Like many of us, I felt a little sad when watching the London 2012 Closing Ceremony, overcome by a feeling of 'what next?'. This, together with a recognition of the fact that I will never be an Olympic athlete (unless they start a 'veteran's category'!), left me feeling a bit blue. However, it is important not to dwell on the negative. As one of the Gold medal winners pointed out, whilst there is a huge anti-climax felt after striving to achieve success for the last four years, it is essential to move on. After a few days rest I'm sure the athletes will start their training for Rio 2016! What is inspiring is the recognition that we need to be encouraging our youngsters into the world of sport and exercise. Recent research carried out by Mintel found that 1 in 3 youngsters are suffering from back pain at any one time; reflecting the research carried out by the British Chiropractic Association in 2008 which revealed that 45% of children had suffered from back pain by the time they were 11! With nearly half of 6-15 year olds spending the majority of their spare time watching TV or playing computer games, it is likely that this lack of exercise may well contribute to their back pain. So, I hope that we will continue to encourage our kids to get involved and participate in sport. It will doubtless make us a healthier, fitter nation and hopefully will ensure that we can repeat the success of London 2012 in Rio! I smiled the other day when I was told the tale of someone's 3 year old granddaughter, who has decided that she is going to practise her swimming 'really hard' so that she can get 'a shiny 'Lympic medal'. However, she won't wear her 'scruffy tracksuit' when she takes her place on the podium, but will wear her favourite party dress - after all, 'it IS a very special occasion!'.
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There's no doubt about it, ranking third in the official medals table, Team GB is storming ahead at London 2012. We've got a clutch of golds, excelling in a number of different events - athletics, rowing, cycling, clay pigeon shooting, gymnastics - and a number of no-less worthy silvers and bronzes. Obviously, any athlete will have dug deep and trained exceptionally hard for many months, if not years, in order to achieve these stupendous results. What impresses me are the 'older' athletes, who might have been considered 'past it' or 'too old' to be a serious medal contender. Whilst 35 may not seem old to the majority of us, in the world of sports it would be seen as a serious hindrance. However, the likes of Chris Hoy (36), Greg Searle (40), Katherine Grainger (36), Mary King (51), Ben Aislie (35) and Beth Tweddle (27 - old for gymnastics!) have proved the ageist cynics wrong. This Olympic performance is even more fitting in 2012 as it the European Year for Active Ageing. Emphasis is being placed on staying fit and active even as we get older, following the premise of 'use it or lose it'. The benefits of gentle, regular exercise (ok, maybe not to Olympic levels!) are well known - helping to keep the joints supple and the muscles strong, and improving the function of the cardiovascular system are just some of the more obvious ones. I recognise the fact that I won't be making my debut at Rio 2016, even if I used to be pretty quick over the 100m, and wasn't too bad at the high jump or long jump, and could hold my own as stroke in a lightweight pair. However, watching the Olympics has certainly inspired me to keep active - even if my knees are beginning to get a bit crunchy. Hopefully, some of my patients are similarly inspired and will realise that with a bit of TLC and loosening up on the chiropractic bench they might be able to stay fit and active for a little bit longer. Things are hotting up at the London 2012 Olympics. Only a few more days until the Opening Ceremony... This week, the doors of the Athletes Village will open. Athletes and their support teams from 204 countries will start arriving. And, for the first time, chiropractors will be there! Within the Athletes Village is the state of the art Polyclinic. Open 24 hours a day this multidisciplinary clinic is kitted out with some of the most sophisticated equipment in the country and staffed by highly skilled specialists - including, for the first time ever, chiropractors. It is expected that a high proportion of the anticipated 200 competitors visiting the polyclinic each day will be suffering from musculoskeletal injuries - sprains, strains, muscle injuries and joint pains - exactly the sort of problems that we chiropractors excel in treating. So, it is expected that the team of chiropractors are going to be kept busy, providing care from 7am - 11pm every day, with 24 hour emergency 'on-call' cover as well! The state of the art Polyclinic in the Olympic Village The team of chiropractors will be working alongside other musculoskeletal healthcare specialists - orthopaedic surgeons, neurologists, sports injury physicians - as well as other core services like dentistry, optometry, and physiotherapy. Together, this team of medical specialists will help to ensure that athletes are in their peak condition for this most important time in their sporting careers. Richard Brown meets Lord Coe Richard Brown, chiropractor and President of the British Chiropractic Association is one of the chiropractors who has taken time out of his busy practice and professional schedule to be treating the athletes. He had the opportunity to meet Lord Coe, Chairman of LOCOG, who voiced his support at the presence of chiropractors at the Olympics, and who said that his own career would have been far shorter, had it not been chiropractors. Hopefully, Richard and the other chiropractors in the Polyclinic will be able to keep the competitors in tip top condition; here's hoping that they enable Jessica Ennis and a few of her fellow competitors to bring home some shiny medals...! One of the things I love about my job is the great diversity of people that I see on a daily basis. Not only is it hugely satisfying to have the skills to be able to relieve someone's back or neck pain and watch them put their socks and shoes on and walk out of clinic when they have hobbled in, but I love the contact that I have with so many people from so many different walks of life. In just one clinic I have had conversations about: holidays to Corfu; walking around Mont Blanc; the political and military situation in Afghanistan and Syria; sheep farming and the lambing season; the possibility of an extra silage harvest this soggy summer; the weather (where would we be without it?!); bereavement; Wimbledon (will Murray get to the finals this year?!); the unflattering cut of the Olympic Torch bearers' outfits; the risk of flying fast jets; the economy and whether Bob Diamond was right to resign; the bitter battle with cancer; diet, lifestyle and exercise regimes; gardening (including a great recipe for Raspberry Vodka!); the horrors and joys of childbirth; scuba diving; local crime and the Police's endeavours to deal with it; fishing; motor bikes and track days; and finally, nuclear fission (honestly!). It is this interaction with my patients that keeps me going every day. It is my motivation for going to work each morning; not only do I have a responsibility to care for and treat my patients but I look forward to talking with them. It makes me a richer, more balanced person, and for that, I am grateful. Taller than average? Wonder if tall people really suffer more with their backs? A recent study, published in the journal Spine* shows that tall people are at far greater risk of being hospitalised due to low back problems affecting the intervertebral discs. *Wahlstrom et al. Risk factors for hospitalisation due to lumbar disc disease. Spine 2012 July 1;37(15):1334-1339 The study compared the incidence of back pain in over 260,000 construction workers over a period of 20 years. They found that taller people (190-199 cm; 6'3"-6'6") were 1.5 times more likely to be hospitalised due to lumbar disc disease than their shorter colleagues (170-179 cm; 5'7"-5'10"). These results are hardly surprising; tools and equipment are typically designed for those of 'average' height and build. Those at either end of the height spectrum find themselves having to use equipment that is not the ideal size for them which can cause extra strain on the spine. Ideally, people should take time to find equipment that is the right size for them. Longer handled tools, raised worktops, properly adjusted seats and desks can help to prevent back pain. We chiropractors recognise that 'prevention is better than cure' and much of chiropractic care is about giving advice to help prevent back pain in the first place, as well as treating it. Many of my patients spend a long time each day sat at a desk and I see a direct correlation with the amount of neck and back pain they suffer. Prolonged sitting can be detrimental to the health of the spine, and poor posture can exacerbate this. Not only can poor posture lead to back and neck pain, but it can be related to many 'repetitive strain' type injuries of the wrists, elbows, hands and shoulders. Have a look at the picture below and see how it compares to your sitting position. Get someone to have a look at you when you're sitting and ask them to help you to adjust your seat accordingly. I've listed a few tips on how to sit properly, and hence minimise those aches and pains: Feet - your feet need to be flat on the floor to provide a firm stable base for your spine and pelvis. If your legs are dangling it can place stress on your back and the legs will pull you forwards into an incorrect position. If you need to raise your chair up to be at the right height for the desk, use a foot rest (a shoebox will do!) to support them.
Legs - your knees need to be bent and ideally a little below the level of your hips. Using a wedge cushion will help you to achieve this posture; not only is it more comfortable but it helps to maintain the 'lumbar lordosis' - the healthy curve in the base of the spine. Make sure that the edge of the seat doesn't dig into the back of your knees. Don't sit with your legs crossed - this hinders the circulation and will distort the position of the pelvis and low back. Bottom - Relax into the chair with your bottom right back in the seat, up against the seat back. This will allow the back of the chair to support your spine and improve your posture - ultimately reducing the risk of back pain. Don't perch on the edge of your seat, even for a few minutes, sit back in the chair and move the whole chair closer to the desk. Back - make sure your whole spine is supported; your low back against the backrest of the chair (many have a 'lumbar roll' which will help) and your upper back should be straight, with your shoulder blades gently resting on the back rest. This will help to minimise upper back pain, neck stiffness and achey shoulders. (If you're a 'little' person and find that you can't sit in the seat with your back and bottom touching the back rest, then you might need to place a cushion behind you.) Arms - your chair needs to be high enough so that your elbows are slightly bent and gently sloping down to your wrists (check that your feet still touch the floor if you've raised your seat up - if not, find that shoebox!). Your hands should relax gently onto the keyboard with a minimal bend at the wrist; don't rest your weight on your wrists. Incorrect hand and arm position can cause all sorts of problems! Make sure that your computer keyboard, mouse and screen are directly in front of you so you are not twisting the upper back or shoulders, and have them close enough to you so you don't have to stretch. Head and Neck - make sure that your screen is directly in front of you so you don't have to twist. If you are copying from text then place it in front of you (blutak it to the screen and proof read later!). The monitor needs to be roughly an arms' length away and should be at eye level. This will mean that you don't have to move your head about to see the screen. If the monitor is too high or low then you will have to look either up or down for prolonged periods - this can strain the upper back, neck and shoulder muscles and might cause pain and stiffness. If you find yourself peering at the screen, or leaning forwards to read the text, then maybe get your eyes checked, rather than risking neck pain and headaches. Keyboard and Mouse - make sure that these are close to your body and that you're not reaching out for them. Over-reaching for the mouse can cause prolonged strain on the whole arm and shoulder and seems to be one of the main causes for work-related upper limb pain. Use wireless ones if you can - it minimises the clutter on the desk and makes the mouse easier to move. Desk - in order for your arms and wrists to be in the correct position on the keyboard and mouse, your desk should be about level with your tummy button. You might need to raise the height of your chair to achieve this, but don't leave your legs dangling... find your shoebox/foot rest! Wriggle! - it is important to move about and change position regularly to relieve the pressure and strain on the body. Don't sit for more than 30-40 minutes; get up and walk around for a couple of minutes before sitting back down again (make sure you adopt the correct posture!). I suggest that patients stand up to answer the phone - there are whole offices in Anglesey with people bobbing up and down every five minutes (they're much less stiff and achey!). Remember 'face to face' time - go to see people down the corridor rather than using the internal email - make movement your friend (time away from the tedium of your desk has to be a good thing...!). Phone - use a headset if you are on the phone for any length of time, particularly if you have to be writing or typing at the same time. Holding the phone under your chin will cause your neck to 'crick' and shoulder muscles to tighten up quickly - more neck and upper back pain! Laptop Computers - the 'portability' of laptops makes them tempting to use in awkward positions. However, using them on your lap, particularly for more than a few minutes, can cause all sorts of problems - particularly with the neck and upper back. Make sure that you place your laptop on a desk or table, and adapt your sitting position accordingly to mimic a 'proper desk'. Place your laptop on a stand (a wedge of paper will do) to ensure the screen is at the right height, then adjust your seating position to match. As the keyboard is generally more compact on a laptop, it is worth using a wireless keyboard and mouse in order to prevent unnecessary hand and wrist strain. If you are using your laptop as a more permanent 'desktop' then plugging it in to a proper monitor and keyboard on a proper desk will help you to prevent the risk of back and neck pain. It might seem a pain to have to check your chair and desk - but, believe me, it is definitely more of a pain when your back and neck seize up due to an incorrect position! Spend a bit of time to get it right the once, and make sure you check it (and yourself!) on a daily basis... A debate has been published today in the British Medical Journal (8 June 2012), questioning the safety of neck manipulation. The story has been picked up by a number of national newspapers, and has been discussed on live radio and television programmes. Regrettably, many of these focus on the negative, so often the case with sensationalist journalism. I hope that I will be able to provide a more realistic, accurate and balanced view. Neck manipulation has been shown to be safe and effective and benefits thousands of people suffering from neck pain and headaches. In fact, the risk of a stroke after treatment is the same whether you see a GP and get a prescription, or see a chiropractor and get your neck adjusted. (http://www.ncbi.nlm.nih.gov/pubmed/18204390) Manipulation of the neck is at least as effective as other medical treatments and is safer than many of the drugs used to treat similar conditions. (http://www.ncbi.nlm.nih.gov/pubmed/17258728) The term chiropractic is often mis-used for treatment carried out by non-chiropractors. This leads to over-reporting of incidents blamed on chiropractors, including in the BMJ. In one report of 24 cases attributed to chiropractors, not one was shown to be a chiropractor. (http://chiromt.com/content/14/1/16#B21) Chiropractors are highly trained in spinal care and manipulation. In one UK study undertaken in 2007, of 50,000 neck treatments reviewed, not one single adverse event was reported. (http://www.ncbi.nlm.nih.gov/pubmed/17906581) The cherry-picking of poor quality research needlessly raises alarm in patients and does little to help people suffering from neck pain and headaches to choose the most appropriate treatment. I hope that this has allayed any fears or worries about the safety and efficacy of spinal manipulation when carried out by a trained, professional pair of hands. However, should you have any further concerns or queries - please, just ask! Having spent much of the bank holiday weekend traipsing around furniture stores, I know that buying a bed can be a costly and time consuming exercise! However, since a poor night's rest can cost you precious sleep and precipitate back pain, it's important to get it right.
So, what's the best mattress? The best mattress is a supportive one - this will differ for each person, depending on their size and shape. What's right for a 10 stone lady might not be right for her 16 stone husband. And, how do I find the right one?
Ideally, your spine should be straight when you are lying, either on your side or your back. If your mattress sags or bows so will your spine, and this may cause aches and pains. Your neck is a continuation of your spine - and you should aim to keep this straight too when sleeping, so choose a supportive pillow that isn't too high or low (more on pillows at a later date...!)
There are several types of mattress, and again, it comes down to personal preference...
This weekend we can all look forward to an extended break to celebrate the Queen's Diamond Jubilee. This will give us plenty of time to unwind, relax, do some of those household chores - and take part in the many celebratory barbeques and street parties. Street parties and barbecues will be great fun but, inevitably, drinking is likely to be involved and this can lead to trips, falls and other accidents. Alcohol impairs your judgement, and also acts as a diuretic so can leave you dehydrated, causing nausea and muscle aches. Alcohol is the biggest single cause of accidents in the home(1) with 2.7 million home accidents requiring hospital treatment each year(2). When you have been drinking, not only is the likelihood of you having an accident increased, but the seriousness of your injury is likely to be greater than when sober. Follow this advice, and help to avoid injury this weekend (and reduce the hangover!):
2. ROSPA Home Safety Facts and Figures http://www.rospa.com/homesafety/adviceandinformation/general/facts-figures.aspx I've just got myself a Kenwood 'Smoothie2Go' and absolutely love it! I could never really see the point of juicers or smoothie makers; why not just eat the apple and the banana, save the hassle and the washing up? However, when a friend of mine was sipping an enormous smoothie from handy mug I just had to get one. For £29.99 it has to be one of my best investments in a long time - 2 minutes to make a smoothie that keeps me going for hours! This handy little gadget does exactly what it says on the tin. Simply put your ingredients into the plastic mug container, screw on the 'blending lid', click it onto the machine, blitz it for about a minute, take the blending lid off and screw on the leak proof lid (complete with flip top). Minimal fuss, minimal mess - and all the bits can just be bunged in the dishwasher. What's more, it comes with two mugs so you can make one for a friend. It comes with a few recipe suggestions, but I've just messed about with different combinations. This is my favourite so far:
Let me know if you have any other recipe suggestions... |
Ceri AnnEich Ceiropractydd yng Nghlinig Ceiropracteg Llangefnii Blogumulus by Roy Tanck and Amanda Fazani
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