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How to Correct your Posture

If you find yourself experiencing back pain or dull aches, it could be your back posture that needs correcting and adjusting. Good posture is the key to good back health, and yet so many of us fall short of what’s recommended. You might also suffer from poor posture for other reasons, such as hunching your back whilst driving. Below are some tips to help you improve and correct your posture:

See a Chiropractor

Of course, one of the most effective things you can do to improve your posture is to see a chiropractor. It’s a chiropractors job to recognise any issues in your posture and also identify any reasons why these problems may have occurred over time. They can recommend exercises and stretches for you to carry forward at home, as well as inspecting and analysing your back and seeing where and what is most affected.

Make time for stretching and meditation

In the morning or evening, make time for stretching or meditation – two things that can slowly help correct posture. These activities can help you warm up your muscles, become more flexible, and gain more confidence in the way your body moves. The more supple and flexible your body is, the more you’ll be able to improve your posture.

Recognise when you’re slouching, and correct yourself

One of the biggest indicators of bad posture, is slouching. Most people slouch all the time, throughout the day, and it’s an easy habit to fall into. If you take a look around, you’ll probably see people slouching as they walk, or people slouching over their phone, or even slouching into their seat (for example on a train or in the car).

A good trick is to recognise when you slouch the most, and make a conscious effort to correct yourself. When you’re on your phone, hold it to eye level, so you don’t need to bend to look at it. When you’re walking stand up straight, or when you’re sitting straighten your back and sit upright. Simple corrections like this can make a big difference.

Sleep comfortably

You may find yourself slouching or having bad posture because your body is compensating for a bad night’s sleep. If you wake up with back ache, it’s easy to slouch or adjust your posture to compensate for the pain. Instead, try and work out what is preventing you from sleeping peacefully, and aim to resolve it. You may need a softer mattress, or a firmer one, or maybe more supportive pillows for your neck.

Work from a better position

You spend most of your day at work, so correcting your posture during working hours is really important, especially if you want to see an overall improvement. Posture isn’t just something to take into account when stood up – posture is important when sat down too. A quick solution, is to purchase simple posture

Why do Flat Feet Cause Back Pain?

Back pain is an extremely common condition and in many cases, the cause is unknown. From posture and alignment to activities we carry out on a daily basis, there are many reasons why back pain is a growing problem affecting 1 in 10 people.

Ongoing lower back pain can be debilitating, causing emotional distress and forcing sufferers to take time off work. Despite this, it is still an often overlooked condition and GPs struggle to find the root of the problem or prescribe the best treatment. Medication such as painkillers simply masks the problem rather than treating the underlying cause.

Read more

4 Ways to Self-Treat Back and Neck Pain

It’s estimated that eight out of ten people will suffer from back or neck pain throughout their lives, with many of these suffering chronic discomfort. While medication and painkillers can help to alleviate the symptoms of such maladies for some people, they’re by no means a cure-all solution.

If you’re one of the unfortunate souls for whom taking painkillers just doesn’t seem to help, or for whom constant medication is an unattractive option, here are four alternative ways in which you might be able to address the root cause of the problem.

1. Stretch it out

Much back and neck pain arises from stiffness and tightness in muscles and ligaments. Conducting a series of stretches and movements on a regular basis (every morning before showering and every evening before bed, for example) can increase the flexibility of your joints, thus providing pain relief and reducing the chances of suffering a recurrence of the complaint in the future. If you have a willing partner to hand, gentle massaging is another great way to self-treat back and neck pain.

2. Change your diet

Did you know 70% to 80% of the discs in our spinal column consist of water? For that reason, it’s imperative you stay hydrated throughout the diet to replace these vital fluids and minimise tension on your vertebrae. Meanwhile, magnesium is well-known for its abilities to help relax strained or sprained muscles, so increasing your intake of magnesium-rich foods (such as fruit and vegetables, soy products and whole grains) can help to alleviate back and neck pain, too.

3. Take to the pool

The therapeutic effects of exercise in general should not be underestimated, and swimming in particular poses an attractive method of easing stiffness and reducing inflammation of sore muscles and joints. Be careful to choose a stroke that doesn’t cause severe discomfort and avoid over-exertion – breast stroke or backstroke can be very effective, since they avoid minimal movement of the neck. For best results, find a heated pool.

4. Adjust your posture

We often think of pain arising from an injury or accident, but much of the time chronic aches and pains are simply the result of poor habits. More than half of back pain sufferers report that they sit down for the majority of their working day – if that sounds familiar, consider purchasing or requesting a lumbar support chair for the office (and perhaps for the car, as well). Meanwhile, choosing a mattress that’s right for you will minimise any exacerbation of the issue overnight.

See a specialist

While these home remedies may help to take the edge off your back and neck pain and even reduce its long-term impact, there’s simply no substitute for the advice and treatment of a trained professional. At CW Chiropractic, we have years of experience in identifying and treating a multitude of back and neck pain complaints. To see how we can help you, get in touch today.

4 Causes of Neck Pain and How to Treat Them

Neck pain or ‘a stiff neck’ is relatively common, and some people can suffer from repeated episodes of intense pain. You might feel pain on just one side of the neck, or feel tense in the whole of the neck and shoulders. The intensity of the pain can also vary from person to person depending on the cause of it – you may feel a sharp pain when you turn your head, or it may be a dull, persistent ache. Neck pain can have an impact on everyday life, and if it doesn’t go away in a couple of weeks you should seek treatment.

The best way to treat neck ache is to prevent it from ever returning by understanding the causes. Most neck and back pain is caused by factors of a modern lifestyle, so once we are aware of them we can do our best to carry out preventative treatment. Here are four common causes of neck pain.

  1. Text neckman twisting his back texting

As the smartphone becomes a permanent extension of the body, it seems it is having a negative impact on the neck and spine. Constantly looking down to text and use a phone puts extra pressure on the neck and upper back. Poor posture during smartphone use is starting to cause problems for younger patients who shouldn’t yet have neck or back issues, according to experts – The Daily Mail has reported the younger generation could be plagued by text neck.

  1. Injury

The most common neck injury is whiplash, which is often the result of a car accident. A neck sprain or strain can cause intense pain for a short period of time, and some injuries can last for months. You can also acquire a neck injury from a fall or a sports related accident.

  1. Bad posture

An incorrect sitting or standing posture can also lead to pain in the neck. If you sit for long periods at a desk staring at a computer, you may experience neck or back pain at some point. Make sure you don’t slouch in the chair and that screens are level with your eyes so your neck isn’t in an awkward position.

  1. Sleeping in an awkward positionwomen sleeping in a bad position

Sometimes a person may wake up with a stiff neck when they were fine the day before, which indicates the problem has occurred during sleep. Try not to sleep on your front and don’t twist the neck while in bed. You should also make sure your pillows aren’t too high which can cause the neck to be at an awkward angle.

Neck pain is a real pain in the neck…excuse the pun! Visit our chiropractors today to try manual therapies and relieve the pain.

Best Ways to Correct your Posture

All of us are guilty of neglecting our posture and holding positions which are bad for our backs. Whether it’s slumping over a computer or tablet, or walking with too many heavy bags, we should be taking an active role in trying to correct our posture. Sitting, standing or lying in a bad posture on a regular basis can cause long term problems, especially as you age.

If you know that you don’t always sit up straight or properly look after your back, then it’s never too late to try and correct your posture. Maintaining a good posture has many benefits for the body and mind. It keeps all of your bones and joints in correct alignment, which ensures certain muscles are not put under too much pressure. The risks of poor posture include ongoing neck and back pain which can also affect the hips and knees.

Follow these top tips from our qualified chiropractors to try and correct your posture and avoid discomfort.

Image of bad bag carrying postureCarry weight evenly

If you carry a handbag or a briefcase most days, then you could be jeopardising your posture. Constantly carrying a weight on one side of the body and pull certain muscles and joints out of alignment without even realising it. Aim to carry all weight evenly, for instance with a rucksack which equals the weight over both shoulders.

Change your position

Today’s sedentary careers and lifestyles are thought to be to blame for the global epidemic in back pain. Our bodies were not designed to sit still for long period of time, so if you sit behind a desk all day make sure to change your position regularly. Try and get up every twenty minutes and have a walk around to work your muscles, and stretch out when needed.

Take care of your neck

Pain in your neck can throw your whole body off balance, and it is usually caused by repetitive actions. Continually looking down at a smartphone is bad for your neck and because everyone does this regularly, it is hard to persuade people to forget about their phones. Another bad posture deed is holding a phone between your ear and shoulder, so try not to cradle a handset.

Postural correction

If you really want to take steps to improve your posture, and in turn improve your health and wellbeing, you can visit a chiropractor for a postural assessment and correction. A back specialists, chiropractors can evaluate a person’s posture and identify what is out of balance before recommending any treatment. Patients will understand what causes poor posture and learn the best ways to stand and sit.

Everyone is guilty of poor posture sometimes, so why not correct the problem before it turns into a long term issue?

How to Maintain Good Posture

You probably remember as a child being told to “Stop slouching in your chair!” and to “Stand up straight!” At the time it was irritating, but all those years later you’re starting to realise the importance of a good posture.  Poor sitting and standing habits can cause muscle tension and over time, create discomfort and chronic pain illnesses. Bad posture takes a toll on the whole of your body – your spine, neck, shoulders, hips and knees. Actively maintaining a good posture and trying to correct common habits can really help long term health. Read more

Why you Should see a Chiropractor

If you’ve never been to a chiropractor before, you may not see why it is necessary. Anybody can improve their body with chiropractic care, whether you’re a senior citizen with back pain or an athlete trying to enhance performance. You also don’t need to experience ongoing back pain to visit a chiropractor, which is a common misconception.

Chiropractic is a type of complementary and alternative medicine, which means you can try out a chiropractor as well as taking conventional medication for your symptoms. This type of alternative medicine involves the manipulation of the spine and other manual therapy techniques to realign the body – which can relieve pain and reduce symptoms of other conditions.

Here are some reasons why you should see your local chiropractor. Read more