Is Weight Loss Easy
Think about it losing weight is the easy bit! You eat a varied and balanced diet, match your calories to your life and activities undertaken, and that’s it!
Balanced diet + exercise = weight loss, weight management
What an easy formula, why then is the internet so full of diets, scams, quick fixes and hocus pocus, there are times when a quick drop in weight is wanted or you want to get into the little black dress, the point this makes is the motivating factors, what’s the driving force, why do you want to lose weight, what’s the benefits.
Taking this into account we have a basic structure to help you understand where you are and what you need to do.
First:
Commit to the cause “Action = Results” only you can do it!
You need to focus on your objectives, you will be working on more than just food, you will be looking at your whole lifestyle , something’s you will need to plan for and something will need management such as families, partners.
So set a date write it in pen, draw the line and cross over it so to speak.
Second:
Motivation, what is the reason you really want to lose weight?
Little Black Dress
Holiday
Health Issues such as coronary disease, diabetes
Your self conscious when going out
Your ashamed of your size
You feel insecure
These are some of reasons and there are many more why you want to lose weight, rather than don’t do something because of them, do something because of them. Look at what they bring to the table so to speak, paint the picture in your mind, write it down, say it loud. Know and be sure what changing your life will achieve.
Talk to your friends or family or osteopath, some one who can help support you, keep you motivated and as you remind yourself why your doing it to stop yourself going to the shop for a chocolate bar, also avoid those people who are quick to ridicule or take the mickey which can totally destroy your motivation.
Commit to the cause “Action = Results” only you can do it!
Third
Goals, what do you want to actually achieve, is it realistic, have you the resources, are the classes for exercise at suitable times, you are changing your lifestyle as your present style isn’t working!!
So ultimately you need a plan when looking at goal, so make them SMART goal
S – specific (not I want to lose weight, but I want to lose 10kg, run 1 mile)
M- measurable ( can you measure it, 10 kg’,2 classes a week, 34 inch waist)
A –attainable, i.e. lose 30 kg in a month, run a marathon, 34 inch waist if your 50).
R –relevant, keep to your cause not your friends, families.
T –time, put a time to it, 3 months or 1 month.
Fourth
Food, your are what you eat! Enjoy it, try new foods, try different recipes.
Fifth
Active, your body is designed for movement and will feel better for it, use it, mobilise it, stretch it. Try new activities, but remember where you are and your capabilities don’t go for a 10 mile run when you have not done so for 10 years, it needs to be progressive and graded, working up to your goals. A good personal trainer can advance your improvements dramatically. you can also use home activities or at work take the stairs, reduce the use of your car, get of the bus a stop earlier, its your body get it moving.
Sixth
Perspective, doing a 2 week diet plan to kick start is great to get you on the way, however remember your looking to change your life and habits taking all of the above into consideration improving, managing or changing. There may be times you succumb that’s ok, admit it and move on, it will not change over night so don’t expect it! Be realistic.
Remember enjoy your food and action equals results
Francis
Manchester Osteopaths
Tuesday, 6 December 2011
Saturday, 12 November 2011
warming up for exercise
Warming up
Before you undertake any exercise its necessary to warm up first, the purpose of warming up is:
~Increase your heart rate; increasing your heart rapidly is stressful on your body and heart.
~Increase your body temperature, cold joints and muscles are more resistive to movement.
~Warming up diverts blood from your internal organs to your muscles, this is why eating on the go can create digestive problems and eating while training is not effective, it goes against the grain so to speak.
~Warming up can mentally prepare for exercise, helping you focus and notice any ailments, injury niggles.
How do you warm up?
Firstly get your joints moving with general exercises, i.e. non specific, this can be walking, mat work, cycling with the process aimed at increasing your heart rate and joint movement, the amount you do gradually.
When you have started to feel the effects of your exercising then look to do sport specific exercises, movements that are similar to what you do in your sport, i.e. leg raises similar to the kicks in Karate, this is a good way to get the most from your training regime.
Please note if you have been given stretches to perform to assist the rehabilitation of back pain then it’s also wise to mobilise the joints involved this will increase efficiency and response.
If you have any questions or would like any topics covering please call or drop an email.
Regards
Francis Connor
Manchester Osteopaths
Tel:0161 835 2358
Before you undertake any exercise its necessary to warm up first, the purpose of warming up is:
~Increase your heart rate; increasing your heart rapidly is stressful on your body and heart.
~Increase your body temperature, cold joints and muscles are more resistive to movement.
~Warming up diverts blood from your internal organs to your muscles, this is why eating on the go can create digestive problems and eating while training is not effective, it goes against the grain so to speak.
~Warming up can mentally prepare for exercise, helping you focus and notice any ailments, injury niggles.
How do you warm up?
Firstly get your joints moving with general exercises, i.e. non specific, this can be walking, mat work, cycling with the process aimed at increasing your heart rate and joint movement, the amount you do gradually.
When you have started to feel the effects of your exercising then look to do sport specific exercises, movements that are similar to what you do in your sport, i.e. leg raises similar to the kicks in Karate, this is a good way to get the most from your training regime.
Please note if you have been given stretches to perform to assist the rehabilitation of back pain then it’s also wise to mobilise the joints involved this will increase efficiency and response.
If you have any questions or would like any topics covering please call or drop an email.
Regards
Francis Connor
Manchester Osteopaths
Tel:0161 835 2358
Wednesday, 9 November 2011
Overtraining, you don't need to ba an athlete
Over training
You don’t need to be an athlete to Over train
What ever your activity or sport, if you are training to compete or simply starting from scratch a new exercise there is a risk you may push your self too far, to help avoid this there are a few things to consider. Always ask yourself what is it you want to do with your body and are you in a position to start.
If you are given rehabilitation exercises to help you recover from a back strain it’s the same process, if the plan is to do them 3 times a day and you miss 2 opportunities, its not wise to do them all in one go as this may overwork your body, do the routine and carry on from that point.
When are you doing too much?
There is no clear definitive boundary to measuring when you are over training, mainly because we are different in so many ways such as sex, age, weight, lifestyle, interests, work influences and also what’s in our genes, and that’s not the back pocket of a pair of 501’s.
When training the most important aspect is to be aware of how your body feels and its response to any activity, some of the things you can consider as signs you maybe over training are;
Your improvement seems to have stopped
Your experiencing a higher number of niggles and injuries
Your performance such as speed, times and stamina have dropped
Your food pattern has changes with your appetite
Your sleep is disturbed
Your recovery from training is taking longer
Overtraining and how to avoid it!
Firstly have a plan with realistic goals, they need to be challenging, not impossible, and throwing yourself into lots of hard training without a plan can reduce the best chance of improving in any activity.
If your goal is too high you may push too hard increasing the likely hood of over training. Exercising out side of your ability can also increase the risk of injury. Give your self time to recover after any event, take it easier you’ll respond better when you do start.
Cross train, change your routine. This can give the body a break from the repetitive action of training and also exercise other aspects such as strength, you could try something with less intensity but valuable such as core stability as Pilates or work your flexibility with a yoga class, and remember these are not competitive and you haven’t got to do what anyone is doing.
Hydration and fluid intake, this is one of the most important aspects of not just training but your health, dehydration it is to be avoided, water shoulder be your main intake, some sports drinks can have energy components and a mineral content which may be useful though they should not replace a good meal plan.
Stimulants, generally best avoided if your exercising at your optimum taking stimulants such as caffeine drinks which stimulant the heart further is not a good idea especially after a race. Tea and coffee are both diuretic and a stimulant so if you’re a serious training or want to give your body the best, try something else such as mineral water, caffeine free or herbal teas.
Your are what you eat, some foods provide energy, these are carbohydrates which are distinguished into complex and simple, Some foods provide protein which are the building block for the body, with many foods providing a source of vitamins and minerals, your diet needs to reflect the demands of your body in consumption and quality, the better your diet, the better your performance.
Take your exercise and training seriously but remember your training should be enjoyable and not rule your life, if it becomes a hassle or pain maybe your overdoing it or not preparing yourself as good as you can.
If you have any questions let me know
Francis Connor
Manchester Osteopaths
You don’t need to be an athlete to Over train
What ever your activity or sport, if you are training to compete or simply starting from scratch a new exercise there is a risk you may push your self too far, to help avoid this there are a few things to consider. Always ask yourself what is it you want to do with your body and are you in a position to start.
If you are given rehabilitation exercises to help you recover from a back strain it’s the same process, if the plan is to do them 3 times a day and you miss 2 opportunities, its not wise to do them all in one go as this may overwork your body, do the routine and carry on from that point.
When are you doing too much?
There is no clear definitive boundary to measuring when you are over training, mainly because we are different in so many ways such as sex, age, weight, lifestyle, interests, work influences and also what’s in our genes, and that’s not the back pocket of a pair of 501’s.
When training the most important aspect is to be aware of how your body feels and its response to any activity, some of the things you can consider as signs you maybe over training are;
Your improvement seems to have stopped
Your experiencing a higher number of niggles and injuries
Your performance such as speed, times and stamina have dropped
Your food pattern has changes with your appetite
Your sleep is disturbed
Your recovery from training is taking longer
Overtraining and how to avoid it!
Firstly have a plan with realistic goals, they need to be challenging, not impossible, and throwing yourself into lots of hard training without a plan can reduce the best chance of improving in any activity.
If your goal is too high you may push too hard increasing the likely hood of over training. Exercising out side of your ability can also increase the risk of injury. Give your self time to recover after any event, take it easier you’ll respond better when you do start.
Cross train, change your routine. This can give the body a break from the repetitive action of training and also exercise other aspects such as strength, you could try something with less intensity but valuable such as core stability as Pilates or work your flexibility with a yoga class, and remember these are not competitive and you haven’t got to do what anyone is doing.
Hydration and fluid intake, this is one of the most important aspects of not just training but your health, dehydration it is to be avoided, water shoulder be your main intake, some sports drinks can have energy components and a mineral content which may be useful though they should not replace a good meal plan.
Stimulants, generally best avoided if your exercising at your optimum taking stimulants such as caffeine drinks which stimulant the heart further is not a good idea especially after a race. Tea and coffee are both diuretic and a stimulant so if you’re a serious training or want to give your body the best, try something else such as mineral water, caffeine free or herbal teas.
Your are what you eat, some foods provide energy, these are carbohydrates which are distinguished into complex and simple, Some foods provide protein which are the building block for the body, with many foods providing a source of vitamins and minerals, your diet needs to reflect the demands of your body in consumption and quality, the better your diet, the better your performance.
Take your exercise and training seriously but remember your training should be enjoyable and not rule your life, if it becomes a hassle or pain maybe your overdoing it or not preparing yourself as good as you can.
If you have any questions let me know
Francis Connor
Manchester Osteopaths
Monday, 17 October 2011
Back pain exercises
Back pain: the purpose of exercise prescription
First of all, do you know what’s causing your back pain? Muscles, disc, joint, nerve, spondylosis or even spondylolithesis, have you even heard of these, If not a diagnosis would help, so speak to your osteopath or physiotherapist.
If you know and understand what’s creating your pain, what tissues are involved then your exercises don’t have to be just guess work. Remember one size does not fit all!
When prescribing exercises for back pain or other problems I consider the treatment and progress made then as a way of recovery put in place a plan of action for the rehabilitation process.
I break down my rehabilitation exercises for back pain into three categories:
Mobility- improves how things move
Flexibility – improves your range of motion, reach etc.
Strength/Core stability – addresses imbalances and strength.
Each category works very differently, let’s look at a couple of examples:
1. If you have pulled your back lifting (assuming a consultation and treatment has taken place and we are at the rehabilitation stage) your muscles may be tight, the joints stiff and muscular imbalances due to the amount of time you spent living with it. We deal with what’s actually causing the pain, then look to improve and maintain how the body is actually working, keeping it moving so mobility exercises are given to get things going, once there is relief we can then improve flexibility and exercises for strength to help the imbalance adapted in the muscles.
2. If the injury is from a repetitive action and there is some excessive movement (hyper mobility) at the vertebral segment (a joint in the back) then stretches, particularly static ones such as yoga will initially be avoided; yoga is a favourite of mine but not always the best option, on occasions like this core stability and strength exercise will be included in the plan.
3. A semi-prolapse disc (disc bulge) may put pressure onto the sciatic or femoral nerve, both can give pain down in the leg, (note these very different nerve irritations are a sign not a diagnosis) to reduce the pain we need to take the pressure from the nerve at the joint level, we do this by mobilising the joint and relaxing the surrounding muscles, exercises given will be given to improve movement and restore the muscles surrounding the joint.
Hope this is useful, any questions drop us a line or
email: info@manchester-osteopaths.co.uk
Francis Connor
www.manchester-osteopaths.co.uk
First of all, do you know what’s causing your back pain? Muscles, disc, joint, nerve, spondylosis or even spondylolithesis, have you even heard of these, If not a diagnosis would help, so speak to your osteopath or physiotherapist.
If you know and understand what’s creating your pain, what tissues are involved then your exercises don’t have to be just guess work. Remember one size does not fit all!
When prescribing exercises for back pain or other problems I consider the treatment and progress made then as a way of recovery put in place a plan of action for the rehabilitation process.
I break down my rehabilitation exercises for back pain into three categories:
Mobility- improves how things move
Flexibility – improves your range of motion, reach etc.
Strength/Core stability – addresses imbalances and strength.
Each category works very differently, let’s look at a couple of examples:
1. If you have pulled your back lifting (assuming a consultation and treatment has taken place and we are at the rehabilitation stage) your muscles may be tight, the joints stiff and muscular imbalances due to the amount of time you spent living with it. We deal with what’s actually causing the pain, then look to improve and maintain how the body is actually working, keeping it moving so mobility exercises are given to get things going, once there is relief we can then improve flexibility and exercises for strength to help the imbalance adapted in the muscles.
2. If the injury is from a repetitive action and there is some excessive movement (hyper mobility) at the vertebral segment (a joint in the back) then stretches, particularly static ones such as yoga will initially be avoided; yoga is a favourite of mine but not always the best option, on occasions like this core stability and strength exercise will be included in the plan.
3. A semi-prolapse disc (disc bulge) may put pressure onto the sciatic or femoral nerve, both can give pain down in the leg, (note these very different nerve irritations are a sign not a diagnosis) to reduce the pain we need to take the pressure from the nerve at the joint level, we do this by mobilising the joint and relaxing the surrounding muscles, exercises given will be given to improve movement and restore the muscles surrounding the joint.
Hope this is useful, any questions drop us a line or
email: info@manchester-osteopaths.co.uk
Francis Connor
www.manchester-osteopaths.co.uk
Thursday, 13 October 2011
Whats the crack or pop with a osteopathic manipulation
Whats the crack or pop with a osteopathic manipulation
This is a common question from people attending the clinic and often there is the misconception its the actual bones cracking and popping, the following is a simple description-
The spine consists of vertebras seperated by discs and enclosed in a membrane that contains fluid, when a manipulation is performed by an osteopath there is a mobilising of the joint creating a cavitation, the gases within the joint change with the pressure which gives a popping sound relieving some of pressure in the joint and restoring its movement.
Restoring movement and function is the aim of your osteopath and the to help you keep your body moving looking at your lifestyle including posture and rehabilitation.
If you have any other questions call your osteopath
Francis Connor
www.manchester-osteopaths.co.uk
This is a common question from people attending the clinic and often there is the misconception its the actual bones cracking and popping, the following is a simple description-
The spine consists of vertebras seperated by discs and enclosed in a membrane that contains fluid, when a manipulation is performed by an osteopath there is a mobilising of the joint creating a cavitation, the gases within the joint change with the pressure which gives a popping sound relieving some of pressure in the joint and restoring its movement.
Restoring movement and function is the aim of your osteopath and the to help you keep your body moving looking at your lifestyle including posture and rehabilitation.
If you have any other questions call your osteopath
Francis Connor
www.manchester-osteopaths.co.uk
Tuesday, 11 October 2011
osteopathy in a nutshell
Osteopathy is an established system of diagnosis and treatment recognised by the British Medical Association as a 'discrete clinical discipline'. It places special emphasis on structural and mechanical problems of the body, and seeks to overcome a wide range of conditions, disabilities and pains, that result from disturbances of the body's framework and moving parts.
More particularly, Osteopaths like to treat patients as a 'whole' and as an individual, rather than 'labelling' them as having a particular ailment.
It is the Osteopath's comprehensive, approach to healthcare that makes treatment unique. Osteopaths do not look on patients simply as back sufferers but as individuals with their own unique requirements for health. Treatment is designed to correct each individual's mechanical problems in order to stimulate their own natural healing processes. Osteopaths look at all the factors contributing to a disturbed state of natural health.
A caring approach and attention to your individual needs are especially important, making osteopathy by far the most established, respected and utilised of all complementary therapies.
The body has a fantastic ability to heal itself. However, if it can not fully heal itself due to age or injury it will do the best job it can. In such cases the body will make changes or compensations to adapt to the condition. This will help the person cope in the short term, but will eventually lead to greater problems in the future if left unresolved.
Osteopaths work in conjunction with medical practitioners, dentists, podiatrists, dieticians and naturopaths.
Any pain is a symptom of an underlying problem and should be diagnosed and where appropriate treated with Osteopathy. The most commonly treated conditions are:
• Back pain - e.g. sciatic irritation, disc injuries
• Headaches
• Joint pains - e.g. arthritis in hands, hips, knees etc
• Migraines
• Muscle strains
• Neck and shoulder pains
• Sporting injuries etc
• Structural problems in pregnancy
• Whiplash injuries
Some surprising facts to consider:
• There are now over 3000 Registered Osteopaths.
• Over 24,000 patients consult Osteopaths every working day. This amounts to nearly seven million consultations a year. Osteopaths are providing over 850000 more consultations a year since 1997 and over 1.7 million more than in 1994.
In excess of 500,000 back injuries occur at work every year, with 150 million working days lost. The cost to the N.H.S. each year for treating back pain is about £700 million. 80% of the population will get back pain at some time in their lives. Osteopaths give over 7 million consultations per year, treating a wide variety of complaints but with one aim in mind. The aim is to locate and treat mechanical faults to restore normal body function and thus good health.
The GOsC regulates, promotes and develops the profession of osteopathy, maintaining a Statutory Register of those entitled to practise osteopathy. Only practitioners meeting the high standards of safety and competency are eligible to join this register. Proof of good health, good character and professional indemnity insurance cover is also a requirement.
You can find more information on osteopathy on one of our clinic sites www.manchester-osteopaths.co.uk
francis
More particularly, Osteopaths like to treat patients as a 'whole' and as an individual, rather than 'labelling' them as having a particular ailment.
It is the Osteopath's comprehensive, approach to healthcare that makes treatment unique. Osteopaths do not look on patients simply as back sufferers but as individuals with their own unique requirements for health. Treatment is designed to correct each individual's mechanical problems in order to stimulate their own natural healing processes. Osteopaths look at all the factors contributing to a disturbed state of natural health.
A caring approach and attention to your individual needs are especially important, making osteopathy by far the most established, respected and utilised of all complementary therapies.
The body has a fantastic ability to heal itself. However, if it can not fully heal itself due to age or injury it will do the best job it can. In such cases the body will make changes or compensations to adapt to the condition. This will help the person cope in the short term, but will eventually lead to greater problems in the future if left unresolved.
Osteopaths work in conjunction with medical practitioners, dentists, podiatrists, dieticians and naturopaths.
Any pain is a symptom of an underlying problem and should be diagnosed and where appropriate treated with Osteopathy. The most commonly treated conditions are:
• Back pain - e.g. sciatic irritation, disc injuries
• Headaches
• Joint pains - e.g. arthritis in hands, hips, knees etc
• Migraines
• Muscle strains
• Neck and shoulder pains
• Sporting injuries etc
• Structural problems in pregnancy
• Whiplash injuries
Some surprising facts to consider:
• There are now over 3000 Registered Osteopaths.
• Over 24,000 patients consult Osteopaths every working day. This amounts to nearly seven million consultations a year. Osteopaths are providing over 850000 more consultations a year since 1997 and over 1.7 million more than in 1994.
In excess of 500,000 back injuries occur at work every year, with 150 million working days lost. The cost to the N.H.S. each year for treating back pain is about £700 million. 80% of the population will get back pain at some time in their lives. Osteopaths give over 7 million consultations per year, treating a wide variety of complaints but with one aim in mind. The aim is to locate and treat mechanical faults to restore normal body function and thus good health.
The GOsC regulates, promotes and develops the profession of osteopathy, maintaining a Statutory Register of those entitled to practise osteopathy. Only practitioners meeting the high standards of safety and competency are eligible to join this register. Proof of good health, good character and professional indemnity insurance cover is also a requirement.
You can find more information on osteopathy on one of our clinic sites www.manchester-osteopaths.co.uk
francis
Tuesday, 4 October 2011
Self Help for Back Pain
Self Help for Back Pain.
The problem with self help for back pain is you are usually in pain and want to reduce it, not always straight forward if its to sore to do so or you have no diagnosis, so if you have no diagnosis get one, how often has a friend or well meaning associate said you have sciatica when telling them about a pain in your leg, a very regular comment to the professional. However “Sciatica” is often presented with pain in the lower back, the buttock of the affected side and into the lower leg, however this is a sign the nerve is irritated not a diagnosis in itself, it can be from disc prolapse or even compression from the piriformis muscle so a one treatment approach doesn’t work and a generic exercise can aggravate the back. There are some things you can do are to help generally:
Take the pressure of your back and make sure your fit enough to do what you want to do, the stronger, more mobile and flexible the better, if your experiencing pain make life easier carry less load, ask for help, don’t rush, use the right equipment and footwear and take a break don’t wait for the twinges.
How you perform any activity is also crucial and posture can decide the outcome, in sport technique is perfected for efficiency and also minimum pressure on your body, any prolonged activity has an influence including work and even sat watching TV.
Standing – be upright, with your head facing forward and your back straight. Balance your weight evenly on both feet and keep your legs straight.
Sitting - be upright with support in the small of your back, this can be a foam support, rolled towel or even a jumper. Your knees and hips should be level and your feet should be flat on the floor.
If you use a computer get a DSE (display screen equipment) assessment, this keeps your set up correct, such as display levels so not to encourage slouching and angles of your elbows etc.
Driving - make sure that your lower back is properly supported. Correctly positioning your wing mirrors will prevent you from having to twist around. Foot controls should be squarely in front of your feet. If driving long distances, take regular breaks so that you can stretch your legs. Avoid leaning and twisting to get things of the back seat, get out and access through the most appropriate door.
Sleeping – the better the mattress the better your sleep, read around on the subject, some mattresses require regular turning, memory foam is rapidly becoming popular check the density is suitable. Your mattress should be firm enough to support your body while supporting the weight of your shoulders and buttocks, keeping your spine straight. Pillows - your head needs to be supported with a pillow, but make sure that your neck is not forced up at a steep angle.
Exercise
Exercise is both an excellent way of preventing back pain and effective in reducing many types of back pain, provided you carry out the right exercise for the right injury, if in doubt speak to your osteopath, physio, chiropractor or rehabilitation therapist and get a diagnosis and make what your doing or want to do will actually help.
Exercise needs to be good for your life style including work, i.e. walking is a great exercise but if you carry heavy goods then really you need to have strength and core stability exercises in your program, some times you may need to combine more than one activity.
Remember the purpose of your exercise and discuss it with your therapist if necessary, such as flexibility, strength, core stability, mobility and stamina. Exercise is also good for your mental state and stress, your cardiovascular and respiratory system. Exercises for rehabilitation are little and often at first to gently encourage movement then they can be increased in intensity for strength, core stability and stamina.
The problem with self help for back pain is you are usually in pain and want to reduce it, not always straight forward if its to sore to do so or you have no diagnosis, so if you have no diagnosis get one, how often has a friend or well meaning associate said you have sciatica when telling them about a pain in your leg, a very regular comment to the professional. However “Sciatica” is often presented with pain in the lower back, the buttock of the affected side and into the lower leg, however this is a sign the nerve is irritated not a diagnosis in itself, it can be from disc prolapse or even compression from the piriformis muscle so a one treatment approach doesn’t work and a generic exercise can aggravate the back. There are some things you can do are to help generally:
Take the pressure of your back and make sure your fit enough to do what you want to do, the stronger, more mobile and flexible the better, if your experiencing pain make life easier carry less load, ask for help, don’t rush, use the right equipment and footwear and take a break don’t wait for the twinges.
How you perform any activity is also crucial and posture can decide the outcome, in sport technique is perfected for efficiency and also minimum pressure on your body, any prolonged activity has an influence including work and even sat watching TV.
Standing – be upright, with your head facing forward and your back straight. Balance your weight evenly on both feet and keep your legs straight.
Sitting - be upright with support in the small of your back, this can be a foam support, rolled towel or even a jumper. Your knees and hips should be level and your feet should be flat on the floor.
If you use a computer get a DSE (display screen equipment) assessment, this keeps your set up correct, such as display levels so not to encourage slouching and angles of your elbows etc.
Driving - make sure that your lower back is properly supported. Correctly positioning your wing mirrors will prevent you from having to twist around. Foot controls should be squarely in front of your feet. If driving long distances, take regular breaks so that you can stretch your legs. Avoid leaning and twisting to get things of the back seat, get out and access through the most appropriate door.
Sleeping – the better the mattress the better your sleep, read around on the subject, some mattresses require regular turning, memory foam is rapidly becoming popular check the density is suitable. Your mattress should be firm enough to support your body while supporting the weight of your shoulders and buttocks, keeping your spine straight. Pillows - your head needs to be supported with a pillow, but make sure that your neck is not forced up at a steep angle.
Exercise
Exercise is both an excellent way of preventing back pain and effective in reducing many types of back pain, provided you carry out the right exercise for the right injury, if in doubt speak to your osteopath, physio, chiropractor or rehabilitation therapist and get a diagnosis and make what your doing or want to do will actually help.
Exercise needs to be good for your life style including work, i.e. walking is a great exercise but if you carry heavy goods then really you need to have strength and core stability exercises in your program, some times you may need to combine more than one activity.
Remember the purpose of your exercise and discuss it with your therapist if necessary, such as flexibility, strength, core stability, mobility and stamina. Exercise is also good for your mental state and stress, your cardiovascular and respiratory system. Exercises for rehabilitation are little and often at first to gently encourage movement then they can be increased in intensity for strength, core stability and stamina.
Monday, 3 October 2011
Backcare Week
BackCare Awareness Week 17 – 23 October 2011
http://www.backcare.org.uk
Schoolchildren and their teachers are the focus of this year's BackCare Awareness Week 2011.
Backcare believe young backs are being damaged by overweight schoolbags and badly-designed chairs, while thousands of primary school teachers are suffering in silence from back problems.
If you would like to be part of this exciting campaign and take advantage of our BackCare Awareness Week packs, please click on the backcare link, or contact
http://www.manchester-osteopaths.co.uk
http://www.backcare.org.uk
Schoolchildren and their teachers are the focus of this year's BackCare Awareness Week 2011.
Backcare believe young backs are being damaged by overweight schoolbags and badly-designed chairs, while thousands of primary school teachers are suffering in silence from back problems.
If you would like to be part of this exciting campaign and take advantage of our BackCare Awareness Week packs, please click on the backcare link, or contact
http://www.manchester-osteopaths.co.uk
Wednesday, 28 September 2011
Yoga Centre
Just a quick note to let you know there is a new yoga centre opened in Bolton. on St Edmund St, off Deansgate opposite the courts.
If you want information contact:
www.manchester-osteopaths.co.uk
or Deansgate Osteopathic clinic 01204 522133
If you want information contact:
www.manchester-osteopaths.co.uk
or Deansgate Osteopathic clinic 01204 522133
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