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

Supplements for Pain & Healing

Supplements can be beneficial, to aid the body in healing, reducing pain and optimising health!

We know that a healthy, nutritious, varied diet is essential to good health. We want to give our bodies all the building blocks it needs to heal, grow and repair.

However modern farming, agriculture, food manufacturing & processing can lead to use becoming suboptimal or deficient in some important areas.

+Vitamin D3 & K2

Skin exposure to direct sunlight of high UV values is what naturally boosts are D3 production. With climate, clothing and indoor living more common then ever, this is having an effect on our natural levels.

It generally supports immune & muscle function, helps calcium absorption & vascular health.

Vitamin D has been shown to influence dozens of conditions, including: Muscle Pain, Cancer, Hypertension, Heart Disease, Obesity, Rheumatoid Arthritis, Diabetes, Osteoporosis, Multiple Sclerosis, Crohn’s, IBS, Flu, Dementia, Eczema and Psoriasis, Cancer, Infertility, Asthma, CF, Migraines,
& Depression.

Dosage of 5000 IU is the safe upper limit according to the Institute of Medicine (IOM). Make sure not to take more than that without consulting with a health professional. You can get oral sprays for this.

+Vitamin C (ascorbic acid)

Citrus fruits are synonymous with vitamin C.

Its a Powerful Antioxidant – participates in immune function, wound healing, fatty acid metabolism, neurotransmitter production, and blood vessel formation, as well as other key processes and pathways.

The recommended daily amount of vitamin C for adult men is 90 milligrams and for adult women is 75 milligrams. There is increasing evidence however supporting the increase the RDA for vitamin C to 200 milligrams per day for adults

+Omega Fatty Acids

Ideal ratios of Omega6:Omega3 is 4:1 western diets have massively outweighed Omega 6 into ratios more like 10-15 times what is ideal. Omega 6 is found heavily in processed margarines & vegetable seed oils & Omega 3 in healthy fish oils, chia seeds & walnuts!

Omega three has been shown to help;

  • Improving heart health: increase HDL,
  • Supporting mental health: reduce symptoms of depression, schizophrenia and bipolar disorder,
  • Reducing weight and waist size: help weight management,
  • Decreasing liver fat
  • Supporting infant brain development
  • Fighting inflammation: are anti-inflammatory
  • Preventing dementia: slower decline in brain function & improve memory in old age
  • Promoting bone health: People with higher omega-3 intake and blood levels tend to have better bone mineral density
  • Preventing asthma

A great sustainable source of Omega 3, (DHA&EPA) is from Krill oil.

+Magnesium

Found in spinach kale & avocado, broccoli & can be absorbed through the skin with supplementation.

  • Magnesium Is Involved in Hundreds of Biochemical Reactions in Your Body,
  • It May Boost Exercise Performance
  • Magnesium Fights Depression
  • Help Sleep
  • It Has Benefits Against Type 2 Diabetes
  • Magnesium Can Lower Blood Pressure
  • It Has Anti-Inflammatory Benefits

The recommended daily allowance (RDA) is around 310 to 420 mg per day depending on your age and sex, although some researchers believe we may need as much as 600 to 900 mg/day for optimal health.

+Calcium

Calcium can naturally be found in dairy products, green leafy vegetables, soya beans,tofu, soya drinks & nuts.

Absorption decreases with age & low Vitamin D effect absorption also.

Calcium has been shown to help bone health and osteoporosis, prevention of prostate, colon and rectum cancer, Cardiovascular Disease, Blood Pressure & Hypertension, Pre-Eclampsia, Kidney stones and help in weight management

Recommended Daily Intake;

4-8 years1,000 mg1,000 mg
9-13 years1,300 mg1,300 mg
14-18 years1,300 mg1,300 mg1,300 mg1,300 mg
19-50 years1,000 mg1,000 mg1,000 mg1,000 mg
51-70 years1,000 mg1,200 mg
71+ years1,200 mg1,200 mg

+ Zinc

Zinc can be found naturally in red meat, shell fish, legumes link chickpeas and lentils and seeds.

Zinc is an essential element for immunity, wound repair, cell healing & growth.

Its been found to be beneficial to gene and dna regulation & repair, levels of immunity, aging & immune regulation, pneumonia, common cold, sepsis, childhood development, acne and brain injuries.

40mg a day in a healthy 19year old has been proposed as the upper tolerable limit.

+ Curcumin

Tumerics most active ingredient!

Research papers are suggesting with increasing evidence that curcumin can help in the management of pain and inflammatory conditions, metabolic, arthritis and maybe even anxiety,.

A recent RCT, 120 overweight individuals took turmeric supplements for three months. On average, total cholesterol was reduced by 32%, LDL by -42% and triglycerides by -39%

Its been shown also to help with of exercise-induced inflammation and muscle soreness. Helping with performance and recovery.

Studies showing efficiency have generally used between 500-2000mg daily.

Chiropractic Care through Pregnancy

Chiropractic Treatment throughout Pregnancy is very common. Something we see daily in the clinic. This often surprises people.

In the video below you’ll learn a little bit more about why and how chiropractic treatment helps so many people throughout their pregnancies.

Chiropractic Pregnancy

You can also see a recent article about pregnancy here.

Patient Education Programme

A series of training articles for health education and videos of stretching & strengthening to help support your chiropractic treatment

Articles – Chiropractic key lessons that build a foundation to health & movement!

  • Pain – What you need to do during an acute flair up of back pain
  • Stress – Easy things steps you take to help reduce stress
  • Breathing – How to breath properly and relax your body
  • Brace/Core – How to find and start using your core muscles
  • Hinging – How to safely move through your pelvis, hips and low back
  • Sleep – Mattresses, Positions & Pillows, the essentials on how to sleep
  • Supplements – Aid your healing & health

Videos – Chiropractic Stretches & Exercises to help maintain a healthy spine!

VIDEO SECTION UPDATING ALL EXERCISE VIDEOS CAN BE FOUND ON YOUTUBE TEMPORARILY >>>HERE<<<

  • Stretches – we want to start with movement
    • Neck – 5 Best Stretches for Neck Health Tension & Pain
    • Mid Back – 5 Best Stretches for Upper Back & Shoulder Health Stiffness & Pain
    • Low Back – 5 Best Stretches for Low back and Pelvic Health, Stiffness & Pain
    • Hip&Pelvis – 5 Best Stretches for the Pelvic & Hip Health, Stiffness & Pain
    • Shoulders – 5 Best Stretches for Shoulder and Upper Back Health, Stiffness & Pain
    • Posture – 5 Best Exercises to Improve Anterior Head Carriage & Posture
  • Strengthening — only once progressed through your treatment
    • Core – Starting Point to activate the muscles and develop control,
    • Advanced Core – Once control has been gained and you’re comfortable carefully and safely start into these much more dynamic core strengthening exercises.

Some Condition we treat and explained simply;

—> Sciatica —-> Headaches —> Disc Herniation —–> Posture

My Chiropractic Journey & Opening Dublin City Chiropractic

Know someone who needs help?

Neck Stretches

5 Simple Neck Stretches

Daily exercises to help with neck & shoulder pain and tension

5 Easy Daily Neck Stretches!

Perfect for neck or shoulder pain, stiffness or tension & headaches. Aim to do these twice a day each exercise for 20-30seconds.

1)Shoulder Rolls– Twice Daily, Clockwise 10seconds Counterclockwise 10seconds

2)Trap Stretch – Twice Daily, Hold for 10 Seconds and repeat three times,

3)Levator Scap Stretch – Twice Daily, Hold for 10 Seconds and repeat three times,

4)Scalene Stretch – Twice Daily, Hold for 10 Seconds and repeat three times,

5)Chin Tucks- Twice daily, Hold for 10seconds repeat three times. You should pull into tension and feel stiffness but aggravate creating pain.

Never pull into pain but feeling tension, ache or stiffness is okay. You are in control of the stretch, stretch to your own tolerance levels.

For the foundations look at how to breath, brace and hinge.

Click here for Stretches for the upper back and shoulders.

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.

Having a chiropractic health expert as part of your team is integral to deal with the physical and neurological effects of stress and posture on your body.

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.

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.

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

    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.

    • Back Pain @ night

    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.

    • Mattress & Spine Position

    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.

    Brands Recommended by Chiropractors;

    Mayflower Medical for Sleeprrr Pillows 

    Harley pillows: come in Dulux and standard

    Orthorest pillow

    Royalrest

    https://www.ikea.com/gb/en/p/klubbsporre-ergonomic-pillow-multi-position-40446099/

    Dublin City Chiropractic Review

    Reviews from Around the Web and Chiropractic Education

    We are so delighted that some of our past and present patients have been so vocal online sharing their positive experiences about the chiropractic treatment they received in the clinic.

    It’s really beneficial to spread the message of what we do here and educating people who aren’t aware, have never been exposed or have misconceptions about chiropractic and what we do.

    Here a couple of links to some patient reviews;, here and here  and here

    The importance of the spine cannot be underestimated in its link to health and well being. As chiropractors we are exposed to the power of the body and its natural ability to heal and repair.

    We understand that patients who are generally coming into the clinic for the first time are going through a painful inflammatory process and that it can be a scary situation to be in, especially if it’s the first time that it’s happened! That’s why we pay particular attention in explaining to you the current situation, why it’s arisen and what needs to be done to rectify the situation so that you can feel ‘normal’ again.

    Using our years of experience and with seeing so many patients with so many different issues, we can take you step by step through the recovery and healing process, as well as giving you an estimated time frame to when you can expect to feel back to your best.

    We will also assure all steps are taken to prevent future re-injury, making sure this situation wont present itself again!

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