emsworth Archives - Page 6 of 17 - Acorn Health
Beach cleans and back pain- Acorn Health supports The Final Straw Emsworth
Written on 14th February 2018 . Posted in Event. Leave a Comment
What on earth has a beach clean got to do with back pain? Well, you might be interested to know that carrying heavy items may actually be of benefit to your back. We’re proud to support Final Straw Emsworth and their bid to help the Emsworth community cut their use of single-use plastic. So, we’re taking our pledge to help clean up the Emsworth coastline seriously. This week the Acorn team did a (long) walk around Thorney Island- all 8 miles of it!
As we went, we did a lot of bending, lifting and twisting to collect plastics and other items that had been washed up along our coastline.
Here’s just some of what we collected:
– The giant rubbish sack we put all the stuff in (!)
– 27 bottle caps
– 14 plastic straws
– 8 foot of nylon rope
– A jerry can half full of petrol
– One large glass bottle (no message in this one!)
– Dozens of plastic bottles
– A very old, rather soggy football
Plus various other unrecognisable plastic bits and bobs… Our bag was quite heavy by the end of the day!
Now, you might wonder what a beach clean has to do with back pain. It’s a common concern to worry that heavy lifting will hurt your back.
Truth is- Even with back pain, lugging a heavy bag of rubbish around might just be what your spine really needs!
Heavy carrying increases muscle gain, and fat loss whilst improving whole body strength. In addition, it works your core and grip strength by forcing your body to stabilise itself. (In this case, ours was working against a heavy bag full of rubbish and unstable rocky/sandy ground).
Carrying heavy also requires a lot more core stability than a simple deadlift. So if you feel your training has maxed out, maybe try a heavy carry instead!
Of course you have to be careful what and how you carry. Have your spine checked first of all before you start adding in heavy carries to ensure you’re ready to do so. Most notably, heavy carries are “functional”, meaning they stress your body in a real-world situation, requiring multiple joint control and movement. As a result this is unlike weightlifting in a gym which generally only focuses on a few muscle groups. Functional training can consequently mean you’re better equipped to cope with everyday situations.
So next time you’re out on the foreshore, grab a bag, pick up some litter and help clean up our environment. You’ll enjoy a strong, stable spine as a result!
To find out more about The Final Straw Emsworth, visit their website here.
The beautiful coastline we’re working to protect
Health Coaching in Emsworth with Doctor of Chiropractic, Philippa Oakley
Written on 5th February 2018 . Posted in Clinic News, Health. Leave a Comment
Following a year-long diploma, I have recently qualified with distinction as a health coach! I am now offering health coaching in Emsworth from my clinic, Acorn Health.
What the heck’s a Personal Performance Coach, I hear you ask?! (And why on earth would I bother to become one?!)
Well, it’s sort of like your own personal cheerleader.
Modern healthcare is fast catching on to what we “alternative” practitioners have known for some time- that it is only through leading healthy, balanced lifestyles (balanced diet, regular exercise, no smoking, minimal stress) that we can achieve optimum health. You only have to look at the attention Dr Rangan Chatterjee is receiving recently! We have to do something to manage the massive burden of chronic “lifestyle” diseases such as cancer, heart disease and Type 2 diabetes. If we only made better lifestyle and behavioural choices, many of these diseases could be avoided.
Traditional methods of “teaching” our patients (i.e. giving you a stack of information sheets you’ll never read) are ineffective. These methods don’t give you the knowledge or feelings of empowerment you need to make necessary changes in your lifestyle. Coaching is a much more interactive process between us. We’ll create a plan of action to help break your goal down into manageable steps, I’ll support your decisions and monitor your progress. Importantly- I’ll hold you accountable to any goals you’ve set. (For example if you want to quit smoking but you’re still having a sneaky puff every now and again, I’m going to call you up on it!)
N.B. For all you science nerds out there, there’s also robust research which shows that people who work with health coaches during their care achieve better outcomes than those who don’t. Read one example study here.
Why choose health coaching with a Doctor of Chiropractic?
The title of “Chiropractor” is protected under UK law. The title of coach isn’t, so there are many different coaches out there and you need to choose one you can trust. As a qualified Doctor of Chiropractic, I have had years of clinical experience and training to help you, and I feel uniquely positioned to help my patients sift through the information overload that exists out there on the internet. We’ll filter out what’s rubbish and what’s grounded in robust scientific evidence. This means you can trust that the information you’re using is reputable and reliable. In my years of practice, I’ve come to realise that delivering a personalised plan of care to each and every patient I see is vital. Together we need to explore every option available to you before you decide which is the best path for you and your needs.
Chiropractors are primary healthcare practitioners trained and will take your entire physical, emotional and social wellbeing into account. We can incorporate nutrition advice, lifestyle modifications, stress management skills, and even cognitive behavioural interventions! Depending on the issue you come to see me for, we can together determine the best course of action- that might involve chiropractic care, it might simply involve a few lifestyle adjustments (such as taking regular breaks from sitting or doing 10 minutes more walking every day.) In some cases, we may need to arrange for onward referrals, or co-management with another healthcare professional. Furthermore, I can put those referrals in place for you if required.
How health coaching will help you
You’d be surprised just how effective health coaching can be. It can help with:
Weight control or weight management (including food intolerances and specialist diet adherence)
Balancing health, wellness and a busy schedule
Creating improved health habits
Introducing new exercise programmes and improving fitness levels
I’ll help you gain the knowledge and confidence you need to become an active participant in your own healthcare. Instead of being told what to do, you’ll be guided through a process. With small, manageable steps we’ll work towards achieving the health goals you’ve set for yourself. I’m looking forward to helping you gain a deeper understanding of your body, health and how you can manage it. Ultimately, you’ll feel empowered and optimistic about a future with improved health, more energy and a better quality of life.
I’m delighted to now offer you health coaching in Emsworth. To book your appointment online, please follow the link here.
For another interesting insight into how coaching works, read this article from Oprah.com
Our shiny new diplomas!
For information on how coaching can help improve your chiropractic practice, visit Oakley Coach- Personal Performance Coaching for Healthcare Professionals.
How poor posture causes pain
Written on 14th January 2018 . Posted in Health. Leave a Comment
Sitting at a desk all day may mean you’re conscious of poor posture. You’ll know it can lead to headaches, muscle pain, stress and more. You may therefore be familiar with “Upper Crossed Syndrome “without even knowing it.
It’s not a serious condition but it can give rise to headaches, migraines, joint pain, muscle pain and stress. If you’re a keen gym-goer, it can also prevent you being able to reach your optimal training threshold.
It’s caused by overlapping overactive and underactive muscles throughout the neck, chest and shoulders. The chest muscles (pectorals) and muscles at the rear or side of the neck (upper trapezius, levator scapulae, suboccipitals and sternocleidomastoid) are overly tight or “facilitated”. The deep flexor muscles in the front of the neck and the rhomboids, lower trapezius and serratus anterior muscles are weak or inhibited.
Source: http://www.muscleimbalancesyndromes.com/janda-syndromes/upper-crossed-syndrome/
A chap called Janda coined the term “Upper Crossed Syndrome”. According to his book “Assessment and Treatment of Muscle Imbalance: The Janda Approach” Upper Crossed Syndrome can lead to…..
“Dysfunction, particularly at the atlanto-occipital joint, C4-C5 segment, cervicothoracic joint, glenohumeral joint, and T4-T5 segment. Postural changes decrease glenohumeral stability as the glenoid fossa becomes more vertical due to serratus anterior weakness leading to abduction, rotation, and winging of the scapulae. This loss of stability requires the levator scapula and upper trapezius to increase activation to maintain glenohumeral centration (Janda 1988).”
You can see how a simple matter of muscular imbalance can lead to a range of issues.
This is caused by a build up of small issues, such as:
Prolonged sitting at a desk then causes forward head carriage.
Poor technique when training (such as overtraining the chest and neglecting the mid-back) affects the chest and upper back.
Having a large bust contributes to rounded shoulders.
Forward head carriage- when looking at yourself side-on in a mirror, your ear should be in line with your shoulder. If it’s not, it’s what we call forward head carriage.
Source: https://www.physio-pedia.com/Age-related_hyperkyphosis
Increased inward curvature of the cervical spine (hyperlordosis).
Increased outward curvature of the thoracic spine (hyperkyphosis or “humpback”) . Tight muscles in the front of the chest pull you forwards, weak muscles in the upper back can’t resist the pull. Add in forward head carriage and you can end up with hyperkyphosis. In some cases, the neck can look normal because we simply overextend through the neck to hold the head up properly!
Breathing dyfsunction caused by over-activated muscles and compression of the rib cage.
Rounded shoulders and rotator cuff issues- Muscular imbalances affect the function of the shoulder joint. Due to the imbalance, rotator cuff muscles then have to work harder to stabilise the shoulder joint. This can ultimately lead to shoulder impingement and rotator cuff strain.
Winging of the scapula- the shoulder blades jut out instead of lying flat against the ribcage.
Chronic pain caused by trigger points (tender points) in the affected muscles.
Migraines and tension headaches due to tension in the surrounding muscles and dysfunction in the cervical and thoracic spine.
Pins and needles or tingling in the arms- Rounded shoulders and forward head carriage can compress the blood vessels or nerves in the space between your collarbone and first rib.
The affected muscles have a lower threshold for irritation and dysfunction. This means they very quickly become affected by faulty movement, leading to more pain and problems. As a result this puts stress on the involved joints, leading to further pain. As you can see, poor posture is contagious. Not like a bad cold shared around the office… Instead it starts in one area and then affects another, which in turn affects another.
How can we treat Upper Crossed Syndrome and Poor Posture?
Your chiropractor will work with you to restore normal function to your upper back and neck. If underlying joint function is abnormal, exercising in this state may simply cause the muscles to adapt to the underlying dysfunction. (For more on this, read our stretching blog here.) This is why joint function must be restored first and foremost. Gentle stretches and exercises can then help relieve tension and strengthen the weaker muscles.
Here’s a video on our one simple way to improve your posture at the desk.
Begin with the chin tuck exercise. This ultimately counteracts forward head carriage.
Source: http://www.orthoneurophysio.com/wp-content/uploads/2016/01/download-1.jpg
Stand upright with your back to wall.
Slightly tuck chin to chest and draw head back to wall.
The muscles in the front of the neck should be active when holding this position for 5-10 seconds.
You may feel some stretching of the scalene muscles on the side of the neck that go down to the collarbone. You may also notice the suboccipital muscles at the top of the neck and the base of the skull. This exercise begins to strengthen the muscles in the front of the neck and muscles of the upper back.
You can do this exercise lying down in bed, pushing back into a pillow. Once you get the hang of it, you can then do it standing upright. You’ll soon be able to do this whilst sitting in the car or at your desk at work. Repeating the exercise throughout the day will also help improve your posture over time.
Chiropractic care can help to restore normal joint movement and alleviate muscle stress. As part of your treatment programme, you’ll be given further specific exercises to help address muscle tension and restore joint function.
To book your appointment with our chiropractor, simply use the link below.
Written on 27th December 2017 . Posted in Pregnancy and Paediatrics. Leave a Comment
The five secrets to relieve joint and muscle pain
Written on 7th December 2017 . Posted in Health. Leave a Comment
Many new patients come to us at this time of year searching for help and advice on sciatica pain relief, how to relieve joint pain, lower back pain, muscle pain and more. Is it the weather that makes it worse? Hard to say!
Numerous studies have shown slim associations between pain factors such as temperature, wind speed, humidity and barometric pressure and their effect on pain. Whilst the research is inconclusive, we know that for many of our patients, being in pain make us sensitive to weather changes and those with conditions such as osteoarthritis or rheumatoid arthritis tend to be amongst the worst affected.
Chronic pain can leave our nerves more sensitive to stimuli, and if you’re feeling chilly, you’re likely to tense up against the cold which in turn can cause muscle pain and joint pain.
So aside from cranking up the thermostat, what can you do to stay warm?
Five secrets to staying warm this winter
Secret 1: Dress warmly and in layers.
You might be tempted to reach for a warm baggy jumper, but don’t forget to wear a close-fitting base layer. This will help keep that body heat close to your skin. Layers will help to trap other pockets of warm air to help insulate your body, which a single thick and heavy layer simply won’t do. This will help keep you warm and cosy, avoiding aches and pains as it gets colder outside.
Secret 2: Chilli Peppers
Capsaicin (the active ingredient in chilli peppers) is safe and effective when applied on the skin in a cream or rub. It can be helpful for soft tissue pain, back pain and more. Using muscle rubs is often easier than a hot water bottle but the warmth from thos will help too!
Note: Ask us about our Hotspot Muscle Rub next time you’re in clinic- it’s completely natural, more effective than comparative products and contains clove and devil’s claw (for reducing pain and inflammation) with capsicum to leave you feeling warm for hours afterwards.
Secret 3: Watch out for hot toddies.
Christmas is the season for mulled wine and hot toddies! Whilst these might make you feel warm and toasty for a brief second, alcohol causes your blood vessels to dilate. This brings that nice warm blood up to the surface of your skin, giving you a temporary warm glow. This” glow” is quickly replaced by a drop in core body heat as the warm blood is diverted away. If you then walk home after an evening in the pub, be aware that you’ll have a lot of warm blood on the surface of your skin, so you’ll lose heat very quickly and easily- which could be dangerous. (More here)
Secret 4: Relieve back pain by lining your shoes.
If you’re standing around in the cold, it’ll quickly creep up into your legs and give you the chills. This can aggravate ankle, knee and lower back pain so make sure you have an extra layer between you and the ground. You can pick up lambswool insoles from high street shoe shops and online.
Secret 5: Ditch the gloves, and opt for mittens instead.
Keep your fingers together in mittents. This means your fingers share their collective heat in an air pocket rather than being isolated as they are in gloves. Makes sense, doesn’t it? This is a great tip for people with arthritis or poor circulation.
Chiropractic care is gentle, safe and effective for a range of conditions and can help alleviate the pain and discomfort associated with a range of conditions including osteoarthritis of the knee and hip, sciatica, lower back and neck pain, and joint pain. We also provide you with specific advice and exercises you can use to help alleviate your condition.
Did you find this interesting? You might also want to read our blog on falls prevention, which covers who is at risk, how to avoid falls, and what to do if you do have an accident this winter. Read the blog here.
Plus, six top tips on how to boost your immune system! Read here.
Six top tips to boost your immune system
Written on 30th November 2017 . Posted in Uncategorised. Leave a Comment
A winter cold might seem inevitable, however you can take action to boost your immune system and minimise the risk of picking up a bug this winter. Here are six quick tips for staying well as the mercury drops
Get outdoors in natural daylight as much as possible – There’s not a lot of sunshine this time of year so a walk at lunchtime can be a great way to get as much sunlight as possible. Vitamin D3 drops may also be helpful to counteract the effects of a lack of sunlight. Not only that, but sunlight will also help beat the winter blues and keep you feeling well this winter.
Regular exercise can help keep stress at bay, boost your immune system, control your weight, improve your mood AND burn off some tensions that can creep up on your family with long periods cooped up indoors. Try a family walk after dinner to spend some quality time together and keep activity levels up.
Cold and flu germs are easily passed through hand-to-hand contact. Make sure you regularly wash your hands, avoid touching your face, and avoid sharing public objects where possible.
Plenty of sleep will not only keep your immune system working well to keep you healthy, but it will also help avoid feelings of sluggishness that can be caused by tiredness and a lack of sunlight.
It’s just as easy to get dehydrated in winter as it is in summer (when you can “see your breath” in cold temperatures you’re actually seeing water vapour being lost from your body) You will be more susceptible to colds and flu when you’re dehydrated.
Boost your immune system by getting your daily dose of five-a-day fruit and veg. Fill your body with healthy nutrients, fresh fruit and vegetables rather than carb-laden foods and you’ll be well equipped to avoid winter bugs.
And if you do catch a cold? Try taking zinc. A 2013 Cochrane review showed that taking 75mg of zinc a day helped shorten the duration of symptoms- By Day 5, 70% of people taking zinc lozenges (not spray!) had recovered from the common cold, compared to only 27% of people taking placebo. It’s thought zinc may stop the cold virus from multiplying and taking up residence in your nose and throat. It won’t prevent you catching a cold, but it can shorten the duration you’re poorly for.