Category: General Health

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The Pros and Cons of Positive Thinking

00Blog, General Health, Network Chiropractic/NSA, Reorganizational Healing

So you’ve probably opened this because you think positive thinking is always good. Yes? Well I’m a big fan of looking on the bright side, I’m a natural optimistic and my glass is nearly always at least half full. But I want to share with you times when positive thinking is not always the answer and another approach could be beneficial.

What do I mean by Positive Thinking? 

If you follow social media or any of the self-help gurus out there there is a lot of encouragement to focus on gratitude, to focus on what you have, to say affirmations like “I am wonderful, I am loving, I am rich…” and so on, the idea being “fake it until you make it”.

Or you get people who say “yes I can see that you have problems, but look at Africa – they have such bigger problems that you.” Or they may say “well you have only have back pain, that poor person has cancer”. The comparison is meant to make you feel better, but does it?

So a good starting point is to try saying some of these statements out loud. I’m a great believer in listening to your body as well as to your mind. After all the more sources of information you have, the better you can make a good decision.

So if you’re having a good week and you say to yourself “I’m fantastic” the chances are your body is going to agree with you. So great. You reinforced what you already knew. But what if you are having a terrible week, maybe your back is playing up, your best friend has just been diagnosed with cancer and you’re concerned you are about to be made redundant. Now try saing “I’m fantastic”. Now for some people that will be the kick they need to refocus, but for many they will hear voices along the lines of “who are you trying to kid? What do you mean fantastic? Well that’s a load of rubbish.” Or you may feel your posture sag, you may notice your energy drop, you may feel despondent in response to fantastic. Whatever your response – it’s not working.

So how can you use Positive Thinking in a Productive/Resourceful Way

Let’s assume your starting point is that you are having a bad day. You are feeling unresourceful, you have low energy and you don’t know how you are going to change this. It may have been going on for a while. And the last thing you need is for someone to tell you to “look on the bright side…..”

So what needs to change?

Put a different way, what is different in you to the person who is having a good day, has loads of energy and has lots of ideas about how to make life even better.

The difference from my perspective is how resourceful they are. They have more energy, more ideas, are more able to change their state to be even better. Whilst you are stuck in a low, unresourceful state.

So how do you increase your resourcefulness?

The secret I’ve discovered over years of working on myself and working with others is you need to find a place in your bodymind where you are already resourceful. You need to find part of you that has the answers. The problem is when you feel low or under resourced is that you are probably focusing on what doesn’t work, rather than looking for what does work. And if you are looking for what does work – you’re looking outside of yourself for the solution. Because much as we like to think that we can think ourselves out of this, many of us can’t. So you need to involve your body in the process.

The exercise I love comes from Somato-Respiratory Integration and is an amazing way of starting to find internal resources so that you can improve your experience of your body and hence your life. Trust me. This exercise is very simple, but simple doesn’t mean ineffective.

So sit in a comfortable chair with your back supported and your spine straight, or lie on your bed/a yoga mat without a pillow under your head so that your spine is straight.

Place your hands on your upper chest palm over palm. Imagine breathing into your hands so that your upper chest moves with the breath. Do this gently, don’t try to force it. Notice if you can keep the breath and movement only in that area. Notice if focusing on that area is easy, makes you feel good, is somewhere you can hold your focus or if actually it’s difficult to stay focused here.

You are going to repeat this on two further positions. The second position is in the middle of your chest where your ribs come together. Pretty much over the solar plexus. The third area is to focus into your navel or belly button.

In each area you are looking for the area that feels the best, makes you feel the best and the area that works for you. You want to be able to focus on that area and have all or most of the breath and movement focused in that area. So if for example when you focus on breathing into the upper chest you find that your belly is moving, then the upper chest probably doesn’t work the best for you.

You’ll probably need to repeat the 3 areas a few times until you find the area that is your best area. This is an area in your body where you have resources. It may be where you have pain, it may also be a totally different area. All three of these spots have been chosen because they feed hugely into your nervous system and can help to change your physiology. So pick there area that you think or feel works the best for you and focus on breathing into that area for 2-3 minutes. Notice how this affects your whole body.

What will you learn from this exercise?

Some people learn that focusing on the body is really difficult and are surprised by how little they can feel. That’s good. If you learn that being aware of your body and your resourcefulness you are one step closer to changing that. If this is you, then I would recommend you spend 5-10 minutes per day focusing into the three areas and observing. You may be surprised how you start to discern differences, and even if you don’t your subconsious will. Simply the exercise of slowing down, focusing on your body will start to change the blood flow in your brain from one of defence to a more resourceful state. And over time (because this can take practice) you will improve.

Some people are amazed because they feel differences between the three positions. For example, they may discover that if they put their hands on their navel and focus that they start to feel more relaxed, they feel more energized, they feel better, but if they put their focus on their chest they feel tight, stressed and anxious. What you feel and where will be individual to you. If you are feeling differences you need to celebrate that you have this ability to discern. And now you are going to make a conscious choice to focus on the area that works. Because focusing on what works will increase your resourcefulness and your energy.

How to Make Un-Resourceful Areas More Resourceful. 

Once you know what works and what doesn’t work you can do this. Firstly breathe 5 or 6 times into the area that feels resourceful and amplify that feeling in your body. Then move your hands to the area that was most challenged and take 2-3 breaths here. Then return to the area that works. Repeat this until your least resourceful area starts to copy the resourceful area. This usually only takes a few minutes.

I personally would repeat this twice a day, until you start to feel more resourceful and then you can decide how often you want to do it.

For more information on this approach, check out our Discover Workshop or 12 Stages of Healing Events. If you’re not local, look for a practitioner of Network Spinal Analysis or Somato-Respiratory Integration (this exercise is the first part of Stage 1 Somato-Respiratory Integration).

So how to make Positive Thining Work for you? 

Quite simple really in my opinion. You need to make sure that it’s not just your mind driving this. If you can connect your body and mind, and truly embody a positive outlook, you will have such a different experience from the person who constantly says “Life is great” when actually life is rubbish…but they are using the declaration as a distraction and not stopping an observing that their body thinks life is rubbish and aint listening to the mind…..

 

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Network Chiropractic and Pain – what do our clients say?

00Back Pain, Blog, General Health, Network Chiropractic/NSA, Reorganizational HealingTags: , , , ,

What do our clients ay about what we do? Impossible to capture everything but here are a few that may help you to understand what is possible……

You can hear what people had to say about their experiences within the area of back pain and how it helped them.

How Stress Can Affect Your Back Pain… and beyond

00Back Pain, Blog, General Health, Network Chiropractic/NSA

So I have this conversation on a regular basis and it goes something like this….

Patient: I just don’t know why the pain suddenly started, I didn’t do anything

Upset Mid adult man in his thirties posing looking down

Me: Well is anything else happening in your life currently that may be a challenge?
Patient: No, I’ve not changed my routine, I’m still running twice a week and doing yoga – nothing different
Me: What about work? Anything new happening there, any challenges with your boss?
Patient: well actually, I’m on a new project and it’s not going so well….

It could be something as simple as worrying about work, but there are countless emotional and mental triggers that can change your physiology and these can also be a trigger for back pain or other injuries and health challenges.

Let me explain:

Firstly I want you to focus on how you feel when you are worrying about something or you have something on your mind. Notice what happens to your breath. Does it slow down? Is it shallow? Do you feel constricted? Then notice how you hold your body when you focus on this stressor? Anything change? What happens to your energy? Do you feel energized or drained? What about your mood? Does focusing on this make you feel full of life or lacking get up and go?

What happens in your body when you are worrying or stressed about something is fairly predictable though we will all do it in our own unique way with a different emphasis depending on our life experience and conditioning.

A worry or a stress can trigger a fight/flight response in your body because that’s how we are wired. And fight-flight can look like this:

  • tense, tight muscles – ready to run or fight
  • negative thoughts – because you are in danger
  • raised blood pressure – so you can run
  • raised blood sugar – energy source
  • increased stress hormones
  • reduced gut function – because it is not important when you are threatened
  • reduced immune function – because this is about long term survival not short term threat
  • reduced sexual function – again not important if you are in short term danger

If we just explore the tight, tense muscles a bit further. If your tense and tight it will take far less for you to overextend a joint and cause a sprain to the local ligaments. If your spine is under tension because all the spinal muscles have contracted keeping you tense, the discs will be under tension and more vulnerable to injury. If your muscles are already tight and tense and contracted, they are more vulnerable to injury than when you have warmed them up and they are ready to go.

So many of the clients we work with have got injured or sick during periods of emotional or mental stress. Even with some of our existing clients, life can sometimes become overwhelming because they are not able to dissipate all of the tensions building up in their body in response to what is going on for them, so they may re-injure or get sick for a short period of time. The only major difference I see in clients who have worked with us for a while and those who are new, is that the existing ones bounce back so much faster. Both groups recover physically, it’s just healing times are different.

So how is stress affecting you? If you are familiar with Somato-Respiratory Integration you can use it to check in with your body and see how you are coping. If you’re not, I suggest just focusing on your breath for a few moments. What do you notice?

If you think that life stresses are affecting your physical health and want to find out more. Call now to find out how we can help, or book into one of our regular free Intro Talks (details in our Calendar) where we explain in more depth how you can go from stressed to thriving.

The Network Wave of Healing

00Blog, General Health, Network Chiropractic/NSA, Reorganizational Healing

Most people who have experienced Network Spinal Analysis love how it makes their body feel.

However, some people find it easy to observe the breath wave that moves up and down their spine, others know that they feel better but because we can’t see our own spine find it hard to relate what is happening (after all we put things we don’t want to deal with to “the back of our mind” which is where the spine is…..).

In this short video observe the movements and listen to the commentary as to what is happening. Then next time you get adjusted (entrained) observe your body with this extra knowledge or if you get a chance as if you can watch someone else for a few minutes. So many people have said – once I saw what was happening I became aware of it. Is this you too?

How Chiropractic could help your Back Pain and Your Wellbeing

00Back Pain, Blog, General Health, Network Chiropractic/NSA

Demand for chiropractic has been increasing year on year. More and more people are looking outside of the NHS for solutions to their chronic back pain and sports injuries. Many people chose chiropractic to work with their back pain because it’s non-invasive and safe, and because they want to avoid medications. More and more people are looking to get to the cause of their pain, not just mask the symptoms with ibuprofen.

The Healing Benefits of Chiropractic

We put our bodies under more and more pressure daily. Sitting behind a computer, using a smart phone, limiting our exercise because of time constraints. These are all stresses to our musculoskeletal system and create micro-injuries that left untreated can turn into pain and suffering.

Chiropractic can not only help to alleviate the pain and suffering, but people regularly report overall improvements in wellbeing, improved mood and better flexibility and function in their body.

Chiropractic Research

We chose to use an approach called Network Chiropractic which is low force and unlike anything most people have experienced before.

There was a big study into this approach (nearly 3000 people were interview) and below is a summary of the findings.

Over 70% reported improvements in all of the following areas:

  • Physical symptoms
  • Emotional/mental state
  • Response to stress
  • Life enjoyment
  • Overall Quality of Life

Specific examples reported in the study included:

  • Improved flexibility
  • Higher energy levels
  • Decrease in pain levels
  • Less headaches
  • Greater capacity to deal with daily stresses
  • Enhancement of interest in life
  • Greater sense of ease

Your Choices

We all have choices when faced with pain and symptoms. And most of us will progress to some degree in this order:

  • Ignore the pain, rest or hope it will go away
  • Self-medicate with over the counter pain killers
  • Visit your GP for stronger pain killers
  • Therapies aimed at removing symptoms
  • Chiropractic – to get a diagnosis and find out why your body is not healing and a program to get you back in control of your health and functioning to the level of wellbeing you want

Join the growing number of people benefiting from Network Chiropractic and call now.

 

 

 

Low Back Pain – Prevention and Maintenance

00Back Pain, Blog, General Health, Network Chiropractic/NSA

Our clients regularly ask – what can I do to keep my back in good shape. My answer is usually along the same lines…..

How often do you brush your teeth? What happens if you constantly eat sugar and never pay any attention to oral hygiene? Or how about your car? Do you get the oil changed and the engine checked on a regular basis? If a warning light comes on do you get your car checked or do you remove the light bulb?

This brings up two answers:

  1. What do you need to do on a daily/regular basis to look after your spine?
  2. Who do you see to get your spine “tuned up” so that it works optimally?

Most people actually know the answer to question 1, they just prefer not to action it.

To look after your spine and back the most important aspects are:

  • Movement and exercise
  • Good nutrition
  • Avoid risk factors

Movement and Exercise

Our increasingly sedentary lifestyles are creating a whole host of spinal problems from “Text neck” to chronic low back problems. It is important, if you have a sedentary job, to get up and move at least once every 45 minutes, if only to get a drink of water or walk to talk to a colleague rather than calling them internally. Our bodies need to move. It helps keep them healthy. I also found this simple video, from a colleague chiropractor, which shows simple mobilisation exercises (double check the link) you can do whilst sitting at your desk.

Regular stretching can also help your back. Working your core muscles has become fashionable in recent years. This is not a fad. It works. However you need to commit yourself to at least one class per week of either yoga or pilates (or something similar) and practice at home too to get the benefits.

Your lifestyle will have a big impact on your spine and back. Walk whenever you can, rather than taking the lift or driving. Movement is the most important way of keeping healthy and we are doing less and less.

Nutrition

I was chatting with a client last week and she said her doctor had told her that changing her childrens diet would make absolutely no difference to their symptoms (both her kids are on the autistic spectrum). She has already established that certain foods make her kids inattentive or hyperactive so she obviously disagrees with her doctor. But take a look at this. If you eat a healthy balanced diet, full of good vegetables and fruits with high quality proteins and grains you are going to have a very different body to the person who lives on junk food and cheap carbohydrate. It may be a cliché but you are what you eat.

I’m not about to tell you what diet you should follow because years of experience has shown me that we are all different and whilst one person does very well on a raw or vegan diet, another will do better on a more paleo type of diet. You need to find out what suits your body. But I will say limit sugar, caffeine, alcohol and excessive carbohydrate and you will feel the benefits.

Risk Factors

Did you know that one of the biggest risk factors for a herniated (slipped) disc is smoking?

The main risk factors are summarised below:

  • Age – most disc injuries occur between 30 and 50 years of age
  • Being Male – not much you can do about this
  • Smoking – disc pain is horrible. If you have it and you smoke this is a great reason to stop
  • Obesity – obvious really, if you lose weight you put less pressure on your body
  • Sedentary work or Physically demanding work – especially that which involves bending and twisting
  • Family History – if it’s in the family you are more likely to have a disc injury. The jury is out as to whether this is purely genetic or if families tend to have the same behaviours and hence the same injuries. If it’s in your family I’d have a serious look at your weight, your lifestyle and habits and see if you are all doing the same thing and it may be predisposing you to disc problems

Regular Spinal Checks

As someone who suffered from almost constant back ground back pain punctuated with episodes of severe pain, throughout her 20’s, regular chiropractic care changed my life. It changed it so much I went to chiropractic school, and whilst I’m not recommending that most people need to go to chiropractic school, I believe passionately that nothing beats a good chiropractic adjustment from an experienced chiropractor when it comes to looking after the spine. We have chosen to use Network Spinal Analysis as our main technique because it helped me so profoundly. You need to find the right chiropractor for you.

How often should I go?

Personally I get adjusted every week and that suits my lifestyle which is very active and I constantly challenge my body to do more and more. You may find that twice monthly works for you or even once a month. For me, less than that is more about crisis care than optimising your spinal function.

So it really depends on what your goals are. If you want to function at your best all of the time and optimize your spine and nervous system function I would get adjusted weekly or fortnightly. If your goals are to stay out of pain and less about function, then you may find less frequent works for you. It’s a choice and only you can decide. Talk to your chiropractor and see what he or she recommends to meet your goals.

Summary

So my recommendations to keep your spine healthy and happy are:

  • Keep moving. Find exercise that works for you and that you enjoy
  • Eat healthily – obvious really
  • Reduce your Risk Factors
  • Get your Spine Checked by a qualified Health Care Professional and get the care you need to support your lifestyle

Back Pain – A National Health Issue?

00Back Pain, Blog, General Health, Network Chiropractic/NSA

So how big is the problem of Back Pain in the UK? 

  • It is estimated that in the UK approximately 2.6 million people seek advice from their GP each year on back pain
  • One year after the first episode of back pain it is estimated that 62% will still have pain
  • Most people symptoms improve in the first 3 months, but after this there is little improvement in symptoms
  • It is estimated that 84% of people will suffer from back pain at some point in their life
  • The most current data available came from 1998 and estimated that the cost to the NHS of treating all back pain was more than £1000 million per year, and for low back pain was in excess of £500 million per year. A further £623 million was related to services provided by the private sector
  • In 2013 it is estimated that 31 million working days were lost to back, neck and muscle problems costing the UK economy £14 billion per year.

 

So what is Chronic Back Pain?

Chronic back pain is defined as pain lasting for more than 6 weeks duration. It does not include back pain caused by ongoing malignancy or infection but is referring to musculoskeletal back pain.

Chronic back pain include pain that is described as a persistent ache anywhere in the spine. It is associated with stiffness, soreness and inflammation and may range from mild to severe or a dull ache to a sharp pain.

It is not always possible to identify the cause of back pain, though in some cases it can be attributed to a direct injury to a disc or an accident.

Lifestyle choices can have a big impact on chronic back pain.

Risk factors include the following:

  • Being overweight
  • Sedentary lifestyle
  • Smoking
  • Occupation (especially those that require lifting/twisting or excessive sitting)

What can You do about it?

In the UK we are experts at “making do” and “getting on with it”. Many of the people I work with have often suffered in silence for years even decades before seeking help or taking action.

I would always recommend seeking advice of a qualified health care practitioner who in an expert in the spine, as not only can they give you advice they can also rule out more sinister causes of back pain such as malignancy.

So the first obvious thing you can do is look at your risk factors and reduce them as much as you can. I find the two easiest ones you can start with are levels of activity and looking at your posture.

Stay Active / Get Active: This is one of the most important things to do, not only for your spinal health but for your overall health. If you don’t already walk on a regular basis it’s a great place to start. There are numerous apps available that allow you to monitor your activity and share it with friends (if that motivates you) such as MapMyWalk. A starting point can simply be taking the stairs not the lift at work. You know what your current levels are. How can you improve on that?

I personally think that yoga and/or pilates are also great ways of helping yourself to improve your spinal strength and flexibility. I have found that it is less about the technique and more about finding the right teacher for you. So I suggest you try several classes and even private sessions until you find someone that resonates with your needs.

Improve your Posture

Over time poor posture can distort the natural alignment of your spine. In our technology driven world, many of us are stooped over computers or smart phones for hours each day. I’ve yet to find a UK app that I rate, but the StraightenUpCanada app produced by the Canadian Chiropractic Association provides simple stretches that can help you to focus on your posture and relieve aches and pain.

Long Term Solutions

For some people resolving and managing back pain is not something they can do on their own. If pain relief is your only concern, medication is probably the answer. But if you want to get to the root of the problem and change, talk to your local chiropractor who will have spent a minimum of 4 years studying in depth how the spine works and what to do when it goes wrong.

 

Sources

https://www.ncbi.nlm.nih.gov/books/NBK11709/

Arthritis Research Campaign. Arthritis the big picture. Arthritis Research Campaign. 2002

Hestbaek L, Leboeuf-Yde C, Manniche C. Low back pain: what is the long-term course? A review of studies of general patient populations. Eur Spine J. 2003;12(2):149–165

Pengel LH, Herbert RD, Maher CG, Refshauge KM. Acute low back pain: systematic review of its prognosis. BMJ. 2003;327(7410):323

http://www.nhsemployers.org/news/2015/04/bad-backs-cost-the-uk-31-million-days-of-work

National Stress Day – November 1st 2017

00Blog, General Health

Many people don’t understand or recognize Stress. As chiropractors we study the human nervous system in depth and have an in-depth understanding of how the body responds and adapts to stresses.

In this short video we explain what Stress is, how it affects your body and what you can do about it.

 

 

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Backpack Awareness – GET IT RIGHT, FIT IT RIGHT

00Blog, General HealthTags: , , , , , ,

Although the summer holidays have just begun, parents are already thinking about the new school year and backpacks are becoming a growing concern for many.

Follow these simple steps when picking your child’s backpack and make sure they wear the pack in the best possible way. Asymmetry, overload or incorrectly fitted backpacks can lead to pain and problems in your growing child’s spine, that may not show up pain or problems until later in life More info