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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!

 

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).

 

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.

 

Is Poor Posture Causing Your Back Pain? Here’s What You Can Do About It

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Having good posture (head up, shoulders back) looks amazing, but good posture also plays a key role in your spinal health, helping to prevent back and neck pain.

The following are warning signs of poor posture:

  • Back pain that is worse at certain times of the day
  • Pain that starts in the neck and moves downwards into the upper and lower back
  • Pain that goes away after changing sitting or standing positions
  • Back pain that comes and goes for months

Variations in posture, forward head posture, poor posture, kyphosis of the spine

Everyday activities

It’s easy to forget about good posture when you’re on your smartphone or on the go, but try to use these times to notice when certain postures and back pain episodes coincide.

Sit with support

The act of sitting requires an incredible amount of muscular effort to keep the body erect, so a good sitting posture is important. For example, don’t sit on the edge of your chair and lean towards your computer…sit back and utilise the chair’s back support.

Keep moving

Maintaining a static position for more than twenty minutes is tough on the back, so by simply changing position or stretching, the tissue elasticity needed to protect your joints can be restored and any associated discomfort reduced.


Have you ever experienced any of the problems mentioned h
ere? If so, we’d like to hear about what you did to relieve the pain or discomfort…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 can ease your Back and Neck Pain in the Algarve

PREMIER CHIROPRACTIC & WELLNESS CLINIC IN THE ALGARVE

Lagos Quiroprático Centro - LQC | Lagos Chiropractic Centre
Praceta João da Costa Reis
Lote 2
Loja 5AD
Lagos
Portugal
Email: quiropraticalagos@gmail.com
Tel: +351 282 768 044

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