The first “port of call” would be gentle exercises  to strengthen the core abdominal muscles which can help to take some of the strain off your back and prevent acute localised pain in your lower back. Exercise sheets may be available in the antenatal clinic you are attending.

If you are unfamiliar with core stability exercises, yoga or Palates, find the discipline of home exercise difficult, or would prefer supervised exercise classes with other pregnant women then a local antenatal exercise class might be the way to go. If this seems like too much try an aquanatal class, (water aerobics for mums to be).

For some women however, the pain is too intense to attend an exercise class or even to do home exercises. Typically women find the back pain most intense when they’ve been in the same position for a long time as the muscles start to become stiff. To self manage this, make sure to change your position regularly and use the appropriate support, such as a cushion when sitting. Regular walking can help too.

In cases where the pain is quite intense and intrusive it may be worth consulting with a chiropractor or other healthcare professional to see if a trial of treatment can help to alleviate the symptoms.

Whether your pain is mild, or severe, observing good back care rules to minimise stress on your back becomes even more important now than before you became pregnant.

So let’s remind ourselves of these rules for looking after our backs. Firstly, posture can be key to managing lower back pain. When you’re moving around make sure to bend from the knees and keep your back straight. Don’t forget to move your feet when turning as this can help prevent excess twisting on the spine. If you sleep on your side use a pillow between your knees and if you sleep on your back try putting a pillow or two under your knees to help relax your spine whilst you are sleeping.

As well as the above,  remember to stand up straight and tall, hold your chest high, keep your shoulders and back relaxed and use a comfortably wide stance to keep your upper body fully supported.

In conclusion… Although back pain is common during pregnancy, it is important to make sure you’re getting the right exercise. Where pain prevents this, speaking to your GP or midwife (at the antenatal class) can be very fruitful. They might recommend you need some hands on therapy such as chiropractic to help.

Edited by Dylan Paydar, Muswell Hill Chiropractic Clinic, London. N10 1ER

The post Back Pain During Pregnancy – Some ideas on managing it. appeared first on Muswell Hill Chiropractic Clinic.

However this does come at a price and a new report claims the average adult in the UK spends more time on their technology devices than they do sleeping.  As a leading North London Chiropractor I feel it is my duty to offer advice to my patients and readers on how to keep their  back and neck  safe whilst on their technology devises.

More tech time than sleep time:

The average UK adult is said to spend 8.5  hours a day on media and communication activity according to a report by Ofcom.  That means we spend more than half of our waking day using technology.

As we continue to develop technology and it grows to be more and more useful it seems that we are pushing sleep aside to make room for it.

What this means for your health:

Pushing sleep aside for technology cannot be a good thing;  we shouldn’t forget the value of sleep.  Not only can it affect our ability to perform in work and personal life but a lack of sleep can cause long term problems and stress.

From my point of view as a leading North London chiropractor,  all this tech time can also be damaging on your neck and  back.  Poor posture whilst slouched over a computer, on your phone or tablet or even in bed can damage your neck and  back and cause you a great amount of pain and discomfort.

What you can do about it:

As a busy North London Chiropractor,  I would like to offer advice to my patients on how to avoid neck and back pain and the other associated problems caused by all this tech time:

Avoid using technology too much – some people enforce this by setting strict rules like no phones, TV and computers in the bedroom etc.

If you use your lap top for long periods it is much better to use an external screen as this will help to avoid neck tension.  Also, always put your lap top on a table and not on your lap – again to avoid excessive neck tension.

Avoid poor posture  –   Stop hunching over your phone or tablet, always try and sit with a straight back  and if you are doing a lot of typing, use  your computer rather than your smart phone as this will involve less slouching.  It’s also a good idea to make sure you get up and move around every 40 minutes or so.

If you have any injuries or other concerns please get in touch with us as we offer a lot of help and advice to get your neck and  back up and running as soon as possible. You can contact us at the Muswell Hill Chiropractic clinic on 020 8442 008.

The post More tech time than sleep time can damage your health – Tips from a North London Chiropractor to keep your back safe appeared first on Muswell Hill Chiropractic Clinic.

As part of my duties as a busy North London Chiropractor I often advise my patients on how to keep their back safe whilst travelling and particularly driving long distances.

How to keep your back safe

Keeping your back safe whilst driving does not only involve posture,  you can do a few things to keep your back in good condition:

Avoid stiffness – You are likely to be stuck in your car for long periods of time this bank holiday weekend, this can mean being in the same position for long periods of time.  You should avoid this by doing shoulder shrugs, buttock clenches and foot circles.  Keeping loose and moving is important to avoiding back pain.

If your seat does not have a lumbar support, you should use a cushion or rolled up sweater to maintain the curve in your lower back.

Take a break – Of course you have to balance the journey time against taking breaks but definitely do not avoid a break.  You should be getting up for a walk every 40 minutes or so but obviously this can be unreasonable on a long journey.  Instead when you do stop for a petrol or food break,  please ensure you go for a brief and brisk walk and make sure you stretch out.  Your body will need it.

Avoid sleeping awkwardly – If you plan on having a nap on your journey (only if you are not driving of course!) then make sure you position yourself well.  What I mean by this is not resting your head against the window and twisting your back.  Invest in a good travel pillow and stay sat upright.

Compensate for your prolonged lack of movement –  When you arrive at your destination be sure to take a good walk and stretch out.  A brisk 20 minute walk will do wonders to avoiding back pain.

If you have any injuries or other concerns please get in touch with us as we offer a lot of help and advice to get you back up and running as soon as possible. You can contact us at the Muswell Hill Chiropractic clinic on 020 8442 008.

The post Bank Holiday Getaway travelling – Advice from a leading North London Chiropractor to keep your back safe appeared first on Muswell Hill Chiropractic Clinic.

As a leading North London Chiropractor,  a great many of my patients are cyclists and I often advise them on how to keep their back safe and their body in good condition.

All about posture and precautions
• Warm up and cool down – Like with any exercise activity this is important.  Stretching, warming up and cooling down are one of the most important things you can do to avoid injuries.  Without stretching your body will be stiff and you’ll be more likely to pull a muscle or hurt yourself.

• Get your posture right –  Don’t over extend reaching for the handlebars.   Essentially make sure you are not putting any unnecessary strain on your body.  Make sure you can stand easily as well.

• Change your position – Try standing up at some stages and sitting down at others.  It is important not to be hunched over your bike for too long a period of time.

• Keep your tyres pumped up – It may sound simple but it is remarkably effective.  A tyre with poor air pressure will not only make your cycling more difficult and heavy but you will be putting extra strain on your body.  That extra strain will increase the likelihood of injuries and that can all be avoided by putting air in your tyres.

• Invest in good suspension –  Whether you are a road cyclist or a mountain biker you will need good suspension.  The type of suspension will vary depending on what you are doing and the surface you are riding on but ultimately it helps to stop your body and your back taking all the shocks.

• Strengthen your back – If you do this your back will be a stronger part of your body and will cope with the pressures cycling exerts on it.

If you are planning on cycling a lot or you have any sporting injuries or other concerns please get in touch with us as we offer a lot of help and advice to get you back up and running as soon as possible. You can contact us at the Muswell Hill Chiropractic clinic on 020 8442 008.

The post Planning to get on your bike – Keep your body in good condition with advice from a North London Chiropractor appeared first on Muswell Hill Chiropractic Clinic.

All across North London and the country there will be plenty of people suffering from back pain.  It isn’t a very nice thing to deal with;  it can hurt a lot, make you lethargic and in particularly bad cases can leave you all but debilitated. Many of us suffering with back pain will turn to a painkiller to help us out but does paracetamol actually do anything?  As a busy North London Chiropractor one of the most common injuries my clients come in with is back pain.  This leaves me well-placed to offer you advice on back pain and how to treat it.

Types of back pain

Back pain comes in all different shapes and sizes and the key to getting your treatment right is finding out which type of back pain you are suffering with.  There are a few different types of back pain:

Mechanical – This is what the majority of people that suffer with back pain have.  It means that there are no serious underlying issues and conditions and no trapped nerves.  It is not always clear what causes mechanical back pain but it can often be because of poor posture and sitting in an uncomfortable position.

Wear and tear – Quite simply as we get older our body gets older and wear and tear may contribute to back pain. The shock absorbing pads or discs on your spine can narrow with age and cause stiffness and pain.

Trapped nerves – Potentially the most serious type of back pain is that of trapped nerves, but essentially this can also happen because of wear and tear or mechanical problems.

 Paracetamol and coping with back pain

As a leading North London chiropractor I get asked by patients if painkillers will help or which painkillers can I recommend.  Many of us will take paracetamol to cope with back pain,  some of you will think this helps but research carried out in Australia with 1650 sufferers of back pain begs to differ.  The research looked at sufferers taking regular doses of the common painkiller and sufferers using a ‘placebo’ and saw no difference in the recovery time of the back pain sufferers.

This isn’t to say that medical advice should change on the basis of one study or that other painkillers won’t help but that paracetamol may not be as effective as you think.

Treating back pain

By taking painkillers you are actually hiding the problem.  The best way to treat back pain is to visit a chiropractor.  We are highly trained professionals that are governed by national regulations and we are experts in the field.  As a north London Chiropractor I will  assess a patient to discover the true extent of any back pain before deciding upon a course of treatment. This will usually involve manual sessions but can come in the form of acupuncture,  life-style advice stretching exercises or general rehabilitation.

If you feel like you need any further advice or a one-to-one session to avoid any back pains,  then please  contact us at the Muswell Hill Chiropractic clinic on 020 8442 008.

The post Paracetamol and back pain – Advice from North London Chiropractor appeared first on Muswell Hill Chiropractic Clinic.

For various reasons you might find yourself with a few body aches;  perhaps you took an active holiday and forgot to stretch,  maybe you took time off work and painted your house or sat on the couch for prolonged periods of time.  Perhaps you were driving for 10 hours to get to Scotland or sat on a plane for 5 hours to get to Turkey.

Whatever the type of holiday,  I as a busy chiropractor in North London have seen it all and I often advise my patients to keep their back and body safe by:

• Avoiding stiffness

You should aim to keep your body moving even if you are confined to a plane, bus or car.  Do a series of shoulder shrugs, buttock clenches, and foot circles at regular intervals to keep your body a bit loose.

• Keeping hydrated

Dehydration won’t necessarily lead to back pain and bodily injuries but the effects of dehydration might. Avoid lethargic feelings and headaches by drinking plenty of water.   It really does make a significant difference.

• Get moving as soon as you’ve finished travelling (by car, bus, train, or plane)

This is a simple piece of advice. As soon as you have finished travelling or even painting,  get moving.  Just move around and limber up,  it will help.

• Take regular breaks (if you’re driving or sat on the couch)

Sometimes you can control your scenario on your holiday.  If  for example you are driving or just sat at home or on the beach relaxing you have all the control.  Make sure you use this wisely and get moving around every now and then. Try and avoid being sat in the same position for longer than 40 minutes.

• Avoid putting your body into awkward positions

Another simple piece of advice I give as a busy chiropractor in North London is to avoid putting your body into awkward positions.  It may sound obvious but you would be surprised how many people do it.  Just keep an eye on how you are sat down or lying down.

• Make your luggage easy to find

Don’t mess around with lifting other people’s luggage out the way to find yours at the airport,  bus station or on the train.  Make sure you know where your luggage is and don’t hurt yourself moving other people’s heavy bags out of the way.

If you feel like you need any further advice or a one-to-one session to avoid any back and neck pains during the summer  then please contact us at the Muswell Hill Chiropractic clinic on 020 8442 008.

The post Keep your back safe when you are travelling this summer – Tips from a Chiropractor in North London appeared first on Muswell Hill Chiropractic Clinic.

However,  chiropractic treatment is not only about repair,  it can also be used in prevention and enhancement.  A lot of sporting teams and sporting superstars will use chiropractic treatment to improve their flexibility,  their overall agility and ultimately their performance.  Venus Williams has even said that  “Chiropractic treatment gives me the flexibility I need to keep in the game.”

It is great that as a Chiropractor in North London I can help athletes at any level on their road to recovery or a better performance but you don’t  have to be a sporting hero or amateur athlete to benefit from chiropractic treatment.  As a leading Chiropractor in North London I often help patients with their sporting injuries but our service at the clinic is also open to anyone who requires help and advice.  Most commonly people consult us for the following:

• Back pain
• Sciatica
• Neck pain
• Shoulder pain
• Arthritis (osteoarthritis)
• Migraines
• General aches & pains

If you have any sporting injuries or other concerns please get in touch with us as we offer a lot of help and advice to get you back up and running as soon as possible. You can contact us at the Muswell Hill Chiropractic Clinic on 020 8442 008.

The post You don’t have to be a sporting superstar to benefit from chiropractic treatment at a leading Chiropractor in North London appeared first on Muswell Hill Chiropractic Clinic.

Your time off work may be spent on a fitness camp,  zip wiring down a gorge or white water rafting.  It may include painting your garden fence and trimming the hedges,  it may include lounging on a lilo.  These are all activities that if you’re not careful can lead to back pain.

As part of my duties as a chiropractor in North London,  I often advise my clients how to keep their back safe on their summer holidays.  If you are getting ready for your holiday then we have put together some tips to help you avoid unnecessary injuries while handling your luggage:

• Buy the lightest case you can and ensure it has wheels.  Always check the weight of the empty case – looks can be deceiving.
• Pack two lighter cases rather than one heavy one.  Distributing the weight across 2 cases will make them easier and safer to carry.
• Push your case in front of you if it has wheels.  Most people pull their cases behind them which in turn causes them to twist their bodies and backs.  This in turn can lead to undue strain on your back.
• Start your journey rested.  Many accidents and injuries result from tiredness.  Get a good night’s sleep before travelling and be mindful of your actions.
• Don’t overdo it.  Whether you are resting on a sun lounger or racing down a cycle track you must listen to your body and don’t push it to extremes. 

If you feel like you need any further advice or a one-to-one session to avoid any back and neck pains during the summer then please contact us at  Muswell Hill Chiropractic Clinic on 020 8442 008.

The post Keep your back safe on your summer holidays with advice from a chiropractor from North London appeared first on Muswell Hill Chiropractic Clinic.

Sporting injuries can cause people a lot of pain and issues in later life and it is therefore important we look after ourselves in this regard.  There are a few things we can do to help us look after ourselves and the most important one is to reduce the chance of a sporting injury.  As a chiropractor in North London,  I believe by staying fit, stretching/warming up and knowing your limits we can avoid a lot of injuries.

Prevention is all well and good but sometimes there is no avoiding a sporting injury and treatment will be needed.

Broadly speaking, sports injuries can be classified as either traumatic or overuse type injuries.  Traumatic injuries are usually caused in contact type sports such as football or rugby.

Overuse injuries are sustained as a result of repetitive actions being undertaken.  This type of injury is common amongst runners,  cyclists,  people who do yoga,  as well as those playing sports like golf, tennis or bowling.

The treatment for any sporting injury will depend upon the degree of damage sustained by the patient and the type of injury.  We also take into account the patient’s age.

After a visit to my chiropractic clinic in North London we would assess you and start you on a recovery programme using our knowledge and expertise.

If you have any sporting injuries please get in touch with us as we offer a lot of help and advice to get you back up and running as soon as possible. You can contact us at the Muswell Hill Chiropractic clinic on 020 8442 008.

The post Can a Chiropractor Help with Sports Injuries? A leading Chiropractor in North London thinks so appeared first on Muswell Hill Chiropractic Clinic.

For a lot of us that means picking up a racket and playing again. The level of skills won’t be the same as professionals but the enthusiasm will.

As great as it is that a lot of you will be exercising,  I urge you as a  leading North London Chiropractor to take it easy.  Control your enthusiasm and look after yourself because if you don’t you might end up injuring and hurting yourself.

Common tennis injuries are:

• Tennis elbow
• Wrist strain
• Back pain
• Tendonitis of the shoulders and Knees

As a leading Chiropractor in North London I am often asked for advice on sporting injuries.  At my Muswell Hill Chiropractic clinic I often advise my clients to:

• Warm up and stretch – It is one of the best things you can do to avoid sporting injuries.  Make sure you ease your body into exercise or you could risk pulling a muscle and suffering from a lot of aches.
• Monitor and listen to your body – Your body lets you know how you are going.  If you are feeling sore and there are pains in certain areas take a rest and monitor the situation.
• Keep hydrated – We all know the importance of hydration to our survival but it is all too easy to forget when playing tennis.  Make sure you take a few sips of water every time you have a break in play.  Not only will it keep you healthy it will help your performance greatly.

If you feel like you need any further advice or a one-to-one session to help with any sporting injuries then please contact us at the Muswell Hill Chiropractic Clinic on 020 8442 008.

The post Anyone for a round of tennis – Avoid common tennis injuries following advice from a leading Chiropractor in North London appeared first on Muswell Hill Chiropractic Clinic.