some top tips for back care

• Keep moving and stretching
• Take regular exercise
• Take frequent breaks between repetitive tasks and vary the rhythm
• Change position – avoid 'computer hump'
• Pace yourself when the work is heavy e.g. gardening
• Adjust car seats, and on long journeys, have breaks and stretch
• Watch children's posture – don't let them carry bags on one shoulder
• Avoid strain when lifting especially when shopping and with small children
• Is your bed the right bed or is it getting old?
• Seek BodyCare osteopathic advice earlier rather than later

Tips for Arthritis Sufferers - Remember:

• Gentle stretching daily to maintain tissue elasticity and joint mobility
• Walk as much as possible to keep circulation healthy and maintain muscle tone
• A daily rest – to recover energy for the rest of the day's activities
• The use of trainers or similar footwear can help to reduce wear and tear to the knee and hip joints, and can also help reduce back pain when walking on hard pavements

Sporting tips

• Begin slowly and build up, especially
• after an injury
• Warm up first, and then cool down with
• stretches afterwards
• Drink plenty of water when exercising
• Exercise regularly, and try to alternate the types of exercise that you are doing every day.
• Following a joint injury apply ice to the area for 10 minutes, every hour, if practical. Apply a bandage to compress the tissues. Elevate and rest if possible.

Time for a new bed?

Hard or Soft?

• It can be a false economy to change only the mattress and keep the original base. The old base could reduce the lifespan of the new mattress as well as the support and comfort it can offer. It will certainly invalidate any manufactures warranties or guarantees.
• Buying a new bed can be a daunting experience. We hope this guide will point you in the right direction.
  Here are a few general points to think about before you go shopping for a new bed:
• ·TYPE - Think about the sort of bed that you would like. Divan with draws, Wooden the list goes on . You first need to decide what style to would like. You then choose a mattress for that style.
  · Mattress Hard or soft? As a general rule it needs to be the most comfortable. However if you and your partner have different needs you may need to have two different mattresses zipped together.
• ·PRICE - The basic rule is, spend as much as you can afford. Of course there are some perfectly acceptable, lower priced beds around, which will be far preferable to an unhygienic second-hand bed shaped to somebody else's body and sleeping positions. But generally, the most expensive the bed, the better the construction and the more filling they have and therefore the more durability, support and comfort they provide.
• STORAGE - Think about storage – under bed storage can be useful if spare in the home is a premium.
  TURNING - Most mattresses need to be turned regularly to ensure even wear and tear and can be quite heavy. Bear this in mind when you are choosing your mattress. If this is going to be a problem, ask your retailer to show you mattresses that do not need turning.
• WIDTH - Buy as big a bed as you can fit in your bedroom. Disturbances from a partner are one of the most common sleeping complaints, largely eliminated in bigger beds. The larger the bed the more room there is to move about.
• LENGTH - Don't forget to consider length as well as width. Ideally a bed should be at least (4-6 inches) longer than the tallest partner. Many manufacturers make beds up to 7ft Square; many will also make beds to special sizes.
• HEIGHT - As well as the overall support and comfort of the mattress, think about the height of the bed that you want – how easy it is to get in and out of? Beds do differ widely in height – ones with storage in the base may be higher (some manufactures can supply adjustable legs). In recent years beds have got much higher as thicker mattresses and deeper, sprung bases have been introduced.
• MATCHING MATTRESSES TO BASES - Be careful when buying mattresses and bases or bedsteads separately – sizes may differ depending on whether they are made to imperial or metric measurements. Not everyone uses the same name for bed sizes either – so don't assume one manufacturers King-size bed is the same as another's!
• BASES - Really do affect the feel and performance of a bed. You need to try – and ideally buy – both together.
  · MATTRESSES AND SLATTED BEDS - All types of mattress construction are now offered to go with slatted beds. If you are not buying the two together as a complete unit, make sure the manufacturer has recommended the mattresses use the type of base you want.
• BACK PAIN SUFFERERS - If the name of the mattress sounds vaguely medical (variations on the word 'orthopedic') it usually only means that is the firmest mattress in that particular manufactures range. However, it does not mean that a back specialist recommends it. If you suffer from a bad back, check with your doctor/ or specialist as to what he or she recommends for you – an ultra firm mattress may not actually be advisable. The first rule is try it< it should be comfortable.
• ALLERGY AND ASTHMA SUFFERERS - All most all bed will, in time, attract house dust mites. Regular cleaning, airing and the use of protective covers will reduce the effect. However, check filling content for other materials, which may cause allergic reactions – e.g.: hair.
• ACCESS - If you are worried about getting the bed up the stairs, remember most divans have split bases; while many bedsteads are actually delivered in pieces for assembly in situ. However, you should mention, any access problems or tight corners to the retailer before you buy to avoid problems with delivery.
• AFTER SALES SERVICE - Can't decide between two or three equally suitable products? Think about the retail services offered and which suite you best.

TRYING OUT BEDS?

Here are some guidelines for you and your partner:

• There are two key factors to look for in a new bed: comfort and support. Comfort is of course completely subjective. The correct support should ensure that you achieve good 'posture' in bed. Too soft and your body will slouch, with possible consequent posture and back pain; too firm will cause discomfort at pressure points such as hips and shoulders.
• Set aside enough time to do the job properly. You should try out several beds and you should not be under any time pressure. You need to be fresh, too – or else you won't be able to tell the difference between different beds very easily – they will all feel wonderful!
• When you try out the bed, wear comfortable, take off your coat and shoes and lie on the bed for several minutes – as much as 10 minutes, if possible, so that you can really relax. Adopt your normal sleeping position and lie on your side as well as your back.
• Ideally the mattress should mould to the shape of your body and feel supportive. When you lie on your side your spine should remain horizontal. You should also be able to turn easily.
• If you and you partner are very different in size and weight, it may be that you need different mattresses. Some manufactures make double beds out of two single mattresses zipped together, which can be of different firmness. Others can combine different degrees of firmness in a single mattress.
• Most manufactures will offer their mattresses in firm, medium and soft options for you to choose from. You might need to try different options to be sure, which is the best for you.

TOP TIP

Try this test to check the correct support:

• While lying on your back, slide the flat of your hand into the hollow of your back. If your hand slides in very easily or there is a gap, the bed is too firm (you will also notice pressure on your hips and shoulders). If it is really hard to slide your hand in at all and you feel as if you are sinking in the mattresses, the bed is properly too soft for you.

 

What is an X-ray?

X-ray is an imaging technique that has been used since 1895 to show up abnormalities in bones and certain body tissue, such as breast tissue.
X-rays are a type of high-energy radiation that is like light waves but higher in energy. An X-ray machine can produce short bursts of X-rays that pass easily through fluids and soft tissues of the body but are blocked by dense tissue such as bone.

Why should I have an X-Ray?

An X-ray is a beneficial procedure as it can help confirm a diagnosis such as arthritis and osteoporosis where appropriate. A diagnosis is made Clinically, that is to say by asking you questions and an examination.

Should I have an x-ray?

X-rays are not routinely performed as this could lead to unnecessary exposure to radiation.After a clinical diagnosis is made an X-ray examination may be suggested to confirm this diagnosis.
Recent government guidelines have encouraged the reduction in X-rays that are unnecessary

What about radiation?

It is important to remember that we are all exposed to radiation from natural sources on a daily basis, and that the amount of radiation you receive in an X-ray is usually less than this. However, the amount of radiation that you receive from a single X-ray varies according to the area of your body being examined. Also, X-rays that carry a higher dose of radiation are normally used to diagnose serious conditions, such as cancer and in these cases the benefit to the patient is expected to be even greater.

As X-rays usually use low amounts of radiation, the risk to your health is very small. However, repeated exposure to radiation may damage your body's cells, which can increase the risk of cancer developing in the future. This is why the dose of radiation that is used during X-rays is always kept as low as possible. The reproductive organs are particularly sensitive to radiation, and are therefore shielded whenever possible.

A chest X-ray is equivalent to approximately 3 days of natural background radiation.
A low back X-ray is equivalent to 50 chest X-rays.(Source- Royal college of Radiologists handbook)

Are X-rays used to screen for spinal problems?

No, this is usually done by having blood tests or other tests. Rheumatoid factor, HLA B27 are example's of this.

Can 'twists' and different angles be seen in an X-ray?

These can usually be seen on a physical examination of you.
Also your body/spine changes when you stand/sit/lie down for an X-ray.