Stay Spine Healthy during Lockdown!

Our developing project Spinedango® is to be launched online in a few days.

We have specially recorded stretching videos for you.

Most of the stretches we give to our patients are within these routines.

You can repeat same routine up to 5 times in a row for best result, couple of times a day.

Here is a stretching routine for your spine and the main joints you can do in standing:

Here is a stretching routine for your spine and the main joints you can do on the floor:

Note: do it to your speed and ability. If it hurts, do it very easy and light, do not push through pain!

Spinedango® online – www.spinedango.com full version of the program is now launched with a free month trial!

More about Spinedango®

Chiropractor Open during Lockdown!

Dr Igor Generalov DC is back at work

As part of our service to the community, we were open during lockdown at reduced capacity, implementing distancing measures and risk assessment of every patient who visited the clinic.
Today Dr Igor Generalov DC is back at work, so his patients can return for a treatment if it is safe so!

Please be patient when calling the clinic, as he lines are busy, due to reduced reception staff and high demand.

With You in Health,

The Back Pain Centre – Chiropractic Clinic in East london

02089893338

Chiropractic Open during Lockdown!

Dr Terry Chimes DC is back at work!

Many of you know, that we’ve stayed open during lockdown with Dr Vasily Maslukovs DC, serving people in pain and key workers.

Dr Milla Karvinen DC has returned to work three weeks ago and Dr Terry Chimes DC is back at work on the 3rd of June, to meet the great demand of his patients.

We follow the recommended distancing and risk assessment procedures and the practice seems empty as patients are spaced out on the schedule and often are sent to rooms upon their arrival.

Please book in advance as the list is very full and each chiropractor only open for a couple of shifts at the moment. The reception is limited to one receptionist due to staff shortage and your call maybe redirected to one of the doctors, so please be patient when phoning, and please make your number visible, so we can call you back.

With you in Health

The Back Pain Centre Team

02089893338

Acute pain – what to do?

We want to help!

During the lockdown we have been open only two days a week, and only for people in pain, emergencies and to support the key-workers (mainly NHS staff).

We will open another three days next week, as our staff if starting to come back to work. We take all necessary precautions recommended by our regulatory bodies.

We have given recommendations over the phone to hundreds of people in pain.

Common mistakes in back pain care.

What is surprising is that a lot of people are still using heat on their back or neck. This normally gives them a short relief, but often followed by worsening of their symptoms. This is because the heat (hot water bottle) increases the inflammation and swelling around the joints of the spine. Same effect is expected from the hot bath – nice pain relief for a short while, folowed by worsening of symptoms.

Your best friend -ice!

Please use ice! Ice packs with soft gel inside will mould to your back nicely and reduce inflammation and pain. This can be done every 2 hours for 20 minutes. Best to be lying down with the ice pack – on your back with knees bent or on your stomach, if it gives you a relief of symptoms. If you don’t have the ice-pack, use a bag of frozen peas or similar, and wrap it up in a tea towel or t-shirt to prevent the ice-burn. Do not sit with the ice, as sitting is not generally recommended during back or neck pain.

Dont sit – walk or lie down!

Generally sitting is not recommended as it stiffens the lower back even more and rounds the shoulders forward, creating unnecessary tension in the neck.

If you have to sit down, please recline back enough, so you can’t slouch forward and always support your low back natural curve, using a cushion or pillow.

Generally, even if in pain, try to stay as mobile as possible, doing little stretches for your spine and joints, both in bed and when on your feet. The formula is very simple – do as often as possible 5-10 times a day, stretches which do not cause pain during or after you’ve done them. That way you can progress with these stretches and your symptoms will start to improve.

Stay safe and if you have any questions, give us a call anytime for advice and support.

East London Chiropractic Clinic in South Woodford open for New Patients and advice over the phone on 02089893338

Of course sitting with a nice straight back preserving the “J” curve in your low back and keeping your chest forward is so much better than slouching!

Be honest, how long and how staright can you be, during your 8-10 hour day at the desk?

Because all of your weight centres on the lowest three joints of the back, this makes you uncomfortable and the position impossible to maintain for longer than 20 minutes.

It’s for this reason most people slouch at work as sitting straight is not comfortable or easy to maintain.

Especially if you do office work for 6 to 8 hours a day.

The only way to maintain posture is if your chair is setup to fully support you and your back so you can relax in it with no effort.

Firstly, your lower back has a natural inward curve and you have to maintain this at all times. No matter how bad is your chair, if you prop your back with Mckenzie roll or any improvised round pillow (rolled bath towel), it will fully protect the curve.

Secondly, if you recline backwards slightly up to 45 degrees (with low back supported) it is not only very comfortable but, much easier not to slouch in that position.

Most good office chairs and car seats have built in capacity to recline and to support lower back.

Finally if you try this posture you may feel you now can’t reach your desk properly. The answer is to move your chair closer to the table to sit more under the desk, resting your forearms on it comfortably.

Here is desktop setup in more detail:

1. The backrest is slightly reclined, this takes a lot of pressure off your low back. This also extends (bends it backwards) the natural curvature of your back, making it more comfortable. If your chair doesn’t allow for this mild recline and low back support, use a McKenzie foam roll or other low back support cushion to support your low back.

2. Notice, that the shoulders are relaxed to avoid tension in the neck, because the armrests are low enough to allow for that. If your chair has armrests, lower them down or take them off completely to suit your arm length. Your chair armrests must be removed if they don’t allow your chair to be moved under the table.

3. The wrists are resting on the table supported in front of the keyboard, not suspended over it. Move your keyboard deeper into the table to allow for that and move your chair deeper under the table top to let your arms rest comfortably not reaching too far and not to be tucked in too close to your body.

4. Your knees are under the table to provide a correct distance for your arms to reach keyboard and mouse, also to have a correct distance between your eyes and the monitor. This helps to avoid straining your eyes or protruding your head forward. It is not good to be too close to the monitor, it should be approximately on the distance of the arm reach and eye level.

5. Your feet can be resting on the foot stand to keep your legs in the relaxed position. When your desk is slightly lower and chair fits well under the table, you might not need foot stand, providing your feet comfortably resting on the floor.

6. Make sure the height of the chair in relation to your table is correct to ensure all above. Most of the chairs can be adjusted, you just need to find a correct lever.

7. Monitor must be in front of you, not on the side of the table. If it is on the side you will be looking sideways all the time, causing uneven tension in the neck. You will also be twisting your shoulder to reach and use the mouse, causing tightness and pain in the shoulder.

8. Make sure to take frequent breaks – at least every 30 minutes and stretch your neck and shoulders using few simple stretches, recommended by us.

9. When on the phone, don’t type at the same time, unless using a hands free and please don’t hold your phone using your shoulder.

10. You have to feel comfortable all day long and if it’s not the case, try to think where is the problem, read this again and try to re-adjust your position at the desk.

If your chair is not comfortable, improvise on the sofa or arm chair this “low back supported, shoulders relaxed, resting wrists posture”!

The Back Pain Centre – East London Chiropractic is open during Lockdown for couple of days a week for Emergency Care and Key workers. Lines are open for advice and recommendation daily on 02089893338

The clinic is now open for emergencies, to help people in pain, and to take the strain off NHS, we also support the keyworkers, so they can carry on running the services in the city.

Our regulators GCC outline government legislation which allows us to stay open here: https://www.gcc-uk.org/news/entry/covid-19-advice-27-march-2020

We are open on Wednesdays and Fridays only with one chiropractor and the appointments are spaced out to allow for cleaning and to avoid cross contamination.

The lines will remain open. Your phone calls will redirect to one of the staff after the 6-8 rings, so please be patient.

You are welcome to call for advice and everything chiropractic.

02089893338

Stay safe and secure during this unusual times.

Your East London Chiropractors, Sport Therapists, Physiotherapists at The Back Pain Centre – Chiropractic clinic in South Woodford.