Did you know… Those who suffer with chronic back pain might notice it gets worse during autumn and winter.
In fact… Although there’s not much scientific evidence that shows a link between chronic pain and humidity, temperature changes and wind speed, weather changes can affect those, who suffer with joint pain conditions, especially arthritis and osteoarthritis.
Did you know… The most commonly accepted reasoning is that with colder temperatures comes lower air pressure, that can cause joint tissues to expand—further worsening joints already prone to swelling and tenderness
If cold weather worsens your pain, you can prevent it yourself and combat it with these three simple steps:
1. Heat therapy
Including heat therapy in your daily routine can help to reduce stiffness and boost healing through increased blood circulation. Try applying a warm towel or a heating pad to your painful area for about 20 minutes for temporary pain relief. You can also go for over-the-counter heat wraps
2. Water Therapy
If you like swimming, try to visit heated indoor pool with hot baths, Jacuzzis and saunas a few times a week for almost instant relief from your pain
3. Stay active
As tempting as it is to just stay on the sofa during winter evenings, it is crucial to keep your spine mobile and stay active. If your pain is too severe to go to the gym, try long walks with hiking poles or Pilates at home
As Christmas day is fast approaching, we are all hitting the shops to buy special gifts for our loved ones.
British families will spend an average £821.25 on gifts, food and drink and decorations, up 1.3 per cent on last year and 54 per cent more than the European average of £532, according to figures from VoucherCodes and the Centre for Retail Research (CRR).
However all this shopping can be both physically and emotionally stressful, resulting in head, neck and back pain.
Here at The Whitchurch Clinic, we do see an increasing amount of patients with back, neck and shoulder pain during the festive period.
The most common reason for this is due to carry large heavy bags and poor posture when sitting for long periods of time. These both add extra strain on the joints, ligaments and muscles in your back and shoulder which can lead to an episode of pain.
We have put together some tips in order to avoid back and shoulder pain this Christmas:
If however the above advice is too late or you are currently in a pain episode, we at The Whitchurch Clinic are here to help.
Our Chiropractors, Andrea and Sarah can help by:
Other treatments that may be benefit and are available at TWC:
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.
A question that frequently comes up in clinic: What mattress do you recommend? Now the British Chiropractic Association have released this video as a guide to help patients on their way to finding a good mattress and sleeping positions.
We all have our favourite sleeping positions, but some may be doing more harm than good. People who find it difficult to get comfortable don't have good quality sleep, as they are tossing and turning into weird and wonderful positions!
Patients often come to see me with pain they have woken up with, or they're not quite sure how it started through the day. Very often this is caused by the way they have slept. This image illustrates some of the most aggravating positions that we can sleep in (front being the worst), and some options if you have back pain to keep you comfortable.
REMEMBER DRINK PLENTY OF WATER! This helps us keep our muscles and joints hydrated and therefore pain to a minimum.
AVOID SLEEPING ON YOUR FRONT! A lot of front sleepers present to us in clinic with chronic problems as it’s difficult to maintain a neutral spine position.
Sleeping on your stomach forces your head and spine into an unnatural position, and staying in this position for hours on end is not good for your back or neck and can result is significant discomfort and restless sleep. Patients have seen great results from trying to change their habits.
As I always say you can't control what you do in your sleep (especially snoring!) and it is hard to change the habit of a life time, but we can try and set up in a good sleeping position to avoid it.
This image shows how the spine and pelvis position can be distorted without the appropriate support or positioning
This gives an idea of optimal positioning for whole body, with a pillow used between or under the legs for support
*Some patients tell me they find it hard to keep a pillow in place so suggest trying a longer body pillow or small folded quilt. This is especially good for front sleepers who want to avoid rolling.
These illustrations demonstrate how an incorrectly placed pillow can stress the neck.
On your back you need fewer pillows than on your side so if you change from on position to another bare this in mind. We are also all different shapes so the amount of support we need varies from person to person.
If you're a back sleeper I recommend using one pillow, thickness depends on the depth of your natural curves, and pull the lower corners around your lower neck so the pillow is no lower than your shoulders.
For side sleepers, or those who tend to end up in this position, you need plenty of support so try two pillows, again the depth required depends on the width of your shoulders. Ensure you are not at the edge of the pillow and the lower front corner is pulled down to your shoulder and around the cheek. This will prevent you head dropping or rotating which can irritate the neck or lead people to sleep on their front.
New research reveals back pain trends in Wales
This BackCare Awareness Week (8 – 12 October), a local chiropractor offers simple, effective advice for preventing back or neck pain, in light of new research revealing people in Wales are experiencing this pain more frequently.
The consumer research, undertaken by the British Chiropractic Association (BCA),analysed trends in back and neck pain over the last five years. The findings showed the proportion of people in the region experiencing pain each month has risen from 60% to 65%.
The most common triggers for back and neck pain, which affects 80% of people in Wales, have also changed.
The number of people who blame technology (such as computers or game consoles) for their back pain has increased significantly, from 7% to 14%. Furthermore, the number of people pointing to their job as the cause of their discomfort has risen and now affects a quarter (25%) of the local population.
The most commonly cited trigger for back and neck pain in the region remains lifting and carrying heavy items, for the fifth year in a row.
Sarah Beer from The Whitchurch Clinic and member of the BCA comments on the findings:
“I think many of us will agree that the increasing numbers of people experiencing back or neck pain each week are concerning, especially given how simple it can be to protect ourselves from some of the most commons triggers".
“Our lifestyles are becoming increasingly sedentary both at home and at work – with many of us spending more time sitting than ever before, contributing to people in the region experiencing pain more frequently.For the 65% of adults in Wales who are experiencing back or neck pain on a monthly basis, I would urge you to consider incorporating more exercise and general movement into your routine where you can to help combat the effects of sitting still.”
Five top tips to get people in Wales moving and to prevent back or neck pain:
Take a break: When sitting for long periods of time, whether you’re at work, driving or catching up on box sets, ensure you stand up and move around every 30 minutes. Simple activities such as stretching and shoulder shrugging can also help to keep your body moving when you’re sitting for longer periods of time
Stay active: Physical activity can be beneficial for managing back pain, as a stronger body can cope better with the demands you make of it, however it’s important that if this is of a moderate to high intensity that you warm up and down properly to get your body ready to move! If a previous injury is causing you pain, adapt your exercise or seek some advice. Activities such as swimming, walking or yoga can be less demanding on your body while keeping you mobile!
Work in comfort: When at work, make sure your desk is set up to support a comfortable position. This is different for everyone so if you don’t feel comfortable in your current set up, try altering the height of your chair or screen.
Carry with care: While maintaining a strong body can help to prevent injuries, lifting and carrying in a safe way can help to prevent the leading cause of back and neck pain. Just as an athlete has to train to lift heavier weights, we should all only attempt to lift objects that we are able to without too much strain. If an item is particularly heavy then try to make use of available equipment which can help to take the load off your back, or reduce the load to smaller more manageable chunk.
Straighten Up!: The BCA has created a programme of 3-minute exercises, Straighten Up UK, which can be slotted in to your daily schedule to help prevent back pain by promoting movement, balance, strength and flexibility in the spine.
The BCA recommends that, if you are experiencing pain for more than a few days you should seek professional help, for example from a chiropractor, who can assess you and help you to get moving again without pain.
Notes to editors:
This consumer research in 2018 was carried out on behalf of the British Chiropractic Association on between 28/02/18 and 07/03/18 on a sample of 2,066 adults in the UK.
The consumer research in 2013 was carried out on behalf of the British Chiropractic Association between 01/03/2013 and 15/03/2013 on a sample of 2,044 adults in the UK.
Chiropractors are specialists in spine care and chiropractic is a primary contact health profession that specialises in the diagnosis, treatment, prevention and management of many conditions that are due to problems with bones, joints, muscles and nerves, particularly those of the spine.
The BCA is the largest and longest established association for chiropractors in the UK. Chiropractic is a statutorily regulated healthcare profession, regulated by the General Chiropractic Council (GCC). Members of the BCA must abide by the GCC’s Code of Conduct and Standard of Proficiency. The association only accepts from an internationally recognised college of chiropractic education. Chiropractic care offers hands on pain management and focuses on muscles, joints and nerves. Chiropractic is suitable for all ages and can help with a wide range of problems.
The British Chiropractic Association (BCA) is urging parents to think about their children’s posture as part of the preparation for the new school term. Whilst stationary and school books are important, it’s how your child carries them that can have the most impact on their health.
According to new research from the BCA:
The BCA is calling for more parents to keep an eye on what their children carry around with them on a daily basis.
Tim Hutchful, BCA chiropractor, comments:
“Making sure your child doesn’t suffer from back or neck pain this autumn term can be as simple as checking they aren’t carrying around heavy items with them unnecessarily and that they carry their school bag correctly."
“I see an increasing number of young people complaining of back or neck pain and often it’s due to the weighty bags they carry. As youngsters have more belongings than ever before, like mobile phones and tablets, there’s a tendency for them to overfill their bags but, by doing these two basic things, you could be helping them avoid painful back problems”.
• Keep it light – make sure your child is not carrying any unnecessary excess weight - check that all the items in their bags are essential for the day’s activity.
• Check it out – make sure you know what your child is taking to school with them every day as they may be carrying heavy items with them unnecessarily.
• Choose the right bag - a rucksack is the best option as long as it is carried over both shoulders and the straps are adjusted so that the bag is held close to the back and weight is evenly distributed. If your child has a one-strapped bag, make sure they carry it across the body and alternate which shoulder they carry it on.
• Footwear is key - Make sure your child has good footwear; soft-soled shoes that are supportive and have a good grip will make it easier for the child to carry a school bag.
For more specific advice please consult your chiropractor or physical therapist.
(http://www.chiropractic-uk.co.uk/back-to-school-240-news.aspx sited: 04/09/2015)
This time of year is a great opportunity to get away, whether for day trips, the weekend, or the start of a longer break.
Unfortunately, many others have the same idea too! If you are facing a long or potentially delayed journey, keep our car travel tips in mind.
When you are driving your posture is just as important as in the office or walking around. For some it is a major aggravating factor of their pre-existing problem, but for many people it can actually be the cause of their pain, especially if they are regularly in the car for over an hour at a time.
Not only does this affect the spine but also shoulders, hips and knees.
So what is the correct way to sit?
If I haven't answered all your questions feel free to ask on your next visit!
With the change of seasons, we find ourselves tackling our gardens ready for summer time.
Even though gardening is not considered as a sport it is very physical and time consuming, resulting in the body being in the same position for long periods of time.
Gardening involves a lot of forwarding bending and at times can result in us twisting ourselves into awkward positions.
These can result in spinal and surrounding structures to be strained and therefore resulting in back pain.
We have put together some helpful tips for you to incorporate into your gardening regime in order to prevent or manage any low back pain you may experience due to gardening.
Warm up First
It is a good idea to warm the muscles up first prior to gardening, as you would with any other type of work out. This could be a brisk 5 minute walk with or without some gentle stretching. Below is a few stretches that will help to loosen the low back ready for gardening.
If you already suffer with low back pain we would advise that you speak with your Chiropractor or healthcare practitioner in order for them to advise you on what stretches would be most appropriate for you.
Incorrect lifting technique is a common trigger for low back pain. Even more so when you have been gardening for a long period and make a sudden movement.
To lift correctly, begin by squatting and not bending the waist. Use both hands to hold object, keeping it close to your body and slowly straighten legs as you lift.
Try to limit the amount of lifting you do by either using lifting aids or asking someone to help.
Another tip would be to half your lifting load, such as putting half the soil into a bucket to carry or half the water in a watering can.
Take regular breaks
Be conscious to keep track on time and not stay in the same position. Get up and move around, try some light stretches and try out different positions.
Try to avoid carrying out the same job for a long period of time. Switch between jobs so that you are alternating your posture set ups.
Use support aids
Try to use support aids to make you feel more comfortable such as chairs or cushions. Getting up and down from positions esp up from the ground can be a difficult task so use aids to help you alter your height.
Use correct equipment
It is worth investing into the correct gardening equipment for your needs. As these will aid you and prevent you from over compensating in order to get the job down e.g long handed tools can help to eliminate bending.
Ask for help
Do not be afraid to ask family, friends, neighbors etc for help. If a task is is too much for one person or you are suffering with any discomfort as someone to help or take over. It is important to understand your own limitations.
If you are experiencing some pain following a gardening session then the following may be useful:
The above listed are not conclusive to the type of pain, and you may find that you do not fit into a particular area. Therefore it is important to seek professional health if you are experiencing pain.
Chiropractors specialise in assessing, diagnosing and managing conditions of the spine. They are highly trained in finding the cause of pain in the spine. In the UK they undergo a minimum of four years’ full-time training. Importantly, chiropractors are regulated by law and must work within strict professional and ethical boundaries.
Before starting treatment, a chiropractor will do a full assessment. This will involve taking details about your condition, current health and medical history, and performing a physical examination. Sometimes it may be necessary to refer you for other tests, such as X-rays, MRI scans or blood tests. It is important for your chiropractor to gather as much information about your back pain as possible so that the most precise diagnosis can be made.
Your chiropractor will then explain what is wrong, what can be done and what you can expect from chiropractic treatment.
Chiropractors are best known for manual treatments such as spinal manipulation, where they use their hands to free stiff or restricted joints, or mobilisation, which is the gradual moving of joints.
But they may also use other recommended treatments such as certain types of acupuncture, electrotherapy, stretching exercises and rehabilitation, all of which form part of a chiropractor’s package of care. Your chiropractor may also offer lifestyle advice to help recovery and to prevent repeated episodes of back pain.
If your chiropractor does not think you can be helped by chiropractic treatment, you may be referred back to your GP or to another health professional. Chiropractors do not prescribe medication, so if this is needed, you may be referred back to your GP. As chiropractors support a joined-up approach to care, they may ask if they can send a brief report to your GP.
Many people who suffer long-term back pain benefit from regular, supportive chiropractic care to reduce the risk of recurrent episodes.
New research released to mark Chiropractic Awareness Week (9 – 15 April), has found that more than two fifths (43%) of people in Wales are currently experiencing back or neck pain, a 10% increase on 2017.
The research, which was carried out by the British Chiropractic Association, found that for sufferers in Wales, the top triggers for this pain were;
• Lifting or carrying heavy objects (53%)
• Sitting for long periods of time (46%)
• Sleeping/mattress/pillow (37%)
Notably, incidences of neck and back pain among younger people are also on the rise with 28% of people in Wales experiencing neck or back pain by the age of 20.
Our chiropractor, Sarah, comments on these findings:
“The BCA’s research findings align with what I see in my clinic on a day to day basis, however it’s particularly interesting that lifting and carrying was the most cited trigger for neck and back pain. It really highlights the importance of maintaining a strong and active body that can move well and cope with the demands you are making of it.
“For those who are finding that sedentary lifestyles and sitting for long periods are causing them a problem, we would encourage they make a change. We are designed to move and if you hold your body in any position for an extended period of time, it is likely that you will feel pain.
“To help counteract the effects of a sedentary lifestyle, and help prevent back and neck pain occurring, there are a number of simple exercises and small changes you can incorporate into your daily routine. For example, shrugging and circling your shoulders whilst sitting and taking the stairs are easy ways to improve your back health - these may sound simple but I know from my patients that they really work!”
Sarah’s top tips to help local residents to prevent and manage neck and back pain are:
· Take a break: When sitting for long periods of time, ensure you stand up and move around every 30 minutes. When at work, also make sure your desk is set up to support a comfortable position. This is different for everyone so if you don’t feel comfortable in your current set up, try altering the height of your chair or screen.
Other things which you can bear in mind are:
We recommend that, if you are experiencing pain for more than a few days you should seek professional help, for example from a chiropractor, who can assess you and help you to get moving again without pain. You can book an appointment with any of our Chiropractors by calling 02920 617700
Notes to editors:
1) This consumer research in 2018 was carried out on behalf of the British Chiropractic Association on between 28/02/18 and 07/03/18 on a sample of 101 adults in Wales.
2) Chiropractors are specialists in spine care and chiropractic is a primary contact health profession that specialises in the diagnosis, treatment, prevention and management of many conditions that are due to problems with bones, joints, muscles and nerves, particularly those of the spine.
3) The BCA is the largest and longest established association for chiropractors in the UK. Chiropractic is a statutorily regulated healthcare profession, regulated by the General Chiropractic Council (GCC). Members of the BCA must abide by the GCC’s Code of Conduct and Standard of Proficiency. The association only accepts from an internationally recognised college of chiropractic education. Chiropractic care offers hands on pain management and focuses on muscles, joints and nerves. Chiropractic is suitable for all ages and can help with a wide range of problems
Chiropractic, as practised in the UK, is not a treatment but a statutorily-regulated healthcare profession. Chiropractors offer a wide range of interventions including; but not limited to; manual therapy (soft-tissue techniques, mobilisation and spinal manipulation); exercise rehabilitation and self-management advice; and utilise psychologically-informed programmes of care. Chiropractic, like other healthcare professions, is informed by the evidence base and develops accordingly.
The Royal College of Chiropractors (RCC) is an independent, apolitical body which was incorporated by Royal Charter in 2012 to promote quality, safety and professionalism in terms of postgraduate education, practice and research, in the public interest.
There are also four representative bodies for chiropractors in the UK: the British Chiropractic Association (BCA), the McTimoney Chiropractic Association (MCA), the Scottish Chiropractic Association (SCA) and the United Chiropractic Association (UCA).
Royal College of Chiropractors webiste: www.rcc-uk.org
British Chiropractic Association website: www.chiropractic-uk.co.uk
McTimoney Chiropractic Association website: www.mctimoney-chiropractic.org/home.aspx
Scottish Chiropractic Association webiste: www.sca-chiropractic.org
United Chiropractic Association website: www.united-chiropractic.org/
Chiropractic is regulated by The General Chiropractic Council (GCC), an independent statutory body established by The Chiropractors Act (1994). The title of 'chiropractor' is protected by law and it is a criminal offence for anyone to describe themselves as a chiropractor without being registered with the GCC.
The GCC sets the standards for undergraduate education, and the standards of chiropractic practice and professional conduct for individuals working as chiropractors. It investigates complaints against chiropractors, taking action against them where necessary. The GCC has the power to remove a chiropractor from the Chiropractic Register if they are found to be unfit to practise.
Prospective students must apply through UCAS for access to a chiropractic undergraduate programme. Chiropractic undergraduates train for either 4 or 5 years to gain a GCC-accredited, university-validated MChiro or MSc degree, which enables them to apply to join the Chiropractic Register. Many chiropractors further their studies at Masters level in areas of special interest, such as sport and exercise, and some undertake professional doctorate or PhD studies.
NHS England’s National Low Back and Radicular Pain Pathway 2017, as endorsed by NICE, helpfully defines the skills and competencies required to manage different parts of the pathway and highlights the likely involvement of chiropractors according to local commissioning arrangements. The RCC has further highlighted the skills and competencies of chiropractors in the context of managing low back and radicular pain. Furthermore, the RCC actively promotes evidence-based care and publishes evidence-based chiropractic quality standards which further highlight what chiropractors do.
The evidence base for the care chiropractors provide is common to that provided by physiotherapists in respect of musculoskeletal (MSK) conditions. Thus, like physiotherapists and osteopaths, chiropractors can treat a wide range of MSK problems, as determined by the UK Advertising Standards Authority (ASA).
Chiropractors are most closely associated with management of low back pain, and the NICE Low Back Pain and Sciatica Guideline ‘NG59’ provides clear recommendations for managing low back pain with or without sciatica, which always includes exercise and may include manual therapy (spinal manipulation, mobilisation or soft tissue techniques such as massage) as part of a treatment package, with or without psychological therapy. Note that NG59 does not specify chiropractic care, physiotherapy care nor osteopathy care for the non-invasive management of low back pain, but explains that: ‘mobilisation and soft tissue techniques are performed by a wide variety of practitioners; whereas spinal manipulation is usually performed by chiropractors or osteopaths, and by doctors or physiotherapists who have undergone additional training in manipulation’ (See NICE NG59, p806). The Manipulative Association of Chartered Physiotherapists (MACP), recently renamed the Musculoskeletal Association of Chartered Physiotherapists, is recognised as the UK’s specialist manipulative therapy group by the International Federation of Orthopaedic Manipulative Physical Therapists, and has approximately 1100 members. The UK statutory Osteopathic Register lists approximately 5300 osteopaths. Thus, collectively, there are approximately twice as many osteopaths and manipulating physiotherapists as there are chiropractors currently practising spinal manipulation in the UK.
Studies have shown various forms of manual therapy to be effective in the treatment of musculoskeletal pain (Clar et al, 2014), but while the mechanisms through which manual therapy exerts its effects are likely to be biomechanical and/or neurophysiological in nature, they are not well understood (Bialosky et al, 2009). Such is the case for many forms of therapy, including numerous examples in medicine and surgery. Note that the audible release sometimes associated with joint manipulation is characterised by rapid separation of joint surfaces with subsequent cavity formation or ‘cavitation’. Any particular therapeutic benefit of audible release is not fully established (Kawchuck et al, 2015).
Experiencing mild or moderate adverse effects after manual therapy, such as soreness or stiffness, is relatively common, affecting up to 50% of patients. However, such ‘benign effects’ are a normal outcome and are not unique to chiropractic care. Cases of serious adverse events, including spinal or neurological problems and strokes caused by damage to arteries in the neck, have been associated with spinal manipulation. Such events are rare with estimates ranging from 1 per 2 million manipulations to 13 per 10,000 patients; furthermore, due to the nature of the underlying evidence in relation to such events (case reports, retrospective surveys and case-control studies), it is very difficult to confirm causation (Swait and Finch, 2017). For example, while an association between stroke caused by vertebral artery damage or ‘dissection’ (VAD) and chiropractor visits has been reported in a few case-control studies, the risk of stoke has been found to be similar after seeing a primary care physician (medical doctor). Because patients with VAD commonly present with neck pain, it is possible they seek therapy for this symptom from a range of practitioners, including chiropractors, and that the VAD has occurred spontaneously, or from some other cause, beforehand (Biller et al, 2014). This highlights the importance of ensuring careful screening for known neck artery stroke risk factors, or signs or symptoms that there is an ongoing problem, is performed prior to manual treatment of patients (Swait and Finch, 2017). Chiropractors are well trained to do this on a routine basis, and to urgently refer patients if necessary.
The above information has been cited from The Royal College of Chiropractors: https://rcc-uk.org/wp-content/uploads/2017/12/Chiropractic_the-facts_071217.pdf
About the Royal College of Chiropractors Granted a Royal Charter in 2012, The Royal College of Chiropractors or ‘RCC’ (formerly The College of Chiropractors) is an academic membership organisation with the following objectives:
• to promote the art, science and practice of chiropractic;
• to improve and maintain standards in the practice of chiropractic for the benefit of the public;
• to promote awareness and understanding of chiropractic amongst medical practitioners and other healthcare professionals and the public;
• to educate and train practitioners in the art, science and practice of chiropractic;
• to advance the study of and research in chiropractic.
As the festivities are left behind, we begin to make our plans and resolutions for the year ahead.
Through January there is a surge of gym membership with people looking to become fitter and healthier.
However taking on an exercise regime that your body is not use to can have its toll on the body and thus can lead to injury and pain.
Therefore we advise that you prepare yourself prior to embarking on any new programmes or activities.
According to research by the British Chiropractic Association:
"Exercise is the trigger for 30% of those experiencing back or neck pain. For people embarking on an exercise regime, especially one that is new, the risk of suffering neck or back pain can be higher so it is important to be well prepared".
• Seek professional advice to check that there are no medical reasons why you should not exercise, particularly if you are not normally physically active.
• Remember to warm up and warm down before and after any activity. Start with less strenuous activity like walking or jogging and finish with some light stretches at the end of an exercise session – this may help minimise muscle stiffness and reduce the chance of muscle strain.
• Keep well hydrated by drinking plenty of fluids before, during and after exercise – this will help your muscles work more efficiently and will reduce aches and pains after exercise.
• Make sure you wear the right attire for your chosen activity. Wearing tight clothes when exercising could constrict your movement and lead to injury.
• Wear appropriate footwear for the type of exercise you are doing – most specialist sportswear retailers will be able to advise you on this.
• If you are enrolling in a gym, make sure you receive training on any equipment and if you are signing up to a programme, try and make sure you get proper training, advice and ongoing supervision.
Chiropractic is a regulated primary healthcare profession. Chiropractors diagnose, treat, manage and prevent disorders of the musculoskeletal system (bones, joints and muscles), as well as the effects these disorders can have on the nervous system and general health.
Chiropractic uses a range of techniques to reduce pain, improve function and increase mobility. We offer a package of care which includes treatment as well as advice on self-help, therapeutic exercises, and lifestyle changes.
We can provide advice on how to approach a new exercise routine and tell you what signs to look out for if you overdoing it.
The above information is for guidance only and is not exclusive. It is important to ensure you are prepared, and have the right guidance into carrying out a new regime/exercise to avoid any repercussions.
Staying committed to maintaining a healthy back is a life long commitment.
Here at the Whitchurch Clinic we are there to help with each step by offering a range of therapies:
If you require any further information on any of the above please do not hesitate to contact our clinic on 02920 617700 for an informal discussion.
Suitcase selection – Choose wisely, buy the lightest case possible that has wheels; hard cases tend to weigh quite a lot before you even start to fill them.
Two cases are better than one – If possible, take two light suitcases rather than one, so you can distribute the weight more evenly.
Get a good night’s sleep – Travelling when tired increases your chances of injury, so make sure you sleep well the night before a long journey and avoid rushing around.
Make adjustments - Many back problems are caused or aggravated by a poor driving
posture. If you’re driving to your holiday destination, ensure the seat position is
slightly backwards so that it feels natural and that your elbows are at a comfortable and relaxed angle.
Relaxing – Relax at the wheel, as this reduces stress on the spine and allows your seat to take your weight.
Keep an eye on the clock – Stop and stretch your legs (and arms!) at least every two hours.
Clench! – If you are stuck in traffic, exercise in your seat. Try buttock clenches, side bends and shoulder shrugs and circles.
Keep it lose – Don’t wear tight clothing as they will restrict your movement.
Flying high – Avoid alcohol before and during the flight as this will cause you to
dehydrate and, in turn, exaggerate muscle pain. Drink plenty of water instead.
Air-exercise – You will be restricted to your seat for most of the flight, but avoid stiffness by doing shoulder shrugs, buttock clenches and foot circles. Take the opportunity to get up and stretch your legs whenever you can.
Avoid ‘travelators’ – Get your joints moving quickly after a flight and walk to
arrivals rather than the easy option of a moving walkway.
Round and round – Ensure your bags are easily identifiable (e.g. knot a ribbon around the handle) to avoid lifting other people’s heavy cases in error.
Push, don’t pull! – Many wheeled cases encourage you to pull the case handle from behind, but this makes the upper body/back twist. If possible, push the case in front of you or use a trolley making sure you choose one from the stack which does not have ‘wonky wheels’, as keeping it on track will not do your back any good!
Bed down – When you get to your hotel, if your bed is too hard ask the hotel staff for a spare duvet or blanket to put between you and the mattress. Firm beds are not always best, but it is easier to soften a hard bed than make a soft bed harder.
Lounging around – If you’re heading to the sun loungers in search of the perfect tan, try not to lie on your tummy with your back and neck arched back when reading your book or magazine. Put the reading matter on the floor, so that you can view it over the edge of the sun bed; this should allow you to keep your head and neck in a more neutral position.
Exercise in safety – If keeping in shape is on your holiday agenda, ensure you have a full induction to the hotel gym equipment.
Further information about chiropractic can be obtained by logging
on to www.chiropractic-uk.co.uk
For further information contact the
British Chiropractic Association on 0118 950 5950
We are located above the Hearing and Mobility Centre, Whitchurch, our clinic entrance is on Church Road.
For those who may have difficulty getting up our steps to the first floor, home visits are available.
The Whitchurch Clinic
2 Merthyr Road
Tel: (029) 20617700
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