New research finds increasing numbers of people in the South West are suffering from back and neck pain

New research released to mark Chiropractic Awareness Week (9 – 15 April), has found that 47% of people in the South West are currently experiencing back or neck pain, a 15% increase on 2017.

The research, which was carried out by the British Chiropractic Association, found that for sufferers in the South West the top triggers for this pain were;

• Lifting or carrying heavy objects (60%)
• Sitting for long periods of time (52%), and;
• Poor posture (35%)

Notably, incidences of neck and back pain among younger people are also on the rise, with 23% of people in the South West experiencing neck or back pain by age 20.

Principal Chiropractor Simon Rose comments on these findings:

“The BCA’s research findings align with what I see in my clinic on a day to day basis, however it’s particularly interesting that lifting and carrying was the most cited trigger for neck and back pain. It really highlights the importance of maintaining a strong and active body that can move well and cope with the demands you are making of it.

“For those in the South West who are finding that sedentary lifestyles and sitting for long periods are causing them a problem, we would encourage they make a change. We are designed to move and if you hold your body in any position for an extended period of time, it is likely that you will feel pain.

“To help counteract the effects of a sedentary lifestyle, and help prevent back and neck pain occurring, there are a number of simple exercises and small changes you can incorporate into your daily routine. For example, shrugging and circling your shoulders whilst sitting and taking the stairs are easy ways to improve your back health – these may sound simple but I know from my patients that they really work!”

Simon’s top tips to help local residents to prevent and manage neck and back pain are:

• Take a break: When sitting for long periods of time, ensure you stand up and move around every 30 minutes. When at work, also make sure your desk is set up to support a comfortable position. This is different for everyone so if you don’t feel comfortable in your current set up, try altering the height of your chair or screen.

• Keep on moving: Physical activity can be beneficial for managing back pain, however it’s important that if this is of a moderate to high intensity that you warm up and down properly to get your body ready to move! If a previous injury is causing you pain, adapt your exercise or seek some advice. Activities such as swimming, walking or yoga can be less demanding on your body while keeping you mobile!

Other things which you can bear in mind are:

• Lifting and carrying: Remember to bend from the knees, not the waist when lifting heavy items. Face in the direction of movement, and take your time. Hold the object as close to your body as possible, and where you can avoid carrying objects which are too heavy to manage alone, ask for help or use the necessary equipment.

• Sleep comfortably: The Sleep Council recommends buying a new mattress at least every 7 years. Mattresses lose their support over time, so if you can feel the springs through your mattress, or the mattress is no longer level, your mattress is no longer providing the support you need. Everyone has different support requirements, so when purchasing your mattress ensure it is supportive for you. If you share a bed and require different mattress types, consider two single mattresses which are designed to be joined together, to ensure you both get the support you need.

• Straighten Up!: The BCA has created a programme of 3-minute exercises, Straighten Up UK, which can be slotted in to your daily schedule to help prevent back pain by promoting movement, balance, strength and flexibility in the spine.

The BCA recommends that, if you are experiencing pain for more than a few days you should seek professional help, for example from a chiropractor, who can assess you and help you to get moving again without pain. You can book an appointment with us by calling 01452309372

Give mum a break – if you’ve been a “pain in the neck” recently then here’s the perfect gift!! Excuse the pun.  No really – the gift of “me time”, it really is priceless.  Ring us on 01452309372 or pop in when you are passing.

The holidays are the perfect time to get together with family, indulge in a good meal and stay cozy inside, but these comforts can often combine to equal a decline in your physical activity. It can be hard to schedule gym time when you’re traveling or entertaining guests, and to get back into it in the New Year, but you can still fit in some light physical activity at home before the day gets too busy.

1. Lunge and twist – quadriceps, hamstrings, calves, abdominals, glutes

Place your hands on your waist and lunge forward with one foot. Hold that position and twist your torso in the direction of the forward leg, feeling the muscles fire in your obliques, glutes and lower body. Return to a standing position and repeat with the opposite foot forward. Repeat for 5 reps per side.

2. Standing mountain climbers – quadriceps, hamstrings, abdominals, coordination

Stand with your feet shoulder-width apart. Keep your head up and shoulders back as you lift your left knee. At the same time, crunch forward while squeezing your abdominals and touch your left elbow to your raised knee. Repeat on the opposite side, alternating until you’ve completed five crunches on each side.

3. Cross-chest flys – arms, shoulders, upper back

Stand with your shoulders, back and hips in a neutral position. Raise your arms to your sides with palms forward, then swing and cross them in front of your chest, allowing your elbows to bend. Swing your arms back as far as possible, opening your chest. Repeat this movement, crossing and uncrossing your arms, 10 times.

4. Torso twists with arms out at sides – abdominals, back

Raise your arms to your sides and hold them in a T position. Without breaking the T, twist your torso to one side until you feel the stretch in your abdominals. Hold the stretch for a few seconds, then twist to the other side. Repeat 10 times.

5. Windmills – abdominals, hips

Set your feet in a wide V-stance and raise your arms to your sides in a T position. Without swinging your arms or hunching your back, bend forward and twist to reach your left hand to your right foot. Rise and touch your right hand to your left foot. Repeat 10 times.

6. Knees to chest – hamstrings, back, neck

Find a clear space to lie with your back flat on the floor. Draw your knees up to your chest and wrap your arms beneath your thighs, gently squeezing your legs to your chest. Bend your head toward your knees. If you’re on an exercise mat, carpet or other padded surface, carefully rock side to side, allowing your back to relax. Hold the stretch for 30 seconds.

7. Kettlebell swings sans kettlebell – hips, shoulders, back

Position yourself in a wide V-stance, raise your arms in front of your chest, and intertwine your fingers. Sink into a semi-squat and swing your arms down and between your legs, as though you were swinging a kettlebell. Rise to a standing position and raise your arms toward the ceiling, then repeat the kettlebell swing movement 10 times.

8. Side bends – abdominals, back

Stand with your feet shoulder-width apart and back straight. Without hunching forward or twisting your shoulders, bend sideways at the waist, reaching down the side of your leg with one hand. Hold the stretch for five seconds, then rise and repeat on the opposite side. Repeat five times on each side.

9. Straight-leg kicks – quadriceps, hamstrings, abdominals

Stand with your back and legs straight. Without hunching forward, contract your abdominals and raise one leg in front of your body. Repeat on the opposite side, alternating until you’ve performed 10 kicks.

10. Snow angels – shoulders, arms

Lie flat on your back with your arms against your sides. One arm at a time, arc your arm up and over your head, then all the way around your body, tracing a circle along the floor with your fingertips. Repeat with each arm five times.

After performing these stretches, your whole family will be energized and ready for a day of holiday fun. Happy New Year!

Some of you may have wondered where we were recently – answerphone permanently on and the doors firmly locked – we were on one of our fabulous Away Days!!  A combination of training, brain-storming, team building, and eating a lot, these days are crucial in ensuring that we continue to deliver the very best possible care to all of our patients.  A great day was had by all, very productive and really enjoyable.  Well done team.