Blog


Dealing With Stress

7 Easy Steps to Help With Stress During COVID19.

2minute video going through the 7 Easy Techniques

Daily Habits to help try and manage your stress levels;

  • Eat Healthy- whole healthy food, avoid sugar and trans fats,
  • Exercise- thirty minutes high intensity daily,
  • Breath- abdominal breathing pattern and 478technique,
  • Mental Health- Speak, Journal & Meditate to deal with your deep fears,
  • Sunlight- Exposure your skin to the mid day sunshine, increase your vitamin D,
  • Screens and technology- Get away from social media, screens and technology,
  • Sleep Routines- Monitor sleep quality and quantity have good nighttime routines.


Neck & Shoulder Exercises

5 Great Stretches for neck pain, shoulder tension & headaches

Complete each exercises daily and hold for 20-30 seconds per exercise and complete 3 to 4 times a day.

You should feel comfortable and tension through these exercises but no pain. Stretching is great at maintaining spinal health if you are experiencing pain whilst doing these exercises this please consult your chiropractor.

Book your learn how to breath, brace and hinge as a foundation to exercise.


Low Back Pain Exercises

Fantastic Chiropractic Low Back Pain Exercises

In conjunction with your chiropractic treatment these are fantastic to help maintain a healthy spine!

The Cobra Back Extension – hold for 10seconds and repeat 3time, this can be done 2-4times a day
The Cat Camel Mobilisation – complete slowly move up and down for 30seconds, this can be repeated 2-3 x a day

These exercises are only to be done in conjunction with your chiropractic treatment and when advised by your chiropractor. Complete daily and each can be done frequently to be reduce tension and pain in the low back.

You’re in control of them so take them slow and easy.

Learn the foundations first how to breath, brace and hinge.


Hip Hinging & Lifting

How to lift and protect your lower back….

Avoid straining your low back!

An extremely common scenario is lifting or bending to pick something up, putting socks on, getting something from a cupboard then BOOOM a big excruciating back spasm.

Bending is the process of flexing through the lumbar spine, taking it away from its strong, healthier position, which in the low back we call a lordosis and is a tall soft inner arch.

Problems arise when your lumbar spine becomes unhealthy and dysfunctional, allowing the the perpendicular forces move against the longitudinal gravity and weight bearing structures creating a shearing movement error and subsequent inflammatory reaction.

How to bend correctly & support your low back

Its all about keeping support and height in the soft inner lumbar curve (lordosis). We’ve previously learnt how to breath and how to brace, good lifting technique requires these two elements.

safe spinal lifting

Bending should come through the legs hips and pelvis, creating a deep hinge at the hips which will protect the lower spine. A deep breath and abdominal bracing should be held through the movement

note- if its too heavy get assistance, avoid first thing in AM, make sure you’re feeling good and warmed up.

Exercise One;

  • Get a long hard stick like a broom, stick or mop,
  • Initially stand tall and straight,
  • Then hold the pole behind you centrally over your spine with a hand behind the head and the other hand down to wards your bottom,
  • Take a deep breath and brace the core,
  • Then Pivot through the hips whilst keeping the stick flat to your spine

You should be trying to use your pelvic and legs, sitting deep, to primarily drive this movement and not your low back.


Abdominal Bracing & Core Control

How to brace and contract for stability and strength in your spine

Previously we have learnt how to breath correctly and control are breathing cycle. Now we will learn how to start controlling and activating our core control to help create spinal stability.

Abdominal Core Control / Bracing

Your Core is made of up of a series of muscle groups surrounding and helping to control your trunk. spine & posture. The main areas being your diaphragm, abdominals, spinal and pelvic floor each area made of superficial and deeper muscle groups.

Connecting With Your Core

  • Lie on your back with knees bent, pelvis and low back tucked back to the ground,
  • Place your hands, flat palm down, below your belly button and above your trouser line — this is your target area of contraction,
  • Initially start your controlled deep breathing cycle – trying to fill the stomach,
  • At the peak of your inhale try and contract your lower abdominal muscle group where your hands are placed, hold for a couple of seconds and release the contraction and breath out,
  • Once you start being able to more comfortable with this you can try and hold the contraction through the entire breath cycle

Practise daily for a couple of minutes

note- once you are bracing correctly there should be very minimal impact on your breathing from the lower abdominal contraction

References

  1. Juker, D. et al. Quantitative intramuscular myoelectric activity of lumbar portions of psoas and the abdominal wall during a wide variety of tasks.  Medicine and Science in Sports and Exercise, 30 (2): 301-310.
  2. McGill, S. Low Back Disorders: Evidence Based Prevention and Rehabilitation. 2002. Human Kinetics Publishers.


Breathing & Chiropractic

Bad Back – Bad Breathing

chiropractic importance breathing
learn to breath

From the moment we are born until we take our last breath…..how much time do you take to think about breathing?

Pulmonary Oxygenation in your lungs is a key component of life, health & wellbeing. This should be done normally through diaphragmatic (belly) breathing. During this blood oxygenation, digestive organ stimulation, and normal blood flow & tissue nutrition is achieved.

Chiropractic patients with chronic pain, hyperalgesia, muscular tension, sitting ergonomics, postural disturbance, thoracic & rib issues classically costochondritis have common breathing pattern disturbances which utilise the upper chest and shoulders. Negatively effecting the diaphragmatic musculature and making accessory breathing muscles work harder – adding to tension in the shoulders, upper back, neck & jaw.

Chest breathing is also a key component of our flight or flight sympathetic stress response & a hallmark of hyperarousal. Which is why as times of peak stress we can hyperventilate and a sign often associated with panic or anxiety attacks.

We take diaphragmatic breathing into account during spinal rehabilitation as it a as it helps create healthier movement patterns, to develop normal movement & strength from. Which will help the process of healing, stress and wellbeing.

Breathing Exercise One;

Lying on the ground body relaxed pelvis and low back comfortably tucked back to the floor. Place your hands below your your rib cage and above your belly button (as shown below). Aim to breath into your abdomen/stomach area. Advancement of this is to start tilting your pelvis back and forward whilst concentrating on your smooth even full breath.

normal breathing pattern

Exercise Two;

Abdominal Breathing Pattern Training

A continuation from the above exercise is to start following a set pattern to control the diaphragm, volume and rate of breathing. Its an extremely good when anxious or stressed to reduce sympathetic stress and bring you into a more parasympathetic state. The change this can create an incredible lowering of your heart rate..

Take your time with this the aim is to be controlled and relaxed. Even starting to do this 1/2 times a day for a few minutes can create physiological body changes.

When mastered, this can then be done in sitting, standing or normal day to day activities

Remember we are breathing to mobilise the rib cage and reduce physical tension throughout the body, promoting mental/emotional relaxation, deeper sleep, improved energy levels, and decreased levels of stress.

References

  1. Koelbaek-Johansen M, Graven-Nielsen T, Olesen AS, Arendt-Nielsen L. Generalised muscular hyperalgesia in chronic whiplash syndrome. Pain 1999; 83:229-234.
  2. Sterling M, Treleaven J, Edwards S, et al. Pressure pain thresholds in chronic whiplash associated disorder: Further evidence of altered central pain processing. J Musculoskeletal Pain 2002;10:69-81.
  3. Chaitow L. Fibromyalgia and Muscle Pain. New York: Harper Collins, 1995.
  4. Upledger J. Craniosacral Therapy II: Beyond the Dura. Seattle, Wash.: Eastland Press, 1987.
  5. Farhi D. The Breathing Book. New York: Henry Holt, 1996.


COVID-19 Clinic Policy

To ensure the safety and health of our staff and patients during the Coronavirus outbreak is our main priority.

We’ve implemented some precautionary measures or the foreseeable future.

We’ve firstly increased hygiene standards with table, equipment, handles and public contact points being sterilised regularly throughout the day.

For patients attending during this time;

  • Feel free to thoroughly wash your hand on arrival, we’ve medical grade hand wash available.
  • Use the hand sanitiser distributed throughout the clinic.
  • A no hand shake policy for now.
  • We have a large clinic, please try to maintain social distancing.
  • Cover your mouth and nose into your arm when sneezing or coughing.
  • If you wish to pay over the phone or online this facility is now active.

As the policy from the HSE recommendations please if you’re experiencing any of the symptoms associated with COVID-19 (cough, shortness of breath or high temperature) or anyone in close contact with you has these symptoms, please let us know so we can cancel your appointment for now & self isolate.

We strongly believe that staying open is, currently, extremely important. If we can alleviate any pressure from GP clinics, A&E and the HSE at this time, in a extremely low risk setting, then this is our priority.

  • Our Practitioners will now be also wearing medical grade gloves & face masks – minimising their and your exposure.

Thank you for your understanding at this time and please let us know if you have any further questions by contacting us at info@dublincitychiropractic.ie


Chiropractic – Yoga – Pilates

Now more then ever, everyone seems to be a health expert offering all sorts of varying advise, from your beauty blogger, personal trainer, massage therapist, physical therapist, office colleague, yoga and pilates instructor.

Its a minefield of misinformation and often confusing. Unfortunately this often leads to improper management of conditions which longer term can be detrimental.

Chiropractors are the leaders of Spinal health care, whos specific medical training gives an unrivaled level of education. With a minimum of 4/5years full time higher level masters educations. Ensuring world class standards in treatment.

This is the reason there isn’t many chiropractors, especially in Ireland, as the barrier to entry is of such a high standard and there being no training courses available in Ireland.

Comparatively training and education standards of your massage, physical therapists, yoga or pilates instructors is at a minimum a 12week part time course at a cost of under 2000euro. Which is why there’s been such an influx in these sectors over the years.

Its important to understand this difference as well as the limitations of this as it could be crucial to your short term comfort and long term spinal health.

Generally speaking;

Yoga = Stretch Exercise,

Pilates = Strengthen Exercise,

Massage/Physical Therapy = Muscular

None of these modalities will specifically fix your underlying spinal/back issue. Whilst they are recommended strategies to help exercise and maintain good spinal health. Opposed to the idea that they are in anyway changing a back problem.

If you’re thinking of making an appointment then please don’t hesitate to contact us at info@dublincitychiropractic.ie or make an appointment using our online booking system.


Pain Free – Help Your Healing!

“We’re here to help you through every stage of your recovery from pain to full health and wellness.”

Most patients attending the clinic for the first time, is due to their levels of inflammatory irritation progressing to increasing symptom levels that have started to effect their everyday life, resulting in a chronic disorder.

During your primary stages of your chiropractic care there are some simple rules to follow to help aid with your recovery whilst minimising aggravation;

  1. move – often, with safety and awareness and as frequently as comfortable🚷. Avoid unnecessary or heavy lifting.
  2. posture – keep the spine long in its neutral three curve position when possible. No slouching, keep the head tall and low back supported. This may mean laying on the sofa or sitting in a more supported seat.
  3. ice &then heat – using an ice pack, or bag of peas which when possible can be used 4-6 times a day for up-to 10minutes with at least an hour between sessions. If the time allows this can be followed up by heat for up to 10minutes directly after the ice. 🥶
  4. sleep – our bodies need time to rest and heal this is mainly done whilst asleep, aim for over 8hours and nap 😴.
  5. hydrate&eat – your body is in a state of stress and recovery, it needs good nutrition.

Whilst medication can effect the levels of pain in the short term, it is not resolving the problem. This longer term can add to the continued negative progression of back complaints. If taking medication be careful of this false positive.

Inflammation and pain are a side effect from an underlying problem which your body is reacting too. This is why your chiropractic treatment plan has been recommended specifically for you, so we can resolve the longer term causes.

6. Please follow the recommendations and treatment as advised from your chiropractor, this is what has been proven to get you the best results from your chiropractic treatment.


Beds, Pillows & Back Pain!

I’ve changed my mattress and I still have back pain??

One of the constant most common questions with new patients is what mattress is best for the back and back pain.

Simply as firm as comfortable is the answer.

The bigger answer to the question though is a good back + a good mattress = perfect solution.

When we were young healthy and vibrant it didn’t matter where how or what we slept on.

Pain or stiffness at night or in the morning when waking it an extremely common symptom of a progressed bad back, which confuses people.

At night we need to have the ability to relax and rest as well as move with rotation whilst horizontal. Characteristics an unhealthy spine is incapable of.

What is important to realise whilst a better mattress is a positive change it isn’t going to fix the underlying problem that have usually taken years to develop.

Pillows and Positions

A pillow supporting and keeping the neck in a straight neutral position through the length of the night.

Side or back sleeping is advisable whilst trying to avoid front sleeping.

Side sleepers will generally require more pillow height then back sleepers.