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 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.

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 and keep your back hollow when digging, with the legs spaced apart.

* Try and vary the tasks of the day into short bursts of different activities rather 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.

Winter fashion

Christmas is one of the coldest times of the year so always remember to wrap up well when you go out. There is nothing worse than being poorly when everyone else is having a good time.

Healthy Christmas eating

Christmas is a time when people eat a lot of unhealthy food. Chocolates, cakes and crisps and even mince pies are all high in fat. Try and limit the amount of these you eat. Go for healthier snacks like fruits (fresh, canned or dried) and low-fat ice cream.

Christmas holiday sleep

It is important to get a good night’s sleep as it helps the body to grow and return energy to itself. On average most children between 5-12 years, need around eight to ten hours of sleep a night.

Christmas TV

Christmas TV is packed with great programmes and it can be tempting to stay in front of the TV for a long time. Take a five minute break every 30 minutes and always keep water and fruit to hand. Avoid slouching and always have good support for you back. Your Chiropractor can talk with you about healthy ways to sit down and sleep.

Time out
It is Christmas so enjoy yourself. Take a few days off school homework and have a very merry and healthy Christmas and New Year!

Fun joke

Q: What Christmas carol do parents love the most?
A: Silent Night!

Fun fact

Most children ask their parents to buy a lot of festive food during the Christmas holidays – but end up eating most of this before Christmas day!

Fun activity

Prepare a food diary of what you eat and drink during the Christmas holidays. Think of ways of adding more fruits and vegetables to your food diary. Ask a parent or friend to help you.

Frozen Shoulder, or ‘adhesive capsulitis’, is an extremely painful condition in which the shoulder becomes slowly and increasingly immobile. The condition can occur out of the blue but often follows a mild injury to the shoulder, such as falling onto the outstretched hand.

Jarring through the shoulder may start off the process and then the joint capsule surrounding the shoulder becomes inflamed, swollen and contracted. Unfortunately, approximately 10% of patients with a frozen shoulder develop the condition on the other side within five years.

The term frozen shoulder is often misused and there are many other conditions that cause pain in the shoulder, such as tendonitis, bursitis, referred pain from the neck, muscle damage and wear and tear. It is very important to make sure that your pain is accurately diagnosed as quickly as possible to avoid long-term or even permanent reduction of arm movement.

There are some more serious problems that can also refer pain to the shoulder including inflammation of the gall bladder (right shoulder) and heart problems (left shoulder and arm only).

Your chiropractor is trained to differentiate between all the different signs and symptoms and make an accurate diagnosis.

What causes shoulder pain?

Pain associated with a frozen shoulder is usually over the shoulder joint itself and sometimes in the top of the arm. The pain comes on slowly and is not always associated with injury.

The most important symptom is severe and unrelenting pain, often worse at night. This will interfere with normal activities such as hair care, fastening a bra or tucking clothes into trousers. Examination will show severe restriction in raising the arm and rotating it both outwards and inwards.

In many cases, by the time people seek help, they are depressed and sleep-deprived.

There are three stages to this condition:

Stage 1: Increased pain on movement, often worse at night and gradual reduction in mobility. This first phase can last up to 12 months.

Stage 2: Pain begins to diminish but there is very little mobility in the shoulder. This can also last up to 12 months.

Stage 3: Mobility partially returns over a period of up to 36 months, but without active treatment most people never regain full mobility.

Treatment

Your chiropractor will focus the treatment on reducing the inflammation in the joint, restoring mobility and maintaining flexibility with a series of exercises, electrical techniques such as TENS and interferential may also be used. In extreme cases, it may be advantageous to refer patients for a corticosteroid injection in the early stages, although this is not always helpful.

You would benefit from seeing a chiropactor if you have any of the following symptoms

Inability to carry objects, use or raise the arm, injury that causes deformity of the joint, shoulder pain that occurs at night or while resting, shoulder pain that persists beyond a few days, swelling or significant bruising around the joint or arm or signs of an infection, including fever, redness or warmth.

It is a common misconception that chiropractors only treat back and neck conditions. Here are just a few of other the conditions chiropractors treat day-to-day:

Tennis Elbow

The term ‘Tennis elbow’ is used to describe pain found on the outer part of the elbow and the upper part of the forearm.

The pain is due to inflammation of the tendon and bony protuberance at the outer part of the elbow.

Tennis elbow is an overuse injury that rarely comes from playing tennis, it is more likely to occur from gardening or DIY!

Headaches & migraines

More than 10% of the UK’s population suffers from headaches. They are the most frequent reason people seek medical advice.

There are over 20 varieties of headache, but the most commonly treated are migraine, tension, and cluster.

Your chiropractor will advise on the best headache and migraine treatment for you.

Your feet, knees and hips are in constant demand throughout the day and often under pressure.

Chiropractors are trained to look at how the hips, knees and feet affect – and are affected by – the rest of your body, especially your spine.

This article provides advice on some of the more common problems with the lower limbs and how they can be helped.

Feet and ankles

Most of us will have twisted an ankle at some stage of our lives. The most common injury to the ankle, the ‘common ankle sprain’, is usually caused by turning it in, such as when wearing high heels, or turning it over by stepping on a stone or the edge of a kerb.

Only occasionally, the end of the bone on the outside of the ankle breaks. More often, however, it is the ligaments of the ankle on the front and side that tear and produce swelling and bruising.

It usually takes between four and six weeks to recover from the immediate injury but sometimes the joints and ligaments of the foot don’t fully recover. This can cause problems to recur in the ankle or other areas to be put under strain.

The ankle, or other joints in the foot, may remain restricted, or the ligaments may not repair satisfactorily on their own. Because the injury may have healed poorly in this way, it is common to roll the ankle and sprain it again after the initial injury.

Knees

The knee is the largest joint in the body and as such has a few unique features to allow it to do its job: It relies on strong ligaments to keep the two bones together and has two sickle-shaped pieces of cartilage to allow the bones to fit well against each other.

The kneecap helps the pulley mechanism of the front thigh muscles to straighten the knee more effectively.

Bending and twisting actions often caused by skiing or football injuries can damage the ligaments and cartilages of the knee joint. With age, the joint both at the kneecap and at the main joint can be prone to wear and tear leading to osteoarthritis.

Hips

Arthritis is the most common hip problem (see right for more details on Arthritis). Early signs include stiffness in the groin and often sharp pain on some movements.

Strangely, early arthritis of the hip often causes pain in the knee and either of these symptoms can exist for years and not be recognised as the early signs of arthritis.

Again, hip problems can often cause strain on other areas, which may require attention to prevent problems. Your chiropractor will recognise this as early as possible and be able to treat and advise you accordingly.

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

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 the result of “wear and tear”. Rheumatoid Arthritis is an auto-immune disease where the body attacks its own tissue – in this case the lining of the joints.

In spite of these differences, both conditions may benefit from chiropractic care although realistically, a permanent cure is unlikely. 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.

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.

Pronation

Pronation is the term used to describe the rotation of the foot so that the inner edge of the sole bears the body’s weight. It is a normal and important event in the walking pattern, enabling the foot to work as a shock absorber for the body. However, over-pronation (excessive rotation) can cause problems in the feet such as flat feet, bunions and widening of the forefoot. Knee, hip or back pain may also be caused purely by over-pronation in the feet.

It is therefore important to recognise the condition and your chiropractor will be able to advise on the correct shoes to wear and on exercises, which will help to strengthen your feet. Sometimes insoles or ‘orthotics’ are needed to support the feet and protect the structures above.

Failing to remember this simple fact is the main reason why so many DIY enthusiasts suffer aches and pains, particularly in their backs. This article will help you prevent injury and guide you on how you can be alert to the signs of injury.

Back pain and DIY

Much back pain is due to the prolonged stretching of tendons and ligaments in the back. If this strain continues it can lead to a gradual loss of support for your spine and joint wear and tear. Pressure can also increase on the spinal nerves and cause pain elsewhere.

The result is often mild injury, such as an ache in the lower back.

Ignoring aches

Many people believe that aches are temporary and ignore them thinking that they will go away. Never work through the ache, it is a sign that something is wrong. If you continue to aggravate the injury then further damage can occur to the soft tissue structures that may lead to sharper pains. The body’s response to this is to lock the affected area by causing the muscles in that region to go into a spasm. This is to try to prevent further injury.

At this point people usually consult a chiropractor saying, “My back just locked up this morning when I got up”. Usually the initial discussion will reveal that they have been doing something unusual the previous day. Whilst chiropractors are always available to help ease those DIY pains, they much prefer that their patients try to prevent injury as much as possible.

Simple guidelines

So that you can enjoy the fruits of your labour, here are some simple guidelines to help ensure that improving your home does not become a pain in the back:

Lifting and carrying

Always lift heavy weights extremely carefully. Approach them slowly, getting a firm grip, bend your knees and keep your back straight, taking the weight with your legs and not with your lower back. Always keep the load close to your body and try not to pivot on your legs but turn your whole body. If you have to move heavy loads, either get help or use a wheelbarrow. Most DIY centres now sell two wheel trolleys, which are a good investment.

Kneeling

It is always better to kneel on one leg rather than bending down repeatedly from the hips. If you suffer from knee problems or osteoarthritis use a cushion to kneel on. If you must bend, keep the lower back as hollow as possible.

Workbench levels

Your workbench should be a level that will allow you to work without bending forward from the hips. It is wise not to stand in front of your workbench for long periods at a time without a break.

Varying the task

Working constantly at one task means your movements are repetitive. This is the prime cause of strains and sprains. If possible, carry out short periods of activity on a variety of jobs rather than slogging away at the same one all day.

Keep warm

Chilled muscles are more easily strained. So keep yourself warm and covered. Wear several layers and take them off as you warm up.

Rest periods

However anxious you are to get the job done, it is sensible to take regular rest periods. A sit down with a cup of tea can make you feel better in the days to come too. Not taking a regular break is as bad for your back as continually working in the same position.

The morning after

If the next day you find that you ache you must rest and recuperate. Should the pain persist, consult your chiropractor and they will advise whether you should apply heat or ice packs to the area, or whether you require treatment.

Remember

Be sensible. Take simple precautions and do not work beyond your capacity. If you exercise and keep fit, you will be in much better shape for tackling all those DIY jobs.