Apr 09

Limit Kids’ ‘Screen Time’ to Avoid Back Pain

Posted on April 9, 2014 by admin

5 tips to save young gamers’ necks and backs

Do you often find your child hunched over an ipad or phone playing downloaded computer games or slouched on the floor watching TV? Poor posture is a common cause of back pain and soreness for children.

In a study of back pain in 648 children and adolescents, 50 percent of children reporting back pain were found to have nonspecific musculoskeletal pain – which refers to overuse and improper use of muscles.
Kids are especially at risk in the winter when they are less active and more apt to turn to various screens – phones, ipads and TVs – for extended “screen time.” Static sitting causes children to bring their head forward in a really slouched position. This is very poor for the spine and back muscles and causes stiffness and reduced joint lubrication.

Tips parents can use to encourage proper posture for children:

1. Use a timer to encourage breaks from sitting
Since losing track of time can be a major issue for some kids, small breaks are critical. We recommend setting a timer. It doesn’t mean kids have to stop playing, but they can be reminded to stand up and move around after 20 to 30 minutes of sitting.
2. Avoid sitting on unsupported surfaces
Children need to avoid spending long amounts of screen time on low-support couches, chairs and even floors, where they can end up in straining positions for far too long. Work to create a setup that supports your child’s head and neck, whether by propping pillows or having them lean back in well-supported chair.

3. Have the screen and chair properly adjusted for computer time
Set up this area so kids are seated to allow eye level or slightly below eye level viewing of the screen. Also, adjust the chair so the height allows for both feet to be firmly planted on the floor.

4. Talk about the importance of posture
Making children take breaks from TV and computer games may not be easy, but it’s important. Helping kids become self-aware about their posture can create good lifetime habits.

5. Consider a rehab ball
There are ways to work muscles and improve posture even while children are in front of their screens. Rehab balls, for example, offer a dynamic surface that makes children work their trunk muscles (pectoralis, obliques and abdominis) while they are playing video games. This helps promote proper posture and strengthen the core.

If you are concerned by your child’s posture or any complaints of back pain do contact one of our experienced Gorey Family Chiropractic team where we would be delighted to thoroughly assess and diagnose the source of the problem.

Call 053 94 83338 or email info@chiropractor.ie for an initial consultation appointment.

Mar 18

Prevent back pain in the garden this spring

Posted on March 18, 2014 by admin

Prevent back pain in the garden this spring by Olivia O Leary D.C BSc Hons Chiropractic

If you are like many of our clients at Gorey Family Chiropractic you may have been trying to get out after the recent storms to start the spring planting, cut the grass or tidy up after the storm damage.

Now that Spring weather has finally arrived in Wexford here are a few tips from our chiropractors at Gorey Family Chiropractic to help make your spring gardening and DIY safe, healthy and enjoyable. However if like some people you are office or car bound by week and therefore a bit of a weekend warrior type a few precautions to avoid back pain or other injury may be helpful!

We notice here at at the Clinic that the recent weather conditions haven’t helped back related matters with lot’s of clients struggling to get normal exercise done. This is also coming off the back of the winter where many people get precious little outdoor exercise at all. This lack of exercise can lead to our back’s, hips and muscles becoming stiff and weaker over time. So if you also sit at a desk all week and then attack some vigorous gardening all in the one go, it may unfortunately become a a recipe for disaster!

We can end up using muscles and joints and neural pathways that have barely moved all week and are not used to extended periods of physical activity. Another common problem of trying to do everything all at once also may leave you exhausted, sore and fed up. There’s a better way!

Give these handy back friendly tips a try:

1.    Make sure you have all the correct tools and equipment you need before you start. This makes sure you are adequately equipped and avoids unnecessary back or muscle strain due to lack of correct equipment for the task in hand just when you are in the middle of something.
2.    Do some stretching or warming up before you begin. This may seem silly but it gets your muscles and joints moving and prepares them for the activities to follow. It’s a well known fact that stretching helps flexibility and helps prevent injury so take a little time to give your body a chance to warm up.
3.    If you are tackling a big job break it down. Make sure you allow yourself time for regular breaks every half hour to hour which is particularly important also with tasks that are repetitive like weeding hoeing. Back pain is often triggered by repetitive hoeing or weeding without a taking a break. A break may be 2 or 3 minutes to sit down or to do some stretching if you feel stiff.

4. Using the right moves can go along way to enabling you to plant and rake without the ache. Positioning your body correctly reduces strain on muscles and joints. Remember to keep you back straight and bend your knees. When weeding try to use a mat to ease knee joint pressure.

5.    Drink plenty of water. Keeping hydrated helps muscles, joints, nerves and our brains to keep functioning well.
6.    Get help. For bigger jobs or those involving heavy lifting make sure you have some help to avoid back pain. Having help makes lifting safer for your back and quicker to complete the bigger tasks.
7.    Actions such as digging, raking and sweeping which involve bending and twisting at the same time can place a lot of pressure on the joints muscles and discs of the lower back. If there is already some instability in these structures it can increase your risk of damage, so be extra careful with these movements.
8.    Think about your Maintenance! Get your spine , muscles and nerve function checked and treated if necessary by our Gorey Family Chiropractic team BEFORE beginning your next project to help your stability, function and strength and decrease your chances of back pain or other aches and pains.

GOREY FAMILY CHIROPRACTIC: SUPPORTING YOUR RECOVERY, MAINTAINING RECOVERY AND PREVENTING INJURY

Our specialist Chiropractic team are trained and hold extensive experience both in Ireland and the U.K in the diagnosis and treatment of back pain, neck pain, nerve and disc disorders as well as treating and managing sports injuries and conditions like osteoarthritis.

On site x ray is offered and 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 including the GAA Scheme.

For further information contact info@chiropractor.ie or call 053 94 83338.

Jan 09

3 Tips to prevent Running Injuries

Posted on January 9, 2014 by admin

3 Tips to Prevent Running Injuries

by Olivia O’ Leary D.C BSc Hons Chiropractic

Whether you’re a novice runner or a seasoned veteran, injuries can occur at any time. Although there is no guaranteed way to prevent all aches and pains, there are certain steps you can take to provide your body with its best defense against pre-finish line injury disaster.

1.SUPPLEMENT YOUR RUNNING ROUTINE

It’s essential to train our muscles in multiple ways in order to avoid injury and any potential overuse problems.

Utilise bikes, cross trainers, stair climbers and swimming pools to add other low-impact cardiovascular exercises to your routine. These types of exercises provide you with a good workout while limiting the strain on your legs, knees and joints. Additionally, incorporate upper and lower extremity strength training, as well as core stability, into your training regimen to build overall strength.
This well-rounded approach to working out will help you avoid injury.
2. STRETCHING

Stretching is critical to injury prevention. Runners should stretch before and after runs to avoid strains and tight muscles.
Calf, hamstring and iliotibial tract (IT) band injuries are notorious for causing problems. Stretching before and after a run can help you avoid these types of injuries. And if you are sore or experiencing pain, be sure to rest and ice that part of the body.

If the issue persists, it’s advisable to seek professional advice from one of our specialist chiropractic team or other suitably qualified healthcare professional .
It’s important to address all problems, even if you think or they feel minor. An injury can easily be exacerbated if you push your body too far. Taking this approach often gets you back training faster and stronger as opposed allowing an injury to become chronic and more difficult to treat.

3. FIND AN APPROPRIATE RUNNING SHOE

Everyone’s feet are different and have specific requirements. Spend time at a reputable shoe store to ensure you get the correct shoe. If you buy a new pair of shoes, be sure to break them in and get used to them before race day. You want to be familiar with the performance and feel of your shoes well before you start a race.
Just because you have a trusty pair of shoes from years ago doesn’t mean they are the right pair for a run. Old, worn-out shoes increase your risk of injury and negatively affect running efficiency as does a poor running gait pattern.

Poor foot mechanics can cause foot pain and unnecessary stresses further up the body, resulting in knee, hip pain and back pain.

A computerised gait scan is a highly accurate method of evaluating an individuals gait pattern and this can facilitate the prescription of custom made insole orthotics to correct an individuals gait imbalance whilst running and walking where necessary.
Running is a fun, effective way to stay active, but without proper injury prevention strategy and proper conditioning, you could end up hurting yourself. By following these tips, you can be in a better position to avoid injury and maximize your race day results.

GOREY FAMILY CHIROPRACTIC: SUPPORTING YOUR RECOVERY, MAINTAINING RECOVERY AND PREVENTING INJURY

For further information on our range of services to private individuals or specialist occupational health services to companies contact info@chiropractor.ie or alternatively call 053 94 83338.

Nov 11

Don’t let ‘text neck” get the better of you

Posted on November 11, 2013 by admin

by Olivia O’ Leary D.C BSc Hons

LEARN THE RIGHT WAY TO USE YOUR SMARTPHONE OR TABLET

Click, swipe, pinch, expand. With smartphones and tablets, we find the information we want in a flash. But what happens to our bodies when we constantly look down at smartphones ipads?

Put simply our neck muscles become seriously unbalanced which can lead to poor posture, neck pain, numbness, headaches and, in time even arthritis through repetitive wear and tear.

A PROBLEM WAITING TO HAPPEN

Five years ago, the chiropractors at Gorey Family Chiropractic began seeing more and more teens and adults with neck pain. We noticed clients sitting in the waiting room with their chins on their chests, looking into their smartphones.

This problem has been popularly dubbed “text neck”. Today with the widespread use of these devices amongst young and old, patients of all ages are seen developing the problem with neck pain, stiffness and the associated problems that go with it.

TROUBLE WITH THE CURVE

A classic example of good neck alignment with a c shaped curve.

Our neck’s normally have a “banana-like or C shaped curve” that helps distribute the weight of our heads (about 10 to 12 pounds) onto our discs between the neck vertebrae. Constantly looking down at a smartphone or or ipad causes the neck to straighten and lose this curve.

The result is uneven distribution of the head’s weight on the neck. The extensor muscles on the back of the neck become overstretched. The flexor muscles on the front of the neck become over strengthened.

Notice how the curve in this neck has reversed and straightened hindering normal function including shock absorption.

As Chiropractors we correct this imbalance by prescribing muscle and spinal joint treatments as well as exercises that strengthen the extensor muscles and stretch the flexor muscles of the neck.

But that’s just the beginning. Our Chiropractors educate our clients in how they need to change their behavior so that they don’t undo the benefits of the Chiropractic treatment they are receiving.

HOLD THE PHONE HERE’S HOW

The Gorey Family Chiropractors offer these neck-friendly tips for viewing your smartphone or tablet:

Smartphones: Rest your right elbow on your side, and hold the phone with your right hand. Use your left arm to support the right so you can hold the phone comfortably.
Tablets: Sit with your back against a couch, chair or wall. Bring your knees up and rest your elbows on them as you hold the tablet.
Remember when using either device to take regular breaks to correct your posture and do some stretching if you are inclined to suffer neck strain or neck pain.

If you can correct a few of these habits and spend more time with good posture rather than poor posture, you will aggravate your neck less often.

Awareness is the best solution. Computers are never going away, so we have to try to adapt and become ergonomically sound and more posture aware to prevent neck pain and injury.

GOREY FAMILY CHIROPRACTIC: SUPPORTING YOUR RECOVERY, MAINTAINING RECOVERY AND PREVENTING INJURY

For further information on our range of services to private individuals or specialist occupational health services to companies contact info@chiropractor.ie or alternatively call 053 94 83338.

Sep 04

6 Tips for choosing a Good Mattress

Posted on September 4, 2013 by admin

FINDING A BACK FRIENDLY MATTRESS; 6 TIPS

by Olivia O Leary D.C BSc Hons

for-many-of-us-the-right-mattress-is-essential-for-a-good-nights-sleep-153332

For a back pain sufferer the correct mattress with proper support is vital to a good nights sleep

The type of mattress you sleep on plays a key role in the health of your spine and preventing unneccessary back pain. But one style does not fit all when it comes to mattresses.

Your body weight, shape and personal preferences determine whether an pocket sprung or a foam mattress will be most comfortable for you.

Clues that you may need a new mattress include:
•    Morning pain or stiffness
•    Restless sleep
•    Sleeping better when you’re away from home
•    Visible mattress sagging or lumpiness

Modern beds are made from a vast number of different materials and technologies, which can be confusing to a person considering a new mattress. The chiropractors at Gorey Family Chiropractic have put this guide together for this very commonly asked question.

SO WHAT MAKES A GOOD BED?

1). SUPPORT

A good mattress is designed to provide support for your body at all points and keep your spine in the same shape as a person with good standing posture.

The choice and quality of mattresses can vary greatly dependent on budget and personal preferences.

•Open Coil: One of the most common foundations in mattresses is the open coil spring providing you with a cheaper and durable but less supportive mattress foundation.

•Pocket Sprung: Adapts to the contours of your body providing support and minimal partner disturbance with minimum roll together. As Chiropractors this is one of the most recommended types of mattress for the cost versus the benefit ratio.

Memory Foam mattresses like this one from Tempur come backed by state of the art technology which dramatically increases the purchase cost

•Dual Coil: Provides double the support, with a unique inner coil responding to variable pressure providing a second tier of back support. Another excellent choice for a back pain sufferer.

• Foam: Memory foam mattresses popularised this type of mattress. It seems a love or hate relationship amongst buyers with some expecting the high price tag to improve symptoms beyond what a mattress is able to do, which is to offer support and good alignment to the spine and body thereby reducing strain.

2). Durability:

It’s the quality of the materials used and how they’re put together that determines how long a mattress and mattress base will provide comfort and support.

6 TIPS FOR THE RIGHT MATTRESS
1.    Spend at least 10 minutes on a mattress you want to buy. Lie in all positions, to make sure the mattress is right for you. It will be a wise investment of time, and your back will thank you for it, compare how different types of mattresses feel to your back and body.
2.    Weigh the benefits of foam versus pocket sprung. A medium firmness Pocket sprung mattresses offers excellent support for the average person. Foam mattresses contour to the entire body, but can make it more difficult to turn and get out of bed.  Clients with Hip bursitis or shoulder tendonitis may the find the softer moulding nature of the foam comfortable for their conditions.
3.    Consider your body type. If your hips are wider than your waist, a softer mattress can accommodate the width of your pelvis and allow your spine to remain neutral. If your hips and waist are in a relatively straight line, a more rigid surface offers better support.
4.    Make sure there are enough coils. If you go with an pocket sprung mattresses, more coils mean more support and firmness. The thicker the coil, the firmer the mattress, with heavy-gauge coils providing the most support. There are no magic numbers for coils, but steer clear of mattresses with few of them.

6. There is no necessity to spend money on expensive upholstery. Fabric layers provide insulation and cushioning between your body and the mattress springs. But these layers are easily compressed and can make your mattress feel as though it is sagging long before the springs give out. Foam mattress toppers are inexpensive alternatives that can be changed easily when the foam wears out.

GOREY FAMILY CHIROPRACTIC: SUPPORTING RECOVERY, MAINTAINING RECOVERY AND PREVENTING INJURY

Our specialist Chiropractic team are trained and hold extensive experience both in Ireland and the U.K and are specialists in the diagnosis and treatment of back pain, neck pain nerve and disc disorders as well as sports injury and osteoarthritis management. No GP referral is necessary.

For further information on our range of services to private individuals or companies contact info@chiropractor.ie or alternatively call 053 94 83338

Sep 03

Back to School Without Back Pain

Posted on September 3, 2013 by admin

As we return to school this week, what school bag has you or your child chosen? The correct choice can encourage good spinal health and minimise strain on your child’s developing spine.

It may be easy to overlook the significance of some of the necessary choices such as school bags and footwear and how this can affect a child’s developing body and spine not only in terms of an aching back from a heavy school bag but sometimes more seriously affecting their concentration, learning and overall brain function.

How does that work? Well, a school bag that is too heavy, too big or too small and/or carried incorrectly can cause postural changes that place irritation throughout the spine and nervous system (which includes the brain and spinal cord) causing symptoms including back pain in children.

Leaning to the side to balance a shoulder bag creates unnatural curves in the spine which potentially causes childhood & adolescent back pain

Leaning forward to manage the excess weight and size places pressure on still developing spinal bones (vertebrae). Repeatedly carrying a bag on one shoulder only causes a sideways shift in the body leading to scoliosis (curvature of the spine) which as a condition can cause difficulty in breathing and can in some cases cause chronic back pain.

Forward head posture can also occur, placing strain on the nerves supplying the arms, chest and lungs and also on the brain stem, which controls a large number of bodily and cognitive functions.

Researchers have found that the weight carried in back packs is often 30 to 40% of a child’s body weight despite recommendations that schoolbags should not exceed 10-15%. In a recent study it was found that children carrying bags weighing more than 10% of their body weight have been found to have poorer lung function.

SCHOOL BAG GUIDELINES

•   Make sure that the back pain has wide padded adjustable straps.
•   A bag with individualised compartments helps distribute the weight of the contents more effectively.
•   Urge your child to carry the bag on both shoulders.
•   Make sure the backpack weighs no more than 10% of the weight of your child when full.
•   The back pack should be carried on both shoulders fitted snugly against the back rather than hanging off it. This means it shouldn’t hang more than 4 inches below the waistline of your child whilst on.

• Encourage your child to adopt and upright posture rather than a rounded shoulder one and urge caution removing and putting on backpacks. Keep the trunk of your body stable and avoid excessive twisting to avoid back strain and back pain.

Warning signs for parents to look out for:

Changes in posture when wearing the backpack, leaning forward etc,
Struggling when putting on or taking off the backpack;
Complaining of back, neck or shoulder pain (please don’t ignore complaints of back pain in your children. It is NOT just growing pains and should be taken seriously and assessed properly)
Neurological signs such as tingling and numbness in the arms and hands, or headaches.
Red marks on the shoulders

Keeping an eye on your child’s school bag and watching out for early warning signs of developing back pain or back problems can help your child to have a successful and happy year this year and every year in school.

If you have any concerns about your child’s bag, back pain or any unexplained pains that your child is complaining about, please free to consult one of our specialist Chiropractic Association of Ireland team for a thorough professional evaluation and assessment.

Our Gorey Family Chiropractic Team are covered by VHI, Aviva, Laya and other Irish Insurers as well as under the GAA scheme. For an assessment please contact 053 94 83338 or alternatively email an enquiry to info@chiropractor.ie

Jul 16

Top Tips for a Healthy Spine

Posted on July 16, 2013 by admin

A healthy spine is an often overlooked and essential part of a healthy lifestyle. People who suffer from back pain, particularly if it is long-term back pain, are generally less healthy than those who do not. In fact, back pain costs are staggering not only financially, but also in terms of lost time from work and because of psychological and psychosocial problems that often arise and are associated with long-term back pain.

Unfortunately, approximately 80-90% of the Irish population suffers from back pain at some point. People who are overweight or obese, and who smoke, lift heavy objects, or had a previous episode of back pain, have been found to be more likely to experience back pain.

Because so many people suffer from back pain, and as chiropractors in Gorey dealing with back pain on a day to day basis we understand the value of trying to keep your back as healthy as possible and we encourage our clients to adopt a preventative approach to back pain. Following simple posture, lifting, and healthy lifestyle guidelines can help you keep your back in good shape and prevent back pain.

The Gorey Family Chiropractic Clinic Chiropractors recommend the following spinal health tips:

Standing
•    When standing, if your suffer back pain, avoid remaining in the same position for more than 5-10 mins and try to stand with the feet shoulder width apart to reduce strain.
•    Do not stand bent forward at the waist for prolonged periods of time. The muscles in your low back become strained in this position, which may lead to back pain.
Lifting
•    At all times, avoid twisting while lifting. Twisting is one of the most dangerous movements for your spine, especially while lifting.
•    If the item is too heavy to lift, pushing it is easier on your back than pulling it. Whenever possible, use your legs, not your back or upper body, to push the item.
•    If you must lift a heavy item, get someone to help you and or use mechanical hoists, wheelbarrows etc to assist. Rushing is frequently associated with back pain injury so take a little time and work out the best way of moving heavy objects.
Sitting
•    Keep your knees slightly higher than your hips, with your head up and back straight.
•    Avoid rolling your shoulders forward (slouching).
•    Try to maintain the natural curve in your low back. Use a small cushion or support if neccessary behind your lower back.
Reaching and Bending
•    When reaching for something above shoulder level, stand on a stool. Straining to reach such objects may not only hurt your mid-back and neck, but it can also bring on shoulder problems.
•    Do NOT bend over at the waist to pick up items from the floor or a table.
•    Instead, kneel down on one knee, as close as possible to the item you are lifting, with the other foot flat on the floor and pick the item up.
•    Or bend at the knees, keep the item close to your body, and lift with your legs, not your back.
Carrying
•    When carrying objects, particularly if they are heavy, keep them as close to your body as possible.
•    Carrying two small objects—one in each hand—is often easier to handle than one large one.
Healthy Diet and Exercise
•    While the proverbial jury is still out, it is suspected that extra weight puts undue strain on your spine. Keep within 10 lbs. of your ideal weight for a healthier back.
•    “Beer belly” is likely the worst culprit, as it puts unwanted pressure on the muscles, ligaments and tendons in your low back.
•    The most efficient and effective way to reduce weight is by eating a sensible diet and exercising regularly.
•    Consult with your chiropractor or other health professional before beginning any exercise program, particularly if you have a health condition.
Sleeping
•    Sleeping on your back puts approximately 50 pounds of pressure on your spine.
•    Placing a pillow under your knees while lying on your back cuts the pressure on your spine roughly in half.
•    Lying on your side with a pillow between your knees may also reduce the pressure on your back.
•    Never sleep in a position that causes a portion of your spine to hurt. Most often, your body will tell you what position is best.
Quit Smoking
Smokers have more back pain than nonsmokers, and they also heal more slowly when they have an episode of back pain because the chemicals in tobacco smoke restrict the flow of blood to the tissues in and around your spine.

While following these instructions is no guarantee that you’ll be free from back pain for your entire life, it can certainly reduce your risk of developing it. These simple steps will help you keep your spine in good shape, making you a healthier, happier person.

GOREY FAMILY CHIROPRACTIC: SUPPORTING YOUR RECOVERY AND MAINTAINING IT

Our specialist Co. Wexford based 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. Equipped with on site x ray and state of the art gait scanning equipment, we consider not only your back pain, but the root cause of your problem and will work with you to help maximise your recovery through tailor made treatment, education and rehabilitative exercise, where appropriate.

For your convenience all of our Gorey Family Chiropractic team are registered with VHI, Glo, Aviva and Laya Healthcare allowing clients claim reimbursement for back pain treatment 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

Jul 05

Preventing back pain on the farm

Posted on July 5, 2013 by admin

by Olivia O’ Leary D.C BSc Hons

TEAGASC URGES FARMERS “TO THINK BEFORE YOU LIFT”

Back pain and other joint injuries can keep farmers away from work for weeks at a time. Research conducted by Teagasc supported by the Health and Safety Authority and supervised by UCD revealed that every year almost 1 in 10 farmers suffer from problems such as back pain, hip and knee pain. Back pain was found to be the number one troublesome condition representing 31% of farmers surveyed.

LOST FARMING TIME

What was noticeable was these injuries were often quite severe with almost 4 in 10 farmers with these problems missing over 4 days of work in the previous year with nearly a quarter having missed more than 15 days in the year. The impact financially and in terms of stress is significant particularly at busy times of farming year.

Given the large numbers of farmers that Gorey Family Chiropractic treat, a specific Guide to Safe Practice on the Farm to Prevent Injury was created.

Additionally Teagasc are urging farmers to review their farming operations for work involving heavy lifting and to seek alternative methods of handling heavy loads.

From our Guide to Safe Practice on the Farm for Back Pain we have pulled some useful tips and information to help farmers prevent back pain and work safely on the farm.

HOW TO PREVENT FARM RELATED INJURY

Farmers are commonly affected by muscle and ligament strains and sprains. Lifting objects that are too heavy, twisting and bending while carrying a load, sudden jolts, trips, falls or even bad posture over a period of time can injure soft tissue and joints causing back pain, hip pain and knee pain.

Prolonged sitting on machinery as well the impact force on joints jumping down from tractors can all also contribute to the development of back and joint problems.

In the 2012 Teagasc study “larger scale full time farms, particularly dairy farms, were found to have the highest risk of work related musculoskeletal problems”
General Tips for Preventing Back Injury on the Farm

Ways to reduce back pain and prevent injury include:
•    Warming up cold muscles thoroughly before engaging in any manual work. Ask your chiropractor or physiotherapist for advice on safe stretching techniques to avoid further injury especially If you are regularly stiff or sore.
•    Organise your work area to reduce the amount of lifting, bending, twisting and stretching required.
•    Use mechanical aids or get help to lift and carry heavy loads whenever possible.
•    Lift and carry heavy loads correctly. Bend your knees rather than your back to pick up a load and lift with your thigh muscles. Keep the load close to your body. Avoid lifting whilst twisting.

•    Maintain correct posture. Slouching driving or having to look behind at machinery for prolonged periods is strenuous on muscles and joints and eventually causes tension and pain. Stretching exercises can combat this as well as Chiropractic treatment including massage for those where exercises and rest do not help.
•    Take frequent breaks or break up repetitive tasks if possible i.e picking stones, shearing sheep.
•    Try to take exercise regularly to strengthen muscles and promote flexibility, ease stiffness.
•    Maintain a healthy body weight to reduce stress on joints and large joints like the hip and knees.

If you are sitting for a long time (for example, as a contractor on tractors or machinery) you should try to get up to stretch and move periodically.

•    Be aware that mattresses that are too hard or too soft can contribute to back ache. Poorly designed or worn-out seating (in tractors or other large machinery) can also cause problems.
•    Climb down slowly from tractor cabins and other large machinery, rather than jumping, to avoid jolting impacts on your joints particularly your knees.
•    Wear appropriate footwear with support as well as protection to minimise stress on joints and the spine. This is especially important if standing for extended periods or on hard surfaces such as cement yards, milking parlours. Orthotics (shoe inserts) may be beneficial for support and improved alignment from the foot upwards.

LIFTING HEAVY LOADS ON THE FARM

General suggestions for lifting heavy loads include:
•    Whenever possible, use wheelbarrows, trolleys, quads and other equipment to move heavy loads.
•    Ask someone for help if you must move a heavy load by hand.
•    Wear a supportive back brace as a temporary measure if your back is painful and you must lift. Make sure however to get the cause of the pain investigated and treated and do not rely on your belt as a prop.
•    Make sure teenagers and children lift correctly and do not lift loads excessive for their size to prevent potential lifelong injury.

HANDLING ANIMALS ON THE FARM

Lifting animals like pigs, calves or sheep commonly causes back injuries. Be cautious of grappling with stock particularly at activities like dosing cattle wherever possible. If you must lift or carry a heavy animal, use mechanical lifting aids or get help if you can. If possible, change the design of your workplace to minimise the need to lift, for example, install drafting and drop gates in yards, and hoists on the back of your vehicles.

If you have to lift the animal alone:
•    Face the animal away from you.
•    Sit it back on its haunches.
•    Squat down behind the animal.
•    Take hold of its back legs.
•    Tip the animal back against your body.
•    Make sure the animal can’t turn its head and face you.
•    Keeping your back straight, lift with your thigh muscles.
•    Work from the same side of the fence as the animal, rather than attempting to drag it over from the other side.

Suffering from Farm related Back Pain, Hip Pain or Knee Pain? Obtain Professional Help Today

With two out of three of our Chiropractors from a farming background, we personally recognise and understand the hazardous and physically demanding nature of daily farming. Our team is highly experienced in the diagnosis, treatment and management and prevention of injuries sustained from farming whether it might be back pain and sciatica or hip pain and knee pain amongst others. We have on site X ray facilities and can rapidly refer directly for MRI if neccessary. Our goal is to get you back working to your full ability whether you are farming or contracting.

Our practice is registered with Aviva, VHI, Laya etc and you may claim tax relief on our services making necessary treatment more affordable than ever.

Should you wish to make an enquiry call 053 94 83338 or email info@chiropractor.ie

Jun 19

Managing knee pain from knee osteoarthritis

Posted on June 19, 2013 by admin

by Olivia O Leary D.C BSc Hons

KNEE OSTEOARTHRITIS: WHAT IS IT?

Also called “wear and tear” arthritis or degenerative joint disease, knee osteoarthritis (OA) is the progressive breakdown of the knee joints’ natural shock absorbers causing knee pain and stiffness.

This causes discomfort or knee pain particularly when you use your knees; or perhaps an ache when you bend your knees, with morning stiffness or creaking joints often observed.

Most people over 60 have some degree of OA, but it also affects people in their 40’s and 50’s particularly if they have participated in activities causing significant knee impaction over time through sports or heavy physical work or if they are significantly overweight.

KNEE OSTEOARTHRITIS: SYMPTOMS
The symptoms of knee osteoarthritis tend to develop slowly. Common symptoms include:

knee pain that increases when you are active, but gets a little better with rest
knee swelling
feeling of warmth in the joint
knee stiffness, especially in the morning or when you have been sitting for a while, making it difficult to get in and out of chairs or cars, use the stairs, or walk
creaking, crackly sounds that are heard when the knee moves

KNEE OSTEOARTHRITIS: WHAT CAUSES IT?
Every joint comes with a natural shock absorber in the form of cartilage. This firm, rubbery material cushions the ends of the bones and reduces friction in healthy joints. As we age, our joints become stiffer and our cartilage is more vulnerable to wear and tear particularly as the knee joints represent major shock absorbers in our bodies.

Over time, repetitive use of the knee joints irritates and wears the cartilage. If it deteriorates enough, bone rubs against bone, causing knee pain and stiffness in the knee joints.

RISK FACTORS YOU CAN CONTROL
Because injured joints are more vulnerable to osteoarthritis, doing anything that damages your knee joints can raise your risk of OA causing knee pain including previous injury to the knees which could have been ligamentous or cartilage. Impactive exercise like running or games such as football also have a high rate of knee injury and jobs that require repetitive motion, such as bending the knees to install flooring over a long period of time, or jumping down off a tractor all increase the likelihood of knee wear and tear.

Being overweight is another risk factor — it has been linked specifically to osteoarthritis of the knees and hips.

IMPACT ON DAILY LIFE

Osteoarthritis affects each person differently. Some people have few symptoms despite the deterioration of their knee joints. Others experience knee pain and knee stiffness that may interfere with daily activities. Osteoarthritis of the knees can lead to a limping gait.

Evidence of the joint wear associated with knee OA is seen with the bones of the femur and tibia too close together

DIAGNOSING KNEE OSTEOARTHRITIS
Making an accurate diagnosis of knee osteoarthritis requires our Gorey Family Chiropractic team or your health professional to ask you questions concerning the knee pain or knee stiffness and you’ll need to describe your symptoms in detail, including the location and frequency of any knee pain.

Our chiropractors will physically examine the affected knee joints and perform standard orthopaedic tests and may also take X-rays to check for osteoarthritic damage as well as ruling out other joint conditions.

LONG TERM COMPLICATIONS
Unlike rheumatoid arthritis, osteoarthritis does not affect the body’s organs or cause illness. But it can lead to deformities that take a toll on mobility. Severe loss of cartilage in the knee joints can cause the knees to curve out, creating a bow-legged appearance worsening knee pain, impeding flexibility and causing compensatory problems requiring treatment potentially in the hips and lower back.

CHIROPRACTIC TREATMENT FOR KNEE OSTEOARTHRITIS
Our Chiropractic team are specialised in the non surgical treatment and management of joint conditions such as knee osteoarthritis. We follow the accepted goal of all medical rehabilitation experts with the patient who has knee osteoarthritis which is to improve your knee function, minimise your knee pain or discomfort, and limit further knee joint injury to prevent premature surgery.

We also concentrate on reducing the pain to also ease patient reliance on anti-inflammatory and pain killers which can cause complications. This is achievable with non surgical treatment if the disease has not progressed to an advanced end stage where then surgery may be the only option. Our team can advise as to what the most appropriate course of action should be and will liase with your GP as necessary.

At Gorey Family Chiropractic the Treatment and Management process is comprised of several elements depending on the individual case and severity of symptoms

Patient education,
Improving flexibility and reducing pain through the, hip, knee, ankle and foot where necessary through physical hands on treatment.
Strengthening of the affected knee joint as well as the hips which has an important bearing on knee function.For example, strengthening the quadriceps your large muscle at the front of your thigh has been shown to reduce pain in the knees.
Aerobic exercise which could be water based or non impactive like cycling. People with osteoarthritis may avoid exercise out of concern that it will cause pain. But low-impact activities such as swimming, or bicycling can improve mobility and increase strength.
A programme of non impactive exercises against the resistance of water can be very helpful for strengthening the osteoarthritic knee.
The use of assistive devices such as knee braces and custom made shock absorbing and corrective shoe inserts called orthotics as is necessary dependent on the case.
Acupuncture has been shown by research to help with pain relief in some knee osteoarthritis sufferers.
Weight management and dietary guidance if appropriate.
Some studies have shown benefit from nutritional supplementation for osteoarthritis.

GOREY FAMILY CHIROPRACTIC : A PROACTIVE MANAGEMENT APPROACH TO OSTEOARTHRITIS

Due to the fact that Knee OA is often asymptomatic in its initial stages and later becomes symptomatic as the disease process progresses means that many patients are not seen until they have significant wear. Signs and symptoms of end-stage knee osteoarthritis include severe knee pain, and stiffness surrounding the involved joint, joint swelling, a limping gait pattern.

We encourage clients to take a proactive approach and to control the process using the latest evidence based guidelines in non surgical management of knee osteoarthritis. We are disappointed to hear clients often say that they had been told that nothing can be done for knee osteoarthritis. It is true that some may leave it so late that surgery is the only option but there are helpful non surgical options before this level of severity.

If you or a family member are concerned by knee osteoarthritis we would be pleased to consult with you and following a thorough physical evaluation which may include x rays offer a professional opinion as to the non surgical options available to you.

For your convenience the clinical team at Gorey Family Chiropractic Clinic are covered by all major Irish health insurers.

Contact: info@chiropractor.ie or Tel: 053 94 83338

Apr 30

A water based exercise programme for hip and back pain

Posted on April 30, 2013 by admin

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

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.

You 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:

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

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.
Do the Superman 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.

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

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