Dance the night away without compromising your back!

We all know that regular activity is good for us and we try to keep fit by attending fitness classes, walking, cycling, swimming and going to the gym. During these activities we might be thinking of our posture and safely completing movements so we don’t compromise our backs or strain muscles. But what about when you are getting ready for your Office Christmas Party, stepping into those amazing shoes which look great but you know will make your feet ache later, or having a few mulled wines and challenging Dave in Accounts to a dance off showcasing your finest moves on the dance floor?

Did you know that dancing can be especially strenuous for your spine and its supporting structures due to the instinctive way we over compensate and overwork certain muscle groups. This form of activity often means the added strains on your muscles and joints do not appear until afterwards. So it may not be just a sore head and the fun memories that you wake up with the next day. 

Here are some tips to help avoid straining or injuring yourself during this season’s celebrations.

Be careful when wiggling those hips and try to bring your pelvis forwards rather than thrusting behind. The exaggerated movement puts pressure on the muscles and tendons in your lower back.

Try not to lean back too far, there is a tendency to overcompensate for a lack of flexibility by doing this. If you bring your weight backwards and lean past your heels this will put more pressure on your lower back and may cause pain from overworked muscles. Make sure to keep your weight and hips in alignment, bending your knees rather than leaning backwards. 

Wear comfortable shoes. Well we all know high heels look great but if you know you are going to hit the dance floor try a lower heel or flats which still look dressy but without causing unnecessary pressure on your lower back.

Finally, if you do cause yourself pain and need to book in we are open over the Christmas period and available for emergency appointments if you have attempted breakdancing and suffered the consequences!

Back to School – Choosing a Backpack

Back to School – Choosing a Backpack

After the long, hot summer it’s time to label those uniforms, pack the lunch boxes and get measured for new shoes as schools get set to return. Here are some tips to help your child or teen cope with the strain of wearing a backpack full of books and sports kit....

Carry on Camping

Carry on Camping

With the Summer holidays now under way, some of us are getting our tents, sleeping bags and camping stoves ready to sleep under the stars or dance the night away at a festival. Here are some tips to help you when pitching and camping to avoid any unwelcome injuries....

Yoga Challenge

Yoga Challenge

During the month of June, Cancer Research UK are setting a challenge to complete 30 days of yoga and raise money for life-saving cancer research. Members of the Wincanton Chiropractic team have signed up to take part in this exciting task and we want to encourage you...

Eat the Rainbow!

Eat the Rainbow!

We all know that fruit and vegetables contain all the goodness our bodies need to stay healthy, but making sure we fit them into our diet can be a challenge. Especially if we are all still making our way through those Easter eggs! While it’s good to let yourself have...

How to get ‘back’ into gardening!

How to get ‘back’ into gardening!

  As the season changes and we look forward to Spring we are all looking to tidy up our gardens. But we must be mindful of our backs when digging, lifting and carrying.         All too often in our clinic we see many strains and injuries from...

Catch Those Rays

Catch Those Rays

At this time of year our bodies can be missing out on regular sunlight and enjoying the many benefits of producing Vitamin D such as boosting immunity, improving sleep quality, improving mood and stimulating brain function. One surprising benefit of sunlight is that...

New Year – Same me!

As we head into 2022 we can become inundated by the New Year tropes of diet culture, resolutions and ‘new me’ personal goals. But instead, let’s aim for a more gentle approach that won’t lead to burn out before February even begins. Positivity and productivity go hand...

Tips for Wellbeing this Christmas

As we head into December and start embracing everything the festive season has to offer, take a moment to check in with your wellbeing and start the New Year in the right frame of mind! 1. Christmas is all about spending time with family and friends, this year may be...

Exciting News!

Exciting News!

At the end of November Alana will sadly be leaving us to pursue her other career.  Alana has been with us for 4 years and we will be very sad to lose her.  We wish her well for the future as I am sure you do. We are very excited to welcome Tanya green to the practice...

Back to School – Choosing a Backpack

Back to School – Choosing a Backpack

After the long, hot summer it’s time to label those uniforms, pack the lunch boxes and get measured for new shoes as schools get set to return. Here are some tips to help your child or teen cope with the strain of wearing a backpack full of books and sports kit.

Firstly when choosing a backpack, look for design features that hep reduce the chance of back pain:

• Canvas material is lighter as opposed to a heavier fabric such as leather.

• Two padded adjustable straps should be worn snugly on the shoulders, not too tight or too loose.

• Look for a padded back for extra support
Compartments inside the backpack for arranging different items so they don’t all gather in one area.

• When packing the items in your chosen backpack, begin by putting the heaviest items at the bottom so they are carried lower and closest to the body.

• Try to fill the individual compartments so that the load is evenly distributed, placing any sharp or bulky objects away from the back.

• Make sure your child can carry the backpack, if they are leaning forward when walking this means there is too much weight and you will need to remove items into another bag. This may be especially important with heavy electrical items such as laptops.

Don’t forget you can book your child an appointment with your Chiropractor, regular appointments will help them stay well and greatly reduce the likelihood of compromising their back.

Good luck to all starting new schools this term!

Carry on Camping

Carry on Camping

With the Summer holidays now under way, some of us are getting our tents, sleeping bags and camping stoves ready to sleep under the stars or dance the night away at a festival.

Here are some tips to help you when pitching and camping to avoid any unwelcome injuries.

If taking a backpack and hiking don’t overfill the bag by putting too much inside. Even if it has support padding and straps, too much weight can cause pressure on your spine and become painful. Try to distribute the weight evenly and wear good quality walking boots with supportive socks.

Although sleeping on the ground seems like a fun idea, it is worth investing in a proper sleeping mattress that will give you full body support when sleeping, making sure your neck is supported and your spine is aligned correctly.

Take a comfortable camping chair that you can relax in without having pain. Test it out beforehand to make sure.

Go for a short walk in the morning and evening followed by some stretches to help relieve any pain in your neck and back. Begin by doing chin-to-chest to relieve tension in the upper neck and back, then stretch your fingertips down to your toes – go slowly and take your time to come back up again.

Don’t forget to book an appointment with your Chiropractor, regular appointments will help you stay well and greatly reduce the likelihood of compromising your back when engaging in exercise. Happy camping everyone!

Yoga Challenge

Yoga Challenge

During the month of June, Cancer Research UK are setting a challenge to complete 30 days of yoga and raise money for life-saving cancer research. Members of the Wincanton Chiropractic team have signed up to take part in this exciting task and we want to encourage you to join us! Just head to the Cancer Research UK page and search for yoga challenge, or follow the link below to get involved.

www.cancerresearchuk.org/get-involved/find-an-event/yoga-challenge

We will also be posting yoga videos and clips on our social media to help you get started including a short yoga session that you can do at home. No specialist equipment is required, just enough space for you to move and a soft surface such as a towel if you don’t have a yoga mat.

Eat the Rainbow!

Eat the Rainbow!

We all know that fruit and vegetables contain all the goodness our bodies need to stay healthy, but making sure we fit them into our diet can be a challenge. Especially if we are all still making our way through those Easter eggs!

While it’s good to let yourself have a treat now and again, we should all be mindful to create and maintain a healthy eating pattern that will benefit both your mind and body.

Studies have shown that eating a variety of fruit and vegetables helps boost your immune system, fills you with fibre and are rich in vitamins and minerals. All contributing to a healthier body, more glowing skin and improved brain function and who doesn’t want that!

Here’s our recipe to help you on your way with our Rainbow Smoothie, a handy tip is to buy your fruit ready-frozen in the supermarket or freeze your own.

Red strawberries halved and hulled.
Orange mango chopped.
Yellow banana sliced.
Green spinach, just a handful.
Blueberries.
Two to three tablespoons plain yoghurt.
Place all the ingredients into a blender and whizz until combined. Sweeten with vanilla bean paste or honey if desired. Choosing locally made honey can also help if you suffer with hay fever symptoms.

Don’t forget to book an appointment with your chiropractor, regular appointments will help you stay well and keep your body healthy.

How to get ‘back’ into gardening!

How to get ‘back’ into gardening!

 

As the season changes and we look forward to Spring we are all looking to tidy up our gardens. But we must be mindful of our backs when digging, lifting and carrying.

 

 

 

 

All too often in our clinic we see many strains and injuries from overdoing it when gardening. Here are some tips to get you started safely.

Try a gentle warm up before you undertake any tasks. Begin by taking a walk before stretching your neck and lower back. Yoga position child’s pose and cat/camel are good places to start.

Split up the jobs on your list and keep changing the tasks every 30 minutes or so. Use a kneeler to do your weeding, then after the time is up make sure you change to do something while standing instead.

Take breaks and continue stretching during these if you start to feel uncomfortable.

Changing to planting in raised beds or pots instead of the ground can help if you suffer with chronic back pain but still want to enjoy the benefits of gardening.

When you have finished, take another gentle walk and take time to enjoy the fruits of your labour!

Don’t forget to book an appointment with your chiropractor, regular appointments will help you stay well and greatly reduce the likelihood of compromising your back when engaging in exercise.

Travelling again – how to deal with back pain when you are on the move

Travelling again – how to deal with back pain when you are on the move

The last few years have put pay to many of our travel plans but some of us are starting to look forward to planning holidays again. Here are some travel tips to ease those aches and pains we may get when driving or sitting for long distances.

Use the 30 minute rule. If you are sitting or standing for 30 minutes, try to change position. Even if it is only a small change it can help prevent back pain developing over time.

Back and neck pain from driving is very common so try to schedule stops every hour or so and get out for a walk. If you are travelling on a bus, train or plane, make use of the central aisle when it is safe to do so. 

If you are going to sleep in a car or plane use a neck pillow specifically designed to support your spine. The stress that results from resting in an upright position can cause pressure on your neck resulting in pain. If you do not have a neck pillow, then a rolled up towel or sweatshirt will do just as well.

When queueing try to keep your weight equal between both feet standing shoulder width apart. Lifting your luggage by bending your knees and putting your weight into your heels as you lift.

Stress can also contribute to the intensity of back pain, make sure you accept help when it is offered and try to minimise possible stressful situations by planning ahead. Let the flight attendants help with lifting your bags. Make a list of the travel plans to give yourself a chance to adjust if something unexpectedly comes up a the last minute. Travel plans are often interrupted by bad weather, traffic problems or queues. Let yourself have the flexibility to move with the changes and accept that things do not always go smoothly.

Book an appointment with your chiropractor for when you return from holiday, they will help you deal with any discomfort you have from your time away. 

 

 

 

Alison and the team are fantastic. Always on hand to offer advice and see you back on the road again. Couldn’t recommend these guys highly enough.
Mr M

Catch Those Rays

Catch Those Rays

At this time of year our bodies can be missing out on regular sunlight and enjoying the many benefits of producing Vitamin D such as boosting immunity, improving sleep quality, improving mood and stimulating brain function.

One surprising benefit of sunlight is that it is capable of killing bacteria. Drying your washing outside helps to clear away a percentage of bacterial flora found lurking on clothing, alongside that fresh scent of the outdoors!

The University of Edinburgh released a study where the findings showed UVA rays in sunlight exposure releases a compound in the body called Nitric Oxide that reduces blood pressure in the circulatory system. So get outside, take a deep breath and marvel in the knowledge that you are reducing your blood pressure naturally.

We are all constantly being told to make sure we have enough sleep but did you know that exposure to sunlight actually improves your sleep quality? Mobile phones and devices emit a light similar to that of the sun’s which inhibits the release of melatonin in the body. Melatonin is the hormone responsible for the sleep-wake cycle. The more sunlight you get, the more time your body has to stockpile melatonin production therefore making you sleepy when it is dark.

As always with everything in life we are reminded to do it in moderation. This definitely applies to exposure to the sun. We recommend applying Factor 50 sunscreen, especially on your face and hands as this will help counteract the ageing effects of sunlight. Particularly important if you use skincare products containing Retinol, as these amplify the potential for sun damage. Just 10 – 30 minutes of sunlight a few times per week will be enough to produce Vitamin D and when the weather is warm make sure you avoid midday sun when it is at it’s hottest.

Your Chiropractor can recommend daily stretching exercises you could incorporate on your daily walk, helping you to soak up the sunlight even on a grey February day!

New Year – Same me!

As we head into 2022 we can become inundated by the New Year tropes of diet culture, resolutions and ‘new me’ personal goals. But instead, let’s aim for a more gentle approach that won’t lead to burn out before February even begins.

Positivity and productivity go hand in hand and making small adjustments to your day can increase that feeling of well being that we all need to truly thrive.

After indulging over the festive period, instead of strict dieting, which only leads to cravings and feeling hungry. Try eating more whole and unprocessed foods. The basic rule we should try to follow is 80/20. This still means the treats are there, but they are not the main focus.

Take time for yourself, real self-care isn’t always about lighting a scented candle and having a relaxing bath. Sometimes it can take the form of having time to complete your tax return or making sure you have enough sleep.

Get some fresh air, go for a walk to up your step count, take deep breaths and enjoy the peace and quiet without being distracted by technology. Getting from 5 to 15 minutes of sunlight on our arms, hands and face a few times a week is enough to enjoy the many positive effects of Vitamin D.

Finally look after your body by regular stretching and gentle movement, your Chiropractor can recommend exercises you can do at home that will fit around your lifestyle and become part of your morning or evening routine.

 

 

 

Tips for Wellbeing this Christmas

As we head into December and start embracing everything the festive season has to offer, take a moment to check in with your wellbeing and start the New Year in the right frame of mind!

1. Christmas is all about spending time with family and friends, this year may be all the more important as so many have been unable to get-together with loved ones due to COVID. Make sure you take the time to talk without distractions from technology or endless Christmas films. Wrap up warmly for a frosty winter walk or dig out a board game and enjoy the moment.

2. Festive events usually coincide with mulled wine, cocktails or a cheeky prosecco with your Boxing Day breakfast. Ensure you stay hydrated by drinking a glass of water in between alcoholic drinks and make sure you drink plenty of water before going to bed after the office Christmas party.

3. Try to schedule time for yourself during the busy period. Cooking a huge Christmas lunch for a host of family and friends or frantically assembling toys on Christmas Eve could lead to a build up of stress. You won’t enjoy the celebrations if you are snapping at everyone and feeling the pressure. Pre-prepare a few dishes for the lunch and organise the presents ahead of time, allow yourself a moment or two during the day to enjoy yourself!

4. Move your body and encourage your lymphatic system – the body’s waste removal service! Movement encourages the elimination of toxins your body is constantly processing, otherwise they may be re-absorbed into your blood stream. Short bursts of exercise are best, so put some music on and have a kitchen disco.

5. Finally aim to give more this year, but not with gifts or money. Spending your time with those close to you or doing something for others such as volunteering will create experiences, strengthen relationships and provide a wealth of wellbeing positives that material things just can’t do.

So, if you’ve overdone it lifting the Christmas tree or slipped in the snow we are here over the festive period to give help and advice if needed.

We wish all our Wincanton Chiropractic patients a wonderful Christmas and a happy New Year!

Days until Christmas

Day(s)

:

Hour(s)

:

Minute(s)

:

Second(s)

Stuck for gift ideas? Why not give your loved one a gift voucher…enter your details and we will contact you to arrange. 

7 + 8 =

Exciting News!

Exciting News!

At the end of November Alana will sadly be leaving us to pursue her other career.  Alana has been with us for 4 years and we will be very sad to lose her.  We wish her well for the future as I am sure you do.

We are very excited to welcome Tanya green to the practice who will be looking after Alana’s patients. Tanya originally trained in London where she qualified in Massage, Anatomy, Physiology, Aromatherapy and Reflexology. Tanya is also certified in deep tissue massage.  Tanya is a very experienced practitioner and has been practising for over 20 years.

Tanya is a warm intuitive therapist who considers every aspect of the patient and tailors each treatment to meet their individual needs.

Please feel free to contact us at the practice if you would like to make an appointment with Tanya or you would like any further information

Best wishes

Alison Rigby DC

Back to School – Choosing a Backpack

Back to School – Choosing a Backpack

After the long, hot summer it’s time to label those uniforms, pack the lunch boxes and get measured for new shoes as schools get set to return. Here are some tips to help your child or teen cope with the strain of wearing a backpack full of books and sports kit....

Carry on Camping

Carry on Camping

With the Summer holidays now under way, some of us are getting our tents, sleeping bags and camping stoves ready to sleep under the stars or dance the night away at a festival. Here are some tips to help you when pitching and camping to avoid any unwelcome injuries....

Yoga Challenge

Yoga Challenge

During the month of June, Cancer Research UK are setting a challenge to complete 30 days of yoga and raise money for life-saving cancer research. Members of the Wincanton Chiropractic team have signed up to take part in this exciting task and we want to encourage you...

Eat the Rainbow!

Eat the Rainbow!

We all know that fruit and vegetables contain all the goodness our bodies need to stay healthy, but making sure we fit them into our diet can be a challenge. Especially if we are all still making our way through those Easter eggs! While it’s good to let yourself have...

How to get ‘back’ into gardening!

How to get ‘back’ into gardening!

  As the season changes and we look forward to Spring we are all looking to tidy up our gardens. But we must be mindful of our backs when digging, lifting and carrying.         All too often in our clinic we see many strains and injuries from...

Catch Those Rays

Catch Those Rays

At this time of year our bodies can be missing out on regular sunlight and enjoying the many benefits of producing Vitamin D such as boosting immunity, improving sleep quality, improving mood and stimulating brain function. One surprising benefit of sunlight is that...

New Year – Same me!

As we head into 2022 we can become inundated by the New Year tropes of diet culture, resolutions and ‘new me’ personal goals. But instead, let’s aim for a more gentle approach that won’t lead to burn out before February even begins. Positivity and productivity go hand...

Tips for Wellbeing this Christmas

As we head into December and start embracing everything the festive season has to offer, take a moment to check in with your wellbeing and start the New Year in the right frame of mind! 1. Christmas is all about spending time with family and friends, this year may be...

Exciting News!

Exciting News!

At the end of November Alana will sadly be leaving us to pursue her other career.  Alana has been with us for 4 years and we will be very sad to lose her.  We wish her well for the future as I am sure you do. We are very excited to welcome Tanya green to the practice...

Back to School – Choosing a Backpack

Back to School – Choosing a Backpack

After the long, hot summer it’s time to label those uniforms, pack the lunch boxes and get measured for new shoes as schools get set to return. Here are some tips to help your child or teen cope with the strain of wearing a backpack full of books and sports kit....

read more
Carry on Camping

Carry on Camping

With the Summer holidays now under way, some of us are getting our tents, sleeping bags and camping stoves ready to sleep under the stars or dance the night away at a festival. Here are some tips to help you when pitching and camping to avoid any unwelcome injuries....

read more
Yoga Challenge

Yoga Challenge

During the month of June, Cancer Research UK are setting a challenge to complete 30 days of yoga and raise money for life-saving cancer research. Members of the Wincanton Chiropractic team have signed up to take part in this exciting task and we want to encourage you...

read more
Eat the Rainbow!

Eat the Rainbow!

We all know that fruit and vegetables contain all the goodness our bodies need to stay healthy, but making sure we fit them into our diet can be a challenge. Especially if we are all still making our way through those Easter eggs! While it’s good to let yourself have...

read more
How to get ‘back’ into gardening!

How to get ‘back’ into gardening!

  As the season changes and we look forward to Spring we are all looking to tidy up our gardens. But we must be mindful of our backs when digging, lifting and carrying.         All too often in our clinic we see many strains and injuries from...

read more
Catch Those Rays

Catch Those Rays

At this time of year our bodies can be missing out on regular sunlight and enjoying the many benefits of producing Vitamin D such as boosting immunity, improving sleep quality, improving mood and stimulating brain function. One surprising benefit of sunlight is that...

read more

New Year – Same me!

As we head into 2022 we can become inundated by the New Year tropes of diet culture, resolutions and ‘new me’ personal goals. But instead, let’s aim for a more gentle approach that won’t lead to burn out before February even begins. Positivity and productivity go hand...

read more

Tips for Wellbeing this Christmas

As we head into December and start embracing everything the festive season has to offer, take a moment to check in with your wellbeing and start the New Year in the right frame of mind! 1. Christmas is all about spending time with family and friends, this year may be...

read more
Exciting News!

Exciting News!

At the end of November Alana will sadly be leaving us to pursue her other career.  Alana has been with us for 4 years and we will be very sad to lose her.  We wish her well for the future as I am sure you do. We are very excited to welcome Tanya green to the practice...

read more

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Planning a Christmas Party soon? Read our new blog on how to avoid compromising your back when dancing this festive season! wincantonchiropractic.com/news-tips #backpain #dancing #chiro

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👋 Meet our newest member of the team, welcome Lubina! Lubina moved to the UK in 2008 from her home country Nepal to pursue further