Chiropractic Tips

When should I see a Chiropractor? The Chiropractors at the Havelock Clinic encourage you to ‘listen to your body’. It is important to note when you are in pain, how long does it last and how frequently does it return? Is it worse in the morning, through the day or at night? What is the location of the pain, and what is the quality of your pain (ache, cramp, sharp, shooting, burning etc.) What aggravates it and what relieves it? You may be experiencing other symptoms, such as pins and needles/tingling, cramp, stiffness and loss of motion, headaches, nausea, fatigue, irritability or vertigo, for example. You should not ignore these, be proactive and remember to tell your Chiropractor or GP as soon as possible. Can’t understand how a simple action brought on so much pain? Back pain often thought to be due to “over-doing it”, however, ever wondered why so many people injure themselves with simple actions like picking up a pencil or getting out of a chair? Well, it’s important to know that prolonged sedentary activity is extremely detrimental to the spine. Why is this? After only a few minutes of full spinal flexion your ligaments, joint capsules and intervertebral discs begin to “creep”, becoming lax and elongated, and they stay that way for around 30mins or more before recovering to their usually properties. During this vulnerable recovery phase they may be liable to injury if sudden forces are unexpectedly applied, even simple, everyday activities such as leaning over a sink or sneezing!. Remember, even low-load, static activities (such as desk work) have been shown to lead to fatigue and pain. Similarly, cumulative, micro-trauma may occur with a combination of these factors-

• The magnitude/force of the load
• The duration you are under the load
• The frequency that load is applied to you

Therefore even simple day-to-day activities performed with poor posture, core-stability or technique can lead to significant pain and injuries. However, your Chiropractor can assess where and when you are putting your back at risk, and how you can correct this to reduce pain and stress whilst maintaining a healthy spine. There are a number of simple and effective tools that we can show you, some which only take a few seconds to perform, to improve posture and minimise stress on the spine. We are able to give with a wide range of advice aimed at making you more comfortable, safe and effective at performing everyday tasks at home, work, or play. How do I avoid aggravating my condition? After a thorough assessment your Chiropractor will help you understand what may be aggravating your complaint, and what you can do about it, so you can feel more in control. You must also remember that “rest is not best” in most cases of back pain, and this includes prolonged sitting. Unfortunately most people are never assessed or shown how to perform spine-sparing movements, leaving them at risk of injuries and potentially a slower recovery. However your Chiropractor can help you to bend, lift and twist safely, aiming to reduce that injury risk. When should I return to my normal activites? Getting back to normal activities must be done with care. If you allow pain to control what you do you risk becoming fear avoidant and deconditioned, which may be the start of a chronic pain cycle. This is a nasty situation to get into, as you chance of a full recovery may decrease whilst your pain and disability may increase! Conversely, some people rush back to activities too early, which has it’s own risks. Remember, your mood and level of activity can also affect your pain, so it is important to have a graded exposure back to normal activities that you are comfortable with. Focus on setting achievable goals of distance, repetitions, duration etc., without letting pain dictate what you do, or do not do. This will help you gain confidence and self-efficacy in your abilities, help your recovery. Top Tips to help keep an injury free back. To help keep a healthy, injury-free back, the Chiropractors at Havelock Chiropractic Clinic believe you should understand-

• The risk and benefits of rest vs. activity.
• How to efficiently interact with your home and place of work.
• How & when to have a break to correct you posture.
• How and why special care must be taken first thing in the morning and with household chores.
• Safe lifting strategies and techniques.
• The benefits of light activities, such as walking or swimming.

Why mornings are risky times for your back… Mornings are known to be a dangerous time for the spine. The spinal discs loose up to 54% of their height through dehydration in the first 30 minutes of the day, so bending stresses on the disc increase by 300% and ligaments by 80% in the morning. If you are in acute low back pain or are experiencing stiffness and twinges avoidance of early morning flexion is strongly advised. This can be difficult when getting out of bed, washing over a sinking, putting on shoes and socks whilst getting dressed etc. However your Chiropractor can show you how to safely and confidently get on with your morning routine if you are in pain or looking to avoid injury in the first place.