Tag Archives: back pain management wexford

May 22

Do your feet need support from a custom made insole/ orthotic?

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Do your feet need support from a custom made insole/ orthotic? by Olivia O’ Leary D.C BSc Hons 

custom made orthoticsWe spend so much of our time on our feet; walking, running, working or playing sports it’s no wonder that the number of people who suffer foot pain or knee pain from the stress and strain put on their feet is quite staggering. Throw some bunions or collapsed arches into the mix and its an eventual recipe for disaster. Foot pain can be quite crippling when it strikes…so where does it come from?

 SOME FOOTY FACTS & FIGURES:custom made orthotics

  • An average person walks approx 12,000 steps per day (or 4 miles)
  • A person will walk 4 times around the earth circumference in a lifetime
  • A person places 500,000 kilos of pressure on their feet in a lifetime
  • 83% of Irish Population will suffer from an acute episode of foot or foot related pain, the majority of which are treatable and even preventable with proper foot care and Orthotics.

How do feet affect other areas of your body?

custom made OrthoticsThe feet have a direct impact on the rest of a person’s body.  Like the foundation of a house, your feet support the weight of everything above them.

When a small problem develops in your feet, a subtle change in the way you walk will cause a chain reaction of adjustments in your posture and way of walking.  These changes can put stress on joints higher up in your body like those of the knees, hips and lower back which leads to the development of muscular and skeletal problems and pains elsewhere. It can be pointless to treat these other injuries without considering where the root of the problem lies. This brings us on to the topic of orthotics and their use as a treatment.

What do Orthotics do and how can they help?

Tog Custom made Orthotics work on your feet much like glasses work on your eyes- they reduce stress and strain on your body by bringing your feet back into proper alignment.

Custom made Orthotics are designed in such a way that they fit comfortably like an insole in your shoe and but have the advantage of having been custom made for exact imprints of your feet.

Custom made Tog orthotics are biomechanical medical appliances which are made to correct your own specific foot imbalances rather than the generic off the shelf model model which is not specific.

How are Orthotics Created?Orthotics

We offer  TOG Gait Scan technology at Gorey Family Chiropractic which allows a scan of an individual’s foot to be taken and from this information a custom made insole is created which works both correctively and preventatively.   This state of the art technology therefore looks beyond just treating symptoms but determines the root cause of the problem and addresses the malfunction of the foot that has led to the foot pain or problems.

This also relieves abnormal strain off other tissues and structures further up the leg, which can lead to knee pain, hip pain and even contribute to lower back pain. By balancing and buffering the forces exerted during walking, orthotics help to restore normal balance and take pressure off other muscles and joints.

This is particularly helpful for runners or sports people where small foot malfunctions are more pronounced and influential in causing injuries whilst running.

Common conditions where orthotics can be necessary or beneficial in the overall management include

  • Plantar Fasciitis,Heel spur
  • Shin Splints
  • Ilio-tibial band Syndrome,
  • Fallen arches
  • Achilles Tendonitis
  • Metatarsalgia
  • Heel Spurs

Lifetime Guarantee:

Tog Orthotics carry a lifetime guarantee against cracking to the supportive Orthotic shell.

If you are suffering from any of the types of  problem mentioned and are based around Gorey, Wexford, Arklow or Carlow it may be time to be checked.  Why not call Gorey Family Chiropractic today speak to one of our friendly team who will be happy to arrange a Tog Gait Scan assessment  to evaluate the need or benefits to be gained from Tog orthotics specific to your own individual requirements.

For further information on this product, please see the Tog Orthotics video on the practice videos section on our website http://www.chiropractor.ie/5,gallery,orthotics_patient_education_dvd.html

For your convenience all of our clinical 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

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

Gorey Family Chiropractic Clinic, Railway Road, Gorey, Co Wexford.

 

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.

Apr 24

Using your laptop safely to avoid neck injury

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Using your laptop safely to avoid neck injury – By Olivia O Leary D.C BSc ( Hons)

Unsafe: An ongoing trade off between poor neck/head posture and poor wrist/hand posture exists with Chiropractor Yvonne in this image

Unsafe: An ongoing trade off between poor neck/head posture and poor wrist/hand posture exists with Chiropractor Yvonne in this image

Laptop computers are lightweight, portable and convenient but unfortunately their design with the screen and keyboard attached forces laptop users into awkward postural positions. When the screen is positioned by the user at the right height, the keyboard position is too high and when the keyboard is at the correct height the screen is too low.

Laptops pose less risk when used for short periods but with many using the laptop as  their main computer our team at here at Gorey Family Chiropractic were asked for some guidelines applicable for this type of computer user.

A COMFORTABLE WORKSTATION SETUP ON A  DESKTOP COMPUTER OR LAPTOP PROMOTES NEUTRAL POSTURES AVOIDING STRAIN THEREFORE:

  • the neck should be aligned with the spine (a neutral posture – not bent or thrust forward)
  • the back should be relaxed but supported,
  • the shoulders should be relaxed (not hunched or rounded),
  • the elbows should be close to the body and bent at an angle between 90 and 120 degrees and
  • the wrists and hands should straight (not bent or turned).

So If you use a laptop frequently, it is worth investing time into optimising your home or office workstation to promote better ergonomic postures for your laptop use, to avoid what research has shown is the long term inevitability of neck pain and back pain otherwise.

Safer: Using an external keyboard and mouse and raising the screen with paper reams improves this laptop workstation for Chiropractor Yvonne

Safer: Using an external keyboard and mouse and raising the screen with paper reams improves this laptop workstation for Chiropractor Yvonne

SETTING YOUR LAPTOP UP FOR FREQUENT USE

Maintain a neutral neck posture by placing the top of the screen at about eye level or slightly lower if using bifocal glasses.

Use a laptop stand or place your laptop on a stable support surface, such as monitor risers, reams of paper, or phone books so that the screen height can be adjusted.

Attach a regular size, external keyboard and mouse to the laptop, and place them on an adjustable keyboard tray or desk if possible. They should be positioned at or slightly below elbow height when it is possible to use an adjustable keyboard tray.

Angle the screen to reduce bending your head forward. Use your eyes instead of your neck to adjust your line of vision.

Reduce glare by positioning the screen at a right angle to windows and away from overhead lighting. Laptop lights that plug into a USB port can be used to provide extra light, if needed.

REMEMBER TO:

  1. Clean the screen frequently as dust can make it difficult to read and may increase eyestrain.
  2. Watch for glare from external light sources on your screen which also causes eyestrain.
  3. Use a document holder where possible to angle documents vertically to keep the neck well aligned with the spine.
  4. Take frequent stretch breaks every 30 to 45 minutes.

QUICK ERGONOMIC FIXES FOR SHORT TERM LAPTOP USE

  • Use a chair that supports a comfortable upright or slightly reclined posture. In a reclined position,
    Safer: A binder helps keep wrists straight and optimises the screen height. Note a ream of paper props feet adding stability. A rolled towel adds lumbar support.

    Safer: A binder helps keep wrists straight and optimises the screen height. Note a ream of paper improves the trunk/thigh angle. A rolled towel adds lumbar support.

    prop your feet up on a box or something similar to maintain a neutral trunk/thigh angle.

  • Be sure to maintain a neutral neck posture (in other words not leaning the neck forward). Use a towel roll or inflatable lumbar pillow to provide low back support.
  • Place the laptop on your lap to help keep your wrists straight while using the keyboard. A 2-3 inch binder with the wider edge toward you knees will create an angle that will help keep your wrists straight and maximize the height of the screen.
  • Don’t place your laptop on top of a pillow or other soft material. The lack of circulation could shut down the fan, which can overheat the computer.
  • On a sofa, place a rolled towel as a lumbar support, raise the feet on a small box so that you are tilted slightly backwards to maintain  straighter spinal alignment.
  • Remember to stand up and stretch frequently.
GOREY FAMILY CHIROPRACTIC: SUPPORTING RECOVERY, MAINTAINING RECOVERY AND PREVENTING INJURY

Our specialist Chiropractic team are trained and hold extensive occupational health experience both in Ireland and the U.K and are specialists in the diagnosis and treatment of back pain, neck pain and other workplace related muscle and joint problems. No referral is necessary.

We have x-ray facilities  located on site and offer spinal health screening programmes and ergonomics assessments to companies and organisations to prevent and manage workplace injury. 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.

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

Mar 07

6 Tips for choosing a Good Mattress

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6 Tips for choosing a Good Mattress

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: Adapts8-12-2013-1-53-46-PM-sleep-mattress-up 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.

Foam mattresses

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.

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 companies contact info@chiropractor.ie or alternatively call 053 94 83338

 

 

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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.

Sep 04

6 Tips for choosing a Good Mattress

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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: Adapts8-12-2013-1-53-46-PM-sleep-mattress-up 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.

Foam mattresses

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.

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 companies contact info@chiropractor.ie or alternatively call 053 94 83338

 

 

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