News and Events

World Arthritis Day 12^th October

The topic for World Arthritis Day 2013 was healthy ageing for people with rheumatic and musculoskeletal diseases (RMDs). It covered the physical and mental changes that occur as part of the ageing process from birth throughout our lifespan, as well as all the other factors that affect our ability to enjoy an optimal quality of life, including access to buildings, transport, technologies, medicines and treatments; societal attitudes; the lifestyle choices we make, and more. You can find a lot of information on www.worldarthritisday.org under WAD Activities and Healthy Living features.

The number one secret is to remain active. Therefore the theme in the United States for WAD is “Move to Improve”. There are 7 main activities people suffering from any rheumatic or musculoskeletal condition can do to remain physically active:

1. Swimming and water exercise
2. Cycling
3. Walking
4. Home gym (simple exercises on the mat, or with light dumbells or exercise home trainer)
5. Tai Chi, Qigong, Yoga or Pilates
6. Housework and gardening
7. Dancing

Have a look at the Guide to physical activity and exercise with essential information and expert advice.

Please always talk to your health care provider, chiropractor, doctor or physiotherapist before you start any new form of exercise. If you have never taken an exercise class, it is important that you learn to use the correct techniques from a qualified instructor.

Obviously other lifestyle changes like a healthy diet and taking good supplements can also assist in improving the quality of life if you suffer from any arthritic or musculoskeletal condition.

World Spine Day, 16^th October

Since 2007 the international community has been celebrating World Spine Day every 16th of October. This day was announced by the Bone & Joint Decade and the World Health Organization. The aim is to create awareness of the vast extent of suffering caused by spine-related disorders and the consequential disabilities. Globally chiropractic associations and their member chiropractors have made it their mission to call attention to the importance of looking after the back and the spine for optimal health.

As it is exam and test time for most scholars and students I think it would be a good idea to give you some tips on how to sit correctly and how to look after your back while studying and writing. One of the most common forms of poor posture is sitting in a slouched position with rounded shoulders and the neck protruding forward, this results in a “C” shaped curve of the entire spine, reversing all the natural curves and putting a great deal of stress on the joints, discs, ligaments and muscles. In order to avoid this take note of the following tips.

Tips for correct sitting posture:

1. Pull your chair close in to the desk so that you are sitting upright. Don’t perch on the edge of the chair and don’t slouch.
2. Rest your back against the back of the chair if the back is upright and supports the lumbar spine curvature or lean slightly forward.
3. Choose a chair with a good back support or ask your Chiropractor for a lumbar support cushion.
4. Alternatively a kneeling chair or big gym ball can be used to sit on and maintain an upright posture.
5. Your chair should be high enough for your forearms to rest on the desk with your elbows bent 90 degrees and your shoulders relaxed. Don’t pull your shoulders up.
6. Rest your arms on the desk, moving your forearms to type or write.
7. Ensure that both feet touch the ground. If the chair is too high put a block under both feet.
8. Knees must be level with the hips or tucked in under the seat.
9. Take regular breaks, at least every 20 minutes.
10. Another good position to study in would be lying on your tummy.
11. Again regular breaks are necessary and you might want to alternate between lying on your stomach and sitting upright at your desk.

Tips for working at the computer:

1. Assume the correct sitting posture. Legs must be able to go under the desk. If the chair is too high place a block underneath your feet so that your legs are comfortably relaxed.
2. Pull your chair far enough forward so that you have to sit upright. Ensure that your chair has a good back support or ask your Chiropractor for a lumbar support cushion.
3. Make sure that the screen is right in front of you and not at an angle, or on your side.
4. Your computer screen should be 40-70 cm away from your eyes and the top of the screen should be above eyebrow level.
5. Adjust the monitor angle and height so that you are looking straight forward with neck and shoulders relaxed.
6. Documents being typed from should be placed on a clipboard or recipe stand just behind the keyboard so that you do not have to turn your neck while typing.
7. Move the keyboard to the side slightly so that the mouse is in front of the shoulder.
8. Ensure that the forearms are relaxed and resting comfortably on the desk. The keyboard must be pushed back so that the forearm can rest on the desk thereby relaxing the upper back and neck.
9. Elbows should be at 90 degrees. If the desk is too narrow to allow the keyboard to be pushed back, then get a chair with armrests and apply the same 90 degree principle.

Did you know that you spent about a third of your life sleeping? So wouldn’t it be wise to also assume a good sleeping posture? Here are some tips of how to protect your back and spine from strain while you are sleeping.

Tips for comfortable sleeping:

1. Proper sleeping posture is lying on your side with your knees slightly bent. Place a pillow between your knees to take pressure off your lower back and to prevent it from twisting. Place a pillow under your neck, but ensure that it is not too high. Your head and the rest of your spine should be in line with one another.
2. If lying on your back, place a pillow under the knees to reduce tension in the lower back. Support your neck with a small but firm pillow under the curve of the neck.
3. Avoid lying in the foetal position with head tucked in and knees curled up, which reverses your lower back and neck curves and increases spinal stress.
4. Never sleep on your stomach, this position is the worst as it puts stress on your neck, mid-back and hips.

Rules to live by to avoid back pain:

• Pain is a warning sign, don’t ignore it! Don’t persist in taking pain-relieving medication.
• Avoid soft chairs and deep couches. Try to choose a chair with a backrest.
• Do not sit for prolonged periods, as this increases the pressure in the intervertebral discs.
• Sleep on a good quality, supportive mattress. Sleep on your side or back, never on your tummy.
• When getting up from bed, roll onto your side first, swing your legs off the bed and then push up with your arms.
• Try not to stay in bed for prolonged periods, as continuous bed rest can lead to slower recovery. Move frequently to maintain mobility.
• Don’t cough or sneeze in a bent position.
• Bend with knees and hips not with the back when picking something up, never bend and twist at the same time as this increases the pressure in the discs. Turn to face the object you wish to lift.
• Hold heavy objects close to the body.
• Avoid sudden movements – learn to move deliberately.
• Do not use heat in the early acute stage of inflammation, this may give temporary relief but may prolong recovery.
• When in pain, stop all sport including swimming.
• Do not delay treatment. Early arthritic changes can take place rapidly in an injured or immobilized joint.

More rules to live by to avoid neck, shoulder and arm problems

• Improve your posture by sitting and standing as straight as possible
• Don’t slump in armchairs
• Adjust the seat of your car properly
• Climb up rather than reach up
• Avoid cold drafts and air conditioners
• Don’t work too long in one position – take a break
• Exercise, but with proper precautions
• Sleep with one good supportive pillow

Consult a qualified Chiropractor as soon as possible for an examination and appropriate treatment and advice in case of pain.

The World Spine Day theme is“Straighten Up and Move”. The above postural tips to maintain spinal health are as vitally important as exercising properly. The Straighten Up exercise programme is a specific exercise programme which was developed to maintain flexibility and strengthen postural muscle groups. It is intended that this exercise programme is incorporated into a daily routine by young and old in order to avoid spinal illness. When we maintain a good posture the spine and body are in balance. However, due to daily work stresses and bad postural habits the back is put under unnecessary strain. Certain postures or positions on their own or in repetition can put increased stress and strain on the spine and potentially contribute to injury. This leads to the overload of muscles and increased strain on the spine itself, resulting in spinal subluxations, muscle spasm, pain and inflammation, and ultimately more serious conditions like disc herniation.

Spinal disorders, such as back pain, neck pain, scoliosis and disc disease, to name a few, are common, and they can have a profound effect on a person’s overall health, impacting a person’s ability to work, to enjoy everyday activity and even disrupting healthy sleep patterns.

Some facts:

• 80% of people (recent research has shown that it is more) will suffer from back or neck pain some time in their lives.
• 50% of the working population will experience back or neck pain symptoms at least once per year.
• Activities such as collecting water and farming can increase the risk of spinal pain.
• Age is one of the most common risk factors for spinal pain, and the greatest effects of population ageing are predicted in low- and middle income countries.
• Back and neck pain is one of the most common reasons for workplace sick leave.

World Spine Day focuses on the importance of positive posture and movement at home, work and play as a preventative strategy aimed at promoting spinal health and preventing spinal disorders. The Straighten Up exercises help to counteract postural strain. For your free copy of the exercise routine click here to download.

Another form of exercise that has become very important in our sedentary lifestyle is walking. As part of the Straighten Up and Move theme I would like to advise you to plan in a little walk every day. Even 15 minutes of getting out and walking are enough to move the joints and also clear the head and fill the lungs and body with fresh air. Walking (and of course most other form of exercise) has many health benefits from keeping joints movable, to muscles active, to lungs filled with fresh air, to the heart and circulatory system pumping and even the digestive system is stimulated.

We invite you all to join us and have fun with the Straighten Up exercise routine!

World Trauma Day, 17^th October

On World Trauma Day we would like to call attention to safety on our roads. According to the WHO trauma is a leading cause of death and disability around the world. The only tips we have for you in order to avoid accidents and the consequential injuries, is to:

1. Drive carefully,
2. always be aware of the other drivers on the road and their potential moves and reactions.
3. Look out for pedestrians, cyclists and motor cycles!
4. Adhere to the basic traffic rules.
5. Make sure you take rests on long journeys, so you don’t fall asleep.
6. Ensure your car is in good condition i.e. the breaks are working, the suspension is good, the wheels have been balanced and aligned properly etc.

Injuries also occur in sporting activities. In order to avoid injuries and trauma here:

1. Make sure you warm up sufficiently before training and a game or race
2. Ensure your level of fitness and ability is in line with the challenge you are facing
3. Know your limits
4. Adhere to safety rules and rules of the game
5. Stretch after training, games and races
6. Don’t use broken equipment
7. Children should only use gym equipment with the supervision of an adult

Injuries at the workplace

World Paediatric Bone and Joint Day, 19^th October

World Paediatric Bone and Joint Day highlights the impact of musculoskeletal conditions on children. 48% of adults have a musculoskeletal condition, many of which began in childhood. Children represent about 10% of the population with a disabling musculoskeletal conditions. Various themes are introduced yearly to spotlight different areas of concern in the bone and joint health of children. In 2013 the focus was on vit D deficiency and the consequential bone weakness and fragility, as well as obesity and its impact on bone and joint health in children. In 2014 special attention was paid to concussion, a mild traumatic injury of the brain, particularly as a common consequence to a head injury in contact sports. The effect of concussion on developing brains is a particular concern. Children who have suffered from concussion, especially multiple concussions are at high risk of developing headaches, suffering from impaired memory, cognitive function, attention and other behavioral changes. So part of preventive measures is to promote awareness of safe sport practices. A comprehensive outreach programme focuses on the importance of sports safety, specifically referring to overuse and trauma injuries. Play smart and safe, as this enhances and extends a child’s athletic career, improves team work, reduces obesity and creates a lifelong love for exercise and healthy physical activity.

World Osteoporosis Day, 20^th October

On World Osteoporosis Day the International Osteoporosis Foundation aims at raising global awareness of the prevention, diagnosis and treatment of osteoporosis and metabolic bone disease. Since 1999 they have had various campaigns under different themes like: early detection, building bone health, bone development in youth, osteoporosis in men, nutrition etc…..In 2014 the theme was “Wear white and embrace better bone health”.

OP is a disease which gradually weakens bones leading to painful fragility fractures. These can occur due to minor falls, but even just from bumps or sneezing! Most commonly the hip and vertebral bones are involved. Typically it was believed that predominantly women suffer from this due to the decrease in Oestrogen after menopause. However the latest statistics indicate that 1 in 5 men over 50 will break a bone due to osteoporosis. Men are twice as likely to die following a hip fracture than women, men are more likely to develop OP than prostate cancer, and 1/3 of all hip fractures occur in men. Problem is that the vast majority of neither identified nor treated for this “silent” disease. Although men do not lose bone mass as rapidly as women after the age of 50, by age 70 bone mass loss is equal in men and women and the absorption of calcium decreases in both.

Major risk factors:

• Age
• Family history
• Previous fracture at age 50 or over
• Long term use of corticosteroids
• Hormonal deficiencies (oestrogen in women, testosterone in men)
• Certain medications
• Other chronic conditions
• Lifestyle related factors like smoking, excessive alcohol intake, lack of regular exercise or excessive physical exercise, poor nutrition, vit D deficiency, low body mass index.

People are encouraged to test their bone density. Then to prevent the first fracture by knowing the risk factors. And finally to get properly informed.

5 Steps to better bone health:

1. Regular exercise
2. Bone healthy nutrients
3. Avoid negative lifestyle habits
4. Identify your risk factors
5. Take appropriate op medication if prescribed

You can ckeck out www.worldosteoporosisday.org for a lot of pertinent information allowing you to take responsibility for your health.