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DURHAM HOUSE CHIROPRACTIC CLINICS - NEWS & OFFERS

March Offer


Our March offer of the month a £5.00 discount on acupuncture for new clients.

To take advantage of the offer by consulting our clinic on 01252 725669


Introduce a friend to THE STUDIO and receive a FREE class credit.

Please note:

  • Applies to any STUDIO class (all coloured classes on our timetable)

  • Your friend must pay for their drop in class and attend in April.

  • Please inform FRONT DESK in person, phone or email of each friend recommendation.

  • This offer is UNLIMITED..The more friends you introduce, the more class credits you receive.

Please spread the word to help us grow and thrive.


NEWS

GOOD LUCK STEFFEN AND KATIE!!
After nearly 6 years at Durham House Steffen and Katie have spread their wings and set up in jersey.
We wish them luck and success in their new venture Dynamic Health www.dynamichealth.je


 

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Farnham Life Magazine - Ocotber 2015

Determination to succeed.

The launch of a new, purpose-built fitness facility in the heart of Farnham has created a new dimension for a successful chiropractic and complementary health clinic. Launched in September, The Studio seeks to complement the core chiropractic Focus and clinical treatments at Durham House by offering more holistic activities such as Flexicore, Pilates, yoga (including family and pregnancy groups), Tai chi, meditation and other disciplines to strengthen, condition and stabilise the body. Chiropractor and owner Galin Cleary shares her story of how she took a fledgling start-up to a thriving business offering almost 20 different therapies and disciplines to the local communities of Fleet and Farnham…

It’s September 2008 and I’m overwhelmed with excitement and optimism. Why? Not only because I’m pregnant with my first child, but also because I’ve just purchased a small, empty, solicitors’ office on East Street in Farnham. It was to be my second chiropractic clinic, building on the success of my first clinic in Fleet, which opened in 2006.

In 2009, we underwent one of the most hard-hitting recessions the UK has ever experienced and my first year was tough. If it hadn’t been for the overwhelmingly positive response of the community to the Fleet clinic, my son might have been the only ‘baby’ in my life born that year! It was my solid and industrious party of five - practice manager Sheridon Bower, chiropractor Felicity James, sports massage therapist Margarita Smith, acupuncturist Ian Stones and podiatrist Jane Swales who spurred me to continue through the challenges so many local businesses were facing at such a difficult time.

By year five in 2013, we began to see real growth in the business. We started to receive many referrals from within the community and consequently, an increased number of local practitioners became attracted to joining our team. We now have a total of 19 staff members.

During our sixth year and in that context, we recognised the demand for us to expand laterally. Our experience had shown the benefit of complementing clinical treatment with more holistic activities and we had previously referred many patients to local instructors who provided yoga and pilates classes in the area. Many of our patients fed back their experience and voiced their concerns about the absence of classes during the summer months, the need for more support and supervision in the event of a previous injury, operation or disability, the cost barriers of one-to-one sessions and the scarce provision of evening and weekend sessions.

We discussed these issues as a team and the idea to build and develop our own studio in response to the needs of our patients was born. We opted to train our own professionals and take our chiropractic and physiotherapy practice one step further to offer our patients exercise classes, which could be used as a form of rehabilitation following a course of our own treatment. During the past year, extensive planning and consultation saw our idea grow into bricks and mortar renovation with great speed. Our patients have shared our excitement but also shared our woes - including a flood and a collapsed ceiling! So how does the story end? Well in fact this is just the beginning…

The community response and support has been overwhelming. The Studio already has an experienced team of more than 10 practitioners consisting of chiropractors, physiotherapists and instructors all certified by internationally-renowned training schools teaching our classes. What brings me most joy and affirmation is that not only are we continuing to help to secure lasting change in the individual lives of our patients, their families and those connected to them, but we are now also providing a far more holistic treatment which corresponds to the needs of our local community to whom we are deeply committed. We can’t wait to welcome you to The Studio in Farnham!

For more information on therapies or classes at Durham House and The Studio, call 01252 616511, email thestudio@durhamhousechiropractic.co.uk or visit thestudiodurhamhouse.co.uk


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2014 Fleet People Awards - February 2015

We are delighted to announce that we are winners in the 2014 Fleet People Awards. We were voted by the people of Fleet as best healthcare service providers.

Thank you to all who voted.


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Winter Health - October 2014

Winter sports;
Everyone who has been on, or knows someone who has been on a skiing trip to a beautiful mountainside somewhere has a horror story or two to tell about someone injuring themselves! So here are a few quick and easy tips for keeping you injury free on a skiing holiday:

1. Start slow! You’re there for a few days at least; do you really need to hit the black run on the first day? In the UK we have limited access to snow, so when you get there spend some time getting used to the conditions, knowing what to look for with ice or soft sections and warming your body up to the rigours of what is a very intense form of exercise.

2. Beware the third and last days of your holiday! The first day with its obvious risk and danger is the one we look out for – but research suggests that the third day onwards is when most injuries occur. A dangerous combination of increasing fatigue with growing confidence can lead to mistakes, so be careful.

3.Prepare your body for the slopes; regular training before your holiday, whether on the dry slope or in the gym doing squats, lunges and deadlifts can really set you up to keep skiing for your whole week rather than being broken and exhausted at the end of your trip!

4. Après ski… an infamous part of the winter holiday, mix one part ski bar, one part tiredness and a dash of ski booted clumsiness – shake well and pour over some slippery crushed ice! Be sensible off the slopes, it’s easy to injure yourself in a slip and makes nowhere near as cool a story – take it easy and enjoy yourself (fairly) responsibly, your body and wallet will thank you the next day.

5. A lot of joint pain and post exercise pain can come from no direct trauma, but due to stresses placed on your body by poor posture, poor muscular control or simply overusing a poorly prepared body. Get your posture and movements checked by someone who understands the demands the activities, whether it’s a sports coach at a dry slope or a Chiropractor.

Know your body, your limits and learn how to push them in a controlled way and you’ll have a great time. See you on the slopes!

Elliot Goodrich, Doctor of Chiropractic at Durham House Chiropractic, Fleet and Farnham.


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Wellness Winter Warmer – Healthy (ish!) Hot Chocolate
Hot chocolate has to be one of the best parts of the weather turning colder, a comforting and creamy indulgence to keep you going, whether it’s bonfire night, Christmas or just a bit chilly out…

Unfortunately it’s also frighteningly unhealthy, high fat, high sugar and has very little going for it to help your body – however there are a few easy tricks to making that hot chocolate seem a little better for you.

The basic recipe is just less than a mug of milk in a pan, with 50 – 60g of good quality very dark chocolate. The darker the better, as it will contain more good fats, plenty of antioxidants. The weight above contains over 25% of your RDA of Iron, Manganese, Copper and Magnesium with plenty of other good minerals besides. It can reduce your “bad” cholesterol, and may even reduce your blood pressure, both risk factors for heart disease. It also causes the release of the chemical oxytocin, a powerful feel good hormone!

Variations on this recipe can give different benefits, a personal favourite of mine is adding some slices of fresh ginger and a half teaspoon of chili flakes to the pan – both of these contain powerful anti-inflammatory chemicals, in fact chili extract is used in some arthritis creams, and ginger has long been associated with its antiseptic and anti-inflammatory powers. Adding these gives nice warmth to the hot chocolate – something that’s lovely with a touch of cinnamon (another high mineral spice) on a cold night!

Another simple variation is to experiment with different kinds of milk, coconut milk works very well with a ginger, mint and lime zest /juice (get that vitamin C in your cocoa!) to give a fresh hot chocolate that isn’t as rich. Coconut milk is full of good fats, significantly reducing the sugar in your hot chocolate – it is however much higher in fat, so beware! Coconut cream can really make any hot chocolate more indulgent.
Almond or hazelnut milk work with rich Christmassy flavours of cloves, orange zest and cinnamon, and have a high fibre content, are crammed full of vitamins and minerals, and bring the saturated fat content of the hot chocolate down.

Experiment with flavours and spices! Hot chocolate doesn’t have to be bad for you, but bear in mind that the 50-60g of chocolate alone has around 300 calories in, so enjoy it as a treat rather than a staple.  There are many spices that can bring health benefits to food, most are rich in minerals and some – like ginger, turmeric and chili are anti-inflammatory or natural painkillers. Try and steer clear of the powdered hot chocolates, these are incredibly sugary, will use low quality chocolate and often have many hidden additives in the form of “bad” fats and thickeners. Hot chocolate should be an indulgence! So having quality over quantity is the best way to make your hot chocolate healthy.

Elliot Goodrich, Doctor of Chiropractic at Durham House Chiropractic, Fleet and Farnham.


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Gardening
Autumn and winter are when all the heavy jobs come around in the garden, preparing beds, cutting and pruning and the never ending pile of leaves on the lawn can all increase your risk of injury. Some simple rules can help you minimise this;

1. Start small! Warm up to the big jobs, the smaller ones are the ones you least want to do after the big jobs, and they could save your back when it gets to the heavy lifting.

2. Clear your workspace, if you’re pruning or cutting back – make sure you can move! Tools on the floor or the branches you have just cut are just waiting there to trip you up! Another tip along the same lines is to work inwards, it might seem tempting to cut off that huge branch and get it all done in one go, but bending awkwardly to get there could cause problems – not to mention the fact you’ll have to clear the branch after anyway! Cut your way in so you can work nice and close to your body.

3. Lifting – logs, branches, compost, pots… all of them aren’t going to move themselves and they are all annoyingly heavy. Make sure compost and pots aren’t waterlogged when you try to move them, and whenever you lift try and lift from between your feet with a straight spine!

These three tips should help to look after you, keep warm because cold hands and feet are clumsy, and always try and work as close in to your body as possible. Knowing your limits is a very important part of gardening at this time of year, and looking after your posture is something very important to bear in mind. Generally when you are thinking “just one more job” it’s probably time to go and get warm! If you do end up in any difficulty, whether it’s an injury, aches and pains, or just a tree that is too stubborn to move; get a professional to help, whether it’s a chiropractor for your compost bag induced back pain or a tree surgeon for that big old tree at the end of the garden.

Elliot Goodrich, Doctor of Chiropractic at Durham House Chiropractic, Fleet and Farnham.


Surviving the ice
It’s coming up to that time of year again, the two weeks of the year when your driveway (the inconsiderate thing that it is) tries to get you to do your best Torvill and Dean impersonation and every news broadcaster in the country is camped out on the same icy hill waiting for their “you’ve been framed” moment. Here are some quick tips to keep your feet under you on the ice:

1. Sensible shoes! It sounds obvious but a couple of pairs of shoes go a long way. Leave one in the car or at work for when you get there and wear something with ankle support and a nice deep tread for the rest of the time. In a bind (it sounds mad, but is surprisingly effective) a cheap and large pair of socks over the top of your shoes will stop you sliding on compacted snow or ice – they won’t last more than a couple of days though so dig those old unwanted Christmas present socks out of the back of the drawer.

2. Keep your driveway grippy, regular application of sand, salt or cat litter can keep your driveway from becoming an ice rink. Sand has the advantage of only needing sweeping away when the weather clears and not poisoning your garden like salt will!

3. Stay warm. Cold hands and feet are less coordinated, and less sensitive than warm ones. If you want to keep your feet under you then warm socks and shoes will help you keep them there. Wearing good gloves has the double advantage of keeping your body warm, and keeping your hands protected, and out of your pockets if you do slip over.

4. Keep upright, if your posture is good, your weight is centred over your feet, and it’s very hard to fall over!

If you do have an injury, or want to keep flexible and mobile to try and stop yourself getting one, Chiropractors are a great option, particularly with tip number 4. If your posture is good, your weight is well controlled and you’ll be much more stable on the ice!

Elliot Goodrich, Doctor of Chiropractic at Durham House Chiropractic, Fleet and Farnham.


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Winter Health
Lots of things feel worse, or are more common in winter, here are a few along with tips and tricks to keep them at bay:

Colds, Flu and other winter bugs
Wash your hands regularly with soap and warm water, use of an antibacterial spray on the hands can also be useful. If someone in your house gets ill, make sure any shared items such as hand towels and commonly touched things such as door handles get regular cleaning. If you’re eligible, get the flu vaccine – flu is a real danger for those in risk groups. In the event of any norovirus type conditions, keep hydrated – there are plenty of hydration drink mixes available in pharmacies.

Asthma and breathing difficulties
Be careful on cold, dry and windy days – particularly when the air temperature is below freezing and has been for some time. A simple solution is to wear a scarf over your nose and mouth, allowing the air to slow before hitting your throat and warm a little. Always carry an inhaler if you think you could need one!

Dry skin
Keep your skin well moisturised, do it fresh out of a bath or shower and try to have warm rather than very hot showers and keep a lip balm or gel based cream in a pocket or bag. Do you drink as much in winter as you do in summer? It’s sometimes hard to stay hydrated when the temperatures drop, and dehydration will lead to dry and cracking lips.

Painful joints
Stay active through the winter months, often people can feel down or depressed with the shorter days and worse weather. This can often cause joint pain that may only be a niggle normally to feel far worse with arthritic pain. Exercise can help to keep you feeling on the ball and keeping muscles around arthritic joints active is very important in their care. Someone like a Chiropractor will be able to examine any particular joint pains and help to differentiate between inflammation caused by arthritis or more common mechanical pain, not to mention treat the latter and potentially aid the former.

Stay active, wash your hands regularly and stay hydrated. Use any aids you are entitled to such as inhalers or the flu vaccine and you’re on the right track for winter!

Elliot Goodrich, Doctor of Chiropractic at Durham House Chiropractic, Fleet and Farnham

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Commonwealth Games in Glasgow - August 2014
Fleet's Isobel Pooley won a silver medal in the women's high jump at the 2014 Commonwealth Games in Glasgow.

Australia's Eleanor Patterson took the gold medal after clearing 1.94m, with local girl, Pooley jumping a personal best height of 1.92m to finish second.

Durham House Chiropractic Clinic want to wish Isobel a huge congratulations on an amazing sporting achievement.

May this be the beginning of many more medals to come!


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Summer Cycling - July 2014
With an exciting summer of cycling just around the corner, many may be feeling the need for speed, with intentions to dust the cobwebs off their neglected bicycles or ramp it up a gear by attempting a long distance cycle ride.

Durham House chiropractic clinic fully encourages people to make the most of the British sunshine and keep active, but also is urging cycling fans to prepare appropriately before embarking on a cycle ride, especially if they haven’t ridden a bicycle for several years.

If cyclists don’t take the necessary precautions they’re at greater risk of injury.

Overstretching to reach the handlebars, backwards-sloping seats, wrong seat heights and soft tyres are just some of the factors that can contribute to neck and back pain in cyclists. According to the BCA, a staggering 73% of cyclists weren’t fitted for their bicycles last year* and one in five (22%) have experienced back or neck pain whilst or as a result of cycling**.

Tim Hutchful, a chiropractor from the BCA, says: “It’s great to see more and more people taking up cycling as it’s an excellent way to keep fit. However it’s really important to take the time to ensure you’re sitting comfortably and properly fitted to your bicycle, to avoid injuring your neck or back.
For beginners, a hybrid bike is regarded as a good all-rounder because whilst it is not as heavy as a mountain bike, it has thicker tyres than a road bike making it more stable. The frame of a hybrid bike also allows for a ‘relaxed’ cycling position, which you won’t get with a racing bike, for example. A chiropractor in your local area can advise you on how to approach cycling safely and tell you what signs to look for if you’re overdoing it.”

To help budding cyclists mind their backs, we would encourage you to follow these top tips:

•    Don’t strain – make sure you can reach the handlebars comfortably without having to overreach or strain your back, neck, shoulders or wrists. Adjust the height of the handlebars so that you can sit in a more upright position.
•    Change your posture – Try standing up to cycle at some stages and sitting down at others (but make sure you do this safely!). You might think that you’re limited to one position when cycling but it’s important to try and change your posture.
•    Seat checker – the seat should be ideally flat or sloping slightly forwards to try and minimize strain on the lower back. Try a variety of saddle shapes to find the one most comfortable for your general, size and cycling position.
•    Height test – when the pedal is at the bottom, cyclists should be able to sit on the seat with their leg almost straight with only a slight bend at the knee (this should allow maximum pedaling efficiency).
•    Pump it up – keep tyres pumped up to minimize impact on the spine and consider investing in a floor standing pump.
•    Keep it loose – make sure clothing isn’t too restrictive and provides cushioning and support where required.
•    Warm up & cool down – warm up slowly ahead of a cycle and stretch afterwards to help loosen up tight muscles.

Durham House recommends that if you are already experiencing back problems it is important to check with your chiropractor or healthcare professional before taking up cycling or embarking on a long distance cycle ride or race.

You can download stretches from our advice section of our website.

Enjoy


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Sporting Summer - June 2014

The World Cup is still in full swing and now the Wimbledon Championships have started. Apart from keeping fingers crossed for a sunny fortnight of tennis (and maybe a British retention of title!) if you feel like dusting off the racquet take a look at the our tips for avoiding injuries.

Tim Hutchful from the British Chiropractic Association says: “With the nation as a whole leading an increasingly sedentary lifestyle, it is great to see people out and about making the most of the summer weather however, it is important that everyone approaches all forms of physical activity with care so as not to do any long term damage. Common injuries that can occur whilst playing tennis include tennis elbow, wrist strain, back pain and tendonitis of the shoulders and knees"”.

Follow these simple steps courtesy of Durham House Chiropractic Clinic
- Warm up. Make sure your muscles are prepared by gradually increasing the intensity of your warm up, to avoid lack of flexibility and injury. A warm down may also help with those post match aches.

- Watch the pressure points. Your joints are most at risk due to the repetitive nature of actions such as serving, ground strokes and volleying.

- Keep drinking fluids – muscles and joints work better when you are not dehydrated.

..........and if you propose to watch the tennis rather than play it, don't get too familiar with the sofa:
Don't sit in one position for more than 30-40 minutes at a time.

 - Get up and move around when you take a break to give your body a change of position and shake out any stiffness.


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MAY DAY!! - April 2014

The May Day bank holiday weather forecast looks pretty promising, so many people will be heading away to make the most of the long weekend or staying home for time with family and friends. Make sure back pain does not spoil things for you or your family.

Take extra care with those weekend travel plans; Durham House Chiropractic Clinic has some great advice to help you.

Away on your travels

- Whether travelling by plane, train or car - you will be restricted in your seat for most of the journey, but avoid stiffness by doing shoulder shrugs, buttock clenches and foot circles.
- If on a train or plane, try to stand up and move around every 20-40 minutes or, when you stop for a petrol/food break on a car journey, take the opportunity to just stretch and shake out your limbs to allow your muscles to relax.
- Compensate for your prolonged time of inactivity during the journey by doing light exercise – just going for a brisk 20 minute walk once you have arrived at your destination will help.

Staying at home
- Although the TV schedules are likely to have plenty to please or you may want to spend time playing your latest computer game, try to avoid sitting for long periods and take a break at least every 40 minutes.
- Make the most of the leisure time and fit some exercise in – whether it be a run, time at the gym or going for a walk with friends and family. Active comuter games or old fashioned favourites like Twister will help keep you moving.


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Winter Sports - March 2014

If you are planning on enjoying some winter sports this season, Durham House has some great tips to help you and all your party stay safe and happy on the slopes.

Beware of Day Three!
Despite common assumptions that a ski injury is most likely to occur on the first day Matthew Bennett, BCA Chiropractor and the first to work with the British Alpine Ski team, tells us: “After three days of skiing or snowboarding using unaccustomed muscles, we become confident but are physically tired and our capability isn’t necessarily matched to that confidence”.

If you are skiing or snowboarding this season, the BCA has some tips to ensure you can stay safe on the slopes:

Before you hit the slopes
• Don’t just sit there - Exercising through squats, sit ups and cycling is also good to tease the right muscles.
• It’s a balancing act - Balance is the single most important factor. A wobble board can be used to improve balance and build up ankle muscles. For a thorough ankle work-out, rocking heel to toe is good for snowboarders and left to right is best for skiers.
• Jump around - Use a mini trampoline to work all those ‘skiing’ muscles.
• Roll with it – Roller blading is perfect practice and will help you develop a good posture so you look like a pro on the slopes.
• Check it out - Most skiers or snowboarders find turning one way easier than the other. Poor technique might not be the problem, so talk to a chiropractor for advice.

Out on the slopes

• Hot and Cold - Warm up first. Start off gently rather than heading first for the black runs and round the day off with a stretch.
• Take plenty of breaks - Overexertion will ruin your holiday. Moderate the length of ski or board time and listen to your body. Pain is a warning sign, don’t ignore it.
• Liquid lunch - Drink plenty of water and isotonic drinks to avoid dehydration and stay clear of alcohol, tea and coffee.
• Wrap up - Make sure clothing is warm and adequate for the cold weather and don’t forget hat and gloves.
• Put the boot in - No matter how many lessons, skiers or boarders won’t improve without the right boots and this is where most put their first foot wrong. Don’t make this mistake of choosing on comfort alone. Get a moulded footbed from the ski shop first, as this improves fit, comfort and control. Opt for a shop with a wide range of boots so you are spoilt for choice.
• What a bind – If you are prone to going ‘knock-kneed’ when you ski, look out for lateral alignment. Wedges expertly placed under the binding can make a huge difference.
• Carry on - Always be careful when carrying skis or boards. Leave them standing upright so you don’t have to bend to pick them up. Carry them over your shoulder, swapping shoulders regularly.
• Ice is nice - With an acute injury, use ice rather than heat.

• Tread carefully – A great deal of people are injured by slipping on ice at the ski resort, not just on the slopes. Wear shoes with a deep treaded sole and use strap-on studs for ski boots to help keep you upright.


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Garden Time - December 2013
We love our gardens and autumn is the time of a lot of there is a lot to do - planting for the spring; clearing never ending piles of leaves and tidying dead growth from summer shrubs. Your back is vulnerable to injury with lots of heavy work, so Durham House chiropractic clinic has some helpful tips.

Clothes
-    Don’t wear clothes that are tight or could constrict your movement. 

Warm Up
-    Gardening is like any other exercise; you need to warm up first. Don’t go straight into heavy garden work; start off with lighter jobs as this will lessen the chance of muscle strain.

Clever pruning
-    Get as close as possible to the things you are pruning and avoid overstretching to reach the area you are dealing with. 
-   Invest in some long handled secateurs to reach plants and bushes that are beyond normal reach.

Take a break
-    Vary your activity by spending no more than 20-30 minutes on any one thing and make sure you take regular breaks.

Plan ahead
-   A specialist garden trolley might be worth investing in to move pots around to protect them from the cold weather as well as being great for carting heavy bags of compost around.

Using the rake
-  Keep your body in line with the rake and don't over stretch by leaning too far forward or dragging your arms too far behind. Use short, precise movements. When going to pick the leaf litter up, bend both knees and keep your back straight.


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Back to School - October 2013
With families across the country getting their children ready for the start of the new school year, the team at Durham House Chiropractic clinic want to remind parents of the importance of looking after their children’s back health.
Back pain is increasingly becoming a more common problem among young people and, with a new school term just beginning, Durham House offers the following simple tips for parents to help make the return to school life happier and healthier.

•    Bag it up - a rucksack really is the best option, as long as your child carries it over both shoulders, with the straps are adjusted so that the bag is held close to their back and heavier items are placed at the top of the rucksack.
•    Keep it light - your child should avoid carrying any excess weight in their bag – check it every day to make sure they aren’t carrying any unnecessary items. 
•    Best foot forward - wearing good, soft-soled shoes that are supportive and have a good grip on the ground will make carrying a heavy bag much easier. Ensure shoes laces are tied up properly for support.
•    Move around - staying still for a long time is bad for the spine. Limit your child to 40 minutes on their phone, laptop, tablet, and computer or in front of the TV then encourage them to get up and do something else for a while.
•    Keep fit - Regular and frequent exercise is best - the fitter they are, the less likely they are to injure themselves.

Straighten Up 
Tim Hutchful from the BCA comments: “You can help to protect your child from back and neck pain by making sure they have the right school gear and don’t carry too much with them each day. But the most significant contributor to back pain is the age-old issue of exercise – a few simple exercises each day may just make your child’s return to school a little more comfortable and enjoyable.”
For specific and tailor made exercises to suit you and you child individually--please ask one of the chiropractors at Durham House!


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Hot weather over the Bank Holidays - August 2013
With all of us looking forward to a long-awaited spell of dry, hot weather we Durham House chiropractic Clinic warn you all that this additional time in the sun may lead to more than just a sun tan.

The recent consumer research* found that (44%) of the UK population are currently experiencing back and neck pain. With this ailment proving so common even the most innocuous things, like lying in the sun for too long, can trigger symptoms of back pain.

BCA Chiropractor Rishi Loatey, thinks the effects of sitting and lying down for extended periods of time could have a negative impact on people’s posture, “The nation already suffers the consequences of a sedentary lifestyle, particularly during the long winter months. Unfortunately, we cannot let our guard down in the summer either. Long, warm, sunny days make us feel more inclined to take in the sun or remain in sedentary positions outdoors for long periods of time. Whilst getting fresh air is great, as sunshine boosts vitamin D levels and calcium absorption into the bones, the effects of prolonged lying or sitting can have a negative effect on the back”.

All the chiropractors at Durham House some simple pointers to enjoying the long summer days ahead:

1. When lying or sitting outside, stand up and move around every twenty to thirty minutes just stretch, shake out your limbs and allow your muscles to relax. Using something like the exercises from our news section on the website would be ideal. You can combine this with fresh applications of sun cream or taking a drink of water.

2. If sunbathing and catching up with the latest book club read, try not to lie on your tummy, with your back and neck arched back. Put the reading matter on the floor, so that you can view it over the edge of the sun bed with your head and neck in a more neutral position. If lying on a sun-mat or towel, listen to an audio book instead!

3. If you're playing outdoor games, don't forget to warm up first to avoid strains and stay hydrated.

ENJOY THE WEATHER!


 

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Christmas in the clinic.. December 2012

We have been taking part in many promotions over the festive season and have been receiving an overwhelming response.

 

Here we are at Alton Yuletide event..

 

 

 

 

 

 


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Dark Commute getting you down? December 2012

New research from the TUC has found that the average commute is just over 52 minutes per day and also varies according to a number of factors.

The British Chiropractic Association has some great advice for travel-worn commuters as in their own research, one in three commuters (32%) are suffering from back pain.

Driving
Commuting by car may be seen, by some, like the easy route, but driving remains a key trigger of back pain, contributing significantly to the length of time spent sitting inactive each day at both work and home. Sitting down can put twice as much pressure on the spine as standing up. The dark weather further increases the likelihood of hunching over the steering wheel.
- If driving (as we are all different shapes and sizes), make sure you adjust car seats, head rests and steering wheels to meet your individual requirements.  This will not only improve your comfort in the car but also your safety.

Public Transport
- If you mainly stand on your commute, make sure you wear comfortable shoes and loose clothing. Stand with your feet shoulder width apart and hold onto a rail comfortably, don’t over stretch.
- If you do get a seat, relax when sitting into your chair, making sure you have your bottom against the seat back and your shoulder blades are touching the back rest of the chair. Avoid stiffness by doing shoulder shrugs, buttock clenches and foot circles.
 - If using a laptop, don’t sit in the same position for long periods, as you are looking down onto the screen with your head unsupported. Rest the laptop on a table, not on your lap, arms should be flat and your elbows level with the desk or table you are using.

Don't forget........Muscles and joints are designed for movement so, where possible, walk as it will help improve muscle tone, improve circulation and posture.


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Durham House in the Alice Holt Bolt - September 2012

Congratulations to all the members of staff from Durham House who competed in the Alice Holt Bolt today.

Thank you also to all our supporters!

Here's to the next race!

 

 

 


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Durham House at Fleet Carnival - June 2012

Congratulations to Fleet Carnival for  putting  on such an excellent event this year.

Despite the rain the atmosphere was fantastic and we had a great time. Durham House was performing free spinal screens and massage tasters and had a very busy weekend.

Thank you for allowing us to take part in such a great community event.

 


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Bank Holiday Blues? - May 2012

Bank holidays are a time for relaxation, time with friends and family at home or away as well as the opportunity to kick-off some of those DIY and garden projects.  The weather forecast is not looking too positive but, whether travelling, undertaking DIY projects, gardening or just lazing about, we at Durham House Chiropractic Clinic have some great tips to help avoid any problems with your back and posture.

New market research,** commissioned by the British Chiropractic Association, found nearly half (48%) of the UK population are currently experiencing back pain, whilst a further 38% have suffered from back pain at some point in their lives.

A good reason then to take extra care with those weekend plans and Durham House Chiropractic Clinic has some great advice to help you.

In the garden….

Don’t wear clothes that are tight or could constrict your movement.

Gardening is like any other exercise; you need to warm up first. Don’t go straight into heavy garden work; start off with lighter jobs as this will lessen the chance of muscle strain.

Get as close as possible to the things you are pruning and avoid overstretching. Investing in some long handled secateurs is a good idea.

Take a break and vary your activity by spending no more than 20-30 minutes on any one thing and make sure you take regular breaks.

Ladder Sense

When using a ladder or steps, make sure you are always facing it, keeping your shoulders, hips and knees pointing in the same direction.

Rather than leaning or reaching, move the ladder or step regularly to keep up with where you are. Any kind of ladder must be firmly and safely planted in position and, if possible, have someone else there to keep an eye on things.

Plan ahead

If you are planning a trip to the DIY store to buy heavy items such as cement or gravel, buy smaller bags rather than one big bag as they are easier and safer to carry. If buying in bulkier amounts, shovel the contents of the large bags straight into smaller containers or wheelbarrow from the back of the car.

If having items delivered, have them unloaded as close to where you need them as possible; this will save the effort of moving them again.

Travelling

If you are flying, drink plenty of water and NOT alcohol during the flight as this will cause dehydration, which could aggravate muscle pain.

Whether travelling by plane, train or car - you will be restricted in your seat for most of the journey, but avoid stiffness by doing shoulder shrugs, buttock clenches and foot circles.

If on a train or plane, try to stand up and move around every 20-40 minutes or, when you stop for a petrol/food break on a car journey, take the opportunity to just stretch and shake out your limbs to allow your muscles to relax.

Compensate for your prolonged time of inactivity during the journey by doing light exercise – just going

Staying at home

Although the TV schedules are likely to have plenty to please or you may want to spend time playing your latest computer game, try to avoid sitting for long periods; take a break at least every 40 minutes.

Make the most of the leisure time and fit some exercise in – whether it be a run, time at the gym or going for a walk with friends and family. Active games such as Wii, Kinect or old fashioned favourites like Twister will help keep you moving.


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Listen to Ian on BBC Radio Surrey - February 2012
As part of the acupuncture awareness week promotions Ian will be joining Sarah Gorrell on BBC radio Surrey. Listen from 4pm on Wednesday 29th February.


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Save Your Back When Shoveling - February 2012

During the winter, many people visit us complaining of back pain. Often, they blame the last snowfall. After shoveling the driveway, their backs feel stiff and achy. Others have sudden pain the moment they pick up a shovel. Shoveling snow can cause anything from muscle strain to slipped disks and even serious bone fractures. But if you follow a few simple tips, you can help prevent low back pain related to snow shoveling.

  • Choose a proper shovel. Consider two types of snow shovels. One lifts loads of snow. The other - with a wide, curved blade - is used as a "plow." Make sure both types of shovels have curved handles with plastic, lightweight blades. The curved handle helps you keep your back straight when lifting the snow-filled blade off the ground - or when you push snow aside with the plowing shovel. Make sure the handle of your snow shovel reaches your chest.

  • Warm up first. Shoveling is a combination of weightlifting and cardiovascular exercise. Like any other exercise, warm up first to avoid injury. Warm up your muscles by taking a walk. You can also march or jog in place.

  • Technique

    • Space your hands apart for leverage. This makes it easier to lift a blade filled with snow.

    • Space your feet shoulder-width apart.

    • Bend at the knees - not the waist. If you do bend at the waist, bring your hands closer to the end of the shovel or get a shovel with a longer handle.

    • Tighten your abdominal muscles every time you lift a load of snow.

    • Keep your head down and in line with a straight back.

    • Keep each shovelful close to the body. Avoid extending your arms.

    • Minimize the distance you carry the snow. Walk each shovelful just a few feet, as close to the ground as you can, then dump it by flipping the handle with your wrists. Avoid throwing loads of snow over your shoulder.

    • Clear deep snow layer by layer.

    • Pace yourself, and stay hydrated.

  • Know your limits. Don't be afraid to ask for help. If the snow is deep or heavy, ask a family member, friend or neighborhood teenager to help.

  • Caution
    please try to avoid shovelling snow if you have had any previous back or musculoskeletal injury if you have heart trouble, or have risk factors for heart disease, shoveling can lead to a heart attack. If you feel chest pain or become short of breath while shoveling, stop at once.




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