Guest Author – Ruth Matthews of Key Wellness
Each season brings different people into my chiropractic clinic, the summer tends to bring in new people who need a quick fix due to back pain for a prior commitment such as holidays or weddings.
We all know how debilitating back pain can be, it is estimated the cost to the UK economy is £10 to £12 Billion a year, so what can we do to prevent or reduce the occurrence of back pain this summer?
1
Look at your footwear
We all love comfy easy to put on shoes that look pretty, however, footwear affects the biomechanics of the whole body. Hard flat shoes with straps, like flip flops, are one of the worse shoes to wear. Ideally shoes need to have a heel and a strap to hold them on.
2
Lifting heavy suitcases
We know we should lift with our knees and use wheels where possible and avoid lifting and twisting as this always causes pain. You may get away with it a few times but done repetitively it will cause you problems. If you have to lift and twist, try twisting round the other way afterwards to help balance out the movement.
3
Long car, plane or train journeys
We have all done these and know how stiff we feel afterwards, if you can take a break and walk around. If this isn’t possible, try seated exercises to help keep the neck, shoulders and back mobile.
4
Last minute gardening
We need to avoid bending over in strange positions or reaching to prune the thorn that is growing through the fence. Try to get square on to plants you are pruning, or get to its level, if you can’t, afterwards do the opposite movement.
5
Stopping exercise as routine has changed
I notice fewer people attending my yoga classes in August, colleagues from gyms tell me they experience the same. Many people stop exercising in summer due to routine change, no one expects you to keep pumping iron while holidaying in Spain, but maintaining some exercise will help keep you flexible and moving.
6
On the flip side
People who decide to try a new activity such as rock climbing or outdoor swim, become the weekend warrior without any prep work. A warm-up before exercise and a gentle cool-down after will help with aches and pains.
If your body is in pain, the most important things you can do is keep moving and breathe. Small gentle movements are as important as large ones. 90% of the time small gentle movements will help you to reduce your pain, repeated gentle movements allows the body to think it is safe. When the body thinks it is safe, it reduces pain signals. Holding the breath or shallow breathing will put the body into a state of panic, which amplifies the pain, as the body thinks it is under threat. Slow the breathing down, or extend the exhale, and the body will relax and feel safe.
People with injuries ask about heat and ice, I appreciate this is controversial but, if it helps go with it as there is scientific evidence for both. Heat warms the body, relaxes muscles and encourages blood flow, ice reduces inflammation and numbs pain.
Yoga teacher in your pocket
To help maintain your flexibility and reduce incidences of back pain I am launching my Key Wellness Yoga Teacher in Your Pocket an on-line subscription giving you access to yoga videos and flows.
Additionally, this summer I am launching my “Don’t let your spine spoil your summer” campaign, a series of events, masterclasses, and emails designed to ensure you have the best summer.
For more information, please visit www.keywellness.co.uk or drop us an email on keywellnessuk@gmail.com
About me
Hi, I’m Ruth a McTimoney chiropractor, massage therapist and yoga teacher based in Gloucester. I love to blend my skills to enable you to move more easily. I am constantly seeking more information on the body, especially the nervous system. When I’m not working in the clinic or teaching yoga, I help run a local Rainbow unit, and enjoy spending time with my family or crafting.
