Regular Health Classes are held at City Chiropractic every month. The Health Class is a talk
about chiropractic, the nervous system, do's and don'ts to look after your spine and get the
most of your chiropractic care. Afterwards you can ask questions relating to health or you
can have a one to one chat with the doctor.
The Health Class is a must for all patients under active care. It takes about an hour, it is
free of charge and only needs to be attended once during your treatment plan. If you are
currently not a patient at our clinic and considering chiropractic treatment in the future,
you are warmly welcome. Please telephone our clinic in advance to book your seat.
We also take the Health Class on the road. If you know a group of people at your work, your
health club or other meeting place, we can arrange a time to come and give a talk tailor
made to your interests. In most cases this service is completely free. There's even a
special offer for all participants. To find out more or to book your seat call City
Chiropractic on 0113 2450026.
Listen to your body
Pain is a warning sign. The whole function of pain is to let you know that something is wrong,
so don't ignore it. When you feel pain, stop what you are doing. Ignoring the pain may result
in longer healing time and even in irreversible damage to your body
Keep on moving
We all know
that exercise is good for you. But also, try avoiding any sustained posture for prolonged
periods. Make frequent small changes to the way you sit or stand. Take a fifteen second
break from the computer and roll your shoulders in both directions. Get off the sofa
during advert breaks. Take the stairs instead of using the lift.
Take regular exercise
Regular exercise is important for healthy joints, muscles, nerves, heart and lungs.
It can also
help improve immune system function, elevate mood, promote better sleep and aid in weight
management. Always warm up properly and cool down with gentle stretches after the workout.
If you haven't exercised for some time, start slowly and build it up gradually. If you are
in any doubt, check with a health care professional prior to commencing on a new exercise
Take care when lifting
heavy objects, always bend your knees. You can also go down on one knee to grab hold of the
object and then stand up while holding it close to your body. Always prepare yourself properly
when lifting - even with lighter objects. Never twist and bend at the same time and when carrying
try to distribute heavy weights evenly. Avoid performing heaviest tasks within the first few
hours of getting up.
Take breaks when driving
Even good cars tend to have poor seats, so make most of what you've got. When you get in your
car, position yourself properly: make sure you sit right back on the seat so that your lower
back is supported. Make sure you can reach all the pedals easily. Check that the backrest is
not over reclined. You should be able to place your wrist on top of the steering wheel without
having to reach. Take regular breaks to stretch out for few minutes and make sure you don't
get dehydrated by drinking plenty of fresh water.
Do not cough or sneeze in an unsuitable position
If you are about to sneeze or cough, prepare yourself! Try to maintain good posture - do not
bend or twist. Avoid whiplash injury by not letting your head swing when you sneeze. And do
not hold it in. Go for it!
Do not sit with your leg crossed
Sitting with your legs crossed puts a lot of strain on the hip joint, creates torsion into
the pelvic girdle, misaligns the tailbone and creates stress into the lower back. Furthermore,
if you are sitting with your legs crossed, it is very difficult to maintain good spinal
posture. Do yourself a favour, break the bad habit and sit more comfortably.
For acute injury use cold rather than heat
If you have an acute injury it is much safer to use ice than heat over the injured area. Ice
will bring down inflammation and swelling and it will also reduce pain. If you do not have an
ice pack, use a bag of peas or something similar from the freezer. Wrap it in a tea towel and
apply onto injured area for about 10 minutes. You can repeat the process as many times as you
want, but leave one hour between applications. Rest the injured area and if possible, keep it
elevated. For more information, or if in any doubt, consult your chiropractor or GP.
Avoid prolonged bed rest
Bed rest causes loss of muscle mass and bone density after just days of immobility. With an
acute injury a short period of rest may be appropriate while tissues are inflamed. However,
as the tissues start to heal it is equally important to stay mobile. This will encourage proper
healing of the tissues and minimise scar tissue formation. Your chiropractor will advice the
correct course of action for your specific case.
Use medication sensibly
Don't get in the habit of popping painkillers. They may mask the pain but they do not fix
the cause of your problem. All drugs have side effects. Most painkillers should be taken with
some food and plenty of water. Always read instructions and follow them. Consult a chiropractor
for a drug-free approach to being pain free.
Humans have a poor sense of thirst.
If you wait until you actually feel thirsty, then you have already been dehydrated for some
time. Water is the basic building block of your body. If you allow yourself to get dehydrated,
no body system will function properly. Muscles, nerves, and digestive system even your immune
system is dependent on water. Drink two litres of water a day and avoid excessive consumption
of drinks that have diuretic effect, such as coffee, tea and alcohol.
Sleep on your side or on your back - never on your front. The mattress should be firm but not
too hard. A soft mattress will not give your spine proper support, and a mattress that is too
hard will create pressure points and result in uncomfortable sleep. Your pillow should give
support to your neck rather than your head and if you sleep on your side, the pillow should
be high enough to fill the gap between your neck and the mattress, thus supporting your head
and neck in alignment with the rest of the spine. To ensure a good night's sleep avoid
caffeine containing drinks and alcohol in the evening and have your evening meal at least
two hours before bedtime. Keep the bedroom cool and as dark and quiet as possible. You can
get more advice and recommended pillows through the clinic.