Can Chiropractic help my Sciatica? A Case Study
This blog tells Chris’ story, which started with him phoning the clinic to ask, “Can chiropractic help my sciatica?”. He like many others had been suffering from sciatica and wanted a hands-on practical solution.
Eastbourne Plasterer Chris’ Sciatica Misery
Chris is a local Eastbourne lad, he’s a self-employed plasterer, and just before Christmas he hurt his back after a fishing trip. He’d suffered with back pain in the past but it had normally cleared up after a few days or a week at most. It was Christmas so he’d had a few days off work, but rather than clearing up his back pain got worse and he started to suffer with sciatica in his left leg.
Chris called the clinic to ask if chiropractic could help with his sciatica because he needed to get back to work. He’d tried resting up over Christmas but needed to get back to work now.
Chris’ Consultation Uncovered More Than He Realised
His consultation took an hour. All chiropractors carry out this type of consultation, reviewing your health and medical history. I find it useful to see if there’s a pattern to the underlying injury or problem. At Lushington Chiropractic our focus is on getting to the root of the problem, helping the injury heal, repair and recover – not just feel better.
When Chris first came in he was in constant pain, up to 9/10 in severity and unlike his previous back pain it wasn’t getting better. Chris also explained that he’d been having pins and needles in his left ankle.
Don’t Miss these Warning Sciatica Signs
An important clinical sign we look for with sciatica is whether the symptoms go into one or both legs, and whether they go below the knee. My colleagues are writing some other blogs about “sciatica” so if you want to find out more then use our search box or comment below on this blog and we’ll answer your questions. Chris’ sciatica did go to his lower leg and the pins and needles further suggested an “irritated nerve” from his low back (lumbar spine).
Chris’ consultation also found that he was suffering with weekly headaches and neck stiffness. These are not uncommon in plasterers due to the repetitive nature of their work, especially if they’re doing ceilings!
After reviewing Chris’ history we moved on to an examination. Everyone’s examination is tailored to them and their personal case. Although there isn’t a specific sciatica examination, there are certain tests we do that are important to tell us exactly what type of sciatica it is, how bad it is and what type of treatment (chiropractic or otherwise) would be best to help.
In a few cases, we also take x-rays and we have our own digital x-ray facility at our Eastbourne clinic. Chris didn’t need x-rays.
Chris’ lumbar (low back) range of movement was severely reduced because of the pain he’s in, and he could only move 5o any direction. I used special orthopaedic tests to test his muscles, joints and nerves. I also checked how his sensory nerves were functioning and compared sensation in his legs. I prefer to compare vibrational touch and pin-prick sensation. These two types of sensation are transmitted via different types of nerves.
I also checked muscle (myotome) strength, which can be a sign of nerve damage. Although he hadn’t noticed before, when we tested Chris we found that his calf muscle was weak (Tibialis Anterior, which is next to the shin and helps pull your toes up as you walk).
A Diagnosis and Plan to Help
I explained what I’d found was the cause of Chris’ backache and sciatica, and what his chiropractic treatment would involve. As well as that, the consultation had also shown that his headaches were coming from his neck, which is something we can help with as well.
Chris was pleased “that something could be done, rather than just resting”.
Chiropractic Treatment of Sciatica
A lot of people like Chris see chiropractors. Here in Eastbourne we help people of all ages and lifestyles who are suffering with sciatica.
Chiropractors often use a combination of manual therapy like manipulation and massage treatment as well as stretches and rehabilitation exercises. Everyone’s treatment differs. For example, in Chris’ case we were also taking care of his neck problem and associated headaches.
Given the severity of Chris’s backache and sciatica his chiropractic treatment was intense and for the first few weeks we saw him twice a week.
Getting to the Root of the Problem
Chris’ chiropractic treatment focused on the root of his sciatica, back and neck aches. There are some techniques I often use when treating sciatica like McKenzie extension exercises, muscular release and certain types of manipulation. However, everyone’s chiropractic treatment is always personalised to them.
Chris was keen to help himself. He needed to get back to work! I gave him lots of self-help back care tips to look after himself. He also came to one of the back-care classes we were running at the time (if you’re interested then call the clinic on 01323 722499, when we run these classes they’re free to attend but we do need to know numbers).
Chris’ back pain and sciatica started to improve after the first couple of chiropractic treatments. His headaches quickly resolved and his neck began to feel much looser after the first treatment.
Back to Work
After a couple of weeks Chris’ 9/10 pain was easier and he was back to work. We continued to see him after that as his muscles and joints continued to heal. I’m pleased that Chris stuck to his exercises and the self-help tips and is doing great.
Chris has helped me to write this blog and wanted to share his testimonial.
‘After suffering from sciatica sporadically over 40 years I thought it was time to try a different solution. What a difference this has made to my life. The staff are friendly and very professional. If like me you suffer from back pain I cannot recommend Lushington Chiropractic highly enough’.
What to do if You Need a Chiropractor for your Sciatica
Lushington Chiropractic Clinic is well known in Eastbourne. Like Chris most people who see us are recommended by word-of-mouth. However, if you’re not local to Eastbourne and need a chiropractor near you then ask your friends and family who they’d recommend.
Lushington Chiropractic, Eastbourne town centre, BN21 4LL www.LushingtonChiropractic.com for more info about the clinic.
If you have any questions or to book, you can contact me at the clinic: 01323 722499
James Revell DC,LRCC,MSc(Chiro),BSc(Chiro),BSc(Biol)
Doctor of Chiropractic & Clinic Director
Sciatica: a case study
Lots of people don’t know who to see for sciatica.
Most people don’t have a true understanding of what sciatica is so to give you a bit more understanding I am going to talk to you about Brian.
Brian is a 60 year old male who over the past 25 years has had episodes of low back pain with occasional episodes of leg pain in the right upper thigh going into his posterior leg. This all began after lifting a heavy box of China at work where he felt a pain in his lower back. These episodes vary as to how bad they are and there has been times when he has struggled to walk because of the pain in his leg.
This episode began roughly four weeks prior to him presenting to the clinic and there is nothing apparent that he had done that had brought the pain on. This was initially just in the lower back but then progressed into the right posterior thigh down to the ankle with numbness. This was aggravated by sitting for longer than 15 minutes and by doing things like putting his socks on and eased by walking. This leg pain tended to come and go and was worse in the morning after five minutes of standing.
Brian had no idea where to go and he actually decided to come and see us only because he saw Lushington Chiropractic with a stand in the Eastbourne town centre and saw on our list of presenting conditions sciatica. Prior to this he had never seen anyone for his sciatica, he had just put up with these episodes. Brian also came along to one of our open days at our clinic in Eastbourne where he had a chat with one of our chiropractors and from that booked a consultation.
The Initial Consultation & Examination.
This consultation was one hour long and consisted of a thorough history and examination of his muscles, joints and nerves to understand exactly what was involved and therefore what the best treatment type for him would be. The purpose is always to understand what the route problem is and whether we can help.
On his examination we could see that there was nerve involvement as he had weakness within the right leg compared to the left and a reduction in vibration sensation. Nerve tension tests were also positive with him meaning that there was irritation of the nerve in the lower back.
In Brian’s case it was decided that treatment with sacro-occipital technique would be the most effective. This involves using triangular wedges placed in a specific position to ease irritation on the nerve/nerves. This is a very gentle technique and very effective in sciatica cases. I have been using this technique for around three years now and have found in very effective in multiple sciatica cases.
Brian started improving after his first session with us and reported an 85% improvement following ten treatment visits over a five-week period. As we have progressed with treatment with have done regular progress examinations to assess progress and any potential issues. Brian is now back to where he should be, without any sciatica, and gets no episodes of this pain. He now comes in for monthly check-ups to ensure everything is working well and is very happy with the improvement he has had. He also gets regular massage to keep all his muscles working well.
If you have a case like Brian’s and don’t know who to see, then give us a ring at Lushington Chiropractic in Eastbourne on 01323 722499 and hopefully we can help you just like we helped Brian.
Yours in health,
What is Sciatica and how can Chiropractic help?
What is Sciatica and how can chiropractic help? At the chiropractic clinic here in Eastbourne, we hear a lot of people talking about sciatica and asking if chiropractic can help them. Like many people with sciatica, it is often a confusing time when trying to find the right treatment that will work for you. You can sometimes feel ‘left in the dark’ without knowing what to do.
Eastbourne Chiropractor Dr Gemma Crouch has written this blog to help answer your questions about sciatica and explain the benefits of chiropractic treatment for sciatica.
What is Sciatica?
Sciatica is the name given to any type of pain or neurological symptom occurring along any part of the sciatic nerve. The sciatic nerve is the largest nerve in the human body and runs from the back, through the buttocks and down to the feet on both sides.
Irritation to the sciatic nerve is what causes sciatica and the symptoms normally associated with it. This is usually caused by a nerve compression somewhere along its path.
The symptoms caused by irritation to the sciatic nerve may include: pain, numbness, tingling or a loss of sensation in the legs or feet. You may feel one or more than one of these symptoms.
How do I know if it is Sciatica?
We understand that having sciatica and the intense pain it can cause is frustrating and sometimes quite scary. There are lots of different causes and types of sciatica, so it is important to know what may be causing your symptoms in order to receive the most beneficial treatment for you.
Chiropractor’s perform an initial consultation involving a thorough medical history and physical examination of the neuromusculoskeletal system (muscles, joints and nerves) to find out the root cause of a problem or problems. We especially check through the nerves to see if there may be an underlying problem as we can detect trapped nerve type problems early.
Following the initial consultation, your diagnosis and personalised treatment plan is discussed with you.
If you suspect you may have sciatica, it is always best to speak to your chiropractor about any questions or concerns you may have before the problem starts to get worse. As they say, the longer you leave a problem, the worse it gets.
How can Chiropractic help with Sciatica?
Chiropractors are specialists in the detection, diagnosis, correction and prevention of muscle, joint and trapped nerve type problems. Sciatica and the symptoms of sciatica are usually related to the muscles, joints and nerves in the body.
Chiropractic care is effective for treating sciatica and for the relief of the symptoms related to sciatica. The treatment involved for sciatica is a combination of manual therapy, manipulation, soft tissue massage work and function rehabilitation and exercises. We will always explain the treatment to you and will never do any treatment that you are uncomfortable with.
Here at the chiropractic clinic in Eastbourne, we see a lot of people who have a history of sciatica. Due to this, some of my colleagues have written other blogs on sciatica which explore different angles and even some real-life cases of people who have had success with chiropractic here in Eastbourne for their sciatica.
Search for ‘sciatica’ on our blog web site backblog for more information.
Lushington Chiropractic in Eastbourne is a well-known local clinic and most people who see us are recommended by someone else at the clinic.
If you would like to learn more about the clinic or about how chiropractic care could help you, please click here or call us at 01323 722499.
Gemma Crouch DC, LRCC, MChiro, BSc(Hons)
Doctor of Chiropractic
Everyday Improvements: Part 3
Small Changes That Make A Big Difference
There are some small changes that can make a big difference, read on to find out more.
Bringing Your Lunch To Work
Often when we’re busy it’s tough to find the time to pre-prepare our lunch and bring it to work with us. This means we tend to dash out on our lunch break (with Lushington Chiropractic located in Eastbourne town centre we are spoilt for choice – good and bad!) and buy whatever is convenient and tasty. Unfortunately, it’s often tasty because it’s laden with sugar, salt, preservatives and flavourings in order to extend its supermarket shelf life. Even simple food like bread can contain these chemicals. If you’ve ever made your own bread at home you will know that it goes stale within 2-3 days. Compare this to a supermarket loaf, which can stay soft for weeks and you’ll notice the difference in truly fresh food.
Switching out pre-packaged, processed lunches and bringing your own homemade lunches to work instead can make a big difference to your health. You know what’s going into them, so there are no hidden sugars and preservatives and no hidden calories. Salads, wholemeal sandwiches, soups and stews are all healthy and will maintain stable blood sugar for your working day. Vacuum flasks will keep your hot food hot, which is nicer through winter. You’ll also save an awful lot of money over the year.
Baking Not Buying
In today’s supermarkets it’s incredibly easy to buy pre-made sweet treats. Often, they are located right by the checkouts to tempt us as we queue, which is particularly sneaky, but it does work! In days gone by treats like cakes and biscuits were actually treats, baked at home and enjoyed once or twice a week. Nowadays we are having these treats so often that they are part of our daily diet. No longer an indulgence, sugar is a regular part of our lives and we crave it most when we are tired and overworked.
It would be unrealistic to suggest cutting out sugar completely from our diets. Some people may be able to manage it, but most of us, myself included, would find it very difficult indeed. Making a switch to homemade treats has many benefits. We still enjoy the treat, but it becomes even more pleasurable and satisfying knowing that we have made it ourselves. Because there is no need to have a month-long shelf life we don’t add all the nasty preservatives and additives that the supermarkets need to so it is slightly better for us, or at least less bad for us. Also the effort that we have to put in, in order to make our own cakes or biscuits means that we won’t be doing it every day, and as a result we will be eating less of it.
Thanks for reading
Eastbourne Chiropractic Clinic Assistant’s Advice on frequently asked questions about Chiropractic
Hi, I’m Theresa O’Driscoll a clinic assistant/receptionist at Lushington Chiropractic in Eastbourne and in this blog I would like to share some information with you on our frequently asked questions about Chiropractic.
I have been lucky enough to have worked at Lushington Chiropractic in Eastbourne since July 2016 and along with my three-other clinic assistant colleagues Claire, Judy and Carole. We aim to make a valuable contribution to the lives of every guest that comes in to Lushington Chiropractic. We all receive regular adjustment/treatments and are all advocates of chiropractic and are dedicated to supporting everyone in any way we can.
There are many faces to the clinic assistant role.
As a representative of the practice an important part of the front of house role is to listen and reassure new guests (patients) who may be new to chiropractic treatment or are visiting Lushington Chiropractic in Eastbourne for the very first time.
For many reasons guests may be reluctant to share their concerns with the chiropractor and may feel more comfortable expressing them to the clinic assistant. This may include concerns about the speed of their recovery, their adjustments, financial constraints and other topics. Guests often share their worries at the front desk and neglect to tell the chiropractor!
So, if you’re new to chiropractic there is no shame in not knowing an answer and hopefully by reading this blog I can share with you some of the clinic assistants most frequently asked questions about chiropractic.
Is Chiropractic Care Safe?
In the words of the New Zealand government’s inquiry care is “remarkably safe”.
Chiropractic has an excellent safety record and is widely recognised as one of the safest drug free and non-invasive therapies.
Chiropractic care is a natural approach to better health that is proven safe and effective when performed by a licensed chiropractor.
Do adjustments hurt?
As with any form of treatment or exercise that is applied to muscles or joints, there can sometimes be minor short-term pain or discomfort. In nearly all cases, this is due to temporary irritation and quickly goes away. Some people may experience symptoms such as mild headaches, stiffness, soreness or tiredness after their treatment. If you have any worries about the risks or side-effects of chiropractic treatment, your chiropractor will be able to discuss these concerns with you.
Why do adjustments sometimes make a popping sound?
Adjustments do not always produce a sound. However, some techniques do create a “popping” sound. This audible release is the result of gas shifting in the joint. This sound is painless and causes no harm.
Are all guests adjusted the same way?
Each guests care is unique and therefore personalised to meet their specific condition and needs. Your chiropractor will modify adjustments based on your health condition, age, size and weight.
Can I see a Chiropractor if I am pregnant?
Many pregnant women find that chiropractic adjustments improve the pregnancy experience and make delivery easier. Adjustments are adapted to accommodate the stage of pregnancy and the unique needs of each guest.
At Lushington Chiropractic here in Eastbourne Gemma Crouch’s (Doctor of Chiropractic) area of special interest is providing chiropractic care for babies, young children and pregnant mums-to-be.
To read more about Gemma click here
Will I be required to remove my clothing at my appointment?
On your first consultation you will be asked to change into a gown for the examination. Some procedures may require you to remove some pieces of clothing, for example, your jacket or belt, however most do not. If you have any questions or concerns, bring them up immediately with your chiropractor.
Being a clinic assistant here at Lushington Chiropractic in Eastbourne is a fantastic opportunity to contribute to the health and well-being of our community and it is a privilege to see guests get well and enjoy improved health.
I hope you have enjoyed reading this blog and please comment if you have any other questions. We can offer a complimentary chat with any of our practitioners for help or advice or read our other blogs by the chiropractic team.
Clinic Assistant at Lushington Chiropractic in Eastbourne
Chiropractic Advice for Women Suffering Back Ache
If you are, or you know a woman who’s suffering with back ache then this blog is for you. In this blog I would like to share some self-help tips about women’s back health.
Hi, I’m James Revell a Doctor of Chiropractic and Clinic Director at Lushington Chiropractic in Eastbourne and have worked in Eastbourne since 2004. I’ve seen thousands of men and women with back ache over my years of practice. There are often small but important things people can do to help themselves. This blog focuses on a few tips I find most useful for the ladies I see who are suffering with back ache. I hope that you find something in here which helps you. Not everyone needs to make all the changes but as they say “every little helps”.
Nearly three quarters of women suffer with back ache at some point in their lives and the problems highlighted here could be to blame.
Tight clothing that restricts moving freely, fashionable shoes that change your natural gait can affect posture and lead to back and neck pain. Overloaded and heavy bags can also be to blame, as well tight trousers like skinny jeans which restrict your back, hip or knee mobility. Anything that affects how you move your body should be avoided. Even heavy jewellery like statement necklaces for example can increase pressure on your neck.
I know it’s not just women who wear skinny jeans etc but for this blog I’ve put together a list of advice I’ve shared with some of the women I’ve treated who are suffering back ache
I thought I’d write this blog focusing on advice for women suffering back ache to share some basic advice to help ladies look after themselves better. There are some common culprits which until they’ve been pointed out to you are easily missed.
Chiropractic Tip: Check Your Shoes
We all know high heels are bad for us, but we wear them anyway Ok I know I don’t but you know what I mean! High heels change the angle of our foot, knee and hip, which in turn increases the angle in our lower back putting pressure there and can even result in compensations higher up your spine. So my first piece of advice for women suffering back ache is check your shoes. Are they helping or hurting your back?
I’m afraid even smaller heels can be bad for us. Hard soled shoes that don’t have any cushioning are also not ideal. I’ve recently changed my work shoes to softer ones because I’ve increased my hours and can be on my feet all day.
If you need to wear heels (either for uniform or fashion) for some of the time, and you’re suffering with back ache then make sure you can change out of them asap. Keep your comfy shoes handy and let your posture unwind as soon as you can.
Wedges or chunkier heels over stilettos are also a better choice. But don’t be fooled by slip on sandals, or flip flops without support at the back. They tend to increase strain on the muscles in your feet and can result in Achilles tendon problems.
Suffering back ache? Then Vary What You Wear
For some men and women suffering back ache the culprit can be simply wearing the same types of clothes every day. Tighter clothes restrict the body from moving freely so looser clothing, baggier trousers and straight leg jeans are a good alternative choice. Varying what you wear will vary how much, and what pressure is put on your muscles and joints.
Getting the Right Support
Clothes are important but what you wear underneath can also affect your back ache. Bras need to fit properly so that the shoulders don’t take all the strain. When shopping for bras, look for one that has an underband that is neither too tight or too loose. The centre fastener should sit close to the body and the straps shouldn’t be too tight on your shoulders.
I don’t know of any good Bra Outfitters in Eastbourne but I have had a few ladies go to Brighton to Bravissimo. If you have an Eastbourne based recommendation please share it below in the comments section of this blog.
Whilst we’re talking about underwear and advice for women suffering back ache I’ve had a number of ladies who’ve helped themselves by changing the size or type of skirts/trousers they wear. The effect of elasticated waist bands on underwear coupled with the tops of tights and an elasticated waist band on your skirt or trousers can really affect the back. It’s the layering affect which makes a difference, especially if the waist bands are a little tight in the first place.
Is Your Overloaded Bag Causing your Backache?
Men and women can both be guilty of carrying too much. However here at Lushington Chiropractic in Eastbourne, our chiropractors conducted an exercise for our patient’s to weigh any bags they routinely carried with them. Some women had handbags that they carried everywhere weighing over 5kg!
If you’re suffering with back ache then pay attention to the bag you carry around and regularly check for and empty your bag of unnecessary items.
My advice for men or women suffering back ache is to change to using a backpack if you need to carry items around with you. Back packs are best for your posture as the distribute weight evenly across both shoulders.
Try to avoid bags that must be carried in the crook of your arm, as the weight of these held away from your body pulls one shoulder lower than the other, twisting your neck and spine. If your bag has one strap alternate the shoulder you carry it on or wear it across the body.
Perfecting Your Lifting and Carrying Technique
Many men and women suffering back ache find that housework, DIY and even just playing with the children can trigger their back ache.
When you’re lifting make sure your legs are hip width apart, knees bent and tummy tight. Keep your head and shoulders directly above your waist and keep the weight you are carrying as close to you as possible without twisting.
New mothers are especially at risk. Their body has gone through the changes associated with pregnancy and the birth process and then they have to cope with the sleep deprivation and physical demands of feeding a new born. Many women suffering this type of new baby back ache find that lifting the children in and out of the care very challenging. My advice: keep your tummy tight and keep your child as close to you as possible.
Take Regular Breaks
When doing gardening, housework or DIY vary what you’re doing and try not to spend more than 20-30 minutes on one thing. This will relieve the build-up of back ache.
Come on Eastbourne – Stop The Slouch!
Men and women suffering back ache need to make sure their bottom is against the seat back with your shoulder blades touching the rest of the chair. Try to ensure that your hips are higher than your knees.
Get a Good Night’s Sleep
The final piece of advice I have for men and women suffering back ache is to make sure you’re sleeping in a supportive position and good mattress.
It’s best for your back to sleep on your back. If you sleep on your side, then put a pillow between your knees to avoid twisting over. If you’re still suffering backache at night then you might need to change your mattress. Are you waking up feeling stiff or achy? Or is your mattress is misshapen or sagging?
If your mattress is past it’s best or over seven years old you might want to think about buying a new one.
I hope you’ve enjoyed this blog please comment if you have any questions and I’ll be pleased to help. Our clinic is Lushington Chiropractors, we’re based in Eastbourne. Our Chiropractors have a wealth of advice and knowledge that they can give you on many subjects and we have many information leaflets that are available on a wide range of subjects.
James Revell DC,LRCC,MSc(Chiro),BSc(Chiro),BSc(Biol)
Chiropractor and Clinic Director at Lushington Chiropractic in Eastbourne
LATEST CHIROPRACTIC NEWS
You can also check out my personal site where I share my back care top ten tips.
An Interview with Eastbourne Chiropractor Victoria White: Part 2
If you’ve been to Lushington Chiropractic in Eastbourne, you may have spotted a tall lady with brown hair and a large smile on her face. That’s Victoria!
Dr White joined Lushington Chiropractic 4 years ago after moving back to the UK from the Middle East. I thought it would be a good idea for everyone to get to know Victoria a little better.
If you missed part 1 you can read it here
Part 2 of this interview is getting to know Dr Victoria White’s special interests!
We’ve spoken about chiropractic and how you became interested in chiropractic. My next question for you is, do you have a special interest in any particular conditions or groups of people?
Actually yes. I love treating people with headaches and migraine headaches, as they do very well very quickly and it is wonderful to see that fast response to chiropractic care.
On the opposite end of the spectrum, I also love seeing people who are older and have had chronic problems. For them it’s less the case of “fixing the pain” entirely and more a case of helping them manage their condition and still do the things that they want to do in life. I feel that you can make a great difference to someone’s quality of life in this way, and by keeping people mobile so that they can enjoy their golf, gardening, or whatever other hobbies they may have.
Chiropractors are regulated by law and are required to maintain up-to-date knowledge and skills by regularly attending CPD courses.
Talk to me about your favourite CPD (continued professional development) seminar that you’ve been to so far and how it’s helped you as a chiropractor.
One of the most useful CPD courses I did was in dry needling, or western medical acupuncture.
When I was a teenager and suffering with headaches, this was one of the techniques that my chiropractor used. It has been one of the best things I have had as part of my own treatment which inspired me to learn how to do it too.
I did the dry needling course when I was at chiropractic college and found it very useful for my patients at the time. It’s a really great technique for loosening tight muscles and works really nicely for treating people with neck-related headaches, lumbar aches and other muscular type problems.
I therefore use the dry needling technique on patients here in Eastbourne, both of my own and those who are referred to me by the other chiropractors and practitioners.
Is there a particular case that you’d like to share with us today which has been the most rewarding so far in your chiropractic career?
It’s really difficult to choose one.
There are so many people who are in such a bad state by the time they come to see a chiropractor, that when you make a difference to how they feel and how they function, they are thrilled with the results. This is why it is so difficult to pick only one.
I understand this is a hard question because you must have helped thousands of people over the years.
Yes absolutely, there are so many local people to Eastbourne that I have helped it really is impossible to narrow it down. I could give you one though…
Yes, please let us hear the story!
One that particularly sticks out is a lady I treated several years ago who used to be a competitive swimmer in her youth. By the time I saw her, she was into her eighties and had not swum for years because of low back pain and immobility. I did a lot of work to help her with her mobility and she ended up back in the pool and exercising again, which was fantastic to hear.
It’s great to hear success with chiropractic as we can help people of every age and stages of life.
That’s true. I think that a lot of people don’t realise that we treat the very young, like you do Gemma, and through to the elderly as we all do here at Lushington Chiropractic.
It’s interesting you say this, Vicky, because in fact today I had my current youngest patient, followed directly after by my oldest patient!!
How old were they?
My youngest patient I first saw when he was 5 weeks old, and my oldest patient straight after him is 99!
In fact, my eldest patient today said to me, “Gemma, am I your oldest patient here at the clinic?” and I replied, “yes you are and look how well you’re doing!”
That’s amazing. I also think it shows how adaptable chiropractic care can be in that we can tailor and personalise treatment to be appropriately gentle for a tiny baby, an older person and everyone in between.
Thank you so much for your time today, Vicky. It’s been a pleasure hearing about how you became a chiropractor. I actually did not know this – I’d always been meaning to ask you, so it’s interesting to hear why you chose to come here and not back to Torquay.
You’re so welcome. I’ll be interviewing you soon to find out more about your chiropractic work, Gemma.
In-flight exercise advice by Eastbourne chiropractor
Exercises on the plane are incredibly important. We’ve all heard of deep vein thrombosis (DVT) and this can be prevented with some simple exercises, I also tend to advise compression socks for a long flight also. There are a few exercises that I tend to do when I travel and I have summarised them here. Some are easier than others and I have separated them into sitting and standing exercises.
Seated in-flight exercises
Seated exercises are easy exercises that you can do to help to prevent things from stiffening up too much and keep the blood flowing. These are also easy to do without other people noticing you and easy to do in a confined space. Lots of people don’t like to do exercises obviously in the aisle as it can seem a bit embarrassing. I personally will do mine anywhere but some people don’t like to do this. These are designed to get lots of different joints moving and blood flowing. These are also targeted at different parts of the body.
Foot pumps – have your feet flat on the floor, lift the toes up as high as you can keeping your heels on the ground, then lower the toes back down and raise the heels off the ground keep the balls of your feet on the floor. Repeat 10 times.
Seated march – keeping your knees bent lift your feet off the ground alternating between sides as if you are marching while seated. Do this for around 30 seconds.
Neck movements – turn your head side to side ten times, then up and down ten times and then ear to shoulder 10 times.
Knee to chest – lift your knee into your chest as high as you can five times each side.
Shoulder rolls – roll your shoulders forwards ten times and then backwards ten times.
Standing in-flight exercises
Side bends – stand up tall and place your hands by your sides, slide one hand down the side of your leg making sure you don’t let your body bend forwards, then do the same to the opposite side and repeat ten times.
Lunges – with sitting so long our glute muscles (the ones in our buttocks) go to sleep. I find that lunges are a good way to switch these muscles back on.
Squats – also a good exercise to get the glutes switched back on. The key thing with a good squat is that your weight goes through your heels.
Calf stretches – when I travel my calves always get tight so I find stretches invaluable. Calf stretches are a great one to do in general but on a plane very useful. I tend to do these when I am waiting for the toilet, as there is always a queue.
These standing exercises are really good and I always do these if there is a stopover on my flight also. Another good thing to do if you have a stopover is make sure that you take the stairs instead of the escalator. It can be tempting to take the escalator as we are often very tired but as we haven’t been moving the stairs are the option that you should take. A foot massage is also a very good thing to do on a stopover or after a long flight in general. When we flew to Thailand we got a foot massage not long after and it was amazing and I would highly recommend it to anyone.
These exercises are very useful and doing these on your flight will help to prevent DVT as well as keep the muscles and joints moving and working.
Yours in health
Everyday Improvements: Part 2
Small Changes That Make A Big Difference
Using a standing desk
Let’s face it, humans did not evolve to sit all day long. It’s bad for our health because it leads to lazy weak muscles and it is also terrible for our backs. If you are a desk worker you are likely to spend months or years of your life in a sitting position. We may sit for 8-10 hours a day at work and then go home and go to bed – an incredible number of sedentary hours. Even if you are sitting in a reasonable upright position with a straight back, this is still not ideal. Most of us when sitting do not adopt this perfect posture and end up slouched and slumped with our heads slightly forward towards our computer screens and this can lead to chronic low back strains, neck pain, headaches and many other issues. In fact, the inactive desk job can also reduce your life span for up to two years compared to more physical jobs!
Switching our regular sitting desks to standing desks has a multitude of benefits. It encourages us to move around more, which helps us burn calories. It also forces us to use our postural muscles instead of sitting and slouching, which keeps them stronger and working as they should. Studies have shown that using a standing desk instead of a sitting desk can increase our heart rate and burn up to 50 calories more an hour. Over a year this can mean 30,000 extra calories are burnt, which equates to 8 lbs of fat. All with no change to your diet at all – a worthwhile switch!
Walking to work
Switching your usual drive to work for a walk, or partial walk will make a huge difference to your overall health. We all know the theory that little and often can make a big difference, but it is remarkable how few of us put this into practice. If you live near enough to work that you can walk, (Lushington Chiropractic is close enough for some of my colleagues to walk to work), then it’s worthwhile getting up half an hour earlier and walking. This will get your metabolism working first thing in the morning, the exercise will strengthen your muscles and the fresh air will clear your head and prepare you for a busy day at work. If you live far from work then driving in a little earlier and parking slightly farther away will help tremendously too. Try to make this a habit and incorporate it into your daily routine. Most people find that they really enjoy getting some extra exercise in a way that is not too strenuous.
Thanks for reading
Airport and Flight Advice by Eastbourne Chiropractor
I’ve recently been away and what I have found out, is that you can take the chiropractor out of the Lushington Chiropractic clinic but you can’t take the clinic out of the chiropractor. What this means is that no matter what I was doing I still looked at everything with a chiropractic perspective. What I’m going to do is take you through some of the thought processes that I went through during my travels and it might give you some inspiration to look at things with a chiropractic mindset.
At the airport
The first thing was the airport. Airports are one of the most stressful places I have ever been, so dealing with this stress is really important. I found that the best way to do this is just to be early. My wife is particularly stressed at airports and we have to be there well in advance to calm her down. The realism is that it is a lot easier to get through airports these days and a lot quicker in general. You can now do online check-in, the bag drop is easier and security is pretty much just the same.
The other thing to watch out for is obviously your bag. If you are going long haul then you will usually have a pretty heavy bag so the way you lift it and the way you wheel it is important. Most people these days do have a suitcase that you are able to wheel and this is definitely something that I recommend, still with these there are also times that you are going to have to lift them. When lifting you bag make sure that the weight is close to you and that the place you are lifting it to is also close. Try not to swing it onto the place that you are putting it as this gives you less control and overall requires more force. When loading into a boot of a car always put it as close to you as possible and then if you need to push it further into the car rather than trying to put it there straight away. The opposite applies when getting it out where you should pull the bag closer to you and then lift it out.
Before your flight
One of the things that annoys me at airports are the seats. I am very particular about seats and the posture that we have on them, just ask my wife about when we went sofa shopping. Whenever I’m buying new chairs or a sofa the main thing I will look for is that it is ergonomically good for me. This is why when I go to the airport it can be quite irritating as most seats are really quite uncomfortable. What I try to do at the airport is not sit down too much because the realism is that soon enough I’m going to be sitting on a plane anyway. Sitting followed by sitting is not necessarily the best thing for us. I personally am not a shopper at the airport but will probably have a glance around just to keep moving. In reality everything is really overpriced and I would not intend to buy anything in the airport apart from food or a coffee, well hot chocolate in my case.
When we were on our way back and we stopped off in Melbourne, we were at the airport for a good 4 hours. As we’d already been off the plane to wonder around and we were both feeling the need for a shower, we decided to look into the airport lounges, we were flying with Emirates so we went up to their lounge and realised that it really was quite expensive and basically for the business and first class passengers for which it is already included. They did however recommend us to another one which was associated and it was 35 Australian dollars each, but for this we had four hours where they provide you with a towel, shampoo and shower gel so you can have a shower and also you have a separate section where you can sit where the seats are much more comfortable than downstairs, a separate Wi-Fi which is a lot quicker and also you get a buffet of food and drinks where you can eat as much as you like. There is also alcohol available but before a long flight I would not recommend this as it tends to dehydrate the body. We were going to go and get food and realistically we would have spent less money than this but it was definitely worthwhile for the great selection and the increased comfort. This is not something that we would do regularly but before a long-haul flight I’d highly recommend it. It was so much better for us and certainly something we would do in the future.
On the plane
The next difficult thing is getting your seat right on the plane. I always feel embarrassed to put my seat back as I feel that this will affect the person sitting behind me, obviously that doesn’t stop the person in front of me putting their chair right back. On long-haul flights you are provided with a cushion and I believe this is supposed to be for your neck but I always use it in my lower back and pop it in the small of my back to help to give me the extra support and give me a better posture, you can always ask for a spare cushion as well which you can then use for your head, I like to take a neck pillow just to help support my neck in the rarity that I do fall asleep. Having a slightly reclined position has been shown to reduce the pressure on the disc in the lower back but this then changes if your low back is rounded and you’re slouching.
Regularly getting up is important as it helps to get the blood flow going and get the muscles working. If you do not move enough on a long-haul flight this does increase your risk of deep vein thrombosis. There are some exercises that I tend to do when I’m on a long-haul flight which I found really help. It really surprises me when I see people on these long-haul flights and they do not get up for the entire flight. This to me can be quite dangerous and it is important that you do get up and move around. I personally believe that it would be a good idea for there to be a treadmill on planes so that people can walk but the feasibility of this is not that high. If you would like to see the exercises that I do on the plane then have a look out for my next blog on aeroplane exercises.
After your flight
Most long-haul flights have a stopover somewhere and this is where lots of people miss the opportunity to have a break from sitting and move around a bit. Often you are tired so it is very tempting to jump on that escalator and sit in those chairs but I always make the effort to take the stairs and walk around instead of sitting as not long from now I’ll be sitting on the plane again. This helps to get the blood flowing and switch the muscles back on the help to protect you from injury, this is something that I highly recommend.
One of the things that we also did was get a foot massage when we arrived in Thailand. This was a fantastic experience and certainly something that our feet were very happy about after this long flight.
Yours in health,