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posture

Exercises you can Do at your Desk to Improve your Posture

It’s common knowledge by now that sitting at a desk all day can be harmful for our posture. For a lot of us, our day jobs involve being hunched over a computer or laptop, and we’re already feeling the negative impacts that can have on our general wellbeing and back health. Bad posture at your desk can result in the following:

  • Shoulder pain
  • Elbow pain
  • Hip pain
  • Knee pain
  • Neck pain
  • Migraines
  • Headaches
  • Back pain (upper, mid and lower)

Slouching and leaning over our desks make bad posture an easy (but damaging) habit to get into. Addressing your bad posture might seem like a lot of effort, but there lots of easy exercises you can do to take the pressure off and relieve some of that tension, and in-turn improve your posture too!

5 easy things you can do at your desk to improve posture

Tip 1: Keep your ears in-line with your shoulders

If you find yourself craning your neck forwards to see your computer screen, then your posture is way off and you need to try and start adjusting it. Your ears should always be inline with your shoulders, and often, this little adjustment can have a knock on effect to the rest of your posture too. So it’s a good exercise to ensure you keep this in check throughout the day.

Tip 2: Every hour, consciously reset your posture

It’s a good idea to set yourself a phone reminder every hour to reset your posture. Even if you start the day with best intentions, sat in your ideal body posture, in 45 minutes you might have already slipped out of it into bad habits. When your posture reminder goes off, bring your head back so it’s level with your shoulders, pull your shoulders back, push your chest out, straighten your spine and uncross your legs.

Tip 3: Head rolls

A head roll is a basic exercise where you let your head roll slowly from one shoulder to the other. The key is to do this slowly and gently, and to take deep, long breaths. When done right it can help relieve tension in your neck and shoulders, which gives way to a better and more relaxed posture.

Tip 4: Shoulder shrugs

Shoulder shrugs are another way to encourage your body to release tension and relax. Shoulder shrugs involve revolving your shoulders in circles – raising them up to your ears and then back down again. A lot of people who work with computers carry a lot of tension in their shoulders, so this can be a key exercising to unlocking better posture and feeling more flexible and relaxed.

Tip 5: Fingertips to toes stretch

A few times a day it’s good to engage your whole body in an all-over stretch. The fingertips to toes stretch involves stretching out as long as you can and focussing on engaging the whole body and all your muscles in the stretching motion. You can do this in your seat, by reaching up and back with your arms, and reaching forwards and up with your legs under the desk. Use this as a chance to reset your posture afterwards too.

wait before seeing a Chiropractor

Should you wait before seeing a Chiropractor?

Back pain can often be the result of an accident or injury (such as a strain or a sprain) but it can also pop up unexpectedly or gradually over time too. Whatever the cause for your developing back pain, it often occurs because something is off in the way your core muscles, spinal discs, spinal joints and nerve endings work together or move. It could be strain, inflammation or injury – but if the discomfort is causing you pain, and is affecting your day to day routine, you shouldn’t wait before seeking chiropractic treatment.

Having back pain can be a frightening and unnerving experience, and something you should never overlook. Many people simply brush off their discomfort and think that ‘rest and time’ is recipe enough to see the improvements they want. But doing nothing can in some cases make things worse, as you may end up increasing the strain, or worsening the injury.

Here are some types of back pain to look out for, when we would recommend chiropractic care. While you may think you need to simply strengthen your core or maintain good posture, it’s always best to seek advice and treatment from a professional.

You back pain began because of trauma or injury

If you’re experiencing back pain because of an accident or trauma, it may be something that needs to be worked on slowly by a Chiropractor. Often, in situations like this, something may have been knocked or put out of place, so a Chiropractor can help identify what happened, and begin treating back pain.

The back pain has been consistent and won’t go away

Any back pain that has been constant for more than a week or so, should be looked at by a Chiropractor. Sometimes we can experience slight back ache after exerting ourselves (trying a new exercise or moving house for example) but temporary soreness should usually ease up after a week or so. Constant pain that is frequent throughout the day is a sign that something is wrong.

The back pain is constant and seems to be getting worse

We often mistake pain for muscle ache. And whilst the natural function of our body is to slowly improve muscle issues over time (where rest and stretching can aid in recovery), if the pain is constant it may not be a muscle related issue.

If you feel the backache getting worse instead of getting better, it may not be muscle pain, it may be something else. If time is making the pain increase – you need to see a professional Chiropractor.

You feel back pain in resting positions

If you’re feeling pain when in resting positions (such as sitting or laying down) it can be a sign that something is wrong. It is also hard for us to heal properly if we’re missing sleep or losing out on rest because it’s difficult to get comfortable. A Chiropractor can help advise on this, so you can recover quicker.

You feel off balance and struggle with good posture

Any issues with balance and poor posture could cause you safety worries in all areas of your life. If standing straight or walking slowly is too painful or too difficult (because of loss of balance and a bad posture) then you need to resolve the issues quickly.

Improving your posture and the way you hold your body would be a good place to start, but people with back pain should always seek professional help from a Chiropractor.

dangers of heavy backpacks

The Dangers of Heavy Backpacks

Many people are under the assumption that backpacks are one of the more sensible and less-harmful methods of carrying items. The truth is, heavy backpacks are just as harmful as other alternatives (such as those with shoulder straps) especially if you’re over-filling them, and carrying around a backpack weight that is too much for your frame.

If you’re a regular backpack user and you’ve started to find yourself aching or experiencing strain in your back – it could be due to the backpack and the amount of weight you’ve been carrying with you. Good spinal health is vital for a healthy and active lifestyle.

Backpack dangers for children

Of course, when we think of heavy backpacks, we think of children heading off to school. Children are often at-risk from the damages that can be caused from a heavy backpack full of school supplies. They use them all week, throughout the school day. Most children walk to school, and walk between classes with their backpack on, and it’s during this time that carrying a heavy backpack can cause the most back damage.

Children are also unlikely to complain about their back problems –  as they have less experience of pain to compare their discomfort to. So, if your children are using backpacks for school, as their parent you need to be checking the weight of the backpack and the comfort of your child frequently. This is even more important if your children is likely to carry multiple books or digital devices such as tablets of laptops. It’s also important to teach your children how to wear their backpack properly, as many children will wear it in a way that ‘looks cool’ but might not necessarily give them the support they need.

Many Chiropractors see children throughout the year who experience strains in their muscles and joints, muscle aches, balance issues, posture problems and even misalignments due to backpack related injuries. They also treat children who experience sleeping issues because of backpack-related pain in their spine and hips.

Of course, these back issues can all be experienced by adults too, who may be having the same problem.

Backpack dangers for adults

For adults experiencing back pain from their heavy backpacks, the best preventative treatment is to reduce the weight you’re carrying, or find a new way of transporting items. In cities such as London, many commuters choose to use the small pull-along cases that many brands design for hand luggage on planes. These are usually small enough for most forms of public transport, but allow the same storage as a backpack (with none of the associated back pain).

If purchasing a new bag isn’t an option, make sure you’re carrying your items properly, and wearing your bag correctly too. You should always wear both straps of your backpack, and you should pull the bag tightly to your body so it isn’t bouncing or slouched. Try to also pack your bag mindfully, considering where items are placed and trying to centralise the heaviest things.

If you’re already experiencing pain and you need help, then chiropractic treatment is the best option for recovery. Chiropractic care will not only advise you on posture techniques, spinal manipulation, and recommend exercises to help you manage the pain, but they can also start the healing process to help you regain strength and confidence in your back once again.

Back damage can stop you doing all kind of activities and everyday tasks, so it is something you want to address and get a professional to look at, as soon as you recognise it.

technology is affecting chiropractic treatments

How Technology is Affecting Chiropractic Treatments

Visiting a medical professional can often be a chore, or something a lot of people dread days in advance. A lot of treatments and technology can seem scary and dated, and it’s especially daunting if you’re not familiar with the process, or what is being done.

However, for chiropractic care, technology is making treatments easier, quicker, and more accurate. This gives patients a better overall experience.

What technology are chiropractic treatments using?

For decades, chiropractors have performed spinal manipulation manually. They rely on touch, sensation and years of practise to bring positive results to their patients. With the introduction of exciting technology though, such as SpineTech Therapy, diagnosis can be quicker and more accurate, and results may be seen faster.

SpineTech Therapy has various sensors that scan and assess the alignment of the patient. The main sensor is called the Piezoelectric Sensor and it detects the motion of the spine and how the joins move together well (or in many cases, not well).

For a chiropractor, it does the ‘feeling’ for them, and can deliver a more accurate reading. It can show where the spine is fixated, if there is anywhere the spine is stuck. It can also detect if there’s any degeneration, and which joints require assistance and further examination.

Another technology advancement for chiropractors is called the INSiGHT Scanning Technology – which can help a chiropractor understand exactly what’s wrong in their patient’s spine. An incorrect diagnosis (at any stage of treatment) can often worsen the outcome – so it’s crucial to get everything right from the beginning. This piece of technology allows chiropractors to diagnose the underlying problem more accurately.

An evolution of chiropractic technology

For many people in the industry, new technological advancements like these will mean visiting the chiropractor is easier, simpler and the level or assessment is higher too. It means that those experiencing neck pain or back pain can now seek safer and more detailed treatments and mean that manual therapies and spinal adjustments are not always needed.

It’s an evolution in technology that will change the way the industry works, and how patients are seen and treated.

correct your posture

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

Carry 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.

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?

Why do Flat Feet Cause Back Pain?

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

woman doing yoga stretch

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.

Self-Treat Back and Neck Pain

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.

close shot of woman neck

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.

Treating Neck Pain

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.

image of man stretching

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

image of a physio rubbing someones back

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 reasons to see your local chiropractor Read more