Low back Pain

National Gardening Week with Camden Chiropractic – Chiropractor Camden

It’s the Royal Horticultural Society’s National Gardening Week from 13th – 19th April. This national celebration of gardening, coinciding with a week of wonderful weather, will certainly encourage both the novice and seasoned gardener out amongst their lawns and beds. National Gardening Week with Camden Chiropractic – Chiropractor Camden and whatever task you are looking to undertake in the garden, follow our simple advice to keep the focus away from aches and pains.

Warm Up
– Don’t wear clothes that are tight or could constrict your movement.

– Gardening is like any other exercise; you need to warm up first. Don’t go straight into heavy garden work; start off with lighter jobs as this will lessen the chance of muscle strain.

Using a ladder
– When using a ladder or steps, make sure you are always facing them, keeping your shoulders, hips and knees pointing in the same direction. Keeping your spine neutral is important to prevent injury.

– Rather than leaning or reaching, move the ladder or step regularly to keep up with where you are. Grasping or reaching further away from the body increases the forces acting on your spine, the closer to your body they are the less force they exert.
– Any kind of ladder must be firmly and safely planted in position and, if possible, have someone else there to keep an eye on things.

Clever spring pruning
– Get as close as possible to the things you are pruning and avoid overstretching to reach the area you are dealing with.
– Invest in some long handled secateurs to reach plants and bushes that are beyond normal reach.

Take a break
– Vary your activity by spending no more than 20-30 minutes on any one thing and make sure you take regular breaks.

Plan ahead
– If you are planning a trip to the local DIY store to buy heavy items such as cement or gravel, buy smaller bags rather than one big bag as they are easier and safer to carry.
– If you do buy heavy items, use a trolley and if on your own, ask an assistant at the store to help you.
– If buying things like compost, sand or gravel in bulkier amounts, shovel the contents of the large bags straight into smaller containers or wheelbarrow from the back of the car.
– Don’t lift with your arms straight out, keep the elbows bent and to your side to minimise the stress on your back.

We have certainly seen an increase in gardening related injuries over the last few weeks since the weather has improved. Now that National Gardening Week with Camden Chiropractic – Camden Chiropractor is in full swing keep these simple tips in mind when you are out enjoying yourself in the sunshine.

Start your journey to better health today.
Realise your full health potential with Camden Chiropractic – Chiropractor Camden.
Your premier Chiropractor in Camden Town.

Part of The SYMA Therapies Group

Lifting and Carrying with Camden Chiropractic

Watch Your Posture: Lifting and Carrying with Camden Chiropractic – Chiropractor Camden offers advice to keep you standing tall.

Our bodies are very well adapted to a variety of tasks, but we need to be careful not to take advantage of this and push our bodies to breaking point!

Lifting and Carrying with Camden Chiropractic.

 Face the direction in which you want to carry the weight. Always lift using a relaxed, neutral and straight back. Make sure your legs are at least your hips’ width apart with the knees bent. Keep your head and shoulders directly above your waist and keep the weight you are carrying as close to you as possible – avoid twisting.

 

 Avoid bending from the waist, which increases the stress on your lower back. Never keep the knees straight, as this will lead to over-stretching and damage to your back and never lift while twisting from the waist. Try and lift with a ‘broad base’ i.e. your feet about shoulder width apart or more. This will make you more stable.

 Make sure you balance or secure the weight before you start moving. (It is easier to carry a bowling ball in a bowling ball bag than in large cardboard box where it can roll around.)

 Putting the weight down can often cause just as many injuries as lifting it up. If possible, put the weight on something waist height rather than the floor. If you do have to put it on the floor, try and keep you shoulders hips and knees pointing in the same direction, have a ‘wide base’ and bend your knees rather than your back

 Loading a weight into a car or van is difficult at the best of times, so it is even more important to use the best technique possible. If you have been sitting in the car/van for a while, go for a short walk to loosen your muscles and joints before lifting. Having lifted the weight, rest it on the bumper where possible and then push it into the vehicle, keeping your back straight and your knees bent. Always put lighter objects in first, pushing towards the back, so that it is not too strenuous to push them in or to pull them out when you reach your destination.

 Never lift and then twist and avoid the temptation to straighten your legs. This is just as important when taking bags or boxes out of the vehicle.

 When putting your baby into the car, hold the baby close to you as you move towards the vehicle. Keep your back straight and only bend your knees when you have got as close to the car seat as possible. Only at this stage should you reach out to put the baby in the seat. If you’re carrying the baby in a chair, rest the chair on the edge of the car seat, then manoeuvre it into position within the car, keeping your knees bent and back straight.

These are simple and easy to do tips that will help limit the chances of injuring your back when Lifting and Carrying with Camden Chiropractic. If you have any pain or restricted movement in your spine do not hesitate to contact Camden Chiropractic who will carry out a complete assessment to get to the bottom of your issues and if appropriate help alleviate them.

Start your journey to better health today.
Realise your full health potential with Camden Chiropractic – Chiropractor Camden.
Your premier Chiropractor in Camden Town.

High Heels and back Pain Chiropractor Camden

Well-heeled?

High heels and back pain Chiropractor Camden Elizabeth talks about new research that has found that when a woman puts on a pair of high heeled shoes she is putting an incredible strain on her joints leading to possible long term joint issues. The research carried out at Stanford University, USA  found that high heeled shoes, along with additional weight, may contribute to an increased risk of osteoarthritis.

When standing barefoot, the perpendicular line of the straight body column creates a ninety degree angle with the floor. On a two-inch heel, were the body a rigid column and forced to tilt forward, the angle would be reduced to seventy degrees, and to fifty-five degrees on a three-inch heel. Thus, for the body to maintain an erect position, a whole series of joint adjustments (ankle, knee, hip, spine, head) are required to regain and retain one’s erect stance and equilibrium.

The slope or slant of the heel, rear to front, is called the ‘heel wedge angle’. The higher the heel, the greater the angle. On the bare foot there is no wedge angle.

High heels and back pain Camden Chiropractor – Tim Hutchful, Chiropractor Camden and member of the British Chiropractic Association comments on the posture implications of wearing high heels:

“Our feet carry all of our weight and the shoes we chose have a lot to do with the way we walk and the pressure we put on the rest of the body. Feet need a surface which allows them to bend, grip and roll as you walk, which is difficult to do when constantly wearing heels. It would seem sensible to wear high heels only in moderation and look to lower the heel height you wear in order to avoid too many problems”.

Top tips for walking in heels:

o Tense your pelvic floor muscles

o Keep your head upright and don’t stick your chest out

o Put your shoulders back and chest in

o Spread weight evenly over the whole shoe when walking

o Don’t walk too fast, be elegant

Easing Neck and Back Stiffness – Chiropractor Camden

How to ease back and neck stiffness by your local Chiropractor Camden

Are you waking up each day with stiffness of neck and back? It is no a pleasant experience and can ruin your day from the onset. There are numerous reasons why you might be stiff. Your pillow may have been too firm, too high, or too low. You could have fallen asleep while watching TV and your head tilted to one side. Maybe you were using the laptop or iPad for too long. And perhaps, it could have been from an accident, such as whiplash or a fall. Here at Camden Chiropractic Chiropractor Camden we will talk you through steps to help alleviate your stiffness.

According to certain studies, Chiropractic, the art of manipulation of the spine to alleviate problems, and rehabilitative exercises that are used to treat patients at Camden Chiropractic – Chiropractor Camden are effective in treating stiffness. Generally, the aim is to increase the flexibility and strength of your neck and back muscles. Because aside from stiffness of neck and back, weak neck muscles can cause fatigue, irritability, headaches, and loss of sleep. Your core muscles, the hip, the back, and the abdominal muscles, also play in on this. Non-use of these core muscles, can lead to back stiffness.

Certain simple exercises can be carried out each morning. These exercises, based on Chiropractic studies, have been proven to increase flexibility and strength of your neck muscles; thereby, reducing stiffness. These exercises are incorporated as part of any treatment plan at Camden Chiropractic – Chiropractor Camden.

If you have tightness and pain at the back of your neck you could try cervical flexions. Tuck your chin in, and flex you head forward attempting to touch your chin and chest. Repeat this 5 times.
If you have stiffness of neck on the sides, perhaps after leaning your head to one side for 10-15 seconds, you could also try lateral flexions. Bend your head so that your left ear and left shoulder touches. Make sure not to rotate or turn your head while doing this. Hold the position for 10-15 seconds. Perform on the other side and repeat for 5 times.

If the base of your neck is the problem, you could try cervical rotations. Turn your head to one direction as far as it will go reaching for the shoulders. Make sure not to raise your shoulders. Perform on the other side and repeat for 5 times, make sure you do not cause pain when doing these movements.

For stiffness in the back, there are also several simple exercises that you can do. According to several prominent clinics, the pelvic tilt and the spinal twist are suggested exercises to relieve back stiffness. To perform the pelvic tilt, lie flat on the floor with knees bent and with each exhalation, contract your abs and move your belly toward the floor. To perform the spinal twist, sit up straight on a chair, fold your arms over your chest and twist your torso to one side.

Simple exercises coupled with Chiropractic are a good way to relieve daily nuances like stiffness of neck and back. The relief gives you piece of mind and a heightened sense of well being as you are no longer daunted with the pain and the inflexibility of your neck and back. If you suffer any of the symptoms mentioned don’t hesitate give Camden Chiropractic – Chiropractor Camden a call today to book an appointment.

‘Most patients come to us in pain, and stay when they realise their full health potential through Chiropractic’

Start your journey to better health today.
Realise your full health potential with Camden Chiropractor Clinic.
Your premier North London Chiropractor.

Leg pain while walking – Claudication

So after a long abscence the Camden Chiropractic blog is back! With a new and improved website that is easier to use and get information about the clinic and Chiropractic. www.camdenchiropractic.co.uk

This week I have had a number of interesting patients in and two cases with the same issue and unusual symptoms of Neurogenic claudication causing leg and back pain. This caused them both leg pain while walking and also in one case severe back pain.

Claudication

Neurogenic claudication  is the medical term to describe the symptom of pain that comes on while walking. This pain can often be dispersed over a variety of poorly defined areas in the lower back and legs. In the instance of one patient the pain experienced was in the lower back with the sensation of ‘heavy legs’ while walking.

Causes

Neurogenic claudication is caused by damage to the nerves, namely the spinal cord and the nerves that exit at each level known as the nerve roots. The pressure on the nerves is caused by narrowing of the spinal canal called spinal stenosis, this in turn can be caused by a number of different factors, osteoarthritis (wear and tear) on the spine can cause pressure on the nerve or even a slipped disc (disc protrusion) that pushes on the nerves. Some people have a narrow spinal canal which can leave them more prone to these issues. Commonly patients with these problems are over 60 years old and can be caused by ageing where the ligaments of the spine can calcify and thicken with age as well as the bones and joints.

Diagnosis

Commonly in patients with neurogenic claudication, leg pain while walking will occur but if they bend forwards from the lower back this eases their pain. This is due to some of the pressure on the nerves being eased in this position. Sitting can also ease the pain as again this stretches the spine opening up the spaces between the vertebrae. There are two types of claudication, neurogenic with nerve compression and vascular, where narrowing of the arteries causes a reduced blood flow. I won’t go into too much anatomical detail of vascular claudication as that is a subject on its own, however a bike test is the test that would distinguish between the two causes.

A physical examination, full case history and possible further tests that may include an MRI or CT scan or vascular testing may be performed.

Treatment

Treatment is dependant on the person and symptoms. Initaly treatment is conservative such as Chiropractic care. At Camden Chiropractic this would usually involve relieving muscular tension in the surrounding soft tissue, mobilising the lumbar spine and relieving pressure and inflammation on the lumbar spinal nerves through a variety of mobilisation and manipulative techniques.

If this is ineffective steroid injections or surgery may be the next step, however we do all we can at Camden Chiropractic to prevent the need for this.

If you think you may have symptoms of claudication or any back related issues, please don’t hesitate to contact Camden Chiropractic, Camden Town, London on 07592 399 551.

 

Alex