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London: How Healthy Is Your Back After National BackCare Awareness Week?

At the end of National BackCare Awareness Week, the Osteopaths at Posture Dynamics have reiterated the importance of keeping your back in tip-top shape the whole year through and highlighted how easy it is to keep your back healthy with just a few changes to your daily routine.

If you missed out on attending any of the nationwide seminars and events held as part of National BackCare Week, Daren Fletcher, the founder of Posture Dynamics recommends a quick refresher course in some of the basics of modern health. “It’s all too easy to get caught up in busy daily lives and forget that we need to make time to ensure our joints and muscles remain supple and active.”

“National BackCare Week was a timely reminder that staying active and exercising regularly plays a significant part in the prevention and management of back pain.”

Integrating the services of Osteopathy, Cranial Osteopathy, Physiotherapy, Acupuncture, Sports Massage and Pilates, Posture Dynamics have been keeping London’s backs healthy for over a decade.

In order to prevent back pain and manage any existing pains, National BackCare Week drew attention to the huge range of exercise classes and disciplines now widely accessible in the UK.

“Lessons in arts such as Pilates and Yoga may have age-old roots but they can help to treat a very modern problem,” adds Fletcher. “These disciplines of stretching and strengthening exercises help to condition the body’s “core” and are particularly recommended for those who do have problems with sore and aching backs.”

The BackCare Charity for healthier backs also recommended making small changes to the daily office routine. At Posture Dynamics, the osteopaths regularly treat office workers in Kensington, Ealing and Victoria who experience pain and soreness due to the many hours spent at a desk or computer. Embracing the BackCare principle of making small changes, Posture Dynamics advise that even a small non-disruptive action such as standing up while talking on the phone or taking a short walk around the office every hour can relieve tension and make a noticeable difference to overall wellbeing.

For more information about keeping your back healthy, visit www.posturedynamics.co.uk

Laugh your way through back pain, say experts

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London: More than eight out of ten Brits have back problems, according to a new survey from the British Osteopathic Association.

The survey, released to coincide with BackCare Awareness Week (8-12 October) and the Back Show (London Olympia 6-7 October) reveals that 83% of all British adults suffer from some form of backache intheir lifetimes, yet despite our underlying fears about its seriousness, we often choose to ignore it.

The causes of these largely debilitating pains are simpler than we may realise. Surprisingly, in 85% of cases, the trigger for the discomfort is everyday, regular activity such as sitting down, driving or shopping. Other causes identified include: carrying children, sex and period pains but in some cases, the catalyst is often unknown.

It also appears to be a common misconception that the rougher and heavier
the activity, the more pain-prone our backs become. Whilst care should be taken to protect the back at all times, the results of the BOA’s investigation suggests that you are eight times more likely to put your back out when walking or running than playing rugby.

Most suffer in silence, with over 61% of all questioned adults either taking a
painkiller to ease the ache, or ignoring it or taking no action at all. Worryingly, only 8.7% of sufferers seek professional help and this, according to Danny Williams, Osteopath and BOA Council member, can be catastrophic.

“If nothing is done, problem areas could lead to osteoarthritis or a weakened area being more prone to future pain. This, in turn, will inevitably be more intense and require longer periods ofrehabilitation,” he says.

However, there are things that we can do in order to help prevent back
ache:

• Laughing is one of the best preventative forms of action that we can take. Stress fostered by a modern working environment can lead to the clenching of muscles and tension in the back area. Laughing provides a fantastic antidote to this as it is a great relaxant that promotes apositive, pain free attitude.

• Drinking water also helps as it keeps muscles supple and hydrated.

• Bedtime habits are also something to consider. According to Danny, mattresses should ideally be changed every 5-10 years, depending on their quality. When you lie on your bed and roll into the middle, you know it’s
all over!

Danny warns that popping a pill or turning a blind eye is not only counter-productive, but means that the individual experiences unnecessary suffering: ‘If people try to soldier on, the pain won’t go away. More often than not, with simple mechanical movements, an osteopath can relieve compression and pain with a few treatments, if that.’

He also spoke of a patient whose life had been marred for a five year period due to chronic back pain which was significantly reduced within a matter of visits. ‘In many cases, one treatment can be enough, but if the pain is more serious, such as disc problems, then rehabilitation may take longer.’ Danny adds that whatever the problem an osteopath will prescribe an appropriate course of treatment. ‘An osteopath will tailor exercises and stretches to each patient: what may work for one person might not for another. We can also help manage pain and not just provide a quick fix.’

But the main way our backs stay healthy is through movement. Muscles need oxygen to retain their flexibility. As Danny points out, ‘These days, the pressure of work has become one of the main causes of back pain due to the increased hours that people stay sat at their desk. When muscles stay in the same position for a length of time, they become fatigued, start to lack oxygen and ultimately cause ischemic muscle pain.’ The best thing to do in the office environment is to take ‘movement breaks’ – just getting up to go to the toilet or flicking the kettle on can help. As Danny adds: “Movement is life – why be a stagnant pond when you can be a flowing river?”

Osteopaths will be on hand at The Back Show (Stands 6), London Olympia, from 6-7 October to answer your back pain or osteopathic related questions.

The research was carried out amongst a nationally representative sample of 2,246 UK adults aged 16+between 14 August and 5 September this year.

About the British Osteopathic Association

The British Osteopathic Association is the professional association for osteopaths in the UK, acting as an independent representative body whilst promoting the highest standards of osteopathic education and research. Established in 1998 the BOA is committed to supporting, protecting and caring for its members and promoting opportunities for individual and professional development in osteopathic practice. For more information andto search for an osteopath, visit the website: www.osteopathy.org

How to get a healthy back – tips from the osteopath experts

The way you walk, sit or sleep effects posture and can constitute to a number of serious, long-term health issues. Leading London-based osteopaths, Posture Dynamics explain the rules to consider for good posture.

Slouching is both unattractive and unhealthy and can result in a number of common complaints such as neck and shoulder pain and lower back pain. Advising on the features for maintaining good posture, Osteopathic professional of Posture Dynamics, Darren Fletcher states, “some of the most common complaints occur as a result of bad posture. It is fundamental to be aware of this fact whether you are walking, running, sitting or sleeping.- insert quote.”

Posture Dynamics advice on a healthy back posture:

The “S” Shape: Strengthen your spine into its natural balanced “S” shape position by adjusting your chair: The hip joint should be slightly higher than the knee joint.
Desk duties: Forearms should be parallel to the floor.
When seated at a computer, ensure that the screen is positioned at arms length and the top of the screen is 2-3 inches above eye-level.

The mouse should fit comfortably in your hand. To avoid quick repetitive movements, try to cut down on mouse usage by using keyboard shortcuts.
Space: Arrange the desk layout to allow ease of movement – if space is limited, tidy your desk!

Telephone: Place in an easy to reach zone by the keyboard. Consider a “headset” if you are on the phone for 40% of the time or more.
Take regular breaks: One of the most frequent pieces of advice you will hear, and also one of the most difficult pieces of advice to follow. Try to take a 5-minute break every 20-30 minutes.
Eat well and exercise: Lack of cardiovascular exercise not only affects our general wellbeing/health, but also affects our posture.

Health management issues and prevention of future ailments is a dominant feature of the service offered by Posture Dynamics. Understanding your body and the effects of posture is one of the most important elements to a long-term healthy future. For further details and tips on how to stay healthy and prevent future osteopathic complaints, please visit: www.posturedynamics.co.uk