Perea Clinic https://www.pereaclinic.com For muscle injuries and effective relief ofrom muscle pain and chronic tenstion Mon, 20 Jan 2020 20:30:14 +0000 en-GB hourly 1 https://wordpress.org/?v=4.9.13 Acupuncture Treatments – what conditions can acupuncture treat? https://www.pereaclinic.com/acupuncture-treatments/ https://www.pereaclinic.com/acupuncture-treatments/#respond Mon, 20 Jan 2020 20:30:14 +0000 https://www.pereaclinic.com/?p=7070 The rise of acupuncture Acupuncture treatments are on the rise in the UK. It was once considered a quirky kind of alternative therapy. But now, it is growing in recognition....

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The rise of acupuncture

Acupuncture treatments are on the rise in the UK. It was once considered a quirky kind of alternative therapy. But now, it is growing in recognition.

It is very well researched. In fact, it is probably the most research form of complementary therapy there is.

And the number of people receiving acupuncture treatments may well surprise you. Even a decade ago, there were as many as 4 million individual sessions a year.

There is growing confidence in its effectiveness. And research has shown repeatedly that there are no long term side effects. So, more and more people are giving it a go.

But what treatments is it effective for? Let’s take a look.

Acupuncture treatments

Acupuncture treatments

What do most people use acupuncture treatments for?

Evidently, the major reason that people go for treatments is for musculoskeletal problems. Typically, these will be for back, shoulder, neck and knee pain. This is perhaps due to the ability for the treatment to offer such immediate relief.

Acupuncture helps to release endorphins into the body. These endorphins are great for helping to decrease the painful symptoms you may be suffering. The endorphins are a fast-acting and natural source of pain release. And for many people who look to minimize medication, a preferred alternative.

But in addition, the treatment is often used to help ease neurological issues. In particular, to help alleviate problems with headaches and migraines.

According to the American Migraine Foundation, there is evidence supporting the use of acupuncture. In a systematic review, they found that the frequency of headaches halved. Also, that well over half of those trialed experienced relief. And furthermore, that the relief could last up to 6 months.

Many people who suffer from migraines turn to acupuncture as a last alternative. And often, they are delighted with the results. As with neuromuscular issues, sufferers are often glad not to have to resort to using medication.

What other conditions can acupuncture treat?

There is mounting clinical evidence that acupuncture can help in numerous ways. There are positive findings for its ability to help with the following: –

  • Depression
  • Sciatica
  • Stroke patients
  • Women suffering from morning sickness
  • Rheumatoid arthritis
  • Some types of both hypotension and hypertension
  • Acute and Chronic gastritis

And this list is not exhaustive. It does, however, include some of the more common complaints that it helps to deal with.

A final thought

There is a tendency in the West to try and pinpoint certain conditions. We want to know the exact source of a problem and match it to the exact remedy.

That is only one way of looking at a problem. A good acupuncturist will evaluate your overall health and lifestyle. And the bigger goal of the treatment is to help to restore physical, emotional and mental balance.

Many patients are relieved to find a treatment for the primary source of their pain.  But are often surprised to find other health issues start to clear too. And that they benefit from a better overall sense of wellbeing.

 

 

 

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Understanding acupuncture – and the ways it can help? https://www.pereaclinic.com/understanding-acupuncture/ https://www.pereaclinic.com/understanding-acupuncture/#respond Tue, 14 Jan 2020 05:45:55 +0000 https://www.pereaclinic.com/?p=6973 A background to acupuncture To get an understanding of acupuncture, we need to look at its background. Its roots go back a long way. In fact, over 2000 years. It...

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A background to acupuncture

To get an understanding of acupuncture, we need to look at its background.

Its roots go back a long way. In fact, over 2000 years. It was first practiced in China. The early form was based around the concept of ‘Qi’ energy.

It stemmed from a belief that there are lines of meridians that run around the body. They believed that energy blockages create pain and disease. And that, restoring the flow of energy helped to improve health and relieve pain.

Thus, with its long history, it clearly has a very well-established tradition. However, it didn’t arrive in Europe until the 17th Century. At that time, it was popular in France and Germany. It was lesser-known in Britain.

However, it has grown in prominence over recent years in the UK. This is due to its western-scientific approach to the practice. In addition, acupuncture is becoming increasingly well researched.

Understanding acupuncture

Understanding acupuncture

Understanding how acupuncture works?

Acupuncture incorporates the use of very fine needles. These are placed in sites around the body. These sites are known as acupuncture points. They stimulate sensory nerves under the skin and in the muscles.

Subsequently, this releases a flow of endorphins. These are known as ‘feel-good’ hormones. They play a central role in pain relief. The impact of the treatment is cumulative. A series of acupuncture is almost certainly more beneficial than a single session.

Acupuncture is now more widely used. It is used within many GP surgeries, Pain Management Centres and even hospices. This growth helps to emphasize its growth in acceptance.

Understanding some myths about acupuncture

Firstly, and perhaps most importantly, the idea that it is painful. This may seem like a legitimate concern. After all, having needles stuck in you does sound painful. But the needles used are incredibly thin. About the same width as a hair. So no, acupuncture is not painful.

The next myth to dispel is that acupuncture is just for pain management. It is often used for relief from acute physical pain. However, it has proved successful for many other conditions too.

Crucially, it seems to have a positive impact on mental and emotional wellbeing. And it has been used to help deal with insomnia, anxiety, depression, and even infertility.

Lastly, we need to get rid of the idea that acupuncture is unhygienic. In fact, the opposite is true. The needles used are sterilized and used on a one-off basis. You are not under any risk of infection from acupuncture.

Can you trust acupuncture?

Yes, you can. Acupuncture is shaking off its image. It is no longer seen as a quirky alternative therapy. The National Institute for Clinical Excellence (NICE) even recognize it. They even recommend it for chronic tension-type headaches. And, in addition, to help relieve joint, dental or post-operative pain.

Understandably, you probably have a lot more questions about how it can help. At the Perea Clinic, we are happy to help, Not only with treatments themselves but also in furthering your understanding.

If you would like to know more, please contact us. We are confident you can benefit from this wonderful treatment.

 

 

 

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Your best New year’s resolution – and how it can help https://www.pereaclinic.com/best-new-years-resolution/ https://www.pereaclinic.com/best-new-years-resolution/#respond Sat, 04 Jan 2020 06:07:33 +0000 https://www.pereaclinic.com/?p=6842 A New Year and a new decade What is the best New Year’s resolution you can make? Clearly, that is a matter of debate. After all, we all have different...

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A New Year and a new decade

What is the best New Year’s resolution you can make? Clearly, that is a matter of debate. After all, we all have different aspirations, goals, and dreams.

However, one thing is for sure. Too many people give up or lose sight of their resolutions. Perhaps you know that feeling yourself.

Typically, we make what are called outcome goals. We want to lose a certain amount of weight or make a particular amount of money.

These can be useful. But let’s consider another option. Committing to what is known as a process goal. In other words, it is a commitment to a certain way of behaving.

Let’s take a look.

Best New Years Resolution

Best New Years Resolution

How being kind can be the best New year’s resolution

Unlike outcome goals, process goals can give you more of a sense of control. And consequently, they can allow you to feel like you are winning more often.

Let me explain. For example, let’s hypothesize that your outcome is to lose 20 lbs. The only time you will feel that you have achieved the goal could be months later. This can lead to frustration, and a feeling of failure if you suffer setbacks. Ultimately, this might mean that you quit on your outcome goal.

On the other hand, let’s consider an easy process goal. Being kind. More specifically in this scenario, being kind to your body.

The smallest act could be considered as being kind to your body. For instance, drinking some water, stretching or getting a good night’s sleep. Every time you do something for your body, you are achieving and re-inforcing the goal.

If you are committed to this goal, you can start to explore new ways to be kind to yourself. It will allow you to start to develop new habits. It can also help you move towards your outcome goal.

Also, subconsciously, the goal of being kind to yourself feels more positive. Whereas, the goal of having to lose weight can feel more negative and restrictive.

Your best New Year’s resolution – ways to be kind

Part of being kind to your body is allowing it to work optimally. There are many reasons people get out of shape or fall into poor health. But part of the reason is neglecting their bodies.

As part of the process of being kind, you need to find ways to kick start the body.

This can involve many things, including

  • alleviating aches and pains
  • getting the lymphatic system moving again
  • improving your understanding of nutrition
  • committing to regular movement classes such as Pilates or Yoga

The list is endless!

A final thought

It has been showed repeatedly, that to achieve a new goal it helps to have a support network. Keeping commitments to others, as well as yourself, will help strengthen your resolve.

And if you think of it logically, that’s what we offer at Perea Clinic. We are a place that you come to, not only when you are in desperate need of repair. We offer you somewhere you can come to be kind to your body all year round.

Perhaps your best New Year’s resolution could be to give us a call. We will be happy to help.

 

 

 

 

 

 

 

 

 

 

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A post-Christmas detox – and how lymphatic drainage can help https://www.pereaclinic.com/post-christmas-detox/ https://www.pereaclinic.com/post-christmas-detox/#respond Mon, 30 Dec 2019 11:04:01 +0000 https://www.pereaclinic.com/?p=6827 The effects of Christmas on the body Going on a detox soon after Christmas can have plenty of rewards. Especially as we head into the New Year. However, let’s first...

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The effects of Christmas on the body

Going on a detox soon after Christmas can have plenty of rewards. Especially as we head into the New Year. However, let’s first consider what overdoing it over the Christmas period can do to the body.

The first thing is obvious. You are likely to have gained weight. Many people eat around 5000 calories or more on Christmas Day itself. But let’s be honest, the lead up to and aftermath of Christmas can lead to weight gain too.

But there is more. Take the food coma you so suffer after Christmas lunch. This actually has a name. It is called postprandial somnolence. Primarily, it occurs due to the shunting away of blood from other parts of the body. Frighteningly, this also includes diverting blood away from the brain. And this is all in an effort to aid digestion.

And then there is the increased alcohol consumption too. This can have a relatively immediate impact on blood pressure, raised cholesterol and even impact triglyceride levels. Furthermore, binge drinking on holidays or at weekends can actually lead to an irregular heartbeat. A condition that is known as arrhythmia.

So now we know what damage has been done. Let’s see about reversing it.

Post-Christmas detox

Post-Christmas detox

How to start detoxing the body

The first two ways are fairly intuitive. But nonetheless should not be overlooked. Take on board plenty of water. And try and walk more. Walk for at least 10-20 minutes two or three times a day if you can.

The water will help to restore and replenish you. The walking will help you to start processing toxins by helping to stimulate the lymphatic system. The lymph system often called the second circulatory system, is lesser-known by most people. It does, however, play a pivotal role in removing gunk from your body.

Walking or exercise is good for the lymphatic system because it aids with the pumping action required to get it going.

There is a much lesser-known tip for helping you with your detox too. It comes from a practice in Ayurvedic medicine. Try taking some coconut charcoal. It helps directly with ridding you of toxins. However, do not use it if you are taking any prescription medications.

How lymphatic drainage can help your Christmas detox

We have already explained how the lymph system is important in eliminating waste from the body. Exercise can of course help. But if you really want to accelerate the process, you could try a lymphatic drainage massage.

It’s a form of massage that uses gentle yet repetitive strokes to help stimulate the body’s natural filtration system. The impact of the overindulgence we spoke of earlier will hamper the flow of lymph in the body. A trained lymphatic drainage massage therapist can help overcome this. And will get the lymph flowing again.

A final word

With all massage, it is important to go to a trained and qualified practitioner. But with Lymphatic Drainage it is extremely important. It can be counter-productive if applied incorrectly.

For more information on how to accelerate your Christmas detox, contact us. We will be more than happy to help.

 

 

 

 

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How to prepare a Healthy Christmas Dinner – A few things to consider https://www.pereaclinic.com/healthy-christmas-dinner/ https://www.pereaclinic.com/healthy-christmas-dinner/#respond Mon, 23 Dec 2019 20:36:56 +0000 https://www.pereaclinic.com/?p=6790 Eating right at Christmas A healthy Christmas dinner? Really? Is that even possible? And if so, wouldn’t it be a lot less fun? It’s ok. We get it. Christmas is...

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Eating right at Christmas

A healthy Christmas dinner? Really? Is that even possible? And if so, wouldn’t it be a lot less fun?

It’s ok. We get it. Christmas is a time to relax and let your hair down. However, there are ways that you can make the food a lot healthier without compromising too much on taste.

We also appreciate there are many different types of diet out there. But in this short piece, we are going to focus on a traditional Western Christmas dinner. And look at ways that we can make it a little less indulgent.

Healthy Christmas Dinner

Healthy Christmas Dinner

Overindulging at Christmas

Above all, we want you to enjoy Christmas. Similarly, we want to help you minimize the post-Christmas food hangover.

The brutal truth is, that people tend to gain more weight at Christmas than at any other time. In fact, according to the British Medical Journal, many of us consistently put on 0.4 to 0.9 kg.

This is for reasons including;

  • increasing alcohol intake
  • larger portion sizes
  • consuming more high-density foods
  • more difficulty acting with restraint among family and friends
  • and the increased availability of high fat and high sugar foods

Some psychological tricks that can help

Before you even think of adjusting the ingredients, there are a few mind tricks you can use. Firstly, the tendency at Christmas is to want to eat everything on your plate. Simply by using smaller plates, you will automatically reduce portion sizes.

Also, we often mistake thirst for hunger. And when you drink alcohol earlier than normal it can bring on a thirst. Start the day with a big glass of water when you get up. And put a jug of water on the table along with the food. Keeping hydrated will help decrease your cravings.

Finally, try to pause between helpings. The feeling of satiation is often delayed. Take the opportunity to have a good old chat before going up for more. A 10-15 minute delay will allow your body to catch up with what you just ate.

Making a healthy Christmas dinner – a few tips

  • Here is some good news. The turkey itself is relatively low fat. the large proportion of calories is in the skin. Three or four slices without the skin should only be 3-400 calories.
  • And before you even cook the turkey, prick the skin. This will allow some of the fat to drain off.
  • Use coconut oil instead of goose fat to cook the potatoes. They taste delicious
  • Instead of sausage based stuffing use chestnut or fruit-based stuffing
  • For the pigs-in-blanket, use low-fat sausages and lean bacon

As for the pudding. It’s challenging to keep the calories down. However, there are little tricks you can do, like using creme fraiche instead of double cream. It still tastes great.

And finally, the key to stopping eating is having the food out of sight. Try and be disciplined and clear up, once the main meal is over. Picking throughout the day can be a real downfall.

A final word

We do hope we have encouraged you to have a healthy Christmas dinner. Remember, we can offer sound nutritional advice all year round. So if you need some extra help in the New Year, please do contact us.

In the meantime, have a wonderful Christmas. And a healthy one too.

 

 

 

 

 

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Understanding Massage – the difference between sports and deep tissue https://www.pereaclinic.com/understanding-massage/ https://www.pereaclinic.com/understanding-massage/#respond Mon, 16 Dec 2019 20:24:09 +0000 https://www.pereaclinic.com/?p=6764 Looking beyond a feel-good massage Understanding the difference between the various types of massage isn’t always easy. For many people, their first massage is at a hotel or spa. Above...

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Looking beyond a feel-good massage

Understanding the difference between the various types of massage isn’t always easy. For many people, their first massage is at a hotel or spa. Above all, it’s just seen as a way to treat themselves and help to relax.

But there usually comes a time when you need the massage for something far more specific. Consequently, you’ll need to understand what makes each massage different.

Here, we look at how a sports massage and deep tissue massage differ. Many people think they are one of the same things. But they are not. There are some crucial differences.

Understanding Massage

Understanding Massage

Understanding the two types of massage

Firstly, let’s consider a sports massage. The aim of this type of massage is to manage and rehabilitate the soft tissue in the body. The goal is to restore muscles, ligaments, and tendons to optimal health.

It’s for people who are physically active and participate in sport. People who need to recover quickly for the next bout of exercise. It can help in a number of ways. These include,

  • restoring function back into damaged tissue
  • managing and preventing pain
  • optimizing range of movement and flexibility so that the body performs to its best

More specifically, this is achieved in the following ways. By,

  • improving the blood flow through damaged tissue
  • breaking down and reforming scar tissue at the site of an injury
  • removing metabolic waste from tissue

It is a great form of massage to help prevent and recover from injury. But it should also be used to aid and enhance sports performance. Many elite athletes will count on regular sports massage to keep on top of their sport. But it can be used by recreational athletes to great effect.

How is deep tissue massage different?

Unlike sports massage, deep tissue massage doesn’t have such a specific focus. It’s often used for people with chronic pain that has developed from any of many different sources. Or it can also be used to help with rehabilitation from injury (not always sport-related).

In addition, it helps with a variety of other conditions and situations. These include helping to alleviate issues with RSI, Fibromyalgia, and postural problems.

As the name suggests, it targets the inner layers of the muscles. It’s used to treat muscle and tendon injuries, pain, and stiffness in the major muscle groups and joints. It involves applying firm pressure and slow strokes to reach deeper layers of muscle and fascia.

Undoubtedly, it is a more rigorous form of massage. But provided the practitioner is skilled, it shouldn’t reach a point at which it becomes painful.

Understanding the importance of using a qualified therapist

Clearly, it is vital that you are treated by someone who knows what they are doing. Without a doubt, an inexperienced or unqualified therapist will cause more harm than good.

Therefore, never be shy about inquiring into the background of the therapist treating you. If you need further advice on understanding what type of massage is most suitable for you, please contact us. We will be more than happy to help.

 

 

 

 

 

 

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Back pain red flags – What things you should watch out for https://www.pereaclinic.com/back-pain-red-flags/ https://www.pereaclinic.com/back-pain-red-flags/#respond Mon, 09 Dec 2019 19:09:26 +0000 https://www.pereaclinic.com/?p=6617 When back pain gets too much If you suffer from back pain, there are red flags to watch out for. Signs that tell you enough is enough. The fact is,...

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When back pain gets too much

If you suffer from back pain, there are red flags to watch out for. Signs that tell you enough is enough. The fact is, very few of us go throughout our adult life without any back pain.

According to statistics from the NHS, 8 out of 10 of us will suffer from back pain in our adult lives.

But at what point does discomfort become a real concern? What are the red flags? It will vary from person to person of course. But here are some insights that can help.

Back Pain Red Flags

Back Pain Red Flags

There are different types of back pain

It helps to think of back pain as a symptom. It is an indication that there is an underlying issue. The triggers are often many and varied.

The possible list of causes is endless. But some of the most common include the following:

  • Inflamed or impinged nerves
  • Damage or deterioration of spinal discs
  • Strained or stretched ligaments in the spine
  • Injured or strained muscles
  • Referred pain from infection to vital organs

Putting your back pain into context

Obviously, all of us have different pain thresholds. Some people will put up with a certain level of discomfort and just crack on regardless. Others will let the whole office know about the slightest twinge.

However, whichever category you fall into, there are certain questions you should ask yourself.

First, think about how long the problem has persisted. Most back pain, if not caused by a serious underlying cause, should clear up within 4 to 6 weeks. Back pain that endures for longer than this is a potential red flag.

Next, consider how restrictive the discomfort is. If it is causing you to move around a little more gingerly, that’s probably ok. But if it has reached a stage where it is restricting your day to day activity, don’t be a martyr. It’s another sign you need to seek some advice or treatment.

And there are some other instances in which you need to be extra vigilant. For example, if you have a fever associated with the pain. Or if you have started losing weight without trying.

And finally, consider if the problem coincides with recent trauma, or bladder or bowel problems. 

What to do if you notice back pain red flags

First things first. You need to get the problem diagnosed properly. As we have alluded to already, the possible triggers are many and varied. If the condition is significantly disabling, it’s worth visiting your GP to get a better understanding of what’s going on. You need to rule out any serious complications.

Provided you don’t need surgery, the next stage is to seek out some hands-on therapy. A good therapist will help to ensure that your recovery is swift and thorough. And crucially, they can help with a process of rehabilitation that vastly reduces the chances of the problem returning again.

For a more detailed assessment of your back pain issues, feel free to contact us. We’re happy to help.

 

 

 

 

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Sports Massage Advice – What you need to know before you book https://www.pereaclinic.com/sports-massage-advice/ https://www.pereaclinic.com/sports-massage-advice/#respond Mon, 02 Dec 2019 20:12:28 +0000 https://www.pereaclinic.com/?p=6550 A background to sports massage Before we launch into advice about how you can get the best out of sports massage, let’s start with a little background. The evolution of...

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A background to sports massage

Before we launch into advice about how you can get the best out of sports massage, let’s start with a little background.

The evolution of the practice has happened over a huge span of time.

Massage itself is a form of therapy that dates back over 3000 years. It has its origins in China. And some would argue in India and Greece too.

The advent of sports massage dates back to the early nineteenth century. This is when Per Henrik Ling first developed it to help gymnasts and fencers.

Modern sports massage grew popular around the world, especially the Soviet Union, in the later 20th Century. But it didn’t really become mainstream in the UK until the 1990s.

All this goes to demonstrate that sports massage isn’t just some marketing fad. But rather, it’s a therapy with deep roots and a long tradition.

Sports Massage Advice

Sports Massage Advice

What does Sports Massage involve?

One of the key goals of Sports Massage is to help release and relieve tightened muscles. This has a few benefits. It can relieve soreness, help to improve joint range of motion and allow the body to perform better, among many other things.

The therapist is likely to use a variety of techniques. These may include what is known as passive or active stretching. Or they may use another very sophisticated form of stretching known by the abbreviation PNF. All fantastic for aiding flexibility.

In terms of massage techniques, they apply many different types of movement and pressure. To give a few examples, the therapist may use light strokes with the palm of the hand. Alternatively, they may use a kneading motion or perhaps a friction movement. In addition, they may cup the hands and lightly hack at the body. And finally, they may stimulate the muscles through vibration.

Although these various methods may become slightly uncomfortable, rest assured, they should not be painful. They can be used to enhance blood flow, help with muscle recovery, warm up muscles or soothe and relax them.

Basically, the technique and the effect are all carefully selected depending on where you are at in the performance cycle.

What can Sports Massage help with

It can help in a number of ways. But to name a few, it can –

  • Ease muscle strain
  • Help improve flexibility and mobility
  • Improve posture
  • Boost healing after injury
  • And help prevent further injuries

Who is it for?

As the name would suggest, it is primarily for people who are active in sports and athletics. However, it can also be useful if you are a bit of a gym bunny. Basically, if you are physically active, its probably going to be of benefit.

It is primarily used pre or post-competition. But it can also be used to help maintain and replenish the body on an ongoing basis.

Finding great sports massage near me

If you live and work in and around Central London give us a call. We are conveniently located just a stone’s throw away from Angel tube station.

Or if you are looking for Sports Massage advice in general, feel free to get in touch.

 

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Treating hypermobility – looking at ways that massage can help https://www.pereaclinic.com/treating-hypermobility/ https://www.pereaclinic.com/treating-hypermobility/#respond Mon, 25 Nov 2019 18:43:18 +0000 https://www.pereaclinic.com/?p=6454 What is Hypermobility Treating hypermobility is a life-long quest for many sufferers. But what is it? It describes a situation where one (or more) joints stretch beyond their normal range....

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What is Hypermobility

Treating hypermobility is a life-long quest for many sufferers. But what is it?

It describes a situation where one (or more) joints stretch beyond their normal range.

Thankfully, many people with hypermobile joints don’t have problems. And often, they don’t require treatment. In fact, some ballet dancers and gymnasts may benefit from increased flexibility.

However, others are not so lucky. Hypermobility syndrome is often accompanied by a range of different symptoms.

These include pain and stiffness in the joints and muscles. They may also include joints that click or dislocate easily.

Fatigue and recurrent injuries such as sprains can be a problem. Not to mention, digestive problems, such as constipation and irritable bowel syndrome (IBS). Other issues can include dizziness and fainting. And sometimes thin or stretchy skin.

treating hypermobility

Treating hypermobility

More about Hypermobility

The joints most commonly affected are the knees, shoulders, elbows, wrists, fingers. It can be due to several causes but is often genetic. Often due to changes in collagen.

The collagen becomes weaker. This, in turn, makes the ligaments in the body looser and stretchier.

What contributes to hypermobility?

Irrespective of the cause there are four factors that contribute to joint hypermobility. These are:

  • The structure of your collagen – this is key in all cases
  • The shape of the ends of your bones – this affects how the bone interacts at joints.
  • Muscle tone – particularly in some children
  • Your sense of your joint movements (proprioception)

Treating hypermobility

It is important to emphasize that the goal is to treat the condition. We are not implying that there is a cure. There isn’t a known cure for hypermobility.

However, you should look to improve muscle strength to help protect your joints. And at the same time, you will want to relieve some of the pain and discomfort.

Things that can help with treating hypermobility

There are a few measures you can take to make life a bit easier.

  • It is good to exercise. But bear in mind that low impact activities such as cycling or swimming are less risky.
  • Try and eat a healthy diet. And vitally, look to control your weight. This puts less burden on your joints.
  • Investigate footwear that can aid good posture and support your ankles

Furthermore, there is a range of specialists that can help. Physiotherapy, Occupational Therapy, and Podiatry can all come in useful.

But so can massage therapy. Here’s how.

How massage helps

Carefully applied massage in the hands of a qualified professional can; –

  • Help to soothe sore muscles without putting pressure on joints
  • Aid the release of endorphins which can help with pain relief
  • Help to alleviate pain from trigger points with methods such as myofascial release
  • Be beneficial in aiding more restful sleep
  • Help to replenish connective tissue

Of course, this is only a snapshot of how it may help. To experience the benefits firsthand, or to find out in more detail how it helps, contact us. Our experienced team will be more than happy to help you.

 

 

 

 

 

 

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Lower back problems – 5 great ways to ease the pain https://www.pereaclinic.com/lower-back-problems/ https://www.pereaclinic.com/lower-back-problems/#respond Tue, 19 Nov 2019 13:31:48 +0000 https://www.pereaclinic.com/?p=6436 Why is lower back pain so common? Lower back problems result from a variety of factors. It isn’t possible to point to one specific cause. Unsurprisingly, it is partly the...

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Why is lower back pain so common?

Lower back problems result from a variety of factors. It isn’t possible to point to one specific cause.

Unsurprisingly, it is partly the result of us living more sedentary lifestyles. We are less active than in previous generations. And some issues are anatomical.

But lower back problems aren’t just a result of poor posture. Likewise, the fact we sit around so much more doesn’t tell the full story.

Increasingly, experts are realizing that the psychological and social aspects also play a role. You may well have experienced back pain when you were stressed out at work. Or when the kids started playing up.

Whatever the cause, one thing is clear. Stopping all forms of movement is not the answer. In fact, the complete opposite is true. In most cases, exercise and movement are a great way to counteract the problem.

Lower Back Problems

Lower Back Problems

A new way of looking at treating the back

There was a time when rest, pills and in some cases, surgery were seen as the answer. But, over time, the role of non-invasive treatments has gained credibility.

In fact, this recent paper from the American College of Physicians positively encourages them.

Furthermore, exercise is strongly recommended for chronic lower back pain in particular. It can help in three main ways. It can help address muscle weakness and a lack of flexibility in the lower back. Also, exercise can help reduce the intensity of the pain. And importantly, it can help to rid you of some of your fears and concerns regarding back pain issues.

So, let’s look at some particular exercises that can help.

Lower back problems – exercises that can help

The key is to get the back moving and operating again. Providing you don’t have any serious structural damage there are some great little exercises to get you started. Try these for starters.

Pelvic tilts – Lie on your back. Knees in a bent position. Pull your belly button in towards your spine. Tilt the pelvis forward and hold for 5 seconds. This can be repeated a few times in a row to help mobilize the lower spine.

Knee rolls – Lying on your back. Bending the knees so the knees are off the ground. Keeping as much of the back on the floor as possible. Rotate the knees toward the floor on one side. Then gently swing the knees over to the other side. And repeat this movement a handful of times.

Press up back extensions – Lying face down. Simply use your forearms to push off the ground. The idea is to lift the head and shoulders up and create an extension of the spine.

Bird dog – This is a bodyweight floor exercise that helps to strengthen the lower back and firm the abdominals. Starting on your hands and knees, keeping the back aligned, extend one leg and the opposite arm. Then do the same for the other leg and arm. And repeat several times.

Supermans – This is similar to the bird dog exercise. However, on this occasion, you lay face down and flat on the floor. This requires more of a lifting motion and is good for strengthening the lower back.

A final word

There are of course many other exercises and stretches that can help. To learn more about how to overcome lower back problems, please contact us at Perea Clinic. We are happy to help.

 

 

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