Core Chiropractic, New England Road, Brighton, BN1 4GW


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All posts by Matthew Bateman

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The Core Essentials to Health – Fit Exercise into you Life

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Core Chiropractic Chiropractor Matthew Bateman has written another column for the Brighton and Hove Independent in the column The Core Essentials to Health

This month he has focused on the how exercise is beneficial with tips how  to stick to exercise as a consistent goal in your life.

The full article is below, however for more hints and tips how to live a healthy lifestyle then please follow through this link for the latest news http://ccbrighton.co.uk/videos-exercises-back-pain-neck-pain-sports-injuries/

The Core Health Essentials to Health

With Dr Matthew Bateman (Doctor of Chiropractic)

Welcome to the Core Essentials to Health column. Last month’s column covered psychological stress and this month’s column focuses on my favourite, physical wellbeing.

Very simple levels such as 20 minutes of active exercise daily can make you 50% less likely to have diabetes, 30% less chance of heart disease and 30% less likely to suffer from depression or dementia. So obviously even low levels of exercise not only helps us physically but also mentally. Sticking to long term exercise is a problem that I see in my patients regularly. You need goals that are achievable for you and then enjoy fulfilling them. Goals can be as simple as walking the dog daily or tough as running a marathon, it must fit around your current lifestyle so you can plan it at the beginning of the week and execute it by the end. You goal can be integrated into your current schedule like walking your children to school or even going to the gym in your lunch hour. The key aspect is to then celebrate your goal! Tell people about your achievement and then set a new goal. My wife ran the Brighton Marathon but after race day, her running stopped. So now she has set another goal of a 12 week fitness plan and is enjoying executing her new goals. Don’t make excuses, remember the satisfaction after going to the gym, walking to dog or swimming and make that feeling a priority in your life.

Combined exercise, psychological happiness and nutrition can help you to be healthier and happier. Next month you can learn simple easy methods to introduce new and fun healthy eating to your lifestyle.

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Pokeman Back Pain Brighton

Pokeman related back pain spreading in Brighton

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Pokeman related back pain spreading in Brighton –

Its not really, generally its  harmless game and gets people exercising a little. However all jokes aside I have had 2 recent complaints where patients have jarred or jolted their low backs due to walking without due care whilst playing Pokeman.

If you have had Pokeman related back pain or any other condition and would like to organise a free consultation then contact us via http://ccbrighton.co.uk/ or 01273 933 170 and let us have Pikachu (sorry)

Otherwise have a great day

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The Golfers lift – from Core Chiropractic

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This week I watched a patient pick up their handbag after a treatment with bad form. She then asked me to show her the best way to pick up light objects. So this week we will be looking at The Golfer’s Lift. Last week we discussed the need for proper lifting  in the best ways to squat. In the video http://ccbrighton.co.uk/best-ways-to-squat/ we showed you  how to use the hip hinge to  squat down properly with strength. However this week is a slightly more difficult lift but used for every items to pick up quickly and easily.

The Golfers Lift

This uses the legs to  counter balance the upper body when bending forwards. The golfers lift can prevent the joints in the low back from spraining and the muscles from straining. When we lift badly  we can cause injury. However when we lift properly we prevent the risk of injury. In practice we see patients commonly say  “I was imply bending over to pick up my bag and my back went” this is normally due to  repetitive bad lifting habits which eventually cause tissue injury.

This is designed to be used to pick up light objects. You need good core stability to practice the lift safely  however if you practice at home with light objects while concentrating on your form then the movement pattern will improve.

 

Prevention of back pain

Proper lifting can prevent back pain however maintenance care and chiropractic adjustments can also prevent the low back from injuring. If you have had pain and these problems keep re-occuring then make contact with us and book in for a free consultation with a qualified Chiropractor to examine the problem today through our request an appointment page http://ccbrighton.co.uk/

For regular updates on your phone then like us on facebook https://www.facebook.com/corebrighton and see constant new updates on news, dietary plans and core stability suggestions

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Best ways to squat – Core Chiropractic advice on lifting

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Best ways to squat – Core Chiropractic advice on lifting

People experience back pain when they are lifting badly without good form. This is due to improper loading of the spine and in so doing we can strain muscles and sprain joints. Poor squatting techniques and bad lifting can all of a sudden cause back pain. This is why in practice we see many people to explain that “I was only bending to pick up my bag and my back went”

However the best ways to squat help you decrease the chances of causing back pain. If we can learn how to squat and bend properly without putting our back under pressure then we decrease to chances of causing tissue damage. The more we practice best ways to squat then the quicker it becomes natural and habitual.

In the words of Marcus Gladwell the start of your 10,000hours starts here. By practicing this form consciously when lifting in the gym or simple tasks makes the movement pattern then habit. When something is habit you will still do it at a subconscious level. So when the kids are screaming and you need to pull the clothes out of the drier you will still squat properly.

Learn the patterns of moving your hips backwards during the best ways to squat and protect your back for the future.

Hip Hinging

This simple video illustrates the ease of preforming a hip hinge when lifting. There are many other techniques when lifting including the golfers lift as seen below.

Check out our advice on the golfers lift on  http://ccbrighton.co.uk/how-to-lift-properly-using-the-golfers-lift/

Keep your eyes out for future videos in our library on core stabilisation techniques and exercises to help maintain a good base for strong lifting.

Further Advice

If you are currently suffering with a problem then don’t simply try to work through it. Visit Core Chiropractic and have any injury  assessed diagnosed and a treatment plan set out for you.

 

 

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The Core Essentials to Health – How to maintain a positive mindset

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Learn the simple tricks to maintaining a positive mind-set in the most recent ” Core Essentials to Health ” column from Chiropractor Matthew Bateman in the Brighton and Hove Independent newspaper.

This month describes simple and easy tricks to swap from a frustrated negative mind-set into a more positive resourceful mind-set at your command. These tips can help your psychological health which in turn contributes to your overall health.

Find the full text below

The Core Essentials to Health

With Dr Matthew Bateman (Doctor of Chiropractic)

Welcome to the Core Essentials to Health column. This monthly column can teach you how to live a healthier life. The three main factors that contribute to your health are psychological stress, physical wellbeing and nutrition. This month we are focusing on how to maintain a positive mind-set during your daily activities.

Psychological happiness is important because stress can make you more susceptible to depression, heart disease and weight gain. Nobody is completely stress free and you may have it during your commute, office politics or even from certain family members. Many of us have finished a hard day, come home, had a glass of wine and continued to allow the days stress effect your mind-set.  After leaving a stressful environment you can change this negative attitude and re-set your mind-set. Some people choose to meditate, listen to cheerful music or play with their children. Personally I choose to exercise, often I run home from work while listening to health and fitness podcasts. This positive task allows for endorphins to be released in my system, it improves my mood and helps my brain function away from work. The immediate self-satisfaction makes me happy to go on into my next task of the day. You may be different but you can find that task that can help you re-set your mind-set. This may be a 10minute fitness video, bathing your children or taking your partner on date night however find what activity works for you and make it a priority. This will help you move forward in a positive psychological state.

Read next month we will let you know a few secrets to committing to long term exercise plans and making a positive change in your life.

Future Articles can all be found on http://www.ccbrighton.co.uk/news/ in the future as well as tips and hints on diet, core stabilisation and clinic news.

 

 

 

 

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The best exercises for low back and core stability – Both Sided Dead Bug

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Here is the both sided or “Bilateral Dead Bug” which is one of our exercises for low back pain. The development of both sides at the same time is harder along the progression from the normal Dead Bug. It should only be attempted when the Dead Bug is pain free and easy….or becoming no challenge any more. By improving CORE strength you can prevent further low back pain and improve your performance in every day activities.

The Bilateral Dead Bug again should be done in 3 x 8-10 reps and can have dumbbells added if needed.

Oh and wait there is still a further progress to come

Enjoy…….

 

 

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The best exercises for low back and core stability – Dead Bug

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The Dead Bug is one of my favourite exercises and is done to stabilise the low back and core when your arms / legs are moving. It will help you stay strong when you are doing regular activities like lifting children, playing contact sports or performing overhead activates.

Pick the level which is appropiate for you and complete 3 x 8-10 reps within your core workout

Enjoy….and wait for the harder progression

 

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Meal of the week

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New meal of the week which is a Turkey  Burger in a mushroom bun.

  • 200g of lean turkey mince with 1 egg and salt and pepper
  • 2  grilled flat Portobello mushrooms
  • Buffalo tomatoes and fired onions
  • Spinach, sweet potato wedges and grilled peppers

This is a great healthy alternative to a normal burger that takes 20min prep  and tastes brilliant! Try it this week!

 

 

 

 

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When to change your running shoes

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The quick and easy answer is well before they look like these old trainers of mine. However there are more subtle signs before you get to this stage.

  • When the millage is creeping up to between 450-550miles.
  • When the outer soles begin to degrade and shoe the white inner sole.
  • When they are beginning to wear unevenly between shoes.
  • The support from the mid-foot or the heel begins to appear far too flexible and unsupportive

however generally you need to decide if the shoe is either not offering you support or if it starts creating asymmetries in running style between side to side.

Enjoy your running and look after your feet

 

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