Perfect your golf posture

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Tiger Woods has just pulled out of a golf tournament due to back pain. Golfers are susceptible to these kinds of problems so, whether an old hand or new to the sport, the British Chiropractic Association has some top tips to help golfers with a pain-free swing.

Having just one joint or muscle out of line can make 18 holes seem like 108 and it’s no wonder if you have to swing your club 70-100 times with an injured back or wrist. By simply aligning the body perfectly, everyone can play golf better, with less effort and have more fun at the same time.

golfer

High profile professional golfers can suffer injuries, but the amateur player may be more at risk than Rory, Justin or Tiger! Poor technique, inadequate stretching prior and post-match and incorrectly carrying heavy golf bags are the main causes, but following a few simple tips can solve the problem.

The Pressure Points

– The lower back, shoulders and wrists are the most obvious joints at risk for golfers through the repetitive nature of the golf swing, but carrying a golf bag can also place an enormous strain on your neck. Take advantage of the latest golf accessories specially designed to help such as lighter bags and dual harness straps over shoulders to distribute weight evenly.

Warm Up

– Golfers often don’t warm up properly before playing – if muscles are not prepared by a good stretching routine, this can lead to a lack of flexibility and injury. Spend two or three minutes warming up before teeing off. Stretch hamstring, quads, chest muscles and shoulders.

On the Course

– Drive – make the most of your swing; warm up on the driving range.
– Don’t forget that, like any sport, a good post-event stretch is also required.
– When picking up golf bags, bend carefully from the knees.
– Contrary to popular belief, trolleys are not the best way to caddy clubs as this builds unnecessary pressure from pulling and bending in the wrong positions. A power or electric caddy is the safest way to go around.
– Wear proper shoes for stability and to help avoid twisting the back and hips.

Is bedtime a pain in the neck?

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paininneck

Research shows people don’t make the link between back pain suffered at night and their beds.

New research from the British Chiropractic Association (BCA) and Sealy beds reveals that neck or back pain has prevented nearly half (48%) of people from sleeping.

The research indicates that people are not making the link between their pain and their beds. Despite 43% of people saying that sleeping can cause them to suffer from neck or back pain, nearly two thirds (61%) do not think that their sleeping position is important for their back or neck health.

Worryingly, a staggering 96% said that they do not think that the way they get in and out of bed is important for their back or neck health, which chiropractors regularly attribute to triggering back problems in patients.

Chiropractor, Rishi Loatey, from the British Chiropractic Association, said: “Despite complaining of back and neck pain occurring after sleep, most people don’t think that getting in and out of bed is important to their back health.

“In fact, disc injuries are more likely to occur with bending movements first thing in the morning. As you sleep, the discs in your back hydrate and increase in size. This makes the disc fibres more susceptible to injury. Try and avoid bending movements for the first hour after waking. Your chiropractor will be able to recommend some gentle stretches you can do in the morning”.

The findings come as the 24th annual National Bed Month gets underway, prompting the BCA to urge people to pay more attention to their bed and indeed the way they get in and out of it, particularly as over a third (36%) of people reported not to have even considered their neck or back when they last bought a new mattress.

Neil Robinson, Marketing Director of Sealy UK, comments: “An important part of a good night’s sleep is a supportive mattress. You should change your mattress every seven years and if you’re in pain at night, it might be that you need to buy a new one. If you are buying a new mattress, it’s vital to try it before making the purchase – you wouldn’t buy a pair of shoes without trying them on and mattresses are no different, especially as we all spend such a large amount of our lives in bed.

“At Sealy we are conscious that one size does not fit all, so we stock a wide range of mattresses to make sure that people have as many options as possible.”

Top tips for buying a mattress and protecting your back in bed:
• Try before you buy: If you are lying on your side, your spine should be parallel to the mattress and your spine should not sag (bed too soft) or bow (bed too hard). The longer you can spend lying on a mattress before you buy it, the more accurate this feeling will be.
• Don’t go it alone: Always shop with your partner as your respective ideal mattress tensions could be very different.
• Wake your body up slowly: Don’t leap out of bed first thing in the morning as this can damage the back. Instead, gently get out of bed and avoid bending or doing anything sudden or strenuous until your back wakes up.
• Adopt a good sleeping position: Lie on your side rather than lying on your front with your neck twisted to one side.

For more information on how to maintain a healthy posture, the BCA 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: http://bit.ly/straightenup You can also find a lot of valuable posture advice at http://bit.ly/bcapostureinf

Bad backs are global!

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The ‘bad back’ is a global phenomenon

The British Chiropractic Association (BCA) joins calls to prioritise the treatment of musculoskeletal problems in wake of new global study. In a landmark and comprehensive study of the worldwide impact of diseases (Global Burden of Disease Study 2012) published in the Lancet on 15th December, musculoskeletal (MSK) conditions, including back and neck pain, were found to be affecting over 1.7 billion people.This staggering figure has increased by 45% over the last 20 years and, with the current estimate for the number of people suffering from back and neck pain alone standing at nearly 1 billion, it is not surprising that there are fears over the impacts, both physical and economic.

The Global Alliance for Musculoskeletal Health, an influential organisation that brings together stakeholders in all musculoskeletal conditions and of which the British Chiropractic Association is an affiliate, is calling for urgent action to prioritise policies and resources to help keep people moving and reduce the burden of disability caused by these conditions.
BCA President Richard Brown comments “The figures for the incidence of back and neck pain are very worrying and demonstrate the fundamental global impact that these problems are creating.This mirrors the situation in the UK as demonstrated in regular consumer research commissioned on behalf of the British Chiropractic Association. Patients are telling us that back and neck pain is having a significant impact on all aspects of their daily lives. Chiropractors have particular expertise in the diagnosis, treatment and management of back and neck pain and offer a package of care as recommended by NICE in Clinical Guideline 88, The Management of Low Back Pain”

National Gardening Week

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As a nation, we love our gardens and spend a considerable amount of time and money on them. As we rush to get those jobs in the garden done, there is a risk that gardeners may injure themselves. What everyone wants is to be fit and healthy enough to actually enjoy sitting in their garden and enjoy the fruits of their labours come summer time, so here are some helpful tips from the British Chiropractic Association.

Clothes

Don’t wear clothes that are tight or could constrict your movement.

Warm Up

Gardening is like any other exercise; you need to warm up first. Don’t go straight into heavy garden work; start off with lighter jobs as this will lessen the chance of muscle strain.

Using a ladder

When using a ladder or steps, make sure you are always facing them, keeping your shoulders, hips and knees pointing in the same direction.
Rather than leaning or reaching, move the ladder or step regularly to keep up with where you are.
Any kind of ladder must be firmly and safely planted in position and, if possible, have someone else there to keep an eye on things.

Clever pruning

Get as close as possible to the things you are pruning and avoid over-stretching to reach the area you are dealing with.

Invest in some long handled secateurs to reach plants and bushes that are beyond normal reach.

Take a break

Vary your activity by spending no more than 20-30 minutes on any one thing and make sure you take regular breaks.

Be clever with the paving

If laying a patio, keep the slab close to your body and bend your knees; it is sometimes better to bend one knee rather two, as your supporting leg gives you a position of strength.

If using railway sleepers, two people will probably be needed.

Plan ahead

If you are planning a trip to the local DIY store to buy heavy items such as cement or gravel, buy smaller bags rather than one big bag as they are easier and safer to carry.

If you do buy heavy items, use a trolley and if on your own, ask an assistant at the store to help you.

If buying things like compost, sand or gravel in bulkier amounts, shovel the contents of the large bags straight into smaller containers or wheelbarrow from the back of the car.

Don’t lift with your arms straight out, keep the elbows bent and to your side to minimise the stress on your back.

If having items delivered, have them unloaded as close to where you need them as possible; this will save the effort of moving them again.

A specialist garden trolley might be worth investing in to move these sorts of materials around, especially if you have lots of patio pots to move around as well.

Weighed down

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According to a recent research report published in the Archives of Disease in Childhood which looked to investigate whether backpack weight is associated with back pain in children, 50% of children carrying heavy back packs had a higher risk of back pain.

heavyschoolbags

The issue of protecting children’s backs from heavy bags in not a new one to the British Chiropractic Association who has been running a programme called ‘Watch Your Back for several years.

Tim Hutchful, BCA Chiropractor, says: “Children in the UK tend to lead a more sedentary lifestyle and are especially vulnerable as their bones are ‘soft’ and still developing. Heavy backpacks can cause a problem but doing something as simple as checking the bag contents each day and making sure that a child uses a rucksack properly with both straps properly adjusted, could make all the difference.”

The British Chiropractic Association (BCA) offers the following advice aimed at preventing back pain in children to preserve the health of their backs now and into the future:

· Bag it up – if your child has to carry a bag to school – a rucksack is the best option as long as it is carried over both shoulders, and the straps are adjusted so that the bag is held close to the back. Loads are easier to carry when held closer to the body and symmetrically (try not to have a load held off to one side), ensuring weight is evenly distributed

· Check it- make sure your child is not carrying any unnecessary excess weight – check daily that all the items in their bags are essential. Ensure school bags are packed correctly – heavy objects should be packed first and placed on the inside of the bag, close to the spine and pelvis

· Best Foot Forward – Make sure your child has good footwear; soft-soled shoes that are supportive and have a good grip will make it easier for them to carry a heavier school bag

· Exercise – lack of exercise is your child’s worst enemy. Encourage your child to take regular exercise as, the fitter your child is, the less likely they are to injure themselves

· Don’t ignore pain or discomfort – If your child can’t stand up straight easily or they complain that the bag limits their movement – then it is too heavy. Encourage your child to tell you about pain or discomfort that may be caused by a heavy schoolbag. Pain in a child or teenager should not be ignored.