Crosby's New Look Chiropractic Clinic

Since 2003 people from all across Merseyside (and beyond) have been able to get chiropractic treatment for all sorts of muscular and skeletal problems at my clinic here in Crosby. In fact thousands of satisfied patients have passed through the door over the past 12 years.

When the clinic was first established, I wanted to come up with a memorable name for the clinic.

Most chiropractic clinics seemed to be named after the area that they were located in, or after the

founding chiropractor; but I wanted a more interesting name than Crosby or Bray Chiropractic Clinic. After some discussion, with lots of people, I decided that the catchiest proposed name was 'Back For

Your Future - Family Chiropractic Clinic'. This of course was a play on the name of the much loved

old film 'Back To The Future', which many of you may have re-watched over the past few weeks as we reached the Back to the Future Day (21st October 2015); the day Marty McFly travelled to in Back to the Future 2, in 1989.

Although 'Back For Your Future - Family Chiropractic Clinic' was certainly a memorable name, which many people enjoyed, it was also a real mouth full! So last year, when designing the new clinic website, I embarked on the quest to come up with a new, more concise name for the clinic. A name that I hoped would also be memorable, but one that also described what the clinic does best. 

------ Your Back Clinic was born.

'Your Back Clinic' is great because it emphasises that the clinic is here for you, the patients. It also highlights that treatment is being offered for back problems. Although chiropractic also provides treatment other parts of the body, such as hips and shoulders, etc, I know from my audits of patient records over the years, that more than 75% of visits have been for care for back and neck problems.

Over the past few days the change over to 'Your Back Clinic' has neared completion as new clinic signs have been installed. I think you'll find them really eye-catching. Feel free to stop by and take a look and pop in to say hello too if you've a spare minute! Thanks to my fabulous designer, Russ from Southbay Design and to the team at Benson Signs for producing the new look!

Attending a Summer Festival

Now the summer festival season is in full swing, here are seven top tips from the British Chiropractic Association to help you to enjoy yourself -

'Two bags are better than one - Whether packing for the weekend or just the day, if you have a lot to carry, it is much better to take two or more lighter bags rather than one so you can distribute the weight more evenly.
Rucksacks are best - Make sure you can pack your kit into something that is easy to carry. A rucksack with wide straps will distribute the load more evenly over your back and, if it has chest straps, this further helps to even out the load. Cross body bags are a good alternative or second bag option.
Protect your back – Ensure your back is protected against a hard and potentially damp surface by sleeping on a good quality camping mat. Use a sitting mat when you are resting during the day and, if uncomfortable, change position as soon as possible.

Pillow Talk - Having a pillow will help you get a good sleeping position and, if your pillow from home is comfortable and supportive, try to take it with you. If this is not practical, a blow-up pillow is the most portable. Have a 'dry run' on it before you leave home to make sure you can sleep comfortably.
Prepare your sleeping area – make sure to remove large stones or sticks that could dig into your spine.
Keep hydrated - If you are standing or queuing or long periods of time, drinking alcohol will cause dehydration which, in turn, can aggravate muscle pain. This is made worse if it is warm, sunny or windy. Make sure you keep topped up with plenty of water and juice.
Still Standing – If you know that you are going to be on your feet for a long time, make sure you wear comfortable shoes and loose clothing. Stand with your feet shoulder width apart to support your back and hips.'

Seeing a chiropractor is beneficial for senior citizens.

People of all ages come through my door here at 'Your Back Clinic'. Over the past week I have treated children and teenagers, and many adults, including a large number who are well into their retirement years. My aim, when treating patients of any age is to reduce pain and discomfort, improve mobility, and to help them to live a happier, healthier, and more active life.

As we get older, many of us will start to develop increasing levels of joint and muscle pain and stiffness. This often leads to a reduction in our over overall mobility. And yet physical activity is crucial to our physical and mental well-being, so finding ways to maintain good health and a degree of physical fitness is essential. I believe chiropractic care can play an important role in this.

A fascinating new study from the United States has looked at how patients with back pain and other spine conditions rated their levels of wellness before and after receiving either chiropractic or medical treatment. They were asked to rate how well they felt they were able to perform a range of activities of daily living such as lifting, stooping, walking and reaching. This study followed more than 12,000 people who use the American Medicare social insurance program. The results revealed that at the end of the one year follow-up period, those who received chiropractic care had significantly less decline in their activities of daily living compared to those receiving the standard medical care.

The participants in the study were additionally asked to rate their satisfaction with the particular mode of care that they received. The rate of follow-up treatment satisfaction was also much greater in the group who saw a chiropractor.

I believe that the take home message from this study is that chiropractic care can help older people remain active and healthy for longer; something we should all aspire to achieve! So if you or someone you know is putting up with an achy back or maybe neck and blaming it on 'getting old', perhaps getting some chiropractic treatment will help. Certainly, if you are looking for a chiropractor in the Liverpool area, Your Back Clinic is ready to help.

HARD AT WORK? SO IS YOUR BACK

New research reveals working causes neck and back pain for people working in the North West of England.

As part of the British Chiropractic Association Chiropractic Awareness Week (13 – 19 April) Your Back Clinic is urging people to take regular breaks at work to help combat neck and back pain.

The advice comes as new research from the back and spinal care experts finds of those who have

suffered from back and neck pain, working causes a pain in the neck and back for almost a third (31%) of people in the North West.

Half (50%) think that sitting in the same position for long periods at a time has the most negative

impact on their back health. Despite recognising the source of pain, less than a quarter (23%) of those who spend the day mainly in one position take a break at least once an hour.

If you work in an office or drive a vehicle for long periods of time, it’s easy to stay seated, rarely taking breaks. Many people are unaware that staying in the same position can place unnecessary strain on their neck and back which can lead to long term pain.

Sitting causes up to twice as much pressure on the spine as standing. If your job involves sitting for

long periods of time, it’s important that you take regular breaks to relieve the built-up tension in your lower back. Your back is always hard at work - even when you think you’re relaxing - so ensuring you move and stretch regularly will help relieve the extra load through the discs which will prevent long term problems, keeping your back on track.

In the North West, 44% currently live with neck or back pain – and one in four (25%) suffer on a daily basis. So what can we do to combat neck or back pain at work?

Your Back Clinic offers the following top tips to help people get through the working day back pain free:

·         Sit up straight: Relax when sitting into your seat, making sure you have your bottom against the seat back with your shoulder blades touching the back rest of the chair. Keep arms relaxed and close to the body and place on the desk when typing. For drivers; the back of the seat should be set slightly backwards, so that it feels natural and your elbows should be at a comfortable and relaxed angle for driving.

·         Be computer compatible: 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.

·         Take regular breaks: Don't sit for more than 20-30 minutes at a time - stand up to stretch, change position and walk around a little. If you struggle to get away then take time to gently massage the back of your head and neck as you relax your stomach region with slow easy breathing. This will help to improve posture and reduce back pain by promoting balance, strength and flexibility in the spine.

·         Drink Up! Try drinking water instead of tea or coffee; it will be healthier and keep your body hydrated.

For more information on how to maintain a healthy posture and help keep neck and back pain at bay, the British Chiropractic Association has developed ‘Straighten Up’ - a simple, three minute exercise programme for all ages, designed to help strengthen the spine and improve posture and help joints. To watch a video of the exercises you can do, please visit: www.chiropractic-uk.co.uk and search for Straighten Up UK.  

Notes:

The consumer research was carried out between: 07/01/ 2015 and 20/ 01/2015. Sample: 2,127 UK adults aged 18 – 65 by Opinion Matters on behalf of the British Chiropractic Association. North West sample size: 245

Walk This Way

A large new study has highlighted the fantastic health benefits of doing something very simple. Maybe it's just too easy as many of us seem to neglect it! The secret - take a brisk walk. Just a simple 20 minute walk every day can reduce the risk of early death by nearly one third. Interestingly, the study also reported that physical inactivity could be responsible for nearly twice as many deaths as having a high Body Mass Index (BMI) or being overweight.

So is it hard to walk for 20 minutes a day? The answer is that it shouldn't be. It has been estimated that the annual distance the average person in the UK walks, fell by 20% between 1976 (408 miles per year) and 2009 (314 miles). Modern life seems to have made us so busy doing sedentary things that we forget to move. 

Walking has many health benefits, from increasing bone density (meaning we are less like to get osteoporosis) to reducing the risk of getting a cold. It can also make us feel invigorated and alive and help us lose weight. A brisk walk each day is also great for our joints and muscles. Many back pain sufferers find a daily walk enormously beneficial for their backs. Some of my chiropractic patients deliberately get off the bus or train a stop or two early so that they get a good walk before arriving at work, and will do the same again on their way home. Others have opted to always use the stairs rather than get in the lift. Carys (my wife) swears by her treadmill desk which allows her to walk and work at the same time. A pedometer is a great way of keeping track of our daily steps. Some smart phones even have a built in pedometer. About 10,000 steps a day is considered to be what we should be aiming to achieve. There are many ways to be successful at walking more; it simply takes a little thought and planning. The greatest thing about walking as a form of exercise is that it is free. It can even reduce your transportation costs and your carbon footprint. Walking can be incorporated into many daily activities and now that spring has arrived it is likely to make us feel fantastic. 

I've sat at my computer long enough now, I'm off for a walk! It will be good for my back and so much more.

Seeing a chiropractor for back pain in pregnancy

Back pain in pregnancy is so common that many people feel it is just a normal part of being pregnant. The exact cause of low back pain during pregnancy is unclear, however it is widely thought that it is likely to be caused by postural and biomechanical changes associated with an enlarging uterus which causes an increase in the lumbar spinal curve. Hormone changes in pregnancy also cause a relaxation of the stabilising ligaments, particularly of the pelvis.

During a time of great anticipation and excitement as you prepare for your precious arrival, the last thing you need is nagging or debilitating back pain. As the use of painkilling medication is discouraged during pregnancy, many pregnant women suffering with back pain feel they have very few options available to help reduce their pain. Chiropractic is a safe and medication free means of treating back pain. Several recent studies have found statistically significant reductions in back pain in pregnant patients treated with chiropractic compared to those treated with routine obstetrical care. In a study published last year, the pregnant women who were treated by chiropractors experienced a reduction in their back pain by 30% within one week of treatment being started. This increased to an approximate 50% reduction in pain levels by 1 month after the first treatment. By 3 months after the treatment was started, patients reported a 75% reduction in pain.

I enjoy treating pregnant patients. It is always satisfying to help reduce people's pain without having to resort to the use of medication. It's one of the many things I love about being a chiropractor.

Want a quicker recovery from back pain? - See a chiropractor

For more than a decade, thousands of back pain sufferers from around Liverpool have been successfully treated in my Crosby chiropractic clinic. Visiting a chiropractor when back pain strikes is becoming an increasingly attractive option as the much reported NHS overload makes getting a doctor's appointment more difficult.

But why is visiting a chiropractor such a sensible option? Well, there are a few simple reasons. Here are two big ones - 

1. Chiropractors get great results - I see these fantastic results all the time, but it bears saying

again; Chiropractic treatment is a great way to get rid of your back pain. 

In a study just published in the medical journal 'Spine', more than a hundred adults were randomized into three groups. One group received chiropractic manipulation. The second group had mechanically assisted manipulation and the third group received usual medical care. Treatment was given over a 4 week period. At the end of this period, the group receiving chiropractic manipulation had a statistically significant reduction in both pain and disability compared to the other groups. This extra benefit in the chiropractic manipulation group was a massive 25% over the other 2 groups. 

2. Short waiting times - Phone today and you'll more often than not be offered an appointment today! 

So if you're looking for a way to get on the road to 'pain-free' then chiropractic may be the perfect solution.  Give the clinic a call today 0151 931 3153 for an appointment or to ask a question.

Christmas Chiropractic Appointments

The festive season is such a busy time for all of us. A time for being with family and friends. A time for parties, celebrations and having a good time; and hopefully a time for a little rest and relaxation too. Unfortunately, sometimes problems and injuries can still occur when we least want them.

I will be taking some time off with my family over Christmas and the New Year. If you are unfortunate enough to develop a problem over the festive period, I will have my phone calls (0151 931 3153) diverted to my mobile and may well be able to answer your call and offer advice. If I can't answer, you can leave a voice message and I will return your call.

I will also have several clinics during the Christmas and New Year weeks, so if you do have a problem, you shouldn't need to struggle for too long!

I hope that your have a wonderful Christmas and that 2015 is all that you want it to be.

Neil

Chiropractor Liverpool

If you wanted to see a chiropractor in the Liverpool area, what factors would influence your decision regarding who to see? I asked this question to some of my patients and social media users, and these are some of the points that they considered important.

Recommendation - This answer was by the far the most repeated response. Everyone it seems prefers to put their health in the hands of a person who has a track record of already having helped someone they know. Personal recommendation has formed the bedrock of my new patient list for many years. Over the past 2 years more than 60% of all new patients have come to see me on the recommendation of a friend or family member. This takes great trust on the part of the person offering the recommendation. I don't take this trust lightly and I will always do my best to reward this trust with my best efforts to help the individual that has been recommended. 

Qualification - Unfortunately not all chiropractors are equally qualified. My chiropractic education was undertaken at the Anglo-European College of Chiropractic, which adheres to strict international criteria for chiropractic education. I graduated with a Bachelor of Science Degree in Human Sciences (Chiropractic) after 4 years of study and I also have a Master of Science Degree in Chiropractic. Additionally, I complete a minimum of 30 hours of continuing education each year in order to learn new ways to help my patients and to keep up to date with other developments in health care.

Experience - Having graduated in 2001, I have treated thousands of patients over many years. Early in my career I spent several years as the in-house chiropractor at a large sports and rackets club in Lancashire. There I got plenty of experience treating sports people, some of whom have risen to the very top of their chosen sport. For the majority of my career however I have worked in more general chiropractic practice, where I've treated people from all walks of life and of all ages; from the very young to the very, very old. With experience, treatment can readily be modified to cater for the diverse individuals that come through the door.

Location - Many of my patients travel quite some distance to see me, however the majority who look for a Liverpool chiropractor come from the local area. The clinic is situated in a great location in Crosby. There is free, unrestricted road-side parking right outside. There is also a regular local bus service (53) which stops right outside the front door. Additionally the train station (Blundellsands and Crosby) is only a short 5 minute walk away.

Appointment Availability - Throughout the week there are usually 'same-day' appointments available. The clinic is open from 7.30 on Monday and Thursday mornings and stays open until 8.30 on Wednesday evenings. I offer out of hours appointments enabling most patients to fit treatment around their busy work, social or family life.

First Impression - The first impression most people get when contacting the clinic will be of me answering the phone or greeting them in the waiting room. I hope this is a good experience for them! I like to deal with enquiries and each patient personally. This means that people get to ask the questions that they want to ask to the chiropractor directly. 

Online reviews - The internet has become an extremely useful place to find things out. Over the past year, around a quarter of my new patients have come to me as a result of performing an internet search. Frankly, this is one of the reasons that I write blog posts like this. There are a few places online where you can find reviews that people have left about their treatment here. Thanks for the kind words of those who have left reviews!

Informative Website - My website was renewed last year. If you feels that it is missing anything important then I'd be very happy to hear your view.

Prices and Special Offers - Despite being the longest established chiropractic clinic and probably the most experienced chiropractor in the area, initial consultation and treatment prices have been kept to a very affordable level for many years. Additionally I don't employ some of the rather dubious sales techniques that some chiropractors have been know to use. I aim for my patients to feel that they have received a great service, for a very fair price.

Thank you to all who took the time to respond to this little survey about what you would expect from a Liverpool Chiropractor. I have found it very interesting to hear your comments. Feel free to let me know if you think I've forgotten something important.

World Spine Day

Today - 16th October 2014 - is World Spine Day. It's a day when organisations who are interested in spinal health look to promote ways to enjoy a life with less back pain. If you've experienced back pain, you'll agree that this a truly worthy endeavour.

Spinal pain is common. Back pain, neck pain and disc problems are experienced by millions of people every day.

Recent research has found that 77% of people say they are currently experiencing back or neck pain or have done so in the past, while 24% say they suffer on a daily basis. 43% of people in pain state sleeping is a trigger and 44% say sitting causes them pain. On an average day, 82% of us spend up to 6 hours sitting in front of a computer screen; 49% spend between 2 and 6 hours watching TV; and 33% spend between 2 and 6 hours looking at a laptop or tablet.

Spinal disorders can have a profound impact on our daily lives. They can make basic daily activities such as getting up from a seat, walking or getting in or out of the car painful and difficult. They can often also interfere with our ability to take part in recreational, social and family activities. Work productivity is also often reduced in back pain sufferers. In the Global Burden of Disease Study, low back pain ranked highest in terms of disability and 6th in terms of overall burden on society.

The good news is that many of the triggers for back pain can be easily avoided. We know that people who work to maintain good posture and are more physically active are less likely to experience spinal pain. This is why the theme of this year's world spine day is 'straighten up and move'.

Here are some resources created for World Spine Day which you may find helpful:

Straighten Up And Move Posture pod
World Spine Day Brochure
Personal Activity Calendar
Stand Taller, Live Longer Poster
Just Start To Walk Resources
24 Hours of Strain Top Tips

If however you're already in pain, then myself and many thousands of chiropractors around the world will be more than happy to provide chiropractic treatment to help ease the pain and get you back up and moving again.

Let World Spine Day be your motivator to get things moving.

Chiropractic Helps Back Related Leg Pain

As a chiropractor at a clinic called 'Your Back Clinic', you might expect me to treat a lot of back pain. That certainly is the case. More than 50% of all the people who come to see me, do so because they are suffering from back pain, particularly pain in the lower back. Low back pain is often complicated by the existence of pain running down into the buttock, thigh, calf and even into the foot. This can be described as back related leg pain.

Commonly people with back related leg pain arrive in my treatment room reporting that they are suffering with "sciatica"; and many of them are. But back related leg pain doesn't necessarily have to be sciatica. Sciatica occurs when the sciatic nerve gets pinched or compressed somewhere along its course at the bottom of the back or in the leg. Very often this is because of some damage to a disc. Some people call this a 'slipped disc', although discs don't really tend to slip; rather, they bulge or herniate, causing pressure on and inflammation of the nearby nerve root. Sciatica is not the only type of back related leg pain. Damaged or dysfunctional joints and muscles in the back can also refer pain into the legs. A thorough physical examination will usually be able to determine where the problem is, although occasionally special imaging tests are necessary and are ordered.

New research published this month, has found that chiropractic treatment and home exercise along with advice, is more effective than home exercise and advice alone in the treatment of back related leg pain. In a 4 year study of 192 sufferers, those whose treatment included chiropractic spinal manipulation were found to have a clinically important advantage at 12 week follow-up. Even after 12 months those treated by a chiropractor still recorded decreased medication use, and greater satisfaction and global improvement than those who only were given advice and home exercises.

Chiropractic care uses no drugs or surgery; rather it is a hands-on treatment approach which aims to restore normal function to joints, muscles and the nervous system through manipulation and rehabilitation. When the body is functioning well, it is better able to repair itself. You should then start to feel well and begin enjoying life to the full. And that's what it's all about!

Getting A Good Nights Sleep

Although we spend on average a third of our lives in bed we don't usually give much thought to sleep unless for some reason we stop sleeping well. Sleeping poorly can be caused by a number of different things from sleeping with a noisy or restless partner to issues related to light. By far the greatest thing keeping us awake at night however is bodily discomfort. Research involving back pain sufferers by the British Chiropractic Association in 2011 revealed that 41% of women and 36% of men felt that sleep and bed issues may be a factor in their pain. Following a poor night's sleep we are more likely to feel stressed, make mistakes and find it difficult to concentrate.

A key factor in sleeping better and alleviating back pain is to have a suitable bed that provides the correct support. Depending on quality, mattresses will often need replacing every 5-10 years. As we all come in different shapes and sizes there is no 'one size fits all' answer to the question of 'Which bed is the best?' The best mattress is a supportive one. A 15 stone person may not be comfortable sleeping on a bed that a 9 stone person finds to be perfect. If you are thinking of getting a new bed it is always advisable to go shopping with the person with whom you will be sharing the bed. Try lots of beds. When you find one that you think you like, spend as much time as possible lying on it before making the decision to buy. You and your new bed will spend a lot of time together over the next few years; make sure it will be a great friend and not your worst enemy.

I am a great fan and advocate of water beds, having used one myself for many years. Water beds have several key advantages over conventional beds. They are super supportive as they are able to mould perfectly to your individual posture. This can remove pressure from the spine during sleep and thereby facilitate excellent muscle relaxation. Many modern double or king size water beds have two mattresses side by side allowing different firmnesses to be created by just adding or removing a little water from one side or the other. The bed temperature is thermostatically controllable allowing you to have a warm bed in the winter and a cool bed in the summer. Water beds may be more suitable for allergy sufferers as no skin, dirt or dust mites can penetrate the mattress. They can also last much longer than convention beds as there are no springs or foam to degrade. As you can see, I'm a big fan of water beds. As a chiropractor I regularly recommend that my patients check out a water bed when considering a new bed. They normally come back and tell me how much they love them too! Dream Merchants is a great local water bed shop for people living in the Liverpool area.

A Pain In The Neck - Chiropractic Can Help

Individuals seek treatment from chiropractors for many different reasons. Most commonly, people come to see me because of neck pain, back pain or other joint and muscle pain.

New research published in the journal JMPT has provided some interesting new evidence that chiropractic treatment for neck pain is both effective and cost-effective. It also found that manual therapy techniques (such as those used by chiropractors and osteopaths) were more cost-effective than usual GP care alone for improving low back and shoulder pain and disability. That of course is not to say that your GP should not be consulted if you are suffering with such problems. It does however, add support to the growing assertion that there are often more effective means of relieving common muscular and skeletal pains than popping pills.

You can read the research here.

I am pleased to be able to offer treatment that can often make a great difference to people who are in pain or suffering.

Clinic Improvements

Eleven years ago this month I opened a chiropractic clinic in Crosby. In an attempt to be creative and original, I named the clinic 'Back For Your Future - Family Chiropractic Clinic'. I think it succeeded in being creative. The name is however extremely long and doesn't necessarily trip off the tongue.

Last year I began the process of giving the clinic a new name when I had a new website designed and built. The clinic's online name since the website's release has been 'Your Back Clinic'. Renaming the 'shop front' of the clinic, so to speak, was delayed while negotiations over buying the building took place. Happily, the building is now owned rather than rented!

There are plans to renew the clinic's frontage and signage. A proposal for how it may look can be seen here. Further interior improvements will also follow in the near future. I hope this will enhance the patient experience for all who choose their chiropractic care here.

Thanks to all who have chosen to receive treatment here over the past decade - I'll continue to be here for you.

Technology and Back Pain in Children

Children and adolescents are seeking help from chiropractors in ever increasing numbers because of back pain. Back pain is usually thought of as a problem affecting adults. Research carried out this year in which 460 parents of children aged 11-16 were questioned, found that 40% of children in this age group had experienced back pain. 15% of these parents attributed their child's pain to just one thing - the prolonged use of computers or computerised devices. The research also revealed that nearly three quarters of these children spend between 1 and 4 hours each day using computers, laptops or tablets. Nearly half the parents admitted that their children did not get enough exercise.

In recent months I've noticed a jump in the number of children coming through my door. Most have presented with back pain. Many have overly sedentary lifestyles but some also presented with sporting injuries to their backs or other parts of their bodies. I'm always happier to see children who have pain related to being active as I find that they are more likely to make a quicker and more sustained recovery.

The NHS recommends that children aged 5-18 get at least an hour of exercise a day. Although my children take part in sports teams or clubs, modern life makes it is difficult to achieve at least an hour of exercise every day. Knowing that this is difficult for many families to achieve, the British Chiropractic Association has developed a 3 minute exercise programme called 'Straighten-Up UK'. This is great for adults and children alike. Although it is short and is in no way a substitute for doing some more intense aerobic exercise, it does get most parts of the body stretching and moving on a daily basis. You can get your family to have a go at it by clicking here.

If your child is experiencing back pain or other musculoskeletal pain, then seeing a chiropractor can often help. I offer free initial consultations for children at my clinic in Crosby. Child treatment sessions are also discounted by a third, costing just £20. Treatment is hands on and is modified to make it suitable for the age of the child. When a child's inactive lifestyle is identified as being a contributing factor, advice will also be given to improve posture and address lifestyle issues. Don't let a newly acquired adolescent pain develop into a chronic adult problem. I'm here to help.

The health hazards of sitting

Sitting for too long is not good for us. A recent article in the Washington Post describes some dangers of prolonged sitting.They include:

• Heart Disease
• Pancreas Over Activity
• Muscle Degeneration
• Circulation Problems
• Weak Bones
• Sluggish Brain Function
• Spinal Problems 

Chiropractors specialise in the treatment of spinal problems and are thereby in a strong position to deal with muscular and skeletal problems in those who have been sedentary for too long. Whether it's a stiff neck or low-back pain chiropractic treatment can provide a viable alternative to the use of painkillers. Treatment is usually very hands on, but will often also include a variety of self-help recommendations, including postural advice, specific exercises and lifestyle guidance. A great way to reduce your sitting is to walk while working by using a treadmill desk. We bought our treadmill desk nearly 12 months ago now and it is still in use for a few hours most days of the week. Hopefully a guest post from Carys will follow soon to summarise how the 1st year of use has gone.

If you are suffering from back or neck problems, Neil at 'Your Back Clinic' will be very happy to help. Appointments can usually be organised so that you are seen within 24 hours. Contact details here.

Fast Exercise

A few weeks ago when listening to the radio I heard an interview with Dr Michael Mosley. He was talking about his newly published book, 'Fast Exercise'. The interview was brilliant. It was one of those rare occasions where an interview actually prompted me to buy a product. When I bought the book I quickly realised that it was not going to be a difficult read. It is 208 pages long and includes pictures, diagrams and lots of references.

The book title 'Fast Exercise' is a play on words. The exercise described is fast because it takes very little time and fast because it includes some short periods of fast or high intensity exercise. This form of exercise is sometimes known as 'high-intensity interval training' (HIIT) or simply 'high-intensity training' (HIT).

Research shows that it is possible to get as much (or more) benefit from a short period of exercise which includes several short bursts of intense activity as you can from a longer period of more steady exercise. For instance, when compared to a steady 60 minute exercise session of cycling or jogging, a similar 20 minute exercise session incorporating 4-6 short (approx 30 second) sprints, can in just a few weeks:
                 - Improve lung capacity
                 - Increase cardiac size and strength
                 - Improve insulin sensitivity
                 - Increase weight loss (especially abdominal fat)
                 - Decrease appetite (at least in the short term)

The book is full of well explained supporting research. It also has a section dedicated to high-intensity exercise regimes that can be adopted by the reader.

Since reading the book I have started to change the way I exercise, and I feel good for it.

As a chiropractor I am always pleased to find resources that can help patients improve their health and I'm happy to recommend this book. In an era where many of us are extremely busy, fast exercise may just be one way to get us fitter and healthier, FAST. Click here to buy the book in our local Crosby bookshop.

You can watch a documentary by Dr Michael Mosley on this topic here.

Sugar and the Health of the Nation

Last autumn I came across a YouTube video presented by Dr Lustig, a paediatric endocrinologist at the University of California in San Francisco. The presentation was called: Sugar: The Bitter Truth. I posted it on my blog in August and many of you may have seen this. In the last few weeks I have
been interested to see that sugar has once again hit the headlines. A new group has been set up called 'Action on Sugar'. This group believes that it is possible to achieve a reduction in sugar consumption of 20 to 30% over the next 3 to 5 years. They plan to lobby the food industry to achieve this change. It is thought that by reducing sugar consumption by around a quarter the obesity epidemic which is being seen across the nation could be halted or even reversed. Such a reduction in obesity would also go a long way to reduce chronic conditions, such as diabetes and heart disease.

Action on Sugar list the sugar content of some commonly eaten foods and drinks. The figures are quite startling. For example:

Coca-Cola Original 330ml: 9 teaspoons of sugar
Heinz classic tomato soup 300g: 4 teaspoons of sugar
Starbucks Caramel Frappuccino with whipped cream with skimmed milk: 11 teaspoons of sugar

Dr Lustig made five recommendations, which if followed can make a big difference to our personal weight and well-being. Over the past five months, I have been very mindful of his recommendations and have been making a concerted effort to implement them. The recommendations were:

1. Get rid of all sugared liquids from your home or work; only drink water or milk.

2. Eat your carbohydrates with fibre (remember, highly processed food often contains little fibre).

3. If you want a second helping, wait 20 minutes first.

4. Buy your screen time (TV, computer, etc) minutes for minute with physical activities (i.e. 30 minutes of surfing the net cost you 30 minutes of exercise or cleaning or walking, etc).

While making an effort to implement these four points, I have found point 3 to be particularly interesting. It is amazing how after eating a meal I can still feel hungry. However if I wait 20 minutes I feel full. This is because it can take 20 minutes for the hormone leptin to feedback to our brains, letting the brain realise that you are no longer hungry. This is a great tip and another reason why it is important to consume our food more slowly, giving the body the opportunity to realise when it has eaten enough.

I also should mention the value of the 4th point. Regular exercise is so important. I have just bought a copy of the new book written by Dr Michael Mosley called 'fast exercise'. As the title suggests, this book is about exercising, fast. Fast as in taking a short time and fast as in high-intensity. I have not completed the book yet, but I'm sure I will talk about it again sometime soon.You may want to get a copy of it yourself.

 

Find out more about Action on Sugar here.  

New Year Tips For A Healthier Back

At the beginning of a new year it’s common for many of us to set resolutions or certain goals that we would like to achieve over the coming year. Last year I set myself the goal of walking the 3 peaks in the Yorkshire Dales. At the end of July I had a free weekend and got lucky with perfect weather. I had a fantastic day out hiking in some of the most beautiful countryside in the UK. I was delighted to complete the 25 miles and 3 mountain peaks in 10 hours. This year I’ve a new mountain hiking goal. I hope to be able report the successful achievement of this goal next year.

The setting of goals or resolutions can be helpful to us as we attempt to do something that takes some motivation and requires self-discipline. In my work as a chiropractor in Liverpool, I see people each day with a variety of back problems. These problems often cause considerable pain or disability and almost always have a significant effect on the sufferer’s ability to enjoy life to the full. Fortunately I can provide helpful treatment and advice when back problems do occur - quite often these problems can even be avoided by fostering good habits.

I thought it might be interesting to give some tips for helping to reduce the risk of back pain. They are simple and require some initial self-discipline, but eventually they can become second nature.

Here they are:

1. Exercise regularly; choosing exercise that you enjoy makes it much more likely that you’ll stick to it long term.

2. Avoid bending and twisting at the same time.

3. Try to keep the back straight when bending over by flexing at the hips and knees.

4. Don't sit for too long; 30-40 minutes is usually long enough in one spell.

5. Don't slouch in your seat and use a supportive chair.

6. Strive to achieve your optimum weight.

None of us get it right all the time, so when things do go wrong, remember I’m right here to help get you back on your feet.

Smart Phone Use

Smart phone use has exploded over the past few years. According to statistics released by Ofcom more than 50% of UK adults now use smartphones, almost double the figure of 2011. Smart phones are phenomenal devices; the stuff of science fiction only a few years ago. I use mine for emailing, browsing the internet, GPS, as a dictaphone, tracking my exercise, as a torch, for social media, playing games and lots more - not to mention making phone calls or sending text messages.

Having such a hypnotising device in your hand doesn't come without some potential dangers, though. Posture is an important issue. Keeping the head down, staring at what is quite a small screen for prolonged periods can cause neck problems and sometimes also results in headaches. Wrist and hand repetitive strain injuries have been linked with repeated over-stretching of the thumb across the screen in particular. As a chiropractor in Liverpool, I've seen such patients come through my door. Identifying the cause of the problem and ensuring that the necessary lifestyle changes are made is key. There are also potentially serious consequences of falls or collisions as a result of using the phone while out and about. I found this little animated video which is great and very educational. I think you'll like it.