time of year, and let’s face it, ice and high heels don’t exactly mix!

2: Drink Sensibly

Not only will drinking too much leave you with a bad hangover (and maybe some hazy recollections that you’d rather forget) but it will also put you at risk of stumbling and hurting your back.

3: Keep Hydrated

Dancing the night away with only alcohol in your system can lead to dehydration which comes with a host of health risks. Make sure you drink plenty of water throughout the night to keep hydrated!

Enjoy and stay safe, everyone!

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