Headaches can be painful, irritating, and debilitating. Sometimes, you can make it through the day without a problem, but other times you have to crawl into bed and block out the world.

There are many different kinds and causes of headaches, two of the most common are tension headaches and migraines. Both can range from mild to severe, and can be experienced on one or both sides of the head; however there are some differences that can help determine which kind of headache you have.

Tension headaches
Tension headaches are the most common and can make you feel like your head is tight or under pressure; they don’t usually get worse with exertion. The pain may be associated with tenderness of the muscles of the head, neck, and shoulders, and can last for a few hours, or even up to a week.

Migraines
Migraines are usually described as a throbbing sensation, and physical exertion can make the pain worse. The throbbing is believed to be related to blood flow changes in the brain causing irritation and swelling of the blood vessels.
Unlike tension headaches, migraines can cause nausea, vomiting and sensitivity to light, smell, and sound. Migraines can be with or without aura; a migraine aura can be any of a collection of neurological symptoms such as numbness, speaking difficulties, vision changes, and tingling, which signal the onset of a migraine.

What causes headaches?
Tension or stress is more likely to cause a tension headache, but there are many triggers for migraines. Certain foods, smells, weather changes, hormones, and a lack of sleep can all cause them.

Diagnosis and treatment
There are no migraine-specific tests, but your Chiropractor may run tests to rule out other conditions. It can be helpful to monitor your headache activity by noting your diet, events, symptoms and medication, before and during your headache.

Determining the cause of your headaches or migraines may involve a process of elimination. Sometimes, it can be as simple as cutting out an ingredient from your diet. While there is no overall cure, doctors will often recommend medication or therapeutic intervention.

​If you are suffering from severe, ongoing headaches, or are experiencing head pain with unusual symptoms and a high fever, see your Chiropractor. They can rule out underlying conditions before helping you to manage the pain.

Running is a popular form of exercise for many people who want to keep fit, but it involves repetitive impact on the joints which can cause back pain, especially in the lower back. If you already suffer from lower back pain, running may make it worse, or lead to other types of pain, such as sciatica (leg pain, weakness and numbness).

Muscle strain
One of the more common types of pain from running is a muscular strain, which can appear as a spasm or ache in your lower back. This type of pain doesn’t travel into the legs or buttocks. Resting, heat or cold therapy, and stretching are some self-care measures that may help relieve muscle strain. If the pain is not alleviated by these measures after two to three weeks, there may be a more serious problem.

Disc problems
Sometimes, back pain can be a sign of a spinal problem, such as degenerative disc disease (DDD), or a herniated disc. Your discs are your lower back’s ‘shock absorbers’; over time, running can cause a high level of stress on these, which can make existing or developing back problems worse. DDD occurs when the disc gradually loses that shock absorbing quality due to wear-and-tear, or injury. A herniated disc is one that has begun to bulge or rupture, which puts pressure on the surrounding nerves.

If you notice that you have ongoing lower back pain after a run, whether it’s muscular or structural, check with a health professional to help diagnose any problems and provide the correct treatment. Running injuries should be treated early before they worsen.

After diagnosis and treatment is in place, some preventative measures may help alleviate pain and discomfort in your legs and lower back:
• Warm up before a run
• Stretch your hamstrings
• Wear comfortable and supportive running shoes
• Avoid running on hard surfaces such as concrete
• Incorporate muscle toning, strength training and cross-training

​See your chiropractor for advice and treatment on how to get you back on track and enjoying your run with minimal, or no pain.

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INGREDIENTS 
    Crust 

• 2 C almonds
• 6-8 dates (depends on size) 
• 5 Tbl coconut oil, melted
• 1 tsp cinnamon
• 1⁄4 tsp salt 

    Filling 

• 3 C raw cashews, soaked in water for 2 hours 
• 2⁄3 C coconut cream 
• 1⁄3 C fresh lemon juice 
• 1⁄2 C maple syrup, or any other syrup for sweetening 
• 1⁄4 tsp salt
• 1 tsp vanilla extract 
• Strawberries, sliced (or try raspberries if you prefer)

METHOD 
    Crust 

1. Place all ingredients into a food processor and process until combined. 
2. Line a 8-inch or 9-inch spring-form pan with baking paper.
3. Press mix firmly into the base and refrigerate while preparing the filling. 

    Filling 

1. Drain and rinse the cashews. Place into a blender or processor with the remaining ingredients. 
2. Blend until smooth - this could take a few minutes. 
3. Pour half of the filling into the base. Layer with the berries. Top with the remaining filling. 
4. Freeze at least 3 hours until set. 

When ready to serve, remove from freezer and allow to thaw slightly for about 10-15 mins. 
Slice into small portions – remember, although a healthy version, it is still rich. 
Serve with more fresh berries.

SUGGESTIONS

• Try a different type of berry. 
• Swirl through some berry compote or jam before freezing. ​

When the warmer weather hits, the plants in your garden can take off like they’ve got somewhere better to be. All that’s required is a little sun coupled with a touch of moisture, and your normally- organised garden bed can become a wild jungle only tameable with a steady weeding hand and a wheelbarrow. 

When it comes time to get it under control and remove those pesky weeds, it might prove helpful to treat your body like it’s about to undertake an intense training session. Weeding might not seem like a laborious task, but some people may suffer from general muscle soreness and back pain as a result of continuous bending, lifting, weeding, and pruning. Even if you’re only in the garden for a few hours, it never hurts to put steps in place that might help to prevent those aches and pains. 

Before you grab the garden spade, do a quick warm-up. Stretching your muscles before you tackle the garden can help warm and loosen them up for the task ahead. Once you’re ready to head outdoors, arm yourself with tools that might make gardening a little more comfortable. For example, a garden hose requires less strength and effort to use than a watering can, and a garden cart can remove the need to lift heavy bags of soil or compost by hand. Every little change in your gardening habits can make your time outside more enjoyable. 

It’s easy to get caught up in what you’re doing and forget how long you’ve been pulling weeds, but it might also benefit your body to break up the task into 30-minute sessions. After 30 minutes, take a break, hydrate, and make sure you’re feeling comfortable enough to continue. Always remember to bend your knees when lifting, lift with your legs, keep your back straight and share heavy loads. 

Gardening is a fun hobby to have, and forming good habits with proper technique can help to reduce the risk of back pain and/or injury. However, should you find yourself feeling worse for wear after a day of lifting and bending in the garden, your chiropractor is available for consultation.
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Muscle knots are muscles fibres that are tight and tense, even when your body is at rest. They may be sensitive to touch, and feel swollen and lumpy. Muscle knots commonly occur in your back, shoulders and neck, and are also known as trigger points. They can cause additional conditions such as headache, toothache, jaw pain, and lower back pain. 

Muscle knots can happen for a variety of reasons. Common causes are poor posture, overuse or injury of a muscle, stress, dehydration, and a sedentary lifestyle. 

Posture 
Firstly, take a look at your posture.
If you spend hours at your desk, are you sitting correctly and taking enough breaks? Slouching causes muscle stress which can lead to back pain, so try keeping your back straight, and your head upright in a neutral position. 

Keep moving 
Moving regularly through everyday activities, or following an exercise plan, helps to keep muscles strong, flexible, and free of tension. 
Including gentle stretching into your daily routine will also release tension in your muscles. Activities such as swimming can be beneficial by working the muscles in your neck and shoulders, and improving circulation to these areas. 

​Stay hydrated 
If you’re not drinking enough water, dehydration may be the cause of your muscle knots. Your water requirement varies depending on factors such as your age, and the amount of exercise you do, but health authorities commonly recommend seven to nine glasses a day. There are many apps you can use to remind you to drink water, 
and track your daily intake. 

If these preventative measures aren’t working for your muscle knots, then it may be time to seek professional help. Chiropractors may use chiropractic adjustments to address the underlying cause, improve posture and reduce tension in your body. They can also use or recommend other therapies such as massage to relieve immediate pain. 

A combination of Chiropractic and Massage can not only help immediate symptoms of muscle knots, but also correct the cause and prevent them from occurring again. 


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Strength training is not just for body builders; as well as building strength it can help burn calories, reduce body fat, improve tone and lean muscle mass, and increase overall wellbeing. 
How does strength training help weight management? 
Lean muscle mass reduces with age, and fat can take its place if you don’t strengthen your muscles. Building muscle indirectly increases your metabolism as muscle burns a higher percentage of calories than fat, even at rest. 
Develop strong bones 
Many of us don't know that strong muscles lead to strong bones. The pulling and pushing on bone from strength training and other weight bearing exercise puts stress on the bone which responds by building new cells. Strong bones can help reduce your risk of osteoporosis, and strong muscles can improve balance and stability, therefore lessening the risk of injury from falling. 
Help with chronic conditions 
Strength training can also help reduce the symptoms of many conditions such as back pain, arthritis, depression and diabetes. Being stronger can increase your energy and improve your ability to do everyday activities which can help keep you mobile and independent. 
Do I have to go to the gym and lift weights? 
Strength training isn’t all about lifting weights at the gym.Although free weights and weight machines are commonly used, you can also use resistance bands and balls, and your own body weight. Leg squats, pull-ups, push-ups, yoga, and Pilates are all low impact activities that use bodyweight resistance, and can be performed easily at home. 
How do I start? 
Before you get started, make sure that strength training is right for you. Check with your doctor if you’re over 40, have a chronic condition, or if it has been some time since you exercised. 

​It is advisable to work with an exercise professional to help you choose the right level and weight, and to learn the correct training techniques. It’s also important to warm up beforehand and have rest days in between workouts. 
Strength training doesn’t require hours of weight lifting every day; with a balanced and regular routine you will see improvement in your strength, muscle mass and overall health. See your chiropractor for advice on strength training options for you, and how to lower the risk of injury. 

​Picture from Pinterest