The Whitchurch Clinic is urging more people to be aware of the benefits of exercise for improving their back health this World Spine Day (16^th October).

New research has found that 40% of people in Wales have been prevented from exercising due to back or neck pain, and an unfortunate 24% felt it was exercise itself which triggered their pain:

 “We really want as many people as possible to get out there and enjoy sports. Moderate exercise is essential to build and maintain strength and flexibility, improving posture and protecting you from any further pain.

“The spine is naturally strong and stable so it’s worrying to find that so many people are being prevented from staying active due to back pain. While total rest may seem like a good way to recover, often continuing moderate physical activity will help in the long run. Your local chiropractor will be able to advise on what is right for you.”

To help people of all ages and fitness levels protect their backs during their work-out routines this World Spine Day, The Whitchurch Clinic has developed these top tips:

•       Know your equipment: When trying a new activity, it’s always best to make sure you ask your instructor how your equipment should be set up, and make sure it’s right for you. For example, if you’re cycling or spinning, you need to set your saddle and handlebar to the correct height so that you are in a comfortable position that isn’t putting tension on your neck or back

•       Know your limits: Even professional athletes aren’t born ready, it takes time to build the intensity of your practice. If you try a new sport, or want to intensify your workout, it’s important to take a slow approach and not to push your body’s limits. It is always advisable to visit a professional who can assess your body’s capabilities and advise on a safe way of training based on your body’s limitations

•       Warm up and cool down: Before starting any form of physical activity, you should warm up any muscle groups which might be affected whilst you exercise. If you use them without preparing them first, it could cause you pain and injury which could have been prevented

•       Reduce the impact: If a previous injury is causing you pain, adapt your exercise to reduce the impact on your joints and muscles. Activities such as swimming, walking or yoga can be less demanding on your body keeping your joints mobile! 

•       Not all exercise is the same: The fittest of athletes will still find it difficult to adapt to a new sport, as each sport uses some muscle groups more than others. With this in mind, always approach a new activity with care and don’t assume that you can jump in at the deep end!

We 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. The BCA has also created a programme of 3-minute exercises, Straighten Up UK, which can be slotted in to your daily schedule to help improve posture and prevent back pain by promoting balance, strength and flexibility in the spine.  

Please visit http://www.worldspineday.org/ for more information. 

There are plenty of simple things we can all do to help look after our back health. These are my top tips:

• Get up, stand up. Inactivity is a leading cause of back pain. If you spend most of your day sitting make sure that you take regular breaks, ideally every 20-30 minutes. Stand up to stretch, change position and walk around a little.
• Stretch it out. If you struggle to get away from your seat at work, simple activities such as stretching and shoulder shrugging and even simply fidgeting in your seat can all help to keep the joints and muscles in your back moving.
• Keep moving. Exercise is key to a healthy back, however you don’t need to embark on any extreme fitness regimes. Adding just a few extra minutes of walking a day can have a huge impact on your posture.
• Straighten Up. Try incorporating some simple exercises into your daily routine. The British Chiropractic Association has developed - bit.ly/straightenupuk - a series of simple exercises designed to improve posture and help prevent back pain by promoting balance, strength and flexibility in the spine.
• Perfect your posture. Paying close attention to your posture can help you recognise back or neck pain triggers. People who want to improve their posture should try imagining they have a plumb line hanging straight from their ears to ankles - with everything in the middle sitting on the same line. One way to do this is to try standing in a relaxed way and then gently contracting the abdominal muscles. 

Here at The Whitchurch Clinic we are committed to helping you on your road to recovery. Through a detailed case history, with/without an examination, we can advised if we are able to assist with your complaint.  If we feel that we are unable to help we will point you in the right direction.

Our Chiropractic team can help through:

• Soft tissue massage
• Trigger point therapy
• Acupuncture/dry needling
• Spinal manipulation/mobilisation
• Home exercises/stretches
• Ergonomic and postural advice

To summarise Backcare Awareness Week, and World Spine Day, are focused on getting people conscious and active in their daily life, in order to look after their backs.  Andrea and Sarah at The Whitchurch Clinic are here to help you with the diagnosis, treatment, and management of your pain.  Please give us a call on 02920 617700 to see if we can help you today.