Shovelling Tips From a Stoke on Trent Chiropractor

back care advice from our stoke on trent chiropractorAt our award winning chiropractic clinic we often see clients who have sustained a back injury while working. In many cases, it is an injury that has occurred while using a shovel.

Shovel-related injuries are common in the United Kingdom because so many people use shovels regularly in the garden. It’s also common for UK citizens to use snow shovels in winter when there is heavy snow covering their driveway and paths.

Fortunately, it is possible to use a shovel safely and avoid back injuries. In this post, I’ll share several shovelling tips which will help you get your work done without risking your back.

 

Are you already suffering from back pain? Book a visit with an experienced chiropractor in Stoke on Trent and Newcastle under Lyme area at Newcastle Chiropractic Clinic by calling 01782 711 191 or emailing us at enquiries@chiropractorinstoke.co.uk.

 

#1 – Choose the right shovel for the job

As the old saying goes, you should always use the right tool for the job. This is particularly true when it comes to shovels as using the wrong one may see you arriving in our chiropractic clinic in Stoke on Trent with a back injury!

There are several types of shovels available:

  • Digging shovels
    These long-handled shovels feature a slightly curved scoop with a pointed or flat tip. They are ideal for digging in the garden or making trenches. The scoop is usually medium-sized and designed to carry a few kilograms of material. A digging shovel weighs anywhere between 1.5 to 3 kilograms.
  • Trenching shovels
    These are more specialised long-handled shovels designed to dig deeper holes and trenches. They have a very thin and narrow scoop.
  • Drain spaces
    Designed for clearing existing trenches and for precise garden digging. They feature a short handle and narrow scoop.
  • Scoop shovels
    Scoop shovels feature a reasonably short handle and extremely broad scoop. There are several designs available which are useful for shovelling for different materials including snow, leaves, coal, and stones. They are poor at digging.
  • Scrapers
    Scrapers have long handles attached to a small blade or scoop. They are designed for removing ice from roofs and driveways.

Using the wrong kind of shovel can make the job much more strenuous on your back, leading to muscle strains which might require treatment at our chiropractic clinic in Stoke on Trent. The right shovel will have the correct handle length for the job (digging deep is easier with a longer handle) and a scoop size that is appropriate for the weight of the material being picked up.

 

#2 – Consider using an ergonomic shovel

Some shovels have a curved handle, which allows you to pick up material without being tempted to bend over. This can be useful if you suffer from lower back pain.

 

#3 – Warm Up Before You Shovel

This tip is particularly important if you are shovelling in cold weather or your muscles are feeling a bit stiff. The main areas to focus on will be your back, neck, and legs (hamstrings specifically). Perform these stretches and exercises to get your blood pumping: If you have a preexisting health condition be sure to seek appropriate medical advice before undertaking any new form of exercise or stretching.

  • Squats
    Stand with your feet about hi-width apart. With your weight in your heels bend your knees so you go into a squat position. Engage your abs and only go as low as is comfortable. After crouching, return to a standing position. Repeat 10 to 15 times.
  • Standing forward bend
    From a standing position, pivot at the hips to lean forward, touching the ground with your hands. Repeat several times.
  • Arm circles
    While standing, hold your arms parallel to the floor and rotate them in circles (backwards and forwards) for 15 repetitions.
  • Torso rotation
    Start in a standing position with by slightly bent knees. Rotate your torso as if you were attempting to look at something behind you without moving your feet. Perform the action on both sides 10 times per side. Make your movements smooth and gentle.
  • Hamstring stretch
    Perform one of the hamstring stretches on this page.

 

#4 – Pay attention to your technique

Be mindful about your shovelling technique as you work. Stick to the following rules as much as possible:

  • Stand with your feet shoulder-width apart
  • Position your hips and shoulder towards the load
  • Keep your knees slightly bent and back straight
  • Move your weight from your back to front leg as you work
  • Always lift with your legs instead of bending at the waist
  • Place the shovel scoop close to the material before you pick it up
  • Avoid picking up too much material in one scoop
  • As you lift, use your legs, keep your abdominal muscles engaged and maintain a flat back
  • Avoiding performing any twisting motions as you shovel

Refer to this YouTube video to see the best way to shovel soil.

 

#5 – Take regular breaks

Take regular breaks so you can relax your muscles momentarily. You can also use this time to drink some water, perform some stretches, and remind yourself about maintaining good posture.

 

#6 – Stretch after shovelling

If you have been shovelling for an extended period, you may also need to perform some stretches after you have finished. Once again, focus on stretches that target the hamstrings, back, and neck.

 

I hope you found this article useful. If you would like to book a visit with an experienced chiropractor in Stoke on Trent and Newcastle under Lyme area contact Newcastle Chiropractic Clinic by calling 01782 711 191 or emailing us at enquiries@chiropractorinstoke.co.uk.

Simple Ways To Be Healthier In 2019

Happy New Year from our team at Newcastle Chiropractic Clinic and our sister clinic – City Chiropractic in Stoke on Trent.

A common New Year’s Resolution is be more healthy in the coming year and if you have set this as your resolution our chiropractors at our clinic in Newcastle under Lyme and Stoke on Trent have good news for you. Some simple lifestyle changes can really make a big difference to your health.

Here are our chiropractors top 5 changes you can start to make now:

  1. Spend less time sitting: Sitting for long periods can have a negative impact on your overall health and the health of your spine. Take regular breaks from sitting whether it’s at your office desk or slouching on the sofa, straighten up and move around.
  2. Stretch your joints: Improve your flexibility, muscle tone and posture by undertaking regular joint mobility stretches.
  3. Make exercise a part of your daily routine: This doesn’t need to mean you have to hit the gym every day. Incorporating as little as 30 minutes of walking into your daily routine can make a difference.
  4. Cut out the processed foods and eat more whole foods: You can start with gradual changes to eliminate low quality foods from your diet and incorporate more fruit, vegetables and whole grains. Be sure to drink plenty of water.
  5. Be more aware of how you move your body: Often injuries are caused by the simplest of movements, however, being mindful of how our bodies are positioned could eliminate many of these. Maintaining a good posture helps protect the spine so check your posture and straighten up.

And our bonus tip: Visit a chiropractor: Our chiropractors at our clinics in Newcastle under Lyme and Stoke on Trent are passionate about helping you achieve your health goals and live a full and active life.

Why not call the most convenient clinic for you and book an appointment with one of our chiropractors. Contact  Newcastle Chiropractic Clinic on 01782 711 191 or City Chiropractic Clinic in Stoke on 01782 848 184.

Don’t Cook Up Back Pain This Christmas!

Nothing much beats a traditional Christmas dinner – the roast, crispy roast potatoes, roasted veggies, cauliflower cheese, red cabbage, gravy … the list goes on! Of course getting the Christmas feast on the table is no mean feat! There’s lots of preparation and near military precision execution required in getting the food on the table and often quite a lot of stress!

It’s often easy for those putting on the feast to underestimate the physical demands that it can place on their bodies.

Our chiropractor at Newcastle Chiropractic Clinic says “It’s so easy to forget your posture when cooking which can often put you at risk of suffering back pain. Bending, lifting and standing for prolonged periods when not done correctly can cause problems. Preparing the Christmas Dinner can be very stressful and often involves cooking much larger portions than normal. It’s easy to forget this!”

Our chiropractor reminds you to check your posture when cooking and follow a few tips to help reduce the risk to your back:

  1. In the lead up start moving the ingredients and cooking equipment you’ll need on the day to elbow or shoulder height to avoid having to overstretch on the day.
  2. Use a chopping board to bring the counter top to the right height for you. If you are tall you may need to adjust your standing position by widening your legs to prevent stooping over.
  3. There’ll be plenty of bending and lifting to do so remember to keep your back straight and bend at the knees and do the same when lifting.
  4. Stay relaxed – this may be easier said than done on the day. Check your shoulders and if they’re starting to tense and lift up take a deep breath and readjust your posture.
  5. After all the hard work, hopefully someone else will step in to do the washing up! But if not, don’t fall into the trap of slouching over the sink – stand in a comfortable position with your feet shoulder width apart.

Happy back pain free cooking this Christmas from all our team at Newcastle Chiropractic Clinic.

 

 

 

Christmas Decorations Going Up Soon?

It seems that people are putting up their Christmas decorations earlier and earlier every year! Maybe this is fuelled by celebrities (used in the loosest sense of the word!) are busy posting images of their decorations? Or could it be the start of the battler for the best Christmas TV Ad? Well whatever the reasons we’re sure that in many households the next few weeks will see the annual task of decorating our homes for Christmas get underway.

In most instances this is a ‘fun’ time but it’s not without its dangers too! As chiropractors we can’t but focus on your back and offer some advice to help you keep your back safe while doing the Christmas decorating!

Buying the Tree: If you’re planning on buying a tree this year then it may be a good idea to take someone along to give you a hand to lift and carry it and get it into the car.

Putting up the decorations: Putting up the decorations can be more strenuous than it looks – there’s lifting, carrying and stretching involved so be mindful of your back when doing all of these. You may need to use a ladder to put up the decorations so take care and use the ladder safely – definitely no overstretching whilst on the ladder please! Always best to get someone to hold the ladder for you.

Wrapping the presents: The floor may start out as being a good idea to do the wrapping on but it really isn’t. Use a raised surface like a table or work top to avoid straining your back.

Whatever activity you are doing remember to take regular breaks and do some simple stretches to loosen off.

Happy decorating from our team at Newcastle Chiropractic Clinic.

Can A Chiropractor Help With Sports Injuries?

Chiropractors specialise in the treatment of disorders of the musculoskeletal system.  They use various techniques to treat common ailments arising from musculoskeletal  disorders, including generalised back pain, leg pain, neck pain, arm pain, headaches, sacroiliac joint pain, and repetitive strain injury.

Chiropractic care can also be beneficial for the treatment and prevention of sports injuries.  This article will explain how a chiropractor can help you recover from a sports injury or make adjustments that reduce the risk of an injury occurring in the future.

How are sport injuries caused?

Although playing sport can be a lot of fun and is beneficial for your health — it does carry some risk.  It is common for people playing sports like football or rugby to injure their joints or even suffer from concussions.  Even non-contact sports which are perceived as being less dangerous can cause injury if participants do not warm up correctly.  Most sports injuries arise from:

  • Forceful impacts
    When participants collide into one another it can cause bruising, concussions, sprains, and other injuries. These kinds of injuries are particularly common in football, rugby, ice hockey, and basketball.  Injuries from forceful impacts are even possible while playing non-contact sports like volleyball and squash as players can run into one another
  • Repetitive motions
    Certain sports and forms of exercise require participants to perform repetitive motions, which can cause injury. Sports like rowing, cycling and running are often associated with these types of injuries.
  • Over-training
    Sportspeople who don’t spend enough time recovering between sessions are at greater risk of suffering injuries from overuse of muscles or joints.
  • Failure to warm up properly
    Failure to warm up is one of the most common causes of injuries.

How chiropractic care can treat sports injuries

Here are some of the ways that chiropractic care can resolve sports injuries:

Realigning the spine after a neck injury

Neck injuries are quite common amongst sportspeople who play very physical sports like rugby and basketball.  Neck muscle strains and whiplash injuries can cause swelling around the neck along with pain and inflammation.  A chiropractor can perform some gentle adjustments to restore movement and alleviate neck pain.

Pinched Nerves

A pinched nerve occurs when a nerve is compressed by ligaments, tendons or bones.  This kind of injury often happens as a result of repetitive motions or over training.  A chiropractor can help by readjusting the alignment of your bones to relieve pressure on the nerve.

Muscle strains

Chiropractors can work with soft tissue strains, helping to restore movement and relieve pain.  Some chiropractors will use kinesio taping to support strained muscles, reduce inflammation, and resorted mobility.   The Graston Technique, heat therapy, and Active Release Therapy may also be used to heal muscle injuries caused while playing sport.

Back pain

Back pain is a very common sports injury.  It is associated with many sports including rowing, tennis, and rugby.  A chiropractor can help you deal with back injuries by realigning the spine in a way that relieves pain and restores mobility.

Tennis elbow and golfer’s elbow

These conditions are caused by repetitive motions like swinging a tennis racket or golf club hundreds of times.  A chiropractor can provide treatments to help you regain mobility in the affected joint. 

How chiropractic care help you avoid sports injuries

Not only can a chiropractor help you treat sports injuries, they can help you avoid them by ensuring your musculoskeletal system is correctly aligned.  Some of the benefits of a correctly aligned musculoskeletal system include:

  • Less wear and tear on the body
    When your joints are aligned, you can avoid unnecessary wear and tear while playing sports. This means less strain on your muscles, tendons, and ligaments.
  • Better balance
    Correct alignment of the musculoskeletal system can improve your balance and athleticism — which reduces the risk of falls and joint injuries.
  • Better flexibility
    Your flexibility will also improve by visiting a chiropractor regularly. This results in better agility on the sporting field, which helps you avoid collisions and resulting sports injuries.
  • Better muscle performance
    Having correctly align joints make it easier to harness the strength in your muscles. You will have great control over your strength, which helps you avoid injuries.

If you suffering from a sports injury why not visit our experienced chiropractors at Newcastle Chiropractic Clinic.

Give Your Back A Gift This Winter

back care advice from our newcastle  chiropractorIf you are suffering back pain then you’re not alone. One in four people will suffer back pain at some stage in their life. This of course is of little consolation to you. There is a high chance that you have been suffering back pain or recurrence of back pain for some time as research undertaken highlights that people in the UK will suffer for back pain for a month before seeking help with one in the never seeking any help.

You may have turned to over the counter medication to help relieve you pain. In some instances it may have helped, however, research indicates that medication may not be the answer for many cases of back pain. It may be surprising to know that exercise and stretching can prevent and improve back pain and along with manipulation can be the most effective treatment.

At our busy chiropractic clinic in Newcastle under Lyme our chiropractors are well used to treat patients who have been suffering back pain for some time. Many patients have come to accept their back pain as being something they have to live with even though it can often be having a detrimental impact on their life.

Our chiropractors at our award winning clinic are committed to erasing the phrase “you have to live with it” from our patients lives.

Chiropractic is a safe, effective and gentle treatment for patients of all ages. Chiropractors use techniques which focus on the gentle but effective non-invasive care of the spine (by aiming to maintain correct spinal alignment), joints and nervous system. You can read more about how chiropractic works here.

You really don’t need to live with your back pain – give your back a gift this Winter and visit our experienced chiropractors at Newcastle Chiropractic Clinic.

Here are just a few comments from patients who we have helped:

“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 B (Google review)

“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 W, Alsager (Google review)

“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 H (Google review)

“Following months of excruciating pain following a slip disc & sciatic nerve problems, I nervously visited Dr Robert Finn to see if he could help. The treatment & care I have received from Robert & his team over the last 4 years has been amazing. He has given me my mobility back so that I can once again enjoy life! I now visit just once every 6 weeks to keep me in tip top shape.

Call us on 01782 711 191 to arrange an appointment.

 

 

 

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.

 

 

 

Don’t Let The ‘Horror’ of Back Pain Drag On

Halloween is nearly up on us. For some it’s a lot of fun but for others not so much. At least Halloween is only for one night of the year!

The ‘horror’ of back pain for many can drag on for longer than one night. Our chiropractors at Newcastle Chiropractic Clinic recommend that if your back pain has been dragging on for some time you should seek professional advice.

Our aim at our clinic is to ensure that our patients don’t have to live with their back pain and we want to erase the phrase “you have to live with it” from our patients’ lives.

Our team are here to ensure that each one of our patients is treated as an individual and will receive the highest standard of chiropractic care.

Our highly trained and experienced chiropractors are here to help you by offering you the best solution for your condition and if they can’t treat you then you will be referred to the appropriate specialist.

Let us help you leave the ‘horror’ of back pain behind.

 

 

New Research Highlights The Common Triggers For Back Pain

back painThe British Chiropractic Association (BCA) have revealed the result of recent consumer research that has been undertaken to look at the trends surrounding back pain. Trends for the past 5 years were assessed including the most common triggers for back pain. Interestingly, there have been changes to the most common triggers that people believe cause their back and neck pain.

Sitting still for long periods has been reported by 45% as being a trigger for their back or neck pain. This number has risen from 35%. A fifth of people reported their job as being a trigger.

Housework and DIY have dropped out of the the top five triggers with sport and exercise now included. The ‘gentle’ act of sleeping remains a key trigger with women in particular reporting it as a trigger.

Disturbingly, but unfortunately not unsurprisingly, the trend over the past 5 years for people experiencing back or neck pain on a weekly basis is upwards from 40% to 49% . An increase of 16% is seen in the numbers of people experiencing these conditions on a monthly basis from, meaning that over two thirds of people experience back or neck pain monthly.

At our busy chiropractic clinic in Newcastle under Lyme our chiropractors treat patients on a daily basis that are experiencing back pain often associated by the top five triggers identified in the research. Unfortunately, back pain is quite common. However, for many patients chiropractic treatment along with appropriate exercise programmes and lifestyle changes can help prevent further occurrences.

It’s disappointing to see that sports and exercises are considered triggers as one of the best ways to prevent back pain is to stay active. However, as our chiropractors highlight often sports and exercise related back and neck pain can often be as a result of ‘overdoing’ exercises that the body is not yet ready for. This is why it is important to build up your body gradually and not push it too hard before it is ready.

As can be seen from the results of the survey, most common triggers for back and neck pain are daily activities that we are all undertaking. Our chiropractors believe that a few simple changes can make a significant difference to managing and preventing back and neck pain.

Stand up and move around: Our increasingly sedentary lifestyles are having a significant impact on the health of our spines and bodies. Whether sitting at our desks, driving or lounging on the sofa, set a timer and get up every 30 minutes and move around. Doing a few simple stretches at each break can help too.

Get active: A stronger back is better placed to help us cope with the stresses and strains we put on it. Taking regular exercise is important to strengthen it. It’s important to remember to builf up the intensity of your exercising gradually and to include warm up and cool down periods each time.

At your desk: For many working at  their desk in front of a PC is the norm. It’s important that you are positioned comfortably with your back and neck in mind. You can watch a video on how to set up your positioning at your desk on our Pain Prevention page

Keep your head up: Most of us use our mobile devices on a daily basis, some people are even glued to them more or less all the time! The head is extremely heavy so keeping it bent over a mobile puts a lot of strain on your neck and back.

Improve your posture: A good posture goes a long way to supporting a healthy back. If your posture is not so good right now why not incorporate a 3 minute programme developed by the BCA into your daily to improve your posture. The programme is specifically designed to develop balance, strength and flexibility in the spine. You can watch the video below.

Visit a chiropractor: A chiropractor will be able to identify any issues with your back and neck. Chiropractors are trained to treat back and neck problems with appropriate techniques and in addition to provide advice and guidance for exercises, nutrition and lifestyle changes that can help.

If you are suffering back or neck pain or want to maintain a healthy spine our chiropractors at Newcastle Chiropractic Clinic a re here to help you. You can call us on 01782 711 191 to book an appointment with one of our chiropractors.

 

How Chiropractic Care Can Help All Your Family

Contrary to popular belief, chiropractic care isn’t just for adults who are suffering from back pain. Chiropractic treatments can be used to treat a wide range of ailments and improve the health of your entire family.

Chiropractors can help your family members recover from illness, heal their injuries, improve their fitness levels, and enjoy a better quality of life. This article will identify the many ways that chiropractors can help your family live a healthier life.

Better flexibility

One of the greatest benefits of visiting a chiropractor regularly is that it promotes better joint health and greater flexibility — which is useful for people of all ages. Children and teenagers will find it easier to participate in sports and will experience less growing pains.  Adults and seniors will enjoy better joint function and are less likely to injure themselves.  Having better flexibility will also help seniors maintain their balance and avoid fall injuries.

Injury prevention

A chiropractor will ensure that the members of your family have correctly aligned spines, loose joints and relaxed necks. This will reduce the risk of injury while performing common tasks like lifting heavy objects, gardening and standing for long periods. Your family members will also be less likely to suffer from an injury during the sporting activities they enjoy. This includes a reduced risk of strained muscles, sprains and sore joints.

Posture improvement

Posture is the shape that your body takes when laying down, sitting, and standing. Having good posture means that you are positioning your body in a way that places a minimal amount of strain on your muscles and joints. It’s a good idea to maintain good posture whenever possible as it will keep your joints correctly aligned, make it easier to breathe, improve digestion, prevent back pain and improve physical performance.

Regularly visiting a chiropractor will help your loved ones understand how healthy their posture is. The chiropractor will identify any behaviours that are causing postural problems and offer techniques to correct them.

Improved general health

A surprisingly high number of health issues are associated with misalignment of the spine and joints.  Among those issues are:

  • Improper gaits
  • Headaches
  • Sporting injuries and injuries from falls
  • Back and neck pain

Chiropractic care can often help correct or avoid these common health issues for your family members.

Dealing with the effects of a sedentary lifestyle
Many adults are vulnerable to ailments caused by living a sedentary lifestyle. This can include back pain, neck pain, poor posture, nerve irritation and poor blood flow.  Chiropractic care can be used to address these common issues.

Most chiropractors will use a combination of stretches, spinal and joint adjustments, and massage to correct these problems.  In addition they can provide advice, information and exercises to help avoid the consequences of a sedentary lifestyle. This will reduce your pain levels and help you avoid other chronic health conditions as you age. 

Better mobility and balance for seniors

The ageing process causes muscles to deteriorate, which can affect the spine and place pressure on nerves.  Chiropractic treatments can be used to counteract this decline — improving posture, mobility, and reduce any pain caused by poor spinal health.  

Improved sleep

It can be very difficult to get a good night’s sleep if you are suffering from headaches, back pain, or neck pain.  Chiropractic care helps by correctly aligning the spine, releasing tension, and reducing pain levels.  Most people also enjoy better circulation and feel more relaxed after a visit to the chiropractor, making it even easier to go to sleep.  A chiropractor can even offer advice on the best ways to sleep.

Boosted immune system

Researchers have discovered that spinal manipulation by a chiropractor reduces the production of pro-inflammatory cytokines and increases the blood levels of immunoregulatory cytokines.  This strengthens the immune system, making it more resistant to infections and diseases.  This is a great benefit which keeps your entire family happy and healthy.

Find out if chiropractic care can help you. Call us to book an appointment with one of our experienced chiropractors.