Our Blog
Blog Entry 27th July 2010:
Vitamin E and dementia
Vitamin E may play a modest role in altering the course of dementia, say researchers. Compared with participants with the lowest intake, investigators found that those patients with higher vitamin E intake were 25% less likely to develop dementia.
The results appear in the July issue of the Archives of Neurology and suggest that dietary antioxidants affect the early stages of dementia.
Vitamin E is found in whole-grain foods, eggs, milk, nuts, seeds, avocado, spinach, and unheated vegetable oils. The Rotterdam Study previously found that higher dietary intakes of vitamins E and C were associated with a lower risk for dementia and Alzheimer's disease.
In this new long-term follow-up of the Rotterdam Study, investigators followed participants for 9.6 years. The 
population-based prospective cohort study included 5395 people free of disease at baseline.
A total of 465 people developed dementia. Of these, 365 were diagnosed with Alzheimer's disease. The investigators found that higher dietary intake of vitamin E, but not vitamin C, beta carotene, or flavonoids, was associated with lower long-term risk for dementia.
Long-Term Prospective Study
Asked by Medscape Medical News to comment, Maria Carrillo, PhD, senior director of medical and scientific relations at the Alzheimer's Association, pointed out the National Institutes of Health have been calling for long-term prospective studies such as this one. "These are important studies, and this one was conducted by a fantastic, internationally renowned group." Dr. Carrillo acknowledged the finding is preliminary "it is still too early for specific recommendations on vitamin E intake, and excessive use can have negative cardiovascular effects, she said. "Future studies should continue to evaluate dietary intake of antioxidants relative to dementia risk," note the investigators, "including different points at which antioxidant intake might modulate risk."
This study was supported by the Netherlands Organization for Scientific Research, the National Institutes of Health, and a US Fulbright Fellowship to the Netherlands. The researchers have disclosed no relevant financial relationships.
Blog entry 23rd June 2010:
On your bike
As the weather improves many of us get out on our bikes to enjoy the sun and the British countryside.
Cycling is a very good form of cardiovascular exercise, helping you to lose weight, improve fitness and maximise your health. World Health Organisation (WHO) statistics suggest that inactivity contributes to 23% of all cardiovascular disease, 17% of colon cancer, 15% of type 2 diabetes, 13% of stroke and 11% of breast cancer. Government medical advisors now recommend 30 minutes of moderate physical activity five days a week.
Common cycling injuries
Muscle and tendon strains can occur with very heavy training or with inadequate warm up, particularly the hamstrings, thigh and calf muscles.
Overuse injuries occur from gradually over-stressing joints, tendons, muscles and ligaments, and can be just as painful. Knee pain is the most common symptom, due to poor tracking of the knee-cap and excessive compression of the cartilage layer underneath (patellofemoral pain syndrome), or irritation to the local muscle tendons, ligaments or bursae (fluid filled sacs that reduce friction between bones, tendons and muscles). Other areas also at risk are the hips (iliotibial band syndrome and trochanteric bursitis) and the achilles (tendonitis).
Common factors influencing the risk of overuse injuries are poorly designed training programmes, incorrectly fitted bike, muscle strength imbalances, joint misalignment and leg-length difference.
The back is also susceptible to injury. The low back can be strained if the rider is in a very extreme position. The neck and shoulders are also at risk with the neck often in an extended position for long periods of time.
How can I avoid injury?
A good pedalling technique is important to reduce risk of injury. The legs function like pistons, pumping up and down over the pedals. Pedals should be the same width as the hips so that as the leg is pushed down, there is a low valgus angulation (outward bend) at the knee, measured by the ‘Q-angle’. There is no research that has specifically described an optimal Q-angle for endurance cycling or for the avoidance of bike related injury. However, an excessive Q-angle has been associated with increased risk of athletic injuries. A normal male value ranges from 8-10º and a female value is slightly greater at 13-18º.
To further reduce likelihood of injuries the bike should be correctly fitted to your body. Frame size is determined by evaluating the distance from the rider’s crotch and the top tube of the frame. This distance should be lower for road bikes (2.5-5cm) than off-road bikes (7.5-15cm).
Seat height and position is very important. Optimal height can be determined by multiplying your inside leg measurement by 0.885. This figure is then used to set the correct distance from the top of the saddle to the centre of the bottom bracket (the spindle to which the pedal cranks are attached). The seat position can then be adjusted forwards or backwards so that when hanging a plumb line from the front of the knee it will bisect the axle of the forward pedal when positioned at 3 o’clock and 9 o’clock. The saddle is then made level to maximise comfort.
Handlebar position determines the reach of the torso and upper body. The optimal position occurs when the tip of the elbow to the end of the longest finger matches the distance from the tip of the saddle to the centre of the handlebars. Adjustments can be made up and down or forward and backwards to avoid overstretching and placing increased stress on the low back and hamstrings.
It is also useful to get a functional movement screen from your chiropractor. An imbalance in muscle strength and flexibility is common in modern society and these problems can put increased stress on the body, and are particularly noticeable during exercise.
Pain is a warning sign! If you feel pain during or after cycling, don’t ignore it! Call your chiropractor for advice.
Evidence-based healthcare uses current leading evidence to make decisions about the care of patients.
Chiropractors are evidence-based practitioners. This article explains the recent Brontford Repport.
Numerous research papers have been published about the effectiveness of chiropractic care for a range of clinical conditions and symptoms. Such clinical research is undertaken in a number of different ways, however, the most reliable form of scientific evidence is thought to be that gained via the conducting of randomised controlled trials (RCTs).
In September 2009, the General Chiropractic Council commissioned Professor Gert Bronfort, a chiropractic researcher based at North Western States Chiropractic College, to undertake systematic reviews of RCTs, and UK and USA Clinical guidelines in order to summarise the scientific evidence regarding the effectiveness of manual therapy for the management of a range of musculoskeletal and non-musculoskeletal conditions(1). The focus was on conditions that have been advertised previously to respond positively to chiropractic care. The scope of manual therapy was defined to include spinal manipulation or adjustments, mobilisation massage techniques and prescribed exercise, all of which are normal treatment methods used by chiropractors.
The research papers reviewed were individually assessed and categorised based on the quality of each research trial, i.e. its validity and reliability. In some cases, the published research was of insufficient quality to clearly determine the effectiveness of manual therapy. This does not necessarily mean that manual therapy is ineffective in the treatment of the condition in question, but rather that better quality research is needed to confirm the effectiveness of the treatment methods tested.
In conclusion, Bronfort identified high or moderate quality evidence that manual therapy is effective in the treatment of the following conditions:
• Acute low back pain
• Chronic low back pain
• Acute whiplash-associated disorders
• Shoulder girdle pain/dysfunction
• Adhesive capsulitis
• Tennis elbow
• Hip osteoarthritis
• Knee osteoarthritis
• Patellofemoral pain syndrome
• Plantar fasciitis
• Migraine
• Cervicogenic headache and dizziness – headache and dizziness originating from the neck
• Extremity joint conditions
• Acute/subacute neck pain
• Chronic neck pain.
Professor Scott Haldeman, a leading clinical neurologist from the USA, made the following points in his commentary on the Brontfort report: “A recent special issue of The Spine Journal listed over 200 treatments currently being offered to patients with low back pain, most of which are offered by medical physicians(2). Of these, less than 10% have a reasonable body of support based on high quality clinical trials. The greatest research support was for therapies commonly used by chiropractors including the manual therapies, education and exercise(3)”.
References:
1. Bronfort, G et al (2010) Effectiveness of manual therapies: the UK evidence report. Chiropractic & Osteopathy 18:3
2.2. Haldeman, S and Dagenais S (2008). What have we learned about the evidence of informed management of chronic low back pain? The Spine Journal 8:266-277.3.3. Haldeman, S and Underwood, M (2010). Commentary on the United Kingdom evidence report about the effectiveness of manual therapies. Chiropractic & Osteopathy.18:4.
It is a common misconception that Chiropractors only deal with back and neck conditions. Here are some conditions that Chiropractors encounter and help with every day:
Headaches and migraines
Spinal manipulation has been shown to be helpful in the relief of cervicogenic headache and migraine. Your chiropractor may provide advice on relaxation and exercise.
Neck pain/disorders
Mobilisation and/or manipulation when used with exercise are beneficial for persistent mechanical neck disorders with or without headache. Manual therapy and exercise are more effective than alternative strategies for patients with neck pain.
Osteoarthritis
Arthritis is a term most people recognise but different mechanisms cause the painful and disabling joint pain. Osteoarthritis is a degenerative joint disease and the result of "wear and tear". Such wear and tear in the spine is part of the aging process and is often an incidental finding. You may be experiencing pain that is not necessarily related to the arthritis, but your chiropractor will be able to offer a package of care most appropriate to your problem. This may include thermotherapy (application of heat or cold), use of orthotics (shoe inserts), prescribed exercise and lifestyle advice.
Osteoporosis
Osteoporosis is a disease in which bones become fragile and more likely to fracture due to a loss of calcium and other mineral components. This condition is often called the "silent disease" because bone loss may occur without symptoms. Your chiropractor can offer low-grade mobilisation techniques, muscle-strengthening exercises and lifestyle advice to help you avoid falls and injury.
Source: The Chiropractic Information Service
Late-night teens 'face greater depression risk'
Teenagers need at least nine hours sleep a night, say experts
"Going to bed earlier protects teenagers against depression and suicidal thoughts, New York research suggests.
Of 15,500 12 to 18-year-olds studied, those who went to bed after midnight were 24% more likely to have depression than those who went before 2200.
And those who slept fewer than five hours a night had a 71% higher risk of depression than those who slept eight hours, the journal Sleep reports.
It is estimated 80,000 UK children and young people have depression."
Read the full BBC article here
Aspartame -
Do you know what you and your children are eating and drinking?
Aspartame is an artificial sweetener that is added to many food products and even to some "health" products. There is a huge amount of negative information about it. Just go to any major search engine and type in "Aspartame" to find out more. If you decide not to eat any more Aspartame it is important to check the labels carefully to ensure you don't consume Aspartame unwittingly. It is usually one of the last ingredients to be listed.
Always try to chose natural products for a healthy lifestyle. Diet drinks can contain high levels of aspartame. Products that state 'SUGAR FREE' on the label often contain high levels of aspartame,╩also marketed as 'Nutra Sweet,' 'Equal,' and 'Spoonful.'
As part of your healthy lifestyle choices, we would urge you to cut out or cut back on diet drinks and look out for Aspartame on food labels. Chose natural products instead; water, diluted fruit juices and herbal or green teas for example.
Drinking diet drinks as part of a weight loss plan?
Diet drinks are a chemically altered, multiple SODIUM (salt) and ASPARTAME containing product that are said to actually makes you crave carbohydrates.
Documentation and observation also reveals that thousands of children diagnosed with ADD and ADHD have had complete turnarounds in their behavior when these chemicals have been removed from their diet. So called 'behaviour modification prescription drugs' (Ritalin and others) are no longer needed. Most of these children were being 'poisoned' on a daily basis with the very foods that were 'better for them than sugar.'
Children are especially at risk for neurological disorders and you should try to avoid giving them artificial sweeteners. Small quantities of sugar are much safer. Sugar is a natural product. Check the label!
Sweet alternative:
You may have heard of Stevia. You may have wondered why should you care with sugar, and all the other sweeteners out there.
Well, for starters:
Sugar makes us fat, so some health professionals say. And if you are a diabetic, sugar can be deadly. Sugar and other carbohydrates raise the blood sugar levels, and in a diabetic, to a level that the body cannot metabolize.
For awhile, it seemed like aspartame (NutraSweet) was the╩answer. Diet sodas and many other sugar-free treats are still made with aspartame. But health concerns like migraines, seizures, and possible increased risk of cancer may be causing the popularity of aspartame to wane.╩
Sucralose (Splenda) is the new wonder sweetener for those wanting to lose weight, and for diabetics, and other people on low carbohydrate diets. But according to what side of the health table you are one, Splenda is closely related to sugar or a pesticide. In fact, it retains properties of both. So there are growing health concerns with Splenda or sucralose as well. There have been reports of toxicity in lab tests; but the product has not been in general population long enough to have been extensively studied.╩
But since we all like sweets; and most of us want to be healthy; and years of conditioning has told us that our coffee or tea must be sweetened, the search for a healthy sweetener continues. Enter Stevia, an herbal sweetener. Some health food purveyors believe this is the natural and safe alternative to sugar.╩
What is Stevia? Stevia is an herb first found in the northern parts of South America. Stevia originat
es as a perennial shrub of the aster family. It is 30 times sweeter than sugar and has none of the nasty aftertastes of artificial sweeteners. Reports surfaced in the early 1900╒s of a leaf from Brazil that was as sweet as sugar. Stevia produces glycosides that taste sweet, but do not have calories. The main glycoside is called stevioside, hence the name Stevia.
Steviocide is now one of the major sweeteners used in Japan and Korea, and has been used in Latin America for years.
Look out for Stevia products sold as health supplements in health food stores. It may become the sweetener of the future in our food and drink products.
A Winter's Run?
Running is an excellent way of maintaining or improving fitness. Whether you are an elite athlete or merely running for fun, care must be taken to avoid injury.
There are two types of injury that a runner can sustain: acute trauma, which occurs suddenly such as a torn ligament, muscle, or broken bone, and the more common overuse injuries which tend to be more chronic. The latter of these types of injury can arise from simple things such as poor footwear when running and over-training. A sensible training programme incorporating rest days and a gradual build up in distance and intensity is a good way to reduce the likelihood of injury. Ensuring proper supportive footwear is also important in reducing injury as it can affect the way your feet, ankles and lower limbs work at each step taken.
Regardless of the injury, listening to your body is important whilst running – pain is a warning sign, and shouldn’t be ignored. Some of the most common running injuries are outlined below:
Plantar Fasciitis is caused by the connective tissues on the bottom of the foot being stretched. This occurs where the tissues attach into the heel of the foot and can radiate pain towards the ball of the foot, making the foot feel tender especially early in the morning and on movement. To avoid this, stretch regularly, focussing on the Achilles tendon and the calf muscles.
Bursitis is irritation of the bursa (fluid filled sac that sits under the tendon), which can cause tendonitis (inflammation of the tendon where the muscle attaches into the bone) due to friction, pressure or trauma. Symptoms start with pain and stiffness on movement, with no visible swelling at first, however as the injury worsens, swelling increases. The most commonly affected areas are ankles, knees and hips.
Achilles tendonitis affects one of the most powerful muscle groups in the body – the calf. The biggest contributor to Achilles tendonitis is ignoring pain in the Achilles when it starts and running through the pain. Treatment should initially follow the RICE principle: rest, ice, compression, and elevation to reduce the inflammation and irritation at the tendon.
Shin splints can result from poor footwear, fallen arches (hyper-pronation of the feet), insufficient warm up, muscle fatigue, exercising on hard surfaces, and poor running mechanics. Pain is felt on the front and/or sides of the shins. This can be prevented by good footwear with shock absorbing features, heel/toe landing for minimum impact, and proper calf stretches.
Stress fractures occur due to excessive stress or an increase in running intensity or distance, resulting in gradual breakdown of the bone. Symptoms include pain in the foot and lower leg, more so on weight bearing activities. X-rays can appear negative initially, however, fractures become visible up to two weeks after the initial injury due to callous formation (normal bone healing process).
Ankle sprains are more likely to happen when running on uneven surfaces such as when doing cross country running, trial running and stepping in pot-holes, and happen when the supporting ligaments are over stretched causing a tear in the fibres. As with tendonitis, treatment with RICE should be the first approach.
Runners knee is softening of the kneecap cartilage. Portions of the cartilage come under too much or too little pressure, resulting in deterioration of the inner part of the kneecap. Pain in usually felt after sitting for long periods of time with the knees bent.
Iliotibial band syndrome is pain on the outer part of the thigh and/or knee, occurring usually at the middle part or end of the run. Training on track/ uneven surfaces is often a contributing factor.
Note that stretching properly before and after running is vital to reduce injuries, especially in the frequently affected muscle groups such as calves and hamstrings.
Announcing our new program of Free Health Seminars
First Tuesday of Each Month, 7.30pm
Tues 8th December
Mini Presentation taster coaching sessions
by Mums and Daughters Relationship Expert Step by Step Coaching:
• provides knowledge about the transition from ‘child to woman’
• helps to instantly take the pressure off your relationships
• creates understanding about the process you and your mum may have been going through, and what you and your daughter may be experiencing now.
• This presentation will bring humour and understanding to all relationships. Whether you have a daughter or not, whether you have children or not. Don’t miss a chance to enhance all relationships!
Guest speaker: Sheryl Andrews of Step by Step Coaching
Tues 5th January
Osteoporosis Class:
This class aims to give you more information about the prevention and management of osteoporosis and osteopenia. Q & A session at end.
Speaker: Elaine Cooke DC tbc
Tuesday 2nd February 2009
Holding Back the Years: Maintaining Health through Nutrition:
• The importance of optimal nutrition, not just eating healthily
• How to prevent illness and maintain health in advancing years
• Simple changes that can make a real difference
“Nutrition is not an alternative approach, it is essential to life”
Guest Speaker: Candace Surman of NaturWell Nutrition
Health notes: Is your laptop a pain
in the neck?
By Sarah Stacey for the Daily Mail online 31st October 2009
Laptop computers have liberated us in many ways but, according to Tim Hutchful of the British Chiropractic Association, the downside is that they can cause considerable damage to your neck and spine, resulting in lots of aches and pains, including headaches.
A businesswoman who uses her laptop constantly called me in some distress to ask if I could find some tips to help alleviate her neck and shoulder pain. Tim Hutchful says: ‘Because the laptop keyboard and screen are integrated, you risk damaging your neck, shoulders, arms and/or back when using one, so there’s potential for problems in all these areas.’ Here’s his advice on mitigating the effects…
* Carry your laptop computer in a special rucksack so the weight is even across both shoulders. If you have a bag with just one strap, position it across your body so that when the strap is on your left shoulder, the bag is on your right side.
* If possible, work with your laptop on a level surface – but not your lap. Remember that the best way to avoid injury at any time is to keep your head, shoulders and hips in line, feet flat on the floor. Your head weighs about 12 pounds and if it’s poking forward rather than being positioned directly on top of your spine, it can easily cause an injury. If you can’t do this, sit in a way that gives you as much support as possible for as short a time as possible – and take a break every ten to 20 minutes to stretch and do simple exercises (see below).
* You should work with the screen at eye level and your lower arms at a 90-degrees angle to your body. To be able to do this with a laptop, you need to carry a separate small keyboard with you; it may seem like trouble but it’s actually helping you avoid it.
* Try to work with your arms supported (on a train or plane table, or even on cushions if you’re in the back of a car), to avoid neck pain from the muscles that hold up your arms.
* Simple exercises can help to keep your circulation moving, but do them gently. A counter stretch (‘open like a flower’) will reverse the hunched position provoked by using a laptop; reach your arms out to the side, palms up, then open your fingers and turn your palms down to the floor; look gently up to the ceiling, push your shoulder blades together and hold for ten seconds.
* Follow with a ‘chin tuck’: pull your chin into your throat, as if you are trying to make a double chin, and hold for ten seconds. Also shrug your shoulders up to your ears and circle them back and forwards.
* The British Chiropractic Association website (chiropractic-uk.co.uk) also offers a helpful three-minute posture care programme called Straighten Up, which children can do too (straightenupuk.org).
Read more: http://www.dailymail.co.uk/home/you/article-1224074/Health-notes-Is-laptop-pain.html#ixzz0VoVwLjBx
entry 20th October 2009:
Slouching Nine to Five
‘Back breaking’ work has taken on a whole new meaning with research by The British Chiropractic Association (BCA) revealing that office work is the nation’s top ‘back breaking’ profession. Despite consistent warnings, 32%2 of the British population spends over 10 hours sitting down a day and, for office workers, this often means slouched in unsupportive chairs and hunched over computer keyboards, making it no surprise that 72%3 of Brits have suffered from back pain at some point.
To coincide with Back Care Awareness Week (10th-16th October) The British Chiropractic Association is urging workers, whatever their profession, to straighten up and protect their backs in the work place, in an attempt to prevent the back pain epidemic spiralling out of control. From nurses standing all day on their feet, drivers spending hours at the wheel and labourers lifting heavy weights, Tim Hutchful from the British Chiropractic Association
believes that whatever the profession, education and awareness is key.
He comments:
“As we spend the majority of our days at our work place it is especially important that we pay attention to our posture and educate people about the harm of not doing so:”
He continues:
“Office workers are often at a high risk of postural problems due to the amount of time they spend seated, often in a slouched position. Everyday office tasks such as cradling the phone between the ear and shoulder or the increasingly popular habit to work remotely hunched over a laptop can all contribute to lower back and neck stiffness.”
1 Research conducted by the BCA surveying 39 BCA Chiropractors
2 Fieldwork: 7th to 9th March 2006, You Gov. Sample size 2,374
3 Research carried out by One Poll, February 2009, sample of 5,000 adults 16+
To help protect our backs at work, the British Chiropractic Association has offered some useful tips for us to keep in mind at the start of each working week:
• Make time to check your bag/briefcase each day for items you won’t need. Additional weight in your bag is extra weight that your shoulders and back have to bare.
• Use a rucksack design laptop case, carry it on both shoulders and adjust the straps so that the bag is held close to your back.
• Take the time to adjust your chair when you start working at a new location.
• Your seat should be adjusted so that your feet are flat on the ground, your hips slightly higher than your knees and your eyes level with the op of the computer screen.
• Relax when sitting into your chair, making sure you have your bottom against the seat back and your shoulder blades are touching the back rest of the chair.
• Arms should be flat and your elbows level with the desk or table you are using. Use a seat with arm rests.
• Take regular breaks. Never sit at the computer for more than 40 minutes; less if possible. When you take a break, walk around and stretch a little.
• If using a laptop, use a stand to bring the screen to eye level. Plugging in a normal keyboard and mouse makes it much easier to use the laptop in a more ‘back friendly manner’.
• If using a laptop on the move it is tempting to use it in situations where you have to slump or twist to use it. Try to avoid this.
Take a look at the Striaghten Up Campaign for some simple daily exercises.
You can also find some quick exercises you can do at your desk (both items available for download at the bottom of our downloads page).
entry 14th Oct 2009:
10 ways to help us help you!
1. Knowledge is power – understanding your problem = better results.
2. Use our experience – follow our recommendations for the best results.
3. Exercise and massage – simple exercise such as walking can be helpful & massage offers soft tissue pain relief.
4. Improve your nutrition – fuel your body’s healing with fresh, preferably organic foods.
5. Drink plenty of water – an essential ingredient for good health.
6. Get adequate rest – good sleep gives your body time to heal.
7. Adopt healthier habits – aim to stop smoking and reach your optimum weight.
8. Reduce emotional stress – live in the present and learn to forgive and forget.
9. Attend to spiritual matters – in whatever way might apply to you.
10. Remain hopeful – healing is a process that takes time. Stay optimistic, we are!
edit 8th Sept 2009:
Slouching and the City
British Chiropractic Association reveals Top 10 UK Posture Hotspots
New research released by the British Chiropractic Association shows that, in just two years, the incidence of bad posture appears to have risen at an alarming rate. Over half (56%) of the UK population currently believe they have a bad posture, compared to 38% in 2007, a dramatic increase of 16%.
It seems that slouching is really sweeping the nation. The BCA has compiled the top ten ‘posture hotspots’ across the UK from a survey of 5000 Brits, to coincide with Chiropractic Awareness Week (13th – 19th April 2009).
The UK Posture Hotspots are:
1. Belfast
2. Plymouth
3. Cardiff
4. Southampton
5. Liverpool
6. Bristol
7. Glasgow
8. Leeds
9. Edinburgh
10. Nottingham
But posture problems are nationwide as the survey revealed that slouching starts at a young age. Around 60% of 16 to 18 year olds have an undesirable posture, but this figure jumps to a shocking 92% in some cities.
The BCA is urging the nation to take proactive steps to improve its posture, as the UK back pain figures have reached an all time high. 72% of Brits questioned said they had suffered from back pain at some point, while nearly a third of the population is currently suffering, with London having the highest incidence of back pain sufferers. And it seems resting on our laurels could be to blame. 56% Brits slouch when they sit for long periods, and 29% (nearly a third of the population) sit down for 15 or more hours per day.
Using computers is a trigger for bad posture for 43%, while 41% say that carrying heavy bags or lugging laptops affects their stance.
Posture doesn’t just have a bearing on our health; it also affects how we are judged. 14% equate bad posture to laziness; while nearly one in five think it shows a lack of confidence.
The good news is that the nation wants to stand tall, 74% of Brits want to improve their posture, and the British Chiropractic Association is here to help.
Tim Hutchful from the British Chiropractic Association comments:
“Year on year our posture seems to be getting worse and back pain figures are rising, suggesting that the two go hand in hand. With the population in an apparent sedentary lifestyle spiral, we are fast becoming a nation of slouch potatoes, and it is taking a massive toll on our health.... the good news is, it really requires minimum of effort, just three minutes a day can make the world of difference.”
The BCA has devised a simple three minute exercise routine called Straighten Up UK. This can be incorporated into our daily lives to help strengthen the spine and improve posture.
Pick up a Straighten Up leaflet next time you come into the clinic.
edit 24th Aug 2009:
Injuries on the Golf Course
Playing golf should be a fun, relaxing game so it can be incredibly frustrating when aches and pain disrupt your game. Prolonged walking, standing and carrying bags on long courses can aggravate already aching joints and lead to more serious long-term issues. 
Each swing places strain not only on the back, but other structures of the body such as the ankles, knees, hips, shoulders and elbows. Therefore, it is important to warm-up and stretch before you start playing, especially if you have a history of joint or muscle problems. Playing golf often requires a short burst of activity, sometimes followed by long breaks before the next shot. Doing some stretches between shots or holes can help prevent injury.
Exercises to balance the trunk and spinal muscles are an important warm up prior to your golf game. Ask your chiropractor to show you some exercises.
Repetitive Surf Injury causes five million days off work a year in Britain
By Roya Nikkhah for the Daily Telegraph
Published: 12:36PM BST 02 May 2009
"Repetitive Surf Injury" (RSI), which is thought to affect more than half a million workers in the UK, is being blamed for a surge in the number of people suffering painful muscle damage as they spend hours hunched over keyboards, balancing laptops on their knees or continually texting on mobile phones and Blackberrys.
According to Yahoo!, the internet search engine, more than 8 million Britons access the internet on the move, many of them finishing off last-minute work on the way home or surfing social networking sites.
Iain Thompson, the general manager of Yahoo! Finance Europe, said: "RSI-type conditions have been estimated to cost industry of up to £20 billion a year.
"As a nation we are demanding more and more from the internet and we want access anywhere and everywhere. Location is no longer a barrier when it comes to logging on but it does mean we are laying ourselves bare to potential RSI problems."
Yahoo! has teamed up with the British Chiropractic Association (BCA) to help internet users avoid RSI.
Tim Hutchful of the British Chiropractic Association, said: "As chiropractors we are finding that, when on the move, people are balancing laptops on their legs so users stare down at the screen which in turn puts strain on their necks, shoulders and backs.
"Holding your head and neck in this unsupported position can place increased load on the joints of the neck and reduce blood flow to the surrounding muscles causing inflammation, stiffness and pain."
Gordon Mowat, of Aspire Management Services, a business consultancy firm, said: "People are under increasing pressure to deliver because they are scared of losing their jobs.
"Pushing staff too hard and making them work non-stop is likely to have the opposite affect employers are looking for.
"New technology means workers are almost always in contact and subject to deadline pressures. The trouble is we forget that people aren't machines."
Wii fit for posture awareness?
How many times has your Chiropractor mentioned a healthly lifestyle, exercise and good posture to you? More than once perhaps!
A couple of weeks ago my partner came home from work with a Wii Fit and announced a get fit (and slim!) plan. Always keen on a challenge, I was ready to take him on and try to get fitter and slimmer (and faster than him)! Two weeks on we've lost nearly a stone between us and are still keen and motivated to keep going.
The Wii fit cleverly tracks your centre of gravity and offers excercises and tests to raise your awareness of your posture and cleverly encourages you to improve it. Your progress is tracked against previous efforts and th
e incentive to improve is there as you work your way up the scoreboard. More time and progress on the Wii Fit rewards you as new excercises and more advanced levels are 'unlocked'. Your progress is tracked on a chart which plots weight and more importantly BMI and the Wii encourages you to set sensible goals to reach a healthy BMI.
There's no hiding or cheating, when you take a Wii body test (we're doing this weekly) your results are plotted on your graph and can't be deleted! It is knowing this whilst looking at the wonderful display of ice-creams or cakes in front of you on a day out that has really cemented the weight loss!
Personally I'm really impressed, doing excercises such as yoga whilst being reminded of your centre of gravity and correct posture could be a real benefit all of us including back pain sufferers and I won't be surprised if Wii Fit machines soon appear in chiropractor's offices!
Heidi Wicks
Change for Life
Homewood Chiropractic is supporting the a new Government social-marketing campaign to increase the public’s awareness of the benefits of regular physical activity and an active lifestyle.
The campaign is called change4life, and is a national initiative run by the Department of Health with support from the Fitness Industry Association. change4life aims to motivate people to eat well, move more, and live longer.
Inactivity and obesity-related illness cost the UK economy nearly £16 billion last year, and is likely to cost £50 billion by 2050. Becoming more active (the Government recommends 30 minutes of moderate exercise five times per week) would significantly decrease early mortality rates in the UK and save tax payers billions.
In order to maintain a healthy weight, we need to both eat well and move more. Many families are making changes that will help them live healthier and longer. Visit www.nhs.uk/Change4Life
Back pain sufferers could soon get access to free treatments, including acupuncture and manual therapy.
(extracted from ITN news 27.05.2009)
The National Institute for Health and Clinical Excellence (Nice) published new advice for those working in the NHS but admitted current access to the therapies varied across England and Wales.
Key treatments recommended in the guideline include patients taking part in a tailored exercise programme for up to 12 weeks.
Others are a course of manual therapy, including spinal manipulation, for a maximum of nine sessions over 12 weeks, acupuncture for a maximum of ten sessions for up to 12 weeks, and a combined programme of physical and psychological treatment for people suffering a high level of disability or significant psychological distress.
Nice also said other treatments and tests - including X-rays, ultrasounds and MRI scans - should only be used in certain circumstances.
It recommended dropping the use of electrical machines such as TENS units to relieve back pain and the use of therapeutic substances injected into the back.
The guidance specifically relates to people suffering from persistent lower back pain - defined as having back pain for six weeks or longer from the onset of symptoms but for less than a year.
Those who have lower back pain caused by a specific reason such as infection or fracture are not covered by the guidelines.
Professor Martin Underwood, a GP in Coventry who also chaired the committee overseeing the new guidance, said that back pain is the second most common complaint after the cold among patients attending his surgery.
Read Guardian Article 27.05.2009:
Sally Gunnell speaks of her fight against back pain
extracted from Daily Mail article By MOIRA PETTY 3/07/2008
Sally Gunnell fought through her back pain and conitinued to compete.
Whenever hurdler Sally Gunnell sprinted to the finishing line, her superbly fit body set on victory, fans saw only the elation and tears of joy.
What they didn't see were the agonising training sessions and the pain she endured during competitions. While few of us can relate to this, what then happened to her is drearily familiar to millions of Britons.
After the Olympic gold medallist retired in August 1997, the aches, the misery of sore thighs, calves, knees and ankles melted away but the chronic lower back pain she suffered from worsened over the years.
Every morning she'd wake up stiff, her back so 'jammed' it would take a couple of hours to loosen up.
"The pain was always there, sometimes a dull ache, at others so sharp I'd wince and almost feel my breath taken away."
It was when she started a family that her back pain became really debilitating. Sally, now 40, has three sons (Finley, nine, Luca, six, and Marley, two) and with each pregnancy found herself clutching her back and groaning in pain as the weight of the baby exacerbated the damage to her spine.
"The pain was sometimes agonising. I got really big with my babies and towards the end I had to put up with a continuous dull, throbbing backache. Lifting my children didn't help.
"Even now I try to encourage my youngest to walk as much as possible, but he's going through a clingy phase and wants to be carried around. It can be really painful some days and I know having a toddler sitting on my hip doesn't help my condition."
Pregnancy back pain is often the first manifestation of a pre-existing condition which may, until then, have been symptom-free.
In Sally's case, her back had been wrecked by sport. Sally has facet syndrome, a type of arthritis involving erosion of the joints of two vertebrae at the base of her spine.
The facet joints help to protect the spinal discs, damage to them means the patient finds it difficult to bend forwards or sideways, or in a twisting motion.
Until now it's been pretty much a condition for the over-50s, but increasingly those in their 20s and 30s are suffering as a result of poor posture and inactive lifestyles.
Sally's back problem was caused by gradual degeneration of spinal joints and discs due to the massive impact of pushing off on her toes at the start of a race and twisting past the track's hurdles.
As a result, she faces a greater likelihood of needing a hip replacement as she gets older.
Her experience as a top athlete, with all the mental discipline that requires, means she deals with the problem in a robust way.
"The worst thing was, while I was running, I was having to put up with pain as I couldn't take painkillers in case they contained substances which would show up on drugs tests," she says.
Ten years after she left competitive sport, she still avoids painkillers. She had no pain relief during her three labours:
"I don't want to become dependent on painkillers. If I have a headache that persists after 12 hours I might take a Nurofen. I prefer to treat my backache with a massage or session with my chiropractor.
"The most I will take for this is a natural painkiller such as MedicHerb Devil's Claw."
Sally's back problems first emerged when she was 27. The athlete, who began serious training with the Essex Ladies' Club as a 12-year-old, was then at the peak of her career ? the only woman in her event to hold the World, European, Commonwealth and Olympic (Barcelona, 1992) titles.
While she'd had plenty of minor injuries, she'd never had to cope with the kind of injuries that end careers.
But in 1995 she suffered injury after injury, with damage to the Achilles tendon (which runs from the back of the calf to the heel) the most serious.
Sally left competitive sport a year later, and she and her husband, former athlete Jonathan Bigg, wanted to start a family.
"I continued to exercise gently four times a week. But by about the sixth month of each pregnancy, the pain in my back became worse. Taking those first few steps in the morning was agony."
As well as degenerative disc disease, her chiropractor Andy Hewitt diagnosed facet syndrome.
"As she got older and stopped training, the back tightened up and her movement became more restricted, making it difficult to bend in any direction," says Andy.
Even if she has no symptoms, Sally has chiropractic treatment every six weeks.
"It feels slightly odd, but afterwards my joints loosen up and I get real relief from the pain. I feel I'm getting to the bottom of the problem, which is so much better than relying on painkillers."
During treatment, Andy puts her body in different positions to stretch and mobilise the affected areas, and then, using his thumb, elbow and hand, palpates the deep tissue around the spine to help create movement through the stiff joints.
'iPod Finger'
Constant use of small buttons with the same finger could lead to RSI
Repetitive strain injury a real danger, say chiropractors
Author: Iain Thomson
The British Chiropractic Association (BCA) has warned that a form of repetitive strain injury could be hitting UK users of Apple's iPod and other similar media players.
Dubbed 'iPod Finger' the problem affects the fingers of "music-mad consumers who are constantly using the scroll-wheel or buttons on their MP3 players to organise their song library, update playlists and adjust the volume of their favourite artists".
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BCA spokesman Carl Irwin said: "Hand-held music machines are extremely popular and users are constantly using small, difficult buttons with the same finger in a repetitive motion.
"The nature of modern technology means that these devices are only going to get smaller and I would not be surprised if hand and finger related injuries become one of the most common repetitive strain injuries that chiropractors treat."
Mr Irwin warned that young people are especially vulnerable since their bones and muscles are still growing and repetitive actions could lead to problems in later life.
Increasing Physical Activity in Middle Age Eventually Lowers Mortality Risk (abridged version here)
News Author: Laurie Barclay, MD CME Author: Désirée Lie, MD, MSEd; March 13, 2009
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Increased physical activity in middle age is eventually associated with reduced mortality risk to the same level as that in men with constantly high physical activity, according to the results of a population-based cohort study reported in the March 6 Online First issue of the BMJ.
"About half of all middle aged men in the West do not take part in regular physical activity," write Liisa Byberg, from Uppsala University in Uppsala, Sweden, and colleagues. "Whereas being physically inactive in younger years seems detrimental, we do not know whether an increase in exercise level later in life reduces mortality rates. If the impact on mortality could be compared with the effects of other changes in lifestyle habits it would be easier to communicate this potential health benefit."
"Increased physical activity in middle age is eventually followed by a reduction in mortality to the same level as seen among men with constantly high physical activity," the study authors write. "This reduction is comparable with that associated with smoking cessation."
The Swedish Research Council supported this study. The study authors have disclosed no relevant financial relationships.
BMJ. Published online March 6, 2009.
Lack of physical activity is a known health hazard, with an increased risk for diabetes, hypertension, osteoporosis, and cancer. Adults are recommended to engage in at least 30 minutes of moderate physical activity daily, but half of all middle aged men in the West do not take part in regular physical activity.
High and medium physical activity versus a sedentary lifestyle are associated with lower mortality rates in men 50 years and older.
The effect of increasing physical activity from low to high levels or from medium to high levels between ages 50 and 60 years is similar to smoking cessation, with a risk reduction in those with high physical activity by 10 years.
Back pain blasted with toys from the past.
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According to market research by the British Chiropractic Association (BCA) back pain in the UK has risen by a staggering 5% since last year and in another poll, the BCA revealed that nearly half (44%) of 16 – 24 year olds suffer from back pain.
BCA Chiropractor Tim Hutchful comments: “We are concerned that the incidence of back pain has grown so dramatically amongst young people. In 2004, less than one in five young people were suffering, now that figure has risen to every other young person in the UK having some form of back pain; which is of serious concern”.
To help alleviate the incidence of increased back pain, the BCA is encouraging the nation to look to the past and ‘bring back’ some of those well loved toys and get active again. By inviting the nation to leave behind their lazy lifestyles, ditch the computer games and engage in some outdoor activities, the BCA is looking to the toys that kept our parents and grandparents amused for hours, to assist in alleviating the UK’s on-going back problems:
• Skipping Ropes –assist with fitness and improves balance
• Hula Hoops – helps core stability and helps increase mobility of the spine, as
well as toning abdominal muscles
• Space Hoppers –strengthens the spine, improves core stability
• Bat & Ball –important in improving hand and eye co-ordination (it is amazing
how many people have difficulty catching these days!)
By providing activity for all the family, these retro toys are not only fun to play with; they can also help promote and strengthen your posture as well as improve your general fitness levels.
Half of British children suffer back pain due to 'slouch potato' lifestyles.
By Daily Mail Re
porter:16th October 2008
Children as young as six are falling victim to back pain as 'slouch potato' lifestyles take their toll on the young generation, a report showed.
The latest research issued by The British Chiropractic Association reveals that childhood back pain has reached an all time high in the UK.
It blames too many hours slumped in front of TV, carrying heavy bags to school and playing little sport for the rise in cases among youngsters.
Almost a third (32 per cent) of 6 to 7 year olds are complaining of back pain, and 45 per cent experience aches and pains by the age of 11.
Is your laptop giving you a pain in the back?
Its no wonder laptops are becoming increasingly popular. They offer convenience and liberation from the office. Everyone knows the less time spent in the office the better! But with these benefits can come pain. Even the lightest laptop these days can become quite cumbersome and tiresome to haul around between the office and home. I am seeing more and more patients coming into Homewood Chiropractic complaining of aching neck and shoulder pain which can be traced back to improper laptop use and more commonly just the simple strain of carrying them around.
So, the question remains what can one do to reduce these nasty side-affects of laptop usage. Firstly you can take steps to stop the inevitable neck and shoulder strain from hunching over your computer for hours at a time. Take regular breaks, roll your shoulders and neck around gently to release the build up in tension. Invest in a laptop stand which can offer relief by elevating the screen to your eye level.
Secondly minimize the stress on your shoulders by switching to a wheeled case if you spend long periods in transit. If this doesn’t appeal make sure you have a bag that hugs the body, and has a wide, heavily padded shoulder strap to distribute the weight and reduce shoulder strain as much as possible.
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