Surprising Healthier Lifestyle Choices You Can Make

If you’re thinking about making healthier lifestyle choices, it’s could be time to be a case of out with the old and in with the new! So here are some surprisingly easy ways you can improve your wellbeing and make your habits the healthiest ones ever!

Drink Coffee to Boost Your Mood

We hear a lot about the negative health effects of caffeine, but let’s not forget that it has its good points too!  There is a link between moderate coffee consumption and improved mood. So if you’re feeling like those dark clouds are setting in, try a cup of coffee or two!

Chew Gum to Make You More Alert

Most of us have fallen victim to that afternoon slump, especially after a busy morning in work.  But did you know that chewing mint flavoured gum can help to make you feel more awake, reduce feelings of tiredness and improve your concentration levels? It can also work as a stress reliever too!

Stand More and Live Longer

Office workers, beware! Sitting for prolonged periods of time can put you at a higher risk of back pain, heart disease, diabetes and a host of other health problems. It’s simple, if you want to give yourself a better chance of a longer life, sit less and stand more! When you’re at work, try to introduce five minutes of physical activity every hour and make sure you take regular breaks away from your desk or workstation. Small changes like taking the stairs instead of the lift will also make a big difference to your health.

Stay Clean

Taking money out from a cash machine is something we usually do without thinking too much about it. But do you wash your hands afterwards? Cash machines have been known to contain the same sickness causing bacteria found in some public toilets. You wouldn’t touch a loo seat without scrubbing your hands, would you?

Think Positive

The mind and body are very closely connected, so it’s important to think positive. The stresses of life  can cause some people to suffer from a low mood, so make sure you do the things that help you to keep thinking positively. Join a class, visit friends, de-clutter the house – anything that keeps your mind in good spirits. The happier you feel, the healthier you’ll be!

Here’s to good health!

Hitting The Golf Course?

The US Masters has rolled around again. It never ceases to amaze us how beautiful and challenging the Augusta course is.

Of course as chiropractors we can’t help but think about the golfing injuries and strains we treat!  Unfortunately most of these can be put down to a few things, namely, poor technique, inadequate stretching both before and after playing and finally incorrectly carrying heavy golf bags!

If you’re a golfer, following a few simple tips before teeing off could save you a whole heap of problems down the line. Our chiropractors have put together these tips for you:

Keep it light and even: Lifting and carrying a heavy golf bag can place strain on your neck and back so invest in a light weight model to reduce the risk when carrying and lifting your bag. Also look for a bag with dual harness straps over the shoulders which will help distribute weight more evenly.

Warm Up & Down: Spend a few minutes warming up before teeing off by doing some simple stretches. You want to stretch your hamstrings, quads, chest and shoulders. Likewise stretch out after finishing your round – before heading to the bar!

On the Course: Wear good fitting shoes that provide you the best stability. Always bend your knees when picking up your golf bag. Consider using a power or electric caddy instead of a trolley. Pulling a trolley puts your body in an awkward position which can result in injuries and strains.

 

Best treatment for back pain?

chiropractor stoke on trent and chiropractor newcastle under lymeThe Lancet, medical journal, has recently published new research showing movement and physical activity along with manipulation to be the best treatment for back pain.

The three papers produced for the Lancet talk about the trends in diagnosing and treating lower back pain around the world. The authors of these papers are experts in their fields and as chiropractors it’s good to see that two of the contributing authors as leading researchers in teh field of chiropractic, Jan Hartvigsenn and Alice Kongsted.

As lower back is becoming more and more common worldwide the publication of these findings is timely.

The findings in these papers also suggest that low back pain is over medicalised in the West. As chiropractors we are able to provide a drug free alternative to treat back pain.

How we help you at Newcastle Chiropractic Clinic

At our clinic we don’t believe that you haves to live in pain. We are committed to helping each patient improve the health and quality of their life.

Providing the highest standard of care, our aim is to erase the phrase “you have to live with it“.

Our highly trained and experienced chiropractors will treat you as an individual, take your problem seriously, spend the necessary time getting to the cause of your problem and advise you as to the best solution for your problem.

If chiropractic treatment is appropriate for you, you’ll receive a full verbal report of findings and receive the appropriate treatment. If our chiropractors don’t believe that chiropractic treatment is appropriate for you, they will refer you to the appropriate specialist.

Alongside chiropractic treatment our chiropractors will advise you on exercises, self help advice and lifestyle changes that can help you.

The clinic also offers Massage , Rehab and Posture Exercises and Yoga Classes. Details of all of these can be found on our website.

If you are suffering low back pain our experienced team of chiropractors are here to help. Call the clinic on 0182 711 191 and one of our friendly team will make an appointment for you.

If you’re not sure whether our clinic or chiropractic treatment is right for you, here is what a few of our patients say:

“Having suffered with my back for several years I was unsure which direction to take. I was advised to see a Chiropractor and that Newcastle was the best. They were spot on and I’m several months into my treatment and always improving.” Danny Bowers

“After suffering from a bad back, I was prompted to come to this clinic, and I can honestly say, it was the best decision I have made for a long time, superb service.” Gillian Wilson, Alsager

“Was recommended Dr Finn to treat my back from a colleague. I have been on a journey from chronic back pain to relatively pain free. The treatment plan was explained thoroughly with regular reviews and progress discussion. A professional service with warm and welcoming staff. Would definitely recommend.” Kate Hulson

You can read more patient feedback here.

Planning Some Gardening This Spring?

With Spring upon us some of us will be turning our thoughts to heading outside to spruce up our gardens. As chiropractors we encourage people to get outdoors and take some exercise. However, we do also encourage people to prepare themselves adequately so that they stay safe and not injure themselves in the process.

Here are a few helpful tips our chiropractor at Newcastle Chiropractic Clinic has put together to help you prepare to keep your back safe whilst gardening.

Clothes

Wear comfortable loose fitting clothes that won’t constrict your movement.

Warm Up

Like any other form of exercise you need to warm up before starting. Do a few simple stretches before starting off with lighter jobs.

Tools & Equipment

Over reaching and over stretching often lead to injuries. It is well worth investing in tools that are designed with long handles.

Check all equipment before using to ensure they are in good working order.

If you’re intending to use a ladder it may be a good idea to ask a family member or friend to give you a hand and hold the ladder.

Take a break

Make sure you take regular breaks. Spend no longer than 20 -30 minutes on one activity.

We’ve included a really useful video below that provides advice for keeping your back safe in the garden. You can watch it now.

 

The Modern Causes of Back Pain

Back pain is not as uncommon as you may think. Increasingly our lifestyles are placing a great strain on our backs.

Pressure and stress are all too common symptoms of the hectic lives we lead. Unfortunately they can contribute to back and neck pain as we physically and emotionally tense and round up our shoulders.

In addition, we continue to work (a lot of us) in environments where we sit for long periods of time, mainly at desks glued to our computer.  For some people, sitting in a chair for 40 hours plus per week is the fastest way to develop back pain that seriously hurts! And what’s worrying is that for some people, they have never even experienced back pain before; they have never had lower back pain, shoulder issues or neck pain, but suddenly notice these symptoms coming on. Even if the symptoms don’t last for very long, they can start affecting people on a daily basis.

The worst part is that when you do get lower back pain, it can seem so hard to get rid of. You try adjusting your posture and it still hurts. You try rubbing it or massaging it or stretching it out quickly – and yet it still hurts.

You try getting up and walking around and then it hurts again ten minutes later. It can be incredibly frustrating.

So here are some exercises you can do right now for lower back pain relief.

Exercises For Your Lower Back

The underlying premise is simple: you’re experiencing pain because of chronic inactivity and stress and this weakens certain muscles and tightens others. So here are two effective exercises that we know work. (Even famous celebrities and professional athletes do these to manage their back pain)

Exercise one – (Duration: 5-10 minutes)

How to do it:

  • Lie on your back with both legs bent at right angles either on a chair or block
  • Rest your hands on your stomach or lay with your arms out at the side below shoulder level,  with your palms facing up
  • Breathe from your stomach. Let the lower back relax.
  • Hold the position for 5-10 minutes

Exercise two

How to do it:

  • Lie on your back with one leg resting on a chair, with your knee bent at 90 degrees, while the other leg is extended straight out and resting on the floor.
  • Make sure both legs are aligned with your hips and shoulders
  • The foot of your extended leg should be propped upright to prevent it from rolling to one side
  • Hold this position for a few minutes then do the same on the other side.

Exercise three

Make sure you move and walk even if you can only manage 10 minutes at a time. Try and do your 10 minute walk 3 times a day.

We also recommend doing the exercises that can be found on our website http://chiropractorinstoke.co.uk/rehab-posture-exercises in particular the Cat and Camel, Leg and Arm raises and Curl Ups.

These exercises can go a long way in helping to maintain the health of your spine. Start today and you may be able keep back pain at bay! After all, no one wants to deal with a sore or achy spine.

We do recommend that you always consult your health care professional before beginning any exercise programme.

Try This To Help Improve Your Posture

Did you know that your posture could be contributing to your back pain?

Our chiropractor in Newcastle under Lyme cannot stress enough how important it is to have and maintain good posture. The good news is that there are some simple things you can do to  improve your posture and help reduce the risk of back pain.

The British Chiropractic Association (BCA) have developed a great programme, designed to improve posture and help prevent back pain called Straighten Up UK. The programme is designed to be done on a daily basis – just like brushing your teeth!

It’s a set of simple, three minute straighten up exercises. The programme is divided into three simple sections:

  1. Stars: Warm Up
  2. Flying Friends: Posture Care
  3. Core Balance: Finish the Session

Whatever your age you can participate. However, check with your health care provider before undertaking any new form of new exercise.

Here is a video for you to follow:

The Problem With Painkillers

For many people who suffer with chronic headaches or migraines, reaching in the medicine cabinet on a daily basis is almost second nature. But did you know that the more you increase your dosage of painkillers, the more you could potentially make your pain worse?   For some, reaching for the tablets every morning is as much as a habit as turning off the alarm clock or popping on the kettle. It becomes the only way chronic pain sufferers believe they can function. But worryingly, the dose that patients take over the years tends to gradually increase. And quite often, the more painkillers people take, the more they need to take.

Almost like an addiction, people who routinely take painkillers may even find themselves waking up during the night to take them! But what people don’t always realise is that the very drugs promising to ease pain are often prolonging it.

It is estimated that around 500,000 women and 100,000 men suffer from daily headaches as a result of the overuse of painkillers. These people are not overdosing on their medication; they are simply taking the pills for long periods of time. The more a painkiller is taken, the more resistant the body becomes and so the sufferer resorts to a stronger type of medication. When the medication wears off, withdrawal reactions (known as ‘rebound’ headaches) can develop, prompting them to take more medication. So it is actually the absence of the medication that is causing the headache.

Although this issue can affect anyone, the problem is thought to be more common among women. This is mainly because women are five times more likely to be affected by migraines than men. Women are also more likely to report their symptoms.

It’s important to remember that although painkillers can be effective in managing your headaches, they shouldn’t be your first port of call!

How a chiropractor may help?

A chiropractor may do one or more of the following if you suffer from a primary headache:

  • Perform spinal manipulation or chiropractic adjustments to improve spinal function and reduce the stress on your system.
  • Provide nutritional advice, recommending a change in diet and perhaps the addition of B complex vitamins.
  • Offer advice on improving posture, ergonomics exercises and relaxation techniques.

This advice may help to relieve the recurring joint irritation and tension in the muscles of the neck and upper back.

Chiropractors undergo years of extensive training to help their patients in many ways beyond treatment for lower back pain. A good chiropractor will understand how tension in the spine relates to problems in other parts of the body, and they can take steps to relieve those problems.

Mums Take Care of Your Backs

It’s Mother’s Day this coming Sunday and we wish all you mums a happy and healthy day.

Mums often underestimate just how much pressure they put their backs under on a daily basis. Our Newcastle under Lyme chiropractor offers this general posture advice to all mums to help them keep their backs safe.

Improving your level of fitness, gaining muscle tone and developing your core strength help to make you less likely to injure yourself. Your chiropractor, GP or health care provider can provide advice on exercises that can help you achieve these things.

Simple activities such as stretching and shoulder shrugging can help keep your back in line.

Sitting for prolonged periods is not good for your back or your general health. Stand up regularly and walk around, this would also be a good time to do some simple stretches.

When you are sitting, let the seat take your weight and keep as much of your body in contact with the seat as possible ensuring that your knees are lower than your hips.

Always lift with your spine straight and your knees bent.

Keep your backs safe mums.

 

 

Could Your Bed Be Causing You Back Pain?

back care advice from our chiroprator in newcastle under lymeAs it’s National Bed Month, our chiropractor in Newcastle under Lyme thinks it’s a great time to remind everyone of the importance of having a bed/mattress that supports them.

It is not uncommon for patients to be surprised to find that their bed/mattress could be contributing to their back pain. In research undertaken by the British Chiropractic Association (BCA) it was found that a large proportion of people who get back pain said it could be brought on by a night’s sleep.

As we spend a third of our life in bed it makes sense that we ensure that we have the best possible bed/mattress that adequately supports our bodies.

A common question that patients ask our chiropractor is “How do I know if my mattress is a problem?”. If you are unsure yourself how to check this, here are three questions that will help you work it out:

  • Do you and your partner experience a good night’s sleep? If the answer is no, then your bed/mattress could be to blame.
  • Can you feel the springs through the mattress? If the answer is yes, then it’s definitely time to invest in a new one.
  • How old is your bed/mattress? If it is older than 10 years then the time has come to start looking for a new one.

If your next step is to invest in a new mattress, you want to choose wisely.

Here is our chiropractor’s advice for choosing a new bed/mattress:

Choosing the right bed for you is an important purchase so you want to allow yourself enough time to find the one that’s right for you. You will want to search out a store that you can visit and try out the beds yourself. Make sure the store has a great range of beds and mattress that you can try.

Choose a bed that’s as big as possible but make sure it’s not too big for your bedroom. You want to make sure you can move around the bed comfortably in your bedroom without the risk of injuring yourself.

You are looking for a mattress that provides you with the most support. As a guide, when you are lying on your side on the mattress your spine should be parallel to the mattress. You will need to ask someone to check this for you whilst you are lying on the mattress. You should also try a pillow with the mattress. You must ensure that when you head rests on the pillow your neck is a continuation of your spine, all being straight and parallel to the mattress.

Choosing a mattress is a highly individual matter , therefore, if you have a partner then it’s really important that they join you to choose a mattress that’s right for both of you. If you find that you both have very different support needs you may want to buy two single mattresses that can be zipped together.

Choosing the right bed for yourself can help your back and your overall health, so choose carefully.

Our chiropractors at Newcastle Chiropractic Clinic are here to help you if you are suffering with back pain. Why not give us a call today to arrange an appointment.

 

 

Smile to Beat Pain

Battling with chronic pain? Fed up of people telling you to think more positively when all you can think about is a miracle cure for those daily aches and niggles?

These kinds of comments may be annoying, but there could be some truth in taking such advice on board!

According to our Newcastle Under Lyme chiropractor who has treated patients suffering with a variety of chronic pain, pain is a very subjective experience. Expectations, stress, social support and underlying beliefs can all have an influence on the degree of pain one feels. And of course, it’s long been recognised that optimism and positive thinking can influence an individual’s experience of pain.

The mind and the body are very closely linked and how good we feel on the inside can often influence how well we feel on the outside.