Page 1 of 212

Jun 26

An Informative guide on the treatment of Sciatica and Back pain

Posted on June 26, 2017 by admin

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

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?

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 discs
•   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.

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.

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:
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

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

Posted on May 22, 2017 by admin

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

We 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:

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?

The 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?

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,
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 22

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

Posted on May 22, 2017 by admin

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

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

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

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

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.
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

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.

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..

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.
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

Posted on May 8, 2017 by admin

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

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

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

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

Posted on April 24, 2017 by admin

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

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

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:

Clean the screen frequently as dust can make it difficult to read and may increase eyestrain.
Watch for glare from external light sources on your screen which also causes eyestrain.
Use a document holder where possible to angle documents vertically to keep the neck well aligned with the spine.
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 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

Apr 03

3 Tips to Prevent Running injuries

Posted on April 3, 2017 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.

Mar 27

Prevent back pain in the garden this Spring

Posted on March 27, 2017 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 winter to start the spring planting, cut the grass or tidy up after a long winter.

Now that Spring sunshine 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!

I have noticed here in practice that a long winter restricts some client’s physical activity levels often leading to spinal stiffness and lack of physical condition. This lack of exercise can lead to our back’s, hips and muscles becoming stiff and weaker over the winter. 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:

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! Come in and 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

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

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!

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

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

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

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.

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

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

What is Sciatica?

Sciatica Symptoms

Causes of Sciatica

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

Risk factors for Sciatica

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.

What do you do if your Sciatic Nerve Flares up?

We Look Forward to Helping You..

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

How do feet affect other areas of your body?

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?

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

When the Spine is the Likely Culprit

FIRST STEPS FOR RELIEVING BACK PAIN

Gorey Family Chiropractic; Supporting your Recovery and Helping Maintain It

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

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

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

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

3 Tips to Prevent Running Injuries

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

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

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.

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

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

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.

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

GOREY FAMILY CHIROPRACTIC: SUPPORTING YOUR RECOVERY AND MAINTAINING IT

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

GOREY FAMILY CHIROPRACTIC: SUPPORTING YOUR RECOVERY AND MAINTAINING IT

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

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.