Back Safe Baking …

baking back care advice from our southend chiropractorIt’s that time of year again, baking mania has hit our shores as The Great British Bake Off is underway on out TV screens. Paul, Prue, Sandie and Noel are back in the tent along with contestants eager to showcase their baking talents. So far the contestants seem like a talented lot as Paul is handing out what seems like way more handshakes than usual.

Sales of baking tools and supplies surge at the start of each series as bakers eagerly await the start of the contest. And why not as baking can be so much fun and is something that all the family can get involved in.

Whether your new to baking or a seasoned hand our chiropractors at Cliffs Chiropractic Clinic in Southend want to make sure you keep your back safe when baking. Following some simple pieces of advice can often be the difference between a pain free back and a visit to our clinic!

Bakers and chefs can find themselves standing for hours at their kitchen counter tops so it may not come as a surprise that their counter tops can often be the cause of back pain that they experience. A counter top that is too high can really cause your back problems as you have to stoop over it. If your counter top is too high then spread you feet as wide as is necessary so that the surface is the right height for you. You may also want to use a chopping board of the right thickness to bring the work surface up to the right height for you.

Baking can involve quite  bit of lifting, bending and carrying.  It’s important to do these in a back safe way! You don’t want to know how many patients we have treated over the years who have bent over to pick something up and have ended up in pain!

When lifting, bend at the knees and keep a straight back.Bending over from your back is never a good idea.

When carrying an object, face the direction you are going to go in. Avoid twisting whenever you are lifting  or carrying an object.

Take regular breaks and do some simple stretches.

Keep your back ‘bake safe’ and happy baking.

If you are suffering back aches and pains our experienced chiropractors at Cliffs Chiropractic are here to help. Call us on 01702 430 430 to arrange an appointment.

Mums Keep Your Backs Safe

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.



Love Your Back This Valentine’s Day!

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!

Ouch! That Turkey Really Hurt My Back!

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!

Summer Holiday Pain Busters

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.

Plan for a Pain-Free Christmas!

back care advice from cliffs chiroprator southendChristmas is next month. Next month! If you’re like our chiropractors here in Southend, you’ll be well into the festive planning by now. But have you got your plans in place to ensure you have a pain-free Christmas?

Now over the next few weeks, you’ll see plenty of posts from us about keeping your back safe during those crazy Christmas shopping sprees and avoiding back ache while sat in those dreaded traffic jams. We know you’ll probably be thinking of these things already. But have you considered the less-obvious risks of damaging your back this Christmas, like the 25lb turkey you’ll be lifting in and out of the oven, the string of long, lazy days spent lounging on the sofa or the staggered stroll to the taxi after a few too many at the office party?

We love a jolly Christmas more than most, but all we’re asking is that you keep your back health in your mind this festive season. After all, we know more than anyone that it’s often the seemingly innocent things that are guilty of causing the worst pain.