Carers mind your posture, care for your backs.

The Reading Chiropractor cares for carers!

By 2037, it’s anticipated that the number of carers in the UK will increase to 9 million, and three in five of us will be carers at some point in our lives.[1] For many carers physical activity such as lifting is a significant part of their daily routine. However, not all carers will be aware of their back when looking after someone.

New research from the British Chiropractic Association showed that lifting and carrying can trigger back pain for more than half (55%) of people in the South East, and this number could even be higher for those carers who are often putting additional stresses and strains on their bodies.

Although paid carers may receive training on how to protect their backs during the physical aspects of their work, many unpaid carers, of which there are 6.5 million in England and Wales[2], may not receive any training or information about back care.

To coincide with Back Care Awareness Week (5 – 9 October) The British Chiropractic Association (BCA) The Reading Chiropractor has developed the following simple tips for all carers to help them whilst they’re helping others.

back care awareness

back care awareness

 

 

 

 

Golden rules for carers

  • Think ahead – assess each situation and look for the best and easiest way to achieve the desired result, this may mean using any available equipment whether it be for specialist lifting or a simple sack barrow for moving boxes of supplies.
  • Follow the weight – always try and face the direction in which you want to carry any weight – your body is strongest when you are square on to the weight.
  • Take care when lifting – never lift while twisting from the waist.  Bend your knees, try to have a relaxed, straight back and if possible, brace your abdominal muscles. For added stability make sure that your feet are about a shoulder width or more apart before lifting.
  • Supportive shoes are essential – wear good, soft-soled shoes that are supportive and have a good grip on the ground.
  • Take regular breaks – if doing a repetitive task, take a break every 20 minutes and do some simple stretches to relax your muscles.
  • Ask for help – if in a home setting looking after a relative or friend there are many local agencies and charities who can assess and advise on what equipment or help you may need. Don’t carry on putting your body at strain. Explore all avenues of assistance. If you are provided with any equipment, make sure you are given training on how to use it.
  • Ask for training – if in a formal setting make sure you have been properly trained in good lifting techniques and on any equipment you are using.

Carers – Straighten Up

David Woodhouse from The Reading Chiropractor comments:

Carers spend long periods of time on their feet and put a lot of strain on their bodies, from lifting and assisting the person they are caring for, to moving equipment. Even though our bodies are very well adapted to a variety of tasks, carers need to be particularly careful not to overload themselves and put their backs at risk.”

“Formal care settings should have lifting and moving equipment available and staff should always make sure that they have been trained in the proper use of all equipment. Home carers should make sure they receive home assessments for the person they are caring for as equipment can often be loaned out – this will require appropriate training for proper use.”

 

The Reading Chiropractor recommends a very simple three minute exercise routine entitled ‘Straighten Up UK’ from the British Chiropractic Association (BCA) has developed which is really easy to incorporate into daily life to help strengthen the spine and improve posture. The exercise routine can be accessed on the BCA website here: http://bit.ly/straightenupuk

[1] https://www.carersuk.org/news-and-campaigns/press-releases/facts-and-figures, and https://carers.org/about-caring

[2] http://www.carersweek.org/about-us/about-caring

Article from the British Chiropractic Association

Back Pain a growing problem for workers in the South East.

Workers in the South East slacking when it comes to back pain

Office man suffering back pain

As part of Chiropractic Awareness Week (11 – 16 April) the Reading Chiropractor is urging workers to do more to protect their backs, both in the office and at home.

New research from the British Chiropractic Association (BCA) reveals that over a quarter (28%) of workers in the South East admit to taking no proactive measures to help prevent back or neck pain. Despite this, almost one fifth (19%) of people in the region who have suffered from back or neck pain said work can trigger it, and four in ten (41%) have had to take time off work because of their pain.

The BCA found that 40% of workers in the South East who have suffered from back or neck pain said that sitting in the same position whilst working for long periods of time contributes to their pain. Additionally, those working remotely often don’t have a back-healthy set up, with almost a quarter (24%) admitting to primarily working from the sofa.

David from The Reading Chiropractor comments: “The reality of modern working lifestyles means that many more workers are often spending long days in front of a computer screen, either in the office or working remotely and not doing enough to prevent serious strain on their backs. Whilst it may be tempting to do work from your sofa or bed when working from home, poor posture means you could be putting even more strain on your spine. However the good news is there are several simple steps you can take and I would encourage all workers in the South East, particularly office workers, to follow these to minimise their risk of work-related back pain.”

David has developed these top tips to help people protect their backs wherever they are working:

  • Be computer compatible: Make sure the top of the screen is level with the eyebrows and the chair is tilted slightly forward, allowing for the knees to be lower than the hips and the feet to be flat on the floor.
  • Sit up straight: Relax when sitting into your seat, making sure you have your bottom against the seat back with your shoulder blades touching the back rest of the chair. Keep arms relaxed and close to the body and place on the desk when typing.
  • Take regular breaks: Don’t sit for more than 20-30 minutes at a time – stand up to stretch, change position and walk around a little. If you struggle to get away then take time to gently massage the back of your head and neck as this will help to improve posture and reduce back pain by promoting balance, strength and flexibility in the spine.

If working from home:

  • If possible, designate a specific area in your home for working and always work at a table, sitting on a chair, rather than on the sofa or in bed.
  • If you don’t want to invest in a computer stand, place sturdy books, for example copies of the Yellow Pages under your laptop so that you can adjust the level of the screen to fit your eye line.
  • Use a detachable keyboard and mouse whenever possible, as this will ensure that your movement is not restricted and you are not placing unnecessary strain on your back.
  • An easy way to ensure that you get away from your desk and take regular breaks is to set a loud alarm in another room. When making phone calls, take the opportunity to get up from your desk and move around as you talk
  • Embrace the privacy of working from home by doing regular stretches. The BCA has developed a series of simple exercises to improve posture and help prevent back pain. Please see the BCA website for more information: http://bit.ly/straightenup

Enquiries

Reading Chiropractor

Reading Health Centrebca_member_horizontal_1

61 Castle Street

Reading

RG1 7SN

0118 9 39 40 40

 workers chiropractic back pain

The research was carried out on behalf of the British Chiropractic Association between 27/01/2016 and 02/02/2016

Rory McIlroy getting his chiropractic adjustment!

Another top level sportsman feeling the benefits of chiropractic care, as offered by the Reading Chiropractor. It’s all about Performance optimisation.

 

Rory McIlroy’s New Nike Commercial Shows Him Getting his Chiropractic treatments….Watch the video at the 43 Seconds mark.

Its Masters Week on the PGA Tour and may possibly be the biggest week in all of golf this year. Rory McIlroy’s launched his new Nike commercial on Monday and it is intense as ever! 

This short 1 minute video shows what being a professional golfer involves, including intense training, practice, physical fitness, mental fitness and a trip to your chiropractor. Chiropractic treatment is a vital part of many professional athletes regime, to help optimise performance, to aid during injuries and to maintain peak physical ability in an attempt to avoid injury.

Check out the 43 second mark….. Rory McIlroy Getting Adjusted!

The commercial’s tag-line? “The chase. If it tasted good, everyone would do it. #EnjoyTheChase”

Mcilroy Chiropractic

enjoy the chase

http://circleofdocs.com/rory-mcilroys-new-nike-commercial-shows-him-getting-adjusted-watch-the-43-second-mark/

To help raise public perception of the profession, Zach Johnson and Jordan Spieth have individually agreed to participate in the Foundation for Chiropractic Progress (F4CP’s) targeted ad campaign, “Champions of Chiropractic,” which showcases high-profile celebrities and their DCs endorsing chiropractic care. With growing evidence on the dangers of short and long-term pain medication, the chiropractic profession is the largest health provider group offering non-pharmaceutical care with a record of cost savings and high patient satisfaction scores.

read more about golf and chiropractic here: http://www.reading-chiropractor.co.uk/blog/2015/08/06/zach-johnson-2015-british-open-winner-relies-chiropractic-care-optimal-health-athletic-performance/

Why a walking workout is good for your body.


Young woman running

At the Reading Chiropractor we are strong believers in helping you to help in getting yourself better.

Advice is key in all that we do, and we often recommend walking as a great form of exercise. It helps by: maintaining mobility, keeping bones strong, joints mobile and improving cardiovascular fitness, losing weight by burning calories, maintaining tone. Walking is a simple, cheap and easy form of exercises which most of us can do.

We recommend you aim for 15-20 minute walks, 2-3 times a day.

 

 

Read more about this in this article printed in the Daily Mail. click here:

Why a walking workout is good for your body

by ROBINA DAM, Daily Mail

As a nation of largely sedentary workers, we take less and less exercise. Yet one of the most simple forms is also the most effective – walking.

There is now evidence to suggest that regular brisk walks could be as good for us, if not better, than strenuous jogging.

WHAT DOES WALKING DO TO YOUR BODY?

Regular walking, like most aerobic activities, is good for you because cardio-vascular exercise strengthens the heart and lungs, increasing overall fitness.

Together with diet and other exercise plans, it can also help with weight loss and tone up muscles.

Dr Craig Williams a sports science lecturer at the University of Exeter is a firm believer in the benefits of walking, and says: ‘It can improve muscle endurance as well as muscle strength, especially in the lower body.

‘It is good for bones and improves the body’s cardiovascular system. It also helps boost circulation.

‘Power-walking – keeping a brisk pace at moderate to high intensity – can burn the same amount of calories as jogging or running. So it is useful for helping with weight loss.’

And, he adds: ‘Because it is low impact, it does not have the same potential for injury as jogging. Yet it can offer all the benefits.’

Marcus Davis, an osteopath with the Harley Street Back Centre in London, agrees. He says: ‘Walking helps to drain the lower legs of excess fluid and can help prevent varicose veins through the pumping action of the calf muscles.

‘The increased supply of oxygen exercise promotes also gets rid of the waste products in the tissues.

‘And because more people are able to walk at a consistent speed than run, it is a more beneficial form of tissue-cleansing, particularly for the over-50s, for whom jogging can actually cause more problems.’

‘Walking is also better for the spine than running, as it puts less stress on the discs. Yet we were designed for constant movement, not sitting in cars or in front of computers, which causes negative pressures on our spinal cord.

‘Regular walking is excellent for spinal discs, which receive minerals and vitamins through the pumping action it causes.

‘And the best thing is that you can see results from walking reasonably quickly – although it depends on each person’s individual level of fitness, age and how often and fast they are walking.’

HOW OFTEN SHOULD YOU WALK?

Government health recommendations are for us to exercise for 30 minutes daily, for a minimum of five days a week. But you can split the walk into a couple of 15-minute journeys each day or make up for lost time with an extra-long walk at the weekend.

Getting off the bus earlier than you would normally, ‘walking up a flight of stairs instead of taking the lift or even a brisk walk around the block for ten minutes in your lunch break contributes to your daily walking.’

HOW TO KEEP IT UP

‘When you walk, just like any other form of exercise, your body has a chemical release of serotonin, the natural feel good chemical.

‘There is also the release of endorphins, which are happy hormones, which is why people feel on a natural high at the end of an exercise session. Remembering how you feel should be an incentive for you to keep it up.’

To read more about the benefits of walking, click here:

http://www.dailymail.co.uk/health/article-122898/Why-walking-workout-good-body.html