Tag: back pain

Mind Your Posture This Christmas!

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good postureChristmas is coming and for many of us, this brings the perfect opportunity to spend hours slouched on the sofa. But the importance of maintaining good posture doesn’t go away just because it’s Christmastime.

Here our Southend chiropractor reminds us of some key health benefits of maintaining good posture.

Facilitates breathing: Good posture will naturally enable you to breathe properly. This is why yoga, pilates and meditation exercises pay so much attention on getting your posture and sitting positions right.

Increases concentration and thinking ability: When you are breathing properly, you also increase your thinking ability. Your brain requires 20% of oxygen to do its job properly. And of course, more air means more oxygen.

Improve your image: People with good postures look smarter, more confident and more attractive. A person with a good posture naturally exudes an aura of assertiveness and appeal.

Feel even better about yourself: Even without doing anything different, a good posture will help to make you feel more self confident. You can try it out now. Try sitting in a bad posture now for 30 seconds then switch to a good posture for 30 seconds. Is there any difference in how you felt? Probably a lot!

Avoid health complications: Long term bad posture can result in several complications over time. This can include an increased risks of a slipped disc, back aches, back pain, pressure inside your chest and even poor blood circulation.

A good posture means maintaining the two natural curves at your back – the concave curve from the base of your head to your shoulders and the concave curve from your upper back to the base of your spine.

Start focusing on improving your posture today and it will soon come naturally to you.  Before you know it, standing and sitting in the correct position will be something you do without even putting any thought into. When it comes to maintaining a healthy spine, good posture is up there with one of the best things you can do. It really is that important.

 

Make Your Home Spine-Friendly!

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We often think of back injuries happening during times of strenuous activity such as when lifting a heavy item or playing contact sports. But according to our Southend chiropractor, many people pick up painful back injuries at home.  Sometimes, things that seem relatively harmless around the house – such as a random toy left on the stairs or a scuff in the living room rug – can pose a big danger. That’s why it’s important to make sure your house is safe for you and everyone living there.

The next time you’re at home, take a look in every room and remove or rearrange things that are potential hazards for trips and falls. For example, make sure wires and leads are taped to walls, flatten down any uneven rugs or carpets and always make sure walk ways and staircases are kept clear. All it takes is one trip or fall to cause a damaging long-term back injury, so it’s really worth safe-proofing your home today!

Take the Pain Out of Christmas Shopping

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back care advice from our Southend chiropractorIt’s Chritmasss!

Well, not just yet, but those are the kind of song lyrics that you will hear bellowing through the shops from about now. There’s no doubt the festive period is on its way and that means it’s time to start the Christmas shopping!

While most shops do their best to make Christmas shopping  magical by displaying perfectly decorated trees and twinkling fairy lights, the reality is that for most people, it’s still a stressful chore! And if you suffer from back pain, it can be incredibly testing.

Our Southend chiropractor recommends that you stagger your shopping trips over the course of a few days or weeks to reduce the stress and strain on your spine. You should also try to find a parking space that’s close to the shopping centres or arrange a lift if you can. We also advise that you evenly distribute your shopping load across both sides of your body. Distributing the weight evenly will help to reduce pressure in one specific area of your spine.

Other important tips to remember include:

  • Drinking plenty of water to stay hydrated
  • Lifting and bending at the knees
  • Using a trolley instead of a basket
  • Avoiding long queues
  • Asking for help with any heavy or awkward items
  • Carrying heavy loads to close to the body

When online shopping:

  • Take regular breaks away from your laptop or computer
  • Keep focused on maintaining good posture
  • Sit at a comfortable desk or work station instead of slouching on the sofa
  • Drink plenty of water to stay hydrated
  • Get up, stretch and move around regularly
  • Sit in an appropriate chair that offers lumbar support

Back injuries as a result of Christmas shopping are common, but they can easily be avoided by following the simple advice in this article. Plan ahead, take your time and don’t be among the shoppers our chiropractors treat this season. Even something seemingly insignificant such as a muscle strain can lead to long term back problems.

Stay Pain Free in the Office

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If you’re like many people these days, you probably spend a significant part of your day in front of a screen, be it a laptop, computer or tablet.

The amount of screen time you rack up can really soar if you work at a computer during the days. And this can lead to an imbalance in the way you use your body, eventually causing pain, stiffness and discomfort.

That’s why an ergonomic evaluation is essential, according to our Southend chiropractor. This kind of assessment will focus on providing a comfortable, adjustable chair, appropriate education on how to adjust it to fit you, and a keyboard tray.

Your workplace may even evaluate the positioning of printers, screens, and the mouse to suit your needs. You could even speak to your employer about purchasing a standing desk to help manage your neck and upper back pain.

Too much desk work is seriously bad news for your spine.

At Cliffs Chiropractic in Southend we care about your back health and this is why we put together our Back to Business programme. The programme includes exercises that you can do every day to fend off back problems. You can watch a series of videos that will show you step by step each exercise here.

Three Things Your Spine Wants You To Do!

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back care advice from our southend chiropractorApart from the sniffles, back pain is the number one ailment that sends patients to the doctors. It’s actually the fifth most common reason for hospitalisations and the third most common cause of surgery.

Let’s just say it’s a pretty common complaint!

There are many possible causes of back pain, which means there are also many solutions, according to our Southend chiropractor. Back pain is not usually the result of one significant event, but rather several situations coming together to create pain. And it turns out that some seemingly minor everyday habits can take a big toll on your back over time.

But that’s good news. Because if you can control what’s causing your pain, you can control what reduces it. With that in mind, here are a few things you can do to look after your spine:

Sit Less

Sitting puts three times as much pressure on your spine than standing. While the modern way of living forces many of us to spend prolonged periods of time hunched over a laptop or computer, there’s nothing stopping any of us from getting up on our two feet and moving more. Even taking a break from your computer every half an hour or so can make a significant difference to the health of your spine. If you want an easy way to avoid back pain, sit less and stand more. It’s as simple as that!

Improve Your Posture

Poor posture is one of the biggest culprits for back pain. It’s easy to get into the habit of slouching or slumping – especially when we’re tired or snuggled up on the sofa. But this is one of the worst things you can do for your spine. The next time you feel your spine curling up, think about the pressure you’re putting on those delicate discs and the kind of pain that is likely to develop as a result. Make a focused effort to straighten up now and good posture will soon become a positive habit that improves the health of your spine.

Drink More Water

Apart from oxygen, there’s nothing your body needs more than water. Without enough water, your body cannot deliver enough nutrients to your spine. And without enough nutrients, your spine cannot function properly.

Take these three tips on board and we are certain you will soon notice a difference in your back pain symptoms. You have more control over the health of your spine than you think!

Healthy Plans, Come Rain or Shine!

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As the evenings get darker and the weather gets chillier, it’s all too tempting to retreat to the comfort of your living room and cuddle up in front of the TV every night. Yet too much time spent slouched on the sofa is bad for you and the kids, not least your back health! So as the temperature drops, be sure to make an effort to keep the whole family active. We have even got two great ideas for you for when it’s raining (because the heavens sometimes open in Britain):

Rock Climbing

Getting some fun indoor activities on the calendar is a great idea at this time of year, because you can never rely on the weather! If it’s too cold or wet to go outdoors, there is still plenty of health-boosting indoor fun to be had if you know where to go.  Why not arrange to go to an indoor rock climbing centre? It’s a challenge the whole family can enjoy and it’s great exercise!

Ice Skating

There’s nothing more fun than wrapping up warm and gliding across the silky ice. Ice skating is a great family activity that’s also a great way to pump up your cardiovascular health.  Just try not to fall over!

With the right planning, there’s no reason to let any dreary weather dampen your fun this autumn. However, contact us at Cliffs Chiropractic Clinic or your healthcare professional before attempting these activities if you suffer or have suffered with back pain.

 

Back to School Back Health

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back care advice for children from cliffschiropractorsouthendIt’s back to school and back to backpacks! Many things can lead to back pain in children, such as playing sport or poor posture. But some kids have back pain because of what they’re lugging around in their backpacks everyday!

According to our Southend chiropractor, children should not carry more than 10% to 15% of their body weight in their school bags.

Backpacks come in all sizes, colours, fabrics, and shapes and help kids of all ages express their own personal sense of style. However, it is important that the backpack is safe for them.

Here are some other great tips to ensure your child stays safe when carrying their backpack this school term:

Always ensure your child uses both shoulder straps and that they wear the backpack on their back rather than over one shoulder.

Pack the largest and heaviest objects first so that they are carried lower and closest to the body.

Fill available compartments so that the load is evenly distributed throughout the backpack and items do not shift when your child moves around.

Adjust the straps so that the backpack  fits snugly to your child’s body, holding the bottom of the backpack two inches above the waist and keeping the top just below the base of the skull.

Make sure your child lifts their backpack by using their leg muscles and keeping it close to their body, rather than bending over with extended arms.

If your child wears their back pack correctly, the weight will be evenly distributed across their body, and they will be less likely to experience shoulder and neck injuries than if they carry a one shoulder bag. And of course, when they’re used properly, they’re incredibly handy!

By being aware of the advice in this article, you can help to make a big difference to the health of your child’s spine!

Our team of chiropractors at Cliffs Chiropractor Southend are experienced in treating children of all ages. If you have any concerns about your child’s back or spine then our chiropractors are here to help you. You can call us on 01702 430 430 to make an appointment with one of our chiropractors.

 

Summer Sandals Could Harm Your Spine

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Most of us like to dress our feet in stylish sandals during the summer, but did you know that wearing flimsy footwear can lead to or worsen back pain? According to our Cliffs chiropractor in Southend, shoes play an important part in the health of your spine.

They need to be supportive – even when the sun is out! If your feet are wobbling, slipping, and sloshing around, the extra movement travels all the way up your leg and into your spine. Think of a flip-flop – that’s exactly what they make your feet do: flip and flop!

A good shoe supports and controls the heel with a strap or a cup. With a heel that is stabilised, you provide a solid foundation for your entire spine.

The bottom line? Before you grab the trendiest pair of sandals off the shelf this summer, spare a thought for your poor spine first!

Keep Your Back Safe at the Pool This Summer!

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Taking a refreshing dip in the pool is a great way to cool off from the scorching summer heat, but it can also be beneficial to your back.

Swimming is an enjoyable form of low-impact aerobic conditioning and it’s gentle on your back and spine. Unlike other forms of exercise, the buoyancy of the water supports your body’s weight as you swim and reduces the stress on your joints and spine.

But what are the best swimming strokes if you suffer from back pain?

According to our Southend chiropractor, anyone with back pain should look at ways to avoid sheer forces on the spine. For example, using a mask or snorkel will eliminate the need to arch your lower back while coming up for air or when rotating your head to breathe. Alternatively, working with a coach or trainer can teach you how to keep your shoulders in line with your hips while swimming.

Swimming can be an extremely effective way to manage your back pain. But it’s important to speak to your healthcare provider before “jumping in at the deep end” this summer.

Summer Holiday Pain Busters

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back care advice when travelling from our southend chiropractorIf you suffer with back pain or neck pain, the thought of a long trip or journey can be daunting. Let’s face it, the seats in cars, airplanes, buses, and trains aren’t exactly the most comfortable. And even sitting still for a prolonged period can in itself cause/ worsen pain in the back and neck. So here are some tips from our Southend chiropractor to help you travel with ease this summer:

If you’re susceptible to back pain, carrying a heavy bag will likely be more than just an inconvenience! To avoid added strain, take a light suitcase with wheels and a handle for rolling it. But remember that you’ll still need to lift a wheeled suitcase up and down the stairs or in and out of the car. Therefore, instead of stuffing all your holiday must-haves into one large suitcase, take a few smaller bags instead.

When lifting a heavy item, back strain most often occurs near the end of your range of motion. This is why it is better to move slowly when lifting heavy luggage and to break the action into smaller parts. For example, if you’re lifting a bag into an overhead bin, try lifting it to the top of the seat first, then into the bin in a separate motion. Similarly, you can take it in steps to load a heavy suitcase into the boot of your car. This may mean lifting it first to a chair or stool, then lifting it into the boot. Other important lifting tips to remember include:

  • Always bend at the knees and use your leg muscles rather than your back muscles to lift
  • Avoid twisting your low back while lifting; pivot with your feet instead
  • Carry heavy items as close to your body as possible
  • Make sure you distribute weight evenly on each side of the body
  • When carrying a one shoulder bag, switch sides regularly to avoid putting strain on one side of your back.

Take these tips on board (excuse the pun) when you head off on your travels this summer. They could just save you from agonising back pain.

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