When potting or planting use a mat and kneel rather than bend when doing close weeding or planting. Change positions regularly. Try kneeling on one leg for a while. If you have to lean over a border, use one of your arms to support your body.

When digging alternate the foot you use to drive the spade into the ground. Keep your feet hip-width apart and use your legs rather than your back. Alternate which hand is at the top and bottom of the spade and which side you throw the soil. Take small spadefuls and take regular breaks.

Warm up first!  Do some gentle stretches and large arc movements with your back, shoulders, hips and knees.  You will feel more supple quite quickly and are then ready to ‘take it on’.  It is important to break often at the beginning.  Avoid making repetitive movements such as sawing or pulling and alter your activity frequently.

Avoid lifting at arms’ length, keeping loads close to your body.  Kneel down, preferably on one knee rather than bending from the waist.  When sweeping and raking, it is easier if the broom is pulled towards you rather than to the side.  Crouch down rather than bending down, to clear any piles of leaves or grass.

Potting/planting – use a mat and kneel rather than bend when doing close weeding or planting. Change positions regularly. Try kneeling on one leg for a while. If you have to lean over a border, use one of your arms to support your body.

Digging – alternate the foot you use to drive the spade into the ground. Keep your feet hip-width apart and use your legs rather than your back. Alternate which hand is at the top and bottom of the spade and which side you throw the soil. Take small spadefuls and take regular breaks.

The sciatic nerve can become irritated when the middle of the disc (nucleus) pushes its way out causing a bulge which rubs against the nerve roots as they leave the spine.  Ultimately the disc can burst (prolapse) putting untold pressure on the nerves causing sharp, often electric shock like pain along the length of the leg to the foot.  This is may often be accompanied by leg numbness, pins and needles and muscle weakness.

Referred pain, on  the other hand tends to be more diffuse in nature although can also be sharp and stabbing at times.  It may be accompanied by other symptoms such as transient pins and needles although muscle wasting (atrophy) may be more suggestive of nerve entrapment.

Christmas and New Year celebrations are now over, you may have added on a few festive pounds and the long British winter has just got colder!  These are some of the reasons why January and February can be a rather depressing time and can encourage us to shelter indoors, be less active and overeat on comfort food.  However, what is stopping you from making this one of your healthiest years and what better way to do this than to make a New Year’s promise of sticking to some simple healthy eating and exercise rules this winter?

Extra care is needed over winter. We need to wear suitable clothing and eat the right foods. This guide will plan a new you and suggest new goals and some enjoyable activities to look forward to this winter.

Eating the right foods

During winter it is especially important to eat a healthy diet with lots of fresh fruit and vegetables. Home-made vegetable soups are great for cold days. This not only provides vitamins that aid the immune system, but these foods are also rich in anti-oxidants, substances known to counteract the effect on the body of free radicals.

Eat a variety of different coloured fruit and vegetables. If you aim to eat a range of colours each day it will be easier to reach the goal.  Red, orange, green, yellow and white from the fresh, canned, frozen, juiced and dried options available are just a few of the colours you should aim to eat each day.

Winter soups are an ideal way of getting lots of vitamins and minerals.  Use a combination of fresh, frozen and canned vegetables depending on what’s in season.

Canned and dried fruits are great accompaniments to breakfast porridge or perhaps a low-fat yoghurt snack.

For a healthy smoothie, blend canned or frozen fruit with a banana, yoghurt and low fat milk.

Snacks such as dried fruits, mini fruit muffins and baby carrots are low fat, easy to prepare and readily available all year round.

There are many ways of increasing your winter vegetable intake. By adding a cup of frozen mixed vegetables or dried pulses to winter stews and sauces you can easily increase your vegetable intake.

Winter walking

When our muscles become cold and tight they are more prone to injury than when warmed up and flexible. It will do your back a world of good if warm up for five to ten minutes before any strenuous activity.  Warm up with a brisk walk or marching on the spot.  Then, stretch your lower back and hamstrings (the large muscles in the back of the thigh) with gentle stretching exercises.

Winter walks are a great way to exercise, reduce stress and stay social.  Well fitted shoes or boots with good treads will help to minimise injuries from slipping.  Spreading sand and salt on your garden path or driveway will increase traction and reduce the likelihood of slipping on the ice.  We need water in winter as much as in summer and drinking fountains may be turned off so always carry water with you to stay hydrated.

What to wear

Dress infants and children warmly for outdoor activities.  Several thin layers will keep them warm and dry.  Clothing for children should consist of thermal clothing such as long johns, turtlenecks, pants, sweater, coat, warm socks, boots, hand gloves and a hat. Winter hats are essential to prevent heat escaping from your body and help protect from rain.

As a rule of thumb for older babies and young children, always aim to dress them in one more layer of clothing than what an adult would wear in the same conditions.

Indoor exercises

If you are not able to go outside in the cold or prefer to exercise in the convenience of your own home, why not try stretching exercises or on the spot jogging?  Moving around through house work or cleaning can also help. Dancing or simple yoga and relaxation exercises are also great ways of stress relieving exercises.

Why is low back pain common in golfers?

Poor swing technique plays it part. Amateur golfers place more load on their backs in their effort to hit the ball harder and further when compared to professionals. It is also likely that amateur golfers have inferior physical fitness compared to their pro counterparts making any underlying lower back weakness more likely to be exacerbated by the extra effort they are putting into their swing.

Modern vs. Classic Swing

The modern swing emphasises a large shoulder turn with minimal hip turn. The restricted hip turn is accomplished by keeping the front foot planted flat on the ground throughout the swing. This maximises shoulder-hip separation, and is thought to “quiet” the lower body and increase the chance of striking with a square club face. This separation angle is known as the X-factor. This swing can be problematic as it causes increased side-bending, called the crunch factor and exaggerated lumbar extension on follow-through, known as the reverse C position, all of which are contributors to low back problems.

Another reported advantage of the modern swing over the classic is the higher ball flight achieved which produces a softer landing approach to the green. This allows the golfer to hit the ball at the flag knowing the ball will stop shortly after landing.

The classic swing aims to reduce the X-factor by raising the front heel during the backswing to increase hip turn, or by shortening the backswing, or a combination of the two. By reducing the separation between the shoulders and the hips, twisting forces on the lumbar spine are reduced. This swing also serves to reduce the crunch factor by producing a balanced upright form and ends the swing with an erect finish with balanced shoulders. Case reports have indicated that the classic swing can reduce the incidence and recurrence of low back pain.

Forces upon the spine during the golf swing

The golf swing combines twisting, compression, side-bending and forwards-backwards sheer to the lumbar spine. These combinations of movements are also recognised risk factors for disc herniation.  Studies have revealed that during a golf swing the lumbar spine can sustain compressive loads of up to 8 times body weight.

Many instructors advocate that club head speed at ball impact is dependent on maximal spinal rotation during the backswing (or as large as possible – X-factor) and therefore recommend keeping the pelvis as stationary as possible while the spine is maximally rotated.

It is believed that maximal spinal rotation somehow engages the “big” muscles of the back, allowing for a sling-shot effect during the downswing. However, this theory does not make sense when studies have shown that the abdominal obliques do most of the work during rotation of the spinal column, and is therefore not necessary to engage the larger back muscles.

The source of power generation in the golf swing involves the creation of elastic energy. This is created by imparting a short quick stretch on the muscles involved in performing a particular movement. In the case of the golf swing the rotator cuff muscles of the shoulder, the latissimus dorsi and pectoral muscles are the “power muscles” as well as the muscles of the arm and forearm. To effectively pre-stretch these muscles, no spinal rotation is needed.

The only purpose for pelvic and spinal rotation in the backswing is to achieve a body position that allows for effective club head delivery at impact.

3 reasons to adopt a short backswing:

1.  A short swing with less spinal rotation gives a golfer more control of the golf club and club head throughout the swing, which translates to better control of the golf ball.

2.  Research has demonstrated that short backswings achieved the same club head speed at ball impact as long backswings.

3.  A short backswing will help to minimise the torsional stress in the lumbar spine.

From when the gardening season begins in spring and until the end of the summer chiropractors have an influx of patients with back pain caused by over-zealous gardening.

The reason many people get backache when they undertake what is a relatively restful activity such as gardening, is that the actions required are quite different from those carried out the rest of the year.  The way you bend and move determines how much strain is put on the spine. By using certain muscles to protect your back you can reduce the likelihood of developing pain. The more frequently you do the exercises, the stronger and more protected your back will be.

The main cause of back pain when gardening is prolonged stretching and overuse of the ligaments and joints in the spine. Digging, stooping and bending over whilst planting place considerable stress on the lower joints of the lumbar spine and causes them to become inflamed and tender. This in turn triggers a protective muscle spasm which gives rise to the deeper, duller, achy type of pain that occurs of the following few days.

Injury Prevention

There are many ways to prevent injuries. The way you bend and move determines how much strain is put on the spine and by using certain muscles to protect your back you can reduce the likelihood of developing pain.  Warm up and stretch first;

Get your muscles warm before doing any stretching

You should never stretch a cold muscle as this increases the chances of injury. Get your heart rate up by doing some brisk walking or even some gentle jogging if you are up for it.

Stretching and flexibility exercises

Do not bounce or jerk your body when stretching and stretch only as far as comfortable. You should not feel any pain, just tension in the muscle you are stretching.

I.       Lie on your back, bend your right leg and pull your knee to your chest, keeping the other leg straight.  Repeat on the other side and with both legs together. Repeat 2-3 times.

II.      Kneel on all fours. Relax your back and let your spine go hollow, and then reverse the curve in your spine by arching your back.  Repeat 10 times.

III.     Stand up and support yourself on a wall or chair. Grab your right ankle with your right hand and pull your heel towards your buttock.  Repeat 2-3 times on each leg.

IV.     Link your fingers behind your head. Lean to each side in turn for 10 seconds.  Repeat 2-3 times.

V.       Put your hands on your hips and rotate to each side in turn and hold for 10 seconds.  Repeat 2-3 times.

More Tips to prevent problems

* Start with lighter jobs first. Once you are warmed up and ready to start, don’t dive into the heavy garden work first. Start and end with the lighter jobs, this will prepare your body further before heavy work and help you cool down at the end.

* When raking leaves draw the rake in the direction of your navel.

* Kneel on one leg rather than bending down repeatedly from the hips.

* Try to keep your back hollow when digging, with the legs spaced apart.

* Vary the tasks of the day into short bursts. Several different activities are better than slogging all day at one thing.

* When mowing lawns with a hover mower try to resist the temptation to swing the mower from side to side in an arc.  Instead, mow forwards and backwards as you would with a conventional cylinder mower.

* If you suffer with knee problems such as osteoarthritis and tend to stoop rather than kneeling, then use a cushion to kneel on or when bending try to keep the back as hollow as possible.

* Keep your self warm and covered, ie keep shirts tucked in as this prevents the muscles becoming chilled.

* If you ache the next day; rest and seek the advice of your chiropractor who will advise whether you should apply heat or icepacks to the area, or indeed require further treatment.

REMEMBER – You should exercise to keep fit so that you can enjoy your gardening rather than using your gardening to keep fit!

How common is back pain during pregnancy?

During pregnancy a woman’s body changes dramatically. Pregnancy is a time of constant change in preparation for the new and growing baby. Postural changes, increased weight gain and the ligaments becoming more stretched are a normal progression of pregnancy and can often be the cause of pain and discomfort in expectant mothers. Almost half of all pregnant women experience back pain during pregnancy.

What causes back pain?

There is no single cause to explain back pain during pregnancy, however postural and hormonal changes do contribute to the problem.

The most common postural changes are due to the bulk of the growing baby, the enlarging breasts and secondary weight gain.

Hormones released during pregnancy, particularly oestrogen and progesterone, cause softening and relaxation of the ligaments and joints making them more prone to injury and pain.

What are the symptoms?

Common symptoms can include low back pain, pelvic and pubic joint pain, leg and hip pain and pain in the ribcage, shoulder girdle, and neck. Headache and migraine, heartburn and numbness in the arms and legs are also common symptoms.

Can it be treated?

A range of techniques suitable for the pregnant woman are used to provide comfort and pain relief. This, along with muscle relaxation techniques, education about the best positions to adopt to support your back, muscle strengthening exercises, sleeping advice and the use of a pelvic support belt if needed, provide excellent support to help you accommodate the changes your body is undergoing.

How can I prevent lower back and pelvic pain?

Posturally, it is vital to keep upright and straight. As there is added weight on the body, tasks like gardening, vacuuming and lifting need to be done gently and with caution. Making a few simple everyday changes can help to keep this back pain to a minimum.

It is a common misconception that Chiropractors only treat back and neck conditions. Here are some conditions that Chiropractors encounter every day:

Osteoporosis

Osteoporosis is a disease in which bones become fragile and more likely to fracture, due to a loss of calcium and other mineral components. This condition is often called the “silent disease” because bone loss may occur without symptoms.

Headaches and Migraines

In the UK, headaches are one of the most frequent reasons people seek medical advice. There are over 20 different types of headache, but the most commonly treated are migraine, tension, and cluster.

More information >>

Osteoarthritis and Rheumatoid Arthritis

Arthritis is a term most people recognise but different mechanisms cause the painful and disabling joint pain. 
 Osteoarthritis is a degenerative joint disease and often the result of “wear and tear”. Rheumatoid Arthritis is an auto-immune disease where the body attacks its own tissues – in this case the lining of the joints.
 In spite of these differences, both conditions may benefit from chiropractic care.

By enabling the joints to move as freely as possible and relaxing the surrounding muscles, the result of treatment is often much less disability and pain.

TMJ Syndrome

TMJ syndrome comprises problems with the temporomandibular joint, located between the lower jaw and skull and is characterised by pain and stiffness. The condition is common with nine out of ten people having at least one sign or symptom.

Osteoporosis, literally meaning ‘porous bones’ is a condition in which your bones become brittle, fragile and prone to fractures. The internal structure of your bones becomes less dense through the increase in bone loss and reduction in bone formation that can occur with ageing or after the menopause.  This makes bones weaker and less resilient to the stresses they are exposed to through every day living and therefore more likely to break.

All bones can be affected but perhaps the most common bones are the hips, wrists and spinal bones (vertebrae) with hip and spine fractures causing the most concern. Fifty percent of women and twenty percent of men over the age of 50 in the UK will break a bone, often due to osteoporosis.

Who is most at risk?

• Women who have had an early menopause or hysterectomy (before the age of 45 years).
• Men with low testosterone levels.
• Those taking certain medications for long periods of time – corticosteroids and anti-convulsants.
• The elderly, thin or frail.
• Those with a lifelong low calcium intake.
• Cigarette smokers.
• Those with an excessive alcohol intake.
• Those with an inactive lifestyle.
• Those who have a history of an eating disorder.
• Those with a family history of osteoporosis.
• Those who have medical conditions concerned with the absorption of foods such as Crohn’s disease, coeliac disease or ulcerative colitis.

How will I know if I have osteoporosis?

Osteoporosis can progress without you knowing because bone loss itself does not cause any symptoms. Often people only know they have osteoporosis when a bone breaks as a consequence of the condition. The bones become so weak that a sudden strain, bump or fall can result in a fracture to the hips or wrist or cause the vertebrae of the spine to collapse.  A collapsed vertebra may initially feel like a severe back pain and be accompanied by height loss, a stooping posture or a forwardly curved spine (hyperkyphosis).

If you have any concerns that you may have osteoporosis, there are several ways that your doctor can determine if this is the case:

• By taking a thorough history – this will include obtaining information about any of the risk factors, i.e. family history of disease including osteoporosis, medication history, exercise patterns, general dietary habits and intake and for women, a menstrual history.
• Any of the risk factors mentioned above.
• Various X-rays or scans that can determine bone density.
• Laboratory tests that can reveal information about your bone metabolism.
• Bone mineral density tests to detect low bone density (DEXA scan).

So what treatment is there?

Once your doctor has diagnosed that you have osteoporosis, a treatment plan can be developed for you using all of the information gathered about your lifestyle from your history.

There is no cure for osteoporosis, however there are several lifestyle changes you can make to help improve the quality and strength of your bones. These include making sure that you have a well balanced diet that is rich in calcium and vitamin D. Your doctor may recommend 1000mg of calcium per day for women on oestrogen therapy, or 1500mg of calcium/day if not. They may also prescribe medication to stop or slow bone loss, increase bone density and reduce fracture risk.

An increase in physical activity and weight bearing exercises (such as walking, tennis, or golf) will help to strengthen your bones. Adopting a healthier lifestyle – e.g. reducing your alcohol and caffeine intake and stopping smoking – will also help.

Can chiropractic help?

Whilst Chiropractic is a health profession concerned with the diagnosis, treatment and prevention of disorders of the musculoskeletal system, Chiropractors also take a holistic approach to your health and well-being. This means we consider your symptoms in the context of your full medical history, lifestyle and personal circumstances to provide you with the best options of care about work, lifestyle and activity to aid recovery and help you to manage your condition in the best way.

Your Chiropractor can modify treatment styles to suit you and your condition and can recommend specific exercises to strengthen and support your joints and your back. Whilst exercise is good for someone with osteoporosis, care must be taken to ensure no sudden or excessive strains are put on your bones.

Care should be taken when lifting heavy objects and steps taken to prevent falls thus minimising the risk of breaking bones.

‘Pelvic neutral’ is a good lower body posture to assume. One way to find this position is to lie on the ground with your knees bent, keeping your feet on the floor. Tilt your pelvis backwards, flattening your lower back against the floor, then tilt your pelvis forwards by arching your lower back. Pelvic neutral is the halfway point between these two end points, and ensures an optimum position for the lower spine, pelvis and the surrounding muscles.

One of the most common poor postures is ‘lower crossed syndrome’. The lower back muscles become unbalanced causing the pelvis to roll forwards. This results in weakened abdominal and buttock muscles, and tight lower back muscles creating an increased curvature in the lower back (hyperlordosis) as shown below.

As with an upper body poor posture, if this posture is not addressed, the normal length of the postural muscles change, becoming unbalanced and weak, potentially causing problems that can affect the joints of the spine and make them more susceptible to injury. Adopting a military posture with your shoulders pulled back and downwards, the back straight and your tummy muscles pulled in towards your spine can help to keep the muscles balanced and reduce posture induced problems.

To prevent some of the pain from a poor posture, pull the belly button in towards the back of your spine using just your stomach muscles, remembering to relax and breath at the same time. Hold this ‘brace’ for 10-15 seconds, then relax. Combining this exercise with rolling the shoulders backwards and downwards can help maintain a healthy posture.

Carrying bags

The loads that we carry can affect posture and cause damage to the muscles and ligaments of the spine. The way in which a bag is carried can be a strong factor in reducing back pain especially in children with heavy school bags or adults carrying laptops:

1. If a bag is carried, a rucksack is the best option as long as it is carried over both shoulders.
2. Adjust the straps so that the bag is held close to the back and weight is evenly distributed. Keep it light – make sure unnecessary excess weight is not carried.
3. Good sensible footwear can also help to maintain a good posture and reduce back pain.

It is common misconception that Chiropractors only treat back and neck conditions. Here are some conditions that Chiropractors encounter and help with every day:

Osteoporosis

Osteoporosis is a disease in which bones become brittle, fragile and more likely to fracture due to a loss of calcium and other mineral components. This condition is often called the “silent disease” because bone loss may occur without symptoms. Chiropractic care can aid osteoporotic patients in the management of their condition and the restoration of biomechanical function through advice and low-grade mobilisation techniques although cannot in itself reverse the condition.

Nutrition

Diet is one of the most important contributions to our health. Nutritional deficiencies are linked to many of today’s chronic diseases such as diabetes, heart disease, arthritis and even cancer. Your Chiropractor can provide nutritional advice.

Pregnancy and back pain

If you experience back pain during your pregnancy, you share the problem with almost half of all pregnant women. Your Chiropractor may be able to offer relief.

Headaches & Migraines

More than 10% of the UK’s population suffers from headaches. They are the
most frequent reason people seek healthcare advice. There are over 20 varieties of headache, but the most commonly treated are migraine, tension, and cluster.