Wilmslow Health Walks
I am introducing Wilmslow Health Walks for people who’d like to get more active and lose weight with a bit of support. Many of us find that controlling our weight can be difficult from time to time. Many of us also feel we’d like to exercise more and eat more carefully. Some need a little help to get on track with this. Eating well, keeping our weight under control and being physically active can help protect ourselves against Heart Disease and Type 2 Diabetes.
These Health Walks will start from Wilmslow CAM Clinic where we will meet up and then we’ll go for a Nordic Walk. This can be in The Carrs to Styal Country Park or Lindow Common. It will take about an hour.
I have some great weight management resources that will be available to you if you join my sessions. For those unfamiliar with Nordic Walking Technique, you will need to do a one-one session with me before you join in the regular sessions. I will provide the poles with a nominal charge, part of which will go to The British Heart Foundation. If you have nordic walking poles and want to use your own, I will just ask if you would give a small donation to the charity.
Once you get used to the Nordic Walking Technique you’ll find your walking gait and posture will improve. You’ll become much more aware of the way you’re walking. You may even start to walk better even without the poles!
“My aim is to help people, like myself, who have a family history of Heart Disease”
The small group sessions will be open to everyone. The aim will be for you to enjoy walking and feel the benefits to mind and body.
For more information please contact me:
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Why is Sleep Important in helping Back Pain?
When back pain affects you, you might despair of ever getting a good nights sleep. Not getting enough sleep or poor quality sleep can actually make you more sensitive to pain. It can be a vicious circle if back pain makes it harder to sleep and when you can’t sleep your back pain seems worse!
Here are a few tips which may help:
- Establish a good bedtime routine. Try to go to bed the same time each night.
- Avoid large meals late at night or eat early. Fight after dinner drowsiness. If you get sleepy, do an activity until it’s closer in time to go to bed.
- A warm bath before bed can be relaxing.
- Don’t have alcohol before bed. It may relax you initially but it impairs the quality of sleep.
- Don’t read or watch Television or use an iPad in bed. TV or devices that are backlit suppress melatonin and whatever you’re reading or watching may be more stimulating than relaxing! Listen to music or audio books instead.
- Try a few gentle stretches when you lie down in bed such as pulling your knees to your chest and holding for a few seconds.
- Start off in as comfortable a position as possible such as lying on your side in a foetal position with a pillow between your legs, or on your back with a pillow between your knees.
- Don’t sleep on your stomach. This may be a habit you’ve got into but keeping your back arched backwards often aggravates back pain. To break the habit, sleep in a T-shirt with a pocket and put a ball in the pocket. You’ll know about it if you roll onto your front in the night!
- Make sure the room is dark, try not to have any digital display light on an alarm clock.
- Avoid a lie in on a weekend, it may disturb your usual weekly sleep pattern. If you need to make up for a late night or lost sleep, opt for a day time nap to pay off your sleep debt. Limit it to 20-30 mins in the early afternoon.
Osteopathic soft tissue massage treatment can help ease some of the tensions in your back which may be preventing you from getting comfortable at night.