Tag: back pain

Common Sleep Mistakes That Cause Back Pain

Posted on

Getting more back pain than forty winks at night? Check these two common sleeping mistakes from our Southend chiropractor and you could discover the guilty culprit:

Sleeping in the wrong position

Your sleeping position could be causing your back pain. If you sleep on your back, try placing a pillow beneath your knees. If you snooze on your stomach, put a pillow underneath your lower abdomen. And if you’re a side sleeper, tuck a pillow between your knees.

Sleeping on an old mattress

If you’ve had your mattress for 7 years or more, it probably isn’t doing your spine any favours. If you can’t invest in a new mattress right now, adding plywood underneath your existing mattress may help to reduce your back pain and discomfort.

Sleep is crucially important to the overall health of your spine. Don’t let back pain get in the way of a good night’s rest.

Prevent pregnancy back pain

Posted on

pregnancy back care advice from our southend chiropractorExpecting a baby? Experiencing back pain? You’re not alone!

According to our Southend chiropractor, most women will encounter some degree of back pain or discomfort during their pregnancy. And while back pain may develop at any point during a pregnancy, it most commonly occurs during the later stages as the baby grows bigger.

The good news is there are simple steps you can take to reduce the amount of pain and discomfort you feel. We share these at the end of this post, but first of all, let’s take a look at what causes back pain during pregnancy.

There are a number of factors that can lead to back pain during pregnancy with some women even experiencing an achy spine at the very early stages.

Here are some of the most common reasons for back pain or discomfort during pregnancy:

Hormone surges

Hormones released during pregnancy allow ligaments in the pelvic area to soften and the joints to become looser in preparation for the birth. This change in joints and loosening of ligaments can affect the support your spine normally experiences.

Shift in the centre of gravity

When carrying a child, your centre of gravity gradually moves forward as your uterus and baby grow. This causes a change in posture which can lead to back pain. Poor posture and bending over can trigger or increase the pain you experience in your back

Weight gain

Every pound you gain during pregnancy is an extra pound of weight your spine must support.

Stress

Preparing for a new arrival is exciting but also stressful at times. As stress usually manifests in weak areas in the body, and because your back may be weaker due to the reasons above, you can experience an increase in back pain during stressful periods of your pregnancy.

So what can you do to reduce the risk of back pain during pregnancy?

The physiological aspects of growing a child mean that it isn’t always possible to completely prevent back pain during pregnancy. But there are steps that you can take to reduce the severity or frequency.

These include:

  • Carrying out the exercises advised by your health care provider that support and help strengthen your back and abdomen.
  • Squatting instead of bending over when you need to lift or pick up something.
  • Avoiding high heels and other unsupportive shoes.
  • Avoiding sleeping on your back.
  • Wearing a support belt under your lower abdomen.
  • Having your back adjusted by a good chiropractor.
  • Getting plenty of rest and keeping your feet elevated as much as possible.

We wish you a happy and healthy pregnancy!

The Best Gym Workouts for Back Pain

Posted on

Anyone who knows a thing or two about back pain will tell you that exercise is good for it! But now that you’ve got yourself a shiny new gym membership, what kind of workout should you be doing, exactly?

According to our Southend chiropractor, low-impact aerobic activities are the safest ways for people with chronic back problems to exercise. The benefits of this kind of exercise are wide reaching: it can help you to drop pounds which will relieve excess strain on your back, it can boost circulation which promotes disc healing and it can strengthen those all-important back and core muscles.

There’ll be a number of cardio machines at your local gym that offer low-impact workouts. Before you start any new exercise, talk to a reputable chiropractor or your healthcare provider for exercise recommendations specific to your back problem.

Your Lower Back Will Thank You if You Do These Daily Things

Posted on

If you’re like most people, you probably don’t give too much thought about how you can protect your back on a daily basis. But according to our Southend chiropractor, this could lead to serious back problems over time.

Knowledge is power when it comes to maintaining a healthy spine, so we’ve highlighted two simple things that you can do every day to protect your back.

1: Move Every 20 Minutes

You may not know this, but your body can safely withstand being in the same position for only about 20 minutes. If you regularly sit or stand in one position for longer than this, you can risk reducing the elasticity of your back muscles, tendons and ligaments. This can put extra stress on your lower back, which can lead to discomfort and pain.

2: Eat Good Food Every Day

Being overweight can certainly contribute to your back pain, but binge dieting or following fad eating plans won’t provide you with the consistent flow of nutrients that your spine and body needs.

Try to avoid processed foods, and instead incorporate lean meats, fruits, vegetables and whole grains into your daily diet.

Daily healthy habits or daily back pain? We know what we’d choose!

Help Your Kids Prevent Back Pain

Posted on

back care advice for children from our southend chiropractor We tend to associate back pain with age, but the worrying truth is more and more young people are experiencing back problems.  So what can you do to protect the health of your children’s spines and to minimise their risk of developing back pain as they grow older.

Here our Southend chiropractor has two surprising tips that will help you look after your kids’ spines. (The second one will shock you!)

1: Choose the Right Footwear

Sure, kids can be particular about what they wear, but hang fire before you pick up the latest pair of Batman trainers or whatever your children are into at the moment.

When buying trainers, make sure you choose the type that supports the bones of your children’s’ feet. Certain types of trainers tend to be too soft which can lead to flat feet and back pain. Some trainers also tend to quickly wear out and loose shock absorption, so change them every six months if your children wear trainers on a regular basis.

Lace-up shoes are the best choice for protecting your children against back pain. This is because they tend to “hug” the feet and keep them firmly in place. Shoes with wide straps are also effective at keeping your children’s feet snug.

2: Turn Your Children Upside Down

This is probably going to sound quite strange to most of you, but holding your children upside down by their calves can be really good for protecting the health of their spines. Yes, we are being serious!

This exercise (which your children will find great fun, by the way) is not only effective in creating space between each vertebrae, but it can also unlock stiff joints and relieve tight muscles.

Obviously, you should only ever carry out this exercise in a safe place. Always place a soft mat beneath your child. DO NOT RISK INJURY IN ANY WAY, SHAPE OR FORM.

Ask your child to kneel on all fours, and then pick them up steadily by their calves. Never lift a child by their arms or their feet as you could dislocate their shoulders or ankles.

Most chiropractors recommend holding your child in this position for a few minutes at least three times a week for toddlers and children up to 10. But of course, be careful not to strain your own back! If your child is too heavy, don’t do the exercise!

We regularly treat children here at Cliffs Chiropractic clinic. For specific advice on your child or on the tips provided in this article, get in touch. We’ll be happy to help.

Top 5 Most Worn Women’s Clothing Items That Could Put Your Back & Neck At Risk

Posted on

back care advice from cliffs chiropractor southendYou may have heard Arif on BBC Essex last week talking about the impact that women’s fashion choices are having on their backs and necks.

Worryingly one third of women are completely unaware their clothing choice could have an impact on their back and neck health.

New research* from the British Chiropractic Association (BCA) has found that three quarters (73%) of women have suffered with back pain with experts pointing to their wardrobe as a major cause of discomfort.

The findings revealed the Top 5** most worn clothing culprits that the BCA advise can cause back and neck pain were:

  1. Skinny jeans
  2. Oversized bags and those worn on one side of the body
  3. Coats with large fluffy hoods
  4. High heeled shoes
  5. Backless shoes, e.g. mules

These statistics mirror trends seen on the fashion week runways, where mules and heavy jewellery featured prominently this year and were seen on numerous celebrities, from Alexa Chung to Jennifer Aniston and Kendall Jenner. Twenty per cent of women responding in the research said they choose to wear shoes without back support, such as mules, which will promote strain on the legs and lower back. Similarly, 10% of women are sporting heavy jewellery, such as statement necklaces, which increase pressure on the neck and can wreak havoc with posture.

Whilst we are certainly not saying stop wearing your favourite clothes altogether, like most things in life, moderation is best and there are easy ways you can reduce the impact on your posture and overall health. For example, try and limit the number of times you wear skinny jeans or high heels every week so you’re giving your body a break, or try investing in a backpack for days when you have a lot to carry around.

Here are 5 tips to keep in the fashion while ensuring your back and neck stay safe:

  1. Vary what you wear on a daily basis in order to shift around the pressure that some articles of clothing place on your body.
  2. Wear more loose fitting clothing as tighter clothes restrict your body from moving freely.
  3. Think handbag! Declutter the heavy handbag to make it as light as possible. Heavy handbags are a common cause of back pain in women. Avoid bags that must be carried in the crook of your arm, as the weight of these held away from your body pulls one shoulder lower than the other, twisting your neck and spine. If your bag has one strap, alternate the shoulder you carry it on, or if it has a long strap, wear it across the body.
  4. Ditch the high heels whenever you can. Wearing high heels promotes tension in your spine so whenever you can wear flat soled shoes or a lower heel.
  5. Wear the right support. Ensure you are wearing the correct sized bra. It’s astonishing how many women are wearing the incorrect size which doesn’t provide adequate support leading to back pain.

Our chiropractors at Cliffs recommend that, if you are experiencing pain for more than a few days then you seek professional help, as an undiagnosed problem could lead to longer-term problems if left untreated. If you are in pain, you can call our friendly reception team and they will make an appointment for you to visit one of our team.

Appendix:

*The 2017 research was carried out between 14/02/2017 and 20/02/2017 on a sample of 2,082 UK adults aged 16 + on behalf of the British Chiropractic Association

**Most popular clothing choices among women which could cause neck and back pain:

Women
Skinny jeans 48%
Bags worn on one side of the body 46%
Coats with large fluffy hoods 37%
High heeled shoes 26%
Oversized bags 24%
Backless shoes e.g. mules 20%

 

Is “Wine o Clock” To Blame For Your Back Pain?

Posted on

For many, “wine o clock” starts around 6pm on a weekday; just a tipple or two to relax after a hard day’s work.

But could the modern day phenomenon of drinking to mark the end of the working day be harmful to our back health?

Quite possibly, according to our Southend chiropractor.

Alcohol disrupts sleep and leads to a poorer night’s rest. And quality sleep is absolutely vital to maintaining back health and aiding the recovery of an injured or strained spine.  A glass or two of wine may make it easier to fall asleep, but it can certainly affect the amount of restorative sleep the body gets.

It’s no secret that the “wine o clock” culture comes with its health warnings, but maybe we should start thinking outside of the widely documented risks and consider the other parts of our bodies it can also affect.

Springtime Ideas To Supercharge Your Spine Health!

Posted on

back care advice from our southend chiropractorSpring is here and that means out with the old and in with the new! With new life emerging all around us, there is no better time of year to sparkle your spine with health and vitality.

Here are some inspirational ideas from our Southend chiropractor to boost your spine health this season:

Make Exercise a Way of Life

The easiest and most effective way to exercise is to make it part of your lifestyle. Any good chiropractor will tell you that exercise and a healthy spine come hand in hand. Even if you’re currently in pain, regular exercise will almost certainly help in the rehabilitation of your injured spine.

A simple exercise program that focuses on stretching and strengthening the back, hamstrings, and abdominal muscles can significantly help in getting those vital nutrients into your spinal discs and soft tissues. This will help to speed up your healing process and keep your spine healthy.

Meditate

Meditation can be a very effective way to fight chronic back pain. And the activity is extremely simple to carry out! All you need is a dark, quiet room and about 15 minutes of your time each day.

Start Walking

When it comes to maintaining a healthy spine, the benefits of walking are countless. Taking regular strolls will help to strengthen your core muscles that keep your body upright, nourish your spinal structures, improve your flexibility and strengthen your bone structure.

If you currently experience back pain, get clearance from your GP before starting any new walking activity.  Also, start out with several short walks each day rather than a single long walk. If your pain is severe, you may want to consider walking in a pool to reduce the amount of pressure on your spine.

Match Your Pillow To Your Position

The pillow you use to sleep on should support the natural curve of your neck. So if you sleep on your side you will probably need a thicker pillow to ensure your neck and head are positioned in the middle of your shoulders. Your height and the width of your shoulders will help determine the type of pillow you need.  To ensure that you are sleeping on the correct pillow for you, buy your sleeping items from a reputable bed store and ask for advice on what items are best suited for your size and sleeping position.

Take action now and the changes you make this spring could result in long lasting good health.

Don’t Dig Up a Back Problem This Spring!

Posted on

Gardening is one of the joys of life for many, but it can also be a real workout!  But having back pain shouldn’t mean you need to bury away your green fingers! You can still enjoy your hobby by following these three simple tips from our Southend chiropractor…

1: Warm Up

You wouldn’t do a session at the gym without warming up first, so don’t hit your gardening plans without preparing your body! Warm up your muscles by taking a brisk, five-minute walk and doing some gentle stretching exercises.

2: Lift carefully

It’s all too easy to incorrectly lift heavy pots, bushes, and full watering cans while gardening. Before you go lugging heavy items around, take a moment to perfect your lifting technique.  Begin by squatting (and not bending at the waist). Then use both of your hands to hold the object, keeping it close to your body. Slowly straighten your legs as you lift.

3: Use Supporting Tools

Depending on your level of back pain, getting down on the ground (and back up!) can be a real struggle! Instead of fighting a losing battle with gravity, consider investing in a heavy-duty kneeler. Many of these include raised handles that will allow you to use your arm strength to help you up and down. You can also buy kneelers that convert into chairs.

Happy gardening!

Spring Sports to Boost Your Back Health

Posted on

If you think that taking it easy is the best way to manage your back pain, think again! Exercising regularly is one of the most effective ways to reduce back pain and prevent future episodes from returning. According to our Southend chiropractor, there is an exercise suitable for almost anyone suffering from back pain. Some people even start exercising the day after having back surgery!

So now that spring will soon be upon us, why not get your body moving and shift your back pain?

Aerobic exercise, such as walking and swimming, can really help to get your blood flowing to your back muscles, which can increase strength and aid in injury recovery. Yoga is also a great choice of activity if you suffer with back pain. A good instructor will even be able to adapt your exercises to suit your level of comfort.

Remember to check with your doctor or therapist before starting any new exercise and to stop any activity immediately if it causes your pain to worsen.

© Copyright 2026 Cliffs Chiropractor Southend
Powered by Roderick Pugh Marketing
Leave a Google Review