Proud supplier of training and therapy to all special populations in Hertfordshire and North London

What is a disc?

The spine is made up of the vertebrae (the bones making up the spine), which have cartilage discs between them.

The discs consist of a circle of connective tissue with a central gel-like core. This makes the spine flexible and at the same time acts as a protective buffer.

In the centre of this column of vertebrae and discs is the spinal canal, which contains the spinal cord stretching from the brain-stem down to the first or second lumbar vertebra. It continues as a bundle of nerve fibres called the cauda equina stretching down towards the sacrum, which is the extension of the spine. Between each vertebra, the spinal cord has nerve root connections to other parts of the body.

The spine is divided into three parts:

neck (cervical vertebrae)
chest (thoracic vertebrae)
lower back (lumbar vertebrae)
The spine is connected to the ribs at the chest.

What is a slipped disc?

A slipped disc is when the soft part of the disc bulges through the circle of connective tissue. This prolapse may push on the spinal cord or on the nerve roots. However, it is worth noting that 20 per cent of the population have slipped discs without experiencing any noticeable symptoms.

The term 'slipped disc does not describe the inujry properly, the disc does not actually slip out of place but bulges out towards the spinal cord.

What is the cause of a slipped disc?

A slipped disc occurs due to the breaking down of the circle of connective tissue with advancing age. This causes a weakness allowing the soft part to swell.

At what age can a slipped disc occur?

A slipped disc in the lower back is most often seen between the ages of 30 and 50. In the cervical vertebrae around the neck, slipped discs are most often seen between the ages of 40 and 60.

What are the symptoms of a slipped disc?

A slipped disc can be symptom free. If it causes pain, it is primarily due to the pressure on the nerve roots, the spinal cord or the cauda equina.

Symptoms of nerve route pressure:

Paralysis of single muscles, possibly with pain radiating to the arms or legs. There may also be a disturbance of feeling in the limbs.

Symptoms of spinal cord pressure:

Disturbance of feeling, muscle spasms or paralysis in the part of the body below the spinal cord pressure. For example, pressure on the spinal cord in the chest area will cause spasms in the legs but not in the arms.

The symptoms can include loss of control of the bladder function, disturbance of feeling in the rectum and the inside of the thighs and paralysis of both legs. These are serious symptoms and anyone developing them should contact a doctor immediately. (They are so-called 'red flag' symptoms.)

How does the doctor make a diagnosis?

Your doctor may be able to diagnose through patients history and a physical examination. This can be confirmed through a CT or MRI scan

How is a 'slipped disc' treated?

Surgery is sometimes administered but is often used as a last resort. Your doctor may suggest bed-rest and a course of painkillers followed by sessions with a chiropractor or physiotherapist. A structured exercise regime should be encouraged to ensure the back is strengthened so problems do not persist.

Lucid Fitness offer free Introductory Health Assessments including:

Blood Pressure Waist-to-Hips Ratio
Grip Strength
Height
Weight
Body Mass Index
Lung Function

By assessing these factors we can give you a detailed look of your current health. Many people have found this very encouraging as they can see the benefits of their hard work. For others, it may be a useful way of kick-starting a fitness regime if the results are not what you would expect or wish to find!!

The intensity of the tests are mild, and are suitable for all ages and conditions. We are here to help, assist and encourage. If you have any worries or concerns regarding the tests, just let us know.

All Health Assessments come with detailed feedback and you keep the results!

We all know we should exercise, but sometimes it is hard to get motivated. It is especially difficult with MS. Overheating, weakness and fatigue are a problem, however, inactivity leads to more weakness, fatigue and other health risks may become apparent.

There are many benefits of exercise for people afected with MS. Improved mobility, flexibility, balance, co-ordination, strength, endurance and even bowel and bladder function are possible. Exercise lessens fatigue and improves mood. There are many options for exercise, and even severely debilitated individuals can benefit from the right exercises. Exercise provides an opportunity to take charge of your life and learn to make the most of what you have.

Spasticity or stiffness of the muscles can cause permanent shortening if stretching is not done regularly. Research shows that gentle, sustained stretches of the legs can help to reduce the stiffness and can help prevent contractures and deformities. This is especially important for those who cannot stand or walk.

Lucid Fitness currently runs an exercise group for people with MS in Arkley and alongside this we offer mobile physical therapy service throughout Herts and Essex allowing those affected to improve their capabilities and gain relief from the pain without leaving the home.

Working out with weights or resistance has numerous important benefits regarding weight loss. Not only will you be burning calories as you partake in the session but the benefits of the workout last long after you've left the gym

Intense weight training can elevate your metabolism up to 39 hours after your actual workout. In other words, because of the intense weight workout, your metabolism has been stimulated so you are now burning calories whilst you are doing nothing!

Another important aspect of fat loss that occurs from training with weights is adding lean muscle to your body. Lean muscle is 'metabolically active', i.e. muscle burns fat whilst you do nothing! So, the more lean muscle you have, the higher your resting metabolism. Studies show that for each pound of muscle you add to your body you burn an extra 35-50 calories per day, without doing anything!

On the flip side, if you don't train with weights while dieting and losing weight, two very bad things happen. First, at least half the weight you lose will be muscle, and this causes numwber two, which is that your metabolism slows down, causing progress to eventually grind to a halt, leading to gaining all the weight back and more.

Lucid Fitness provides effective weight loss programs incorporating a variety of strength and cardio-vascular techniques to encourage safe and sustainable weight control.

Good nutrition and a balanced diet will help your child grow up healthy. Whether your kid is a toddler or a teen, you can take steps to improve nutrition and encourage smart eating habits. Five of the best strategies are:

1. Have regular family meals.
2. Serve a variety of healthy foods and snacks.
3. Be a role model by eating healthy yourself.
4. Avoid battles over food.
5. Involve kids in the process.

But it's not easy to take these steps when everyone is juggling busy schedules and convenience food, such as fast food, is so readily available. Here are some suggestions to help you incorporate all five strategies into your routine:

Family Meals

Family meals are a comforting ritual for both parents and kids. Children like the predictability of family meals and parents get a chance to catch up with their kids. Kids who take part in regular family meals are also:

• more likely to eat fruits, vegetables, and grains
• less likely to snack on unhealthy foods
• less likely to smoke, use marijuana, or drink alcohol

In addition, family meals offer the chance to introduce your child to new foods and find out which foods your child likes and which ones he or she doesn't.

Teens may turn up their noses at the prospect of a family meal - not surprising because they're trying to establish independence. Yet studies find that teens still want their parents' advice and counsel, so use mealtime as a chance to reconnect. Also, consider trying these strategies:

• Allow your teen to invite a friend to dinner.
• Involve your teen in meal planning and preparation.
• Keep mealtime calm and congenial - no lectures or arguing.

What counts as a family meal? Any time you and your family eat together - whether it's takeout food or a home-cooked meal with all the trimmings. Strive for nutritious food and a time when everyone can be there. This may mean eating dinner a little later to accommodate a child who's at sports practice. It can also mean setting aside time on the weekends, such as Sunday brunch, when it may be more convenient to gather as a group.

Stocking Up on Healthy Foods

Kids, especially younger ones, will eat mostly what's available at home. That's why it's important to control the supply lines - the foods that you serve for meals and have on hand for snacks. Follow these basic guidelines:

• Work fruits and vegetables into the daily routine, aiming for the goal of 5 servings a day.
• Make it easy for your child to choose healthy snacks by keeping fruit and vegetables on hand and ready to eat. Other good snacks include yogurt, peanut butter and celery, or whole-grain crackers and cheese.
• Serve lean meats and other good sources of protein, such as eggs and nuts.
• Choose whole-grain breads and cereals so your child gets more fibre.
• Limit fat intake by avoiding deep-fried foods and choosing healthier cooking methods, such as broiling, grilling, roasting, and steaming.
• Limit fast food and other low-nutrient snacks, such as chips and candy. But don't completely ban favorite snacks from your home. Instead, make them "once-in-a-while" foods, so your child doesn't feel deprived.
• Limit sugary drinks, such as soda and fruit-flavored drinks. Serve water and milk instead.

By drinking milk, kids also boost their intake of calcium, which is important for healthy bones. That means 800 milligrams (mg) a day for kids ages 6 to 8 and 1,300 mg a day after age 9. To reach the 1,300-mg goal, your child could have:

• 1 cup (237 milliliters) of milk (300 mg of calcium)
• 1 cup (237 milliliters) of calcium-fortified orange juice (300 mg of calcium)
• 2 ounces (57 grams) of cheese (300 mg of calcium)
• 1 cup (237 milliliters) of yogurt (315 mg of calcium)
• 1/2 cup (118 milliliters) of cooked white beans (120 mg of calcium)