Cotham Chiropractic Clinic 0117 946 6200

Easy ways to avoid neck pain with your pillows.

Having a good night’s sleep is crucial to good health. The pillow you use should support your neck in as neutral a position as possible whether you’re on your side or your back. Modern contoured pillows are ideal as they will support you in either position. You need one which keeps your neck supported when you’re comfortable, so a bit of measurement, and trial and error is usually the way forward!

Posted: 17/06/2017
By: Ben

Lifting Well for Better Back Health

It may seem like Health & Safety gone mad but it’s very important to lift properly! It’s just not worth chancing it, as many back-pain-sufferers will tell you. In general, don’t attempt anything you think may be too heavy on your own (of course). Bend your knees and hips rather than your spine. Keep loads as close to your body as possible. Or ask somebody bigger and stronger!

Posted: 25/05/2017
By: Ben

Control Your Twisting!

It’s of vital importance that you maintain as neutral as possible a posture when bending and lifting. Any slight deviance from the ‘norm’ can place considerable stress on the spine and makes it FAR more likely that you’ll injure yourself. Always bend and lift in a controlled manner maintaining as much neutrality as possible.

Posted: 11/05/2017
By: Ben

Don't Be Sedentary!

A sedentary lifestyle is a recipe for poor health. A modern lifestyle can lead toward being chained to a desk and spending hours in traffic. It is vitally important that we all take the opportunity to walk and stretch regularly throughout the day. Make it a habit to leave your desk regularly!

Posted: 03/05/2017
By: Ben

Smoking and Chronic Lower Back Pain

While it may not seem immediately apparent, there is a link becoming more and more likely between being a smoker and suffering from chronic back pain. This is probably due to the reduction of the integrity of the tissues and the body’s ability to repair itself. We all know that it’s not a good idea to smoke, but this specific set of findings may just help to boost the desire to quit once and for all! Source

Posted: 13/04/2017
By: Ben

Drink Water!

Water is incredibly important to our health. Drink it every day- don't simply substitute it with soft drink or caffinated drinks!

Posted: 03/04/2017
By: Ben

Lift Evenly

Try to avoid having an assymmetrical load, or one that's too heavy. Try splitting the load or wearing a backpack. It'll reduce the strain on your spine!

Posted: 23/03/2017
By: Ben

Sun Exposure and Vitamin D

When it comes to sun exposure, it's important to take a moderate approach. Too much can damage our skin (and different skin colours will alter how much sun-time is too much), and too little may leave us deficient in vitamin D. As the summer's coming up, we must be sensible with our sun-loving!

Posted: 18/03/2017
By: Ben

Avoid Diet Drinks to Lose Weight!

Research has shown that people who drink diet soda in an attempt to reduce calorie-intake and lose weight are more likely to consume more calories from food that other dieters who don't. The bigger picture is important- there are no short-cuts to weight-loss! 

Posted: 20/02/2017
By: Ben


Our balance is key to keeping us upright, doing the things we love. As we age, our sense of balance can worsen unless we challenge it. Good and simple ways to do this include consistent, small exercises like stnading on one leg while you brush your teeth, and 'writing' the alphabet in the air with your foot while you sit (both lower- and upper-case). These simple things will keep your ankles working as well as possible, as you're training them to improve constantly throughout your lifetime.

Posted: 31/01/2017
By: Ben


Pilates is an exercise and stretching system improving body movement and stability. The rehabilitation part of the care provided at Cotham Chiropractic Clinic utilises many exercises taken from the Pilates system. It never hurts to do a bit of extra at home or in a class setting - your body will thank you!

Posted: 14/01/2017
By: Ben

Back to the New Year.... Gently

We’ve all probably gone overboard over the holiday season. Many of us are hitting the road or the gym in an effort to reverse some of the effects of over-indulging. The biggest thing to remember is to start slowly. If you go too hard to quickly, you’re more likely to injure yourself and then stop completely. If you run, start for 5-10 minutes only and see how you feel over the next 48 hours. Then you can incrementally increase your workload as your body gets used to it.

Posted: 03/01/2017
By: Ben

Don't Be Sedentary!

A sedentary lifestyle is a recipe for poor health. A modern lifestyle can lead toward being chained to a desk and spending hours in traffic. It is vitally important that we all take the opportunity to walk and stretch regularly throughout the day. Make it a habit to leave your desk regularly!

Posted: 28/12/2016
By: Ben

Eat a Healthy Diet.

Ensure that you nourish your body properly. Being deficient in certain minerals or vitamins will mean that your body doesn’t have the building blocks it needs to maintain proper bone mass and tissue health. Eat a balanced diet- as much fresh food as possible - don’t live on microwave meals!

Posted: 20/12/2016
By: Ben

Uncross Your Legs!

Whilst it can be comfortable for a period of time, crossing your legs as a habitual seated posture isn't recommended as it causes over-stretching of the pelvic joints over time. This can lead to dysfunction in the pelvis which can cause pelvic and lumbar pain. Try to sit in a balanced way with an even distribution of weight and save the leg-crossing for specific stretches!

Posted: 06/12/2016
By: Ben

Stretch Your Hamstrings!

Your hamstrings are the muscles at the back of your thighs that help flex the knees and extend the hips. In some people, this group can be very tight which restricts the pelvic movement - this in turn increases the stress on the lumbar spine which causes dysfunctional movement. There are researched links between the the length of the hamstring group and lower back pain. Stretch!!

Posted: 01/12/2016
By: Ben


When choosing a new mattress, there are a couple of things to keep in mind. The first is that a good quality foam, or a denser population of springs are crucial. The main idea is that every area of your body should have its own support- some parts sink lower than others and should all be held properly.


Most mattresses come in a range- some are softer and some more firm. Wherever in the spectrum you find the most comfortable, make sure you opt for the more firm end, rather than the softest.

Posted: 18/11/2016
By: Ben

Snack Well

If you find that you cannot get through the day without resorting to consuming a chocolate bar or two, or half a packet of biscuits, then you may need to rethink your strategy. There are many reasons why people may snack- hunger, boredom and habit are three biggies. A big factor in what you'll eat is convenience- make more healthy foods easily available. Try nuts and seeds instead of sweets- they'll fill you more effectively without the sugar high and inevitable drop. If you have to snack, be sure to do it sensibly!

Posted: 11/11/2016
By: Ben Quinton

Can Your Feet Touch The Floor?

It’s very important to sit comfortably, whether at work or at home or anywhere you are sedentary for long periods. If your feet don’t touch the floor, then the weight of your legs will pull the top of your pelvis forward (using the quad muscle group) which will increase and stress the lumbar curve. Always use a foot-rest or even just a stack of books to make sure that there’s no forward pulling.

Posted: 19/10/2016
By: Ben

Purple Vegetables

We all should be eating more vegetables and fruit. Something to not miss out on is the high antioxidant content of purple vegetables. They're good for us! They seem to have a restorative effect on the body and help with heart and liver health.

Posted: 15/07/2016
By: Ben Quinton

Obesity Forum Report

A new report this week has certainly got people arguing! The National Obesity Forum is essentially saying that it's too simple to say that 'Fat is the enemy'. A reduction in saturated fats is good, but shouldn't be replaced by simple carbohydrates. In a nutshell, the type and amount of food you eat is important, and should be balanced but low in sugars. Whole foods are best. Exercise is crucial to health generally, and simply switching to 'Diet' foods and drinks will not work in the long run. 

Posted: 23/05/2016
By: Ben

Stretch Regularly

It's very important to maintain flexibility- whilst it may not be useful to get your foot above your head, a basic level of general stretchiness is recommended. If certain muscle groups are particularly tight compared to others, it can give indications as to which areas of your body are working harder than others, which can lead to postural imbalances and future symptoms.


As with most things, little and often is usually key. Guidance, expecially at the start of a new series of stretches is highly recommended- there are plenty of wonderful flexibilty classes around to join!

Posted: 10/05/2016
By: Ben Quinton

Peanut Allergy Guideline Change

Parents have been afraid to expose babies to peanut products for years- recent research has altered current thinking by suggesting that early exposure is beneficial and significantly decreases the likelihood of someone developing an allergy. It makes for very interesting reading and is a paradigm-shift for a lot of parents. You can find the article here.

Posted: 14/04/2016
By: Ben Quinton

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