Look after your back – choose the right bed 25 October 2013Posted by davidghallam in back pain, healthy living, muscle pain, neck pain.
Tags: adjustable bed, back pain, healthy living, mattress, orthopaedic, Peterborough, pillows, ress, Sleep Council
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Looking forward to an extra hour in bed this weekend? The Sleep Council has some timely advice:
Every year up to 40% of the population – over 16 million of us – will suffer a bout of back pain and if you’re one of the unlucky ones, you will find that the state of your bed will quickly become a priority. A good bed, providing correct support and comfort, has an important role to play in relieving and preventing back pain. Here are some tips:
- Don’t just buy a bed because it says it’s good for your back. A bed that’s supportive and comfortable is key. But it is important to remember that people’s requirement for support will differ depending on their weight and build.
- The term ‘orthopaedic’ generally just means an extra firm bed; it is not based on any medical or other common standard. Firmness is not determined by price, although comfort, luxury and durability and added features such as adjustability come with higher price tags.
- There’s no single right bed to ease a back problem and each different back problem also may require a different solution. The best approach is to research the options carefully, take time to try them out and choose what you personally find supportive and comfortable, regardless of labels or even price tags.
- Narrow your choice down to two or three and then spend plenty of time lying on these in your normal sleeping positions. Five or 10 minutes should be the minimum for each bed – but feel free to spend half an hour or even an hour, if that’s what you want to do.
- Look for a supportive rather than a hard bed. Do not assume that orthopaedic or firmer beds are the best option. Often a medium firm bed with proper cushioning is better.
- A bigger bed will be of benefit both for the back pain sufferer and for their partners – with less partner disturbance. Zip and link beds are a good option if firmness preferences differ widely or where a future requirement for two separate beds is identified.
- Think also about the height of the bed: can you get in and out of it with relative ease? An adjustable bed might be an option if this is an area of particular concern – it also offers variable sleeping positions.
- Many mattresses need to be turned regularly to ensure even wear and tear. If this is likely to prove difficult (and good quality mattresses are heavy!) then look for a mattress which does not need regular turning – there are a number of options of all types of construction now on the market
- Pay attention to choosing the correct pillow to support your neck in alignment with the rest of the spine. Too many pillows thrust the head forward or sideways (depending on your sleeping position), others allow the head to tip backwards: both create a crick in the neck.
- Try and adopt a sleeping position which creates less physical stress on the back. Lying on your side is better than lying on your front with your neck twisted!
The Sleep Council has a free booklet covering the different types of bed available plus tips on bed buying. Call freephone 0800 018 7923
(© The Sleep Council 2012)
McTimoney Chiropractic in Peterborough 19 October 2013Posted by davidghallam in back pain, headaches, migraine, muscle pain, neck pain, sciatica, Uncategorized.
Tags: back pain, back problems, backache, chiropractic, gentle treatment, McTimoney Chiropractic, muscle tension, sciatica, shoulder pain
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What is McTimoney Chiropractic?
McTimoney chiropractic is a gentle style of chiropractic that uses light, fast movements to adjust the bones of the body. It aims to improve the alignment of the skeleton and ensure that the body’s nerve supply works efficiently. Through subtle adjustments, McTimoney treatment may relieve pain and discomfort, increase mobility and provide a route to better health.
Can McTimoney help me?
The gentle nature of McTimoney makes it suitable for people of all ages including young children, pregnant women and the elderly. Studies have shown that chiropractic can be helpful for a range of conditions including low back pain, neck pain and joint pain, migraine and cervicogenic headaches.
How is McTimoney different?
Rather than relying on a few ‘big’ moves, the McTimoney method aims to address the whole body and achieves its effects by an accumulation of many small adjustments. The McTimoney chiropractor aims to check and, if necessary, adjust almost every joint in the skeleton at every visit. There is no twisting of the body into uncomfortable positions and no ‘gapping’ of the joints. People are often surprised to find an effective treatment that is so relaxing and enjoyable.
Is this just a ‘gentle treatment for gentle folk’?
Despite its gentle approach, McTimoney can be effective for all sorts of problems. Builders, labourers and others engaged in heavy manual work have benefitted from treatment at the Peterborough clinic; along with football and rugby players and others engaged in arduous sports.
£47 for the first visit (60 minutes – including consultation and treatment), £37 for subsequent visits (20 minutes). Typically, the chiropractor will recommend weekly visits for the first four appointments. Many people will see real changes and improvements in those four visits, others will need more. The total number of visits required will depend on the condition, how long you have had it and how you respond to the treatment. Regular reviews are conducted to ensure that you are getting the maximum benefit possible. Once a problem has been resolved, regular check-ups are recommended to help keep your spine and other joints functioning properly. You are free to stop or resume treatment at any time.
Peterborough man David Hallam is a 2004 graduate of the Chiropractic Degree Course at the McTimoney Chiropractic College in Abingdon, Oxfordshire. He is registered with the General Chiropractic Council and undertakes regular professional development training to keep his skills and practice up-to-date. He also holds qualifications in massage and sports massage.
Another week, another badge 23 September 2013Posted by davidghallam in Uncategorized.
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The General Chiropractic Council (the regulatory body for Chiropractic in the UK) has issued the above logo to make it easy for Chiropractors like me to show that they are properly registered.
It is actually a criminal offence to call yourself a ‘Chiropractor’ in the UK unless you are on the GCC register. Registration shows that somebody has completed the appropriate training and has complied with the requirements for keeping their skills and knowledge up to date.
You can check whether somebody is registered by visiting the website in the logo.
Royal College of Chiropractors 31 August 2013Posted by davidghallam in Uncategorized.
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Earlier this year (2013) the College of Chiropractors became the Royal College of Chiropractors. I must say that I am excited to be a member of a Royal College of anything. Here is the new badge that shows that I am a Licentiate Member.
National Allotment Week 1 August 2013Posted by davidghallam in Articles, back pain, gardening.
Tags: back pain, chiropractic, training
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National Allotment Week runs from 5th – 11th August and the McTimoney Chiropractic Association is offering advice to all would-be and experienced gardeners.
Having an allotment is growing more and more popular as food prices rise and also as people find pleasure in ‘growing their own’. The focus of National Allotment Week is to get allotment sites to invite people to come and see what happens behind the gates!
Allotments are for everyone, young and old, families to school groups, working couples and retired individuals. Everyone benefits from the exercise, fresh air and the fresh fruit and vegetables.
August is the perfect time to visit as plenty of the fruit and vegetables will be ready to harvest and eat. It is also possibly one of the busiest times of the gardening year as crops need watering, fruits are ripening and are picked, plants are pruned and we prepare the soil for autumn sowings.
Many allotments will be holding tea parties, barbeques and quizzes using the theme of the week which is has ‘fruity’ feel in celebration of the variety of sweet and succulent crops you can grow on a UK allotment. To find an event near you check the National Allotments Week pages on http://www.nsalg.org.uk. Too often allotments are thought of as places that only grow the humble potato or everyday carrot, but in truth they offer a cornucopia of delicious treats – from sumptuous strawberries, ravishing raspberries and glorious gooseberries through to beautiful blackberries, precious plums and appetising apples. The McTimoney Association · Crowmarsh Gifford · Wallingford · Oxfordshire · OX10 8DJ · 01491 829 211 · firstname.lastname@example.org
Whether you are a first time allotment holder or are an old hand, taking a little time to prepare yourself and remain injury-free is vital. The McTimoney Chiropractic Association (MCA) has the following advice:
Before you start, make sure your tools are right for you. Ask advice at your garden centre about the height of the spade, hoe or fork you should be using. There are lighter ranges, long-handled ranges and those with ergonomic handles. It makes sense to try different types and find the ones for you.
Try putting together a daily stretching programme and you will notice a marked improvement in your movements. Stretching increases flexibility and strength, so digging, raking or weeding becomes easier as you increase your core strength. The MCA has a useful free leaflet which shows and describes a wide range of back exercises.
Take it steadily! Don’t try and dig the entire plot in one go! Give yourself regular breaks, say every 20 minutes. Warm up with the gentler activities such as picking ripe fruit and vegetables before going onto serious digging!
Digging for a long period is tiring, so try and swap activities regularly and intersperse digging with raking or gentle weeding so you have a balance of high input activity with gentler tasks. Try and swap sides regularly so you don’t do all the work on one side of your body.
If you have a lot of watering to do, balance yourself by carrying two watering cans of roughly the same weight. Don’t heave large bags of compost; instead use your wheelbarrow to move them. Pick items up with bent knees and a straight back.
Try and design your allotment with your back in mind. Raised beds are all the rage at the moment and they are worth looking at as they do have advantages in reducing the amount of bending you need to do. They can be easier to plant, weed, water and harvest than in-ground beds.
If you do have a potting shed or greenhouse, make sure that work benches are the correct height to avoid stooping.
You may also want to keep chickens or bees at your allotment. If you do, make sure you can manage their housing easily or ask a fellow plot holder to give you a hand.
If you do inadvertently strain your back a few trips to your local McTimoney chiropractor should be able to help. The McTimoney technique is very precise and gentle and can used by gardeners of all abilities and ages. The McTimoney Chiropractic Association website has a ‘search for a chiropractor’ facility to show you where to find your nearest chiropractor or do call our office on 01491 829211 if you would like a back care leaflet.
Peterborough Chiropractic and Kilimanjaro 21 July 2013Posted by davidghallam in hillwalking, knee pain.
Tags: chiropractic treatment, health, knee pain
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Congratulations to Andy Pearson who completed his charity climb of Kilimanjaro this week.
Andy had chiropractic treatment to help him with some knee pain he was getting in the last stages of his training.
He’s second from the left in the picture.
Emmett Technique 10 December 2012Posted by davidghallam in back pain, Emmett technique, muscle pain, neck pain.
Tags: Emmett technique, knee pain, low back pain, neck pain, shoulder pain
Emmett technique is a gentle body therapy developed by Ross Emmett, an Australian practitioner. It uses light pressure and movement on specific points of the body to relieve muscle tension and restore balance. I did some Emmett training back in 2011 and have been using bits of it ever since as a complement to the McTimoney chiropractic moves I use in clinic.
I have seen some very good results with Emmett: particularly with persistent muscle problems that have failed to respond to other approaches. It’s also very comfortable to receive and has quick results so you can see (and feel) whether it has helped straight away. I have used it to help people with assorted muscular aches and pains including: neck and shoulder pain, low back pain and knee pain. It does not work for everybody but can be remarkably effective when it does.
I was so impressed by the results I was getting I carried on with the training and have now qualified as an Emmett practitioner (December 2012).
I will continue to use the technique in clinic as an adjunct to other therapies and I will also offer it as a standalone technique for those people who just want an Emmett treatment without any chiropractic.
Give the clinic a call if you are interested in this approach. David Hallam
Neuromuscular Reeducation (NMR) 17 November 2012Posted by davidghallam in back pain, muscle pain, neck pain, sport.
Tags: active release technique, back problems, muscle tension, neck pain, trigger point therapy
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What is it?
Neuromuscular Reeducation (NMR) is a soft-tissue technique that offers rapid and lasting relief from the pain and loss of function caused by many of the most common injuries affecting the nerves, muscles, connective tissue and joints. It combines elements of sports massage, trigger point therapy, fascial release and active release techniques.
How many visits to the chiropractor will I need? 17 November 2012Posted by davidghallam in frequently asked questions.
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The aim of every visit to the Peterborough clinic is to get you into the best possible state of alignment, mobility, muscle tension and nerve function achievable that day. Some people see dramatic benefits from a single visit. Others need more.