Monthly Archives: April 2013

Apr 30

A water based exercise programme for hip and back pain

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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    

 

Apr 26

Shoulder Problems: A Pain in the Neck?

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Shoulder Problems: A Pain in the neck

by Olivia O’ Leary D.C BSc Hons

An aching shoulder may not signal a shoulder problem. And a sore neck may not indicate a neck problem.
When the chiropractors at Gorey Family Chiropractic were asked about neck and shoulder symptoms amongst clients on presentation to the clinic one thing quickly became clear. People may come in with shoulder pain when they really have a neck problem and similarly, neck pain can mask a shoulder problem.

SO WHERE DOES THE PAIN COME FROM?
“The way the body reports pain is somewhat unreliable,” explained Michael Veal D.C Clinic Director “Neck pain and shoulder pain so commonly overlap that it becomes difficult to distinguish for a patient where the pain is actually coming from.

 WHY DOES THIS HAPPEN?

Because the neck and shoulder are intimately connected by multiple nerve pathways. When injury occurs, the brain can’t always trace pain pathways back to their source, and what we feel may not be what is really going on. “This is known as ‘referred pain”.

WHEN THE SHOULDER IS THE USUAL SUSPECT

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Shoulder pain is most often caused by an injury to the rotator cuff, a group of tendons and muscles that stabilize the joint. The rotator cuff develops wear and tear with age, and can be easily injured which can cause shoulder tendonitis or even a partial tear of a shoulder tendon.

This may cause both shoulder pain and  contribute to development of neck pain.

 

 

YOU MAY HAVE A ROTATOR CUFF INJURY OR OTHER SHOULDER PROBLEM IF SHOULDER PAIN:
•    Develops in the shoulder itself or on the outside of your upper arm
•    Is dull and aching
•    Occurs when you reach overhead or behind your back, or when lifting
•    Radiates into the upper arm, but not past the elbow
•    Persists at night
•    Improves when you rest your arm

 

WHEN THE NECK IS THE LIKELY CULPRIT
images-1Inflammation of any of the 14 nerves or eight pairs of joints in the neck can cause neck pain. The joints — or vertebrae — serve as a “hinges” allowing movement (no wonder they wear out). In fact, 65 percent of 65-year-olds have arthritis in one or more neck joints.

This causes stiffness and irritation to these joints and can be another factor in the development of a pinched nerve. Fortunately chiropractic treatment and exercise has been extensively shown to  restore flexibility and reduce irritation in the neck which helps reduce neck pain and can help stabilise the condition.

Because pain in one area can so often be confused with another, a thorough examination must be done first by your chiropractor or other specialist healthcare provider which includes range of motion, strength testing and provocative orthopaedic tests to the neck and shoulder. Should these tests prove positive it may be necessary to x ray ( x ray facilities on site)  the neck to help rule out certain conditions or better evaluate others.

YOU MAY HAVE ARTHRITIS OR NERVE RELATED PAIN IF PAIN:

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•    Develops in your shoulder blade, or close to or on the side of your neck
•    Is sharp, stabbing, burning or tingling
•    Radiates down past your elbow or even into your hand
•    Persists at rest
•    Occurs when you extend your arms or twist them inward
•    Is relieved when you support your neck

Luckily most neck and shoulder pain can recover with conservative care. Evidence based guidelines for the management of neck pain and shoulder pain commonly recommend conservative measures first like chiropractic care, exercises and rehabilitative exercises.

 5 WAYS TO RELIEVE SHOULDER PAIN

1.  Try to rest from activities that aggravate painshoulder strecth
2. Exercises to gently stretch and then ultimately strengthen have been shown to be of benefit.
3.  Ice  your shoulder, an ice pack should be applied for 10-15 mins wrapped in thin tea towel to prevent an ice burn.
4. If you are failing to recover from your shoulder pain or your shoulder pain is more severe our clinical team holds extensive experience in the treatment and management of shoulder pain and will guide your recovery or refer your case if treatment is deemed unsuitable for your problem.

5.  Anti inflammatory medications are sometimes beneficial in the first instance but their usage is not recommended to mask or avoid treating the cause of the underlying shoulder pain.

6.    If these measures fail to bring relief, you may need an MRI of your shoulder. If that shows a torn rotator cuff, then shoulder surgery can sometimes be necessary.

DIAGNOSED WITH A NECK PROBLEM CAUSING NECK PAIN

Should a physical examination by your chiropractor, which may include orthopaedic, neurological or x ray studies indicate a trapped or irritated nerve or arthritis in your neck, research and evidence based guidelines have shown chiropractic treatment to be  beneficial which may include spinal manipulation, soft tissue treatment techniques, muscular stretching as well as addressing causative factors such as poor ergonomics & posture.

5 WAYS TO SELF HELP NECK PAIN

  1. Remember good posture; a significant proportion of neck and shoulder pain develops from postural strain
  2. Stretching & strengthening exercises: neck stiffness and weakness leave the neck vulnerable to injury
  3. Ice &  heat ( ice in acute stages, heat when a problem is more chronic)
  4. Ergonomic modifications in your workplace may be necessary to address the causes of neck pain if occupational strain exists
  5. An orthopaedic pillow whilst sometimes a little difficult to get used, to maintains and supports the natural curve of the spine whilst sleeping which is especially important with a damaged neck.

Twitter-pic-1-150x150Whether you have chronic pain in your shoulder, your neck or both, don’t wait to see an expert.

“Having a chiropractor or other specialist evaluate your complaint will determine quickly where the main problem is and will get you started on the correct treatment,” says Dr. Veal.

GOREY FAMILY CHIROPRACTIC SUPPORTING YOUR RECOVERY AND MAINTAINING IT

If the source of your pain is difficult to pinpoint, our specialist Clinical team are trained and hold extensive experience in the diagnosis, treatment and management of neck pain and shoulder pain. With onsite x ray facilities in Gorey and quick referral available for MRI your problem can be thoroughly evaluated should it be deemed necessary.

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 25

Returning to sport after back pain and injury

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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 16

Condition like the golf pros to prevent injury

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By Olivia O’ Leary D.C BSc Hons

images-3During the summer months, serious golfers tend to want to use their free time golfing and put less time into exercise. In Ireland the spring is a perfect time for golfers to increase their fitness by improving their strength and flexibility specific to the game in preparation for the busy summer season.

If you’re the average golfer, you probably take about 9,000 swings per year, including range balls.

Even with sound mechanics, natural strength and flexibility, the high number of repetitions is a recipe for injury. Golf injuries commonly cause shoulder pain, elbow pain as well as low back pain and hip pain. In fact, 82 percent of these golf injuries are related to the repetitive nature of the sport itself. With a view to prevention of  low back pain as well as hip and shoulder pain the clinical team at Gorey Family Chiropractic have put together these helpful conditioning tips.

CONDITIONING FOR GOLF SHOULD INCLUDE THREE COMPONENTS:

• cardiovascular exercise

• flexibility/mobility exercises

• strength training

3 Exercises To Try
Common areas that golfers need to address include:
• Flexibility
• Lead shoulder rotation in the backswing
• Thoracic (chest) rotation
• Hip mobility

1. Thoracic Rotation
Purpose: to improve shoulder turn for the golfer’s back swing
. Improves upper trunk flexibility reduces shoulder and back strain. Do: 5-10 repetitions holding for 20 seconds

thoracic-rotation-edit-horizontal-550-140
2. Shoulder External Rotation
Purpose: to improve shoulder strength, stability and endurance
 to prevent shoulder pain. Exercise: Rotator cuff strengthener with a resistance band

Do: A light enough resistance to be able to perform 3 sets of 15-25 reps

shoulder-rotation-edit-cr-550-190

3. Standing Trunk Rotation with a Resistance Band
Purpose: to improve hip strength and coordination. Secondarily improves low back stability thereby reducing low back pain.

Do: A light enough resistance to be able to perform 3 sets of 15-25 reps

standing-trunk-edit-550-238

Gorey Family Chiropractic: Supporting your Recovery and Maintaining It

Having an evaluation by a member of the Gorey Family Chiropractic clinical team who has knowledge about the fundamentals of the golf swing, can help you find specific exercises tailored to meet your problem areas and achieve your goals if you are suffering pain or stiffness whilst golfing. Alternatively if the problem requires treatment they can recommend the most appropriate and effective treatment to stimulate your recovery and get you back golfing at optimum.

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 05

Hip pain or low back pain; which is the culprit?

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As a sufferer of low back or hip pain it can be sometimes difficult to pinpoint what structure is responsible for the pain you experience. Back problems can masquerade as hip problems with a lot of overlap noticeable. Most pain from hip and back problems has occurred as a result of ordinary strain and wear and tear on the body. Sometimes accidents such as falls have potential to contribute to the development of injury and pain.

When the Hip is the Usual Suspect

Surprisingly to patients, hip problems usually produce groin pain on the painful side. That’s because the actual joint of the hip is close to the groin rather than where most people think.

Groin pain is usually treated as a hip issue until proven otherwise through a full orthopaedic and neurological evaluation as well as X rays if deemed necessary. This type of evaluation process can conclusively determine the cause of the pain. Pain above the belt line is not deemed a hip issue but is typically related to the spine and pelvic joints instead.

One common cause of hip pain is osteoarthritis of the hip joint. You may have hip arthritis if:

  • Pain is in your groin
  • Discomfort comes and goes, becoming more frequent over time
  • Pain worsens with standing, walking and activity, and is relieved by rest
  • You feel stiff
  • You walk with a limp

Other common causes of hip pain include Trochanteric Bursitis and Adductor Muscle (groin) strain.

When the Spine is the Likely Culprit

Many lower spine problems are caused by a herniated/ prolapsed disc that presses on delicate nerves in the lower back. This can produce a pain known as sciatica, which can be felt in the hip. You may have a herniated disc if your pain:

  • Is limited to your back, buttocks or hip
  • Shoots down your leg
  • Worsens with sitting or bending
  • Improves when standing or walking

Unfortunately some people develop problems in both the hip and lower back. It’s not surprising, since malfunction of one area has a knock on negative compensatory affect on others. A diagnosis process will identify the main sources of pain and restriction and will ascertain how that disorder has the potential to cause aggravation to structures elsewhere.

FIRST STEPS FOR RELIEVING HIP PAIN

  1. If your Hip Pain is Failing to Improve; it is likely you will need to seek help from a specialist. At Gorey Family Chiropractic our clinical team has extensive experience in the diagnosis, treatment and management of hip pain and our team can recommend the most appropriate plan of management whether that involves treatment, exercises or a combination of both for your disorder. Referral to can be arranged should your condition not be suitable for treatment.
  2. Lose Weight. Shedding extra pounds is critical in relieving certain types of hip pain. Losing weight often helps reduces symptoms of osteoarthritis and can delay further deterioration. It also increases your chances of a successful outcome if replacement surgery is one day warranted.

FIRST STEPS FOR RELIEVING BACK PAIN

 

  1. For Acute Back Pain: Initially rest is appropriate but research advocates avoiding prolonged bed rest of more than 24 to 48 hours. Instead try to remain mobile.

Ice applied to the injured area through a tea towel for 15-20 mins 3-4 times daily can assist with reducing inflammation. Meanwhile, try to stay active. Activity can and should be continued to avoid a loss of muscle tone essential for good spinal stability. Anti inflammatory medication can be used to help reduce inflammation and discomfort in the short term, but National Institute of Clinical Excellence in the U.K clinical guidelines recommend consultation with a practitioner such as chiropractor with trained expertise in the treatment of these disorders if the problem is persistent see below..

  1. Schedule Chiropractic if needed after two weeks. If you’re still in pain after two weeks, a chiropractor can diagnose the underlying cause of the pain and recommend and administer appropriate treatment to relieve pain and improve mobility as well as showing you exercises that can help strengthen the muscles supporting your spine. Consideration and advice is given to patients concerning causation factors as well as prevention of recurrence.
  2. Lose Weight, take Exercise and quit Tobacco. Maintaining your ideal weight will take the pressure off your spine. Exercises have been shown to be an excellent way of maintaining spinal mobility as well as strengthening your spine which guards against injury. It’s important to avoid tobacco products too. Nicotine impedes microcirculation, so your spine will degenerate at a faster rate.
Gorey Family Chiropractic; Supporting your Recovery and Helping Maintain It

If the source of your pain is difficult to pinpoint, our specialist Clinical team are trained and hold extensive experience in the diagnosis, treatment and management of hip and back pain.

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