8 Best Ways To Stay Active During The Work Day

back care advice for office workers from our stoke chiropractorAs the owner of a chiropractic clinic in Stoke on Trent and Newcastle under Lyme, I see and treat many patients a week.  Many of these patients are experiencing back pain and poor posture caused by spending too much time sitting down.

When I explain that the health issues they are experiencing are exacerbated by a sedentary lifestyle, they often reply “I have to sit down all day at work”.  The key challenge that these patients face is finding ways to be more active while at work.

To help you avoid back problems associated with sitting down too often, this post will share the 8 best ways to stay active during the work day.  If you require any more assistance, please contact Newcastle Chiropractic Clinic or City Chiropractic Clinic in Stoke.

#1 — Ride or walk to work

If you live within a short distance of your workplace, consider walking or riding a bike to work instead of driving or taking public transport.  This single change can help you maintain a healthy weight, improve your posture, and keep your musculoskeletal system in top shape.

Obtaining some exercise in the morning and afternoon is also a great way to be more productive at work and decrease your stress levels.  If you live too far away to walk or ride, consider parking further away from your workplace to enjoy a quick 5 to 10 minute walk before you start work.

#2 — Stay mobile while at work

You may be surprised by how many opportunities there are to move around more while at work.  Here are a few ideas:

  • Stand when you are taking phone calls
  • If you are having a one-on-one meeting, do it while walking around the office.
  • Instead of sending an email to a colleague, walk to their desk and talk to them.
  • Ask your boss for a standing desk to avoid sitting.

#3 — Volunteer to get out of the office

When your boss is looking for a volunteer to pick up coffee or deliver a package, put your hand up.  This will give you the opportunity to get away from your desk and grab a few minutes of additional exercise each day. 

#4 — Exercise while at work

Many employers have discovered that allowing their staff to exercise during the workday reduces their stress levels, increases productivity levels and reduces the number of sick days that employees take.  If your employer hasn’t realised this yet, bring some of the available research to their attention.  A quick 10 minute stretching session or blast of cardio can help employees re-energise, become mentally alert, and boost their motivation levels.  Some of the best exercises to incorporate into the workplace include:

  • Stretching
    Sitting down for long periods can cause additional strain on certain parts of the body while causing other parts to atrophy. Avoid this by regularly performing stretches throughout the day.  The best approach is to set a timer which reminds you when it is time to stretch.  There are many stretches which can be performed at your desk — check out this list to get started.
  • Perform a quick cardio workout
    Run up and down the stairs a couple of times, perform some squats or walk around your office building. This will get blood flowing and keep your joints moving.  Performing a quick cardio workout before a meeting is particularly useful as it is mentally stimulating.
  • Lift some weights
    You can also use dumbbells and resistance bands while at your desk to increase muscular strength.

#5 — Have an active lunch

Make the most of your lunch break by getting active,  Instead of sitting down in a restaurant or eating while hunched over in a cubicle, eat while on the move.  Go for a walk to a local park and enjoy your lunch as you walk around.

#6 — Track your steps

One of the best ways to assess how active you are each day is to track the number of steps you take.  This is simple to do with a mobile phone app or fitness tracker like the Fitbit.  You can set movement goals each day and attempt to beat your record for most steps taken while at work.  This will help you avoid spending too much time sitting at your desk.

#7 — Take the stairs

This is a simple yet effective tip for staying active — whenever you are given the choice between stairs and an elevator or escalator, take the stairs! 

#8 — Start an office fitness challenge

Consider starting an office fitness challenge where participants have to walk a certain number of steps each day or lose a certain amount of weight in the next 3 months.  This will encourage everyone in your office to maintain a positive attitude towards health and fitness.

For more helpful health and fitness articles, follow us on social media. We also regular publish useful advice and exercise information on our website. You will can find exercise videos here  and advice videos here.

Our team of chiropractors at Newcastle Chiropractic Clinic and City Chiropractic Clinic in Stoke on Trent are here to help you.

Simple Ways To Avoid Common Causes Of Back Pain

Back pain is one of the world’s most common health problems.  According to the World Health Organisation, it is also in the top 10 diseases and injuries accounting for disability-adjusted life years (number of years lost due to ill-health).  It can affect people of any age, potentially affecting their work life and general well-being.

Fortunately, there are some simple techniques that you can use to avoid the common causes of back pain.  This article will identify those techniques and explain how they can also reduce the level of back pain you are currently experiencing.

What are the common causes of back pain?

The human back is a complex system of muscles, bones, tendons, and ligaments.  These components must work together to support the body and enable movement.  The spine also contains cartilage-like pads which are called discs.  They provide cushioning between the components of the spine.  Problems affecting any of the components of the back can lead to back pain.  The most common causes of back problems include:

Physical overexertion

Incorrectly picking up very heavy items or repeatedly bending over can strain the muscles, tendons and ligaments in the back.  Pain from overexertion can occur quickly or take many months to appear.

Injury
Back pain is often caused by an injury from an accident.  The most common accidents that cause back injuries include car crashes, collisions on the sporting field, and falls.  These injuries might include ruptured discs, broken bones, and torn ligaments or tendons.

Medical conditions
A variety of medical conditions can cause back pain, including osteoporosis, cancer of the spine, sleep disorders, kidney problems, arthritis, and sciatica.  In some cases, these conditions cannot be cured, so the pain they cause can only be managed.

Ruptured or bulging discs

The discs between each vertebra in the spine can sometimes rupture or change shape.  When this happens, more pressure is placed on the nerves in the back, potentially causing back pain.

Poor posture

Having poor posture can eventually contribute to back pain and may even cause long term damage.

How to avoid the common causes of back pain

Seek chiropractic help

Obtaining chiropractic treatment is one of the most effective ways to reduce back pain.  A chiropractor is a medical professional who is trained to identify and treat musculoskeletal problems of the human body.  They can identify the root causes of back pain and suggest treatments that address them.

Some of the ways that a chiropractor can help you avoid causes of back pain include:

  • Ensuring your spine is correctly aligned
    Chiropractic treatment involves alignment of the spine and other joints in the body. Correcting the alignment of your joints will prevent premature wear and can reduce the likelihood of back pain occurring.
  • Identifying any issues with your posture
    Chiropractors can diagnose and correct postural problems that cause back pain.
  • Diagnosing any serious underlying illnesses or injuries causing back pain
    Chiropractors can also identify other serious health problems that may potentially contribute to back pain like ruptured discs and sciatica.

Sleep on your back

When you are sitting down, walking, running, and lifting objects all day, your spine can become compressed.  Laying down on your back gives your spine a chance to recuperate, reducing the likelihood of back pain.  

Exercise more
Exercise that strengthens the core muscles can be very useful for reducing or avoiding back pain.  The core muscles are the muscles found in the abdominal region and lower back.  If these muscles are well developed, they will take strain off of the ligaments and tendons in the back which can reduce pain levels.  Having a strong core also reduces the risk of a back injury occurring. 

Get a good pair of shoes

If you are on your feet for long periods, purchase a high quality pair of shoes that fit your feet well.  This will ensure that your body has a stable and well-balanced base that supports your legs and back.  It will help you avoid back pain associated with ligament, muscle or tendon strains. 

Have regular massages

Massages can help to relax the muscles in your back and increase blood flow.  This can help you remain flexible, preventing pain relating to sore muscles and ligaments. 

Have medical problems diagnosed

If you have unexplained back pain, it is a good idea to see a doctor.  They will be able to run tests to check your overall health and identify any health conditions that may be causing your pain.  Your doctor may also help you identify health problems before they worsen and cause even more back pain. 

Practice good ergonomics and improve your posture

Good posture involves standing, sitting, and moving in a way that reduces the amount of strain on your body.  When you exhibit good posture, your joints will be well aligned — reducing the risk of injury or wear-and-tear on the joints in the back.  This reduces the risk of long term injuries occurring which cause back pain.

 

Don’t Let Christmas Stress You Out

There’s no mistaking that Christmas is approaching fast! There’s lots to get done in the lead up to the big day and of course on the big day itself! For many people their stress levels increase over this period.

The stress response is a the bodies way of preparing us for a potentially dangerous situation – it’s often referred to as the flight or fight response. The body goes through various changes to prepare us for flight or fight. Putting our bodies under stress frequently can be harmful to our health.

There are a variety of techniques that can be use to reduce stress and our chiropractors recommend that if you under stress that you do the following:

  • get more sleep
  • improve your diet
  • use some relaxation techniques
  • practice mindfulness
  • spend more time with people you love
  • exercise regularly

Here’s to a happy an stress free time.

Get Your Body Ready For A Healthy Winter

It’s never too early to get your body ready for the winter months. Colds and bugs abound during the winter months but following a few simple tips can help prepare your body and keep it healthy during the winter.

Our chiropractors at Newcastle Chiropractic Clinic suggest the following tips to get you started:

Start your day the healthy way: A healthy breakfast will set your body up for the day ahead. A great option for your breakfast is porridge. It’s filling and warm. Use water or a non diary milk alternative like almond or oat milk and top with nuts and fruit. Delicious!

Keep up your 5 a day: It’s time to think about including more root vegetables such as carrots, parsnips and turnips into your diet. Think about adding them to soups and casseroles. Keep your fruit bowl topped up and keep dried fruit and nuts at hand so you don’t end up reaching for the sweets and biscuits. Think Vitamin C – satsumas and clementines are great at this time of the year.

Get outdoors and exercise: Don’t let the cold weather put you off getting out of doors and taking regular exercise. Exercise is great for boosting your immune system.

Start now to get your body ready for a healthy winter.

 

 

 

Brush Off The Walking Shoes And Take A Walk

As we start to leave summer behind and head into Autumn now is a great time to brush off your walking shoes and take a walk. The evenings are still light enough to get familiar with walking routes that suit you. The temperature should have cooled off but not be too cold! So no more excuses now is a great time to get off the sofa and get some exercise in.

Our chiropractors at Newcastle Chiropractic Clinic and our sister chiropractic clinic in Stoke on Trent can’t stress enough the importance of taking regular exercise for your overall health and well-being. It’s also really important for the health of your back. Walking is an excellent form of exercises for people of all ages.

We are very fortunate in the opportunities we have for great areas to walk in around Newcastle under Lyme and Stoke on Trent.

You may not be aware that Stoke on Trent is the greenest city in the UK. We are surrounded by green space, beautiful parks, gardens and open spaces.

So get outside, get walking and enjoy the open spaces we have around Newcastle under Lyme and Stoke on Trent.

 

 

 

Back Aches & Pains Are Not Uncommon During Pregnancy

During pregnancy a woman’s body goes through a lot of changes. Many of these changes will result in extra pressure and stress on the joints of the spine and for some women this can result in back aches and pains.

Some of the more common reasons for back aches and pains during pregnancy include:

  • increased lumbar curving due to the increase in weight being carried at the front of the body
  • increased breast size
  • softening of the muscles, ligaments and tendons due to the release of relaxin leading to an increase in risk of problems resulting from overstretching and lifting

Stretches and exercises may be able to help you during pregnancy and our chiropractor in Newcastle under Lyme recommends that you visit your healthcare professional who should be able to advise you on stretches and exercises that are appropriate for you.

You may also want to do the following if you are experiencing back pain during pregnancy:

  • sleep with a pillow between your legs
  • get measured for bras regularly to ensure you get the maximum support
  • keep your legs elevated as much as possible to offset the extra pressure.

We wish you all the best during your pregnancy.

 

Has Wimbledon Got You Reaching For Your Racket?

Two weeks of watching Wimbledon can have many people reaching for their tennis racket and heading to the tennis courts. Our chiropractors at Newcastle Chiropractic Clinic encourage people to get more active and to take regular exercise, however,  it’s important to do it in a safe way.  After all taking the exercise is meant to make you be and feel healthier and not find yourself with an injury!

Whether you are planning on hitting the tennis court or taking some other form of exercise our chiropractors have some simple steps they recommend you take to stay injury and strain free:

  • Be sure to warm up before starting
  • Ease yourself gradually into the exercise
  • Keep your fluid intake up to prevent dehydration
  • Be mindful of the pressure you are putting on your joints especially if you are repeating the same actions
  • Always allow time to warm down as part of your exercise

Before starting any new form of exercise and especially if you have a pre-existing condition it may be advisable to seek medical advice from your chiropractor or other medical professional who will be able to advise you appropriately.

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.

 

 

Is Back Pain Putting You Off Exercise Asks Our Newcastle Under Lyme Chiropractor – Read This!

Exercise may be the last thing you feel like doing when you feel chronic pain. But if you’re inactive, your muscles lose their conditioning, your body won’t function as well as it could do and you’ll actually feel more pain!

As difficult as it may sound, exercise and general physical activity is likely to be part of your ongoing treatment for chronic pain. Your doctor or chiropractor may tell you to rest for a little, but gone are the days when you’ll be advised to take it easy in bed! If you want to ease pain, then get moving!

There are simply too many benefits to exercise to list, but some specific ones for chronic pain sufferers are:

1.     It helps to keep your joints moving well.

2.     It helps to keep your muscles strong.

3.     It helps to maintain a positive mood.

Remember that those who don’t make room for exercise will sometime or another, probably have to make room for illness.

Easy Health Tips for 2018

It’s January and you’re probably feeling bombarded with advice on healthy living. From diet fads to miracle weight loss gadgets, every page we turn and channel we flick to will no doubt promise us a quick and easy path to our New Year health goals. But here, our Stoke on Trent chiropractor sorts out the myths from the facts with our top 5 ways to improve your health this January:

1: Do not ‘go on a diet’; even if Vanessa Feltz’s two-week tummy trimming recipes guarantee to shred you of all your festive weight, don’t go on a diet. Instead, switch to healthier eating habits that you can continue long term. When you lose weight gradually, you are more likely to keep it off.

2: Eat a varied diet. Look for different, brightly coloured fruits and vegetables as these provide plenty of nutrients.

3:  Exercise regularly. Activities such as walking, jogging and cycling are easy enough to fit into your weekly routine and will help to improve your overall health and fitness.

4: Laugh a lot. Not only does laughing release the happy chemicals in your brain, but it also strengthens your tummy muscles and relaxes knotted muscles.

5: Stand up straight. A good posture offers a host of health benefits, including a healthier spine.

It doesn’t have to be complicated or costly to make a positive difference to your health this year. Sometimes, it’s the simplest things that have the biggest impact.