The perfect computer posture to prevent neck/shoulder and lower back pain.

Essential Adjustments:

Always take the time to adjust your chair, particularly if you share your computer with others:

  • Your seat should be adjusted so that your feet are flat on the ground, your knees are bent, but with a slight slope from your hips to your knees. You should end up with your hips ever so higher slightly than higher than your knees.
  • Your eyes should be level with the top of the computer screen. You may need to put the screen on a stand or even on a ream of paper to bring it to the right height.
  • Relax when sitting into your chair, making sure you have your bottom against the seat back with your shoulder blades touching the back rest of the chair.
  • Arms should be flat and your elbows level with the desk or table you are using. Use a seat with arm rests.
  • Take regular breaks. Never sit at the computer for more than 40 minutes; less if possible possible.
  • When you take a break, walk around and stretch a little; do something completely different.
  • Remove any obstacles from under your desk to ensure you have enough leg room.

On the move in the house or out and about with a laptop:

The portability of a laptop makes it very convenient and flexible to use, but it is tempting to use them in situations where you might be in an awkward position. You may not realise that you are in an uncomfortable or potentially pain inducing position if you are concentrating on what you are doing.

  • If using a laptop, invest in a stand to put it on (or use a ream of paper, your briefcase/bag or other object). This ensures the screen is as close ly to eye level as possible.
  • For laptops used in the home, it is a good idea to buy a normal keyboard and mouse which makes it much easier to use the laptop in a more ‘back friendly manner’.
  • When on the move with your laptop, take time to check your bag or briefcase for items you will not need. It is amazing how much unwanted ‘stuff’ quickly accumulates and the additional weight in your bag is extra weight that your shoulders and back have to bear.
  • Use a rucksack designed laptop case, carry it on both shoulders and adjust the straps so that the bag is held close to your back.
  • On the train……………If you are on the train and must use your laptop, don’t sit for long periods doing this, as you are looking down onto the screen with your head unsupported.

Using I-pads/tablet:

Using gadgets on your lap causes you pain as you hunch over to see the screen. Try to bring it up to eye level rather than holding you head in a forward position. A cushion or 2 or even a rolled up jacket on your lap to rest elbows on usually does the trick.

Stop Living A Life Limited By Backache

Get Back To What You Love

Causes Of Back Pain

Back pain. It’s a problem that affects millions of people in the UK every year. When your back hurts, many other things suffer too. Simple everyday tasks like getting in and out of a car, putting shoes on, picking up a child, sitting at a desk or standing in a queue for any length of time may become unmanageable.

There are many causes of back pain. Injuries, heavy lifting, ageing, recreational activities, poor posture, pregnancy and the stress of everyday life can all cause back pain. Many people choose to just ‘tough it out’ but there is a better way.

Did you know?

Chiropractors acquire their skills through an intensive 4 or 5-year full-time Uni course, and they are highly trained to diagnose the causes of back pain and provide hands-on treatment that works. Ignoring back pain doesn’t make it go away. In fact, it can make it worse. It’s important to treat not only the symptoms but also the cause.

If back pain is affecting your ability to get through the day and keeping you away from your favourite activities, consider chiropractic care. A Chiropractor is specially trained to find the root cause of your discomfort, diagnose what’s going on, recommend a treatment plan for your recovery and equip you with tools and advice that keep pain and further injury at bay. Stop living a life limited by backache. Get back to what you love.

Getting Back Into Action

Chiropractic care can restore healthy function to your spine and the related muscles and ligaments to get you moving again. Chiropractors are specialists in the adjustment of the vertebrae of the spine and other joints of the body. Adjustment helps to restore normal movement and alleviate pain– so you can enjoy your everyday activities again as quickly as possible. Complications are rare, and side effects such as temporary soreness are usually minor.

Patients Play A Role

The success of any treatment relies on patients playing an active role. Simple things to keep in mind include warming up before and stretching after physical activities,  keeping good posture at the desk and in front of the TV, keeping backpacks and handbags light, lifting objects safely, and stretching after an hour of television viewing or sitting at the computer. We will go through all of this with you when we see you in the clinic.

Backpacks for school children: avoid back pain

We know that backpacks are a great way for schoolchildren to carry their books and stationery but the design of the bag and, crucially, how your child carries a bag can make a big difference in preventing back pain. In short, the best way for kids to wear a backpack is to:

Pack It Light, Wear It Right!

Children have a tendency to sling their backpacks on one shoulder, which defeats the point of a bag with two straps, as the load is significantly weighted on one side of the body, pulling the shoulder down and putting pressure on the neck Here are some helpful tips that will help your child carry their backpack with ease.

Also, carrying too heavy a load can lead to poor posture and a distorted spinal column. Over time this can cause muscle strain, headaches, back, neck and arm pain, and even nerve damage. A heavy backpack carried on one shoulder forces the muscles and spine to compensate for the uneven weight. This places stress on the mid and lower back.

Prevention Is Key:

  • Choose the right backpack
    Select a lightweight backpack in vinyl or canvas. Pick a backpack with two wide, adjustable and padded shoulder straps, along with a hip or waist strap, and padded back.Try the backpack for fit and comfort – ensure it’s not too snug around the shoulders and armpits, and that it’s proportionate to the wearer’s body type.
  • Packing it properly
    Your child’s backpack should only contain what is needed for that day. A full backpack should be no more than 10 to 15 per cent of the wearer’s body weight. Place the heaviest objects close to the body and light or odd-shaped objects away from the back.
  • Putting the backpack on
    Place the backpack on a flat surface and slip on the backpack one shoulder at a time, adjust the straps to fit comfortably.When lifting the backpack, use both arms and legs and bend at the knees – give young children a hand.
  • Wearing a backpack
    Backpacks should never be worn over only one shoulder – this can result in neck, shoulder and back pain.
    Both shoulder straps should be used and adjusted so the backpack sits flush against the back.Test the fit of the backpack by sliding your hand between the backpack and your child’s back – if you can’t slide your hand in, the backpack is too snug.

Is Chiropractic Treatment Safe during pregnancy?

In now word: YES!! It’s an effective, non-invasive treatment that can help with the aches and pains that so often is associated with pregnancy. And a properly aligned spine can help make both pregnancy and delivery more comfortable.

Back pain during pregnancy has both mechanical and hormonal causes. Mechanically your centre of gravity moves forward as the baby develops which causes an increase in the curve of your low back and thus the load on the joints, ligaments and muscles of the spine and pelvis. Hormonally the body produces greater amounts of pregnancy hormones which results in a loosening of ligaments and joint capsules.

Chiropractic Treatment Safe during pregnancy

Bearsden Chiropractic in Glasgow offer a safe, gentle and drug free alternative for the relief of pregnancy-related discomforts including pelvic girdle pain, lower back pain and sciatica.

The treatment restores normal function to the body and helps relieve the joints from the added stresses at this time. This generally results in less pain for the mother-to-be and more room for the developing baby so that both mother and baby experience less physical and emotional stress.

Looking for a safe and natural way to ease discomfort during pregnancy? Check out chiropractic care!

Trapped Nerve in the Lower back / Sciatica

The Benefits of Chiropractic Treatment for Sciatica

Sciatica refers to irritation/pressure on the sciatic nerve, which runs from the lower spine all theway down the back of each leg. This condition usually occurs when there is pressure on the nerve due to a herniated disc in the spine or spinal stenosis.

This condition gives rise to severe and more or less constant pain in the leg going all the way downto and affecting the foot. In most cases the pain is so strong that standard painkillers do not even touch it. It’s often associated with tingling or pins and needles in the foot, numbness and even weakness of the muscles below the knee.

These symptoms are not the same as coming from ‘mechanical back pain’ which by far is the most common form of lower back problem diagnosed. ‘Mechanical back pain’ usually starts in the small of the back and may spread to include the hip area and into the front or the back of the thigh. It rarely extends below the knee. ( see post on Mechanical Back Pain) The two most common causes of Sciatica, are Disc Herniation (often referred to as a slipped disc) and Degeneration (aka wear and tear).

Lumbar Disc Herniation:

Tends to happen to people aged between 30-50 years but fortunately is not that common. The disc at L4/5 and L5/S1 are most commonly involved. It is a very painful condition and can take a bit of time to get resolved.

The intervertebral disc sits in the space between the bones which make up the spine. The disc normally acts as a shock absorber. It is made of two parts. The centre, called the nucleus pulposus, which is spongy and provides most of the shock absorption and the outer strong ligament rings surrounding it, called the annulus fibrosus.

A disc herniation happens when there is a weakness or injury to the outer fibers allowing some of the spongy material to ‘run out’ causing pressure/irritation to the nerve root as it leaves the spine.

Degeneration (aka osteoarthritis)

This tends to happen to people over 60 years of age. As we get older, several changes happen to the bones and soft tissues. The disc loses its water content and may begin to collapse, causing the space between the vertebrae to narrow. This causes the space where the nerve exits the spine to become smaller which may lead to Spinal Stenosis and Sciatica (trapped nerve).A thorough history and a full examination will help in identifying the cause of the pain and the appropriate treatment for you.

Chiropractic care is an effective method for managing sciatica symptoms. Through manual manipulation of joints and relaxation of the surrounding muscles, a chiropractor can reduce inflammation around compressed nerves and restore normal mobility in your affected spinal joints.

Our chiropractors will also give you exercises and stretches that can help alleviate discomfort associated with sciatica. Additionally, they may recommend lifestyle changes such as improved posture and diet modifications to support healing.

This is a very very painful condition and at times we may need to work with your GP who can prescribe some strong pain relief to take while we work on your lower back to get it functioning again. We will do our best to get you off the medication as soon as possible to avoid the side effects from it.

Torticollis (aka Wry Neck)

Torticollis is defined as a condition whereby the head becomes fixed in an abnormal and asymmetrical position, and is often accompanied by painful muscle spasms. There are different presentations depending on age and cause.

Most commonly the condition occurs in adults and is due to a painful spasm of the SCM (sternocleidomastoid) muscle in the neck resulting in the head being held in a rotated and flexed position. This is referred to as Acquired torticollis and can be a result of injury, muscle spasms, ear infection, tumour, or use of certain drugs.

Congenital torticollis is rare and occurs within hours or weeks of birth. The infant will present with a fixed asymmetry of the head which can be a result of birth trauma, or of the baby’s head being at an awkward position during the later stages of development.

Chiropractic treatment can help alleviate the symptoms of torticollis and restore normal motion to the neck. Once any underlying sinister causes have been ruled out the chiropractor can apply gentle manipulation to the joints in the neck to encourage normal function. In addition soft tissue muscle work, stretches, and exercises can all be used to help the condition. This is true of the congenital type also, very gentle joint and muscle work can help to reduce the tension in the neck and return the head to a normal position.

Tennis Elbow

Treating Tennis Elbow with Chiropractic Care

Tennis elbow (lateral epicondylitis) is an inflammation of the tendons that attach to theoutside of the elbow, causing pain and discomfort. While tennis elbow is often caused by playing tennis—hence its name—it’s also common among other types of sports players, as well as manual labourer’s and those who are frequently using their elbows/forewasrm muscles in daily activities. Fortunately, chiropractic care can be very effective in treating
tennis elbow.

Tennis elbow is caused by repetitive stress on the tendons and muscle fibers that attach to the outside of the elbow joint. These muscles and tendons are responsible for controlling wrist motion and grip strength. When these muscles become overworked due to repetitive motion, they become inflamed, leading to pain and discomfort when moving or rotating your arm. This condition can be extremely debilitating, making it difficult to perform
everyday tasks such as opening doors , lifting the kettle or even shaking hands.

Chiropractors use a variety of techniques to help treat tennis elbow including soft tissue massage, elbow adjustments, stretching exercises, ultrasound therapy, taping techniques, electrical stimulation therapy and cold laser therapy. In addition to these treatments, chiropractors may also ask you to use icepacks to decrease the swelling.

We will always check your neck for any dysfunction as a loss of spinal movement can lead to a weakness in the arm muscles. This can at times be an underlying cause as you stand a greater risk of incurring tennis elbow if you have weak forearm muscles and then engage in some sort of activity that puts a lot of strain on your elbow.

We will also work with our patients to create a personalised treatment plan that fits their needs so they can get back into their normal routine as quickly as possible without exacerbating their injury. The goal is not only to reduce pain but also increase mobility while strengthening muscles around affected areas so they won’t be injured again in the

The Importance of Good Posture

Understanding Torticollis and How Chiropractic Can Help

Have you ever experienced neck pain that makes it difficult to move your neck? If so, you may be dealing with a condition known as torticollis. Torticollis is a disorder of the neck muscles that causes your head to tilt sideways and rotate to one side. It can be caused by several different factors, including poor posture and muscle trauma. Fortunately, chiropractic care can help alleviate the symptoms of this condition. Let’s explore how.

What Causes Torticollis?

Torticollis often develops due to poor posture or muscular strain. Sitting in one position for too long or sleeping in an awkward position can cause the muscles of the neck and shoulders to become strained, resulting in neck discomfort and limited range of motion. Other causes include injury or inflammation of the neck muscles, birth defects, tumors, or nerve damage.

How Can Chiropractic Help?

Chiropractors are trained to diagnose and treat musculoskeletal disorders such as torticollis. They use manual manipulation techniques to adjust the spine and relax tense muscles that are causing pain and stiffness. This helps reduce inflammation, improve mobility, and relieve pain associated with torticollis. Additionally, chiropractors may also recommend lifestyle modifications such as ergonomic adjustments at home or work as well as specific exercises designed to strengthen weak muscle groups and improve flexibility.

Chiropractic care is an effective treatment option for those who suffer from torticollis. By using manual manipulation techniques along with lifestyle modifications and exercises prescribed by a certified chiropractor, patients can experience significant improvement in their symptoms while preventing future episodes of this condition from occurring. If you think you might be suffering from torticollis it is important to seek professional medical attention right away so that an appropriate treatment plan can be created for you based on your
individual needs.

Sacroiliac Joint Pain

Sacroiliac pain is a type of lower back pain that occurs at the SI joint, which connects the spine to the pelvis. The pain can range from mild to severe and is more often than not worse while sitting.

The sacroiliac joints (SI joints) are located between the sacrum, which is the triangular shaped bone at the bottom of the spine, and the iliac bones on either side of the pelvis. The joints are held together by strong ligaments and support the entire weight of the upper body when standing erect which places large amount of stress across them.
Sacroiliac joint pain can be caused by sprain/strain injury ( common), wear and tear of the joints, or very occasionally a forms of arthritis that cause inflammation, restrictions, and pain.

Conditions that affect the normal walking patterns, such as a leg length differences, or pain in the hip, knee or foot will also place increased stress on the sacroiliac joints and can result in strains or accelerated wear and tear of the joints. Another common cause of SI pain is pregnancy as the hormone relaxin is released to allow the ligaments to stretch in preparation for childbirth. This can cause increased movement in the joints which can cause increased stress and abnormal wear and tear. Sacroiliac joint pain during pregnancy is referred to as pelvic girdle pain ( see separate post on pelvic girdle pain ).

When you visit a chiropractor for sacroiliac joint pain we will likely perform an adjustment or manipulation of your SI joint(s.) This involves applying gentle pressure to the affected area in order to restore proper alignment in the spine, reduce inflammation, and improve mobility in the joint. We also use soft tissue techniques to relieve any associated muscular tensions.

Rotator Cuff Problems

How Chiropractic Care Can Help with Rotator Cuff Injuries

Rotator cuff injuries can be incredibly painful and inconvenient. Many people don’t know that chiropractic care is an effective way to treat these types of injuries, as well as other types of shoulder pain. Chiropractors are trained to identify the underlying cause of shoulder pain and provide treatments that address the specific needs of each individual patient.

What Is A Rotator Cuff Injury?

The rotator cuff is made up of four muscles—the supraspinatus, infraspinatus, teres minor, and subscapularis—which surround the head and neck of the humerus (upper arm bone). These muscles are very small but very important for proper shoulder function. They help move your arm away from your body and up toward your head. A rotator cuff injury occurs when one or more of these muscles are injured or strained, resulting in pain and limited mobility in the shoulder joint. The Supraspinatus is the muscle most commonly injured.

How Can Chiropractic Care Help?

Your chiropractor will check the shoulder function but will also assess the muscle balance and examine the neck and upper spine to find out how to best improve the biomechanics of the whole shoulder girdle. Often rotator cuff problems is associated with a mechanical neck problem (restricted movement) why it’s important that we check and treat more than just the painfull muscle.

Chiropractors specialise in treating musculoskeletal injuries such as rotator cuff injuries.Their treatment approach focuses on restoring alignment and function to the joints and muscles in order to improve range of motion, reduce pain, and promote healing. The goal is to reduce inflammation by freeing up any restrictions so that there is less pressure on the injured area. Treatments typically include manual adjustments to restore proper alignment, as well as soft tissue manipulation to reduce muscle tension and stiffness. Depending on the severity of the injury, treatment may also include therapeutic exercises designed to strengthen weak areas and increase flexibility in order for patients to return to full activity faster.

Benefits of chiropractic care for rotator cuff injuries:

Chiropractic care offers a number of benefits for people suffering from rotator cuff injuries: it encourages healing without surgery; it helps relieve pain naturally; it improves range of motion; it reduces inflammation; it strengthens weakened areas; and it increases overall joint health. Additionally, chiropractors can provide guidance on lifestyle changes that may help prevent future injury such as improving posture or modifying exercise routines.