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My Blog


The Olympic Torch Visits North London on July 25th

Posted on July 20, 2012 at 4:45 AM Comments comments (3)

The Olympic Torch visits our North London neighbourhoods and ends up in Alexandra Palace close to Muswell Hill on July 25.
With the Olympics just around the corner, the Olympic Torch is due to make its way from Finchley, in the Borough of Barnet, to Alexandra Palace, near Muswell Hill on July 25.
People in different boroughs will dress in different colours while the torch travels through their area – and in Haringey the colour is white.

The Torch will pass through some well-known local areas around Muswell Hill Chiropractic Clinic including Finchley, Frien Barnet, Southgate, Palmers Green, Winchmore Hill, Edmonton, Tottenham,  Wood Green and Crouch End before winding its way through to Alexandra Palace. More than 4,000 people are expected to enjoy an Evening Celebration at Alexandra Palace to round off the day.

With such a great sporting event coming to London this summer, it may encourage more of us to include exercise in our daily lives. While the benefits of exercise are widely reported many of us struggle to find the time or sometimes the necessary motivation to do any.
If you’ve been struggling to get active, here are some tips for incorporating more activity into your daily life:
  • Choose activities you like and you can fit easily into your daily routine
  • Work out what time suits you best to exercise and commit to sticking to it
  • Exercise with family and friends to keep you motivated
  • Minimise the amount of time you are stationery during the day
The amount of activity you need to do each week depends on your age. Here’s a useful link to the NHS choices website which will help you work out what your optimum activity level needs to be.

Remember, if you have a particular condition, before you start any new exercises, always check with your medical doctor, chiropractor or other appropriate registered healthcare professional to make sure the exercises are right for you.

At Muswell Hill Chiropractic Clinic, North London we are dedicated to the Relief of Pain, the Restoration of Health and the Enhancement of Human Performance. If you are looking for a way to feel better and be your very best then we are here to help you.
Dylan Paydar at Muswell Hill Chiropractic Clinic
Committed to helping the health and well-being of people in North London
Including Muswell Hill, Finchley, Highgate and Southgate

Enjoy the long summer days

Posted on June 20, 2011 at 1:26 PM Comments comments (6)
Enjoy the long summer days

Dated: 1 June 2011

  • When sunbathing stand up and move around every twenty to thirty minutes; just stretch and shake out your limbs, to allow your muscles to relax. Using something like the Straighten Up UK (see below) exercises would be ideal. You can combine this with fresh applications of sun cream or taking a drink of water.
  • If sunbathing and catching up with the latest book club read, try not to lie on your tummy, with your back and neck arched back. Put the reading matter on the floor, so that you can view it over the edge of the sun bed with your head and neck in a more neutral position.. If lying on a sun-mat or towel, listen to an audio book instead!

*Straighten Up UK is a simple, three minute exercise routine devised by the British Chiropractic Association. This can be incorporated into your daily routine to help strengthen the spine and improve posture. The exercise routine can be viewed here

Arsenal, Bowes Park, Camden Town, Cockfosters, Crouch End, Crouch Hill, Dartmouth Park, Drayton Park, Stoud Green, Highgate, Archway, Frien Barnet, Bounds Green, East Finchley, North Finchley, Tottenham, Wood Green, Turnpike lane, Haringey, Harringay, Islington, Kentish Town, Tufnell Park, New Southgate, Southgate, Totteridge, Whetstone, Hampstead, Edmonton, Enfield, Harringay, Palmers Green, Winchmore Hill, Hampstead Garden Suburb, Hornsey, Alexandra Park, Alexandra Palace, N2, N3, N4, N5, N6, N7, N8, N9, N10, N11, N12, N13, N14, N15, N16, N17, N18, N19, N20, N21, N22

Keeping your Back Healthy Over the Bank Holiday Glut

Posted on April 19, 2011 at 11:00 AM Comments comments (22)
 April 2011


- ways to keep your back healthy during the bank holiday glut –

Many in London will be rejoicing this spring with a host of Bank Holidays to look forward to including Easter, the Royal Wedding and May Day all coming in quick succession and travel agents* are already reporting a surge in demand for breaks abroad. With Brits keen to maximise the additional free time, we all need to take heed to avoid the problems that long haul travelling can have on our backs and overall posture.

New market research** commissioned by the British Chiropractic Association reveals how these concentrated periods of extensive travelling could take their toll.   
The new research found that 49% of the people living in London are currently experiencing back pain, whilst 62% have suffered from back pain at some point in their lives. Add this to hours of travelling during the long bank holiday weekends and we are most definitely gearing toward being a ‘bent out of shape’ nation.

For, when it comes to travelling on planes, trains or by car, just under a third (30%) of people experience stiffness and,more worryingly, 26% of people admit to suffering from back pain.

It’s not just on planes, with their confined seating positions, where those travelling need to be careful about their posture. 56% of those surveyed said that they drove and the car is often the transport mode of choice for those travelling short, medium and even longer distances when visiting friends and relatives.  In order to enjoy a more comfortable journey, it is important to adopt a good driving position, particularly as 18% admit that driving has triggered their back pain.

Rishi Loatey from the British Chiropractic Association  comments: “With the back-to-back Bank Holidays this Spring, more people will be travelling which, inevitably, means longer periods of sitting down.  Our bodies are not designed to be still for long periods of time and this can pose a problem when travelling; the increase in stress on the back through uncomfortable seats, or cramped conditions can lead to back pain and poor posture”. 
As it is inevitable that most of us will be travelling during the Bank Holiday weekends ahead, make sure you are as prepared as possible and follow these simple pointers from the BCA (or clinic name here):
  • If you are flying, drink plenty of water and NOT alcohol during the flight as this will cause dehydration, which could aggravate muscle pain.
  • Whether travelling by plane, train or car - you will be restricted in your seat for most of the journey, but avoid stiffness by doing shoulder shrugs (hold shrug for five seconds repeat five time), buttock clenches (hold for 10 seconds and repeat three times) and foot circles (10 clockwise and 10 anti-clockwise).
  • If on a train or plane, try to stand up and move around every 20-40 minutes or, when you stop for a petrol/food break on a car journey, take the opportunity to just stretch and shake out your limbs to allow your muscles to relax.
  • Compensate for your prolonged time of inactivity during the journey by doing light exercise – just going for a brisk 20 minute walk once you have arrived at your destination will help
The extra leisure time might also mean that you host more get-togethers with friends and family this Spring. This removes the headache of travelling, but means that you might be sitting for long periods as you catch up on the latest news, watch TV or play computer games. Again, the problem of being inactive for too long can take its toll on the back. There are simple ways to overcome this though:
-          Active group games such as charades or Twister will keep you active and can be lots of fun!
-          Computer games such as those on the Nintendo Wii or X-Box Kinect are also designed to keep you moving.
-          Get involved in a five-a-side football match or touch rugby game in the local park.
Taking time to warm up is a good idea – these activities can be deceptively vigorous and you may strain cold or under-used muscle groups!
The British Chiropractic Association has a simple, three minute exercise routine called Straighten Up UK. This can be incorporated into your daily routine, whether at home or away and can help strengthen the spine and improve posture. The exercise routine is available to view on where there is also plenty of practical advice.

*Thomas Cook has put an extra 100,000 sunshine breaks on sale to meet demand, a third more than usual (March 2011)
**BCA research of 2,000 respondents carried out in January 2011 by

Mind Your Posture: Commuting

Posted on March 15, 2011 at 5:00 PM Comments comments (26)
Mind Your Posture: Commuting 

16 March 2011

Don’t let the daily grind wear you down

Hundreds and thousands of us do it each week, whether by train, car, bus, motorbike, cycle or foot and the daily commute can not only be an unwelcome source of stress but can also take its toll on our backs. According to consumer research by the British Chiropractic Association, almost a third of the working nation relies on public transport and the journey is not short of stress with 50% left fighting for seats and only occasionally or rarely sitting down. One in ten commuters never gets to sit down at all and one in three commuters (32%) are currently suffering from back pain So add stress, lack of comfort and lack of seats together and it’s a potential posture nightmare …. but standing tall could be the best way to travel; our increasingly sedentary lifestyles mean we spend most of our working day sitting down, so actually standing (as long as it is comfortably) is a good way to start and end the day.
  • If you mainly stand on your commute, make sure you wear comfortable shoes and loose clothing. Stand with your feet shoulder width apart and hold onto a rail comfortably, don’t over stretch.
  • If you do get a seat, relax when sitting into your chair, making sure you have your bottom against the seat back and your shoulder blades are touching the back rest of the chair. Avoid stiffness by doing shoulder shrugs, buttock clenches and foot circles.
In the BCA survey, driving came out top as the most common method of commuting, with over half of working Brits (55%) using a car to get to and from work. Commuting by car may be seen, by some, like the easy route, but driving remains a key trigger of back pain, contributing significantly to the length of time spent sitting inactive each day at both work and home. Sitting down can put twice as much pressure on the spine as standing up.
  • If driving (as we are all different shapes and sizes), make sure you adjust car seats, head rests and steering wheels to meet your individual requirements. This will not only improve your comfort in the car but also your safety.
It is not just the mode of transport used for the daily commute, other factors are contributing to poor transport posture, in particular the type of bag carried and its contents. Despite rucksacks being the most suitable form of bag, if worn correctly with both straps, fashion trends continue to dominate, with 58% of people in the survey choosing a bag with one handle which essentially loads the weight onto one side of the body.
  • Ideally use a rucksack, carry it on both shoulders and adjust the straps so that the bag is held close to your back.
  • If using a single strap bag, buy one with a longer strap, so you can wear it close to you with the strap over one shoulder and the brief case under the other arm but keep your shoulders relaxed.
  • If you use a ‘wheeled’ mini case, push it instead of pulling as this puts less strain on your back and make sure the handle extends long enough to prevent you from stooping.
  • Check the contents of your bag each day and only carry those items you need for the day ahead – it is surprising how many people carry unnecessary weight in their bags.
Other good advice for the daily commute:
  • If using a laptop, don’t sit in the same position for long periods, as you are looking down onto the screen with your head unsupported. Rest the laptop on a table, not on your lap, arms should be flat and your elbows level with the desk or table you are using.
  • Muscles and joints are designed for movement so, where possible, walk as it will help improve muscle tone, improve circulation and posture.

Are men being weighed down?

Posted on March 15, 2011 at 4:48 PM Comments comments (6)
Are men being weighed down?

Dated: 14 March 2011

- The British Chiropractic Association looks into what is weighing men down -

The man bag has been growing in popularity since the rise of the metrosexual male made famous by the likes of footballers like David Beckham, model David Gandy, or movie stars like Robert Downey Jr and Hugh Jackman.

As much as they are a functional fashion accessory, these bags could be doing harm to your back and shoulders, as men load them up with life’s daily essentials – from phones to books and computers.

With technology moving towards digital platforms, men need various ways of accessing the internet world – but this also means carrying more with them. Gone are the days when a man would leave his home with just his keys and wallet.

Tim Hutchful from the British Chiropractic Association comments: “Man Bags are now a necessity for many men during their daily lives, but they could cause back and shoulder pain from prolonged stress, this can also impact posture. The bags serve a purpose so we need to become more savvy in how we use them, whilst learning to read our bodies and know when we’re placing too much pressure on certain points.”
However, with new advice from the British Chiropractic Association, you can now stride forward without the man bag pain weighing you down:

If you carry an over-the-shoulder style bag, alternate between both shoulders so the weight and pressure is distributed equally between them. It is also advisable to keep the strap as short as possible. IIf you carry a laptop use a rucksack design laptop case, carry it on both shoulders and adjust the straps so that the bag is held close to your back

Stand comfortably when carrying your bag. Avoid long periods of being in one position, move around regularly and stretch and exercise your back muscles regularly
Ensure you take regular breaks so that you don’t tire yourself out too soon from fatigue

Don’t carry so many items in your bag all the time, only pack what you need  
The single, most important piece of advice f is to take a break from carrying your bag, and not to carry it from prolonged periods of time.

The BCA has also devised a simple three minute exercise routine called Straighten Up UK. This can be incorporated into our daily lives to help strengthen the spine and improve posture. The exercise routine is available to download from