Tag Archives: back pain treatment 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 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.

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 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.

Jul 16

Top Tips for a Healthy Spine

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Understanding-Different-Types-Of-Back-PainA 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.
Lifting392814_591808957498080_1365665759_n
•    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_posture2Sitting
•    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. e5868e57d50c83ebe0fd0f292fa608c7Keep 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 MAITwitter-pic-1NTAINING IT

Our specialist Co. Wexford based Chiropractic team are trained and hold extensive experience both in Ireland and the U.K in back pain diagnosis, back pain treatment and back pain rehabilitation. Equipped with on site x ray and state of the art gait scanning equipment, we consider not only your back pain, but the root cause of your problem and will work with you to help maximise your recovery through tailor made treatment, education  and rehabilitative exercise, where appropriate.

For your convenience all of our Gorey Family  Chiropractic team are registered with VHI, Glo, Aviva and Laya Healthcare allowing clients claim reimbursement for back pain treatment from a wide range of private healthcare Insurance providers. We also provide care under the GAA injury scheme.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

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

Jul 05

Preventing back pain on the farm

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by Olivia O’ Leary D.C BSc Hons

TEAGASC URGES FARMERS “TO THINK BEFORE YOU LIFT”

0402caa0ad7b19804ecc59c4039d63ffBack pain and other joint injuries can keep farmers away from work for weeks at a time. Research conducted by Teagasc supported by the Health and Safety Authority and supervised by UCD revealed that every year almost 1 in 10  farmers suffer from problems such as back pain, hip and knee pain. Back pain was found to be the number one troublesome condition representing 31% of farmers surveyed.

LOST FARMING TIME

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

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

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

 

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

HOW TO PREVENT FARM RELATED INJURY

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

 

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

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

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

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

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

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

LIFTING HEAVY LOADS ON THE FARM

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

HANDLING ANIMALS ON THE FARM

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

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

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

Twitter-pic-1-150x150With two out of three of our Chiropractors from a farming background, we personally recognise and understand the hazardous and physically demanding nature of daily farming. Our team is highly experienced in the diagnosis, treatment and management and prevention of injuries sustained from farming whether it might be back pain and sciatica or hip pain and knee pain amongst others. We have on site X ray facilities and can rapidly refer directly for MRI if neccessary. Our goal is to get you back working to your full ability whether you are farming or contracting.

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

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

 

Jun 12

Using your laptop safely to avoid neck pain

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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

Jun 10

Optimal office chair positioning to avoid back pain and neck pain

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by Olivia O Leary D.C BSc Hons Chiropractic

987f3cc4ef7b3a03f7b4763e195acfcdIs your chair helping or hindering your back? If you sit behind a desk daily for 8 hours at a time, you don’t have to be doomed to episodes of neck and back pain or repetitive strain injury.

Here at Gorey Family Chiropractic we offer some tips on optimal chair  set up at work to avoid back and neck pain and indeed to help back pain and neck pain through good chair ergonomics.

Proper office ergonomics — including correct chair height, adequate equipment spacing and good desk posture — can help you stay comfortable at work.

With back pain the second largest reason for absenteeism in the workplace, preventative action to help clients combat work induced back pain and neck pain is essential according to research.

The basic features of a good chair are :

  1. Height adjustable
  2. Pelvic tilt on seat
  3. Lumbar support

Consider the following for optimum chair setup :

1.Adjust the height of your chair such that your knees are level or just below hip height and that your feet are flat on the floor; if you a little person you may need a footrest to achieve this.sitting_posture2

2.If your seat has a pelvic tilt, this should be set to a slight forward incline to promote a natural inward lower back curve. In other words, your hips optimally should be higher than your knees to distribute strain out of your lower back and disperse it into the legs.

3.Move the lumbar support so that it fits snugly into the curve of your lower back. This will help to prevent lumbar strain and helps to maintain a straight spine and neck whilst seated.

4. Never sit with your legs crossed! Crossing at the ankles is a preferable alternative.

5. Elbows and forearms should be always level with the desk height. Wrists should not be held in an extended position without support.

GOREY FAMILY CHIROPRACTIC: SUPPORTING YOUR RECOVERY AND MAINTAINING IT

 

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 low 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.

We also conveniently take clients requiring treatment for back pain through the wholeTwitter-pic-11 process of recovery from initial diagnosis through treatment into rehabilitation exercise where necessary.

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.

If you are affected by neck pain, headaches, low back pain, back stiffness, nerve pain or shoulder pain  call or email the clinic to arrange an initial consultation with one of our specialist Gorey Family Chiropractic team or to discuss our occupational health services for companies or organisations.

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    

 

Feb 15

What Core Exercises Can Do For Your Back Pain

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The Rationale Behind Exercising your Back

By Olivia O Leary BSc (Hons) D.C

Your low back pain can be the result of many different things. Back pain can be triggered by combinations of strain, overuse, and or injuries to the ligaments, joints and discs of the spine.

Over time injury that has not been managed correctly can lead to an imbalance in the spine which can lead to constant tension in the muscles, ligaments and joints making your low back more prone to injury or re-injury.

Treatment combined with rehab has been scientifically shown to have greater success at preventing recurrent low back pain than either treatment or exercises on their own. So where do you start if you are experiencing recurrent low back pain.

Since low back pain can be caused by injury to various structures in the spine and it’s supporting structures it is important to consult your chiropractor or other spinal specialist if you have back pain lasting longer than 1-2 weeks which is undiagnosed.  Your chiropractor can provide a specific diagnosis and explain what structure is injured so that you can be guided as to which treatment and exercises are appropriate for your specific injury.

If you are an existing client of Gorey Family Chiropractic you will have already been thoroughly physically examined,  with x rays taken or scans arranged if clinically neccessary, so that your  your complaint could be diagnosed comprehensively and the benefits of rehab for your condition if it was necessary will have been explained to you.

Different spinal problems can be treated with differing protocols regarding exercise, but low back and flexibility exercises have been shown to helpful for almost all types of back problems.

How do Core Exercises Help the Low Back

Low back exercises concentrate on strengthening your abdominal muscles, helping give stability to your spine.

Rehabilitation programs that focus on strengthening lumbar muscles combined with core stability and proprioception work also help reduce the risk of low back pain in the future if exercises are done correctly, and on a regular basis.

The Lumbar/Core Strength and Stability programs can be utilised if you are one of our clients recovering from a specific injury or if it has been identified that you may be at risk of developing further spinal problems in the future.

Programs always include flexibility and strengthening components.

Rehab programs are divided into easy, medium and more difficult levels, which clients work through themselves but under the guidance of one of our Chiropractic/ Physiotherapy team.

It is always recommended to start with the “Easy” exercises, and perfect those before moving to “Medium” or “Difficult”.

So what is the “core”?

The “core” is comprised of several groups of muscles including the transversus abdominus, multifidus, diaphragm and pelvic floor muscles.

These muscles work together to produce maximum stability in the abdominal and lumbar (lower) back region, as well as coordinating the movement of the arms, legs, and spine.

World Leading Exercise Instruction..

Professor Stuart McGill is one of the worlds leading experts on Spinal Rehabilitation based at the University of Waterloo Canada. His expertise in spinal rehab has been utilized by governments and public bodies as well as elite athletes. In this video he demonstrates how to effectively and safely strengthen the core without aggravating the lower back or discs.

This great video from Professor Mc Gill and his team is excellent for referencing the best exercises for the core, thereby strengthening the core effectively and most importantly safely for those of you with lower back or disc problems.

 

As always our Gorey Family Chiropractic Clinical team will guide you through a specific programme for your individual case to complement your programme of Chiropractic care and to ensure you recover faster and stay well in the long term.

For your convenience all our clinical team is registered with VHI, Aviva and Laya Healthcare allowing clients of Gorey Family Chiropractic to claim reimbursement from a range of Private Health Insurers.

Feel free to contact our Gorey Family Chiropractic Clinical Team at info@chiropractor.ie or 053 94 83338 with any questions or if you are a new patient with low back pain, sciatica or disc problems seeking guidance.

Opening Hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Fri 8-7