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Tag Archives: pain free

Feeling Under Par? Osteopathy Can Help Get You Back in the Swing

We treat many golfers at Cedar Hall Clinics for various conditions, but lower back pain (lumbar spine region) is one of the most common ailments and can be a problem for golfers of all ages. Various studies have estimated that roughly a third of all golfers will struggle with lower back pain at some point in their lives.

Golfers

 

What causes this pain?

Each individual case is different and the cause of the lower back pain can vary but in our experience a lack of mobility in the ankles, hips, middle back (thoracic spine) and shoulders forces the lower back to work excessively hard. This puts a lot of pressure on the sacroiliac joint (SIJ) – the spot where the spine connects with the pelvis – as many golfers will rely on their lower back to generate the turn and power in their swings. This is particularly true for golfers with weak glute and hip muscles and those that have a poor range of motion in their mid-back region.

Another issue is that golf is a one-sided sport and golfers tend to put more stress on one side of the pelvis than the other. Most golfers also aren’t very good at stretching and warming up prior to teeing off and this can be a significant contributor to back pain after their round.

So what can be done?

  • Warm up properly
    Going straight to the first tee from your car or the clubhouse without doing a warm up is one of the surest ways of ending up with lower back pain. Give yourself an extra 15 minutes and start your warm up with some simple stretches on the following areas;
  • Shoulder & Torso: Hold a golf club with both hands across the shoulders and gently rotate the torso on both sides
  • Hips: In a seating position, pull one knee to the chest and repeat on the other side
  • Hamstrings: Starting in a standing position, bend over and try to touch the toes. Having flexibility in your hamstrings is essential if you want to avoid back pain as it will allow more movement in the pelvis and help reduce the stress on the lower back.

Practice smooth swings with good rhythm

With a proper swing you should be using the shoulders, chest, pelvis (hip) and lower back muscles to share the load of the swing. Practicing smooth rhythmic swings helps to develop muscle memory and prepares the muscle groups for the torque (force) and torsion (twisting) that a golf swing produces. Begin with the smaller irons and progress up to the larger woods, as this process will allow the muscles to warm up incrementally.

4507107 - female friends enjoying a game of golf

Use a trolley to carry the golf bag

Golf bags can be heavy and very often you will see golfers carrying them with just one strap on the shoulder. This will create too much pressure on one side of the pelvis. We would always recommend using a golf trolley or buggy, but if you want to carry your bag make sure to use the dual straps to evenly split the weight across the back. This will reduce the chances of developing low back pain from an uneven load.

 

How osteopathy can help

If none of the above tips are making any difference to your pain it may be time to see an osteopath, who are specialists in relieving the pain associated with golfing injuries. Very often the treatment will involve not just treating the area of pain but also focusing on the associated muscles, nerves, tendons and ligaments to ensure that they are all functioning optimally. This will help reduce the chances of the same injury recurring while also enhancing the body’s resilience to future injuries.

If you have any concerns over an injury you have picked up playing golf or one that is affecting your game please feel free to give us a call. Or make an appointment for a free assessment to find out what’s going on. We’re always happy to give advice or address any concerns you may have.

Until next time – happy golfing.

www.cedarhallclinics.co.uk

 

 

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Enjoy Pain Free Gardening

Osteopath & keen gardener Lorraine Scates passes on some helpful tips on how to enjoy a pain free time working in your garden.

When the sun comes out and the weather improves many of us head outdoors and begin to get the garden in shape for the summer. This is the time we see gardening related lower back injuries and other joint complaints. However, with simple changes, the chance of injuring ourselves can be greatly reduced.

Firstly, try to limber up for the task in hand. Try some gentle stretching before attempting tasks that are strenuous.

Avoid lifting objects that are heavy ie paving slabs, so get a friend to help out to even the load.

Be aware of your posture at all times when performing these tasks. Avoid excessive slumping and try to maintain an upright position.

46061942 - happy grandmother with her granddaughter gardening on a sunny dayYou wouldn’t spend 5 hours in the gym at a time so avoid performing a single task for a lengthy period of time & keep things varied with frequent breaks

When weeding avoid stooping over whilst keeping the legs straight, instead try to bend the knees and squat down to the level you are weeding at or sit on a small stool or cushion to avoid knee discomfort. If you are feeling very energetic you may prefer a lunging position. Whichever position is easiest for you please be mindful of maintaining an upright posture and avoid slumping.

When digging, avoid stooping forward at the hips. We advise partly bending the knees using a shallow squat stance. Keep your chest proud to help keep an upright posture. Many back injuries occur when we are slumping forward combined with a twist or turn.

When potting try to set pots at a level you can work with at an upright posture – for example at a level where you can sit and work. This reduces the strain involved and makes it easier to maintain a good posture.

Finally repetitive strain should be considered when performing tasks that you may not have done since last summer. Strains can sometimes occur when a mild activity is performed over a long period of time. If you have been hibernating over the winter don’t expect to be fit enough to be able to perform gardening for numerous hours in one go and not suffer pain and injuries as a result. Take regular breaks. Be kind to your body and allow your body to adapt to the new physical demand you’re putting upon it.

Enjoy your garden! We’re here to help if you overdo it!! Call us at our Benfleet clinic on 01268 774249 or our Thurrock clinic on 01375 678877.

www.cedarhallclinics.co.uk

 

 

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First Appointment? No Need for Nerves

You may be nervous about your first visit but there really is no need. Our osteopaths are primary health care providers & highly skilled. They use various gentle techniques according to your particular condition including:

  • Deep Tissue Massage                    01
  • Soft Tissue Stretching
  • Mobilisation
  • Manipulation
  • Ultra Sound
  • Cranial
  • K Taping (if necessary)
  • Home exercises

All new patients are asked to complete a simple personal history form. Your osteopath needs to know about any previous medical problems, current medication and of course, most importantly, details of the condition that you need help with now.

During your initial consultation your osteopath will:

  • Spend time getting to know you & your medical history
  • Perform a comprehensive medical examination
  • Ask you to perform some simple movements
  • Discuss diagnosis & treatment options with you
  • Appropriate treatment begins
  • Arrange private specialist investigations if necessary ie MRI or X rays

If you would prefer please feel free to bring a friend or family member for moral support. However many, now pain-free patients, often wonder why they left it so long to get treatment!

Book Now on 01375 678877     www.cedarhallclinics.co.uk

Free Assessment

 

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Keeping You Pain Free

pain relief

 
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Posted by on February 13, 2015 in Uncategorized

 

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Relax!! You’ll Wonder Why You Left It So Long!

Your First Osteopathy Appointment:  All new patients are asked to complete a simple personal history form. Your osteopath needs to know about any previous medical problems, current medication and of course, most importantly, details of the condition that you need help with now.

During the initial consultation your osteopath will spend time getting to know you and will perform a comprehensive examination, using various orthopaedic, neurological and medical techniques to help determine the origin of pain. Your osteopath will then decide upon the most effective treatment, if necessary, for your condition.

Osteopathic treatment involves manual techniques such as deep tissue massage, soft tissue stretching, mobilisation, and manipulation and sometimes ultra sound. This helps reduce excessive scar formation, reduce pain, improve elasticity and mobility of muscles, joints, and spine. Depending on your condition you may be given home exercises to do to increase your strength and flexibility. If necessary and only with your permission your osteopath will refer you to your GP or an Orthopaedic Consultant.

Our osteopaths appreciate that a first time visit for treatment may be daunting but please be reassured – there may be some soreness after but usually no more than after physical exercise. If you would prefer please feel free to bring a friend or family member for moral support. However many, now pain-free patients, often wonder why they left it so long to get treatment! 

It is difficult to predict how many appointments you may need but as a general rule, acute conditions may need only 2-3 treatments, whilst long standing, chronic conditions may need longer. Some patients find it beneficial to pop in for an MOT once in a while to help maintain optimum fitness.

Call our clinics at any time for more information:     

Benfleet 01268 774249     Thurrock  01375 678877

 
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Posted by on July 24, 2012 in Our Osteopaths

 

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