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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.

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.

 

The Amazing Benefits of Good Posture…And How Chiropractic Can Maintain Them

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Good posture is the position that is attained when the joints are biomechanically sound and able to move in the direction they are designed to and the spine is aligned. Maintaining posture involves learning how to train your body to move and function where the least strain is placed on bones, joints and soft tissues.

A body in equilibrium will attain its alignment and continue proper mobility.

Good Posture Checklist

Training your body to sit upright can be a challenge. Follow this checklist to learn the proper way to sit with good posture:good posture and poor posture when sitting at a desk

  • Keep a straight back, maintaining all three natural curves in the spine
  • Distribute weight evenly on both hips
  • Keep head and neck aligned over shoulders
  • Sit back in a chair – your back should be supported by the seat back

Health Benefits of Good Posture

There are many benefits associated with standing tall or sitting upright, such as a boost in self-esteem and reduced negative mood. Good posture can:

  • Optimize breathing and circulation
  • Maintain bones and joints in correct alignment, so that muscles are used properly and efficiently
  • Decrease stress on soft tissues: ligaments, muscles, tendons and discs
  • Prevent neck or back pain

Remember, if you’re ever troubled by neck or back pain, or have concerns about your muscles and tendons, come and talk to us at Lagos Health Chiropractic – we’re the experts in spine, muscle and joint pain. We’re in the big, pink building by the Lidl roundabout. Find us online or call 282 768 044. 

By the way, if you’ve ever tried to improve your posture in the past, we’d like to hear about your experiences…did you go to a chiropractor for advice, an osteopath or a physio…or did you just read a book about it or see something online? We’d love to hear your thoughts.

 

Basics of Spinal Anatomy…and why you might get back pain!

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Look first at your lifestyle! Perhaps it’s no wonder you sometimes feel a twinge!

Your spine is an intricate structure of bones, ligaments, tendons, muscles and highly sensitive nerve roots that provide you with four main benefits:

  • Protection – for the spinal cord and nerve roots to safely relay messages between your brain and the rest of your body.
  • Shock Absorption – accepting jolts and stresses as you move about.
  • Flexibility – especially in the lower back and neck, allowing you to bend and twist.
  • Strength – provided by the bones, discs, muscles and connective tissue that allow you to stand upright and move about with precision.

Top to Bottom

back pain image of cervical spine, thoracic spine, lumbar spine

Your very important spine…from top to bottom. It’s no wonder you sometimes feel a bit of a twinge!

Let’s start at the top – the cervical spine supports the weight of your head and protects the nerves that run between your brain and the rest of your body. Your neck has seven vertebral bones that get smaller – and provide more rotation – as they get closer to the base of the skull.

The vertebrae in the upper back are attached to the rib cage and make up the thoracic spine, providing stability, structural support and protection for the heart and lungs.

Moving down to the lower back, the lumbar spine carries the most load with the least structural support, so this is the most likely area of the spine to wear out or sustain an injury.

Remember, if you are suffering with any kind of neck or back pain, get it correctly evaluated by a trained and qualified Doctor of Chiropractic. Call +351 282 768 044 or check our www.lagos-health.com website. You can also find us on Facebook and Twitter.

 

Mum Was Right…Sit Up Straight As It Helps Prevent All Sorts Of Things

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Remember when you were little, your mum was always telling you to “sit up straight”? As usual, mum was probably right, as research in America recently warned that bad things can happen to your body if you sit for too long.

High Blood Pressure

Prolonged sitting has been linked to high blood pressure and elevated cholesterol, and people with the most sedentary lifestyles are more than twice as likely to have cardiovascular disease than those with the least.

Dr Wen Oates DC MChiro of Lagos Health Chiropractic & Wellness Clinic in Portugal says, “If most of your sitting occurs at a desk, craning your neck forward towards the keyboard, or tilting your head to cradle a phone while typing, can strain the cervical vertebrae and lead to instabilities”.

Think Twice Before Stretching For That Cuppa

“Furthermore, spines that don’t move become inflexible and susceptible to damage in everyday activities, like reaching for a cup of tea or bending down to tie up shoelaces. When we move around”, says Dr Wen, “the soft discs between the vertebrae expand and contract like sponges, soaking up fresh blood and nutrients. When we sit for a long time, those soft discs are squashed unevenly and lose their sponginess”.

Always Listen To Your Mum…And Dr Wen!

So what can we do? Dr Wen suggests sitting on something wobbly (like one of those big fitness balls), or a backless stool to force your core muscles to work. “If you’re sitting in your home office, try not to lean forward, keep your shoulders relaxed, asit up straight to avoid back pain and other problemsnd keep your arms close to your sides with your elbows bent at about 90 degrees. Ensure your lower back is supported by your chair or use a rolled up towel to do the same job. But don’t sit for too long – stand up every half hour or so and walk about”.

If you’d like to find out more about chiropractic care for you or members of your family, look at our other website pages. You can also follow us on Facebook and Twitter.

 

Nancy’s boots were made for walking…and posture

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Walking is for people of any age, as it can be done anytime and anywhere…and with minimal risk to injury. All you need are comfy walking shoes (or boots) and perhaps a sense of adventure!

It’s an activity that can be built into daily routines, whatever your age or level of fitness.  Just 30 minutes brisk walking a day can help you to maintain and improve your health. It strengthens your body and helps position the spine in the natural shape it was designed for – being upright. Research has also shown that walking can reduce the risk of heart disease and strokes, lower blood pressure and cholesterol, and even relieve tension and stress.

Start Slowly

Of course, it can be challenging to make regular walking part of your lifestyle, so start slowly and try to build a walking regime gradually.  To get the best health benefits, it needs to be moderate-intensity aerobic activity (a bit faster than a stroll), where you can speak, but not SING, the words to your favourite song (plus, of course, singing out loud in public can look and sound a bit strange!).

All together now…”You keep saying you’ve got something for me”

These boots are made for walking'...plus helping your posture and keeping fitSo Perhaps Nancy WAS Right…These Boots Are Made For Walkin’!

If you’re up and about early, you may well spot Lagos Health’s Clinic Director Geoff ‘power-walking’ to the beat of his favourite hits from the 60’s, 70’s and 80’s on the cobbled promenade by Lagos Marina! If you DO hear him singing, please tell him to stop…because he really can’t sing that well!!!

If you live in, or are holidaying in Portugal, follow this link to make an appointment.

 

Does Inactivity Promote Brittle Bones?

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A benefit of exercise that becomes increasingly important with age is its impact on your bones. Research suggests that as mobility decreased over time, modern humans developed increasingly lighter, more brittle bones.

As reported by Times of India: “The study of the bones of hundreds of humans who lived during the past 33,000 years in Europe sheds light on a monumental change that has left modern humans susceptible to osteoporosis, a condition marked by brittle and thinning bones.

At the root of the finding is the knowledge that putting bones under the ‘stress’ of walking, lifting and running leads them to pack on more calcium and grow stronger.

walking is good exercise...and it can build strong bones‘By analyzing many arm and leg bone samples from throughout that time span, we found that European humans’ bones gradually grew weaker as they developed and adopted agriculture and settled down to a more sedentary lifestyle,’ said Christopher Ruff from the Johns Hopkins University’s School of Medicine.”

So Keep Fit

If you want strong and healthy bones, weight-bearing exercises should be a regular part of your fitness routine. Bone-building is a dynamic process, and you need to exert enough force on your bones to stimulate the osteoblasts to build new bone.

Further, bone is living tissue that requires regular physical activity in order to renew and rebuild itself, so exercise needs to be a lifelong commitment. As you build more muscle, and make the muscle that you already have stronger, you automatically put more constant pressure on your bones.

Find Out More

If you live in or near Lagos, or are in the Algarve on holiday, and you would like more information on the advantages of exercise and chiropractic care, please contact Lagos Health Chiropractic Clinic to arrange an appointment.

Hip degenerative joint disease (DJD)

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DJD is a common cause of hip pain that affects thousands of people. This condition can result in a reduced quality of life and less active lifestyle. There are different types of DJD that may cause hip pain. Read on to find out more:

  • Osteoarthritis (OA) also called “wear-and-tear arthritis,” in which cartilage wears down over time
  • Post-traumatic arthritis, which results from a severe fracture or dislocation of the hip
  • Rheumatoid arthritis (RA), an inflammatory arthritis of the joints
  • Avascular necrosis (AVN), a condition where the “ball” or femoral head has lost a healthy supply of blood flow causing the bone to die and the femoral head to become misshapen
  • Hip dysplasia, a condition where bones around the hip did not form properly, which may cause
    misalignment of the hip joint.

What causes degenerative joint disease?degenerative joint disease and hip pain...and how chiropractic care could help

  • A previous hip injury
  • Repetitive strain on the hip
  • Improper joint alignment
  • Being overweight
  • Exercise or sports-generated stress placed on the hip joint.

What are the symptoms?

The most common symptom of DJD of the hip is pain which may occur in four places:

  • Groin
  • Outside the hip
  • Lower area of the back
  • Thigh to the knee (or below).

Pain from the hip is commonly mistaken for back pain, and may be treated as such until the diagnosis of DJD is made.

What causes the pain?

DJD of the hip is a loss of cartilage, or lining, of the hip joint. The cartilage serves as a cushion and allows for smooth movement of the hip.

When the cartilage wears away, the ball-and-socket bones touch creating bone-on-bone contact. This contact creates pain from rubbing together, swelling, and stiffness.

If you think you may be suffering from one or several of these symptoms please do not hesitate to contact us at Lagos Health Chiropractic Clinic to discuss treatment options.

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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