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Does Inactivity Promote Brittle Bones?

brittle bones, chiropractic, health and wellness, Lagos Health Chiropractic - Back Pain, leg pain, neck pain, posture, walking No Comments »

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.

Can I exercise with my back and neck pain?

chiropractic, health and wellness, Lagos Health Chiropractic - Back Pain, neck pain, posture No Comments »

The use of some type of physical therapy or exercise is integral to almost all forms of back and neck pain treatment. Sometimes physical therapy and exercise are the first lines of treatment, other times it may help manage chronic pain, or provide rehabilitation after surgery. But did you know that both gentle exercise and physical therapy play a vital role in relieving pain?

Physical therapy and exercise are perhaps the most mainstream of all non-surgical treatments for back pain and neck pain. And unlike other treatments (medication, injections, etc.), physical therapy can also help prevent and/or lessen future recurrences of back pain or neck pain. Below are a few steps you can take to get pain relief from incorporating physical therapy or another kind of exercise into your routine.

  1. Find the right type of help.

Depending on your condition, you may need a healthcare professional to help you develop an appropriate list of activities to engage in and to avoid, as well as to develop and instruct you on an appropriate exercise program.

Several different types of health professionals may provide physical therapy, including physical therapists, chiropractors, and physical medicine and rehabilitation physicians.

  1. Alleviate the acute pain before you begin to exercise.

When you’re in a lot of pain, the thought of active rehabilitation and exercise can be pretty daunting. one or a combination of the following passive pain-relieving techniques (modalities) may be used:

    Electrical stimulation (e.g. TENS units)
    Heat and/or cold therapy
    Ultrasound
    Massage therapy
    Manual manipulation

Other treatments may also be needed to sufficiently reduce your pain. All of the above therapies are designed with one goal in mind: providing enough pain relief to help you progress to an active exercise program.

  1. Get others in your camp.

The common belief is that to heal back problems, those who experience pain should refrain from physical activity. Consequently, many of your friends or family may encourage you to rest if the exercise is causing you to struggle. By explaining ahead of time, they can understand how active rehabilitation is best for managing your condition. If you want support or help, you can also ask them to join you or encourage you during your exercises.

This type of plan is encouraged here at Lagos Health Chiropractic clinic, as soon as the problem is under control, movement and exercise is encouraged and we will show you how and what to do for your particular case.

Any questions, or to book a consultation, please contact Lagos Health Chiropractic on +351 282 768 044.

Discomfort from Text Neck is nothing to LOL about

chiropractic, health and wellness, Lagos Health Chiropractic - Back Pain, neck pain, posture, text neck No Comments »

Reading and sending text messages and emails on a mobile device all require an awkward downward tilt of the head for extended periods of time. This can lead to a condition that popular and medical media are calling TEXT NECK.

Heavy Burden

The human head weighs about the same as a tenpin bowling ball at about 5 kg (12lbs). But as the neck bends forward and down, the weight on the cervical spine begins to increase. At a 15-degree angle, this weight is about two bowling balls (12kg or 27lbs) and at 45 degrees it’s almost four balls (22kg or 49lbs).

text neck and how to avoid neck painThat’s the burden that comes with staring down at a smartphone. Over time, this poor posture  can lead to severe neck and upper back pain, as well as choking the nerves of the neck leading to tingling in the fingers. It could also lead to degeneration of the spine and perhaps surgery.

And It’s Becoming More Common

Smartphone users spend, on average, two to four hours a day hunched over reading e-mails, sending texts or checking social media sites. That’s 700 to 1,400 hours a year that people are putting stress on their spines. And for teenagers, it’s worse – they are spending an additional 5,000 hours in this position!

“It’s extremely common.” says Dr Wen Oates of Lagos Health Chiropractic. “Just look around you – everyone has their head down…on the street, in restaurants and at home.”

Not Just Youngsters

“But now, it isn’t only young people.” says Dr Oates. “The older, retired generation are sitting up in bed at night reading their Kindle or tablet for several hours. In recent months, I’ve seen more and more patients complaining of neck and shoulder pain that has developed solely from prolonged, late-night ‘mobile-technology’ reading”.

Some Good Advice

“Be aware of the position of your head. Instead of bending your neck, try to look down at your device with your eyes, or try holding the screen close to eye level. To relieve pain, exercise your neck muscles and improve the range of movement of your neck, you can try gently moving your head to its end-range up and down, turning left and right, and bending side to side a few times every day.

Continue to enjoy your smartphone and tablet…just make sure your head is upright!”

Why have I got neck and back pain…and can a chiropractor help me?

chiropractic, health and wellness, help for neck and back pain, neck pain, posture, spine No Comments »

Did you know that more than 2 hours’ of continuous sitting is considered a mild spinal strain? Long hours of sitting still can jeopardize your lumbar spine and can even be felt in the middle-back and neck. You feel neck pain and back pain as a result of the curves in your spine straightening, which, over time, deform and damage the ligaments and discs in your spine that are meant for support.

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 and are linked to increased back and neck pain.

Get Off The Sofa

This process begins all too early in life. So maybe it’s time to ask: “How many hours a day do I spend sitting?” Back pain usually strikes well after the problem first began. So, is it time for you to get off the sofa and get your spinal alignment checked by a qualified and registered chiropractor?

lagos health chiropractic can treat neck pain and back pain from poor sitting position

How to avoid neck pain and back pain

In the meantime, here are some things to think about:

  • You should adjust your seat so that your feet are flat on the ground or on a foot rest.
  • You should be sitting with your hips higher than your knees and your eyes level with the centre of the computer screen.
  • Relax when sitting into your chair, making sure you have your bottom against the seat back and your shoulder blades are touching the back-rest of the chair.
  • 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.
  • Make sure you take regular breaks. Never sit at the computer for more than 40 minutes. When you take a break, walk around and stretch a little.

Get Checked Out

If you have back or neck pain, or are just feeling a slight twinge somewhere, perhaps now is the time to have a comprehensive examination by our Principal Chiropractor at Lagos Health – we promise to advise you on all posture and pain-related issues. Find us online and follow us on Facebook and Twitter…but don’t spend more than two hours at a time doing it!

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

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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