# Reflex Spinal Health: Your Reading Chiropractor, Osteopath & Massage Therapy, RG4 7AA. > A passionate team of Chiropractors, Osteopaths and Massage Therapists in Caversham, Reading, Berkshire. Website: https://www.reflexspinalhealth.com Language: en-GB (UTF-8) Charset: UTF-8 Generated: 2026-10-23T11:22:17+00:00 --- # Detailed Content ## Posts ### Sciatica Treatment Options: From Massage Therapy to Spinal Decompression - **URL:** https://www.reflexspinalhealth.com/2026/06/03/sciatica-treatment-options/ - **Published:** 2026-06-03 - **Modified:** 2026-06-03 - **Author:** Reflex Spinal Health **Summary:** Explore the most effective sciatica treatment options, from massage therapy and chiropractic care to exercise rehabilitation and spinal decompression. Learn how to find lasting relief from sciatic nerve pain. **Content:** Sciatica is one of the most common causes of leg pain seen in our clinic. It can range from a mild ache in the buttock to severe, debilitating pain that shoots down the leg and into the foot. For some people, the symptoms come and go. For others, sciatica can significantly affect work, sleep, exercise, and overall quality of life. The good news is that there are a number of effective treatment options available. The best approach depends on the underlying cause of the sciatic nerve irritation and the severity of your symptoms. What Is Sciatica? Sciatica is not actually a diagnosis in itself. Rather, it describes symptoms caused by irritation or compression of the sciatic nerve. This large nerve originates in the lower back and travels through the buttock and down the back of each leg. Common symptoms include: Pain radiating from the lower back or buttock into the leg Tingling or pins and needles Numbness Muscle weakness Pain that worsens when sitting, coughing, or sneezing In many cases, sciatica is caused by a bulging or herniated disc in the lumbar spine. Other causes can include spinal stenosis, degenerative disc disease, arthritis, or muscular tension around the nerve. Massage Therapy Massage therapy is often one of the first treatments people consider when suffering from sciatica. It can be highly effective when muscle tension is contributing to nerve irritation. Tight muscles in the lower back, buttocks, and hips can place additional pressure on the sciatic nerve. Skilled soft tissue therapy can help reduce muscle spasm, improve circulation, and decrease pain levels. While massage may provide significant symptom relief, it does not directly address structural problems such as disc bulges or spinal degeneration. For this reason, it is often most effective when combined with other forms of treatment. Chiropractic and Osteopathic Care Chiropractic and osteopathic treatment aim to improve spinal mobility and function. Restricted joints in the lower back and pelvis can increase stress on surrounding tissues and contribute to sciatic symptoms. Treatment may include: Gentle spinal mobilisation Chiropractic adjustments Soft tissue techniques Postural advice Movement rehabilitation Many patients experience a reduction in pain and improved mobility when spinal mechanics are restored and inflammation begins to settle. Exercise Rehabilitation Exercise rehabilitation is one of the most important components of long-term recovery. A tailored exercise programme can help: Improve spinal stability Strengthen supporting muscles Improve posture Reduce the likelihood of future flare-ups Research consistently shows that appropriate exercise can be highly beneficial for many causes of sciatica. The key is ensuring exercises are specific to the individual and their diagnosis. Class 4 Laser Therapy Class 4 laser therapy is increasingly used to help reduce pain and inflammation associated with sciatica. High-powered laser treatment can stimulate cellular repair processes, improve circulation, and help calm irritated tissues. While it is not a standalone cure, many patients find it useful as part of a comprehensive treatment programme. Spinal Decompression (IDD Therapy) For patients whose sciatica is caused by a bulging disc, herniated disc, or degenerative… --- ### Introducing IDD Therapy at Reflex Spinal Health: A New Horizon for Back & Neck Pain Relief - **URL:** https://www.reflexspinalhealth.com/2025/09/22/introducing-idd-therapy-at-reflex-spinal-health-a-new-horizon-for-back-neck-pain-relief/ - **Published:** 2025-09-22 - **Modified:** 2025-09-22 - **Author:** Reflex Spinal Health **Summary:** Introducing Spinal Decompression and IDD Therapy at Reflex Spinal Health in Reading, Berkshire. Effective care for disc pain, **Content:** At Reflex Spinal Health in Reading, we believe in staying at the cutting-edge of non-surgical spinal care. That’s why we are thrilled to launch IDD Therapy® (Intervertebral Differential Dynamics) using the state-of-the-art Accu-SPINA® System. For anyone suffering from persistent back or neck pain—especially due to bulging or herniated discs, trapped nerves, or degenerative changes—this represents a significant advance in what non-invasive treatment can achieve. What is IDD Therapy? IDD Therapy at Reflex Spinal Health is more than just another spinal decompression option (VIDEO of the machine on our IDD Therapy website page). It is a computer-controlled, precision-guided treatment that targets specific spinal levels to relieve pressure on affected discs. Unlike general traction or manual therapies, IDD Therapy is designed to mobilise, decompress, and gradually restore disc health through carefully programmed protocols that include gentle distraction and movement. These protocols are developed by teams of neurosurgeons, orthopaedic specialists and rehabilitation professionals. Patients often see improvements in pain, flexibility, and function, including with conditions such as bulging/herniated discs, facet joint syndrome, chronic neck or lower back pain, sciatica, and degenerative disc disease. At Reflex Spinal Health, our IDD Therapy service is aimed at people who have tried standard conservative treatments (chiropractic, physiotherapy, osteopathy, corrective exercise) but still have persistent symptoms. Meet the Accu-SPINA® System What sets IDD Therapy apart—and why Reflex Spinal Health is excited to offer it—is the Accu-SPINA Our New Accu-Spina Spinal Decompression machine at Reflex Spinal Health System, the only device certified to deliver true IDD Therapy treatment. Some of its standout features: Precision targeting: The system can isolate individual spinal segments (such as lumbar or cervical) where the problem lies. That means more precise unloading of damaged discs and nerves. Advanced waveform & oscillation modes: The Accu-SPINA can deliver different waveforms—sinusoidal, triangular, square—and a patented oscillating secondary waveform. This oscillation helps mobilise adjacent soft tissues, reduces muscle spasm, encourages fluid exchange, and provides nutritional support for the discs. Computer-directed control & feedback: Every treatment is guided and monitored, ensuring the forces applied are correct, safe, and reproducible. This makes the therapy both safer and more effective. How Treatment Works & What to Expect at Reflex Spinal Health When you come in for IDD Therapy at Reflex Spinal Health: Assessment – We begin with a detailed evaluation: what your symptoms are, any imaging or scans you may have, plus a physical examination to identify which spinal levels are involved. Personalised treatment plan – Based on that assessment, we design a series of treatment sessions (often around 20 or more) using the Accu-SPINA machine at specific angles, pressures, and waveforms to best address your condition. Session experience – During a session, you’ll rest on the Accu-SPINA table while the machine gently applies distraction, oscillation and mobilisation. Many patients feel a stretch or relief of pressure, sometimes even after the first few treatments. However, some soreness or temporary discomfort isn’t unusual as your spine starts to adjust. Ongoing care – As the sessions progress, improvements in pain, movement, and posture are… --- ### Chiropractic vs Osteopathy: Understanding the Similarities and Strengths - **URL:** https://www.reflexspinalhealth.com/2025/07/23/chiropractic-vs-osteopathy-understanding-the-similarities-and-strengths/ - **Published:** 2025-07-23 - **Modified:** 2025-07-23 - **Author:** Reflex Spinal Health **Summary:** Choosing between chiropractic vs osteopathy? It doesn’t have to be an either-or decision at Reflex Spinal Health as we work as a team for you **Content:** When faced with back pain, neck stiffness, or joint discomfort, many people find themselves wondering whether to see a chiropractor or osteopath. At Reflex Spinal Health, our team of dedicated chiropractors, osteopaths, and massage therapists in Reading is here to help you navigate this choice, and we work as a team to achieve that goal. The question of chiropractic vs osteopathy often comes up, but rather than pitting these two practices against each other, let’s explore how they share a common goal: helping you feel your best through holistic, hands-on care. A Shared Foundation: Holistic Healing Both chiropractic and osteopathy are rooted in the belief that the body has an incredible ability to heal itself when properly aligned and supported. Chiropractors and osteopaths focus on the musculoskeletal system—comprising your bones, muscles, and joints—to address pain and enhance overall health. Whether you’re visiting a Reading chiropractor or a Reading osteopath, you’ll find practitioners who take time to understand your unique needs, often using manual techniques to restore balance and mobility. The similarities between these disciplines are striking. Both emphasises non-invasive, drug-free approaches to health, aiming to enhance the body’s natural functions. A 2017 study published in the Journal of Manipulative and Physiological Therapeutics found that both chiropractic and osteopathic manipulations are effective for managing lower back pain, with patients reporting significant relief after treatment (Licciardone et al., 2017). This overlap highlights how both practices can offer meaningful solutions for common ailments. Chiropractic: Precision and Alignment Chiropractic care, often associated with spinal adjustments, focuses on optimising the alignment of the spine and joints to improve nervous system function. A Reading chiropractor at Reflex Spinal Health might use targeted adjustments to correct misalignments (known as subluxations) that could be causing pain or restricting movement. These adjustments are often quick, precise movements designed to restore joint mobility and alleviate discomfort. Chiropractors also incorporate soft tissue techniques, lifestyle advice, and exercises to support long-term wellness. For example, if you’re dealing with tension headaches from poor posture, a chiropractor might adjust your cervical spine and recommend ergonomic changes to your workspace. The goal is to address the root cause of your symptoms, not just mask them. Osteopathy: A Whole-Body Approach Osteopathy takes a similarly hands-on approach but often emphasises the body as an interconnected system. A Reading osteopath might focus on how your muscles, joints, and even organs work together, using techniques such as soft tissue manipulation, stretching, and gentle joint mobilisation. Osteopaths often spend more time on longer, flowing movements to improve circulation, release tension, and enhance the body’s overall harmony. For instance, if you’re experiencing shoulder pain, an osteopath might assess not just your shoulder but also your spine, hips, and even your breathing patterns to identify underlying imbalances. A 2019 study in Complementary Therapies in Medicine showed that osteopathic manipulative treatment can reduce chronic pain and improve mobility, particularly for conditions like neck pain and arthritis (Reinharz et al., 2019). Chiropractic vs Osteopathy: Which Should You Choose? The question whether to see a… --- ### Discover the Power of Osteopathy with our Reading Osteopaths - **URL:** https://www.reflexspinalhealth.com/2025/07/16/discover-the-power-of-osteopathy-with-our-reading-osteopaths/ - **Published:** 2025-07-16 - **Modified:** 2025-07-16 - **Author:** Reflex Spinal Health **Summary:** Osteopathy is a safe, gentle way to manage back pain, headaches, neck pain, and arthritis. Visit our Reflex Spinal Health Reading Osteopaths. **Content:** If you’re struggling with back pain, headaches, neck stiffness, or arthritis, osteopathy could be the gentle, natural solution you’ve been searching for, write Reading Osteopaths Rob Bryson & Seb Murtagh. At Reflex Spinal Health our Reading Osteopaths take a hands-on, whole-body approach to help you feel better and move more freely. Our friendly team in Reading crafts personalised treatment plans to tackle pain at its source, without relying on drugs or invasive procedures. Let’s explore how an Osteopath in Reading can transform your health, with research to back it up. Soothing Back Pain with Osteopathy Back pain can stop you in your tracks, whether it’s a sudden twinge or a nagging ache that won’t quit. Osteopathy gets to the heart of the issue—think tight muscles, stiff joints, or slouchy posture. A 2013 study in The Spine Journal found that osteopathic manipulative treatment (OMT) worked wonders for chronic lower back pain, outperforming standard care (Licciardone et al., 2013). Our Reading osteopaths use techniques including soft tissue massage and spinal adjustments to ease tension and restore balance, helping you get back to your daily routine. An Osteopath in Reading doesn’t just stop at treatment! We’ll give you tailored exercises and practical tips to keep pain from creeping back, setting you up for long-term relief. Kicking Headaches to the Curb Headaches, especially tension or neck-related ones, can make life miserable. Osteopathy zeroes in on the musculoskeletal culprits, like tight necks or clenched jaws. A 2017 study in The Journal of Headache and Pain showed that osteopathic treatment cut down the frequency and intensity of tension-type headaches by sorting out neck issues (Cerritelli et al., 2017). At Reflex Spinal Health, we use gentle cranial and spinal techniques to melt away tension and boost blood flow, meaning fewer headaches and less need for painkillers. If you’re looking for an Osteopath in Reading, our clinic offers expert care to tackle headache triggers, helping you feel more relaxed and in control. Neck Pain? Osteopathy’s Got Your Back (and Neck) Neck pain—whether from hunching over a desk, stress, or an old injury—can be a real pain in the… well, neck. Osteopathy offers a targeted fix. A 2014 study in Manual Therapy found that osteopathic treatments improved neck pain and mobility better than placebo methods (Schwerla et al., 2014). Using techniques like joint mobilisation and myofascial release, we loosen things up and get you moving freely again. Our Reading Osteopaths take a big-picture approach, checking your spine, shoulders, and posture to create a plan just for you. With an osteopath in Reading, you’ll tackle neck pain head-on, boosting comfort and warding off future issues. Easing Arthritis the Osteopathic Way Arthritis, whether it’s osteoarthritis or rheumatoid, brings joint pain and stiffness that can slow you down. Osteopathy complements medical care by improving joint movement and easing discomfort. A 2018 study in Clinical Rheumatology showed that osteopathic treatment helped reduce pain and improve function in people with knee osteoarthritis (Rees et al., 2018). Gentle joint stretches and mobilisation boost circulation and… --- ### 5 Research-Backed Reasons to See a Chiropractor Near Me - **URL:** https://www.reflexspinalhealth.com/2025/07/11/reasons-to-see-a-chiropractor-near-me/ - **Published:** 2025-07-11 - **Modified:** 2025-07-11 - **Author:** Reflex Spinal Health **Summary:** 5 evidence-based reasons to visit a chiropractor near me for back pain, headaches, and better mobility, at Reflex Spinal Health in Reading. **Content:** Model of Lumbar Spine When you’re typing “chiropractor near me” into your search bar, you’re probably looking for real solutions to pain or a way to feel better overall, writes Reading Chiropractor Andy Green. At Reflex Spinal Health, we get it—choosing a healthcare provider is personal. That’s why we’re sharing five solid, research-supported reasons why visiting your local Reading chiropractor could be a game-changer for your health. 1. Say Goodbye to Back and Neck Pain If back or neck pain is making your days miserable, chiropractic care can offer real relief. I’ve seen first-hand how a few targeted adjustments can ease that nagging ache. A 2017 study in the Journal of the American Medical Association backs this up, showing that spinal manipulation—a key chiropractic technique—helps reduce pain and improves function for those suffering from acute low back pain (Paige et al., 2017). At Reflex Spinal Health, we focus on aligning your spine to ease discomfort naturally, no pills needed. 2. Move Freely Again Ever feel like your joints are stuck, or you’re just not as flexible as you used to be? Chiropractic adjustments can loosen things up. A 2020 study in the Journal of Manipulative and Physiological Therapeutics found that patients saw better range of motion after chiropractic care (Fernandez et al., 2020). Whether you’re chasing your kids or hitting the gym, a chiropractor near you can help you move with ease and confidence. 3. Tackle Headaches Without Medicine Headaches, especially migraines, can ruin your day. I’ve had patients tell me they’re amazed at how chiropractic care cuts down their headache frequency. A 2011 study in The Journal of Headache and Pain found that spinal adjustments reduced migraine intensity for many people (Chaibi et al., 2011). By fixing spinal misalignments, a chiropractor can often take the edge off tension headaches. Ready to try it? Reflex Spinal Health is just a search away. 4. Manage Chronic Pain Holistically Living with chronic pain is exhausting, and popping painkillers isn’t always the answer. Chiropractic care digs deeper, addressing common issues like poor posture or misaligned joints. A 2018 analysis in Pain Medicine showed that spinal manipulation (as carried out by Chiropractors and Osteopaths) can significantly reduce chronic low back pain (Rubinstein et al., 2018). At our Reading Spinal Health clinic, we create a specific plan to help you manage pain and feel more like yourself again. 5. Boost Your Overall Health Chiropractic care isn’t just about fixing what hurts—it’s about keeping your body in the best functional shape. Regular adjustments can support your nervous system and even help with stress. A 2019 study in Scientific Reports suggested that spinal manipulation might positively affect nervous system function (Wirth et al., 2019). Visiting a chiropractor near you, like our team at Reflex Spinal Health, is like giving your body a tune-up to prevent issues down the road. Why Reflex Spinal Health? If you’re searching “chiropractor near me” in Reading, UK, Reflex Spinal Health is here for you. Our passionate team are focussed on helping you… --- ### Photobiostimulation (Class 4 Laser Therapy) for Peripheral Neuropathy Treatment - **URL:** https://www.reflexspinalhealth.com/2025/06/22/photobiostimulation-class-4-laser-therapy-for-peripheral-neuropathy-treatment/ - **Published:** 2025-06-22 - **Modified:** 2025-06-22 - **Author:** Reflex Spinal Health **Summary:** Effective peripheral neuropathy treatment with Class 4 laser therapy, photobiostimulation, K-Laser therapy Reading Berkshire **Content:** Reading Chiropractor Andy Green I’ve seen so many people struggling with peripheral neuropathy, including my own Mum—the kind of nerve pain that hits hard in your hands and feet, leaving you with numbness or that annoying tingling, writes Reading Chiropractor Andy Green. It’s tough, especially as we get older, and the usual treatments don’t always cut it. That’s why I’m excited about what we’re doing at Reflex Spinal Health in Reading with our K-Laser. It’s this Class 4 laser therapy—photobiostimulation, they call it—and it’s been a game-changer for some of our patients. Laser Therapy for Peripheral Neuropathy The way it works is pretty cool. This light penetrates deeply into your tissues, triggering cellular activity. It boosts Andy Green & his Mum, Carol something called ATP, which helps your nerves heal, and reduces inflammation. I’ve noticed it really gets the blood flowing and eases that oxidative stress that messes with neuropathy. With our K-Laser, we can target those problem areas directly, and patients have told me they feel less pain and a bit more life in their hands and feet after a few sessions. Just ask my Mum!  We have treated both her hands which were feeling cold and numb.  She was struggling to feel things and day to day tasks like opening food packets, or getting dressed were getting harder and harder to manage.  Mum now says that one of her hands is now about 80% better, while the other has improved by about 50%.  Whilst not a total resolution this has been a significant improvement in her condition and her activities of daily life. How does it Work? From what I’ve seen, the K-Laser therapy isn’t just about masking the pain. It appears to help repair damaged nerves by stimulating growth factors and promoting better circulation. I love that it’s a natural option—no pills with weird side effects here. We tailor each session to fit the individual, which makes it feel personal, not like a one-size-fits-all approach. It’s safe too, which I always stress to our patients. The sessions are short—maybe 10-15 minutes—and you’re good to go right after. Sure, we need more further studies to back it all up, but the feedback I’ve gotten here at the clinic is very encouraging. There is a growing body of research demonstrating evidence of the effects of therapeutic laser on a range of conditions including peripheral neuropathy. People say it’s lifted their spirits and made daily life easier. Do you have Peripheral Neuropathy? If you’re dealing with neuropathy, I’d say give our K-Laser therapy a shot at Reflex Spinal Health. It’s a modern peripheral neuropathy treatment, and a way to find some relief and get back to enjoying life. Pop in or give us a call—I’d love to chat about how this peripheral neuropathy treatment could work for you. We’re all about helping you feel better, and this might just be the ticket. I believe this approach is part of a broader shift toward gentler treatments, and I’m proud that we’re… --- ### The Benefits of Sports Massage for Active People in Reading - **URL:** https://www.reflexspinalhealth.com/2025/06/17/benefits-of-sports-massage-for-in-reading/ - **Published:** 2025-06-17 - **Modified:** 2025-06-17 - **Author:** Reflex Spinal Health **Summary:** Four benefits of sports massage in Reading \| Massage in Reading \| Massage Caversham \| Types of soft tissue therapy at Reflex Spinal Health. **Content:** Patient receiving sports massage at Reflex Spinal Health Whether you’re a weekend runner in Caversham or a dedicated athlete training along the River Thames, staying active in Reading can take a toll on your body. At Reflex Spinal Health, we offer sports massage in Reading to help you recover more quickly, perform at your best, and feel your best. If you’re searching for a sports massage near me, our expert therapists in Caversham provide personalised care to support your active lifestyle. Here are the key benefits of massage for sports injuries, backed by research, to keep you moving pain-free. Faster Muscle Recovery Intense workouts or sports can leave muscles sore and fatigued. Sports massage in Reading at Reflex Spinal Health uses targeted techniques to reduce muscle tension and promote recovery. A 2018 study in the Journal of Sports Medicine found that a sport massage significantly reduces delayed-onset muscle soreness (DOMS) and improves recovery time after exercise. By increasing blood flow to tired muscles, our massage Caversham services help you bounce back quicker, whether you’re training for a marathon or playing football in Prospect Park. Improved Flexibility and Range of Motion Tight muscles can limit your performance and increase your risk of injury. Our sports massage near me at Reflex Spinal Health incorporates stretching and deep tissue techniques to enhance flexibility. Research from the Journal of Athletic Training (2017) shows that massage therapy improves joint range of motion and reduces muscle stiffness. For Reading’s cyclists or tennis players, this means smoother movements and better performance on the court or trail, with tailored massage in Reading to meet your needs. Injury Prevention from Sports Massage Preventing injuries is crucial for maintaining an active lifestyle. Soft tissue therapy for sporting injuries helps identify and address Trigger point therapy tight spots or imbalances before they become serious issues. A 2020 study in Physical Therapy in Sport found that regular massage reduces the risk of sports-related injuries by improving muscle elasticity and reducing tension. At our Caversham clinic, our therapists work with you to create a plan that keeps injuries at bay, making massage Caversham a vital part of your training routine. Pain Relief and Stress Reduction Sporting massage isn’t just for physical recovery—it also eases pain and stress. Whether it’s tightness from a long run or stress from a busy week, massage in Reading at Reflex Spinal Health provides relief. A 2016 study in Pain Medicine showed that massage therapy reduces chronic pain and promotes relaxation by lowering cortisol levels. Our calming Caversham clinic offers a welcoming space to unwind, helping you feel refreshed and ready to tackle your next challenge. Why Choose Reflex Spinal Health for Sports Massage? Located at 17 Church Road, Caversham, RG4 7AA, Reflex Spinal Health is your go-to for sports massage near me. Our skilled therapists tailor each session to your goals, whether you’re recovering from a 5K or preparing for a triathlon. Book your therapeutic massage in Reading today by calling 0118 946 2100 or visiting www.reflexspinalhealth.com. Discover… --- ### 5 Ways Reading Chiropractor Can Relieve Your Back Pain - **URL:** https://www.reflexspinalhealth.com/2025/06/04/5-ways-reading-chiropractor-can-relieve-your-back-pain/ - **Published:** 2025-06-04 - **Modified:** 2025-06-04 - **Author:** Reflex Spinal Health **Summary:** Reading Chiropractor \| Back Pain Relief Reading \| 5 way a Reading Chiropractic can relieve your back pain \| Reflex Spinal Health **Content:** Reading Chiropractor Andy Green Reflex Spinal Health Reading Berkshire Living with back pain can feel like a constant battle, affecting everything from your daily commute in Reading to enjoying a stroll along the River Thames, writes Reading Chiropractor Andy Green. At Reflex Spinal Health in Caversham, our experienced team of chiropractors is dedicated to helping you find lasting Back Pain Relief Reading through personalised, evidence-based care. As your trusted Reading Chiropractor, we use proven techniques to address the root causes of back pain. Here are five ways we can help you reclaim a pain-free life, backed by medical research and our commitment to spinal health. 1. Spinal Adjustments for Targeted Pain Relief Chiropractic spinal adjustments are a cornerstone of our approach at Reflex Spinal Health. By gently realigning the spine, we reduce pressure on nerves and improve joint mobility. A 2017 study published in the Journal of the American Medical Association found that spinal manipulative therapy significantly reduces lower back pain intensity and improves function in patients with acute pain. As your Reading Chiropractor, we tailor adjustments to your specific condition, whether it’s due to poor posture from long hours at a desk or a sudden injury from a weekend hike in the Chiltern Hills. 2. Posture Correction to Prevent Recurrence Poor posture is a frequent cause of back pain, especially for those working from home in Reading or South Oxfordshire. Our team, certified by the American Posture Institute, uses advanced assessments to identify and correct posture issues. Research from the Spine Journal (2018) shows that posture correction can reduce chronic lower back pain by improving spinal alignment and muscle balance. We provide customised exercises and ergonomic advice to ensure Back Pain Relief Reading lasts, helping you sit, stand, and move with confidence. 3. Soft Tissue Therapy for Muscle Tension Muscle tension often exacerbates back pain, creating a cycle of discomfort. At Reflex Spinal Health, our Reading Chiropractor team incorporates massage therapy and soft tissue techniques to release tight muscles and improve blood flow. A 2011 study in Annals of Internal Medicine demonstrated that massage therapy provides significant relief for chronic low back pain, with benefits lasting up to six months. Whether you’re dealing with tightness from stress or a sports injury, our therapeutic massages target problem areas to enhance your recovery. 4. K-Laser Therapy for Advanced Healing For persistent or severe back pain, we offer K-Laser therapy, a cutting-edge treatment that promotes tissue repair and reduces inflammation. This non-invasive therapy uses specific wavelengths of light to stimulate cellular healing. A 2019 study in Lasers in Medical Science found that low-level laser therapy effectively reduces chronic back pain and improves function. At our Caversham clinic, K-Laser therapy is a game-changer for patients seeking Back Pain Relief Reading without medication or surgery. 5. Personalised Rehabilitation Programs Long-term relief requires addressing the underlying causes of back pain. Our Reading Chiropractor team designs personalised spinal rehabilitation programs, including exercises to strengthen core muscles and improve flexibility. A 2023 review in Annals of Physical… --- ### Massage Therapy and Energy - **URL:** https://www.reflexspinalhealth.com/2024/11/25/massage-therapy-and-energy/ - **Published:** 2024-11-25 - **Modified:** 2024-11-25 - **Author:** Reflex Spinal Health **Summary:** Massage therapy and energy: energy refers to the bodies vital "life force" and linked to physical, emotional & spiritual health **Content:** Understanding Massage Therapy and Energy In the context of massage therapy, “energy” refers to the vital life force believed to flow through the body. This is known as “qi” in Traditional Chinese Medicine (TCM) and “prana” in Ayurvedic traditions. These energy systems are thought to govern physical, emotional, and spiritual health. Practitioners of energy-based massage techniques aim to balance or enhance this flow to support overall well-being. Types of Energy-Based Massage Therapies Acupressure: Rooted in TCM, acupressure involves applying physical pressure to specific points on the body, known as acupoints, to clear blockages in energy meridians. This technique is used to manage various conditions, including nausea, lower back pain, and tension headaches. Shiatsu: Originating from Japan, shiatsu translates to “finger pressure.” This modality utilises finger and palm pressure, stretches, and other techniques to influence the body’s energy flow, aiming to alleviate stress and promote healing. Thai Massage: Combining elements of yoga, acupressure, and reflexology, traditional Thai massage focuses on energy lines called “sen.” Practitioners use stretching and deep pressure to stimulate these pathways, enhancing energy circulation and flexibility. Lomilomi Massage: A traditional Hawaiian practice, lomilomi means “to knead” and involves rhythmic, flowing strokes intended to facilitate physical and energetic healing. It is often integrated with spiritual practices, emphasising the interconnectedness of body, mind, and spirit. Mechanisms of Energy Influence While the concept of massage therapy and energy is integral to various traditional practices, scientific explanations often focus on physiological mechanisms. For instance, certain massage techniques may stimulate the parasympathetic nervous system, leading to relaxation and reduced stress. Additionally, massage can increase blood and lymphatic circulation, which may contribute to a sense of increased vitality. Contemporary Perspectives The integration of energy concepts in massage therapy varies among practitioners. Some adhere strictly to traditional methods, while others incorporate modern understandings of anatomy and physiology. Despite differing viewpoints, many clients report benefits from energy-based massage therapies.  These may include reduced anxiety, improved mood, and a heightened sense of well-being. Conclusion Massage therapy’s exploration of the body’s energy systems reflects a holistic approach to health. The effects of physical touch intertwines with the subtle dynamics of energy flow. Whether through acupressure, shiatsu, Thai massage, or lomilomi, these practices offer pathways to balance and rejuvenation, honouring traditions that view health as a harmonious interplay of body, mind, and spirit. At Reflex Spinal Health our team of massage therapists use various soft tissue therapy techniques to complement our chiropractic and osteopathic treatments. All of our practitioners train together weekly to ensure that we can offer you a specific approach, tailored to your personal needs. Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new window) Facebook --- ### Vitamin D - Bottled Sunshine - **URL:** https://www.reflexspinalhealth.com/2024/09/19/vitamin-d-bottled-sunshine/ - **Published:** 2024-09-19 - **Modified:** 2024-09-19 - **Author:** Reflex Spinal Health **Summary:** Over half (57%) of UK adults are not getting their optimal amounts of vitamin D - Bottle Sunshine, crucial for a healthy life **Content:** Over half (57%) of UK adults are not getting their optimal amounts of vitamin D (1) Vitamin D is crucial for many aspects of a healthy life, yet many of us have no idea if we’re getting enough, writes Navita Doshi (qualifying as a Nutritional Therapist), and team member at Reflex Spinal Health.  Read on to find out what vitamin D is, how to get it, why it’s so important, the potential signs of low Vit D, and how much you need. What is Vitamin D? Vitamin D – Bottled Sunshine Vit D is a fat-soluble vitamin that comes in different forms. The 2 main forms are D3 and D2 – both are inactive. Vitamin D needs to be in its active form called calcitriol for our bodies to use it.(2) Where to find Vitamin D? Sunlight: Exposing your skin to the sun is the easiest and most natural way to top up your Vit D.  When our skin absorbs ultraviolet-B (UVB) radiation from the sun, cholesterol in the skin is converted to the inactive pre-vitamin D which requires further changes within the body to become active (Figure 1).(3) The British Skin Foundation, recommends limited skin exposure without sun protection to minimise the risk of sunburn and skin cancer: (4) Lighter skin – 10-15 minutes between April and September  Darker skin – 25-40 minutes is recommended. Figure 1: How we get Vitamin D from the sun Food and supplements:(5) Foods sourced from animals e.g. salmon, sardines, mackerel, egg yolks, contain the most in the form of inactive vitamin D3. Plant-based foods such as mushrooms contain the inactive vitamin D2. Inactive vitamin D can also be found in fortified foods such as milk, cereals, and shop-bought supplements. Vitamin D supplementation Supplementation is important, especially for those at increased risk of deficiency e.g.: (6) The elderly Infants Pregnant women Overweight Darker skin Those with reduced exposure to sunlight (indoor living, clothing) Those that cannot absorb nutrients properly e.g. coeliacs, Crohn disease Those with certain genetics. (7) 1 large egg  contains approx. 44 IU (International Units) vitamin D3.  NHS recommends taking 400 IU vitamin D per day.  (8) You therefore would need to eat about 9 eggs/day to get your daily dose of vitamin D, which is why supplementation is recommended Always consult your healthcare practitioner before taking vitamin D supplements as too much can be toxic.  You cannot overdose on natural sources of vitamin D from the sun or foods. Other nutrients are needed to make active Vitamin D Inactive D3 or D2 is converted to its active form by undergoing a 2-step conversion process, first within our livers and then our kidneys using various enzymes and other nutrients such as magnesium and vitamin B5.(9)  Finally, the active (usable) Vit D is now called calcitriol and is released from our kidneys into our blood, ready to be transported throughout our body (Figure 1). (3) Signs/symptoms of Vitamin D deficiency include:(10) Rickets in the developing bones of children Osteomalacia (‘soft bones’) in adults… --- ### 5 Sports Massage Techniques That Could Help You! - **URL:** https://www.reflexspinalhealth.com/2024/05/31/5-sports-massage-techniques-that-could-help-you/ - **Published:** 2024-05-31 - **Modified:** 2024-05-31 - **Author:** Reflex Spinal Health **Summary:** 5 sports massage techniques that could help relieve your tension headaches, joint and muscle injuries, poor posture, neck, or spine issues **Content:** Tonia Green, Massage Therapist Unfortunately, very few of us are able to use our bodies correctly, writes Reading Massage Therapist Tonia Green. The problems occur when tissues become imbalanced and start to cause inefficient movement patterns, caused by poor technique, overuse or tissue injury. If left these can lead to tension headaches, joint and muscle injuries, poor posture, neck, and spine issues etc.​ There are a few different techniques that a sports massage can use to aid these issues. Here are 5 sports massage techniques, used by the massage therapists at Reflex Spinal Health, that could help you! 1: SOFT TISSUE RELEASE (active): Soft tissue release targets specific areas of tension within an individual muscle, focusing on adhesion to relieve muscular tension and pain. Soft tissue release can be performed at Reflex Spinal Health by our massage therapists, chiropractors and osteopaths. THE GOAL OF SOFT TISSUE TECHNIQUE: Breaks down or reduces adhesions. Improves range of motion. Lengthens muscles. Decreases pain. Restores function. 2: SOFT TISSUE RELEASE (passive): sports massage techniques The muscle is place in a shorted position, Pressure is added to restrict the tissue, maintaining pressure the joint closest to the area is moved. Some of the Benefit of Soft Tissue Massage: Reduces inflammation. Improve range of motion and flexibility. Reduces endorphins Decreases muscle spasms and cramps. Improves oxygen flow. Decreases blood pressure. Increases haemoglobin production. Enhancement in athletic performance. 3: CONNECTIVE TISSUE MASSAGE: Differs from many other techniques because it treats the body as a whole rather than focussing on specific areas. Connective tissue or superficial fascia lies beneath the skin and covers the entire body. If you can imagine wearing a morph suit which is too small. In order to stand up or make any movements a great deal of effort would be required, placing large stresses on other areas, not necessarily the site of the actual problem. Some of the benefits of connective tissue therapy: Improvement in autonomic nervous system functions. Increase in blood circulation, muscle relaxation. Decrease in pain and increase in mobility. 4: TRIGGER POINTS: Trigger point involves treating points in the muscle to relieve tension. Trigger pointing increases temperature and blood flow through the muscles promoting relaxation. When muscles are relaxed, they can be restored to its full length. Trigger pointing helps restore movement and increase flexibility in the muscles. The massage sometimes uses their thumb or a small tool to really pin point the area.  5: MUSCLE ENERGY TECHNIQUES: These techniques are a form of assisted stretching. They are made up of post-isometric relaxation (PIR) and reciprocal inhibition (RI). Sports massage techniques such as PIR target the muscle, finding limit of stretch easing off 20% & contracting against the massage therapist, the guest then relaxes the contracted muscle, and the massage therapist can increase the stretch. This process is repeated several times. RI targets the antagonistic muscle, the guest contracts the muscle while the massage therapist supports the client and then relaxes, the client increases the stretch themselves while relaxed. Each Massage… --- ### Chiropractic Care for Kids : 'A gentle approach to growing strong' - **URL:** https://www.reflexspinalhealth.com/2024/04/26/chiropractic-care-for-kids/ - **Published:** 2024-04-26 - **Modified:** 2024-04-26 - **Author:** Reflex Spinal Health **Summary:** Chiropractic Care for Kids : A gentle approach to growing strong and healthy during Infancy, as young children and teenagers. **Content:** I have clear memories of, as a child, being dragged from appointment to appointment in the summer holidays as part of our yearly maintenance, writes Reading Chiropractor Beccy Norman. The opticians, the dentist, haircuts, new school shoes etc. I’m sure I’m not alone in these memories! What I find interesting, is that we often don’t think of children’s bodies when it comes to this regular maintenance. Yet, especially during childhood there are so many changes and stresses the body is going through, this is absolutely the right time to hold a strong focus on the maintenance of their musculoskeletal system, and this is where chiropractic care for kids can play its part. I am often asked by patients “when is the best time in your life to receive chiropractic care”? Obviously, my answer is throughout life. However, if I were to pick one particular time it would be during pregnancy. This is due to all the changes your body is going through at this time (read my other pregnancy blog on this!) and the fact that that body is also growing another tiny human that we need to take care of.  However, as we all know prevention is always the best route to go down with your health. Approximately 1/3 of adults worldwide have a chronic musculoskeletal issue. Therefore, surely seeing children before issues arise is always a good idea? Chiropractic Care for Kids If we divide childhood in to three sections: Infancy, children and teenagers we can look at what key areas may need our help as chiropractors and why. Chiropractic Care During Infancy Of course, all babies are perfect. However, the birthing process is far from perfect! Either during pregnancy with things such as intra-uterine constraint or during a traumatic birthing process, musculoskeletal imbalances can occur. In the 2022 National maternity and Perinatal audit it was found that 23% of women had instrumental assisted births. 23% had c-sections. Sometimes, this is just unavoidable. However, these interventions can cause huge strain on the infant musculoskeletal system, particularly to the neck and jaw area with forceps. This can present itself as excessive crying (due to headache), discomfort lying on their back and difficulty feeding. Up to 10% of babies are born with a tongue tie. This is often picked up due to difficulties with latch when breast feeding. This can cause compensations to occur in the neck and jaw of the baby and cause discomfort. Once the tongue tie is cut it is often recommended to seek help with loosening off these structures. A great starting point is getting your child checked over by a qualified chiropractor within their first month of birth where they will be able to identify if any of these issues are present. As infants grow, I always suggest it is a good idea to get your child checked as they reach each movement milestone. The first being sitting unaided, then crawling, then walking and running. This is particularly important if you feel that there is… --- ### Marathon Running Month: Understand, Treat and Prevent Running Injuries - **URL:** https://www.reflexspinalhealth.com/2024/03/24/marathon-running-month-understand-treat-and-prevent-running-injuries/ - **Published:** 2024-03-24 - **Modified:** 2024-03-24 - **Author:** Reflex Spinal Health **Summary:** Its Marathon running month: the most common running injuries, how to treat them and how to avoid them and other sports injuries. **Content:** Reading Chiropractor Toby Roberts-Moore at Reflex Spinal Health April is traditionally considered by many to be Marathon running month! Since so many of our guests here at Reflex Spinal Health have been undertaking vigorous training plans for the past few weeks and months, we thought it was an ample opportunity to discuss some of the most common running injuries, how to treat them and how to avoid them. Written by Reading Chiropractor Toby Roberts-Moore. Common Marathon Running Injuries Runner’s Knee – Otherwise known as patellofemoral pain syndrome, is a very common overuse injury in runners, often caused by improper running technique and muscular imbalances. It presents as pain around or underneath the knee cap, and can be exacerbated by going up or down the stairs, running, and squatting. (Smith, B.E. Et al, 2018). Iliotibial Band Syndrome – One of the conditions that comes under the ‘Runner’s knee’ umbrella. The most common cause of pain on the outside of the knee, Iliotibial band syndrome (ITB Syndrome) is an overuse injury of the IT band moving over the outside of the knee. The pain usually presents at the end of exercise, however if left untreated, can cause the symptoms to be present at the beginning also. (Smith, B.E. et al, 2018). Team Reflex’s Rob Bryson at London Marathon Shin Splints – Often seen during or after exercises that involve repetitive movements (Running!), it presents as pain on the front of the shin or just above the ankle. You are especially at risk of shin splits if you have flat feet or high arches, suddenly increase the frequency and intensity of training, and if you run on hard or uneven surfaces. Achilles Tendinitis – Your Achilles tendon is the largest and strongest tendon in the body, it connects your heel bone to the calf muscle. When the tendon gets repeatedly irritated it can become inflamed, which in turn leads to pain. Up to 6% of the population suffer from Achilles tendon pathology in their lifetime, but this can often be much higher in runners and dancers. (Maffulli, N. et al 2019). Plantar Fasciitis – occurring in 8-10% of regular runners, plantar fasciitis is a condition where there is regular and consistent pain in the fascia on the base of the foot. Plantar fasciitis occurs as a result of repetitive microtraumas to the base of the foot, which causes degeneration in the plantar fascia. It can usually come on first thing in the morning, or when walking after being inactive for a moderate period. (CKS, 2024). Blisters – their significance often overlooked by many, blisters occur as a result of improper fitting shoes and excess sweating and heat; this causes the skin layers to separate and fluid entering the space, forming the blister. Blisters are certainly best avoided with marathon running! Treatment of Running Injuries Digital foot scanning for bespoke foot orthotics Before our practitioners decide the best course of action to treat your injuries, we must first take a detailed history of your… --- ### Chiropractic Care for Concussion - **URL:** https://www.reflexspinalhealth.com/2024/02/26/chiropractic-care-for-concussion/ - **Published:** 2024-02-26 - **Modified:** 2024-02-26 - **Author:** Reflex Spinal Health **Summary:** Concussion is a traumatic brain injury may result in disruption to normal function. Osteopathy and chiropractic care for concussion can help **Content:** Reading Chiropractor Toby Roberts-Moore at Reflex Spinal Health The Six Nations Championship is the most important annual event in the international rugby calendar; and it is unusual for a tournament to pass without a high profile concussion case hitting the headlines. So that goes to ask, what is a concussion and how can Chiropractic care link in to it? Chiropractic care for concussion, written by Reading Chiropractor Toby Roberts-Moore, What is a Concussion? A concussion is a traumatic brain injury that results in disruption to normal brain function, this can either be due to direct contact to the head, or, where another part of the body is struck with force, causing rapid movement of the head. Concussions can come with a variety of symptoms; including headaches, dizziness, worsening of balance and a disruption to short term memory. (1) A common misconception is that you have to lose consciousness in order to be concussed, but surprisingly only 10% of reported concussion cases involve being knocked unconscious! (2) Who is at Risk of a Concussion? Everyone! Concussions are most commonly seen in contact sports such as rugby, however they can also occur from falls and motor vehicle collisions. It is hugely important that all concussion symptoms are diagnosed and managed appropriately, so ensure safe return to sports, school, and everyday activities. Children and adolescents are the most susceptible to concussions as they take longer to recover (3), but they are also more prone to serious injury and neurological complications if the injuries are misdiagnosed or incorrectly managed. Children and adolescents with previous concussion history are also up to four times more at risk of sustaining future concussions. (4). All the more reason to be checked out as soon as possible post injury! How can Chiropractic & Osteopathy manage Concussion Symptoms? Team Reflex’s Toby packing down Chiropractic and osteopathy are both non-invasive treatment methods involving spinal manipulation to help aid certain concussion symptoms, but it’s important that your practitioner performs a thorough and in-depth physical assessment, where we will currently rule out all relevant Red Flags, and we may also employ the use of a SCAT6 (Sports concussion assessment tool). Once one of our practitioners are happy with a diagnosis, and that you don’t need to be referred out for further imaging, your practitioner may begin treatment. There is no universal way to treat and manage a concussion, as each case that comes through the door of Reflex Spinal Health is different; therefore, our practitioners will build the ideal treatment plan for you.  We have a team of practitioners who are experienced in helping you recover fast from sports injuries so that we can get you back to doing what you love. Although chiropractic cannot help in the easing of the trauma to the brain, and cannot improve intracranial symptoms such as nausea, double vision, light sensitivity and lack of concentration, the treatment provided by a chiropractor can help with the secondary effects and symptoms caused by a concussion, such as cervical spine… --- ### Pregnancy Massage Explained - **URL:** https://www.reflexspinalhealth.com/2024/01/24/pregnancy-massage-explained/ - **Published:** 2024-01-24 - **Modified:** 2024-01-24 - **Author:** Reflex Spinal Health **Summary:** Receiving Pregnancy massage treatments throughout your pregnancy can be both beneficial and relaxing for both Mother and Baby. **Content:** Grant Bullion, Massage Therapist During a Pregnancy Massage, the key factors are comfort and safety, writes Grant Bullion, Massage Therapist at Reflex Spinal Health.  Making sure that mother and baby are always comfortable and safe should always be the priority of the massage therapist performing the treatment. In order to keep mum & baby safe, alternative positioning is adopted during the treatment to avoid pressure to the mother’s abdomen. The therapist will assist you, if necessary, to lay on your side or your back.  Here at Reflex Spinal Health, our team of chiropractors, osteopaths and massage therapist enjoy caring for our pregnant patients. Here is a link to a previous blog about chiropractic care while pregnant. At Reflex we use a completely ergonomic pregnancy pillow, which allows you to lay comfortably on your front, putting you under no abdominal pressure which could injure or stress your baby.  Although this pillow is ideal for latter stages of pregnancy, gentler pressure should still be applied by the therapist.  Always making sure that your safety and comfort, at all times throughout your treatment. During the treatment, the therapist will avoid using any oils which are contraindicative, as well as working on areas such as the abdomen. Benefits of Pregnancy Massage Receiving Massage Treatments throughout your pregnancy can be hugely beneficial.  Benefits which both Mother and Baby will get to experience. Reduce Muscle & Joint Pain Pregnancy Massage can be very useful in making you feel more comfortable. Massage can help reduce muscle and joint pain you may be experiencing during pregnancy.  As massage soothes your muscles, it will add some flexibility to them.  This will make moving around easier, especially during the latter stages of your pregnancy, as you’re likely to experience a little more soreness.  By treating your muscles and adding that needed element of flexibility, this in turn will add a lot more comfort to your day. Reduced Inflammation By boosting your Lymphatic System, Massage is a great and natural way of reducing swelling throughout your body.  This makes moving around easier and you feel generally more comfortable.  It’s also a fantastic way of aiding the Lymph System to flush out Toxins. Reducing Stress Levels Massage can really help to lower stress levels. Massage therapy increases temperature and blood circulation, helping to  relax your muscles and soft tissues.  Massage relaxes muscles by increasing body temperature from friction against the skin. It also increases circulation by delivering more blood to your muscles.  Good blood flow helps to remove waste products and relieve tension.  For a happy and healthy pregnancy, it’s preferable that stress levels are maintained at a low level.  According to some studies, there is a risk to  certain areas of childhood, such as; Trouble Paying Attention Baby’s Brain Development Baby’s immune System By reducing your stress levels with massage during pregnancy can only help improve how you feel, and may well decrease any stress on your baby as well. Improved Sleep Pattern If you speak to most women during their… --- ### Stress at Christmas - **URL:** https://www.reflexspinalhealth.com/2023/12/01/stress-at-christmas/ - **Published:** 2023-12-01 - **Modified:** 2023-12-01 - **Author:** Reflex Spinal Health **Summary:** Do you feel stress at Christmas? Avoid a stressful xmas with our handy hints and tips. Reflex Spinal Health wish you a very Happy Christmas! **Content:** Reading Chiropractor Aggie Farlow-Hoare Yay, Christmas is here! December 1st only means one thing, let the Christmas music begin, writes Reflex Spinal Health Chiropractor Aggie Farlow-Hoare. Personally, I think Christmas is one of my favourite times of the year and this year I’m making sure not to let the little stresses of Christmas get to me. After all, nobody wants to feel stress at Christmas! Christmas is a time to be around the people you love and enjoy a well-deserved break however it can also bring on a lot of unnecessary stress. In this article, I will go over my top tricks and tips to stay stress-free during this Christmas period. Why do many people feel Stress at Christmas? Even if we’re not aware of it, the unique combination of environmental elements that come with Christmas can easily lead to stress. For instance, Christmas falls during the winter months in the northern hemisphere, when the days are shorter and the weather is often gloomy, all of which might affect how we feel about ourselves. Depression that fluctuates according to the seasons is known as seasonal affective disorder (SAD), and it can happen when we spend less time in the sun. Some people’s mood swings, which can negatively impact motivation and happiness, can begin in December. Christmas is typically associated with a festive home, snow outside, and a contented family enjoying a a large cooked meal. Sadly, reality might become too complicated to ever provide the ideal Christmas that the media portrays, but we still have high expectations. Due to the well-known optimism bias, which appears to be ingrained in our minds, many individuals anticipate a joyful, peaceful, and restful Christmas but instead experience a hectic, chaotic and stressful one! Eating and drinking – People naturally turn to stress-relieving activities, such as eating delicious food and drinking alcohol, because Christmas can be a stressful time. Eating foods high in calories can indeed help reduce stress, especially during this season. However, in some situations, it’s only a temporary solution because stress actually causes our bodies to store more fat! Making a list… he’s checking it twice! Even with shorter and darker days, the run-up to Christmas can be exciting as well as stressful there is a lot to plan if you are hosting people on the 25th or staying at someone else’s house. YouGov research has found that 81% of people find Christmas stressful. Sometimes it gets too much and you start to forget things you want to get done, making lists can be quite useful for some people and gives you something to refer back to. Using to-do lists ensures you remember and carry out jobs as well as prioritising and tackling the most important jobs first,  this goes hand in hand with making sure not to stress over a large number of unimportant jobs. Set yourself time goals for when you want this list to be finished or when each individual job can be completed. Sometimes it’s good to get… --- ### Gut Feelings: How Your Gut Bacteria Influences Your Immune System and Mood - **URL:** https://www.reflexspinalhealth.com/2023/11/03/how-gut-bacteria-influences-immune-system-and-mood/ - **Published:** 2023-11-03 - **Modified:** 2023-11-03 - **Author:** Reflex Spinal Health **Summary:** Gut Feelings: How Your Gut Bacteria Influences Your Immune System and Mood. Learn about your gut-brain axis and health. **Content:** Navita Doshi As the days grow shorter and the nights longer, we can feel the approaching chill of cold and ‘flu’ season, writes Navita Doshi (qualifying as a Nutritional Therapist), and team member at Reflex Spinal Health. Naturally, our thoughts turn to finding ways to fortify our immune systems. But, hold on just a minute! Contrary to popular belief, boosting your immune system may not be the best approach. Think about it: an overly active immune system can lead to inflammation and the release of potentially harmful chemical messengers called cytokines, all aimed at battling an infection. What we truly need is to provide our bodies with the right nutrients to support our immune system when it’s called into action. This blog article is all about your gut bacteria! How to support your immune system The key to supporting your immune system lies in your gut. To be more precise, it’s the beneficial/good bacteria living in your gut which requires our attention.  Both the good and the bad gut bacteria can communicate with our immune system because around 70% of our immune system lies within our gut.1 So, how do your good gut bacteria bolster your immune system? Simply put, your good bacteria makes a medley of substances which helps to maintain healthy immune cells and to create an environment that reduces the entry of immune stimulating substances into the blood.  You guessed it…the bad bacteria do the opposite and can release chemicals which activate immune cells as wells as damage the gastrointestinal lining causing a ‘leaky gut’.  When someone has a leaky gut larger particles of food can enter the blood system triggering an immune response, and this is commonly known as leaky gut syndrome.2 Several factors can affect the makeup of your gut bacteria, including genetics, gender, age, and external factors like your diet, stress levels, environmental pollutants, and antibiotics. While some factors are beyond our control, we can certainly manage what we eat. Diets high in saturated fats, refined carbs, sugar, and heavily processed foods tend to diminish the good bacteria in our gut. 2 Top 5 tips to feed the good gut bacteria3 Eat a variety of plant-based foods (not the heavily processed, pre-packaged kind) Eat some fermented foods – Kimchi, sauerkraut, kefir, live yoghurt Choose a rainbow of colourful fruits and vegetables (each colour signifies different natural plant chemicals, or phytochemicals). Limit your intake of animal products (go for organic when possible, and aim for at least 3 servings of oily fish each week) Eat in harmony with the seasons (seasonal eating boosts the nutrient content of your food) Admittedly, maintaining this dietary ideal every single day can be a challenge. But remember, every meal matters. Our immune cells are in a constant state of renewal, and each meal you enjoy can positively influence your good bacteria, setting the stage for a balanced immune system that’s ready to spring into action when needed—no sooner. What’s the gut-brain axis? Human body digestive system anatomy Before I… --- ### It's Not Just Back Pain - **URL:** https://www.reflexspinalhealth.com/2023/10/30/not-just-back-pain/ - **Published:** 2023-10-30 - **Modified:** 2023-10-30 - **Author:** Reflex Spinal Health **Summary:** Chiropractors, osteopaths, and massage therapists are trained to treat a large majority of muscle and joint pathologies, not just back pain. **Content:** Reading Chiropractor Toby Roberts-Moore at Reflex Spinal Health Many people consider that our chiropractors and osteopaths here at Reflex Spinal Health only deal with spinal issues, which is untrue, writes Reading Chiropractor Toby Roberts-Moore. We are specially trained to diagnose, treat, and help you rehabilitate upper and lower limb conditions as well as your spine, so it “not just back pain”! We may use gentle, specific, spinal manipulation techniques , but also we are fortunate enough to offer alternatives such as dry needling, orthotics, and also our amazing K-laser. Common Presentations other than “Just Back Pain” As chiropractors, osteopaths, and massage therapists we are trained to treat a large majority of muscle and joint pathologies, so very rarely is it “just back pain”. The most common non-spinal issues that we help you to improve are: Shoulder Pain Up to 67% of the population will suffer from a shoulder injury at some time in their life (Hodgets 2021), many of these will be related to the rotator cuff. The rotator cuff consists of 4 muscles around the shoulder blade that help with stability and movement of the shoulder and arm. Incidence of rotator cuff disorders are extremely common and increase with age. Other common shoulder pathologies that we see and can help with are sprains, strains, and frozen shoulder. Elbow and Wrist Pain Tennis elbow, otherwise known as lateral epicondylitis, accounts for 60% of all elbow pain (NICE 2022). Tennis elbow can either occur following trauma, or it can build up gradually over a long period of time. Common symptoms include pain on the outside of the elbow, and/or reduced grip strength. We also treat other elbow problems such as golfer’s elbow, bursitis, and carpal tunnel. Head and Neck Pain Studies show that over 78% (NICE, 2022) of the population will develop a headache at some point annually. If you begin to see a pattern with your headaches, feel free to have us examine you! Two of the most common types of headaches include tension and cervicogenic headaches, both of which can be helped by chiropractic and osteopathy! We will listen to your symptoms, perform an examination and decide the best treatment plan for you. Similar studies show only 5% of those individuals suffering from jaw pain seek treatment, so help improve your symptoms today! Ankle and Foot Pain Anyone can suffer from foot and heel pain; it does not matter whether you’re an ultramarathon runner or like to live a bit more of a gentle lifestyle. The most common foot and ankle issues include plantar fasciitis, Achilles issues and Morton’s neuroma. Whether you would benefit from orthotics or manual therapy, we will give you the most appropriate advice in order to get you fighting fit. Regardless of the location, our aim is to diagnose, treat appropriately, and when ready, rehabilitate you back to your best. Why should I try Chiropractic or Osteopathic Treatment? We believe you should always try conservative care when trying to heal your injuries, to minimise the… --- ### Let Food Be Your Medicine - **URL:** https://www.reflexspinalhealth.com/2023/03/03/let-food-be-your-medicine/ - **Published:** 2023-03-03 - **Modified:** 2023-03-03 - **Author:** Reflex Spinal Health **Summary:** Let food be your medicine, as Hippocrates said. Eat the Rainbow for nutritional health. Use Reflex Spinal Health for joint or muscle pain **Content:** Food as Medicine Navita Doshi Give or take, there are around 37-billion-billion chemical reactions taking place in your body every second, writes Navita Doshi (qualifying as a Nutritional Therapist), and Team member at Reflex Spinal Health.  We need them for everything; thinking, breathing, making energy, movement, having a pee, you name it, and a chemical reaction is involved.  All these chemical reactions use enzymes (made of protein). The enzymes, in turn, need a myriad of co-factors to make them work! These co-factors include vitamins, minerals, and plant nutrients (called phytonutrients) from our food.  Without these co-factors, enzymes may not work as well or simply not work at all preventing certain chemical reactions taking place. To ensure our bodies are supplied with all these nutrients, we need to eat a nutrient-dense diet.  It’s very easy to eat large quantities of food leaving us full, yet totally lacking in nutrients.  That yummy pepperoni pizza may leave you satisfied and provide your body with plenty of energy. However, these calories come in the form of poor-quality carbohydrates, fats, and (some) protein. This type of food is lacking in many micronutrients needed to make you function at your best. Micronutrients are antioxidants (fighting molecules that damage our cells and DNA), anti-inflammatory, involved in cell regulation, detoxification, reducing cholesterol, inhibiting cardiovascular disease, inhibiting cancer causing agents, involved in hormone and energy production, bone density, the list goes on and on! CLICK Here to read more about how to improve your own gut microbiome easily and cheaply! Let Food Be Your Medicine by Eating the Rainbow The best way to ensure you’re getting as many micronutrients as you can is the ‘Eat the Rainbow’.  Include as many different coloured fruits and veg in your diet as you can.  The current government guidelines ask us to eat at least 5 different fruits and veg per day, but research has shown we need to be aiming for around 30 different types within a week.  However, you can include nuts, seeds, spices, and different grains (think quinoa, pearl barley as good rice or pasta alternatives). I’ve got a jar of 4-seed mix in my cupboard which includes sesame, pumpkin, sunflower and flax seeds.  I add this to salads and vegetables such as kale, Swiss chard, or courgettes that I’ve quickly fried up in a little olive oil.  I’ve also swapped potatoes and chips for sweet potatoes and butternut squash.  My new favourite is making a butterbean mash instead or normal mash potatoes.  Swapping white rice and pasta for their brown versions will increase your fibre intake (which is also great for gut health).  In addition to all these micronutrients helping all the chemical reactions they are also feeding your good gut bacteria. What did Hippocrates know? “Let food be thy medicine and medicine be thy food”, has been attributed to Hippocrates the Greek physician more than 2000 years ago. The Classic Hippocratic Oath: With regard to healing the sick, I will devise and order for them the best diet,… --- ### 4 Reasons to Support your Feet with Foot Orthotics - **URL:** https://www.reflexspinalhealth.com/2023/02/02/reasons-to-support-feet-foot-orthotics/ - **Published:** 2023-02-02 - **Modified:** 2023-02-02 - **Author:** Reflex Spinal Health **Summary:** 4 Reasons to Support your Feet with Foot Orthotics. Reflex Spinal Health use gait assessment and foot orthotics to make biomechanical change **Content:** Most people that come to Reflex Spinal Health spend a lot of time on their feet, writes Reading Osteopath Seb Murtagh. This can be for work, exercise, leisure or all of the above. A large percentage of those people will also complain that time spent on their feet seems to aggravate their issue. This can be in the form of, but not limited to, low back pain, knee pain or foot pain. More often than not, at Reflex Spinal Health, we can help, and can demonstrate to you reasons to support your feet with foot orthotics. Depending on the specific problem the person consults us on this help can come in a number of forms.  At Reflex Spinal Health we will give advice on footwear, prescribe exercises, provide treatment or build custom orthotics. Here are just 4 reasons to support your feet with foot orthotics 1. Injury prevention: Wearing supportive footwear can help reduce the risk of foot injuries. This included conditions such as sprains, strains, and plantar fasciitis, by providing stability and shock absorption for your feet. Good footwear should have a sturdy sole, appropriate arch support, and shock-absorbing properties to reduce the impact of physical activity on your feet. However, regardless of how good your shoes may be, if you have biomechanics challenges you need appropriate correction.  No shoe alone can offer this, and you will almost certainly benefit from foot orthotics. 2. Reduce pain: Foot pain can be caused by various factors, such as flat feet, high arches, and overpronation. Supportive footwear can help alleviate this pain by redistributing pressure and providing arch support to keep the feet in proper alignment. This can reduce the strain on specific areas of the foot and prevent pain from developing.  Many people present to us having already self-prescribed pre-made orthotics. Sadly many of these pre-made orthotics are either rubbish, or worse may actually worsen the problem as they are inappropriate for that individual. 3. Improve posture: Footwear with appropriate arch support can help improve posture by aligning the spine, hips, and legs. This can reduce the risk of back, neck, and joint pain and improve overall comfort. When the feet are properly supported, it helps maintain balance and stability, which can prevent falls and other injuries. However, no shoe can correct biomechanics in the manner of correct foot orthotics. 4. Enhance Sports Performance: Supportive footwear can help improve athletic performance. Supporting your feet properly can reduce fatigue and allow better movement control, balance, and power transfer when participating in sports and other physical activities. A good pair of shoes can help improve traction and stability, which can reduce the risk of slips, falls, and injuries. To determine if a pair of shoes is right for you Consider the following factors: Comfort: Make sure the shoes fit well and don’t pinch or rub your feet. Size: Measure your feet and compare it to the shoe size chart provided by the manufacturer. Support: If you have flat feet or high arches, look… --- ### Benefits of Massage to Sport Related Injuries - **URL:** https://www.reflexspinalhealth.com/2023/01/30/benefits-of-massage-to-sport-related-injuries/ - **Published:** 2023-01-30 - **Modified:** 2023-01-30 - **Author:** Reflex Spinal Health **Summary:** There are proven benefits of massage to sport related injuries & many other conditions. Excellent massage therapy at Reflex Spinal Health **Content:**   Grant Bullion, Massage Therapist There are many benefits of massage to sport related injuries. I believe that the majority of people see massage as a “luxury”, when it should be seen as a “necessity”, writes Reading Massage Therapist Grant Bullion.  We should consider massage the same way we look after our teeth by regular visits to the dentist.  Massage, with its variety of disciplines can be very beneficial to your mind and body. Generally, it’s considered to be part of Integrative Medicine and it’s offering alongside other treatments is growing more and more in the recovery and relief from a huge range of medical conditions. This article looks at some of the many benefits that massage therapy may offer, but in particular the benefits of massage to sport related injuries. The proven benefits of regular massage therapy are listed below: Reduced Stress levels Increasing Relaxation Reduced Pain & Soreness in Muscles Improving Range of Movement Improved Flexibility Improved Circulation Improved Energy Levels Improved Alertness Lowering both Heart Rate and Blood Pressure Improved Immune System Reducing risk of injury Other benefits of massage, which are awaiting confirmation through further research, and already some studies have found massage can also help with: Anxiety Digestive disorders Fibromyalgia Headaches Insomnia related to stress Low back pain Myofascial pain syndrome Nerve pain Soft tissue strains or injuries Sports injuries Temporomandibular joint pain Upper back and neck pain Although massage therapy is hugely beneficial, it is meant to work alongside regular medical treatment, not instead of.   It would be wise to inform your GP that you’re going to give massage a try and be sure to follow any standard treatment plans you have. At Reflex Spinal Health the massage therapists work alongside our chiropractors and osteopaths as a multi-disciplinary team.  This produces the best environment for you to recover as fast as possible from your injuries and to receive the optimal pattern of care for your specific condition. Below are some of the many benefits of massage to sport related injuries: Common Sports Related Injuries Massage may Help Plantar Fasciitis Massage techniques to Plantar Fasciitis are known to help treat the condition. By breaking down scar tissue, improving blood and lymphatic circulation.  Lymphatic circulation is present in the removal of waste from tissue efficiently.  Areas that are connected to the fascia include, the outer calf muscles, Achilles heel and the sole of the foot where the Plantar Fascia is. Transverse friction massage is a technique which works across muscle fibres that promotes the production of Collagen and also increases circulation.  An extra benefit to this technique is that it reduces collagen Cross-Linking.  Cross-Linking is how new scar tissue forms, therefore by reducing this, in turn reduces formation of Scar Tissue.  Your practitioner will apply pressure with quick movements horizontally across the outer calf muscle, Achilles area and the sole of the foot below the heel. The practitioner will slowly increase pressure on the area within the patient’s tolerance.  This is so the practitioner can also impact… --- ### Improving Your Health Habits - **URL:** https://www.reflexspinalhealth.com/2023/01/16/improving-your-health-habits/ - **Published:** 2023-01-16 - **Modified:** 2023-01-16 - **Author:** Reflex Spinal Health **Summary:** Are you looking at improving your health habits this new year? Reading Chiropractor Beccy Norman, from Reflex Spinal Health, shares her ideas **Content:** How to improve your health habits! Reading Chiropractor Beccy Norman treating a patient A new year has come around again and suddenly we’re in 2023, writes Reading Chiropractor Beccy Norman. So often we end up focussing too much on cutting things out and depriving ourselves. Maybe life could be easier and more sustainable if we focussed on adding things in instead of cutting out? In the spirit of this I’ve compiled a few things I think would be of great benefit and the best way to start improving your health habits. A couple of years ago I read a book by James Clear called ‘Atomic Habits’. If you haven’t already read it then you should – I can’t recommend it enough! James looks at the process of habits rather than just goal setting with no clear pathway of how to achieve them. Health Benefits of Hydration A major goal i recommend to my patients is to drink more water. For women we need about 2.7 litres a day and for men 3.7 litres. This then increases if we are exercising or consuming things like coffee or alcohol. Our bodies are 55-60% of water. Therefore, if we aren’t properly hydrated this affects every function in our body, from our brain , to our skin and our muscles. Proper hydration can help reduce pain and protect your joints and muscles by keeping the cartilage soft and pliable. Dehydration pulls fluid out of your tissues, which causes overall body aches and pains. The second goal I also try and get my patients to add into their lives is Pilates. Pilates is a low impact exercise that improves core strength, flexibility and can also help to prevent injury. There are lots of different classes available and this is largely up to personal preference. However, I always say start with an in-person class with an instructor, and this will be a great kickstart to improving your health habits! Atomic Habits According to James Clear, the author of ‘Atomic Habits’, the four main pillars to create a good habit are as follows: Make it obvious Give this new habit a time and location. In the context of water this may be that you make sure it’s the first thing you do in the morning in your kitchen. Alternatively, place a pint of water next to your bed for when you wake up. Then also make sure you always have a water bottle next to you at work. In terms of the Pilates this would be picking a specific class at a specific time and booking it rather than ‘playing it by ear’. Stack your habit. This means choose a habit you already do and stack this new habit with it. Most of us will always have three meals a day and perhaps a couple of hot drinks and snacks. Making sure every time you eat you drink a decent amount of water.  Not only will this help to keep you fuller for longer , it will… --- ### 5 Ways to Keep Fit and Injury Free This Winter! - **URL:** https://www.reflexspinalhealth.com/2022/12/14/keep-fit-injury-and-free-winter/ - **Published:** 2022-12-14 - **Modified:** 2022-12-14 - **Author:** Reflex Spinal Health **Summary:** Keep fit and injury free this winter. Tips from your Reading Chiropractors at Reflex Spinal Health in Caversham, Reading. **Content:** “Winter is Coming”..… the famous quote from Game of Thrones has got me thinking about how to keep fit and injury free this winter. The recent freezing cold weather feels as if winter is definitely on it’s way! The cold weather always seems surprise everyone, and all those summer exercises I was meant to have done are out of the window. Not anymore! This article will give some tricks and tips to keep fit and injury free through these cold wintery months, writes Reading Chiropractor Aggie Farlow-Hoare. 1. Keeping Warm! This may seem obvious! However, the change in temperature can have an impact on our joints. Synovial fluid located between the joints acts like a fluid cushion to reduce friction when moving that joint, as it gets colder the synovial fluid thickens which may cause stiff and ‘creaky’ joints. By keeping your joints warm and moving well this will prevent any potential joint injuries. Layering up is the best way to keep warm – wearing multiple layers, jumpers, coat, hat, gloves and scarf when you are out and about will protect you from the cold. When around the house slippers, base layers and even tights under trousers will give you the extra warmth compared to one layer of clothing. Look out for fabrics such as wool, fleece and cotton which are both breathable and warm. With the cost of bills going up putting on the heating isn’t always the easiest thing. Following a TikTok trend, using a terracotta pot, 2 bricks and tealight candles is a simple home-made heater that doesn’t burn through your electricity bills. Simply place some candles on a tray or plate, elevate the terracotta pot with bricks and light your candles. The heat from the candles is absorbed into the pot which causes it to become hot. I have tried this at home, and it definitely makes a difference to your room temperature. WARNING – never leave candles burning at night as risk of a fire! 2. Get Moving to improve fitness! Trying to keep fit during the winter months seem a lot harder compared to the summer. Colder weather and shorter days make finding time to exercise sometimes impossible! Here are some tips for keeping active. Home workout to keep fit and injury free this winter– YouTube home exercise videos became one of the most popular ways of retaining exercises during lockdown so lets bring them back! When motivation is low, it seems like a lot of effort to travel to your local gym. Try out one of these videos to see how you get on instead. The Body Coach (Joe Wicks) has a variety of work outs from beginners to more advance workouts with and without equipment. These videos also vary in length from 10 minutes to 30 minutes. This makes it easier to squeeze in before or after work. Follow the link below for his YouTube page: https://www.youtube.com/@TheBodyCoachTV YouTube is free and requires just yourself… and maybe a sweat towel. Walking and/or jogging… --- ### 5 Ways to Look After Yourself During Self-Care Week! - **URL:** https://www.reflexspinalhealth.com/2022/11/15/look-after-yourself-during-self-care-week/ - **Published:** 2022-11-15 - **Modified:** 2022-11-15 - **Author:** Reflex Spinal Health **Summary:** 5 ways to look after yourself during self-care week 2002, advice from the Reflex Spinal Health team & Reading Chiropractor Beccy Norman **Content:** Reading Chiropractor, Beccy Norman This week is national self-care week. The nights are drawing in and those end of year deadlines at work are approaching.  It is very easy to stop looking after yourself and get caught up in the hamster wheel of our lives! This article is your sign to stop and take time to think about how you can look after yourself both mentally and physically. After all, you only get one body.  Self-care week encompasses so many things, but I’ve put together my top 5, writes Reading Chiropractor Beccy Norman. Get adjusted! Okay so I might be biased but taking time for your adjustments is so important. Your musculoskeletal system is literally what holds you up. If you are in pain through dysfunction, then this can impact everything from enjoying the activities you love, to your ability to focus on work, to being able to enjoy time with your loved ones. Both Chiropractic and Osteopathy are well known to be beneficial for back pain, but we can also help with so much more. Conditions that we can benefit include: headaches, shoulder pain , hip pain , knee pain, pregnancy issues and so much more. Your chiropractor or osteopath can also give you the right tools to take better care of yourself once you leave the clinic. This ranges from ergonomic desk advice to personalised rehab programmes to improve posture and reduce reoccurrence of your previous issues. Don’t forget that if you are a current guest ours then you can refer a friend or family member to us, and they will receive their initial consultation for £25 instead of £75. It’s important to remember that some of our practitioners in the clinic also are also qualified to treat little ones. We can help all ages as young as two weeks old! Keep moving during self-care week… and beyond! It can be very tempting as the nights get darker and colder to stay at home instead of getting out and getting moving. However, there are so many benefits of exercise that I don’t even know where to start. Many patients are worried about exercise when they’re in pain as they are scared it’s going to make things worse. However, if you are smart about the exercise you choose then this movement is actually highly beneficial to your recovery. This particularly rings true when you start looking at low impact activities such as walking, swimming, cycling and yoga. Exercise Is also so important when it comes to getting good quality sleep. So often we are mentally tired but not physically tired. Physical activity also helps to release endorphins (our natural happy chemicals) and improve your energy, which is exactly what we need coming in to winter. It doesn’t need to be a lot but even 30 minutes a day can make a huge difference. Always talk to your practitioner if you are unsure what exercise is best suited to you or whether something is appropriate, but self-care week is a… --- ### Correct Pillow Height & Sleep Position - **URL:** https://www.reflexspinalhealth.com/2022/04/29/correct-pillow-height-sleep-position/ - **Published:** 2022-04-29 - **Modified:** 2022-04-29 - **Author:** Reflex Spinal Health **Summary:** The Correct Pillow Height & Sleep Position by Grant Bullion, Massage Therapist at Reflex Spinal Health: Unfortunately, too many people use the “That’ll do” concept when choosing a pillow. This... **Content:** The Correct Pillow Height & Sleep Position by Grant Bullion, Massage Therapist at Reflex Spinal Health: Unfortunately, too many people use the “That’ll do” concept when choosing a pillow.  This can more often than not be the cause of a lot of back & neck pain.  On the flip side of that, just buying a pillow because it’s very expensive isn’t the right option either. How to choose a correct pillow? There are a few elements to take in to consideration when choosing the correct pillow.  They are; BODY SIZE: Everyone is individual in their body shape & size.  Few people are identical.  This is why there are hundreds of different types of pillow to choose from.  Soft, soft/medium, medium/firm, firm, memory foam, orthopedic, etc.  The list goes on. HEAD WEIGHT: The human head is the heaviest part of the body, often weighing similarly to a bowling ball.  With this in mind, the head will sink in to the pillow, squashing a lot of the air in that pillow out, which will reduce the height of the head position during the night. MATTRESS TYPE: The firmness of a mattress also determines what type of pillow you should be investing in. A smaller person on a firm mattress wouldn’t dip in to the mattress as much as someone of a larger, or heavier, stature. SLEEP POSITION: Side sleeping is more neutral for the body, as when in the foetal position, your muscles are in a neutral position.  There is also great benefit to place a pillow between your knees to support you in a position similar to the recovery position. These factors, taken together, is what you need to use to find correct pillow height.  For correct and incorrect sleeping positions example, a larger person, who is heavy, sleeping on a soft mattress would sink in to the mattress, therefore not requiring a larger pillow.  Whereas a Large person who is not heavy in weight sleeping on a firm mattress would need a higher pillow to accommodate the gap between shoulder and neck/head. “Always bring your Pillows Up to your Head, rather than taking your Head down to your Pillows” What is the best position to sleep in? If you were to Google “What is correct pillow height?”, it would tell you that if you sleep on your back, a 5” pillow is required.  If you sleep on your side, a 5-7” pillow is required.  It even says about front sleepers.  Although this is not advised, due to the neck being in a Rotated-Tilted-Extended position, often with the arm of whichever side the head is facing, elevated, causing neck & shoulder muscles to be held in a shortened position for a long period of time. Side laying is the most advised position to sleep in.  Purely because with the right pillow, and mattress density, your spine can be kept aligned, and muscles in their neutral position. When laying on your side, make sure that the pillow is in your neck, not… --- ### Health Benefits of the Great Outdoors - **URL:** https://www.reflexspinalhealth.com/2022/04/07/health-benefits-of-the-great-outdoors/ - **Published:** 2022-04-07 - **Modified:** 2022-04-07 - **Author:** Reflex Spinal Health **Summary:** Do you know all the health benefits of the great outdoors? Improve your mental health and physical health with this FREE and easy resource. **Content:** Zoe Lofthouse Reading Chiropractor You may have noticed that the mornings are getting a little brighter and the days longer, the signs of spring are popping up around us! The daffodil shoots are emerging and birds are nesting, and i would urge you all to enjoy the health benefits of the great outdoors. I personally love all these little nods from nature to let us know that sunnier days are on the horizon. I know we aren’t out of winter yet, but noticing these small signals brings me so much joy. Spending time in nature provides so many health benefits for the mind, body and soul in a multitude of ways. So, today I’m here to encourage you to head out into the garden, venture to the beach or ramble through some fields. Studies have shown that being outside enjoying the great outdoors can increase feelings of calmness, increase concentration, reduce depression symptoms, lower blood pressure and boost happiness! If those health benefits are not enough of a reason to get out there, I don’t know what is. Let’s be clear, I’m not suggesting that we all take up surfing or rock climbing, but I’m merely pointing out that just two hours a week in nature (even over several visits) can have a significant positive impact on our health and wellbeing. So let the sunlight warm your face, the wind blow away the cobwebs, or the rain wash away the stresses of the week. I’ve written numerous blogs before about how stress affects the body and we all know it is not usually in a good way. Nature is a free tool we can use to combat those stress levels, lower cortisol/stress hormones, thus helping our bodies to function – that’s what we at Reflex Spinal Health are all about! I’m lucky enough to have two horses which forces me to get out of bed at 6am every morning to spend three hours in nature – mostly picking up large piles of poo! Let’s be honest, some days I’m tired or not in the mood, but as soon as I am out there the weight of the world is lifted from my shoulders and I can listen to the morning bird song, inhale the smell of dewy grass, and observe some spectacular sun rises. I have never not felt better for it. So, think about what it is you could do outdoors. Could you take an outdoor lunch break and eat on a park bench, soaking up nature? Will you take the longer route with your dog through the woods? Are you going to take the kids to the park? Maybe gardening might be your happy place? (Be sure to read my upcoming blog on how to do so safely). Whatever it is you’re doing make sure you are PRESENT, observe your surroundings, take in the sights, smells, sounds and fully immerse yourself in the everyday beauty that we are usually too busy to appreciate.  Enjoy those health benefits of… --- ### Reading Cosmetic Laser News - **URL:** https://www.reflexspinalhealth.com/2022/01/27/reading-cosmetic-laser-news/ - **Published:** 2022-01-27 - **Modified:** 2022-01-27 - **Author:** Reflex Spinal Health **Summary:** Latest Reading Cosmetic Laser update! Amazing results, and great reviews, for our painless laser hair removal machine. **Content:** Olivia Popham, Cosmetic Laser Technician A quick update for you all on our cosmetic laser services that we offer in the clinic, under our Reading Cosmetic Laser banner!  The demand has been getting bigger and bigger and we have been receiving fantastic feedback from our very happy clients. We also have the fabulous Olivia, who has been leading our cosmetic laser services since the end of October.  Olivia says, ” I have been in the beauty industry for many years and have found a deep enjoyment in laser hair removal and the confidence and happiness it brings to my guests on a daily basis. My primary goal at our fantastic Reading laser hair removal centre, is to make everyone ‘body confident’ and to love the skin that they are in!” We have been receiving some lovely review comments about our painless laser hair removal services in Reading, including; “Friendly service, couldn’t do enough for me, reasonable prices, would definitely recommend!” S.K “Thank you. Results already in just a few weeks. Very friendly team” N.R Reading Cosmetic Laser pain free laser hair removal in Reading “Nice friendly team and a very effective treatment. Would gladly recommend.” G.Z Laser Treatment is a game changer for the soft hairless skin you’ve always wanted.  After a typical 4 to 8 sessions, depending on your skin type, you will have soft, smooth and hairless skin. Best of all you will not need to wax or shave again! So, what does our state of the art Motus AY cosmetic laser do, in addition to laser hair removal? Well, it is also extremely effective at reducing the look of thread veins (those annoying tiny veins near the surface of your skin), skin rejuvenation and at improving skin pigmentation spots. If you would like book in at Reading Cosmetic Laser for an initial patch test and consultation, we are currently offering this 30 consultation for just £10!  Please CLICK HERE to Find out more and Reserve your Patch Test Now.   Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new window) Facebook --- ### Benefits of Static Stretching After Exercise - **URL:** https://www.reflexspinalhealth.com/2022/01/03/benefits-static-stretching-after-exercise/ - **Published:** 2022-01-03 - **Modified:** 2022-01-03 - **Author:** Reflex Spinal Health **Summary:** Reading osteopath, Rob Bryson, or Reflex Spinal Health discusses the benefits of static stretching after exercise. New Year, New You! **Content:** Reading Osteopath Rob Bryson Hi Everyone! I hope you all had a great Christmas and a Happy New Year, writes Reading Osteopath Rob Bryson. In January Reflex Spinal Health is focusing on health and fitness with our  ‘New Year, New You’ awareness promo (read more about this below). I have decided to look at the importance of stretching, especially static stretching after exercise. If you are like me, you probably get to the end of your workout and the last thing you want to do is stretch. Whether it’s because you don’t make the time or just can’t be bothered! I’m hoping that I can change your mind…. Flexibility This might sound obvious, but what does having better flexibility really mean? Flexibility is the ability to move muscles and joints through a full normal range of motion. If you improve your flexibility, it can make day-to-day activities and exercise a lot more comfortable as our muscles can lengthen further which also contributes to better joint mobility. Reduce Injury with Improved Flexibility You can also reduce your risk of injury through static stretching after exercise, as your muscles can stretch further without being over strained. However, you would want to combine this with strengthening exercise as this will allow you to control the movement through the range. If you’re serious about your exercise then the thing you fear most is getting injured! Physical performance Static stretching after exercise can improve physical performance due to increased mobility, leading to muscles working more effectively. It’s always a great feeling when you hit a new personal best or exercise and it seems more comfortable than previously. It can help reduce aches and pains as our muscles are less tense, which can also prevent cramping. Mindfulness and Stretching Stretching is not only a great way to wind down from a workout physically but also a great chance to check-in mentally. Taking some quiet time to yourself and concentrating on your breathing can be very beneficial, similar to meditating. This is also a great way of relieving stress. After a good stretching session, I always feel a lot more relaxed and ready for the next part of my day. Headaches Tension or cervicogenic headaches are the result of increased muscle tone in the upper back, neck and shoulders. As practitioners, this is something we see very commonly in the clinic. The majority of headaches have a mechanical cause, and these headaches usually respond extremely well with chiropractic and osteopathic treatment.  However, adjusting your restricted joints is only half the battle! We also need to reduce the muscle tone in these areas. Stretching is a great way of doing this. If you do suffer with tension headaches you can concentrate more on these areas to relieve tension and reduce your headaches. Alignment & Static Stretching After Exercise Rob Bryson finishing the 2021 London Marathon Stretching can help reduce muscle imbalances which can occur throughout the body. Muscle imbalances are a contributing factor to misalignment. For example, if… --- ### Your Microbiome is for life, not just for Christmas! - **URL:** https://www.reflexspinalhealth.com/2021/12/02/your-microbiome-is-for-life-not-just-for-christmas/ - **Published:** 2021-12-02 - **Modified:** 2021-12-02 - **Author:** Reflex Spinal Health **Summary:** Your Microbiome is for life, not just for Christmas. A guide to eating healthily this Christmas from the Caversham Reflex Spinal Health team. **Content:**  Your Microbiome is for life, not just for Christmas – Help it, help you, during this stressful festive season, writes Navita Doshi (Nutritional Therapist in training) & one of our wonderful clinic assistants! Stress today is ubiquitous and takes many forms such as work stress, relationships, social media, blue light from electronic devices, COVID and of course Christmas. However, did you realise that your diet could also be contributing to the activation of the stress response.(1-4) The Science Part:  Under conditions of acute stress, the stress hormone cortisol is produced. However, once the initial stress is removed, cortisol build-up in the blood inhibits further cortisol production. The problem arises under conditions of chronic stress (continuous/repeated stress) when the cortisol production is no longer inhibited but continually secreted. This can have multiple physical effects, resulting in disrupted body clock, inflammation, disrupted sleep, depletion of vitamins and minerals and, an altered gut microbiome (consisting of approximately 2-6 lb of bacteria, and other microbes)!(5)  -A gut microbiome with low diversity and quantity can further stimulate the stress response and has been shown to affect sleep by communicating with the sleep-regulatory sensors in the brain.  -Your Microbiome is for life and needs good diversity and quantity. This has been shown to decrease cortisol levels and reduce stress!(4, 6)  Studies have shown that diets which are high in ultra-processed foods, low quality carbohydrates, fats, and sugar (basically everything you want to eat at Christmas) stimulate the stress response.(7, 8) Unlike many stresses, our diet is something we can control. Over the festive period the idea of dieting is not going to work. However, focusing on a few key points might help us fight the additional stress from within.  Let’s feed the good bacteria. Prebiotic foods feed the good bacteria, see Figure 1 for examples. If you can achieve the recommended dietary fibre intake for adults of 30 g/day,(9) this should contain enough prebiotics to have a beneficial effect. Think of swapping white rice for brown rice, white pasta for brown pasta, bagels for wholemeal bread. Eating a wide range of fruits and vegetables of different colours. They will be rich in polyphenols and provide many nutrients lost due to stress, as well as feed your microbiome. These nutrients are important for sleep and many other biological processes.(10). Introduce some probiotics. Probiotic foods contain live beneficial bacteria, increasing the diversity of your microbiome.(11) Such products include, water kefir, milk kefir, kombucha, kimchi, sauerkraut. You can start with a small glass of the drinks or a 50g portion of the foods eaten with your meals. Sauerkraut and kimchi can be used as condiments on any food you like such as your eggs in the morning or in your sandwiches and pasta dishes. Milk kefir can be used to make overnight oats and topped with mixed fresh/frozen berries and nuts to get some of those polyphenols in. See below for an easy recipe for overnight oats.   Quick recipe for Kefir overnight oats – These overnight oats will provide… --- ### Movember: Changing the face of men's health - **URL:** https://www.reflexspinalhealth.com/2021/11/04/movember-changing-the-face-of-mens-health/ - **Published:** 2021-11-04 - **Modified:** 2021-11-04 - **Author:** Reflex Spinal Health **Summary:** It's Movember! Reflex Spinal Health are taking part, growing moustaches, or with physical challenges to help change the face of men's health! **Content:** November is upon us and so starts Movember; an entire month where men across the globe let their moustaches grow in honour of the Movember Foundation which raises awareness and funds for men’s health, specifically prostate cancer, testicular cancer, suicide prevention and mental health. The Movember foundation funds ground-breaking projects which are changing and saving lives. They say “our fathers, partners, brothers and friends are facing a health crisis, yet it’s rarely talked about. Men are dying too young. We can’t afford to stay silent.” Here at Reflex Spinal Health, we are all doing our bit this Movember. The male team members are Andy and his Mum sporting their moustaches back in 2015! growing moustaches, they’ve started the month clean-shaven so we can’t wait to see what sprouts forth by month’s end, we’re hoping for some full-on handlebar efforts. Who do you you think will grow the best ‘tache? Non-growers will ‘move for Movember’ which involves a physical challenge, clocking up 60km (or more) throughout the month. This could be running, walking, swimming, rowing, horse-riding or cycling at least 60km over the month. That’s 60km for the 60 men we lose to suicide each hour, every hour across the world. We hope that you enjoy seeing our progress over the following weeks. We would be extremely grateful if you could sponsor our team and help support this wonderful cause. If you can spare any money at all then please visit our team Movember page to donate, or ask when you’re next in the clinic. To donate to the Reflex Spinal Health Movember team page please click here: https://movember.com/t/reflex-spinal-health?mc=1 We will keep updating our social media, and out donation page, with photos and updates of our efforts.  Sadly, or maybe not sadly, our moustaches will be hidden underneath our clinic facemarks for much of the time!  Please help us by changing the face of men’s health!   Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new window) Facebook --- ### Osteopath Rob Bryson Completes London Marathon in Awesome Time - **URL:** https://www.reflexspinalhealth.com/2021/10/06/osteopath-rob-bryson-completes-london-marathon-in-awesome-time/ - **Published:** 2021-10-06 - **Modified:** 2021-10-06 - **Author:** Reflex Spinal Health **Summary:** Yes! Rob Bryson completes the London Marathon in a great time and for a fabulous cause, the St Georges Hospital Charity 'Forget Me Not' suite. **Content:** YES! He did it!  Osteopath Rob Bryson completes the London Marathon in awesome time! Rob ran his heart out and completed the big race in a very impressive 3 hours and 8 minutes.  To make it even more impressive was that he ran the second half even faster than the first 13 miles AND this was Rob’s first attempt at the marathon distance. Prior to running on Sunday Rob outlined his reasons for running for the charity of his choice (the link to which is here: http://uk.virginmoneygiving.com/RobBryson1  ) Rob said, “I will be running to raise money for St George’s Hospital Charity, – an amazing cause even more so given how much we’ve relied on and appreciated the NHS over the last 18 months. This charity is even more special however, as they are currently in the process of fundraising to remodel the ‘Forget Me Not’ suite in the hospital, a place for parents to mourn and spend final moments with their children in privacy after their devastating losses. Transforming this space will make a huge difference for the families who spend time there in such tragic circumstances. Sadly, my friends Giles and Phoebe Barrett spent time in the suite in April 2018 after the tragic loss of their first daughter, Ottilie, who was stillborn at 37 weeks. They, along with a number of friends, have raised an incredible amount towards the charity so far and I would love to raise as much as possible for this great cause. I have set myself the target of running the marathon in 3 hours and 15 minutes or better, so here it is in writing! I know this is optimistic for a first marathon attempt, but I wanted to give myself a challenge that’s going to push me throughout the training. I massively appreciate your support and any contribution big or small – thanks everyone!” Here is a link to Rob’s donation page if you like to donate. Any amount is greatly appreciated for such a fab cause. http://uk.virginmoneygiving.com/RobBryson1 Insisting that the post run muscle pains were not as bad as expected is great…… but he was in to see one of our fantastic Reflex massage therapists for effective sports massage therapy the morning after. So, what may be next for Rob?  “Well, after i have had a little down time i quite fancy taking on the challenge of a full ironman race.”  After this weekends performance we wouldn’t bet against him, would you? In the meantime we can celebrate the fact that Rob Bryson completes the London Marathon in a fabulous 3 hours and 8 minutes!   Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new window) Facebook --- ### Reading Osteopath Kevin Mullen joins Reflex Spinal Health - **URL:** https://www.reflexspinalhealth.com/2021/09/27/reading-osteopath-kevin-mullen-joins-reflex-spinal-health/ - **Published:** 2021-09-27 - **Modified:** 2021-09-27 - **Author:** Reflex Spinal Health **Summary:** Experienced Reading Osteopath, Kevin Mullen, has joined the Reflex Spinal Health team. Consult him in Caversham, Reading. **Content:** All of us at Reflex Spinal Health are delighted to welcome a new clinical team member. Experienced Reading Osteopath, Kevin Mullen, has been practicing in the local area for approximately seven years. He has now joined Team Reflex and will be seeing patients, as part of the Reflex Osteopathy team, at the clinic from Monday 4th October. “I am really looking forward to starting at Reflex Spinal Health, and being part of such a great team. The provision of chiropractic, osteopathy and soft tissue therapies working side-by-side is a real attraction and Reflex Spinal Health has a great reputation in the local area,” said Kevin. Clinic Director at Reflex, Andy Green, says, “I am really pleased that Kevin Mullen has agreed to join us at Reflex.  I have known Kev for many years, going back to when we were both working in what was then called Reflex Fitness, above Waitrose in Caversham. At that stage, about 15 years ago, he was using his knowledge as a PT and rehabilitation expert whilst training to be an osteopath at Oxford Brookes. That seems a long time ago now, especially as Kevin has been practicing in the local area for over seven years!  I know that Reflex has gained a great addition to our clinical team and i look forward to him starting very soon.”   Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new window) Facebook --- ### Rob Bryson continues preparation for London Marathon - **URL:** https://www.reflexspinalhealth.com/2021/08/26/rob-bryson-preparation-london-marathon/ - **Published:** 2021-08-26 - **Modified:** 2021-08-26 - **Author:** Reflex Spinal Health **Summary:** Reading Osteopath Rob Bryson, who works at Reflex Spinal Health, is running the London Marathon for the St Georges Forget Me Not Suite fund **Content:** Reading Osteopath Rob Bryson A short update to let you know that Rob Bryson, one of our fantastic Reflex Osteopaths, completed the London Vitality Big Half Marathon last weekend. He finished it in the very impressive time of 1 hour 28 minutes.  To me that sound very fast!  This was Rob’s first ever running event which makes this even more impressive.  This half marathon performance is only the build-up though to October’s (fast approaching) full London Marathon. That will be another first for Rob.  There is a mission behind this though, and Rob is raising money for a very good cause. “I am running the London Marathon in aid of St Georges Hospital and the remodelling of their ‘Forget Me Not Suite’. This is a very important place for parents to mourn and spend some precious final moments with their children in privacy, and after their tragic losses. If you have a spare moment, please take some time to to view my Virgin Money Giving page which has more information. Any donation, big or small, would be greatly appreciated and is going to an amazing cause! Thank you in advance.” CLICK HERE To View Rob’s Virgin Money Giving Page There has also been a Press Release that has now been published widely about Rob’s marathon preparations, and you can find that here. https://www.pressadvantage.com/i_story/45566-reading-osteopath-rob-bryson-completes-london-vitality-big-half-marathon-and-prepares-for-london-mar I am sure you will join with me and all of Team Reflex is wishing Rob Bryson well for the full marathon, and i hope that you may be able to spare a little towards this great fund-raising cause.  We will keep you updated with Rob’s progress up to and including the big run! If you have any questions, especially about the Forget Me Not Suite at St Georges,  please do contact us at the clinic on 0118 946 2100 or leave a message for Rob Bryson who will get back to you.   Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new window) Facebook --- ### 5 Awesome Effects of Massage - **URL:** https://www.reflexspinalhealth.com/2021/08/06/5-awesome-effects-of-massage/ - **Published:** 2021-08-06 - **Modified:** 2021-08-06 - **Author:** Reflex Spinal Health **Summary:** Here are 5 awesome effects of massage therapy, article written by Reading Massage Therapist Aska Gavaghan, from Reflex Spinal Health. **Content:** Massage therapy is one of the most effective ways to relax, and there are many awesome effects of massage on the human body, writes Reading Massage Therapist Aska Gavaghan. This under-rated form of physical therapy relieves and treats structural abnormalities and muscle imbalances. Therapeutic massage increases joint mobility and flexibility. It also improves recovery of soft tissue injuries and reduces muscle tension.  Those benefits are commonly known but beyond them, there are other unique and sometimes unexpected benefits of massage therapy that can better your health, both mentally and physically. At Reflex Spinal Health we have an excellent team of massage therapists at our clinic in Caversham, Reading. Here are 5 awesome effects of massage Many of us deal with some sort of postural stress. This often manifests itself as pain or weakness in the shoulders and neck or lower back and gluteals. These issues may especially affect people that spend long hours sat (usually in a slouched position) at their desk. Regular soft tissue massage can counteract the imbalances caused from sitting and therefore relieve postural stress in your body. Human touch in massage therapy can be truly therapeutic and relaxing, and can help to soothe anxiety and depression. Research conducted by the renowned Mayo Clinic, reported that a one hour massage could actually lower the recipients cortisol levels, possibly by up to 30%. Cortisol is one of the most important stress hormones in our body.  A similar study was published in the medical journal, Depression and Anxiety. This claimed that a sample group who received therapeutic massage over 12 weeks demonstrated a 50% reduction in symptoms of anxiety. Can massage therapy help you sleep better? Massage therapy improves sleep, not only in adults who cannot rest comfortably at night, but also in infants and children who can sleep better and cry less (research from the University of Warwick). People who suffer from chronic tension headaches can benefit from massage therapy that can help to decrease frequency and severity of them by releasing muscle spasms and easing muscle tension held in shoulders, head and neck. Massage therapy also boosts immunity by increasing the levels of white blood cells that play a huge role in protecting our body from the disease or infection improving immune function. The physical nature of massage flushes toxins from the tissue. This relaxes the tissue, and causing an increase in blood flow. Hopefully this short article will open your eyes further to some of the many awesome effects of massage. Did you know of all these benefits? Invest in your wellbeing by having regular massages that will undoubtedly help you to enjoy your life more! Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new window) Facebook --- ### 5 things chiropractic and osteopathy can help with that you may not know about - **URL:** https://www.reflexspinalhealth.com/2021/07/08/5-things-chiropractic-osteopathy-can-help-with/ - **Published:** 2021-07-08 - **Modified:** 2021-07-08 - **Author:** Reflex Spinal Health **Summary:** Know these 5 things chiropractic and osteopathy can help with? At Reflex Spinal Health in Reading, Berkshire, we can help you feel great! **Content:** Reading Chiropractor, Beccy Norman Even patients that have been with us for years are still sometimes shocked when they hear about some of the things we can help with, writes Reading Chiropractor Beccy Norman. There’s still a huge misconception that we only deal with backs but that’s simply not the case. There are many things we can help with, but I thought I’d include 5 things chiropractic and osteopathy can help with that you may not know about.  These include some of the most common presentations that crop up in clinic day to day. If there’s any condition that you’re unsure about whether we treat, then just chat to your practitioner. Or if you’re a new patient you can book in for a complimentary spinal check with one of our team. 1.  Headaches Even after four years at Reflex, I still can’t get over how many people put up with headaches and think they just have to ‘get on with it”. Over 10 million people in the UK aged 15-69 suffer from migraines in the UK. Migraines are defined as recurrent throbbing headache that typically affects one side of the head. It is often accompanied by nausea and disturbed vision. Migraines are a debilitating illness and the most common reason for visiting A&E.  Chiropractic has been proven to help in migraine prevention.  This is usually the case for people whose migrainous headaches are linked to mechanical triggers in the neck.  I have many patients who, with our care, have either seen a dramatic reduction in their headaches or have no headaches at all anymore! Cervicogenic headaches is another headache condition that we are able to provide safe and effective care to treat. 2.  Shoulder injuries If I had a pound for how many times patients have said ‘but you do backs how can you help with my shoulder?’ I’d be rich! Firstly your shoulder connects to your cervical spine (neck ) and your thoracic spine ( mid back). Therefore, if there is stiffness and issues in this area this can transfer as secondary issues in the shoulder. Secondly, we love treatment of the shoulder. With a combination of manipulation, soft tissue work and rehabilitation exercises we can help with most common shoulder injuries. We are also qualified to diagnose shoulder injuries that may need referral on to a specialist. At reflex, some of our practitioners are also trained in a specific technique called Neil-Asher technique to treat frozen shoulder in Reading, Berkshire. Basically, if it’s a shoulder condition, we’ve got you covered! 3.  Pregnancy care Pregnancy care is something I’m truly passionate about. If there was any point in your life I thought it was most important to visit a chiropractor – this is it. During pregnancy your body goes through so many changes. The hormone relaxin releases in order to help with the birth. This causes ligament laxity in the pelvis and can lead to pelvic pain. Then as your bump grows your centre of gravity changes. This changes… --- ### 5 reasons to stay away from flip-flops! - **URL:** https://www.reflexspinalhealth.com/2021/06/12/5-reasons-to-stay-away-from-flip-flops/ - **Published:** 2021-06-12 - **Modified:** 2021-06-12 - **Author:** Reflex Spinal Health **Summary:** 5 reasons to stay away from flip-flops; no foot support, tightened calves, can adversely affect posture, can cause foot and heel pain. **Content:** Reading Chiropractor, Beccy Norman It’s that time of year again – flip-flop season, writes Reading Chiropractor Beccy Norman. Every year in clinic I see patients that have been doing great. But, all of a sudden they have new issues, or their old issues suddenly crop up out of nowhere and we are all left a bit confused. Then I suddenly realise what the problem is – the dreaded flip-flops are back! Although they are convenient and cool on warm summer days, here are many drawbacks to using them regularly. At Reflex Spinal Health we recommend that you stay away from flip-flops as much as possible! As much as I’d like to tell you to chuck them in the bin, the compromise is to keep them for use by the pool. Below I’ve discussed just a few reasons why they’re a bad idea in the hope that I might be able to convince you! So, here are my 5 reasons to stay away from flip-flops! 1. Flip-Flops don’t provide support Many of us have weak arches and over pronate. We prescribe foot orthotics to a lot of our patients to combat this issue. When wearing flip-flops you obviously can’t wear your orthotics! Even worse flip-flops provide absolutely no support whatsoever. When the foot rolls in this puts pressure through the whole lower limb train from your big toe, to your knees and all the way up to your hips and low back. You may also experience shin pain known as shin splints. If you are desperate to wear flip flops but avoid these issues then the best thing to do is see our wonderful osteopath Seb Murtagh for a gait scan. He can let you know whether you are a good candidate for prescription orthotic flip-flops. Here is a video about our “flip-flop checks” by the lovely Jérémie Agius who returned home to France last year! 2. They tighten your calves When wearing flip-flops, we often curl our toes to hold on to the flip-flops while walking. There is also the issue that while wearing flip-flops we tend to take shorter strides and don’t lift the leg up properly. These compensations combined cause tightness in the Achilles tendon. This can lead to tendonitis, which is inflammation of the Achilles. This is not only painful but can also then cause problems higher up the leg and start to tighten the claves as well. This can cause pain day to day and even more so when trying to exercise. If this has happened to you , then your practitioner can help alleviate the symptoms and give you some stretches to loosen things off. 3. Flip-Flops adversely affect your posture Wearing flip-flops changes the biomechanics of the whole body. They can cause your pelvis to tilt forward and the feet to roll In. This increases the pressure on the low back. This includes both the joints and the musculature. This is why regular flip-flop usage is so commonly linked with low back pain. This… --- ### Zoë's Bank Holiday Gardening Guide - **URL:** https://www.reflexspinalhealth.com/2021/05/29/bank-holiday-gardening-guide/ - **Published:** 2021-05-29 - **Modified:** 2021-05-29 - **Author:** Reflex Spinal Health **Summary:** Zoe's bank holiday gardening guide. Tips from Reflex Spinal Health team to keep you enjoying the garden, feel great & happy, healthy and well **Content:** Zoe Lofthouse Reading Chiropractor Here is our bank holiday gardening guide! As we fast approach this May bank holiday, I’m sure you will join me in hoping and praying for some better weather, writes Reading Chiropractor Zoë Lofthouse. Luckily the forecast this weekend finally looks a bit brighter (thank goodness) and we all know what sunshine and bank holidays mean…. GARDENING! If you’re anything like me the garden has been neglected over this never-ending winter, I have a fence to paint, weeds to pull, plants to plant and grass to be mowed. And the temptation for all of us is to just GET IT DONE. Pleeeeaase don’t do this! … over the years I’ve learnt to predict a sudden surge in ’emergency appointments‘ following a sunny bank holiday. The conversations usually start ‘ just wondering if I can come in ASAP as I did 5 hours of gardening yesterday and have thrown my back out.’ Please don’t let this be you! Instead have a read of my bank holiday gardening guide. I don‘t pretend to be green fingered, I certainly can’t tell you the best way to grow tomatoes nor give a pro tip on pruning the rose bush, but what i can tell you is how to be safe when you do these things: Bank Holiday Gardening Guide Tip 1 I’ve already said it, DON‘T DO IT ALL AT ONCE. Pick one thing to work on, the grass, or potting but not everything. Your body is very good at compensating but will only tolerate so much. There will be a threshold that you will reach and then all of a sudden your back will be in full toddler tantrum mode and will throw it’s toys out of the pram and go into spasm. This is a defence mechanism and your body’s way of telling you it has had enough!  Gardening really can be great exercise for you, but listen to your body! Cracking Gardening Guide Tip 2 Regular breaks. This will give your back a chance to recover and keep the problem threshold at bay. Try doing 20 minutes at a time with 10-minute breaks in between. It might take you a little longer to get the job done but your back will be thankful for the respite. Important Gardening Guide Tip 3 Bend the knees! We have all heard to bend the knees and not the back but I’m sure some of us are guilty of ‘just quickly’ doing something without consideration for our form. Stand up straight and pretend there is a metal pole running through the top of your head, down through the spine and coming out the bottom of your pelvis. This metal pole can’t and isn’t allowed to bend, so to do anything it is only the knees and hips that are performing the movement. It will take a little time to get used to this but the more you practice the easier it gets. Smashing Gardening Tip 4 Protect the knees. As you… --- ### Foot Orthotics in Sport: Are You Over Pronating into Pain? - **URL:** https://www.reflexspinalhealth.com/2021/05/14/foot-orthotics-in-sport-over-pronating-into-pain/ - **Published:** 2021-05-14 - **Modified:** 2021-05-14 - **Author:** Reflex Spinal Health **Summary:** Foot orthotics in sport may also be used to improve your sports performance by helping align the foot and ankle. Book your gait assessment! **Content:** Reading Osteopath Seb Murtagh What is the role of foot orthotics in sport, writes Reading Osteopath Seb Murtagh. All too often we see patients who’ve made the heart breaking decision to give up their much-loved sport due to their knees “giving way”. Squash, Running, Football, Netball, Skiing… you name it. Knees are very simple joints. Knees love flexion and extension but are not as great when put under lateral or rotational movements. In these cases, I tend to make a beeline straight for the feet where, 9 times out of 10, there will be some sort of underlying issue with foot mechanics. Are you now starting to run regularly, or return to sport post-COVID lockdowns? If so now is the perfect time to get your foot biomechanics assessed. What is Over Pronation? Over Pronation is the biggie. Pronation is often inappropriately used to suggest dysfunctional foot mechanics. In fact, pronation is a key part of the gait cycle and essential to an efficient walking or running technique. However, too much pronation or “Over Pronation” leads to increased internal rotation of the shin and excess strain on the knees. This contributes to a variety of knee disorders including meniscus and ligament injuries. So, how can I tell if I’m over-pronating I hear you ask? Pick up a pair of your well-worn shoes and turn them upside down. Take a look at the tread and look for any uneven wear patterns. If your trainers show excessive wear on the outside of the heel and/or underneath the big toe there is a good chance you are over-pronating. Foot Orthotic Prescription When one of our team thinks there a problem with your foot mechanics we refer you for an in-house gait assessment. During this session, you will likely be given some specific rehab exercises and potentially fitted for foot orthotics. Orthotics are insole shaped devices that enable most pairs of footwear to provide the specific support that your feet want and need. The design of orthotics recommended to you will be based on your specific needs.  The findings of your gait assessment and the type of problem you are experiencing are intrinsic to your prescription. Other than knee issues, your Orthotics may be able to help a wide range of conditions. These include heel pain, bunions, plantar fasciitis, hammer toe, ITB syndrome, hip and lower back pain. Foot Orthotics in Sport Orthotics may also be used to improve your sports performance by helping align the foot and ankle. They can help increase shock absorption, improve comfort, reduce blisters and most importantly reduce the risk of future injury. At Reflex Spinal Health we have provided orthotics for Premier League footballers, and international rowers amongst others. These athletes know the benefit of foot orthotics in sport performance. Could they be of benefit to you? Are you ready to get back to sport or exercise? Please come and see what we can do to get you back on track. Whether you are a seasoned pro or a… --- ### Reflex Spinal Health Cycling Club - **URL:** https://www.reflexspinalhealth.com/2021/04/10/reflex-spinal-health-cycling-club/ - **Published:** 2021-04-10 - **Modified:** 2021-04-10 - **Author:** Reflex Spinal Health **Summary:** Launching the new Reflex Spinal Health Cycling Club. A social club with a bike riding problem! Keeping fit and having fun. **Content:** EXCITING NEWS…. (well exciting for cyclists anyway!) Come and join the Reflex peloton! We are launching the Reflex Spinal Health Cycling Club (RSHCC), writes Reading Chiropractor Andy Green. For me the last 12 months or on/off COVID lockdown meant i needed to find a new way to let off steam. The answer was getting into road cycling. After initially borrowing a bike, i then bought one from a friend of a friend. Yes, before you ask they do, just about, make road bikes big enough for me! I have really enjoyed getting out and about, acquiring new kit, and exploring the fantastic roads around the Chilterns. My main challenge is that nearly everywhere around us requires cycling up big hills and these are still a big challenge for me.  The club is really about arranging some social group rides on the road.  If you have a mountain bike you can join the club, and join us for the socials, but we may have to develop a sub-group for cross-country riders! Reflex Spinal Health Cycling Club kit Joining the Reflex Spinal Health Cycling Club Reflex Spinal Health Cycling Club kit gloves We have designed new kit for the RSHCC. To become a member we will ask you to purchase one of the clubs short-sleeve cycling tops. These will be initially for sale for £45, and orders are placed after you have purchased them. To join the club you must be either a current patient, practice member, or previous patient of ours. Once joined you may, of course, also add a family member or partner, even if they have not been a Reflex patient. We will not carry excess stock. There will be no other membership fee, so once you’re in, you’re in!  We have also had bib shorts and gloves designed. You can, of course purchase these, but this is not required to join the club. Short-sleeved jersey:  £45 Bib shorts (pro Italian chamois):  £70 Gloves:    £20 To Order Kit please email Andy Green directly on: andrew.green@reflexspinalhealth.com  (deadline for 1st kit order Sunday 18th April) Please Note: For kit sizing please see the sizing guides at the bottom of this post. As these are purchased to order we cannot accept returns, or alter sizings i am afraid. Aims of the Reflex Spinal Health Cycling Club To have fun cycling, to make new friends to go cycling with, and have 2-3 arranged group rides each year during nicer weather.  The plan is that group rides will end somewhere where we can meet up, and a Reflex team member will be there with cold boxes of drinks, and nibbles so we can have a chat before heading off home. We also plan to have two group rides each time, with a faster group (going a little further), and a slower group (no one gets left behind!). It may well be that i take up the role of Lanterne Rouge! What Next? I would love to get an order in for RSHCC kit soon.… --- ### 5 Ways Stress Is Affecting Your Body - **URL:** https://www.reflexspinalhealth.com/2021/04/10/5-ways-stress-is-affecting-your-body/ - **Published:** 2021-04-10 - **Modified:** 2021-04-10 - **Author:** Reflex Spinal Health **Summary:** Stress is a physiological response by your body priming you for fight or flight. Here's 5 ways stress is affecting your body. **Content:** Over the last year we have probably all experienced stress in some form at one time or another, writes Reading Chiropractor Beccy Norman. Stress is a physiological response in the body that is there to prime our bodies, ready to attack. However, if we are kept in this fight or flight state long term, this can have harmful effects on our bodies. Here are just 5 ways stress is affecting your body. Five Ways Stress is Affecting Your Body 1.Increased Blood pressure Increased blood pressure, also known as hypertension, is a very serious problem. During the fight or flight response, adrenaline is released into your body. This makes your heart beat faster and the blood pump faster around your body. Long term this causes stress on the blood vessels that are taking on this turbulent blood flow. Symptoms of hypertension can include shortness of breath and headaches. However, most of the time you won’t even know you have high blood pressure unless it’s checked (your practitioner is able to do this for you at the clinic). Long term effects of hypertension can be very serious. They include heart attacks and strokes. 2. Insomnia I have heard so many patients reporting in the last year that their sleep has been worse than normal during this year of Covid. This is unsurprising. Stress can often lead to insomnia and other sleep problems. This Is also a catch 22 because lack of sleep can increase our stress levels as well – what a mess! Insomnia is defined by severe lack of sleep despite allocated the correct amount of time for sleep and a comfortable sleep environment. Insomnia is considered chronic if it lasts for more than 3 months. This is when you should seek the help of your GP . Not only is Stress linked to insomnia, it’s also linked to sleep apnoea. There are some helpful ways to possibly improve your sleep. This is includes: Getting exercise in the day (and preferably outdoors). Switching off from electronic devices at least an hour before bed. Creating a good sleep environment: Low lighting when winding down and darkness when sleeping A cool, ventilated room Limited exposure to outdoor noise Going to bed and getting up at the same time every day . When it comes to stress and insomnia, it can also be helpful to have a journal by your bed to ‘brain dump’ things your are feeling anxious or stressed about. The BrainTap App is also great as it offers both sleep meditation and sleep stories to help you drift off. You can read more about BrainTap at Reflex Spinal Health here.  CLICK the BrainTap Banner immediately below to try a FREE 15-Day Trial… you don’t even need to add any card details, so give it a try! 3. Stomach Issues The 3rd of our 5 ways stress is affecting your body are stomach issues. Your gut Is full of nerves and bacteria that communicate with the brain. Stress can interfere with this… --- ### 5 Top Tips for a Healthy Pregnancy - **URL:** https://www.reflexspinalhealth.com/2021/01/31/5-top-tips-for-a-healthy-pregnancy/ - **Published:** 2021-01-31 - **Modified:** 2021-03-22 - **Author:** Reflex Spinal Health **Summary:** Reading Chiropractor Beccy Norman is passionate about caring for pregnant women, babies and children: Her 5 top tips for a healthy pregnancy **Content:** Reflex Chiropractor Beccy Norman Taking care of women throughout their pregnancy Is an absolute passion of mine, writes Reading Chiropractor Beccy Norman. There is nothing better than helping women through the most amazing change their body will go through and then hearing the wonderful birth stories afterwards. Oh and of course meeting the little one we’ve been keeping cosy all this time!! Over the last few years of caring for pregnant women, babies and children and continuing my studying in this field I have discovered a few things that definitely seem to help towards a happy, healthy pregnancy. Here are my 5 top tips for a healthy pregnancy. CLICK HERE to read our Pregnancy, Babies and Children website page Getting Adjusted I’m fully aware I’m biassed but getting adjusted by your chiropractor or osteopath really can make all the difference. Many women are told the back pain in pregnancy is ‘normal’. This just isn’t true! It may be common but it is not normal. During pregnancy the body goes through so many changes. Your centre of gravity changes, the hormone relaxin loosens many of your ligaments. This affects around the pelvis, your lower back curve increases and your head and neck tend to tilt forward. There is plenty we can do as chiropractors to help balance the pelvis and spine and try to combat the strain on the spine from the change in centre of gravity. Keep Moving Many women, when pregnant, can feel worried about exercising during pregnancy and are  unsure of what is safe. Although everyone is different it’s worth talking to your GP before increasing exercise. In general as long as the exercise is something your body is used to, it is something you can continue with. For example if you are a marathon runner, you can continue running. However, if you have never run before, training for a 10km isn’t a great idea. Yoga is a great way to keep moving and strengthen the body. Tessa is a fantastic yoga instructor and can help with both pre and post natal strengthening! (link for her website here: https://www.tessayoga.co.uk). It is also worth considering strength training , particularly for your back muscles and glutes (the big muscles in your bottom!). This will help combat both the ligamentous and gravitational changes. Either have a chat with your practitioner or Tereena Hartin is a local PT who specialises in this area and has helped many of my pregnancy patients. Overall the main thing is finding something low impact that you are comfortable with and enjoy! Just chat with your practitioner to work out what’s safe and right for you. Nourish Yourself  We are what we eat! So surely during pregnancy is the time to consider carefully what we do and don’t eat. In terms of calorific intake, this doesn’t really need to change in the first trimester.  Then an additional 200kcals in the second trimester and then a total of 400kcals extra in the third trimester. Sorry to be the… --- ### Foot Orthotics and Their Effect on my Ability to Run - **URL:** https://www.reflexspinalhealth.com/2021/01/25/foot-orthotics-ability-to-run/ - **Published:** 2021-01-25 - **Modified:** 2021-01-25 - **Author:** Reflex Spinal Health **Summary:** Foot Orthotics and their effect on my ability to run. Since using bespoke foot orthotics from Reflex Spinal Health i run further and faster. **Content:** I’ve always had a bit of a love:hate relationship with running, writes Reading Osteopath Seb Murtagh. I enjoy the activity, it’s a great form of exercise and it’s really good for my headspace. It gives me a chance to think and digest what’s going on in my life at that point.  However, I’ve never been into big distances. Previously 10km is the most I’ve ever been able to manage before I get injured. This has been the case since my mid-teens. I’ve twice tried training for a half marathon and both times topped out at about 8 miles. During training my left knee has been a weak link and given way. It’s been a massive frustration for me over the years. However, somehow at the age of 36 and during a Covid-19 pandemic I seem to have cracked it! I am sure this is due to foot orthotics and their effect on my ability to run. Beccy recently wrote an article on common mistakes made when people start or increase their running training. I would recommend you give it a look. So how did I do it… Three months into my furlough period, around June 2020, I was getting a bit tubby! The hockey season had been cancelled, I’d not run any significant distance for a good while, and my exercise consisted of a daily pootle along the river bank with my 18month old Freya & Tonko the dog at roughly 0MPH! Whilst this was great fun, I wasn’t burning any calories. I decided that running would be a great way to shift some of my Covid chub. First off I needed a new gadget to help motivate me. I upgraded my basic activity tracker to a Garmin Forerunner 245 and started the inbuilt 5k training program. My new Garmin, which is awesome by the way and well worth the investment (no I’m not on commission), mapped out a training program for me with three runs per week. Starting with seriously easy walk/runs and slowly building up to a reasonably paced 5k run. I found it a little easy at times, but learning from past mistakes, i didn’t want to burn out so I followed the program pretty closely. This took about six weeks. The Garmin 10k training program followed and over the next eight weeks I was comfortably running 10k. Increasing running distance During the 10k training I had a bit of a eureka moment as to why I had always had so many problems running any significant distance. My Foot Orthotics, about 3 and a half years old at this point, are getting a bit tatty. I decided to send them in for a refurb. Over the next couple of weeks running without my Orthotics, it all started to go a bit wrong. My left knee was making an unwelcome and painful appearance and my back was also playing up. It was so bad that I had to stop training and didn’t run for another two weeks. Along… --- ### 5 Common Mistakes Made When You Start Running - **URL:** https://www.reflexspinalhealth.com/2021/01/23/5-common-mistakes-made-when-you-start-running/ - **Published:** 2021-01-23 - **Modified:** 2021-01-24 - **Author:** Reflex Spinal Health **Summary:** Reflex Spinal Health's 5 common mistakes made when you start running - exercise quantity, shoes, feet, strength, stretching & recovery **Content:** Over lockdown you only have to venture outside to see that many people are exercising more. After walking and home workouts running has been the most popular exercise during this period. This is great news and running has so many benefits. One of them being running is accessible to literally everyone. However, it doesn’t matter how much enthusiasm you have towards your new exercise it can be easy to make mistakes that will not only curb your enthusiasm but also your progress. We’ve put together five common mistakes made when you start running. We often see with patients presenting with niggles, but we want to keep you pounding the pavements! 1.Too much too soon The number one problem most people tend to face is that they want to put their trainers on, leap out the door and instantly bosh out a 5km run. Unfortunately for most people that’s just not possible! The best thing to do is build in slowly and interval between walking and running. This enables your muscles and cardiovascular system to slowly get used to the new activity. This also means your legs won’t be so sore that you can’t move for the next week! The NHS ‘Couch to 5k’ is a great app to help you build up slowly and safely. 2.Wearing the wrong gear Running can be much more enjoyable when wearing the right items of clothing . One of the most important things to consider is your foot wear. There’s an overwhelming number of running trainers out there so try and chat to your practitioner about what type Is best for you. This may also be the time to have a chat with them about whether foot orthotics are right for you.  We have hundreds of patients who use their orthotics daily, feel great on them and wouldn’t be without them! Your feet are your foundation and if this foundation Is not set correctly this can cause problems all over the body. Particularly with running they can significantly reduce common injuries such as : shin splints, ‘runner’s knee’, achilles pain and low back pain. The other factor to consider Is how long have you had your trainers? On average they should be replaced every 300-400 miles. In terms of clothing make sure you are layering in case you get too warm and that you are wearing comfortable fabrics that are made to wick away sweat. For women a good quality , high impact sports bra is also important to reduces risk of chest and back pain. 3. Not strengthening the whole body Running is great cardiovascular exercise and works many muscles in the body but in order to prevent injury and improve your speed ,power and endurance then you may want to add in additional strength exercises at home. Your practitioner will be able to help prescribe specific rehabilitation and strengthening exercises for you in this area but the primary things you want to consider focussing on are your core strength and gluteal muscle… --- ### Pain Free Laser Hair Removal in Reading - **URL:** https://www.reflexspinalhealth.com/2020/12/05/pain-free-laser-hair-removal-in-reading/ - **Published:** 2020-12-05 - **Modified:** 2020-12-05 - **Author:** Reflex Spinal Health **Summary:** Looking for Pain Free laser hair removal in Reading, Berkshire? Yes, we said painless! At Reading Cosmetic Laser we have the only Motus AY laser in Reading **Content:** Introducing Reading Cosmetic Laser It’s a very exciting day at Reflex as we have now expanded our services further. We can now offer pain free laser hair removal in Reading! Our new business is called Reading Cosmetic Laser and runs within our current clinic. Don’t Panic! There are no changes to how we offer our chiropractic, osteopathic and massage therapy services. I can also appreciate that cosmetic laser services may not be relevant to you! However, pain free laser hair removal in Reading is very relevant to a lot of people, and we can now offer you the very best service of this kind in Reading. The Unique Motus AY Laser We are confident of this as we have a machine unique to the area at this time, the Motus AY laser. It’s combination of Alexandrite laser and Moveo hand piece ensure that during laser hair removal the heat is reduced and the process actually feels cool. The  Moveo hand piece is not used for some treatments, such as treatments skin rejuvenation, thread vein reduction or skin pigmentation reduction for example. During these treatments we use a different function and some heat is felt during the process. Laser Hair Removal Since 1960, when pioneer Theodore Maiman invented it, laser hair removal has been the gold standard for hair reduction. It is the only hair removal system that produces a semi-permanent reduction in hair follicle density. Put simply, laser hair removal is more effective than waxing, threading, shaving and electrolysis and it lasts longer. But, despite it’s effectiveness (and the technology improving all the time) laser has one massive problem. It’s painful! That is until now… Italian laser manufacturer Deka has taken laser hair removal to the next level by developing a PAIN-FREE system. In the UK, this technology is only available in the Motus AY. Not only is the new laser not painful but the incorporation of Moveo technology means that it is also incredible fast. We have the ONLY Motus AY in Reading! Reserve Your Patch Test Now for Pain Free Laser Hair Removal in Reading Gone are the days where you will be subjected to hundreds of painful “rubber band slaps” torturing your skin for 30 to 60 minutes as you go through the procedure. RESERVE Your Consultation and Sensitivity Patch Test for only £10, fully refundable if you decide not to proceed with treatment. This is a great solution for you if you have unwanted hair and want to take advantage of pain free laser hair removal in Reading.  This produces unrivalled long-term results. Please be aware that our ability to provide discounted consultations is limited. We may need to withdraw the offer without any notice. For more information, or to book your patch test go to: www.readingcosmeticlaser.co.uk Or… Call the Reading Cosmetic Laser Clinic Now on 0118 907 1999. Book your consultation and patch test with one of our professional skin care team. Just £10 (normally £110). The clinic is extremely busy and may not be… --- ### Make Christmas Wonderful - Not the Most Stressful time of year! - **URL:** https://www.reflexspinalhealth.com/2020/12/01/make-christmas-wonderful-not-most-stressful-time-of-year/ - **Published:** 2020-12-01 - **Modified:** 2020-12-01 - **Author:** Reflex Spinal Health **Summary:** Dont make this the most stressful time of year! Practical hints and tips to reduce stress in the build up to christmas from the Reflex Spinal Health team **Content:** It’s the first day of December! Call me crazy but I like to call this the first day of the Christmas period, writes Reading Chiropractor Beccy Norman. If you are enthusiastic like me, you may already have the tree up and have  started buying for your loved ones. For many Christmas is a time of great joy. It can also be, and maybe particularly this year, the most stressful time of year. You might see a message on the family WhatsApp group about who’s staying in what bubble and feel that instant churn in your stomach. You might be lying in bed worrying if you can afford that ‘must have’ present your son wants; or even have that horrible headache creeps up every time you sit down and start to write your Christmas cards. These are all physical responses to stress. This is why as a person who likes to take care of your spines and health, I think it’s important to try and help you out this Christmas….. and let’s try and avoid that feeling of the most stressful time of year!! What is stress? Stress is an emotion that triggers a physiological response, also known as the fight or flight response. Historically this was ready to prep you for the danger you have encountered e.g. a tiger if you’re a cave man! Your sympathetic nervous system kicks in and your heart rate increases, you sweat more, your muscles tense ready for action and your pupils dilate. Meanwhile your parasympathetic nervous system, also known as the ‘rest and digest’ part of your nervous system switches off. Who needs to do things like digest food when you’re running from a tiger! This is just another smart function our body has, but what happens when we run in this state on a daily basis? Long term effects of stress If you are feeling stressed, our heart rates sit much higher than our normal resting rate. If this persists all the time it can be detrimental to our heart health. This puts extra stress on the heart vessels, raises our blood pressure and this can cause damage to the heart. Weight gain – thanks to a protein called betatrophin that is stimulated by stress, this enzyme blocks the breakdown of fat. On top of this, if the body is in fight or flight mode it won’ be digesting properly and this can also lead to symptoms of IBS. Reduced immune response – There is no doubt that stress reduces the effectiveness of our immune system. I’m sure I don’t need to highlight why this is so pertinent at the moment! Chronic stress can also exacerbate both autoimmune diseases like rheumatoid arthritis. It can also affect some of the musculoskeletal conditions that we see you for. Muscle pain – The chronic stimulation of the muscles causing them to tense ‘ready for action’ will slowly cause chronic tension in the neck, shoulders and back. This commonly leads to pain and headaches. Mental health issues… --- ### The Reflex 5 Pillars of Health - **URL:** https://www.reflexspinalhealth.com/2020/11/07/the-reflex-5-pillars-of-health/ - **Published:** 2020-11-07 - **Modified:** 2021-01-24 - **Author:** Reflex Spinal Health **Summary:** The Reflex Spinal Health 5 Pillars of Health. These include hydration, Sleep, Posture, Exercise and Nervous System, chiropractic osteopathy massage **Content:** Here at Reflex Spinal Health we have come up with our 5 key ‘Pillars of Health’ that we believe are the key ingredients to have a happy and healthy spine and body! The pillars of health are set out here, in no particular order of importance. Each section has been written by one of our fantastic Reading Chiropractors or Osteopaths.  Since COVID Lockdown has continued for so long this advice is even more important that usual! There has also been a recent piece on the BBC website on 5 ways to reduce lockdown back pain  – it’s worth a look also! The Pillars of Health: #1 – Hydration The first of the pillars of health is hydration. Two thirds of your body is made of water, so this is important!! Good hydration Is key to our spinal health. The gelatinous part of the disc that sits between of vertebrae offers support, mobility and shock absorption Is predominantly water. They reduce the pressure put on our spine In every movement we do from getting out of bed, to sitting at our desks, to playing football in the evenings. If your discs dehydrate, the the pressure increases on your spine and you are more likely to experience problems. Most people are chronically dehydrated and don’t even know it! Make sure you’re consistently drinking good quality fluids (not fizzy drinks and coffee) throughout the day and not only will this help your spine, you’ll probably see a difference In those nagging afternoon headaches and even your sporting performance! Read this earlier blog by us as a guide to how to hydrate and how much water to drink. #2 – Sleep Sleep is crucial for everybody but the way we sleep can affect the alignment of our spine. As well as the abnormal sleeping  position, not enough sleep can contribute to a poor health and  increased pain in our body like lower back pain or neck pain.  Your spine works very hard all day and every day, supporting your  body and it’s movements. Therefore we must give our spine a good quality of sleep to maintain this function. It’s important to sleep in the best possible position but also pick the right mattress and the right pillow, and to use additional cushions or bolsters if needed. Let’s not forget about staying hydrated at all times as this will unquestionably improve the quality of sleep, and let all the connective tissues and joints to repair. Make sure to get at least  8 hours of sleep every day! #3 – Posture We talk about Posture all day every day. It is a really important part of your health. Maintaining a healthy posture ensures that your bones stay aligned and tension through your muscles and ligaments are balanced. If posture is neglected this balance can become disrupted, leading to some muscles becoming overused and other muscled becoming neglected and losing their strength. Poor posture can also put undue pressure on some joints, disks and nerves. Good posture… --- ### Reflex Lockdown Update Nov 5th 2020 - **URL:** https://www.reflexspinalhealth.com/2020/11/05/reflex-lockdown-update-nov-5th-2020/ - **Published:** 2020-11-05 - **Modified:** 2020-11-05 - **Author:** Reflex Spinal Health **Summary:** Reflex Spinal Health 5th November Lockdown Update. Chiropractic & Osteopathic care, and Soft Tissue Therapy including Massage Therapy available! Please read **Content:** REFLEX LOCKDOWN UPDATE Chiropractic & Osteopathy – Fully Available Clinic Massage Therapy & Sports Massage available – but with a few changes – see below At Reflex Spinal Health we are following all guidance during this lockdown phase. You may have normal access to your Chiropractor or Osteopath We are very pleased that clinical massage therapy may continue. However, for the next 4 weeks certain extra stipulations apply. If you currently have a booking with one of the massage team please expect a call from either your therapist or one of our team to clarify This is because part of the requirement for the massage therapists to work at this time is their particular level of qualification. We also need to assess the clinical need for anyone looking to book an appointment at this time. Also the predominant focus of the appointment needs to be specific soft tissue therapy. This is usually the case with the vast majority of patients at Reflex, who see our soft tissue specialists, as their treatment is working alongside their chiropractic or osteopathic care. The government announcement has encouraged people to continue to access their necessary and routine healthcare. After the last few months we are very well versed in our strict risk assessments, PPE and hygiene procedures We will continue to provide a safe environment for you to visit by following the strict guidelines issued by our professional associations, regulators and Public Health England. If you are shielding or in quarantine and unable to visit the clinic, you can receive support over the phone on 0118 946 2100 WE ARE HERE FOR YOU and we look forward to seeing you soon! STAY SAFE Looking forward to seeing you soon – Team Reflex REFLEX LOCKDOWN UPDATE Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new window) Facebook --- ### COVID November National Lockdown Update - **URL:** https://www.reflexspinalhealth.com/2020/11/01/covid-november-national-lockdown-update/ - **Published:** 2020-11-01 - **Modified:** 2020-11-01 - **Author:** Reflex Spinal Health **Summary:** Reflex Spinal Health will be open for chiropractic & osteoapthy throughout Nevember as normal. Clinical Massage Therapy will likely be paused. **Content:** JUST TO CLARIFY – WE ARE OPEN NEXT WEEK!! Following yesterday’s announcement of a new 4 week national lockdown, we wanted to reassure you all that we will remain OPEN You will have normal access to your Chiropractor or Osteopath. However clinical massage therapy looks as though this will be paused. We are awaiting clarification about clinical soft tissue therapy within our centre. It does look probable that this will be paused though. We will confirm ASAP. The government announcement has encouraged people to continue to access their necessary and routine healthcare. During the first lockdown government legislation allowed us to stay open. However we initially closed as our professional associations needed to develop protocols and procedures for the professions. After the last few months we are very well versed in our strict risk assessments, PPE and hygiene procedures We will continue to provide a safe environment for you to visit by following the strict guidelines issued by our professional associations, regulators and Public Health England. If you are shielding or in quarantine during the national lockdown and unable to visit the clinic, you can receive support over the phone on 0118 946 2100 WE ARE HERE FOR YOU and we look forward to seeing you soon! STAY SAFE Looking forward to seeing you soon – Team Reflex Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new window) Facebook --- ### Pulled a muscle? (a.k.a Muscle Strains) - **URL:** https://www.reflexspinalhealth.com/2020/10/26/pulled-a-muscle-muscle-strains/ - **Published:** 2020-10-26 - **Modified:** 2020-10-26 - **Author:** Reflex Spinal Health **Summary:** Pulled a muscle? Suffering muscle strains are painful or may stop you playing sport. K-Laser therapy, with chiropractic, osteopathy & massage helps **Content:** Seb Murtagh, Osteopath This week we are talking about pulled muscles, otherwise known as muscle strains, writes Reading Osteopath Seb Murtagh. Muscle strains can happen anywhere in the body. However we most commonly see them in the back of your upper leg (hamstring), the back of your lower leg (calf) or the postural muscles of your lower back. What is behind a pulled muscle? These injuries can occur when a muscle is put under a strain that it is not used to. This causes it to become over stretched or tear. The reason behind a muscle injury can vary from fatigue, over use or the need to compensate for other underlying issues. If not dealt with in good time, these muscle injuries can lead to scar tissue formation. Scar tissue can limit the flexibility of the injured muscles which can in turn restrict the movement of joint. The knock-on effect in the future can be an increased chance of injury. Your Chiropractor or Osteopath may manage your muscle strains using a variety of techniques. Chiropractic or osteopathy can treat the underlying causes. Sports massage therapy and myofacial dry needling may also play an important role in your recovery. However, one modality that many patients are less aware of is laser therapy, so that is the focus of this blog article. K-Laser Therapy for Muscle Strains If you’ve ever torn a muscle or suffered muscle strains, then you will likely remember how painful it was in those first few weeks. The injured area can be seriously tender to the touch making hands on treatment difficult and painful. A huge benefit of K-Laser treatment is that it is completely pain free. The K-laser is not a healer in its own right. What K-Laser does do is encourage and enhance the body’s own healing mechanisms by increasing blood supply in the offending area. This increases oxygenation (Luo et al., 2012) in the treated area. The extra oxygen increases the local metabolism which in turn speeds up the local healing process. Another benefit of the increased blood supply is a reduction in inflammation. This should lead to a reduction in pain, an increase in mobility and a decreased healing time. This all works to get you back to what you want to be doing faster! The earlier you start your laser therapy the better the outcome will be. If left to its own devices the body may form scar tissue and adhesions which leave you more susceptible to similar injuries in the future. K-Laser therapy can reduce the potential long term impact of your injury and get you back on your feet quicker. The K-Laser can be customised to suit any area of the body and works on both acute (recent) injuries and chronic (long term) injuries. There are no negative side effects to laser treatment. This coupled with its ease of application it can be used to treat a range of people from young athletes to the elderly. K-Laser is particularly good with… --- ### Sprains and Strains? Benefits of K-Laser - **URL:** https://www.reflexspinalhealth.com/2020/10/13/sprains-and-strains-benefits-of-k-laser/ - **Published:** 2020-10-13 - **Modified:** 2020-10-13 - **Author:** Reflex Spinal Health **Summary:** Have you suffered sprains and strains? Start using the K-Laser therapy as part of your treatment protocol. Laser therapy speeds up the healing process. **Content:** I expect most of us have experienced sprains and strains of some kind in our lives, writes Reading Chiropractor Beccy Norman. We certainly know how painful, and sometimes debilitating, they can be. Sprains and strains stop us from getting on with our lives and prevent us doing activities we enjoy. A sprain is an injury to a ligament in the body. The most common areas are ankles, knees , shoulders and wrists. Sprains are mostly caused by unexpected stress put on a ligament. Poor stretching and warm up before exercise can increase the risk of this occurring. A ligament’s job is to support and stabilise a joint. Spraining a ligament results in pain, swelling , crepitus and loss of motion. If sprains are not treated correctly they can lead to long term chronic issues. Ligament sprains are graded due to severity. The grading depends on whether there is a partial or full tear within the ligament. Grading will help to distinguish the prognosis, a.k.a how long it will take you to recover. Check out our video about K-Laser therapy here: The K-Laser is a fantastic, state-of-the-art, piece of equipment that can accelerate the treatment of your sprain / strain injury. Once your practitioner is happy that fracture has been ruled out (this can commonly be missed as they don’t always show up on x-rays when the injury is new) they can start using the K-Laser therapy as part of your treatment protocol. Laser therapy works by decreasing inflammation and speeding up the healing process. The K-Laser targets the damaged tissue with specific wavelengths of light to stimulate the cells in the tissue. The laser is painless and has no side effects when used to treat sprains.  There is also great research demonstrating the benefits of laser therapy for the treatment of sprains and strains and other musculoskeletal conditions. The treatment has an accumulative effect. You can often see a quick improvement in the swelling, an increase in the range of motion and a reduction in pain. The K-Laser is also a great tool for the fact that it can reduce the risk of scar tissue formation following an Injury. All in all we recommend using the K-Laser as part of your sprain treatment. It can speed up healing and also ensure complete healing and reduce the risk of re-injury! Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new window) Facebook --- ### Sports Injuries? Our practitioners have got you covered! - **URL:** https://www.reflexspinalhealth.com/2020/09/21/sports-injuries-practitioners-got-you-covered/ - **Published:** 2020-09-21 - **Modified:** 2020-09-21 - **Author:** Reflex Spinal Health **Summary:** More people have increased exercise during and after COVID lockdown. This has also lead a an increase in sports injuries presenting at Reflex Spinal Health **Content:** This current COVID situation has bought one strong benefit which we are seeing here in our community at Reflex Spinal Health. People are getting out and exercising more! Not only this , they are trying new ways of staying active too. Exercise has so many benefits but unfortunately new forms of exercise can sometimes bring on new niggles. The niggles can then lead onto a sports injury.  Our practitioners have all put together some useful information about a few of the more common sports injuries we see, and how we treat these effectively. Shoulder Sporting Injuries Do you get Back Pain when playing Golf? So often we hear people saying things to us like “oh do you do shoulders too, I thought it was only backs” – of course we do!! The shoulder is the most mobile joint in the body. This makes it particularly susceptible to injury. Quite often it can be the repetitive movements and overloading of the shoulder that can causes issues. The shoulder is a complex structure with many structures interconnected. This allows the shoulder ability to perform in multiple planes. This also means it is quite easy to cause muscular imbalances in the shoulder which brings problems of its own. Types of Shoulder Injury The most common injuries in the shoulder include: Dislocations , SLAP tears and Rotator cuff injuries. Although there isn’t an awful lot we can do about dislocations there’s plenty we can do to help other shoulder injuries including those mentioned above. In terms of repairing damaged structures in the shoulder and reducing inflammation we have just the ticket – the K laser. The K laser is a high-tech class 4 laser that ultimately reduces inflammation and speeds up the physiological processes involved in tissue healing. Used correctly, it’s highly effective and we have seen great results in the clinic with anything from broken collar bones, suprinatus tears and AC joint sprains. Chiropractic is important when it comes to shoulder injuries because putting it simply your shoulder is connected to your neck and mid back! If there is dysfunction in your spine in these areas these can be that the shoulder is constantly being put under further pressure and used incorrectly. This can often be the reason why shoulder injuries crop up in the first place. So the lesson to learn there is that the best way of dealing with sports injuries is to help prevent them in the first place and chiropractic is a great way of doing this!  As practitioners we are also able to offer you the correct rehabilitation exercise program to ensure correct healing and give the shoulder the strength to go back to the activity you love doing sooner rather than later! Shin Splints Shin splints can cause intermittent pain and inflammation around the middle/back of your Tibia or shin bone. The most common muscles involved are tibialis posterior, flexor digitorum, and soleus. These muscles all stretch from the back of the calf to underneath the arch… --- ### Face Masks For All from 24th July! - **URL:** https://www.reflexspinalhealth.com/2020/07/23/face-masks-for-all-from-24th-july/ - **Published:** 2020-07-23 - **Modified:** 2020-08-06 - **Author:** Reflex Spinal Health **Summary:** Face masks for all from 24th July. Please wear your face mask or face covering on your visit to Reflex Spinal Health. We have masks for sale if needed **Content:** Yes, it is time for Face Masks For All from tomorrow, the 24th July!  As you would expect we are continuing to follow the UK Government rules and regulations. This means that we do require you to wear a face mask during your visit to Reflex Spinal Health. Don’t Panic if you Forget your Face Mask! Any type of face covering will do. If you forget to bring your face covering with you please don’t worry. We will have single use masks for sale for £1.50 per mask.  We may also have some of our bespoke Reflex Spinal Health masks for sale also for those of you desperate to be looking as cool as our front of house team! Prices of these is to be finalised, and initially we will have a limited supply! But just remember that it is face masks for all. Our clinical team we still be wearing our PPE. This includes face mask, gloves and apron. Our chiropractors and osteopaths have been wearing this since returning to clinic in May. Is it Face Masks for all…. for Everyone? The charity Hidden Disabilities has created a face mask exemption card for anyone with the right requirements to be exempt from the law. Who is exempt in England? The government website reads: “In settings where face coverings are mandated in England, there are some circumstances, for health, age or equality reasons, whereby people are not expected to wear face coverings in these settings. “Please be mindful and respectful of such circumstances noting that some people are less able to wear face coverings. “It is not compulsory for shop or supermarket staff to wear face coverings, although employers should consider recommending their use where appropriate and where other mitigations are not in place. “For example, there will be times when screens or visors are in use, or when a staff member is not in close proximity to people they do not normally meet, and so wearing a covering for staff will not be necessary. Employers should continue to follow COVID-19 secure guidelines to reduce the proximity and duration of contact between employees.” You do not need to wear a face covering if you have a legitimate reason not to. This includes: young children under the age of 11 not being able to put on, wear or remove a face covering because of a physical or mental illness or impairment, or disability if putting on, wearing or removing a face covering will cause you severe distress if you are travelling with or providing assistance to someone who relies on lip reading to communicate to avoid harm or injury, or the risk of harm or injury, to yourself or others to avoid injury, or to escape a risk of harm, and you do not have a face covering with you eating or drink, but only if you need to to take medication if a police officer or other official requests you remove your face covering There are also scenarios when you… --- ### Practical Home Desk and a Very Cute Puppy - **URL:** https://www.reflexspinalhealth.com/2020/07/14/practical-home-desk-very-cute-puppy/ - **Published:** 2020-07-14 - **Modified:** 2020-07-14 - **Author:** Reflex Spinal Health **Summary:** Check out this brilliant, practical home desk. Cheap, fast to build, easy to store, great to sit at. Cute puppy photos as well! **Content:** How is working from home going for you at the moment? Do you have a home desk, or are you occasionally guilty of sitting on the sofa with your laptop? A Practical Home Desk Solution One of our fab patients has developed a brilliant, cheap, and space saving solution.  This amazingly practical desk is made of cardboard!  It slots together in a maximum of five minutes and, hey presto, you have a very practical home desk. This sitting version can be sent to your door for just a couple of pennies under £30. They currently make this sitting desk, and there is also a standing desk version. The desk has a 50 Kg load capacity and all the appropriate holes in place to keep all your power and monitor leads tidy.  One of the great assets is that if you can put it up in 5 minutes, you can also take it down again in the same time. so, if space is at a premium then this is brilliant, and practical, solution. It is so very important to be sat in an ergonomically correct position whilst at work. So many more of us at going to be working from home for many months to come. This is, of course, brilliant for school children and home study as well. A bad sitting position can lead to poor posture, neck pain, back pain and headaches. These are all very common presentations, and all conditions that we care for on a daily basis at Reflex Spinal Health. You can find out about this desk, and their junior, compact and standing desks on the shop website, https://shop.pallite.co.uk/ At Reflex we think this is brilliant solution to help improve your work position. This is a great home desk. Cheap, practical, space saving and great to sit at. Team Green have a Gorgeous New Puppy! Meet Watson, our lovely new brown Labrador.  Is there anyone who cannot resist a puppy picture? He is a fantastic little fella and he won’t stay this small for long! We’ve only had him for a few days but he has already made himself at home and has settled in very well. Since losing our lovely Ridgeback, Bodie, last year it has been strange not having a dog around the house. It will be a little while before Watson can come with us on long walks.  But a dog is the best “walking coach” there is and we have been missing the fun of heading off together as a family for long walks. So, please take a look at your home workplace and ergonomics. Could a practical home desk be of great help to you? Any questions please let us know!   Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new window) Facebook --- ### Massage Therapy returns Tuesday 14th July! - **URL:** https://www.reflexspinalhealth.com/2020/07/09/massage-therapy-returns-tuesday-14th-july/ - **Published:** 2020-07-09 - **Modified:** 2020-07-09 - **Author:** Reflex Spinal Health **Summary:** Massage Therapy returns to Reflex Spinal Health on Tuesday 14th July! Yes, the best team of clinical massage therapists in Reading are back in action. **Content:** The Return of Massage Therapy YAY! Massage Therapy returns to Reflex Spinal Health next Tuesday, 14th July! We are relieved to say that our fantastic team of massage therapists can return to action. After receiving many queries from clients, i know that there will be great demand for the available slots. Initially we will have Ehsan and Grant starting back next week. Then both Aska and Simon will return soon after. From next week the massage therapy availability will be: Tuesday     2pm – 8pm, Grant Wednesday  7:30am – 11:30am, Ehsan Thursday  7:30am – 11:30am, Grant    AND   12 noon – 8pm, Ehsan Saturday   8am – 4:30pm, Ehsan We shall be contacting massage therapy practice members first of all to prioritise your bookings. However, please feel free to phone us from tomorrow morning if you would like to reserve your appointment! Increased Availability of Chiropractic & Osteopathy From next week we shall be increasing the availability for our chiropractors and osteopaths. For those of you who have been coming to the clinic since we reopened in May there are a few slight changes. The practitioners will still be wearing our full PPE, and employing our enhanced sanitation procedures. We will be returning to normal room occupancy so there will be use of the welcome area. However, there will only be space for three seats at any one time. Please aim to arrive on time for your appointment, but not too early. If there are three people seated in the welcome area then please wait outside until there is space for you inside. Our intention is to keep these incidences to a minimum, and we will try our very best to run all appointments to time. All the chiropractors & osteopaths are back in action now apart from osteopath Seb Murtagh. Seb will be returning before the end of July. He has been kept busy at home with childcare duties! So… we know many of you will be as excited as us that massage therapy returns! As ever, if you have any questions please do phone us on 0118 946 2100.   Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new window) Facebook --- ### Missing Henley Royal Regatta - How are you doing? - **URL:** https://www.reflexspinalhealth.com/2020/07/01/missing-henley-royal-regatta-how-are-you-doing/ - **Published:** 2020-07-01 - **Modified:** 2020-07-01 - **Author:** Reflex Spinal Health **Summary:** Missing Henley Royal Regatta? Spoiling the summer, prevents me bumping into old friends. Plan now, enjoy summer, its great for physical & mental health. **Content:** Andy & Laura Green caught by the Henley Standard photographer This marks the start of a very strange week for me. As an (ex-)rower i have not missed a Henley Royal Regatta for 30 years! This years regatta is cancelled due to the COVID-19 restrictions of course. And i am sad! Believe it or nor, prior to my first time going to the regatta i had NEVER even heard of it! I was 18 years old, had rowed a little bit (not very well) at school…but loved rowing! A friend of mine invited me up for the day and it was great….  even in the rain.  The very next year at my first university, Imperial College, we lost by just 3 feet in a final of one of the eights events. During the next three years i was lucky enough to be part of crews that won two events. One Henley Royal Regatta Stewards Enclosure before the crowds arrive of those wins came after a very rare Dead Heat in a Henley Final. We had to re-row the whole race and won that one by one boat length. Such fantastic memories and friends that will last me a lifetime. I have also been lucky enough to coach crews at the regatta, and watch athletes that i have coached go on to multiple Henley wins and even Olympic medals. I have applied my chiropractic skills on many athletes at the regatta. Whilst coaching i was known by many as a sports chiropractor and have adjusted lots of spines inside the Henley boat tents. The more recent years have been filled by time at the bar, and in the luncheon tents rather than following every race and result. But to catch up with friends you haven’t seen from one year to the next, in such an environment is always fantastic. This is why Henley Royal Regatta is such an important part of my year. It is my definition of the english summer. Imperial College BC – Winners Visitors Challenge Cup 1994 Enjoy the Summer! I raise all this as it is so very important for us all to prioritise our family and friends. All of us have had to compromise on how we live our lives due to the lockdown restrictions. We must all accept how these changes have affected us. Start planning how you can catch up, safely, with friends and family. Taking part in any simple activity that brings you joy is invaluable, especially right now. Please take time to prioritise yourself and have some fun! Fun and laughter have such positive effects on both our mental health, and physical health. We have all suffered stress and anxiety to some extent over the last few months. Now is the time to enjoy the summer, and start to feel good about having fun again. Over the coming weeks i hope that you will get some catch ups from some of the other members of Team Reflex. As the clinic has been… --- ### An Update from Reflex Spinal Health - **URL:** https://www.reflexspinalhealth.com/2020/06/25/update-reflex-spinal-health/ - **Published:** 2020-06-25 - **Modified:** 2020-06-25 - **Author:** Reflex Spinal Health **Summary:** The Reflex Spinal Health team are busy despite our coronavirus protocols. Reading Chiropractor Zoe Lofthouse is back again. No massage therapy yet though. **Content:** Team Reflex Spinal Health have been getting pretty busy again after the last few weeks. We have been delighted to see so many happy faces (albeit often behind face masks) at the clinic recently. The chiropractors and osteopaths have been seeing lots of general enquiries as well as acute presentations. Chiropractor Zoë Lofthouse is back in clinic Yay! The lovely Zoë Lofthouse is now back in clinic! Zoë started this week and has been busy straight away. If you are one of Zoë’s regular clients, and you have yet to re-book your regular consultation with her please give us a ring soon to secure a time that is convenient to you. If you have not yet been into the practice since the ‘grand reopening’ there are some expected differences. Our practitioners are wearing PPE. Gloves, face mask and the ubiquitous plastic apron are our new uniform upgrades.  We are also using anti-viral solution on the treatment benches, and other surfaces, between each adjustment. We are need you to complete a digital form prior to each adjustment. These protocols are being reviewed all the time as i am sure you can imagine. Feedback from patients has been extremely positive. As far as we are aware everyone has felt comfortable and well looked after at Reflex Spinal Health with our new protocols. No Restart date for Massage Therapy yet I think that we were expecting a resumption of massage therapy, in some form, from July 4th. However, the UK Government announcement yesterday has made this impossible. We are confident that this situation will be reassessed soon. There may still be hope that we can resume massage therapy before the end of July.  Our fantastic team of massage therapists were so hoping to have a start date! As soon as we do have a confirmed resumption date we will be contacting massage practice members first to get your dates prioritised. I know from the numbers of phone calls we have had that there are lots of people desperate for their massage. The frustration over the delay is that clearly the government do not realise that therapeutic massage is not a luxury. Many people need massage therapy as part of their functional health care plan to keep them feeling better, muscles looser, less stressed and to reinforce their chiropractic or osteopathic treatment. As ever, if you have any questions for the team please call us on 0118 946 2100.  We look forward to seeing you again very soon at Reflex Spinal Health. Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new window) Facebook --- ### Suffering from Lockdown Back and Neck Pain? - **URL:** https://www.reflexspinalhealth.com/2020/06/12/suffering-from-lockdown-back-and-neck-pain/ - **Published:** 2020-06-12 - **Modified:** 2020-06-12 - **Author:** Reflex Spinal Health **Summary:** Have you been suffering from lockdown back and neck pain? Our Reading chiropractors and Osteopaths in Reading have been busy helping many feel much better. **Content:** Have you been suffering at all from the latest “new” epidemic of “Lockdown Back and Neck Pain”? Here is Richard, a “survivor” of lockdown back and neck pain. Listen to his experience of coming to the clinic, post lockdown, to get this sorted out! Since Team Reflex have been back up and running since May 4th we have, unsurprisingly, seen many people suffering from this. Lockdown Back and Neck Pain can affect anybody of any age. However, there are a number of common triggers. Poor Sitting Position.  By far the most common presentation is due to home working at a poor desk position. If you are working at the kitchen table, or a home desk and you are only using your laptop you are in big trouble. Why? When using a laptop only it is 100% guaranteed that you will be slouched, slumped and sitting like a “sack of spuds”! Being Too Sedentary.  Even assuming you have the worlds greatest desk set up, and you are attempting to sit like royalty, you may be in trouble. When working at home we lose the commute, or walk to work. I accept that many people have been out cycling (me included), running or walking. However, the majority of people will have been even more sedentary that normal during lockdown. Screen Time (when Not working).  Those presenting to us with Lockdown back and neck pain have not all been professionals. This week we have cared for 6th form students who have been cramming for exams. We have seen older adults who until recently have been pretty much housebound. Today i saw a recent first time Mum who has been at home caring for her newborn.  All have admitted to being sedentary, and when relaxing have been glued to their TV, tablet or smartphone! Try Bruggers Stretch for Lockdown Back and Neck Pain When you are sitting for work, or at any time, try this great exercise. You should set an alarm, or countdown timer, for 25 minutes. YES! Every 25 minutes you should try to microbreak and stand up, and try Brügger’s Exercise. Why 25 minutes?…….  Great question! After as little as 20-25 minutes the ligaments in your spine start to deform, or creep. If you are slouching then you are NOT using your muscles. You are simply hanging off your ligaments. Try it… you can only go so low as you are stopped by your ligaments.  These ligaments deform plastically. As they do they start to increase the load on your joints, discs and muscles.  Luckily for us they can recover (unlike plastic), but only if we keep microbreaking and taking the load off them. Ergonomic Bullet Points If using a laptop Get a full-sized keyboard and mouse Lift the laptop up onto books so that the screen is at eye height Better still, invest in a full-sized monitor Ensure you chair tilts forward, and your hips are higher than your knees Even better…. if you can… invest in a Sit-Stand Desk… --- ### It's "Au Revoir" & "Bon Chance" to Jérémie Agius - **URL:** https://www.reflexspinalhealth.com/2020/06/07/its-au-revoir-bon-chance-to-jeremie-agius/ - **Published:** 2020-06-07 - **Modified:** 2020-06-07 - **Author:** Reflex Spinal Health **Summary:** Reading Osteopath Jérémie Agius is leaving Reflex Spinal Health and he & his family are returning to France. Whilst sad, we're excited for his future. **Content:** This week we say a very sad “Au Revoir” to one of our fantastic team of Osteopaths, the lovely Jérémie Agius. Jérémie and his family are returning to France. Claire, Jérémie’s wife, is due to start a new and exciting science research role in Strasbourg. Once settled Jérémie plans to potentially open his own clinic somewhere close by. The departure has no link to the current COVID situation. It certainly has impacted our ability to say our Good Bye’s as we would have liked.  Team Reflex are really sad that we have not been able to have a get together and enjoy his send off! However, Jérémie did manage to pop into the clinic between shifts last week. This was great, and we were able to give him his leaving present. I am sure that you will join me in sending Jérémie, and his family, the very best of British as they embark on this next exciting chapter. We have been very lucky to have had Jérémie as part of Team Reflex for so long. I know that he will be greatly missed by both us, and his patients. Rest assured that if Jérémie Agius has been your regular practitioner that you will be well looked after by the rest of Team Reflex. We look forward to seeing you again soon at the clinic. I am sure you have seen other recent emails from us keeping you informed of our current clinic hours.  We are now nearly back up to our full range of hours. For the time being we are limited to two practitioners and still no massage therapy for the time being. We will aim to keep you as well informed about further changes to our hours and services as they develop. Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new window) Facebook --- ### Health and Wellbeing Benefits of Exercise? - **URL:** https://www.reflexspinalhealth.com/2020/04/29/health-and-wellbeing-benefits-of-exercise/ - **Published:** 2020-04-29 - **Modified:** 2020-04-29 - **Author:** Reflex Spinal Health **Summary:** Did you know health and wellbeing benefits of exercise include benefits to mental health, improved sleep, preventing disease and health and weight control? **Content:** Beccy boating before an outing at Henley In these strange and different times, many of our normal routines have completely gone out the window, mine included, writes Reading Chiropractor Beccy Norman. This might also mean that your exercise routine has completely changed also. Everyone is faced with different challenges when it comes to exercise at this time. For some this is that their local gym which provided them with the classes that kept them motivated has shut. For others It may be they are now having to navigate home schooling, working from home and working out all in one manic day. Another outlook may be that the only thing fuelling the gruelling 6am workouts was a particular race or competition that they may have been working towards. This will have now been cancelled! You are now left at a bit of a loss as to what the point is? That’s me! So what are the reasons to get moving, and what are the health and wellbeing benefits of exercise? After spending the year getting up early for rowing training 6 days a week, missing out on social events and probably spending most of my time grouchy and tired; I was hoping to spend the summer out on the water racing, making all the miles worth it. For obvious reasons this has changed! I was left with more free time than I’d ever had before I was left feeling a little lost as to what exercise to do and why. I started to re-evaluate my reasons for exercising and the benefits I wanted from it. Exercise is such a broad term and encompasses so many things that before I would’ve considered “a waste of time”. Almost since the beginning of time it’s been a well-known fact that exercise is good for us. Even Plato stated  ‘Lack of activity destroys the good condition of every human being while movement and methodical physical exercise saves and preserves it’ . There’s a huge perception, particularly In our society that exercise is all about weight management but it’s so much more. For example, 80% of our brain’s nutrition comes from movement. Now seems such a perfect time to think about all the health and wellbeing benefits of exercise and how best to put it all together to suit our current COVID climate. Mental Health and Wellbeing Benefits of Exercise One of the first things that seems so important at the moment Is mental health. This broad term encompasses everything from stress to anxiety and focus to depression. There are tons of studies out there that all show exercise Is an excellent tool for helping to deal with depression and anxiety. Beccy Norman & doubles partner racing for Henley RC One study suggests the main focus of the exercise should be the duration of the exercises  rather than the intensity of the exercise. Therefore, choosing a form of exercise you feel comfortable doing for a longer period of time should be the aim. There’s also a… --- ### Which is better chiropractor or osteopath? - **URL:** https://www.reflexspinalhealth.com/2020/04/23/which-is-better-chiropractor-or-osteopath/ - **Published:** 2020-04-23 - **Modified:** 2020-04-23 - **Author:** Reflex Spinal Health **Summary:** So, which is better chiropractor or osteopath? At Reflex Spinal Health, Reading, Berkshire there is no difference! We offer chiropractic & osteopathy to you **Content:** We love this question at Reflex Spinal Health as we have both chiropractors and osteopaths at our multidisciplinary centre in Reading, Berkshire. Which is better chiropractor or osteopath? If you could see me now I would have a very broad grin on my face! At Reflex we have a team that includes chiropractors, osteopaths and massage therapists. Our TEAM is just that. We do not work as individual practitioners, tucked away in our own rooms and not communicating with each other. Instead we work as one team, and also train as a team. We hold weekly clinical training and learn from each other’s knowledge. What is the Difference between a Chiropractor and Osteopath?  Another question we get asked a lot! Think of either profession. If you take a random selection of chiropractors from the list of registered chiropractors (all named on the General Chiropractic Counsel register) and assessed how they practiced there would be quite a range of approaches and techniques. There are many things that they have in common, such as minimal education standards and scope of practice. However, there would be a broad spectrum of specific approaches to treatment. It is just the same with osteopaths. Again, if you need to find an osteopath they can be found registered on the site of the General Osteopathic Council. Once again there is a broad range of approaches within the profession. At Reflex Spinal Health our approach to chiropractic and osteopathy are very similar. A Venn Diagram of Chiropractic vs Osteopathy vs Physiotherapy Venn Diagram – Chiropractor Osteopath Physiotherapist There are obvious overlaps between the professions of chiropractic, osteopathy and physiotherapy. Other people may feel slightly differently, but at Reflex we see the relationship between between these three great professions as the Venn diagram shows. What are the differences, similarities and which is better chiropractor or osteopath? The greatest overlap is between chiropractors and osteopaths, but both of these also overlap with physiotherapy.  Chiropractors and osteopaths will adjust (i.e. manipulate) the spine much more than a physio, and are the most skilled professions in the world at this fantastic skill.  Physiotherapists will occasionally manipulate the spine, but in a different way, and will more often utilise mobilisation and exercises to bring about change. However, at Reflex we have you totally covered. At our centre the chiropractors and osteopaths are the primary clinicians, ably supported by our experienced therapeutic massage therapists.  With this team we can ensure that the correct technique and approach is available to you. Do you need adjustments? Yes, an osteopath or chiropractor can do that, and we have a range of techniques available. Do you need soft tissue therapy? Yes, one of the massage therapy team can provide excellent care. Do you need rehabilitation exercises? Yes, any of our team can help with this. So, Which is better chiropractor or osteopath?  You won’t get us to answer which is better, because we clearly think that both are awesome! We have a fab team at Reflex and love… --- ### Back Pain with Coronavirus - **URL:** https://www.reflexspinalhealth.com/2020/04/14/back-pain-with-coronavirus/ - **Published:** 2020-04-14 - **Modified:** 2020-04-14 - **Author:** Reflex Spinal Health **Summary:** What to do if you have back pain with coronavirus? Is there help available, and who should i contact if i feel aches and pains in my back or feel unwell? **Content:** A combination of back pain with coronavirus can be extra scary. We know that many of the underlying symptoms of coronavirus are similar to seasonal flu. Aching muscles, sometimes severe aching in the legs and back, can be attributed to coronavirus. If you are already struggling with back pain prior to contracting coronavirus then this can clearly be amplified. Contact your GP Practice if you have health worries You may be concerned about getting an appointment with your GP at the moment, regardless of whether you think you may have coronavirus or not. In fact the GP’s are very concerned that they are hearing from less patients than normal as they think people are currently scared to contact them. If you need a prescription renewed, a minor procedure, a follow up call or are concerned about any other health related problem then please contact your GP today. Most GP practices are available on the telephone, or by video media and even by mobile apps and are available for you. Connect with your Chiropractor from the comfort of your own home If you are suffering from either new, or ongoing, musculoskeletal aches and pains then you may want to contact your local chiropractor or osteopath. GP practices are extremely busy, and many community physiotherapists have been called into the hospitals to help with caring for patients on the front line.  Both chiropractors and osteopaths are registered primary healthcare practitioners and can also conduct telehealth, or video consultations with you. They have the skills to deliver effective care to you online. We can take a thorough history from you, observe you as ask you to perform specific movements and then provide either a diagnosis or suggest further tests that need to be performed, or referred for at this time. Many practices, including us at Reflex Spinal Health, have access to fantastic rehab exercise software that you can download onto either computer, or your smartphone via an app. What if you have back pain with Coronavirus? If treatment is indicated then we can help you in many ways. Clearly if you have back pain with coronavirus then the priority is to manage the primary condition, the coronavirus. However, if you have aches and pains and are coronavirus free then we need to help you feel looser, less achey and advise accordingly. The most important thing at this time is communication and your ability to speak to someone who can advise accordingly.  If you feel that you are demonstrating any of the common symptoms of coronavirus (COVID-19) then you should look on the dedicated coronavirus NHS 111 website for initial advice. You should NOT go to your GP practice if you feel you have the virus.  If your symptoms worsen or last longer than 7 days then please call NHS 111 for further advice. According to the WHO, the most common symptoms are: Fever – especially feeling hot on your chest or back Tiredness Dry Cough – especially a new and continuous cough Some… --- ### Is Screen Time a Hazard to Your Health? - **URL:** https://www.reflexspinalhealth.com/2020/04/10/screen-time-a-hazard-to-your-health/ - **Published:** 2020-04-10 - **Modified:** 2020-04-10 - **Author:** Reflex Spinal Health **Summary:** Screen time means being sedentary. This is bad for your posture, sleep quality, mood, cardiovascular heath and more. Is screen time a hazard to your health? **Content:** Television, video games and Internet browsing are how many adults and children pass their free time. This is true in normal times, but surely even more so during the coronavirus lockdown! But what does screen time do for our health, and is too much screen time a hazard to your health? Plenty, and it’s not good, according to the research. We should concerned about the risks associated with screen time.  Both adults and children alike must try to limit TV, video games and computer use for the well-being. Read on to learn more about the latest research on the hazards of excessive screen time. Shortens Life Expectancy One study concludes that people who watch an average of six hours of TV daily have a life expectancy of nearly five years less than those who watch no TV. This may seem an extreme example, but consider another shocking statistic: On average, for adults over age 25, each hour of the television time takes 21.8 minutes off life expectancy (Br J Sports Med 2011:Epub)! Research also associates screen time with higher mortality from all causes (Circulation 2010;121:384-91), which certainly shows that screen time is a hazard to your health! Unhealthy Eating Habits The idea that watching too much TV makes you fat and unhealthy – the classic “couch potato” image – is well-grounded in science. In a large investigation of 11,658 children ages 5-19 researchers collected information on height, weight and time spent watching television after school. They found that for every 30 minutes of average daily viewing, a child is 21 percent more likely to be obese (Int J Behav Nutr Phys Act 2011;8:66). In addition to physical inactivity, food advertisements often get the blame for childhood obesity. Fast food commercials are twice as common and candy commercials three times as common during children’s programs compared with adult program’s (Health Promot Int 2005;20:105-12). And, teenagers surveyed reported more consumption of sugar-laden beverages and foods, if they watched more than two hours of TV daily (Public Health Nutr 2011;14:1563-9). Commercials are not the only reason screen time is associated with poor eating habits. Distractions while eating seem to dull the sensory experience of eating, resulting in less satisfaction and more likelihood of overeating later to compensate. College students who ate lunch while watching television were less able to recall what they ate and consumed more snack food later compared with students who ate identical lunches without the TV on (Appetite 2009;52:39-13). Cardiovascular Health and Diabetes The obesity linked with excessive screen time brings myriad health risks. A paper appearing in the Journal of the American Medical Association connects watching over two hours of TV daily to increased risk of type 2 diabetes and cardiovascular disease, blaming both unhealthy food choices and replacement of physical activity with television (JAMA 20212;305:2448-55). According to an earlier study, every two hours of daily TV viewing increases obesity risk by 23 percent and diabetes risk by 14 percent (JAMA 2003;289:1785-9). Cardiovascular risk even shows up in preteens… --- ### Our Online Chiropractic Consultations - **URL:** https://www.reflexspinalhealth.com/2020/04/07/our-online-chiropractic-consultations/ - **Published:** 2020-04-07 - **Modified:** 2020-04-07 - **Author:** Reflex Spinal Health **Summary:** Reflex Spinal Health offer online chiropractic consultations to both our current patients and New Patients. Don't suffer pain in silence at home let us help **Content:** First and foremost all of us at Team Reflex hope that you and your families are all well, and are coping with the current coronavirus lockdown. We have been in contact with a number of patients who have reached out to us for help, due to acute pain, stress and pain occurring whilst working from home to name but a few of the subjects covered. Help can be given in various ways. We can offer treatments including self-guided manual therapy, postural and ergonomic advice. Specific exercise plans can be created for you that can be sent direct to an app or downloaded to you. We can also provide other guided therapies that can be extremely effective in reducing pain and inflammation. One of the many things we have now successfully implemented is the ability hold Online Chiropractic Consultations. The purpose of this email is to let you know how this service is now operating. Below is a new video, primarily designed for prospective New Patients, about the new service. After the video i will explain how our current clients can find and book the appropriate consultation should they wish to. How to Book your Online Chiropractic Consultation? For our current clients and practice members you can find our online diaries for online chiropractic consultationson on the home page of our website:  www.reflexspinalhealth.com. This shows the updated home page. Currently only our clinic directors, Andy & Laura Green, are holding the online consultations. The link to their online diaries is through either the green links on the website homepage, or on these links here: Laura Green  https://calendly.com/laura-green-clinic Andy Green   https://calendly.com/andy-green-clinic Each diary offers four choices of appointment types as seen in the image below. This is an image from Andy’s diary. Looking at Laura’s would be identical. 30 Minute Consultation (New Patients only): Clearly this is for New Patients rather than current clients, and costs £35. 30 Minute Consultation (Existing Patients): If you are a current patient and would like a consultation, BUT are NOT a Practice Member. This appointment costs £35. 30 Minute Consultation (Paid Members only): These sessions are EITHER for our Practice Members (those paying by Direct Debit), as an addition to their regular wellbeing appointments OR for current patients who have pre-paid for courses of care and have credit on their accounts.  Complimentary for Practice Members  / Credit used for pre-paid patients. 10 Minute Complimentary Chat (All Patients): These are a short complimentary chat if there is anything you would like to ask or confirm. No treatment would be given in these short sessions. However, we are happy to answer any questions, queries or concerns you may have. If you have any further questions about online chiropractic consultations or anything else, please feel free to email info@reflexspinalhealth.com and we will be happy to answer your questions. We are checking the answerphone regularly, 0118 946 2100, but are not answering calls directly at present. Share this: Share on X (Opens in new window) X Share on Facebook (Opens… --- ### Does Chiropractic online consultation work? - **URL:** https://www.reflexspinalhealth.com/2020/03/29/chiropractic-online-consultation/ - **Published:** 2020-03-29 - **Modified:** 2020-03-29 - **Author:** Reflex Spinal Health **Summary:** Reflex Spinal Health now offer you a chiropractic online consultation. As musculoskeletal health practitioners we can ease your pain while you stay at home **Content:** Thinking of booking a Chiropractic online consultation but wondering exactly how it can work? Although a physical exam, active palpation and manual adjusting are important to the way that we normally work, our experienced practitioners have adapted to work with you online via a chiropractic online consultation. Even without being able to treat you physically, they can observe, question you, provide a diagnosis, treatment and management. We can form a diagnosis by talking to you about your history and symptoms, just as we would in our clinics.  Treatment protocols will be different to seeing you in clinic. This does not prevent effective outcomes. Education Online Education can play a crucial role in your recovery . Helping you understand the cause of your condition, pain and function is central to successful treatment and management.   We can teach you posture patterning, spinal rehabilitation, improve ergonomics as well as deepening your understanding of why the injury occurred. BOOK Your Online Consultation Here! Effective Communication   Regardless of whether online consultation or in clinic, we listen to everything you say. We may ask questions that may not seem immediately relevant, such as about your work and social commitments, family background and history, but there is always a purpose. Your answers help us to build a picture of the cause of your pain. This helps us to create an effective treatment plan.   Emotions, stress and lifestyle can have a significant impact on how you experience pain. Understanding how you live your life is as important as addressing your physical condition.   Spinal Rehabilitation Exercise prescription A spinal rehabilitation exercise prescription can help significantly in your overall recovery. Exercises need to be recommended at the appropriate time. There is nothing worse that over doing an exercise that is too hard for you. Neither would you become strong again if we do not identify the weak links and target those specific regions. Neurological Integration and guided self-manual therapy   Obviously we cannot do any hands-on therapy during the online consultation.  Through the video call software we can work through some neurological integration protocols. This is a very gentle technique which can be extremely effective at both pain reduction and improving function. We can guide you through self mobilisation and stretching. For certain conditions we can demonstrate hands-on techniques that are completely safe for you to use, on yourself, at home. These provide relief from pain and stiffness and help you get on with your day.   While a chiropractic online consultation can’t completely replace everything we do in person, we’ve have adapted out protocols to give you a consultation that is effective, and with great outcomes.   Book my Chiropractic Online Consultation here. Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new window) Facebook --- ### Pregnancy care during Covid-19 coronavirus - **URL:** https://www.reflexspinalhealth.com/2020/03/18/pregnancy-care-during-covid-19-coronavirus/ - **Published:** 2020-03-18 - **Modified:** 2021-03-22 - **Author:** Reflex Spinal Health **Summary:** Pregnancy care during Covid-19 coronavirus outbreak. The UK government have told pregnant mums to self isolate. Here is our advice to pregnant mums. **Content:** Recently the UK government has made the suggestion that pregnant woman are in the  high risk group from Covid-19. They suggest avoiding social contact for the next 12 weeks during the Covid-19 coronavirus outbreak. For many this can feel both concerning and very lonely. The worry is the stress the virus will put on the body but we also have to remember that anxiety can also have an effect on our body’s immune system. We are still open and taking all the precautions possible to keep all our guests safe and able to come in. The last thing you want is to be stuck and home and in pain! However, we have also put together a little plan to help you when at home, writes chiropractor Beccy Norman. Sleep well Infection fighting antibodies are reduced when you don’t get enough sleep Aim for 8 hours but should get a minimum of 7 Make the most of taking a time out from a hectic lifestyle and rest. Every cloud has a silver lining! Self care is going to be one of the best forms of pregnancy care during Covid-19. Further along in your pregnancy sleeping on your left is suggested Use pillows to support your pelvis and neck. Particularly a pillow between your knees Rolling a towel and putting it at the base of your pillowcase is a great way to support your neck. Taking two naps a day , no more than 30 minutes each has been shown to offset the negative effects of sleep deprivation. So don’t panic if you didn’t get a great night’s sleep – all is not lost! Apps like headspace and Calm have both sleep mediation and sleep stories that many find helpful. Headspace is also offering free content during this period! Move well There are plenty of Apps out there with at home yoga and gentle exercise programmes for during pregnancy care during Covid-19. Government guidelines still suggest that it is okay for high risk individuals to still go out for exercise. Make sure you try to get out in the fresh air even just for a walk. Fresh air will do wonders for both your mental and physical health. During pregnancy you are usually able to continue with any exercise your body is already used to. Try and be mindful of posture and movement patterns when at home, particularly if you are working from home and don’t normally do this. A good desk set up is essential, swiss balls can be a great option particularly for pregnant ladies. Take care when lifting and playing with other children in the family. Eat well Take the extra time at home to spend the time to cook delicious and nutritious dishes we don’t always have the time to do normally. The good news is all the lovely fresh fruit and veggies escape the stockpiling madness!  Although government guidelines suggest 5 portions of fruit and veg a day , research shows that we receive the most benefit… --- ### Reflex Spinal Health Coronavirus Update - **URL:** https://www.reflexspinalhealth.com/2020/03/15/reflex-spinal-health-coronavirus-update/ - **Published:** 2020-03-15 - **Modified:** 2020-03-22 - **Author:** Reflex Spinal Health **Summary:** Reflex Spinal Health Coronavirus update. Hints and tips to keep yourself healthy and try to minimise contracting Covid-19. **Content:** This text is a duplicate of a coronavirus update email we sent out to our clients this week.  Apologies if you have already seen this.  It is very important to us to ensure that we keep in touch with many people as possible at this time. Due to all the coverage and concern about Coronavirus we feel it would be important to let you all know our efforts to remain available to you. Your continued care is important to us. On a daily basis we keep our premises very clean. You will notice that between each guest we are wiping down the benches and door handles to the rooms and the front door with anti-viral solution. Keyboards are also being cleaned regularly throughout the day and hand sanitiser is used constantly. The hand sanitiser is also available to you in the rooms, the welcome area and bathroom along with tissues. Please do consider if you are well enough to come in, if you have been abroad and are feeling unwell, please do consider not coming in. Please remember we are trying our best to safeguard our team and our other guests. We have very elderly guests, very young guests and those who are immune compromised. Our cancellation policy is still 24 Hrs, but if you are self-isolating then please do call to let us know.  If you are not sure what to do you are very welcome to call us on 01189 462100 or NHS Direct on 111. We wish you the very best and we shall continue to give the best care we can, especially during this coronavirus outbreak. How To AVOID Catching the Coronavirus? Eat a healthy diet – make sure your body has the vitamins, minerals, enzymes and micronutrients needed for optimal health Certainly consider taking High dose Vitamin C. Vitamin C administration does not decrease the average incidence of colds in the general population, yet it halved the number of colds in physically active people. Three controlled trials found that vitamin C prevented pneumonia. Two controlled trials found a treatment benefit of vitamin C for pneumonia patients. Get adequate rest – Get a good quality night’s sleep to give you the energy to get through the day rather than relying on stimulants like sugar, coffee, energy drinks and tobacco. Stay well hydrated – maximise the effectiveness of your body’s natural defence mechanisms by ensuring you are drinking adequate amounts of water. Exercise frequently – maximise the efficiency of your lymphatic system, which depends on movement to circulate this vital germ-fighting fluid. Wash your hands regularly Think positive thoughts – don’t worry about being a victim, and don’t get drawn into unnecessary panic Maintain your regular Chiropractic or Osteopathic adjustments – maximise the function of the master system that controls your entire body The only way to catch anything is to make yourself a hospitable host…be inhospitable to coronavirus!! References CDC says “Take 3” actions to fight the flu. Centers for Disease Control & Prevention. Accessed Nov.… --- ### Finding the root cause of your Headache - **URL:** https://www.reflexspinalhealth.com/2020/02/12/finding-root-cause-headache/ - **Published:** 2020-02-12 - **Modified:** 2020-02-12 - **Author:** Reflex Spinal Health **Summary:** Do you know the root cause of your headache? Do you know what type of headaches you suffer from? Have you found a way to reduce or releive them? **Content:** There has recently been a rise In the number of cases of headaches presenting in hospitals In the UK. Is this because people are unsure of where is the best place to be and how best to manage them? There are many different types of headaches and each type needs to be managed differently. We are hoping to clear some of that up for you, and help you identify the root cause of your headache, writes Reading Chiropractor Beccy Norman. Migraine Headaches Possibly the most well- known headache. Statistics suggest that there are Reading Chiropractor, Beccy Norman 190,000 migraine attacks experienced in the UK every day. This is a headache disorder that manifests as recurring attacks. The pain is of moderate to severe severity and often felt on one side of the face. The headaches usually last between 4-72 hours and are often throbbing in nature. People often have known triggers for these headaches such as : Caffeine and Alcohol Stress Lack of sleep Time spent at a screen Menstrual cycle Unfortunately there is no strong evidence towards any particular cure as such for migraine headaches. However, many people find that both preventative and relief medications can help with the headaches. These are best discussed with your GP. There is plenty of research that suggests alternative therapy such as massage therapy and chiropractic care can relieve the symptoms of a migraine headaches and reduce the severity. We have many guests at the centre who use us to manage their migraines. The way chiropractic and osteopathy works Is that we aim to eliminate the biomechanical elements of the migraine and restore best possible function to the spine.  This is because the vast majority of people suffering migraines have a mechanical aspect that acts as a trigger for these migrainous headaches. If the mechanics in the neck are good then it is much less likely that these people will trigger a headache. What is the root cause of your headache? Tension Headaches These are often felt as a band like, tightening sensation across the forehead and behind the eyes. One of the main reasons these are felt here Is because some of the muscles at the back of the neck (sub occipitals) have a direct link to this area of your face and therefore refer pain here when they are tight. There are many reasons for these muscles getting tight and contributing to your headache. These include: Stress Posture particularly at your desk and while driving More recently – text neck! Teeth grinding Whiplash Front sleeping If you are able to remove all of the above lifestyle factors, you might well find that your tension headaches rapidly begin to improve!  With tension headaches, as practitioners we can work to effectively relieve the tension held at the top of the neck through adjustments, dry needling and stretching techniques. If this is the root cause of your headache, and if you are able to eliminate the lifestyle factors mentioned previously, then the combination is… --- ### What do Chris Evans and children's Primitive Reflexes have in common? - **URL:** https://www.reflexspinalhealth.com/2019/12/13/what-chris-evans-primitive-reflexes/ - **Published:** 2019-12-13 - **Modified:** 2019-12-13 - **Author:** Reflex Spinal Health **Summary:** Virgin Radio DJ Chris Evans shared that his son had treatment for children's primitive reflexes. What are they, what do they do, and how can they be treated **Content:** This week on Virgin Radio Chris Evans discussed how having his son’s retained reflexes treated was helping him with his learning difficulties. We are so happy to hear this talked about! Children’s primitive reflexes seem to be a big secret to most parents. Both myself, Beccy, and Laura, are both trained in treating retained reflexes. We have seen so many benefits and would love the opportunity to help more kids thrive. Is this something you feel your child may benefit from? If you have more questions regarding treatment for children’s primitive reflexes, or retained reflexes in Reading, Berkshire then please contact us and book a complimentary spinal check. Read on to find out more about retained reflexes. What are children’s primitive reflexes ? Have you ever slammed the door a bit too hard and seen your baby’s arms and legs flail outwards? That’s their Moro reflex and is an example of a primitive reflex. Babies are born with inbuilt movement reflexes and patterns, called primitive reflexes. These reflexes develop in the womb and help the foetus to practice the movements need for survival such as, breathing, sucking and moving the neck. The primitive reflexes make the foetus move in ways to help him actively participate in the birth process when the time comes. The brain needs loads of stimulation to develop. Initially this is occurs automatically through the primitive reflexes. A normal, healthy baby will have many of these reflexes present at birth: Rooting Sucking MORO (startle) Palmar Plantar Babinski Asymmetrical tonic neck reflex (ATNR) Symmetrical Tonic neck reflex (STNR) Tonic Labyrinthe Reflex Spinal Galant Each reflex has a different function, some are to help the birth process as mentioned, some are to help with feeding (rooting and sucking) some are for survival (MORO ) and some are to develop movement patterns (ATNR and STNR). What happens when this goes wrong? Sometimes the primitive reflexes don’t integrate fully. This can happen due to disruption of the normal brain development, which may be as a result of a traumatic birth, a c-section delivery , a fall or mum’s stress during pregnancy. If the reflexes don’t integrate properly this can have long term implications for your child. This can create effect with regards to coordination, learning, behaviour and attention. However, this may not always be obvious to parents and teachers and can easily get interpreted as many of the neurobehavioural disorders such as: Dyslexia. ADD, Anxiety, Dyspraxia and many others. A research study in Poland found in a group of school children aged 4- 6, that over 60% of those children, otherwise known has healthy, had at least one retained reflex. There is no doubt that in modern society, this is a prevalent issue and makes us wonder where there is an indication for screening within schools. What do we do about children’s primitive reflexes? This may sound a bit doom and gloom, however, the fantastic news is that it’s not too late to integrate those primitive reflexes that have been retained.… --- ### Top 5 tips for staying healthy over the winter - **URL:** https://www.reflexspinalhealth.com/2019/12/11/top-tips-staying-healthy-over-winter/ - **Published:** 2019-12-11 - **Modified:** 2019-12-11 - **Author:** Reflex Spinal Health **Summary:** The Reflex spinal Healtrh Top 5 tips for staying healthy over the winter. Great advice on finction, framework, fuel and fun that will keep you feeling alive **Content:** Here is the Reflex Spinal Health definitive guide to having a happy, healthy winter – Enjoy! 1.Keep dosed up on the right vitamins and minerals Vitamin D Vitamin D is an essential supplement for the winter season. It’s primarily obtained via direct exposure to sunlight. However, this can become difficult during the cold, dark winter. That’s where vitamin D supplements come into play. This nutrient helps to contribute to bone strength, aids in the absorption of calcium and helps promote a positive mood. Good food sources for vitamin D are dairy, eggs, salmon, tuna and mushrooms. Vitamin C Winter will be much more bearable with help from our friend, vitamin C. Vitamin C is a powerful antioxidant, which protects against free radical damage, chemicals and pollutants that may harm our body’s cells. Vitamin C is easy to obtain through diet. Citrus fruits, berries, kiwi, pineapple and strawberries are a few of the best sources of vitamin C. If these nutrient-rich foods aren’t part of your diet, you can supplement vitamin C in a variety of forms – from tasty chewables to convenient capsules. Zinc This is an often overlooked mineral with a host of important benefits. Zinc supports proper immune function, eye health and the regulation of appetite, taste and smell. It is also responsible for the production of superoxide dismutase (SOD), which plays an important role in protecting our bodies from free radical damage. Men may especially benefit from this mineral, as zinc helps to support healthy prostate tissue, sperm mobility and testosterone production.* Food sources that are high in Zinc are eggs, shellfish, red meat, chickpeas, beans, lentils, nuts and seeds. Vitamin E Vitamin E is a potent anti-oxidant which strengthens the immune system and plays numerous roles in the body. It is said to help with a wide range of diseases (like cancer and arthritis) and the aging process. A good source of vitamin E are nuts, wholegrains and vegetable oils. Vitamin A Vitamin A (retinol) is a fat-soluble vitamin. Most people know that it is good for your vision, but it’s also important to get plenty of this vitamin in winter. Vitamin A deficiency has been associated with a reduced immune response and an increased risk of infection. Foods that are a good source of vitamin A are tuna, eggs, carrots, sweet potato, leafy green vegetables. Scroll down for some delicious vitamin rich recipes to try! 2. Get adjusted – for staying healthy over the winter! Obviously we are biased here. But as long as your spine is functioning then the rest will follow. When you are in chronic pain your body is in a permanent state of fight or flight and this means your digestive system, immune system and cardiovascular system take a beating! So staying out of pain and functioning better is likely to keep you feel great all over! Take a look at our section on everything the clinic has to offer to keep you healthy and happy over the winter months! BrainTap… --- ### Bone and Joint Week 2019 in Reading - **URL:** https://www.reflexspinalhealth.com/2019/10/14/bone-and-joint-week-2019-in-reading/ - **Published:** 2019-10-14 - **Modified:** 2019-10-14 - **Author:** Reflex Spinal Health **Summary:** Bone and joint week 2019 in Reading Berkshire. Our team of osteopaths, chiropractors, massage therapists, K-Laser, foot orthotics & rehab exercise can help **Content:** We have a bone (muscle and joint) to pick with you… To coincide with this year’s , beginning 12 October, Reflex Spinal Health is raising awareness about musculoskeletal (MSK) conditions, which is the UK’s biggest cause of ill-health. MSK-related problems, issues with muscles, joints and bones, are the second largest cause of work absence, with an estimated 28.2 million working days lost per year.  One in three people will experience lower back pain at least once in their lives, while one in eight adults are diagnosed, and are living with, a long-term MSK condition such as osteoarthritis, osteoporosis or rheumatoid arthritis. Are you suffering any aches and pains? That’s the bad news! The good news is, even if you have an MSK-related condition, life doesn’t have to stop!! Seb Murtagh, Osteopath Osteopath, Sebastian Murtagh, at Reflex Spinal Health in Caversham, Reading says “At Reflex Spinal Health we are very lucky to offer a team approach to musculoskeletal conditions. I am one of three osteopaths at the centre, and we work alongside 4 chiropractors and also a team of fantastic massage therapists. The vast majority of cases presenting to us experience great results and we design the best program for each individual, sometimes including combinations of K-Laser therapy, spinal rehab exercises or Gait assessment in addition to the osteopathic or chiropractic care.  Bone and Joint week 2019 is a great time to come to the centre and ask one of the team if an ongoing problem could possibly be helped.” Are you suffering any aches and pains? Not sure if osteopathy or chiropractic could help? Bone and joint week 2019 in Reading is the perfect time to find out! For more information, resources or advice, visit www.reflexspinalhealth.com or phone us on 0118 946 2100. Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new window) Facebook --- ### National Fitness Day 2019 at Reflex Spinal Health - **URL:** https://www.reflexspinalhealth.com/2019/09/25/national-fitness-day-2019-at-reflex-spinal-health/ - **Published:** 2019-09-25 - **Modified:** 2019-09-25 - **Author:** Reflex Spinal Health **Summary:** Reflex Spinal Health celebrate National Fitness Day 2019. Exercise and physical fitness improves mental health, chronic pain and illness. Let us help you. **Content:** Let’s Celebrate National Fitness Day 2019 National fitness day is a UK day with the aim of celebrating fitness and getting as many people involved in fitness as possible. At Reflex Spinal Health we are huge supporters of this and nearly always recommend exercise to our guests.  Being sedentary causes so many dangers to our health, and this is something that our clinic director, Andy Green, writes about in his book One Body One Life: Don’t Screw it Up! So, I’ve compiled some of the fantastic reasons for doing more exercise and getting involved, writes Reading Chiropractor Beccy Norman. What are the benefits  of exercise? Improved mental health Exercise increases the brains sensitivity to the hormone serotonin and noradrenaline. This in turn reduces feelings of depression. On top of this, exercise also causes the body to release endorphins. Endorphins are well known as the happy hormones. On top of the actual chemical changes that go on inside the body, by getting out and getting involved with exercise not only does it provide a distraction it can be a great way to socialise and meet new, like-minded people. Helps to aid weight loss Its not fresh news that exercise helps us lose weight. By increasing our heart rate and burning calories we can create a calorie deficit. As long as this isn’t overcompensated with more eating then we can begin to lose weight. Regular exercise also raises our basal metabolic rate. This is how much fuel your body burns just when carrying out your normal day. Clearly if this can be raised then we’re on to a winner! When you’re on a calorie restricted diet, the idea is that your body has to find fuel elsewhere and will started burning fat. However, quite often the body will start to use muscle. Therefore, exercise is essential to keep the correct balance. Cardiovascular work is great for burning tummy fat whereas lifting weights is what will raise your BMR. This fights against the natural response your body has to drop your metabolism when it realises you are running low on fuel. Builds bone density We often recommend exercise to those of our guests who are osteoporotic. Particularly we look at weight-bearing exercise. This is due to the fact that impact exercise such as weights , running etc. helps to improve bone mass. The good news is even if you’ve been sedentary most of your life you can still improve bone density. Supplementing with calcium and vitamin D is also a great extra. Can help to reduce chronic pain Chronic pain refers to any pain that lasts past the expected healing time. Astonishingly 1 in 5 adults are affected by chronic pain. Research has been done in to how exercise can help with chronic pain. A literature review of studies found that regular exercise can both reduce pain severity and improve physical function. The key is education and choosing the right exercise for your chronic pain. This is something your practitioner can help you… --- ### Spring Clean your Health and Wellbeing! - **URL:** https://www.reflexspinalhealth.com/2019/04/25/spring-clean-health-wellbeing/ - **Published:** 2019-04-25 - **Modified:** 2019-04-25 - **Author:** Reflex Spinal Health **Summary:** Spring Clean your Health and Wellbeing! a 5-point plan to kick start you this springtime. Get those niggles sorted, move, stay hydrated, de-stress your mind **Content:** Chiropractor, Beccy Norman   After the bank holiday, the sun is shining and spring is in full swing. This is often the time when we think about blowing away the winter cobwebs away and getting ready for the summer, writes Reading Chiropractor Beccy Norman. This normally applies to our house and “wiping away winter”. However, this is a perfect time to spring clean your health and wellbeing! Over the winter we might have eaten lots of yummy comfort food and sat in watching too much Netflix rather than getting out and moving. This might have left you feeling slow and sluggish now spring has sprung , but we’re here to help! Here is a 5-point plan to spring clean your health and wellbeing! Get those niggles sorted! It might be a niggle in the low back you’ve been ignoring all winter or those tension headaches that have been getting you down. Either way, you don’t want them impacting on your spring gardening or your summer holidays. Team Reflex is here to help you get rid of those niggles so you can use your body to the fullest over the summer months. Whether this be with chiropractic, osteopathy, massage therapy or K-Laser therapy. Getting things sorted before they start affecting your activites of daily living also means they are generally easier to get on top of and sort from our point of view as well. If you have any issues you’d like to discuss with us before booking a new patient appointment you can always book a complimentary fifteen minute spinal scan with us. Get outside Those long hours at the desk and then coming home in darkness means that most of us are, in all likelihood, seriously depleted in our vitamin D levels. Vitamin D Is so important because it contributes to the function of our immune system. Bit D is also an essential nutrient for healthy bones and is vital for many other vital body processes. There has also been research that has showed Vitamin D can help in the prevention of diabetes (Both type 1 and type 2 ) , hypertension and multiple sclerosis. The best way to get Vitamin D is spending time outdoors and soaking up the sunshine! What better is there to spring clean your health and wellbeing than by catching some rays! Having a diet rich in Oily Fish , mushrooms and Eggs can also help. If you drink a dairy free milk alternative check the label to see if this is fortified with vitamin D too.  A good quality vitamin D supplement may also be of help. If you are concerned about your Vitamin D levels, your GP will be able to help. Move more Exercise of any type is great. It is so important for so many reasons. This includes improving bone density, mental health and cardiovascular health. We evolved to be able to hunt and gather. Instead we spend most of our day sitting still at our desks or on the sofa.… --- ### Your Low Back Pain could be caused by your lazy Glutes! - **URL:** https://www.reflexspinalhealth.com/2019/03/08/your-low-back-pain-could-be-caused-by-your-lazy-glutes/ - **Published:** 2019-03-08 - **Modified:** 2019-03-08 - **Author:** Reflex Spinal Health **Summary:** Low back pain is extremely common. Weak and lazy glutes, gluteal muscles, are very common causes of back pain. Chiropractic, osteopathy and exercises help. **Content:** It would be very sensible to assume that the cause of your low back pain originated from your low back. This is particularly true if movements using the low back, including squatting and bending over to pick something up, tend to aggravate your pain. However, in order to complete these movements a combination of muscles have to get involved to initiate and complete these movements. A prime example would be the glutes’ (the big muscles in your bottom). When these muscles aren’t functioning or ‘firing’ properly it can easily lead to a spiral of dysfunction. This loss of function can easily be kept at bay with a combination of chiropractic or osteopathy and learning the appropriate exercises. A staggering 80% of people in the UK will suffer with back pain at some point In their lives. 20 % of adults are suffering with back pain right now. A recent study has also found that back pain caused disability more than any other condition. This makes it SO important to get to the root cause of the issue. What are the glutes and why are they so important? The glutes’ are a group of three muscles (Gluteus Maximus, Gluteus Medius & Gluteus Minimus ). The gluteal muscles attach from the back of your pelvis to the back of your thigh bone (femur). These muscles are vital for hip stability and ‘holding your pelvis in the right place’. They are also the primary muscle for propelling us forward. When we walk we drive the leg through, using the gluteal muscles. Most of us use them the most when walking upstairs. Unfortunately, most of us spend the majority of out time sitting on these muscles instead of using them! This, amongst other things, can cause them to ‘switch off’. One of the other things that happens when we sit for long periods of time is our hip flexor muscles tighten, and shorten. The hip flexors are two muscles (Psoas and Iliacus). This in turn also inhibits the function of the gluteal muscles. The mix of both of these actions can cause a whole host of issues. Other things than contribute to the glutes not activating as they should are: Poor foot biomechanics Pelvic misalignment Over-active quads causing an anterior pelvic tilt (more common in athletes) What happens when the glutes aren’t firing ? When the glutes’ aren’t firing properly the hamstrings take over in assisting to stabilise and this tightens them up. If the hamstrings become over-dominant hip-joint mobility becomes restricted. This increases stress on the lumbar spine (the low back). This might be the reason why you keep stretching your hamstrings and they keep tightening straight back up! This leaves a lot of the work up to the erector spinae, the muscles in your lower back. This causes them to tighten and feel sore but it also causes lumbar hyperextension. This is where the curve in the low back is accentuated and puts more pressure on the joints of the lumbar spine.… --- ### Our New Year New You Party - **URL:** https://www.reflexspinalhealth.com/2019/02/12/our-new-year-new-you-party/ - **Published:** 2019-02-12 - **Modified:** 2019-02-12 - **Author:** Reflex Spinal Health **Summary:** Reflex Spinal Health celebrated our New Year New You party at The Griffin in Caversham, along with many of our pracxtice members and introducing BrainTap. **Content:** Here is a very overdue post to share some of the fun from our New Year New You practice members party last month. Team Reflex had a fantastic evening over the road at The Griffin, and speaking on behalf of the team, we really loved the opportunity to catch up and chat socially with so many of our fantastic practice members. With some people coming and going over the evening we had about 100 practice members attending. Andy gave a brief talk based around many of the topics of his book, One Body One Life: Don’t Screw it Up, but geared around the New Year New You and the fact that the majority of us feel more determined at this time of the year to make changes and improve our own health. As such one aspect that we feel we have been missing at Reflex has been our ability to address stress, anxiety and other conditions from the mental aspect. This is why we have invested in BrainTap, a fantastic tool that provides brain-based training, guided meditation and relaxation in a very time efficient manner. I can safely say that everybody who trialled the BrainTap during the party enjoyed it, and found it very relaxing, despite all the background noise and activity! We will be writing a blog very soon, giving much more detail about BrainTap very soon so keep your eyes open for that! Every practice member will be entitled to two Complimentary BrainTap sessions once we have it up and running, so please make the most of this.  We also welcomed our two newest members of Team Reflex. Rob Bryson joins us to add to our compliment of osteopaths, whilst Andrew Newson has joined the team adding his expertise in biomechanics. Andrew will be replacing Andy (yes…. confusing i know) in conducting all the Gaitscan assessments for foot and ankle biomechanics, and prescription of foot orthotics. Finally, Team Reflex have already started to think about an event in the summertime. This summer both Andy & Laura will have been practicing chiropractic for 20 years, and what better reason would there be for a party? No definite plans yet, but we are thinking along the lines of a black tie do, and raising a little money for charity as well. We would love to hear your feedback, ideas, or whether this is something that you would be keen to attend…… if we get a green light to go ahead! However, for now can you believe that it is already February? January has flown past. What have you done to improve your health further this year? There is no such time as the present for New Year New You! Hope you enjoy a few of the photos from the party, and if you missed this event please keep your eyes peeled for forthcoming events! Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new window) Facebook --- ### My baby has a flat head – what can i do about Positional Head Deformity? - **URL:** https://www.reflexspinalhealth.com/2019/02/07/my-baby-has-a-flat-head-what-can-i-do-about-positional-head-deformity/ - **Published:** 2019-02-07 - **Modified:** 2019-02-07 - **Author:** Reflex Spinal Health **Summary:** Positional Head Deformity (PHD), also known as plagiocephaly, is a flattening of the skull bones, particularly the bone at the back (occiput) in an infant **Content:** Chiropractor, Beccy Norman This condition is also known as positional head deformity or plagiocephaly. Firstly, there’s no need to panic, there are plenty of things that can be done to help your little one. The only time serious intervention is needed is for true craniosynostosis. This is where the sutures of the skull close too early and do not allow normal brain and skull growth. This is quite rare but your chiropractor will be able to pick up if this is the case. We would refer you to the right person as needed. This blog, written by chiropractor Beccy Norman, will hopefully put your mind at rest and give you a few helpful tips to help out. What is Positional head deformity? positional head deformity (PHD) This is also known as plagiocephaly. PHD (Positional head deformity) is a flattening of the skull bones, particularly the bone at the back (occiput) in an infant. It is often missed at birth and slowly becomes more apparent , usually by three months due to increased skull growth. This is due to a variety of factors that I’ve listed below. The skull bones of an infant are very soft and this leaves them much more susceptible to deformation. The good news is that nearly all PHD’s are just a cosmetic issue and only 10% will persist past 6 months. Contributing factors to positional head deformity: There are different factors that contribute to the formation of the shape change and most of these actually happen through habits post birth. However, there are some factors that research has found to contribute during time in the womb: Being a twin, particularly the twin lower in-utero Low birthweight Maternal use of caffeine and tobacco Mal-positioning in-utero Once our little one’s are born they spend most of their time, eating , sleeping and being changed! The way these are all done is exactly what can contribute to flattening of the skull. Changing– if your baby is always placed on the changing table the same way round then they will always be looking the same way. When nappies can get changed over 10 times a day this can have a big impact! Make sure you keep swapping round sides to ensure equal use of both sides of the head. Bottle feeding– if you are bottle feeding make sure you swap which arm you hold them in and keep switching it up to prevent a preferential side. Tummy time!- Not only is tummy time essential for baby development it’s a great time to take the pressure off that little head. 10 minutes a day is recommended for babies under two months but this doesn’t mean all in one go. Many people give up because babies get fed up after a few minutes but little and often is the best way to get them used to it. Tummy time also needs to be on a flat, firm surface, true tummy time doesn’t include mum or dad’s chest unfortunately! Sleep position –Since the… --- ### More Herbs, Less Salt Day - 29th August - **URL:** https://www.reflexspinalhealth.com/2018/08/28/more-herbs-less-salt-day/ - **Published:** 2018-08-28 - **Modified:** 2018-08-28 - **Author:** Reflex Spinal Health **Summary:** August 29th 2018 is More Herbs, Less Salt Day. Why is salt bad for you? What herbs can replace salt? You have one body, one life: dont screw it up! **Content:** The 29thof August is national “More herbs, less salt” day! You might be thinking what on earth is this about and why are we so bothered about it, but it really is a great reminder about our salt usage and how to cut down!! Why is salt bad? One of the main reasons why too much salt in your diet is bad for you is because it leads to water retention. This water retention leads to bloating but more importantly it raises your blood pressure. Once your blood pressure is raised this then puts more strain on your heart, arteries, kidney and even the brain. If this is then sustained, over time it increases your risk of heart disease, strokes and kidney disease.  This is basically due to the damage it does to the vessels that supply the kidney, heart and most importantly your brain. How can you solve this? One of the most important things to remember is that our salt intake isn’t just what we sprinkle on our food at the table. Unfortunately, salt is hidden in almost everything! Don’t get me wrong, we do need some salt in our diets, 6g a day in fact. However, most of us are having more like 8.6g a day and the worst part is 75% of this comes from foods we pop in our shopping baskets and not from the salt mill in our kitchen cupboard. More Herbs, Less Salt One of the best ways to minimise our salt intake is to reduce the amount of processed foods we eat. Things like pasta sauce jars, condiments and ready meals will be packed with salt that you won’t know about. On top of this they all tend to have a lot more sugar than the homemade stuff we make. Limiting the number of takeaways and the food we eat out will also be a great improvement on salt intake. Finally leading back to the title…. more herbs, less salt. Swap out salt and start bringing in more herbs to increase flavour in your dishes. There are also many herbs and spices that also most additional health benefits. For example, adding things like paprika and cumin to cooking are great anti-inflammatory foods. Here’s a list of some of the herbs and spices you can use that also contain some great health benefits: Sage– Improves brain function and memory! Often recommended for patients diagnosed with Alzheimer’s . Peppermint –Is a well know herbal remedy to help aid digestion and ease nausea. This is a great one during a stomach bug and for those that suffer from IBS. I Tumeric– Although this is a spice we just can’t leave it out. Tumeric is an excellent natural anti-inflammatory and an absolute must for anyone suffering with chronic musculoskeletal pain Garlic– Excellent for respiration and heart health. These health benefits are due to a compound called allicin. There are studies that show this compound can be effective in lowering blood pressure and decreasing LDL cholesterol by… --- ### Hockey World Cup and Sporting Potential - **URL:** https://www.reflexspinalhealth.com/2018/07/27/hockey-world-cup-sporting-potential/ - **Published:** 2018-07-27 - **Modified:** 2018-07-27 - **Author:** Reflex Spinal Health **Summary:** During the England womens hockey world cup we see sporting potential fulfilled. Get ready for your new season, whatever your sport, with a sports assessment **Content:** It’s been non-stop action so far at the World Cup and there is still more demonstrations of fulfilling sporting potential to come! Hang on, you might say, didn’t the world cup already happen? Aaah, i think you are thinking of those overpaid diving enthusiasts that already fought it out in Russia? Well that’s not what i am talking about! The World Cup that really matters is packed full of dedicated, honest, hard working and rock solid women, all performing to their sporting potential. I speak of the Vitality Hockey Women’s World Cup that’s wowing the fans over in east London. The England Women’s hockey team is full of the highest calibre players with 8 of them having taken gold medals away from the 2016 Olympics in Rio. Currently 2nd in the world, England are in a better position than ever to take away the silverware and on home turf to boot, and demonstrate their sporting potential. So far England have suffered a bit of a false start. A ferocious comeback saw them draw 1-1 with India, but there is still plenty of time to make their mark on this competition; Sat 21 July – India 1-1 Wed 25 July – USA 1-1 Sun 29 July – Ireland (7pm) Thu 2 Aug – Possible QF (8.15pm) Sat 4 Aug – Possible SF (4.30pm) Sun 5 Aug – Final/Bronze Medal (4.30/2pm) Being a keen hockey player myself the World Cup is getting me excited! I love getting back into pre-season training and building my match fitness back up in anticipation of the first game of the season. I play for Wallingford 2’s, who had a League winning season and gained promotion to MBBO Division 2. We need a strong start to the season to show the new division who’s boss! Hockey is a physical sport and can be demanding on the body. Unfortunately, during my action packed summers of sun bathing and BBQ’s, I know how easy it can be to neglect fitness and mobility. It is really important for my to be fit, and ready for the start of and exciting new season. Fulfilling sporting potential is not only for Olympians, but is equally important for keen amateurs and weekend warriors. Whether you are a keen hockey player yourself, or your passion is another sport, then below are some tips to help you get back into the swing of things before the new season starts, and maximise your sporting potential; Start your training NOW! The longer you wait the less fit you will be by the time the season starts The less fit you are the more chance there is that you will injure yourself Get a Functional Check-Up! Get your Osteopathic or Chiropractic Check up This is NOT about pain, this assesses whether you are functioning at your optimum potential and minimise potential sports injuries Start slow and build up For example, incrementally increase your training intensity If you are into running then start with a short run and up… --- ### Mum my back hurts! - **URL:** https://www.reflexspinalhealth.com/2018/07/17/mum-my-back-hurts/ - **Published:** 2018-07-17 - **Modified:** 2018-07-17 - **Author:** Reflex Spinal Health **Summary:** Mum my back hurts, Not something we want to hear. Back Pain in children is not normal. Ask a Chiropractor or Osteopath to find the cause and safe treatment **Content:** Chiropractor, Beccy Norman “Mum, my back hurts!” I think most people only think of adults as having back pain. If children were to complain of back pain then it must either be something very serious or just growing pains! However, writes Reading Chiropractor Beccy Norman, there is so much more to it, so if you hear “Mum my back hurts!” then you should work out what the cause really is. A Danish study that followed school children aged 8-15 over a three year period found 55% of them experienced spinal pain at some point and 17% of them lasted more than a month. A scary statistic considering we class anything that lasts longer than 6 weeks to be a chronic problem. We all want children to be fit, healthy and active and we certainly don’t want spinal pain to be something that holds them back! What can be the cause of “Mum my back hurts”? Foot biomechanics Your feet are the foundation blocks for your body. If you have a rocky foundation, and you then begin running around it’s going to start causing problems further up. It can affect the knees, hips or the low back. At Reflex, if we think that foot biomechanics are the potential cause of you child’s spinal pain we will refer them for a gaitscan within the centre. This will determine if your child would benefit from a pair of orthotics. This is a specialised orthotic insole that goes in to the shoes to correct the feet. This is exactly like wearing spectacles for your eyes! There is research that suggests as many as 85% of the population would benefit from orthotics. And remember, whilst parents teach, and nag, our children to brush their teeth, and have both hearing and eyesight checks, hardly any child has any form of biomechanical check up. Scoliosis and Scheurmann’s Scoliosis is a lateral curvature of the spine, that for obvious reasons can cause a considerable amount of pain. It usually begins to show between the ages of 9 and 14.  Often this can be treated non-invasively but occasionally, depending on the size of the curve and how it progresses, it may need corrective surgery. Schuermann’s is also a possibility which causes a kyphosis in the spine. This is a curvature that can be seen from the side of the spine rather than from the back. Just like scoliosis, this can be treated conservatively or if severe may need corrective surgery. Although an x-ray Is needed as a final diagnosis for both these conditions, your chiropractor or osteopath can gage a good idea of whether this could be the issue and often the severity. They will then either treat or refer as necessary. Strains/Sprains With kids always on the go and often fearless, it is often common for them to obtain a strain or sprain in the ligaments, muscles or the joints of the spine. The risk of this increases when partaking in a sport strenuously and regularly as a… --- ### Anyone for Tennis Elbow? - **URL:** https://www.reflexspinalhealth.com/2018/07/12/anyone-for-tennis-elbow/ - **Published:** 2018-07-12 - **Modified:** 2018-07-12 - **Author:** Reflex Spinal Health **Summary:** Suffering with tennis elbow while watching Wimbledon? We resolve most cases fast! At Reflex we use chiropractic, osteopathy, K-Laser therapy or Dry Needling **Content:** Reading Chiropractor, Beccy Norman Wimbledon is in full swing, so could there be any better time to talk about tennis elbow? Tennis elbow, also known as lateral epicondylitis is a common condition. It doesn’t just affect tennis players (although 50% of tennis players will experience it as some point) but can affect anyone. In fact the vast majority of people who experience this painful condition will never pick up a tennis racquet in their lives!  Most people are at risk, especially those who spend a lot of time using computers, other repetitive manual actions, and even chiropractors, writes Reading Chiropractor Beccy Norman. What is tennis elbow? Tennis elbow, also known as lateral epicondylitis is what’s called an overuse injury. The extensor muscle experiences micro tears within the muscle belly which In turn creates pain and inflammation. The muscle is also perhaps more at risk of irritation and damage because of its location. It rubs over the bony parts of the elbow which can cause gradual wear and tear. Symptoms you are most likely to experience If you have tennis elbow are: Pain on the outside of your upper forearm just below the bend in the elbow. Pain when trying to grip small objects or twist things such as opening a jar . Pain that slowly worsens over weeks or months. General feeling of weakness when trying to grip things. Who’s at risk of Tennis Elbow? People who participate in sports that require a repetitive use of the forearm muscle. This can be athletes or people that participate in sport on a more recreational basis, as anyone can suffer a sports injury. Painters, plumbers and carpenters are also another group, due to the repetitive nature of their work that tend to be prone to getting tennis elbow. In recent years we are also seeing an increase in people who spend a lot of time on their desk, particularly using a mouse a lot tend to also be prone. Occasionally tennis elbow can be due to trauma following a direct blow to the elbow.  What to do? Activity modification and rest– sounds straightforward but trying to rest from whatever activity seems to aggravate the arm is imperative and if it’s the way you work, looking at ways to modify the way you work. Ice – A lot of the pain is due to inflammation, which is a heat reaction. This means ice is great for reducing this and therefore the pain. Stretches – with an outstretched arm, pull the wrist down to feel a stretch near the elbow. Come and see us at Reflex Spinal Health! How can we help your Tennis Elbow? The good news is that 80- 95% of cases resolve without surgical treatment! Within our centre there are numerous ways we can help with this condition. It is always important to work out why the extensor is being overworked. Quite often this can be due to dysfunction in the shoulder or very commonly in the neck! In fact we… --- ### Reflex wins Thames Valley Health and Wellbeing Award! - **URL:** https://www.reflexspinalhealth.com/2018/06/30/reflex-wins-thames-valley-health-and-wellbeing-award/ - **Published:** 2018-06-30 - **Modified:** 2018-06-30 - **Author:** Reflex Spinal Health **Summary:** Reading Chiropractor Osteopath Massage Therapy clinic win Thames Valley health and wellbeing award. Reflex Spinal Health in Caversham, Reading, Berkshire. **Content:** Thames Valley Chamber of Commerce Health and Wellbeing Award Very exciting news for us here at Reflex. We have won a Health and Wellbeing award! This was for our regional Thames Valley Chamber of Commerce. Our Chamber of Commerce covers a wide area, from Buckingham in the north to Basingstoke in the south, and from the M25 in the east to Swindon in the west.  Needless to say we are very happy, and this is a great reward for every member of Team Reflex! Chamber of Commerce Awards Dinner On Wednesday 27th June six members of Team Reflex went along to the Thames Valley Chamber of Commerce Awards dinner. This black tie dinner was held at the Reading Hilton hotel, and was hosted by ex-Olympic swimmer Mark Foster. We are not quite sure whether who was taller between him and Andy! The Health and Wellbeing award was the second to be announced. The tension built, the gold envelopes appeared. It was a little like being at the Oscars! All off us at the grads dinner were getting nervous as the shortlisted finalists were announced. WE DID IT! Yay! To a standing ovation we made our way up on to the stage to receive our framed winners certificate and hand-blown glass prize. Photos with Mark Foster and the chamber of commerce execs followed. We could then finally enjoy our dinner. Award winning Health and Wellbeing Clinic We really do try our best at Reflex Spinal Health to provide the very best clinical care and customer service that we can. Do we manage this 100% of the time? Possibly not, but i am sure that we do this better that the vast majority of centres, as this award demonstrates. Our Thames Valley spinal health centre now has an award winning team of chiropractors, osteopaths and massage therapists in Reading, Berkshire. Likewise we have great pride in our fab & friendly front-of-house team of clinic assistants. We also take great care in looking after each other at the centre. The health and wellbeing of our own team is paramount. If every company did this then we would see a massive win-win for both the employers and employees. There is an ever growing amount of research demonstrating that businesses who focus on this see higher employee productivity, reduced absence from sickness and better employee retention. We look forward to seeing you soon at our award winning health and wellbeing centre in Reading, Berkshire! It sounds good, doesn’t it? We hope that this will be the first of other awards to come along in the future. For now though we are very chuffed to be the Thames Valley Chamber of Commerce Health and Wellbeing Award winners! Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new window) Facebook --- ### Reflex Spinal Health make Shortlist for Thames Valley Health & Wellbeing Award! - **URL:** https://www.reflexspinalhealth.com/2018/06/20/reflex-spinal-health-shortlist-thames-valley-health-wellbeing-award/ - **Published:** 2018-06-20 - **Modified:** 2018-06-20 - **Author:** Reflex Spinal Health **Summary:** Reflex Spinal Health in Caversham, Reading, make shortlist for Thames Valley Health & Wellbeing Award. Thames Valley Chamber of Commerce Awards 2018. **Content:** Exciting News! Reflex Spinal Health have made the shortlist for the Thames Valley Chamber of Commerce Business Awards 2018. This is specifically in the ‘Thames Valley Health & Wellbeing Award’ category. Thames Valley Health & Wellbeing Award Ceremony The award ceremony is going to held at the Reading Hilton next week on Wednesday 27th June. Several of Team Reflex will be going along to the Black tie gala dinner awards event with fingers firmly crossed that we can bring home the award. The Thames Valley region is very big, stretching from Swindon in the west, to the M25 in the east, and north to south from around Buckingham to Basingstoke. Even making the shortlist pays a huge compliment to all Team Reflex. Our multi-disciplinary team of chiropractors, osteopaths, massage therapists and our Reflex Spinal Health Team fabulous front of house Clinic Assistants all play a huge part in aspiring to provide the highest level of care that we can. Please keep your fingers crossed that Andy will have to leap up and give an acceptance speech on behalf of the team if we win this Thames valley health & wellbeing award. We will keep you posted. Fingers crossed!   Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new window) Facebook --- ### One Body One Life: Don't Screw It Up! Book Launch - **URL:** https://www.reflexspinalhealth.com/2018/06/19/one-body-one-life-dont-screw-it-up-book-launch/ - **Published:** 2018-06-19 - **Modified:** 2018-06-19 - **Author:** Reflex Spinal Health **Summary:** Reading Chiropractor Andy Green's best health and wellness book; One Body One Life: Don't Screw it Up! book launch. Improve your health 2018 & Feel Alive! **Content:** Andy Green’s new book; One Body One Life: Don’t Screw it Up was officially launched last week with an event at The Griffin Pub in Caversham, Reading. It has been a very busy first week for the book that has seen it become available on Amazon, major book stores and of course at Reflex Spinal Health. One Body One Life: Don’t Screw It Up! Launch Event Once the majority of attendees arrived the books publisher, Mindy Gibbins-Klein of Panoma Press, introduced the book to the audience and gave an outline of why books, especially on health and wellbeing topics, were still so important and relevant in 2018.  Following on from this Reflex Spinal Health’s clinic director, chiropractor, and now author, Andy Green, took to the stage to talk about his new book. Go to AMAZON UK here: One Body One Life: Don’t Screw it Up! What is One Body One Life: Don’t Screw It Up!About? Andy started by quoting the World Health Organisation (WHO) definition of health which is a Andy Green with Jaap Stam “State of complete physical, mental, and social wellbeing, and not merely the absence of disease or infirmity.” This definition was made by the WHO in 1948, and was probably ahead of its time. We are now in 2018 and despite improvements in healthcare the quality of health in the UK is deteriorating. Reports are constantly being released about the increase in obesity, even in primary school age children. The numbers of people with Type 2 Diabetes is soaring. Mental Health issues are becoming increasingly common. A huge study in 2017 by Public health England found that over 40% of 40-60 year old people failed to achieve at least one 10 minute brisk walk in a month! As such One Body One Life: Don’t Screw it Up! is about educating about the ‘why’ and then putting in place easily sustainable and achievable goals to improve your health. It is not about becoming a ‘chiselled athlete’, but much more about ensuring that the ‘balance scales of health’ are tipped in your favour. Reading Chiropractor Andy Green appeared as guest on BBC Radio Berkshire on Sunday 17th June. He was a guest of Sue Kinnear (standing in for Bill Buckley) and has been invited to become a member of the stations Wellbeing panel. Andy and Sue chatted about the book for half an hour. If you missed it it is available HERE (Andy Green on BBC Radio Berkshire talking about One Body One Life: Don’t Screw it Up!) and will be available for the next 30 days or so.   Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new window) Facebook --- ### Diabetes awareness and K-Laser therapy treatment in Reading, Berkshire - **URL:** https://www.reflexspinalhealth.com/2018/06/12/diabetes-awareness-k-laser-therapy-treatment-reading-berkshire/ - **Published:** 2018-06-12 - **Modified:** 2018-06-12 - **Author:** Reflex Spinal Health **Summary:** Mens Health Awareness Week 2018 is focussing on diabetes awareness in men. Do you know the differences in type 1 & 2 diabetes? Are you diabetic? Reflex Spinal Health has a state of the art Class 4 K-Laser therapy machine. There is great research showing benefit of this on peripheral neuropathy and diabetic neuropathies **Content:**  Men’s Health Awareness week 2018 is a time to raise awareness to health issues that predominantly affect men. It is also about educating men about health issues they may have, could develop, and to learn how to change habits. This year, the focus will be Diabetes awareness in men. Indeed, this condition is now becoming more predominant in men that women and complications seems to develop faster in male bodies than in females. As such, here are a few tips to help raise your diabetes awareness, and how to fight against this increasingly common disease. Your diabetes awareness  Diabetes manifests itself by a raised sugar level in someone’s blood. Normally, a hormone called insulin regulates our blood sugar. Usually this hormone is produced when our blood sugar rises over a certain threshold (usually during or right after a meal) and this enables the excess sugar to be transformed and stored. But with diabetes the insulin isn’t working because it’s either lacking (Type 1) or the body’s cells don’t react to it (Type 2) so your sugar levels stay high. Type 1 diabetes touches more young people compare to type 2 diabetes that concerns more adults. For example in the UK, 90% of all adults with diabetes have type 2. What are the consequences of diabetes? Sugar and more specifically glucose is an amazing source of energy for your body’s cells, especially your brain! Your nervous system needs constant sugar supply as our neurones can’t stay alive very long without it. So a well-regulated blood sugar is essential. You may think that if you have a bit more than normal is better but it’s really not. Here are some symptoms of hyperglycaemia (High blood sugar): Increased thirst and dry mouth Needing to urinate frequently Tiredness Blurred vision Unintentional weight loss Recurrent infections Cuts or wounds slower to heal Diabetes can, if not treated properly lead to: Heart condition or stroke Pain and loss of feeling (nerve damage) Peripheral neuropathies Foot problems such as sores, infections and ulcers Vision loss and blindness Kidney problems How to prevent Type 2 diabetes?  Although diabetes type 1 is more linked to your genetics or autoimmune damage, diabetes type 2 is brought on by lifestyle factors, which we can often act on. Unbalanced diet: this is by far the most important part that needs to change. Excess of sugar and fat is the major trigger for type 2 diabetes. To start with, try to gradually reduce carbohydrates such as rice, pasta, potatoes and bread. You can replace them by adding more steamed vegetables for example. Avoid using too much fat as well when you cook. Olive oil is really good as it contains healthy fats and antioxidants, and it has shown to have anti-inflammatories properties. Lack of physical activity: if you absorb calories faster than your body can burn them, then there is an issue. If you haven’t exercised in a long time, you can start by doing a regular long walk. If you intent to… --- ### Reading Chiropractor Andy Green releases new Health & Wellness Book - **URL:** https://www.reflexspinalhealth.com/2018/06/10/reading-chiropractor-andy-green-releases-health-book/ - **Published:** 2018-06-10 - **Modified:** 2018-06-10 - **Author:** Reflex Spinal Health **Summary:** Reading Chiropractor, Andy Green, of Reflex Spinal Health in Caversham has published his first health & wellness book titled One Body One Life - Don't Screw It Up! It will shake you, wake you up, and stop you sleepwalking towards poor health. It is a must read! **Content:** One Body One Life – Don’t Screw it Up! More information on the book can be found here: http://bit.ly/onebodyreflex This is the first book Andy has authored. The book was written with the aim of stopping people sleepwalking towards poor health. The book has great testimonials by figures such as Dr Fabrizio Mancini, America’s #1 Healthy Living Media Expert and a world renowned Chiropractor. He said, “Finally a book that is easy to understand and practical to do. It is a must read.” Also, ex-Reading FC Manager and Man Utd legend Jaap Stam said, “Fantastic clear advice about all aspects of achieving and maintaining great health.” One Body One Life – Don’t Screw it Up sets its main focus on achieving and maintaining great health. Readers will likely find a particular interest in the One Body One life Pyramid and Quiz. One Body One Life – Don’t Screw it Up is being released by Panoma Press. Andrew Green has been practising Chiropractic for 19 years, and also works as a Sports Chiropractor in elite sport. This helped shaped the creation of the book by inspiring him to help as many people as possible understand the dangers of the way we currently live; poor food choices, sedentary lives and constant stress. One Body One Life Facebook Group Andy has also set up a special Facebook Group exploring the topics around the book. You can JOIN the One Body One Life Facebook Group here! Andy Green with Jaap Stam Why write this Health & Wellness Book? When asked about why he wrote the book, Andy said: “I find it puzzling and upsetting that in 2018 i look around me and see the vast majority of people mentally stressed, overweight, almost completely sedentary and eating poor quality food. We are passing these traits, and behaviours, onto our children and are sleepwalking into a health crisis. This can be demonstrated, as an example, by the terrifying escalation in Type 2 diabetes, especially in children which should never happen.” Andy hopes that the book will inspire a new generation to take their health & wellness, physically, mentally and spiritually, more seriously. “I hope people change their habits, realise why we should take care of ourselves much better, and inspire a new generation to take their health & wellness much more seriously”. The book has taken about 18 months to plan, write and finally get published. The process would have been quicker but there were a few points where progress came to a halt, such as finally settling on the title…. which took about 3 months! Click here for more information on One Body One Life – Don’t Screw It Up! Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new window) Facebook --- ### Spring Cleaning and Gardening - **URL:** https://www.reflexspinalhealth.com/2018/05/16/spring-cleaning-gardening/ - **Published:** 2018-05-16 - **Modified:** 2018-05-16 - **Author:** Reflex Spinal Health **Summary:** Spring has sprung! Time for spring cleaning and gardening, which for many people means time for back pain, backache, neck pain, shoulder pain to name few common symptoms. Our team help you to feel alive, and get you back doing what you love. **Content:** Spring Has Sprung – Time for Spring Cleaning and Gardening Zoe Lofthouse Reading Chiropractor Finally, spring has sprung! After what seems like a very long winter we joyfully have some sun coming our way.. so it means two things, spring cleaning and gardening, writes Reading Chiropractor Zoë Lofthouse. In this blog we will be concentrating on the good old spring clean. Now I won’t be able to give you any tips on how to get the best polish on your silver or how to achieve smear free windows. However, I might just be able to get you through a deep cleanse without the fear of upsetting your body and doing so in a spinally safe way. Spring Cleaning Tips Importantly don’t do things for too long. You know that after 45 minutes of elbow grease you will start to ache. So, stop after 20 minutes, have a 10-minute break and restart. It will stop you from fatiguing and doing too much. We want to avoid ‘the straw that broke the camels back’ situation. It’s also a brilliant excuse to have that well deserved cup of tea. Another way to avoid this is to change positions, particularly if you are stuck in one position ie. Washing up or ironing. It may be possible to do your ironing sitting or standing, rotate through these if you have a big pile to do. There’s no rule that everything has to be done at the work counter, but we find ourselves glued to it. Try chopping veg sitting at the table, or raising the washing up bowl out of the sink if it is too low. Use a buddy! This will not only half the time that things get down it but will also save you from trying too hard. We are all aware of the struggles of putting a fitted sheet onto a heavy mattress or moving that thing that was just a tad too heavy. Rope in friends and family if you need to and don’t try too hard! I know I said that I wouldn’t be giving any cleaning tips, but here is one- To get deep into the pile of your rugs and carpets the vacuum needs to be pulled slowly over the area to allow the vacuum to pick up the pile and properly remove all the dust and dirt. Most people will repeatedly go over the same area bending forwards, pushing out the arm and hoover then will pull the hoover backwards and stand up straight again. Over, and over, and over again… and we wonder why our backs hurt after hoovering!? My tip is to stand with the vacuum in front of you holding with both hands in the centre of you body, then (making sure there are not trip hazards) slowly walk backwards bringing the machine with you close to your body. This will ensure a happy carpet and a happy back. Remember, any signs or symptoms of lower back pain, back ache, neck pain or… --- ### World Ankylosing Spondylitis Day 2018 - **URL:** https://www.reflexspinalhealth.com/2018/05/07/world-ankylosing-spondylitis-day-2018/ - **Published:** 2018-05-07 - **Modified:** 2018-05-07 - **Author:** Reflex Spinal Health **Summary:** Ankylosing Spondylitis (AS) is an inflammatory arthritis, commonly causing pain and stiffness in the spine, predominantly in the lower back. Maintaining spinal mobility is crucial at at Reflex we offer gentle chiropractic and osteopathy, alongside massage therapy, spinal rehabilitation exercises and K-Laser therapy. **Content:** What is Ankylosing Spondylitis (AS)? Jérémie Agius Reading Osteopath Ankylosing Spondylitis (AS) is a condition causing inflammation, pain and stiffness in the spine, predominantly in the lower back, writes Reading Osteopath Jérémie Agius. It is a form of arthritis affecting particularly the spine. It can also touch other joints such as the sacroiliac joints, shoulders, hips, knees, ribs and some small joints in the hands and feet. It has a slow evolution and therefore usually causes chronic (long term) symptoms. Ankylosing Spondylitis is relatively rare and mainly affecting young people in good health, generally men between 15 and 40 years old. The exact numbers affected are unknown. Most studies estimate that AS affects between 1 person out of 500 to 1 person out of 100. It is 3 times more frequent in men than women. The exact cause is still unknown. It’s an inflammatory condition causing a chronic inflammation of the joints. It is probably due to a combination of genetic and environmental factors. Genetic factors: AS mainly occur on people presenting a specific gene called HLA-B27. This is why AS is more frequent in some populations or in some families. Nonetheless, the gene isn’t the cause of that condition: it’s only a predisposing factor. Environmental factors: scientists think that some environmental factors play a role in triggering the disease in people genetically predisposed. It could potentially be bacteria creating changes in the immune system and triggering Ankylosing Spondylitis. Articular symptoms often start a few weeks following either a digestive or a genital infection. Although symptoms can manifest periodically, it tends to gradually progress because the inflammation Development of Ankylosing Spondylitis persist and carry on deteriorating the joints and the cartilage (vertebral discs) of the spine. With time, a fusion of the vertebrae can occur in some patients. However this condition evolves very slowly, over several years. It is important to notice that there are some cardiovascular risks. When it is not treated appropriately, the chronic inflammation can increase the cardiovascular complications such as heart attack or peripheral vascular disease. Although, it is impossible to prevent AS, some life style changes can help prevent the aggravation of the pain and also reduce the stiffness. Here are some of them: Sleeping on a firm mattress with a flat pillow (or even without pillow) Avoid sleeping on your side Practice a gentle physical activity such as swimming Avoid staying sitting or standing too long without moving your joints Don’t lift heavy weights and learn to protect your back by bending your knees to lift things Stop smoking Practise a relaxation activity as stress as shown to increase the symptoms May 5th – World Ankylosing Spondylitis Day 2018 The very recent world AS awareness day was “Walk your AS off!“. This fun theme was designed to make sufferers of AS remember the importance of keeping mobile, whilst also getting friends, family and colleagues to join up with them to raise money for AS research. At Reflex Spinal Health we care for patients who… --- ### Benefits of a Post-Race Sports Massage - **URL:** https://www.reflexspinalhealth.com/2018/05/03/benefits-post-race-sports-massage/ - **Published:** 2018-05-03 - **Modified:** 2018-05-03 - **Author:** Reflex Spinal Health **Summary:** Post-race sports massage Increases circulation in the muscle, Helps decrease muscle tension by relaxing and lengthening the muscles, Relieves pain or muscle cramps, aches and soreness, Helps to speed up the recovery process for the body. Get your sports massage at Reflex Spinal Health in Caversham, Reading, RG4. **Content:** Maria Pena, Massage Therapist The London Marathon has been and gone for 2018, but thousands of runners again pounded the streets of London pushing their bodies to the limit in order to complete the 26.2 mile race. At the end of the London Marathon many of the charities that support the race set up areas for their runners to return to and offer a post-race sports massage. I have volunteered for Cancer Research UK and worked alongside about 50 other volunteer massage therapists in a huge post race reception room close to the finish of the race. All of the runners had their stories to tell of how their race went and why they wanted to run and it was great to meet so many of them and help them on their way to recovery. A post-race sports massage generally lasts about 15 minutes. Benefits of Post-Race Sports Massage Increases circulation in the muscle Helps decrease muscle tension by relaxing and lengthening the muscles Relieves pain or muscle cramps, aches and soreness Helps to speed up the recovery process for the body CLICK HERE to find our more about massage therapy at Reflex Spinal Health Reflex Spinal Health recently supported the Wokingham Half Marathon on 18th February 2018 and offered pre and post-race sports massage to the runners taking part. About half way… I recently ran my first ever full marathon at the Clarendon marathon in October 2017.  Like many people it had always been on my list of challenges to tick off of the list.  I actually surprised myself by really enjoying the race.  Conditions on the day were really good.  The Clarendon is a trail marathon so is run almost entirely cross country. Although the day was rain free it had rained quite a lot prior the race which made conditions in some places VERY muddy and quite challenging.  For me, the first part of the race was really spent counting down the miles.  Getting to the twenty mile mark was the first goal and the half way mark was a real boost.  The last ten miles was when I found the race really started to get tough and each mile seemed to get longer and longer.   Completing the marathon was a great feeling and was filled with relief and a sense of achievement. When should you have a deep tissue massage? After running a marathon, ideally it is best to wait about three days before getting a deep one mile to go tissue sports massage. Runners may feel really sore the first few days after the marathon due to delayed onset muscle soreness (DOMS).  Sports Massage can help decrease the amount of pain and soreness in the week after the race. Massage therapy helps to promote healing of your soft tissue. After a marathon your body is probably suffering from minor strains and micro-tearing of muscle tissue. Massage therapy can help your body recover quicker and heal in a natural healthy way. The Finish! After months of… --- ### London Marathon 2018, feet and orthotics - **URL:** https://www.reflexspinalhealth.com/2018/04/27/london-marathon-2018-feet-and-orthotics/ - **Published:** 2018-04-27 - **Modified:** 2018-04-27 - **Author:** Reflex Spinal Health **Summary:** During the London Marathon thousands of feet, legs and bodies will be strained by poor foot biomechanics. Click here to find out more about prescription foot orthotics in Reading, Berkshire. We have helped many people successfully with their feet and orthotics. **Content:** Jérémie Agius Reading Osteopath Last Sunday, April 22nd, London hosted its 37th Annual marathon. Over 50,000 runners took part in this race of just over 26 miles. Many may have done better with an assessment of their feet and orthotics, writes Reading Osteopath Jérémie Agius. 50,000 runners, that means 50,000 pairs of shoes and therefore 100,000 feet striking the ground simultaneously. Now, out of all these feet how many actually work with healthy, and efficient, biomechanics? Recent research suggests that almost 75% of the population have poor foot mechanics and therefore would benefit from having orthotics in their shoes. Many people are oblivious to the potential benefits of orthotic correction to correct their foot function. Foot function can affect your whole body Consider this: your body is designed to work a certain way but it also has an amazing capacity to adapt to the environment. When you go beyond that capacity to adapt, the body starts spending a lot more energy on trying to just keep up with everything you do. So if we find a way to make your body work more efficiently then your overall performances should really improve. Have you ever noticed when you train that, some days, as soon as your start running it feels different? You can feel that it’s going to be harder than usual and you don’t really understand why? That’s what happens when your body is overworking, and compensating, for too areas that are not doing their fair share. CLICK HERE to find out more about Prescription Foot Orthotics in Reading Your Feet and Orthotics The body is composed of over 650 skeletal muscles all working in chains. When you run, you obviously use the muscles in your lower limbs and glutes to move your legs but you also need to use your core muscles to stabilise your pelvis and torso. And for all these muscles to work together, they need very precise co-ordination that rely on efficient foot mechanics when you strike the ground. Considering the research I mentioned earlier, that would mean that a significant number of people could potentially see great improvement in their performance if their foot mechanics was better.  This is exactly what foot orthotics are supposed to do. They don’t change the shape of your feet, it very simply helps to position them in a neutral position that is less strenuous for all your muscles. Healthy feet are essential as our mobility depends on it. That’s even more true considering that in a lifetime we walk an average of 100,000 miles! We take care of our eyes and teeth, so why not our feet? Here at Reflex Spinal Health, our fantastic team of Osteopaths and Chiropractors are fully equipped to assess feet and orthotics and determine if this could help you achieve your goals! If you wish to know more about what we can do, call Reflex Spinal Health on 0118 946 2100 now! Share this: Share on X (Opens in new window) X Share on… --- ### Unplug the smoke alarm, or douse the fire? - Painkillers are not the solution - **URL:** https://www.reflexspinalhealth.com/2018/04/05/smoke-alarm-douse-fire-painkillers-solution/ - **Published:** 2018-04-05 - **Modified:** 2018-04-05 - **Author:** Reflex Spinal Health **Summary:** What is the best plan? To ignore, or unplug the smoke alarm, or douse the fire? Painkillers are not a long term solution to musculoskeletal aches and pains. Reflex Spinal Health offer a range of approaches including chiropractic, osteopathy, massage therapy, K-Laser therapy to resolve the cause of your pain. **Content:** Imagine: You left the lasagne in the oven too long and now the house is on fire. Then the smoke alarm starts going off. It’s loud, it’s annoying and its constant. It’s trying to tell you something is going horribly wrong! At this point what do you do? Go and unplug the smoke alarm and make the noise stop or go and ring the fire brigade and get the fire put out? This slightly amusing analogy is all about pain. There are some scary statistics out there that indicate that there are around 28 million adults that are suffering with chronic pain. That’s around 43% of the population and 14% of these adults are under the age of 25. The Guardian labelled this to be the ‘silent epidemic’ in the UK.  The TUC reported that British businesses lose an estimated 4.9 million days to employee absenteeism through work-related back pain. Many of these people are keeping a constant supply of painkillers in their handbag and desk drawer just to get through the day. Nearly all of these people would also agree this definitely isn’t fixing the problem and is only ‘masking’ the issue. On top of this there is data out there that says painkillers can actually make the problem WORSE. This is because endorphins become less effective and make people more sensitive to their pain. On top of all this there is also the damage long term use of painkillers can do to your stomach. So instead of “unplugging the smoke alarm “, it sounds like it’s time to call the fire brigade! At Reflex Spinal Health we have a wide range of excellent modalities that enable us to tailor your care to the specific cause of pain – chronic or otherwise. Many studies have shown that manual therapies such as chiropractic and osteopathy are effective in the treatment of chronic low back pain. Alongside this there is also research that shows the effectiveness on other conditions such as lumbar disc herniation, radiculopathy and neck pain. We are also able to enhance to the effectiveness of spinal manipulation by working alongside our massage therapists and K-Laser therapists. Once the fire is put out we are also great at keeping you on track with a tailored rehab programme and maintenance programme! To find out more about the different modalities you can have a look at the different sections on our website. If you’re not sure what might be right for you then you can also book in for a complimentary 15 minute spinal scan. Bronfort G, DC, PhD, et al. “Effectiveness of manual therapies: the UK evidence report,” Chiropractic & Osteopathy 2010, 18:3 Hahne AJ, Ford JJ, McMeeken JM, “Conservative management of lumbar disc herniation with associated radiculopathy: a systematic review,” Spine 35 (11): E488–504 (2010). Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new window) Facebook --- ### Introducing Baby Massage Courses - **URL:** https://www.reflexspinalhealth.com/2018/03/22/introducing-baby-massage-courses/ - **Published:** 2018-03-22 - **Modified:** 2018-03-22 - **Author:** Reflex Spinal Health **Summary:** Reading Chiropractor, Beccy Norman, is now running 4 week baby massage courses at Reflex Spinal Health in Caversham. This teaches mum's how to safely and effectively massage their child. this can help gassy babies, colic, reduce stress, help weight gain and much more. **Content:** Chiropractor, Dr Beccy Norman Here at Reflex Spinal Health we now offer something new and exciting to parents and their little ones- baby massage courses! Baby massage is hugely popular at the moment, and with good reason. Touch is an important way to promote secure parent-child attachment, a method which is used all over the world. Infant massage is an amazing way to express love, promote attachment and there is plenty of research to show how it can help alleviate baby ailments too. Following all this you can see why I was so excited to get involved in a therapy that compliments what I do as a paediatric chiropractor too. Being an evidence-based practitioner I love how many of the great benefits are backed up with the research too. I have listed just a few great ones below: Gassy babies and Colic Baby massage is great for getting stuff moving and relieving some of that painful wind and colic.  All babies have wind and its normal, but when you see them straining and going red in the face, or have prolonged periods of crying it’s definitely time for you to give them a little helping hand. Baby massage is a great way for parents to help once they know how. Stress levels New research from the university of Warwick says that massage may help infants under the age of six months sleep better, cry less, and be less stressed – what parent doesn’t want that!? They looked at a total of 598 infants under the age of 6 months. The study showed the babies had lower levels of stress hormones like cortisol compared to infants who did not receive massage. Weight gain and development It has been shown that with baby massage there is a staggering improvement in preterm babies struggling to gain weight and babies struggling to gain weight in general. Baby massage is great at developing their gastrointestinal system. Research also showed that bay massage helped babies to improve motor skills and aid in development. Other benefits of Baby Massage  The list is endless but other great benefits include: Strengthens and tones muscles Relief from teething Reduce effects of postnatal depression Gives parents confidence in handling their baby and increase bonding Offers skin to skin opportunity for non-breastfed babies We are only running limited classes so if you and your baby want to grab a spot for our next 4 week course then give our lovely reception team a call and get yourself booked in. The courses will be run by me, Beccy Norman. We are also offering a complimentary 15 minute spinal checks for parents as quite often you need some TLC too! References: Gallace, A. and Spence, C., 2010. The science of interpersonal touch: an overview. Neuroscience & Biobehavioral Reviews, 34(2), pp.246-259. Glover, V., Onozawa, K. and Hodgkinson, A., 2002, December. Benefits of infant massage for mothers with postnatal depression. In Seminars in Neonatology (Vol. 7, No. 6, pp. 495-500). Elsevier. Touch therapy to infants exposed… --- ### Are you Hydrated? - **URL:** https://www.reflexspinalhealth.com/2018/02/13/hydrated/ - **Published:** 2018-02-13 - **Modified:** 2018-02-13 - **Author:** Reflex Spinal Health **Summary:** Are you hydrated or dehydrated. Use our urine colour chart and simple guide and instructions to ensure your body is healthy and is not crying out for more water. Hydration is essential for you to be happy, healthy and well. **Content:** How Do We Become Dehydrated? The average person loses about 3- 4 litres of fluid a day in sweat, urine, exhaled air and bowel movement. What you lose must be replaced by the water, or other fluid you drink and the food you eat. You will lose approximately 1-2 liters of water, everyday, just from breathing! Exercising, sweating, air temperature, illness or being at altitude can all significantly increase the amount of water you lose on a daily basis. The commonest cause of increased water loss is via exercise and sweating. The people most vulnerable to dehydration are infants, elderly adults, and athletes. How Do You Know Whether You Are Hydrated? Feeling thirsty is too late! Thirst means you are already dehydrated. A dry mouth should is the last, and most obvious sign of dehydration. Thirst only starts when your brain realises that you are well below normal dehydration. Keep a regular eye on your urine colour: A hydrated body produces clear, colorless urine. A somewhat dehydrated body produces yellow urine. A severely dehydrated body produces orange or dark-colored urine. PLEASE Check the urine colour chart below to assess your regular colour. Common effects of even mild dehydration may include symptoms such as dry skin, fatigue, headache, an increased feeling of stress and blood pressure change, to name just a few. Sipping water throughout the day, and checking your urine colour regularly, will indicate whether you are consistently drinking enough. Simple tips For healthy Hydration: Start your day with a big glass of water first thing in the morning – even before your beloved coffee. This water in the morning really gets the blood flowing, and as we have sweated throughout the night (i know this is an unpleasant thought!) this is the time of day we tend to be most likely to be dehydrated. Check your urine colour first thing in the morning.  This is a great guide for you, and will suggest if you need more water at the start of the day, and whether you are hydrated. Drink a glass of water when you get up and another when you go to bed. Take regular water break breaks.  This is easy if you have a water bottle with you at work. Avoid relying on tea, coffee or fizzy drinks to provide your fluid needs. These may actually dehydrate you further! Drink water before and after food; ideally drink a glass of water half an hour before you eat your meal and half an hour after the meal.  As a bonus drinking before your meal may also help suppress your appetite, as thirst is often mistaken as hunger. Use these hydration tips to keep yourself feeling happy, healthy and well.  If you have any questions about dehydration, or come and ask one of the clinical team at Reflex Spinal Health and we would be delighted to help. Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new window) Facebook --- ### New Year – New You! - **URL:** https://www.reflexspinalhealth.com/2018/01/03/new-year-new/ - **Published:** 2018-01-03 - **Modified:** 2018-01-03 - **Author:** Reflex Spinal Health **Summary:** Book with Reflex Spinal Health to start the New Year with our great team of Chiropractors, Osteopaths and Massage Therapists in Reading. Feel Alive in 2018! **Content:** Has the festive period taken its toll and you are starting 2018 determined to be fitter and healthier? It’s that time of year again when people start to make New Year resolutions, and generally unrealistic ones! “I’m going to lose 2 stones in a month” or “I’m going to start training for that marathon next month”. So, more often than not, we aren’t successful, which can leave us feeling quickly disheartened. The point is we need to set realistic steps/goals that we can easily manage. Here are a few things that we recommend to implement into your everyday life this New year! Get Adjusted! Do you have your booking for your next adjustment with one of the chiropractors or osteopaths? Making sure that your spine is functioning and mobile is so important! This is not just about how your back or neck feel (important as that is) but also about the effects of abnormal spinal function on your overall wellbeing and health! Sleep tight Getting enough sleep allows your body to repair itself after the day’s stresses; it not only keeps you healthy but happier too. 8-10 hours of sleep each night is recommended so if you have to get up earlier for work the next day allow for this, and pop to bed a few hours earlier that night. Relax an hour before you go to bed – it will help you drift off more easily – avoid doing things related to work or anything stressful that requires you to think. Eat Healthy Food Cut down on the junk food! Try to eat your ‘5 a day’, remember potatoes don’t count, but sweet potatoes do! This will leave you feeling generally more energetic and happy. Replace unhealthy snacks with a piece of fruit or perhaps some nuts (but make sure to treat yourself once in a while). Drink! Water, not wine! We need water for many systems in the body but importantly we need it as part of the bodies healing processes. Staying well hydrated can help speed up your recovery, and also boost your immune system helping to prevent you from getting  cold or the Flu! Water is good for everything in your body and I would list them all but it’s never ending. Try to drink 8 glasses a day but if you do not really like the taste try adding some squash (preferably sugar and phenylalanine free). Exercise Whether it’s a brisk walk, a quick jog or dancing in your room it will keep you feeling strong and happy. Due to our busy lifestyles it’s hard to exercise daily; but try to fit in a little more than you already do and I’m sure you will like the difference. Working out releases the happy hormones ‘endorphins’ and leaves you feeling healthy, strong and happy! A daily 21 minutes of moderate-intensity cardio today is what experts say it takes to be considered moderately fit. Moderately fit women are 44 percent less apt to have depressive symptoms than… --- ### It's beginning to look a lot like Christmas! - **URL:** https://www.reflexspinalhealth.com/2017/12/11/beginning-look-like-christmas/ - **Published:** 2017-12-11 - **Modified:** 2017-12-11 - **Author:** Reflex Spinal Health **Summary:** Reflex Spinal Health wish you a very Merry Christmas! Here's our Xmas hints & tips to survive the festive season. Book your Xmas adjustment or massage now! **Content:** Andy & Laura Green Here at Reflex Spinal Health we absolutely love the Christmas spirit. We can’t wait to eat some turkey, play some games and get a little merry.  Whilst Christmas can be fun we all know it can involve its own stresses. From cooking the Christmas dinner, to managing the in-laws and buying presents for everyone, we have a few tips we think might help lighten the load on your body this Christmas. The United Chiropractic Association (UCA) report that during the Xmas holiday season there are more reported incidents of back pain, neck pain and Shoulder injuries than any other time of the year. The culprit? Christmas shopping!  Those busy days spent in the rugby scrum of the shopping centre, on your feet for hours at a time and overloaded with all those wonderful goodies for the family hanging off both shoulders. So here are a few handy tips: Plan! Don’t do it all at once, break up the shopping into bite-size chunks. Carry shopping bags evenly in each hand to distribute weight – better still use a trolley! Try shopping online, especially for those heavy/bulky items. Why lug it home on your shoulder when the postman can do the work for you. Dress for the task. Wear comfortable shoes and save those killer heels for the office party! Keep yourself well fuelled. Regular water and snacks stops will help keep your energy and concentration levels up. Standing in a long queue? Keep moving, shift your weight from foot to foot and don’t let your muscles become stiff and achy. Try not to overspend, this is only going to get you suffering further stress and anxiety! Beautiful Massage Gift Voucher The final tip we want to give you, don’t forget to look after yourself! If you’re feeling the strain on your body then don’t forget to book in for an adjustment with your favourite member of the Reflex team. Do you know somebody who is putting all their effort into making a perfect Christmas for everyone else and not looking after themselves? If so, then we have the perfect remedy, pick up one of our fantastic massage gift packs and help that special someone relax this Xmas too, with a wonderfully relaxing massage! What a fantastic gift for a loved one! Above all else though, remember to laugh, dance and be merry, and have wonderfully Happy Christmas! Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new window) Facebook --- ### The Importance of Breastfeeding and how Chiropractic and Osteopathy can help - **URL:** https://www.reflexspinalhealth.com/2017/11/03/importance-breastfeeding-chiropractic-osteopathy/ - **Published:** 2017-11-03 - **Modified:** 2017-11-03 - **Author:** Reflex Spinal Health **Summary:** Breast is Best! The importance of breastfeeding? Increases IQ, maternal bond, Cheaper, less risk of diabetes and childhood obesity, less crying! We can help **Content:** We’ve all heard the saying ‘Breast is Best’, but why all the fuss about the importance of breastfeeding? Suboptimal breastfeeding is now recognised worldwide as a problem among both mothers and healthcare professionals. The WHO (World Health Organisation) recommends that mothers exclusively breastfeed for at least 6 months. Only 1% of mother’s in the UK reach this point even though 81% of mother’s do initiate breastfeeding. With so much pressure on busy and tired mums, there are two big questions that follow on from this: Why is breastfeeding so important? And how can chiropractic/osteopathy help you to achieve the goal of breastfeeding? The research now clearly shows the importance of breastfeeding, writes Reading Chiropractor Beccy Norman.  An ever increasing number of mums-to-be are looking towards both osteopathy and chiropractic care during pregnancy. Importance of breastfeeding There are so many benefits of breastfeeding that many people aren’t aware of. Increases IQ Increases maternal bond and improves psychological health Cheaper (supporting women to breastfeed to 4 months could save the NHS £11 million annually) Reduces the risk of common childhood illnesses as well as SIDS (Sudden Infant Death Syndrome) and Childhood leukaemia Reduces the risk of both type 1 and type 2 diabetes and childhood obesity Studies show breastfed babies cry less! (Chung, et al.2007) How can Chiropractic and Osteopathy help? It’s all very well laying out how important breastfeeding is but when there are so many obstacles in the way of reaching this goal, mothers can be left feeling very disheartened. 1 in 4 women in the UK reported that they’ve felt unsatisfied with their post-natal care and feeding support. Research indicates that nerve irritation can occur even with straightforward labours, affecting the biomechanics of the cervical spine, skull and jaw. In fact 80% of babies had some kind of strain patterns in the cranial mechanism either due to the stress of the birthing process or constraint or abnormal positioning in the uterus.  The result of this may impact your babies’ ability to breastfeed.  The very gentle treatment techniques that we use with babies may have a profound effect on your baby’s ability to feed. This is especially the case if issues are found in the neck or jaw as this will affect their ability to latch. Chiropractor, Dr Beccy Norman The best way to find out if we can help is to bring your little one in so that we can see a feed and find out if there are any aspects we could help with! Breastfeeding can often put an awful lot of stress on your neck, back and wrists so don’t forget to get yourself checked as well!  Hopefully we have raised your awareness of the importance of breastfeeding! References: Chung, M., Raman, G., Chew, P., Magula, N., Trikalinos, T. and Lau, J., 2007. Breastfeeding and maternal and infant health outcomes in developed countries. Evid Technol Asses (Full Rep), 153, pp.1-186. Victoira, C.G., Bahl, R., Barros, A.J., França, G.V., Horton, S., Krasevec, J., Murch, S., Sankar, M.J., Walker,… --- ### International Stress Awareness Day - **URL:** https://www.reflexspinalhealth.com/2017/11/01/international-stress-awareness-day/ - **Published:** 2017-11-01 - **Modified:** 2018-04-03 - **Author:** Reflex Spinal Health **Summary:** April 2018 stress awareness month. At Reflex Spinal Health our chiropractors, osteopaths & massage therapists help reduce stress. Chiropractic, Osteopathy and massage can all play a significant role in reducing the effects of physical and mental stress which are entwined together. **Content:** Seb Murtagh, Osteopath If you didn’t know already, today Wednesday, 1st November 2017 is international stress awareness day.  Stress is your body’s way of responding to any sort of external stimulus, writes Reflex Osteopath Seb Murtagh.  Stress is often seen as a negative and in many ways it can be. However, stress plays an essential part in our day-to-day lives and our development from childhood into our adult selves. Stress is an essential aspect of growth. Muscles build strength in response to stress, your bones won’t be strong unless subjected to stress, and even your brain can’t develop without appropriate stressors to challenge it. The best-known stress responses is the ‘fight or flight’ response. This encompasses the body’s standard physiological reaction to any perceived attacks or threats. When the brain perceives threat it starts a chain reaction of hormone release including cortisol and adrenaline which can have far-reaching physical effects. You might recognise some of these as; increased heart rate, dry mouth, shaking, bladder relaxation and slow digestion.  Non-essential bodily functions are put on the backburner to give you the best chance of survival. Whilst this is great if you happen to be faced with an angry Lion and you need a boost of energy to outrun it, it’s is not so good when the stressor happens to be your daily commute or meeting your weekly targets at work. These constant stresses in modern life are what really cause problems with the long term  effect of cortisol (a major stress hormone) on the body. In small doses cortisol can have a positive effect on the immune system. However with chronic stress comes a constant heightened level cortisol, potentially leading  to decreased immune response, reduced bone production and disrupted sleeping patterns. There are also clear postural effects of stress. Often people will hold a lot of tension around the shoulder and neck area by raising the shoulders up to your ears, hunching forward and clenching your jaw. Do any of these sound familiar? This constant strain on your muscles to hold this poor posture can lead them to become sore and over tired. The increased tension around your neck and jaw can cause headaches. So how can we help you during international stress awareness day? Firstly, some advice… Take a break! Do something relaxing that you enjoy, read a book or go for a walk in the park. If you can do some exercise then that’s even better. Exercise naturally reduces the body’s level of stress hormones with the added benefit of releasing positive chemicals such as endorphins.  This will help to relax you both physical and mentally. Next, come and see one of our amazing clinical team at Reflex Spinal Health.  Our osteopaths, chiropractors and massage therapists are all well equipped to give your body that little bit of help in reducing stress levels. Working with the muscles and joints can influence the autonomic nervous system. Specifically aiming to re-activate the parasympathetic nervous system (PSNS) and switch off the sympathetic… --- ### Have a Happy and Healthy Halloween! - **URL:** https://www.reflexspinalhealth.com/2017/10/23/happy-healthy-halloween/ - **Published:** 2017-10-23 - **Modified:** 2017-10-23 - **Author:** Reflex Spinal Health **Summary:** Reflex Spinal Health hope you all have a happy and healthy halloween as a family. Here are a few tips and tricks to follow from your spooky spinal team! **Content:** The yearly routine of dressing up in costume and loading up on treats is a highlight in the autumn for many children. It can also be a frustrating time for parents! Huge amounts of sweets everywhere in the house can throw everyone off of their usual well rounded and balanced diet. Here are a few tips to keep you and your family on track while enjoying a happy and healthy Halloween: EAT A HEALTHY HALLOWEEN MEAL BEFORE HEADING OUT It’s just like going to do your grocery shopping on an empty stomach; starting off the night already hungry is going to encourage you and your kids to overindulge in all those sweeties! Eat a full healthy meal as a family before going trick or treating to help limit the amount of snacking you will do along the way. CHOOSE HEALTHIER TREAT OPTIONS If you are giving away candy, rethink the traditional sweet treats for something healthier. These days, it’s easy to find low-calorie snack packs of cookies or baked chips that will be healthier for kids to consume. This is helpful in two ways – 1) You’ll feel good giving out healthier options to the kids coming to your house, 2) You will not be left with an over abundance of sugary treats. WORK EXERCISE INTO THE EVENING Halloween is a great time for the whole family to get some exercise while participating in the time-honoured tradition of going trick or treating. Instead of putting all the kids in the car and driving from house to house, leave the car and home and walk through the neighbourhood. Not only is seeing everyone’s costumes up close fun, walking is a healthy activity for the whole family. SET UP A KEEP VS. DONATE SYSTEM When you get home, have your kids separate the candy into piles. One they can keep and one they give away. Maybe they have a friend who was sick and not able to go out trick or treating. I’m sure they would be appreciative of a little candy. Check with local seniors residents or a children’s group to see if they might like to take some of the candy off your hands. Maybe they have an event coming up. It’s also a great opportunity to tech your kids about giving to others. EAT IN MODERATION Limit the amount of candy your kids (and you) eat each day. Keep the candy out of sight either in the freezer or in a cupboard that is higher up. Out of sight, out of mind! Reflex Spinal Health wishes you a HAPPY and HEALTHY HALLOWEEN! And after it is all over then i am sure lots of you fellow parents would enjoy having a relaxing massage from one of our fantastic team of therapist to work out those knots of stressed muscles!  I know that all the excitement of halloween can test the best of us! Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new… --- ### Chiropractic during Pregnancy - **URL:** https://www.reflexspinalhealth.com/2017/10/22/chiropractic-during-pregnancy/ - **Published:** 2017-10-22 - **Modified:** 2021-03-22 - **Author:** Reflex Spinal Health **Summary:** Chiropractic during Pregnancy. Chiropractic when pregnant? Pain relief during pregnancy and labour, shorter labour, hormone changes and maintaining posture. **Content:** Chiropractor, Dr Beccy Norman Many people often ask the question to Chiropractors and Osteopaths, “Can I have chiropractic during pregnancy?” The answer is yes! Not only can you undergo care with us during your pregnancy, it also has huge benefits for you. Find our more about Osteopathy & Chiropractic during pregnancy from Beccy Norman, Chiropractor. Pain relief during pregnancy and labour it’s been reported that around 50% of pregnant women experience back pain during their pregnancy and up to 75% of women experience back pain during labour! Recent studies have shown that 75% of pregnant women had relief from pain with chiropractic care. Although pain relief is a huge factor of why chiropractic care is great during pregnancy, there are so many other benefits of receiving chiropractic during pregnancy! Chiropractic and Pregnancy: Maintaining posture There are two things that affect your posture during pregnancy, the first being gravitational changes and the second being hormonal influences. So even the fittest, healthiest body still has these challenges to adapt to. To accommodate all this increased loading, women widen their stance and develop an increased curve in low back. This puts additional pressure on the low back and become quite sore. What’s important to remember is to avoid poor posture and to think about correct lifting techniques. Tackle hormone changes During pregnancy the levels of a hormone called relaxin increase. This is to relax the ligaments in the pelvis and softens and widens the cervix ready for labour. This increased laxity often increases pain and imbalance in the pelvis. ICPA (International Chiropractic Paediatric Association) recommends that women receive chiropractic care to establish pelvic balance and optimise the room a baby has for development throughout pregnancy. References: Phillips C.J., Meyer J.J. Chiropractic care, including craniosacral therapy, during pregnancy: a static-group comparison of obstetric interventions during labor and delivery. J Manipulative Physiol Ther. 1995;18(8):525–529. . Diakow P.R.P., Gadsby T.A., Gadsby J.B., Gleddie J.G., Leprich D.J., Scales A.M. Back pain during pregnancy and labor. J Manipulative Physiol Ther. 1991;14(2):116–118. . Berg G., Hammer M., Moller-Nielsen J., Linden U., Thorblad J. Low back pain in pregnancy. Obstet Gynecol. 1988;71:71–75. Fallon J DC. The Effect of Chiropractic Treatment on Pregnancy and Labour. A Comprehensive Study. Proceedings of the World Federation of Chiropractic . 1991:24-31 Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new window) Facebook --- ### Backcare Awareness Week 2017 - **URL:** https://www.reflexspinalhealth.com/2017/10/01/backcare-awareness-week-2017/ - **Published:** 2017-10-01 - **Modified:** 2017-10-01 - **Author:** Reflex Spinal Health **Summary:** Backcare Awareness Week 2017 is all about Back Pain in Education. Prolonged sitting leads to slouching and poor posture. Get your child's spine checked. **Content:**  Between the 2nd and 8th of October 2017, it’s Backcare Awareness Week. Backcare Awareness Statistics One quarter of UK secondary school pupils suffer from regular or daily back pain School bag burden was associated with a ten-fold higher rate of back pain Back pain was also linked to prolonged sitting Last year, during Backcare Awareness Week, we promoted the importance of choosing and fitting the right backpack for school.  This year we want to bring your attention on a different aspect, which is sitting position. Indeed there is a lot of emphasis at the moment regarding sitting. Most adults, and even children, experience the adverse consequences of sitting for long periods of time. But do we actually learn how to sit down properly? If you are one of our guests here at Reflex Spinal Health, you probably know how to sit down properly. But if nobody teaches you, how are you supposed to know how to do it right? School – the place where we really sit down for the first time Slouching sitting posture As shown in recent statistics, back pain can often be linked to prolonged sitting. Now if we think about it children only actually start sitting down when they start school.  But do they really know how to sit? Without thinking about it, they just sit down and relax… and they end up slouching. Now because they start doing it so early in their lives, this position will feels natural for the rest of their life unless we teach them otherwise. Of course we will need to nag, nag and nag them again ALL the time about it but this could make so much of a difference to their future. Unfortunately for all of us, sitting has become a massive part of our lives. And with the evolution of technology we can do so much without having to move as much. Good posture comes with sitting up right For us adults, sitting up right for a long time is quickly tiring because we have, over years, deactivated numbers of important muscles. Remember that your body was never built to stay sitting in the first place. It was designed to move! Every time we sit in a slouching position we deactivate our core muscles. These muscles are the ones supposed to hold our spine in the correct position. Now these muscles are still active and strong in children so we need to make sure they keep using them. And we can easily do so by training and educating them to sit up right. Here at Reflex we see more and more young adults presenting to us complaining of back and neck problems. The vast Upright sitting posture majority of these health issues are due to poor posture. What’s even more worrying is that when we observe the children coming with their parents, most of them already have worse posture than their parents. So how are they going to be when they are your age? A few tips… --- ### Zoë Lofthouse Wins 2017 Associate Chiropractor of the Year - **URL:** https://www.reflexspinalhealth.com/2017/09/25/zoe-lofthouse-wins-2017-chiropractor-year/ - **Published:** 2017-09-25 - **Modified:** 2017-09-25 - **Author:** Reflex Spinal Health **Summary:** Reading's Dr Zoë Lofthouse wins 2017 Associate Chiropractor of the Year at national awards for chiropractors, osteopaths and massage therapists. **Content:** Chiropractor Dr Zoë Lofthouse Last week the whole Reflex Spinal Health Team were present at a national congress for a large number of chiropractic and osteopathic centres. At the end of the day there were a range of awards presented, and one of our team only went and scooped up one of the top awards! Dr Zoë Lofthouse was honoured with the 2017 Associate Chiropractor of the Year at this national awards event for chiropractors, osteopaths and massage therapists. Over the last year Zoë’s list has continued to grow, and her patients are thriving on her advice and care. She has also moved into a space where she is one of the primary team coaches at Reflex Spinal Health, to her fellow chiropractors, osteopaths, Massage Therapists and the Clinic Assistant Team in Reading. Zoë has become a great support to the business owners, Dr’s Andrew and Laura Green. In her duties as Senior Chiropractor she has repeatedly shown her excellence at caring for her guests and coaching the other practitioners and team members to improve their care and customer service. She’s also liked and admired by both customers and staff. These are all qualities Reflex Spinal Health holds in especially high regard. The Blue Cow Congress gives it’s 2017 Associate Chiropractor of the Year to the candidate who has excelled in their role, and developed into a leadership role within their centre. The Blue Cow Congress is a national event and this was the fourth annual congress, attended by a record number of health businesses. Dr Andrew Green, Clinic Director of Reflex Spinal Health said: “Many companies don’t show any appreciation to their employees at all. But here at Reflex Spinal Health we love to recognize the great work our team do and show them that we are paying attention and giving them the recognition they so richly deserve for the hard work they do every day. We nominated Zoë for this award and are absolutely thrilled that she has won it!” “Dr Zoë Lofthouse is a fantastic chiropractor with a great attitude. She delivers excellent chiropractic care and is a pleasure for her fellow team to work with. Every day she shows that she really cares about the outcomes and wellbeing of her patients and is always willing to go the extra mile.” “Zoë displays exactly what we stand for at Reflex Spinal Health…putting our guests first and giving them world class care and customer service. We’re especially proud of Zoë for that. She’s a very deserving award winner.” If you haven’t been in to the centre for a while please come in and see us for a check up. Our team would be happy to help you! Phone us on 0118 946 2100 for an appointment, or come and see our Chiropractor of the Year! Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new window) Facebook --- ### Research: Chiropractic Can Lower Stress Levels And Improve Wellbeing - **URL:** https://www.reflexspinalhealth.com/2017/09/13/chiropractic-lower-stress-levels-improve-wellbeing/ - **Published:** 2017-09-13 - **Modified:** 2017-09-13 - **Author:** Reflex Spinal Health **Summary:** Research shows chiropractic spinal manipulation of the neck can lower stress levels and improve wellbeing by reducing cortisol levels. Are you stressed? **Content:** Chiropractic can clearly help improve a wide range of symptoms, painful conditions and improve function. A growing number of research studies are finding that chiropractic spinal manipulation can help to improve your overall health. Various studies have shown that chiropractic treatment can alter immune function, heart rate, and reduce blood pressure. A Japanese research  2011 study demonstrated that chiropractic adjustments may have an even more far reaching effect, and lower stress levels. How can Chiropractic help lower stress levels? Stress is a very important measure of health and wellbeing. Ongoing spinal pain is certain to cause changes to your immune system function. Japanese scientists asked the quest of whether chiropractic spinal manipulation could affect lower stress levels in 12 men and women with neck pain? Understanding the mechanics of how chiropractic may impact upon anxious emotions would be amazing.  Patients could report on their mood before and after treatment. But the Japanese scientists wanted to get an even more objective picture of how chiropractic adjustments affected the nervous system. They used PET scans to monitor activity in the brain of their subjects, and saliva samples to track and changes in their hormone levels. Volunteers received a chiropractic neck adjustment, and then had their brain analysed. The scientists were interested in the areas of the brain responsible for pain and stress. The volunteers demonstrated reduced cortisol levels.  Cortisol is one of the major stress hormones, and this clearly indicated less stress. The volunteers also reported reduced pain scores, an improved quality of life and improved health and wellness. These findings suggest that specific chiropractic adjustments affect how the body copes with pain. As we learn more about our amazing human body and the function of our nervous system, it’s clear that chiropractic can play a powerful role to lower stress levels and improve true wellness, rather than just symptom relief. Reference Ogura, Takeshi and Manabu Tashiro, Mehedi,Shoichi Watanuki, Katsuhiko Shibuya, Keiichiro Yamaguchi, Masatoshi Itoh, Hiroshi Fukuda, Kazuhiko Yanai. Cerebral metabolic changes in men after chiropractic spinal manipulation for neck pain. Alternative Therapies. 2011, November/December; 17 (6): 12-17. Share this: Share on X (Opens in new window) X Share on Facebook (Opens in new window) Facebook --- ## Pages ### IDD Therapy Spinal Decompression in Reading - **URL:** https://www.reflexspinalhealth.com/services/idd-therapy-spinal-decompression-in-reading/ - **Published:** 2025-09-19 - **Modified:** 2026-06-03 - **Author:** Reflex Spinal Health **Summary:** Non-Surgical Treatment for Bulging & Herniated Discs in Reading. IDD Therapy Spinal Decompression for nerve pain, sciatica, neck or low back pain **Content:** Advanced Non-Surgical Treatment for Disc Problems, Sciatica and Persistent Back Pain If you have been suffering with persistent back pain, sciatica, a slipped disc, bulging disc, herniated disc or degenerative disc disease, you may have been told that you simply need to “manage it” or consider injections or surgery. At Reflex Spinal Health, we offer IDD Therapy® Spinal Decompression – an advanced, non-surgical treatment designed to reduce pressure on damaged spinal discs and irritated nerves whilst helping restore normal movement and function. IDD Therapy is used in over 1,000 clinics worldwide and is delivered using the Accu-SPINA® system, the only device specifically designed and certified for IDD Therapy treatment. What is IDD Therapy (Spinal Decompression)? At Reflex Spinal Health, we provide IDD Therapy, the specialist non-surgical spinal decompression treatment to help people suffering with persistent back pain or neck pain caused by bulging or herniated discs, trapped nerves and related spinal conditions. For most people, back pain and neck pain improves with chiropractic, physical therapy, osteopathy and corrective exercise. However, when pain persists, IDD Therapy Spinal Decompression offers an advanced, non-invasive solution to target the specific level of the spine where the problem lies. The aim is to: Reduce pressure within damaged spinal discs Relieve pressure on irritated nerves Improve spinal mobility Improve fluid exchange and nutrition within the disc Help patients return to normal activities with less pain This safe, computer-directed treatment gently relieves pressure on spinal discs, improves mobility and supports long-term healing. Common Conditions treated with IDD Therapy (Spinal Decompression) Sciatica Pain travelling into the buttock, thigh, calf or foot caused by irritation of the sciatic nerve. Bulging Disc A damaged disc that is placing pressure on nearby structures. Herniated or Slipped Disc Where disc material protrudes and irritates nearby nerves. Degenerative Disc Disease Age-related wear and tear resulting in loss of disc height and chronic pain. Chronic Neck Pain Including disc-related neck pain and arm symptoms. Chronic Low Back Pain Particularly when symptoms have persisted despite previous treatment. Nerve Compression Including numbness, tingling or weakness resulting from disc-related irritation. If you’ve been diagnosed with a disc problem, or you’re simply worried about ongoing back or neck pain and aren’t sure what to do next, we’re here to assist you. Already know you’d like to get in touch?  You can contact us online or simply call our friendly team and we’ll be happy to talk you through the options available: Reflex Spinal Health Telephone: 0118 946 2100 Signs and Symptoms of Disc Problems, or Disc-Related Injury Back or Neck Pain Dull, aching pain in the lower back, mid-back, or neck Pain that worsens with movement, sitting, or standing for long periods. Sharp or stabbing pain with certain movements, like bending, lifting or twisting. Pain Radiating to the Arms or Legs (Radicular Pain) A bulging or herniated disc will often press on nerves. This commonly causes sensation change including; burning, shooting, or electric pain that travels down the arms (if damage is in the neck) or legs (if… --- ### Peripheral Neuropathy - **URL:** https://www.reflexspinalhealth.com/symptoms/peripheral-neuropathy/ - **Published:** 2025-06-22 - **Modified:** 2025-12-19 - **Author:** Reflex Spinal Health **Summary:** Peripheral Neuropathy treatment is available at Reflex Spinal Health in Reading, Berksshire & South Oxfordshire **Content:** Relief from the Symptoms of Peripheral Neuropathy in Reading At Reflex Spinal Health in Reading, we offer specialised peripheral neuropathy treatment to alleviate symptoms, using non-invasive therapies What is Peripheral Neuropathy? Peripheral neuropathy results from damage to the peripheral nerves, disrupting communication between the brain, spinal cord, and body. Symptoms include numbness, tingling, burning, and weakness, often in the hands and feet. Causes include diabetes, trauma, infections, and toxin exposure. At Reflex Spinal Health in Reading, we offer specialised peripheral neuropathy treatment to alleviate symptoms and enhance quality of life through non-invasive therapies. Chiropractic Care for Peripheral Neuropathy Chiropractic care at Reflex Spinal Health targets spinal alignment to optimise nervous system function, crucial for managing peripheral neuropathy. Spinal misalignments can impair nerve signals, exacerbating pain and numbness. Our chiropractors use precise adjustments to restore alignment, reduce inflammation, and improve nerve communication. A 2019 study in the Journal of Manipulative and Physiological Therapeutics found that chiropractic adjustments improved sensory function in patients with neuropathic pain [1]. We complement adjustments with exercises to enhance circulation, making chiropractic a cornerstone of peripheral neuropathy treatment in Reading. Osteopathy: A Holistic Approach to Peripheral Neuropathy Osteopathy at Reflex Spinal Health focuses on the musculoskeletal system to support overall health. Our osteopaths employ manual techniques—joint mobilisation, soft tissue manipulation, and stretching—to improve blood flow and nerve function. For peripheral neuropathy treatment, osteopathy reduces nerve compression and enhances mobility, particularly in cases linked to injury. A 2020 study in Manual Therapy reported that osteopathic manipulation improved pain and function in patients with neuropathic symptoms [2]. This gentle approach promotes natural healing, offering effective relief for neuropathy patients. Massage Therapy for Symptom Relief Massage therapy at Reflex Spinal Health is a key component of peripheral neuropathy treatment in Reading. Our therapists utilise techniques such as deep tissue massage and myofascial release to enhance circulation, reduce muscle tension, and alleviate pain. Improved blood flow to affected areas helps reduce inflammation and enhance mobility. A 2017 study in the Journal of Pain Research demonstrated that massage therapy significantly reduced neuropathic pain and improved quality of life [3]. Regular massage sessions at our clinic offer drug-free relief, enabling patients to manage their daily activities with greater ease. Class 4 Laser Therapy: The Power of K-Laser Class 4 laser therapy, specifically K-Laser, is a cutting-edge treatment offered at Reflex Spinal Health for peripheral neuropathy treatment. K-Laser uses targeted wavelengths to penetrate tissues, stimulating cellular repair, reducing inflammation, and promoting nerve regeneration. A 2021 study in Lasers in Medical Science found that Class 4 laser therapy significantly reduced pain and improved nerve function in patients with diabetic neuropathy [4]. Treatments are painless, lasting 5-20 minutes, with patients often feeling a soothing warmth. K-Laser (Class 4 therapeutic laser therapy) enhances microcirculation, critical for healing damaged nerves, making it a powerful tool in our arsenal. Combining Therapies for Optimal Results At Reflex Spinal Health, we believe combining therapies yields the best outcomes for peripheral neuropathy treatment in Reading. For instance, chiropractic adjustments address nerve compression,… --- ### Chiropractic online consultation - **URL:** https://www.reflexspinalhealth.com/symptoms/chiropractic-online-consultation/ - **Published:** 2020-03-29 - **Modified:** 2020-03-29 - **Author:** Reflex Spinal Health **Summary:** The Reflex Spinal Health Team are offering chiropractic online consultation for New Patients, exisiting patients and practice members. Book yours now! **Content:** Chiropractic without leaving home… No need for you to travel. Consultations via two-way video call with experienced chiropractors. Why book a Chiropractic online consultation? A Chiropractic online consultation is ideal if you are working from home or self-isolating due to the coronavirus and simply cannot see your regular practitioner. Who is a Chiropractic online consultation appropriate for? We can advise anyone who is in need of a chiropractic help. This includes anyone with musculoskeletal symptoms, including those with either acute or chronic pain. This can include those recovering from pain who need advice on posture, spinal rehabilitation exercises, health and wellbeing, or stress and anxiety due to their symptoms. Chiropractic Online Consultation Offer: 1. One redemption per person. 2. Valid for ONLINE CONSULTATION only. 3. Not applicable on already discounted patients or with private insurance. 4. NEW PATIENTS Only. Find out more about our online consultation service here We are based in Reading, Berkshire. We have advised people from all over the UK… please let us help you. 30 minute New Patient Consultation for £35 (Normal price £65) Paid in advance through online booking form Book Now with Andrew Green DC Book now with Laura Green DC How does a Chiropractic online consultation work? The chiropractor will conduct the consultation via a secure video call. This is best to run on a laptop, or desktop with a webcam….. but can run on a tablet or phone, but the bigger the scree the easier it is to communicate. Comprehensive Assessment Your chiropractor will start by conducting a thorough history, and assessment, as if we were with you in person. However, we clearly cannot palpate the body, or conduct any physical adjustment. The chiropractor will asses you in order to find the cause of your pain. Yes, the priority is to ease your symptoms, but we also want to fix the cause to ensure the pain does not return later. Specific treatment Your chiropractor will begin treatment, if appropriate, straight away. Initial care could be a mixture of movement based care, neurological integration, self-guided manual therapy and home based exercises Effective Care for Treating Back Pain Short-term,acute, back pain If you’ve only had your pain for a few days or weeks, the following advice may help relieve your symptoms and speed up your recovery: remain as active as possible and try to continue with your daily activities use cold compression packs – you can buy these from our centre or your local pharmacy, or a bag of frozen vegetables may work just as well Although it can be difficult to be cheerful or optimistic if you are in pain, it’s important to stay positive as this can help you recover faster.  Long-term, chronic, back pain Usual treatment includes: Physical therapy – such as chiropractic or osteopathy Stronger painkillers – be very cautious not to become dependant on these Exercises classes – where you are taught specific exercises to strengthen your muscles and improve your posture.  This includes Pilates and specific spinal rehabilitation… --- ### Chiropractic BrainTap Treatments - **URL:** https://www.reflexspinalhealth.com/services/chiropractic-braintap-treatments/ - **Published:** 2019-05-23 - **Modified:** 2019-05-24 - **Author:** Reflex Spinal Health **Summary:** BrainTap treatments now available in Reading, Berkshire. BrainTap reduces stress, reverses the fight-or-flight response & helps sleep, vitality and energy. **Content:** BrainTap Treatments and the NEED for a Brain-Based Approach Stress is the most pervasive malady of our time and has been called the “silent killer” Up to 90% of ALL Illness is related to stress (US National Institute of Health) Stress may not be felt as “stress”. Rather, it goes straight to the body, affecting your weakest points How is your Brain coping? Too much “fight-or-flight” activity without corresponding rest and relaxation is what distress is all about The 21st century is fast becoming the century of “Super-stress” This is exactly where BrainTap Technology could be helping you. What Is BrainTap? BrainTap treatments channels precise frequencies of light and sound into your brain The optic nerve picks up the light pulses, even with your eyes closed, while the pulsating audio frequencies synchronise the hemispheres of your brain. Your body synchronises with this pattern, creating a fantastic relaxation response Research has demonstrated how neuro-chemical levels alter in your brain with BrainTap treatments 11% Increase in Norepinephrine levels 21% Increase in Serotonin levels 25% Increase in Beta-Endorphin levels How can BrainTap & brain-based wellness help? Reverses the flight-or-flight response Helps return the body to homeostasis Enhances your neuro-chemistry Balances the hemispheres of the brain Improves sleep, vitality & energy Boosts the immune system A key component in diseases prevention, anti-ageing and wellness Please contact the team at Reflex if you have any further questions. This really is a fantastic addition to our range of care that we offer at Reflex, and effectively tackles emotional stress and wellbeing. Our clinic director, Andy Green, speaks about the use of BrainTap treatments in his book, One Body One Life: Don’t Screw it Up! The most popular protocols are one for reduction of stress, improving sleep quality and smoking cessation. There are many, many other programs including ones for children health and wellbeing! As always if you have questions please ring us on 0118 946 2100. Chiropractic braintap at Reflex Spinal health Reading berkshire The BrainTap Headset --- ### One Body One Life - **URL:** https://www.reflexspinalhealth.com/book-andy-green/one-body-one-life/ - **Published:** 2018-05-24 - **Modified:** 2020-06-24 - **Author:** Reflex Spinal Health **Summary:** One Body One Life; Don't Screw it Up! Book by Andrew Green, Chiropractor. Are you stressed, constantly busy, prioritising others over yourself? Is time slipping by and your health is not what is was? The Solution: assess where you are, then follow a series of changes you can stick to, reclaim your health and Feel Alive **Content:** One Body One Life – Don’t Screw It Up! Our Clinic Director, Andy Green’s Book The vast majority of us are quite aware of what is ‘good’ or ‘bad’ for their health. However, most of us seem oblivious, or in denial, of our own health state. Socially the majority of us are reactive about our health. Health is something that is taken for granted in our teenage years and twenties. However, most of us then get really busy. We have careers to build, mortgages to pay, children to raise and our health seems to fall down the long pecking order of priorities. You only have One Body One Life. If this book can help just one person make a massive difference to their life that would be amazing. PLEASE make that One person be YOU! CLICK Here to find out more about Andy Green Buy Your Copy Here One Body One Life is available at Amazon on the link above, and is also on sale at Reflex Spinal Health Why One Body One Life? Are you always stressed, constantly busy, prioritising others over yourself, and realising that time is slipping by and your health is now not what it was? Do you recognise what is “good” and what is “bad” for your health? Do you keep procrastinating on making the healthy changes you know will benefit you and your loved ones? Is stress making you sick and shortening your life? The Solution: Assess where you are now, and then follow a series of easily sustainable changes that you can stick to, get the balance right, and reclaim your health. You only have One Body and One Life! Don’t Screw it Up! The One Body One Life Pyramid Understand and counter the facts that we are living sedentary lives, eating vast quantities of toxic and nutritionally-deficient foods, and living under emotional and spiritual overload. The One Body One Life Pyramid is a model of functional health, a combination of the three constituent areas of Framework, Fuel and Feel. These three elements lead towards the picture of your overall Function. It is a model that everyone can commit to. Framework Re-Frame and Align your S.P.I.N.E Fuel H.E.A.L yourself from the inside out Feel F.E.E.L Alive Function A balance of your Framework, Fuel & Feel Stress: A modern pandemic Stress is such a commonly used word nowadays, but this is not a surprise as we are overloaded with it! We are exposed to in in the three forms of physical, chemical and emotional stress. What are some of the most common reasons to present to a medical doctor? Hypertension (high blood pressure) Irritable bowel syndrome (and other bowel symptoms) Back complaints Diabetes Depression Migraines and headache All of the above conditions, and many more, are directly linked to prolonged elevated stress levels and the direct physiological response to these. The Causes of Stress Framework: Stress to your physical structure. This may be due to factors such as poor posture or overload due to… --- ### book - **URL:** https://www.reflexspinalhealth.com/book-andy-green/ - **Published:** 2018-05-24 - **Modified:** 2018-05-24 - **Author:** Reflex Spinal Health --- ### Cookie Policy - **URL:** https://www.reflexspinalhealth.com/cookie-policy/ - **Published:** 2018-05-17 - **Modified:** 2018-05-17 - **Author:** Reflex Spinal Health **Summary:** Cookies may be used within our site. In general, this will be by web browsers as part of the automated record keeping process. These are stored on your hard drive.... **Content:** Cookies may be used within our site. In general, this will be by web browsers as part of the automated record keeping process. These are stored on your hard drive. You may choose to turn cookies off or to be alerted if they are in use. This could cause the site to function incorrectly. --- ### K-Laser Therapy - **URL:** https://www.reflexspinalhealth.com/services/k-laser-therapy/ - **Published:** 2018-01-21 - **Modified:** 2025-06-02 - **Author:** Reflex Spinal Health **Summary:** K-Laser Therapy \| Reflex Spinal Health in Caversham, Reading Berkshire! Class IV laser therapy (class 4 therapeutic laser therapy) **Content:** K-Laser Therapy in Reading The Reflex Spinal Health Team are very excited to add this new, cutting edge K-Laser therapy at our Caversham clinic. K-Laser, a state-of-the-art, Class IV laser therapy, has been shown to penetrate tissue and initiate healing at a cellular level.  You may receive K-Laser therapy either as a standalone therapy, or alongside your chiropractic, osteopathy or massage therapy. There is a VAST difference between the efficacy of different laser machines. Please do not assume that all Laser’s are the same! For a range of commonly treated symptoms see below. K-Laser Therapy K-Laser ensures that the treated tissue is in the optimum state for healing, and will either spend up normal healing or act as a catalyst to change chronic conditions. The K-Laser is currently the only laser available which targets damaged tissue with such specific and wide-ranging therapeutic wavelengths, as it modulates between four specific wavelengths during every treatment It incorporates: Continuous and modulating pulse frequencies to promote pain control and healing. Pulsed modes deliver energy into the deeper tissues without over-heating tissue. Higher power – delivers a specific therapeutic dose in a shorter treatment time, allowing it to be used alongside our chiropractic techniques, or treat multiple different damaged tissues simultaneously. K-Laser therapy protocols enhance tissue bio-stimulation, analgesic, anti-inflammatory and anti-microbial effects. It accelerates cell metabolism by increasing blood flow, oxygenation, nutrients, cell division and excretion of waste products.  Essentially it opens up all the vascular and neural channels allowing you to heal faster. Is K-Laser Therapy Effective?   There is a large, and growing, quantity of published medical studies which clearly demonstrate the efficacy of K-Laser therapy. We are seeing this cutting edge therapy used more and more in elite sport, with many football clubs, American Football and Basketball teams, and tennis stars such as Rafael Nadal talking about their successful experiences. For more research, please feel free to visit the K-Laser UK website, and look under the science section for more details, and links to research. We would strongly encourage you to ask us about K-Laser therapy if you are suffering from any of the following conditions or symptoms. Conditions Treated with K-Laser Therapy Lower Back Pain Neck Pain Peripheral Neuropathy Fibromyalgia Shoulder Pain Knee Pain Ankle and Foot Pain Plantar Fasciitis Sprains and/or Strains Carpal Tunnel Syndrome Sports Injury Tennis and Golfers Elbow Osteoarthritis Peripheral neuropathies Diabetic neuropathies Diabetic foot/leg ulcers Deep oedema / congestion Burns Rheumatoid Arthritis Tendinopathies and there are more…….. Can I Receive K-Laser? K-Laser therapy is suitable for people of all ages, skin tone and body size (in fact the device alters the way it delivers energy due to these factors). It is suitable for kids, seniors, during your pregnancy or for both acute and chronic problems: The K-Laser programs are specific to your bespoke needs. When/How should we not use the Laser? Directly over the abdomen during pregnancy Directly over any known carcinoma (cancer), although there is no evidence it would do any harm Directly over the thyroid,… --- ### Pregnancy, Babies and Children - **URL:** https://www.reflexspinalhealth.com/symptoms/pregnancy-babies-children/ - **Published:** 2017-10-05 - **Modified:** 2021-04-21 - **Author:** Reflex Spinal Health **Summary:** At Reflex Spinal Health we offer specific paediatric and obstetric chiropractic or osteopathy techniques for pregnancy, babies and children. **Content:** Pregnancy Care Consulting a Chiropractor or an Osteopath during your pregnancy is a safe and gentle way to promote comfort and minimise back pain during your pregnancy . Due to gravitational and hormonal changes in the body during pregnancy this can often result in back pain and pelvic pain. We use gentle techniques that may help to alleviate your pain, appropriate for your stage of pregnancy.  We can care for you and your family: during pregnancy, as well as gentle suitable treatment for babies and children. There is an ever growing body of research demonstrating the many benefits of gentle paediatric chiropractic care.  Take a look.  What can we help with during pregnancy? Low back pain SI joint pain/ Pelvic pain Neck pain Leg pain Chest pain Does this sounds like what you’ve been looking for?  If so phone our clinic to make an appointment for an initial consultation. If you’re not sure whether a Chiropractor or Osteopath can help you, call our Caversham Spinal Health Clinic and find out. If one of our Reading chiropractors or osteopaths is not free to speak to you, we’ll take your details and phone you back as soon as we can. We can care for you and your family: during pregnancy, babies and children. Care for Babies and Infants: As babies skeletons are softer than adult, chiropractors and osteopaths use gentler techniques when treating babies. Gentle manipulation could help to soothe and relax your baby. At Reflex Spinal Health we are proficient in techniques suitable for babies. Care For Babies & Children Chiropractors, within our team, sometimes work with midwives, health visitors and lactation consultants. Some chiropractors work with patients with specific needs, such as those with learning difficulties, and with premature babies. Chiropractic and osteopathy offer gentle treatment suitable for babies and children. Chiropractic and osteopathic techniques are suitable for children at all stages of development. Is my baby’s treatment similar to the chiropractic treatment I receive? No! Chiropractic treatment is a combination of specific massage techniques, joint manipulation or mobilisation.  The treatment for babies and young children is modified using a slight pressure (sustained release) most commonly rather than the manipulative technique used on adults. If you want more information about care for pregnancy, babies and children please phone us on 0118 946 2100. Should I Have My Children Checked? Yes! Do you take your children to the dentist to have their teeth checked? Of course! Just in the same way we believe very strongly that every child should be checked at various points as they grow. At Reflex Spinal Health we will not perform any treatment to a child or adult unless there is a clear diagnosis and treatment plan.  Children should be very elastic and tolerant to physical stress.  However, we do commonly see children present with back pain, neck pain, headaches or pain in the foot or leg. Chiropractor Beccy Norman checking a happy, healthy child tiny foot of newborn baby --- ### Feeling Stress - **URL:** https://www.reflexspinalhealth.com/symptoms/feeling-stress/ - **Published:** 2017-09-13 - **Modified:** 2017-09-13 - **Author:** Reflex Spinal Health **Summary:** Feeling Stress? Stressed out symptoms include: headaches, low energy, insomnia, back pain, neck pain, loss of sexual desire, change in bowel function. **Content:** Stress, and feeling stress, is so common it’s often seen as “normal.” Most of us confuse the meaning of the words ‘normal’ and ‘common’.  Since it’s unlikely that we can completely eliminate stress in our lives, improving our ability to withstand and accommodate it is vital for our health.  Stress takes three forms, physical stress, chemical stress and emotional stress.  One form of stress ALWAYS has an effect on other systems. For example: The playboy son of a Russian oligarch may be leaving the ‘dream life’ in Monte Carlo, but if he has chronic pain will he be happy? NO. Or, if an Olympic Heptathlete is in the physical shape of her life but undergoes ongoing emotional anxiety will she perform at her physical peak? Of course not! Excessive stress will always have an adverse effect on your body. What Are The Effects of Feeling Stress? Your body is amazing! Your response to short term stress is also amazing! For example, imagine you are a caveman and are walking through the jungle with your kids when you enter a clearing.  Suddenly you see a massive tiger on the other side of the clearing. You have a massive STRESS RESPONSE, and you are certainly feeling stress. Your brain releases adrenalin, and other chemicals, and you get a ‘Fight or Flight Response’.  Heart rate, blood pressure and mental acuity all rise, while blood vessels in your arms and legs dilate to get the most blood to your big muscles to allow you to fight or flee.  Meanwhile your blood vessels in the stomach, bowel, liver and other viscera constricts so the blood is pushed elsewhere. Luckily, the tiger walks away, and within 30 minutes the body returns to it’s normal state as it is designed to do.  Now imagine a very stressed, sedentary, office worker.  They have not seen a tiger, but live in a perpetually agitated, stressed state.  Physiologically, the body responds in exactly the same way except that the threat is not going away.  Now ask yourself: How common are conditions such as High Blood Pressure and Irritable Bowel Syndrome in our society? Types of Stress: Physical Stress – Repetitive motions (painting the ceiling), postural distortions (falling asleep with your neck twisted, or sitting all day, everyday at your computer) are all common causes. So are slips and falls. Even a difficult birth or learning to walk. Emotional Stress – Ever face an impossible deadline at work? Or grieved the loss of a loved one? The constant pressure of running your own business? Notice the posture of someone who is depressed. Anger, or a sense of hopelessness, are common forms of emotional stress that may affect the spine. Chemical Stress – Our environment constantly assaults us with chemicals. Drugs, preservatives, car and industrial pollution, tobacco, alcohol, pollen, detergents and a host of other substances that can affect our nervous system and muscle tone. What is the Treatment for Feeling Stressed? Both Chiropractic & Osteopathy can help to manage your stress.… --- ### Job Vacancies - **URL:** https://www.reflexspinalhealth.com/job-vacancies/ - **Published:** 2017-09-07 - **Modified:** 2018-03-01 - **Author:** Reflex Spinal Health **Summary:** Clinic assistant / receptionist job vacancies in Caversham Reading. Part time role in thriving clinic providing chiropractic, osteopathy and massage therapy **Content:** Clinic Assistant / Receptionist Job Vacancies 20 Hours Per Week Part-time Superstar required for a Vibrant and energetic Chiropractic/Osteopathy and Massage Centre Reflex Spinal Health Team Reflex Spinal Health are a family run, busy and energetic Chiropractic, Osteopathy and Massage Therapy Centre based in Caversham. Their continuing growth requires expanding their ever-growing team of passionate and dynamic Clinic Assistants leading to our current job vacancy. The clinic is an exciting, dynamic team environment where you will enjoy the challenges and rewards of actually achieving something and making a difference.  You will be able to show that you are able to and enjoy providing excellent customer care.  You will have a proven ability to multi-task and cope in a demanding environment. Have you got what it takes? The successful candidate would be expected to: Living within the Reading area, as knowledge of the surrounding areas is necessar Have excellent communication skills and an ability to multi-task Be energetic, self motivated and passionate about Health and Wellbeing Be a committed team player and willing to go above and beyond Have the ability to multi-task and cope in a demanding environment Provide WOW customer Service No prior knowledge of Chiropractic/Osteopathy/Massage care required as superb training will be provided initially and ongoing. Current Clinic Working Hours Shifts will be set between the below times on a rota basis Monday:                    7:00am to 8:30pm Tuesday:                   7:00am to 8:30pm Wednesday:             7am-11:15am    Team Training (12-2pm)       2:00pm-8pm Thursday:                  7:00am-8:30pm Friday:                        7:00am-7:15pm Saturday:                   8.00am to 5:00pm *Please note that we may open Saturday afternoon’s and eventually Sundays sometime in the future. Here is a video from our Recent Guest party to give you a few for our environment, which is great to work in as part of an energetic team with our lovely community of clients. To Apply for our job vacancies: Please email our Practice Manager, Louise Waite at: pm@reflexspinalhealth.com .  We are holding interviews very soon so please get in contact soon as we love to meet you. CLINIC ASSISTANT/RECEPTIONIST  JOB DESCRIPTION The Clinic Assistant/Receptionist is responsible to the Lead Clinic Assistant and the Practice Manager. Ensuring that confidentiality is maintained within the clinic regarding patient care, files, messages etc. To work as part of a team. Key Responsibilities: Responsibility for the smooth running of Front of House. To be responsible for Front of House administration. To be responsible for delivering the highest of standards in customer care. Managing appointment diaries and money handling. Daily liaison with patients including handling telephone enquiries, appointment bookings, checking e-mail and calling cancelled appointments etc. Maintaining up to date patient details. Typing up correspondence as directed. To be actively involved in the promotion of the clinic and chiropractic/Osteopathy/Massage care. Attend occasional weekend courses for training or events. When working your shift you will be responsible for the smooth running of ‘Front of House’.  This will involve:  Welcoming and managing our guests Managing appointments Diary management Patient Education Handling telephone calls: booking/cancelling appointments, enquiries etc Checking e-mails and replying if necessary/passing on to… --- ### Reflex Recruitment Brochure - **URL:** https://www.reflexspinalhealth.com/reflex-recruitment-brochure/ - **Published:** 2017-03-17 - **Modified:** 2022-05-09 - **Author:** Reflex Spinal Health **Summary:** Reflex Spinal Health are Recruiting! We are currently recruiting for roles for both Chiropractors and Osteopaths. We would love to hear from you, and always encourage interested parties to come... **Content:** Reflex Spinal Health are Recruiting! We are currently recruiting for roles for both Chiropractors and Osteopaths. We would love to hear from you, and always encourage interested parties to come and visit us at our lovely centre in Reading, Berkshire.  If you are interested, and looking for a role with one of the most successful, and busy, practices in this part of the country then get in touch and we can arrange a date ASAP for you come and meet us at Reflex Spinal Health. Please contact me at:  andrew.green@reflexspinalhealth.com Hope to meet you soon! Andy Green,  Reflex Spinal Health --- ### Reflex Spinal Health Recruitment - **URL:** https://www.reflexspinalhealth.com/reflex-spinal-health-recruitment/ - **Published:** 2017-03-16 - **Modified:** 2019-04-29 - **Author:** Reflex Spinal Health **Summary:** Reflex Spinal Health 17 Church Road, Reading, RG4 9BD 0118 946 2100 Your Opportunity to Join Our Dynamic and Expanding Team…. at... **Content:** Reflex Spinal Health 17 Church Road, Reading, RG4 9BD         0118 946 2100         Your Opportunity to Join Our Dynamic and Expanding Team…. at our Award Winning Centre Have you been working for a year or two and are looking for an exciting new opportunity? Or are you in your final year at university and are wondering what environment you’d love to start your amazing career in?  We want to add to our team of Chiropractors and Osteopaths and Massage Therapists.  Could we be right for you? Do you want a great work-life balance? Do you want the security of set basic pay and be incentivised to grow as much as you would like? Do you want mentorship to grow your confidence in technique, clinical management and growing your list? Email Clinic Director, Andy Green to find out more: andrew.green@reflexspinalhealth.com   Clinical Excellence We have been offering world class care in Reading for 14 years.  Clinic Director, Dr Andy Green, was a member of the London 2012 Medical Team and is the 1st Team Chiropractor for Reading FC and also a member of the Crystal Palace Football Club Medical Team. We are very proud of our beautiful centre and the high level of care  we offer.  Would you love to grow a busy list of guests who you really enjoy helping, be mentored in practice growth and have loads of Fun while at ‘work’? If so we may be the place for you! Being busy is great but you have to keep a great work-life balance. The Best Training & Work Environment You Can Get Best Mentorship We enjoy weekly clinical training, regular whole team training and lots of 1-2-1 and shadowing in practice.  We ensure that you thrive!   High Profile Practitioners Dr Andy Green works in elite sports. Both he and his wife, Dr Laura, are trained in Neurological Integration System (NIS) Our Location Reading is 25 mins from London and on the River Thames.  Reading tops the ranking for best work-life balance in Britain! World Class Care We set our standards high.  We aim to provide both world class customer service as well as the most effective health & wellbeing care possible Our Specialties Chiropractic Neurological Integration System Wellness Care Osteopathy Custom Foot Orthotics  Diversified, Extremities, NIS Massage Therapy Spinal Rehabilitation Sports Chiropractic We Have Fun On Facebook What Our Current  AssociatesHave to Say Shane Melaugh Reflex was my first job straight from AECC.  It was fantastic to be in a buzzing, friendly place with amazing training.  My friends struggled in their first few years but with the nurturing i receive at Reflex it has been easy to grow my list and love the work i do. Zoë Lofthouse, Chiropractor Shane Melaugh If you want to work with an amazing team dedicated to providing world-class care, then Reflex is for you.  They have taught me so much, not only techniques but list building and how to provide wellbeing care as opposed to pain based care.  Working at Reflex is a lifetime… --- ### Back Pain - **URL:** https://www.reflexspinalhealth.com/symptoms/back-pain/ - **Published:** 2017-03-16 - **Modified:** 2025-12-19 - **Author:** Reflex Spinal Health **Summary:** Suffering from lower back pain? Let our great team of chiropractors, osteopaths & massage therapists help you to feel great. **Content:** Effective Back Pain Relief in Reading Our team of chiropractors and osteopaths are very experienced at diagnosing, treating and improving the causes of back pain Back pain is a common problem that affects most people at some point in their life.  It may be triggered by poor posture while sitting or standing, bending awkwardly, or lifting incorrectly. In most cases back pain will improve in a few weeks or months, although some people experience long-term pain or pain that keeps coming back. Backache is most commonly felt as lower back pain (lumbago), although it can be felt anywhere along your spine, from your neck down to your hips. Both Chiropractic and Osteopathic treatment is very effective at removing the symptoms of back pain, and improving the functional causes that started the pain in the first place. At Reflex Spinal Health we also offer state-of-the-art spinal decompression therapy, by means of IDD therapy.  This gentle, specific, computerised traction therapy is very effective for the treatment of many conditions. These include spinal disc injuries, disc bulges, slipped disc, spinal stenosis and chronic back pain that has not responded to other conservative management.  Types of back pain Most cases of pain in the back aren’t caused by serious damage or disease but by minor sprains, strains or injuries, a pinched or irritated nerve, or due to poor posture that has developed over time. These types of spinal pain can be triggered by everyday activities at home or at work, or they can develop gradually over time. Possible causes of pain include: bending awkwardly or for long periods lifting, carrying, pushing or pulling heavy objects slouching in chairs (whether in front of your computer or the TV) twisting awkwardly overstretching driving or sitting in a hunched position or for long periods without taking a break overusing the muscles – for example, during sport or repetitive movements (repetitive strain injury) Pain in the back sometimes develops suddenly for no apparent reason. For example, you may wake up one morning with back pain and have no idea what’s caused it. Sometimes back pain can be caused by an injury or disease, such as: a slipped disc – when one of the discs in the spine is damaged and presses on the nerves sciatica – irritation or compression of the sciatic nerve, which causes pain, numbness and tingling that travels down one leg whiplash – neck injury caused by a sudden impact ankylosing spondylitis – a long-term condition that causes pain and stiffness where the spine meets the pelvis Risk Factors for Pain in the Back? being overweight – the extra weight puts pressure on the spine smoking – this may be the result of tissue damage in the back caused by smoking or the fact that people who smoke tend to have unhealthier lifestyles than people who don’t smoke being pregnant – the extra weight of carrying a baby can place additional strain on the back long-term use of medication known to weaken bones – such… --- ### Reading Massage Therapy - **URL:** https://www.reflexspinalhealth.com/services/reading-massage-therapy/ - **Published:** 2017-02-04 - **Modified:** 2025-12-19 - **Author:** Reflex Spinal Health **Summary:** The best Massage Therapy in Caversham. We provide Therapeutic, Swedish or Sports Massage near me in Caversham and Reading. **Content:** Massage Therapy in Reading Are you feeling stiff, sore or tired and achey? You’re in the right place. At Reflex Spinal Health we know that massage is not a luxury, but a vital element to help maintain your health and wellbeing. Are you suffering a nagging sports injury? Do you have a stiff neck and shoulders? Our skilled massage therapists off expert chiropractic sports massage in Reading to support your recovery, improve your wellbeing and get you feeling great! Massage Therapy for Reading Our Team of dedicated Reading Massage Therapists offer a variety of types of Massage therapy, to support your Chiropractic or Osteopathic care, providing remedial massage, sports massage or just to chill out and relax! Many of our guests receive both care from their chiropractor or osteopath and from a massage therapist.  However, we frequently book in New Patients to the centre purely for massage therapy. If you are unsure about what care you need please ask one of the team and we can advise you. If you are looking for sports massage near me, sports massage in Reading, Caversham Massage or whatever your query is then you are in the right place and we are here to help! Massage Therapy at Reflex Spinal Health: If you have never tried massage, learn about the many possible health benefits and what to expect during your massage therapy treatment. What is massage? Massage is a general term for soft tissue therapy that may involve the pressing, rubbing and manipulation of your skin, muscles, tendons and ligaments. Massage therapy varies from very light stroking to deep pressure. The many different types of massage include these types: Deep tissue massage. This massage technique uses slower, more-forceful strokes to target the deeper layers of muscle and connective tissue, commonly to help with muscle damage from injuries. Sports massage. This is similar to Swedish massage, but it’s geared toward people involved in sport activities to help prevent or treat injuries. We provide sports massage in Reading. Trigger point massage. This soft tissue technique focuses on areas of tight muscle fibres that can form in your muscles after injuries or overuse. Swedish massage. This is a gentle form of massage that uses long strokes, kneading, deep circular movements, vibration and tapping to help relax and energise you. Reading Massage Therapy At Reflex Spinal Health we use the terms Chiropractic Massage and Osteopathic Massage.  This is the most common type of massage provided at our centre.  It is therapeutic massage that is directly linked to the treatment plan recommended by the chiropractor or osteopath, and this practitioner is co-ordinating the massage therapy with the soft tissue therapist. Key Benefits of Massage Therapy Massage is generally considered part of complementary and alternative medicine. Now, therapeutic massage is increasingly used to complement standard treatment, especially by Chiropractors and Osteopaths,  for a wide range of medical conditions and situations. Massage is an effective tool to reduce stress Massage can effectively reduce pain Massage combined with Chiropractic or Osteopathy can… --- ### Privacy Policy - **URL:** https://www.reflexspinalhealth.com/privacy-policy/ - **Published:** 2016-11-18 - **Modified:** 2018-05-17 - **Author:** Reflex Spinal Health **Summary:** The privacy policy of Reflex Chiropractic Ltd **Content:** PRIVACY POLICY We are committed to safeguarding the privacy of all patients who attend our centre; this policy sets out how we will treat your personal information. This document has been devised to reflect the new GDPR regulations which come into force from 25th May 2018. It may be updated from time to time in accordance with any new regulations. Who We Are We are Reflex Spinal Health, which is the trading name of Reflex Chiropractic Ltd, 17 Church Road, Caversham, Reading, Berkshire, RG4 9BD. Contact email: info@reflexspinalhealth.com.  For the purposes of processing your personal data we are the data controller. What Personal Data Do We Collect and What Do We Do With It? We record and collect the following categories of personal data: name, address, telephone numbers, date of birth, email address, health information including medical history, diagnosis and treatment data. Our lawful basis for processing this data is one of contract, and for the health information, the provision of health-related services as a provider of chiropractic, osteopathic and massage therapy care. In addition, we will only examine or treat you with your prior explicit consent. Retaining Your Personal Data Whilst you are under care at our centre we will continue to store and use your personal data. Once you have been discharged, we will be required to retain your personal data for a minimum of eight years. In the case of a child receiving care, after discharge personal data will be retained until the date of their 25th birthday; or 26th birthday if the child was age 17 when discharged. Your Rights As we process your personal data, you have certain rights. These are a right of access, a right of rectification, a right of erasure and a right to restrict processing. You may request a copy of your data at any time. Please make such a request in writing; or by email to the data controller whose details are given above in point 1. Please provide the following information: your name, address, telephone number, email address and details of the information you require. We will need to verify your identity so we may ask for a copy of your passport, driving license and/or a recent utility bill. If you believe any of the personal data we hold on you is inaccurate or incomplete, please contact the centre directly and any necessary corrections to your data will be made promptly. If you believe we should erase your data, please contact the data controller, whose details are given above in point 1. If you wish us to stop storing or using your data, please contact the data controller, whose details are given above in point 1. Data Breaches Should your personal data that we control be lost, stolen or otherwise breached, where this constitutes a high risk to your rights and freedoms, we will contact you without delay. We will give you the contact details of the person who is dealing with the breach; explain to you the nature… --- ### RSHTY1 - **URL:** https://www.reflexspinalhealth.com/rshty1/ - **Published:** 2016-11-18 - **Modified:** 2018-05-27 - **Author:** Reflex Spinal Health **Summary:** Congrats! You Are Entered Into The £500 Reflex Spinal Health Giveaway [tcb-script async=”” src=”//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js”][/tcb-script][tcb-script](adsbygoogle = window.adsbygoogle \|\| []).push({});[/tcb-script][tcb-script async=”” src=”//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js”][/tcb-script][tcb-script](adsbygoogle = window.adsbygoogle \|\| []).push({});[/tcb-script] We are stoked you are now registered... **Content:** Congrats! You Are Entered Into The £500 Reflex Spinal Health Giveaway [tcb-script async=”” src=”//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js”][/tcb-script][tcb-script](adsbygoogle = window.adsbygoogle || []).push({});[/tcb-script][tcb-script async=”” src=”//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js”][/tcb-script][tcb-script](adsbygoogle = window.adsbygoogle || []).push({});[/tcb-script] We are stoked you are now registered for our FREE Spinal Health giveaway! We would love for you to follow us on other Social Media as well since we announce our winner on the Social Media sites. It’s best to be connected so you don’t miss your name if it’s called as the winner! 1. Follow us on Facebook 2. Follow us on Twitter 3. Follow us on YouTube The winner of our £500 Giveaway will be announced on Wednesday March 22nd, 2017 LIVE on Facebook Live. Please see the Terms & Conditions for details. [tcb-script async=”” src=”//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js”][/tcb-script][tcb-script](adsbygoogle = window.adsbygoogle || []).push({});[/tcb-script][tcb-script async=”” src=”//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js”][/tcb-script][tcb-script](adsbygoogle = window.adsbygoogle || []).push({});[/tcb-script] Privacy Policy – Disclaimer – Contact Us --- ### Reading Osteopaths - **URL:** https://www.reflexspinalhealth.com/services/reading-osteopaths/ - **Published:** 2016-05-05 - **Modified:** 2025-12-19 - **Author:** Reflex Spinal Health **Summary:** Reading Osteopaths offering expert osteopathy for back pain, neck pain, headaches, sciatica etc. Your first choice for Osteopathy in Reading **Content:** Excellent Osteopathic Care in Reading Are you looking for a trusted osteopath in Reading? At Reflex Spinal Health our experienced team provide the comprehensive osteopathic care Reading residents can rely on, focussed on improving your presenting symptoms, your overall health and quality of life. Reading Osteopaths By providing outstanding Osteopathic care in our modern friendly surroundings, we’ve been making a positive impact to the lives of the residents of Reading since 2005. We have now moved to our purpose built centre at 17 Church Road in Caversham, Reading. Our team of Reading osteopaths are here to help you! We are dedicated to educating our patients about Osteopathy and the long term benefits that Osteopathic care can make to you and your family, whatever your age, whatever your condition. Take care of your body and improve your quality of life by consulting your Reading Osteopath. Find out more about our Osteopathy team here. Our Intention: We are a passionate, dynamic, spinal health team. Our desire is to inspire a vibrant tribe of chiropractic & osteopathic advocates to realise and enjoy the vitality of great health, to reach their potential and feel truly alive! We care for whole families, for their body and soul, as they climb to the freedom of true health. We are dedicated to educating our patients about Osteopathy and the long term benefits that Osteopathic care can make to you and your family, whatever your age, whatever your condition. Take care of your body and improve your quality of life. Our aim has always been to improve the health of as many people as possible in our local communities of Caversham, Reading and beyond. Our Reading Osteopaths and spinal health team are eager to help you. If you are  currently suffering the misery of back pain, neck pain or headaches. Or perhaps you suffer from migraine or a  whiplash injury? Some people believe nothing can be done for them, but when they arrive at our centre, they quickly feel that they are in exactly the right place. Osteopathy Osteopathy is a manual therapy which aim is to treat the cause instead of concealing the symptoms. To achieve this, osteopaths can use many types of techniques.  Our Reflex Osteopaths and chiropractors work in a manner that allows there to be overlap between the practitioners and ensures that you get the best outcomes for your presenting condition.  If you are looking for high quality osteopathy in Reading please contact us now to see if we can help. All UK Osteopaths must be registered with the General Osteopathic Council. Osteopathic techniques are divided into three main categories: Structural Osteopathy Techniques Functional Techniques: functional technique involves evaluating a restricted segment of the body for mobility, assessing the direction it is restricted in, and finding the pathway of ease where resistance does not occur. Strain/Counterstrain: it’s similar to functional technique in that it involves placing a dysfunctional or painful joint in a position of greatest comfort or ease. The difference is it uses… --- ### Slipped Disc - **URL:** https://www.reflexspinalhealth.com/symptoms/slipped-disc/ - **Published:** 2016-04-25 - **Modified:** 2025-12-19 - **Author:** Reflex Spinal Health **Summary:** Suffering from slipped disc or trapped nerve pain? Reflex Spinal Health in Reading offers evidence-based, non-surgical treatment plans to relieve pain and restore function. **Content:** Slipped Disc Treatment in Reading | Non-Surgical Pain Relief Slipped Disc, Bulging Disc, Herniated Disc and Degenerated Disc Treatment in Reading When lower back pain begins to radiate and effect buttocks, legs and sometimes the feet, it could be due to a spinal disc bulge or herniation. A spinal disc herniation, which is commonly called a slipped disc, is when the soft central part of a disc (nucleus pulposus) begins to push through the fibrous (annulus) outer ring of the disc. Slipped discs occur most commonly in the lower back (lumbar spine) but can also occur in the neck (cervical) or upper back (thoracic) regions of the spine. The type and severity of symptoms depends on how severe the “slipped” disc bulge is. What Is a Slipped Disc? Intervertebral discs take significant load every day from flexion, extension, lateral bending and rotation. When the demand on these discs is increased, through postural adaptations or increased mechanical load, the central nucleus pulposus can begin to herniate away from the site of compression. The direction of herniation and structures impacted by the bulge will determine where and how severe the symptoms are, frequently radiating into the buttocks, legs and as far as the feet. The most commonly known condition is Sciatica whereby the bulge begins to compress the sciatic nerve. However, the pain can sometimes refer to the abdominal region. Intervertebral discs are highly innervated but have a very poor blood supply. This is a major factor in the intensity of pain experienced and the frequently long recovery times. When the herniation begins to compress the nerves exiting the spine, pain and sensitivity are the first symptoms. These can then progress to loss of sensation and loss of power. If these symptoms progress too far, surgery can become necessary. Who Gets a Slipped Disc? Male or Female Most Commonly Age 40-50 Very Uncommon over Age 65 Common in Manual Lifting Jobs Strong Genetic Predisposition Family History of Slipped Disc Increases Risk Linked To Those With Increased Lumbar Curve What is the Treatment for Slipped Disc? Pain from disc herniation can range from an irritating constant aching to severe disabling pain.  At Reflex Spinal Health we see a lot of people presenting with signs of “slipped” disc.  Once diagnosis is made we usually find that 80% of disc pain patients are at least 80% better within six weeks. If nerve compression begins to cause serious sensory or motor compromise, or the pain is not responding to the chiropractic or osteopathic manipulation then surgery may be the only option. However, conservative treatment can usually reduce pain and remove the need for invasive surgical intervention. A surgical approach is more likely with chronic, severe prolapsed discs, or restriction due to spinal stenosis. If you are not demonstrating the level of relief your osteopath or chiropractor would expect after a certain number of treatments then you will be referred out for medical options. More Detail About Treatment of Slipped Disc Initially focussing on correcting compensatory postures… --- ### About Us - **URL:** https://www.reflexspinalhealth.com/team/about-us/ - **Published:** 2016-04-19 - **Modified:** 2018-11-28 - **Author:** Reflex Spinal Health **Summary:** What about us? Reflex Spinal Health (formerly Reflex Chiropractic): Providing outstanding chiropractic, osteopathy & massage therapy in Reading since 2005. **Content:** Reading Chiropractors and Osteopaths Making a positive impact in Reading since 2005 By providing outstanding chiropractic, osteopathy and massage therapy in our modern friendly surroundings, we’ve been making a positive impact to the lives of the residents of Reading since 2005. We have now moved to our purpose built centre at 17 Church Road in Caversham. What do people say about us? See a few testimonials below. Our Intention: We are a passionate, dynamic, spinal health team. Our desire is to inspire a vibrant tribe of chiropractic & osteopathic advocates to realise and enjoy the vitality of great health, to reach their potential and feel truly alive! We care for whole families, for their body and soul, as they climb to the freedom of true health. Our aim has always been to improve the health of as many people as possible in our local communities of Caversham, Reading and beyond. Our spinal health team are eager to treat those people currently suffering the misery of back pain, neck pain, headaches, migraine and whiplash. Some people believe nothing can be done for them, but when they arrive at our centre, they quickly feel that they are in exactly the right place. Pain Relief Care for Reading When many people seek care in our practice they have one goal: Pain Relief. So that’s where we start! During this initial stage of intensive care, we have several priorities: Uncover the underlying cause of the health problem and their pain Offer ways patients can participate in their recovery Suggest a care plan to produce the fastest results possible Explain the value of post-symptomatic wellness care Spinal Rehabilitation Care for Reading We want you to have confidence in your body by improving your spinal health as much as possible. Imagine what it will be like to not have to think twice before reaching to put on your shoes or bending to pick up the kids!  So at the correct point in your care we identify the most appropriate and specific exercises for you and monitor your progress as your spine, and core stability, strengthens through spinal rehabilitation. Wellness Care for Reading We encourage our patients to achieve the highest levels of health they can. Through education (like this website about us and our philosophy), we hope to communicate the value of ongoing chiropractic and osteopathy care. Our desire is to see our patients embrace the emerging wellness model of health that focuses on early detection, prevention and optimal well-being.  After all, we want you to feel truly alive! Already Feel A Difference This was my first ever visit to a chiropractor so I was a bit nervous about what would happen. But Laura was lovely- explaining everything she was going to do at every step and making sure I was comfortable. The explanations and advice she gave me for positions for feeding my baby have already helped and I’m looking forward to going back for more sessions to get my problem all fixed as after… --- ### Poor Posture - **URL:** https://www.reflexspinalhealth.com/symptoms/poor-posture/ - **Published:** 2016-04-19 - **Modified:** 2025-12-19 - **Author:** Reflex Spinal Health **Summary:** Poor posture causing neck, shoulder or back pain? Reflex Spinal Health in Reading provides personalised posture correction programmes to restore alignment and reduce pain **Content:** Poor Posture Treatment in Reading | Posture Correction Clinic Poor posture causing neck, shoulder or back pain? Reflex Spinal Health in Reading provides personalised posture correction programmes to restore alignment and reduce pain Chiropractors and Osteopaths are posture experts. Our Clinic Director and Lead Chiropractor, Dr Andy Green, is also a Certified Posture Expert with the American Posture Institute. Let us assess and correct your poor posture. Posture is the window to the spine and poor posture can indicate there is a problem with a person’s spine and nervous system.  One of the first indicators of poor posture is a slouching or anterior head posture.  This poor posture reduces lymphatic drainage in the neck and will cause more strain on the posterior neck muscles.  It also increases the weight bearing on the discs and can lead to premature arthritis of the neck.  There are many causes of this type of posture including car accidents, sports injuries, working with computers and loss of bone density. Why is Poor Posture Important? Proper posture is crucial for all people throughout their life. There is not a day that goes by in which having a symmetric structure if the body is not important.  The American Posture Institute recommend everyone having their posture evaluated annually from the age of 6 years old.  This is the best age to start as it coincides with the start of schooling.  When children start attending school they develop new habits.  By detecting postural distortion patterns early the posture expert can discuss proper postural hygiene habits with the child and the parent from an early age.  The intention is to have posture by design, rather than a poor environment cause a permanent change in posture. Kjaer et al (2005) performed research with low back MRI exams.  Their research showed that of 439 13 year old children, one third of them presented with lumbar disc degeneration! Kado et al (2005) studied 1353 elderly people.  They discovered that people with a hyper-kyphotic (bent forward) posture have a 144% greater rate of mortality. The same researcher in 2007 estimated that between 20-40% of the adult population present with hyperkyphosis. Common Factors Leading to Poor Posture? Repetitive Occupational Movements Living a Sedentary Lifestyle Prolonged Sitting Anterior Head Carriage Improper Lifting Technique Sitting on Your Wallet Physical traumas Sleeping on Your Stomach Is Poor Posture When Sitting Making You Sick? Prolonged sitting decreases your metabolic function, while increasing the pressure on the spine.  Sitting in the best way possible increases the pressure on your lower back by approximately 70%. Slouching increases this much further, and most people slouch! The spine can withstand sitting for only 20 minutes before the intervertebral discs start absorbing the pressure.  This is why we recommend posture breaks every 20-30 minutes.  These breaks will lengthen contracted muscles and will ensure you switch on inactive muscles. Research in 2005 found that it is not the total hours sitting that are the problem. Rather, it is how often you interrupt that sitting position… --- ### Migraine Headaches - **URL:** https://www.reflexspinalhealth.com/symptoms/migraine-headaches/ - **Published:** 2016-04-19 - **Modified:** 2017-06-08 - **Author:** Reflex Spinal Health **Summary:** Suffering Migraine headaches? If you have regular headache or migraines try very effective chiropractic or osteopathy treatment in Reading. **Content:** Migraines are a neurological condition which may present in different ways. The two most common are migraine headaches with aura (previously called classic migraine) and migraine headaches without aura. Both include moderate to severe pain, usually one sided, headache. The headache is often pulsating in nature and can last from 4-72 hours. In migraine with aura the headache is preceded, or possibly accompanied by, other nasty symptoms including nausea (and sometimes vomiting), visual disturbance, sensitivity to light, sound and smell. Whilst migrainous headaches can affect anyone at any age, 75% of sufferers are women and 3-7% are children. In the UK it is estimated there are 190,000 migraine attacks every day and an estimated 25 million days are lost from work or school because of migraines. Reflex Spinal Health offer excellent treatment for migraine headaches in Reading. What Are The Causes of Migraine Headache? Migraines are a disorder in the way that the nervous system processes information.  An alteration in the sensitivity of nerve cells in membranes surrounding the brain (the meninges) may cause them to release chemicals which dilate local blood vessels. This dilation leads to the pulsating head pain of a migraine headache. A change in sensitivity of the 5th cranial nerve, the trigeminal nerve (which supplies sensation to the face), and it’s nucleus which descends from the brain into the neck have also been implicated in migraines. At Reflex Spinal Health we find that Chiropractic and Osteopathy can most successfully help migraine sufferers who have mechanical restriction in their neck, a cervicogenic restriction, that can trigger migrainous symptoms. Who Suffers From Migraine? Migraine can affect any age 75% of sufferers are women 3-7% of sufferers are children 190,000 migraine attacks daily in the UK 25 million days lost from work per year in UK Triggers include: Stress, sleep quality, dehydration caffeine, alcohol, hormonal changes, teeth grinding and more.. What is the Treatment for Migraine Headaches? Medical treatment for migraines is divided into treating the current headache and medication to prevent attacks occurring. Painkillers such as paracetamol, codeine and anti-inflammatories such as ibuprofen are commonly given. These may come in combination with something to relieve nausea or vomiting. Triptan medications such as Sumatriptan narrow blood vessels and block transmission of pain in the nerves supplying the face so are also prescribed for acute care. Beta blockers, tricyclic antidepressants, calcium channel blockers and anti-convulsant medications may also be prescribed as preventative drugs for migraines. As with most medication there may be side effects associated with them and not every drug is suitable for every migraine sufferer.  There are minimal side effects from chiropractic or osteopathic care. Chiropractic and Osteopathic Care for Migraine Several clinical trials support the use of chiropractic adjustments for the reduction of migraine headache frequency, duration, nausea and sensitivity to light. First we take a thorough case history from migraine patients to help uncover any patterns and triggering factors. Either an osteopathic or chiropractic examination also looks at the body as a whole so can help… --- ### Cervicogenic Headaches and Dizziness - **URL:** https://www.reflexspinalhealth.com/symptoms/cervicogenic-headaches-and-dizziness/ - **Published:** 2016-04-19 - **Modified:** 2025-12-19 - **Author:** Reflex Spinal Health **Summary:** Cervicogenic headache originates in the upper neck (cervical spine) and refers up into the head. Chiropractic and Osteopathy can relieve these headaches. **Content:** Cervicogenic Headaches and Dizziness Relief in Reading Our team of chiropractors and osteopaths are very experienced at diagnosing, treating and improving the causes of headaches and dizziness. Let us help you Many people will, at some point in their lives, experience the discomfort and inconvenience of a headache. Painful headaches can effect concentration, sleep and your activities of daily life. Cervicogenic headache is a type of condition that the chiropractic and osteopathic team at Reflex Spinal Health see regularly.  Cervicogenic headache originates from the upper neck (cervical spine) and then refer upwards into the head. It is a common condition that regularly turns into a ongoing problem. A common pattern of the headache is to feel it start at the base of the skull, travel up the back of the head, across the temples and then sit behind the eyes. What are Cervicogenic Headaches? Cervicogenic headaches is classified as a secondary headache due to the pain arising from the neck as opposed to the head. Symptoms experienced arise from dysfunction within the upper cervical vertebrae and surrounding muscles. When these highly innervated structures become irritated they increase the local sensitivity which then begins to radiate into the head. It is believed this is due to the convergence of sensory nerves from the neck and the trigeminal nerve (that supplies sensation to the scalp and face).  At Reflex Spinal Health we often find this headache is also strongly linked with people who suffer migraine as well.  The majority of migraine headaches are not pure migraine.  The majority of these are triggered by the mechanical restriction, and loss of function, in the cervical spine which then acts as a trigger for people who have migrainous tendencies.  What this means is that if the cervical spine is working well it becomes extremely unlikely that a migraine will be triggered.  Your chiropractor or osteopath will be able to determine what is involved at your examination. Who Gets This Condition? Desk workers sitting with Anterior Head Carriage Most common in Over 35’s Post Road Traffic Collision or a Fall Those with History of Neck or Back Pain Those with High Levels of Stress or Tension Migraine Headache Sufferers People with Poor Posture What is the Treatment for This Condition? As cervicogenic headaches are of a secondary nature they can be easily missed and, at times, difficult to determine their origin. The best way to diagnose a cervicogenic headache is through a thorough case history and examination, focussing on posture of the head and neck. This will take into account range of motion, muscle strength and any apparent tenderness. This is exactly what your Reading Chiropractors and Osteopaths in Reading are experts at doing! Our priority is to give you pain relief, reduce the structural tension, improve your posture and then review your needs for any further chiropractic or osteopathic treatment. More Detail About This Treatment After a correct diagnosis has been made and the causative structures identified, care will be recommended to relieve your pain… --- ### Sciatica - **URL:** https://www.reflexspinalhealth.com/symptoms/sciatica/ - **Published:** 2016-04-19 - **Modified:** 2025-12-19 - **Author:** Reflex Spinal Health **Summary:** Severe sciatica or leg pain? Reflex Spinal Health in Reading provides evidence-based, non-surgical sciatica treatment to relieve nerve pain and restore mobility **Content:** Sciatica Treatment in Reading | Non-Surgical Pain Relief Sciatica & Trapped Nerve Treatment in Reading | Specialist Sciatica Treatment in Reading | Reflex Sciatica is the name given to any sort of pain that is caused by irritation or compression of the sciatic nerve. The sciatic nerve is the longest nerve in your body. It runs from the back of your pelvis, through your buttocks, and all the way down both legs, ending at your feet. At Reflex Spinal Health our team of Chiropractors & Osteopaths treat a wide range of conditions including sciatica. Signs and symptoms When the sciatic nerve is compressed or irritated, it can cause pain, numbness and a tingling sensation. The pain radiates from your lower back and travels down one of your legs to your foot and toes. The pain can range from being mild to very painful. It may be made worse by sneezing, coughing, or sitting for a long period of time. Some people with sciatica may also experience muscle weakness in the affected leg. People with sciatica can also have general back pain. The pain associated with sciatica usually affects the buttocks and legs much more than the back. What Is This Condition? In the vast majority of cases, sciatica is caused by a herniated or “slipped” disc. This is when one of the intervertebral discs that sit between the bones of the spine (the vertebrae) is damaged and presses on the nerves. Another common cause of sciatica is Piriformis syndrome. Piriformis syndrome is named after the piriformis muscle. This muscle is located in the pelvis, connects to the thighbone, and assists in hip rotation. The sciatic nerve runs beneath the piriformis muscle. This muscle is susceptible to injury from a slip and fall, hip arthritis, or a difference in leg length. Such situations can cause cramping and spasm to develop in the piriformis muscle. The spasm causes pinching of the sciatic nerve leading to inflammation and pain. Less common causes include spinal stenosis (a bony narrowing of the nerve passages in the spine often associated with Osteoarthritis in the spine), a spinal injury or infection, or a growth within the spine (such as a tumour). You can minimise your risk of developing a slipped disc or back injury that could lead to sciatica by adopting a better posture and lifting techniques at work, as well as stretching before and after exercise, and exercising regularly. Who Gets This Condition? Sciatica can affect any age Usually caused by a herniated or “slipped” disc Elderly may have Spinal Stenosis Poor posture may cause damage Spinal injury through trauma may cause Sciatica Very rarely linked with infection or tumour growth Call 999 IF you lose bowel and / or bladder control What is the Treatment for This Condition? A combination of things you can do at home – such as taking over-the-counter painkillers, exercising and using hot or cold packs – may help reduce the symptoms until the condition improves.  At Reflex Spinal Health our… --- ### Sports Injury - **URL:** https://www.reflexspinalhealth.com/symptoms/sports-injury/ - **Published:** 2016-04-19 - **Modified:** 2025-12-19 - **Author:** Reflex Spinal Health **Summary:** Suffering from a sports or exercise injury? Reflex Spinal Health in Reading offers expert diagnosis, hands-on treatment and rehabilitation to get you back to activity safely **Content:** Sports Injury Treatment in Reading | Specialist Rehab Clinic | Fast Recovery & Rehab Sports & Exercise Injury Treatment in Reading | Sports Injury Pain Relief & Rehabilitation “Meeting Dr Andy Green was an important step for me.  A career in top football had left injuries in my back and neck! After a couple of treatments i already felt a lot better than before.  My body is already lot more in balance. Thanks!”  Jaap Stam, Manager Reading FC At Reflex Spinal Health we love helping to resolve sports injury caused by a range of conditions that chiropractic & osteopathy has been shown to improve. However, it is important to not that the term “sports injury” is a broad and generic term, and that there are some causes of sports injury that may not fall within our spectrum of care. However, please consult us about this. We can make a full assessment and diagnosis of your presentation. If it is a condition that is best treated elsewhere we can refer you on quickly and efficiently. Athletes of all types, from weekend warrior to world-class athlete and Premiership footballers, utilise Sports Chiropractic & Osteopathy to improve their performance and speed their recovery from sports injuries.  Many well known sports stars including Tiger Woods, Venus Williams, Evander Holyfield have been quoted publicly as saying chiropractic has been crucial to them, and their performance. Both the Chiropractors and Osteopaths at Reflex work on sporting injuries. Lead Chiropractor, Andy Green, has a particular interest in sports work.  Having completed the post-graduate International Certified Chiropractic Sports Practitioner (ICCSP) course he has been selected to work as a member of the London 2012 Olympics medical team as a chiropractor, has treated multiple junior and senior international rowers, and is working with both Crystal Palace Football Club and Reading Football Club. Chiropractic & Osteopathy for Sports Injury? Andy Green says: “Having worked at both the Olympics and in professional football I have loved to see the way that Chiropractic can play a special role in the care of the elite athlete when part of a multi-disciplinary team.  Interestingly, while working at the London Olympics, the majority of athletes were presenting to the chiropractors and osteopaths without pain, but feeling restriction, or functional weakness. It was our job to get them feeling great in time for their big day!” Both Chiropractic and Osteopathy are primarily concerned with the relationship between the structure (the spine) and function (coordinated by the nervous system) of the human body and how it affects our overall health. At Reflex Spinal Health we offer a natural form of health care which uses spinal adjustments to correct muscular dysfunctions and restrictions in the spine and extremities while restoring proper function to the nervous system. This allows your body to heal naturally. How Can We Help with Sports Injury? Help for aches & pains, including those of joints, muscles spasms and cramp Shoulder rotator cuff injuries Mechanical back pain Management of ankle sprains & plantar fasciitis Full… --- ### Neck Pain - **URL:** https://www.reflexspinalhealth.com/symptoms/neck-pain/ - **Published:** 2016-04-19 - **Modified:** 2025-12-19 - **Author:** Reflex Spinal Health **Summary:** Chiropractic and Osteopathy can give fast, effective relief from neck pain. Pain in the neck commonly leads to headache, shoulder pain and arm and hand pain **Content:** Relieve Neck Pain in Reading with expert Chiropractic & Osteopathic Care Address the root cause of your neck pain at Reflex Spinal Health Neck pain or stiff neck is a common problem. It is more frequently seen in women than men. And most people will experience pain in the neck at some point in their life. What does neck pain feel like? Pain is generally located in the neck area, as well as stiffness in the neck muscles. The pain may radiate down to the shoulder or between the shoulder blades. It may also radiate out into the arm, the hand or up into the head, causing a one-sided or double-sided headache. The muscles in the neck are tense, sore and feel hard to the touch. The pain at the base of the skull may be accompanied by a feeling of weakness in the shoulders and arms. There may be a prickly or tingling sensation in the arms and fingers. What Causes Neck Pain? Some people suddenly wake up one morning to find their neck twisted to one side and stuck in that position. This is known as acute torticollis and is caused by injury to the neck muscles. The exact cause of acute torticollis is unknown, but it may be caused by bad posture, sleeping without adequate neck support, or carrying heavy unbalanced loads (for example, carrying a heavy bag with one arm). Acute torticollis can take up to a week to get better, but it usually only lasts 24 to 48 hours. Sometimes neck pain is caused by the “wear and tear” that occurs to the bones and joints in your neck. This is a type of arthritis called cervical spondylosis. Cervical spondylosis occurs naturally with age. It does not always cause symptoms, although in some people the bone changes can cause neck stiffness. Nearby nerves can also be squashed, resulting in pain that radiates from the arms, pins and needles, and numbness in the hands and legs. Most cases will improve with treatment in a few weeks. Many people suffer neck pain in Reading due to their poor sitting posture at their desks. Who Gets This Condition? Whiplash from a Road Traffic Accident Anyone with Poor Posture Anyone Sleeping without adequate support Older people with Cervical Spondylosis Anyone with a “pinched”nerve in the neck Any age with sudden Torticollis Further Causes of Neck Pain? Whiplash is a neck injury caused by a sudden movement of the head forwards, backwards or sideways. It often occurs after a sudden impact such as a road traffic accident. The vigorous movement of the head overstretches and damages the tendons and ligaments in the neck. As well as neck pain and stiffness, whiplash can cause tenderness in the neck muscles, reduced and painful neck movements, and headaches. Neck pain caused by a squashed nerve is known as cervical radiculopathy. It’s usually caused by one of the discs between the bones of the upper spine (vertebrae) splitting open and the gel inside bulging… --- ### Arthritis – Hip & Knee Pain - **URL:** https://www.reflexspinalhealth.com/symptoms/arthritis-hip-knee-pain/ - **Published:** 2016-04-19 - **Modified:** 2025-12-19 - **Author:** Reflex Spinal Health **Summary:** Do you suffer hip & knee pain? Research shows that over 80% of hip osteoarthritis sufferers benefit significantly from chiropractic care. **Content:** Arthritis Treatment in Reading Hip & Knee Arthritis Pain Treatment in Reading | Reflex Spinal Health The hips are involved in nearly every way we move and hip & knee pain can have severe consequences for patients. Although hip pain is frequently the result of osteoarthritis or injury, it can also be a sign of other conditions. Our Reading Chiropractors and Osteopaths can help you identify the source of your hip pain and develop a tailored treatment plan for your symptoms. Osteoarthritis (now called Degenerative Joint Disease or DJD), is the most common form of arthritis in the knee, and is caused by the gradual degradation of the cartilage in the joint. Rheumatoid arthritis causes the joint to become inflammed and can often cause destruction of the surrounding cartilage. A deformity often leads to arthritis in the knee, but more often, obesity or excess weight, or repetitive stress injuries from sports are the culprits. Symptoms include pain, swelling, stiffness or locking joints.  Both hip & knee pain can often be very successfully alleviated. What Causes Hip & Knee Pain? There are many causes of symptoms in cases of hip & knee pain. Consulting a chiropractor or osteopath is one of the best ways to receive a very thorough examination of the hip and groin complex, or the region around the knee.  Both of these large, weight bearing joints may often demonstrate degenerative change to the bone, cartilage or surrounding soft tissues.  Much of the pain is often down to the bodies reaction to the wear and tear and this may lead to inflammation, muscle spasm and inevitably, pain.  We will aim to give you a full diagnosis for this chronic pain, regardless of the cause, whether bony, tendon, ligamentous, meniscal or muscular in cause. Both osteopathy and chiropractic can be very effective at alleviating discomfort in the the hip and knee joints. Who Gets Hip Pain or Knee Pain? Osteoarthritis (DJD): commonest cause of hip pain in older adults Inflammation and referred hip pain occurs at any age Osteoarthritis: commonest cause of knee pain in adults Chondromalacia patella: most often in runners, skiers, cyclists and soccer players Iliotibial Band Syndrome: most common with sports injury Osgood-Schlatter Syndrome: most often in sporty pre-adolescent boys, girls less often What is the Treatment for This Condition? The treatment depends on the specific problem as we have briefly outlined many causes of hip pain and knee pain.  Research has shown that patients with hip osteoarthritis (HOA) have benefited from chiropractic care. In one study, 83% of  HOA patients improved within nine visits to a chiropractor. Treatment included axial manipulation of the hip, stretching, and full kinetic chain treatment (manipulative therapy to the spine, knee, ankle, or foot when appropriate).1 Brantingham JW, Globe GA, Cassa TK, et al. A single-group pre-test post-test design using full kinetic chain manipulative therapy with rehabilitation in the treatment of 18 patients with hip osteoarthritis. Journal of Manipulative and Physiological Therapy 2012; 33(6): 445-57. When Should I Get Chiropractic or… --- ### Reading Osteopaths - **URL:** https://www.reflexspinalhealth.com/team/reading-osteopaths/ - **Published:** 2016-04-19 - **Modified:** 2022-11-08 - **Author:** Reflex Spinal Health **Summary:** Looking for Reading Osteopaths? At Reflex Spinal Health our fantastic team will help resolve your symptom of back or neck pain, headache, migraine etc **Content:** READING OSTEOPATHS All our Reading Osteopaths who work at Reflex Spinal Health, and for the Reflex Osteopathy Team, have successfully completed an accredited degree in Osteopathy, and are registered with the General Osteopathic Council. Our Osteopathic team dovetail their skills with the chiropractors to provide a fantastic team. There are many similarities and only subtle differences between how our Osteopaths and Chiropractors will approach resolving your presenting complaint. SEB MURTAGH ROB BRYSON SEB MURTAGH SEB MURTAGH I graduated from the BSO (British School of Osteopathy) in 2017 with a M.Ost (Master of Osteopathy) after completing the 5 year mixed mode (3 part time, 2 full time) degree course. Prior to this I gained a BSc (Hons) in Sports and Exercise Science from the University of Gloucestershire. From my time at the BSO I gained wide ranging clinical experience from working and studying in the largest Osteopathic clinic in Europe. Further experience gained from the BSO’s community outreach clinics catering for specific patient populations including the elderly, paediatrics, HIV and AIDS (The Blanchard Clinic) and sports injuries. I prefer to practice in a structural manner using hands-on techniques, combined with bespoke exercises to help my guests manage their own symptoms. I’m really excited to have joined the Reflex Spinal Health team and already feel at home in the fun and vibrant centre they have created.  It is a fantastic team of Reading Osteopaths, Chiropractors and Massage Therapists all working to provide dynamic care for every person presenting to us. A keen hockey player and lover of snow sports, I’m always up for a run around whatever the sport! I like to relax by going for a run, walking the dog, cooking or settling down with a good book. ROB BRYSON ROB BRYSON My first experience of Osteopathy was when I was sixteen; I had a rugby injury and was recommended to see an Osteopath. I was amazed at the knowledge, enthusiasm and clear explanation of the diagnosis, and the confidence it gave me in reaching my goal and playing again. After this initial experience sparked my interest, I read up more on the profession and attended several university open days, and quickly realised that Osteopathy was the right career path for me! Having completed my A-Levels at The Henley College, I was accepted to do a Masters in Osteopathy (M.Ost) at Leeds Beckett University. Following a fantastic four years in Leeds I was offered a job at a small clinic in Bicester. After three successful years developing my skills, I decided that it was time for a change in clinic to enable me to broaden my experiences and opportunities elsewhere, along with a shorter commute! I thoroughly enjoy working as an Osteopath and I’m genuinely passionate about helping people reach their goals. I’m really excited to be a part of the Reflex team and starting the next chapter of my career here! Health, fitness and sport are an important part of my lifestyle and I enjoy going to the gym as… --- ### symptoms - **URL:** https://www.reflexspinalhealth.com/symptoms/ - **Published:** 2016-04-12 - **Modified:** 2016-04-12 - **Author:** Reflex Spinal Health --- ### Services - **URL:** https://www.reflexspinalhealth.com/services/ - **Published:** 2016-04-04 - **Modified:** 2025-07-18 - **Author:** Reflex Spinal Health **Summary:** Services at the award winning Reflex Spinal Health, in Caversham, Reading, include our chiropractors, osteopaths, and massage therapists. **Content:** Services at Reflex Spinal Health At Reflex Spinal Health, located in Caversham, Reading, our dedicated team of chiropractors, osteopaths, and massage therapists is committed to helping you achieve optimal health and vitality. Since 2005, we’ve been serving the Reading, Berkshire, and South Oxfordshire communities, offering a range of specialised services designed to alleviate pain, enhance mobility, and promote long-term wellness. Our award-winning clinic, recognised with the Thames Valley Chamber of Commerce Health & Wellbeing Award, provides personalised care for individuals of all ages, from athletes to seniors. Below, explore our comprehensive services, including chiropractic care, osteopathy, massage therapy, spinal rehabilitation, K-Laser therapy, and custom foot orthotics, all tailored to help you feel truly alive. Chiropractic Care in Reading Our chiropractic services focus on diagnosing and treating musculoskeletal disorders, particularly those affecting the spine, to improve overall health. Chiropractic care at Reflex Spinal Health emphasises manual techniques, such as spinal adjustments and joint manipulations, to address conditions like back pain, neck pain, sciatica, and headaches, including migraines. Our highly trained chiropractors, all registered with the General Chiropractic Council, bring advanced expertise to the table. For instance, our lead chiropractor, Andy Green, holds an International Certified Chiropractic Sports Physician qualification and has worked with elite athletes, including at the London 2012 Olympics. Whether you’re a weekend runner in Caversham or seeking relief from chronic discomfort, our team provides tailored solutions to restore function and reduce pain. We also offer online consultations for new and existing patients, ensuring accessibility even during challenging times, with a focus on identifying the root cause of your symptoms for lasting relief. Reading Osteopath for Holistic Healing Our osteopathy services complement our chiropractic offerings, providing hands-on care to relieve pain and enhance mobility. Our Reading osteopaths, registered with the General Osteopathic Council, use a structural approach, combining manual techniques with personalised exercise plans to address issues like back pain, neck pain, and joint stiffness. Our osteopaths have diverse backgrounds, including training from the British School of Osteopathy and experience in sports injury clinics, ensuring a broad skill set to meet your needs. Whether you’re recovering from a sports injury or managing arthritis, our osteopaths work closely with you to develop bespoke treatment plans. By focusing on the body’s natural ability to heal, we aim to improve your posture, reduce discomfort, and enhance your quality of life, making Reflex Spinal Health a trusted choice for osteopathic care in Reading. Reading Massage Therapy for Relaxation and Recovery Massage therapy at Reflex Spinal Health is designed to support both relaxation and rehabilitation. Our skilled massage therapists offer a variety of techniques, from gentle stroking to deep-tissue work, tailored to your specific needs. Whether you’re seeking relief from muscle tension, recovering from a sports injury, or simply looking to unwind, our services include remedial, sports, and relaxation massages. These therapies target muscles, tendons, and ligaments to alleviate pain, improve circulation, and promote healing. Many of our patients combine massage with chiropractic or osteopathic care for a holistic approach to wellness. Our therapists… --- ### Team - **URL:** https://www.reflexspinalhealth.com/team/ - **Published:** 2016-04-04 - **Modified:** 2016-04-04 - **Author:** Reflex Spinal Health --- ### Frozen Shoulder Treatment in Reading - **URL:** https://www.reflexspinalhealth.com/symptoms/frozen-shoulder-treatment-in-reading/ - **Published:** 2016-04-04 - **Modified:** 2021-03-12 - **Author:** Reflex Spinal Health **Summary:** Very effective Frozen Shoulder (adhesive capsulitis) treatment for Reading, Berkshire and Oxfordshire using the Niel-Asher Technique. Shoulder Pain **Content:** At Reflex Spinal Health clinic, our team of chiropractors and osteopaths use the Niel-Asher Technique® to treat frozen shoulder, aka Adhesive Capsulitis. Adhesive capsulitis, most commonly referred to as frozen shoulder, often associates pain and stiffness in the shoulder joint. Reflex Spinal Health offers treatment for Frozen Shoulder in Reading. The most recurrent symptoms include: The condition comes on slowly Inability to sleep on the affected side Painful and incomplete elevation and external rotation (e.g. hairstyling) Limitation of range of motion increased by the pain acuteness How Long Does This Painful Arm Condition Last? Symptoms of a Frozen Shoulder can last an average of 30 months but it varies from person to person. There are three main phases which are listed as follows: Freezing (1-8 months) Frozen (9-16 months) Thawing (12-40 months) Who Gets Frozen Shoulder? 2-5% of the population It is more common in women It is five times more common in diabetics It is more common in patients with Dupuytren’s contracture It may have a genetiic component i.e. it can run in your family It seems to affect mainly the over 40s About 15% of people affected report getting it on both sides What is the Niel Asher Technique® and How Does it Work? The Niel Asher Technique® is a ‘natural’ method utilizing the body’s own healing mechanisms. No drugs, no surgery. It is HANDS-ON-ONLY. It uses a specific and unique sequence of manipulations to the shoulder joints and surrounding soft-tissues. Conventional approaches to treating this condition involve painful injections, months of physical therapy and/or surgery. Chiropractic and Osteopathy can be effective but this technique of muscle trigger point and movement patterns is extremely effective at reducing the pain and increasing function. How is the Niel-Asher Technique® different to current treatments? Traditional physical therapies attempt to improve the range of motion by forcing the shoulder through the blockage; this, in our opinion, can make things considerably worse. The Niel-Asher Technique® works differently. In a frozen shoulder there is masses of inflammation, on top of this the brain starts to recruit the ‘wrong’ muscles to move the shoulder. However, the most important initial factor is to determine whether you actually have frozen shoulder rather than one of the many other causes of persistent shoulder pain. Conditions such as shoulder impingement syndrome, rotator cuff syndrome and Supraspinatus tendonitis. If you are suffering from painful Frozen Shoulder and you live near us, or can travel to us, then our team of Reading Osteopaths and Chiropractors in Reading offer very effective care and relief. If you have any questions please call us and speak to one of our team on 0118 946 2100. Please visit the Niel-Asher Technique website for more information. uplifted-woman --- ### Reading Chiropractors - **URL:** https://www.reflexspinalhealth.com/team/reading-chiropractors/ - **Published:** 2016-04-04 - **Modified:** 2026-08-06 - **Author:** Reflex Spinal Health **Summary:** Best Reading Chiropractors? Reflex Spinal Health have a fantastic chiropractic team based in Caversham, RG4 7AA. **Content:** READING CHIROPRACTORS All of the Reading chiropractors that work at Reflex Spinal Health, and for the Reflex Chiropractic Team, have successfully completed an accredited chiropractic degree. As such we are all registered with the General Chiropractic Council (GCC). Chiropractors have all undertaken either a 4 or 5 year long Masters Degree course. Within our team we have all completed further post-graduate training to develop our areas of special interest. You are in good hands at Reflex Spinal Health. ANDY GREEN LAURA GREEN AGGIE FARLOW-HOARE TOBY ROBERTS-MOORE HANNAH LLOYD ANDY GREEN ANDY GREEN People often ask me why I decided to become a Chiropractor?  I first experienced chiropractic care myself four weeks before I was due to represent Great Britain at the Under-23 World Rowing Championships in 1992. I had suddenly felt a sharp pain in my low back and right leg, but was directed to a friend’s brother who happened to be a Chiropractor. He relieved my back pain, and got me back into the boat very quickly. Unfortunately we just missed out on a medal! After that moment I found out much more about chiropractic and had found my passion. Chiropractic is a health care profession where I can have a direct benefit on the health of my patients, their families and my community. When I am not at the clinic I am out and about with my family, and chasing after our three boys! I have been passionate about Rowing for many years, and was lucky enough to win a bronze medal at the 1994 Commonwealth Games Regatta, in Canada. I was Head Coach at Headington School, Oxford, for 7 years and produced a string of girls who have gone on to represent Great Britain at all levels. Needless to say their posture was very good in the boat, and their backs finely tuned! I retired from Rowing as Chief Coach of the Oxford University Women’s Boat Club after three fantastic years running the program. With a young family i just do not have time for them, Chiropractic and Rowing!  Also in 2012 i was fortunate enough to be selected to be one of the very few sports chiropractors who formed part of the medical team for London 2012.  I worked in the medical polyclinic at Royal Holloway, looking after the Olympic rowers and sprint canoeists, as part of a multi-disciplinary team and this certainly was a fantastic experience. My wife, Laura, is also a chiropractor at Reflex Spinal Health, and we have three fantastic boys. Harry, Kaspar and Oskar are very fit and well and have always had regular treatment themselves. Harry was born seven weeks prematurely but was receiving some very gentle treatment while in the incubator. Laura and I have both seen the benefits of regular treatments to family, friends and patients of all ages from the very young to the elderly. I have just completed and published my first book, One Body One Life – Don’t Screw it Up! I am passionate about educating… --- ### Wellness Care - **URL:** https://www.reflexspinalhealth.com/services/wellness-care/ - **Published:** 2016-04-04 - **Modified:** 2017-06-08 - **Author:** Reflex Spinal Health **Summary:** At Reflex Spinal Health our team specialise in Physical wellness care. This encourages balance of physical activity, nutrition and mental well-being. **Content:** WELLNESS CARE The World Health Organization defines wellness as: “The optimal state of health of individuals and groups. There are two focal concerns: the realization of the fullest potential of an individual physically, psychologically, socially, spiritually and economically, and the fulfillment of one’s role expectations in the family, community, place of worship, workplace and other settings.” There are eight dimensions of wellness care: physical, occupational, emotional, spiritual, environmental, financial, social, and intellectual. Each dimension of wellness care is interrelated with another. Each dimension is equally vital in the pursuit of optimum health. One can reach an optimal level of wellness by understanding how to maintain and optimize each of the dimensions of wellness. At Reflex Spinal Health our team of chiropractors and osteopaths are determined to help you develop in all aspects of wellness.  However, we specialize in Physical wellness care. PHYSICAL WELLNESS Physical wellness promotes proper care of our bodies for optimal health and functioning. There are many elements of physical wellness and all of these must be cared for together. Overall physical wellness encourages the balance of physical activity, nutrition and mental well-being to keep you in top condition. Obtaining optimal physical wellness allows you to take control for your own health. PHYSICAL ACTIVITY Physical activity is a key component to a healthy lifestyle. Regular physical activity can increase your energy levels, improve your cognitive abilities, and help you sleep better. To get the most benefits out of your active lifestyle, try to do a combination of aerobic, strength and flexibility activities! throughout your week. Some of the proven benefits of physical activity include: Higher Energy Levels Better Quality of Sleep Improves Your Mental Health and Mood Sharpens Learning and Judgement Strengthens Your Bones and Muscles Helps Maintain (or get to) a Healthy Weight Reduces Risk of Type II Diabetes and Metabolic Syndrome Reduces Risk of Heart Disease and Stroke Reduces Risk of Colon and Breast Cancer EMOTIONAL WELLNESS Emotional wellness care inspires self-care, relaxation, stress reduction and the development of inner strength. It is important to be attentive to both positive and negative feelings and be able to understand how to handle these emotions. Emotional wellness also includes the ability to learn and grow from experiences. Emotional well-being encourages autonomy and proper decision making skills. It is an important part of overall wellness. Remind yourself to stay positive, always. Seek or accept help and support from others when needed. Employ gratitude to your life in order to strengthen relationships with family and friends. Practice being mindful and increase your awareness. This can be done through various forms of meditation. Accept mistakes and learn from them for next time. Mistakes are not terrible experiences; they are learning experiences. Balance your other dimensions of Wellness. --- ### Neurological Integration System (NIS) - **URL:** https://www.reflexspinalhealth.com/services/neurological-integration-system/ - **Published:** 2016-04-04 - **Modified:** 2018-12-06 - **Author:** Reflex Spinal Health **Summary:** Neurological Integration System or NIS is a system of health care using the brain to optimise function and repair of the body and can affect many symptoms. **Content:** Neurological Integration System Neurolink or the Neurological Integration System (NIS) as its also known, bases its treatment methods on the neurophysiological principle that the brain governs function of all the body’s systems through its neurological circuitry. The brain is an automatic signaling system constantly receiving information and feedback from every facet of the body and in turn it sends back ‘fine tuning’ messages, many times per second, to every organ, muscle, tendon and cell in the body. Sometimes, due to stresses that are usually either physical, chemical, neurological or emotional this signaling system may be slightly disconnected and these circuits and the underlying physiology they govern may be down – similar to a fuse blowing in your car or home. Power is now reduced to what that individual circuit represents, affecting function. While the brain knows all about the symptom pattern that occurs as a result of the stresses, it no longer ‘knows’ about the circuits that represent the underlying causes and therefore the best way to recover. What It Does NIS aims to get the brain to recognize the circuits that are not appropriately being governed in order to move you towards optimum function for you as an individual. NIS is performed using simple muscle tests to determine function and then intervention is implemented using gentle touch accordingly. NIS complements our other approaches to treatment and can assist in getting to the deeper causes of your condition or injury. This may be appropriate if your problem has failed to improve after other treatment options or has been there a long time. How It Helps NIS is suitable for the whole family!  NIS has been practiced all around the world for over 20 years, treating a wide variety of symptoms and  complaints. The technique is safe, non-invasive and non-manipulative, so it is therefore suitable for the newborn baby through to the very aged, and those that are very sick or injured. Results can depend on the length of time the person has had the complaint, the severity and the age of the person.  There are some complaints that should only need to be addressed once.  However, as we live our daily lives we are continuously exposed to external stressors that can overload our body systems, and these can create new symptoms.  It is ideal to be proactive and receive an NIS check up at least every 100-120 days.  Please refer to the Neurological Integration System website for a range of commonly treated symptoms. brain --- ### Spinal Rehabilitation - **URL:** https://www.reflexspinalhealth.com/services/spinal-rehabilitation/ - **Published:** 2016-04-04 - **Modified:** 2025-09-22 - **Author:** Reflex Spinal Health **Summary:** Resolving chronic musculoskeletal back pain (MSP) needs treatment and spinal rehabilitation exercises to resolve. Come to us and get strong again! **Content:** Please visit our Youtube page to see our New Rehab Video Series! Spinal Rehabilitation in Reading For Ongoing Back Pain A chronic back pain condition is one that persists over an extended period of time.  Chronic patients are a special concern of ours. If you have chronic musculoskeletal back pain (MSP), chances are you have tried many treatments before and nothing has had a real lasting effect. Reflex Spinal Health’s goal is to rid you of this condition, strengthen your spine, and get you back to your active lifestyle.  Spinal rehabilitation is a crucial part of the recovery process and is usually done in your own home as specific, prescribed exercises. We want you to feel truly alive! Many health care professionals may have told you that you have to learn to live with your problem. Others may have promised they could fix your back pain for you. Scientific investigations suggest that such “fix it” approaches do not work for chronic MSP. At Reflex, our team of passionate chiropractors and osteopaths approach chronic MSP like asthma or diabetes, and help you learn how to control and cope with it better and reduce its impact on your lifestyle.  We also want to minimise surgery by increasing exercise, and getting more people to be proactive about spinal rehabilitation. The initial stage of care is usually to get you out of pain as fast as possible! This is usually achieved through one of our manual treatment therapies, such as chiropractic, osteopathy or massage therapy.  Alternatively your main initial thereapy may be spinal decompression therapy for an intervertebral disc injury. Once we have significantly reduced your presenting symptoms attention turns to strengthening you, espeically in the deep postural core muscles.  By giving you this stability we improve your biomechanical function, and reduce the chances of another injury. A Step-by-Step Program to Lose That Back Pain We review your medical history, to be sure nothing serious is causing your pain. Next, we figure out a way to gradually increase your activity so that your sensitive tissues can be nourished and strengthened. Reflex Spinal Health will guide you step-by-step through a biomechanically safe program. You will learn “first-aid’ measures for flare-ups so you will not fear or mind your pain so much. Most important, we will show you how to recondition your body, so that you can return to activity safely and control that persistent back pain. Once your back begins to improve we will show you what things are important for ongoing prevention. Unfortunately, it is not possible to completely avoid “flare-ups”, recurrences, or aches and pain. But, it is our goal to teach you how to minimize their likelihood and severity. This involves a specialized functional-performance evaluation followed by a prescription of back pain exercises involving ” core stability training” and pilates and yoga-based flexibility exercises.  This home based regime is backed up by chiropractic and osteopathy techniques and our exercise videos. Get To Know Your Body Better! Your body has two muscle systems.… --- ### Foot Orthotics - **URL:** https://www.reflexspinalhealth.com/services/foot-orthotics/ - **Published:** 2016-04-04 - **Modified:** 2025-12-19 - **Author:** Reflex Spinal Health **Summary:** Foot orthotics or arch supports may be extremely effective in the treatment and prevention of your foot pain, heel pain, shin pain, back pain and knee pain. **Content:** Custom Foot Orthotics & Foot Support in Reading Custom Orthotics: Your Foundation for Optimal Spinal Health What Are Orthotics? Foot Orthotics are devices worn in your shoes that provide correction and assistance to your feet, helping them function more efficiently. Poor foot function and alignment may be the cause of a number of different pains you may be experiencing including: Foot pain Back pain Hip pain Knee pain Prescription foot orthotics can help relieve your pain by realigning and stabilising the bones in your feet, restoring your natural walking pattern.  At Reflex we prescribe both pre-made orthotics and prescription orthotics made for each individual by Foothealth UK At Reflex we have been prescribing foot orthotics for over 12 years.  We have people of all ages, from children to their grandparents, walking happily. We have also provided orthotics for Premiership Footballers, other elite athletes as well as many casual sportspeople. Could we help you? What Foot & Ankle-Based Conditions Can Be Helped by Foot Orthotics? There is now peer-reviewed scientific evidence to confirm that custom foot orthoses are effective in treating plantar fasciitis, metatarsalgia, hallux limitus, adult acquired flat foot, rheumatoid arthritis foot, tarsal tunnel syndrome and lateral ankle instability. If you are unsure about whether you have any of these conditions please ask us! If you agree with any of the statements below, please ask us how foot orthotics could make you feel better, from the ground up. My feet are sore on a regular basis I spend a good portion of my day standing or walking on hard surfaces I play sport regularly (squash, golf, running, etc) Standing, walking or running gives me joint pain (ankles, knees, hip, or back) I am over 40 years old I have visible foot problems (bunions, fallen arches, corns etc) One of my legs is shorter than the other I have knock-knees or bow-legs My shoes wear out quickly or unevenly My feet ‘toe out’ when I walk What Types of Chronic Back Pain can Foot Orthotics Help or Not? Medical research appears focused on the assessment of whether or not foot orthotics help alleviate low back pain and improve daily function and quality of life in general, rather than on a specific low back diagnosis. Many studies covering use of foot orthotics in the treatment of low back pain use the term chronic, non-specific low back pain, sometimes abbreviated as CNS-LBP. This term typically means non-neurologically compromised low back pain—i.e., no nerve-root compression or subsequent focal muscle weakness, muscle atrophy, etc. Chronic non-specific lower back pain generally includes lower back pain resulting from one of several possible conditions, including but not limited to: Degenerative Disc Disease Lower Back Muscle Strain Disc derangement not pinching a specific nerve root Facet syndromes, such as lumbar osteoarthritis Sacroiliac joint syndromes, such as sacroiliac joint dysfunction Likely several more unspecified low back conditions Varying degrees of lumbar spinal stenosis (without nerve root impingement, radiating leg pain) This definition does not include patients with a diagnosis of… --- ### Reading Chiropractors - **URL:** https://www.reflexspinalhealth.com/services/reading-chiropractors/ - **Published:** 2016-04-04 - **Modified:** 2025-12-19 - **Author:** Reflex Spinal Health **Summary:** Reading Chiropractors \| Chiropractic at Reflex Spinal Health. Chiropractic may help: back pain, sciatica, neck pain, migraine & more **Content:** Excellent Chiropractic Care in Reading Are you looking for a trusted chiropractor in Reading? At Reflex Spinal Health our experienced team provide the comprehensive chiropractic care Reading residents can rely on, focussed on improving your presenting symptoms, your overall health and quality of life. Reading Chiropractors By providing outstanding chiropractic care in our modern friendly surroundings, our Reading chiropractors have been making a positive impact to the lives of the residents of Reading since 2005. We moved to our purpose built centre at 17 Church Road in Caversham, Reading in 2015. We are dedicated to educating our patients about Chiropractic and the long term benefits that Chiropractic care can make to you and your family, whatever your age, whatever your condition.  Take care of your body and improve your quality of life by visitor your Reading chiropractor of choice. Find out more about our Chiropractic Team here Our Intention: We are a passionate, dynamic, spinal health team. Our desire is to inspire a vibrant tribe of chiropractic & osteopathic advocates to realise and enjoy the vitality of great health, to reach their potential and feel truly alive! We care for whole families, for their body and soul, as they climb to the freedom of true health. Our aim has always been to improve the health of as many people as possible in our local communities of Caversham, Reading and beyond. Our spinal health team are eager to treat those people currently suffering the misery of back pain, neck pain, headaches, migraine and whiplash. Some people believe nothing can be done for them, but when they arrive at our centre, they quickly feel that they are in exactly the right place. We care for all ages, from newborn babies to the elderly, and for a wide range of issues from sports injuries in professional sportsmen to the all too common lower back pain. At Reflex Spinal Health we aim to provide the highest quality of chiropractic care, in a world class environment.  We have helped thousands of people in the Reading area and our Reading Chiropractors aim to be your “best chiropractor near me” when you are wondering where to go.  We are well known as passionate educators because it is our belief that you need to know exactly why we recommend every treatment plan. Come and consult your Reading Chiropractor team! Reading Chiropractor for Pain Relief When many people seek care in our practice they have one goal: Pain Relief. So that’s where we start! During this initial stage of intensive care, we have several priorities: Uncover the underlying cause of the health problem and their pain Offer ways patients can participate in their recovery Suggest a care plan to produce the fastest results possible Explain the value of post-symptomatic wellness care Reading Chiropractors for Spinal Rehabilitation & Sports Injury Care Our Reading Chiropractors want you to have confidence in your body by improving your spinal health as much as possible. Imagine what it will be like to not have… --- ### Blog - **URL:** https://www.reflexspinalhealth.com/blog/ - **Published:** 2016-04-01 - **Modified:** 2016-04-01 - **Author:** Reflex Spinal Health --- ### Contact - **URL:** https://www.reflexspinalhealth.com/contact/ - **Published:** 2016-04-01 - **Modified:** 2025-03-24 - **Author:** Reflex Spinal Health **Summary:** To Book your New Patient Special Offer please click the button below. To Contact us with any questions you may have please complete the contact form and our team will... **Content:** To Book your New Patient Special Offer please click the button below. To Contact us with any questions you may have please complete the contact form and our team will reply ASAP. Thank You! New Patient Special Offer Submit New Patient Special Offer --- ### Reading Chiropractor - Reading Osteopath - Reading Massage Therapy - **URL:** https://www.reflexspinalhealth.com/ - **Published:** 2016-03-31 - **Modified:** 2025-12-17 - **Author:** Reflex Spinal Health **Summary:** Reading Chiropractor \| Osteopath Reading \| Chiropractic \| Osteopathy \| Massage Therapy \| Foot Orthotics \| IDD Therapy - Spinal Decompression **Content:** [rev_slider_vc alias=”home-slider”] READING CHIROPRACTOR (Formerly Reflex Chiropractic) At Reflex Spinal Health, our team passionately promotes a healthy life starting with a healthy spine. It is our intention, as your award-winning Reading Chiropractor and Reading Osteopath, to help you get from pain to relief. We love to see you meeting your health goals with a renewed sense of well-being. We want you to …Feel Alive! At Reflex Spinal Health, we offer excellent chiropractic care, osteopathy, massage therapy and spinal rehabilitation treatment. Our team of Reading chiropractors and osteopaths provides pain relief for many musculoskeletal conditions. Common presenting symptoms include back pain, neck pain, sciatica, and headaches (including migraines). For many people, we are their first choice sports injury clinic in Reading. At Reflex Spinal Health, we also offer cutting-edge K-Laser Therapy (class 4 laser therapy) for a wide variety of conditions. Pain management, correction and returning you to your optimal function are our goals. We would love to be your first choice when searching for a chiropractor or osteopath in Reading. We have won the award for best health & wellbeing provider in the whole Thames Valley region. This was presented by the Thames Valley Chamber of Commerce. To find out more: Reading Chiropractor Click here for more information about our chiropractic treatment  Reading Osteopath Click here for more information about our osteopathic treatment  Reading Massage Therapy Click here for more information about our massage therapy  Reading Foot Orthotics Click here for more information about foot biomechanics and foot orthotics Team Reflex also love caring for pregnant mums, babies, children, sports injuries and optimising sports performance. Let’s get you feeling your best, so you can Feel Alive! Find us on the Chiropractor Near Me directory of fantastic chiropractic centres.         We were thrilled to become an award winning clinic in 2018. This was a fantastic award to win from the Thames Valley chamber of Commerce. Reflex Spinal health won the Health & Wellbeing Award for the whole Thames Valley region. This reflects our passion to deliver the best clinical care and customer service that we can. Rest assured that all of Team Reflex aspire to continued improvement How We Can Help Services Chiropractic Osteopathy Foot Orthotics Massage Therapy and Sports Massage Neurological Integration System Wellness Care READING CHIROPRACTOR The World Federation of Chiropractic define chiropractic as, “A health profession concerned with the diagnosis, treatment and prevention of mechanical disorders of the musculoskeletal system, and the effects of these disorders on the function of the nervous system and general health. There is an emphasis on manual treatments including spinal adjustment and other joint and soft-tissue manipulation.”  As your Reading Chiropractor we are the first choice chiropractors in Reading for many people, and we have been serving our community since 2005. Many research studies have concluded that the types of manual therapies commonly used by chiropractors are generally effective for the treatment of lower back pain, as well as for treatment of lumbar herniated discs for radiculopathy and neck pain, among other conditions. When… --- --- # Navigation - [Documentation Overview](https://www.reflexspinalhealth.com/llms.txt): Return to the main documentation index