Advice Blog

Clinic Products and Prices

Clinic Products & Prices

 For more information contact us on 02920 617700 or email


 PRODUCT                          PRICE


Airprene Reinforced Wrist Support                                    £ 6

Cherrystone Hot Water Bottle                                            £14.99

Cherrystone Neck                                                              £14.99

Cherrystone Rectangle                                                      £14.99

Cryoderm Gel 4oz                                                              £10

Cryoderm Gel 16oz                                                            £19.20

1 Metre Exercise Band                                                       £3

Hotspot Tub 200ml                                                             £14.99

Kinesiology Tape                                                                £6.50

Lonsdale Ankle Support                                                     £7

Lonsdale Open Knee Support                                            £ 6

Lonsdale Elbow Support                                                    £6

Lonsdale Wrist Support                                                      £5

Massage Ball – Small (Orange)                                         £1.60

Massage Ball – Medium (Yellow)                                       £ 2.50

Massage Ball – Large (Blue)                                              £ 3

Maternity Brace                                                                  £20

SI Belts                                                                               £30

Snowdrop Roll On 50ml                                                     £6

Theraflex Ice Pack                                                             £4

Wheatbag (Unscented)                                                      £14.99

Work Station Ergonomics

Ergonomics : Tips to help you at home!

With an increase in the number of people working from home we have seen a surge in problems related to our patients home setup.


Many people find themselves using a computer for a large part of the day, and during these difficult times it's happening even more so.


Incorrect workplace design and layout can contribute to work related injuries (such as repetitive strain injuries), whilst correct chair height, adequate equipment spacing, and good desk posture can help you stay comfortable.



Quick Top Tips

  • Take short frequent breaks, we're built to move. Many working from home are missing the mini-breaks they had working in an office environment, less distance to the kettle! 
  • Set an alarm/timer every 30 minutes to remind you to change position and correct posture.
  • Build postural stretches and exercises in to your daily routine.
  • Mix up your tasks during the day to use different muscle groups. 
  • Consider a standing desk to help vary the pressure on different parts of your body
  • Those using laptops consider having a separate monitor or wireless mouse and keyboard so that you can position all well. 
  • Reduce screen time by listening to audio books or podcasts during your spare time, instead of watching TV or using phones.
  • If you aren't able to access a computer chair remember to support your lower back with extra cushions.
  • When choosing where to set up consider appropriate natural light, screen glare, and sight line. Ideally position somewhere you can occasionally look in to the distance to reduce eye strain (so not facing a wall or with sunlight directly behind you).

As home working seems likely to continue long term, more patients are considering investing in their own desks and office equipment. For our suggestions on how to set up your workstations, equipment ideas and more, please read on below.




  • Consider investing in a variable height desk to allow you to easily vary your posture without having to interrupt your work or meetings.
  • Variable height desks allow for bespoke adjustments to suit your height, so can eliminate the need for footstools and ensure optimal positioning for you.
  • Make sure you have plenty of space to work with so that you are not cramped (see document holder below).


  • Ideally, use a swivel chair with wheels or glides to allow easy chair movement.
  • Adjust the height of your chair so that your feet rest comfortably on the floor or, if this makes your chair too low in relation to the desk, use a footrest. 
  • Your position when sitting, your knees should be about level with your hips, and the seat of your chair should not press into the back of your knees. Your spine should be against the back of the chair and your shoulders relaxed back and down.
  • If your chair can’t be adjusted so that your back is straight, place a cushion between the curve of your lower back and the back of the chair.



  • Position the monitor should be roughly an arm’s length away. The top of the screen should be at eye level or just below so that you look down at a slight angle to your work.
  • If you wear bifocals, position the monitor lower than normal to compensate for needing to look through the bottom of your lenses. Raise your chair until you can view the monitor without tilting your head back. This may mean that you have to raise the keyboard and use a footrest. Alternatively when working at the computer, use a pair of single-vision lenses with a focal length designed for computer work.


  • Reduce glare and reflections, by ensuring neither you or the monitor face the window. Tilting the monitor slightly downwards can help with glare, and adjust the monitor’s brightness to a comfortable level.
  • Remember to rest your eyes every 30 minutes or so, by looking away into the distance.



  • Arm position should be such that you are able to have your forearms close to horizontal and your wrists straight when using the keyboard, and your elbows close to your body. 
  • Align with the monitor and directly in front of you, so that you don’t have to twist or rotate to use it.


  • Put reference documents either between the monitor and the keyboard or directly alongside the screen in a document holder so the keyboard is not pushed too far back on the desk, disrupting your posture.
  • The keyboard should not be so close to you that your wrists rest on the sharp edge of the desk.


  • Consider using an ergonomic mouse to better align you shoulder and reduce strain on your arm and neck.
  • Position your elbow close to your body to help with arm and shoulder alignment and reduce strain.
  • The mouse should fit the size of your hand so that it is comfortable to work with. 
  • Your wrist should be in a neutral position (minimal bend in any direction at the wrist) when you use the mouse, and your fingers should be able to rest on the push buttons between actions. 
  • If possible position the mouse on the desk so that the weight of your arm is supported by the desk. 

Laptops and Tablets



Laptops were designed for short term or mobile use; however, this portability means that people often use them at an unsuitable work height and this may result in discomfort over a long period. There are several ways to address these problems such as





  • Docking the laptop into a desktop computer at a suitable workstation.
  • Connecting the laptop to stand-alone equipment such as a separate screen, keyboard and mouse. 
  • Transferring your information onto a desktop computer if working for long periods. 
  • Use on a desk where possible with a suitable chair.
  • If on lap use a tray over a cushion to elevate the laptop, and the tray will insure the fans aren’t blocked.

Corona Virus (COVID-19) Update

The COVID-19 situation continues to change rapidly, so I wanted to let you know what we're doing at TWC to protect our colleagues and visitors, while ensuring we continue to provide you with access to the care you need.


We endeavor to stay open as long as it is safe to do so. The safety of our colleagues and visitors is paramount. We are monitoring advice from the Government and the World Health Organisation, and reviewing our plans daily.


We are following the guidelines and advice that is being constantly updated by our governing bodies as well as Public Health England/Wales.


However we do ask that if your or any of your family members are feeling unwell to follow government advice and contact us to rearrange your appointment as soon as possible.


For further Government and NHS advice from on symptoms and self-isolation click on the links below:


NHS Advice:

GOV.UK Advice: 

How we are responding to COVID-19

Whilst we are always hygiene conscious at TWC, we are stepping up our measures in clinic to ensure the safety of our patients, staff and the general public.


As always, we are :

  • Ensuring to disinfect the bench and change head roll in between every patient.
  • Wash our hands and use hand sanitiser between each patient contact or wearing disposable gloves that are changed for each patient.
  • Hand sanitiser and tissues are available to use for all our patients in reception and the treatment rooms.

However we will now also be:

  • Leaving 15 minutes gaps between appointments to avoid patients having to use the waiting area and giving us plenty of time to clean.
  • Regularly disinfecting door handles, surfaces, taps and our payment terminals in between patients.
  • Asking patients to touch as little equipment as possible when in clinic.
  • No longer shaking hands with you all.
  • Asking that you chose to pay with card rather than cash where possible.
  • We will not be charging any late cancellation fee's to those who call to us with less than 24 hour notice as they need to self-isolate and recover.
  • Taking our patients temperatures to assist with public health screening.
  • Spacing chairs in our waiting area to assist social distancing.


Any concerns you may have regarding your appointment you can contact us on 02920 617700 or email 


This month we cover the vast topic that is headaches!
Our Blogs include:

  • Do You Suffer From Migraines? What Makes them different from headaches, and how should you treat them?
  • Cervicogenic Headaches - A Right Pain in the Neck! Could your neck pain be causing your Headaches? 
  • Tension Type Headaches - Discover more about this very common type of headache, it's potential triggers and how to treat it.
  • Cluster Headaches - A rare but extremely debilitating Headache
With any new or unusual symptoms it is always important to visit your GP or Chiropractor to rule out any other disorders before reaching a diagnosis yourself. Any one experiencing severe sudden onset of headache at the back of the head should seek medical advice immediately.

Cluster Headaches

Cluster Headaches

These are a rare type of headache that affects about 1 to 2 people in every 1,000. Onset is normally between 20-40 years of age, and they are 3-4 times more common in men than women. Approximately 1 in 20 people with cluster headache have a family member who also has the condition. Unlike migraine, it is more common in men than women (by five to six times). It is also more common in heavy smokers. As with all forms of headache, cluster headache occurs in children but it is less common than in adults.

What are the Symptoms?

The symptoms of cluster headache are characterised by unilateral (one sided) pain, although the affected side may vary each cluster period. The pain is usually centered over one eye, temple or forehead, and can even be a combination of all or spread to other regions making diagnosis difficult. They usually last 15-180 minutes, and can occur from once every other day to up to 8 times a day. Pain is often characterised as excruciating.

Attacks can be associated with one or more of the following, on the same side of the face as the headache:

  • conjunctival injection (redness of the white sclera of the eye)
  • lacrimation (tears)
  • nasal congestion
  • rhinorrhoea (runny nose)
  • forehead and facial sweating
  • miosis (constricted pupil)
  • ptosis (drooping eyelid)
  • oedema (swelling)

During a bout of cluster headache the pain is often experienced at a similar time each day. The headache often starts at night, waking people one to two hours after they have gone to sleep. The pain usually reaches its full intensity within 5 to 10 minutes, and lasts at this agonising level for between 30 and 60 minutes.


Episodic cluster headache

80% of cluster headache attacks occur in periods lasting 7 days, to 1 year, separated by pain-free periods of 1 month or longer. The bouts (or “clusters”) often occur at the same time of year, and can then disappear for several months or even years. The reason for this seasonal timing is not completely known, although it is one of the key aspects of diagnosis, and may involve a brain area called the hypothalamus.


Chronic cluster headache


The remaining 20% of people do not have these pain free intervals, and are said to have “chronic cluster headaches”. Attacks occur for more than 1 year without remission or with remissions lasting less than 1 month.


There is no special test to diagnose cluster headache, diagnosis is based on your of all your symptoms, and you may be referred for an MRI scan to rule out other causes for the pain starting suddenly.

What Triggers a Cluster Headache?

  • Alcohol is one well known trigger of cluster headache, often bringing on the pain within an hour of drinking. Avoid alcohol during a cluster period once the bout is over you will be to drink alcohol again.
  • A significant number of people find that strong smelling substances such as petrol, paint fumes, perfume, bleach or solvents can trigger an attack. During an episode of cluster headaches you should try to avoid these things.
  • Some people find exercise or becoming over heated will bring on an attack, so again avoiding these is the best advice during a bout.
  • Research has showed that heavy smokers are at an increased risk of developing chronic cluster headache so giving up smoking or cutting down is worth considering.


Whilst there is currently no cure for cluster headache, the treatment has become much more effective in the last 10 years.


Acute treatment

Quick treatment is key.  Ordinary painkillers that you can buy over the counter are not usually effective, as they take too long to work. Oxygen is one of the safest ways to treat cluster headache. You need to breathe the oxygen in at a rate of between 7 and 12 litres per minute. The treatment usually starts to work within 15 to 20 minutes. For some people the attack is delayed rather than stopped altogether. Your GP will be able to order oxygen for you.


Sumatriptan injections have been found to reduce the pain within 10 minutes during an attack. Sumatriptan and zolmitriptan nasal sprays do help some people, although the onset of action maybe slower than the injection.


Preventative treatment

The most common preventative treatments are medication based.  The migraine trust website gives further details of specific medications.  Also avoid triggers as much as possible. The migraine trust gives further details on medications or see your GP.


Information cited from:

As with any new symptoms it is always important to visit your GP or Chiropractor to rule out any other disorders before reaching a diagnosis yourself.


Cervicogenic Headaches - A Right Pain in the Neck!

These headaches are very common and because they happen regularly, often people refer to them as "just a normal headache". However headaches usually happen for a reason, and for many people chiropractic treatment can be a very effective way of treating these headaches. It is one of the most common types of headache that we see as chiropractors see, and they can be very severe, and often have a profound effect on the lives of sufferers. 

What is Cervicogenic Headache?

A cervicogenic headache is caused by referred pain from the soft tissues and joints of the neck. When these structures are inflamed often a headache will result. Headaches generated by muscular trigger points are classified as 'regional pain syndrome', and very much overlap with these type of headaches.


The neck has a number of nerves that travel over the skull and if these nerves are irritated they will refer pain to various locations. Pain may radiate to the forehead (frontal region), the eyes (orbital region), the temple, and the ears.


Signs of cervicogenic headache are:

  • Pain around neck or base of the skull, may project to other areas of the head
  • Pain aggravated by specific neck movements
  • Restricted neck movement
  • Tenderness of neck muscles
  • Abnormal posture

Cervicogenic Headache Causes

The current theory is that they can be caused by abnormal movements or posture of the neck; osteoarthritis/spondylitis; or even post-whiplash injury.  All can lead to restriction of the joints, particularly the upper neck at the base of the skull. Occasionally the headache can be aggravated by neck movement and muscular trigger points as detailed above.


Chiropractic treatment for cervicogenic headaches is very similar to that of tension type headaches. These headaches can be tough to manage as many of the factors that cause the headaches in the first place are external, i.e. posture or sleeping position. Chiropractors can help through:

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

Other treatments that might help with headaches available at TWC:

  • Hypnotherapy for stress management and help reduce tension
  • Deep tissue massage to help release trigger points
  • Diet advice for food intolerances/allergies i.e. gluten or dairy

This website provides links to multiple recent studies in to the affectiveness of chiropractic and the treatment of cervicogenic headaches:


A 2005 article reviews the diagnosis and treatment of cervicogenic headaches:

As with any new symptoms it is always important to visit your GP or chiropractor to rule out any other disorders before reaching a diagnosis yourself.


Tension Type Headache

This is the most common type of primary headache: its lifetime prevalence in the general population ranges in different studies from 30 to 78%. A number of studies have appeared after the first edition of The International Classification of Headache Disorders that strongly suggest a neurobiological basis (coming from the nervous system), at least for the more severe subtypes of tension-type headache (TTH).

The most common triggers of TTH reported are anxiety, emotional stress, depression, poor posture, and lack of sleep, although the evidence for each of these (except stress) is poor. Physical exhaustion is also a common cause of TTH, so make sure you are getting enough sleep! 

Tension-type headache Vs migraine

If you have TTH, it will produce a mild to moderate pain, whereas the pain of migraine can reach disabling severity. Normal movement during everyday activities shouldn’t aggravate it, unlike a migraine, which can be aggravated by movement. There is an overlap in the triggers of migraine and TTH, as both may be brought on by stress or tiredness. Head and neck movements are important triggers in patients with TTH, whereas hunger and odour were significantly common triggers in migraine.


Tension headaches are divided in to episodic and chronic. Episodic tension-type headache is further categorised into infrequent and frequent subtypes.


Episodic infrequent – They occur less than once per month, so between 10 and 12 times per year.


Episodic frequent - At least 10 episodes occur for 1-15 days per month, for at least 3 months.


Chronic or New Daily Persistent Headache - Last more than 15 days per month on average, for more than 3 months. Can last for hours or may be continuous.


The pain is typically bilateral (right and left), pressing or tightening in quality, and of mild to moderate intensity, and does not worsen with routine physical activity such as walking or climbing stairs. There is no nausea, but photophobia (light) or phonophobia (sound) may be present. 


Over the counter medication, such as Aspirin or paracetamol, does help some sufferers, but long term use is not advised due to the wider problems prolonged taking of these drugs has on your body. Paracetamol overuse can even cause headaches when you stop taking them, due to withdrawal.


Chiropractic may be able to help if your headaches are caused by trigger points in the neck or jaw that refer pain to the head, which can amalgamate to feel like a tight band. A trial treatment period of 3-4 sessions will give you a good indicator of how effective management will be. Treatment can involve:

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

Research looking into the efficacy of chiropractic and the treatment of tension type headaches are available at:


Information cited from:

As with any new symptoms it is always important to visit your GP or Chiropractor to rule out any other disorders before reaching a diagnosis yourself.


Do You Suffer From Migraines? What Makes Them Different From Headaches, And How Should You Treat Them?


Most people experience headaches sporadically through their lives and are not too adversely affected by them. However, there is a severe type of headache called a migraine that can keep returning and be incredibly debilitating.




It is estimated by the NHS that around one in every five women and around one in every 15 men are affected by migraines, which usually begin in early adulthood (1).


The exact cause of migraines is still somewhat unknown; the current understanding is that there is a temporary change in the chemicals and blood vessels of the brain.

A migraine is typically experienced as a severe headache, with a throbbing pain in the front or sides of the head. Some people have other symptoms including: 

Extreme sensitivity to light, sound or smells

That can last from a few hours to a few days.

There are different types of migraine. There are migraines with aura, where there are warning signs of the migraine in the form of visual disturbance such as seeing spots, lights or blurred lines. There are also migraines that occur without warning, and it is even possible to have a migraine aura without the accompanying headache.

There are also many different possible triggers for migraines. These can include:

  • Stress (and how stress is handled)
  • Food and drink triggers
  • Sleep patterns 
  • Hormones and tension; especially in the neck.

In order to manage migraines in a regular sufferer, identification of a specific trigger is essential. Behavioural or lifestyle changes play an important part in the treatment, such as avoidance of certain foods or maintenance of a regular sleep pattern.


Chiropractic treatment also has the ability to alleviate some contributory factors, or after effects, including relieve of restriction in movement of the neck; muscle tension in the neck, upper back and shoulders; and helping correct any postural issues that may influence the occurrence of both migraine and tension headaches.

The complex nature of migraine means that the treatments available are varied and differ from person to person. There is currently no cure for migraine, and medication may depend on the triggers.

Chiropractic treatment for migraine is also varied but a trial treatment of 3-4 sessions is normally recommended to give a good indicator of how effective management will be. A lot of our patients have found their migraines become less frequent and less severe with treatment when neck muscle or joint tension and restriction is a contributing trigger. Treatment can involve:

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

Other treatments that might help with headaches available at TWC:

  • Hypnotherapy for stress management and to help reduce related tension
  • Deep tissue massage to help release trigger points in the muscles
  • Diet advice for food intolerances/allergies i.e. gluten or dairy

For those of you interested, here is a link to a website that lists some of the studies looking in to the effectiveness of chiropractic in the treatment of migraines:





As people start preparing for autumn runs such as the Cardiff Half MarathonSports Therapist and ex professional track runner, Gareth Warburton; who works from TWC and SMCC; says he cannot emphasize enough the importance of trainers in helping to prevent injury when running.
You should be swapping out your running shoes every 400 to 500 miles. This means if you average 25 miles per week, you need a new pair every four to six months. If you push beyond this mileage, you risk discomfort and possibly a long-lasting, debilitating injury. 

Running shoes wear out over time, and so does the support and shock absorption that they offer.

Things to keep in mind:
1. Keep track of monthly mileage
2. Check shoe tread
3. Check shoe absorption 
4. Any signs of pain (especially lower limb) it might be time to look for a new pair.

To find out more about Gareth follow this link to his website


Summertime is here and with it, for many comes the desire to don a pair of trainers and hit the road for a run.

Here’s how not to make it a troublesome one for your joints and muscles…
Summer brings warmer weather and longer days, which is a great incentive to keep on running for longer than usual and push your body that little bit more. Of course reaching your goal is good, but pushing your body too hard might result in unwanted injuries.

You should always listen to your body’ natural resistance and follow these tips for a safe and effective wind down after your run:
Don’t Stop Moving
Keep gently mobile right after your run. Try regular walking for 5-10 minutes; it might be the last thing you feel like after running a few miles but remaining static should be avoided at all costs to avoid injuries.
Applying ice to specific injuries such as problems with joints is highly recommended. This is most effective when the ice is applied immediately after a run but still works when applied a few days following.
Taking a hot bath after a long run is ideal for strained muscles. It also helps with overall rejuvenation and relaxation, which is often needed after a strenuous or draining stretch.
Food For Thought
What we put in our bodies pre and post run is particularly important. Snack regularly, ideally on something that is high in carbohydrates, low in fat, which contains some protein; for example, a tuna sandwich is ideal. Ensuring you drink lots of fluids is also another very important factor for runners to remember. Water is of course an excellent choice when it comes to keeping well hydrated but there are plenty of other options out there, too, such as sports drinks and gels. Remember: after finishing your run, rehydrate as soon as possible, preferably within the first hour and always refrain from drinking alcohol until fully rehydrated.









Summertime has arrived and with it the added need for us to take extra care of our necks, backs and spines to avoid pain and injury…


The arrival of sunshine means it’s time to pack away your winter jumpers and pull out your racket, trainers, clubs or trowel for a bout of summer activities and getting fit. However, a lot of sports activity can bring unwanted pain and discomfort, so be sure to follow these simple steps for a happy and safe summer of sport.


RUNNERS can avoid injury by regular stretching of the tendons and wearing good shoes with shock-absorbing features.


RACKET-SPORTS PLAYERS should be wary of playing through the pain of Tennis Elbow, which can come from any repetitive arm/hand movement of the thumb outwards and the palm upwards (i.e. twisting the right hand clockwise of the left hand anti-clockwise). Continuing to play will exacerbate the problem.


GOLFERS are particularly prone to lower back injuries. Graphite clubs and soft spiked shoes will help absorb the shock which can bring on back injury. Make sure that you warm-up before teeing off at each hole as your muscles may have stiffened on the putting green and waiting on the tee for your turn.  Use a repeated slow controlled version of your drive to warm up so that these particular muscles are warmed and stretched before they take the full force of the actual drive.


GARDENERS commonly suffer from aches and pains, but they can avoid lower back trouble by kneeling on one leg rather than bending from the hips, keeping the back hollow whilst digging and varying tasks throughout the day to avoid repetition injury.


DIY like gardening, is often done with vigour, but irregularly. When the sun is shining many will want to get on with the long list of DIY jobs that have piled up over the colder months. Enthusiasts often injure their back by inhabitual exertion, so when lifting, take the weight on bent legs, keeping the back straight.  Remember this is a probably unusual activity for your body, so be kind!