Tag Archives: back pain gorey

Jun 26

An Informative guide on the treatment of Sciatica and Back pain

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An Informative guide on the treatment of sciatica and back pain by Olivia O Leary D.C BSc Hons Chiropractic

Sciatica

Sciatica

 If you have suffered with Low back pain or Sciatica you are certainly not alone. Most people in their lifetime will suffer at least one episode of low back pain but unfortunately for most this is not a solitary experience. A person can experience multiple episodes of low back pain- hoping each time it will just go away.

A condition called Sciatica occurs when the low back pain does not just localise in the low back but also runs down the leg along the course of the sciatic nerve.  Here at Gorey Family Chiropractic Clinic we aim to prevent the unneccessary steps often taken and provide a comprehensive solution focusing on treating the root cause of the problem.  So let’s examine this difficult condition….

What is Sciatica?

Sciatica

Suffering from Sciatica

Sciatica refers to a pain that radiates along the path of the sciatic nerve- the sciatic nerve being the longest nerve in the body which branches from the lower back into the hip and buttocks and travels down the back of your leg to the toes. Typically Sciatica affects only one side of the body.

There are many causes of Sciatica but most commonly Sciatica occurs when tissue of the spine compresses or irritates part of the nerve for instance a prolapsing disc or a bony spur. This causes inflammation, pain, sometimes accompanied by numbness or pins and needles in the affected leg with occasionally weakness of the affected  leg also present.

Although the pain associated with Sciatica can be severe, most cases resolve well with conservative care (for instance Chiropractic treatment, anti inflammatories, modification of activities). Surgery is only recommended as a last resort for cases where there has been a failure to recover after  conservative care measures have been administered or if the spinal injury is very severe.

Sciatica Symptoms

Pain which radiates from your lower back to the buttocks and down the back of your leg is the most familiar and common symptoms of sciatica.  You may feel discomfort anywhere along the nerve pathway but it is most likely to present in the low back, buttocks and the back of your thigh and calf.

Often clients presenting to Gorey Family Chiropractic that have experienced sciatica describe a tightness in the leg and throbbing sensation in the calf and these types of symptoms can mislead them from thinking they have an issue with the back.
The pain can vary widely from a mild ache to a sharp, burning sensation or excruciating discomfort.  Often people experiencing sciatica can feel an electric shock sensations.  It may be worse when you cough or sneeze and prolonged sitting can aggravate symptoms.

Causes of Sciatica

•    Bulging or protruding discsProtruding disc
•    Spinal stenosis
•    Piriformis syndrome
•    Trauma
•    Lifestyle factors
•    Bony spurs
•    Spondylothesis

Risk factors for Sciatica

Occupation:  A job which requires you to twist your back, carry heavy loads or drive for long periods can increase the likelihood of the  development of sciatica.

Proper lifting techniques

Prolonged sitting:  People who sit for long periods of time or have a sedentary lifestyle are more likely to develop sciatica than active people.
Obesity:  Excess weight increases the stress on your spine and contributes to the spinal changes such as bony spurs which can cause sciatica. The lack of fitness of the core muscles is also contributory.
Age:   Age related changes in the spine such as degenerated discs and bony spurs can predispose individuals to the development of sciatica if they injure the spine.

Prevention of Sciatica

Strong Core:
Keeping the core muscles strong reduces the risk of herniated/prolapsed discs, a common cause of sciatica.  A strong core is needed to maintain proper posture, which takes stress of the spinal joints and discs.

Strong core

Exercise:
Low impact aerobic exercises are also recommended as they help increase the endurance of the core muscles.  Walking, swimming and using a bike are examples of good low impact exercises.

Stretching:
Stretching on a daily basis is very important particularly stretches which promote flexibility between the vertebrae improving the elasticity of the spine reducing the incidence of simple back strains/ sprains or more complicated injuries involving the disc or nerve roots.

Posture:sciatica
Adequate support is required to prevent slouching, which places excessive stress on the lower  back.  A straight line should exist between the ear, shoulder, elbow and hip whilst sitting thereby creating good alignment and reducing postural strain on the spine which contributes to back or neck pain.

A good supportive mattress is also important. Mattresses that are too hard or too soft do not offer appropriate support to the back. Consider choosing a medium firmness pocket sprung orthopaedic mattress.

Avoid prolonged sitting or standing, which again can increase the stress  and strain on the lower back particularly if you are employed in an occupation which requires this day to day. Try to move and stretch periodically.

What do you do if your Sciatic Nerve Flares up?

  •  Try to keep mobile- bed rest is not advisable
  •  Use an ice pack on the lower back for 20 minutes to reduce inflammation and repeat every 1-2 hours
  •   Do not use heat on the area
  • Anti inflammatories, painkillers and muscle relaxants are often recommended to help ease the pain   but should not be used to mask symptoms on an ongoing basis.
  •  Make an appointment at  Gorey Family Chiropractic Clinic to facilitate a full diagnosis of of the condition and the most appropriate treatment and exercise options will be explained to you to help you recover fully, faster and prevent injury in the future.

 

Here at Gorey Family Chiropractic Clinic we offer diagnosis of the causes of sciatica with onsite x ray facilities available and provide treatment for low back pain and Sciatica as well as offering lifestyle and ergonomics advice and exercise rehabilitation. Should MRI be clinically necessary we can refer patients directly.

We strive to correct the root of the problem and aim to improve the flexibility and  the stability of the spine.  We will encourage a rehabilitation programme if appropriate as we are committed to decreasing the likelihood of future episodes of low back pain and sciatica.

Many of our clients we have seen  from the Gorey, Arklow, Wexford, Wicklow and  Carlow areas have come to our chiropractors at Gorey Family Chiropractic Clinic as a last resort having found that their medication or procedures had not worked for them, sometimes in the short and sometimes in the longer term.

We Look Forward to Helping You..

If you, a friend or family member requires low back pain or sciatica treatment, we sincerely appreciate the trust and confidence shown by choosing our services at Gorey Family Chiropractic and look forward to helping you in the future.

For your convenience all of our Chiropractic team are registered with VHI, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers.

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    

May 22

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

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Hip pain or low back pain; which is the culprit? by Olivia O’ Leary D.C BSc Hons 

 

Hip Pain

Hip pain

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

Hip or back pain

Hip or back pain

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

prolapsed disc

Prolapsed disc

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.
Hot Cold compress

Ho Cold compress

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. Gorey Family Chiropractic Clinic

    Gorey Family Chiropractic Clinic

    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    

May 08

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

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Don’t let ‘text neck” get the better of you by Olivia O’ Leary D.C BSc Hons 

Text Neck

Text Neck

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

Text neck

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.

Text neck

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

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. No GP referral is necessary.

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 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.

Mar 07

Minimising back strain this calving season

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Minimising back strain this calving season by Olivia O’ Leary D.C BSc Hons Chiropractic

As we progress through calving season, how is your back coping with the strain ?
It’s that time of year in farming when the pace and intensity of the workload has increased rapidly and farmers often faprevent back injury this calving seasonll into the habit of pushing themselves too hard and injuring themselves and only drawing breath when the body is at breaking point or in pain.

As Chiropractors in a rural community dealing and treating  significant numbers of farmers daily, we understand the day to day physical challenges posed by the demands of the farm and the injuries that it can cause particularly at calving time.

Our advice for farmers: Think of the long term and plan for the future. Don’t ignore your back, and when you’re tired don’t take  risks lifting or otherwise, it can be a costly, painful mistake  in the long term. So think of these tips…

Back pain at calving can generally be avoided through good forward planning, using a knowledge of safe lifting and body positioning principles, safe work practices as well as using mechanical aids wherever possible.

Calving related back pain often develops from
• Handling Accidents (getting crushed or knocked down by heifers/cows wary of human contact at calving or just after calving.
• Getting stuck in awkward positions; trying to get a calf out (not leaving enough space behind the cow to get the calf out)
• Long hours and regular night work increases the risk of back pain during this busy time of the year due to fatigue; meaning farmers are more of risk of forgetting to lift properly, take chances hauling things around, falsely believing they’re saving time:-(

Remember
• Well designed calving pens and gates minimise the direct physical contact between the cow/heifer and the farmer reducing handling accidents.
• Calving jacks if properly used can reduce the risk of back injury.
• Mechanical lifting aids such as a pulley system in the calving pen is a useful tool to reduce back strain.

The financial costs to the farmer of a back injury are high, do not ignore back pain believing it will go away, if affected, get early evaluation, treatment and appropriate exercises as necessary to help you recover faster, properly and to minimise the chances of getting injured again so as to avoid time lost unable to work through injury.

Offering comprehensive diagnosis and treatment for injuries relating to the back and neck as well as trapped nerves, shoulder, hip, knee and foot joint and muscle problems, Gorey Family Chiropractic also offers clients on site X-ray services, onsite computerised gait scanning, prescription medical insoles and can arrange direct refferal for MRI where medically necessary.

Gorey Family Chiropractic Clinic is registered with VHI, Aviva/ Irish Life Health and Laya Healthcare allowing clients to claim reimbursement for treatment if covered by their health Insurance policy.

For advice or further information T 053 94 83338

or check out our website on www.chiropractor.ie

Mar 18

Prevent back pain in the garden this spring

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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 SpringPrevent back pain 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 Prevent back pain in the Garden with Gorey Family Chiropractorcorrect 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.

Prevent back pain in the garden this spring

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.

Feb 11

4 Ways to Strengthen your Back

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Building Core Muscles Helps Protect you from Back Injury…
The Chiropractic team at Gorey Family Chiropractic are not only concerned with treatment, we also incorporate the benefits of exercise and rehabilitation in combination with treatment to return the spine to a strong stable condition preventing future episodes of back pain. So how can we do this?

Our back muscles are involved in every move we make. The spinal system includes muscles along with the bones, discs, joints and ligaments in the trunk and abdominal area, together known as the core. This complex system helps our bodies twist, turn, bend, extend and bear stress from everyday activities.
Weakness, imbalance or tightness in the muscles that support the spine creates imbalance and can lead to abnormal posture, muscle fatigue and back pain.
The following exercises suitable for all levels help build core muscles to protect the spine and help prevent back pain. There are a number of different ways to strengthen your core. The exercises you choose will depend on whether you have had back problems before, and your age. Be sure to discuss any exercise program with one of our Gorey Family Chiropractic team if you are unsure or if you are in pain at the moment.

1. Pool exercises (easy)

Pool walking is a low-impact way to build core muscles. As you move, the core works against the force of the water. This is gentle on extremities such as knees, hips, ankles and feet.

2. Exercise ball (medium/difficult)

Exercise videos or specific instruction from one of the Gorey Family Chiropractic team will help you understand how to use an exercise ball appropriately. These exercises are deceptively simple and with practice, you can increase the intensity gradually to great effect.

3. Floor exercises (medium/difficult)

A popular core booster is the side plank. Lie on your right side with your right hand on the ground. (Beginners should use the elbow.) Lift yourself up to form a plank, with your right arm straight and left arm at your side. Hold the position, then repeat. Be sure to keep the body in a straight line while tightening the abdominals and gluts.

4. Mind-body workouts (easy to difficult)

Disciplines such as tai chi, Yoga and Pilates help target core muscles. Sign up for a class or rent a DVD exercise program to try at home.  Tai chi is low impact and ideal for people with a history of musculoskeletal problems. Choose “relaxation” yoga for lower impact. Pilates is centered around building core strength and improving posture.
No matter what you do, the key is to find an activity appropriate for your body — one that you enjoy and will stick with so you can continue to build a strong, healthy back. Good Luck and message us if you have any questions 😉

info@chiropractor.ie or alternatively call 053 94 83338

Dec 10

The Gorey Family Chiropractic Christmas Shopping Survival Guide

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Take the back pain out of shopping this Christmas

Don’t shop till you drop this Christmas.  There’s a right way and a wrong way to shop and it’s important to recognise the physical strain that shopping can place on your body and your back in particular.

We find that there are more back, neck and shoulder injuries suffered during the run up to  Christmas  and eventually evaluated and treated at Gorey Family Chiropractic than at any other time of year and  there’s a few different reasons for this.

Many times people walk long distances on uneven and unforgiving surfaces. Some battle on in high heel shoes trying to carry heavy bags coupled with standing in queues.  The constant struggle with bulky bags over a long day can place huge stress and strain on your spine but particularly if you’ve had back pain before.

The team here at Gorey Family Chiropractic Clinic have put together a list of potential aggravatory factors to help inform you on what to watch out for and ease the strain on your back this Christmas!

Survival Guide Tips:

1. Take your time shopping. 


”But I haven’t got enough time”, we hear you say. Organisation is the key to success for anyone who is recovering from a back injury. Have a clear plan of action, of where to go & what you need to get. It is important to give yourself time, so that you can factor in a couple of coffee breaks to take strain off your back even for just a few minutes.
The pressure of walking with bags all day can send an unstable low back over the edge so pace yourself according to your stage of recovery and strength. Bear in mind also that stress also leads to increased tension and a greater chance of muscle strain.


2. Park close to the shops.



This is really important for anyone with a current injury. There’s nothing worse than having to walk miles and miles back to the car, with your hands full of shopping bags, feeling a deep soreness in your shoulders or low back. It’s a definite recipe for disaster! Instead, park the car close by and do a few trips with lighter bags. Your body will definitely thank you for it.
3. Start off light and consider your shoes.
Ladies, empty any enormous handbags of any unnecessary weight or opt for a smaller bag and only carry essential items that you need for the day ahead.  A bag that you can carry across your body is far better for distributing weight more effectively than a one sided model. Make sure you wear comfortable shoes, no high heels. You know you will suffer otherwise!
4. Carrying and Lifting Bags the Right Way.
Carry shopping bags evenly in each hand to distribute weight – where you can access trolleys, throw everything in and give your shoulders a break. Try not to carry parcels or shopping in front of you as this can cause greater strain on your lower back.
Remember also to bend those knees when lifting off the floor and think about tightening the tummy muscles when lifting heavy groceries into and out of cars. This helps support your spine when you do so.
This is an area where people can come unstuck. Get help bringing the groceries out at the supermarket if you know you need it it’s best not to take the chance if it can be avoided.
5. Dress for the weather.


It sounds obvious but there is a relationship for some between the cold weather and increased muscle strain. Holding yourself stiff if you re feeling the cold places strain on muscle tissues, which for some can lead to strain or in the worst case spasm.The neck and shoulders are particularly sensitive to this problem so think about wearing extra layers and wear a scarf if you’ve suffered neck problems in the past.
6. Can heavy items be bought online?
For bigger heavier items, check if they can be purchased online and minimize the hassle and the strain.
Hopefully this guide will help troubleshoot some of the most common causes of back pain seen at Gorey Family Chiropractic.
New Injury Requiring Evaluation and Treatment this Christmas?
For anyone who has unfortunately recently injured their back   or who is suffering back or neck pain that requires treatment we will have appointments as normal in the run up to Christmas and during Christmas week on Christmas Eve morning and as normal on the 27th and 28th of December.
Call the practice team on 053 94 83338 or email info@chiropractor.ie

 “We don’t just wish you Good Health this Christmas and New Year, Gorey Family Chiropractic will help you to achieve it”

Oct 11

Housework and Back Pain; How to Minimise it (that is, the Back Pain)

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By Dr. Olivia O’ Leary D.C. BSc Hons

How not to clean the windows…

As boring as it can be you simply can’t get away from day to day housework.  At Gorey Family Chiropractic Clinic we commonly see people suffering and aggravated by back pain as a result of repetitive physical activities around the house. This month we thought we’d offer some practical advice on how to get it done with the minimum of physical strain, particularly on our backs.

90% of people will experience some back pain in their life, but it is not the housework that is to blame, it’s the way we perform the housework that’s causing the problem. In most people’s cases, there is usually some prior injury to the spine or pelvis, with the housework just aggravating the problem further.

So lets look at some of the most common household tasks, and some of the suggestions that our team at Gorey Family Chiropractic Clinic have put forward to prevent and ease back pain:

HOOVERING AND MOPPING

When you are hoovering or mopping, most people will reach forward with their dominant arm and bend forward at the waist whilst simultaneously twisting. Doing this action again and again, puts considerable strain on the muscles of the lower back.

 

THE SOLUTION

To avoid twisting your back, you need to keep your hips and shoulders moving in the direction of the work. It is extremely important to stop bending over, so place one foot forward and bend slightly at the knee, this will allow you to keep your back straight.

PICKING UP AND DOING THE LAUNDRY

Just like the hoovering and mopping, bending repeatedly to do the laundry or fill the dishwasher, puts continuous strain on the muscles and joints of the spine.

You may be wondering how do you then overcome the problem of having to bend forward and pick up those dirty socks from under the bed?

THE SOLUTION

Use a technique called the Golfers Reach. This technique greatly reduces the strain on your back.

For example, when you reach forward with your right hand, balance the action by lifting up your left leg. Make sure you use your other hand to hold onto a work surface to provide support. Remember, if you reach further forward with your hand lift the opposite leg higher.

Always remember if not in the Golfers reach position, you must bend your knees. It sounds obvious but this is where the majority of injuries in the lower back occur from, inappropriate bending technique.

Changing the way you do the housework can help prevent and alleviate acute back pain.

However, still getting back pain……?

Symptoms that are continuing for more than one month indicate a deeper underlying condition. If the condition continues, becomes more constant, or the pain is gradually increasing in severity, don’t ignore the situation.

Call Gorey Family Chiropractic Clinic today on 053 94 83338 where one of our expert team will be happy to assist you and get to the root of your problem.