Back To Health Wellness's Thought For The Day

If you look up online Why The Body Gets Weaker As You Age, many will say that you lose bone tissue and subsequently, muscle size and strength, as the muscle tissue itself also shrinks with age. I am certain this thought can leave many people feeling down and dejected. Though, isnt it possible that if a bone or muscle can weaken, it can also become stronger, regardless of your age? So, Here is how you Stop The Body Getting Weaker As You Age- Since bones are living tissue like muscles, they also respond to physical activity by growing stronger. Strength-building and weight-bearing activities are the best to build bones strength back up. How? Heavy weights increase the power and strength of your bones and muscles by challenging them to grow again under stress. Have you Ever felt too weak to finish a chore or an activity? Well take my word for it, with a bit of dedication to lifting weights, those everyday physical tasks will get easier. It is important to factor in the adequate diet to subsidise the extra energy required for building bone and muscle growth. Now, If you thought the benefits from lifting weights stopped there, guess again. Lifting weights can improve Confidence. It’s a no brainer, if you can lift a considerable weight, whether it be once or 6 times, especially when you do not think you can lift it in the first place, then, you will feel that you deserve a treat. Another benefit to lifting weights is Injury Prevention. If your bones, muscles and tissues are stronger, the risk of developing osteoporosis, injury, back pain, arthritis and chronic pain, will significantly reduce. Although there will be a fear in purposely stressing bone and muscle in those who suffer with bone issues or muscle pain, though is enough evidence to suggest that a resistance training plan tailored to that individual’s needs, can greatly reduce their associated symptoms, as the improved muscle strength, endurance and power, add strength and stability that will help them ward off injuries and keep the body strong. Now just pick a day, and get going.

Some say, Running wears your knee joints away, leading to early onset of knee pain and arthritis. Some say, that’s rubbish and that running can help prevents knee pain and arthritis… What do you think? For those that say running is bad, I ask what about walking? After all the mechanisms are the same. Even excessive walking, done incorrectly, without good form or good support in terms of footwear, can also lead to knee pain, hip and back problems. Is walking bad for the knees? Ofcourse not! So why is the general consensus that walking is promoted, and running is demoted? There is plenty of evidence to say that the benefits of running far outweigh the risks, and that includes the effect on your knees. Running and walking both involve the foot striking the ground with force during the loading phase… Many knee issues are caused by weaknesses elsewhere, which introduce instability further down the legs. The Hips and glutes are particularly guilty of leading to knee issues, while tight hamstrings also shift the impact of running to the knees. So if your hearing this, and you are thinking this may be me, then its quite possible that it’s not running that’s is the problem. If you feel pressure or pain in the knee during a run, try the following :- A slight change to your posture from the head down can have an impact on the load through the knee and thus, your running technique. Keep your posture straight and erect .1 keep your head up, your back straight, and shoulders level. Make sure you're not leaning forward or back at your waist, this can happen during the run as you get more tired. When you feel yourself slouching, correct your posture. Wear good running shoes that can help reduce the impact of the heel strike when running. Running is a dynamic and full bodied workout that compounds health and fitness in a way that walking alone cannot. If your goal is to run, but you cannot because your knees hurt, try applying the advice above, if that does not work, consult with your practitioner, whether they are a physio, chiro, osteo or massage therapist, as they can make an assessment of your pain, check for possible injury, and recommend any changes or exercises that might help get you running the way you would love to.

Let’s not beat around the bush, A strong and solid core, looks and feels good. The core stabilises, balances, and powers the body during just about every activity. A strong core can reduce stress on the joints and allow you to achieve better posture. Planking helps you achieve this at any age. Some may wonder “how can I hold my bodyweight”? Well, i say to this, “if you can balance the weight of your body on two feet, you can then certainly balance your weight on four limbs! It will just take practice! The plank will help with spinal alignment, as Muscle groups work uniformly to hold the weight of the body and gravity. Studies have suggested that the plank is highly effective at activating the muscles responsible for spine stabilization, which is an essential mechanism to prevent or alleviate back pain. Moreover, since the plank strengthens your abdominal muscles, it will help support the weight of your body to walk upright. Top tip - Try and hold the plank for 10 secs, increasing if you feel confident. Also during, Make sure you’re not arching your back and ensure yours hips are not drooping toward the floor as this will overload your lower back, which won’t help with back pain. Separate your feet slightly further apart, this will help hold the position better. This is because the muscles on the outer thighs are bigger and often stronger, which will further secure the hip. P.s. do the plank with arms straight with a small bend, making sure not to lock your elbows, why? just trust me, your shoulders will thank you for it.

In 2011, I ruptured my ACL ligament in my right knee. In 2020, I noticed that over time, cysts that had developed inside my knee as a result of the injury, had began to bother me. I had started to depend more on my left leg, which caused me to walk differently. Come 2022, my son was born and what a year it has been! Though since, my back has become noticeably stiffer. It may well be the daily habit of carrying or caring for him having something to do with it. I guess after all, my spine was clearly not programmed to manage looking after a baby, and manage a long standing knee issue. Now In 2023, I have noticed a small bump on the side of my big toe which, I am sure is the beginning signs of a bunion. Though I am fully aware of how to manage this issue, my question to you is, do you see the link? It may sound like a strange connection, but bunions can be a strong indicator of an underlying back issue. This is simply because movement that involves standing, walking, and running, require stability in the pelvis as the respective joints move. The spine, connects to the pelvis - and if this connection is affected - it is common for the joints further down the chain to be affected and vice versa. Bunions which are bone spurs, are usually caused by prolonged pressure on the big toe, which alters itself to manage the pressure, and therefore pushes it towards the second toe. The foot allows this by dropping the arch to leave space for bone spurs to form as a result of the weakened muscles supporting the dropped arch. Where wearing insoles that amend the dropped arch of the foot may help, in my opinion it is essential to look for the real cause of the bunion by first checking your spine - down. You may be surprised with what you find. After all, I was.

The trapezius muscle, Also known as the traps, plays an important role in posture. First, it is a large muscle of the back. It starts at the base of the skull moving down the neck, it then extends across the shoulders, and down the middle of the back, forming a trapezoid. The trapezius muscle acts as both a posture stabilizer and a movement muscle. It directly stabilises the shoulder blade and extends the neck. Bad posture culminating from standing or sitting for too long, will affect how the spine balances the head on the shoulders - as the stiffness in the spine increases, the upper, middle and lower trapezius muscle tightens to try and fix the head and shoulder blade position. Failing to do this successfully, results in a forward head posture. This adaptation can give rise to a tension headaches which can refers up the back of the neck, to the back of the head and then over to the front of the forehead and the eye. This type of referral headache is known as the Cervicogenic headache. Now, If symptoms like a headache can develop - then you know it’s probably gone too far. So what to do? How does one shut the trap up? The answer is simple - you do everything that can help alleviate stiffness in the spine, to improve posture. Here are 3 ways to do this - Be it sitting as the desk or standing for hours - l your environment will have the most profound and long term effect on your spine and thus the traps muscle. If you sit for hours, and getting up and moving around is unlikely, change your sitting environment - get rid of your office chair and get a kneeling or saddle chair. This will help with keeping your back naturally upright - ultimately improving your posture and alleviating tension and stiffness in the spine and the traps. Final thoughts There are other ways to alleviate tension in the traps, such as spine mobility exercises and gentle intermittent stretches. Though identifying the reasons behind why the trapezius muscle is so tight and stiff, and improving your posture will go a long way to helping remedy it permanently and Finally, keep it quiet.

It is important to be sensible when doing anything from exercise to simple everyday activities. Sensible exercise does not involve paying large sums of money to join a gym (and rarely go), or pound away vigorously on a treadmill, or even pump iron and feel inferior as the superfit gym bodies sweat and grunt around you. To get fit? Simply Go for a walk, run, cycle and eat well. It is about increasing your general activity in each and every day and finding things to do that you enjoy. We all know that regular exercise can have beneficial effects to your general health and well-being, increase your energy levels, reduce stress and lift the mood. However busy you might be – find time to get active every day. Exercise does not mean you have to end up sweaty and exhausted, although it’s good to get the heart-rate up. If we were more active on a daily basis, we would not have the need for gyms to work off the excess calories or keep fit. Remember that ANY activity that is over and above what you do normally is going to burn up additional calories. Each and everyone of us has a threshold to the kind of pressure we can handle and the pace we are comfortable with. Therefore it is important to bear in mind, When the amount of work you put on your body is greater than what it can tolerate, you get injured it is that simple.

Did you know, that the hands, feet, ears, and nose have reduced blood flow compared to the rest of the body? This explains why the extremities are cooler in cold weather than the rest of the body. You might wonder why? Well, simply put - the warmth goes where fat grows. This is why the stomach and chest are two of the warmest areas in the body. The nose is contrast is composed mainly of cartilage tissue and does not have a lot of insulating fat. This also explains why we are more susceptible to colds and flus when there is a weather change. Therefore where the weather takes a turn, measures like warm foods and beverages, warms baths and exercise, will help to increase the body temperature and help prevent the cold flowing where the Fat is not growing.

Whilst Sitting at your desk or on your sofa, have you Ever wondered why you suddenly creep forward towards you phone or computer screen? It is definitely not because what you started watching 30 mins ago had suddenly become more interesting. A more likely reason, is the 7-14 lbs weight of the head (which if you are not sure, is roughly the weight of a bowling ball). For example, as you sit, Try letting your head hang forwards for 5 seconds. It keeps getting heavier right? (I really hope your not doing this while your driving) Now consider the force of gravity pulling the mass of your body down towards the earth, on top of the weight of the head? It does not matter how well supported a chair may be, the weight of gravity is constant. So what do you do? Try standing tall! Doing this at the desk would proof difficult, Therefore for your spine and for your sanity, Get up and move about every 30 mins. When sitting or standing, You can Practice keeping your head in line with your body, by bringing your ears back in line with your shoulders and keeping your eyes in a neutral gaze. Think, you should not have to peer down at ANY screen. Keep conscious of this head position when sitting at the desk as you satisfy your work demand and when driving any length of time. Regular daily practice of this will make this natural for you, which will bode well now and in the future as it will help your body to distribute weight through your spine more evenly and thus lessen the burden of our environment and the weight of gravity. Final thoughts- Whilst hypergravity can largely only be experienced in space, and the feeling of ‘weightlessness’ in free fall not lasting long enough, the next best thing is floating in water. Floating decreases blood pressure and cortisol levels, reducing anxiety, addiction and enhancing memory and creativity. So, like the water in our body, just keep swimming.

Everyday activity, whether it be walking, running, sitting or standing requires forward and backward movement of the pelvis. A common and well known cause of back issues remains a heavily favoured, forward tilted pelvis, which has lost the freedom to move sufficiently backwards. This inability can be caused by a variety of factors, including tight hip flexors, weak gluteal muscles, and poor postural habits. Incorporating the front squat into an exercise routine is an excellent way to not only improve our core strength, but the overall muscle mass in the legs, which is always a bonus, given that they need to withstand the weight of gravity, the weight of our body, and the demand of our environment on a daily basis. Final thoughts - The ability for the pelvis to freely move forward and backward within reason is critical to not only our everyday function but to avoiding chronic back issues in near or distant future.

Have you ever gone for a treatment, like a massage or an chiro session, and had your practitioner find a tender / painful spot you had not realised had even existed before? Well, they are known as knots or trigger points. Knots or trigger points are caused by muscle overload due to overexertion, overuse, poor posture and trauma. Muscles become overloaded due to sustained tension, structural issues, like spinal misalignments, and nutritional deficiencies. What do all three causes have in common? They are all functional, meaning that they all are either created or maintained by us and us alone. Therefore, How we look after our body will determine their outcomes. This is why it is essential to become aware as awareness is the first ingredient to improving posture. Think, why is that knot or trigger point there? Oh it must be the way I sit at my desk. So amend your desk setup, has anything changed? If not, keep inquisitive, and you will soon figure it out. As you become aware of the undue muscle tension, the structural issue, or the nutritional deficiency, you can work out why it is there, and then what you need to do to resolve it. Because really and truly, you are the only one who can solve your problem. If you remain committed to improving, you will always find a guide to help you along your journey to making the right decisions, but remember, the real hero in this story is you. Not us.

All chained up - Our body is a system of chain links, whereby energy or force is generated by one part of the body, and then transferred successively to another part. Like For example, the upper and lower body in the motion of walking. We have three primary chains. 1. the kinetic, 2. the spiral and 3. the vertical. The Kinetic chain, governs movement, and is simply the chain which propels us forward and backwards. The most powerful of the chains. The big front muscles of the chest and abdomen and strong muscles in the lower back, buttocks and thighs, exemplifies this. The Spiral chain on the other hand, focuses on stabilising the body during such movements. Muscles of the front of the body in the spiral chain include the serratus anterior, internal and external obliques, Tensor fascia lata (known as the TFL), and the lower leg muscles of the tibialis anterior and the peroneal groups. The spiral chain of the back of the body include, the erector spinae (main back of spine muscles) the thoracolumbar fascia (a band of tissue connecting the upper back to the lower back), the rhomboids (inner shoulder blades) and the splenius capitis (a muscle which attaches to our skull). Without the muscles listed above, we would not be able to keep our trunk steady. Finally, the third and possibly the most important, - the vertical chain. This chain, functions by stabilising the body at rest. Muscles involved include, the calf muscles, the hamstrings, the hip flexors, the quadratus lumborum and the erector spinae (which you already know as the back of spine muscles) Without this chain, we would collapse to one side. Over time, our chains can be affected by external factors like our working environment or any environment for that matter, especially those that become habitual. An example being, how we sit or sleep. Now have you Ever wondered why your lower back is so stiff in the morning? You could argue that the vertical chain is mainly responsible for this. Especially if it takes 15-30 mins to get moving, as the kinetic and spiral chains need warming up. As a consequence, Muscles within the spiral chains are often weak and need strengthening, whereas muscles of the vertical chain are are often tight and need stretching. For example take the work desk environment. As we sit, our body can succumb to gravity, the weight of the body and the sitting position we adopt, which cause weakness in the movers and stabilisers of our body if not corrected, prompting our vertical chain to take up the slack. A perfect example is the role of the hip flexors as we sit. The hip flexors should primarily serve as a stabiliser of the lower back. However, through prolonged sitting, they often become weak, which then exposes the lower spine to more stress, thus making it more vulnerable to developing lower backpain, hip pain, and possibly long term damage. Ultimately, How we look after our body within our environments, will determine whether we stay strong or not, As like most chains, they can be loosened or tightened. This is where focused strengthening and stretching of the muscles and joints in our body to suit our environments, will go a long way to ensure our chains remain well balanced.

Inflammation isn’t always a bad thing: Acute inflammation is actually an important immune response that helps heal injuries or fight illnesses. But according to the National Institute of Environmental Health Sciences. chronic inflammation, which is inflammation that occurs in healthy tissues or inflammation that lasts for months or even years — can cause significant damage and contribute to many chronic diseases, including cancer, heart disease, diabetes, Alzheimer’s, and depression. So what impact does food have on back pain? A study in 2019, from the National Health and Nutrition Examination (NHANES) involving nearly 4000 subjects, concluded in their study in, that there was a 42 percent higher chance of developing low back pain with a pro-inflammatory diet. So with this significant stat in mind, what are the pro inflammatory types to avoid? Here are 5 that are worth a mention 1. Processed and Sugary Foods - These typically include sugary snacks, sugary beverages, white bread, and other refined carbohydrates. 2. Trans Fats- Found in many processed and fried foods, like chips and crisps. trans fats can promote inflammation and are linked to heart disease. Avoid trans fats where possible. If difficult, compromise and substitute fried, with a baked option. 3. Dairy Products- Some people are sensitive to dairy, and consuming it may trigger inflammation or digestive issues. This can vary from person to person. Though a difficult one to go without, Thankfully now there are many different options like almond and oat milk substitutes, not to mention vegan cheese, which can help to fill the void. 4. A big one, Gluten. gluten is a protein found in wheat, barley, and rye. Some individuals have gluten sensitivity or celiac disease, which can cause inflammation when gluten is consumed. Signs and symptoms that suggest you may be intolerant to gluten, include bloating and farting (flatulence) and particularly Diarrhoea. Though Gluten free products are a viable option, they are not my personal choice. So when the temptation for bread or pasta arises, I replace them with Brown rice, which i believe is a great alternative and best of all, it is gluten free. 5. Red Meat- overconsumption of beef, lamb and pork may contribute significantly to inflammation. Therefore, If difficult to cut out, simply try and swap red for white, like chicken or turkey, or even better - tofu, which is a meaty- plant rich compound which has an anti inflammatory effect and has health benefits. So, In the management of chronic back pain, A diet rich in antioxidants can protect muscle tissues from damage, by preventing unwanted inflammatory responses occurring in the first place. Recent research has discovered the role of flavonoids, a type of antioxidant which can inhibit regulatory enzymes, which is important for controlling mediators involved in inflammation. Flavonoid-rich foods, or superfoods as I call them include Dark chocolate is know to contains high levels of flavonoids. A study published in The Lancet, which is a medical science journal, showed that dark chocolate contained four times as much catechin (ca-te-chin), which is a type of flavonoid, as tea. Final thoughts Of course are many mechanical causes of chronic back pain such as arthritis and disc problems, that can be prevented from further advancing and managed well through treatment and exercise, though one must be aware of the potential effect food can have on their symptoms. It is easy to overlook as there may not be a

Have you ever experienced an ache in the lower back or an annoying sensation in the buttocks or your legs whilst driving? The symptoms experienced are often thought To be sciatica. So, You search sciatica online, and you find several stretches for the glutes and hamstrings or even a muscle known as the piriformis, which functions by helping rotation of the hips, helping us to walk. You try the stretches out for a few days, and get some minor relief, though the symptoms persist intermittently and particularly after prolonged sitting in the car or at the desk. So what could cause of the symptoms actually be? They may be the referral pattern from the Quadratus Lumborum, abbreviated in this podcast as the QL muscle, for ease of explaining. The QL muscle functions by rotating and stabilising the lower back. Another muscle with a similar referral pattern, and closely located to the QL muscle, is the psoas major, which is primarily a hip flexor, but is also involved in stabilising the lower back, especially during standing. Sitting, tightens the QL muscle and hip flexors as they resists overstretching, keeping your back flexed and allowing your hips to rotate out so you can sink deeper into your car seat or chair. Bear in mind, the deeper you sit in a chair, the tighter the gluts/piriformis and hamstrings will become. So what is the ideal sitting position? Well, Most siting positions in a chair or a car seat, put the shoulder to the knee at an angle of 90* degrees. The problem here is that sitting at a 90 degree angle or less, trains the hip flexors and QL to shorten and weaken. This is where a small yet effective change in the position of the pelvis can massively contribute to unloading pressure of the lower back, making siting at your desk and in the car, pain free. So what can be done to amend the siting position? Simply using a seat wedge/towel or cushion will relieves the stress on the lower back in a natural way, by pushing the pelvis forward and automatically causing your knees to be lower than your hips. This position encourages your back to an upright posture and your spine to assume its natural shape. This adaptation will reduce the overworking capacity of the hip flexors and QL, making their job relatively easier. If you cultivate this change into a habit, before long, your symptoms will cease and your back will thank you for it.

Anterior pelvic tilt is a change in posture that happens when the front of the pelvis rotates forward, and the back of the pelvis rises. It is often visible in a person as it gives the lower back an exaggerated arch and makes the buttocks stick out. The Anterior pelvic tilts occurs when muscle imbalances in the lower half of the body develop as a result of overuse in a standing or a sedentary environment for example, sitting at a desk, which creates a combination of weak and tight muscles that pulls the pelvis forward. Tight, overactive muscles that may contribute include: Weak, underactive muscles that can cause this condition include: How to fix Anterior pelvic tilt? If you google how to fix anterior pelvic tilt you will get several different answers. Though, commonly it is believed that doing back strengthening workouts like the superman, the deadlift or back extension exercises will fix it, but it is highly possible that this will further exaggerate the curve and put more pressure on the lower back. To fix the anterior pelvic tilt, one must improve flexibility in the hips and open the front of the body by strengthening the core and the front of the thighs. One particular muscle that is often overseen, yet it is of significant important is the transverse Abdominis. A good exercise for this muscle is the toe tap exercise. This exercise is excellent for good overall core and pelvic floor muscle engagement, which is great for those who struggle with balance, especially on uneven surfaces and those that have poor bladder control. We have an excellent video demonstrating this exercise on our back to health wellness instagram page, so check it out! Final thoughts- The real and permanent way to correct an anterior pelvic tilt includes daily awareness of your posture as you walk, run and exercise. It is very easy to forget what your body is doing as you get lost in your routine. Pay attention to the position of you back as you walk, run and lift weights, being careful to not over extend the lower back. *Always Remember, open the front of your body and the extra pressure loading your back will be taken away.

The lymphatic system is a network of delicate tubes throughout the body. These tubes drains fluid (called lymph) that has leaked from the blood vessels into the tissues, and empties it back into the bloodstream via kidney shaped glands known as the lymph nodes. How is lymph formed? Lymph develops through the pores present in the walls of capillaries (fine branches of blood vessels that form a network between the arteries and veins). It is formed by Blood plasma, proteins and blood cells that escape into the intercellular spaces in the tissues. We have two main drainage sites in the body, they are known as Ducts. We have the left thoracic duct and the right lymphatic duct The left thoracic duct is the largest lymphatic vessel in the human body. Around 75% of the lymph from the entire body passes through the thoracic duct. The right lymphatic duct is responsible for draining the lymph from the upper right quadrant of the body. This includes the right side of the head and neck, the right side of the thorax and the right upper limb. Once the lymph has been flushed through the ducts, the lymph directly drains into the subclavian veins located under the collarbones. The vein will carry the lymph to the liver or kidneys, which will remove the waste products like the destroyed bacteria from the cells and excrete it through our urine. 4 Easy Ways to boost our Lymphatic System Function - Other methods include regular massage, and breathing techniques which can help keep your lymphatic system healthier and functioning better. Incorporating these practices into your daily routine can help to reduce swelling around joints, improve circulation, and boost your overall health.

To understand the effect of antibiotics, First it’s important to understand how infection works. Infection occurs when viruses / bacteria enters your body and infects a cells by penetrating its cell wall. The previously normal and now infected cell houses the infection which creates its own bacterial cell wall. Depending on the strength of the infection, it can migrate to other normal cells, reproduce and cause a multiplication of infected cells around the body, which then leads to signs and symptoms of an illness to appear. Antibiotics work by directly penetrating the infected cell and destroying the bacterial cell wall. It then blocks certain vital processes that occur within the bacteria, preventing it from repairing and infecting again. Final thoughts It is important to consider whether antibiotics are the correct course of treatment for the type of infection and if it is actually needed as it has its advantages and it’s disadvantages. Don’t forget, your body’s own immune system is there to find the source of the infection and destroy it. Eating fruits and vegetables, exercising regularly and sleeping well, are a few good habits to cultivate that will further strengthen your immune system, and equip it with the tools to fight and overcome the worst of colds, virus or infections.

The Physiological reason Gaining weight after working out is likely due to a number of reasons, 1. muscle fiber inflammation, this is a normal response when the muscle fibres break down and repair, 2. muscle glycogen stores (this is the glucose that is broken down and stored in the body from our diet), 3. water weight gain, which is due to water retention, and finally over time, 4. muscle mass gain. If weight loss is your goal, seeing an increase on the scale when you've been making an effort to exercise can be frustrating. However, it is a normal, common occurrence that is likely temporary. The Hormonal Reason Weight gain during exercise may also be down to the activation of the hormone cortisol In response to exercise, the hypothalamus, our Brains smart control centre) which maintains balance (homeostasis), secretes corticotropin-releasing hormone, which activates the anterior pituitary (which regulates several physiological processes, including stress, growth, reproduction). The pituitary gland stimulates the release of adreno-cortico-tropic hormone, which in turn stimulates the adrenal cortex (which produces hormones that support vital organ functions) and bodily processes to release cortisol. But did you know Cortisol is also released when we are stressed. And what foods do we resort to when we are stressed? Sugary foods like ice cream and high in sugar chocolate! Yes you heard that right. Cortisol stimulates your fat and carbohydrate metabolism, creating a surge of energy in your body. While this process is essential for survival situations, it also increases your appetite. Additionally, elevated cortisol levels can cause cravings for sweet, fatty and salty foods. Final thoughts To define whether the weight gain is physiological, hormonal or both, you need to learn and understand how your body works and once you have achieved this, you will find the solution that works for you, though, cutting down the sugar in your diet is often a very good place to start!

First, Let’s start with the reasons - 1. Tired muscles- When blood does not circulate properly, the oxygen carried in the blood fails to reach the muscle tissues effectively, which can result in muscles stiffening due to reduced blood flow and then cramping when required for movement. 2. Circulatory problems - those that sit or stand for too long, are more likely to have circulation problems. This is because sitting or standing for long periods can cause blood to pool in the veins in the legs, increasing the pressure within the veins. This increased pressure causes the veins to stretch, thus weakening the walls of the veins which can affect the valves, whose job it is to return blood back to the heart and stop backflow. Now, as the pressure within the veins naturally drop when lying down at night, a sudden movement in a muscle, can cause the cramps to begin. Here are 2 ways to fix the leg cramps - 1. Sit for no longer than 30 mins at a time. If you have a smartwatch, you can set a notification every 30 mins to move. Or simply set a timer/alarm on your phone to remind you. 2. Cultivate a Stretching routine during the day and before you go to sleep. This is because stretching causes muscles to press on the arteries in the thighs and legs due to the increased demand of blood. This makes the body release chemicals that expand the arteries so more blood can enter and thus dramatically reduce the chances of leg and foot cramps occurring at night! Final thoughts If you sit or stand a lot for work and decide to change the routine and spend more time moving around in regular bouts in the course of your week, your blood circulation will improve, And your cramps will reduce or stop. There may be other gains too, such as less or no back pain and increased weight loss. So make the change now and make those regular evening or night time leg cramps a thing of the past!

Ever wondered why it feels like a struggle to walk uphill or downhill? It is often due to the demand placed on weak leg muscles or tired stabiliser muscles of the pelvis and lower back, exerting themselves beyond their capacity to allow the body to carry out the activity. So to help, here are a couple of tips. First, pay attention to your posture walking uphill - you back should be straight and you should march heel to toe. When walking downhill, it's generally best to remain upright, though avoid holding your back too straight as this can be counter intuitive and potentially lead to back pain. Keep your torso over your hips and knees and to assist, you can also lean slightly forward to improve stability and unload pressure off your abdomen and in particular one muscle - The Transverse Abdominis. This muscle is the deepest of the abdominal group and helps with breathing but more importantly it activates the core and stabilizes the pelvis and low back when walking uphill and downhill. Therefore training this muscle to become stronger will go a long way in helping lower back and pelvic stability so you can walk or hike all sorts of inclines and declines without the struggle.

Let’s try a quick exercise - sit or stand now like you have just received the best news of your life! Did you just move or change position? If so, notice how you now feel more focused and energised. This is because Posture affects feelings. Our mood and emotions are physically stored in our body, and the way we stand, sit, or move can directly influence how we’re feeling. When you sit or stand straight, your posture facilitates yours breathing and improves distribution of oxygen to your brain as well as the efficiency of blood flow from the brain to the rest of your body. If you tend to slouch or hunch over when you’re feeling down, this will not only affect your decision making, but also your breathing process, and it can lead to you feeling tired and fatigued. If you stand tall and confident when facing a challenge, it can boost your confidence and put you in control of the situation. So always remember to make the best decisions, you need to manage the state you are in so stand tall, and if you’re finding that difficult, resort to exercises to improve your posture or consult with your osteopath or chiropractor, who I am sure will be more than happy to help!