Recognition of our most recent award in Cotswold Life

We continually strive to deliver the very best possible chiropractic care and customer service and so we are very proud of our most recent award that recognises our efforts and officially marks our standards as “excellent”.  Lovely article about us in the most recent edition of Cotswold Life.  Take a quick look at our copy in reception next time you are in!

Gift Vouchers for Mother’s Day

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.

New Saturday Opening Hours!






In response to popular demand we are extending our opening hours to include Saturday mornings!  Phone 01452 309372 to book.

Some tips for Physical Activity in the New Year!

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!

Back Pain Woes for Women in their 20s

Back Pain Woes for Women in their 20s

Business woman with neckache isolated on white background. Asian female.

Women in the UK are starting to suffer with back and neck pain at the tender age of 28, according to new research from the British Chiropractic Association.
Over a fifth (22%) of women who have struggled, or currently struggle with back or neck pain say they do so on a daily basis and a quarter (24%) have suffered for over 10 years.  Men fare a little better – first battling back and neck pain from the age of 32.

Now,  the BCA is urging women to take control and adopt healthier habits to prevent the onset of back pain, by incorporating a few simple steps into their daily routine.

The most common back or neck pain triggers for women are*:

  • Lifting and carrying
  • Bad posture
  • Sleeping/ mattress
  • Housework/ DIY
  • Exercise/ sport/ physical activities

Housework / DIY and sleeping/ mattresses were more common triggers for women; while men were more likely to point to exercise as the cause of their back or neck pain. For both men and women lifting and carrying was the most common trigger.

Making just a few simple lifestyle changes can have a big impact on our back and neck health. The BCA has issued the following golden rules for protecting back health and preventing against the key pain triggers.

  1. Perfect your lifting and carrying technique: To avoid injury, make sure your legs are at least your hips’ width apart with the knees bent. Keep your head and shoulders directly above your waist and keep the weight you are carrying as close to you as possible – avoid twisting. Avoid bending from the waist, which increases the stress on your lower back. For more information on the perfect lifting and carrying technique, click here.
  2. Choose your bag wisely: Carrying heavy bags around all day can put strain on your back and contribute to pain. Make sure you regularly empty your bag and only pack the things you actually need. Ideally, opt for bags which can be carried on both shoulders, or across your body to distribute weight more evenly.
  3. Take regular breaks: When doing housework or DIY, make sure you vary your activity and try to spend no more than 20-30 minutes on any one thing. If painting, you can still take short breaks without causing a problem. Likewise, if using a ladder move it regularly, rather than leaving the ladder in one place and having to stretch or reach out. It is important to take breaks to avoid being in the same position for too long, and this will help relieve the build-up of tension in your lower back
  4. Stop the slouch: Slouching can put you at risk from back and neck pain. 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. Try to ensure that your hips are higher than your knees.
  5. Get a good night’s sleep: Recognise the warning signs that it’s time to change your mattress; you wake up feeling stiff or aching, your mattress is misshapen or sagging or you can feel individual springs. If your mattress is over seven years old, you might want to think about buying a new one.
  6. Warm up: When exercising or playing sport, it may seem obvious, but make sure your muscles are prepared by gradually increasing the intensity of your warm up, to avoid lack of flexibility and injury. A warm down may also help with those post exercise aches.
  7. Promote a good posture: Having and maintaining a good posture can help to keep back pain at bay. To promote a good posture, try incorporating some simple exercises into your daily routine.

The BCA has developed – Straighten Up UK – a series of simple exercises designed to improve posture and help prevent back pain by promoting balance, strength and flexibility in the spine

Posted on

Team Longlevenschiro – Away Day!

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.

Team DownTeam WaveAway DayDanny WelliesMaryJames Bike 2Simon Bike

UK workers risking their back health when working from home

working from homeIncreasing numbers of workers could be risking their back health by not working in posture-friendly environments at home, according to new research from the British Chiropractic Association (BCA).

New findings from the BCA revealed that many Brits are opting for home-comforts over health, with just under a fifth (19%) of those working remotely on a laptop /desktop computer admitting to working from the sofa and more than one in ten (11%) saying they work from their bed.
Work was cited as a trigger of back or neck pain by nearly a fifth (19%) of sufferers, but despite this, more than a quarter (26%) of workers admit to taking no proactive measures to protect their back whilst at work; whether at home or in an office.
Sedentary lifestyles may also be impacting on work-lives, as it is estimated that a massive 4 in 5 people in the UK have a desk job*. The survey revealed that sitting in the same position for long periods of time was the most common cause of back or neck pain in the workplace, with over two fifths (41%) of workers who have suffered from back or neck pain citing this as a contributing factor.
As part of Chiropractic Awareness Week (11 – 16 April) the British Chiropractic Association is urging UK workers to pay more attention to the environments they work in – especially when taking advantage of flexible working.
The number of people working from home, either full or part time, rose to over 4.2 million in 2015, with home workers now making up 13.7% of the population .
BCA chiropractor Tim Hutchful says: “An increasing number of workers are opting to forgo the office, preferring to work from the comfort of their own home. However, these workers may not realise that their home environments, while perhaps seemingly more comfortable, could be putting serious strain on their back.
“Whilst it may be tempting to work slumped on the sofa or lying in bed when given the opportunity, workers need to realise that they could be doing damage to their spine. By making a few simple changes to their work stations, workers can embrace the benefits of flexible working without putting themselves at risk of developing back and neck problems.”
The BCA has the following tips for people working at 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.
• The top of your screen should be level with your eyebrows and if you are working from a laptop, make sure you are not hunching over the screen. If you don’t want to invest in a computer stand, place sturdy books, for example shopping catalogues, 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.
• Taking regular breaks is extremely important and the BCA recommends workers move around every 20-30 minutes. An easy way to ensure that you get away from your desk 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. More information here.

The BCA recommends that, if you are experiencing pain for more than a few days, then you should seek professional help, as an undiagnosed problem could lead to longer-term problems if left untreated. To find out where your local chiropractor is, please visit and search for a chiropractor.

The research was carried out on behalf of the British Chiropractic Association.
* Referenced here:

1 Taken from the TUC’s analysis of unpublished data from the ONS Labour Force Survey

Proudly Announcing the Renewal of our Award for Excellence in Patient Partnership

PPQM 2016

Here it is, all shiney and bright, and lovely!  Our PPQM renewal!

PPQM stands for Patient Partnership Quality Mark.  It’s awarded to clinics that meet the Royal College of Chiropractor’s strict standards of excellence in meeting patient expectations.

We work really hard towards being the best that we can be, and to provide the best care that we possiblty can to each and every individual patient.

It makes us very proud to achieve recognition for this from the RCC, and to be able to give you that extra bit of peace of mind.

Well done team.

Leah Rose

PS – apologies for the dreadful photography, it was my best effort!!

How much time will your kids spend on their iPads this half-term?

Different media, same problems

kids on ipadsWith reports that young people are spending more time playing and socialising online than watching television, the shift in behaviour still spells as much risk for the posture of young people.

Research carried out by research agency Childwise found a ‘tipping point’ where more time is now spent online rather than watching TV.

The average time spent online is now three hours per day, compared with 2.1 hours watching television.

These trends still mean that children are spending long periods of inactivity in the same position, often adopting a poor postural position and therefore with a risk of developing back and neck pain.
Research from the British Chiropractic Association (BCA) in 2014 revealed that almost three quarters (68%) of 11 to 16 year olds spend between one and four hours a day on a laptop, tablet or computer. More than a third (38%) of parents said their child spends between one and six hours a day on their mobile phone.
BCA chiropractor, Rishi Loatey, said: “We are seeing more and more people under the age of sixteen with back and neck pain and technology is so often the cause. Young people are becoming increasingly sedentary which is damaging their posture. There is the tendency to sit in a hunched position when working on computers and laptops, putting a lot of strain on the neck.
“Learning how to sit properly and keeping active will help to keep young people healthy and pain free. It’s important that parents seek help for their children from an expert as soon as any pain starts – if conditions are left untreated it could lead to chronic back and neck problems in later life.”
The BCA offers the following top tips for parents to help their kids reduce the risks of back and neck pain:
Get your kids moving: The fitter children are, the more their backs can withstand periods of sitting still. To increase fitness levels, your child should be more active which can be achieved by doing activities including walking to school, riding a bike or going for a run.
Teach them how to sit: It’s important that children learn the correct way to sit when they’re using a computer. Teach them to keep their arms relaxed and close to their body and place arms on the desk when typing. Make sure the top of the screen is level with the eyebrows and the chair is titled slightly forward, allowing for the knees to be lower than the hips and the feet to be flat on the floor. Using a laptop or tablet away from a desk will encourage poor posture, so limit time spent in this way.
Don’t sit still for too long: Make sure children take a break from the position they’re sitting in on a regular basis and stretch their arms, shrug their shoulders and move their fingers around – this helps to keep the muscles more relaxed.
Lead by example: Maintaining good posture and promoting good back health is something that everyone should be doing, adults and children alike. If you make it a priority, it’s easier for your children to see the relevance.
Seek medical advice: Seek professional advice if your child is experiencing pain which has lasted for more than a few days. If your child wants to be more active, check that there are no medical reasons why they should not exercise, particularly if they are not normally physically active.
Dated: 27 January 2016

Top Ski Tips from the BCA

skiingWinter sports

If you are planning on enjoying some winter sports this season, the British Chiropractic Association has some great tips to help you and all your party stay safe and happy on the slopes.



Beware of Day Three!
Despite common assumptions that a ski injury is most likely to occur on the first day Matthew Bennett, BCA Chiropractor and the first to work with the British Alpine Ski team, tells us: “After three days of skiing or snowboarding using unaccustomed muscles, we become confident but are physically tired and our capability isn’t necessarily matched to that confidence”.

If you are skiing or snowboarding this season, the BCA has some tips to ensure you can stay safe on the slopes:

Before you hit the slopes
Don’t just sit there – Exercising through squats, sit ups and cycling is also good to tease the right muscles.
It’s a balancing act – Balance is the single most important factor.   A wobble board can be used to improve balance and build up ankle muscles. For a thorough ankle work-out, rocking heel to toe is good for snowboarders and left to right is best for skiers.
Jump around – Use a mini trampoline to work all those ‘skiing’ muscles.
•  Roll with it – Roller blading is perfect practice and will help you develop a good posture so you look like a pro on the slopes.
Check it out – Most skiers or snowboarders find turning one way easier than the other. Poor technique might not be the problem, so talk to a chiropractor for advice.

Out on the slopes

Hot and Cold – Warm up first. Start off gently rather than heading first for the black runs and round the day off with a stretch.
• Take plenty of breaks – Overexertion will ruin your holiday. Moderate the length of ski or board time and listen to your body. Pain is a warning sign, don’t ignore it.
Liquid lunch – Drink plenty of water and isotonic drinks to avoid dehydration and stay clear of alcohol, tea and coffee.
Wrap up – Make sure clothing is warm and adequate for the cold weather and don’t forget hat and gloves.
Put the boot in – No matter how many lessons, skiers or boarders won’t improve without the right boots and this is where most put their first foot wrong. Don’t make this mistake of choosing on comfort alone. Get a moulded footbed from the ski shop first, as this improves fit, comfort and control. Opt for a shop with a wide range of boots so you are spoilt for choice.
What a bind – If you are prone to going ‘knock-kneed’ when you ski, look out for lateral alignment. Wedges expertly placed under the binding can make a huge difference.
Carry on – Always be careful when carrying skis or boards. Leave them standing upright so you don’t have to bend to pick them up. Carry them over your shoulder, swapping shoulders regularly.
Ice is nice – With an acute injury, use ice rather than heat.

Tread carefully – A great deal of people are injured by slipping on ice at the ski resort, not just on the slopes. Wear shoes with a deep treaded sole and use strap-on studs for ski boots to help keep you upright.

It still holds true that it is always better to take preventive measures in order to reduce the risks of injuries. Take note of these guidelines to ensure you keep on the safe side this season. Matthew adds: “Prevention is still better than cure and these tips can help you avoid injuries because just one joint or muscle out of line can be a disaster when you are travelling at 40 miles per hour”.

Dated: 13 February 2014