3 Top Tips for a Pain-Free Night of Sleep

Sleep is paramount to our overall health and well-being, with a good night’s sleep providing us with the energy for the next day and allowing our bodies time to recover. However, when we have back pain, we will spend a large proportion of the night tossing and turning to find a comfortable position and wake up with a persistent dull ache, only to repeat the same process the next night. 

• Avoid sleeping on your front

Sleeping on your front can put extra pressure on your neck and back, causing an unnatural alignment and can lead to headaches or back pain. The best position for a pain-free night of sleep is to lie flat on your back, allowing the body to follow its natural curve and preventing unnecessary stress from being placed on your spine. The natural curve can further be supported by placing a small pillow under the neck and one under the knees.

However, if you can only sleep on your stomach, then you can place a thin pillow under your head and a more supportive pillow under your hips and stomach. This will minimise the stress put on the lower back due to it preventing the spine from creating a “U” shape which commonly causes discomfort.

• Get out of bed slowly

After a long night’s sleep, you want to avoid sudden jerking motions or twisting first thing in the morning because your muscles and joints have been stationary for a long time and are stiffer. Therefore, you should take your time when getting up in the morning, especially if you often wake up sore and achy. You can minimise these jerking movements when getting out of bed by rolling onto your side with your knees bent and swinging your legs onto the floor. This will help to load your muscles and joints slowly.

• Wind down before bed

Setting aside some time to relax before bed will help you switch off mentally and fall asleep faster, and it can also help towards a pain-free night. In addition, taking time to unwind will ensure that you aren’t too tense before you get in a position to sleep for the night, as tension can increase the pain throughout the night.

Management of Osteoarthritis (OA)

Osteoarthritis is a painful and debilitating condition that affects millions of people around the world. It is caused by wear and tear on the joints, which leads to joint swelling, stiffness, pain, and decreased range of motion. While there’s no cure for osteoarthritis, it can be managed with lifestyle changes, medications, physical therapy exercises, and other treatments. In this blog post we will discuss how to best manage osteoarthritis in order to improve your quality of life.

The first step in managing osteoarthritis is understanding what causes it so that you can take steps to prevent further damage or slow its progression. Osteoarthritis occurs when the cartilage between two bones begins to break down due to age-related wear and tear or injury. This causes inflammation in the joint which can lead to pain and stiffness as well as reduced mobility. Understanding why this happens helps you figure out what activities might make your symptoms worse so that you can avoid them if possible or find ways of dealing with them effectively when they do occur.

It’s also important to maintain an active lifestyle even if your symptoms are making movement difficult; exercise not only keeps your joints strong but also helps to reduce pain by increasing blood flow to the affected areas. Low-impact exercises such as swimming, biking, and walking are great ways to stay active while avoiding further damage. Stretching can also be beneficial; it’s important not to push yourself too hard, however, and make sure that you stop if your pain becomes unbearable.

In addition to lifestyle changes, there are a variety of medications available that can help manage osteoarthritis symptoms. Over-the-counter pain relievers such as ibuprofen or acetaminophen can provide temporary relief from joint pain and stiffness while prescription medications like nonsteroidal anti-inflammatory drugs (NSAIDs) may work better for more severe cases.

Chiropractic care is a holistic approach to managing osteoarthritis that can provide significant relief for those suffering from the condition. Here at The Woodstock Chiropractor we use manual adjustments, massage, medical acupuncture and other techniques in order to reduce pain and improve range of motion. Additionally, chiropractic treatment may help promote healing by increasing blood flow to affected areas, which helps reduce inflammation and speeds up recovery time. Furthermore, regular chiropractic visits can help prevent further damage or slow down its progression by addressing any underlying issues such as muscle imbalances or poor posture that may be exacerbating your symptoms.

The benefits of maintaining a strong core:

Maintaining a strong core is an important part of overall health and well-being, as it helps to improve posture, balance, and stability. It can also help to reduce the risk of injury and improve athletic performance.

When it comes to strengthening your core, it’s not just about doing crunches or planks—it’s about working the muscles that support your spine in order to maintain good posture and proper alignment throughout the body. A strong core includes the abdominal muscles (rectus abdominis), obliques, lower back muscles (erector spinae) and even hip flexors (iliopsoas).

A strong core is essential for everyday activities such as lifting objects, bending down, or twisting your torso. Additionally, a strong core can help you perform better in physical activities such as running or playing sports. Core strength provides stability which helps to prevent injury while competing or exercising. Having a strong core can also help to improve endurance since the trunk is being supported through dynamic movements rather than relying solely on arm and leg power alone.

Stronger muscles are also linked to better coordination and improved proprioception (the ability to sense where one’s body parts are in space). This means that having a stronger core can lead to improved balance and agility in sport-specific movements like throwing or jumping.

Finally, having a strong core can also have positive effects on mental health. Core muscle strength has been linked with improved confidence and self-esteem due to feeling more physically capable when engaging in activity or exercise. Additionally, stronger abdominal muscles can help reduce stress levels due to improved breathing efficiency which oxygenates the brain more effectively leading to clearer thinking and reduced stress levels.

In conclusion, having a strong core offers numerous advantages when it comes to sports performance as well as everyday activities such as standing upright with ease or lifting heavy objects without putting strain on the back. Maintaining a strong core contributes greatly towards maintaining good posture while improving balance, coordination, agility and proprioception. Finally, there are also mental benefits associated with having a stronger core such as higher self-esteem and reduced stress levels due to improved breathing efficiency.

Heat vs Ice for Pain Relief

One of the most common questions we get asked as chiropractors is, “Should I use heat or ice?”. Evidence supports the use of heat and ice, so the answer is not simple and depends on the individual patient and their condition. 

Cold

Cold is commonly used for newer injuries where swelling or inflammation is present. This is due to the cold reducing blood flow to the area of injury, reducing swelling and inflammation that may cause pain. Your chiropractor will often advise that you apply ice to the area if you feel sore following treatment. Treatment can cause a slight inflammatory response due to muscles and joints being moved in a way that they haven’t been moved in a long time.

You can apply cold to the area in multiple ways, such as ice, ice packs, frozen peas or ice baths. When applying cold to the area, apply it directly for 10 minutes. Please ensure that ice or an ice pack is wrapped in a tea towel before applying it to your skin, as this will help prevent cold burns. You must, however, refrain from applying the ice for longer than 10 minutes, as it can completely stop the inflammatory response, which is a vital part of the recovery process.

Heat

On the other hand, heat is typically more beneficial in relieving tight muscles, stiff joints and widespread pain. Heat helps improve the blood flow to the applied area, which can help heal damaged tissue and restore movement. Applying heat also helps relax painful muscle spasms, providing further pain relief.

Heat can be applied via hot water bottles, heat pads, wheat bags, or a warm bath. When applying heat to the area of discomfort, apply it locally for 15 minutes, but ensure it is not too hot, and you are at risk of burning yourself. 

Overall, it all comes down to your personal preference, and what you find provides the best pain relief. Listen to your body, as it has a natural tendency towards healing. This is rough guidance, and we recommend speaking to one of our chiropractors, so that they can offer you the best advice tailored to you individually and your condition.

Debunking Common Chiropractic Myths

Despite chiropractic being around since 1895 and undergoing significant developments, there are many misconceptions. This blog aims to debunk some of the most common myths surrounding this treatment technique.

Myth 1: Chiropractic is painful

Chiropractic care aims to alleviate the pain and discomfort you are experiencing in your daily life. Although you may experience some discomfort during the treatment, the aim is to relieve your pain, not further it. If a patient experiences particular discomfort during treatment, that modality is immediately stopped. Following treatment, you may also feel some mild soreness (similar to that after a good workout), but this should lessen in 24 hours and be less frequent with a few more visits. 

Myth 2: The sound is your bones cracking

When people think of chiropractic care, they often associate it with cracking and popping sounds, and instantly believe the bones produce those noises. However, these sounds are due to small pockets of air being released from the fluid surrounding your joints as they are stretched during the treatment (think of it as bubble wrap). Furthermore, these noises are not the be-all and end-all of the treatment. The chiropractor is more interested in achieving movement in the joints than creating a popping noise.

Myth 3: Chiropractic is just for your back

Chiropractors are known primarily for treating back issues, but are educated on many areas of the human body. Chiropractic is an efficient treatment option for many neurological and orthopaedic issues (i.e. tennis elbow and plantar fasciitis). The chiropractor may focus on the spine for aspects of treatment, but this is due to the nervous system stemming directly from it.

Myth 4: You can adjust yourself

This can be dangerous, as you will not only be ineffective, but can also increase the pain you are experiencing. Although you may recreate the pops and cracks yourself at home, you will not be targeting the joints most in need of further mobility, so you will not achieve the same results. Chiropractors are trained professionals educated in applying the right force in the right direction to ensure that the treatment is as effective and pain-free as possible. 

Myth 5: Once you start chiropractic treatment, you will need it for the rest of your life

Although chiropractic isn’t a one-hit wonder, it does not require you to dedicate your whole life to receiving treatment. When a chiropractor first sees you, they will decide on a care plan tailored to you, your condition and your goals. Following the completion of this original plan of care, it is recommended that you return for regular chiropractic care to help maintain a healthy lifestyle, similar to your routine visits to the dentist or GP. However, this decision is completely up to you.

Can turmeric help you?

At The Woodstock Chiropractor we are always looking at how much more we can make a difference to the health of Oxfordshire residents and beyond!

Turmeric is a spice that has been used in traditional medicine for centuries. It is a member of the ginger family and is commonly used in Asian cuisine. Recently, turmeric has gained popularity in the health community due to its potential health benefits. In this blog, we will explore the health benefits of turmeric supplementation and the conditions it can help with.

Anti-inflammatory Properties

One of the most well-known health benefits of turmeric is its anti-inflammatory properties. Chronic inflammation has been linked to a variety of health problems, including heart disease, cancer, and Alzheimer’s disease. Turmeric contains a compound called curcumin, which has been shown to have powerful anti-inflammatory effects. In fact, some studies have found that curcumin is more effective than some anti-inflammatory drugs.

Pain Reduction

Another benefit of turmeric supplementation is its ability to reduce pain. Curcumin has been shown to be effective in reducing pain associated with osteoarthritis, rheumatoid arthritis, and other types of chronic pain. It works by blocking inflammatory pathways and reducing the production of certain enzymes that cause pain.

Improved Brain Function

There is also evidence to suggest that turmeric can improve brain function. Curcumin has been shown to increase the production of brain-derived neurotrophic factor (BDNF), which is a type of growth hormone that helps to maintain and repair brain cells. Low levels of BDNF have been linked to depression, Alzheimer’s disease, and other cognitive disorders.

Reduced Risk of Heart Disease

Turmeric supplementation may also help reduce the risk of heart disease. Studies have shown that curcumin can improve the function of the endothelium, which is the lining of the blood vessels. This can help to reduce the risk of heart disease, as endothelial dysfunction is a major risk factor for heart disease.

Conditions Turmeric Can Help With

Turmeric supplementation may also be helpful for a variety of specific health conditions. Here are some examples:

• Osteoarthritis: Turmeric can reduce pain and inflammation associated with osteoarthritis, and may even slow the progression of the disease.

• Rheumatoid arthritis: Curcumin has been shown to reduce joint pain and swelling in people with rheumatoid arthritis.

• Depression: Some studies have found that curcumin can be as effective as antidepressant medication in treating depression.

• Inflammatory bowel disease: Curcumin may help to reduce inflammation in the gut and improve symptoms of inflammatory bowel disease.

Conclusion

Turmeric supplementation has a variety of potential health benefits, including anti-inflammatory properties, pain reduction, improved brain function, and reduced risk of heart disease. It may also be helpful for specific health conditions, such as osteoarthritis, rheumatoid arthritis, depression, and inflammatory bowel disease. However, it is important to note that more research is needed to fully understand the effects of turmeric supplementation, and it should not be used as a substitute for medical treatment. As with any supplement, it is also important to speak with your healthcare provider before starting to take turmeric.

The effective dose of turmeric supplementation can vary depending on the specific health condition being targeted and the formulation of the supplement. The active ingredient in turmeric that provides its health benefits is curcumin, which is typically standardized to a specific percentage in supplements.

Here are some general guidelines for effective dosages of turmeric supplementation:

• For general health and well-being: A daily dose of 500-2,000 mg of turmeric extract containing 95% curcuminoids is recommended.

• For reducing inflammation and pain: A daily dose of 1,000-2,000 mg of turmeric extract containing 95% curcuminoids is recommended.

• For improving brain function: A daily dose of 500-1,000 mg of turmeric extract containing 95% curcuminoids is recommended.

• For reducing the risk of heart disease: A daily dose of 500-1,000 mg of turmeric extract containing 95% curcuminoids is recommended.

It is important to note that the absorption of curcumin is generally poor, so it is often recommended to take supplements that include ingredients that enhance its bioavailability. Some key ingredients that can increase the effectiveness of turmeric supplementation include:

• Piperine: This is a compound found in black pepper that has been shown to increase the absorption of curcumin by up to 2,000%. Supplements that include piperine are often labeled as "bioperine" or "black pepper extract."

• Phospholipids: These are naturally occurring compounds that are found in cell membranes. Supplements that use phospholipid complexes or liposomes to deliver curcumin have been shown to significantly increase its bioavailability.

• Turmeric essential oil: This is a volatile oil that is extracted from turmeric root. It has been shown to increase the absorption of curcumin by up to seven times.

When selecting a turmeric supplement, it is important to look for products that contain high-quality ingredients and are standardized to contain a certain percentage of curcuminoids. It is also a good idea to consult with a healthcare provider before starting any new supplement regimen.

Matt recommends: https://bettervits.co.uk/products/turmeric-complex?_atid=iWdCexzds69Ytp7Ed91ETCYRNOkEY4

What Are the Benefits of Sports Massage?

Sports massage is a specialised form of massage therapy that focuses on helping athletes and active people find relief from sore muscles, aches, and pains. It’s a great way to reduce stress, improve range of motion, and help prevent injury. Let’s take a closer look at some of the benefits of sports massage.

Reduce Stress Levels: When you are involved in physical activity or exercise regularly, your body produces hormones such as cortisol and adrenaline. These hormones can cause tension in the muscles which can lead to discomfort or pain. A sports massage will help relax your muscles and reduce stress levels by releasing these hormones throughout your body. This can result in improved performance during physical activities.

Regular sports massages can help reduce inflammation and improve range of motion by stretching out the muscles and increasing their flexibility. This helps athletes to move more freely without experiencing stiffness or discomfort during strenuous activities. It also helps to prevent injury by reducing the risk of muscle tears or pulls due to overextension or fatigue.

Sports massage can help with healing after an injury by improving blood flow to affected areas and promoting faster recovery times. It can also be used as a preventative measure for injuries by helping to strengthen weakened muscles, tendons, and ligaments that may be at risk of injury due to overuse or strain from high-intensity activities.

Sports massage provides many benefits for athletes and active people alike. It helps reduce stress levels, improve range of motion, and assist with injury prevention and recovery. If you are looking for ways to improve your performance while reducing the risk of injury, then consider investing in regular sports massages from a qualified professional! Not only will it benefit your overall wellbeing but it could also make a huge difference in terms of how you perform during physical activities too!

Making Healthy New Year’s Resolutions

After a month of feasting, socialising and celebrations, the time has finally come to look toward the new year and consider how we can make it our best year yet! New Year’s resolutions are a great way to set yourself goals. However, they rarely stick with motivation beginning to wane by the end of January. 

Some of the most common New Year’s resolutions involve wanting to be healthier, which looks different for different people. The best resolutions don’t focus on physical transformation, but on forming long-term habits. Therefore, we have put together some tips to help you make and stick to your healthier New Year’s Resolutions.

1. Decide what you want and why

The first step to making and sticking to healthy New Year’s resolutions is deciding what you want. Once you have decided on your goal, you can use it as guidance to tailor the changes you want to make. Furthermore, motivation is only temporary. Therefore, you need to find the real cause for wanting to make these positive changes. This provides you with something to fall back on when the going gets tough, and reminds you why you wanted to make these resolutions in the first place.  

1. Break your goals down into smaller chunks

People often set unrealistic goals with their New Year’s resolutions. Setting a huge goal can seem intimidating, and you may be unwittingly setting yourself up for failure. However, if you break the goal into smaller, more realistic chunks, it is more manageable. Take each month as it comes, and before you know it, you will be well on your way to achieving your big goal, and the final result won’t seem so far away. 

1. Find something that works for you

There is no point in setting yourself an unrealistic goal and beating yourself up over it. You don’t need to promise yourself you will make elaborate, time-consuming changes to your life. Instead, focus on small changes that you can still benefit from. New habits take time to build, so ensure you allow yourself to gradually incorporate these new lifestyle habits into your already busy schedule. This will help build a strong foundation, enabling these new habits to stand by you for many years.