Great news. The sun is shining, and it’s holiday time!
Most of us have been couped up for the best part of a year, probably getting a lot less exercise than normal and possibly desperately needing some treatment for pain. Every year we get a surge of clients who have put their back out and need urgent help to resolve back pain before their holiday. This year it’s likely to be a bigger surge due to the relatively low activity due to COVID dragging on.
We are here to help and we will no doubt be able to get you out of pain in time for your holiday. But it’s important to realise that in most cases we won’t have enough time to completely fix the problem, so you will need to be a bit careful on your much looked forward to holiday.
Here is some simple advice to help you avoid ruining your holiday
First, let’s understand pain a little. When we are in pain, it’s difficult to get it off our minds. But once it’s gone, you can’t remember it, can you? You can remember you didn’t like the pain, but you can’t recreate the pain in your mind. There lies the risk.
Once the pain is gone, it’s forgotten and we feel good. Then we do stupid things and the pain comes back with a vengeance. What is one of the main culprits? Suitcases.
If you think about basic health & safety when picking things up, the rule is bend your legs, not your back. It makes sense, but not easy to do when putting a heavy suitcase in the boot of the car, or fighting to get the suitcase off the conveyor at the airport. Worse yet, one sure way of putting your back out is to lift and twist as the same time. What do you do when you take a suitcase out of the boot? You are in the way, so you twist and put the suitcase down! Ouch, home goal. Now for the Physiotherapy
Stop and think
Try two lighter suitcases instead of one heavy one. Bend your legs putting the suitcases in the boot, or even get two of you to do it. When you take a suitcase out of the boot, avoid twisting, instead rotate on your feet, like a robot.
Be extra careful with airport conveyors. They tend to be a free for all, and fighting to get a suitcase off before it goes past is a sure way to put excessive lifting and twisting loads on your back.
We have had many clients who ruined their holiday before it started. Don’t let that be you.
If you are in pain, we can help
Call 01889 881488 Now
Jean, Erica & Charlotte will be happy to help
Physiotherapy Treatment For Vertigo Caused By BPPV
Vertigo is a problem that affects around half the population at some point in their lives and is more common as we get older. Fortunately, the symptoms usually only last for a few seconds to a minute or so, but the symptoms are very unpleasant including:
• Nausea and vomiting
• Dizziness
• Fainting
• A sense of rotating
• Inability to stand or walk
What Causes Vertigo
It is widely accepted as the most common cause of vertigo is BPPV (Benign Paroxysmal Positional Vertigo) and this is linked to the 3 semi-circular canals in the inner ear. The role of these canals is to sense the position of the head in the 3 axes of up /down, right / left, forward/ backwards. If any incorrect signals occur, the brain doesn’t know where your head is and gets confused.
Faulty signals are caused by very small chalk crystals becoming loose and getting into the semi-circular canals. These loose crystals then move in the canals, stimulating faulty signals.
The types of movement which most frequently initiate a vertigo attack are rolling over in bed, getting out of bed, sitting up after lying flat or looking up or down.
Vertigo Treatment
Left untreated, vertigo will usually resolve itself but may take several months. Fortunately, treatment is fairly simple and painless and typically no more than 3 specialised Physiotherapy treatments are needed over a couple of weeks.
David Paling, a senior physiotherapist and our clinical lead can diagnose and treat BPPV.
If you or someone you know is suffering from vertigo, then physiotherapy treatment with us should seriously be considered.
Call the clinic now on 01889 881488 and ask for an assessment with David.
Spinal Disk Bulge Physiotherapy For A Spinal Disc Rupture
Can a disc slip? The simple answer is no. It’s a layman’s term that is unfortunately very misleading to the general public.“My disc has slipped out, can you put it back in” is not an uncommon conversation opener on the telephone. Of course, it’s quite difficult then to get the caller to understand that this can’t actually happen, which is why Spinal Disk Bulge Physiotherapy is key to recovery.
Let’s look at the spine’s anatomy and in particular the role of the disc.
The spine is made up of 7 cervical (neck) bones called vertebrae, 12 thoracics (middle) vertebrae and 5 lumbar (lower) vertebrae. The top 2 vertebrae in the neck are a little bit different, so putting those to one side, between each pair of the remaining vertebrae there is a disc, the purpose of which is to provide shock absorption and allow movement. The disc itself is attached strongly to the vertebrae and cannot slip out.
A disc is made up of a tough fibrous structure on the outside, layered in exactly the same way we make cross-ply tyres. On the inside, there is a soft, crab paste-like moist material. As we age this tends to dry out. There are also endplates in contact with the vertebrae. The spinal disc is 70% to 90% water, so making sure you are well hydrated is very important to disc health.
There are two major types of damage to these discs. The first is when the disc is overloaded sufficiently to cause a protrusion, or bulge in the outer wall, as in the diagram above. This is similar to what you see on the side of a car tyre when it has hit a curb. Sometimes this is referred to as a slipped disc. It’s not possible to just push the bulge back in, but specific exercises can help to relocate this and over time the disc may heal itself.
The second and more serious damage is when the overload has been sufficient to rupture the outer fibrous structure and force the inner material to squeeze out. This is called a herniated or ruptured disc.
What Are The Implications Of A Disc Bulge Or Herniated Disc?
A disc bulge will cause pain if it is central and compresses the central spinal column, or if it bulges to one side into the exiting nerves. In either case, if the compression is significant enough, it will cause pain and/or numbness and weakness and possibly loss of control in the limbs.
If the disc bulge is central it could cause problems down both sides of the body. If the bulge is on one side, it will only cause problems on that side.
If the disc has been ruptured or herniated, the same problems with compression of the central spinal column and exiting nerves can occur. In addition, if chemicals from the inside of the disc come into contact with the nerves, it can cause severe pain even without any compression of the nerves. In such cases, a course of anti-inflammatories will most likely be prescribed.
Can Spinal Disk Bulge Physiotherapy Treat A Disc Bulge or Herniated Disc?
In many cases, a bulging disc and a herniated disc will over time heal themselves. The time required may depend on the severity of the problem and may take from weeks to months to resolve. Physiotherapy treatment can help reduce the pain much more quickly. The key is to get an accurate diagnosis through a physiotherapy assessment, possibly needing an X-ray or MRI. Treatment can include specific exercises to help reduce the disk bulge, Gunn IMS dry needling, electroacupuncture, laser, shockwave, core stability rehab and postural rehab. In severe cases, surgery may be needed.
If you have suffered a recent back injury or had a long-term problem then it’s advisable to get your condition assessed and treated. We have extensive skills in treating spinal pain and clients travel from all over the UK and abroad to seek our help.
Call 01889 881488 now.
'The Body’ Nicky’s second instalment of her fantastic ‘Human Garage’ Trilogy is days away from release!
‘The Body’ Nicky’s second instalment of her fantastic ‘Human Garage’ Trilogy is days away from release!
To celebrate we are offering an amazing 45% off any Magnetic Resonance Treatment. If you or someone you know needs help with Osteoarthritis, Bone Problems, Sports Injuries or Spinal Disc issues.
Call us on 01889 881488
“For a longer active life”
Offer ends 30th September
Terms and Conditions apply.
The key to healthly exercise
The key to healthly exercise is just that.Let’s take another look at why we should exercise so we can hold a green fitness key.Today I find that humans are far too sedentary, all too
often sitting in front of a computer by day, followed by
sitting in front of a TV at night. This lack of physical
activity causes emotional and physiological imbalances,
but we can change this by looking at how we exercise; improving your
fitness changes your chemistry, acts as a powerful antidepressant, promotes
mental clarity, and reduces the likelihood of cancer.
If you’re not happy with either how you look or feel about your weight,
then with correct guidance, you can break out of inactivity and be rewarded
by smiling at yourself whenever you see your reflection. I will guide you towards 4 green keys to health and tonight is fitness.
You can learn more about how and when you should
exercise, as getting the correct mix can extend your life.
When I am working at my clinic, I hear echoing around the walls: I am too
old to exercise, too old to work. Are you too old to exercise? Well, no one told
Jiroemon Kimura (born 1897) that he was too old. He passed away recently
at age 116, farming until he was 90 years old. Remember the Carry On films?
Well, did you know that Barbara Windsor carries on exercising in her late 70s?
You can find her in her gym wear keeping fit outside in Hyde Park.
Over 450,000 people in the USA and over 70,000 people in the UK risk total
knee replacement every year. Want to talk pain? Then talk TKR. What’s
worse is that it is unsuccessful 10% of the time, and you can even die from
having total knee replacement. Furthermore, the age for TKR is constantly
dropping. Why? Anybody want to hazard a guess? That’s right: obesity.
Now, this isn’t proven yet, but it is most likely the biggest cause.
So, what happens when you get fat? Ladies, take the ‘C’ off chips and you
know what you get! Guys, you put it on around the waist and lose sight of
your favourite toy! What you probably don’t know is that your knees are
loaded with up to four times your weight, so every extra stone (14 lbs) is
an extra four stone (56 lbs) on your knees – that’s why knees are so often
the first casualty with OA. If you want to know why the four times multiple
occurs, it’s because of leverage. Now, you are intelligent people, and you are
surely interested in health or you wouldn’t be here. So, why have you made
the decision to get arthritis? Made the decision to get lots of pain? Made
the decision to risk surgery and even death? It’s because much of the pain
associated with the pleasure of eating too much is too far away, and anyway,
going to the gym is a pain for most. We need to change the way we think
about exercise, and hopefully this chapter will go some way to doing that
for you.
Here’s some more cheery news: an in-depth study into retirement found
that men in their sixties are every bit as good at driving business than those
physically and mentally in their prime. In later life, prescriptive exercise is
more effort than swallowing a pill, but it is well worth it; in a nutshell, you get
less senility and less pain. Exercise weaves its magic, strengthening the heart,
releasing more neurotransmitters for cell communication, boosting BDNF
for improving neural connections in the brain, aiding metabolism, improving
blood flow, stimulating toxic disposal systems, and strengthening bones.
This next fact gets me out running in howling gales and rain: current research
in Sweden shows that exercise alters the way genes work in the tissue that
stores fat, and changes in adipose tissue storage sites were measurable even
with just two workouts a week. Epigenetics has always fascinated me since
studying biology, and this is the study of how chemical alterations will
change how genes work in a cell. This allows us to fine tune our body to a
changing environment.
Exercise alters this process in muscle cells and improves how sugar is
processed. Furthermore, adipose tissue (fat cells) is an organ in its own right, producing active chemicals that have profound effects on the body. In
this tissue, 18,000 markers were found on 7,663 genes! This is leading to a
greater understanding of why exercise helps fatty tissue do its job properly,
which means that as we get older, we don’t have to have such a lumpy,
bumpy body. This smooth body needs a good structural support.
The 4 keys to health
The 4 keys to health is all about investing in the healthiest happiest future you could wish for with sound scientific knowledge and big spoonfuls of commonsense and experience.Tonights blog is for nutrition week. The traffic lights approach to healthfor the 4 keys to health gives one point for every yes answer.
0 – 3: RED.
3 – 6: AMBER.
6 – 9: GREEN.
Scores: Now count up your scores – are you red, amber, or green for this key?
Initial score:
Once you’ve read the chapter and implemented any changes, take the
questionnaire again to see how much you’ve improved.This questionnaire is in 4 parts.
Diet and Blood Sugar Levels
• Is your weight good for your age and height?
• Do you have lots of energy and do you like to exercise?
• Are you free from joint pain?
• Do you rarely feel like dozing in the day and feel alert after eating?
• Do you hardly ever get stomach ache or bloating?
• Do you concentrate easily with a clear memory and few
headaches?
• Do you hardly ever need sweet food or caffeine fixes?
• Do you jump out of bed, raring to go?
• Do you rarely feel dizzy / irritable / have mood swings in
gaps between meals?
Water
• Do you rarely have thirst / dry mouth?
• Do you rarely get headaches?
• Is your urine a mild (not dark) yellow colour?
• Are your skin and lips moist, not dry?
• Do you have regular bowel movements most days?
• Do you have less than two glasses of alcohol a day?
• Do you have five helpings of fresh fruit and vegetables a day?
• Do you have several glasses of fruit water / juice / herbal
teas a day, even if resting?
• Do you avoid having too many salty snacks?
Healthy Low Homocysteine Levels (repairing DNA
and building nerves / cartilage)
• Is your weight satisfactory and stable?
• Are you a clear thinker with a good memory and rare
headaches?
• Do you eat healthily with green veggies, seeds, and nuts,
but aren’t vegan?
• You are not an alcoholic, smoker, or heavy coffee drinker?
• Do you have little joint pain?
• Do you have great stamina without weariness?
• Is your cardiovascular system and blood pressure normal?
• Do you sleep well?
• Are you rarely angry, irritable, or down?
Essential Fats
• Do you have healthy hair?
• Do you have flexible, pain-free joints?
• You are not taking painkillers?
• No arthritis, asthma, or eczema?
• No diagnosed cardiovascular problems?
• Do you spend more than thirty minutes a day outside in
sunlight?
• Do you eat healthily with oily fish, about four eggs a week,
seeds and nuts most days, and fewer than two alcoholic
drinks a day?
• Do you have a good memory, learning abilities, and
concentration?
• You don’t get down, anxious or unnecessarily angry?
Anti-Ageing, Anti-rot, Antioxidants
• Are you a quick healer?
• Are you younger than middle aged (40)?
• Do you have healthy skin?
• No diagnosis of cancer or cardiovascular disease?
• Don’t bruise easily?
• Do you live in quiet, clear air, healthy countryside, not
near major roads?
• Do you eat healthily with five lots of fruit and veg a day,
raw seeds / nuts, and at least two oily fish a week?
• Do you take antioxidant supplements?
• Do you exercise and raise your heart rate five times a
week?If you got a red key read my blogs or get a copy of my book,through www.thepainkiller.co.uk,www.painreliefclinic.co.uk, or amazon.
Exercise is vital for healthy aging
Exercise is vital for healthy ageing, so get out of that chair! When we slouch
in our chairs, we don’t breathe correctly, we have less lung capacity, less
oxygen, a poorer blood flow, a weaker heart, and less nutrient delivery.
Smooth muscles tighten up to take up the slack, and our blood pressure
readings go up. Blood flow can’t accommodate sudden movements anymore,
so dizziness follows, and with it, increased accidents. Men’s sexual potency
falls, the gut slows, and digestion fails. Sugar metabolism struggles andcc
diabetes is more likely to take hold. In an article in Psychological Medicine,
Dregan and M.C Gulliford wrote about how intense exercise helps brain
function (Dregan & Gulliford, 2013), so you can remember where you put
your gym wear! Get my drift?
Here are some more facts I sourced for you to back up reasons to exercise
– for all you academic buffs out there. Whether you are old or young,
‘it’s widely acknowledged that a healthy body equals a healthy mind. The
government recommends a minimum of 150 minutes of exercise per week,
between the ages of 19 and 64’ (Dregan, 2013). A word to the wise – if you
don’t exercise at all, start. If you are new to exercise, start small and just walk
a little further than usual. Exercise doesn’t have to mean enduring lengthy,
intense programmes or taking up a gym membership, although I think the
discipline of going and the social angle is great. If you are exercising on your
own, you still need to add in working out with weights as well as aerobic
exercise, such as walking.
Did you know that at 44 years old, without exercising, we are at the peak
depressive age? However, at 70 – if we follow a fitness programme – it is
possible to be as physically fit and happy as we were when we were 20!
Another study got a group of 60 year olds to start doing three long swims a
week, and their medical measurements and tests were those of 40 year olds.
Exercise is much like medicine – it doesn’t have to taste nice, but the outcome
is more than worth it. Being disciplined about getting your exercise is your
key to longevity, so exercise regularly and effectively. Most people will say
they don’t like it, that it’s boring or painful, that they have no time to do it,
but they’re just in denial for the need to move. Well, couch potatoes, here
are some more facts for you:
• A study looked at 50 elderly people of an average age of 87.
Given a 10 week weights workout at this age, they doubled their muscle