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34 Fitzwilliam Street Upper, Dublin 2, D02 T207
info@dublincitychiropractic.ie
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Posts Tagged ‘chiropractic’

Chiropractic Pregnancy Treatment

Pregnant Women regularly benefit, getting great results from Chiropractic Treatment & Care.

It surprises people who’ve never seen a chiropractor before, that we are utilised by pregnant women throughout their pregnancy and often long after.

Not only for help with staying pain free and comfortable through all developing trimesters but also to help with an easier birthing process & recovery.

Its estimated that up to 50% of women will experience back pain through labor with 75% suffering with back pain through the delivery. (1-3)

The changes and challenges the mothers body goes through as it develops are truly incredible. Problems can arise when the biomechanical changes created meet barriers of restriction or tension to this increasing change.

For example as the pelvis rotates forward with the growing weight of the baby and growing bump any underlying tension of resistance in the lower back could be agitated. This is a common area and an area associated with the sciatic nerve and leg issues, which is a common problem through pregnancy.

Often the issues that are experienced through pregnancy are historic and underlying which exacerbate through the pregnancy. Now usually where these women may usually rely on medications to help, they now don’t have that option. Also becoming acutely aware about the effects of what medications can do to the growing baby.

Whats fantastic is the research backs this up!! Women who receive chiropractic care through their pregnancy have been shown to have a higher chance of a successful natural birth.(4)

Its from my experience as well they recover much quicker without complication following the the whole process as the body resets physically and hormonally following the birth.

Chiropractic treatment Pregnancy

Make you appointment today and find out for yourself

1. Phillips C.J., Meyer J.J. Chiropractic care, including craniosacral therapy, during pregnancy: a static-group comparison of obstetric interventions during labor and delivery. J Manipulative Physiol Ther. 1995;18(8):525–529. 

2. Diakow P.R.P., Gadsby T.A., Gadsby J.B., Gleddie J.G., Leprich D.J., Scales A.M. Back pain during pregnancy and labor. J Manipulative Physiol Ther. 1991;14(2):116–118. 

3. Berg G., Hammer M., Moller-Nielsen J., Linden U., Thorblad J. Low back pain in pregnancy. Obstet Gynecol. 1988;71:71–75

4. Vallone S. The role of chiropractic in pregnancy. ICA Int Rev Chiropr. 2002:47–51

Headaches Migraines a Chiropractic Guide

Headaches are one of the most common conditions we treat in Clinic, with exceptional results

Accoording to the World Health Organisation (WHO) Over 50% of the population suffer with migraines with a great percentage suffering with persistant frequent headaches.

Most people will reply on over the counter medication to try and manage the symptoms, then potentially consult their GP or a consultant where scans and more medication changes nothing.

At Dublin City Chiropractic we try and analyse using a multi factored approach to this complicated issue to create positive effects to areas that can be identified as a contributor.

Book Online today and make your first appointment

Advanced Chiro Core

5 New Advanced Core Exercises

5 Advanced Core Exercises –

Only to be done when recommended by your chiropractor. These positions are advanced with the potential to aggravate any underlying issue or effect your recovery. Do not try until you have mastered the beginner core exercises.

  • 1) Plank Taps & Plank Rolls – Each can be done for 30seconds- 1minute, control the movement, contract the core.
  • 2) Extension Superman – Lift chest arm and head with legs at the top end squeeze for 2-5seconds, should be slow and controlled not jarring.
  • 3) Bear Walk – On toes and hands with knees up, straight back and spine – move forward and back a few steps with control & keeping height in the back.
  • 4) Plank Walks- From a plank position walk the hands in towards the feet whilst hinging the hips, loading the gluts and hamstrings not your low back. (hinge)
  • 5) Boat Pose – 10seconds Holds, tall and long through your low back with chest high, keep the back engaged and not rounded in this pose

You can see all earlier exercises HERE.

Best Core Exercises

5 Daily Beginner Core Strengthening Exercises to help Back Pain

Beginner Core Exercises

These should only be done once recovery and pain control has been underway and the initial mobility exercises have been done for a few weeks.

  • Plank – Aiming for a one minute hold – this can be build up in 20second holds.
  • Side Plank – Again aiming on a minute per side but can be build up in 20second holds
  • Superman – Strong table top back position use the arm and leg as counter weights, bracing the core and concentrating on a stable pelvis and truck – hold for 60 seconds
  • Dead Bug – Flatten the low back on the floor brace the core and smoothly move the arm and leg whilst keeping the low back flat against the floor – hold 60 seconds
  • Gluteus Raise – Raising the hips up with the feet flat and knees at 90degrees. Aiming to get good buttock contraction – move for 60seconds

See the mobility exercises for low back, mid back and neck

See the foundation lessons on how to breath, brace and pivot.

Upper Back & Shoulder Exercises

5 Simple Upper back, Shoulder and Shoulder Blade Exercises

5 Easy Daily Stretches

Fantastic Daily Exercises to help with upper back shoulder, neck, headaches pain, stiffness and tension.

Always pull into stiffness or tension be cautious and never pull into pain. Go at your own tolerance and build up!


1) Latissimus Stretch – Hold for 10seconds repeat 3times, twice daily

2) Thoracic Spine Rotation- Mobilise and rotate slowly up and down for up to 30seconds

3) Foam Roller Extension – Once a day for 1-3minutes. Go slow and start in the mid back roll up to the shoulders raising the hips and never roll your low back.

4) Brugger Break – Hold for 10seconds and can be repeated through the day. Fantastic for office workers sitting at a computer.

5) Pectoralis Stretch- Hold for 8-10seconds and Repeat three times on each side. Use a door frame of wall to create leverage.

If you’ve any questions please contact info@dublincitychiorpractic.ie

Click the link for further information on breathing, bracing, hinging and for Neck Stretching

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.

Exercise Two

Repeat the hinge movement smoothly and safely as far as you’re able to pivot through pain free. Keep the back straight and put the movement through the buttocks and hamstrings. If you’ve very tight hamstrings don’t lock the knees, have a soft slight bend to them.

You can do three sets of 8-12 repetitions dependent on personal comfort levels.

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. Practise breathing through your nose and exhaling through your mouth.

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 or 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

Inhale through the nose and exhale through the mouth!

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.

Day to Day also try and practise nasal breathing as much as possible!

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.

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.

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.

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