RSS

Tag Archives: pain relief

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

 

 

Advertisements
 

Tags: , , , , , , , , , , , , , , ,

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

 

 

Tags: , , , , , , , , , , ,

More Pain Relief Options

Due to popular demand our Thurrock practice has introduced two extra pain relief clinics for Osteopathy and Acupuncture. Catering particularly for local workers & commuters the clinics are from 4pm – 8pm every Tuesday. These clinics are in addition to those operating already on Monday, Wednesday, Thursday and Friday in Stanford le Hope, Essex.

Appointments can be made on-line, by phone, via our Facebook page or in person at 13 King’s Parade, King St, Stanford le Hope, SS17 0HR

EVENING CLINICS

 
 

Tags: , , , , , , , , , , , , , , ,

3 Things You Might Not Know About Osteopathy

know-abt-osteopathy

1)  In 1993 the Osteopaths Act was passed giving Osteopaths state recognition and the same responsibility for patients as doctors and dentists.
2) Osteopathy is the oldest form of manual therapy
3) Osteopaths treat much more than bad backs! You might be surprised with this list:

conditions-osteopaths-treat-2

PLUS……….Did you know that at Cedar Hall Clinics we treat pain & discomfort in all ages? From new born to well beyond retirement. From pregnant mums to growing toddlers. From weekend warriors to elite athletes. From desk bound office workers  to manual labourers. From active keep fitters to couch potatoes. From those suffering minor stresses & strains of modern living to those recovering from surgery or injury.

www.cedarhallclinics.co.uk

 
Leave a comment

Posted by on February 7, 2017 in Clinic News, Uncategorized

 

Tags: , , , , , , , , ,

Spooks & Witches Invade Cedar Hall

Halloween has arrived at Cedar Hall Clinics Essex with Stan Skeleton taking up residence in reception at our Thurrock practice and Winnie Witch hiding among the flowers at Benfleet. Our younger patients are absolutely thrilled – especially as spooky sweets are on offer too!

www.cedarhallclinics.co.uk

Halloween Clinics.jpg

 
Leave a comment

Posted by on October 29, 2016 in Clinic News, Uncategorized

 

Tags: , , , , , , , , , , , , ,

We Like to say Goodbye

You’re always welcome at our clinics but we are always pleased to say farewell. It means that you’ve fully recovered from your ache, pain or injury! You always have the reassurance that should ache,pain or injury strike again, for whatever reason, Cedar Hall Clinics are here to help.RecoveredPatient

www.cedarhallclinics.co.uk

 
Leave a comment

Posted by on September 4, 2016 in Clinic News, Uncategorized

 

Tags: , , , , , , , , , , , , , , , , , ,

Living Life to the Full

We don’t ask you to pay in advance or get you to sign up for a series of treatments. If you’re better after 2 or 3 appointments – we’re happy. So to discover how Osteopathy might work for you, talk to one of our practitioners about your symptoms / pain /discomfort. A free assessment is just a call away – or book on line or via this FB page. www.cedarhallclinics.co.ukJoggers

 
 

Tags: , , , , , , , , , , , ,

 
%d bloggers like this: