Feb 27

5 Tips to Keep your Spine Healthy

by Olivia O Leary D.C BSc Hons

Learn simple tips to keep your back happy and healthy.

Up to 90 percent of the Irish population will suffer back pain at some point in their lives. A little preventive effort could go a long way to reducing your chances of suffering from debilitating back pain.The team at Gorey Family Chiropractic provide comprehensive care and education concerning the back, muscles, nerves and joints allowing you to enjoy life to the fullest.

These nerves, muscles and ligaments from your spine provide support to your entire body, which is why a healthy back is so important to your overall health & wellbeing.

5 spine-healthy tips

1. Practice good posture by standing, walking, sitting, lifting and lying in positions where the least strain is placed on supporting muscles and ligaments.

2. Maintain a weight that is appropriate for your height and frame.

3. Take part in strength, stretch and aerobic programs to improve your fitness level, make you more resistant to injury, and speed recovery if you are injured.

4. Wear shoes that are well balanced, flexible and comfortable or supplement your shoes with custom made Orthotics to improve alignment from the feet up if your arches are fallen.

5. Stop smoking, as smokers experience more spine pain and heal more slowly.

 

Gorey Family Chiropractic; Here to Support your Recovery

Feel free to contact our Gorey Family Chiropractic Clinical Team at info@chiropractor.ie or 053 94 83338 if you are an existing patient with any questions or if you are a new patient with neck, low back pain, sciatica or disc problems seeking diagnosis and treatment.

For your convenience all our clinical team is registered with VHI, Glo, Aviva and Laya Healthcare allowing clients of Gorey Family Chiropractic to claim reimbursement from a wide range of Private Health Insurers. We are also covered under the GAA Injury Scheme.

 

Feb 27

Returning to sport after back pain and injury

By Olivia O Leary D.C BSc Hons

imagesYou may play sports only rarely, play a sport on a regular basis, or play a sport at a competitive level. No matter how involved you are in a sport, we need to consider a number of questions before returning to your sport after back pain and injury:

•    Do you want to still play the sport, even though in some cases it might stress your back and  If you continue with the sport, will you continue at the same level or play at a less intense level?
•    When did your back injury occur? How severe was your injury?
•    Have you talked about how to return to sport with one of our Gorey Family Chiropractic team, or another specialist health care provider?
•    Have you been doing exercises to strengthen and stretch the muscles that support your back?
•    Are you pain-free when you do the movements your sport requires?
•    Have you regained all or most of the range of motion (flexibility) of your spine?

images-1 WHICH TYPE OF SPORT IS BEST

When you are deciding when and if to return to a sport after having low back pain, the amount of stress that any sport places on your spine is an important factor to consider. If you would like to return to a more intense sport or a contact sport, talk about whether you can safely do this with one of our Gorey Family Chiropractic team.

 

CONTACT OR MORE INTENSE SPORTS MAY NOT BE A GOOD CHOICE FOR IF:

images-2•    You have had surgery on more than one level of your spine.
•   You have had repeated injury or surgery in the same area of your spine.

Bear in mind that performing heavy physical activity over too long a period of time can cause back pain and injury. Activities that involve contact, heavy or repetitive lifting, or twisting (especially when moving or at high-speed) can contribute to the development of back pain and injury.

WHEN TO RETURN TO SPORT:

These are some general tips about when to return to sports. It may be safe for you  to return to your sport when you have:
•    No back pain or only mild back painbce531277751f32e51a588bf7c91b85a-150x150-1
•    Normal or almost normal range of motion (flexibility) of your back without pain
•    Regained enough strength in the muscles related to your sport
•    Regained the endurance you need for your sport
The type of back pain or injury you are recovering from is a key factor in deciding when you can return to your sport.

GENERAL GUIDELINES INCLUDE:

•    After a mild back sprain or strain, you should be able to start to return to your sport within a few days to several weeks if your symptoms have resolved.
•    After a prolapsed disk in one area of your spine, with or without having a surgery called micro-diskectomy, most people recover  between  3- 6 months. You must do back exercises to strengthen the muscles that surround your spine and hip for a safe return to sports. Many people are then able to return safely to a competitive level of sports.
•    After having disk and other problems in more than one area of your back, returning to sports needs to be done carefully. You should be under the care of a chiropractor or other appropriately trained and experienced healthcare professional.

MAKING MUSCLES MORE FLEXIBLE AND STRONGER

Large muscles o77e440f96827c2acee4870b1a96bdcf3-150x150f your abdomen, upper legs, and buttocks attach to your spine and pelvic bones. They help stabilize and protect your spine during activity and sports.

Weakness in these muscles may be part of the reason you first injured your back and developed back pain. After resting and treating your symptoms after your back injury, these muscles will most likely be even weaker and less flexible.

Getting these muscles back to the point where they support your spine well is called core strengthening. Our Gorey Family Chiropractic team will teach you the necessary exercises to strengthen these muscles. It is important to do these exercises correctly and consistently to prevent further back pain and injury.

 

ONCE YOU ARE READY TO RETURN TO YOUR SPORT

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•    Warm up your back with an easy movement such as walking. This will help increase blood flow to the muscles and ligaments in your back.

•    Stretch the muscles in your upper and lower back and your hamstrings (large muscles in the back of your thighs) and quadriceps (large muscles in the front of your thighs).

When you are ready to begin the movements and actions involved in your sport, start slowly. Before going full force, take part in your sport at a less intense level. See how you feel that night and the next day before you slowly increase the force and intensity of your movements.

GOREY FAMILY CHIROPRACTIC: SUPPORTING YOUR RECOVERY AND MAINTAINING IT

Our specialist Chiropractic team are trained and hold extensive experience both in Ireland and the U.K in back pain diagnosis, back pain treatment and back pain rehabilitation. We have treated players from amateur level right up to to professional level from a  range of sporting backgrounds. We consider not only your back pain, but the root cause of your back problem and will work with you to get you out of back pain and back to participation in your chosen sport in an effective, safe, timely manner.

For your convenience all of our Gorey Family  Chiropractic team are registered with VHI, Glo, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers. We also provide care under the GAA injury scheme.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

Tel: 053 94 83338   or alternatively email info@chiropractor.ie    

 

Apr 30

A water based exercise programme for hip and back pain

A water based exercise programme for hip and back pain by Olivia O Leary D.C BSc Hons

Water based exercise programme

Water based exercise programmes are  especially helpful in cases where a land-based exercise program is not possible due to a client’s intensity of pain, severity of condition or other factors. As such, water therapy is a versatile exercise and is particularly good for people with conditions such as:

  • Osteoarthritis
  • Advanced osteoporosis (with susceptibility to and/or pain from fracture)
  • Muscle strain or tears

All of these conditions can make it uncomfortable or painful to exercise on a hard surfaces or while standing. Water is a kinder and more comfortable environment.

If you are any way unsure about the suitability of the following exercises, please feel free to message /ask one of our Gorey Family Chiropractic team where we would be happy to tailor make the water based exercise programme  to your own injury recovery requirements.

GUIDELINES FOR GETTING STARTED

Choose a pool that has a different depths. You should be able to workout in waist-deep water and chest-deep water. Make sure also the pool has an area where you can exercise in your own lane, away from swimmers or an open-swim environment.

You may benefit from a water shoe or light water resistant sandal with grip this will allow you to grip the pool floor more easily.

This back/hip -friendly water workout avoids actions like jumping, twisting which may aggravate back pain or hip pain.

Try to complete a water exercise routine 3 times per week to improve back pain or hip pain symptoms in a few weeks to a month. Walk and do light stretching to reduce muscle soreness on the days you do not do water exercise.

WARM UP WITH CARDIO WATER EXERCISES

  • 
Begin your workout by warming up the muscles with a cardiovascular workout. Start in the area of the pool that has waist-deep water. Begin walking back and forth through the area, while swinging your arms as you would if you were walking on land.

A water based exercise programme for hip and back painYou will get some resistance when you swing your arms. Although it may not feel as comfortable as walking on land, it is important to focus on creating a swinging motion for proper body mechanics and balance.

Walk in the water for 5 to 10 minutes. If you feel comfortable with the motion and want an extra challenge, move to chest-deep water after 5 minutes. You will feel an increase in resistance.

A cardiovascular workout treats back pain in a similar way as walking. It stretches and strengthens muscles throughout your back and legs. It can also lead to weight-loss, which can reduce the painful pressure on nerves, discs and muscles.

  • Move to deeper water and try to water jog. In this motion, you feet should minimally touch the ground, but you will swing your elbows a bit like runnning on the spot in water..

Focus on each footfall being heel to toe, rather than toe to heel. This will mimic a natural walking or jogging motion, helping you strengthen muscles that you use in daily walking. You will move forward  slowly in the water.

Water jog for 5 to 15 minutes depending on your problem and fitness levels and stop when you start to feel muscle fatigue.
If you have access to water weights you can strengthen your arms as you swing them while water jogging.

STRENGTHENING WATER BASED EXERCISES
Stand near the edge of the pool to begin strength-training water exercises. To start place one hand on the edge of the pool. For added stability, place your back against the edge of the pool.

Do leg kicks:

Water based exercise programme for hip and back pain

The exercise can be done once confident, away from the pool side with a straight leg.

Keep one leg on the ground the opposite knee can be slightly bent. Contract your stomach muscles and slowly raise the opposite leg as high as it will go. Slowly lower it back down.
This exercise will stretch and strengthen your thighs. Repeat it 12 to 15 times, and then turn around and repeat it with the opposite leg. It is important to be slow and deliberate with your movements so that you do not add to your back pain or hip pain.

Do Water Marching:

You can do this with 1 hand holding onto the wall or away from the wall in waist-high water. Start a walking motion, but bring your knee as high as you can after you lift each leg.

Lower it and do the same marching motion with the opposite leg. Work towards making your thigh parallel with the water’s surface. March for 5 minutes, or until you feel muscle fatigue. This exercise stretches and strengthens your thigh, hip, buttock, abdominal and back muscles helping combat back pain and hip pain.


Do Water Weight Lifting:

  1. Bend your knees and place your back against the side of the pool. Push gently so that your back feels stable.Grab water weights in each hand. Bend your elbows and keep them straight. You will be moving your forearms during this exercise.

Tighten your tummy muscles. Bring the weights down until your arms are straight. Slowly bring the weights up through the water, until your arms are at a 90 degree angle again. Repeat 12 times and do 2 to 3 sets. Stop if there is pressure on your back or your muscles are fatigued.

This exercise strengthens your arms and your core.Make sure to keep your stomach tight throughout the entire exercise.As your abdominal muscles feel stronger with time, move away from the edge of the pool, bend your knees slightly and keep your back straight as you perform the exercise.

STRETCHING WATER BASED EXERCISES

  1. Stand with your back to the edge of the pool. Bend your knee and lift it to your chest. Grasp your knee with your hands and hold for 20 seconds.Repeat with the opposite leg. Do the stretch 2 to 3 times on each side. Make sure your back stays straight through this entire exercises.
  2. Do the SupeWater based exercise for hip and back painrman Stretch. With your stomach down in the water, hold on to the edge of the pool. Stretch your legs out as far as they will go and move the legs gently to assist staying afloat. Hold the stretch for 30 seconds and repeat 3 times. This exercise will form a gentle arch in your back, stretching your stomach, back, shoulder and leg muscles.
  1. Stand with your back near the edge of the pool. Reach both hands backward  and grasp the rail at the edge of the pool tightly. Take 1 step forward and move your hands as close together as is possible.You should feel a deep stretch in your chest and upper arms. Hold for 15-30 seconds and repeat 2 to 3 times. Adequately stretching your chest muscles will make it easier to sit and stand up straight without hunching your back. Tight chest muscles cause rounding the shoulders and can contribute to a hunchback type posture.
GOREY FAMILY CHIROPRACTIC: SUPPORTING YOUR RECOVERY AND MAINTAINING IT

Our specialist Chiropractic team are trained and hold extensive experience both in Ireland and the U.K in back pain and hip pain diagnosis, back pain and hip pain treatment and back pain rehabilitation. Equipped with on site x ray and state of the art gait scanning equipment, we consider not only your back pain or hip pain, but the root cause of your problem and will work with you to help maximise your recovery through tailor made treatment and rehabilitation.

For your convenience all of our Gorey Family  Chiropractic team are registered with VHI, Glo, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers. We also provide care under the GAA injury scheme.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

Tel: 053 94 83338   or alternatively email info@chiropractor.ie