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Enjoy the long summer days

06/20/2011 18:26:00

Enjoy the long summer days

Dated: 1 June 2011

- Don’t let back pain creep up during the long summer days -

With the English Summer Solstice fast approaching, on 21st June 2011, the days are getting longer and more people will be relaxing in the sunshine. The British Chiropractic Association warns that this additional time in the sun may lead to more than just a sun tan and has looked at ways in which the nation can enjoy these lazy summer days, without feeling the strain.

The new consumer research* found that over half (51%) of the UK population are currently experiencing back pain, whilst more than two thirds (68%) have suffered from back pain at some point in their lives. With this ailment proving so common, even the most innocuous things like lying in the sun for too long can trigger symptoms of back pain.

BCA Chiropractor Rishi Loatey, thinks the effects of sitting and lying down for extended periods of time could have a negative impact on people’s posture, “The nation already suffers the consequences of a sedentary lifestyle, particularly during the long winter months. Unfortunately, we cannot let our guard down in the summer either. Long, warm, sunny days make us feel more inclined to take in the sun or remain in sedentary positions outdoors for long periods of time. Whilst getting fresh air is great, as sunshine boosts vitamin D levels and calcium absorption into the bones, the effects of prolonged lying or sitting can have a negative effect on the back”.

The British Chiropractic Association has some simple pointers to enjoying the long summer days ahead:

Stand up and move around every twenty to thirty minutes; just stretch and shake out your limbs, to allow your muscles to relax. Using something like the Straighten Up UK (see below) exercises would be ideal. You can combine this with fresh applications of sun cream or taking a drink of water.
If sunbathing and catching up with the latest book club read, try not to lie on your tummy, with your back and neck arched back. Put the reading matter on the floor, so that you can view it over the edge of the sun bed with your head and neck in a more neutral position.. If lying on a sun-mat or towel, listen to an audio book instead!

*Straighten Up UK is a simple, three minute exercise routine devised by the British Chiropractic Association. This can be incorporated into your daily routine to help strengthen the spine and improve posture. The exercise routine can be viewed here

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Keeping your Back Healthy Over the Bank Holiday Glut

04/19/2011 16:00:00

April 2011

DON’T LET BACK-TO-BACK BANK HOLIDAYS GET THE BETTER OF YOU!

- ways to keep your back healthy during the bank holiday glut –

Many in London will be rejoicing this spring with a host of Bank Holidays to look forward to including Easter, the Royal Wedding and May Day all coming in quick succession and travel agents* are already reporting a surge in demand for breaks abroad. With Brits keen to maximise the additional free time, we all need to take heed to avoid the problems that long haul travelling can have on our backs and overall posture.

New market research** commissioned by the British Chiropractic Association reveals how these concentrated periods of extensive travelling could take their toll.

The new research found that 49% of the people living in London are currently experiencing back pain, whilst 62% have suffered from back pain at some point in their lives. Add this to hours of travelling during the long bank holiday weekends and we are most definitely gearing toward being a ‘bent out of shape’ nation.

For, when it comes to travelling on planes, trains or by car, just under a third (30%) of people experience stiffness and,more worryingly, 26% of people admit to suffering from back pain.

It’s not just on planes, with their confined seating positions, where those travelling need to be careful about their posture. 56% of those surveyed said that they drove and the car is often the transport mode of choice for those travelling short, medium and even longer distances when visiting friends and relatives. In order to enjoy a more comfortable journey, it is important to adopt a good driving position, particularly as 18% admit that driving has triggered their back pain.

Rishi Loatey from the British Chiropractic Association comments: “With the back-to-back Bank Holidays this Spring, more people will be travelling which, inevitably, means longer periods of sitting down. Our bodies are not designed to be still for long periods of time and this can pose a problem when travelling; the increase in stress on the back through uncomfortable seats, or cramped conditions can lead to back pain and poor posture”.

As it is inevitable that most of us will be travelling during the Bank Holiday weekends ahead, make sure you are as prepared as possible and follow these simple pointers from the BCA (or clinic name here):

If you are flying, drink plenty of water and NOT alcohol during the flight as this will cause dehydration, which could aggravate muscle pain.
Whether travelling by plane, train or car - you will be restricted in your seat for most of the journey, but avoid stiffness by doing shoulder shrugs (hold shrug for five seconds repeat five time), buttock clenches (hold for 10 seconds and repeat three times) and foot circles (10 clockwise and 10 anti-clockwise).
If on a train or plane, try to stand up and move around every 20-40 minutes or, when you stop for a petrol/food break on a car journey, take the opportunity to just stretch and shake out your limbs to allow your muscles to relax.
Compensate for your prolonged time of inactivity during the journey by doing light exercise – just going for a brisk 20 minute walk once you have arrived at your destination will help

The extra leisure time might also mean that you host more get-togethers with friends and family this Spring. This removes the headache of travelling, but means that you might be sitting for long periods as you catch up on the latest news, watch TV or play computer games. Again, the problem of being inactive for too long can take its toll on the back. There are simple ways to overcome this though:

- Active group games such as charades or Twister will keep you active and can be lots of fun!

- Computer games such as those on the Nintendo Wii or X-Box Kinect are also designed to keep you moving.

- Get involved in a five-a-side football match or touch rugby game in the local park.

Taking time to warm up is a good idea – these activities can be deceptively vigorous and you may strain cold or under-used muscle groups!

The British Chiropractic Association has a simple, three minute exercise routine called Straighten Up UK. This can be incorporated into your daily routine, whether at home or away and can help strengthen the spine and improve posture. The exercise routine is available to view on www.chiropractic-uk.co.uk where there is also plenty of practical advice.

*Thomas Cook has put an extra 100,000 sunshine breaks on sale to meet demand, a third more than usual (March 2011)

**BCA research of 2,000 respondents carried out in January 2011 by Onepoll.com

Mind Your Posture: Commuting

03/15/2011 22:00:00

Mind Your Posture: Commuting

16 March 2011

Don’t let the daily grind wear you down

Hundreds and thousands of us do it each week, whether by train, car, bus, motorbike, cycle or foot and the daily commute can not only be an unwelcome source of stress but can also take its toll on our backs. According to consumer research by the British Chiropractic Association, almost a third of the working nation relies on public transport and the journey is not short of stress with 50% left fighting for seats and only occasionally or rarely sitting down. One in ten commuters never gets to sit down at all and one in three commuters (32%) are currently suffering from back pain So add stress, lack of comfort and lack of seats together and it’s a potential posture nightmare …. but standing tall could be the best way to travel; our increasingly sedentary lifestyles mean we spend most of our working day sitting down, so actually standing (as long as it is comfortably) is a good way to start and end the day.

If you mainly stand on your commute, make sure you wear comfortable shoes and loose clothing. Stand with your feet shoulder width apart and hold onto a rail comfortably, don’t over stretch.
If you do get a seat, relax when sitting into your chair, making sure you have your bottom against the seat back and your shoulder blades are touching the back rest of the chair. Avoid stiffness by doing shoulder shrugs, buttock clenches and foot circles.

In the BCA survey, driving came out top as the most common method of commuting, with over half of working Brits (55%) using a car to get to and from work. Commuting by car may be seen, by some, like the easy route, but driving remains a key trigger of back pain, contributing significantly to the length of time spent sitting inactive each day at both work and home. Sitting down can put twice as much pressure on the spine as standing up.

If driving (as we are all different shapes and sizes), make sure you adjust car seats, head rests and steering wheels to meet your individual requirements. This will not only improve your comfort in the car but also your safety.

It is not just the mode of transport used for the daily commute, other factors are contributing to poor transport posture, in particular the type of bag carried and its contents. Despite rucksacks being the most suitable form of bag, if worn correctly with both straps, fashion trends continue to dominate, with 58% of people in the survey choosing a bag with one handle which essentially loads the weight onto one side of the body.

Ideally use a rucksack, carry it on both shoulders and adjust the straps so that the bag is held close to your back.
If using a single strap bag, buy one with a longer strap, so you can wear it close to you with the strap over one shoulder and the brief case under the other arm but keep your shoulders relaxed.
If you use a ‘wheeled’ mini case, push it instead of pulling as this puts less strain on your back and make sure the handle extends long enough to prevent you from stooping.
Check the contents of your bag each day and only carry those items you need for the day ahead – it is surprising how many people carry unnecessary weight in their bags.

Other good advice for the daily commute:

If using a laptop, don’t sit in the same position for long periods, as you are looking down onto the screen with your head unsupported. Rest the laptop on a table, not on your lap, arms should be flat and your elbows level with the desk or table you are using.
Muscles and joints are designed for movement so, where possible, walk as it will help improve muscle tone, improve circulation and posture.

Are men being weighed down?

03/15/2011 21:48:00

Are men being weighed down?

Dated: 14 March 2011

- The British Chiropractic Association looks into what is weighing men down -

New research* from the British Chiropractic Association (BCA) reveals that two thirds of men (66%) have suffered from back pain. With back pain on the increase, it seems the humble man bag could have a lot to answer for.

According to the study, three in five (60%) men carry some sort of man bag. These man bags come in all shapes and sizes – from the traditional over-the-shoulder laptop case, to messenger bags and satchels.

What is shocking is the sheer amount of items the typical male now carries; in fact the average man bag now weighs up to 6.2kgs** the equivalent of over 12 bags of sugar. That amount of weight on one shoulder for an extended duration from a commute to and from work will start to cause discomfort in the majority of people.

The man bag has been growing in popularity since the rise of the metrosexual male made famous by the likes of footballers like David Beckham, model David Gandy, or movie stars like Robert Downey Jr and Hugh Jackman.

As much as they are a functional fashion accessory, these bags could be doing harm to your back and shoulders, as men load them up with life’s daily essentials – from phones to books and computers.

With technology moving towards digital platforms, men need various ways of accessing the internet world – but this also means carrying more with them. Gone are the days when a man would leave his home with just his keys and wallet. BCA research shows that modern man now needs a full armoury of technology and entertainment for the day:

ItemPercentage of Men That Carry Them on a Daily Basis

Mobile phone/Blackberry 56%

Lunch 40%

Books 29%

iPod/MP3 player 23%

Laptop/iPad 19%

Gym kit 10%

Tim Hutchful from the British Chiropractic Association comments: “Man Bags are now a necessity for many men during their daily lives, but they could cause back and shoulder pain from prolonged stress, this can also impact posture. The bags serve a purpose so we need to become more savvy in how we use them, whilst learning to read our bodies and know when we’re placing too much pressure on certain points.”

However, with new advice from the British Chiropractic Association, you can now stride forward without the man bag pain weighing you down:

If you carry an over-the-shoulder style bag, alternate between both shoulders so the weight and pressure is distributed equally between them. It is also advisable to keep the strap as short as possible. IIf you carry a laptop use a rucksack design laptop case, carry it on both shoulders and adjust the straps so that the bag is held close to your back

Stand comfortably when carrying your bag. Avoid long periods of being in one position, move around regularly and stretch and exercise your back muscles regularly

Ensure you take regular breaks so that you don’t tire yourself out too soon from fatigue

Don’t carry so many items in your bag all the time, only pack what you need

The single, most important piece of advice f is to take a break from carrying your bag, and not to carry it from prolonged periods of time.

The BCA has also devised a simple three minute exercise routine called Straighten Up UK. This can be incorporated into our daily lives to help strengthen the spine and improve posture. The exercise routine is available to download from www.straightenupuk.org