Not Keen On Taking Exercise – Try One of These

The sedentary lifestyle that many people are living is seriously damaging their health and this includes the health of their spine.  Our chiropractors are keen to persuade everyone where appropriate to be more active and to take regular exercise. Whatever your age, level of ability or health condition there’s a form of exercise that will suit you.

Our chiropractors are committed to helping people take better care of themselves and have developed programmes that help support people in doing this. Two such programmes are The Back Story and Back to Business.

Having seen the effects that modern day living is having on all generations, Arif Soomro, one of our experienced chiropractors developed The Back Story.  Arif says, “We all understand the importance of taking care of ourselves; it’s better for our quality of life, especially as we get older. But at Cliffs we’re treating the effects of modern day living and are now seeing more and more 20 and 30-year-olds with the kind of neck, shoulder and back problems usually associated with much older people.”.

The Back Story enables you to click on your age-group and offers you suggestions for the best forms of exercises you can take to help you increase your energy levels, strength and flexibility. Check it out here.

If you spend hours working at your desk all day, you may very well be complaining of a stiff neck, aching shoulders or a bad back. If any of this sounds familiar, then our Back to Business programme is for you. There are six simple exercises that are really easy to do, especially in the confines of an office. Why not take a look here.

Our chiropractors at Cliffs Chiropractic in Southend are committed to help you gain the best possible health.

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.

Stay Pain Free in the Office

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.

Our Back to Business workshops are proving to be effective

hmrc-001Over the past few months we have been taking our Back to Business programme into workplaces around Southend and it’s been great to hear the feedback from attendees.

Here is some of the feedback we received recently from attendees at our HRMC workshops:

“I enjoyed the visit a lot. It was good that it covered diet, posture and general day to day looking after your body”.

“I found Arif’s visit extremely informative. His style of presentation was very entertaining and a humorous and light approach is a good way to learn and keep your interest, and I thought he did this really well. You could see his passion for what he does and this makes me feel if I need to consult a chiropractor in the future I would definitely choose to go there and I would feel in safe hands with his team”.

“The talk with really good and he keep us interested the whole time. Plus I’m trying to put some of his suggestions into practice every day”.

“I found the presentation very informative. It was factual and had few elements of light-heartedness without being comical. Arif clearly demonstrated his specialist knowledge of the subject without a hard sell for his company. I’m now considering using his services”.

“I have been to see Arif at the Cliffs Chiropractic Clinic, and cannot recommend him enough. I initially underwent an examination and had x-rays, which I then met with Arif to discuss. I was surprised at the results, thinking that I was pretty ok!!!!! Luckily Arif has devised a programme for me that should prevent any further discomfort, or potential back pain. I have undergone two treatments so far and can already feel the benefit.

If you are considering visiting him I would suggest you do as he has been very thorough, very professional, and very helpful, as I have said, I can feel the benefits already and am preventing any further injury”.

“I enjoyed the workshop and found Arif’s advice very useful. The stretches that you can do at your desk were good and worthwhile. The Q and A session  was useful- especially about armrests on chairs as they do not go under the desks properly.

We are under so much pressure from up above to sit still all day at our desk that it is very damaging to our lower backs.”

” I was pleased to be at the event. The best bit I liked was when he did the demonstrations on the 2 volunteers.

Effective, easily understood and logical. I will make an appointment to go and see him soon”.


Back to Business at the HMRC

Arif recently held two Back to Business workshops at the HMRC office. The sessions were information packed and highly interactive with the participants experiencing first hand the benefits of the programme.

If you spend hours working at your desk all day, you may very well be complaining of a stiff neck, aching shoulders or a bad back. If any of this sounds familiar, please take a look at these six simple exercises we at Cliffs Chiropractor Southend have developed to help support you. They’re really easy to do, especially in the confines of an office. If you can make this part of your daily routine, you’ll be alleviating all those symptoms associated with lack of movement while improving your overall sense of wellbeing at the same time.

There’s no time like the present. Why not take a look?


B2B Taking Shape

Back to BusinessIn April we launched our B2B (Back to Business) campaign at London Southend Airport. Next on the list is HMRC Southend where there are 1,200 staff, the majority of whom are deskbound and have an average age of 50.

If you know of other businesses in the area that are interested in helping their staff improve their health and wellbeing, please contact Cliffs and ask to speak to Arif Soomro to arrange a workshop.

B2B is a fitness campaign with a difference: our goal is to help adults look after their backs by adopting a better posture at work – often hard to achieve if you’re sitting at a desk for most of the day. We saw this as important because back pain isn’t just painful, it’s expensive too; in 2014 back pain accounted for a loss of 10 million working days, or over a billion pounds, to the UK economy.

First we created a series of, easy-to-do exercises that would have the maximum impact on posture and energy levels, then we approached Jon Horne, the Chief Operating Officer at the airport and a back pain sufferer himself, to see whether he would like to be involved. He was keen for all his staff to benefit from this kind of programme, so we ran our first workshop with the air traffic controllers and then rolled Back to Business out to the rest of the staff.

Next on the list is HMRC Southend where there are 1,200 staff, the majority of whom are deskbound, and have an average age of 50. Our Back to Business programme will be perfect for them, as these exercises have been developed to be performed within the confines of an office space. Important too is helping to prevent and reduce musculo-skeletal problems which are, currently, the second highest cause of absence after stress at HMRC Southend.

If other businesses in the area are interested in helping their staff improve their health and wellbeing through Back to Business, please contact Cliffs and ask to speak to Arif Soomro to arrange your workshop.



Back to Business is Launched at London Southend Airport

Echo_NewsOur exciting B2B (Back to Business) campaign has officially begun. We were invited to London Southend Airport to launch the campaign with a powerful takeoff. B2B is our campaign for bringing simple exercises to those desk bound at work, to ease and help prevent back pain.

With nearly 10 million working days being lost to back pain in 2014 and over a billion pounds lost in work productivity, we’re on a mission to fight the rising surge of work-related back issues.

B2B is a campaign with a difference

B2B involves us going into the workplace and giving an introductory talk and demonstration to staff. We follow this up with posters to be put up in the workplace and access to videos of the exercises for staff to refer to.

B2B consists of six simple movements that any desk worker can do to reduce stiffness, prevent back pain, improve posture and enhance energy levels. And what’s more, these short exercises take hardly any time to perform and they’re discreet (nobody wants to be the office’s “performing seal”, after all!).

We’re also working hard behind the scenes developing an exercise programme aimed at alleviating back problems associated with manual handling . Watch this space …

B2B Launches at London Southend Airport

BAck to Business at Cliffs Chiropractor SouthendWe were invited to launch our B2B campaign at London Southend Airport. London Southend Airport is owned by Stobart Group a company well known for its inclusive policies and all for one, one for all attitude.

Jon Horne, the Chief Operating Office,  suffers from back pain himself and was eager for his staff to be involved. Jon said “We can all make a difference to our own health and wellbeing; the practical steps set out in Back to Business can be done quickly and easily”.

The session was held by Arif, who demonstrated just how easy and effective the B2B exercises are and how these exercises should be done in the close confines of an office, and importantly, an air traffic control tower. Arif soon had Mr Horne and members of staff, performing the exercises and having lots of fun in the process!

A selected member of staff will become a B2B ambassador, receiving additional training from Cliffs, to help staff stick to the regime and to keep it inspiring and fresh.

So why is there such a need for an innovative campaign such as B2B?

At our clinBAck to Business campaign at Cliffs Chiropractor Southendics alone, we are treating more and more back conditions than ever before and this has nothing to do with an ageing population as patients are getting younger and younger. This is a direct result of our more sedentary lifestyles, our near-addiction to mobile devices, which is putting additional strain on the spine as we bend our necks to send and receive texts and emails and poor posture.

National statistics are even more alarming. The National Back Pain Survey conducted in October 2014 revealed that over 4 million working days were lost by workers aged 50-64 that year and workers aged 25-34 lost a whopping 1.89 million days due to back pain. Those in the 35-49 bracket took 3.86 million days off for back-related issues. The survey also exposed the heavy rise in back-related work absence; 7.7 million working days were lost in 2013 compared with 9.96 million in 2014.

Watch Arif explain what our B2B campaign is all about.

You can find out more about our B2B campaign here.

Look after your spine’s future and it will look after yours.

One Small Change That Could Save Your Back Health

According to our experienced chiropractor in Southend, making an effort to sit less and stand more may bring significant benefits to your back health.

When you sit, the discs in your lower back are loaded three times more than when standing. With this in mind, it’s hardly surprising that frequently sitting for long periods of time can cause or worsen a painful back issue.

But with many people’s jobs requiring them to sit for hours on end, how can you make this daily change to help protect your back?

“It’s as simple as getting up to stretch and walk around every 20 – 30 minutes”, says Arif, our leading chiropractor.

Get up and pace while you’re talking in the office, walk for ten minutes on your lunch break or take the stairs instead of the lift.

A healthy spine requires movement so do what you can to implement this one small change into your daily routine. Your back will thank you for it!

We’ve produced a series of videos with six simple exercises you can do every day to keep your back healthy. Why not start with the Squeeze, the Sway and the Cuppa.