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How Are You Feeling Today…Aching, Stiffness, Back Pain?

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How did you feel when you woke up this morning? Any aches and pains? Any stiffness? Perhaps you’ve been carrying something heavy recently? Perhaps something that weighs about 70 or 80kg?

Actually, that’s about the same weight as your head, shoulders, arms, rib cage, upper spine and muscles added together. And remarkably, just two vertebrae (L4 and L5…yes, they’ve got numbers) in your lumbar spine are supporting all that weight…18 hours a day…7 days a week…12 months a year!

It’s no wonder you get lower back pain!

your spine and how important it is

Plus, of course, the rest of your hard-working spine has to do lots of other things – allowing you to move and holding you upright, while at the same time protecting your spinal cord.   But that’s not all. Coming out from between those vertebrae and discs are the nerves from your spinal cord, going off to every part of your body, sending messages back to your brain.

Imagine if those nerves get compressed, twisted and knocked about too! You’re going to feel some pain. Should you take a pill or rub in a cream? Remember, any pain-killing medication may reduce the pain for a while, but the underlying cause of the pain remains.

Perhaps now is the time to consider chiropractic care.

You only have one spine. Peforming several vital functions, it’s important to look after it. And at Lagos Health Chiropractic, we can look after it! Come and see us. We’re in the big pink building just across the road from the Lidl supermarket. Or call us on +351 282 768 044.

How to choose the best mattress for your low back pain

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If you’re here in the Algarve on holiday, there’s not much you can do about the hotel bed…but at home, not sleeping on the best mattress can cause, or worsen, lower back pain. Lack of support from your mattress can cause poor sleeping posture, muscle strain and a misaligned spine, which all contribute to pain.

Top Tips To Choose The Best Mattress For Your Back Pain

choosing the best mattress for your back pain

Goldilocks must have found the best mattress, because it felt just right and in no time at all she fell fast asleep.

If you suffer from back pain, the following guidelines should help you choose the best mattress that combines back support with sleep comfort:

  • Understanding the physical components of the mattress. The coils or inner springs of a mattress provide support, with different mattresses varying in the number and arrangement of coils. Padding on top of the mattress comes in many different thicknesses, while mattress depths typically range from 7 to 18 inches. Your eventual choice of mattress should be based on what feels right for you according to your own (and your partner’s) individual preferences.
  • Achieve a balance between back support and comfort. A good mattress should provide support for the natural curves and alignment of the spine. Perhaps Goldilocks got it right with her choice…”it was neither too hard nor too soft. In fact, it felt just right, and in no time at all she fell fast asleep”. While there is little clinical data about mattresses, one study found that medium-to-firm mattresses provide more back pain relief than firm mattresses, because they allow the shoulders and hips to sink in slightly. Sleeping on a mattress that is too firm can cause aches and pains on pressure points.

Be Wary Of So-Called ‘Medical’ Slogans

With a variety of mattresses on the market, choosing the right one can be difficult. Be sceptical regarding claims that a mattress is “orthopaedic” or “medically approved”…there has not been extensive medical research or controlled clinical trials regarding mattresses and low back pain.

Breakfast In Bed?

If, unlike Goldilocks, you wake up one morning aching all over, come and see us at Lagos Health Chiropractic. Alternatively, call us on +351 282 768 044…we can’t offer you a bowl of porridge or cup of tea in bed, but we can offer professional help for your back pain!


Escolhendo o melhor colchão para dôr lombar

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Se está cá de férias no Algarve, não há muito que possa fazer sobre a cama do hotel … mas em casa, dormir no colchão errado pode causar, ou piorar a dôr lombar. A falta de apoio do seu colchão pode causar uma postura péssima para dormir, tensão muscular e uma coluna desalinhada, que provocam dôr.

Com uma variedade de colchões no mercado, escolher o caminho certo pode ser difícil. Seja cético sobre alegações de que um colchão é “ortopédico” ou “medicamente aprovado” … ainda não houve pesquisas médicas ou ensaios clínicos controlados sobre a relação entre colchões e dôr lombar.

Escolhendo o melhor colchão para dôr lombar

Se sofre de dôr nas costas, os seguintes princípios podem ajudá-lo a escolher o melhor colchão que combina o apoio das costas com o conforto no sono:

  • Compreender os componentes físicos do colchão. As bobinas ou molas interiores de um colchão fornecem suporte, variando no número e disposição de bobinas de colchão para colchão. O almofadado em cima do colchão vem em muitas espessuras diferentes, enquanto a altura do colchão varia tipicamente de 7 a 18 polegadas. A sua escolha final do colchão deve ser baseada em no que sente que seria melhor para si (e companheiro) e as vossas preferências individuais.
  • Atingir um equilíbrio entre o apoio de costas e conforto. Um bom colchão deve fornecer suporte para as curvas naturais e alinhamento da coluna vertebral. Embora haja poucos dados clínicos sobre colchões, um estudo descobriu que os colchões não muito firme or rijo fornecem mais alívio da dor nas costas do que os colchões firmes, porque permitem que os ombros e os quadris afundem ligeiramente. Dormir num colchão que é muito rijo pode causar dores nos pontos de pressão.

Se, acordar de manhã com dores no corpo, venha nos visitar em Lagos Health Chiropractic. Como alternativa, ligue para 282 768 044 … não podemos oferecer uma xícara de chá na cama, mas podemos oferecer ajuda para sua dor nas costas!

Top Tips On Posture And How To Prevent Back Pain Infographic

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Long hours of sitting can jeopardize your lumbar spine and can even be felt in the middle-back and neck. Furthermore, you put the surrounding muscles under undue strain, only adding to the pain. Unfortunately, long periods of sitting are becoming more commonplace in today’s computer age.

Posture Infographic from Lagos Health Chiropractic

Top Tips on improving your posture and reducing irritating back and neck pain.

This process begins all too early in life, so maybe it’s time to ask: “How many hours a day do I spend sitting down?” If it’s two or more, perhaps it’s time to get off the sofa and get your spinal alignment checked by a qualified and registered chiropractor.

5 Top Tips On Posture and How To Prevent Back Pain & Neck Pain

1. Adjust your seat so that your feet are flat on the ground or on a foot rest.

2. Sit with your hips higher than your knees and your eyes level with the centre of the computer screen.

3. Relax when sitting in your chair, making sure you have your bottom against the seat back and your shoulder blades are touching the back-rest of the chair.

4. Your arms should be flat and your elbows level with the desk or table you are using. Try to use a seat with arm rests.

5. Don’t sit at the computer for more than 40 minutes. When you take a break, walk around and stretch a little.

Get Checked By Your Chiropractor

If you have back or neck pain, or just feeling a slight twinge, perhaps now is the time to have a comprehensive examination by a trained, qualified and registered Doctor of Chiropractic, who can also advise you on all posture and pain-related issues.

By Dr Wen Oates DC MChiro (Principal Chiropractor at Lagos Health Chiropractic Clinic).


9 Top Tips On How To Stop Back Pain And Feel Better – Lagos Health Chiropractic

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  1. Go and see your chiropractor.
  2. If you have’t got one, ask within your circle of friends for recommendations.
  3. Make the appointment…this first visit may take up to an hour.

    Tips on how to stop back pain

    “My arms ache and my back hurts!”

  4. Until you can get to your appointment, do the following:
  5. Use an ice pack on the area to reduce the pain (20 minutes every hour for a few hours).
  6. Take simple pain medication, such as Paracetamol or Ibuprofen.
  7. Find a comfortable position for sitting or lying down (at night, when sleeping on your back, use a pillow under your knees. When sleeping on your side, place the pillow between your knees).
  8. Keep moving – Try to walk about a little (even if it’s just to the kitchen and back).
  9. Follow your chiropractor’s advice regarding treatment and rehab.

Qualified Chiropractors ARE doctors

You WILL feel better after seeing a Doctor of Chiropractic. Chiropractors have studied and trained for more than four years to become qualified and therefore know more about your bones, joints, spine, muscles and ligaments than most physiotherapists, osteopaths and general medical doctors. Chiropractors are the REAL spine experts. By: Dr Wen Oates DC MChiro. Lagos Health Chiropractic, Algarve, Portugal

Your Spine And How Important It Is – Lagos Health Chiropractic

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Do you have one spine…or several? The answer, of course, is that you only have ONE. And, as it’s in use every minute of every day, it’s vitally important to look after it!

There are five important functions of the spine:

Your spine and how important it is

In the words of that old spine song, “Your hip bone’s connected to your back bone…”

  • Movement: With 24 vertebrae, it’s able to twist and bend. However, because it can move a little in many directions, you can easily injure it.
  • Protection: The vertebrae protect your spinal cord and all the nerves that come from it. As you may know, the spinal cord is the first thing that develops in life and it controls every single organ and function of the body.
  • Posture: The spine holds up upright. Therefore, if it’s crooked, your posture will also be crooked.
  • Support: The vertebrae in the neck support the head, which weighs 9-13lbs (or about 5kg). Lower down, we have just TWO vertebrae in the lower back that support all the weight above, which is about two-thirds of your total body weight.
  • Attachment: Your back and neck muscles attach to your spinal column. If the spine is not straight, the muscles on one side of your body will not be balanced and therefore will stretch to compensate, while the muscles on the other side will shorten. Muscle imbalance pulls the vertebrae out of alignment.

Finally, take a look at yourself in a full-length mirror. If you see that one shoulder is lower than the other, or your pelvis appears twisted, it really is time for a chiropractic check-up.

A Importância Da Sua Coluna – Lagos Health Quiroprático

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Quantas Colunas temos? A resposta, é claro, UMA. E como está em uso a cada minuto de cada dia, é de vital importância cuidar dela!

Existem cinco funções importantes da coluna vertebral:

  • Movimento: Com 24 vértebras, a nossa coluna é capaz de se torcer e dobrar. No entanto, e porque ela se move, pode ser facilmente lesionada.
  • Protecção: As vértebras da coluna vertebral protegem a sua medula espinhal e os nervos que vêm dela. A medula espinhal é a primeira coisa que se desenvolve na vida e controla cada órgão e função do corpo.
  • Postura: A coluna vertebral mantém-se ereta . Se sua coluna estiver torta, sua postura será torta.
  • Suporte: As vértebras no pescoço suportam a coluna que pesa de 5kg. Mais abaixo, temos apenas duas vértebras na parte inferior das costas que suportam todo o peso acima, que é cerca de dois terços do seu peso corporal total.
  • Fixar: Os seus músculos da coluna e do pescoço estão presos à coluna vertebral. Se a coluna não é reta, os músculos de um lado do seu corpo vão se esticar para compensar, enquanto os músculos do outro lado vão encurtar. Desequilíbrio múscular repuxa as vértebras fora do alinhamento.

Finalmente, dê uma olhada em si mesmo num espelho de corpo inteiro. Se você vir que um ombro está mais baixo do que o outro, ou a sua pélvis parece torcida, está na hora para um check-up quiroprático.

Back Pain & Chinese New Year

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After the Christmas and New Year festivities, did you notice that your back was aching a bit more than usual, or you were feeling a bit stiff? Too much sitting about during the holiday probably affected your back muscles and may have put the vertebrae in your spine out of alignment, so it might be a good time to get any back pain checked out by your Chiropractor.

Be Careful, If You’re Off To The Gym

Perhaps you put on a couple of extra kilos over Christmas! Being overweight puts extra stress on your spine and can give you back pain, so you may be considering going to the gym to lose that weight or get fit. If you do, please don’t overdo it…do things gradually and carefully. And if you DO pull a muscle or put your back out, we’re here to help!

Chinese New Year…The Year Of The Rooster

If you came into our clinic during January or February, you may have spotted some chickens…they were for Chinese New Year, celebrated this year (2017) on 28 January. It’s the Year of the Rooster, so if you are 12, 24, 36, 48, 60, 72 or 84 years old, you should wear something red for good luck! People born in a year of the rooster are typically hard working, courageous, talented and healthy, enjoying sports such as hiking and swimming. Plus, they don’t get ill very often…so we may not see you in the chiropractic clinic anytime soon!

Happy Chinese New Year to you and your loved ones.


Dôr Nas Costas e Ano Novo Chinês

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Depois das festividades de Natal e Ano Novo, notou que suas costas doem um pouco mais do que o normal, ou está se sentindo um pouco tenso? Demasiado tempo sentado provavelmente afetou os músculos das costas e pode ter colocado as vértebras da sua coluna fora de alinhamento, então agora pode ser uma boa altura para fazer um check-up com o seu Quiroprático.

Talvez você tenha posto um par de quilos extras no Natal! Ter excesso de peso coloca stress extra na sua coluna vertebral e pode dar-lhe dôr nas costas, então pode estar considerando ir ao ginásio para perder esse peso ou ficar em forma. Se fizer isso, por favor, não exagere … faça as coisas gradualmente e com cuidado. E se fizer uma lesão num músculo ou der um jeito às costas, nós estamos aqui para ajudar!

Se entrar na clínica este mês, pode-se encarar com alguns galos … eles são para comemorar o Ano Novo Chinês, celebrado este ano a 28 de janeiro. É o ano do galo, assim se você tiver 12, 24, 36, 48, 60, 72 ou 84 anos, use algo vermelho para boa sorte! As pessoas nascidas no ano do galo são tipicamente muito trabalhoras, corajosas, talentosas e saudáveis, desfrutando de desportos como caminhadas e natação. E não ficam doentes muito frequentemente, por isso não o veremos na clínica de tão cedo!

Suffering from Golfer’s Elbow or Back Pain? We Can Get You Back On The Fairway

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What are the most common injuries suffered by golfers? Golfer’s Elbow, Back Pain, Carpal Tunnel Syndrome? How do you recognize them and what treatment is available?

Golfer’s Elbow

Golfer’s elbow is inflammation, soreness or pain on the inside of the upper arm near the elbow. Tennis elbow is similar, but on the outside of the upper arm near the elbow. Tennis elbow is actually more common among golfers than golfer’s elbow.

Back Pain

The golf swing (not to mention the hunched-over putting stance) puts great stress on the golfer’s back, so it’s no surprise that back pain is the most common problem for golfers. The discs, ligaments, muscles and  joints can all be affected.

Shoulder Pain

Golfer with golfer's elbow and shoulder pain still trying to get his ball into the hole

“I’ve got Golfer’s Elbow AND shoulder pain…but I still come here every weekend!”

Shoulder pain in a golfer might be caused by several underlying conditions, including rotator cuff tendonitis, an impingement in the rotator cuff, arthritis of the shoulder or instability in the joint.

Carpal Tunnel Syndrome

Carpal Tunnel Syndrome is a repetitive stress disorder that occurs in the nerves of the hands. At its worst, it’s extremely painful and sometimes incapacitating.

DeQuervain’s Tendonitis

DeQuervain’s causes pain in the wrist near the base of the thumb and is caused by inflammation in the tendons that control the thumb.

Proper warm up and stretching is important to reduce the risk of injury while playing. You can download a Golfer’s Exercise Sheet from the Sports Injuries section on our website that will help you avoid injury.

Of course, if you’re concerned about ANY pain, come and see us at Lagos Health Chiropractic. We’ll tell you what’s causing your pain and what can be done to make it go away…whether that’s rest, exercise, a chiropractic adjustment, applying Kinesio taping or just an ice pack! We’re the experts in golfing injuries.

Have you ever experienced any of the conditions mentioned here? If so, we’d like to hear about what you did to relieve the pain…did you go to a chiropractor, an osteopath or a physio…or did you just take some painkilling tablets or rub in a cream? We’d love to hear your thoughts.


Lagos Health Chiropractic Blogs can help ease your Back and Neck Pain in the Algarve, but an actual visit will help even more


Lagos Quiroprático Centro - LQC | Lagos Chiropractic Centre
Praceta João da Costa Reis
Lote 2
Loja 5AD
Tel: +351 282 768 044

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